BodyRock.TV

I wasn’t even aware that you had a Bodyrockers Creed. I like it very much!!! I will read it when I feel weak so the words can give me strength to keep going on my journey for the best body I can have:) I thank God I found your site. Sending love and appreciation to you Zuzana and Freddy:) GOD BLESS :) XoXo

I have the creed printed out and it’s always in front of me whenever I sit down at my computer! :D I read it almost every day! Not posting my scores this time around because I think they’re terrible.. Maybe in a few weeks when we re-visit this one and my scores improve a bit! But in any case, thank you Zuzana and Freddy! You’re so inspiring! :D

I believe you should never be ashamed of your scores. As long as you gave it your all on the day that’s all that matters…

Hi,

Forgot you folks had made a creed up.

Hurt my right shoulder monkeying around showing off to friends that I could do one armed push ups! So won’t be doing this kind of workout for a little while. :-(

–Chris

Last time I did this was a month ago so I didn’t really expect much major improvements. Only Star Crunch that showed a major rep improvement. Others are either one less or one more rep than previous.

1. Forward & Backward Lunge Sandbag Lift (Left leg) – I used a 15lbs dumbbell
Each lunge counts as 1 rep
15-13-12 (old: 16-12-12)

2. Forward & Backward Lunge Sandbag Lift (Right leg)
13-11-11 (old: 13-11-12)

3. Core Splits – I substituted with Star Crunch as Zuzana showed in this new video
38-37-34 (old: 27-30-31)

4. Dynamo Push Ups
20-16-16 (old: 20-17-15)

5. Sleeping Crab (Left leg)
13-12-12 (old: 11-12-12)

6. Sleeping Crab (Right leg)
13-13-12 (old: 12-12-12)

However, the point is I managed to convince myself NOT TO SKIP the workout this morning. Take that, Brutus!

Take care, Chris!

I did worse on the dynamo pushups this time ever, which means I’m overtrained today. I’m gonna take a day off tomorrow as I’ll be at work (ARD) and let my body rest. @ Alana: I have bad days like today too. Post your scores with pride even if you don’t feel proud of them. It just means we need some R&R :)

SwingLunge&Lift(R): 18/14/12
“———————-”(L): 17/12/11
DynamoPushup: 12/12/10 (17/15/15-last month)
SleepingCrab(L): 13/11/10
“—————-”(R): 14/11/10

I did this workout yesterday. It was such a beautiful sunshine day and today…cold and rainny!! :(
Last time, I used 20 lbs. only first round then dropped to 16 lbs. on the2nd,3rd round. This time I pushed myself with 20 lbs throughout 3 rounds.My shoulders were like on fire!!

Lunge Fwd/Bwd & Lift (L) – 16,13,13 (17,15,13)
Lunge Fwd/Bwd & Lift(R) – 15,15,14 (16,14,13)
Core split – 25,23,20 (22,21,20)
Dynamo push up – 15,14,14 (15,13,10)….By the time I got to this push ups, I almost had no strength left.
Sleeping crab(L) – 15,15,14 (14,15,14)
Sleeping crab(R) – 15,14,15 (15,15,14)

Hi Jos,

This is an old injury that reappear every so often and I know what to do and not do. Unfortunately most of the things Zuzana does upper body workout wise are not to does. Like I can do bent over rows and even Pull-ups, but doing dips, swings and rotation under load will only inflame the area and make things worse. But I need to move it as much as possible to keep mobility…just not with any extra load than the arm itself.

So I will focus on the lower body and see if I can’t work up to pistols on the right leg for a few weeks. I can now do them on the left…but don’t want to be anymore asymmetrical that nature made me! :-)

Thank you and this is why I hang around here…nice people like you!

–Chris

Never be ashamed – at least you decided to motivate yourself and workout instead of acting like a couch potato. And you know that you will rock tomorrow ;)

I was so sore from Six Pack Abs yesterday but pushed through anyways.

Here are my new and old (Dec 12th 2010) scores. Improvements almost everywhere, except for the Lunges. Last time I did this I used two 4 kg dumbbells because I didn’t have a sandbag then. Today I had 8kgs in my sandbag, so same weight, but I think the uneven distribution must make it more difficult than holding two little compact dumbbells. That or my sore legs just couldn’t hack it today ;)

Forward/Backward Lunge w. Sandbag Lift, Left: 17, 16, 14 (old: 12, 16, 16)
Forward/Backward Lunge w. Sandbag Lift, Right: 16, 14, 17 (old: 16, 17, 17)
(Core Splits) I did Star Crunch because I don’t have a dipstation: 24, 27, 26 (old: 18, 19, 21)
Dynamo Push Up: 19, 17, 16 (old: 17, 14, 13)
Sleeping Crab, Left: 13, 13, 12 (old: 9, 10, 9)
Sleeping Crab, Right: 14, 15, 14 (old: 10, 10, 10)

I wanted to share my favourite warm up and cool down songs I’ve been listening to atm.
Warm up: Kesha, Tik Tok and Adam Lambert – Whataya Want from Me. They work well with Zuzana’s warm up, Kesha for the jumping around and jacks, etc and then Adam L for the part where you get down on your knee and start stretching :)
And for cool down I love a bit of old school Take That – Back for Good and Elton John – I Guess That’s Why They Call It the Blues (one of the best songs EVER, in my opinion!). They’re both very nice, calming, and a little bit cheesy stretching songs.;)
Hope you guys try them out and enjoy them :D

I am back to being one day behind and this suits me better. I like to go over my workout the day or night before and write down what I should be doing in my exercise log book so the next morning I know exactly what I have to do and just get on with it. I have done my workout for this morning which was Six pack ab workout. I will be doing this tomorrow morning. I have done this one before so I can compare my new scores with my old scores. Don’t have a dip station so I will do the Star Crunch instead of the Core Split…

Oh boy… You take care Chris and be careful next time… I just got rid of my neck pain by doing hot compressed and rest. I missed bodyrocking for 3 days. :( But I went back today and did the Hot Body Beach Workout. :) I’m behind. I might do this tomorrow or just the All I want for christmas is abs. :)

You remind me of myself. Like today, I still have a little pain on my neck but I’ve missed straight 3 days of trainings already and don’t want to make it longer. So I just decided to do it but of course, I’m careful for my movement not to hurt my neck. I don’t wanna give up… It feels sooo go tho it’s hard and intense. :)

Show your score, Alana. Don’t be shy. Score is a score but the most important is you never give up to do our training – that’s what counts the most. :)

I remember this creed… now I guess I wanna post it on my work’s cubicle. I re-made it in picture file so I can print it with the style. :P I attached the image here.

Alana,everybody has to start somewhere, so don’t be ashame of your scores :) You know that you pushed hard beyond the limit then be proud of yourself.

The fact you actually DID this workout is more important than your numbers, Alana! Even if you don’t show your score, you are still showing the fact that you did it, and that is what matters the most :) But never be ashamed, everybody have to start somewhere and everybody can have a bad day :) Be proud of yourself, not ashamed :)))

Just finished this and I am thankful there were no jumping lunges because I don’t think my body would of been able to cope to well today. I really felt this today!!! This is my fourth workout in a row and I only have one big massive one tomorrow till I have completed my five days in a row. I can normally handle 5 days in a row but these past two weeks have been really hard while Frederick has been away. I believe his lovely wife Zuzana is missing her husband so much she wants us to feel some of the pain in her heart in our bodies. Hurry up and get home safe and well Frederick:) These are my scores;
Warm Up
1.Forward/Backward lunge and sand bag lift (left leg) 18,19,20
2.Forward/Backward lunge and sand bag lift (right leg) 18,19,20
3.Star Crunch 18,20,18
4.Dynamo Push Up 13,14,13
5.Sleeping Crab (left leg) 13,13,12
6.Sleeping Crab (right leg) 14,13,12
Cooldown…

the geek version of the creed: http://ars.userfriendly.org/cartoons/?id=20050131
:p

I did this a couple days ago I managed to beat all my PBs! When I first did this workout I didn’t have the Dip Station so I did a different exercise (thus I don’t have that score from before). Here are my results:

1) Lunge F/B & Sandbag Lift (L): 15/12/13 —-> 16/17/16
2) Lunge F/B & Sandbag Lift (R): 15/14/13 —-> 16/17/16
3) Core Splits: _/_/_ —-> 22/20/20
4) Dynamo Push Up: 12/13/12 —-> 17/13/14
5) Sleeping Crab: 13/13/13 —-> 15/13/13
6) Sleeping Crab: 13/13/13 —-> 15/13/13

WOWZA’s this was a good one!! :)
My hands kept slipping during the Core Split as I was doing them on my pullup bar- I def need the grip gloves asap!
My results:
Forward/Backward Lunge with SB Lift: R Leg= 16/15/14 L Leg= 14/12/13
Core Split: 13/13/6 LOL!
Dynamo Pushups: 22/25/25 (I altered to normal pushups)
Sleeping Crab: R Leg= 12/10/11 L Leg= 11/11/11

Great workout!!! Now off to do my skipping!! Have a great day Body Rockers!! :)

This is a good one! I started with 20 lbs and again had to drop to a 15 lbs dumbbell to maintain form, but I beat all my old numbers anyway! The sleeping crabs continue to challenge my balance and my left shoulder does not like it when my left arm is down on these, can’t figure out why.
lunge left: 16, 15, 15  -  11 more!
lunge right: 14, 17, 16  -  7 more
core splits: 25, 25, 23  -  7 more
dynamo push ups: 11, 10, 10  -  4 more
sleeping crab left: 11, 11, 10  -  1 more
sleeping crab right: 12, 11, 11  -  1 more

I did it today in first workout (the second one was “hot body Wo” )
My score is :
BW FW lunges 10kg L : 20.20.18 / R: 18.20.20
Core plit : 21.25.27
Dynamo PU : 19.19.21
Sleeping crab L : 16.17.18 / R : 17.17.17

The F Bw lunges are killer for my arms !

I just did this, i beat my lunges and core splits pb, the crabs were the same and the in the dynamo push ups i did like 1S more rep or 2.

Used no weight.

Forward/backward lunge Right: 27-26-26
Forward/backward lunge Left: 24-23-24
Core splits: 24-23-24
Dynamo push ups: 17-17-15
Sleeping crab right: 12-11-11
Sleeping crab left: 12-12-12

:D 

I did this workout this morning. Though i changed the intervals to vary a bit… I did the following

2 parts of 18 rounds 30/10 sec: (no weight used) Each exercise is done for 60 min with 10 sec rest in between. 

P#1
1.Forward & Backward lunge jumping Right 
2.Forward & Backward Lunge not jumping Right 
3.Forward & Backward lunge jumping Left 
4.Forward & Backward lunge not jumping Left 
5.Core Splits
6.Core Splits

P#2:
1. Dynamo push up
2. Dynamo push up
3. Sleeping crab right
4. sleeping crab right
5. Sleeping crab left
6. Sleeping crab left

scores:

1. Forward & Backward lunge (jumping – not jumping) right : 13 – 15 / 15-16 / 15-15
2. Forward & Backward lunge (jumping – not jumping) left: 14-16 / 14-16 / 14-14
3. Core splits: 32-32-32

1. Dynamo push ups: 21-17-16
2. Sleeping crab right: 14-14-14
3. Sleeping crab left: 14-14-14

Next time i do it Im gonna change the forward & backward lunge, i realized that exercise isnt very challenging at least without weight, maybe ill do back lunge and knee up . 

and then i did 4 min of interval skipping at max intensity. half high knees half skipping with jump rope. plus 3 more rounds of more jump rope.. It was so weird! i looked like a jump rope addict! i couldnt stop it was like MOOARRR and i did more high knees than ever and skipping aswell ahah!! 

hey guys!

did this one today!  I had to shorten it to 12 min and I changed the sleepng crab to a walking crab for one and a sit up for the next exercise

lunge forward/backward sandbag lift L (6lb ball) – 8.5, 8.5
lunge forward/backward sandbag lift R – 8, 7.5
core split – 12, 12
dynamo pushup – 8, 9
walking crab – 29, 30
sit up – 13, 14

plus a burpee for erin!

 hey Tee, nice job..not sure I’ve ever done this one…my log is at home…but it does look familiar..I agree, why do the fit test so often…oh well…we can follow our own path and intersect theirs when we want   :-)  I had a post pulled the other day dammit..put in a link to another page, a sport model/bodybuilder…she had an interesting quicky WO idea I like…you take a deck of cards with the jokers in it, flip three over , add them up, that’s the reps you do for the exercise, jokers are 11, flip a new set of three each exercise, go through the sets twice.
1/ jump squat
2/ jumping jacks
3/ jump lunge
4/ high knees (2 counts as one rep)
5/ mountain climbers ( 2 counts as one rep)
6/ running butt kicks ( 2 counts as one rep)
7/ push ups
8/ jumping jacks
9/ crunches or laying down bicycles

if you don’t have a set of cards, do 15 or 20 each exercise, take a short break at the end before you do your second set  I threw one round of 15 reps per this morning to try it out

At least I think they pulled my post, I don’t see it anywhere  :-(

hey gerri lee! welcome to the club of being deleted! this sounds hard! I remember another workout someone suggested once involving cards, you used all 52 cards and flipped one over each time and that’s how many reps you did, and continued on until the whole deck was flipped, hmmm but I don’t remember what the exercises were? I understand doing the fit test often if you’re a newbie, gives you incentive to keep on going but us old farts don’t need that! ha ha! I like to do different workouts, rather than repeating.