The roll it exercise is tough, I have done that one before and it is so good for the hamstrings! Just what I need as a runner. I will have to drag out my stability ball, the kids have been using it as a toy :) I am glad you are using the ball I know how good it is for strengthening the core muscles and I can’t believe how much I have come to love my sandbag. Going to do this after my run.

The roll it exercise is tough, I have done that one before and it is so good for the hamstrings! Just what I need as a runner. I will have to drag out my stability ball, the kids have been using it as a toy :) I am glad you are using the ball I know how good it is for strengthening the core muscles and I can’t believe how much I have come to love my sandbag. Going to do this after my run.

I don’t wanna say that I was bored by older workouts, but these new movements are SO GREAT! It is gonna be really refreshing to do some unusual movements :) I have a stability ball instead of a chair, so I am happy I will use it for workouts as well! :))) I will do this one in a new room with a new attitude, next week finally, I swear to myself, to you, and to Brutus! :)

I dislike this song so much, but I can’t wait to do the new workout! :) I don’t have an exercise ball, though. :/ I’ll figure something else out, instead!

I hear ya, I love learning new moves and trying different things it really is one of the things I love about BodyRock, one of the many things :) and keep up the new attitude moving on can be hard but sometimes it is the best thing for everyone. Good luck!

Yay, finally a workout that using stability ball…Great one! I finally can start using my stability ball again!

I love that you brought instructional pictures back, not only because they’re extremely helpful, but also because Freddy does such an AMAZING job!! You are now like a pro!! I really like your pictures, of course in part because of Zuzi’s beauty.. :)
This workout looks like a lot of fun, and I’ve bought myself a balance ball recently, so here’s my chance to use it! Thanks!! :)

I love that you brought instructional pictures back, not only because they’re extremely helpful, but also because Freddy does such an AMAZING job!! You are now like a pro!! I really like your pictures, of course in part because of Zuzi’s beauty.. :)
This workout looks like a lot of fun, and I’ve bought myself a balance ball recently, so here’s my chance to use it! Thanks!! :)

Swiss ball exercise! Yaaayyy!!!! I love working out with it; it’s quite hard, yet very fun. Thank you for bringing it back. :D

Zuzana you are the QUEEN OF BODYROCK!!!

I really enjoyed working with the fitness ball and broomstick loved these two exercises because I found them fun and different. The Sandbag Squat and jump tuck was the hardest for me today it just felt like they would never end. I have completed all three rounds of the four exercises and finished my cooldown and I feel very strong and fit. Today I even used a jump rope for the high knees which was a first for me. I only ever tried once to do high knees with a jump rope back in December and I couldn’t do them. I tried again today and to my great surprise I can actually do them:) Looking forward to tomorrow’s exercise challenge…BRING IT ON!!!!

Okay, so I’ve been putting this off all day…..until about 23 minutes ago. And I’m so glad I finished this one. It was fun and I noticed that my jump tucks are getting easier to do! i didn’t have a stability ball so I modified that exercise and did “dead leg-lifts” with a 20lb bar bell. I also added 20 pulse-ups after the broomstick exercise.

Now off to make my green smoothie and then bedtime…nighty night bodyrockers :)

Oh…P.S…..Welcome back Freddy :)

Am I 1 or 2 days behind? Well, I’ll do this new workout tomorrow. I’m not sure if there’s ball at our work’s gym, if not, I’ll improvise, I guess. I’ll post my score tomorrow. :)

Hi Nina,

Instead of a chair? What do you use for a table? :-)

–Chris

LOL Chris, I have a regular table :D I just use my stability ball as a chair while sitting by a computer :)))

Hi Nina,

So you don’t have a Bosu upside down as a table? :-)

–Chris

LOL I really wanted to buy Bosu, but it is very expensive here :)

If you want to see muscle tone in your arms, you have to do exercises that feel really hard like plank, push ups, pull ups, dips, sandbag lifts… There are a lot of these movements in our workouts, you just have to push yourself harder. If you are doing push ups for beginners for some time, try regular push ups to kick it up a notch.

Thank you :)

I almost always do these workouts in my bare feet!

Yay, balance ball! I hope to see more of it in the upcoming workouts!

This one was brutal. I’m trying to change my schedule to workout before I eat breakfast to earn my oatmeal. Supposedly you burn the most fat when you work out first thing in the morning. Does anybody find this to be true? I managed to get 2 circuits done but then had to stop the get the youngest ready for the bus. Finished the 3rd after that and all told took about 1 hour 15 minutes. It was the squats that killed me.

WELCOME KIMMY!!! I’m soooooo happy you’ve decided to join the movement and post comments for everyone to share, this really is the best site eva!!! ttyl??

Found the sandbag squats to be really tough. Took 13:19 to get through the first round, 25:58 at the 2nd check point, and 38:32 for a total. Excellent workout guys. Thanks!!!

Shoots…better throw in a new workout outfit for good measure!

Zuz: “…..by the third round I really will forget my name…. naah naah naah, what’s my name…” Buahahahahahahaaaa….. that was hilarious. I’m sure Rihanna would’ve gotten a kick out of it. lol.

Using a chair is a great idea. I don’t have a ball and was trying to figure out a way to replace it. I was thinking of doing bridge with one leg lift but I will try replacing the ball by a chair with wheels or anything that could move as well as a ball!

Boy that sandbag squats is a real quad and thigh burner!!

Here’s my time:
Round 1: 13:41 + 4 min skips
Round 2: 12:16 + 4 min skips
Round 3: 10:27 + 4 min skips

Grand total workout time: 48:24

That’s a long workout! I’m sure next time I come back to this, I will beat it!

Hi Cisne Tandazo and Alana and others without a Swiss Ball,

First, for those who are now freaking because she has one more piece of equipment…give the poor woman a break! You don’t have to match her piece for piece as Zuzana often gives alternative exercises to do! And other bodyrockers like myself can suggest many alternatives and we have if you look for the suggestions.

What to do in substitution for the ball:

You can elevate your feet on a box if it will slide on your floor if not try resting your feet on a towel and do them with you bum off the ground. If you have carpet or a towel isn’t working try a couple DVD cases instead.

But, the ball and the skipping rope should be in almost anyone’s budget. I’ve bought a used Swiss Ball for under 5 bucks at a local thrift store before and Amazon has Cheap Exercise Balls for between 10 and 15 dollars! Probably Zuzana will find a good deal and pass that on to us as well.

–Chris
PS I’ve been listening to Ladytron’s Ace of Hz lately…

You can use 2 paper plates instead of the ball. Or you can do deadlift.

Nicely put, Chris!

Hello everyone!! I did this workout this morning . My husband asked me soon as I finished the jump rope ” How was it? ” I could not say a word lol. Just “puff puff huff huff” then collapsed on the floor.Phewww it was BRUTAL Zuzana!! I couldn’t find an air pump for my exercise ball so I replace the first exercise with deadlift. Here how I did it ;

Deadlift with 50 lbs. instead of Roll it hard core. 30 lbs. bag for Squats & Jump Tuck.
1st round : 9:06 56/52/53/49/47/45/46/44
2nd round : 7:37 66/61/60/58/54/49/50/49….a lot of tripping this round.
3rd round : 7:30 61/58/57/…………I lost count LOL
So totally this workout took me 36:27 mins. Lots of sweat. LOVED IT :)

awesome workout! my scores
round 1- 12:32 (i went slow lol) skipping- 53,53,36,56,48,43,41,50
round 2- 10:33 skipping- 60,50,50,51,48,45,60,56

for the broom twists, i had an ingenious idea lol. i couldnt keep my shoulders down with the broom, so i took 2 15 lb. dumbells and put the on the ground on both side of my shoulders. I held on to these so my arms made a straight line perpendicular to my body. This really helped me feel it in my abs and keep proper form.

After this, i did 10 more minutes of skippin- 20 rounds of 10/20 seconds. during the 10 second interval i alternated between pushups and 1 pull up. I can do pullups now unassisted!!!! YAYYYYY!!! even tho its just one every other 10 second interval, its still a huge achievement for me. I feel like im making big gains. love you guys:)

Did this today. Here’s my score:
I forgot to time my first half, so just skipping time. :P
skipping – 46,53,32,36,34,37,41,35 / 47,47,27,39,30,44,37,39

I did only 2 rounds because I ran out of my time and need to rush back to my desk.

Welcome, Kimberlake. Yeah, keep bodyrocking we always have fun here and lot of challenges…

I don’t have somebody with me whenever I do bodyrocking either… Just do it for yourself. Don’t think but JUST DO IT! Score? Beat your own score and you’ll be happy when you past your old score. :)

I used pillow too on my head. I can’t be without, it hurts.

You don’t need any free weights to define your arms… just lift yourself… Like Zuzana said, do lots of regular push up, chin up/pull up bar, plank or even mountain climber, you’ll see. Mine is forming now. :) Thanks to Zuzie and Freddy for that. :)

I always work out on bare feet, but on an exercise mat, else your lower back might suffer more.
I have noticed my feet and ankles are much stronger now.

Thats adorable. ^^

I love this! I used Blue Man and Smurf my two 20 pound K-bells! Hey, their blue what can I say!

–Chris

Geese I luv that song!!

I love that you incorporated the exercise ball in this workout for the hamstrings Zuzana!

Part1: 9:43
Part2: 10:02
Part3: 11:13

Total time was 30:58 not including the skipping averaging 60 high knees/interval. I used my 30LB barbell for the squats and floor exercise. Thanks Zuzana!

I totally underestimated this challenge because it read the 20 minutes estimated time (minus 12 minutes of jump rope, how bad can 8 minutes hurt??) This is a doozy!! I didn’t time it overall, but moving time would be 33:52. I didn’t take any breaks other than to curse regularly, so under 35 minutes for sure.
(I warmed up with 50 minutes of good hill running and crashed straight into this.)
1. 7:01
2. 7:22
3. 7:29
The hi knee jump ropes were right around 50 each time except for a few fumblers that I just kept running in place hi knees instead of stopping. My sandbag is 24 lbs.
The sandbag and jump ropes were so gnarly…I am going to collapse in the ocean now. Bless you for not making this 4 rounds as I couldn’t have done more.

Always like to hear your alternatives, Chris. Thanks!

yeah, it can be hard for guests to understand what you are up to!

I had already forgotten my name after the first round!!! But I pushed through and did them all and I must say I LOVED this workout. Such a great full-body training. Took way longer than 20 mins though…!

My scores were:
Round 1: 12:34
Round 2: 14:01
Round 3: 15:57

…room for improvement, I think…

I used my skipping rope, doubled up, instead of a broomstick, which worked well too. I just wanted to say that on that exercise it is so easy to cheat if you don’t keep good form. I really had to concentrate on keeping my legs at a proper 90° angle and my knees together. As soon as you bring your feet in closer to your butt and let your knees fall apart, it makes it so much easier, but the effect of the exercise is lost. So I really concentrated on keeping good form on that one, especially in rounds 2 and 3 after possibly cheating a little bit in round 1… ;)

Anyway, loved the workout, and Zuzana, you are so cute –> “oh nah, nah, what’s my name??!” hahaha!

Have a lovely weekend everyone. I am working all day today so will do the new workout tomorrow and will post my scores :)

P.S. 10kgs in my sandbag – those squats were a killer!!!

I’m giving myself a challenge for the next 2 months (until I leave for India for 2 months!!):

- Follow along with all the workouts and challenges every day
- Cut out desserts

I read a blog post on the Precision Nutrition website about a guy who stopped having added sugars in his diet for a whole year (you can read it here: http://www.precisionnutrition.com/sugar-daddy-no-dessert-year). One thing that I got from the article is that he had gained a certain level of mental clarity from eliminating the sweet stuff from his diet, and I’ve certainly noticed that whenever I eat too much sweets, I start to doubt nearly every aspect of my life and I sort of “check out” because it gets too overwhelming, and I become a huge couch potato for a few days/weeks/months. So I’m going to try eliminating desserts and see what it does for my mental clarity. =)

For this workout I did the whole thing in 36m35s.

Well, this workout let me know I have a long ways to go to get to my goals. It took me way longer than 20 minutes! It didn’t help that I had to take a couple minute long breaks to chase down my dogs every 20 minutes or so. BUT, I finished it. And I am going to be completely honest, it re-charged me from my depressed mood I have been in (another story for another day!). Total time was 1 hr and 19 minutes, sad I know, but I FINISHED IT! I love adding in the ball! Can we have more like this? PLEASE!! Thank you again for another great workout!

P.S. I am already really sore in the lower thighs and knees from the squats! And I still have 2-3 horses to exercise today :)

Holly
Oregon, USA

Hi Lori,

I wouldn’t get rid of my Swiss Ball. I did give away one to Goodwill (the thrift store I bought it from )because it was smallish and I wanted one something like the 65cm unit I’ve now.

There are some exercises you really need it for and you can sit on it to improve posture and work muscles while you sit at the computer as Nina does.

–Chris

HOLY MOLY!!! My legs are burning right now!! I did everything except the cardio skipping because it’s such a great spring day I’ll be doing a 4 mile fast paced walk outside with my boyfriend later. I didn’t have a balance ball, but I just went and bought one for a mere $10 at a local Target store. My last ball had a run in with my cat’s claws, lol.

I didn’t time this one but I made myself finish all the way through. I started with a 15lb bag, then 2nd round of 10lb, then 3rd round of no weight just so I would finish and I DID!! I’m also fighting off a cold so I’m trying to just get it done and not worry about times this weekend. This was torture but I LOVE how I feel now that I finished it all! THANKS YOU GUYS FOR NEW EXERCISES!!! My dip station arrives Tuesday!

Yay, gonna do this workout today! :))

I recently noticed you guys allowed comments on youtube videos, which made me so angry because of what people were saying!!! I seriously felt like punching them all in their stupid hater faces… I felt like I have so say something, but I did not at the end, cause I didn’t wanna lower myself down on their level of stupidity… I hate people like that…

WOW this was intense!!! One week break left a lot on me :D
The exercise with the ball was SO HARD on my legs!!! I was not expecting that at all, I though it is gonna be abs killer, but it killed my legs :D
My score:
1st round: 10:58 + highknees: 43-45-43-42-41-43-23*-44
2nd round: 10:23 + highknees: 46-45-37*-31*-31*-40-44-32*
3rd round: 10:26 + highknees: 44-38-43-43-44-37-29*-33*
(* means that I tripped or got tangled in the rope, lol)
I counted my reps with jumprope for the first time and it was hard to focus on jumping and counting at the same time :D I am pretty good in highknees without a rope, but with a rope it is much more challenging :D

Thanks for this workout, my first workout as a single woman, haha, and first workout in my living room, yay! Wooden floor IS much better than a carpet in my old room :)

My times for the three rounds (not including the 4 minutes of skipping): 11:48, 10:47, 10:50.
I didn’t attempt to count my skipping. I was able to do high knees with the jump rope for the first two rounds, but I kept tripping up in the last round, so I switched to alternating between regular skipping and high knees without the jump rope.

The broomstick exercise was fun; I’ve always liked it, but this was first time I tried it with a stick.

We were experimenting with that, but we turned them off :) No need to let other people’s negativity bother us :)

Wow, G.I. Janet, amazing score!

Hi Nina,

Long ago I notices this trend. Some small percentage of people will dislike Zuzana or the instructions or the videography or some aspect of the Light’s and/or Bodyrock.tv Some even hate. Hating them back is a waist of your time.

Just do as Freddy and Zuzana do and ignore them. Still, I understand that it’s hard because we see them as family and I don’t like it when people pick on my family and I’m sure you don’t like it either. We just need to be bigger than the haters and move past them without wasting time or energy on them. I must admit wasting time arguing with some of the haters. I didn’t change their minds and they didn’t change mine. So some perspective…I’m on the other side of the long road of life and have maybe 30- 40 years left I don’t want to waist anymore of it on nonsense and those who hate Zuzana or Freddy or Bodyrockers are nonsensical fools!

Take care and be well,
–Chris

I’ve never seen this much hate and ignorance at the same time before.. Pissed me off :D I know that wasting time replying them doesn’t make any good, because I think they got what they need – attention. Ignoring them is the best weapon one can use :)
Thanks for good wishes Chris, I am actually doing pretty well :))) Thanx for you support :)

I missed this one last week (went on a 4 hour hike in a gorge instead) and since today’s cartwheels were a bit risky looking to execute in the living room, I dropped that in favour of this workout.

I had to take a break before the second round of skipping, because I promised my starving fiance dinner in half an hour and the exercises took much longer than I anticipated.

…not to mention that our balance ball is tiny, so I couldn’t spread my feet shoulder width apart, and they kept rolling off the ball all the time. It took me about 5 minutes just to figure out a way I could do this exercise efficiently.

So despite the 20 minutes cooking break I’m still a bit shaky after the end, I’m wiping my left eye as I type and sweat is jetting from all my pores all over my body, that’s how intense this baby was. I loved it, thanks.

Now my scores:
Ball: 1:33 | 1:15 | 1:10
Squat: 6:00 | 5:36 | 6:11
Broom: 1:58 | 1:44 | 1:47
Skips: 56 x 8 x 3 – surprisingly consistent. That’s good, isnt’t it?

Hi there,

so I am catching up with this few new workouts,and I just finished this one.

My scores:

ROUND 1: 10:59 52,42,48,38,47,46,37,36 (tripping)
ROUND 2: 9:24 51,47,44,45,44,46,46,39
ROUND 3: 9:00 50,48,46,45,46,48,48,44

kisses to you all

Thanks Wendy! I’m making a B&N run this week and will check it out!

This was killer – I didn’t stop the clock at all during all three intervals including the skipping and my total time for full 3 rounds with 25# sandbag was 38:44 which doesn’t sound great, yet I was dying, so I guess that’s all that matters… That’s about a 12:30 round.

i agree! i sent the oxyzen magazine editor an email about a month ago telling him how awesome she is and that he needed to feature her soon!

Well, just finished this workout about half an hour ago, had a nice deserved shower. This was by far the longest workout i’ve done on this site. It took me 37:25. The 3rd round of high knees felt like the hardest, because by then i was getting so tired.

the first 3 exercises on here were new to me, so my first round was a little slow, but I picked up speed as I went through rnd 2 and 3.  This was pretty hard workout.  As someone else posted…I got through with the first round and thought…”I have to do 2 more of these????!!!”  The squats were KILLER!!  and I replaced the high knees with fast punches cause I can’t jump yet on my knee and the jump tuck with kicks.  I averaged 50-55 fast punches for each rnd.

Rnd 1: 17:13
Rnd 2: 14:37
Rnd 3: 13:58

This was interesting and tight workout, did it this morning. :) 

my scores:round1: 9:12 and 380 high knees without rope round2: 7:17 and 420 high knees without rope round 3: 7:10 and 440 high knees without rope 

(I did 20 reps Broom Stick Exercise) 

total time: 35:39 min 

I did this one again today…my times…RD 1-12.19, RD 2-12:09, RD 3- 11:54. I didnt rush through any of the exercises, I took my time and got the most out of this one, not to mention its close to 40C with the humidex here in Gananoque,Ontario. I don’t think I have ever seen so much sweat, the floor was covered in it and the carpet had a big wet spot, but I walked outta that room with a big smile! LOVE IT!!! Thanks so much!! You guys are the best!

Did this one back in April and finished it again this morning:) The sandbag squat and jump tuck were the most difficult for me today but I got through them with a 15 kilo sandbag:) Looking forward to viewing the new workout:)

Okay, I did this again meaning to beat my previous time of 37:49, but was not successful..  I think I used too heavy a weight for the mini squats…Anyway, I got 42:25.  I used a 30lb weight for the first 2 rounds nad then went down to 20 for the third round.  I did a jump squat instead of jump tucks to be nice to my neighbors. :)  But a word of caution–overusing muscles, bad form, or too much weight can injure you!  I overdid it on my lower back with this one. :(

Great workout.  I love the ball exercises, as always!

I did this yesterday it was awesome … but omg took forever… Just trying to get all the movements right so as not to hurt myself lol… took about 52 mins with the skipping rope 12 mins included, but was so happy to do it and finish :D!!