Injured my knee last week at soccer. Had appointment with the specialist today. Verdict: Fully torn ACL (a ligament in the knee)…again. Length of time until surgery: 8 months. Doctor’s Orders until then: No jumping. No twisting. No running. No lunging. No lateral movement exercises. My emotional state: not so good. Last time this happening I gained 50 pounds over a period of 2 years -depression, etc. I’m terrified I’m going to slip into that place again. I worked so hard to get to where I am today from there, and I’m so afraid of losing all my progress. I couldn’t even manage in a healthy way waiting to see the knee specialist from last week to today …depressed eating, hopelessness etc. Other than swimming, does anyone have some exercises they can recommend that doesn’t involve “jumping, twisting, running, lunging, lateral movement exercises.” Obviously abs and arms I can still do…but all the high intensity calorie burning exercises involve the exercises which I can’t do. Anyone high calorie-burning activities you can think of? Sure 1 hour on the bike, 1 hour in the pool…but most of us here use to do that…with no results. How can I go back to those unnecessarily long and fruitless and ineffective workouts now that I’ve been introduced to Bodyrock?

this song made me cry, really.. its exactly what im going thru right now.
crazy how a song can epitomize a time in your life

Yay!! I was like a little kid when I discovered your workout! It looks AWESOME!!
I love the new exercises… It looks like the story of a surfer who is riding the wave (sliding PU), then falls in the water and has to paddle with his/her legs to keep his head afloat (crunch scissors)
Can’t wait to try it tomorrow!

That’s great to have you back with new workouts. I spent my day yesterday and today refreshing my bodyrock page!

Hey fb buddies:) ha ha ha
You are not going to believe what I done. I was so eager to do your “set fire workout” that I set my Gymboss to 40 rounds of 10s/20s intervals. I got half way through and then questioned myself why aren’t I reaching close to Zuzana’s and Freddie’s reps I am pushing really hard. So I pushed harder and still was at 3 or 4 mountain jump lunges. The penny dropped when I got through 4 rounds of all 6 exercises and my gymboss was still going. So what did I do I set my gymboss for another 6 rounds at 30s intervals to make up all those reps I missed by being 10s short each exercise. What did I discover….I never stop during a workout unless in pain and I don’t cheat:) The song was great for my cooldown:)
My scores are:
1.Mountain jump lunges 3, 3 and a half, 4, 3, 6
2.Sliding push up 3, 4 ,7 ,6, 11
3.Mountain jump lunges 3, 4, 4, 3, 5
4.Crunch scissors 11, 9, 9, 9, 16
5.Mountain jump lunges 3, 4, 4, 3, 5
6.Reverse push up and knee tuck 6, 9, 8, 10, 14
COOLDOWN WITH ADELE!!!
Thankyou so much and Zuzana you made my day special today:) thanks heaps:) XoXo

I like your new shoes!!

I’m looking forward to doing this in the morning. I hope I don’t dream about it all night, I need to get some good rest before tackling it. Glad your guys discovered Adele’s music. Her debut album 19 was so good, that I was worried she could never top it. 21 did not disappoint me, she extended her musical landscape and produced an album that will stand the test of time. One of my favorite from 21 “Rolling in the deep” is in constant rotation in our house.

Wow this look pretty intense! I’ve been doing your older workouts (Hot Viral Sweat and Sexy Jacked Up Workout) for the past 2 days and beat my scores overall!

My thighs and butt are still sore from that One Leg Half Squat Exercise challenge..

Can’t wait to do this tomorrow morning! I HATE waking up early before work but I will try to do morning workouts at least 3 times a week… My new goal. Start slow and get used to waking up early in the mornings around 6:30 am.
Do many of you workout out first thing in am? As warmer weather is on the way i tend to get lazier to workout after work, or look at it as a chore.. instead of enjoying the day after work. So I really want to start working out in AM.
Zuzana and Freddy with i was in Prague to celebrate with you guys!! Fredy have a good time on your birthday!!
Let you know my score in am!

Ha, those pushups!!! I can’t wait to try!
I was watching the workout this morning when getting ready to work, brutallity in its purest form! :D And I was thining: Is it ever gonna end??? cause you kept going and timer kept beeping :D
Will try later today! :)
Yesterday I did Survivor workout at 7pm, and I got this huuuuge boost of energy that I even forgot to go to bed, so I went to bed at 11pm! I was not tired at all (of course, after the workout I was dead, but after streching and shower I felt like a new born person). Still trying to figure out how to do workout earlier, but I think I have to live with it like this :D At least on weekends I can workout mornings :)

Hi Zuzana and Freddy,

Welcome back home (here actually @ Bodyrock.TV not that old and cold physical place Praha)!

Now down to business…okay, clearly you two are not putting your load! If you have new exercises they should be in All Exercises and what are workouts doing in there?

I will seriously try this one soon. I do Sliding Pushups all the time and Diamond and Dive Bomber and….

–Chris

Hi Yasizzle,

Another possible workout title “Fire in your new shoes”. I just couldn’t pass that one up! :-)

–Chris
PS I’ve a bit of a crush on Martina of Dragonette! :-)

OMG! This workout definately is one of the top tough ones! I’ve never done sliding pushups so it took me a while to get used to the movement. Still no dip station, so I just did pushup knee tuck which is just as effective. I love the difficulty of the crunch scissors tho, those are killer! Overall, I give this workout 5 burpees out of 5 for the nauseated feeling it leaves ya in the end LOL! And don’t even get me started on Brutus… Here are my results:

MJL: 7/7/7/5
Slidiing Pushups: 7/5/7/5
MJL: 7/6/5/5
Crunch Scissors: 10/11/10/10
MJL: 6/6/6/5
PushupKneeTuck: 12/10/10/9

I did this workout around 7pm and had amazing “Set Fire” energy til 10pm and insomnia. So, I think I’ll stick to my usual AM workouts from now on. Also, thanks for posting your scores Z & F :)

I’d like to apologise to my neighbours for the amount of raging screams, curses and growls, while doing Mountain Jump Lunges. No need to call reinforcements. All is well now.

1 – Mountain Jump Lunges : 7, 4.5, 4, 4
2 – Sliding Push Ups: 7, 7, 7, 5
3 – Mountain Jump Lunges: 6, 5, 5.5, 4
4 – Crunch Scissors: 14, 13, 13, 11
5 – Mountain Jump Lunges: 6, 4, 5, 5
7 – Reverse Push Up & Knee Tuck: 11, 11, 10, 11

Hah, I’ve lost the ability to count aswell…dear me. >.<

Feddie you are sooooo right. That one kicked my butt.
1 – Mountain Jump Lunges : 5-5-5-5
2 – Sliding Push Ups: 10-10-11-14
3 – Mountain Jump Lunges: 5-6-5-5
4 – Crunch Scissors: 13-10-11-13
5 – Mountain Jump Lunges: 5-5-5-6
7 – Reverse Push Up & Knee Tuck: 10-10-9-12

Loved the new exercises! Thanks for all your dedication Z+F! I can NOT believe the progress my mind, body, and spirit has made thanks to this FREE training, information, inspiration, and support from all bodyrockers. I mean, think about it, if Z was a trainer at a gym I KNOW I would want her to be my trainer and I would pay top dollar for her to whip me into shape! I’m so appreciative of your efforts! AND we get invited to birthday parties too? Come on..these guys rule!

Today’s scores:

MJL:7 7 7 8
Sliding push up: 8 7 7 7
MJL: 7 7 7 7
crunch scissors: 14 12 14 13
MJL: 7 8 7 7
Reverse push up/knee tuck: 11 11 11 11

1. Mountain Jump Lunges 6-5-4 1/2-4

2.Sliding Push Ups (modified version-on knees) 5-7-7-78

3. Mountain Jump Lunges 6-6-6-6

4. Crunch Scissors 12-12-12-12

5. Mountain Jump Lunges 6-5-5-5

6. Reverse Push Up & Knee Tuck 8-9-8-10

Can’t believe I couldn’t do sliding push up in proper form! Gotta work on my upper body strength more!
Thank you for this super challenging new workout, Zuzana and Freddy! And have fun hanging out with Prague Bodyrockers on Friday!

I always do my workout in the morning for the same reason..there was one time I did in the evening and I had hard time to go to sleep at night..waaay too much energy!

Hey guys! Soooooo happy to see and hear you made it back safely. Hope you two had a relaxed and productive vacation/business trip. I personally missed watching your daily posts, so you can imagine how thrilled I was to see this up and avaliable for us first thing this morning!
I really enjoyed this workout….time just flew by! And by the end of it I was just as wiped out as you said we would be. I too along with AudraFit would rate this workout 5 burpees outta 5!
Here are my scores:

Mountain jump lunge: 6,7,8,7.5
Sliding pushup: 8,9,910 (no modifications :)
Mountain jump lunge: 7,6,7,7
Crunch scissors:13,12,13,14
Mountain jump lunge: 6,8,8,8
Leg raise toe touch: 9,10,10,11
(waiting for my dip station to arrive in the next few days…can’t wait – decided in a milla second to do this as all I had was 10 sec’s to write down my reps and decide on an alternate exercise…)

P.S…..the song by Adele…WOWSERS!!! Luved, luved, luved it!! A star forshow!
Welcome home guys, with luv from Ontario

Morning from SF!! :)
My scores:
1> 6,4,4,5
2> 5,6,5,7
3> 5,4,5,6
4>19,15,15,17
5> 6, 6.5, 1, 4
6> 5,5,4,6

Was a great workout!! Those side push ups were interesting- feeling good ready for my work day.

Ciao

thank you for your workouts

I LOVED THIS VIDEO, THANK U SO MUCH!
MY SCORES:
5,5,5,5
8,10,10,11
7,5,5,3
12,13,12,11
6,5,5,5
13,12,12,12

I did the Halo of sweat workout! I love Adele! I have some great news….last week I was able to do my very first one leg squat without help! I have been doing assited ones and I tried them without and I was able to do one on each leg!

Part 1

Sumo Jump Knee Up: 13, 14, 11

Sumo Pulse Calve Raise: 14, 14, 15

Part 2

Reptile on the Run: 26, 17, 16

Reptile Push Up: 8, 4, 4

Part 3

Knee Hugs: 13, 12, 12

Ab Burn Out: 33, 26, 37

starting to really get my feelings hurt that my comments & results don’t get posted. :(

I can’t wait to do this workout. I am excited and scared all at the same time.

ps. Hands down Adele is the best! Though I have to say that I enjoy 19 (her first album) a lot more than 21. Give it a listen… and prepare to be blown away.

Guys, if I don’t have a dipstation what do u recommend to do?

I love the workout, can’t wait to do it tonight and I love this song too! Thanks!

Great wrkout, very challenging!
1. 4,6.5,5,4.5 mountain lunge jumps
2. 6,7,7,5 Sliding p/ups
3. 5,6.5,6,5 mountain lunge jumps
4. 10,10,10,9 crunch scissors
5. 4,6.5,5,5.6 mountain lunge jumps
6. 11,8,9,7 reverse p/ups

Thank you ZuZaNa and FreDdiE for this wonderful torture………………pure masochism ;)!!!

intense!
my score:
1= 4,3,4,4
2= 6,10 on knees,9 on knees, 10 on knees
3= 5,4,5,5
4= 10, 30 beginner, 40 beginner, 30 beginner
5. 5,4,5,4
6. 5, 10 no knee tuck, 9 no knee tuck, 6 no knee tuck

i tried doing reverse push up with knee tuck at first, but since i’m using a broom and two chairs it was little unstable so i just did regular reverse push up.

:)

Great workout!!! These dynamic sets are really crucial to me kicking Brute.

1. 4/4/5.5/5.5
2. (modified) 6/7/7/7
3. 5/5/5/5
4. 14/12/12/13
5. 5/5/5/5
6. 8/8/8/9

Hi guys,

I wanted to let you know that I’ve started incorporating Bodyrock exercises into the Dance Conditioning Class that I teach at the University here. Monday was the first class and the girls were drained! I did the Bodyweight Exercise Challenge for 10 min. They all started out so quickly because we were counting reps…and when I announced they had 7 MINUTES left still, they thought I must be kidding! I ended up only making them go 8 min instead of 10, it was enough to start out. A nice tough way to start the class :) Thank you so much for the resources.

I did this one this morning very early! I guess I was pretty excited to get to the new workout :) Thank you for this one.

Like some others, I been hitting up the older ones lately. I did the 5 part cardio yesterday. I had never done it before, and it was pretty intense!

My scores today:
1. 5,6,4,5
2. 10,11,7,8
3. 5,5,5,6
4. 6,6,6,6
5. 4,4,5,5
6. 6,6,7,7

Rockin it,

Alison

Hi – we just got really behind from traveling – please don’t be upset :)

Welcome back! I wasn’t able to count the Lunges but I recorded the reps of other exercises. I took me a round or two before I found out how to do the form properly (I’m not sure about the Push ups however) so this is my score for today:
2. Sliding Push Up: 8 – 9 – 10 – 10
3. Crunch Scissors: 8 – 11 – 14 – 13
4. Reverse Push Up & Knee Tuck: 12 – 12 – 12 – 14
+ 20 minuter recovery easy pace run after yesterday’s 90 mins long run. I must say that my butt still hurts after Sunday’s One Leg Half Squat Challenge, and now hurts more after these lunges, but at least it means I worked it well:)

Are we going to do a workout in Harley’s Bar?^_^ Or at least a little challenge? Or maybe just a few Burpees to say hello?:)

Zuzana got the Nike Tailwinds! Love them, so comfortable! Next time y’all in the U.S., make it the East Coast!

Wow, that’s quite funny, I just heard about this Adele chick the first time on Saturday as well. …her music is not really my cup of tea though, I’m afraid.
I’m glad you’re back, guys. It was fun to retry old workouts (like Jos did – I also beat my personal bests during the last 2 days), but nothing feels like seeing new entries on the blog almost real time, it’s like you’re just next door :-).
Anyway, today’s killer workout has been survived, before I do some moderate skipping for 20 minutes, let me present my scores:
1. Mountain Jump Lunges: 6,7,6,6
2. Sliding Push Ups: 7,7,7,7
3. Mountain Jump Lunges: 6,6,6,6
4. Crunch Scissors: 12,11,11,12
5. Mountain Jump Lunges: 6,6,6,7
6. Reverse Push Up & Knee Tuck 13,14,12,14

Try the beginner modification :)

My butt is still hurting from that also and I have my first 5k of the year on Sunday so hopefully it is recovered by then :) Great job on a 90 minute run btw

Yay Amy! I’m still doing them in the doorway, but getting there!

Welcome back Zuzana and Freddie! We missed you but had fun with some older workouts. I did Quantum of Sweat, Crazy Home Bootcamp and the Try This At Home workouts. This new one was intense! I did the sliding push ups on my knees and still didn’t do them quite right…
Mtn Jump Lunge 5, 6, 5, 5
sliding p/u kind of 7, 7, 7, 7
mt jump lunge 5, 5, 6, 5
crunch scissors 8, 7, 8, 8
mtn jump lunge 5, 5, 5, 6
rev p/u knee tuck 10, 10, 10, 9

I did that 5 part cardio yesterday too! My butt is sore…not sure why tho?!?…lol

This was a tough workout! For me once I hit the halfway point I KNOW I can finish it and tend to push even harder.
1. 8, 7,8,7
2. 8,9,9,8
3. 7,8,8,8
4. 12, 13, 15, 15
5. 7,8,8,8
6. 14,15,15,16
The Adele song was pretty cool I am going to head over to iTunes to check out more of her music.
So happy for the new workout and that you made it back to Prague safely. it is a beautiful day here in Montana, finally, and I can’t wait to head out for my run as soon as my Aunt comes back from town so she can watch my little darlings while I run. Soo excited for my first 5k of the year this weekend to see how bodyrock workouts have helped over the long long long winter we have been having. Looking forward to the next workout :)

Good to have you back!
A 45 minute warm up jog with my dogs up the hill and back.
1. 5-7-6-7
2. 13-16-18-18 injured shoulder would only allow this from my knees
3. 6-6-7-7
4. 21-20-21-22
5. 6-7-6-7
6. 15-20-19-21
This was a good one for hitting everything, including the lungs! :) Thank you!!! Felt great to be back in the groove!

I loved this workout! So creative. I really enjoyed it.
The sliding PU are harder than it seems, and you have to really extend your arms!… Let`s be honest, Zuzi you always make the exercises look easy when you do them!
Anyways, it looks like the male bodyrockers team was pretty good with the sliding PU… and unfortunately, I can`t really say that my score will help the female bodyrockers team to beat them ;)
Anyways, here is my score (I am not really proud of myself and know I could have done much better so I may do this workout again soon and I know I will outperform my PB… also because I will be more familiar with the new exercises)
1- 8/8/8/8
2- 7/7/7/7
3- 8/8/8/8
4- 10/10/10/10
5- 8/8/8/8
6- 10/14/14/18

Great one. Love your creativity!

Welcome home Zuzi and Freddy!

It is so good to get back into the routine with you guys. I missed you! I also cant wait to hear more about your trip! So… I have exciting news!! This workout finished off my first Bodyrock book!!! The whole thing is full of workouts I have completed with my scores and PBs!! I can’t believe that Im starting a new one tomorrow!! I have completed roughly 190 workouts with you! :) I loved todays workout, especially with the new exercises. The crunch scissors takes the ab burn to a whole new level and the sliding push ups are just intense!! I feel so gooood. Here are my scores for today:
1) Mountain Jump Lunges: 6/6/5.5/5.5
2) Sliding Push Ups: 7/8/8/8
3) Mountain Jump Lunges: 6/5.5/4/5.5
4) Crunch Scissors: 16/16/17/17
5) Mountain Jump Lunges: 6/5.5/6/6
6) Reverse Push Up & Knee Tuck: 11/10/12/10

Oh, and my dip station finally arrived after waiting two months!! So happy that I could use it for todays workout!

This warm up sounds amazing! Especially in Hawaii!!

This was so hard for me!! But I finished! I was about to give up but I didn’t! I feel so happy!!

MY scores:
1. 4,4,4,4
2. 10,8,10,10 (beginner mod)
3. 4,3,4,4
4. 10,9,8,10
5. 3,3,2,3
6. 7,7,8,9 (regular push ups, don’t have my dip station yet!)

sliding push up too hard for me any variation on this one?? anyway I tried it but I don’t think I did in proper form

Poor zuzzy she still has sheet marks on her leg. We know you’re making a great effort to post new workouts even though you’re jet lagging. Thankyou! Hope your jet lag is done soon and you can feel rested.

TOTALY FIRE workout!!

Happy birthday, Freddy! :)

I’m so excited I will be in Prague for Freddy’s birthday! I’ve been a huge fan for over a year. I assume we need to make reservations through the bar’s website? Sounds like fun!

I just started BodyRocking and I don’t have a dip station yet. Does anyone use an alternative or have any suggestions for one?

I’d like my dad do it for me too but…i have no enough space for this in my room(i have bike now so don’t have more space for sth more). I think about universal pull up bar which i could mount down of doorway in my room for do this exercises. (i hope you know what i mean- mam na myśli drążek rozporowy, który mogłabym zamocować na dole futryny drzwi do ćwiczeń. :))

Pozdrowienia z Polasi also! :)

I did it! Well, I did one set (I did one full set!!!) then I walked On my treadmill for 15 min at incline 2 then another set! I did the mountain climbers wrong – I did 4 lunges then 4 mountain climbers (I love those!)…when I was done I could barely walk up the stairs! I stretched and then laid on the floor with my feet on a stair! I feel sexy and wonderful and powerful and strong! AWESOME workout!

I’m glad to have you back.
Boy, that was quite some workout. My scissors ended up beeing bicycle paddeling. :) But I did the push Ups as good as I could the Zuzanas Way – not beginners. :)
Here are my scores:
1) 6/ 5/ 5/ 5
2) 5/ 4/ 4/ 5
3) 7/ 6/ 4/ 5
4) 13/ 12/ 12/ 13
5) 5/ 5/ 4/ 4
6) 11/ 12/ 11/ 11 (Have to use a couple of trestles – the Ultimate Body Press hasn’t come yet)

See you tomorrow. :))

0

I did this workout in the gym and got some funny looks with the sliding pushups. They are much harder than they appear, the crunch scissors are absolutely killer!
1 mile warm up on treadmill
Mountain jump lunge-4,5,4,5
sliding pushup-7,8,6,7
mountain jump lunge-5,6,4,5
crunch scissors-10,11,10,12

Mountain jump lunge-5,4,4,5
Reverse pushup/knee tuck-7,8,7,8

I did this workout in the gym and got some funny looks with the sliding pushups. They are much harder than they appear, the crunch scissors are absolutely killer!
1 mile warm up on treadmill
Mountain jump lunge-4,5,4,5
sliding pushup-7,8,6,7
mountain jump lunge-5,6,4,5
crunch scissors-10,11,10,12

Mountain jump lunge-5,4,4,5
Reverse pushup/knee tuck-7,8,7,8

congratulations on finishing your “bodyrock diary”-that’s a lot of workouts! I didn’t fill one up, just started a new one in 2011.

congratulations on finishing your “bodyrock diary”-that’s a lot of workouts! I didn’t fill one up, just started a new one in 2011.

There is a beginner modification in the video :)

There is a beginner modification in the video :)

DONE!
1. 7-6-6-5
2. 5-8-10-10
3. 7-6-7-6
4. 15-16-16-20
5. 7-6-7-7
6. 11-12-13-14

I loved slide push up and crunch scissors, a lot of fun, but lunges killed my legs!!!!! :)

I LOVE Adele!!! This CD is in CONSTANT rotation right now.

it definitely felt like i set my body on fire today. fantastic workout!! :)

1 – Mountain Jump Lunges : 7/6/5/5
2 – Sliding Push Ups: 12/9/8/9
3 – Mountain Jump Lunges:7/5/5/5
4 – Crunch Scissors: 11/10/9/9
5 – Mountain Jump Lunges:7/6/5/5
7 – Reverse Push Up & Knee Tuck: 12/8/9/10

ouch.

Janet, your scores are always awesome!

Checking out the routine before bed is not a good thing for me. I did dream about the sliding push up, I think dreaming about it actually helped me. I found it the second easy in the routine.

1. 7-5-4-5
2. 8-7-8-7–>so much fun
3. 6-5-5-4
4. 10-9-7-10–>it’s hard to scissor legs and crunch too
5. 6-5-6-5
6. 12-12-10-12

Mountain climber lunges are torturous.

Just did it!! My scores:
1)5-5-5-5
2)10-10-10-10
3)5-5-5-5
4)12-12-12-12
5)5-5-5-5
6)12-12-12-12
I´m without exercise for a month and I think it was quite good, I´m still taking vitamins to recover and I´m planning to back slowly…
Loved the workout!! Thanks Zuzy and Freddy!!
=D

Thanks Manda. I am going to try your method tomorrow morning :) I usually put my alarm super early, turn it off then go back to sleep (thinking maybe half hour more) BUT i always tend to either oversleep or cant get up.

Buy two Beth :D

Didn’t do yesterday! Came home from work at 5pm and was doing another work at home till 8pm :( Then spend like a billion hours on computer, chatting via ICQ with my fellow czech bodyrocker Jirka_CZE! :D I think I found my mental twin, lol :D
Sooo this workout is gonna be my workout for TODAY :)

I love Nike shoes too! I have 2 pairs and plan to buy another ones. I would love to buy a custom made pair :D

Wow, looking at your score, I see myself doing like TWO of these sliding pushups max :D

I am happy to see you are back with us again, I was thinking about you a lot :) I think your score is great! :) I am sure you will be back on track very soon, my first workout after recovery was pretty brutal, but at the third one I started to feel like I’ve never been ill :) Good to be back! :)

Wow, Yashi, so many pushups, how do you guys do that??? :D

More hot than amazing. There is no shade up in the old cane fields. I always love a nice warm up and it stokes my dogs to chase birds and tear around off-leash. Bodyrockin Dogs!

Thank you. I wish I could’ve done the sliding push ups the hard way instead of from my knees…soon I hope. Certain movements just don’t work at the moment. Shoulders are so slow to heal fully.

This is very depressing news! If it were me I would maintain and rebuild strength using “slow Burn Techniques” for your legs and even whole body (there is a book on this and youtube videos) It is really simple. It is the safest possible way to recover from an injury. I find it is a great complement to Zuzana’s workouts and takes 1-2 hours/week for full body depending on how fast you get through the sets. I am rebuilding my injured shoulder this way (shortly after rebuilding my other shoulder successfully). I swear by it. And no, I did not injure myself doing Z’s workouts or slow burn. It was a really bad surf wipeout. It will maintain the powerful fast twitch muscle fibres. Other than that you could do bike intervals (really need a stationary bike for this)…

I missed you too!! When you got better?
It´s very good to come back with the exercises!!
I´m starting slowly because my fitness level (I´m feeling – maybe it´s just in my head) is a litlle bit decreased…
But I´ll never give up!
And I´m happy to see you´re better!!

I had my first post-illness workout on Saturday 5th :) and strenght decreased a LOT :D
But I already know it is not hard to gain it again, so I expect to be back in my old form soon :) Taking in easy to prevent injury or overtraining :D did challenge AND workout the first day, and felt it was too much after 2 weeks of doing nothing :D

Thanks, I’m training for my second half-marathon, 3 long runs left. Congratulations for taking up distance running, the race events are the most memorable moments of runner’s life, even though you can never beat those crazy Africans:) Once I read in Women’s Running magazine that if you’re able to run for 30 minutes, you are ready for your first 5K and I agree with that. Only remember to eat well the day before the race – some nice complex carbs, and light but energizing breakfast (something you are used to) on the race day and you’re ready to go! Enjoy!

I have no idea.lol My arms got so strong in the past few months…i couldn’t believe i did that many pushups myself. it’s probably cuz i’ve been incorporating some weightlifting to my workouts. :)

I got so weak over past 2 weeks :D Wish me luck, I am going to do this one today after work :D (in about 2 hours from now) :D

you can do a pushup with a knee tuck. Its where you bring your knee towards your chest after you finish the push up! :)

Good luck!!!
Word of advice: practice the sliding push before you start your workout to get a feel for it. :)

I tried one today in the kitchen at work, I was showing my workmate what I am gonna do today :D, she is doing belly dancing and we are discussing each others stuff sometimes :D I did one and it is so haaaard :D But I am still gonna try proper form of these all the way through the workout :)

hi there,

I love Adele, so strong voice….
Well, yesterday I have cut my long long loooong hair, and now it is very very short, and I love it, and today I had my first workout with short hair and it was so much easier not having all that hair flying around…

I am still with you, and still working and going around and don’t have the time to check on the comments, but I find the time for the workouts, and..that counts???

kisses to you all from brand new me…:)

I’m glad you’re both feeling better, being sidelined is no fun. Flavia your pictures are spectacular by the way, but I never know what to reply with because my Portuguese, is well, non-existent!

Exactly! Stay strong and keep your head in the game, it’ll be easier when you can start up again. I also think 8 months is way too long, pester them and be annoying, get them to push the date up. Good luck!

I am about to pass out… My hands are shaking like crazy… Trying to write without typos :D
My legs are on FIRE, my abs as well… I am pouring sweat from every pore on my body, yuck :D Never felt like this before :D

1) Mountain Lunges: 6-4-4-4
2) Slide Pushup (beginner): 10-8-8-9
3) Mountain Lunges: 5-4-5-5
4) Crunch Scissors: 9-8-7-8
5) Mountain Lunges: 6-4-5,5-4
6) Reverse Pushup with Knee Tuck: 9-9-7-8

Deeeeead!!! Mountain Jump Lunges are so hard! It is definitely more about mental strenght in this workout :D I had to do Sliding pushups from knees, because in proper form I was not able to do one proper, I could only go halfway down, but only once, lol :D Maybe I just didn’t get this one right, can you please please pleeeease do a more detailed description video on this one? Cause it is really hard and really good one, I wanna learn to do it, but maybe I am just missing the right form :)
My mum is just doing Pretty Fly challenge downstairs in her apartment, I will post her score too once she is done :D Bringing my mumsie to Bodyrock family :D
I am so sorry I cannot come to Prague this week :( I wish I knew about the meeting a week prior, so I can cancel my plans for this week, but unfortunately I can’t now :((( NEXT TIME, I promise! I wanna meet you guys :)

yes THANK YOU for making me be NOT the only one who is counting challenged!

Sooo jealous :D I can’t get over it :D Maybe I will ask my boss to move work from 7am to 8am so I can get a hour in the morning to do workout :D

MJL-6, 5, 3, 3
Sliding Pushup-7,6,10,8
MJL-7,4,4,3
Crunch scissors- 14,15,15,17
MJL- 5,4,3,5
Reverse pushup knee tuck- 11,13,12,12

A personal shout out to F&Z for making my morning sickness worse with this workout. Thanks. Thanks a lot! ;) *hugs*

I find that yelling my numbers out loud is the best way to keep track until the end of a set when I can write them down. Inside my head, there is too much going on; counting, Brutus, Zuzana is in there a bit, and me saying “keep going!” so I just yell out loud, it also helps my focus, so I am not thinking about how much my legs hurt!

You are so right. I also do that and half an hour later I feel soo tired and exhausted. Ill give it a go tomorrow. Thanks a lot for your comment. Bodyrocking friends have an answer for everything

Finally finished the workout and I honestly thought I wasn’t going make it in the end and when it was finally over I thought I was gonna pass out! Needless to say I was even getting concerned looks by my cat like I was some kind of crazy howler monkey.

1. 6-7-5-5
2. 5-6-6-7
3. 4-6-6,5-6
4. 5-6-5-6 ->was it just me or was it crazy hard to keep good balance? I know I could do more :-(
5. 7-6-6-7
6. 9-8-10-12

AWESOME!

:D I didn’t mean to offend you, it was just too funny to imagine you going to the store and buy one shoe :D :D :D

I know I’m a day late here – but here’s a link to another Adele song I just love…
http://www.youtube.com/watch?v=uGwH-x4VoH8

Awesome workout, got it done thismorning. the sliding pushups were really hard!! and so were the scissors crunches!!! not because my abs hurt, but because i couldnt control my legs, the would keep stopping when i crunched up! i could not coordinate it, but i did my best!
1 – Mountain Jump Lunges : 4,5,5,4
2 – Sliding Push Ups: 7,8,7,8
3 – Mountain Jump Lunges: 5,5,5,5
4 – Crunch Scissors: `3, ?, 15,17
5 – Mountain Jump Lunges: 5,4 , 5, 5
7 – Reverse Push Up & Knee Tuck: 5,6,6,7 ( i did chinups with one leg raised to my chest )

I was trying P90X before too, the program itself was not bad, but for some reason I didn’t feel “conected” with the program…
I am happy about your progress! :))

Just did this one in the morning.And I cursed all the way through those jump lunges+mountain climbers haha. Sliding push ups are fun to do yet pretty torture :D Absolutely love this workout :)
Mountain jump lunge : 7,6,5,6
Sliding push ups : 7,7,7,8
Mountain jump lunge : 7,6,5,5
Crunch scissors : 13,12,10,11
Mountain jump lunge : 7,6,6,6
Reverse push up&knee tuck : 14,13,12,11

Then I practiced on different kind of pull ups/chin ups that I saw from my hubby’s P90X workout book. My arms are now like overcooked spaghetti! :) Thank you guys…see you tomorrow!!

I did this on Friday and hadn’t gotten round to posting my scores yet. I found this workout technically very difficult! I tried my best with the sliding push up but couldn’t get the extended arm quite straight. I did what I could though and stayed on my toes the whole time. I do reverse pushups under my kitchen table so there wasn’t enough room to do the knee raise unfortunately. Instead, I just extended one leg straight out and alternated legs for each rep. The crunch scissors were really hard to do as well! It was hard to keep my legs straight and control the movement! I still crunched up and down but used my hands for support on the side of my body a little bit here and there when I got wobbly. Oh and I have no idea how you all managed to do so man Mountain Jump Lunges – I just couldn’t get over 4!
Here are my scores:
Mountain jump lunge: 4,5,4,4
Sliding push ups : 8,8,8,7
Mountain jump lunge : 4,4,4,3.5
Crunch scissors : 13,14,15,16
Mountain jump lunge : 4, 4.5, 4, 4.5
Reverse push up w alternating leg extensions : 12, 11, 10, 10

I can still feel this workout today! Am catching up on the Only Girl in the World Workout later… I’m scared of those sandbag swings!

Hope you had a good time celebrating last night, Zuzie and Freddy and all the lucky Bodyrockers who were able to go. I am curious whether you will be doing a workout later or not ;) Maybe you should just give yourself a day off! Haha

All the best :D

Hi everyone, Zuzana, Freddy and all the bodyrockers :) Im fairly new to this, and I just wanted to say thanks so much for the beginner modifications, Its great to be able to join in with all you guys and get fitter! I hope someday soon ill be able to do the full exercises, but thanks for now for helping me get started and for being so motivating every day! :)

This one was great. Was really sweaty by the end of it. i have now been doing bodyrock for a week

1- Mountain Jump Lunges: 5,5,5,5
2-Sliding push up: 9,7,9,9
3-Mountain Jump Lunges: 6,5,5,5
4- Crunch Scissors: 18, 18, 19,16
5-Mountain Jump Lunges: 6,5,5,5
6- Push Up: 20,20,20,20
Sorry the last exercise was standard push ups not reverse. Couldn;t figure out how i could do them

This was a killer!!!
1. 7 7 7 7
2. 12 12 10 10
3. 7 7 6 6
4. 9 11 10 9
5. 7 7 5 6
6. 5 10 13 10

Mountain lunge jumps: 4,4,5,3
Slide push ups (on knees) 6,8,9,8
Mountain lunge jumps:4,5,4,4
Crunches:?,10,13,13
Mountain Lunge Jumps:5,4,4,3
Reverse push-ups w/ kicks (did on floor w/out dip bar) 15,16,16,14

I did this one for the first time today, my scores were:

1 – Mountain Jump Lunges : 6, 5, 6, 6
2 – Sliding Push Ups: 10, 8, 9, 8
3 – Mountain Jump Lunges: 6, 6, 6, 6,
4 – Crunch Scissors: 9, 10, 8, 8
5 – Mountain Jump Lunges: 6, 6, 6, 6
7 – Reverse Push Up & Knee Tuck: 10, 10, 10, 10
Loving the sweat though :p

I did this one for the 2nd time. Awesome one!
My score
MC/JL: 8 for every round
Slide PU: 6 for all
Crunch scissors: 8 for all
Reverse PU (I replaced them by commando PU & knee tuck without the roll over): 10 for all

Great one! Every exercise was a killer!

I did this one for the first time. Here’s my scores: 

1 – Mountain Jump Lunges : 6-7-6-5 
2 – Sliding Push Ups (by knees): 10-10-9-9 
3 – Mountain Jump Lunges: 7-6-5-5½ 
4 – Crunch Scissors: 14-14-13-13 
5 – Mountain Jump Lunges: 6-6-6-5 
6 – Commando Push Up & Knee Tuck: 8-8-8-8 

I pushed my everything. Love this one! :)

Hello! Did this “body breaker” :) workout today!
Here’s my score:
5,7,6,6
9,10,11,11 (did the beginiers variation)
7,6,6,7
9,8,9,7
7,7,6,6
9,7,5,8
Great, great workout!!!!!!!!!!

I just revisited this workout today.  I did ithis originally on March 8, 2011 and my scores were good…for the time.  I”m proud to post my new scores next to my old ones :) :) :)
Mt Jump Lunge: 7, 8, 5, 4  (**Old Scores: 4, 5, 5, 4**)

Sliding Pushup: 9, 6, 6, 10  (**Old Scores: 11, 12, 8, 6 … I did thee from my knees)

Mt Jump Lunge: 6, 5, 6, 6 (**Old Scores; 3, 4, 3, 3**)

Crunch Scissors: 8, 6, 8, 6  (**Old Scores:  8, 6, 4, 5)

Mt Jump Lunges: 6, 6, 6, 7 (**I did this wrong the first time around, so I have no more old scores to post)

Reverse Pushup & Knee Tuck:  11, 8, 6, 6  (**I didn’t have a dip station the first time around, so I completely skipped this exercise.  **)

This was hard :)
here are my scores
mountain jump lunge 5 7 7 7
sliding pushups 8 9 9 10
mountain jump lunge 6 7 6 7
crunch scissors 13 15 17 19
mountain jump lunge 7 7 7 7
reverse pushup knee tuck 13 13 13 14
WOW I feel Amazing!! thank you Zuzana and Freddy :)

I redid it today & my score is :
1/ mountain jump lunge :10.8.10.10
2/ Sliding PU : 10.11.10.12
3/ mountain jump lunge : 9.9.10.9
4/ Crunch scissors : 19.21.22.24
5/ mountain jump lunge : 10.10.10.10
6/ Reverse Pu knee tuck : 14.17.17.19

I beat my old score !!

And after this one I made Run the world Wo

My oh my, this was really very challenging. Brutus was screaming into my ear during those killer mountain jump lunges. But I kicked his butt and told him to shut up :D
1. Mountain jump lunges: 7, 7, 8, 6
2. Sliding push ups: 9, 8, 9, 7
3. Mountain jump lunges: 7, 7, 7, 6
4. Crunch scissors: 12, 13, 13, 11
5. Mountain jump lunges: 7, 7, 7, 6 1/2
6. Reverse push ups: 16, 15, 16, 13 (there’s no way I can do knee tucks under my stairs, so I did just regular reverse push ups)
Drowning in sweat, panting, but soooo energized and happy!

hi guys my score:
-6.6.6.5
-10.11.11.10 beginner way, haha!

-6.6.5.5
-12.12.12.14

-5.6.6.5
-10.10.10.12

whew!!!!
ok:
first time:
mt.jumpers: 8, 8, 7, 7
slide push-ups: 9, 8, 7, 8
mt. jumpers: 8, 8, 7, 7
crunch scissor: 8, 9, 9, 8
mt. jumpers: 7, 7, 6, 6
reverse push-ups with knee tuck: 10, 9, 10, 10

i definitely want to come back to this one, loved it!
thanks!

I trained with my best friend today (she’s visiting for the weekend). She was totally awesome, enduring 3 rounds of this terror. It was fantastic to be pulling each other during the training, I bet, at least, that I wouldn’t have pushed the same way would I not have wanted to prove how tough I am ;-).

My scores are pride worthy (in my book anyway, I totally beat my old PB) too:
MCJL: 8 8 8 8 (6 7 6 6)
Sliding PU: 7 7 9 9 (7 7 7 7)
MCJL: 8 8 8 8 (6 6 6 6)
Crunch scissors: 15 15 15 16 (12 11 11 12)
MCJL: 8 8 8 8 (6 6 6 7)
Rev PU knee tuck: 15 15 16 18 (13 14 12 14)

I trained with my best friend today (she’s visiting for the weekend). She was totally awesome, enduring 3 rounds of this terror. It was fantastic to be pulling each other during the training, I bet, at least, that I wouldn’t have pushed the same way would I not have wanted to prove how tough I am ;-).

My scores are pride worthy (in my book anyway, I totally beat my old PB) too:
MCJL: 8 8 8 8 (6 7 6 6)
Sliding PU: 7 7 9 9 (7 7 7 7)
MCJL: 8 8 8 8 (6 6 6 6)
Crunch scissors: 15 15 15 16 (12 11 11 12)
MCJL: 8 8 8 8 (6 6 6 7)
Rev PU knee tuck: 15 15 16 18 (13 14 12 14)

Like this one. :) This was my second time to do this. 

mt.jumpers: 8,8,8,8 (old: 6-7-6-5)
slide push-ups: 12,12,12,13 (old: 10-10-9-9)
mt. jumpers: 8,9,9,9 (old: 7-6-5-5½)
crunch scissor: 16,16,17,16 (old: 14-14-13-13)
mt. jumpers: 9,8,8,9 (old: 6-6-6-5)
reverse push-ups with knee tuck: 11,11,12,11 (old: 8-8-8-8)

Tough one, but I did it.
Mt. Jumpers: 6, 5.5, 5, 5
Slide pushups:7, 10, 10, 11
Mt Jumpers: 6, 6, 5.5, 5
Crunch Scissors: 11, 10, 8, 7.5
Mt Jumpers: 6, 6, 5.5, 5
Reverse Pushups and knee tuck: 9, 10, 9, 10
I kept falling forward with the scissor crunch and laughing.  Oh well, this is my second workout for the day, however it was the shortest and most painful
Peta

Yeah, I beat my last scores (for almost 1-2 reps/exercise). Here are my scores for todays workout:
1. Mountain jump lunges: 8 6 5 6
2. Sliding push up: 7 7 5 7
3. MJL: 7 6 7 6
4. Crunch Scissors: 10 10 10 9
5. MJL: 7 6 6 6
6. Reverse push up + knee tuck: 12 11 12 14
+ Burpees for Erin, Zuzka and Freddy

nice day, bodyrockers!!

Did this one :)  Wow dripping sweat!!
Mountain Jump lunges 6/6/6/7
sliding pushups (on knees) 10/ 12/ 12/ 12
mountain jump lunges 7/ 7.5/ 7/ 7
scissors 19/ 20/ 22/ 26
mountain jump lunges 7/ 7.5/ 7/ 7.5
Reverse pushup knee tuck 13 /10/ 10/ 13
plus 5 healing burpees for Bodyrocker Erin
300 skipping rope

Hi,guys I did this wonderful workoutand i’m very happy that i beated my old reps, here there are :

Mountain jump lunges-4 6 6 6 (4 4 4 5)
Sliding push up-12 11 13 14   (6 9 11 12)
MJL-5 5 6 6    (4 4 4 5)
Crunch scissors-12 14 14 15 (10 10 12 12)
MJL-5 5 6 6  (4 4 4 4)
Reverse push up & knee tuck-13 13 13 15   (9 10 10 10)

+ burpee for Erin

Thanks a lot,guys:)
Good night to everyone!

Just finished! My scores:
Mountain jump lunges 5/4/5/4 (6/5/3/5)
Sliding push up 7/8/7/9 -regular (7/8/12/10 – form knees)
MJL 6/4/4/5  (5/5/4/4)
Crunch scissors 9/12/11/10 (8/10/10/11)
MJL 6/4/4/4  (5/5/4/5)
Reverse push up & knee tuck 14/12/13/16 (18/20/16/22 – I did dancing crab that time:))

and a burpee for Erin! :-)

I’m just recovering from a two week long flu and it’s still so hard – but I’ll regain my strength I know!!!

So after the Sexy Supremacy workout I had to refuel with my protein drink, glutamine and half a banana.  Saw this one and decided to give it a go and to my surprise I made improvement since I did this in March =)

MJL:  8/8/7/7 (7/7/7/5)
SlidingPushup:  12/11/10/8 (7/5/7/5)
MJL:  9/8/7/7 (7/6/5/5)
CrunchScissor:  16/14/12/8 OUCH!  (11/10/10/10)
MJL:  8/8/8/7 (6/6/6/5)
RevPushup/Tuck:  16/15/15/12 (12/10/10/9)
+healing burpees for Erin!

Now if you’ll excuse me I’m going to go curl up in fetal position lol. 

Hello everyone! This workout really set me on fire!!!!!
I absolutely loved it..

I’ve been bodyrocking for close to a month :)…
and this was my score:
Mountain Jump Lunge: 7/7/7/7
Sliding Pushup (On my knees): 12/11/9/7 
Mountain Jump Lunge: 7/6/7/7
Crunch Scissors: 13/12/13/10
Mountain Jump Lunge: 7/7/7/7
Reverse Pushup high knee: 6/10/9/9

Thank you guys!!! this workout just gave me the power to start a great new day :D 

Good God!  Maybe it’s bc I didn’t get enough sleep last nite, but this workout nearly killed me.  lol.

Mtn. Jump Lunge:4/3.5/5/5.5
Sliding Push Up: 6/6/5/7
Mtn. Jump Lunge: 5/5/3.5/3
Crunch Scissors: 9/10/11/10
Mtn. Jump Lunge: 6/4.5/6/6
Reverse Push Up+Knee Tuck: 8/7.5/7/8

Back to work…

Wooooeeeeeeyyy!! I think I just got my sweat on!! My scores:

1) 7,6,6,6
2) 9,10,11,9
3) 6,6.5,5.5,6
4) 14,14,14,12….these were sooooOOO tough!
5) 7,6,6,4
6) 9,10,14,14

This was a great workout to start me off….now onto Burpee Fusion…

1/ MJL 7-6.5-7-6   old 6-6-6-5
2/ SPU 8-7-8-8 with proper form this time, all the way down   old 10-12-11.5-12 half way down
3/ MJL 6.5-7-6-6.25   old 6-6-5-5
4/ CS 12-13-12-12   old 13-12-10-10
5/ MJL 7-6-6.25-5.5   old 6-5.5-4-4
6/ RPUKT 15-13-15-14  old 12-11-12-10
plus did 12 minute 10/20 skip alternating regular and high knee

never be intimidated Tiffany…the important thing is that you are doing something….any score is better than no score….I think everyone on bodyrock would agree that a protein drink is a good idea after your workout….  throw a banana in it too, helps prevent muscle cramps…and makes it taste good  :-)

Great workout and song. While it might not be a good match for this workout, I like it for the Do It Do It workout which is more endurance because you’re just switching back and forth between the 2 exercises