Yay, can’t wait to do this tomorrow. I love when you guys have new exercises :)

Hey guys, You took your sweet time uploading this:) I just realized you made us work harder for Frederick’s piss up session at Harley’s bar for his birthday. I thought this was going to be easy until I scrolled down and saw your lovely 3 part sessions with a 50 second interval period. I am finished I am resting my heart rate before my cool down. These are my scores;
Part 1 and Part 3.
1. Lunge chop 18,18,16,16
2. Side jump and Santana push up 7,8,7,8
3. Round trip and jump Squat 10,12,11,12
Part 2. 4 min high intensity interval skipping – knee highs
8 rounds of 20 second intervals 50,47,44,35,47,44,45,48
All I have to do now is stretch then enjoy my cold shower:)
Love what you do, have a great night socializing with the lucky, wonderful, fit, stunning bodyrockers that turn up to celebrate with you:) XoXo

Happy Birthday Freddy!! Enjoy your day and I hope you two will have a great evening. Big hugs to Miss Califonia and Charlie. Xx

Happy b-day Freddy!! :) My b-day is next friday, yay! :) Hope I will have a brutal workout for my b-day too :D Gonna do this tomorrow, yesterday’s challenge is still waiting for me :)

This is my second workout for today, the Prague get together motivates me a lot:) So I just finished this with score:
Part 1 & Part 3:
1. Lunge Chop: 8 – 8 & 10 – 9
2. Side Jump & Santana Push Up: 8 – 8 & 9 – 9
3. Round trip & Jump Squat: 8 – 9 1/2 & 10 – 10
The Tabata High Knees were crazy:) It’s really nice how one during that realizes that other exercises (round 3) can be faster as well. I honestly say I put everything into this workout.

My morning workout was something I came up with yesterday, it’s a time challenge circuit which is repeated 3 times:
1. Sandbag squat – 20 reps
2. High Knees (rope) – 100 reps
3. Reverse Push Up – 20 reps
4. High Knees – 100 reps
5. Core Split – 20 reps
6. High Knees – 100 reps
My time for this was 19:41 but I believe it’s not that difficult to beat it, I’m going to beat it myself when doing it again next time:)
So that makes something between 1300 and 1350 High Knees for me today which is satisfiing:)

Thanks for a great workout and see you guys at Harley’s, hopefully it’s not going to be too crowded so that I can find you.

Today’s sandbag exercises could not have been done by any of the weights I normally use, so I decided to follow Katie’s creative idea and build my own equipment. I spent the whole morning gathering food stuffs from the cupboards (1kg brown rice, 500g red split lentils and 500g broth mix) and then going to the local Co-op for more rice. There were only 3 of the 1kg packages left in this tiny store, so I took them all and bought 3 kilos of cheap white sugar: that’s now the content of my ultimate grocery-bag. :-)

Then I stuffed everything into a sturdy orange shopping sack, duct taped it around a million times and fitted two neat handles that I made out of 2 30x30cm rolled up scrap bubble wraps. The creation survived the workout and the handles were actually rather comfortable, so I’m quite proud of myself. I think my scores are not bad either (at least I know that I worked extremely hard, spitting my lungs out and sweating a pool by the end of the routine – I wish I could compare my results to Z&F’s though).

1. Lunge chops: 14, 12, 13, 11
2. Side Santanas: 7, 8, 7, 8
3. Round trip jumps: 10, 10, 10, 10

My roped high knees were: 50, 53, 51, 49, 50, 51, 50, 53 followed by sudden death and miraculous resurrection before the last part of the workout. I loved it.

Dear Freddy, happy birthday to you, dude, have a great time tonight with your lovely wife and a barful of cheerful bodyrockers… oh my, what a spectacle that will be, that place packed with beautifully sculpted gorgeous people… Take pictures for us please, would you?

I had to do the modified versions for the lunge chop and round trip/jump squat cause I might sprain my upper left back shoulder when practicing the moves :( ..prolly b/c my 15lbs backpack was a bit too bulky to swing around…I should’ve used a dumbbell instead.

Anyway my scores:
Lunge Chop (modified without the swing)- used 15lbs backpack
P1: 20-18 // P3: 23-21

Side Jump and Santana Push Up
P1: 6-6 // P3: 6.5-6

Round Trip & Jump Squat (modified without the swing)
P1: 13-13 // P3: 14-15

I didn’t count my interval skips – too lazy :P but I knew I pushed myself hard and still need to get faster with it.

And of course, you’re THE ONLY TRAINER for me, Zuzana! Ever since I’m following your workout, I’ve progressed a lot, all thanks to your tips and workouts!

Happy Birthday to Freddy! Have fun tonight with your lovely wife and other Bodyrockers at the bar! Don’t drink too much cause the next day would be another brutal workout :D

HAPPY BIRTHDAY FREDDY!! May you have the best birthday eva! Wish I was there to meet you both, however if you’re ever back in Ontario, I’d luv to hang out with you both! Have a cocktail on me to celebrate!

Can I also mention that my heart goes out to everyone in Japan, the west coast and across the region that has been effected by this devestating event, that I saw in the news this morning :(

Okay, I just finished this workout moments ago and I am completely drenched! I so luv the feeling of finishing a great workout like this one, it leaves me with so much energy to do everything that’s on my “to do” list :) I had to use my home made backpack of 10lbs as the 18lbs I origionally had in it for other exercises was too heavy to swing around..next on my list of purchases. Funny how it used to be a pair of boots, purse or new jeans I wanted, now has changed into purchasing new exercise equipment, and I LUV it! It just means I’m one step closer to cancelling my gym membership and I’m soooo thankful to the both of you for that! Anyhoo, back to the task at hand…here are my scores:

Part 1 & 3:
Lunge Chop: 14,14 – 14,12 (10lb backpack)
Side Jump & Santana Pushup: 7,7 – 8, 7.5
Round Trip & Jump Squat: 11,10 – 8,8 (10lb backpack)

Part 2 (with VERY high knees lol): 50,53,52,35,34 (I kept tripping on my rope – grrrr!), 42,44,49

Pheeeeeew!!!! Done! Finito! Finished! In closing…this was great sweat….and once again I rate this workout 5 burpees outta 5! Have a FAB Birthday once again Freddy……..I am soooooo envious of all the BodyRockers that get to spend time with you two tonight in a social setting.

All the best,
Tammy (Team Canada)

this was a rly awesome workout!!! so close to skipping today, i got home at 4 and had to be ready to leave at 5:30 for the musical (i play in the pit band for the musical). So i procrastinated a while to see if i could get out of the workout for lack of time, but i told brutus to go fly a kite and did the workout!!!

i only used a 15 lb dumbell, it was all i had for weight- still a huge challenge. scores:

lunge chop: 13,11,14,10
santanapushup/side jumps: 8,7,8,7
roundtrip&jumpsquat: 6,6,6,7

jumprope hiknees: 58,39,52,47,51,46,42,48

so happy i did this.

and zuzana, you are my one and only trainer in the whole world8)
(not to mention the best one in the whole world)

Happy Birthday, Freddy!!!

Hooray I got it done finally! Loved it, loved it LOOOOVVEEED it. Grazie!
Here are my numbers, I am sweating buckets as I write this

1 Lunge Chop 8,10,12,10
2. Side jump, santana 8,9,9,9
3. Round trip 10,11,13,12

high knees with jump rope
49,49,44,50,47,51,49,52

I have my first 5k of the year tomorrow wish me luck! My goal is under 23 minutes.

Booo, I am dying over here :D
The skipping part was hell for me :D Before I bought a jumprope (I think it was in December), I never used a rope before, so it was pretty hard for me to learn how to skip it without tripping :D Since then I was skipping almost daily after workout, today was the first time I grabbed my rope after 3 weeks of not using it, and I was AGAIN tripping like crazy :D But I was more tired from it than before, when I was not tripping :D So I didn’t even count my reps for skipping, I had enough work with focusing on skipping and breathing (which is STILL my biggest issue).
So here is my score for part 1 and part 3:
1) Lunge Chop: 12-11 / 14-11
2) Side Jump + Santana: 6-5 / 5-5
3) Round Trip + Squat Jump: 8-9 / 9-9

DEAD!!! :D
I used only 4kg sandbag, 8kg was too heavy, I need to buy a rice bags already so the weight adjustment will be easier :)

I am sweating like crazy again, but feeling amazing :) Happy I took the day off yesterday :)

New exercises yay! The last days were damn busy and I didn’t have enough time to do the last 3 workouts, so I will mix them like this: 1st round:lunge chop, side jump&santana push up, round trip+jump squat, 2nd round:5 mins of high knees and knee hugs, 3rd round:5 mins of the hot breakdance workout, 4th round:same as 1st round. I’ll be back with my scores!

hi zuzana and freddy!! i love your workouts!!! im actually a personal trainer and i do your workouts but i love them they are quite challenging which i love! this workout was niceeee!!

So I hope the birthday celebrations went well, gutted I couldn’t join you.

Yesterday I had an active rest day, lady hormones got the best of me. But today I went back at it. I woke up at 7am and lay in bed, Brutus trying to talk me out of it. But at 7.30 i got up, into my training gear and started the couch to 5k podcast again. I only got to week 3 the last time I tried this program and then lifestyle choices got in the way. So 8 months later I decided to pick it up again. Only I didn’t go back to week 1, I started from wk3. Now the last time I was doing this, week 3 floored me. But this morning I got through it like a breeze. I put it down to doing body rock for the last 2 and half months solid. So I did that, and then I have just done this work out. But Brutus, and worrying about the neighbors got the best of me. I completed part 1 and 2, but quit part 3. It is Sunday, and I don’t think my neighbors appreciate me jumping around on their ceiling. They just don’t get it! I want to have a banging body rock body! Surely they can put up with 16 mins of ceiling bouncing!!! Clearly not.

So here is my reps for 1 & 2
Lunge chop = 17,20 ( my make shift sand bag broke grrrr, had o change to modified version)
Side Jump & Santana Push UP = 8, 9 ( i did these proper form, first time ever!)
Jump Squat = 17, 24 ( again sand bag problem so modified version)

Skipping = 49,46,47,49,47,50,52,40 ( again slightly holding back because of the neighbors )

Then I finished off with 4 yes 4 unassisted chin ups!!!! I could only do one last week!!!!!

Zuzana your the only PT that has got me so motivated and kept me at this, so yes, you are the only girl PT trainer in the world for me…

hey guys, i wanted to start using this great workouts and i have some questions..
1.whats the weight of that bag? and what can i use insted of it ? :)
2.are these workouts ment to be done everyday?
3.would be very glad for some tips, im new at this =]

ty :)

Tried to post this from my phone and I don’t think it worked…
This was my second HIIT workout in a tiny cabin in Kelowna.
I brought my sandbag and skipping rope on this road trip, so this workout fit the bill.

23 June 2011. Vs. 23 Aug. 2011
Part 1
13-8-8-13-8-10. Vs. 15-8-11-14-9-11

Part 2 Skipping
43-37-36-36-47-38-35-40 Vs. 53-41-44-37-40-42-51-52

Part 3
14-8-9-13-8-10. Vs. 16-9-11-14-9-11

As with most of these workouts there are times when I want to just stop and rest – that would be Brutus…but I talk myself out of it, chanting in my head that “I can rest when it’s over”. Taking one interval at a time.

Did this one today =)
lunge chop 16 15
side jump + santana pushup 6.5 8
round trip + jump 11 12
part 2 (did this differently, I did 1000 skips in 8:16)
part 3
lunge chop 17 19
side jump + santana pushups 8 8
round trip + jump 13 12

Bonus upper body (using 15lb sb)
20 sb bench press
20 dips
20 reverse pull ups
20 seated pull ups
20 sb rows
20 dragon lunge dead lifts
20 sb cleans + pressups

30 crunches
30 crunches with sb
20 leg raises
20 elevated bridges
20 star abs =)
Thanks so much for this Amazing workout =)