I definitely agree with Freddy on this one, I really don’t like that type of pants, it does look like a diaper! :)
But you’re still beautiful!! :D

By the way, you cheated… I thought we were doing 20min HIIT ;)
Just teasing you… ;)

weird that you brought this up cuz i just read this book (called body by design) and it said the MOST important thing you need to have to stick to a healthy lifestyle or to achieve other big goals is a good support system. so thank you all the bodyrockers for being my support system! :)

lol

We added an alternate exercise in the video :)

The pants are lululemon :)

I love this kind of pants, they are confortable, and stylish!! ^^
Well I did the today´s workout and I also did 100 dive bombers and it took me half an hour to complete it… Then I did the today´s workout, here my scores:
Back and Foward Lunges & sandbag Lift: – right and left leg – 12/12/15 (10kgs)
Core splits: 18/18/16
Dynamo Push Up (this was hard, in the third set I had to do it on knees because my shoulders were already in pain because of dive bombers): 10/10/8
Sleeping Crab: – right and left side – 10/14/12

Then I skipped for more 15 minutes (25 seconds skipping and 15 seconds rest – I was dying!! LOL)
Then I stetched for 10 minutes and it was all!!
I´m so tired but also very happy because I can join you all again with the workouts!! ^^
Thanks a lot and again, and always!! Freddy and Zuzana!! You guys are great!!

ahhhww! ^^ So cute!

lol

I don´t have a dip station, so I did in my pull up bar… :) it works as well!! ^^

I love this top too!! ^^

Zuzana honey, you wear what makes you happy girl! Although, they did look cute on you in a funny giggly sort of way… I’m gonna look forward to beating my PB tomorrow in this workout :)

I don’t like the pants either :D but who cares, as long as YOU feel comfortable in them, it is OK. I also own a few pieces my husband doesn’t dig, but I love them and I am gonna wear them, maybe one day I will see myself in a mirror and say: Damn this looks horrible, he was right! (Of course I am never gonna admit..) and secretly throw them away :D
It is just a personal preference, I also hate skinny jeans, but you look amazing in them :)

Lol…. 2 legit 2 quit, Zuz.

Im wearing a pants like that right now, only in grey. Its my lazy pants for when I want to wear something comfy at home. My boyfriends dislikes it allot, but hey…wear whatever you like if it makes you feel good. Im not nagging him about his fleece sweater..(eeuw) hehe :)

I like the Hot Warrior workout allot. I have been doing it a few times in the last 2 months. Ill do this one tommorow, since today I have to force myself to take a rest day. My cold is getting worse and my manual therapist told me to take a rest day. bahbahbah.. I just noticed how addicted I am to Bodyrock..Its like you onces said; not exercising feels like bad hygiene. ^^

Ahaha -when I was backpacking in India those pants were EVERYWHERE…more common on the other travelers though than the Indian people themselves haha! It was the people who went to India in order to go on mediation or yoga retreats, or who only visited Ashrams who wore them -it was a statement of their supposed oneness with nature and divinity or something. Gotta side with Freddy -I DETEST those pants haha!

Are you kidding me? O nooooo…. this means these pants are going to go far and fast. If it has the lulu logo on it, it’ll be bought…I’ll expect them on the streets of Alberta, Canada next week. Blech! ;-)

“Lazy pants,” I love that :D
I wonder why guys hate these pants, I would think that they can like them even for themselves, so comfy in the area where they would like it :D

Hi Zu and Freddy! I’m so excited for this workout! I didnt have my scores written down, so I’m going to try to beat yours, Zu! We’ll see how that goes…

F/B Lunge left/sandbag lift: 19, 19, 19
F/B Lunge right/sandbag lift: 19, 18, 17
Exploding Star Crunch: 12, 12, 12
Dynamo Push up: 10, 11, 11
Sleeping Crab Left: 10, 10, 11
Sleeping Crab Right: 11, 11, 12
So, didn’t do half bad! I’m still proud of myself! … I can’t wait for my dip station to arrive! Thanks again!!

Don’t give up! I did that the first few times I found this site, but something clicked in my head last year just before christmas and I don’t think I’ve missed a workout since. Just keep pushing and pushing! Its all about discipline, I find! You’ll do it! Just keep on what you’re doing! And remember, there is no TRY! JUST DO! :3

So wow my arms hurt after this one lol. I don’t know what I was expecting but I don’t think it was that this would be so great for my arms lol. I used my dining chairs instead of the dip station, and dumbbells instead of the sand bag 8 lbs. each. By the time I was done with the lunges my arms were telling me omg!!! So it made it even hurt more doing the core splits after lol. I think I could do more but I was hurting so bad I had to put my feet down every few reps… wow!! So yeah this was a blast, I want to do better, but I ran outta time haha, poor push-ups got the tail end of my strength, and the crabs well it took me a bit to get the coordination right after the first few mess ups… I think I will practice these just so I can better the score from not getting them right the first time lol. By the time I got to my right leg it was a bit easier but was still mixing up my arms and legs lol. (oh well, I lack in coordination haha) Here are my scores for today, next time I will do better :D!!
1. lunge left leg: 14, 14, 13
2. lunge right leg: 14, 14, 12
3. Core splits: 15, 15, 13
4. Dynamo push-ups: 8, 8, 7
5. Sleeping crab left: 8, 8, 9
6. Sleeping crab rt: 8, 10, 10

So my sleeping crabs are really low I did better on the last couple but I still took too long trying to get my body to do what it was supposed to lol.

The pants look like a skirt was attatched to leggings… they look comfy but I don’t think I would be able to wear them out. I love the shirt though :D!

Thank you all for the support and for the wonderful site :D!!

lol, I’m going to have to agree with Freddy on the pants. I’ve seen those pants and they seem to be creeping into fashion lately but I think they look silly. Sorry to say! You’re beautiful and everything but I’d cut the pants. Thanks for the workout though, so awesome!

- Steph in Winnipeg

I love the quote from Seth Godin!

Btw I wanted to say again how much I love the new format! And the fact that you have included alternative exercises for those with no exercise equipment… I see myself buying a dip station in the future, I think it would be a lot of fun. But for now I just can’t buy it for many reasons. So thank you!

I’ll tackle this workout tomorrow, today I wanted to do the Born this way workout. I ment to do it on monday but then I got really sick and couldn’t move from my bed for a couple of days! :(

But now I feel better and can’t wait to get sweating!

Have a great day everyone!

Your form is the most important at the beginning. Be patiente and keep going with the easier variations. You should be trying all exercises that I do and modify them if you need to.

heheh, I’m with Freddy too.
They remind me of the traditional Vraka pants men used to wear in cyprus ( http://goo.gl/UQXmh ) xD

I am not sure still… every morning my throat is like on fire and during the day it gets better, usually when I go to bed I feel no pain at all, but in the morning it starts again :( It is lunchtime right now and my throat is still on fire :’( I will probably let it rest over the weekend… :( Today is my 3rd day without exercising and I feel so guilty :D :D :D

I think guys dislike the pants, because it subconsciously reminds them of a diaper, and this thought includes the two things they fear the most: baby bowel movements and old grannies with massive undies. Hehe, sorry, had to do that. ^^

You cracked me up :D :D thanks for that :D

As a fellow runner I say get out there and run girl. You’ll feel better after you did, I’m going today to I plan on running 10K lets do it!

Screw guilt Nina – that’s just one of Brutus’s clever disguises. Resting is just another form of respecting your body. Don’t worry about it! ;-)

Be well!

Yes please! I want to know too! I know your diet is part of why you glow, but love to know what you use.

LOL! I’m from Calgary – that’s funny!

I remember the first time we saw capri’s “on the street of Alberta, Canada” my girlfriend said “That’s it, I’m never wearing them again!” Funny!

Me too! Your skin ALWAYS looks beautiful!…never a blemish in site. Please share your skin care secrets with all us women BodyRockers!!!

100 dive bombers!! you are my hero! i did 43 for the last challenge and i wanted to rip my arms off.

this is the best comment ever. haha

Soooo funny!

LOL!

Wow you are right, Guilt is Brutus undercover!!! Not gonna listen to him, nah nah nah nah naaah, I can’t hear you! I just ate some pills and gonna try to go to sleep earlier today, last day of work tomorrow and then I will be fighting The Disease all weekend :) With me luck, I plan to beat the monster for good!

Why wouldn’t they be? lol They should be giving you MAJOR kickbacks for all of the free advertising you do for them! I swear I want to run out and buy everything you wear!

Love the new video format, especially showing the alternative exercise for those who don’t have the equipment, so thank you :)

I did it this morning and here are my scores:
1. Forward & Backward Lunge Sandbag Lift (Left leg) – I used a 15lbs dumbbell
Each lunge counts as 1 rep
16-12-12 (old: 14-8-8 I used a pair of 8lbs dumbbells instead of 1)

2. Forward & Backward Lunge Sandbag Lift (Right leg)
13-11-12 (old: 8-8-8)

3. Core Splits – I substituted with Star Crunch as Zuzana showed in this new video
27-30-31 (old: 9-9-9 – I did a combo of leg raise, star crunch, butt lift)

4. Dynamo Push Ups
20-17-15 (old: 15-11-13)

5. Sleeping Crab (Left leg)
11-12-12 (old: 12-12-12 – all modified version)

6. Sleeping Crab (Right leg)
12-12-12 (old: 12-12-12 – all modified version)

I’d say I did beat my personal records at most – especially for dynamo push ups and sleeping crabs. In December, I had to do the modified sleeping crabs but now I could do the full version one. For lunges, I guess can’t really compare since holding a dumbbell on each hand is different than holding one dumbbell.

Can I share something? I’ve been bodyrocking full time since mid September 2010 and so far have made great progress…but for some reason I think I am now sort of “stuck”. After I finished this workout, I did some push ups and wanted to know how many I could do without stopping. Kinda disappointing that I could only do non stop push ups up to 15 reps…though after a short break, I continued to 30.

Sorry for the rant..I just need to let things out.

Oh btw, I agree with Freddy regarding the pants..it looks kinda weird and doesn’t flatter your figure. You look pretty but not the pants! Sorry, Zuzana.

At least drag yourself out for a short jog!

Haha! So true!!!

haha yeah 43 is a lot!! I probably would’ve slowed down at 50 but my friends were with me saying “Get to 80 Chelsea get to 80!!!” So I really pushed..I was only 7 off *darn*. My arms are mad at me today. I can only imagine how you’re feeling after 100!! PAINNN hahah.
You always push yourself and add your own twist Flavia, it’s great :)

just eat light instead and enjoy the rest :)

You’ll regret it if you quit, and you’ll be thankful if you don’t :))) A lot of people are unhappy with their help, but I promise that you’ll have so much more confidence after following Zuz & Freddy for awhile <3 They're the best.

Love the top you are wearing… you look great in anything. Clothes should allow you to move and looks like those pants do just that. Going to try this workout, though I may have to switch the push up bit if my shoulder doesn’t cooperate.

Hey guys…I’m back from doing this “warrior” workout. I’m dripping in sweat as we speak. Great workout…not so sure I was doing the sleeping crab properly and didn’t want to stop just to check so I had to just “go with it’. Since I don’t have the sandbag, I put 18lbs in a backpack and am using that for the time being….nor do I have the dip station so I modified that exercise and did core splits. (I’ve asked my daughter to put the bug in my husband’s ear to get me the dip station for my birthday) It looks like so much fun! Anyhoo, here are my scores:

Lunge forward/back left: 16,15,16
Lunge forward/back right: 14,14,18 (my backpack kept slipping outta my hands :( )
Core Splits (star splits): 32,52,60
Dynamo Push-up: 15,14,16
Sleeping Crab left: 11,13,14
Sleeping Crab right: 13,13,15

So, here we have it….going to go have my protien shake loaded with superfoods and get my chicken salad ready for lunch.
Have a fab day all you BodyRockers out there! It’s so beautiful here in western Ontario…the snow is finally melting! WOOHOO!!

i was listening to the song ‘do it like a dude’ by jessie j and that kept me going towards the end haha. you guys are beasts for crossing the 50 mark. thats my next goal. :)

Excellent scores Zuzana. Way to rock this workout!
Was able to kick out a few more reps on my side too:))
Lunge move 8-8.5-9, 8-8.5-9
Core Split 22-19-21
Dyamo Push ups 13-12-15
Sleeping Crab 13-12-14, 12-13-15

Yeah, I know how you feel. I’m having a sore throat and cough for four days now, and I’m going nuts!! I so want to workout, but I’m afraid that I’m just gonna make things worse! And keeping my diet right during this period is soooo challenging! :(

Ah this was a workout from December that I missed. It actually happened on the day that my dog decided to bit me and put a big gash in my hand (I have a scar from that btw now!). Anywho, no school today *yayyy* so I slept in till 9:30am (yeah that’s sleeping in for me when I normally get up at 6:30am). I had breakfast about 30min ago so my tummy should be settling down soon :)))

My arms though! I woke up this morning to reach for my phone and they’re soo sore from the 73 dive bombers that I did yesterday *yikes*. I love that feeling though. It’s because I didn’t have my protein shake after >(!

Lunge Forward/back (no sandbag just because it’s a pain in the butt with my bag)
1. Left -28, 33, 32
2. Right -28, 30, 33
3. Star crunch (don’t have a dip station) -23, 25, 27
4. Dynamo Push up – 18, 17, 19
Sleeping Crab
5. Left – 15, 16, 16
6. Right – 15, 15, 16
My abs felt the sleeping crab and star crunches for sure. Now I’m going to do THIS treadmill exercise :)

Zuzana´s skin is really A thing!! *_*

I wanted to rip mines as well.. =P But I did in my own time, it took me so long because I didn´t want to put my knees on the floor with the dive bombers, I love this push up because it develops great shoulders witch I consider very important because it gives a beautiful silhouette… =)
But it was really hard, I never did so much dive bombers in my life!! LOL

It´s very painfull for sure, but it´s strange that more you exercise, more pain you feel but more energized you get and it gives more and more wish to exercise a little bit more…When I get to 50 dive bombers marck I thought, that´s enought, but that little devil (or angel?) inside of my head was teasing me to do more 50… But I think I took much time to complete the 100 dive bombers… I have to improve my time… ^^
You really rocked doing 80 in 10 minutes!!

If I listen to music I forget to count my reps, maybe I´m a little retarded… LOL
=P
But it´s nice and it feels more energized…

Eat a pomegranate!! It´s the best fruit for our throats!! You´ll get better really fast!! Ihad a big problem with sore throat all my life, taking antibiotics after antibiotics and after I started to eat pomegranates I don´t need to use antibiotics anymore…
propolis and honey with lemon and pomegranate and also garger with water and salt will get you new again!! ^^ And rest without blame, your body has to be great for exercising, because when we exercise we burn oxigen witch means oxidation in our cells so if you´re not well it can make you more sick, that´s the reason people who exercises has to ingest more vitamin C and E…
=)
wish you gett better soon!! ^^

Hi!
This is actually my firs post :) This november (2010) I accedently found one of your videos on youtube and immediately fell in love with the workout! It was dinamic, short and I didn’t need any equipment.
I’ve been following all of your workouts since.
It’s been only 3 months, but I can already see great results. I’ve always been rather skinny and without any muscles. So the best achievement for me is defenetly that I can do 20 perfect push ups in a row for the first time in my entire life!
So I just want to say THANK YOU for all the inspiration and motivation! Keep up the great work! :)

XOXO from Slovenia ;)

One of the things that always impresses me about your videos, is the perfect form you use for every exercise. That is so important in order to stay injury free. You set a great example for all of us.

Funny that because they were lululemon pants… :)

I can’t wait to do this workout! I’m curious and maybe a little ignorant ( I guess that sounds better than some of the words i was thinking); what did you use for the 18 lbs of weight in your backpack?
I was just thinking about ordering a sandbag but it’s so expensive and I can’t decide what I want first the sandbag or dip station.

Hey Amanda – sounds like you are doing well!

Lunge F/B w. Sandbag Lift (Left)- (Old- 7-6-7), New- 11-10-10
” ” ” (Right)- (Old- 7-6-7), New- 11-9-11
Core Split- (Old- 15-12-15), New- 18-15-16
Dynamo Push up- (Old- 10-10-9), New- 12-12-10
Sleeping Crab (Left)- (Old- 16-16-11), New- 11-11-10 (I don`t know what happen, I didn`t beat it…:(
” (Right)- (Old- 16-16-11), New- 11-10-10
It was a good workout like always :) Because I didn`t beat my personal best for the Sleeping Crab exercise, I added 20min. of Interval Skipping after my workout :P And Zuzana, I like your pants… it`s giving you a Ninja style ;)

Judith xx

Had a lot of exercise yesterday: 45 minute run, yesterday’s Bodyrock workout plus 3 hours of steady surfing. I figured I would heap it on…before I go surf again today..it looks much bigger, too :b
lunges R: 13-13-11 hadn’t done these before so I started out doing deep long lunges before I came to my senses. Got it figured out by the end. Shoulder a little creaky on the lifts but it held up.
lunges L: 13-14-13
core splits: 23-22-21
dynamo push up: shoulder definitely not feeling explosive, although it seemed to warm up as I progressed: 14-14-14
sleep crab one leg:11-12-11
sleep crab other leg: 11-12-12
This is huge progress for my shoulder so I am really happy with this. I think it is getting over the healing hump. Look out!!!
Loving the shorter, more intense workouts.

You wear whatever makes you happy!

and oh yes…168 cm tall and 59kg (5′ 6.5″ tall and 130 lbs wide) :)

and an additional eighteen pounds of sandbag

Love the pants :D and the shirt is cute too, where did you bought it?

an idea: what´s about an intro or a song/melody (in the end)? :) bodyrock.tv needs a BODYROCKing melody :))))

watch out…you will get hooked :)

Loving the new format of your videos and photos. Very professional and very easy to follow :)

yea dive bombers are definitely a great exercise. :)

yea thats happened to me before. i end up doing more than i think cuz i always round down when i get lost. lol

Since I have been out of commission with an illness for about a month, and because I don’t have an interval timer or dip station, I did this following the modifications. I did 3 sets of 10 reps each. I focused on learning the proper form and doing each move correctly as opposed to how many I did. This would be a great way for beginners to learn this, especially if they do not have the equipment. And, without the time restraint, you can master the form on each move before moving on to doing as many as you can. Not having the equipment is not an excuse to not do these workouts, just modify for what you have and your skill level. This was great and kicked my booty!

Did anyone else find the lowering down phase of the Sleeping Crab a killer? Gravity did a number on me with that one!
And the core splits – yowza! I can’t believe your form Zusana – your core strength is a thing of wonder!
Great workout – thanks!

My scores for today were the following. I had to make it 20 min, giving 50 sec for each excer. I had to modify the sleeping crab as I could lift myself up, so i just touched my foot with my extended arm while still having my back on the floor. Used my gym bag, packed it with books, so funny cuz everytime i lifted it the handles dropped on my face!!. How did you guys do at the attacking warrior????
LUNGE (LEFT LEG) 16, 16, 16, 16
LUNGE (RIGHT LEG) 16, 16, 16, 16
CORE SPLITS 21, 21, 21, 21
DYNAMO PUSH UP 14, 14, 14, 14
MODIFIED SLEEPING CRAB (LEFT LEG) 14, 14, 14, 14 (25 second interval each leg)
MODIFIED SLEEPING CRAB (RIGHT LEG) 14, 14, 14, 14 (25 second interval each leg)

When I first discovered BodyRock I didn’t think I was strong enough to do the exercises either, but when I tried I was quickly amazed at how well I did! It doesn’t matter how many reps you do compared to others. Whats important is that you do as many as YOU can do. Keep it up and welcome aboard!
Namaste
La La

In regards to the pants, they were super in fashion here in montreal, with heels and chunky jewels. You look great in what ever Zuza.

Also, I love doing these short workouts before work. What a RUSH!

I have a set of 10lb and 8lb weights…I just used one of each. I have to admit I had a little difficulty getting a good grip on the bag. And I know what you mean The equipment comes at a price but I think they’ll be worth the investment in the long run. I’ve been a member at my gym for the last 8 years and to be honest I’m sick of the hour cardio and weight sessions not to mention the monthly payments. Anyhoo, give it a try, the weights were really inexpensive…10bucks for each weight maybe at walmart or target (if you live in the states).
Best of luck on your journey, Tammy

About 2 to 3 weeks ago, me and my boyfriend decided to cut out sugar for one month (of course, fruit is allowed ^^) and I wouldn’t have ever imagined how that could change so much for me (and not just about the way i look..)
I have to say that I’m kind of popular for having a sweet tooth ;), so most of the people around me got to know about what i planned and most of them disappointed me in the way they reacted..
A few days ago, a classmate wanted to give me a piece of cake and i said “no, thanks.” and then the discussion started.. “what? why don’t you want some?” and again I told them about my “sugar-free-month” and then such a hate-tirade came down on me -it was horrible. they said stuff like
“hahaha come on fruits contain so much sugar.. that’s just not worth it. You don’t know nothing about nutrition…”, “be serious.. I bet you didn’t keep up so far”, “you won’t do it..”, “every sort of carbohydrates changes into sugar in your body”, etc. etc.
And I was like.. “well, why can’t you just be happy for me and appreciate my plans and goals?”
I mean.. that’s what I would do..

And after about 3 weeks of discouraging comments.. now i feel so much stronger. It’s like i reached the point where i really know what people are good for me and what people are my real friends, and the whole bodyrock community is such a huge part on the side of the “good people”

I want to thank you two SO much for not being just another hot couple, talking about dieting and fitness. You’re way more than that. You encourage people in every part of their lifes.
I really feel like my whole life is getting in shape, and that your workouts do so much more for me, than just reducing my body fat percentage :)

I don’t think I could ever thank you enough.. but again -thank you
have a good one :-*

Totally have my 13yr old on top of that! One piece at a time I guess…

ZUZ YOU LOOK HOT!!!
I just completed this workout and am so pleased with my scores. I BEAT MY PB!!
1) 16/16/19
2) 16/16/19
3) 22/24/25 (I did the star crunch)
4) 14/16/14
Love you all!! Have a great day!
5) 15/14/14
6) 14/15/15

Hammer Time!

Me too Deb, I see mine hiding under fluff as well ;)

Sorry about the pants I would only give it a 1/2 Burpee out of 10! Sorry

There is an alternate exercise suggestion in the video!

Interesting!

verdade…. =) De onde vc é?

HAMMER TIME! hehehe

I did burpees! No modifications! I could only go down half way on the push up, but still, yea for me!

Oh, I feel the burn in my shoulders!
Scores:
19, 15, 13
15, 14, 16
13, 14, 15
11, 11, 12
14, 13, 12

this workout turned my day around before i went to sleep lol, scores:
f/b lunge 18,16,14
f/b lunge 15,15,14
core splits 20,18,
pushups 13,12,12
sleeping crab 12,11,11
sleeping crab 13,10,12

me too! my shoulders BURN!!! :)

when you first begin bodyrocking u should be sore beyond imagination. lol i could barely walk after my first workout. keep going tho!! take it easy, but try not to take the day off. after the first week you wont be sore anymore!

when you first begin bodyrocking u should be sore beyond imagination. lol i could barely walk after my first workout. keep going tho!! take it easy, but try not to take the day off. after the first week you wont be sore anymore!

My Scores:
6,6,5
6,6,41/2
17,17,18 (Star Crunch)
8,7,10
10,9,10
14,12,10
I made my own Sandbag :) My shoulders are burning and feeling good. I def need to improve my lunge score. My balance was off when i was lifting the bag, felt like i was gonna fall over, so i went slower.
Thanks you guys for another great workout!!!

My Scores:
6,6,5
6,6,41/2
17,17,18 (Star Crunch)
8,7,10
10,9,10
14,12,10
I made my own Sandbag :) My shoulders are burning and feeling good. I def need to improve my lunge score. My balance was off when i was lifting the bag, felt like i was gonna fall over, so i went slower.
Thanks you guys for another great workout!!!

P.S. I LOVE the pants!

P.S. I LOVE the pants!

To be honest I can’t even look at food :D I drink herbal tea with honey all day (I KNOWWWWW a lot of extra sugar, but it helps me…) and at home I always have a noodle soup or the other day I had that cauliflower cream Zuzanka made… *sigh*

Ohhh, I am sorry to hear that :( but at the same time I am glad I am not alone in this :) I couldn’t sleep last night, booooo :( I am now at work just to do one important thing that needs to be done today and I am going back home :)

Ooooh, pomegranate, I would love to have one but they don’t have it in ANY of the 3 supermarkets we have here :( I will ask daddy if he can try to buy be one, he works in a bigger city and he usually goes shopping after work…
I hate antibiotics, it seems that doctors here give antibiotics to everyone to solve any illness, but I really do not think it is necessary… I belive that with natural stuff you can beat the disease too and you don’t need chemically made products… I love how they say on the packaging: “contains natural ingredients of bla bla bla,” why don’t they just give me that particular natural thing instead? :D
I drink herbal tea with lemon and honey, I didn’t try the water and salt….I will try when I get home! Thank you :))

No problem! I was eating grapes while reading your comment and just about choked visualizing you hitting yourself in the head ONLY ’cause I almost did the same myself about a gazillion times during this workout! Probably not the safest home made sandbag, but for now it’ll have to work. LOL…Thanks for the giggles

No problem! I was eating grapes while reading your comment and just about choked visualizing you hitting yourself in the head ONLY ’cause I almost did that about a gazillion times myself! Not sure how long this home made version is going to work for me but it’ll have to for the time being. LOL…I’m a little klutzy myself from time to time..and your welcome

Thx rockinrhonda…hey listen there’s a comment meant for you above…not sure why it didn’t end up here like it was suppose to.

This was killer, I forgot how hard dynamic push ups are, especially following the dive bomber challenge!

I think you should name the next workout “Can’t Touch This” in honor of those pants :)

This was killer, I forgot how hard dynamic push ups are, especially following the dive bomber challenge!

I think you should name the next workout “Can’t Touch This” in honor of those pants :)

Hey BodyRockers!

I have been following Zuzanna and Freddy for about 8 months now. I started off strong and lost about 13 lbs. and was doing well, but life and being busy and personal issues soon started to be distracting. I fell off for a while, not totally, but only working out 1 or 2 times per week. I started losing strength and actually could see a loss in definition. I was disappointed but I realized all I have to do is get back to business.
So this week I committed to getting it together and I’m back at it!!
I’m totally feeling the burn from this week’s workouts and I’m excited. It’s not too late to get my summer body!
Thanks for your continued efforts Zuzanna and Freddy! I LOVE the new format of the videos, with captions, etc.

I’m gonna keep Body Rockin’!

Na’Tasha – Team USA, Washington D.C.

Hey BodyRockers!

I have been following Zuzanna and Freddy for about 8 months now. I started off strong and lost about 13 lbs. and was doing well, but life and being busy and personal issues soon started to be distracting. I fell off for a while, not totally, but only working out 1 or 2 times per week. I started losing strength and actually could see a loss in definition. I was disappointed but I realized all I have to do is get back to business.
So this week I committed to getting it together and I’m back at it!!
I’m totally feeling the burn from this week’s workouts and I’m excited. It’s not too late to get my summer body!
Thanks for your continued efforts Zuzanna and Freddy! I LOVE the new format of the videos, with captions, etc.

I’m gonna keep Body Rockin’!

Na’Tasha – Team USA, Washington D.C.

Hi Howard – we just use the equipment that you see in the videos :)

Hi Howard – we just use the equipment that you see in the videos :)

Started with 20 lbs and dropped to 15 after the 1st round to keep from tipping over or dropping the bag on my head. I also did 10 1 leg squats each side in the doorway. I am going to do some every day until I get it.
lunge forward/back left 13 15 14
lunge forward/back right 12 15 16
core splits 22 22 19
dynamo push ups 10 10 9
sleeping crab left 11 12 11
sleeping crab right 11 11 11
Maybe I will do the sumo squat & step up tonight too…

Wow! Thanks Freddie. That is excellent. Zuzana’s arms are so toned, to achieve that through Bodyrocking really goes to prove a point about the whole system. Also fits in with my own philosophy for exercising.

Yucky pants, I always love your clothes but not those, sorry to rain on your parade.

We just started following your workouts…I’m feeling them and loving it! THANKS FROM TEXAS!

wow!! I did this one today for the second time and I just LOVE LOVE it! I improved so much in a month (last time I did it was in January)
Here is my score:
lunge back& forth with sandbag lift (7.5 lb bag)
January: right – 16/14/14/ left: 14/16/14
Today: right: 18/16/16 / left: 17/17/16

Core splits
January: 12/12/14
Today: 16/16/16 (yesterday I did the abs challenge on the floor and my abs were so sore from it!!)

Dynamo PU
January: 12/12/12
Today: 16/15/17… Yay!!!

Sleeping crab – I love this one – great for the abs!!
January: right – 15/15/15 / left – 15/15/15
Today: right – 17/17/18 / left: 16/17/17

My weekend starts perfectly great!!!
Thank you and have a great weekend bodyrockers!

You can use dumbells,medicine ball or backpack/duffel bag filled with dumbells or even books etc…anything that you have on hand :)

I’ve just finished this workout and Counter Strike Fat workout. I’m SOAK lol :) Core split and dynamo push ups are my fav !!
Today (Dec 13)
Lunge forward/backward &sandbag lift(20 lbs.) 17/15/13 (18/11/9 – 16lbs.)
Lunge forward/backward &sandbag lift (R) 16/14/13 (16/12/10)
Core split 22/21/22 (15/14/14)….yeahh!! I’ve improved a lot in this exercise :)
Dynamo push ups 16/14/15 (12/9/9)
Sleeping crab (L) 14/15/15 (13/12/12)
Sleeping crab (R) 15/15/14 (13/13/13)

I beat my personal best…and it’s the best feeling to start my day. Adrenaline rush so I did Counter Strike Fat right after :) Thank you guys!!
P.S. I love your pants Zuzana. Anything you put on, you make it look good!! If you like it, wear it.Ignore those noises :)

The original name is Hot Warrior Workout.

Done! Guess I am not really that strong as I was before I got ill, my new score is LAME compared to the old one from December :D
But on a positive note – I did it and didn’t give up :) I will get there soon, I promise you, Brutus :D
Instead of sandbag (which is 8kg, I have two 4kg packs in it, and 8kg is too much and 4kg is too easy) I grabbed two 3kg dumbells.

My new score – 6th March 2011 / (My old score – 9th December 2010)
1) 2way Lunge + Dumbells Lift L – 10-9-9 / (10-12-11)
2) 2way Lunge + Dumbells Lift R – 8-8-8 / (11-11-11)
3) Dip Station Core Splits – 12-10-10 / (16-17-14)
4) Dynamo Pushups – 6-6-5 / (10-9-12) -> HERE I am really dissapointed..
5) Sleeping Crab L – 8-7-8 / (11-11-12)
6) Sleeping Crab R – 7-7-6 / (9-9-10)

Well done. I did 5 minutes of skipping rope before the workout as a warmup. I feel like my legs are still quite OK, but my arms got really week after 14 days in bed :D Need to keep working and I will get back where I was before :) I plan to do “Give Me a Reason” workout tomorrow, I hate jump lunges :D

lf leg=18,19,17
rt leg=19,19 ,?

18,18,21

10,10,12 on knees
lf side 7,8
rt side 8,10 no arms

ok, this is my fourth month bodyrocking, and my fourth time doing this, though my first time was later, not at the very very beginning. my push-ups are getting stronger, and everything else is inching…
:D 

  * Lunge Forward/Back & Sandbag Lift (left leg)max. reps
        19, 18, 18
        19, 22, 22
        (2nd workout in a row)  21, 19, 16
    23, 20, 19
    * Lunge Forward/Back & Sandbag Lift (right leg)max.reps
        19,18,18
        19, 22, 20
        (2nd workout in a row) 19, 18, 18
    24, 21, 18
    * Core Splitsmax. reps
        20, 20, 16
        25, 22, 18
        (2nd workout in a row) 22, 18, 19
20, 20, 20
    * Dynamo Push Upmax. reps
        12, 11, 11
        15, 12, 12
        (2nd workout in a row) 16, 11, 11
14, 13, 15
    * Sleeping Crab (left leg)max. reps
        10, 9, 11
        10s
        (2nd workout in a row) 8, 9, 9
12, 10, 10
    * Sleeping Crab (right leg)max. reps
        12, 12, 10
        10s
        (2nd workout in a row) 10, 10, 10
12, 11, 11

i love this workout, or i will once i’ve cooled down, haha
thanks so much!!

Revisited this today, and did it together with my friend who is visiting for the weekend. We both loved this routine (before and after the workout – suffered during the execution, of course ;-)). My scores improved since February, but in the lunges and crabs the progress was not as significant as I expected (I must have been in a hell of a good shape that day, since I was only a beginner back then):

FW/BW lunge L: 17 18 16 (19 17 16)
FW/BW lunge R: 17 18 17 (18 17 16 – I suppose I did these with free weights in Feb)
Core split: 28 24 27 (22 21 18)
Dynamo PU: 17 15 14 (13 11 11)
Sleeping crab L: 12 11 12 (11 11 10)
Sleeping crab R: 12 12 13 (11 10 13)

Revisited this today, and did it together with my friend who is visiting for the weekend. We both loved this routine (before and after the workout – suffered during the execution, of course ;-)). My scores improved since February, but in the lunges and crabs the progress was not as significant as I expected (I must have been in a hell of a good shape that day, since I was only a beginner back then):

FW/BW lunge L: 17 18 16 (19 17 16)
FW/BW lunge R: 17 18 17 (18 17 16 – I suppose I did these with free weights in Feb)
Core split: 28 24 27 (22 21 18)
Dynamo PU: 17 15 14 (13 11 11)
Sleeping crab L: 12 11 12 (11 11 10)
Sleeping crab R: 12 12 13 (11 10 13)

Did this again today… :D was awesome!! and I improved, Although I restarted the workout cause I didn’t read that each lunge counted as one rep. :D my scores
1) 16, 16, 16          Old: 14, 14, 13
2) 16, 15, 16          Old: 14, 14, 12
3) 18, 19, 19          Old: 15, 15, 13
4) 11, 9, 10            Old: 8, 8, 7
5) 12, 15, 12          Old: 8, 8, 9
6) 12, 13, 13 Old: 8, 10, 10