Mar 14 2011

Lose Yourself Workout

Hi BodyRockers,

For those of you interested in joining Freddy and I in our move to be 100% alcohol free, you can share your thougts and ideas in the comments below. For us this was a decision a long time in comming. It makes sense for us moving forward because we just reached the point where we just don’t want to have it as part of our lives. Please understand that this is a very personal decision that we are making, and you guys are obviously free to make the choice that is right for you. For us the negatives always seem to outweigh the positives so we are just leaving it behind :) It’s an interesting topic that can lead to alot of conversations and we would love to hear your thoughts.

Enjoy your workout!

Zuzana & Frederick

Workout Breakdown

Time: 16min.Workout Type: Interval trainingExercises: 4
  • Dive Bombersmax. reps
  • Sandbag Squat & Lunge Backmax. reps
  • Hanging Knee Raisesmax. reps
  • Snow Boardermax. reps

Get your gear for this workout here:


This workout is only 16 minutes long, but it is super intense if you push yourself to the limit. It is an interval training so you will need your interval timer as always. Set your timer for 16 rounds of 10 second and 50 second intervals. Your goal is to complete as many reps for each exercise as possible during each 50 second interval. Make sure to write your reps down so that the next time you can try to beat your personal best.

There are only 4 exercises and you will go through them 4 times:

1. Dive Bomber Push Up (forward and back counts as 1 rep)

2. Sandbag Squat & Lunge Back (every lunge back counts as 1 rep)

3. Hanging Knee Raises (if you don’t have a pull up bar, you can do laying leg raises instead)

4. Snow Boarder (don’t forget to touch the ground before each jump)

Complete Beginners can do the easier variation of Dive Bombers:

My Score:
1. Dive Bomber Push Up – 11, 9, 9, 9

2. Sandbag Squat & Lunge Back – 11, 9, 9, 9

3. Hanging Knee Raises – 20, 17, 14, 16

4. Snow Boarder – 30, 30, 26, 30


Around The Web
  • Jessica LeBoeuf

    That was very tough!!! my scores are the following
    dive bomber 11, 10, 11, 12
    sandbag squat and lunge 10, 10.5, 12.5, 11.5
    hanging knee raises 17, 16, 17, 18
    snowboarder 36, 38, 38.5, 40 – burnnnnned so bad!
    beware and awesome workout!

  • Kendra Lee Oberhauser

    I didn’t do this workout today, but have been reading comments, etc., about cutting out alcohol because today is my day number 1 of quitting.  I already feel positive, happy, at peace, but also really scared about it.  It helps to have role models like Z and F tell you they are cutting it out–ALTHOUGH I know that they do drink occasionally (mentioned a white wine spritzer when in Italy).  I don’t know if it will be forever, but I do know that I need to stop drinking the way I’m drinking–at home, every night, and a lot.  I just needed to put that out in writing somewhere, and this is my closest community right now, so I thought I’d put it here. You all rock, and it makes me feel better to go forward into sobriety with BodyRock under my belt. :)  

  • MariaBjørgJepsen

    I did this as my 2. workout today and loved it :) I founds my 6 moths old scores ( ).

    1. Dive Bombers: 16-16-16-17 (13-13-14-15)2. Sandbag Squat & Lunge Back (15 kilo): 32-36-36-38* (17-24-28-27)3. Hanging Knee Raises from pull-up bar: 36-35-32-31 (33-34-34-30)4. Snow Boarder: 47-48-50-52 (36-31-38-40)
    *I didn’t watch the video again, so I forgot to make the “clean” move between each squat and lunge. I kept my sandbag on my back all of the time.

    Love, Maria

    • MariaBjørgJepsen

      EXCUSE my spelling mistakes, I was a bit too fast :)

  • You As A Machine

    Just did this workout…it was my fourth time ever doing it.
    Aprill 2011 – May 2011 – June 2011 – Sept. 2011.

    So here’s what happened: 
    On Monday I did Vancouver’s famous Grouse Grind just under 54 Minutes. (here’s the link) 
    Yesterday, Tuesday, no workout but house cleaning (but was lacking the ‘bounce’ in my step) then gentle yoga after the kids went to bed.
    Today I did this workout and though my numbers were somewhat consistent with the last time I did it, I was labouring SO much more.  It wasn’t the normal good feeling I get from these workouts. Clearly the lasting effects from Mondays Grind.

    This experiment taught me a lot.  I know I like to work really hard when I exercise, but realize that I benefit from workouts under 20 minutes.  This experiment also corroborates the theory (for Me) behind NEAT, Non-exercise Activity Thermogenesis. How High Intensity training can leave lasting effects days after the workout.  For me it was High Intensity + Long Duration.  Which raises the question: What are you training for?
    I will probably do the Grind three or four times a year just to make sure I can (?) but it has reinforced for me why short-duration HIIT is the way to go for daily body maintenance (for ME).

    June 2011 (only time for 3 rounds)         vs.     Sept. 2011 (4 Rounds)
    1. 15.5 – 12 – 11                                             1. 15 – 11- 11- 10
    2. 14 -14 – 13                                                 2. 15- 13- 13- 13
    3. 23- 20 -20                                                  3. 22 -20 – 15 – 15
    4. 36 -36 – 34                                                 4. 39 – 30 – 30 – 33

  • Mary Lou

    Old numbers from 3/15 and new numbers from 8/24!
    dive bombers: 6, 6, 5, 5       9, 9, 7, 7
    sandbag squat: 8, 10, 10, 9     9, 10, 10, 9
    hanging raises: 20, 20, 19, 19     21, 20, 19, 19
    snow boarder: 29, 26, 23, 24     35, 33, 32, 31
    Definite increases in stamina, but still brutal. I find the worst part is my hands cramping up from hanging on the bar…

  • Lisa

    Great scores, Cynthia!

  • Lisa

    Second time doing this challenging workout. I didn’t beat most of my old scores, but I also did a few things differently this time.
    Dive Bombers: 12, 10, 9, 9
    Sandbag Squat (20lb dumbbell): 13, 13, 11, 11
    Hanging Knee Raises (used the hanging leg raise machine at the gym, so my elbows rested on the machine): 26, 25, 23, 24
    Snowboarder: 28, 28, 27, 30

  • Vivi

    I did it for the first time today after “Let’s burn some more fat Wo”
    I made a little mistake for the second exercise because I didn’t loof the video before, I didn’t put the weight on the floor, I let it on my shoulders all the time of the exercise. So the count could be different in proper form.

    My score is
    Dive bombers :
    Sandbag squat & lunge back :
    Knee raises :
    Snow boarder :

    Great workout with exercises alternating between legs & abs

  • Felisha

    Dive bomber: 9, 9, 9, 9
    Sb sq & lunge: 11, 11, 11, 11
    Hanging knee raises: 15, 14, 14, 15
    Snow boarder: 43, 42, 42, 44

    This was the first time I was able to do real dive bombers! I had been doing the P90x modified version (off the toes, swoop forward, but bring hips straight back instead of reversing forward motion). Thanks, Zuzana!

  • Isidora

    Just finished this workout, second time i do this workout.  it was SOOOO INTENSE! i wanna puke lol! thank god i wanted to puke near the last two exercises instead of the middle of the workout! 

    I dont know what happened today with the dive bombers, they felt much harder than usual! 

    1. Dive bomber: 10-8-8-7
    2. Squat + lunge back (no sandbag): 20-17-18-17
    3. Knee raises (chairs) 28-21-19-18
    4. Snowboarder: 36-29-29-28

    oh and after the second round i took a few secs off, i could hardly breathe!

  • Kat

    Just did this workout…again!  I seem to come back to it once a month.  So far once in April, May and now June.
    Today I only had time to do 12 rounds vs. 16.  Just as well, I pushed it and had nothing left by the 12th round.  
    I had been doing these HIIT workouts two or three times a week, but dropped down to one or two these past two weeks and boy did I feel the difference.  It was A LOT harder.  Still matched last months reps but it was definitely harder. I do better with 48 hrs. rest between.  Live and learn.
    Todays scores: 
    Dive Bombers: 15.5 – 12 – 11
    Sandbad Squat & Lunge: 14 – 14 – 13
    Hanging Knee Raise: 23 – 20 – 20
    Snow Boarder: 36 – 36 – 34

    Keep up the great work!

  • Luke Says No

    My Score:
    12 x 50/10 per exercise
    – DIVE BOMBERS: 8, 7, 7
    – SANDBAG SQUAT & LUNGE BACK: 10, 13, 15
    – HANGING KNEE RAISES: 19, 25, 30
    – SNOW BOARDER: 8 (I accidentally did Surfer for the 1st rep instead)*, 24, 30

  • Gabby Rodriguez

    dive bombers: 8,8,7,8.5
    lunges each leg 12,12,11,12
    on the floor leg lefts: 18,18,17,16
    surf board:23,25,25,24
    muakkk have beautiful wkend! Happy He is ALIVE!!!!

  • Gabby Rodriguez

    Your so beautiful, not only your physical appearance but your spirit too!!!! Yes I want to commit to not drinking Freddy and Zuzanan-

  • Lila

    I respect the choices of each and one of you. We are free to do what ever we want with our lives (the healthier the better). I can be an ocasional drinker or I can quit all the same for ever. But as always the key to most of things in life I believe, is moderation. Good luck Zuzanita and Freddy on your new choice and good luck to all ocasional drinkers too. Just enjoy life, that’s what it’s all about, doing what you love, what you are passionate about, and being healthy. Love, hugs and kisses to all of you from Mexico!!

    P.D. Any mexican bodyrockers out there?

  • Anonymous

    Did this one again today after a 5k race this morning, in which I won my age group :) and had a personal best time.
    1. Dive bombers 15, 14, 14, 12
    2. Sandbag squat, lungeback 17,15,16,15
    3. Knee raises 21,18,13,18
    4. Snowboarder 35,36,35,38

    very worn out and loving it!

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  • Ildikó Sünci Mázár

    Jeezo! What a flow of passion, pros and cons on this alcohol malarchy. Have so many of you guys seriously got at each other’s throats when we’re supposed to be a friendly community of people with sooo much in common?

    Live and let live, I say. I can only disagree with those who accused others, nobody’s personal opinion can be labeled wrong – who’s mighty enough to judge anyway? The world, indeed is not black and white, the coins have two sides and I really like Lizzy82’s thought about the “little known fact: the way we think of something while we consume it will also affect the way our body reacts to it.” As long as we are happy with whatever decisions we make about stuff – regardless its absurdity, extremity and all – we’re good.

    Just make your feelings of guilt and/or fright go away, make promises, break them, doesn’t matter as long as you keep living and loving.

  • Janet

    I am knackered after yesterday. I had a hard three hour non stop surf session and the waves were big and the current was rough. I did a warm up jog (shuffle?) to get the dogs out of the house and came back to tackle this beastie. I was definitely not charging today so I tried to work on really good form.

    Dive bombs: 11-9-9-10 a little hard on sore shoulder, but I managed non modified :))
    sandbag: 8-9-9-9
    knee raise: 17-19-17-18
    snow boarder: 26-34-35-38 I had to warm up to this one

    I am very thankful this is over. The waves are still big, so back for more challenges in the water later.

  • Nina_CZ

    I already said that I cannot be really objective about this topic, but drinking because of a “special occasion” doesn’t make that occasion special to me, to me it sounds like: “Have a glass of poison on your b-day, you deserve it…” I know I overreact on this and may seem hysterical :D (I am really not, I am very open minded person, lol), but that is just how I feel it…

  • Nina_CZ

    Thank you a lot guys. If you are interested in my deeper thoughs about it, go ahead and read my (as I call it) nobody-reads-it-blog, I wanted to vent a bit about this alcohol thing, but I didnt wanna offend anybody, I am not an offensive kind of person, I just wanted to VENT OUT my feelings… feel free to comment, or correct my grammar, I welcome that as well :D
    Link to the post:

  • Annie_B

    Hi guys :) I’ve just finished this workout, trying to catch my breathe lol. This one is TOUGH! I felt like my heart was going to jump out from my chest lol. Wooo!! Feel so great after stretching & cool down. Here is how I did today.
    Dive bombers : 14,12,10,10
    Sandbag Squat&lunge back (28LBS.) : 10,11,9,10 —my bum still sore from your Only Girl(in the world) workout =D OUCH!!
    Hanging knee raises : 21,18,18,17
    Snowboarder : 31,29,20,32

    People please chill out… alcohol is a personal choice. Freddy and Zuzana aren’t forcing you to be “alcohol free”.Just do whatever makes you happy.We can enjoy lives together even though we think differently,right? :)

  • Tereza_CZ

    This is my first workout when competing other Czech Bodyrockers, it looks like a new sub-community forming here, which gives me a new fresh boost into my training:) Here’s the score:

    1. Dive Bombers: 11 – 11 – 9 – 7
    2. Sandbag Squat & Lunge Back: 10 – 11 – 9 – 9
    3. Hanging Knee Raises: 20 – 17 – 16 – 16
    4. Snowboarder: 32 – 28 – 25 – 27

    Thanks for another great workout and bringing Light into my life (nice amphibology, isn’t it?:)

  • Nina_CZ

    Thank you Adela, we were not together when he died (we broke up 2004 and he passed 2008), but we were still very very good friends, so it was a double loss for me – an ex-love and my big friend.
    I hate when people say stuff about drinking being a social thing… Why? You wanna get wasted to be social? If you don’t drink alcohol to get drunk, why drinking it at all?

  • Nina_CZ

    I can so relate to you Dashley, when I was at highschool, I didn’t drink and smoked “the green stuff,” so I was immediatelly labeled as “not cool.” I agree with you, so so much!!! :)

  • Nina_CZ

    My friends girlfriend name is Ildikó too :) so I know he calls her Ildi a lot :) Her parents are originally from Hungary :)
    That IS hell of an improvement since January, you rock girl, good job :))
    Thank you for thinking so, I am really dedicated, cause THIS for the first in my life is really something I love to do, want to do and wanna spread around the world :D Being super lazy in the past makes me even more passionate about this :)

    edit: This is a reply to Ildikó, I wonder why I have these problems lately that replies do not show as replies… anybody has the same issue?

    • Ildikó Sünci Mázár

      I hear ya, Nina. I tell all my friends about too and everybody who tried the exercises, loved them. …including my fiance, who’s now officially incorporated them into his weekly training (the “Burpees are forever” workout is our absolute top favourite). He’s not a BodyRock junkie like me, I MUST do every workout every day, but truly enjoys and respects the ones he tried already.

  • Tammy77

    Hey guys,
    I just completed this workout about 2.5 seconds ago and I am completely pooped! My heart feels like it’s going to EXPLODE outta my chest…but MAAAAN do I feel good! Annnnnnd, I was FINALLY able to master the Dive Bomber Push Up!! In the past I have always had difficulty with this exercise but not tonight :) Heading to bed now, but before I do here are my scores:

    1. Dive Bomber Push Up – 10,7,7,7
    2. Sandbag Squat & Lunge Back – 13,14,13,14
    3. Hanging Knee Raise – 26,28,18,27
    4. Snow Border – 31,23,29,31

    Phew! Nighty night everyone….

  • Lena

    Hi guys,

    sounds like you both had a little too much on Freddy’s bday? Haha! Good for you for deciding you don’t want to do it any more. I hardly ever drink any more but once in a while I do like to enjoy a nice glass of wine with a meal or a glass of champagne to celebrate and I am completely comfortable with that. It is like a little treat here and there. But I never get absolutely smashed any more because it is NEVER worth it in the end. I had some fun nights being drunk when I was younger but now I just don’t really enjoy it any more. It’s no big deal! However I would not want to say that I will NEVER drink again either. Anyway, good luck and much respect for your decision.

    Here are my scores for this workout. With the Dive Bomber Push Ups I always did as many as I could without modifications and then completed the 50sec set by dropping onto my knees to push up but always returning back into pike position at the end:

    1. Dive Bomber Push Up (on toes/ with support from knees) – 5/+2 (total 7), 4/+3 (7), 2/+4 (6), 2/+3 (5)
    2. Sandbag Squat & Lunge Back (8kgs) – 9, 10, 11, 10
    3. Hanging Knee Raises – 17, 16, 17, 14
    4. Snow Boarder – 33, 35, 30, 33

  • Lvette #1

    ps. after reading all the comments from this post, I’m glad I keep my personal decisions to myself. I’m sure if Freddy & Zuz announced that they’ve decided to become crackheads, we would still get arguments in support and against their wanting to be crackheads from people. I say this in jest, because we’re kinda overreacting here.

  • Lvette #1


    They made a personal decision for their lives, and that is disappointing to you. Wow, so so sad.

  • Lvette #1

    They made a personal decision about about not drinking, no matter what other people views are on this topic it should not matter to them in the long run. Alcohol is not like food, they will not died from not consuming it. They know themselves better, and just maybe they do need to ban it 100% from their lives for now or forever. It is their decision.

  • Lvette #1

    I’m guessing you guys might have gotten carried away with the drinking on Freddy’s b-day. As far as no one got physically, emotionally or spiritually hurt from your actions that night, then both of you should cut yourselves some slack. And if the lesson from that night means no more drinking, then it was not for nothing. Good luck with going alcohol,free, but just remember you guys holds no one any explanation or apology for living your lives.

    Here are my score..

    1. 14-12-11-10
    2. 7-9-8-8
    3. 24-23-22-21
    4. 31-30-32-28

  • Yashizzle

    Exactly. Well said! You dont see the effects till later down the road….when its too late. A little bit eventually adds up. Just like a little chocolate. eventually adds up…

  • Anonymous

    This was a really rockin workout, definitely one to lose yourself in :) My score
    1. Dive Bombers 14,14,12,14
    2. Sandbag squat and lungeback 14,15,15,14
    3, hanging knee raises 22,20,19,20
    4. Snowboarder 39,39,40,41

    I did have a small break between the 3rd and 4th round as I had to mediate a fight my kids were having (aargh) Was so out of breath by the time I was done, another perfect workout. I liked the sandbag squat and lungeback, that was really a full body workout type move and my shoulders were really burning doing it right after the dive bombers.

  • Nina_CZ

    I am so proud of the fact that you did it and did not quit! My mom always says: This is a hard move and I cannot do this one! but when I show her the modification, she can manage it, it is really great that we can have these modifications, and it is better to modify and get there step by step than skipping the whole exercise. That way I learned to do regular pushups, ninja jumps aaaand divebombers (which for weaker people like myself are challenging even with modification)

  • Joanna Konieczna

    My Score:
    1. Dive Bomber Push Up: 12,10,10,10
    2. Sandbag Squat & Lunge Back: 14,13,12,13
    3. Leg Raises: 12,13,14,14
    4. Snow Boarder: 29,29,27,29

  • Sunny Coba

    I just want to say that you guys made a smart decision. I don’t think alcohol has any benefits in any aspect and people when they are under the influence tend to act and think foolish. I think you guys are making right choices and living a happy and healthy life as a married couple and I’m very happy and proud of you guys. I’m glad that I got to know you guys through the website and you guys are being a great role model for many married couple out there. Please keep up the good work.

  • Jenny

    I am so amazed at how when someone decides not to drink alcohol, people get all worked up about it…I think what you guys have decided is awesome!! I completely understand! I dont have alcoholism in my family, and I still want to join you guys in this “challenge” because every time I drink (which isnt a ton) I never ever feel good…i actually just get really tired and sluggish, or if Im going out and really drinking I just end up feeling sick and then hungover the next day…I also end up eating horribly the next day!! And even that night that I drink! I will eat anything and everything because my guard is down and my willpower is nonexistent! It completely sabotages all my hard work! So honestly, I dont care if people want to drink but I have been wanting to give up alcohol for so long, and now i feel like I have support in it with you guys!!! :)

  • Luisa Mirabelli

    Wow, i admire your resolve to give up chocolate…not sure i could do that.

  • Gabriela Hanuskova

    I just did it …even that I was not really in the mood for it…. so I feel even better that I did it anyway :)
    My scores:
    1. Dive bombers :11,9,9,9
    2. Sandbag squat and lunge: 15,15,16,15
    3. Hanging knee-raise: 15,17,17,15
    4. Snowboarder: 34,35,34,36

  • KathyZ

    A special point: alcohol can ruin your life (and maybe others too).

    well, here are my scores :)
    1. Dive Bombers: 9, 9, 8, 7
    2. Sandbag Squat and Lunge back (with 8kg): 8, 8, 8, 8
    3. Hanging Knee Raises: 13, 14, 14, 13
    4. Snow Boarder: 32, 31, 33, 31

    Love this workout – thank you!!

    Welcome to the non-alcohlic-world :D

  • Hannah

    Hey Freddy + Zuzana, I am anti-alcohol and I totally agree with your decision to keep alcohol out of your lives. I used to drink occasionally, but would always drink to get drunk and end up with horrible hangovers. I cut drinking out of my life a long time ago mostly because I noticed my body couldn’t handle it anymore, and I hated the taste of it anyways.

    So, I’ve been meaning to ask you guys this for awhile now, but what is your take on cannabis? I am a pretty consistent bodyrocker and have been for 6 months now. I’ve seen major changes in my body which I love, and I plan on continuing to bodyrock until I reach my goal. I’m also a cannabis user. I reveal this fact cautiously because many people have negative associations/stereotypes regarding cannabis users, none of which I fit into, btw. I know you talked before about cigarette smoking and how it’s impossible to smoke cigarettes and try to get in shape at the same time, but I’m very interested on your opinions and ideas regarding recreational cannabis and fitness. Thanks

  • Laura

    Dear Zuzana and Freddy!
    So many people wrote here such long comments, so I wi;l try to be short. I stopped drinking alcohol 1 year ago and quit smoking 1 year and 3 months ago. I cannot describe how happy I am about those decisions. So congratulations for this decision! You will not regret that!
    Best regards,

  • stacey

    the workout, was great. My legs are shaking!
    I dont have a sandbag, so i used (2) 10 pound weights.
    dive bombers, 11, 10, 10, 10
    sandbag squat and lunge, 11, 11, 12, 11
    hanging knee raises, 20, 23, 20, 20
    snow boarder, 31, 30, 25, 30

  • Anonymous

    Great and intense one! I loved it and feel so wiped out now!
    My score:
    1- 9/9/9/8
    2- 10/11/11/10 (33lb sandbag)
    3- 17/17/18/18 (on dip station – more challenging for me than against a door… And I really struggled! My abs were burning!)
    4- 34/32/28/40
    I feel so good after this workout – I thought I was going to puke in the 3rd round – which is a feeling I love (well after I am done working out of course) because it just means that I pushed hard… But I know I can do way better ;)

  •!/empowart Jessica

    There is a great discussion going on here, but I just don’t understand why some people would go so far to say that they are disappointed in Zuz & Freddy’s personal life decisions. QUOI?? They didn’t have to share this information with anyone. I admire the passion and reason that go into the choices these two make, together! Love you guys.

    Also, I just want to say that I DID THIS WORKOUT AND IT FELT GREAT!! Here are my scores for today:
    1) Dive Bombers:13/11/10/9
    2) Sandbag Squat & Lunge Back:12/12.5/11/10.5
    3) Hanging Knee Raises: 20/18/17/16
    4) Snow Boarder: 35/33/30/33

    Thank you for sharing your personal life with us to the extent that you do. I appreciate you both VERY much. It does not go unnoticed.

  • Sarihndipity83

    I commend you, Zuz and Freddie, so much for not being afraid to make up your minds and stick with it. I think a lot of what’s behind saying “doing all in moderation” is derived from the fear of not being able to stop something cold-turkey. So the “moderation” is a net for those give-in days, and I know this will offend some people who do things “in moderation” but it’s how I feel. Not to say people they are weak, but it’s so hard and takes so much will power to give something up that is part of your lifestyle and/or in your environment. Speaking for myself too…

    I used to eat whatever I wanted and didn’t know what a calorie was for the longest time. I thought I’d be the skinny girl who never had to workout or watch what I ate. And as soon as I turned 27, bam!!! My body put me in check! I went from 108 lbs to 128 lbs. And when I saw that number, I told myself “I’m never eating anything but super foods for the rest of my life!” …..but was it that simple?? Mmmm….I don’t think so. Lol. It’s something I have to consciously work at every day of my life now. My point is, to give something up that has been part of your lifestyle for so long is SUPER hard. But if you can do it, more power to you!

    The fact that you two are such a great team, you both will be able to motivate each other to “stick with it” and remind each other why you made this choice in the first place.

    Hats off to Zdog and Freddog!!

  • Kirry

    1 – Dive Bomber: 11, 7, 7, 6
    2 – Sandbag Squat & Lunge back : 11, 11, 12, 10 (I’ve used no weight, atm my lowerback is really sore and beaten up, and I’m afraid I’ll push it too much)
    3 – Hanging Knee Raises : 20, 20, 17, 15
    4 – Snow Boarder : 25, 20, 22, 19

    On the drinking bit: I rarely drink. I might drink some rosé or beer on special occasions when I’m not driving, which I usually am. So give and take….maybe a few drinks a year. I havent touched a drup this year tho. Alltho I was pretty drunk at World Football Cup matches. ^^

  • Nina_CZ

    Just finished the workut! Loved it a LOT!!! I finally bought some rice to my sandbag, so I was able to make it 6kg (4kg of sand, 2kg of rice). With dive bombers I did regular form as long as I could and then switched to beginners (regular version + beginner version)
    My score:
    1) Dive Bombers – 4+4 – 3+3 – 4+2 – 3+2
    2) Sandbag Squat + Lunge Back – 11 – 9 – 8 – 9
    3) Knee Raises on Dipstation – 18 – 17 – 16 – 16
    4) Snow Boarder – 20 – 18 – 20 – 17 (I found out that it does not hurt THAT bad until I stop, lol)

    Thank you, loved this :) Now let’s do some interval skipping before shower :)

  • Tea


  • Anonymous


  • K.O.

    A good glass of red wine goes a long way for me. A night of pure relaxation with yoga, a small glass of wine makes it ten times more relaxing, getting silly with friends always makes me feel amazing, celebrating with my true love or my family, wine has good memories associated to it for me. I don’t hit the hard stuff ever, and when I did, I woke up the next day hating myself. I also read bad things about hard alcohol, so I stay away. Never with wine though. A glass or two once or twice a week to me is not bad for me. I’ve read good things about wine and what it does for the body, in moderation of course! I could never sit down and finish a bottle myself, nor would I ever want to(well, maybe after a REALLY bad work week, but even then…) Look at the Italians who are huge wine drinkers. They are relatively healthy people. Or even the French! In the book about French women being skinny, the author talks about drinking wine in moderation.
    Alcohol isn’t the route to all evil that involves weight gain or any other sort of health problem. It is how much one drinks it and with what. If you’re downing 2 or more sugary laden drinks a night or even on the weekend, you are pushing all sorts of processed, pure sugar-ness through your system. Now THAT is unhealthy. Plus if someone orders those potato skins with the works you are 3 times more likely to eat them and eat alot of them if you’re heavily intoxicated.
    I am not saying everyone should continue to drink because of what I say or anyone else says, or does or doesn’t do. To drink or not to drink is a personal decision that is great for anyone. Just like expressing one’s opinion is just as acceptable.
    When trying to lose weight I nixed alcohol and dropped the weight pretty quickly. But I also became gluten free and 75% vegan.(there are just some things I can’t give up 100%….) I’ve incorporated some alcohol back into my diet, but not alot, and feel pretty awesome. Do I sometimes wonder if I drink too much? Yes, but I really don’t compared to some people I know. Do I ever want to never drink again? After those nights where I did shots of straight liquor or some sort of sugary concoction, of course. But I know it was only for that night because it was a very special occasion and I kinda forgive myself. Will I be able to do that sorta thing forever? No way. I’m 24 now and have the young metabolism on my side, when I get older and things start to slow down, I think I’ll have to make some serious decisions and changes. I just want to live my life to the fullest and have experiences. Sometimes those experiences involve wine, sometimes they don’t, but its like saying I’ll never have cake or chocolate again. I think I’d be missing out on some delicious stuff if I said never again. I’m all about balance as some people have mentioned. Living a balanced life makes me feel like I’m living. Restrictions only make me feel rebellious.
    To each their own though. I accept people who never drink again and I accept people who drink all the time or every once in a while.
    I’m just saying how I feel tis all.

  • Annie_B

    Hi Zuzana & Freddy Just saying… This is your lives, not theirs so whatever you think it’s good for you just do it. I’m sure some people might be disagree or disappointed.However,I’m by your side.I totally support your dicision.
    I’m turning 30 this year and the best thing I’ve ever done for my life is joining community and be alcohol free for 6 years. Even though there’re studies that show little bit alcohol like wine/beer can benefit your health and reduce risk of stroke but I don’t see that your body “need” it. You can do so many things that can benefit your health beside drinking a glass of wine.For example exercise, meditation, gardening etc :)

  • Nina_CZ

    Salma, I agree in the “moderation is key” thing. And you are right that taking things to the extreme can harm you, I know that, alcohol killed my exboyfriend, KILLED (of course it was not alcohol what killed him, it was actually he himself who was pouring that s*it through his throat, but when someone close to you dies because he was doing something, you always blame the weapon, not the user.) My mind can actually be a little blindfolded and I am aware of that, I just HATE alcohol because it took a friend from me (we were not together when he died, but we were close friends even after we broke up) and I am not able to think clear about this topic. But this is what I love about this community, you can share your opinions, but nobody will fight with you, may disagree, but never call you names :D

  • Judith Huberdeau

    Hi Zuzana & Freddy :)

    I`m back with your workouts this week after my 2 weeks break!! My physio recommanded it for my back injury… I was starting to feel impatient at the end… I did the 550 reps workout yersterday and I just finished this one :) I felt amazing!!! I`m doing good with my diet.. I try to always be reasonable and I`m following your diet challenge at my best!!
    Here`s my scores for today`s workout:
    Dive Bomber Push ups: 8-8-8-7
    Sandbag Sqat & Lunge Back: 9-10-9-11
    Hanging Knee Raises: 17-18-18-17
    SnowBoarder: 25-22-23-20
    I also add a extra 20 min. interval skipping rope :)


    • AudraFit

      Welcome back Judith!

  • Nina_CZ

    Jaceydean, you are right, I never though about it that way (that some people make living out of wine and other alcohol as well), and it is quite possible that I over-react a bit about this issue (but I DO have reasons). I just never really understood people using alcohol or drugs to change their mood or behavior. I belive that you can get yourself in a good mood even without these things, and people who drink because they have problems are acutally making their problems even worse. But SURE it is every person having different opinion. I just think that alcohol (in bad hands) in general is doing more bad than good.

  • BodyRocker David

    Zuzana & Freddie I think it’s great that you follow your hearts. You know what’s right for you. Not everyone has your strength to do what they need to do. That’s partly why we love having you as friends, for life, a great life:)

  • AudraFit

    Whoa, the comments stirred the pot on such a personal decision that’s for sure. However, I’m gonna shift my focus on the workout this time since I just got off the pain train :) I used a 25LB barbell for the squat & lung. The first round was kick a$$ and then by the second round of divebombers I was like, Dayum! LOL! Those divebombers are pure torture! Awesome, awesome, workout! I needed this!

    Divebombers: 14/8/9/7
    25LBSquat&Lunge: 12/9/9/11
    HangingKneeRaise: 20/15/15/15
    Snowboarders: 40/28/32/30

    Phew, I’m spent!

    • Nina_CZ

      Wow, 14 dive bombers, you’ve mastered it again :D I am happy if I do 4 regular ones! :D I hope to build my upper body strenght again, sloooowly but steadily :) You rock with Snowboarders too!

      • AudraFit

        Honestly, I surprised myself in the 1st round with no breaks. Then all kinds of Brutus breaks came along in the last 3 rounds but, thats a record for me in divebombers, usually I can’t do more than 8 or so.

  • AudraFit

    Whoa, the comments stirred the pot on such a personal decision that’s for sure. However, I’m gonna shift my focus on the workout this time since I just got off the pain train :) I used a 25LB barbell for the squat & lung. The first round was kick a$$ and then by the second round of divebombers I was like, Dayum! LOL! Those divebombers are pure torture! Awesome, awesome, workout! I needed this!

    Divebombers: 14/8/9/7
    25LBSquat&Lunge: 12/9/9/11
    HangingKneeRaise: 20/15/15/15
    Snowboarders: 40/28/32/30

    Phew, I’m spent!

  • BodyRocker David

    I enjoy homebrewing too much to just say no. Have a beautiful Anchor Steam Beer that is ready to drink. Its all in the balance of life:)
    Here are my scores
    1. Dive Bomber Push Up – 9, 8, 9, 10

    2. Sandbag Squat & Lunge Back – 13, 13, 15, 15

    3. Hanging Knee Raises – 14, 15, 16, 18

    4. Snow Boarder – 24, 25, 25, 31

  • Jos

    I’ve never been a drinker, in fact I only drink water and tea (juices and sodas are all off limit). The only time I ever drank a lot was when I was in Vegas and drank 2 cups of margarita and everything was spinning around me…didn’t feel great and from that point I know that I I can’t drink. Alcohol and I just don’t get along together. I do enjoy some mixed drinks once in a while..and again…mixed drinks are all sugar bomb anyway and I don’t want to jeopardize my body with sugar bombs.

    anyway I support Z&F decision of giving up alcohol :)

    Finally my scores for this workout:
    1. Dive Bomber 9-7-7-7
    2. Sandbag Squat (used 15-20lbs backpack) & Lunge Back 11-13-14-13
    3. Knee/Leg Raises 17-17-18-17
    4. Snowboarder 28-28-26-27

    I did all dive bombers in proper form..tough but getting there..the beginner variation felt a bit too easy now so I know I have to start working on the proper form.

    Yesterday since no new workout I just did my own challenge.
    While preparing dinner I did 2 min squats – 60 reps

    Before dinner I did 10 minutes burpees – 84 reps.

    Call me a nerd, but I feel like having ants in the pants if I didn’t do workout just for ONE DAY!

  • Ninjalew

    Wow you guys must have got hammered for Freddy’s birthday bash, I used to say the same thing the morning after a big night but don’t worry these crazy ideas don’t normally last for long.

  • Julie

    I quite understand how you feel about alcohol…One day i woke up not knowing what “happened” the last night, (luckily nothing bad other than my pride was hurt! ; ) And that was the end of it… I did not like myself so it wasn’t fun anymore. So now, i drink only on special occasion, and most of the time i just take one drink that last the whole time… And i’m still having a good time : ) I must admit that if peer pressure was not there, i probably would not drink at all. I kind of take the easy way out of not anserwring the ‘why are you not drinking?’ bit…

  • Lisa

    Hi Gina, I highly recommend Allen Carr’s book “The Easy Way to Control Alcohol”, it will change your life! You are at the stage where you feel like it’s a problem and want to do something about it. I was in the same situation, and this book is all you have to read and the problem will be solved. It’s amazing.

    • Nina_CZ

      Lisa, I didn’t know he also has one for alcohol control! His Easyway to stop smoking helped me to quit :) I also have one about a nutrition, I will check this one out too (I don’t drink, but I am interested in reading it). Thanks for the tip!

  • Kathleen

    Good for you Z & F, I am even more in awe of you two now, respect respect respect :)

    Alcohol is a poision, we as a society have accepted it but it is still a poision just like cigerettes the body has no use for it and does not really know how to process it or excrete this harmful posion completely, hence health problems, it makes perfect sense that you would not want to hinder or harm your health and vitality. Alcohol is so acidic the body uses a layer of fat to buffer it away from out vital organs and soft tissues. when your body is in an acidic state it will not give up any fat as it needs this fat for its protection against all the acid. You two are so dedicated to health and fitness it makes perfect sense that you would choose to cut out what hinders your progress.

    Lead the way, your guiding light has just got brighter, good luck to you both.

    love and respect


  • Bella

    Whoah! Forever? haha I didn’t watch the video at first. All i can say is: a lot is going to happen before you die! A LOT! Its a big to say you will never have any alcohol as long as you live. But if thats what floats your boat! That’s cool :)

  • Bill

    Well Zuzana you did kick off at 10:30 what did you expect? :-)
    We would have loved to have joined you but we are usually in our bed by 9:30
    How about Sunday lunch or an afternoon of roasting sausages over an open fire next time?

    Happy to join you on the 100% withdrawal experience.
    Even the smallest amount of alcohol de-motivates, long before hangover quantities are achieved.
    We abstain for extended periods every so often and our mood and general feeling of wellbeing is greatly improved. A lot more gets done. That and there are fewer post exercise aches and pains.

    Hint, reduce the coffee at the same time, caffeine and alcohol seem to be symbiotic.

  • Tereza_CZ

    Yep, I agree we all looked horrible by the end of Friday night:) Such a decision always follows after something like that. But it was such a great party! I enjoyed it so much, you all are wonderful people, Harley bar has terrific atmosphere. At first I was affraid something would go wrong but it was 100% amazing. I actually don’t drink alcohol much already so I can join you but I also think there are some occasions which deserve getting drunk, like celebrating bachelory degree in June, for which I hope very much:)
    On Saturday I wanted to do Mr. Vain Exercise Challenge, which I did (in the evening) but these were physically & mentally one the hardest 10 minutes in my life, not talking about the whole-day headache and making the first vegetarian pause since June 2010. Today it’s my long run day so I will do this workout tomorrow.
    So you are planning different kind birthday party than this, Zuzi? For example afternoon gardenparty with playing crocket and eating a cake?:) By the way, yesterday I invented the most diet cheesecake in the world, I just have to invent some corpus under that yet as well:)

  • Bella

    lol had a little too much fun friday night? (Hope it was a great birthday Freddy!)

    Alcohol can be very hard on the body. My body is so offended by alcohol that i’ve stop drinking it all together. It didn’t used to be that way but now that it is i’m almost glad i don’t have to make that decision. It takes care of its self (I wish things were that easy when it came to eating the right foods and amounts). Sometimes it is hard when in social nightlife settings but over all i glean a lot of satisfaction from my alcohol free lifestyle and body.

  • yana

    You guys are awesome and Idk why I haven’t heard of your website till now lol. This was my very first workout and I decided to start a youtube channel documenting my progress with your workouts. I think its a good way for me to stay motivated so come follow me or join me :) (youtube link is in my profile thingy)
    Btw I don’t drink either I just don’t see the point in it honestly.

  • Young1

    wow !you two must have gotten hammered i used to drink alot i was a bartender and a smoker for years played pool for beer i wasnt to bad at it sometimes could drink all night for free and swore every time never again i enjoy a drink or two every now still and then i adjust my workout to it days off the day after a drink night or i punish myself for a drink by a really hard workout even on vacation i am up at 5:30 every morning to workout everyone thinks im crazy i enjoy my workout more than any drink cant wait to get to the hotel to see what kind of equipment they have
    love you guys have a great doay

  • Rachael

    I may be wrong, but I think I read one other person that mentioned Freddy’s b-day party. I was thinking the same thing, not sure if that was the motivation to be alcohol free. I was suprised that you would have your meeting in a bar. I know you said you’re anti-social once. I don’t know if that was the motivation as to where to have your get together but it didn’t seem to fit your personalities. I just wanted you guys to know that we like you just the way you are. You wouldn’t have to meet us in places you think are social places to meet. We love you, and your workouts, and I missed you guys for the three days nothing was posted. Stick to get togethers doing active things that we all like. (future idea = group hike). Glad to have you back.

  • Michael Custer

    Everyone should do just what they want to do! Have a drink, or don’t, it’s really a personal decision to make and that’s that! I still enjoy beer, but am getting to a point where the enjoyment isn’t what it was, so I can see both sides of the coin here. But in the end, I’ll make the decision that is best for me! Just like Fred and Zuz are doing!

  • poacheR

    Hahahah … why does this sound to me like one of those “Ooooh Goddd I’m never gonna drink again!” nights took place? xD

    I’m “lucky” enough to be one of those people who never really warmed up to alcohol. I’ve always found it tastes foul (except in food), and I’ve never been too crazy about its effects either. Moreover, I find the whole ‘being drunk as an excuse to be an idiot’ thing irresponsible; if you know you’re prone to doing stupid things, then you should take extra care NOT to get drunk, let along use it as an excuse. (The obvious example: you wouldn’t use that excuse for your streak of car accidents, would you)

    I put “lucky” in quotes, because I’m now living in the UK, which is an alcohol nation, more so than any other country I’ve experienced. People take your not-drinking very personally here, so occasionally you just deal with the fact that you have to destroy your body that tiny bit to keep someone from thinking you’re sending them a message that you hate them. However, to the extent that I can ‘fake’ it, I always go for something like lemonade, ginger ale, ginger beer etc. If I get ‘caught’, I try to be the ‘designated driver’ which is always a good excuse (and also gets you an ‘aw you poor thing’ response, which I find very ironic, heheh). At desperate times I’ve used the line ‘I have a medical condition, so I can’t drink’ (which is not true) … but sometimes people actually ask what that is, so it ends up as a joke (“Well, I get drunk and do stupid things so my doctor told me not to” :p )

    Mind you, drinking carbonated soft-drinks instead isn’t necessarily harmless. Usually there aren’t diet versions in these places, but even so, I bet most people don’t know that diet drinks *STILL* make you fat, by promoting fat storage to counteract the acidity (i.e. if you ‘do’ lose weight, it’ll come off muscle first because the body is clinging on to fat because of the increased acidity). Having said that though, they’re relatively harmless stuff compared to alcohol, so I treat it as ‘my poison for the night’. Others get drunk, I get a sugar-buzz :p

    As for whether alcohol is good for you or not … I’ve worked in an ER department long enough to know even the smallest amount can have incredibly catastrophic consequences.

  • Tammy77

    Yup! I’m totally on board with “letting go” of alcohol in all aspects of my life. I made this exact decision last week after experiecing the LAST hangover I ever want to go through! It may sound funny to some, but you have to start somewhere…right? Congrats to you both, I think this goes hand in hand with living a “clean” life.
    All the best, as always,

  • Dheana

    I can agree to never getting DRUNK again…both for the physical effects and how it makes you feel about how you acted the night before. But I have this little love affair with wine that brings me so much joy…the chocolately goodness of a good malbec, the bright fruitiness of an Aussie grenache, the clean apply flavour of a dry Alsace reisling….hmmm :) Of course overdoing it erases all the good stuff, so for me – moderation is KEY. All the same, total respect and support for your decision!

    • Dana Grace Van Beneden

      I feel your love, Dheana:) I, too, relish and savor the the complexities of a nice glass of red wine.

  • Anonymous

    John – we are not asking or telling anyone to do the same. As we very clearly state it’s a personal choice that we are making :)

  • Marina Aslanidou

    WOW what was that! I am totally breathless…i haven’t worked out for 03 days and it shows on my results :(
    1. Dive Bomber Push Up – 7, 6, 6, 4
    2. Sandbag Squat & Lunge Back – 9, 8, 6, 8
    3. Hanging Knee Raises – 20, 18, 19, 15
    4. Snow Boarder – 24, 18, 19, 15

    Regarding Alcohol, i promise to give up on G&T but a glass of red wine is good for the heart so its a keeper in logical prortions…

  • Ildikó Sünci Mázár

    Gotta dash, but quickly my scores (cuz I’m so proud of ‘em):
    1. Dive Bomber Push Up – 10, 9, 9, 9
    2. Sandbag Squat & Lunge Back – 13, 13, 11, 12
    3. Hanging Knee Raises – 22, 20, 15, 18
    4. Snow Boarder – 35, 28, 26, 31
    …no time for skipping today :-(

    • Nina_CZ

      Great score Ildi!
      I honestly admire everyone who is able to do more than 5 regular divebombers in a row, I find these extremely challenging! Keep on going! :)

      • Ildikó Sünci Mázár

        Hey Nina, how do you know the nick for Ildikó?
        RE: dive bombers, thanks for your encouragement. To be honest, I couldn’t have done another one after just finishing either set, but this is already a great improvement, because in January, when I fell in love with bodyrocking (love at first sight, of course) I couldn’t do a single one of them. They ARE extremely challenging (as well as the pull ups from dead hangs and the ninja jumps that I still need to master properly).
        Anyway, you have nothing to be shy about, you seem to be one of the most dedicated bodyrockers here.

        • Nina_CZ

          My friends girlfriend name is Ildikó too :) so I know he calls her Ildi a lot :) Her parents are originally from Hungary :)
          That IS hell of an improvement since January, you rock girl, good job :))
          Thank you for thinking so, I am really dedicated, cause THIS for the first in my life is really something I love to do, want to do and wanna spread around the world :D Being super lazy in the past makes me even more passionate about this :)

  • Anonymous

    Hi Zuzana and Freddy,

    Gees, I don’t know I’m such a heavy drinker…it would be hard to quit. I mean I drink maybe two or three beers and a couple glasses of wine a year. It’s not exactly ruling my life. You know all you guys are doing is making me seriously regret not being there at the last time Zuzi got drunk! Which is probably not what you wanted! :-)

    When I was in college I would drink at parties till I was under the table and make a complete fool of myself. Usually with a massive hangover afterwords.

    Even though I’m not a heavy drink I do drink…so for you folks I will quite for one year and see how that goes.


  • Nina_CZ

    Starting bodyrocking or starting being alcohol free? Either way – welcome aboard and good luck to you! :)))

  • Nina_CZ

    LOL now I am really glad I didn’t come :D cause even people I love are disgusting to me when they are drunk :D :D :D I wanna meet a sober you, guys :D

  • Nina_CZ

    Not disappointing to me at all! Of course you can have a glass of wine with friends but – what is the point? Do you really need to have alcohol to have fun, or you just want something tasty to drink. Well, wine is not even tasty, lol :D I don’t mean to personaly attack you, Klika, but WHY do people need to drink to celebrate something? A lot of people I know drink just to fit in, and they don’t even like the taste of it. Many people I know just “have to have one beer in a hot summer day to feel better,” lol, why? That beer will only make you more thirsty.
    Of course its everyone’s choice, but since I have very personal issues connected with alcohol, I more then welcome this decision Zuzi and Freddy made.

    • Yuli Slavina

      amm.. how about because it’s tasty? good alcohol tastes good
      a bit of whiskey, red whine or a good beer

  • Cynthia Hannah

    Sadly I have to wait until tomorrow to do this one , the time change has my little guy not so sleep compliant,LOL. Good for you guys to remove alcohol from your lifestyle if you so choose , don’t beat yourselves up if down the road you choose to enjoy a drink here and there but also I think it is awesome to be able to make defined choices for yourself. Zuzana you mentioned your Fathers alcoholism in your interview and I know for me personally having an alcoholic Mother that drinking can be something that is tough to feel good about in any amount when it has contributed negatively in your life through a loved one or your own experiences to varying degrees. For example, even though I do not have issues with drinking myself , the idea of having a drink alone is not something I can do and feel good about ,feels weird because of my Mom, although I would not judge someone else for having a drink after work to wind down.
    I can not wait to do this workout tomorrow ,see y’all then !!

  • Nina_CZ

    Guys, I am so proud of you about the alcohol decision :D
    I do not smoke for a year and I don’t drink for three. Today exactly is the unfortunate 3rd anniversary of my exboyfriends death. He died at 28 because of the alcohol. Alcohol also ruiner our 3 year relationship. Also my grandfather was an alcoholic and was physically abusive to my grandma and my mother. I hate alcohol since forever, I was only drunk once :D and the morning after I knew I never wanna feel like that again. I hate when I don’t have control of my body and my mouth, lol. I also hate how drunk people look when they are really wasted. My aunt always says: You need to learn to drink, it is so much fun. How is it fun??? You are not able to have fun without being wasted? I can! Jealous??? :D
    So I am definitelly with ya on all this “no alcohol until forever” challenge :)

    Also the workout looks amazing, hate dive bombers but need to practice them. Will do later today! :)

  • Camila

    I am so proud of you guys! I know you can do it!!! You will see the difference in your body and mind!

  • krislegeek

    great choice!!

  • darlene.

    Zuzanna, I would like you congratulate you on your new commitment. Additionally congratulations on quitting smoking and making all the other improvements in your life thus far. I would also like to say thank you from all Bodyrockers for showing us how strong a person can be. You are very inspiring and I am assured that you will reach all your goals, whatever they may be.

    on a side note,
    maybe once, you’ve conquered no-alcohol, you’ll be able to give vegetarianism another try? ;)
    also, I miss your recipes on your site. what is your opinion on the “raw” diet?

  • BodyRockAddict

    I cut my alcohol consumption back tremendously this last year as I made a commitment to health and fitness. I lost 50 lbs. I didnt cut it out completely, and don’t think I can. but now I enjoy it the same way I would enjoy an occaisional “cheat meal” on my diet. For the pleasure and taste of whatever it is, and not to get drunk. There is no way a body will be fit if you are drinking daily. I cannot even begin to tell you how friendships changed, between the alcohol reduction and clean eating. PEople were resentful and almost spiteful and angry when I would have my perrier and muddled lime and mint. (clean mojito). It hurt but over time a good example wins. And they have made changes too.

    Sometimes there is pressure when cooking a meal to have a nice drink. So Here are some of my recipes for clean “cocktails” that are just as pretty and way more refreshing than booze. And way healthier than diet soda

    Watermelon Water:
    Puree a watermelon seeds and all into a blender, strain put back in add water, fresh lemon and agave nectar to taste. Blend again, serve over ice.

    Lemonade –
    Water, fresh lemon juice, and agave nectar (just a littel to cut the sour)
    Variations – muddle different fruits into it such as watermelon, raspberries, kiwi – pour into a tall glass with ice, garnish with a mint sprig

    Clean Mojito
    AS above, perrier, lime, mint, and you can add any fruit you want to the muddle, raspberries, blueberries, you don’t need sweetener in this one.

    Flavoured waters. A big jug of water in the fridge with cucumber and basil let it soak for a few hours. Or fill it with lemons, and oranges. It looks very pretty in a glass jug to serve to guests.

    The possibilities are endless.

    PS. Todays workout killed. Love it.

  • Patrick

    So many different opinions, and not one person criticized another. :-)

    Drunk….twice in my life, that was enough. 2-3 glasses of red wine per week with dinner, works
    for me.

  • darlene.

    That is a very good way to think of it. Agreed! I like my local farmers waaaay better than I like any of my previous doctors.

  • ZoeRocker

    I feel like I am slowly but surely coming to the same decision in my life with alcohol. For years I thought it was fine to drink everyday and sometimes even start drinking in the morning like it was something super fun. Every time I did that I would end up passing out in the late afternoon from being so tired/drunk. I would then wake up around midnight, very disoriented and feeling like death.

    Every year for the past 4 years, I have taken every January off of drinking. I felt so digusted with all the boozing during the holidays that I needed the “time off”. Then, when February came I would think, “okay time to go get hammered with my friends!” It was different for me this year. I realised I was completely missing the point. Since starting to workout with in November 2010 my life has changed drastically for the better. When February came this year, I was afraid to drink because I thought it would ruin all the progress I had made.

    With being the only workouts I’ve done, I lost 15lbs in 2 months. I was already small but have always had an extra layer of fat that has plagued me since I was a young teenager. I have now lost it and am on the fast track to having six pack abs like Zuzana. Drinking alcohol has only hindered my performance. Since February, every time I drink (which has been much less frequent than before and only a few drinks at a time) I don’t do my workouts. I feel too sluggish and tired, and convince myself that I need an “active rest day” (which turns out to be not active). This is not who I want to be anymore. I want to be the best version of myself that I can be, and if that means cutting out alcohol than I am prepared to make that choice. I think it will be easier knowing that I have you guys to look to when that temptation faces me.

    I always say, never say never because most things in moderation are okay. I can’t say I will never drink again yet. I can’t say I won’t drink champaign at my wedding, or a boatload of wine when my parents pass away or a shot for celebrating success. I can’t even say that for this coming weekend because my band is playing a show. But I can say that if there are things holding you back from being who you want to be, no matter what they are, maybe its time to give them the boot!

  • Sarah Spencer

    Well, as it turns out, I was never a heavy drinker. But I have converted into mormonism and haven’t touched alcohol at all. Most of it wasn’t because I switched religions, but because I just never really saw a use for it. I am more than happy to stick to this ‘challange.’ :-)

  • Anonymous

    I have never drunk before— perhaps because I am underage. But I know many people my age who drink alcohol regardless of age restrictions. I honestly find it unattractive when people drink, and more so when people smoke. I would like to congratulate Zuzanna and any other BodyRocker who has quit smoking. As we all know, smoking is detrimental to our health and over all well-being. However, studies have shown that a moderate intake of alcohol can be beneficial to your health. It is said that wine can “reduce the risk of heart disease, certain cancers, and slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s Disease… It’s been well documented that moderate amounts of alcohol can raise your good cholesterol (HDL-cholesterol) and thin your blood. This is thought to be one of the primary cardiovascular benefits from wine (red and white), as well as hard liquor and beer.” It is recommended that men should have no more than 10 ounces of wine per day, while women should have no more than 5 ounces of wine per day. But it is important to realize that when you drink alcoholic beverages, you should also balance the drinks out with more exercise, higher intake of fruits and vegetables, more fiber, and less saturated fats. In the end, it will always be your choice as to whether or not you want to consume alcohol. I personally feel that we do not require alcohol at all. If our ancestors survived with “real foods”, we should be able to do the same. Just make the decision you feel will be right for your body. Be smart about it. Be healthy!

  • Joshy

    You can do it Zuzana and Freddy. You won’t miss alcohol at all. I’ve never drank or even had a sip of ANY alcoholic beverage. I don’t need booze to participate in karaoke night or to have a good time. Parties at my house consist of great food, ridiculously fun games, lots of laughter, good friends and neighbors, toe tapping music, and sometimes spaghetti westerns. By the Way, you are my hero for quitting smoking after 1 pack a day! WOW! I’ve never smoked either, but still what a difficult habit to quit and you did it. Thanks for sharing.

  • Flavia Requim

    It is soooooooo good to know that you guys will be stopping drinking!!
    It´s so healthy and definetlly the RIGHT decision!!
    So proud of you!!
    When I decided stop doing it nobody believed I could but it´s been almost 7 years I´m total free of everything!!
    It was the best decision I´ve made, much more energy, much more power!! And drinks make us flaccid!!

  •!/empowart Jessica

    Try leg raises while lying on your back. Don’t let your legs rest on the ground. Keep the movement controlled. :)

  • Alisha

    I sat down and read this post and after being thrilled with the last one , the Diet Challenge #4…I just feel so much gratitude towards you both. So many of us bodyrockers really weigh your advice and watch your example…and this just takes us all to a next higher level. I love the support you have for one another, it is the best! Alcohol can be so many things…but if we are all about working hard on our fitness and hard to live more well and with better and better quality, then it definitely has no place in our every day lives. It nearly ruined my life, and my father was killed when I was a baby because of another’s rage and altered mind while under the influence. I can appreciate a certain social tastefulness that some people/countries bring to mind when I think of fine wines, elixirs, etc..but when I look at it more realistically and close to home & what the majority of folks use it as, I am so turned off by it. I appreciate and heavily respect your choice. And all of you guys that have shared it. Just love this site!!!!!

  • Janet

    This is a very important decision! Drinking is such a social thing it almost becomes a choice you have to consult your friends about: “Can we still be friends if I don’t drink with you?” It does tend to change your friendships I’ve found, but that is a good thing. The hard part is to follow your own conscience on this, not your friends’ advice. It is so hard to have the strength to remember the last hangover when “friends” are getting together and drinking. However, once you wake up the next morning (and your “friends” are all crawling around moaning and searching for Advil) you will feel soooo strong and happy that you listened to yourself. Alcohol is addictive socially and physically. And the pressure now that wine is “heart healthy” (so are just the grapes, BTW). Phew. It’s a real challenge.
    Fortunately my body made the decision for me. I got evil hangovers on less and less alcohol as I got older. Now all wine is absolute poison for me and two beers is teetering on the brink of a huge hangover headache the next morning. It made the decision very easy (about 10 years ago). In hindsight, I should’ve done it decades earlier as it never improved anything in my life.
    It is so nice to have exercise and eating well be my only addictions! Now I think I can say I am addicted to feeling as healthy and alive as I possibly can. Life is just too sweet to medicate yourself through.
    I really appreciate your candor on this important topic!

  • Janet

    Alcohol is such a slippery slope!!

  • Anonymous

    I have never drunk much… In fact I don’t necessarily enjoy it that much. I only drink for special celebration like birthday or Christmas but never drinks with a high level of alcohol (and sugar)… just a glass of wine or champagne.
    I am French so wine is important and in France wine is considered essential for a good meal. I like this culture which is not about binge drinking but appreciating every sip and matching the wine to the food so that it highlights the flavor of a dish. I am living in Canada now and the approach to alcohol is very different, and that’s why I drink less since I am here!
    Btw, a glass of red wine now and then has been proved to be good for your health… I said only one glass ;)

  • Janet

    New friends are more fun than hangovers for sure!!

  • Anonymous

    brutal workout!!! my scores:
    divebombers: 8,5,6,6 (still weak on these, more mentally than physically)
    2. substituted sandbags squats w/ jump tuck and back lunge and 1 leg jump up: 9,8,9,9
    3. HKraises:17,16,14,19
    4. snowboarder: 36,30,32,40

    almost threw up after completely pushing the 40 snowboarders out. awesome workout!!

    ps. i have never drank alcohol and dont plan on getting drunk, especially not to fit in, and i can find other ways to have fun. My speech starts slurring after these workouts already!!! you guys are such amazing role models

  • Alisha

    this rings true to me …very good correlation.

  • AudraFit

    I used to drink all the hard liquor drinks all the time and gave it up when I started Bodyrocking. Haven’t looked back since. I was sick and tired of the hangovers not to mention feeling bad for my liver. There’s no way you can Bodyrock with a hangover that’s for sure! I had a feeling you two were gonna mention this. I believe the last time you two went to a club and it took a couple of days for you to recuperate and when you posted on Bodyrock you decided that wasn’t for you either. I do have an occasional glass of red wine but, now I’m considering if it’s really even worth it anymore. I find that it helps me relax and unwind after a long day at work. Hmm, it’s definatley something to think about. On another note, I’ll be doing this workout tomorrow as I’ve already done one this morning.

    • Anna

      I’m kinda like you Audra… working out and drink just plain don’t mix. If I have more than 1-2 on any given night, it’s next to impossible to work out properly the next day. So if I’m training for something really specific, like a race or whatever, I go totally dry. And if I don’t happen to go meet friends and I’m working out and keeping track of diet religiously, I go totally dry just by default, and I definitely like that I feel so good.

      However, I myself wouldn’t cut it out totally–I like my vices now and then to celebrate and to enjoy some pals, plus 1 beer sure takes the edge off if I have to play on stage! I guess it’s kind of like…. cheesecake! Getting wasted is never worth it but the one or two drinks once or twice a week is okay with my lifestyle and workout schedule. Also there are a few cardiology studies out there that say light drinkers are better off than teetotalers in terms of heart disease and high blood pressure in the general population…
      …but we are bodyrockers, not the general population, so you could hardly measure us by that anyway! So, a personal decision, but I’m not holding myself to absolutes. I bodyrock, so every now and then, I deserve my glass or two of wine–and maybe some cheesecake :)

  • Hboo

    I just started doing your workouts about a week ago. I am very weak right now. Is it normal for people not to be able to keep going for the full 50 seconds when just starting out? My muscles give up so quickly but my mind wants to keep pushing.


  • Kacy Celeste Huffman

    I think it is a wonderful thing for the both of you!! I personally enjoy a nice wine if I am eating at a nice restaruant but never just to go out and get hammered. If this works out well for you I might think of doing it too!! :):)

  • Judy ;)

    Interesting topic!!! I don’t drink unless it is social, and I don’t have more than 1 glass of red wine. When I was young I use to do it almost every weekend, then realized that I was letting the alcohol have control of me each time I drank. I decided that I was the one in control. I been living now for years like this (in control) I could be with friends were everyone is drinking and if I decide I have a glass of wine or simple don’t drink but it is in me to have the control.

    Changing subject I will like to see pictures from Freddy’s b-day………….pictures, pictures, pictures please!
    Will do this workout tomorrow…….;)

    Sincerely, the designated…:)

  • Anonymous

    Great point – I think Brutus has a lot of sway here too.

  • Natasha

    I have been alcohol free for almost 2 years and I must say it has made THE most profound difference in my life. I ended an unhealthy relationship, started a new business and have more alcohol free friends than I had any kind of friends before. PLUS I lost two sizes in clothing. I am 51 and wear a size zero in US clothing. My life is wonderful, I love it, and I am so grateful every single day that I don’t have to drink today. I CHOOSE to be free of that poison. I drink loads water and green tea and my skin shows it. Most people think I am about 25 to 35 years old.
    So, I congratulate you , Zusana and Freddy. (I’m guessing you guys woke up after Freddy’s birthday feeling like s**t and made a decision. Trust me, when you’ll be my age you will believe it is the BEST decision you ever made.

    • Anonymous

      We did wake up feeling like s@#t actually 2 sh*&s, but more than just the physical symptoms we honestly just don’t like the way we act when we drink. I never feel good about myself after and neither does Zuzana. It often over shadows the headache. There are just so many reasons that we are letting go of this behavior and all of them are positive. It just makes sense for us :)

      • Alisha

        that’s how it makes me feel too.

      • cheryl

        Hi Im Cheryl , a new body rocker, I am also a healing minister from Ohio,,my father drinks every night and if I want to visit with him I go see him at the bar,(sometimes I get to pray for peeps) I drink water and talk a few then leave I think most people that go to bars are bored and dont know what else to do ,but I cant stand to talk to peeps that have been drinking the most unintelligent conversations ever,
        anything is better to do than go to a bar .You always get the people that say oh yes I workout and flex and have a big gut but seriously my time is better spent and company elsewhere, looking forward to seeing creative non alcoholic trips on ways to celebrate special occasions,maybe trips to museum,zoos I love your site and enjoy your postings,God Bless Freddy and zuzana , you are an inspiration to many :)

      • Anonymous

        Hi Guys,

        We might kid you two about this now and then, but it’s a good thing to take control of a behavior you don’t like in yourself. I have a wedding next weekend I’m going to. Of two close friends and I’ve promised to not drink for a year here in support of your decision and even with the social stigmas that will cause me I will stick with it.

        Our greatest strength comes from not listening to Brutus in any of his forms!

        Take care and be well,

    • Janet

      I agree it hits you harder as you get older (53)!

  • Donna

    Just finished this and feel great:)
    My scores are as follows;
    1. Dive bombers 12,12,12,12
    2. Sandbag squat and lunge back 8,10,9,8
    3. Laying leg raises 15,17,19,19
    4. Snow boarder 30,31,30,32
    Since we now know you have both made a wise decision to stop drinking too much alcohol you can now post the pictures from Harley’s bar that we are all waiting too see:)

    • Anonymous

      Wow! Awesome score!!

  • Anonymous

    Hi there

    the topic is just about right…as I am getting older I don’t drink so much, and on friday I went out with my friends, some goodby party for one of us leaving for Germany…for good..and so we went drinking,and dancing and having fun..but for two days now I am getting better,just lying around…blah…
    and I was thinking…why in a Gods name I need this?I know better?I am better than this?…and now it will be so much more easier if we are doing it together…

    kisses to you all

  • Anonymous

    I think that cutting alcohol out of my life was definitely one of the best decisions in my life!! I never drank much, I was mostly drinking socially, meaning everyone around me drank when we would get out so I did too just to avoid boredom. However, I did get drunk couple of times, and it never felt good. I felt sick the next day, weak and not really able to either eat or do anything. I just felt I was poisoning my body, and I didn’t want to do that anymore, because most of all I didn’t enjoy it, so what’s the point, right? :)

    P.S. So how was it on Friday? Did you have good time? Bodyrockers share your experience of hanging out with Z&F!!! :D
    And are we going to see the pictures from celebration on Friday night? :D

  • Anonymous

    It was fun, but we did have too much!

  • Annette

    I love that you two are going alcohol-free. I made that choice years ago, and have not regretted it. I wish more people would see this as an option for better health and less empty calories!

  • Luisa

    I think your decision about alcohol seems to fit with your incredibly healthy lifestyle. Good for you! I rarely drink, mostly because I am a puker, yup, if I have more than 2-3 drinks I am just so sick – it feels like my body has been poisoned. I can have lots of fun at a party even though I don’t drink, but my friends that do drink really want me to drink with them – they find it odd when I don’t drink. Isn’t that crazy??

    • Nina_CZ

      I am a sleeper :D Even a tiny amount of alcohol makes me super sleepy, I never understood how drunk people can dance, laugh and stay up all night :D I also hate the feeling of loosing control over my behavior. I know a lot of people who had sex with a stranger while wasted, regret it next day and blamed it on alcohol. But it was them who was drinking it, lol, nobody pushed them to pour it in their throats :D Alcohol is a lame excuse, haha.

  • Keda Maru

    awesome choice… rock on!

  • P. K. Kumar

    I have also decided to go alcohol free….curious as this article just comes at the right time. Time to push the limits on how healthy of a lifestyle I can lead.

  • Bryahn Justine

    I’ve had the same realization: alcohol is just not worth it. I haven’t had a drink since new years. I didn’t make a goal of absolutely no alcohol, it’s just sort of happened; unless there is really a cause for celebration, drinking is just not worth it to me. I don’t know if i’ll ever have another drink (I’m only 23) but I don’t miss it, AT ALL.

  • Katherine Russell

    the high you get from doing one of your workouts is SO MUCH BETTER than spending the night out at the bar !!!

  • Kik

    My husband quit drinking over a year ago and I followed more or less by default. At first, it seemed like a tricky world to navigate, but over time it was not a big deal for me. I derive more pleasure from a small dessert than I do from the occasional glass of wine as it turns out, so that’s how I choose to allocate those calories. I encourage anyone interested to try dropping alcohol even temporarily. You may not miss it as much as you think. Good luck and love to all!

  • Summer Fitzgerald

    After I work out, the last thing I want is to drink. And when I drink, the last thing I want to do is work out.

  • Alaina

    I am impressed by your alcohol free commitment and that you already quit smoking! I never drink socially because I feel there is too much pressure and others almost want to see you get drunk or to be drunk with them. Either that or I act like my crazy self and people say I’m drunk. I hate that.
    I do enjoy a glass of wine or beer but I think that I should put a strict limit on alcohol. I do not want to give up alcohol completely because I just love a nice glass of wine with a good meal but there are two things I have decided to give up:
    1. I will not have more than 1 drink per week.
    2. I will not drink unless it is with my meal.
    3. I will not open a bottle of wine by myself.

    Thanks for your encouragement!

  • Bobbiapril

    I have done it and I didnt last longer than 2 months. I loved it! But I live in Perth Aus… Alcohol is what we do. TERRIBLE I KNOW! So anyway you are totally right, the negative’s outweigh the possitives for sure. Last night I had just three drinks at a party and I feel terrible! I will deffinately try again:)

  • Somhow

    My husband and I are also alcohol free! I am 29 and he is 30. We also have found that (especially when it comes o fitness and health) the good outweighs the bad! When I was working out before I became 90% raw vegan for about a year! I’m not anymore, but it was the healthiest I ever felt!

    We have been following your site for almost 2 years now (I love your new website btw) Funny I’ve never posted before? We both were very fit for a couple years and then life happened, and we stopped. I recommitted about 3 months ago and I my husband is just about ready(after a lot of motivation from me!) I have not found anything better than the workouts I do from your site for the total fitness package! I owe so much to you! I can’t even count how many people I have led to you! Thank you so much for all you do!!

  • helena p

    I don´t drink. So needless to say you have made a greata decision!! Thumbs up guys.

  • Ally Valdes

    I’m personally not much of a drinker myself, mostly because of what I have seen it do to people I know. It turned them into sad alcoholics who rely on a few good drinks to feel good for a few minutes… no not me. I’m so much stronger than that (well, In a way you can say chocolate IS my alcohol, but I’m working on that one haha). Plus, most alcoholic bevs are super high in calories. I think a woman looks the most beautiful when she can say NO to drinking, and today Zuzana, looked prettier than you ever have before!

    I’ll take this non-alcohol challenge with you! :)

  • Kailei Bearface

    never drunk (obviously), never will ;)

  • Cortnie Steoger

    I’ve never had a drink in my entire life. I know beyond a shadow of a doubt that my brain, body, and spirit are far better off that way. Way to be an example by treating the bodies, that God gave you, the way you should!

  • Sabrina

    I cannot get on my disqus account here anymore I always post as Sabrina. But I just knew you were going to quit drinking!! I knew it when u said u were going to get drunk! :D Honestly I want to totally quit, i barely drink anything when I do drink but I hate being around drunk people, especially those I love. I always want to quit but it seems like the only hobby this family has! So I keep drinking a few glasses of wine and listen to everyone get obnoxious or angry. I always feel sad the next day cause I know im the only one who remembers anything that was said. My husband has a cousin who doesnt drink, he sits around with us all as we drink and he doesnt, we’re planning to try to have kids ath the end of this year so I intend to stop when im pregnant (which people frown upon in italy) and then never starting up again :D Im hoping that will mean others will follow suit or at least stop drinking like they are 18 and just moved out of their parents house.
    Well done guy, your inspiring as always,

  • Sc00000

    I would love to go alcohol free. I have cut down on my drinking significantly, but I think I would be much happier if I didn’t do it at all. The hangovers are not worth the headache literally. You and Freddyare wonderful inspirations!

  • glayow

    I think it would be good to say why no alcohol Zuz…in an earlier video you were looking forward to celebrating Freddie’s birthday (and maybe getting drunk) and I’m sure some of us would have liked to have been in Prague to celebrate with you both. So why the change?

    • Alana

      Have you ever been hungover? lol You’d know why the change after that haha

      • Adrian B

        I think this is more than a change of heart because of the hangover.
        If Z&F didn’t say anything by now, you can guess they don’t want to talk about it, so I say let’s give them that space.
        Personally, I drink now and then, but I actually do it because I like the taste, not because “my body needs it” or “my antourage is to blame”. I can’t even remember how many times I turned my father down on having a beer.
        And as Hal said, your body actually chemically needs a tiny bit of alcohol. But for people with healthy eating habits that is not a problem because they get it from the fermentation of the fruit they eat.
        Anyway, if your decision is to stop drinking alcohol altogether, then that is the right decision for you and bodyrockers support you all the way Zuzana and Freddy!

        • Anonymous

          Hi Adrian, we both have alcoholism in our families and for us we just kind of reached this point where we both felt deeply that enough is enough. It’s hard to put into words all of the reasons why, but other than just saying it just feel right for us to quit right now I’m not sure that there is a better answer :)

  • Anna

    ….but then again, plenty studies showing moderate drinking more healthy than zero, so can’t condemn that approach either!

  • Kthreinen

    I wish you the best of luck with your decision to never drink alcohol again. If both of you support each other you should do well. It sounds like both of you talked it out and came to this decision together.

  • Moustafa

    i like it :))))

  • Lauramilnes

    Just curious about your decision to go alcohol free based on your video from Freddy’s birthday plans…you said you were going to get “drunk”. Personally I don’t have any problem with moderate use of alcohol – studies have shown moderate use is actually more beneficial than none at all. I work as a wine rep and am studying a diploma in wine so going alcohol free is not an option for me, nor would I consider it. But, each to their own!

  • Donna

    I have never been much of a drinker and have only been smashed once in my life :)

  • Yashizzle

    I don’t drink and i think you guys are being a great example by becoming 100% alcohol free! Strictly from a scientific point of view, alcohol has terrible effects on so many vital organs in our body, especially the brain. So, all this working out to live a long and healthy life is totally being undermined by putting a poison like alcohol into our bodies. So thank you guys, once again, for being such a great role model for people. :)