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good to know :)

hey guys!! this workout, as always, made my day. i feel so amazing after my cool shower!!!
i pushed really hard, and was actually shocked by how much i beat my old personal best from nov.

1 leg skip – (in november) 86,97- 76,72 —-> (today) 104, 101- 100, 110
commando pushups- (nov) 5,4,4,4 ——> (today) 7,7,7,7 !!! perfect form
low jax- (nov) 100, 98,66,93 —–> 104,90, 109,94
rev pushup & knee tux- 8,8,9,11—–> 14,12,16,16 !!!!!!!!

i was so happy when i saw my improvements, how much stronger i have gotten

Here’s my score:
one leg skipping, left – 79, 70 (hard to skip on the carpet)
roll over commando push up – 9, 8
one leg skipping, right – 76, 84
roll over commando push up – 8, 7.5

low jump rope jack – 82, 58 (2nd time I kept tripping on my rope, hehehe)
reverse push up & kick up – 12, 10
low jump rope jack – 53, 55
reverse push up & kick up – 10, 10

I beat my own record. :)

Extra: for my Abs – finished it for 9 minutes and 52 seconds
crunches with 20 lbs kettlebell – 50
side crunches, left & right – 25, 25
bicycle – 50
hip thrust – 50
v-crunches (arms overhead and bring up arms and legs together to form a v crunch, like reaching toes, too painful for the abs but love it) – 50

Tomorrow again. Thanks and goodnight. :)

oh wow so many skips!!!!! THe most I’ve done for the one leg was 77 and only 60 for the low jacks!! Keep it up! You give me inspiration knowing I can one day hit 100 haha!

Huh, I remember this workout, I didn’t like it at all, it was back in the days when I really wasn’t any good with a jumprope :D
My score:
2 antibiotic pills in 24 hours
- now I am gonna do 24 hours of interval sleeping (random intervals – it makes me less tired)

:D
Now seriously: Can I have my carbs even though I did not earn them by a workout? I just had a wholeweat bun with peanutbutter and banana… I don’t wanna gain any fat back now I am that I am ill…. any suggestions? Thank you!

Same problem here! What about eating carbs on days when there is a rest day?

Same problem here! What about eating carbs on days when there is a rest day?

Roll Over Commando Push Up was one of the most dreaded exercises when I started working out cause I couldn’t do a single one in proper form! Now, about 2 and a half months later I’m able to do 8 in a row in proper form and consistent pace!! :)

Nina, carbs are not some kind of monster you need to fear – your body needs all nutrition marcos (protein, carbs and fat), especially if you’re ill! Just make sure it’s good complex carbs, such as whole grains. ;)

Hey Bodyrockers!! I just finished this workout and I beat ALL my personal bests. It feels sooo good to see improvements. I always write down my max rep per exercise (from having done a workout previous) and aim to surpass it. Here are my before and after scores:
Part 1
1) Skipping (L): 80/85 —>100/100
2) Commando: 7/8 —> 10/10
3) Skipping (R): 79/87 —>100/91
4) Commando: 7/7 —>9/9
Part 2
1) Low jacks: 83/92 —>100/101
2) *I don’t have a dip station so last time I did Pull Ups and this time I did Tricep Dips & Kick up: 12/13
3) Low Jacks: 86/76 —> 94/95
4) Tricep Dips & Kick up: 10.5/11

LOL I know, but I tend to eat more of them when I am sick :D
This is actually my first time being sick since started a new lifestyle, so I am curious how am I gonna handle it :D

I did this workout twice – first time in November – which I did the modified skipping (no rope) and sub the reverse push up with tricep dips. Second time I did in january- which I did all in proper forms. I wasn’t aware of my scores in January so I was trying to beat my November scores.

Nonetheless, I still beat MOST of my January scores! :D

- One Leg Skipping (Left)
Round 1: 49 (old 34)
Round 2: 60 (old 45)

- Roll over Commando Push ups
Two knee tucks with two push ups count as 1 rep.
Round 1: 8 (old 7)
Round 2: 8 (old 7)

- One Leg Skipping (Right)
Round 1: 59 (old 31)
Round 2: 65 (old 40)

- Roll over Commando Push ups
Round 1: 8 (old 7)
Round 2: 8 (old 7 1/2)

- Low Jump Rope Jack
Round 1: 36 (old 20)
Round 2: 40 (old 30)

- Reverse Push Ups and Kick Up (Left)
Round 1: 11 (old 10)
Round 2: 10 (old 10)

- Low Jump Rope Jack
Round 1: 32 (old 27)
Round 2: 36 (old 28)

- Reverse Push Ups and Kick Up (Right)
Round 1: 10 (old 9)
Round 2: 8 (old 10)

I took as little break in between part as possible – pretty much my break was to move from the living room to the kitchen so I could do the reverse push up using the metal bar across my kitchen countertops.

I seemed to have maxed out on my PB for this workout so no improvements for me. Having sort of a blah day but, I’m just glad I did my workout. That said, I feel the need to encourage fellow Bodyrockers :)

Nice! Your hard work is paying off!

There’s nothing more rewarding than beating your own PB! Great numbers Jessica!

Did this one back on 11/26/10. It was my 20th BR workout. Today it’s #96!! Made improvements on all exercises (no pauses this time).
One Leg skip L 92 (+10), 105 (+19)
Roll over cammando 8, 9, 8, 9, (all +1)
One leg skip R 81 (+4), 102 (+11)
Low jump rope jacks 80, 86, 84, 86 (all+)
Rev push up + kick up 18 (+3), 18 (+2), 18 (+4), 21 (+4)
Pushed super hard on last round:)) Gave it all I had.

One Leg Skipping Left: (Old)- 100-90, NEW- 121-109
Roll Over Commando P-U: (Old)- 7-7-7-6, NEW- 9-9-8-7
One Leg Skipping Right: (Old)- 100-90, NEW- 90-98

Low Jump Rope Jack: (Old)- 35-30-25-36, NEW- 44-36-35-34
Reverse P-U & Kick Up: (Old)- 6-5-13-10, NEW- 10-9-12-9
It seems like everyone is improving here :) That`s awesome!! I added an extra 20 min. skipping ;)
Have a good day… or night BodyRockers ;)

Awww, I wish I were that Bodyrocker on capoeira.. :D

Pretty much just mind the portion control or better yet replace the carbs with other types that has more nutrition like sweet potatoes or squashes

One leg skip 100, 120, 93, 104
roll over commando’s 8,9, 9, 9
low jacks 65, 64, 62, 66
reverse push ups+kick ups 18, 18, 16, 16

Try a day off? Sometimes that is all it takes.

Big improvement! You have to be stoked with this.

Get well soon!

NICE!

Hi Nina,

Hopefully you will recover faster and be active sooner than you would have before. Carbs are good for you and I don’t think the idea was to stop you form eating what you need, but to speed weight loss and the tightening up for summer. We need carbohydrates to build muscle just as we need minerals and proteins. You do your random intervals sleeping and get back to us on your “score” when you recovered! :-)

–Chris
PS I’ve been doing antibiotics to. I hurt my right thumb. Amazing what you do with a thumb and how important having a whole hand is in working out and in the day to day activities we take for granted.

How did you convince them??!!?! My parents are in their 60s and somewhat ‘conservative’ in their views so unfortunately I don’t even think they could get past her awesome workout wardrobe. But are your parents already really active? My dad runs regularly so his cardio is fine but I feel like my mother would crack into brittle little pieces if she did a bodyrock workout -she has osteoperosis, is tiny, and has had surgery on her ankle twice in the last four years. And tips on how I can wrangle my parents into at least trying just one? I’m desperate! Everytime I see them (a couple times a year) they look a little shorter, a little tireder, and a little bit more frail. It breaks my heart.

Ya -I hear ya. I don’t feel like eating vegetables and a chicken breast when I’m sick ;-) Have grace for your body and don’t panic/obsess about weight gain etc. Progress involves down times and set backs and this ‘down time’ or ‘set back’ doesn’t mean you’ve stopped progressing. ENJOY the rest. ENJOY letting your body recovery. Soon enough you’ll be up and kicking your own butt with these workouts again so please try and hug yourself :-)

Z advocates that limiting carbs can speed weight loss but at the same time rigidity can be destructive for morale and keeping the momentum (at least it is for me!) so sense what your physical AND PSYCHOLOGICAL needs are. If restricting now ends up with crashing on the weekend -have carbs with your meal.

My thoughts exactly….

I love it and I can’t imagine giving up on that. Capoeira is a perfect addition to my home workouts. I can recommend it to any advanced BodyRocker.

did it! short and so sweaty :D love it… i´ve decided to put in comment all of my scores of workouts i do, so here we are:
1 leg skip – 60, 67… 67, 50
commando push ups – 5, 4, 5, 4 beginner
low jack – 50, 49, 43, 36
rev push ups – 15, 21, 25, 17 (half beginners)

Fantastic job Beckssss! Great scores…can’t wait to try this myself

You are one of the original BodyRockers :)

Here are my scores for this workout – my old ones are in parentheses :).

Quantum of Sweat Workout (old scores in parentheses)
1 leg skipping L – 49/34 (39/26)
Roll Over Commando Push Up – 8/9 (7/8)
1 leg skipping R – 55/41 (39/34)
Low Rope Jack – 26/26 (23/25)
Reverse Push Up and Kick Up – 16/16 (17/16)
Low Rope Jack – 27/28 (21/25)
Reverse Push Up and Kick Up – 16/14 (15/12)

Then I did the No Fear Exercise Challenge to catch up, and then 8 minute abs and now I’m totally wiped.

BRLove!

Morn’in guys! So, unfortunately I can’t find my scores from the last time I completed this workout. Feel great now that it’s over…woke up with not a tone of energy, but now….I feel like I could do yesterday’s just to catch up for today! Here are my scores:

1 leg skip (left) 95,116
Commando pushups: 9,9
1 leg skip (right): 110,104
Commando pushups: 8.5,9

P.S….Note to self and anyone else out there trying to do 2 things at once…don’t try and input your scores while making spaghetti sauce!…just burnt all of my starting ingredients! Nice aroma of burnt garlic, onions, rosemary and oregano! I’ll have to start all over again…anyhoo, back to my scores:

Low Jacks: 40,41 (couldn’t find the “groove” for this one, my rope kept getting caught on my shoes!)
Side Plank Lifts (left): 22,25 (I don’t have my dip station yet, and kept hitting my head on my broom!)
Low Jacks: 41,31 (again…same problem with the shoes and I was getting tired too…)
Side Plank Lifts (right): 31,42!

I will definately be recording this in my journal in order to beat my scores from today! Going to give my sauce another whirl and do 20 min of skipping while it simmers!

Have a great day everyone!

WOWSERS! That’s fantastic! Great job…I’m struggling to lose 5lbs!

Hi – they will be shipping from Europe starting next week :)

Hi everyone :) when I did this workout back in January, and November’10 I could do 1 leg skipping only 54-56 reps. Since Zuzana added extra 20 mins skipping after each workout, I’ve been practicing on 1 leg skipping ,still it seems sooo hard! I couln’t get the rythm but I didn’t give up just keep practice and today(actually yesterday) my hard work had paid off!! yeaaah I beat my PB. Here’s my score:

1 Leg skipping(L) 54/55 ——> 116/109
Roll over&commando push ups 7/7 ——>8.5/8
1 Leg skipping(R) 54/56 ——-> 120/111
Roll over&commando push ups 7/6 —-> 8/7

Low jump rope jack 87/88 —-> 97/98
Reverse push ups&kick up 15/12 —-> 17/16
Low jump rope jack 80/71 —-> 96/95
Reverse push up&kcik up 13/11 —-> 16/15

I’m soooo happy to see such improvement :) I have no idea what my body can capable of but you guys show me. Thank you so much Zuzana,Freddy and all of you bodyrockers!!

Hi everyone :) when I did this workout back in January, and November’10 I could do 1 leg skipping only 54-56 reps. Since Zuzana added extra 20 mins skipping after each workout, I’ve been practicing on 1 leg skipping ,still it seems sooo hard! I couln’t get the rythm but I didn’t give up just keep practice and today(actually yesterday) my hard work had paid off!! yeaaah I beat my PB. Here’s my score:

1 Leg skipping(L) 54/55 ——> 116/109
Roll over&commando push ups 7/7 ——>8.5/8
1 Leg skipping(R) 54/56 ——-> 120/111
Roll over&commando push ups 7/6 —-> 8/7

Low jump rope jack 87/88 —-> 97/98
Reverse push ups&kick up 15/12 —-> 17/16
Low jump rope jack 80/71 —-> 96/95
Reverse push up&kcik up 13/11 —-> 16/15

I’m soooo happy to see such improvement :) I have no idea what my body can capable of but you guys show me. Thank you so much Zuzana,Freddy and all of you bodyrockers!!

I’m glad I just got my dip station. I tried to use the chairs and broom stick, but they nearly fell in on me. It’s best to make sure you have sturdy chairs.

Did It before dinner, since there was no new WO for today… :)
My scores:
P1:
OL Skip/L-76,70
RO Com-PU-7.5,7.5
OL Skip/R-79,75
RO Com-PU-7,7
P2:
Low JR Jacks-32,33
Rvs PU & KickUp-15,16
Low JR Jacks-35,33
Rvs PU & KickUp-16,16

Have A Great Night Everyone !!!

finished!!! last round was kicker! modified w/out dip bar. i hope i get for mothers day!!!! have beautiful weekend all!!!!

In the absence of the 2011/04/16 Saturday workout, I came back to this (I had to skip this in February because I was recovering from a nasty flu). Silly me I misinterpreted the reverse push up & kick-ups and I pulled myself up during the kicks as well. …no wonder I exhausted myself so fast.
Scores:
Left skips: 109, 109
Right skips: 99 (tripped once), 106
Commandos: 7 sets + 1 push up, 7 sets + 2 push ups, 7 sets + 1 push up, 8 sets + 2 push ups
Low jacks: 49, 51, 54, 53
Reverse kicks: 11, 10, 11, 15 (after realising that I did the first 3 round wrong)

I needed some cardio today, and here I got ;)
I beat my PB from Feb. for the one leg skipping, maintained my score for the commando PU and jump jack, and was not as efficient as last tome for the reverse PU (1 rep less on average)
I did not take any break between the parts and did 16 min straight
Here is my score
One leg skipping: 112/112 // 110/110
Commando PU: 8/8 // 8/8
Jump rope jack: 46/48 // 44/50
Reverse PU/Kick up: 14/14 // 16/16

Happy Easter!!

There was no workout posted for today so I decided to revisit this workout.  This was one of the first workouts I did and it still was awesome.  I did this 5 months ago and of course with all my training I was able to be my scores from last time.  So fun.
Here are my scores (I couldn’t jump rope where I was working out):
Pt 1
1.  Skipping on one foot (L):  100, 103
2.  Roll over commando push up:   6, 7
3.  Skipping on one foot (R):  103, 102
4.  Roll over commando push up:  6, 7

Pt 2
1.  Low Jump Jack:  114, 129
2.  Reverse Push Up:  17, 16
3.  Low Jump Jack:  121, 128
4.  Low Jump Jack:  14, 12

Zuzana and Freddy as always thank you for changing my life.  I feel so much better now and it’s finally starting to show too.  Thank you for helping me to get healthy.  I just wish I could get more of my family and friends to try your workouts.  They wouldn’t go back.

I had forgotten how evil this workout was! 

OLD SCORES VS NEW
1.skip right leg 105-90 /  109-103
2.roll over commando push up 8-6 / 9-7
3.skip left leg 93-78 / 105-100
4.roll over commando push up 8-6 / 8-7

1.low jump rope jacks (2 jumps =1rep) 37-40 / 48-42
2.your push ups from suicide sweat workout + kick up 5-6 / 7-8
3.low jump rope jacks 35-34 / 49-41
4. ur push ups from suicide sweat workout + kick up 6-6 / 8 -8

(SECOND part i did breakdance  one leg push ups with kick up)

YAY i beat ALL my old scores!!! and i did 5 min of the dead mans burpee challenge, 46 reps.

10/9/11
1-leg skip – didn’t count
roll over commando pu 8.5-6.5/6.5-6

low jack skip ?-?-38-44
rev pu + kick up 9-10/9-8

10/9/11
1-leg skip – didn’t count
roll over commando pu 8.5-6.5/6.5-6

low jack skip ?-?-38-44
rev pu + kick up 9-10/9-8

1. Skipping on your left leg, 108, 105

2. Roll Over Commando Push Ups, 6, 5

3. Skipping on your right leg, 105, 108

4. Roll Over Commando Push Ups, 6, 5

1. Low Jump Rope Jacks, 89, 89

2. Reverse Push Up & Kick Up, 14, 12

3. Low Jump Rope Jacks, 85, 74

4. Reverse Push Up & Kick Up, 14, 12