BodyRock.TV

Zuzana and Freddy, please don’t feel like you need to apologise for not being able to post a completely new workout all the time when the circumstance don’t allow it. You guys have a life too that you need to live and you shouldn’t feel bad about it! All us Bodyrockers are so grateful for everything you do!
I have really enjoyed this week of repeating older workouts every day! It is fun to revisit the previous routines, especially because I have been able to beat almost all of my scores so far in this marathon!

Anyway, what I was trying to say is, please don’t feel bad and thank US for for OUR patience. WE are the ones who are grateful for all of your guys’ effort. You posted a schedule for us to work out to and that’s all we need :)

I’m off to do the 300 rep workout now. I did this Beach Body one yesterday (scores are in the comments of the original post). I hope to finish off the week by beating good old Brutus as well as my PB!

Looking forward to a weekend of rest and then another crazy marathon week next week!! :D

Didn’t finish this workout today, only did 3 parts. My knee hurts so bad last 4 days, and those Jumplunger killed it even more. I think I am gonna rest for a day or two for it to go away. I was doing one leg squats at work at usual and my right knee started to hurt and it didn’t stop since. :(
So I only have a little score:
Part 1:
1) Side Lunge Knee Tuck L – 20-17
2) Side Lunge Knee Tuck R – 19-18
3) Happy Monkey – 5,5-6,5

Part 2:
7 sets

Part 3:
1) Jump Lunges 17-15-10
2) Diamond Runner – 6-4-0 – had to stop because of the knee :(

Booo, so only 10 minutes today :(
But there is a slight improvement from the last time :)
Gonna heal my knee :) And it is 5:10 am now, so this was another morning workout :D (half workout…)

I hope the knee repairs overnight!

Thanks Janet! :) It is 4 days now :( Last time this happened it was from making MILIONS of side jump lunges :D I think 2 days of resting (or lighter activity, lol) and it will be fine :) Weird that I did not feel the pain during yesterdays Hot Mess workout (during backlunges or squats), I think that it really is jumping that is making the pain worse… So I also decided to stay away from jumprope for a while now :)

where does your knee hurt?

Hi Nina,

Rest the knee!

In the past what I’ve done is use Ice packs and hot packs alternating every 15 minutes, elevate it over my heart and take Ibuprofen.

–Chris

Hard to describe…I would say it is underneath the kneecap… But I may be wrong :D

It sounds like patella tendinitis, otherwise known as “jumper’s knee”. You are probably on the right track avoiding jumping and deep knee bends. Ice and rest are the usual recipe. Make sure you are tracking your knee directly over your feet at all times (not rolling the knee inwards) when you bend it as this could aggravate it in my experience
Good luck!!

I forgot to add that sometimes adding a higher arch support can help. It helps avoid the rolling in of the knee.

Hi Zuzana,

I imagine it’s hard to be always in front of the camera and now also behind it. Editing is not that easy even with the great software Apple has. So if anyone is really impatient maybe they need to have a time out in the corner. :-)

I’m really glad to hear Freddy is improving. When you mentioned eye drops I began to have serious worries. Still he will need some tender loving care when he is back in your arms. A respiratory illness can leave you very slowly and make it hard to do workouts.

Anyway, you seem to have gotten the hang of doing video.

–Chris

Heading to a Advertising Expo to Prague in a minute, all day of walking :D I hope it wont kill me :) But I have good shoes, those Skechers, and they really help me with my posture, I can walk in them all day and never feel any leg, knee or back pain :)

Aw Nina, take care of your knees..there’s nothing worse than having knee pain. I haven’t done this workout today – couldn’t get up in the morning, especially when it was dark and raining…and I had this pain on my left neck (maybe from those backward lunge and overhead press)

I’ll see if I feel better later today and will tackle this after I got home or I’ll just take a rest day for today.

Btw thanks for your sweet comment on my last workout scores :)

Thank you Jos, I will keep my knee relaxed all weekend :D I can move it and walk without any pain, it just hurts while jumping or squating on one leg (guess the bend + pressure of all my weight makes my knee cry). You should ask someone for a neck massage :)))) My abs hurt like crazy today from the Hot Mess workout :D I though it is gonna be arms, but abs worked a lot yesterday :) The backward lunge with overhead press was really killer!
Take a rest, you deserve it, you push so hard :)))

Yes, rest your knees. You don’t want that to get worse. We still have to listen to our own body. I’ll do this workout later today. I love monkey workouts – my favorite. :)

I don’t know if I should do this workout or the “New 300 Rep” workout today… What do my fellow Bodyrocker’s think I should do?

LOL in your case, I am sure you will do them both anyway :D :D :D

I have a bag of frozen peas wrapped in a towel on my knee right now, it feels nice :D Thank you Maria :)

Haha! I’m gonna start with this one. =D

Hi there…

what a great day…I found one shop where they sell wooden toys, like we had when we were kids..I didn’t see that in ages…and I bought myself a Jojo…remember that??????hahahah

ok..the workout…it was great, I am sweating like a pig but it was great. Sometimes maybe the scores are not so wooow, but you know, you just feel it that you did a great job.I did better than the last time,only with diamond runner push up I didn’t..but still..WOOOOOW…

kisses to you all…and enjoy the spring…

29 jump lunges??? I’d be happy I could pass 20 jump lunges without much breaks. As usual, you’re always very impressive, Audra!

Hope your knees recover soon Nina :)

This is such a torture week Zuzana =D I’ll be surprised if I can survive tomorrow’s workout (300 reps).As I’m posting comment, my legs and butt already sore from those killer jump lunges and side lunges. Overall, I beat my old record :) I don’t know if it is because of “ginseng” drink that my husband gave to me before the exercise lol. Here is how I did ;
1. Side lunge knee tuck(L) – 27,25 / 28,25
Side lunge knee tuck(R) – 26,25 / 28/25
Happy Monkey exercise – 6,7 / 6,6
2. 9/9/8
3. Jump lunges – 29,23,21 / 28,21,20
Diamond runner push ups – 7,7,6 / 7,6,5

Off to bed now. I’ll need a good rest before tackle the final workout from hell week ;)

Seriously this 5 day straight workout is a real mental challenge for me. I had to take one day off yesterday instead of doing this….but I tackled it this morning and overall beat my personal best.

Side Lunge and Knee Tuck (Left) P1 27 / 24 // P5 26 / 24 (old P1 20 / 20 // P5 21 / 19 )

Side Lunge and Knee Tuck (Right) P1 26 / 24 // P5 28 / 27 (old P1 21 / 21 // P5 23 / 21 )

Happy Monkey
P1 8 / 8 // P5 8 / 8 (old P1 5 / 7 // P5 6 / 6 )

2 Commando Push Ups, Roll Over and do 10 Mountain Climber Sprints
P2 8 reps // P4 8.5 reps // P6 8 reps (old P2 7 // P4 6.5 // P6 6 )

Jump Lunges P3 26 / 14 / 15 // P7 28 / 13 / 16 (old P3 22 / 12 / 14 // P7 24 / 13 / 14 )

Diamond Runner Push Ups P3 7 / 7 / 7 // P7 7 / 5 / 6 (old P3 7 / 7 / 5 // P7 5 / 6 / 6 )

did this workout today, absolutely brutal as always.
#1) side lunge knee tuck (l) jan 14,14,16,14 ————> today 20,19,21,18
” (r) jan 13,14,15,14————->18,18,19,18
happy monkey jan 4,5,5,6——————–>6.5,6.5,6,7

#2)commandos and mt sprints -jan- 7,7,6—————8,7,8

#3)jump lunges -jan-23,20,20,24,18,21————->26,22,23,25,(asthma attack)24,18
diamond runners- jan 6,5,5,5,4,5——————>7,5,6,5,,6,6

so i was in the very last round, on the #3 exercises. and my dad came down and started telling me i wasnt going fast enough. i dont like when ppl watch me work out and he can pretty much make me cry by talking to me- and i get rly easily agitated when im working out. i was in the middle of jump lunges and i started feeling like i was really going to throw up. i had to stop my timer and breathe, but i couldnt breathe- my lungs were closing up. I rly couldnt breathe, i had such little space- maybe an asthma attack. but it wasnt getting better and i was gasping for air. i had to run upstairs and outside and lay down even to get my breath back and my lungs back open. it was rly scary, but after i calmed down, i finished the last 2 minutes of the workout outside in the 15 degree fahrenheit weather, but it was actually rly nice and i didnt feel cold at all. just wanted to share this, its never happened to me before and i dont have asthma, at least i didnt think. maybe it was stress induced

Finished on a 2nd try this morning :))) Sweat is dripping all over the room :D
Part 1 / 5
1) Side Lunge Knee Tuck L – 19-17 / 18-11
2) Side Lunge Knee Tuck R – 19-16 / 16-14
3) Happy Monkey – 6-6 / 6-5

Part 2 / 4 / 6
Combo: 7,5 / 5,5 / 5

Part 3 / 7
1) Jump Lunges – 20-12-12 / 16-15-13
2) Diamond Runner – 5-5-5 / 5-4-4

4:50am, without breakfast. I noticed a huge dicrease of energy in part 5 (that is those 11 reps on Side Lunge Knee Tuck only), but immediatelly after that it increased again. Gonna shower now and heading to work :) Have a great day everyone, I surely will :)

You did just as great Jos! Your rep ranges were up there as well :) It’s all of you guys here that inspire me to push hard too!

Thanks! Totally agree! The positive energy here are what motivate me to push harder every time!

My last workout was Hot mess workout on Saturday and that took alot out of me. My muscles were really sore on Sunday and still not right on Monday so I waited so I could give my all today. Just finished this and I felt like I was going to pass out or my legs would give way from under me doing those jump lunges but I kept going and I’m still alive and breathing thank God…My scores are as follows;

Warm Up

Part 1 and Part 5
1. Side lunge knee tuck (left leg) 15,16 / 16,16
2. Side lunge knee tuck (right leg) 16,16 / 17,16
3. Happy monkey exercise 5,6 / 5,6

Part 2 / 4 / 6
10 reps / 11 reps / 11 reps

Part 3 / 7
1. Jump lunge 16,12,11 / 16,12,13
2. Diamond runner push up 7,7,5 / 7,7,7

There is a big improvement since the 29th of January when I last completed this workout. Now I just need to go and do my COOLDOWN which couldn’t come quick enough for me today:)

I did not beat my PB for this one and even did 1 to 2 reps less for the legs exercises (side lunge and jump lunges) – I was expecting this workout to be brutal and did not push hard as a consequence :( I am disappointed with myself but will push hard tomorrow to make up for today!
My score
side lunges (I did a little jump up between each lunge) – left: 20/20//22/22 – right: 20/20//22/22
happy monkey: 7/7//7/7
commando PU / Mountain sprints: 8/8/8 sets
jump lunges: 26/24/24//28/26/26 – I did push hard enough on this one
diamond PU: 8/7/7//8/7/9

I loved it. I think I’ll go for the 6 packs abs tomorrow – I have to make up for these jump lunges!!!

Tough challenging workout! I started bodyrocking in March and have built my strength up beyond what I even thought. I think the key is finding something you are truly enthusiastic about, for me that is bodyrocking. I find when telling people about bodyrocking their response is either ‘ thats not a long workout and wont work for me’ or ‘it looks really hard’ but the truth is as soon as you even attempt one of these workouts you will realise that it will work and better yet you will feel amazing after doing it.

My Scores

side lunge knee tuck left 19,18 / 20, 18
side lunge knee tuck right 20,17 / 18,15
happy monkey exercise 5,6 / 5,5

commando push up and
mountain climber sprints 7sets, 6sets, 6sets

jump lunge 25,19,18 / 22,17,15
diamond runner 5,5,6 / 6,6,7

I did this workout lastnight… talk about a sweat pool!! I did it with my 9 year old Body Rocker!! She is always going that extra distance in PE at school, and being the last to run sprints with the boys, and always pulling 1 more chin up or sit up out! Those diamond runners are definitely killers, but when you have the most motivational bodyrocker doing them with you saying – We won’t quit mom! We will not give up!! that is the best thing that I can keep on instilling in her, so that she turns right around and keeps on instilling in me…. thank you Zuza and Freddy for the movement of support, motivation, strength, and love that we all should have and instill in ourselves and our own little Body Rockers!!! And I agree with Lena – no apologies at all!!

 I did this today, last time i did it was 8 of february 2011. I totally beat all my last scores!!! yupeeeee!! This workout is SOOO HARD and iNTENSE!

Side lunge+knee tuck: 24-22 / 23-19
Side lunge+knee tuck: 24-22 / 21-19
Happy Monkey: 6-6 / 6-6

2 comando push ups + 10 m.c sprints: 7 rounds (almost 8) / 6 rounds + 2 commando push ups / 6 rounds

Jump Lunge: 25-16-15 / 26-15-14
Diamond runner push up: 6-7-7 / 8-6-7 ( on this one my legs hurted much more than my arms! ) 

:):) the hardest and less enjoyable for me was the jumping lunges with diamond runner push ups :P  love the commando push ups! 

I repeated this workout today with coworkers.  I love this one!  It is so challenging.

Side lunge knee tuck:
LT 19-16-18-15
RT 18-18-19-19.5

Happy Monkey: 6-6-5-5

Commando p/u – mtn climber: 6(1 knee) – 6 (all knees) – 6.5 (3 knees)

Jump lunge: 20-12-12-22-16-12
Diamond Runner p/u: 7-7-8-7-7-6 all full, no knees.

When I came home tonight, my husband I & did a workout I made up yesterday.  I forgot my workout stuff when I went to work, but my coworkers needed to do something!  I thought 1 round would only take 12 minutes, but I was wrong.  They said it was hard, & it was!   I thought other Bodyrockers might like it.  This week’s jump-rope-heavy workout were the format base.

Time Challenge
Complete the following exercises as fast as you can, then repeat the circuit one more time.

1. Jump rope – 100 jumps

2. Forward-Backward lunge – 15 per leg.
1 rep – 1 lunge forward AND 1 backward lunge

3. Jump Rope, high knees – 100 jumps

4. Push-ups – 15

5. Jump rope jacks – 100 (each foot fall = 1)

6. Side Plank twist – 20 total 
Start in plank position, then twist to a side plank. Hold 3 sec, then return to plank.  That’s 1 rep.  Alternate sides & do 20 total.

7. Jump rope, high knees – 100 jumps

8. Sumo Squat with overhead press – 15 reps
Raise weight over your head as you squat down.  Lower the weight as you stand back up (I used a 10# weight, John used 15#)

9. Jump rope jacks – 100

10. Tricep dips/alternating leg raise from crab position – 20
As you dip, raise 1 leg. Alternate legs

Round 1:
Both of us: 13:41 (I accidentally did twice as many jump rope jacks in this round)

Round 2:
Me: 13:31
Him: 14:13

Total
Me: 27:12
Him 27:54

yeah finally I do it ;D
17-18
18-18
5-5
6sets
20-25-25
7-7-7
5sets
17-17
16-16
5-6
6sets
25-30-30
7-8-8

yeah finally I do it ;D
17-18
18-18
5-5
6sets
20-25-25
7-7-7
5sets
17-17
16-16
5-6
6sets
25-30-30
7-8-8

yeah finally I do it ;D
17-18
18-18
5-5
6sets
20-25-25
7-7-7
5sets
17-17
16-16
5-6
6sets
25-30-30
7-8-8

yeah finally I do it ;D
17-18
18-18
5-5
6sets
20-25-25
7-7-7
5sets
17-17
16-16
5-6
6sets
25-30-30
7-8-8

I’ve been gone for too long think it’s time I bring it backk. Okay
not really haha but I was definetly jammin to some Ciara – Gimme Dat
during this song ;D Pressing play every round for this workout is
killer (why I hate workouts like this style) but I sure do feel good
once I’m done and look back at all I’ve accomplished.

PART ONE – 10/30 x6

1. side lunge knee tuck (r) – 18 and 18reps

2. repeat but on left side – 18 and 18reps

3. happy monkey – 7 and 8 reps

PART TWO – 2min countdown

commando push up and mountain climber sprints – 8reps

PART THREE – 10/30 x6

1. jump lunges – 22, 16, and 16reps

2. diamond runner – 8, 8, and 9reps

PART FOUR (repeat part 2) – 8reps

PART FIVE (repeat part 1)

1. 20 and 20reps

2. 20 and 20reps

3. 8 and 8 reps

PART SIX (repeat part 2) – 8reps

PART SEVEN (repeat part 3) -

1. 20, 16, and 18reps

2. 9, 9, and 9 reps
 

wow, awesome, so late:

#1 Interval training4minutes – 6 rounds of 10/30 intervals
Side Lunge Knee Tuck (left leg)max. reps during 30 second interval:     15, 15, 16, 15
Side Lunge Knee Tuck (right leg)max. reps during 30 second interval:    15, 15, 16, 15
Happy Monkey Exercisemax. reps during 30 second interval        6, 7, 6, 7

#2 Comando Push Ups & Mountain Climber Sprintsmax. sets during 2 minute count down
        8, 8

#3 Interval Training4 minutes – 6rounds of 10/30 intervals
Jump Lungemax. reps during 30 second interval:        26, 20, 20
Diamond Runner Push Upmax. reps during 30 second interval        7, 8, 8

plus extra burpees, go erin!!

Did this one yesterday–I was at a party and we had a tiiiiny little cabin and no equipment, but I got a great workout in!

side lunge and knee tuck on L: 27-24; 27-23 
side lunge and knee tuck on R: 27-22; 25-22
happy monkey: 7.5-7.5; 7-7

combo: 8-8-8

jump lunge: 28-23-21; 30-21-20
diamond runner: 10-9-9; 9-8-8

I had a near death experience with this workot :O Nearly died !! hahah, i wante to puke so badly in the middle of it but i continued and finished the whole thing… I’ve done it like 2 times before, maybe i felt like that cuz i didnt eat breakfasT? whatever here are my scores

Side lunge knee tuck Right: 21-20 / 21-18 (less than last time)
Side lunge knee tuck Left: 20-20 / 20-18 (less than last time)
Happy Monkey: 6 and a half – 7 / 6 and a half – 6 (slightly more)

2 commando push ups + 10 m.climber sprints in 2 min:  
- 8 rounds + 2 push ups (more)
- 7 rounds + 2 push ups (more)
- 7 rounds (more)

Jump lunges: 28-21-22 / 29-22-20 ( alot more)
Diamond runner push up: 8-7-7 / 8-7-7 (more)

OMG i was the happiest person on earth when i finished! 

so the only exercise that i didnt do well were the side lunges & knee tuck but i expected it cuz for about 2 months ive been having a low back pain that hurts when i do certain exercises (one leg squat, ninja tucks, side lunges) I think it might be sciatica cuz sometimes i feel the pain radiates to my butt and legs and feels like a tickling pain. 

+ stretching + burpee for erin + a well deserved oatmeal + banana + strawberries + blueberries + almond + nuts + skim milk breakfast :)