BodyRock.TV

Hi Zuzana,

Something fun to listen to while you folks do this workout! Ladytron – Ace Of Hz [Official Music Video]

My shoulder seems to be mending nicely at a faster than normal rate which I attribute to your workouts and diet challenges, thanks!

Take care,
–Chris

My treat is staring back at me in the mirror:) I love how I have been looking and feeling while I continue to enjoy the fastastic benefits I receive from doing your workouts. My whole body has changed in such a short time frame and I have great gratitude to you Zuzana and your hubby Frederick…

I am a day off so I will be doing this one tonight and I am so jacked up to do it to see how many more clapping pushups I can do. I love that I can do those :) I agree with Donna my reward is in the mirror, cuz wow my arms and everything else is sure looking good these days :D

I had my day off yesterday – our accountain is retireing (retiring… don’t know the word :D) and she also has a b-day today, so we had a big goodbye/b-day party yesterday till 8pm, I came home 9pm and I was too tired to do anything :D And I didn’t even touch the cake at the party, I had 1 glass of apple juice and 3 big green teas :D I am gonna do this workout today in a few hours :))) I remember I liked this one, I really like when there are many exercises, than 3-4 repeating 6 times each :D Reverse Pushups instead of Pullups for me :) Looking forward to!

5 consecutive days of working out seem to start to burn me out… :( Anyone else feels this way or is it just me?

My body refused to cooperate with me this morning so I didn’t do it…maybe later after I got home I’ll see if I can tackle this.

I really needed this one today. This is one of my Favs!!
Chin up 12
Prisoner jump squat 23
Mt climbers 88
Clapping push up from knees 25
Jump lunge 34
Bicycle 103
Dips 15
F&B lunge jump ups L23 R22
Side crunch L18 R19
Burpees 12
Plus a bonus exercise of: Rev push up 22
Thanks for keeping us all Rocking:)

I had an ugly migraine Tuesday, and Monday was my day off. Yesterday I felt grand and did a long hard run and a three hour surf. Needless to say, I was whooped.
So… what to do today? I was too tired to run, I’d slept in, it was really hot, etc, etc. I thought I would start at the top of your list and see how far I got (gotta save enough energy to surf later this morning, haha! )

Harder than Ever:
chin ups (real kind): 13
p jump squat (decided I should’ve warmed up first at this pt):31
mt climb sprints:119
clapping push ups (real kind, not from knees)12
jump lunge: 26
bike: 77
dips (forgot to plan for this…made a mad dash to the front porch railing! Gotta make do!!): assisted 20
f/b lunge R:20
L: 19
side crunch L:30
R: 29
burpees: 12

Then headed into yesterday’s workout, using a 23.5 lb sandbag only because I was too lazy to reduce the sand. Regretted being so lazy very quickly:
triple squat action UGH!!! : 8-10/9-11/20-23
L sit (hanging from chin up bar with arms at 90 degree bend): not too painful
Pick up jumps OMG: between 7-9 Gravity was unusually strong today.

Seriously reconsidered the wisdom of heading into an 18 minute challenge next. So crumpled into some random ab exercises, push ups and a few pull ups before the system shut down on me. Quads are doing the jell-o thing. Welcome Brutus!

I’m going to, actually have to take day off today. Yesterday I woke up earlier than usual and did this 12 minutes workout in the morning. Later, I found a crossfit challenge on facebook and decided to give it a shot. I guess I was in a “workout mood” day lol. It was very tough and intense but I loved it! So, I woke up this morning and felt soooo sore….I’ll be back tomorrow though :)

My old scores are in (…)
Chin up : 3 regular + 10 resistant band asisst (8 all assisted)…yeah!!!!! I finally can do reg. chin up now :)
Prisoner jump squat : 40 (37)
Mountain climber : 110 (106)
Clapping push ups : 12 on toes ( 12 on knees)
Jump lunges : 32 (30)
Bicycle : 67 (63)
Tricep dip : 15 (16)
Fwd/Bwd Lunge Jump up (L) : 20 (19)
(R) : 20 (16)
Side crunch (L) 23 (24)
Side crunch (R) 23 (24)
Burpee : 13 (10)

Finished Hot Warrior workout not long ago and i just enjoyed the biggest protein bar “Musashi bulk protein bar” wtih 27g of Protein and boy do my muscles need it…Writing down this workout that will be done tomorrow afternoon…

I find some days are harder than others. I felt the burn today with “Hot warrior workout” but I wasn’t concerned about my scores because I know in my heart and soul I gave it all I had.

I have weeks where my body just doesn’t get me through working out 5 days. I find if I take time off when I feel run down even if it’s two days I come back harder and stronger. You did the right thing this morning by listening to your body, if you feel you can do it this afternoon then by all means go ahead but if you still feel run down remember there is always tomorrow…

Thanks for the encouragement, Donna! Appreciate it.

Your very Welcome:)

Burn out over here too. Still going but noticing my scores aren’t improving much-if any-and my body is cooperating less and less. I contribute this to burn out. Time for a break! When is Freddy coming back?

um, holy crap!!! I love your energy!! I thought I was a maniac….:)

Yeah, well, what can I say? I am still trying to create a zuzana bod in a 53year old sock!

If I could, I would love to give you 100 likes Janet!! You’re incredible strong :)

Die trying, eh? ;)

OMG! So how did you manage any energy & strength left for your late morning surf G.I.Janet?

Surfing brings in its own energy being in the ocean…the waves and the people around you. I always have energy to surf! That is what I absolutely love about surfing. I was more concerned about having energy left for work in between all that. Now that’s the real challenge!

I DID IT! After a full day of rest yesterday, I made a comeback and conquered all of my OLD scores!

1. Chin Ups (I substituted this with Reverse Push Ups) 23 (old 15)
2. Prisoner’s Jump Squats 24 (old 20)
3. Mountain Climbers 83 (old 75)
4. Clapping Push Ups (I did this on the knees, similar to Zuzana’s) 16 (old 10 -wider legs)
5. Jump Lunges 32 (old 24)
6. Bicycle 75 (old 57)
7. Dips (used a chair) 20 (old 15)
8. Forward/Backward Jump Lunges (Left) 20 (old 10)
9. Forward/Backward Jump Lunges (Right) 18 (old 5)
10. Side Crunches (Left) 27 (old 22)
11. Side Crunches (Right) 27 (old 22)
12. Burpees 10 (old 9)

I always thought my Reverse Push Up hasn’t improved much (mostly I could only crank up 10 consecutive reps without break) so today I kept telling myself to do more than 15 reps and I did. Sometimes a little mantra in your head might help you to push harder.

I DID IT! After a full day of rest yesterday, I made a comeback and conquered all of my OLD scores!

1. Chin Ups (I substituted this with Reverse Push Ups) 23 (old 15)
2. Prisoner’s Jump Squats 24 (old 20)
3. Mountain Climbers 83 (old 75)
4. Clapping Push Ups (I did this on the knees, similar to Zuzana’s) 16 (old 10 -wider legs)
5. Jump Lunges 32 (old 24)
6. Bicycle 75 (old 57)
7. Dips (used a chair) 20 (old 15)
8. Forward/Backward Jump Lunges (Left) 20 (old 10)
9. Forward/Backward Jump Lunges (Right) 18 (old 5)
10. Side Crunches (Left) 27 (old 22)
11. Side Crunches (Right) 27 (old 22)
12. Burpees 10 (old 9)

I always thought my Reverse Push Up hasn’t improved much (mostly I could only crank up 10 consecutive reps without break) so today I kept telling myself to do more than 15 reps and I did. Sometimes a little mantra in your head might help you to push harder.

Thanks for the repeat on this workout Zuzana! I made a little improvement for what it’s worth :)
Just like Anna did I’m gonna post my old reps (*) with my new =D

Chinups: 12 (11)
PrisJumpSquat: 35 (34)
MC’s: 96 (81)
ClappingPU: 12 (21 on my knees)
JumpLunge: 29 (28)
Bicycle: 70 (66)
(Chair)Dips: 27 (20) still no dip station
FBLungeJump: 20 both sides (18L, 16R)
Side Crunch(L): 26 (25)
“—————”(R): 25 (25)
Burpees: 12 (13)

My reward? A new bikini!

Woo Hoo I am done for this week. This was my 5th workout in a row and I almost didn’t do this one because I had severe leg cramps in both my legs last night. I forgot to take my magnesium tablets for one day and BAM my legs went mental. I actually enjoyed this because it went by so quick:) I just finished this and these are my scores;
Warm Up
1.Reverse Push Up 28 -Totally left this out last time (massive improvement)
2.Prisoner Jump Squat 17-Old Score 21
3.Mountain Climbers 80 – Old Score 60
4.Clapping Push Up 27- Old Score 30
5.Jump Lunge 23 – Old Score 19
6.Bicycle 95 – Old Score 100
7.Dips 29 (used a chair) – Old Score 28
8.Forward/Backward Lunge Jump Up (left side) 17 – Old Score 17
9.Forward/Backward Lunge Jump Up (right side) 18 – Old Score 17
10. Side Crunch (left side) 28 – Old Score 28
11. Side Crunch (right side) 30 – Old Score 28
12. Burpees 9 – Old Score 9
Cooldown

I don’t know why I found this one so hard, but every time I have gone back to beat a PB I do!! This time I was behind on a couple of my scores, but at least I managed to conquer about 75% of it. Gah!! I hate not beating myself!!

Wow, I didn’t do so well on this one. I was just feeling like I didn’t have any energy today – I’ve pushed really hard the last few days – running and doing a bodyrock workout, and I’m a little pooped. So here are my scores:

chin ups: 8 (3 unassisted)
pr. j. sq: 30
mtn: 102
clapping: 10 (real ones)
jump lunge: 24
bicycles: 48
dips:8 – I had a hard time figuring out where to do these…
f/b lunge: 15
17
side crun: 21
24
burpees: 7

I’m glad i did it anyhow – it feels good, even though I think on a different day I’ll be able to get higher scores.

Chin Up – 4 reg, 12 chair asst
Prisoner Jump Squats – 38 reps
Mountain Climbers – 46 reps (each jump counts as 1)
Clapping Push Up – 28 reps
Jump Lunge – 28 reps
Bicycle – 72 reps (each knee to elbow counts as 1)
dips – 20 leg assisted
Forward & Backward Lunge Jump Up (left) – 15 reps
Forward & Backward Lunge Jump Up (right) – 16 reps
Side Crunch (left) – 50 reps
Side Crunch (right) – 40 reps
Burpees – 13 reps

Skips: Wow, that took a long time. I got pretty bored until I started saying affirmations with every skipping interval. I’d think of people and things I was grateful for and affirmations for areas of my life that I am currently struggling with. Like my strong pelvic floor! ;)

One of the skipping intervals was dedicated to my gratitude for this website and for you Zusana. I loe your ok out and variesty of chalenigg workouts. It keeps e interested, on my toes and your strong healthy body is such an inspiration! Thank you for enabling us to continue to do such fun and interesting workouts at home!

Cindy

Good Morning! Brand new day, clean sheet! here are my scores: I couldn’t do some exercises like the chin ups cuz no bar:( but my dip bar is on the waaaaaaY woo hoo! Ok so:

Prisoner jump squat:42

Clapping Push up (HARD) 20

Jump Lunge:24

Bikes: 56

Forward&bk jump Lunge Lf:8 and Rt 8

Side cruch Lf22&Rt24

Burbees:6

All this after I did my Best cardio wkout w/8lbs!

Hve lovely day:)

Muakkk:o

I did it again today to try to beat my PB. (before I did 600 rep fat burner Wo)

Today
1/ 10+2ass
2/ 41
3/ 120
4/ 30
5/ 48
6/ 117
7/ 21
8 & 9 / L : 17 - R: 16 (I count bw & fw as 1 set)
10 & 11/ L : 32 - R: 32
12/ 15

I am like you and Freddy were a few months back when you were living out of a hotel room. I am in a hotel for a week, and have to do my workouts in this little room. I am reminded of your workouts that you guys posted from your room.

I decided to go back and do this workout which is great for small spaces, to see if I could beat my scores from April 8th. I was confident that I would, and I didn’t disappoint myself! I put my old scores in (brackets).

Chin Up (Did under the table pull ups): 25 (23)
Prisoner Jump Squat: 35 (32)
Mountain Climber: 121 (115)
Clapping Pushup: 21 (18)
Jump Lunge: 33 (27)
Bicycle: 121 (68!)
Dips (did on end of chair): 27 (24)
Fwd/Bkwd Lunge (L): 25 (20)
Fwd/Bkwd Lunge (R): 23 (22)
Side Crunch (L): 33 (25)
Side Crunch (R): 33 (23)
Burpees: 12 (11) I knew I did 11 last time, so I just pushed out another one in before my timer went off!

I think we are going to do some cardio tonight as well, so it’ll be a bonus workout…gotta love those!

this was a real killer. i thought ah! this will be great, just one round and loads of different exercises.. but god no i was wrong! this was hell!!

Bentover rows with 30lbs sandbag-29
prisoner jump squats-38
mountain climber-101
clap push up( on knees)-23
jump lunge-32
bicycle-66
dips off chair and leg extended-30
forward/backward lunge jump-22
“         “           “-20
side crunch-25
“      “-20
burpees-13

I did this workout twice today with very few minutes rest in between (about three I guess).
I managed to beat some of my reps in the second try :)

Reverse Push Up – 46 – 48
Prisoner Jump Squats – 42-43
Mountain Climbers – 100 – 100
Clapping Push Up on knees – 24 – 23
Jump Lunge – 33 – 33
Bicycle – 74 – 81
dips on chair – 31 – 31
Forward & Backward Lunge Jump Up (left) – 23 – 23
Forward & Backward Lunge Jump Up (right) – 22 – 24
Side Crunch (left) – 37 – 41
Side Crunch (right) – 38 – 40
Burpees – 12 – 12

Did this one today for the 3rd time. I didn’t beat most of my scores from my Aug. 27th workout, but I was also working out almost every day and rockin these workouts like a mad woman. Overall, I was ok with my scores and I am a sweaty mess. I am going to go for a run now in some trails…fun!

Chin Ups (Did Reverse Pushups): 24
Prisoner Squat Jumps: 30
Mtn. Climbers: 120
Clapping Pushup: 19
Jump Lunge: 29
Bicycle: 118
Dips: 23
Fwd/Bkwd Lunge (L): 25
Fwd/Bkwd Lunge (R): 25
Side Crunch (L): 37
Side Crunch (R): 33
Burpees: 10

Burpee for Erin, too!

I really like this one so revisited today on sunday.
My score is :
1/ 12
2/ 57
3/ 138
4/ 14 (regular ones no on knees!)
5/ 64
6/ 131
7/ 24 (back to a chair)
8/ 19
9/ 19
10/ 44
11/ 43
12/ 17

A new PB score !!

Wow. This is the 4th time I’ve conquered this workout, but it feels like today was the hardest. Brutus was trying to derail me, for sure. (I’ve included my scores from Oct. 17 and Aug. 27 as well)

Chin Up (did Reverse Pushups): 27 (24, 25)
Prisoner Jump Squats: 36 (30, 35)
Mountain Climber: 115 (120, 121)
Clapping Pushup: 18 (19, 21)
Jump Lunge: 33 (29, 33)
Bicycle: 109 (118, 121)
Dips (leg assisted): 23 (23, 23)
Fwd Bkwd Lunge Jump Up (L): 25 (25, 25)
Fwd Bkwd Lunge Jump Up (R): 24 (25, 23)
Crunch (L): 33 (37, 33)
Crunch (R): 31 (33, 33)
Burpee: 10 (10, 12)

I was at the top of my game at the end of summer, and since starting work again, I am working out a bit less, and I can feel it. Overall, however, I still have maintained or beat some of my summer and fall scores so that feels good.

Wow. This is the 4th time I’ve conquered this workout, but it feels like today was the hardest. Brutus was trying to derail me, for sure. (I’ve included my scores from Oct. 17 and Aug. 27 as well)

Chin Up (did Reverse Pushups): 27 (24, 25)
Prisoner Jump Squats: 36 (30, 35)
Mountain Climber: 115 (120, 121)
Clapping Pushup: 18 (19, 21)
Jump Lunge: 33 (29, 33)
Bicycle: 109 (118, 121)
Dips (leg assisted): 23 (23, 23)
Fwd Bkwd Lunge Jump Up (L): 25 (25, 25)
Fwd Bkwd Lunge Jump Up (R): 24 (25, 23)
Crunch (L): 33 (37, 33)
Crunch (R): 31 (33, 33)
Burpee: 10 (10, 12)

I was at the top of my game at the end of summer, and since starting work again, I am working out a bit less, and I can feel it. Overall, however, I still have maintained or beat some of my summer and fall scores so that feels good.

Wow. This is the 4th time I’ve conquered this workout, but it feels like today was the hardest. Brutus was trying to derail me, for sure. (I’ve included my scores from Oct. 17 and Aug. 27 as well)

Chin Up (did Reverse Pushups): 27 (24, 25)
Prisoner Jump Squats: 36 (30, 35)
Mountain Climber: 115 (120, 121)
Clapping Pushup: 18 (19, 21)
Jump Lunge: 33 (29, 33)
Bicycle: 109 (118, 121)
Dips (leg assisted): 23 (23, 23)
Fwd Bkwd Lunge Jump Up (L): 25 (25, 25)
Fwd Bkwd Lunge Jump Up (R): 24 (25, 23)
Crunch (L): 33 (37, 33)
Crunch (R): 31 (33, 33)
Burpee: 10 (10, 12)

I was at the top of my game at the end of summer, and since starting work again, I am working out a bit less, and I can feel it. Overall, however, I still have maintained or beat some of my summer and fall scores so that feels good.

Wow. This is the 4th time I’ve conquered this workout, but it feels like today was the hardest. Brutus was trying to derail me, for sure. (I’ve included my scores from Oct. 17 and Aug. 27 as well)

Chin Up (did Reverse Pushups): 27 (24, 25)
Prisoner Jump Squats: 36 (30, 35)
Mountain Climber: 115 (120, 121)
Clapping Pushup: 18 (19, 21)
Jump Lunge: 33 (29, 33)
Bicycle: 109 (118, 121)
Dips (leg assisted): 23 (23, 23)
Fwd Bkwd Lunge Jump Up (L): 25 (25, 25)
Fwd Bkwd Lunge Jump Up (R): 24 (25, 23)
Crunch (L): 33 (37, 33)
Crunch (R): 31 (33, 33)
Burpee: 10 (10, 12)

I was at the top of my game at the end of summer, and since starting work again, I am working out a bit less, and I can feel it. Overall, however, I still have maintained or beat some of my summer and fall scores so that feels good.

Always love doing this workout. I think this is my 5th or 6th time doing this. My scores for today are: (Oct. 17 scores in brackets)
1. Reverse Pushup: 31 (24)
2. Prisoner Jump Squats: 31 (30)
3. Mountain Climbers: 122 (120)
4. Clapping Pushups (knees): 19 (19)
5. Jump Lunge: 33 (29)
6. Bicycle: 109 (118)
7. Dips (leg assisted): 24 (23)
8. Fwd/Bkwd Lunge L: 29 (25)
9. Fwd/Bkwd Lunge R: 26 (25)
10. Side Crunch L: 37 (37)
11. Side Crunch R: 33 (33)
12. Burpees: 10 (10)

Other than Bicycles, I either beat or tied my old score! Yay!