Feb 25 2011

You Push Me Workout

Hi BodyRockers,

Today’s workout is inspired by all of you and the music is by Madonna :) I couldn’t express my thanks to you better than through these lyrics:

You push me To go the extra mile You push me When it’s difficult to smile You push me A better version of myself You push me Only you and no one else You push me To see the other point of view You push me When there’s nothing else to do You push me When I think I know it all You push me When I stumble and I fall Keep on pushing like nobody Every race I win Every mood I’m in Everthing I do I owe it all to you Every move I make Every step I take Everything I do It’s all because you push me You push me When I don’t appreciate You push me Not to lie and not to hate You push me When I want it all to end You push me When I really need a friend You push me All I wanna do is cry You push me When it’s hard for me to try You push me When I do it for myself You push me Only you and no one else Keep on pushing like nobody You push me Keep on pushing like nobody To go the extra mile When it’s difficult to smile A better version of myself Only you and only you and only you To see the other point of view When there’s nothing else to do  When I think I know it all Only you and only you and only you BODYROCKERS! :)

Thanks for pushing me guys :)

Workout Breakdown

Time: 15min.Workout Type: Circuit TrainingExercises: 5
  • Kick Over & Knee Raise (alternating legs)max. reps
  • Side Lunge Jumpmax. reps
  • Reptile Push Up (alternating legs)max. reps
  • Sandbag Clean & Squatmax. reps
  • High Knees (jump rope)max. reps

Get your gear for this workout here:


This workout is 15 minute long circuit training and I am using my Interval Timer, Dip Station, and Sandbag. Beginners will also need an exercise mat. Set your Interval Timer for 15 rounds of 10 and 50 second intervals. You will be doing as many reps as possible for each exercise during each 50 second interval. The 10 seconds in between is just enough to write down your reps. There are 5 exercises that you will have to go through 3 times back to back. Push yourself to the limit to get the most out of the workout! You can see the exercises and easier variations for begginners in my workout video above. Enjoy and share your score!

My Scores:

1) Kick Over & Knee Raise

Round 1 – 14 reps, Round 2 – 12 reps, Round 3 – 11 reps

2) Side Lunge Jump

Round 1 – 41 reps, Round 2 – 41 reps, Round 3 – 46 reps

3) Reptile Push Up

Round 1 – 20 reps, Round 2 – 20 reps, Round 3 – 17 reps

4) Clean & Squat with Sandbag

Round 1 – 12 reps, Round 2 – 11 reps, Round 3 – 11 reps

5) High Knees (jump rope)

Round 1 – 125 reps, Round 2 – 123 reps, Round 3 – 121 reps


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  • Anonymous

    I did this one today as I didn’t like the one that was up. I improved and it was an excellent workout :D !! my scores:
    1) 19, 18, 19                      old: 15, 20, 17
    2) 62, 74, 75                      old: 41, 57, 50
    3) 13, 13, 12                      old: 10, 10 (+3 knees), 10 (+4 knees)
    4) 15, 19 (wrong), 15         old: 11, 10, 9
    5) 80, 92, 82                      old: 91, 120, 108…………. lol was hurting… dang shins

    I did pilates this morning as well so I am feeling good :D !!

  • http://makavelina.mplicka.cz/ Nina_CZ

    Yay, this was the workout that was posted back in February when I was ill and never did it! :) So I picked it for today, since there is still no new workout on the site. After almost 13 hours at work at 9pm, totally tired but still did, because I wanna do another Whole Month challenge by working out every day in November. 
    My scores:
    1) Kick Over + Knee Raise: 17-15-14
    2) Side Lunge Jump: 46-41-41
    3) Reptile PU: 10-12-10 (could have done more..)
    4) Clean + Squat: 14-13-12
    5) Highknees: 104-97-114 (Jumprope hated me today) :)

  • tee

    just finished this one!  I did “we found love workout” first.  so I didn’t beat my previous scores but I did use a sandbag today, 16 lbs!
    I did a kickover and a front toe touch.

    kickover & front toe touch – 12, 12, 12
    side lung jump – 40, 43, 47
    reptile push up (knees) – 11, 11, 11
    sandbag clean and squat (16 lb medicine balls in a bag!) – 10, 9, 10
    high knees (didn’t count due to too many trips)

    and my burpees for erin, zuri and anyone else who needs it!

  • Anonymous

    Another great workout.
    Kick Over & Knee Raise: 18, 16, 16 (last 16, 12, 13)
    Side Jump Lunge: 57, 55, 55 (54, 51, 52)
    Reptile Push Up: 18, 16, 15 (13, 11, 10)
    Clean & Squat with SB: 9, 8, 8 with 30lb (9.5, 9, 8 with 20 lb)
    High Knees with Rope: 90, 78, 72 (70, 70, 75)
    Thanks as always.

  • Vivi

    I did it after “I’m crazy but you like it challenge”
    And my score is
    1-Kick over & knee raises : 19.18.19
    2-Side lunge jump : 79.81.83
    3-Reptile PU : 24.21.21
    4-Sandbag clean & squat 10kg : 17.17.19
    5-High knees with JRope : 110.122.120 (my score could be better but I put my feet in my JR Grr)

    Good sweat. No fuel at the end!! It was time to eat !!

  • Christine Bastien

    I did this one today!  Here are my reps : 
    Kick over : 14, 15, 12.
    Side lunge jumps : 44, 49, 51.
    Repile push ups : 14, 13, 10.
    Sand bag (2X8lbs dumbells) squats : 9, 9, 7.
    High knees w. jump rope : 106, 116, 102.

    Thank you!  

  • Gerrilee Schafer

    Last did this one Feb 26, only 22 days into body rocking….
    1/ kick over knee raise 18-19-19   old 16-16-16.5
    2/ side jump lunge 60-60-59         old 52-53-52
    3/ reptile PU 22-20-20                  old 25-22-18
    4/ clean SB squat 30 lb 16-17-17  old 12-11-11 using 25 lb dumb bell
    5/ HKS 126-126-124                    old 100-50HK 66regular-100 regular

    the improvement in my cardio conditioning is amazing……I’ve lost a bit of upper body strength, but then I was weight training before………….still loving bodyrock

    • Gerrilee Schafer

      oh yeah, warmed up with 1 minute moderate skipping and finished with 5 minute 10/20 HK skip


    WOW…I’m pooped!  I did the “I’m Crazy But You Like It” challenge just prior to this one.  My scores:

    Kick Over & Knee Raise= 15/13/12
    Side Jump Lunge= 51/54/40
    Reptile Push Up= 15/15/13
    SB Clean & Squat= 10/10/11
    High Knees= 134/84/106

    Have a great day, BODY ROCKERS!  :)

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    So I kind of did this one.. I modified a few of the exercises so I could still do it. Man, I needed to workout! Felt pretty pathetic after this one. whoowhee..

    Kick over and knee up: 17, 17, 17
    Side Jump Lunge: 35, 36, 39
    Reptile(knees) with leg lift: 15, 19, 18
    Sumo squat: 23, 25, 25
    Leg lifts (With butt lift!) 13, 14, 15.

    So, all in all, not bad.. I can’t do a burpee for Erin, so she’s in my thoughts! :) Gotta get back into the routine! I’m so out of shape! :(

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Kick over + knee raise = 12-13-14 (16-16-18)
    Side Lunge jump = X-39-42 (40-44-50)
    Reptile Pushup= 14-12-10 (11-12-15)
    Sandbag clean & squat= 14-18-16  (20-25-25)
    High knee jump rope = 75-65-69 (127-121-131)

    My new scores are much lower. I can only say that i know now i am pushing for the intensity and with best form for the exercises, and i have a real life jump rope now. Psh.

  • Natalie Anna


  • Samanthina

    Hi,guys.I did this workout half an hour ago  and lol,i managed to beat my scores again:

    kick over & knee raise-25 36 34 (15 16 16)
    side lunge jump -63 55 65 (50 54 66)
    reptile push up-26 26 30 (20 23 24)
    clean squat with sandbag (8kg)-13 14 14(12 13 14)
    high knees-140 160 150(120 132 132)
    + a burpee for Erin

    Thank you very much Zuzka and Freddy:)
    Good night to everyone.

  • GoustiFruit

    Oh do I hate reptile push-ups ! :-o

    Kick Over & Knee Raise: 18 / 17 / 17
    Side Lunge Jump: 66 / 68 / 66
    Reptile PU: 28 / 25 / 19
    Clean & Squat with Sandbag: 13 / 13 / 14
    High Knees: 136 / 132 / 140

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    this workout was AMAZING!! VERY hard.I did the I’m Crazy But You Like It as a warmup, then this.

    kick over and knee raise: 18-15-13
    side jump lunge: 50-45-35
    reptile push up: 20-17-17
    sb clean and squat: 10-10-10
    high knees: 114-103-113

    Wow.  Feeling happy now. :)

  • BodyRocker_Bonnie

    I really liked this workout but it felt really challenging for me.  I woke up late this morning and missed my favorite time to workout, so I quick did 4 minutes of interval high knees.  I finally got to this at 8pm tonight. I was in a funk going into it because I’ve been thrown off from a vacation followed immediately by company.  All of which altered my sleep and eating and time to workout and wow, what a difference I found it makes.  I learned a lot and I hope next time around I’ll remember my lessons :) And I missed you BodyRockers!!  Yes, you all push me too and I love you guys for it.  Just reading your comments on  your own efforts gave me the umph I needed to put my funk aside and get down to it.  Thank you Zuzka and Freddy!

    Kick Over & Knee Raise  15.5, 14, 14
    Side Jump Lunge 45, 45, 44
    Alternating RPU’s 17 (7 on knees), 14 (6 on knees), 10 (1 on knees)
    22lb SB Clean  & Squat 11, 9, 9
    High Knees (no rope)  120, 111, 106

    And 1 healing burpee for Erin :)

  • Anonymous

    10/12/11  This workout was a challenge!

    I want to thank you & Freddy for this amazing website.  Today I took a yoga class for the first time on over 2 years.  It was a 90 min course.  In the past, I liked yoga & had pretty good balance, but today I noticed a HUGE difference in my balance, ability to hold poses, & a significant improvement in my ability to “float” over the ground between plank –> updog –> downdog.  I used to collapse to the ground back in the day because my upper body & core were weaker.

    My post-yoga scores:
    kickover k.r. 16.5 – 18 – 12
    side jump lunge 47-46-47
    reptile pu 17 (3 knees) – 15 (all knees) – 13 (knees)
    sub = deadlifts + squat with 15# dumbbells for 30# total 11.5 -13 – 11
    high knee skippping 89 – 91 – 82  this was really hard for me today…usually i’m in the 120′s

    followed with 10/20 skipping for 20 min


  • Anonymous

    Kick over raise- 16-19-18
    side jump lunge- 48-51-53
    reptile push up-20-17-14.5
    sandbag clean and squat (40 pounds)-11-10-10
    high knees with rope-123-120-122
    ****Zuzana This one was awesome and I cant believe how much stronger I am since the last time I did this, its truly amazing. You are so wonderful! since starting with you I have not only gone from a size 9 to a 1 I have also quit smoking and found a new passion for everything health and fitness related. Thank you so much for giving me something to work for…this entire site has changed my outlook on life so much! thank you :)

  • Annebel Wind

    Hi everyone.. I will post my scores, but am not really satisfied with them.. i couldn’t do any skipping, because it’s to late and I will have angry neigbours.. :D

    Did lying down leg lifts and but lift combo instead of kick overr and knee raise: 12, 14, 14
    Side lunge jump: 41, 38, 34
    Reptile push ups: 12, 9, 8  (not proud of this one..)
    Sandbag clean and squat: 9, 9, 8 (10kg)

  • Anonymous

    kick over/knee raise:  16-18-17
    side linge jump:  52-42-45
    reptile pushup:  22-22-23
    SB clean & squat:  12-11-11 (15kg)
    High knees skipping:  140-133-138

    10 b4e
    6 sets x 5 doorway pullups
    2 advil.

  • Bohdanam

    21 19 19
    72 69 68
    29 27 29
    12 13 13  ( 32 lbs bag)
    126 130 135   no rope
    and 3 b’s for E

  • Annebel Wind

    Hi, I will do this one tonight.. just did the for the haters challenge.. So will do this workout tonight.. I am eating something not so healthy so will do a extra workout.. :D

  • V.I.G.

    1.Kick Over Knee Raise 17,16,17
    2.Side Lunge Jump 57,61,62
    3.Reptile Push Up 16,17,18(last round on my knees)
    4.Sandbag Clean 9,10,10
    5.High Knees Jump Rope 118,107,122


  • tee

    Hi guys!

    I completed this one today as I had missed it!
    I dropped the push up in the reptiles, as I find them challenging even without pushup, and I had just finished two other workouts that had pushups in them! did two knee ins off a stool rather than the knee raise as I don’t have a dip station. I did squats – no weight, and no rope high knees as the stool was in the way!
    kick over & knee in – 6, 12, 10
    side lunge jump – 44, 41, 42
    reptile plank – 16, 19, 18
    squat – 22, 19, 22
    high knees – 150, 112, 148

    great workout! thanks!

  • Liliya

    lol I love the way Freddy was pushing you this time :D
    and you ROCK as always!! =]
    Thank you ^^

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  • Anonymous

    This workout was quite something!! I modified it a bit, since I don’t have the dip station and sandbag. It was really challenging, I pushed myself to the max and it felt AMAZING!! :)
    Here’s my score:

    1. Sumo Squat & Knee Raise – 11, 11, 9
    2. Side Lunge Jump – 48, 43, 49
    3. Reptile Push Up – 14, 14, 13
    4. Jump Squat – 27, 30, 30
    5. HK with J. Rope – 108, 81, 100

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    did the knee kicks with one chair: 35,37,42
    lunge jumps: 40,40,53
    those killer push ups: 118,19,15
    squats w/ 2 5lb dumbbells: 12,12,18
    high knee jump rope: ?, 52,49 :) ,

  • Annie_B

    Hi guys :) This workout kicked my butt!! OMG…I thought my heart was gonna jump out from thos high knee jump rope. I could barely catch my breath…wheeeew!!

    Kick over&knee raises : 15,14,13
    Side lunge jump : 47,44,46 (my butt still sore from one leg squat challenge the other day..ouch!)
    Reptile push up : 16,13,13….I cursed a lot on this one lol…Zu, you’re superwoman!!!
    Clean&squat sandbag(32LBS.) : 10,10,9
    High knee jump rope : 110,121,98

    I actually threw my jump rope and collapsed on the floor haha. LOVED IT!! Thank you so much guys :) Next is Pretty Fly Exercise Challenge!

  • Sarah

    Awesome pics of your handy work on this post Zuzana :)

  • Yashizzle

    Yea i put it as my background too. My friend was like “is there something you want to tell me?” i was like “yes, im in love with zuzanna” lol

  • Yashizzle

    Yea i put it as my background too. My friend was like “is there something you want to tell me?” i was like “yes, im in love with zuzanna” lol

  • Yashizzle

    Yea i put it as my background too. My friend was like “is there something you want to tell me?” i was like “yes, im in love with zuzanna” lol

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  • Donna

    I completed this workout yesterday afternoon and my scores are:
    1.Kick over and knee raise 22,19,20
    2.Side lunge jump 44,46,50
    3.Reptile push up 17,17,13
    4.Sandbag clean and squat 23,22,16
    5.High knees jump rope 39,58,81
    Followed by hubby’s 5 kilo weights for my arms and your cool down…I enjoy my morning workouts better I seem to have more energy…

  • Anonymous

    :D I read that too :D
    There are surely pros and cons in the show, I hate reality shows in general, because the do not seem reality for me, everything seems so scripted and dramatized and not real even though it is called reality show. In Biggest Loser one thing I really like is HOW people change their lifes, from being extremely obese and unhappy, to loosing 150 pounds and being healthy and happy again. Of course I do not like the idea of losing 150 pounds in 6 months, I always agreed that if you lose weight slowly, it will stay off longer, but if you lose it quickly, it is very much possible you will gain it back quickly when you stop doing what you are doing so intensively, and I belive a lot of succesful people from Biggest Loser got their weight back after the show.
    But the reasons I like watching it is – I love Jillian Michaels and Bob Harper, I love when they are cooking in the show (tried a few recepies and loved it), I am just simply interested who is gonna win and it is so unbeliveable to see how human body can change in such a short period of time if you work hard on it (of course for normal people like us it is impossible to workout 6 hours a day, lol), and I also really enjoy watching how happy those people are when they see their progress.
    I liked the old seasons better, because today it is so full of product placement and too much drama, in tha past it was IMHO more about losing weight and more about these peoples lifes.
    Plus it really is fun to watch if you are sick and all you can do is stay in bed and do NOTHING.
    It is fun, if you do not take it too seriously.

  • Anonymous

    Hey guys!
    Just finished this workout. I did the no fear exercise challenge before moving on to the you push me one.
    I realized that I am much more motivated to do my workout when I do an exercise challenge before, and push harder as a consequence… I guess the exercise challenge has generated the endorphins that motivate me to move on to the workout and kick Brutus`ass!
    Anyways, I did 56 sets for the no fear exercise challenge alternating (among which 20 clapping PU where from the knees)
    Here is my score for the workout:
    kick over/knee raises: 14/14/14
    side jump lunge: 42/46/46
    reptile PU: 18/18/18
    sandbag clean/sumo squat: 10/10/10 – 33 lb sandbag – this one was hard!
    high knees (jump rope); 122/130/134

    Tomorrow, the trainer who loves me workout will be mine! I remember how hard the breakdance reptile PU were but I am ready to master them!

    I`ll see you tomorrow!
    Have a great day in Vegas!

  • Anonymous

    Hey guys!
    Just finished this workout. I did the no fear exercise challenge before moving on to the you push me one.
    I realized that I am much more motivated to do my workout when I do an exercise challenge before, and push harder as a consequence… I guess the exercise challenge has generated the endorphins that motivate me to move on to the workout and kick Brutus`ass!
    Anyways, I did 56 sets for the no fear exercise challenge alternating (among which 20 clapping PU where from the knees)
    Here is my score for the workout:
    kick over/knee raises: 14/14/14
    side jump lunge: 42/46/46
    reptile PU: 18/18/18
    sandbag clean/sumo squat: 10/10/10 – 33 lb sandbag – this one was hard!
    high knees (jump rope); 122/130/134

    Tomorrow, the trainer who loves me workout will be mine! I remember how hard the breakdance reptile PU were but I am ready to master them!

    I`ll see you tomorrow!
    Have a great day in Vegas!

  • Anonymous

    I didn’t search yet, I just watched a Yoga for Warriors routine by Bob Harper, and LOVED the way they did it. I always though yoga is nothing for me, it is too static, too calm, too nothing-extra-special… but when you try some poses you will find out that it is HELL of a work to make these poses and to hold them for a couple of seconds. I think doing yoga will give me more dimension and will set my bodyrock workout on another level. Will do some youtube searching, just by googling I found some random websites that shows the poses, some of them have videos of how to make that pose, but what I would really like to do is to buy some good book about it. I was always thinking that yoga is very much about spiritual things, and honestly I am not a spiritual kind of person, I am more pragmatic, reasonable and scientific kind of a person :D so I always though I will have to do some “mantras” or “prayers” or “conecting your mind with the universe” while doing yoga :D which was probably also a reason why I though yoga is not for me.
    I am gonna do some reasearch, readings and we will see :) But I am definitely very interested in trying it.

  • Anonymous

    Yay, I am so happy everyone just went there and commented :D

  • Anonymous

    Yay, I am so happy everyone just went there and commented :D

  • AudraFit

    KickOver/KneeRaise: 17/16/15 (used two table chairs)
    SideLungeJump: 47/46/44
    ReptilePushup: 19/16/14
    30LBBarbellClean&Squat: 10/10/9
    HighKneesRope: 105/95/92

    As usual, another awesome workout!

  • http://www.facebook.com/fwaqas Faisal Waqas

    1) Kick Over & Knee tucks ( Had to substitute since i don’t have a dip bar)

    Round 1 – 18 reps, Round 2 – 18 reps, Round 3 – 19 reps

    2) Side Lunge Jump

    Round 1 – 34 reps, Round 2 – 40 reps, Round 3 – 41 reps

    3) Reptile Push Up

    Round 1 – 23 reps, Round 2 – 21 reps, Round 3 – 28 reps

    4) Clean & Squat with Sandbag with 60 LBS

    Round 1 – 11 reps, Round 2 – 11 reps, Round 3 – 12 reps

    5) High Knees (jump rope)

    Round 1 – 84 reps, Round 2 – 100 reps, Round 3 – 86 reps

    I am Drenched in sweat ok now on to some weight lifting

  • Anonymous

    Thanks for your suggestions. We can try to make the workout breakdown easier to follow (a BodyRocker has already given us a much easier layout) but the site itself is open and free for all and this is not something we will change :)

    • Anonymous

      What about adding a PayPal Donate Button?

    • Anonymous

      What about adding a PayPal Donate Button?

  • Tereza_CZ

    This workout was sooo enjoyable for me (yesterday)! And I have quite good score as well ^_^
    1. Kick Over & Knee Raise: 16 – 15 – 14
    2. Side Lunge Jump: 75 – 72 – 68 (yep)
    3. Reptile Push Up: 20 – 19 – 16
    4. Sandbag Clean & Squat: 9 – 10 – 11 (I could have more but my saltbag started falling apart during this so I was working out with it in manner to make it survive till last rep)
    5. High Knees with Rope: 123 – 120 – 115
    I usually don’t have problems with catching my breath but this time I did, I had to open the window for it and there was my neighbour behind the wall, she could just hear me, not see me so I’m wandering what she was thinking:) Thanks for a great workout!

  • Anonymous

    YAY, I was planing to do it too, but (call it professional deformation, lol) I need to have all those pictures in high resolution so I can make it really BIG :D Can’t wait to see what you did! :)

  • Dheana

    Who wants to bet Zusana comes back from Cali with a magazine cover, or a product endorsement, or a movie role?

    • AudraFit

      Yup, or she’s gonna get recognized for sure! If only I lived in LA…

  • Lena

    Thank YOU for pushing US, Zuzanna and Freddy!

    Zuzana, you look absolutely amazing! You have just given me a whole new dose of motivation and inspiration with these photos! I am going to push extra, extra hard and be extra, extra good with my diet in the hope of getting close to looking like you one day! And I started today – I worked really hard and am proud of my scores for this workout:

    1) Kick Over & Knee Raise (I dont have a dip station so I stood behind a chair and kicked over the backrest in a circular motion, tapped my foot down and then did a sumo knee raise; alternating legs)
    Round 1 – 20 reps, Round 2 – 19 reps, Round 3 – 19 reps

    2) Side Lunge Jump
    Round 1 – 41 reps, Round 2 – 39 reps, Round 3 – 37 reps

    3) Reptile Push Up
    Round 1 – 19 reps, Round 2 – 16 reps, Round 3 – 13 reps

    4) Clean & Squat with Sandbag (10kgs)
    Round 1 – 13 reps, Round 2 – 12 reps, Round 3 – 12 reps

    5) High Knees (jump rope)
    Round 1 – 77 reps (I kept tripping up in this round!), Round 2 – 83 reps, Round 3 – 96 reps

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      You too, kept tripping with the jump rope? That happened to me too. :( Well, the best part is that it doesn’t stop us to keep going. :)

      • Lena

        Good to hear its not only me :) And the annoying thing is, once you trip once, it keeps happening, doesn’t it…?! But you’re right, the important thing is that we keep on going!

  • http://twitter.com/#!/empowart Jessica

    Its getting hot in here… and I’ve already cooled down. IT MUST BE THE HOTNESS OF ZUZI OOZING OUT MY SCREEN!!!! Nice photo’s Freddie ;)

    I was just like Zuz at the end of this workout… trying to breathe, walk it off, shakin’ my head. lol SO GOOD! Im full of energy now… the night is young!

    Here are my scores for today:
    1) Kick Over & Jumpy Tuck (I did the jump tuck since I dont have a dip station. I did the kick overs with two chairs): 17.5/14/5/15.5
    2) Side Lunge Jump: 55/47/50
    3) Reptile Push Up: 18/18/16
    4) Clean & Squat: 10/10/10
    5) High Knee Skipping: 120/125/131

    Thanks again for an amazing workout guys! Way to go Freddie for pushing Zuz! I need a clone.

  • http://delightfultastebuds.wordpress.com Jos

    I rocked this before lunch and felt amazing! I had to modify the knee raise to jump tuck cause I don’t have dip station, and had to do the high knees jump rope without the rope cause it broke when I used it for warming up..anyway, I still pushed myself as much as possible. For some reason I felt like I maxed out my effort more than before, as if “someone” was pushing me..just like the workout title!

    My scores:
    1. Kick Over and Knee Raise (I did jump tuck instead) 18-14-15

    2. Side Lunge Jump 44-35-34

    3. Reptile Push Ups 14-14-14

    4. Sandbag Clean and Squat (I used 20lbs backpack) 12-12-13

    5. High Knees Jump Rope (no rope, I broke it so only regular high knees) 130-144-163

  • Anonymous

    Dear Zuzana and Freddy,
    i just spent the past hour watching your old life videos8) i saw them when they first went up, but so long ago. The ones from malta, exploring calypsos cave, the rental car with the steering wheel on the wrong side, the temples and the beaches. It was so nice to watch- so beautiful. I actually was laughing out loud to some of the stuff you guys said. it was rly nice to watch.

    all you new bodyrockers, go to the life section and go back a few pages to the videos on exploring gozo. they are amazing!!! and if you didnt know about them i hope you enjoy it!!

    love you guys!

  • Anonymous

    My scores

    Kicks and leg raises 18,18,17
    side lunge jump 46,50,50
    reptile pushup 18,19,17
    sandbag clean and squat 10,11,11
    high knees jump rope 104,113,118

  • Anonymous

    amazing workout!! my scores:

    kicks and leg raises- 9,9,9
    side lunge jumps- 43,42,45
    reptile pushups- 15,13,14
    instead i did a jump squat to a chinup- 5,6,5
    high knees with jump rope-117, 102, 128!! <— i felt like i was going to explode, i pushed so hard on this last set

    overall killer full body workout and sweat. After i did 6 minutes yoga for abs and 10 minutes stretching.
    feeling amazing right now!!

  • http://twitter.com/JudyINS Judith Huberdeau

    I`ll rock this workout tommorow!! I did yesterday challenge today instead and I did 16 sets + 20min. cardio!! :) Hope everything is alright for everyone :) Can`t wait to see you rocking the Cali State =)
    Good luck & have a nice trip :)


  • Mary Lou

    All I can say is THANK YOU Zuzana and Freddy! Even though I switched to beginner mode half way thru the second round of Reptiles and still do the high knees w/o the rope, I can now get my hand flat on the floor on side jump lunges when I could barely touch it before, and am using 20lbs on the clean and squat without keeling over! I have even BETTER news to post over at the No Fear challenge! Here are my scores:
    kickover and knee raise 13, 13, 13
    Side lunge jumps 35, 38, 38
    Reptile push ups 16, 16, 15
    Sandbag clean/squat 9, 10, 8
    High Knees 120, 115, 114
    Like Lvette said, have fun and take a break in LA! You have plenty of old workouts for us to choose from to keep from getting bored.

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    I think by Freddie pushing Zuzana he is indirectly pushing all of us. I write down Zuzana’s scores and push to at least tie her’s.

    kick over plus knee raise 20,21,21
    side jump lunges 54,50,51
    reptile push up 18,19,19
    sandbag clean and squat 11,12,11
    high knees with jump rope 122,122,130

  • http://www.tzsports.com BodyRocker David

    Excellent song!! Great pics & video guys. Have a great trip to Cal!!!!
    Here’s the tally for this one:
    1. 16-17-17
    2. 37-38-40
    3. 16-16-20
    4. 10-10-12
    5. 103-88-114
    Have a great weekend BodyRocker’s:)

  • Lvette #1

    Is Hollywood in Southern California? My brain is working overtime guessing about this trip, I think Freddy and Zuz might be going to takeover Hollywood. Whatever the purpose of this trip, be it pleasure or business; please guys take the time to take a well earned break. I wish you both a safe journey and enjoy yourselves in the sun.

    I did the routine this morning with On the Floor Ab Challenge.
    1. 16-15-14
    2. 45-50-46
    3. 12-12-10
    4. 9-11-13 (I used a 25lb bag in the first round, but dropped to 20lb for round 2 and 3)
    5. 125-130-124 (high Knees)

    Come Monday I’m back to my regular six days per week with BodyRock. I’m so excited and really looking forward to it. Working out every other day this month was the perfect prescription for my body and soul.

  • Cindy Beverly

    I’m with Ioana, I really loved this workout too and so did my two little girls they tried to do the workout with me. I lost out on some time because they were making me laugh so much but that’s good for the abs and the heart right!

    My Score:

    1) Kick Over & Knee Raise
    Round 1 – 11 reps, Round 2 – 11 reps, Round 3 – 10 reps

    2) Side Lunge Jump
    Round 1 – 32 reps, Round 2 – 41 reps, Round 3 – 32 reps

    3) Reptile Push Up
    Round 1 – 11 reps, Round 2 – 11 reps, Round 3 – 11 reps

    4) Clean & Squat with Sandbag
    Round 1 – 17 reps, Round 2 – 15 reps, Round 3 – 15 reps

    5) High Knees (jump rope)
    Round 1 – 115 reps, Round 2 – 100 reps, Round 3 – 100 reps

    • Anonymous

      Watching little ones work out is so funny! I have a three and a four year old and have a hard time not laughing at some of the things they do.

  • Ioana

    LOVED IT!! Absolutely LOVED IT!!!
    I broke three nails while doing it, but it doesn’t matter. The only thing that matters is that it was brutal and i pushed very hard and did my best, now I’m swimming in my own sweat and I am everytime a little happier after i workout. I finally feel I am on a road that leads somewhere and I am finally ok with living for the journey, not for the destination. My scores:
    kick over knee raise: 16, 11, 13
    side jump lunge: 50!!!, 47, 18
    reptile push up: 14, 10, 10
    sandbag clean+squat:10,10,10(I pushed SO hard to do more:( )
    high knees(i don’t have a skipping rope): 168,177,140
    My abs are finally starting to show up!! Thisis my childhood dream and I want to thank you!

    • Dheana

      LOL Funny! This workout gave me a Sandbag Hicky! …the price we pay as BodyRockers!

      Congrats on the ab exposure!!!! Woo hoo!

  • Anonymous

    HEY, I just found this: http://www.angrytrainerfitness.com/2011/02/testing-the-trainers-zuzana-bodyrock-tv/

    (sorry, if it has been posted before, I just found it…)

    • http://twitter.com/#!/empowart Jessica

      awesome! Just read through this! :) Thanks for sharing Nina!

  • Anonymous

    Hi Guys,

    Enjoy yourselves in Southern California!

    We love to push you and you love to push us! We’re a pushy bunch of SOB! And I’m sure we wouldn’t have it any other way. :-)

    And as many have commented already you look amazing Zuzi in the pictures with the crazy cool modified top you made, congratulations Freddy for the two shots! They should be much bigger so we can make one the background on our descktops!


  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Oh my God, I love your pose, Zuzana. May I print that picture of yours? I’ll print that in poster as my own motivator and my dream body. You look really great. :)

    So you guys, coming to Southern California? Gosh, I’m SO excited. If you’ll be in LA, please let us know here. I wanna join you guys for burpees if that’s fall for week day, then I’ll ask a vacation day from my work. hehehehehe…

    Thanks for this workout. I can’t do it right now as it’s already almost 12 midnight here. I fell asleep again which I only plan to take a nap. I’ll come back and post my score later. :)

    Yes, you push us really hard… that’s why we’re seeing result really fast. Love it! :)

  • Anonymous

    Ooooooh The Body!! :) You look so amazing Zuzi, you should make a calendar with photos of you, I wanna hang it in my room :D
    You are so right with the streching routine, in the past I was only doing workouts and I was sore the next day, so I was working out every other day, because I just couldnt move. But when I got deeper into Bodyrocking, I started to warm up and stretch after each workout and not I can also do things I was not able to do. I love your stretching routine and I see progress every time, I can stretch a little further each day. How long did it take you to be able to do a split like this??? I wanna do it too! :D

    Also, I loved how Freddy was pushing today :D When I first heard him pushing you (way back in time) I was like: Come on, don’t be mean to her, she is pushing so hard, I would love to see you doing that one! :D Over time I realized how important and helpful it must be to have somebody pushing you, encouraging you and motivating you. I am a little sad I do not have someone like that in a real life (of course I can always count on online Bodyrocking friends) :) ))
    What I think would be really helpful for all of us who do not have a bodyrocking buddy, is if Freddy records himself as mp3 and then we all can download it and play it during our own workout :D :D :D It would be really funny to hear: PUSH, COME ON! during the 10seconds of rest interval :D

    I feel much better healthwise today, I am starting to feel happy again and I am so looking forward to workout soon :) Doctors apointment on Monday will tell me more :)

    Also, when Zuzi started to learn Capoeira, I realized that I would also like to have another activity besides Bodyrocking. Here we only have Zumba, which does not interest me at all, so I decided to try a little at home classes of Yoga. I will try to teach myself at home a little :) I wanna to that split! :D

    My scores are hopefully coming soon! :) Have a great time in Cali! :)

  • http://delightfultastebuds.wordpress.com Jos

    Awesome, you guys are coming to California and it’s Southern California if I remember correctly? Should all Southern California bodyrockers get together and have a meet up with you guys and do burpees together? That’ll be sooo cool!!

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      How I wish, Jos… I’m local here in Los Angeles. I’m too close to Sunset and Hollywood. :)

      • http://delightfultastebuds.wordpress.com Jos

        That’s cool..too bad I’m all the way down to OC area

  • Pingback: Blah Blah Freddie

  • Anonymous

    Zuzi & Freddy,
    Sorry for this post which has nothing to do with workout, but I just want to congratulate you on the way the ads are displayed on your website. What I mean by that is that I don`t feel like I am overwhelmed at all by them and they are so subtle that I only noticed them today! No pictures, just subtle links between your posts and a nice table at the bottom right of the page that looks really professional.
    It s perfectly done and I love the way you avoid having a tons of ads with pictures that just pollute a website and make him annoying to read and browse.

    Well done. Congratulations!

  • Lvette #1

    I second Cindy Beverly about the girl crush. I’ve the female version of a bro-mance … I’ve a sis-mance for you. I really dig your spirit. I am older than you, but I hope in my life journey I get to where you are spiritually at this time in your life. I am in awe. Thank you, thank you.

  • Anonymous

    Holy crap! You kepp looking better and better….I wish it would catch up with me sometime soon…lol!
    Soooooo HOT!

  • Cindy Beverly

    I’m in love I think I have my first female crush! Shhh don’t tell my husband. LOL!

    • Anonymous

      the same here, but I told my husband. His reply was: “She has arms like a man.” :D But I know he is just jealous, cause her arms are more muscular than his are :D :D :D

    • http://twitter.com/#!/empowart Jessica

      i think everyone has a crush on zuzi

      • Anonymous


        Nice body aside she is a cool person. It’s easy to love her.


    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      Don’t tell me that… I think I’m guilty too. hahahaha *LOL*

    • Dheana

      Oh yeah, it’s hard not to – she’s gorgeous, sweet, funny, inspiring and adorable. What’s not to love?!

  • http://twitter.com/FlaviaRequim Flavia Requim

    WoW Z!! You totally ROCK!!
    I´ve been so sad because I went sick AGAIN.. donno what´s wrong… I eat right, I sleep VERY well, exercise correctly, donno what´s happening to me, maybe my head´s tricking me, my doc said I need to take care of my thoughts and also a friend of mine told me too that stress doesn´t let our muscles grow… but I´m experiencing that our feelings can make us health or sick… I don´t know what kind of thoughts are making me sick because I´m not depressed or anything like that… Did a lot of examinations and nothing´s wrong with my body… sore throat again… =(
    I went out in my Bday and had a WONDERFUL night but I got chill and my throat is hurt again, full of pus on the tonsils.. back to antibiothics AGAIN, can´t take it anymore… =(
    I hope I get better soon to workout with you guys…

    Z, you rock!! I´m your FANNNN!! HUGE ONE! ^^

    • Cindy Beverly


      My heart goes out to you when I read your post. Don’t worry we get sick even the people who take the best care of themselves. Don’t be so hard on yourself. You will get better! And you will be stronger, we believe in you too. Positivity my friend. Take your medicine and you will be bodyrocking with all of us again before you know it! Smiles and healthy thoughts coming your way.

      • http://BodyRock.Tv Candace

        :( I feel your frustration, Flavia…I just came down with a chest virus that is keeping me from my training too. Just make sure you stay disciplined enough to recover fully before diving back in as well as to stay strict with your nutrition on this time off. Do you have Naturopathic doctors where you are to help you build a strong immune system with nutrition and possibly supplements that you may need? I agree with stress making you sick. Certain hormones are released when you’re stressed which ultimately bring down you’re immune system…hang in there :)

      • http://twitter.com/FlaviaRequim Flavia Requim

        I´m trying to keep positive as much as I can, because I know how powerfull our minds are…
        I´m gonna take an advise I receive from Candace, going to a doc that will help me to build (rebuild) my immune system. I´m definitely slaughtered at something, that I donno what is.. But I´ll look for the root of this problem to solve it once for all. I´ve never been sick this way, so there must be something wrong.
        And i won´t give up till I solve it…Thanks a lot for all the kindness and love you share here friend… This helps a lot when you´re felling frustated as I was, I´m not anymore after reading the messages… :)

    • AudraFit

      Flavia, please rest and recover completely :( We miss you but, we’ll still be here when you get better!

      • http://twitter.com/FlaviaRequim Flavia Requim

        Thanks a lot for the support, I will rest for sure!! <=)

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      Hey, my friend, I’m so sorry to hear you’re sick again. If only you can, I’ll take that sickness from you. I barely get sick. It’s been years and not even colds. Funny, I sometimes trying to get sick like soaking myself in the rain but that doesn’t work. I’m weird.. hahaha… Anyway, you take care of yourself and recover completely before you join us again. We miss you and I know how you miss bodyrocking too.

      • http://twitter.com/FlaviaRequim Flavia Requim

        Ohhhhhhhhhh!! You´re so cute.. <=)
        It´s so kind of you to say so, I´m trully gratefull…
        I used to be like you, that´s why I´m finding sooo strange this sickness thing…
        But I´ll do what Candace told me, I´ll look for a doc, orthomolecular, homeopathic, something to rebuild my immune system, gonna do this next week…
        You´re like wolverine!! ^^
        Much hugs and kisses my dear friend… :)
        I´m already getting better!!

    • Anonymous

      Flavia darling, I am so sorry to hear that, I can totally feel your frustration! I wish you speed recovery, so we can compare our scores soon again! I am missing 11 days now and I feel super weak and sloppy.
      Thinking of you, Flavia!!! Get well as soon as possible!!!

      • http://twitter.com/FlaviaRequim Flavia Requim

        Are you still sick my dear friend? :(
        Well we are going to be better soon and we´ll back to exercise again with our fellows… It´s too boring when you fight to be strong and keep healthy then something ridiculous happens and we got sick, isn´t?
        I´m very disgusted with it. But there are bad things that come to teach and I´ll go to a doc like Candace said, and I´ll chance anything that must be changed to protect my health, not to get sick again so soon… I stayed without anything for more than 2 years.. I won´t resign myself in this situation… And I´m already getting better, today I had no cold at all and my tonsils are less painfull, I can eat solid again.. :)
        Hope you get better soon too!! Thinking good wishes of you too friend! ^^

        • Anonymous

          Yes, I am still in bed :( Going to see a doc tomorrow morning, but I am afraid she won’t let me go to work yet, I still feel the inflammation in my throat (it is like you swallowed pieces of egg shell and you cannot get it out), during the day it get better when I am eating, drinking and talking a little, but in morning and at night I feel it is still there. I do not mind the “vacation” away from work, we are a little in a crisis there these days so we don’t have a lot to do, what bothers me is the missing physical activity. I am in bed now for 12 days, most of the day in horizontal position with my laptop next to me :D I am BOOOORED, so I am watching Biggest Loser on my laptop (currently watching 7th season, I kinda like the show, but after a week it gets old too), reading a lot, thinking about good things that will come :D Checking the site everyday to see a new workout I AGAIN cannot do yet… I feel like the old people who are only able to be in bed! The only difference is that I am perfectly OK, no fever, no headache, no muscle or joint pain, only that throat thing. I have a last 2 pills of antibiotics and I am not really sure they help. I am not a fan of antibiotics, especially if I am not really sure what they can do to my body. We will see tomorrow…

          Stay positive and get some more rest honey, you will soon be OK and rocking the workouts again :)

    • Anonymous

      Hoping you get well soon! Don’t feel bad, basic health is important too!

      • http://twitter.com/FlaviaRequim Flavia Requim

        I know… :) I´m taking care of myself.. <=)

    • http://twitter.com/#!/empowart Jessica

      Get Better Flavia!! Take it easy and rest! Thinking of you.

      • http://twitter.com/FlaviaRequim Flavia Requim

        thanks!! A lot!! It really means a lot to me all this encouragement!! <=)

    • Dheana

      Hi Doll!

      Two words on your post jumped out to me “antibiotics AGAIN”. I’m wondering if you know about PRObiotics and the need to rebalance your system after taking ANTIbiotics? Canadace suggested finding a naturopath who might help you rebuild your immune system, which is great advice – and this goes hand in hand. Antibiotics can kill the good bacteria in your intestinal tract that helps with digestion, b vitamin synthesis and immune function. So after a course of anti-biotics, it’s a good idea to do a course of PRObiotics which replenish your colonies of the good bacteria. You can find them in most health food stores in the cooler or refrigerator.

      The mind-body connection is another really important point you brought up. Cortisol, the stress hormone certainly wreaks havoc on the body, but I believe it also goes deeper – to a vibrational level. A lot of us, even if we think of ourselves as positive people, spend a lot more time thinking about what we DON’T want instead of what we DO want. I think that’s part of the draw of this site – that we can SEE Zusana – her body, her spirit, her energy, her relationship with Freddy, her lifestyle, and it helps us focus on those things that we want for ourselves too. But often we focus on what’s bothering us or what we want to change. I think it’s okay to recognize something you want to improve (like small muscles for example) but then the trick is catching the thought and looking at the flip side – what is it that you DO want and why you want it? That way you tap in to the vibrational essence of the thing you want and hold yourself in alignment with it. So…while you are getting better, try to focus on PERFECT HEALTH, on your cells knowing exactly what they are doing and on bouncing back better than ever! We’ll be here rooting for you Flavia!

      BTW, Happy belated birthday fellow Picean! I’m on March 1st!

      Be well!!!

      • http://twitter.com/FlaviaRequim Flavia Requim

        Your advice was so beautiful and inspiring, I really believe and I know the law of atraction too, I have that book, The Secret, and it totally changed my life, I really believe in everything you said.
        But sometimes my feelings tricks me, and that´s why I get worried about it and that´s why we have to keep attention always. Like shaolin does. They are always keeping in mind that we have to be alert about how we feel, how we live, how our atittudes influence our own universe and others universes, because I trully believe that every single person is a universe.
        I´m getting better really fast, yesterday my husband had to travel and I got bored here alone at home, and I cleaned the hole house, and had no flu, and I´m taking vitamins and a probiotic drink to prevent the good bactherias to die. I know some will ending dying but everything I can do to ease I´m doing.
        I´m really attentive to everything you said and after reading your post I´m even more attentive. Wanna say thank you because you reminded me and made those important things fresh again in my mind…
        Thanks a LOT!! You´re a great Picean fellow!!!
        thanks thanks thanks!!

  • Yashizzle

    i want to hang that picture in my room to motivate me to workout. :)

    have a safe trip to cali! come to florida if you get a chance! ;)