BodyRock.TV

FAB-U-LOUS!!! Thanks Zuxanna…and Freddy ofcourse, for your wonderful videography and still explanation shots of each exercise. Enough said, here are my times:

Part 1: Sandbag Step Ups Combo (20 sets) – Time: 7:53

Part 2: Pike Jumps & Push Ups Combo: 7,7,6,7,6.5,6

Part 3: Crab Toe Touches (50 reps) – Time: 1:29 (I thought I screwed up and missed 10 CTT’s somewhere So, I thought I’d try another 50 just to see…2nd attempt: 1:25!

Night night ‘yall……
MUUUUAAH!

Zuzana, I respect you way too much to stay silent, even though I know you’ll hate me for this.
I know this must have felt like a profound experience, but at least for the sake of hearing both sides in an argument, read this: http://www.skepdic.com/coldread.html
If you choose to respectfully disagree, then I’ll leave it at that. :(

Hi Zuzana,

Actually yes I love this song!

On fortunetelling: I think they can be just as good as a therapist at detecting what is needed and it’s their livelihood to discover you. So I’m not surprised yours knew so much about you. More importantly, you have the power to make any predictions come true. She only make them you need to make them manifest as reality! And I have a great deal of faith in your determination and abilities Zuzana to do just that!

My best thoughts,
–Chris

Zuzana, I too, have to agree with poacheR. I admit I went once and was absolutely blown away by what the woman knew, but God said “stay away”, and that’s good enough for me.

The workout was excellent though!
sandbag step ups 9:08
pike jumps/push ups almost 3, almost 3, 3, 2, almost 3, and 3
crab toe touches 1:52
Then I did 50 more ‘one leg up’ both arms down crabs for good measure and more headstand practice. I’m also working on front splits, maybe some day I’ll get there!

Oh yeah these Pike Jumps made my whole day ;D
3 months ago I was scared to risk an injury by doing them due to my (now nearly vanished) inflexibility!!
ThanxxxxxzzzZZZzz for everything!! ^.^

hahaha… killing us all in your bitterness! nice. That def. would have made the predictions of a horrible future come true! So, in my case, I’m glad it was a nice future because you’d be liable for 2 deaths! I do believe you are the destiny of your future… and of course it’s bright for you because you are a fighter and a positive person and have a wonderful man by your side!

I’m about to do this… wish me luck! looks like fun.

Hi Zuzana, thanks for this quick yet very effective workout :) My scores are:

Part 1: 7:48 (with 20LB duffelbag)
Part 2: 5/4/3/3/3/3
Part 3: 1:23

my scores
leg combo: 11:12 (i’m pretty sure I could have done this much faster, but I had a little somebody keep getting under my feet)
Pike combo: 3 each time
Crab: 1:14

enjoy your day/night, everyone!

Hi Bodyrockers, as far as fortunetelling, we should not undergo that. They may tell truth but i ask why we should know that? I believe in God, i know He is and cares – on what i experience but we are not allowed to know our fortune before. We simply must enjoy every single day whatever it is and be hardworking and rocking :) on whatever we do and never ever give up.
My boyfriend left me alone with a little baby, i thought i never dealt with the situation but my baby boy will be four on Thursday; i got great job and always find at least 3 times per week to do Su workouts. Every second person tells me how great i look – but again we Bodyrockers can not forget that appearance is just vague % of the beuty of man. Su shares her talent with us, we must share our talents with the others as well.
God, my family and you Su & Freddy – all of you contributed to my happiness. Thank you!! I set up alarm clock on 6 am to the workout – i am looking forward to it as a little baby, yep.
I send you kisses from Slovakia.

dear bodyrockers!!!
i am so proud of myself for finally pushing myself instead of being a zombie thru my workouts!

i modified this workout, i got 3 cut tree trunks, about a foot and a half tall and lined them up about 2 feet apart. for ten minutes, i did various jumps- up on, in between, on the next, etc. side jumps, total jump overs, and one leg switches. it was really fun but i felt the burn. hoping this will improve my vertical leap.

I did the second part the same, i really felt the burn it was awesome.

The third part i did as well and got 1:32 time

then… i added a fourth part on of 6 rounds of 10/30 seconds. I set up two trunks about 1.5 feet apart. I jumped up and out, one foot on each stump on each side, then down and did a squat , jump back up etc.

and then 6 rounds of 10 seconds sprints and 30 seconds rest

i really pushed today and finally got a good sweat in that i feel like i worked for

Good enough for me too, Mary Lou!

Dawn, believe me your abs are gonna rock soon! These workouts are amazing-and, no, you need not do any other cardio or ab work. I used to be a runner and spend 90 minutes a day on cardio followed by ab work. I now only do bodyrock. My body is completely transformed. You have to push at your max effort and it’s very challenging but it’s also extremely fun! Good luck! Believe me Z will target your abs! Look at hers! Girl know’s how to work some abs!

I am 2 days behind so I’ll do this one tomorrow. My butt are sore from yesterday’s 150 jump lunges!

Btw today I did Somewhere I Belong Workout (for some reason the comment is off on that one) so I just put my score here then: I did 26 sets.
I had to substitute the pull up with reverse push up, prolly that’s why my number seems high

Those fortune tellers have to end it on a good note to make sure they get a good tip! The future is what you make it!

Sandbag Step ups Combo = 9.17
Pike Jump & Push ups Combo = 2-21/2-3-2-21/2-2 (I was sweating like never before :S)
Crab Toe Touches = 1.46
Yesterday, I did the somewhere I belong Workout and performed 42 sets!! Your experience with the fortune Teller is impressing… I had the chance to rub elbows with one for a week in a OBE seminar, and it seems like she knew everything about me and my boyfriend…! Everything that she predicted us is actually happening…! I`m taurus too, my husband is a fish and we both find that our lives is becoming more and more positive like she said… We have to embrace life… always!

Much love xx Judith

This was incredibly fun, but the 2nd part almost killed me!! :D It was really hard, but I liked it.
Here’s my score:

Part 1 – 7:57 (I used 2.5kg heavy ankle weights)
Part 2 – 3 1/2, 3 1/2, 3, 2 1/2, 3, 2 1/2
Part 3 – 1:16 (I still can’t figure out how I had better time than Zuzana..)

THANX FOR THIS, I REALLY ENJOY EACH AND EVERY ONE OF YOUR WORKOUTS!! :D

poacheR said it perfectly well about the cold reading. Thanks for the link to the interview, by the way.

Zuzana, there’s nothing wrong with going to a fortune teller once (or twice) in a lifetime, I believe that we can only have a credible opinion about stuff once we experienced them, but just consider this adventure as entertainment. You know best how you’re the master of your fate and fortune, you shouldn’t need to be given advice by a stranger. With that said I’d better shut up ;-).

Now scores (we did this together with my fiance, Craig):
Sünci
Sandbag: 6:40
Killer pike jumps and push ups: 4 sets and 2 jumps | 3 sets, 3 jumps and 1 push up | 3 sets and 1 jump | 3 sets and 2 jumps | 3 sets, 3 jumps and 1 push up
Crabs: 1:42

Craig
Sandbag: 10:07
Pike jumps and push ups: 3 sets | 3 sets | 3 sets | 3 sets and 2 jumps | 3 sets and 2 jumps | 3 sets
Crabs: 1:09

Hi Zuz & Freddy! Thank YOU both for such an awesome workout!! This one really had me sweating, and part two I found very challenging… especially because I did an intense upper weight workout yesterday!

Here are my scores for today:
Part 1- 7:40
Part 2- 4/3/3/3/3/3
Part 3- 1:23

As for the discussion going on, I love the following quote: “you do you and imma do me.” I adopted this saying after watching Just Wright starring Queen Latifah (lol, such a cute movie). Anyways, in this case I interpret it to mean focusing on what you do and not worrying about what others have to say. Enjoy life, live it big & with purpose. Keep doing what YOU do.

jess xo

Yay I did it this morning and I was drenched! LA weather was pretty hot already so this workout title describe exactly how I felt after finished.

My scores for today:
Part 1: 8:13
Part 2: 4 sets / 3 sets / 3 sets / 3 sets / 2 sets + 3 pike Jumps + 1 push up / 2 sets
Part 3: 1:19

I don’t belive in fortune tellers, gods or any other “higher powers,” I belive that YOU are the master of your destiny and YOU control your life :) My grandma thinks she “learned to read from the cards,” which seems to be (sorry grandma) even more stupid, than someone who says was born with the “gift”. My grandma just read a book about it and though she will learn how to do it, lol. I belive that some people are born with some special ability, but I don’t think fortune telling, seeing the future, or sucking energy out of people is one of those abilities :D My math teacher at school once told me that when she was close to me, she felt so tired afterwards, cause I was sucking out her energy. My aunt belives that her friend has ability to empty batteries over night, she said that she fully charged her mobile phone and left it in the bedroom and in the morning battery was empty, because she just “sucked the energy out of it”.

But I never judge anybody who belives in such a things. Of course there is no proof of god (in my opinion) but at the same time there is no proof that he (or she, or they) don’t exist. I am open to learn about stuff and to explore, I like to research things, read, talk to people with different opinions and then make my decision about what is acceptable for me. And still – science wins it for me :) Brain, science and people’s work. Nothing “godlike” or “spiritual” works for me… But it is a personal preference, I belive that some people just NEED to belive in something, it may help them to overcome some issues, to help them with their problems…

The only “super power” I belive in is INTELLIGENCE :D

Gonna do my dinner for today / lunch for tomorrow and then off to do this workout! :))) I don’t expect to have an amazing score, I am 6th day without a workout now, but I already planned the whole week, I am gonna do all the workouts I missed last week and I also planned my meals for the whole week, it is much easier for me, now that I only have to cook for ME :)))
Also, my old wrist pain came back a little, I hope it will go away, I don’t wanna go back to not being able to do any wrist involving exercises…. :(

Oh wow, I just finished :D
I though I will have much worse score because of my “emotional” break :D
But as you guys said – it made me stronger, not only mentaly, but also gave me more power physicaly :) I feel great, sweat is wetting my glasses, so I almost can’t see what I am writting :D

My score:
Part 1 – with chair and 7kg sandbag: 8:49
Part 2 – 4sets+2jumps / 2sets+2jumps / 2sets+3jumps / 2sets+3jumps/ 2 sets / 2sets+3 jumps
Part 3 – 1:37 (wowed by this).

My wrist really hurts a little, but it is gonna be ok, I already “healed” it by workouts in the past :)
Gonna shower and cook some great dinner now, then relaxing with Ally McBeal (loved this in the past and for some reason I found a new love for it, maybe because of my single living situation now, lol)

I have to go to bed early, cause I am getting up at 4:30 tomorrow, cause my morning workouts are starting again finally :)

I am here again Joanna! :-*
Thank you so much for missing me :D
I had a difficult week to manage :D My soon-to-be-exhusband moved his last stuff out, I was revamping the apartment, moving stuff in and out, had a LOT to do at work, I was getting home late and tired :D so the only day I did my workout last week was Monday :D
But starting today everything is up again :)
I am back in life, and enjoying it like never before :))) Will focus on ME most of the time, I feel like I missed so much :)

Wow, Crab under a minute, amazing score, keep it up! :)

Love your nickname :D :D

Yay, great score with the sandbag stepups, Ildi! I actually fell down on the floor for the first time :D I stepped a little bit too far on the chair and when I was stepping down, the chair swinged and I fell down on the floor :D so I had to start over :D

Isn’t it amazing, how bodyrocking just drags you in? :D
I am proud of you Becks! :) Keep on going! :)

Glad your back in the game Nina! I was getting a little worried about your well-being. I almost left a comment on your blog but decided to give you time and here you are! =D <3

Welcome back Nina!

I just finished this after two days of not being able to walk after the Yeah! workout. I did Somewhere belong workout only because it was arm work. These are my scores;

Part 1. Sandbag step ups combo 20 sets for time 6:47 ( with chair and 8 kilo sand bag)
Part 2. Pike jumps and push ups combo 6 rounds of 30s intervals 4 sets,4 sets, 4sets, 3 sets I pike jump, 3 sets, 3 sets (my arms were on fire)
Part 3. Crab toe touches 50 reps for time 1:01

Done! I am dead here :D Loved this workout :)
My score:
Part 1 / 4: 21 reps / 16 reps
Part 2 / 5: Highknees: 60-34-52 / 66-59-49, Burpee Knee Raises 5-3-3 / 3-3-3
Part 3 / 6: 10 sets / 11 sets

Loved the last exercise a LOT!!! My legs were burning like crazy, fell good :D
Gonna shower now and off to work :) Let’s start a killer week!
I will try the headstand later today, I didn’t try it yet :)))

Thank you Audra :-* I have no distractions around me anymore, so I can be 100% dedicated and focused again :D Ready to compete again! :D

Thank you Jos! It is great to be back again with all of you! :)))

From the New York Times — “What’s the Best Exercise Ever?” Skip to the last line — BURPEES! :)

http://well.blogs.nytimes.com/2011/04/15/whats-the-best-exercise/?src=me&ref=health

Nice workout! Hey Zuzana, are u still jumping rope after your workouts??

1st part 7:30
2nd part 3, 2, 2, 2, 2, 1+3 jumps
3rd part 1:27

Thanks!! :)

very cool… now if we could just get them to write about all of the BodyRockers :)

why don’t you post daily anymore?

Oh Zuz, you tease, how I wish I could do this workout! I’ve just had a birthmark removed and now I’ve been without a workout for 2 days and still have 10 days to go, until after Easter – this already sucks!!!! Help!!

The doctor told me not to work out at all until after the stitches have been taken out (they are on my belly). Great. I can move freely without any pain, the wound is healing perfectly, and yet I am doomed to stay inactive and just sit around on my ass. Beautiful sunny spring weather and all, while I am desperate to push my limits, but not allowed to. I never thought that NOT working out could feel like such a deprivation. I can literally feel my muscles starting to slack and shrink. Feels terrible… anyone else know how this is? Is there anything safe that I can do instead of just sitting here and going for walks?

Soooo, my turn to have finished this one ;)

1. part: 05:11 min.
2. part (sets): 6-6-6-5+2-5-5 (HARD!)
3. part: 00:54 sec.

Thanks for another great sweat!
The comments are off on the “Somewhere I Belong WO”, but I finished 36 rounds.

Love, Maria

Hi Sue
I had no idea what happened to you -you poor BodyRocker!
I am very glad to hear you are getting better. Get slowly up on the tall horse again ;)
Get well soon and good luck with your 3-week “diet”.
Love, Maria

Welcome back Sue!

Hi there,

today I did “If you really want more” workout in my catching up schedule,and I was sweating like crazy..thank you for that,and see you tomorrow..

kisses to you all

The best of luck to you! Let us know how you did :)

lol

Woowiiee! The first set to this really gets your heart pumping!
Part One: 30lbs: 7:42

Part Two: 4 sets+ 3 Pj…4 sets+ 3Pj, 1Pu…4…3 sets + 3Pj 1Pu…same as last…3 sets + 3PJ
Soooo close to finishing sets but never quite there!! >.<

Part Three: 1:35

Anyways, great way to start the day! Thanks for another excellent workout!

Hey bodyrockers, I just got my snadbag yesterday and I am super excited to use it. But, I have a question how do you guys fill your sandbags? I was confused about getting real sand. I see zuzana that you use packets of rice? How many packets of rice did you buy? Any suggestions bodyrockers?

We have used both rice and sand depending on what is available. Fill it to meet your fitness and strength level – you can always increase the weight as you get stronger :)

Best Wishes…and post some pics after!!!

Hey girlfriend…
Great scores!!!! FAB-U-LOUS!!!
to answer your question, Zuzana has a great 5 minute warm up routine offered in the “warm up” section. I can’t speak for Freddy, Zuzanna and other BodyRockers, but in my opinion, I think doing the 20 minutes of Interval skipping post workout, allows you to burn MORE calories.
However, if you enjoy doing 10 minutes prior as your warmup – I say “giver”!!! and if you still have it in you to skip after your workout, then try 12 minutes instead of 10 or 15…before you know it you’ll be doing the full 20 minutes after your workouts!!
I’m here for you always to support your journey….Best of Luck!!
xoxo

Be careful, the both of you, Nina and Craig!
Greetings from Lublin, where I arrived safe and sound (WITH suitcase) after more than 12 hours of commute. …I could still do some bodyrocking, but there’s noting new, so I’ll have a beer instead O:-)

Freddy,
I asked this question prior but I understand you don’t get to all the questions. I need your advice on how I should do my Skipping Intervals. I usually do what you guys suggested- 20 minutes total=48 rounds of 10 sec & 15 sec. However, the other day I tried 10 min prior to my workout and 10 min after the workout. The last 10 mins felt SO much harder….is it better to do cardio after working out too, burn more calories??? Your advice on this…?? Thanks so much for your time.

Freddy,
I asked this question prior but I understand you don’t get to all the questions. I need your advice on how I should do my Skipping Intervals. I usually do what you guys suggested- 20 minutes total=48 rounds of 10 sec & 15 sec. However, the other day I tried 10 min prior to my workout and 10 min after the workout. The last 10 mins felt SO much harder….is it better to do cardio after working out too, burn more calories??? Your advice on this…?? Thanks so much for your time.

“Somewhere I Belong”- So great!! I completed 33 rounds in 12 minutes.
I luv the short workouts! We’re all short for time in this life of ours, it’s nice to the have the “4 Minute Workout” as well as other shorter workouts. Sometimes I incorporate 2 or 3 short workouts if I don’t have time for 20 or 30 minutes to workout. More of these workouts would be tres kewls! Luv you guys! :)

“Somewhere I Belong”- So great!! I completed 33 rounds in 12 minutes.
I luv the short workouts! We’re all short for time in this life of ours, it’s nice to the have the “4 Minute Workout” as well as other shorter workouts. Sometimes I incorporate 2 or 3 short workouts if I don’t have time for 20 or 30 minutes to workout. More of these workouts would be tres kewls! Luv you guys! :)

I guess it’s safe to say that you managed to get that pull up bar set up??
Adda Girl!!! Keep it up, amazing job!!!
Tammy :)

Thanks Babes!!!
I agree, I would THINK it would burn more calories to do the skipping POST workout. I will try her Warm Up routine for sure and do my 20 minutes of skipping after working out. It’s not that I enjoy doing skipping prior to workouts, I just like to get some of my cardio over asap! LOL! I’m gonna push to do ALL the skipping post working out!
Thanks so much for your support….YOU and ZUZ are my workout HERO’s! I always think of both of you when I’m mid workout…hahahhaha….I’m like “Okay I’m at 5, they’re probs at 14!” It helps to push myself admiring calibre of people such as you two!! Hahahahh Zuz, our best friend LOL! Luv Ya girl and remember, I’m here for you too…..regarding every and any issue other than BodyRock. Luv to all Body Rockers! :)

Hey Audra!
I can only say: right back acha!!!!
Thank you SO much for your compliment – you are one of my ultimate favs here ;)
I LOVE how well you always encourage and compliment us BodyRockers. It really shows how caring and wonderful a person you must be! Where do you live, if I may ask?
Its funny you mention it, because I sent Zuzana & Freddy my photos twice, actually. First in January and again in March.
Love, Maria

Great scores!!!

GREAT scores :)

Great job….and very cute post =)

Aaaw (blushing) Thanks,

I’m in Chandler, Arizona, USA :) And you?
I also sent pics last month but, they must be inundated with an impossible amount of emails. I guess I’ll send some more in May when I drop a few more LB’s from my 6 week no wine and popcorn diet LOL! Keep rockin!

Thanks Babes!!! :)
Yes I did and I’m Luvin’ It !

Arizona, how interesting! Sounds so cool and “jungle-alike” for a Scandinavian girl like me, ha ha :)
I am from little Denmark (my neighbour countries are Germany and Sweden). The famous fairytale writer H.C.Andersen is from Denmark, if you know him? I have been to the US 3 times and have fallen completely in loe with your country. SO amazing and different from what I am used to. I am definetely going back, hopefully to visit Washington, New England and New Orleans. I was in N.O. back in 2008 and left my heart there!
It is calming to hear that I am not the only one waiting for my post to show. I have kind of “given up” the hope. Because, like you mention, Zuzana & Freddy must be bombarded by BodyRocker mails every single day. I am so glad for all the others, they must become really excited when they see themselves “pop up” here – WAUW ;)
Are you generally very strict with your diet, Audra? I am just curious. Ha ha, I guess I could join you on the no-or-less-redwine challenge. It just wouldn’t be popcorn for me but CAKE!!! Oh, lord… If I just could… I know I CAN, but not if I really want to quit enjoying it. Life is so short, right? ha ha :)
Love, Maria

LOL! Chandler is in the Phoenix metropolitan area and we are surrounded by desert. I am pretty strict with my diet after January but really tighten it up before summer. I love sweets & cake but only eat it at birthdays pretty much. Is that your only vice? I can say that I’m def not missin the wine and popcorn anymore. After a couple weeks cold turkey it actually ain’t that bad. TTYL, Audra

I really admire you for sticking so strictly to a healthy diet. I DO eat very healthy: small meals with LOTS of veggies and lean protein in every meal. But I do indulge in some sweets (mostly cake or some chocolate) and peanut butter, haha. Luuuuuv that stuff SO much ;) I have no idea how much it means for my general fitness and body look progress, though. I work out daily, either with BodyRock or lifting weights in my gym, which I also enjoy a lot. Plus I ride my bike almost everywhere I go. I REALLY hope to see your pics on the site very soon :D

Ditto Maria! Can’t wait to see yours as well =D

I’d been putting this off for a couple days so I finally did it just now. I modified the first part because I have a bad knee condition. I can’t put weight on myself when lunging. In fact, I can’t bend my back knee down without a great deal of pain. Even squats are very difficult sometimes.

I did a squat in place if picking up the sandbag, and for the lunges I did my whimpy ones where I don’t bend my back leg but I always make sure that my front thigh is parallel to the ground. Since I didn’t have any weight on me I did 30 sets instead of 20

1. 6:19
2. 4+3 jumps, 4+2 jumps, 4, 4+3 jumps, 3, 3+3 jumps and 1 push-up
3. 1:34 (I have a hard time keepng good form for this exercise)

I love your workouts and I am super dedicated to them and I’m on a real mission to do a 60 day bodyrock marathon (I’m on day 14) but my knee is starting to give me more trouble than ever before and I was wondering if there are alternate execises to deep lunges that I could do instead. Any help would be so greatly appreciated. Thank you for all that you do!!!!!!

Hi guys! i did this workout for today.. part 2 was exhausting loved it!

p#1: on part one 1 did 3 steps ups & over just like you but without sandbag + 3 jumping lunges.x20
took me 4:41 min
p#2: 4-4-3-3-3-3
p#3: 1:21 and did 50 more on 1:30

and after than i stretched and did 5 min headstand, resting for a few secs (supported on wall and sometimes with legs on chair)

:D

I TOTALLY agree with you Nina. I have the same perspective you have about all of this. We think the same way..Take care =)

Glad I am not alone in this :D People around me think differently, it is nice to know someone has the same feeling about things and is not afraid to share :)

I want to see your pics too!!! I love to compete with you. I am a ways behind you on most exercises though. It only makes me try harder! I’m going to try sending in my pics in late May.

Hi there,

just finished this…my scores

part 1. 7:57
part 2. 4,3,3,3,3,2
part 3. 1:35

hahaha it was a tree that was cut down in my back yard, and the trunk is in like 1.5 ft. long sections haha

Hi Suzanna, I really admire you, it’s amazing how you’re strong, not onlt in muscles!
Seeing you sweating with the face red, but always smiling is such a great inspiration!
Why are you and Freddy always greeting us with “Ciao”? =)
Marta

You can get more information about it by following the link “get your equipment here” in the post.

Here we go!:

Part 1: 10:45
I’m not sure why this seemed to take so long, except that I tipped the chair a little to the side a couple of times and because paranoid about not falling off.
Part 2: 3, 3, 3, 2.5, 2.5, 2
This was brutal!
Part 3: 1:37

Thank you for your great site Zuzana and Freddy! I have recently injured my ankle, and can barely walk a couple of blocks. What would you recommend I should do until the ankle heals? Also, have you experienced an injury that prevented you from working out? how did you deal with it and did you change your eating habit during this time since I know I need less energy but I feel I just want to eat all the time…and the wrong foods!!!

This one was fun and quick and less intense for the legs which I needed!
My score:
Step up combo (33lb sandbag): 7`52`
Part 2: 5/4/4/4/4/5 – my triceps were burning
Crab: 1`07 + I did 50 extra sleeping crab in 3`00

My Scores:
Part I: Time Challenge: 4 minutes
- SANDBAG STEP UPS COMBO: 10
Part II: 6 x 10/30
- PIKE JUMPS & PUSH UPS COMBO: 4, 4, 4.5, 4, 3, 4
Part III: Time Challenge: 50 reps
- CRAB TOE TOUCHES: 1m22s