BodyRock.TV

burn legs! cant wait…painful but somehow feels amazing :D

Hi Zuzana and Frederick, Sorry for being impatient but I revisted “Hard bodies getting harder” and I beat my old score by six and a half minutes and beat your score as well:) I finished in 18.21 min. I will be doing this one tomorrow:)

I believe in God and the laws of attraction. If you really want something and you truly believe it then you can make it happen:) Live and enjoy each day like it’s your last. Your future is a blank canvas and only you hold the paint brush:) In the end just do whatever works for you and keeps you happy:)

Thanks for another great workout:)

Oh dear! That first photo looks like Zuzana is doing topless squats! LOL…I’ve chaffed myself on my sandbag before, not sure if that would be such a good idea!

Looks like another killer – can’t wait to try it tomorrow! :)

Cant wait to try this. Im in Australia and we are a day ahead of u so on Monday I did the Set Fire Workout, and it absolutely killed me which is what i love lol (love/hate relationship). My legs are burning so its going to be a rest day for me tomorrow. Ill catch up later. Thanks for a great workout website. I’ve never been so excited about exercise before in my life and even after being a gym member never got the results im getting now. :)

I cannot wait to try this tmrw!!! :)
Thanks so much Freddy and Zuz for mentioning the skipping for POST workouts! I know I’ve been a pain in the ARSE, asking so much about it lately but I was totally curious! Thanks so much! Luv you’s! xoxo :)

Its looks amazing!!!!!!!!!!!! Cant wait tomorrow for do this workout!!! I want sweat like a crazy too hahaha

Yeah!! New workout, I can wait to do it tomorrow!! It’s not that I’m evil guys, but I’m here lying down on my bed watching Zuzanita doing this workout, and I have a big smile. Not because she is almost killing herself with the workout but because I know that right now I’m lying down very comfortable on my bed just watching her how she’s out of breath and clearly in pain but because tomorrow I will be the one almost dead!! It looks like an amazing workout (I’m also smiling because this workout is scaring the hell out of me hahaha, no, not really. I love killer workouts!!)

Thanks fot the advise on how to make wishes come true. I will definitely try it!!

I would do this workout twice to get her legs!!

tell me about it!

PS….where’s this “PlayList” Zuzana mentioned?? Anyone, anyone….??

I agree with what a lot of other people are saying, if you do your part the universe will take care of the rest. And if you live your life thinking that everything that happens to you is the best possible outcome you will never be disappointed. :) I recommend that everyone should read the book, “zen and the art of happiness” by chris prentiss.It explains what im trying to say in a much clear way and it will totally change the way you look and the world and how you react to day to day events. :)

<3

I’m a day behind so I’ll tackle this one tomorrow. This morning I did one of your older workout Fcuk the Gym workout http://www.bodyrock.tv/2010/07/31/fcuk-the-gym-workout/ and it was great..despite I didn’t have enough sleep the night before.

This one looks like a super killer!! Jump lunges and Mt climber back to back?? My legs are going to be super jello!

Some fun songs, love push it to the limit for skipping (so glad Usher has continued to do well).

Has anyone else noticed? Something weird has happened to JLo’s face. I can’t figure it out but either she’s botoxed herself to a new dimension or had some sort of surgery but her looks have changed dramatically in the past year. I don’t think it’s a face changing with age thing.

I’m afraid of this workout but am willing to give it a whirl.

Thanks Z and F!

Woops.. Sorry about the last comment!

This on was a total burn out! I feel so good though! Thanks!

How about just making things happen. If you want something just do it. You don’t need to go to church to listen to a guy in a robe tell you to have common sense. I think you are on the right track with your piece of paper. I’m glad to hear you two had a fabulous weekend. You two ARE fabulous!!

Freddy is a smart man and Zuzana is a lady:) If it came off he wouldn’t post the video…

Awww, I wanted to do the If you really want more workout from last week today, cause I missed that one, but this morning when I saw THIS!!! I WANNA DO THIS!!! I wanna do this NOW :D I wanna leave work now, go home and do this right now :D Too bad I can’t :(
I still have 5 more hours at work to go, but I will do this workout as soon as I get home, this looks so amazing, so fun and so hard at the same time! My abs still hurt from yesterday, but I don’t care :D Will post my score later today, yay, I can’t wait! :)

when ur that super hot u can wear what ever u want. ;) Go Zuzana. Looks super snug and my partner didnt mind one bit either lol.

i know just how u feel . Im sore but i want to do this workout so bad and my head has Zu in it saying ‘listen to your body’ lol. I may give in i may not.

never mind it just appeared eventually

Hi there,
this look great,but I am still a little sore from yesterday, and from spending this weekend in forest doing all kind of “men” work…like chopping and raking (btw my father was amazed how strong I am)..so instead I did “hard bodies” workout…my time was 22:04, and I was sweating a lot..not bad for a sore girl/lumberjack ..hihihi

kisses to you all

Hi guys, glad to see you’re back and that you enjoyed your weekend away together. It really made me smile to read that you think you had one of the best days together ever. Sounds fantastic!!

My scores for this killer workout:
Part 1 – 3:40
Part 3 – 05:05 – I didn’t have enough space lengthways in my living room to do the movement both ways so I just added in a 180° jump turn on the spot after each rep so I was facing the other way and could then go in the same direction as before but on the other side (if that makes sense…). I really, really enjoyed this part of the workout. Part 4 – not so much!! That was pure torture! I hate jump lunges with a passion anyways and then to combine them with mountain climbers, back to back for 12 rounds… absolutely insane! But I did it and felt proud and happy to have finished afterwards!

I didn’t have time to do skipping afterwards today but I did a 45 minute spinning class yesterday and I will do skipping tomorrow after our exercise challenge.

Take care everyone :D

P.S. – 10kgs in my sandbag (sorry I ALWAYS forget to write this in my posts!)

“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is.”
— Eckhart Tolle (The Power of Now: A Guide to Spiritual Enlightenment)

I really do agree with this one, because I think we’re spending too much time worrying about the future or regretting something from the past, so we’re never actually enjoying the present.
So if we stay positive and enjoy every single moment of our life, no matter what it’s like, then we’re definitely gonna have only more of such moments in our life.

I definitely recommend everyone who’s interested in evolving our spiritual life to read E. Tolle’s books or watch his DVD lectures, it’s really interesting and great!

Thanx for this workout, it seems like a killer, but I’ll definitely do it!! :)

Lol :D

Sounds a lot like the movie “The Secret” based on the Law of Attraction :)

I totally support dancing like crazy for burning more calories :)

Hum, ok, may I say… it looks like pure madness !?
I hate the lunges with the sandbag above head, I hate the kick-ups, I hate the jump lunges, and I hate the mountain climbers. And now you put them all in the same workout !? Duh. And finishing with a jump lunges/climbers combo, 4 minutes no break… don’t know why, I have a bad feeling about this one. And no need to ask a fortune teller !

Okay that was a total OMG workout and I didn’t even do kick ups (too hard on my hip), I never thought I’d be so happy to do a mountain climber.
I don’t know how you kept jumping Zuzana. After the 5th or 6th switch I was just stepping back – and that was still killing.

Absolute insanity! I barely had enough room for the kick ups and I was lucky if I got 3 jump lunges in at the end there.
part 1: 5:09 balance with 20lbs is still a struggle
part 3: 4:45
Buns are gonna hurt…

This one was brutal…specially the last part 4 min of pure butt torture :D, but I survived as an always…but we will see 2morrow if there are going to be some consequences :)))
part 1: 3 min 41 sec
part 2: each round between 5-7 jumps,
part 3: 2 min 48sec
part 4: jump lunges above 8 each interval and m.climbers above 15 each interval it was really hard
and I did 20 min skipping….
I didn’t even realize that summer is almost here …

Ha ha, I was thinking the exact same about her ;) BEAUTIFUL, though!!! <3

Holy S#@T!!! OMG! That was tough!!! In a full body sweat and I’m shaking as I type. Enough said, here are my scores:

Part 1: 3:16

Part 2: 4.5, 5, 5.5, 5.5, 4.5, 5.5, 5.5, 6, 5, 6, 5.5, 6

Part 3: 4:43 ( this was tough, especially at set 14 – my legs felt like cement blocks!!)

Part 4: You were’nt kidding! What a burn out!!! Half way through it was so hard to do those jump lunges I burst into a fit of giggles. I honestly thought you were playing around, pretending that it was as tough as it actually was!!!

I love how real and honest you are…. a true inspiration to all us BodyRockers, but especially to us 36 yr old women out there!

Much Luv to you both for being so selfless and offering such great tools to better all of our lives. You are two of the most beautiful people I know – inside and out!

Luv & Best Wishes,
Tammy……TEAM CANADA!!

Wauw, you look DAMN HOT, Zuzie ;)
I can’t wait to try this round of torture as my wake-up-call tomorrow morning!
I am so glad you had a wonderful day together!
Love, Maria

Zuzana, my dear, you seem to be getting some sun. Your skin seems a little sunburnt :) Don’t forget your sunscreen with at least an SPF 15 in it. I love the color on ya! Yesterday I did some weight training again and yup, they were similar lower body movements but I couldn’t resist this workout =)

Part 1: 4:10 (20LB barbell)
Part 2: 6 reps for all
Part 3: 3:23
Part 4: Started out with 10 MC’s and 20 JL’s then it was all downhill from there LOL! Awesome lactic acid burnout Z!

Super killer..unfortunately I realized I didn’t do kick up correctly..I started off from crab position instead of half squat as it supposed to be. Oh well..here are my scores

Part 1: 4:07
Part 2: 6-6-6-5-5-5-5-6-5-5-6-5
Part 3: 4:10
Part 4: Roughly I did 5 Jump lunges at first intv and only between 1-3 afterward and 5-10 Mountain Climbers. Super burn out! I think I took way too many breaks, especially for jump lunges.

Total workout time 16:18

No 20 min skipping afterward since my goal is build lean muscles and my morning time was pretty tight already.

You can use lighter dumbbell or just your own bodyweight

I love your outfit!!!! Really enjoyed this workout.
My scores:
Part 1 – 2 minutes 32 seconds (I used 5 kilo bottle, think I need a more extra weight)
Part 2 – 6, 7, 7, 8, 8, 8, 8, 9, 8, 8, 8, 8
Part 3 – 3 minutes 12 seconds
Part 4 – max reps of j.lunges – 14 & m.climbers – 23

Then I did 15 minutes of high knees (40s/10s)

What are you two talking about?! :-D
The mere sight of the video burnt me out and that was even before I got to the part where Z was crying from the rockets. I dreaded the exercise ever since that moment. Thank God, I’m over it.

My hotel room is two small and I did not have any weight that I could use for the sandbag exercise (my suitcase is hard and awkwardly shaped). So I did 60 weightless back lunges & squat leg lifts. Achievements (apart from the burned buns):
Part 1: 3:38
Part 2: average 6 sets + 2 jumps
Part 3: 3:46
Part 4: started well (I think my first two sets were like 8 JLs and 20 MCs) but soon (just like Audra did ;-)) went downhill, ending up doing a steady 4 jump lunges and 14 MCs. …and I refrained from splashing on the floor in the end. Yey, me!
No skipping, room’s too small and I have business dinner in an hour, gotta prepare.

Well done Sun. You know it’s funny- you being in Poland and me being in Scotland- both of us doing the bodyrock (I have to admit not to tackling the ‘Buns’ workout though) and then sharing a message on the site! Can Bodyrock TV be the new social media to rival Facebook :-)

Hurry back, I prefer it when you are here, skipping in the living room and getting in my way!

OMG Zuz & Freddy!!!! That was GOOOOOOD! :) I had a hard time to cool down but now I`m feeling just grrrreat! Part 1= 6.36, Part 2= 5-4-4-3-3-2-3-3-2-3-3-3, Part 3= 5.24, Part 4= Max effort.
need to leave now, have a good day (or night) to every bodyrockers!!! :)

Judith

But also for 37 years old men :-p

WOWZA’s soooooo difficult!! The skipping after the workout was so much harder too, yet so much more rewarding!!
PART 1: 2:52 (I only had my arm barbells so it was easier for me cause I don’t have a sandbag)
PART 2: 5/7/6/6/6/5/7/8/5/7/6/8 (I found this exercise easy for ME, kudos to the skipping, it’s DEF the reason!)
PART 3: 3:55 (soooo hard, I had to stop halfway through at 10 sets!)
PART 4: BURN OUT!!!! :)

Thanks for the UH-MAY-ZA-HING work out!!! I’ve come to realize that it’s the most rewarding feeling ever to make your body feel SO magnificent. There’s SO many things in this life that we CANNOT control but how rewarding to know the 2 things we CAN control are what we put in our bodies and what we do with our bodies. Thanks for the daily inspiration Zuzana and Freddy! CHEERS! :)

read the book “the law of attraction” by Losier

read the book “the law of attraction” by Losier

1) Forgot to start my timer at the start of part 1…:(
used 2x5lb dumbells bc that’s all I had.
2) 6.5,6,6, 6,5,5,6, 4,5,5,5,7
3) 4:08
4) started out with 8JLs down to 2-3 in last couple of sets. MCs stared at abou 20 an down to 15-18 last few sets.
Going to ride on the stationary bike x 30min and stretch it out.
Great workout!!

1) Forgot to start my timer at the start of part 1…:(
used 2x5lb dumbells bc that’s all I had.
2) 6.5,6,6, 6,5,5,6, 4,5,5,5,7
3) 4:08
4) started out with 8JLs down to 2-3 in last couple of sets. MCs stared at abou 20 an down to 15-18 last few sets.
Going to ride on the stationary bike x 30min and stretch it out.
Great workout!!

It’s because I would drop and break the camera which would be the end of BodyRock.Tv :) haha

It’s because I would drop and break the camera which would be the end of BodyRock.Tv :) haha

I do a light stretching right after my workout and also after my skipping. Extra streching never hurts, it actually helps. There is a stretching routine on the site that you can try.

“UH-MAY-HING” scores girlfriend!!!! Adda girl!!

omg Zuzana this last part killed me !!! :)
awesome workout !!
glad to read that you had a great week end with Freddy :)
thanks for the workout have a great day ;)

My scores:
Part 1: 4:48
Part II: 4 5 3 4 3 3 3 5 3 5 4 4
Part III: 6:15 (I was really dizzy – so I did it a little bit slow) :/
Part IV: what a killer … I didn´t count … the beginning was very fast, but the end – omg – that hurts and I think I did only 2 JL or something and 10 MC …

Zuz, if you are curious, I really recommend this book: http://www.amazon.com/Cosmic-Ordering-Service-Realizing-Dreams/dp/1571742727/ref=sr_1_1?ie=UTF8&qid=1303236440&sr=8-1

Mega-tough-but-great workout as usual. I messed up twice but i did extras to compensate and work harder.
Part 1: 3:35 – I only used 10lbs of weight (did an extra 10 after time for extra burn)
Part 3: 3:12 – then i realised i was counting one individual side as a set so i did an extra 10 – which took a while longer!!

Fab burnout workout, thank you BodyRock Masters!

Nooooo, in that case, never film ever. Haha! Love ya Zuz!

Loved the tchau in the final!! So cute!!
This one is fantastic and killer!! LOVED!! ^^

I don´t have legs anymore!! =P I barelly could do one time.. LOL

Part I: 2:25 – I pushed super hard. But I only had 16lbs.
Part II: 8, 7, 8, 7, 7.5, 7, 8, 7, 8, 8, 7, 8
Part III: 2:13 – I hate crabs so my new strategy is to just push through
Part IV: Whoa. Cyndi Lauper pretty much got me through that one. Except for the one sad sad round of jump lunges where I thought I was going to throw up and only did one…

Good workout! I just can’t say how much I love how efficient these are.

WOW! This was an intense but awesome workout! LOVED, LOVE, WILL ALWAYS LOVE IT
I did the “not afraid workout” yesterday, the ninja lunges killed my legs so I had planned to go for a routine which would be more focused on upper body but I could not resist this one ;)
My scores (I am not very proud of my times ;) – I thought I would be faster.. anyways, I will beat them next time!
Part 1: 4’58″
Part 2: 6/5/6/5/5/5/5/5/6/6/6/6
Part 3: 4’16″
Part 4:
JL: 10/8 for the remaining sets
MC: 26/24/22/20 for the remaining sets except last one: 32

Great one!!
Next time, I will do 5 min of skipping (40 sec/10 sec x6) after each part to do my 20 min jump rope. I have to say that I started doing my skipping but was so bored that I stopped. I prefer to do interval training to have some variety and challenge and I prefer to spread the skipping.
I’ll do better next time ;)

I forgot, I used a 16.5lb sandbag for the first part

How could you not be proud of those times? Looks great! Give yourself more credit Claire ;) Although I’m sure you’ll beat those next time cuz your one determined Bodyrocker!

Thanks Audra. I love your optimism and enthusiasm sweetie ;)

DONE!!! It was amazing, thanks guyes!!!
1 part – 02 min 31 sec (6 kg)
2 part – 8-7-8-8-8-8-8-8-8-8-8-8
3 part – 02 min 42 sec
4 part – killer!!!

I was not expecting it to be that hard. It was so difficult to do the jump lunges at the end. I kept going, but couldnt remember how many reps I did to keep score. You’re right, though, it was a total burnout!
Part 1- 7 minutes even!
Part 2- 4,3.5,3,4,4,4,3.5,4,4,3,3,4,3
Part 3- 4:01

I also did 5 minutes of skipping after part 4, I couldn’t do a full ten minutes!

I second this as a workout name!

If I was as ripped as she is I would be walking around in those SHORTS in the middle of winter:)

I have seen your fancy work in the kitchen miss giggles:) I bet Frederick doesn’t trust you holding his camera…lol

What an A.W.E.S.O.M.E workout!!! I totally loved this I couldn’t wait to attempt this one:)

Whenever I see jump lunges and mountain climbers I usually cringe because I know I won’t be able to walk the next day. I seem to do them with very high intensity and hubby says I will go through the floorboards one of these days:)

I took a different approach today even with my PMS. I told myself this workout is going to be fun and easy and I seemed to breeze through it with a smile on my face:) Even enjoyed the jumping lunges and mountain climbers. I used to avoid workouts this time of month for at least 4 days but I found working out right through reduced cravings and discomfort:)

I am proud to say I have put on 2 kilos of muscle mass. Doctor said I should not lose any more weight because I am already on the underweight/ideal weight border but we met in the middle and he said I could lose two more kilos of fat. He had already warned me that I would put on weight but it would be muscle and not to worry about it. I don’t weigh myself as often as I use too. I just go by my clothes now…

I am feeling really good about myself inside and out and I have decided to not overeat for Easter which is something I do every year without fail and then regret it later. But I do enjoy while it is happening:) So no Easter eggs for me this year…

These are my scores;

Warm up

1.Sandbag lunge back press up and squat leg lift 40 sets for time 2:45

2.Rocket launches 12 rounds 5s/15s intervals 8,6,7,8,7,7,7,9,8,9,10,9

3.Kick ups 20 sets for time 3:57

4.Jump lunges/mountain climbers 12 rounds of 15s/15s intervals I made a boo boo again:)
(17.27), (13,24), (10,22), (10,20), (8,19), (7,14), (11,27), (10,23), (9,23) (7,23), (7,22), (7,25)

Cooldown

5. 20 min skipping

Cooldown

Great workout, although I was afraid I was going to have to pay $9.99 a minute to finish watching it, Z that top is dangerous!!

Another great workout…. I was wondering how many lbs is in the sandbag for this one?

I put 17 lb free weights in an old sturdy purse lol… worked well enough… but wow it sure worked my arms/shoulders/back!

The burnout at the end was a serious BURNOUT indeed!!

Gosh… does anyone have any tips on remembering your count? I don’t know if I daydream or just get so caught up in the moves that I lose track almost every time… then I have to guess/round off and I hate that!! :(

My internet connection at home was not working yesterday, so I was not able to post my score :) I did this workout after work and it was MAAAAADNESS! :D Loved it so much!

part 1: 4:02
part 2: 6 – 6 – 6 – 5 – 5 – 6 – 6 – 5 – 5 – 5 – 5 – 5
part 3: 3:43 (took me a while to figure out the movement)
part 4: KILLER! I did 9 lunges and 16 mountain climbers in a first round and every next round I did 3 lunger (wasnt able to do more) and 10 mountain climbers, never less, never more :D I almost cried at the end :D
Finished with 20 minutes of interval skipping and the after shower cooked your old Farmers Chicken recipe, but without a bread, it is my lunch and dinner for today (I made A LOT, it is still hard for my to modify the amout of ingrediences for one person instead of two, but I don’t have to cook today, I have plenty of the food left) :)

You are not alone in the “not remembering your count” area. I just know I end up extra reps due to guilt of possibly giving myself a false score. good luck with that!! :)

Thanks Babes! xo :)

Keep up the hard work! And enjoy your holiday! :)

FN agreed!! LOL! :)

Couldn’t agree with you more, fellow Canadian!! :)

Jimena, your english is great!!! :)

Jimena,
Your english is great!! :)

Ugghhh…..I have the same issue, Nina!!! Cooking for ONE can be incredibly challenging, I totally hear ya! Just think……leftover’s means one less night of cooking…and more time to BODY ROCK! :)

I, too, have issues with that. It’s not so much day dreaming, it’s focusing on the moves so bloody much LOL….or having to count the steps so that I forget how many reps I’m at! I’m hoping it gets easier, I’m very new to the site. Good Luck! :)

Great scores, Claire! Positive thoughts….remember that! :) :) :)

Welcome Angel!
That’s amazing you are seeing results already! Keep it up! :)

Feel better Pstania!!! I know how frustrating injuries can be!

It’s better to use SOME weight as it will help burn more fat and calories. I, too, do NOT have a sandbag but I use my dumbbells. Another thing you can do is put rice packs or weights in a backpack and use that for your resistance. Good Luck! :)

Spinning is the BEST! My favourite training class by far! Such an amazing workout! :)

Thx Parinaz! I always see those YouTube videos at the end of the workout. I just thought Zuzana made it sound like she posted a “Playlist” somewhere. Thought I severely lost…..LOL.

I finally see the arrows, thanks Tanna!! I just assumed there was a longer “Playlist” than 4 songs. I was expecting a long list posted somewhere, guess I misunderstood. LOL.

Freddy,
Not sure if the “REPLY” button functions are currently not working but I made MANY “reply” comments to MANY people and they all showed up at the top of the comment list instead of as “replies” to each person. I deleted all of them so I don’t annoy ALL BodyRockers but just found that odd. I hope the kinks get worked out! CHEERS! :)

Welcome Angel!
That’s amazing you are seeing results already! Keep it up! :)

Great scores, Claire! Positive thoughts….remember that! :) :) :)

I, too, have issues with that. It’s not so much day dreaming, it’s focusing on the moves so bloody much LOL….or having to count the steps so that I forget how many reps I’m at! I’m hoping it gets easier, I’m very new to the site. Good Luck! :)

Ugghhh…..I have the same issue, Nina!!! Cooking for ONE can be incredibly challenging, I totally hear ya! Just think……leftover’s means one less night of cooking…and more time to BODY ROCK! :)

Jimena,
Your english is great!! :)

Jimena,
Your english is great!! :)

Feel better Pstania!!! I know how frustrating injuries can be!

That is totally right Kim, more good food for me, less time in the kitchen, more time with Bodyrock, haha :D And another positive point – I am gonna save so much money by cooking for me only! :D

You have gone over your LIMIT for reply’s that’s why…lol

I don’t write down wishes, I write down all my plans and desires I can influence. And I never say I WANT, I try to stick with I WILL :))) Helps me more to really get responsible and I always take that as a promise to myself. I don’t say I wanna have a sixpack, I say I WILL HAVE A SIXPACK :D I don’t TRY, I DO. And if I really wanna have a happy day, I will have it no matter what the weather is like, if I wanna be in a good mood, I will not let anybody ruin my day by bad behavior :D
Since I started bodyrocking, my mind set changet massively :D I was all about: “I can’t do it, I am to weak, too small, too out of shape, I am just a part of this HUGE universe and I am not important as an individual.” Bodyrock (it may sound really fanatic, but it is not, lol) changed me physically, but also mentaly! Made me a stronger person, made me realize that I AM important, I AM the only safety I have in my life, people will leave me and meet me, but I will always stay with myself (lol) so I have to treat myself with the greatest respect possible. May sound selfish, but at the end of the day, you are all alone with yourself. Treat your body and mind the best you can. Make plans, have wishes, do what is comfortable for you, do what you want! LOVE yourself, if you love yourself, other people will love you. Nobody will love you if you hate everything about yourself. Being confident with yourself is nothing else than result of LOVING and respecting yourself.
Yay, I have no idea where this came from :D I just wanted to say that there is nothing wrong about having dreams and wishes :) and no way of making them happen is wrong, if you are making yourself happy (and not hurting anyone else). :))))

I don’t write down wishes, I write down all my plans and desires I can influence. And I never say I WANT, I try to stick with I WILL :))) Helps me more to really get responsible and I always take that as a promise to myself. I don’t say I wanna have a sixpack, I say I WILL HAVE A SIXPACK :D I don’t TRY, I DO. And if I really wanna have a happy day, I will have it no matter what the weather is like, if I wanna be in a good mood, I will not let anybody ruin my day by bad behavior :D
Since I started bodyrocking, my mind set changet massively :D I was all about: “I can’t do it, I am to weak, too small, too out of shape, I am just a part of this HUGE universe and I am not important as an individual.” Bodyrock (it may sound really fanatic, but it is not, lol) changed me physically, but also mentaly! Made me a stronger person, made me realize that I AM important, I AM the only safety I have in my life, people will leave me and meet me, but I will always stay with myself (lol) so I have to treat myself with the greatest respect possible. May sound selfish, but at the end of the day, you are all alone with yourself. Treat your body and mind the best you can. Make plans, have wishes, do what is comfortable for you, do what you want! LOVE yourself, if you love yourself, other people will love you. Nobody will love you if you hate everything about yourself. Being confident with yourself is nothing else than result of LOVING and respecting yourself.
Yay, I have no idea where this came from :D I just wanted to say that there is nothing wrong about having dreams and wishes :) and no way of making them happen is wrong, if you are making yourself happy (and not hurting anyone else). :))))

Hi everyone,

I am a bit behind… So did this workout today and am going to do an exercise challenge tonight…
My scores for this workout:

1st round: 3.18
2nd round: 5, 5, 5, 5, 5, 4, 5, 5,5, 5, 5, 4
3rd round; 4.18
4rd round: not counted… Not posible..

Thanx for the great workout again Zuzana and Fredy.

Talking about correct English… Forgot a D in Freddy… ;D

There’s a quote I like which reminds me of what your mom said to you, Zuzana: “Once you make a decision, the universe conspires to make it happen.” (~Ralph Waldo Emerson).
Thing is, I interpret that, not in a mystical way, but in that, making a decision and clearly visualizing your goal makes things fall into place. It turns things from an ‘amorphous blob of undoability’ into a set of clear actions with definite direction. If you can’t see it clearly in your mind’s eye, then you can’t move towards your goal with conviction and make it happen. And writing things on a piece of paper, and defining what the optimal conditions might be, is one way of doing just that. That way, even if hiccups do occur, the fact you have a direction and organized plan means there are ways to go around it, hence “the universe provides you with ways to reach your goal”; you just have to open your eyes and see the ways in which this is possible.

As for the perfect weather example, even if it rained, you could have locked yourself with Freddy in a cabin with a fireplace and have a perfect impromptu romantic evening (albeit different than originally planned) in a completely unknown place that you can explore the next day. *Or* you could say ‘boo it’s raining’ and head back disappointed. How different are these two approaches though?

Your future is what you make of it.
“I am the master of my fate.
I am the captain of my soul” (~Invictus, by W.Henley)

P.S. Watch the 2009 movie “Invictus” with morgan freeman and matt damon. You’ll like it :)

LOLOLOLOL! Oh…..is THAT why!?? Ahahahahaha. Whoopsie’s!

Hi girls,
I had the same problem for years, because I am leaving alone..but than I got steam cooker ( I don’t know the right name for it),and I cook almost everything in it, and I can see the amount, I just put everything on a plate first,and I know…and I know it is great for me..little bit of olive oil (home made,my friend has her own olives!!!)

good luck!

I can’t subscribe, it’s not allowing me to.

you are on :)

I truly enjoyed this workout, Z & F – Thank you!
It took me some time to coordinate the first exercise correctly. Left leg lunge & right leg lift and not the same leg for both :)

1: 02:40
2: 6-6-6-6-8-8-7-8-7-8-7-8
3: 02:34 (Fun one!)
4: Between 12-8 Jump Lunges and 25-19 Mountain Climbers. Great sweat :)

Hey Tee,

Life in Scotland can be cold and wet for much of the year. Sun can’t abide it- hence the focus on the Bodyrock. I was much more used to exercising outdoors (having got fed up paying a fortune in gym fees)- but it’s fun to do the bodyrock routines together (although I still go running and cycling etc and Sun ultimately does twice as much bodyrocking as me).

Maybe your husband would consider two or three sets a week?

cheers
Craig

Welcome to bodyrock Kim we sure hope you enjoy your stay:)

Please don’t leave us MinnaK:)

Welcome Lisa!!
YES! Just jump right in. I, too, am a beginner. Always remember there are “modified” versions of the exercises. Different videos or challenges every day, except for on the weekends usually. Play around on the website, there’s lots to look at! :)

Thanks Donna! So nice! :)

HAHA wow i’ve heard those excuses before!!! awesome little vid… the ending says it all :D

great tips!!! thanks! i will have to try some out :D

Wowza!! That was brutal!!! So amazing. Im pooped right out. Skipping was a perfect way to end this workout. Thanks Z & F for another crazy workout. Also, Zuz, I love your sexy gettup… you look AMAZING!!!

Here are my scores for today:
Part 1 – 4:16
Part 2 – 6/7/6/7/6/7/6/7/6/6/6/7
Part 3 – 3:10
Part 4 – survived.

Kinda disappointed that my “buns” aren’t as sore as I had hoped–I don’t know about other BodyRockers but I personally LUV that “sore” feeling….obviously I need to work harder and faster the next time I do this workout…

Thank you much ! :)

PART ONE (I modified since my duffle bag wasn’t working to well)
lunge back and squat leg lift 40 reps
time – 2min 50sec

PART TWO
interval timer 10/15sec x 12 rounds
rocket launches (did about 7/round)

PART THREE
kicks ups 20reps
time – 3min

PART FOUR
interval timer 10/10sec x 12 rounds
* jump lunges
* mountain climbers

Zuzana you’ve changed my life. I’ve gone from wanting to become a counselor to now fitness and nutrition being my life. I’m hoping to get become an RD now in the future and a personal trainer (similar to the tone it up girls!). Thank you for being so amazing and an inspiration for us all <3

I am glad I made you day! :D I am in a special weird thinking mood lately, I am happier than I have ever been in my life and thoughs are running through my head like crazy, like something was switched on by the breakup :D

Above the box you write your post in there is a button on the right that says Disqus and I belive when you click it it says something like Make Account or Register or something like that… somebody please corect me if I am wrong, I would have to log off to see what it says when you are not logged in :D or just go to disqus.com and register there directly :)

Haha, Ildi, when I saw it in the morning, I was so excited, but as the evening was coming closer and closer, my enthusiasm was slowly fading :D :D :D BUT did it anyway and it was AMAZING :D I am really loving these workouts lately, they seem to be a little bit different from the older ones :)

Hi Bodyrockers,

Great comments, very encouraging. I did this one yesterday. I had a time squeeze: so did only 10 min extra skipping. Still, I am proud that I did the workout and the skipping instead of going “oh, there’s not much time, I won’t do it.” I had a break today, back on to it tomorrow.

I have also been particularly noticing bum pertness this week. Perhaps it’s the heightened awareness of focusing on that area. But I am happy with the progress:)

I’ll also record here that I am going to add more weight to my sandbag for next time. Stepping it up!

Sandbag Lunge Back Press Up & Squat Leg Lift: 2:54.
Rocket Launchers: 92 sets.
Kick Ups: 4:24.
Jump Lunges/Mountain Climbers.
Skipping: 10 min.

Thanks Donna, I won’t! :)
I thought about this issue last night and I noticed that even if you would feel discouraged and it would be easiest just to give up, you simply can’t do it. When you once have experienced what this community and website does to your daily life, you can never forget it and settle for what you had before it.
We just have to take the obstacles as challenges and do our best to overcome them and start over with even more passion. :)

I remind myself a lot lately… :) “new life” is making me think about things I never payed attention to :)

Thank you Michaela! :D
I have enough trying in my life, all I wanna do now is DO! :D
Trying never made me happy :) I will always DO since now! :)

I flew through this workout….really pushed hard today.

Sandbag Lunge Back Press Up & Squat Leg Lift: 3:55
Rocket Launchers: 6,5,5,5,5,6,6,6,4,6,6,5
Kick Ups: 2:53

i was sick and i could not to do anything…. jaja today im okey and my scores are
1º 5 min and 35sec
2º 4,3,4,5,3,6,3,4,4,3,4,4
3º 6 min 5 sec
4º 10,20,8,16,8,14,7,12,5,10,6,11
i did it twice and the others socres are similar.
it is ok??

my buns really hurted!! Did the first part without sandbag but as a 5 min time challenge

p#1: 5 min time challenge, lunge back&squat side leg lift: 63 reps
p#2: 5-5-6-5-5-4-5-4-5-4-5-5
p#3: 4:25 the part of getting up and going to the other side wasnt as fluid as yours lol
p#4: started with 9 j.lunges and 17 m.climbers, and then did between 2-5 jumping lunges and 13-18 m.climbers.

really good workout!

Part 1: 3:51 Me, 6:50 Him
Part 2: Didn’t count
Part 3: 3:25 Me, 7:45 him (he did side running rather than the copiera [sp] move)
Part 4: Who actually could count & remember?!

Great workout!

hi craig
not in a million years! only exercise my hubby gets outside his job are the one arm brown bottle curls!

hmmm……. I did get him to go on a bike ride last summer, maybe I’ll have to try that angle again as the weather gets nicer, the only trouble is he likes to bike off road and the dirt and rocks, and tree roots and sand all scare me, I feel way more confident on the road.

Part 1 – Sandbag Lunge Back Press Up & Squat Leg Lift: 4:49 45 times!
Part 2 – Rocket Launchers: 6/6/6/8/7/7/8/7/7/7/7/7
Part 3 – Kick Ups 5:27 16 sets
Part 4 – Jump Lunges/ Mountain Climbers: 8/16/11/16/8/20/8/15/7/16/8/14

my score yesterday:
3:38 with 28 lb bag
rocket launchers 6, then all rest 5
kick-ups 5:40 (i liked this exercise but had no idea of pace)
jump lunges/mtn climbers
30/43; 30/44;31/45/34/40;25/32;26/40

i could feel this workout the next day

Part 1 – 4:43 (pretty challenging and enjoyable combo)
Part 2 – 54 reps (this one was brutal!!)
Part 3 – 2:31 (I shortened the movement, due to the lack of space in my room, hence my time :D)
Part 4 – Jump Lunges/M. Climbers – don’t know the reps, but this one was a KILLER!! :D

i jst did this workout…it took me 2 minutes and 48 seconds to finish the first part/..adn for the second one.. i did 6 reps in each interval … and the third part took me 3 minuites and 15 seconds to complete the 20 reps…as for the last combo…it’s a true killer…

thanks for the great workout! i wanted to do the Tight cheeks workout now..but im out of time unfortunately…

My buns are totally sore from this one and I also LOVE the feeling!!

Loved this, 3:50 for the sandbag lunges, didn’t count the rocket launchers, 3:25 for the kick ups and made a swimming pool in my living room during part 4;) followed up with just 10mins interval skipping as I’d already done a 5k jog this morning. Loved this week’s butt burning workouts, although my butt isn’t so impressed, hah!

After like a two week hiatus I’m back and i tried this one and it turned me to jell-o completely. It’s a really good feeling but i’m definitely feeling like i lost all of my progress in those two weeks. thankfully, there’s just one more final between me and my degree and that one isn’t so bad.

Here are my scores, the last part totally destroyed me and i’m pretty disappointed with my scores
sandbag lunge…: 3:30
rocket launchers – 7, 5,8, 7, 6, 4, 5, 6, 6, 5, 6, 5, 5
kick ups – 3:15
jump lunges/mountain climbers (OMG!! that’s all i have to say haha): 10/16, 6/15, 5/8, 2/9, 5/8, 2/6, 2/9, 4/2, 2/13, 2/4, 1/13, 5/4

and here’s an illustration of my total misery during the fourth part:

wow this wkout was a burnout!!! im sweating more than i do with 40min cardio at the gym!! thank you!
part 1: 4:36 using 16lbs of weight
part 2: 4 rocket launchers eachtime
part 3: 6:30 (my hubby walked by and said “get your butt higher when u kick! that was cute)
part 4: wow total burnout!

this is day 4 on this weeks challenge: i feel amazing, so energized, and verrrrry hydrated!!!

I trust you’ll find a compromise route that suits both of you, Tee. Exercising together with your partner is such a great fun thing to do. I’m sooooo happy that Craig got hooked (enough) on BR.

Tripod and both of you doing the exercises at the same time?
That race would be a spectacle I wouldn’t like to miss :-).

Ooh yes we will get it!

i 1000 % agree about “I’ll try” and “I’ll do”. since i started bodyrocking, i’ve been always checking myself whenever there’s a temptation to say “I’ll try”. i say, “I’ll do”, and i do it because then there’s no way back, it’s kinda a promise and a pride issue ;)

killer WO! my quardriceps hurt like hell :) not sure about the buns but we’ll see tomorrow.

1. 3:15 the sandbag press was the hardest and i had to reduce weight to about 7 kg. the backpak filled with books, which i’m using, is not the most comfortable piece of equipment :( am considering to get at least a kettlebell..

2. 7 Rocket Launchers in each round
3. 2:23
4. about 8 Jump Lunges and about 14 M.C. in each set. and i really had to PUSH! and was so immensely happy when suddenly heard the final beeps )))

also did 15 min of jumping afterwards ;)

hahaha :DD

Sooo….. I haven’t worked out since wednesday… and it’s now monday because I had my wisdom teeth out so I had to just lay in bed and do nothing D: I felt soooo lazy and fat D: last night I went outside and actually MOVED for the first time to walk my dog and I just got SO into the mood of exercising. So I dropped my dog back off at my house and ran around my neighborhood with my little brother riding his bike along side me (he’s seven and I’m already getting him into eating right and exercising. we had angel cake and strawberries for desert and he was asking how many calories were in them!! haha) but I’m going to try this workout today….. which is scary lol but I just feel like I HAVE to do a hard workout because I haven’t done anything all week! and I haven’t been getting very much protein because I haven’t been able to chew anything so I haven’t had any meat or anything =/ i’ve been eating cream of wheat and apple sauce and pudding and mashed potatoes… etc. so I REALLY need to step it up this week now that i’m getting better! wish me luck! : )
-Natalie

My Scores:Part I: 3 minutesSANDBAG LUNGE BACK PRESS UP & SQUAT LEG LIFT: 31 setsPart II: 9 x 5/15ROCKET LAUNCHERS: 6, 6, 6, 7, 8, 7, 7, 7, 8Part III: 3 minutesKICK UPS: 16 setsPart IV: 9 x 10/10 (no rests)

My first score is bad (I hope I was doing more weight! I need a good excuse!) 
25# SB LB Press/Squat Leg Lift:  5:20Rocket L: 7-7-6-7-6-7-6-7-7-6-7-7Kick up: 2:37JL: 10-10-10-10-10-10MtC:  20-20-20-20-20-20 

I made up the Zuzana workout I was supposed to do yesterday :) &
I’m not going to go run and do the 8 miles like I was supposed to do on
Friday. BUT! I’m going to take my dogs on a 2.3 mile run with me :)
It’s so funny after Sugar runs with me she comes inside panting like no
other and passes out on the floor. I’ll make it sure to take it slow
this time for her lolz. Might be a little tricky since I’m running with
both dogs this time cause Josh doesn’t want to run today :’(

PART ONE (I modified since my duffle bag wasn’t working to well)

lunge back and squat leg lift 40 reps

time – 2min 31sec

PART TWO

interval timer 10/15sec x 12 rounds

rocket launches (did about 8/round)

PART THREE

kicks ups 20reps (didn’t have much room so I did 5 kick ups, 1 push up as one rep)

time – 2min 40sec
 

1 set = one crawl to crab + 5 kick ups on one side + reverse motion to get back to starting position.
Alternate sides for a total of 20 sets, 10 on each side.  That means 100 kick ups total. 

Their videos aren’t live time; Freddy splices them.

You can use dumbbells, kettleballs, or a bag full of stuff instead of a sandbag. I use dumbbells.

did it, and feel it :)

Part 1: 5;17”

Part 2:

6,6,5,4,4,5,4,5,4,4,4,5

Part 3: 4’30”

Part 4:

Jump Lunge: 7,7,6,5,5,4,4,4,3,4,3,4

Mountain Climber: 15,13,12,13,10,10,11,12,12,13,10,14Part 1: 5;17”

Part 2:

6,6,5,4,4,5,4,5,4,4,4,5

Part 3: 4’30”

Part 4:

7,7,6,5,5,4,4,4,3,4,3,4

15,13,12,13,10,10,11,12,12,13,10,14

I couldn’t finish the last part…I got 2 min into it and Brutus won…I quit….:(  But on the only bright side when I do come back to this one…I will be better!!

Part 1 10lb barbell 4:15
Part 2 lost count but it was mostly 5 and as much as 7
Part 3 my interval timer works a little differnt than the GymBoss so I gave myself a time challenge instead of reps and I did 16 in 5 min
Part 4 this is where I really pooped out.  I did 2 min and didn’t even bother keeping track of reps

That was a good one! Sweat was literally flying off me as I was doing the jump lunges..ewww! My scores were:
SB lunge back/squat leg lift with 11lbs: 3:22
Rocket Launchers: 7,7,7,7,7,7,6,6,6,7,7,7 (I thought these would never end! haha)
Kick ups: 4:18
Jump Lunges/Mountain climbers: I was doing 9 jump lunges in the beginning and ended up at 4 by the end, MC was about 20 down to 16.
Another awesome workout! Thank you so much for everything you do! :D

This was so awesome!!!! ♥♥♥ I was like sitting in the sweat pond after this. :D 

here’s my scores:part 1: 4:51 min part 2: 8,8,9,9,9,9,8,9,9,9,9,9 part 3: 3:04 min part 4: jump lunge: 11,11,12,10,10,10 
            mountain climber: 18,18,19,18,17,19 

Wow) What a great workout!! =)

My scores:
Part 1 – 02:50
Part 2 – 7 7 6 5 5 6 5 5 6 6 5 6
Part 3 – 03:02
Part 4 – Haven’t time for writing)) but I’ve started with 11/21 and ended up with 3/10

Good summer for everyone!! =)

Ouchhh my legs!!! second try on this workout! only modified first part, just like the last time i did it. 

P#1: 5 min countdown. Lunge back & side leg lift (no sandbag) 58 reps (last time i did 63 :( 

P#2: 5-6-6-5-4-5-4-4-4-5-4-5 OMG

P#3: 20 sets of 5 kick ups: 4:00 min (last time 4:25)

P#4: Jump lunges: max 11, lowest 2
Mountain Climbers: max 20, min 13       …. dead

:)  

OMG! I was sweating like crazy! Really liked it. :)

My scores:
Part 1: (Sandbag 4 kg) 6:03

Part 2: 7/ 7/ 6/ 7,5/ 7,5/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 8 (15 rounds instead of 12, what was I thinking?!)

Part 3: 4:22

Part 4: (Jump Lunges) 10/ 8/ 5/ 5/ 4,5/ 4/ 3/ 5/ 3/ 4/ 3/ 3
           (Mountain Climbers) 17/ 15/ 14/ 14/ 11/ 11/ 9/ 12/ 11/ 9/ 10/ 11

+ 20 minutes skipping

Thank you!

My scores are:
part1 with 10lbs medicine ball 4 minutes
Part2 12 rounds of 6 Rocket Launches
Part3 3 minites
Part4 Jump lunges 10 and Mountain climbers 20
I preceded this workout with 45 minites of Spinning Class with my favorite instructor.

I did this one today
Part 1
40sets in 2.28 min
Part 2
Rocket launchers : 7.8.9.9.9.9.9.9.9.9.9.9
Part 3
20 kick ups in 2.34 min
Part4
Jump lunge-climbers : no time to write it but very killer  !!!!!

After I did “Hot body wo” ;)

I’ll do this tomorrow–today is my day off.  Thanks for having the schedules up again!  

Have you heard of “The Secret” ? if not google it… it’s a great read.. the power of positive thinking!!

Did this one today already.

Part I – 4:26 min. (12kg Sandbag)
Part II – 59 Reps
Part III – 2:49 min.
Part IV – First Round 10 JL + 20 MC, last Round 3 JL + 10 MC

Just did this one because tuesdays new wo isnt online yet:D

HELLOOOOO BRUTUS!:D <3 loved it!

Hi Z&F
I did this one and can’t remember if I did this one before.But it was good my score I have just remember to do burpess for Erin so I did 3x.
My score:1) time 4:40 whit 14kg sandbag
               2)I did round 4-5 each round it looks easy but it was painfully.
               3)3:08
               4)1st round L12 MC14 last round L4 MC10
Then I did 10 min free skipping 10 min Zumba movement and I have enough.
Thank you and wish you all Bodyrocks nice day.

too early for today’s new workout to be up, so i did this one :)
Part One: 3:17!!
Part Two: 7, 7, 6, 5, 5, 5, 5, 5, 3 1/2, 6, 5, 5
Part Three: 4:35 :(
Part 4: i had to do beginner’s style for the last two of this BURN OUT. ack! but i didn’t quit! :D

burpee for erin, 10 lunges!!! for kristin, and 5 minutes skipping

thanks, guys!!

wow!

Hi,everyone,I did this great workout 1 hour ago, here are my scores:
40 sets sandbag lunge bag-06:26min.
rocket launchers-5 6 6 6 6 5 6 6 6 6 6 6
 20 sets kick ups-04:20min.
jump lunges-6 7 7 7 7 7 7 7 7 7 7 7
mountain climbers-19 20 19 20 19 20 20 20 20 20 20 20
+ a burpee for Erin
Thanks a lot, guys:)
Good night to everyone.

So after being blah and low on energy yesterday.  I decided to go against my word and prove to myself that I can still push harder and improve.  Instead of taking a break today I know, i know… (Moved my rest day to Thursday) I saw this one on the Bodyrock menu to be devoured lol.  I stayed with the same 20lbs this time for quality control.

Part 1:  2:32 (old 4:10)
Rocket Launchers:  9/8/7/7/7/7/7/7/7/7/7/6 (old all 6′s)
20 Kickup sets:  2:57 ( 3:23) 
Part 4 Started out with 11 JL’s & 21 MC’s Aaahhhh! So brutal! Burned out at 6 JL’s and 16 MC’s
+ healing burpee for Erin!

Now I’m happy :)

I did this one today. 
Part 1
40sets in 2:49 min (old 4:51) 
Part 2
Rocket launchers : 8,9,10,10,10,10,10,9,10,10,10,10  (+11reps)
Part 3
20 kick ups in 2:55 min (3:04) 
Part4
Jump lunge-climbers : 14,15,16,15,17,15 - 20,20,20,20,19,19  (+28 +9 reps)

First time doing this one, found it very challenging…

SB combo:  40 sets in 4:42min
Rocket Launchers:  I had a hard time keeping count on these.  I think my high was 7 and my low was 4.  Otherwise I was confused and just kind of kept jumping…it was kind of funny
Kick Ups – 20 sets in 4:17
Jump Lunges & Mnt Climbers – I only got up to 6 JLs in the beginning and quickly had to make them into deep step lunges…but I maintained 12 MCs on each interval.

It felt good to accomplish a workout I was kind of fumbling through for a first time.  But I didn’t give up and I kept Brutus at bay, so that’s what counts. :)  I also did a burpee for Erin and another for Kristin and all the other new people who are just getting started.

Looking forward to the new workout, I see the picture but cannot click on it.

P.S. to Myself:  I have to remember before doing a new workout to take a few minutes and practice with new exercises so I’m not wasting my time messing up instead of ripping it up.

oh i remember this one very clearly, and my buns definitely hurt for a few days after. They’re looking for a chance to redeem themselves… 

sandbag 11kg and this is my score
part 1
40 sets:3:35
part 2
7 7 7 7 7 7 7 7 8 8 7 7
part 3 
20 sets:3:25
j.l/m c:6 5 5 4 4 4/15 15 15 14 14 13(do not have time to write….wrote my son  :))
have a nice day!
P.S 1 burpee for Erin!

This is my 2nd go ’round on this one. The first time was on 4/19 and I improved to 4:32 from 5:09 on part 1 and to 4:00 from 4:45 on part 3. I didn’t even write down numbers on parts 2 & 4 the first time but here are my new ones:
part 2: 7,7,8,7,7,8,8,8,8,8,8,8
part 4:12/18 to mostly 5/16 to 4/15 at the end.
Brutal. And then a burpee for Erin! Whew!

ok! wow today I did Silent Killer and My Buns hurt… (yesterday I did Fat Terminator). The only additional weight I used was my 6lbs medicine ball. It was long : 10 min warm up, 20 min silent killer, 20 min my buns hurt, 20 min skipping (10 rounds 10 / 1:30), 15 min stretching. ouf! I don’t usually do this much.. but this morning I crave sugar, and I sort of gave in… 2 muffins (160 cal. ea.), 2 toasts w. peanut butter and half a banana, 2 granola bars… yikes! I know… some dried cranberries and coffee. Ashamed of myself a little, but the rest of the day is still to come and I will make better choices!

I know, me too.  It was nice to have some comic relief in the middle of working so hard. 

Thats okay I messed up plenty of times!!! Just keep pushing it! 

I believe I almost died in Part 4…just saying! LOL I loved every minute of it though!

Here are my scores: Part 1: 3:59

Part 2: 1 – 5.5             7 – 4
           2 – 5                8 – 6
           3 – 5                9 – 5
           4 – 4.5            10 – 5.5
           5 – 5.5            11 – 5
           6 – 5               12 – 5

Part 3: 5:56

Part 4: I just about died! =D

And then for the extra calories, I did like 4 of the songs on the playlist! I just danced, because I love to dance.

After, I read my Polar HR monitor with this workout I burned a total of 443 calories!!

And a Burpee for Erin! 

Love,
BodyRocker Brooke! 
           

I accidentally left my Gymboss in the gym yesterday and had a total panic attack, thinking it was gone forever! Luckily someone turned it in and life was complete again. However, during my panic, I got on my iPhone and did a search for “Gymboss” in the app store. There’s a FREE Gymboss interval timer app! It’s a little cumbersome to use but nice to know it’s there if I am ever in that situation again! 

Thanks Gwyn, it’s really hard to rest when I’m hooked on Bodyrock :)

I totally understand…I am watching my like my own eyes..when I travel,I have special place to put it,I check two times before I leave…hihi, it is a little bit funny

The rocket launchers made my feet hurt so badly (in the arches) that I could barely do them after the first 3 rounds.  Was I doing something wrong, or do I need better shoes?

I’m still sore from my last workout.  Love it!  Can’t wait to try these two out.

I had a compliment you should know about!  I am back with the boyfriend after 6 months or so.  He said he always thought I was in great shape but he thinks I’m much leaner and more well defined in the midsection.  I’m going Really?  Always have done weight training but bodyrocking also for quite some time but on the ‘MISSION’ just to see how good it can get.  I’m feel like its a project for me.

Anyway, more inspiration for non believers!  As always aloha and mahalo to Zu and Freddy 

Wow! Just completed it. Absolute killer. Burning thighs!

Oh yeah, I don’t have a Sandbag yet(hope my wife gets the hints I have been dropping about Christmas ;)  ), so used a dumbell with 7.5 kg on it, really difficult, couldn’t do it with 30 lb in a Sandbag.

I hear ya! I completed an alternate version of this sequence, not the most beautiful combo going, but I didnt stop :p ..also, found I set my timer wrong for Interval#1 and IT JUST KEPT GOING! My buns ARE gonna Hurt!

25# SB LB Press/Squat Leg Lift:  5:37
Rocket L: 667766767777
Kick up: 2:22
JL: 15-15-15-15-15-15-15-15-15-15-15-15
MtC:  20-20-20-20-20-20-20-20-20-20-20-20
Added 100 Pull ups for time:  10:00 on the dot

sb lunge back/press up/squat leg lift (15kg) 3:22
rocket launchers: 7-7-7-6-6-6-6-6-6-6-7-7
kick ups:  2:38, but i missed something in the transition
jump lunge/mtn climbers:  these just about killed me.  i kept thinking “once i get to the mtn climbers it’ll be easier”, but they just made the next set of jump lunges even harder!  i think my max jump lunges was 13 and low 5, mtn climbers max 25 low 15.  i had to grab the counter towards the end to stop myself from falling over.

This workout never fails when you want a good sweatout!
I have a question for you bodyrockers out there…

How many of you do just one workout a day or do you mix up your training with say, a 30 min. elliptical workout? If so, do you see any good results or no change?

I sure had coordination problems today!  I kept messing up the order of the Sandbag Lunge Back Press Up & Squat Leg Lifts, then I kept messing up the Rocket Launchers!  I still got a good workout, but I sure looked silly today.  :)No scores today.  I was videotaping myself and was going to use the video to both check my form and get my scores, but the camera battery died while I was exercising.

Wow this was tough! I was hating the jump lunges/mountain climbers. I did all the rounds in 19 minutes and then did 17 minutes of stair stepping and stretching. -Kelsey 

i do the body rock workouts like 5 times a week (this is only my 2nd week) and then 30-60 minutes of cardio 2 times per week. It depends on how long the bodyrock workouts are. If they less than 20 minutes, I do 15 minutes of cardio with it. I see results whether or not I do the cardio, diet was key for me. I am mostly following the Slow Carb Diet that is in Four Hour Body (here’s a good overview on Gizmodo: http://gizmodo.com/5709913/4+hour-body-+-the-slow+carb-diet)– but I do eat some whole wheat pasta. Protein shakes for breakfast really have helped me lose weight too. -Kelsey

I beat my PB today :)

Part 1: 02:22 (02:40).
Part 2: 7-7-7-7-8-8-9-9-8-8-8-9 (6-6-6-6-8-8-7-8-7-8-7-8).
Part 3: 02:00 (02:34).
Part 4: 14-10 J.L & 27-22 M.C. (12-8 J.L. and 25-19 M.C.)

Have a GREAT weekend, Bodyrockers :)
Love, Maria

I used to mess up more when i first started because i didn’t know how to do anything. I still mess up sometimes but yeat just keep at it, if you’re sweating and your muscles are burning, it works. That’s my philosophy

Ok.. here it is:
1) Sandbag Lunge Back – 4:20
2) Rocket Launchers… averaged about 5-7.. not easy..lol
3) Kick ups: 4:16
4) Jump lunges/mountain climbers… well, I didn’t die and am working out today! :)

Have fun!

My buns hurt workout reflects the way I am feeling now “my buns really hurt”. All those squats from Silence workout had an impact on my lower body. My scores:
1Sandbag lunge back 3 (this one beat my old score)
Rocket lanunchers 5 minutes 7 to 6 rep
Kick up 4 minutes
Jump lunges/Mt climbers 7 minutes 15/18-10/16
Thanks!

Working out was really hard for me that day. I was aggresiv :(

1) Sandbag Lunge Back + Squat Leg Lift – 8:44min
2) Rocket Launchers… about 5-7
3) Kick ups: 3:50min
4) Jump lunges/mountain climbers  -forgot to count
*SB=15kg

+12 min Skipping (15/45)

AAAHHH! It was hard! I just loved this workout!
My scores:
1st part - 4:38 minutes
2nd part – rocket launcheres:6,6,6,6,6,5,5,6,5,6,5,6
3rd part – 4:06 minutes
4rd part – jump lunges (10-5) and mountain climbers (20-10)

Next time I will do it with better scores!!
Bodyrocker 4ever!! :D

Zuzie you look so shiny! :P Did you shower before your workout? :s

Zuzie you look so shiny! :P Did you shower before your workout? :s

That outfit is ace. Although I wouldn’t dare to work out in such a top…

What happened to the 1000 rep workout???

I think it´s the sweat :)

last one was a killer!!!
here are my scores (SB=11kg):
Part I: 2:56 min (I love this exercise so much!!)

Part II:
6 5 5 4 4 4 5 3 4 4 5 4

Part III: 3:49 min

Part IV:
1. between 12 – 5 reps
2. between 18 – 10 reps

+ Burpee for Erin!

nice weekend, bodyrockers :)

<3

Welcome to Bodyrock Denise, Zuzka’s modification to the kick up is to just lift one leg at a time.  Keep one foot on the ground the whole time and lift your other leg as high as possible, keeping your abs tight. Hope that helps. Your going to love it here!

[P1] 3’22
[P2] 7 most of the time, once or twice I missed the last jump
[P3] 3’07
[P4] Dead.

Part1 3
Part2 4 minutes (7)
 Part3 2 30 sec
Part4 15/20
Step up 30 reps on each leg 3 minutes
5 HEALING Burpees. 

3:08 min  35 lbs sand bag
8-7 sets
2:45 min
ouch
7 B’s for all

1 Before 3.53-no sandbag  
  Now:4.06 5 kg sandbag
2 Before 7
   Now 7-8(twice)
3 Before 8.20
   Now 4.38
4 Before Now10-20 5-10…+ -
                       

1. Sb Lback, PressU+LL: 4:28 (~12Kg)
2. RL: average 5
3. KU: 3:19
4. JL/MC: 4-11, 15-24
:-)
+20 min. interval skipping… Wow!

This is a great one.  My challenge, though, is not waiting too much between the parts!  I should start keeping time of the whole thing altogether.

My scores were all better than last time except the first part–I think I was squatting more and lower though.

35lb sandbag:
part 1: 4:11
part 2: 6-6-6-6-6-5-6-6-6-5-6-6
part 3: 3:02
part 4: jump lunges: 6-9; mountain climbers: ??

warmed up with 500 high  knees with jumprope in 4:03

Did this one Tuesday morning…my Monday….I woke up with a slight headache, so the WO wasn’t very fun…but I did it anyway, although I did pass on the skipping, head really throbbing by the end of the WO

1/ Time challenge # 1 used 27.5 lb SB…couldn’t get coordinated, kept lunging back then lifting that same leg…awkward…anyway, 2:46 old time 2:51

2/ rocket launchers did 8 every time…same last time

3/ time challenge # 2 3:09  old 2:48

4/ JL/MC high of 11/22, but averaged 8/19   old 5/17

Today I did the workout in my bedroom at my parents’ house.  There is a man who came to fix our fridge.  RIGHT AFTER the first part of the workout, my mom came in and told me, ummm….paige….there’s someone here you might want to keep it down.  so i said, oh is my music too loud? and mom says, ummmm no…it sounds like you’re having sex in here!

Bodyrocking makes me make some intense sounds XDDD

part 1:  3:15
Part 3:  3:54

I did only did 10 minutes of skipping afterwards because my body was really tired today. Great workout

cau cau,i just finished1)36×2)26×3)4min.4)4min………………+20min of skipping is long long time:-)………………….petra london