Apr 20 2011

Tight Cheeks Workout

Hi BodyRockers,

We noticed in the comments lately that some of you BodyRockers are going through some tough times with your relationships. Breakups and heart ache can be the worst kind of pain to go through. We have all gone through it at one point or another – and if you have not experienced true heart break yet, you likely will. It’s pretty much a universal human experience.

How you deal with it of course is completely individual – they say that time heals all wounds, but what also helps is strengthening your mind and body while your heart mends itself back together. Often people find that a door opens when our knees finally hit the ground – many people discover exercise in these dark times, and throw themselves into working out as a way of soothing the pain and loneliness that they feel inside. Working on yourself is always an investment that will yield returns, wether it be new found confidence, a renewed self-esteem or just a general feeling of well being. Often the changes that we make on the inside are mirrored on the outside and vice versa. The end of a relationship can sometimes seem like one of the biggest changes of all. Moving forward through this change from a place of energy, strength and the willpower that comes from your training can help get you through those moments when it feels like your life is a Phil Collins ballad :) For all of you who are hurting right now from a broken heart – keep rocking it – better to sweat out those tears and emerge stronger both inside and out :)

If you guys have any stories you can share to help our heart broken BodyRockers please share in the comments below. Every kind and encouraging word can help shed a little light out there :)

Best,

Freddy & Zuzana


Workout Breakdown

Time: 17min.Workout Type: Interval trainingExercises: 4
  • Sandbag Swingmax. reps during each interval
  • One Leg Half Squat25 reps each leg
  • Forward/Backward Lungemax. reps during each interval
  • Exercise Combo for Butt and Coremax. reps during each interval

Get your gear for this workout here:

Instructions:

Part 1 – Sandbag Swings

4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch arms after each interval.

My reps: 16, 16, 17, 16, 17, 16


Part 2 – One Leg Half Squat (with Sandbag and Balance Ball)

50 reps (25 reps on each leg) for time. My time was 3 minutes and 34 seconds.

Part 3 – Forward & Backward Lunge (with Sandbag)

4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch legs after each interval. Each lunge (forward or back) counts as 1 rep.

My reps:

14, 13, 13, 13, 10,10

Lunge forward with yoru left leg, push back lifting your left knee and immediately lunge back.

Part 4 – Balance Ball Exercise Combo for Butt and Core

6 minutes of interval training. Set your Interval timer for 12 rounds of 5 seconds and 25 seconds intervals.

Pass the ball from your hands to your feet by lifting your shoulder blades and your legs off of the ground. Keep your abs tight and your lower back pressed into the mat. Do as many reps as you can during the 25 second interval.

When you hear the beep (the interval timer) pass the ball to your feet and roll over on to your belly. You have only 5 seconds to do this so move fast.

Clasp your hand behind your head and do as many lifts as you can during the next 25 second interval. Try to lift the ball with your feet as high as possible while lifting your chest at the same time.

After the beep turn over on your back again (remember you have only 5 seconds) and continue until your timer sais it’s over. There are 12 rounds total.

comments



Around The Web
  • Anonymous

    Hey!

    I started today with my situp program, 5 sets one minute rest in between, 27 reps, 33 reps, 24 reps, 24 reps, max reps 42
    then I did zwow#27 used 10 lb for the buy in then no weight after
    then I did this workout!
    swings 14 across the board (20.5lb)
    one leg ball rollout 3 min 13 sec (no weight)
    forward/ back lunge 4.5, 4.5, 4.5, 4, 4.5, 4 (no weight, I had trouble balancing on my right near the end!)
    ball pass/ superman squeeze – 5/7

    have a great day everyone!

  • BodyRocker_Bonnie

    MM – I can only imagine how annoyed you were :) I am laughing it is so ridiculous.

  • Anonymous

    Thanks for the laugh!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Did this after Hot Fit Tight Workout!  The squats are always hard on my left leg because my ankle is stiff, but I made it through!  It took a while, though, but I had a 35lb sandbag.

    sb swing: 18-18-17-16-17-17
    one leg half squat w sb: 6:01
    forward and backward lunge: 8-8-8-8-7-7 
    balance ball combo: didn’t count

    The last one was a great buns burn!  <3 to everyone.   

  • http://twitter.com/MsGiginka Ms.Giginka

    My legs! omg! awesome workout :D
    1. 17,16,17,18,18,18
    2. 1:59
    3. 16,12,14,13,13,15

  • Maria Sweden

    I did this one yesterday but forgot to put my scores in the comments. Here they are:
    Sandbag (9 kg) Swing: 16, 15, 15, 15, 14, 12One Leg Half Squat (9 kg sandbag and balance ball): 3:25Forward & Backward Lunge (9 kg sandbag): 9, 9, 9, 9, 9, 9Balance Ball Exercise Combo: I have no idea

    Cardio Jump Rope 20 minutes.

    This was really hard for balance, especially the One Leg Half Squat and Forward & Backward Lunge. 
    Have to do this again soon. Thanks you’re the best!

  • Anonymous

    I did this one this morning. Great and fun workout! :)  

    Part1: 17-17-18-18-18-17 
    Part2: 2:18min 
    Part3: 14-14-12-14-14-12 
    Part4: 10-22-12-26-12-26-12-27-12-25-13-22 

  • http://www.eroticstore.ro rox

    Part 1: 17,17,17,15,17,17 (with bag 8kg)

    Part 2: 3’30” (did it without ball)

    Part 3: 12,12,11,11,12,12 (with bag 8kg)

    Part 4: 9,8,8,8,8,8 / 13,12,15,15,14,15 (did it with a soccer ball :)  

  • AmberRose31

    Part 1: 14,14,13,13,14,13  10lb barbell
    Pret 2: 3:14 no sandbag
    Part 3: 7,6,6,5,5,5 no sandbag
    Part 4: belly up 7,6,8,8,8,8
                belly down 10 on all rounds

    I was pretty surprised at how hard the last part was…GREAT workout.

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  • Ela

    Great workout to start my 4th week with you!
    my scores:
    -sandbag swing: 14-12-14-15-14-14
    -one leg squat: 2 min ^^
    -forward and backward lounge: -14-14-14-11-14-12
    -balance ball ex combo: 8-10-10-12-11-14-10-12-15-13-10-12
    Have a good week you all!

  • Anonymous

    I did this one again today, I loved it the first time and I loved this time….it’s fun and dynamic and a perfect burn. Thank you so much!! My scores today…
    SB Swing-16′s right across
    Part 2- 2.29min
    F&B Lunges- 13′s right across
    Part 4- Ball Pass-Between 8-10′s and Bum Squeeze (lol)-10′s and 11′s

    Did 20min of skipping after. I feel energized and ready for the day!!!…..Thank you,thank you thank you!!!! 

  • http://www.facebook.com/people/Iarina-Croitor/610265567 Iarina Croitor

    Had a great workout! Loved it- I filled my bag (made my own) with  30lbs – arms/legs/abs feel gooood :) Thanks Zuzana and Freddy for another great workout. xo

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  • Lila ♥

    Keep it up JohankaSR, you will get through. Take it little by little and everything will be ok. Find that strengh and use it to pull out. We all here support you and wish you the best! You can do ti!!

  • Margot

    Here we go:

    Part 1: 17 for each round
    Part 2: 3:27. Keeping track of that balance ball was not easy for me in this part
    Part 2: 11, 10, 10, 10, 10, 10
    Part 3: How anyone counted, I don’t know. I was just proud to only sort of lose control of the balance ball during one round!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    The 1000 jumping rope jacks did not take to long, I didn’t want to follow that up with my regular 20 minutes moderate skipping I do after workouts, so I thought I’ll try this one that I missed because of my business trip last week. Here are my scores:
    Swings: 18, 19, 19, 19, 19, 19
    25-25 ball squats: 2:51
    FwBw lunges: 12, 12, 13, 13, 12, 13
    Combo: 9-16 | 9-15 | 8-14 | 8-15 | 8-15 | 8-15

  • Monstrosity5

    Feel kind of dumb just posting scores given the conversation…yet here they are.

    SB Swing 18-18-18-18-18-18
    1-Leg 1/2 Squat: 2:19 (50 reps)
    F/B Lunge: 15-15-14-14-14-14
    25# SB for all
    Combo Butt/Core: 6-16-7-18-6-16-6-16-6-16-6-16

  • Monstrosity5

    Feel kind of dumb just posting scores given the conversation…yet here they are.

    SB Swing 18-18-18-18-18-18
    1-Leg 1/2 Squat: 2:19 (50 reps)
    F/B Lunge: 15-15-14-14-14-14
    25# SB for all
    Combo Butt/Core: 6-16-7-18-6-16-6-16-6-16-6-16

  • Annie_B

    I did this workout on April 23rd and my butt and legs were sore for 2 days :) ABSOLUTELY LOVE this workout a lot!! I don’t have exercise ball yet so I substituted with paper plate on exercise # 2 and 4 lbs. medicine ball on the last exercise. It was very challenging.

    Sandbag Swing (25 LBS.) – R. 17,16,16 L. 16,15,16….OUCH!!
    One leg half squat (25 LBS. and paper plate) – 3:19 mins….I sweated like crazy on this one.
    Fwd/Bwd Lunge with sandbag (32 LBS.) – R. 7,6,6 L. 7,6,6…totally maxed out and my legs were on fire.
    Butts & Core – I lost count.To me,the 4 lbs. medicine ball felt like 20 lbs. LOL.

  • tee

    Wow this one was challenging! but I liked it! the ball squats were hard to balance so wasn’t able to get down low. and holding the ball was a little tricky at moments!
    sandbag swings 15, 16, 16, 16, 16, 17
    one leg ball squat 2 min 47 sec
    forward/back lunge 10, 10, 11, 8, 7, 8
    butt and core about 5 passes and 10 each on stomach

    I went immediately into hot butt workout Wow I’m beat!

    • tee

      OMG I’m so sore in my legs today! good workout!

  • Anonymous

    I’m way behind, but I finally did this one!
    Part 1-14,14,14,14,14,13 (guess I ran out of steam for that last one!)
    Part 2- 2:27
    Part 3- 10,10,12,12,12,10
    Part 4- I found it impossible to keep count, but it was a lot tougher than I thought it was going to be!
    After the workout I did 10 (assisted) pullups, 50 pushups total, and some shadow boxing to give my arms some action. :)

    Oh, the other day I made a reallly yummy smoothie after my long run, though I would share it!
    1 scoop vanilla whey protein
    1 banana
    2 scoops chocolate malt ovaltine.
    I don’t know why but it was delicious to me!

  • Ziba

    hey! its good to have someone who has the same feeling… thanks for ur support… it’s great =) … i;ve been in this situation before..last semester when i had to stop for finals as well…and i have gotten back to working out in no time … i already know the feeling…

    but since im with family discipline is hard because of what they bring into the house…but this will change tomorow…im leaving for a summer job in vancouver…and i will be all alone..so hopefully all my problems will be solved once i get there :D … .and i will include running on the beach everyday …and im planning to register in capoeira classes! im so excited for that :D …and hopefully by the end of this summer…i’ll have the body i’ve always dreamed of … i think i’ll cry from happiness once that happens!

    thank you so much for the support :D

  • Ziba

    that’s incredible! i too have a problem with pull ups …and ur approach seems good…and makes a pull up much easier…im going to try it :D

    and kudos on ur spirit…keep it up :D …i will keep telling myself that i can do it until i do =)

    thank you so much!

  • http://twitter.com/IronFistGirl Tara Fox

    Hi sorry for repetitive msg’s – laptop dying in the bum and i thought they didnt upload the first time

  • http://twitter.com/IronFistGirl Tara Fox

    Loved this workout, altho challenging it left me feeling really strong.

    When I came across this website It was like I’d found treasure that had to be shared. Its a little bodyrocking community and everyone on here is so supportive of each other even tho we are all strangers from different worlds.

    Its terrible what people have to go through when dealing with heart ache, divorce and relationships ending. Im very lucky to have a supportive partner in my life, i love him dearly after 5 years together. But on the other hand i have a mother who has bipolar disorder, she has gone from being my best friend to someone i barely recognise anymore. Somtimes a glimpse of her appears but not for long and altho she is medicated her condition is worsening. Im no longer in contact with her or any of my family after receiving death threats aimed at my fiance this was the last straw for me after many efforts at trying to resolve things.

    Keep your support network close as these are the people that will help you through tough times.

  • http://twitter.com/Tara_B_e_l_l_a Tara Fox

    This is one of my favourite workouts ever ! Its a goody :)

  • http://twitter.com/Tara_B_e_l_l_a Tara Fox

    I absolutley love this workout ! I will do this one many times, altho challenging it left me feeling very strong.
    I remember the day I came across your site and thinking -WOW wat have i stumbled across here? It was like i’d found treasure lol I couldnt wait to tell my sister inlaw and mother inlaw (my two exercise buddies)

    Ive read some of the stories below and its terrible what people have to go through when dealing with a divorce or a broken relationship. Im lucky to have my partner of 5years along with my 3yr old son by my side. As for my family, they barely exist in my life anymore. My mother has bipolar and has destroyed our relationship. Ive tried to help but there comes a time when you realise what is best for you and your own little family. I had to pull the straw when she allowed my brothers to text me death threats to my partner from her phone. This person is not my mother or the person i grew up with. So sad , I hate bipolar. Im so thankful for having my man by my side otherwise I dont know what I would do.

    Be greatful for whatever support network you have as they are what get you through

  • Charlie D.

    Nice workout. And so good to read everyone’s comments. It’s so frustrating at times to be so committed to improving yourself and yet be so lonesome sometimes. I try to think of what I want my life to look like NOW – it’s so easy to think that, as long as what I really want is to get married and have a family, that I need to wait to start living until then. But then I think, if I never do meet the right person, I want to have lived a really satisfying life anyhow and I try to live that way. I’ll keep you guys in my thoughts and prayers.

  • Anonymous

    We used dumbbells for this workout. I’m picking up our dip station tomorrow & CAN’T WAIT!

    Part 1:
    LT (me10#/ Him 15#): 13/10, 14/10, 13/10
    RT: 14/11, 14/11, 14/11

    Part 2:
    Me 10# with ball: 2:53
    Him, 15# no ball

    Part 3 (Me 20# total/ Him 30# total):
    LT: 11/11, 11/11, 11/11
    RT: 10/12, 12/13, 11/12

    Part 4:
    Didn’t count, but it was challenging :)

    I followed this with ~12 min of a Nike cardio circuit with burpees, squat jumps, lunge jumps, broad jumps, & skipping. I love their training app.

  • Annalise

    Hi people,

    Here’s my scores for this one. I did it Friday, Australian time:)

    Sandbag Swing: 13, 17, 22, 16, 15, 16
    One Leg Half Squat: 2:09
    Forward/Backward Lunge: 12, 14, 11, 12, 12, 12
    Exercise Combo: 7, 5, 4, 8, 13, 4, 7, 8, 6, 13, 16

    Exercise Combo – I kept losing the ball all over the place when I rolled over! I think it will help when I get an interval timer – I was juggling the iphone at the same time …

    I am loving the emphasis on fat loss and really pushing my cardio as well. That’s my personal goal, fat loss, mostly from belly and breasts. Although I know spot reducing isn’t really possible, I still like some workouts to target muscle definition in those areas, then perhaps as some fat may reduce those muscles will be visible!

    Funnily enough, I did lose a lot of fat from those areas after the aforementioned marriage breakup. It’s just a question of how to encourage that kind of slimming reaction!

    But really, the main thing for me is the health and the happy, sweaty, proud feeling after rocking.

    Thanks,
    Annalise

  • Annalise

    Hi people,

    Here’s my scores for this one. I did it Friday, Australian time:)

    Sandbag Swing: 13, 17, 22, 16, 15, 16
    One Leg Half Squat: 2:09
    Forward/Backward Lunge: 12, 14, 11, 12, 12, 12
    Exercise Combo: 7, 5, 4, 8, 13, 4, 7, 8, 6, 13, 16

    Exercise Combo – I kept losing the ball all over the place when I rolled over! I think it will help when I get an interval timer – I was juggling the iphone at the same time …

    I am loving the emphasis on fat loss and really pushing my cardio as well. That’s my personal goal, fat loss, mostly from belly and breasts. Although I know spot reducing isn’t really possible, I still like some workouts to target muscle definition in those areas, then perhaps as some fat may reduce those muscles will be visible!

    Funnily enough, I did lose a lot of fat from those areas after the aforementioned marriage breakup. It’s just a question of how to encourage that kind of slimming reaction!

    But really, the main thing for me is the health and the happy, sweaty, proud feeling after rocking.

    Thanks,
    Annalise

  • Annalise

    Hi people,

    Here’s my scores for this one. I did it Friday, Australian time:)

    Sandbag Swing: 13, 17, 22, 16, 15, 16
    One Leg Half Squat: 2:09
    Forward/Backward Lunge: 12, 14, 11, 12, 12, 12
    Exercise Combo: 7, 5, 4, 8, 13, 4, 7, 8, 6, 13, 16

    Exercise Combo – I kept losing the ball all over the place when I rolled over! I think it will help when I get an interval timer – I was juggling the iphone at the same time …

    I am loving the emphasis on fat loss and really pushing my cardio as well. That’s my personal goal, fat loss, mostly from belly and breasts. Although I know spot reducing isn’t really possible, I still like some workouts to target muscle definition in those areas, then perhaps as some fat may reduce those muscles will be visible!

    Funnily enough, I did lose a lot of fat from those areas after the aforementioned marriage breakup. It’s just a question of how to encourage that kind of slimming reaction!

    But really, the main thing for me is the health and the happy, sweaty, proud feeling after rocking.

    Thanks,
    Annalise

  • Anonymous

    My score for today!
    Sandbag swing (20lb kettl.): 18/18/18/18/18/18
    One leg squat (20lb kettl. and chair on wheels as a ball): 3’54″
    Back &forth Lunges (20lb kettlebell in hand along body): 6 for all or 12 if count every lunge as one rep
    Leg lift: 10 for all
    chest lift: 16/18/18/18/18/20

    I a moving from my apartment soon so will buy a ball when I will be settled in my new apartment. I can’t wait. The ball is much more challenging than a chair on wheels as it is less stable so I am looking forward to do that one again with a proper equipment!
    Happy Easter bodyrockers and enjoy your weekend!

  • debrocker

    my score:

    30 pd bag

    sandbag swing
    17/16/17
    16/16/17
    one leg squat – 2:15
    forward/back lunge
    l – 12/8/7
    r – 9/8/7
    front/back – didn’t track, but a lot!
    great ab workout!

    after, because the sun was shining and it was a beautiful spring day, i did Tabita skipping workout and then 15 minutes steady skipping.

    i was pretty fried after and really feel it today.

  • lUCy

    hi my score in one leg half squat was 2.35mnts the rest is ok! ;D plus 20mnts in treadmill. :D

  • AudraFit

    Did this earlier today. I love how Bodyrock makes the booty pop! Here’s my results :)

    Part 1: 25LB barbell swing
    17/16/15/16/16/15

    Part 2: 1:55 20LB barbell one-leg half squat

    Part 3: 20LB swing lunges
    12/12/11/9/8/9

    Part 4: Butt&core combo
    7/9/7/8/7/9/7/10/7/9/7/10

    So I have a large exercise ball and it was tough and awkward to hold between my legs so my numbers were low on the combo. A great total ab burnout with the exercise ball would be the pike pull-ins Zuzana! They are brutal! You should try adding them in now that your incorporating the exercise ball :)

    • Anonymous

      Wow amazing score for the one leg squat. Even with a big ball, you beat us all ;)

  • http://twitter.com/HeelOVW Haylie Grayson

    Can you do a week working on toning the arms? That’s a big problem area for some.

    • ZoeRocker

      I want arms too!!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    It’s about time to get a larger balance ball. Zuzanka, what’s the diameter of yours (or if anybody has a good estimate just by sight)?

    • Anonymous

      I was told that you should select ball size based on whichever one meets this criteria: when it’s properly inflated, your hips/thighs should be bent ~ 90 degrees when sitting on the ball.

  • http://peskyrunner.blogspot.com Eimear Rose

    With 10kg/22lb dumbell instead of a sandbag:
    Part 1: 17, 17, 16, 17, 18, 17
    Part 2: 2:04
    Part 3: 12, 11, 13, 12, 12, 11
    Part 4: too hard to count! I did between 5-7 of the v ups and 17-21 of the ones on the belly each round. Didn’t skip as I’d done by cardio as couple of miles walk earlier. Soo sweaty now! I was really tired today, ate bread and ice-cream earlier and had to sleep for two hours because of the sugar crash! Woke up all groggy and didn’t really want to work out, but so glad I did. I am spreading the word of Bodyrock all around Belfast, especially people who say they need to get into shape and don’t have time to go to the gym. Thanks Zuzana and Freddy for keeping me motivated! Oh, and after getting a pullup bar 3 weeks ago, I did my first proper chin up yesterday!! I’m so delighted I do one every time I walk under the bar:)

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    I wish all of those who’s suffering from heart breaks patience and confidence that everything will be ok very soon.. be strong!!!
    My scores:
    Part 1 – 16, 17, 17, 16, 17, 17
    Part 2 – 3 minutes 16 seconds
    Part 3 – 12, 13, 14, 14, 15, 14
    Part 4 – didn’t write down… real burner for abs and inner thighs

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Hey, my comments are showing right away. Did I miss something?

    XD!!!!!! *so happy*

  • http://www.makavelina.webnode.cz Nina_CZ

    The other day I was walking outside, just to have a walk a breath some fresh air, lol, and I was thinking: WHY can’t just people be nice? WHY is there always somebody who wants to be mean? People who hate on others, who gossip, who intentionaly hurt other people… World would be SO much better if people only could be nice to each other…. I know it sounds like a naive utopia :D Nothing is easy, otherwise life would be boring I suppose :D We have to earn our happines I guess :)
    I wish you only the best in life, Kacy!!! Love yourself and be aware that you deserve living a great life, the life you always wanted!!!

  • http://www.makavelina.webnode.cz Nina_CZ

    Thank you for your story Alvely!
    Wow that is a strong story, I can’t imagine being apart from a loved one like you are! Aplaud you for that! That requires a really STRONG person, which I am 100% you both are!!! My friend was in Afghanistan too for some time, he was e-mailing me from time to time and sent me some photos, it was hard for me not to hear from him for a month or so, wow, I can’t imagine having a husband over there…
    You wrote about people wanting to spend every second with it other not being really ok – you are SO right about that. My mothers workmate has a husband, they are together for more than 20 years, he is her first man ever, they live together, then wake up, go to work TOGETHER (working in a textile factory), they work there TOGETHER for 12 hours, then they go home TOGETHER, watch TV together and go to bed together. Every day is the same for them, and they are more like brother and sister after all those years. Even when I was with my husband, I still liked those days when he was at work all weekend, so I could have some “me” time, put a facial mask on :D watch my sci-fi movies, listen to my rock music… :) I can do it all now all day :D

    Thank you so much, soooo much for sharing this with me and all other bodyrockers. I know I will repeat myself again, but I really feel like I have a huge Bodyrock Family here :) )

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Hello everyone, Freddy and Zuz.

    I did this workout yesterday. It was very dynamic.
    Lately I am enjoying the workouts more and more, it´s like feeling something new
    inside, I wonder what could it be, or why is this.

    In particular I liked the exercises with the balance ball. The one leg half squat were so fast
    and entertaining, the balance combo was very cool, I felt like a panda playing with my ball hehe.
    I still feel the burn in my stomach today.

    My scores:
    1) Sandbag swing, 15, 15, 14, 15, 12, 14.
    2) One leg half squat, 3:28
    3) Forward and backward lunge, 10, 11, 11, 10, 10, 10. These were not so hard as a matter of burn in my legs, because I found it difficult to keep equilibrium.
    4) Balance ball combo, in average 10 for the abs and 16 for the buns.

    Have good easter everyone.

  • Anonymous

    That was fun :)

    My scores:
    Part I (with 8kg): 16 16 15 15 16 15
    Part II (with 8kg and a little balance ball): 2:22
    Part III (with 8kg): 8 12 12 10 12 11
    Part IV: I didn´t count, but that was fun and hard at the same time – love this exercise a lot.

    and then: 20 min jump rope skipping (the song “I want more” by usher is amazing and it´s much easier to do the skipping) :)

    Thanks, Zuzana and Freddy, for another great workout :)

    Love to all the people out there, especially for those who go through a very hard time!!

  • Dheana

    This workout was so much fun! Here are my scores:

    1) Sandbag Swings – 16, 17, 17, 17, 17, 16 (27 lb sandbag) — nice bum burn, love it!
    2) 1 Leg 1/2 Squats – 2:31
    3) F/B Lunge Combo – 13, 13, 12, 11, 10, 10 (so tough!)
    4) Butt Core Combo – didn’t keep count – but my ball has sand in it & weighs 6 lb, so extra challenging!

    + 20 mins of high knee interval skipping, average 50 – 55 skips/interval

    Whether you’re going through heartbreak or any other rocky time in your life, Bodyrock is like a little gift you give to yourself. To all of you keeping up with your workouts despite what you’re going through, my hat is off and heart goes out to you. To Zuz & Freddy, you’ve got to know how precious what you do is for so many people — Thank You both from the bottom of our collective hearts! :)

  • Anonymous

    I use either a dumbbell or a duffel bag with a bag of rice in it .

  • http://pulse.yahoo.com/_SXSPTK3DPY4XZSNLDG77MQXSX4 Catherine Casey

    A tough workout, but Monday’s definitely scorched my buns more than today’s…still I was dripping in sweat in this workout.

    Part 1 (i used a 25 lb dumbbell): 14, 16, 16, 16, 16, 16
    Part 2: 3:43
    Part 3 (I used a 20 lb ez curl bar which killed my triceps): 10, 10, 10, 8, 8, 8
    Part 5: About 5 reps for abs and 10 for glutes

    I had a really tough time with the abs part on the last exercise. I just don’t think my core is very strong yet.

    Since I really wanted to kill my glutes, I did HIIT on the jacobs ladder instead of skipping. I was wiped by the end. I wonder if my buns will be as sore tomorrow as they were after Monday’s workout…

  • Kim

    Sorry, but I said “I hate you Zuzana!” in the last part of this workout…but I didn’t really mean it! You rock!

    I am getting shin splits from skipping….anyone else run into this problem? If so, what did you do to help it?

    • Mary Lou

      Same here! I just don’t skip as often, especially if you can already ‘feel’ them. I seem to be building up strength/tolerance, but I still can’t do it every day. Anybody else with better remedies?

  • Lila

    Good for you Ange, feel very PROUD about yourself!! You did it!

  • Lila

    You will be able to get through this sad period of time in your life Kacy and I’m sure you will also get stronger, wiser and happier…You’ll see, just give it some time. Take little steps towards your evolution and I can assure you, you will have great satisfactions!

  • Lauri Pitman

    I am blessed to be with a hard working man who is an awesome father to my little girl. Also, he has decided to make healthy choices for a healthier lifestyle as well. We both have quite smoking and aer eating better however, the closest thing to exercise he does is during our family walks, but that is good enough for me! But before this, I was in a terribly abusive relationship. After I finally left him I was always wondering if there were any men better than that who would actually love me. It was a rough time emotionally. But now looking back I cannot believe that I ever allowed myself to be treated that way. Everyone will find someone who is their match, who will love and respect them. It is kinda of like the way I used to treat my body. I used to live on fast food, drink all the time and smoke a pack and a half a day. Now with the commitment I have made for a better lifestyle and with the help of Body Rock I cannot believe that I ever treated my body that way!!! It is all about a commitment to yourself, emotionally and physically. Working to better yourself and having all those little victories helps the heart and body heal!

  • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

    sounds like the story of my life. if you suddenly realize that sth just doesn’t work for you in the relationship, it’s better to put an end to it than let it drag and hurt the both.. though it’s freaking hard to make the decision and change everything at once. but i believe it’s for the best

  • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

    sounds like the story of my life. if you suddenly realize that sth just doesn’t work for you in the relationship, it’s better to put an end to it than let it drag and hurt the both.. though it’s freaking hard to make the decision and change everything at once. but i believe it’s for the best

  • Ronica

    Holy buckets. I did this workout yesterday, and today, my inner thighs are sore and the most superior part of the rectus abdominis muscles. My abs haven’t been sore for ages. Especially in that location. It didn’t seem like the butt and core exercise combo was going to be so effective when I was doing it! Thanks for another dynamite workout Z & F!

  • http://www.makavelina.webnode.cz Nina_CZ

    Lucky you! :) )) I noticed that I also don’t suffer from gaining weight or emotional eating while dealing with love issues :) There is always a positive point in any situation :D

  • http://www.makavelina.webnode.cz Nina_CZ

    Fill a backpack with some heavy, but not hard stuff :) )) books wrapped in towels worked for me when I didnt have a sandbag :)

  • http://www.makavelina.webnode.cz Nina_CZ

    I vote this post the funniest post ever!!! :) (without being offensive!) :D

  • http://www.makavelina.webnode.cz Nina_CZ

    Evelina!

    I belive that you can fall in love with someone else even if you are in a good relationship with your partner. Sometimes it just clicks the right way and your heart gets confused… Never happened to me, but I know some people who has the same experience as you have. I would say – do what you feel is best for YOU. Life is too short to spend it on thinking “what if…”

  • http://www.makavelina.webnode.cz Nina_CZ

    Toho jsem si nevšimla, musím se na to mrknout znova :D

  • http://www.makavelina.webnode.cz Nina_CZ

    I am so amazed how many people here have the same experience!!! We bodyrocking girls should date and marry bodyrocking boys :D

    • http://twitter.com/Tara_B_e_l_l_a Tara Fox

      maybe Zu and Freddy could start a bodyrocking date site for all the single bodyrockers looking for love

  • Anonymous

    Hi there,

    I have managed to squeeze this workout before my trip,and I just pop in to say by-by…I will miss you,but I will be with you…

  • http://www.makavelina.webnode.cz Nina_CZ

    Ange,
    thank you for sharing your story! I can’t even imagine being in such a difficult situation, with baby and addicted husband :( I am lucky that I was able to make this decision with an open mind. And I am lucky my husband is not stupid or revengeful (I know some men are.)
    My partents got divorced when I was 10 and it was very hard for me, because I didn’t even know they had problems. Their reasons were practically the same as my reasons now, dad is 8 years older than mom, my husband is 8 years older than me. Dad prefers “boring” life, so does my husband. Me and my mom we are both very energetic and we wanna LIVE. From my moms experience I can imagine how hard it is to be a single mom, I have a brother too, so my mom had 2 kids to take care of and still go to work and live her life. She tripped a few times, but she never stopped being a MOM we needed. Single moms rock! :D

    I am gonna repaint my apartment too very soon, I already know that my bedroom is gonna be pink and green :D

  • Anonymous

    Hi – you are on the white list :)

  • http://www.facebook.com/people/Kelly-Johnson/695337953 Kelly Johnson

    Thaks guys!!!!!!!!!!!!!!!!!!!!!!! Keeping it real and ROCKING! :) Can’t go bitter from one silly guy! I liked what Zoe said about our life being short for as*** :D So true :)

    Wishing everyone a great day! The weather is just amazing here, unfortunately I spend most of the day studying, but the more I study, the easier it is to get more info in my head. Kinda works that way with working out, you really become addicted to studying and learnig new things. Just like your body needs and wants the workouts! :)

    Everyone don’t forget rocking and SMILING! :)

  • Goldie

    Thanks for your supportive words guys…

    You rock! <3

  • Anonymous

    Hi Canuck,

    Thanks!

    Gout is bad I was 19 and was diagnosed with it. We change my diet and that seemed to stop it.

    I’ve been having strange dreams with my Mom in them, but they actually center around Zuzana as a child. Yeah our Zuzana Light at about 8 or 9 and I’m usually reading her bedtime stories or playing cards with her. My Mom shows up and we go for drives thru this city that has lots of bridges…maybe Prague? Once I dreamt Zuzana was a baby and I changed her diaper! Now that was really strange! It was really stinky and quite a mess, btw!

    Anyway thank you all for the kind words and it’s made me feel much better. I hope the others get as much out of it and thank you Zuzana and Freddy for having brought this up.

    Take care,
    –Chris

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Whoo! Love this one! :3
    SB Swing: 16, 16, 16, 16, 16, 15
    One Leg Half Squat(20lb sandbag) : 3:00
    Forward/backward Lunge(20lb sandbag..): 11, 11, 11, 12, 11, 11
    Exercise combo for butt/core: Whoo! I’m wondering how everyone managed to write down their scores! I didn’t have enough room to roll over, so I just kept on going. OW. MY CORE. BUT, It feels so good! :D Can’t wait for tomorrow!

  • creedy2280

    Swings: all 16s
    Lunges: 17-18 range ( i can’t lunge that far down i have knee issues but none the less, i really pushed on this one)

    everything else i didn’t time it unless the intervals were set b/c i knew it would be work for me and form over reps was more important.

    Loved this workout!
    glad my allergies subsided today enough to let me workout w/o getting dizzy. yay!

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Here’s my score:
    SB Swing (used 20lbs kettlebell) – 22,21,21,21,18,16
    One Leg Half Squat (20lbs kettlebell) – 1:58
    Forward/Backward Lunge (10lbs dumb bells per hands) – 18,15,12,12,11,12 – it’s a killer
    Exer Combo for Butt & Coremax – 13,8,10,10,10,10,10,12,11,11,10,12 – I thought I’m not going to finish I kept asking myself, it’s not done yet?? Hehehehehehe :P but it’s fun. :)

    I will definitely do it again.

    Thanks a lot Z&F. Love this one (actually, all of our workouts. :-) )

    • Lena

      wow, amazing scores Maria! Good work :)

  • Mallory

    Hey, Samantha. Thank you for your kind words. I hope you are doing well, take care! :)

  • Anonymous

    Great idea Deb!!! I may have to try that! At the moment I’m using my backpack with 20lbs…today it kept hitting my living room floor during the swings…so annoying!!

  • Donna

    I use to just get on here type my scores read some comments near mine and leave. Today was different because I scrolled all the way down and read every single comment.

    People can do and say amazing things when they have a pure heart. I have read alot about people suffering and instead of being bitter with the world they turn around all the negativity in their lives and offer advice and hope for others. That truly is a gift to the world and a beautiful way to express love to others that you don’t know or may never meet. I feel proud and honoured to be a bodyrocker and be part of such an A.M.A.Z.I.N.G group of people:) I wish you all love and happiness…

    HAVE A GREAT EASTER AND DON”T OVEREAT BECAUSE NOTHING TASTES AS GOOD AS BEING FIT, TONED AND HEALTHY:)

    These are my scores;

    WARM UP

    Part 1. Sandbag swings min 6 rounds 10s/30s intervals 14,15,15,14,15,15 (8 kilos sand)

    Part 2. One leg squat with sandbag + balance ball 50 reps 1:45

    Part 3. Forward+backward lunge (with sandbag) 4 min 6 rounds 10s/30s intervals 12,12,14,12,12,12

    Part 4. Balance ball exercise combo for butt+core 6 min 12 rounds 5s/25s intervals 10,10,8,11,10,12,12,13,8,12,8,10

    COOLDOWN

    Part 5. 20 min skipping

    COOLDOWN

  • KIMBERLAKE93

    WOW!! I was just admiring all your scores on the FORWARD/BACKWARD lunges. I knew I was pushing myself hard and couldn’t believe all your amazing scores. I just re-read Zuz’s instructions and realized I read it wrong earlier today. I thought both forward and backwards counted as ONE rep, not 2. Here’s an adjustment to my scores:
    7/5/5/6/7/7 = 14/10/10/12/14/14

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    OK seriously this workout should have been called Tight Cheeks Numb Thighs. My legs feel like jello. I don’t have a sand bag so I used a 15 lb dumbbell instead and didn’t have a stability ball so I used a basketball. My scores…
    pt 1: 15,15,18,18,18,19
    pt.2: 2min 28 sec
    pt.3: I one rep as completing a forward and backward lunge, half means only the forward: 8,7 1/2, 8,8,8
    pt. 4: 7,14,5,18,5,21,5,21,5,19,5,20

  • Sara

    Clever!

  • Annalise

    Hi Rockers,

    Thanks Freddy and Zuzana and all for your comments. I have had several heartbreaks. When a marriage very suddenly and unexpectedly ended I was in shock, it was a very surreal time. At the same time I made a commitment to speak to someone every day and do yoga every day. It was during summer when I wasn’t at uni (I’m doing a PhD) so I wasn’t around people, and I knew that being somewhat introverted and alone that depression could be quite strong. So I rang/saw someone every day and went to a daily yoga class, and just kept that commitment even as I was exploding, figuring out moving house, etc.

    I also received a gift at that time of going with the ‘breaking’, so I felt very open and in myself full of love and sexiness. Weight also dropped off in the way it can during heartbreaks (which unfortunately doesn’t seem to happen at other times!)

    So I found a commitment, a practice, helpful even when it felt like going through the motions; and I didn’t really get full on depression then, which I felt very proud of.

    Now to the tight cheeks workout.

    Annalise

  • Cindy

    I did it in 26 minutes.
    Sandbag Swing 17-18-18-17-18-17 in 4 minutes
    One leg half squat- 25 reps each leg almost 3 minutes
    Forward/Backward Lunge 14-14-14-14-13-13 8 minutes (it was hard but I like it)
    Exercise Combo 12 rounts of 8/10 11 minutes

  • Lena

    Amazing workout! I loved the last part – total burnout! I can really feel my lower back today – in a good way!

    Here are my scores. I had 10kgs in my sandbag for all the exercises.
    Part 1: 16, 16, 16, 17, 16, 16
    Part 2: 3:42 (nice variation on the one leg squats! I really enjoyed them (sort of – haha!))
    Part 3: 10 all the way through! I sometimes had to touch down with my toes in between the forward and backward lunge though to keep my balance. It got better in the later rounds
    Part 4: on average about 6 ball passes and 10 lifts.

    Looking forward to my walk today :) Happy Easter everyone!!!

  • Lila

    Keep it up Holly, WE WILL CONQUER THE PANIC ATTACKS!

  • Goldie

    Hi Zuzana

    I’m a beginner – i’ve been following for 3 weeks. I’m only managing a session every other day but i’m keen to start doing one everyday. I walk to and from work so that tires me out a lot (10 miles walking a day!). I made a compromise today as I wanted to do something even though I had done a session yesterday so I did the skipping section (3500 reps in total). I feel fantastic. Thank you.

    I wanted to give support and virtual hugs to all those going through relationship difficulties. Nothing hurts quite like a broke heart. 2 years ago I met the most amazing man and we fell head over heels in love. We had 2 amazing years together and in January we ended it because he was being posted to Cyprus and is now in Afghanistan (he’s an officer). He couldn’t handle the guilt of leaving me behind and he was terrified something would happen to him and it would leave me destroyed. We realised that in that situation our relationship was doing more damage than good.

    Since then I’ve thrown myself in to work and I’m going through the process of buying my first home. I won’t lie. I can’t wait for him to come home as I still love him and worry about him and even if we don’t get to be together I still want to know he’s safe and happy. In the mean time I’ve made a huge effort to spend lots of time with my friends and family. They have all been amazing with me and I couldn’t be more grateful. I did try to date a new guy but he turned out to be a bit of a ‘bad egg’ and I realised I’d rather be alone and happy with amazing friends than be with the wrong person and be sad.

    Love to all the BODYROCKERS!!

    Goldie

    xx

    • KIMBERLAKE93

      I couldn’t agree more Goldie!!!! I, too, would rather be happily single than miserable in a partnership! I pray for his safety and hopefully he comes home to you real soon! CHEERS! :)

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Thank you for another enjoyable and killer workout.
    Part 1: 14-14-14-14-13-14
    Part 2: 3:10 (i didn’t have a ball to roll so left my leg raised on the couch)
    Part 3: 12-13-13-12-12-12 (only used 10lbs weight)
    Part 4: Averaged with 6s and 8s.
    Ciao Bellos!

  • Anonymous

    Hi Evelina,

    It’s easy to love a remote person because you can make them the perfect mate or friend, but we all have faults and I’m willing to bet this guy is putting his best front on for you. Get the guy you’re currently with to talk with a third party who he respects and can help him understand your needs and wants. But, a bad temper is not a good thing! Don’t get me started on guys who beat up girls!

    Anyway, maybe you need to find someone else closer at hand. And it is kind of a funny story, but you need a little distance to see that I imagine.

    Take care,
    –Chris

  • Tammy77

    Hey guys..just finished this workout (minus the skipping), will do it after a light stretch. I thought this was a good workout, although I had quite a difficult time maintaining my balance during the Forward/Backward lunge with my 20lb backpack…..didn’t have my wheeties today:)

    Here are my results:
    Part 1: 14-14-14-14-13-15
    Part 2: Time–2:32
    Part 3: 12-11-10-10-9-11
    Part 4: 5-11-4.5-12-4.5-10-5-11-5-11-6-13

    Now for my skipping………enjoy the rest of your day y’all!!

  • KIMBERLAKE93

    Luv’d today’s workout!!! Zuzana, I’ve been meaning to tell you that you are WAY more beautiful as a brunette! I barely recognized you in your older workouts as a blonde.
    I put together my own sandbag today!! Knew I’d have to do it eventually. It’s only about 15-20 pounds but I figured, it’s a start!
    Part 1: 14/14/14/14/15/15
    Part 2: 50 reps @ 2:34 (second leg was much more difficult)
    Part 3: 7/5/5/6/7/7 (so tough!)
    Part 4: HARD CORE, luv it!! Went by faster than I thought it would though!

    Only had time for 10 min of skipping today! Off to work I go.
    Luv to all you BODYROCKERS, especially the ones with broken hearts/love triangles. Remember, “nobody can make us feel inferior without our consent” and “relying on someone ELSE to make us happy is like being miserable majority of the time!”. Hope that helps a little. Be happy within yourself FIRST, love schmove will come eventually…..lol ;)

    • KIMBERLAKE93

      WOW!! I was just admiring all your scores on the FORWARD/BACKWARD lunges. I knew I was pushing myself hard and couldn’t believe all your amazing scores. I just re-read Zuz’s instructions and realized I read it wrong earlier today. I thought both forward and backwards counted as ONE rep, not 2. Here’s an adjustment to my scores:
      7/5/5/6/7/7 = 14/10/10/12/14/14

  • Natalie Anna

    Dear Bodyrockers,
    I just got my wisdom teeth out yesterday so I can’t do anything except lay in bed for the next 4 or 5 days. And I can only eat soft, smooth and liquidy foods. I’ve been trying to eat less and eat at least semi-healthy things since I’m not going to be able to workout for a while. So yesterday I had a little bit of soup, italian ice, ice cream, these yogurt parfait things called delights that taste like pudding but they’re actually not so I thought those were a least a little bit healthier than regular pudding and I drank 1/2 of a special k protein shake. today all i’ve had is some soup, gatorade, and another one of those yogurt parfait things. I feel like I’m eating too much or not healthy enough but it’s the only things I can eat D: does anyone know of anything else i can drink/eat that’s smooth and healthier than just ice cream?? please help D:
    -Natalie

    • http://delightfultastebuds.wordpress.com Jos

      You can eat puree winter squash, pureed mashed cauliflower, cream broccoli soup just to name a few.

      • Natalie Anna

        wow thanks! i didn’t think of pureeing vegetables! i would be making fruit smoothies but i still cant drink from a straw =/ today i could barely open my mouth wide enough to eat soup with a spoon! and whenever something runs over my stitches in the back of my gums, they sting like HECK. gahhhh i want it too be over! D:
        -Natalie.

        • http://delightfultastebuds.wordpress.com Jos

          Awww sorry to hear that. hope you recover soon!

          Sent from my iPod

  • Anonymous

    Thanks for all the ball exercises. My physio has banned me from jumping :-( ( because my SI joint is very unhappy. So the ballzercise (I like to make words up) is good timing, plus the ball stuff is extremely challenging and effective.

    • Kirry

      Be very carefull with your SI joint. Mine ‘popped’ 1.5 week ago while doing a yoga move too impatiently. (my own stupid mistake) I was having problems with it since december and adjusted allot of the workouts, but clearly my back wanted more rest. (please listen well to your body)

      Now I need to take another 1.5 week of rest, then I need to start swimming and cycling to mobilize and stabilize the SI joint and the surrounding muscles in a calm and slow way, and hopefully I can Bodyrock in a month or 2 again.

      IM MISSING BODYROCK ALLOT!!! /WEEP!

  • Anonymous

    Evelina

    I’m a very wise woman LOL and my sage experience says there has to have been a fairly good hole in the fence if someone got through.

    • Anonymous

      LeMarge,

      Just what I was thinking…what a catch this guy must be! He is an idiot to create the situation. All I can say is if you’re reading this…loss the temper and the pounds dude! :-)

      –Chris

  • http://www.makavelina.webnode.cz Nina_CZ

    Wow that was something! :) )) Again, kicked my butt :D
    Butt is really something I need to work on, I think I already have a nice abs, but they are still covered under a layer of fat (aroud the bellybutton) :( (( but The Butt!!! :D

    My score for today:
    Part 1 – Sandbag Swings L+R: 17-17-17-17-17-17
    Part 2 – time 3:34
    Part 3 – 2 way Lunges L+R: 11-10-9-10-10-10
    Part 4 – didn’t count of course :D max. effort :)

    I am just taking a small break to write this down and gonna do the skipping as well :) Thanks for another Great One :) Can’t wait for the next one :) ))

    • http://delightfultastebuds.wordpress.com Jos

      Wow good job on the sandbag swings and the one leg half squat w/ the ball! How much weight is your sandbag?

      • http://www.makavelina.webnode.cz Nina_CZ

        The one leg squats were killers, and I was much faster with right leg on the ball :D
        My sandbag currently has 4kg of sand and 3kg of rice :D in pounds it is about 15,4lb, to me it is pretty heavy, I am always gasping for air when I read others weights :D Like AudraFit with her MILION lb heavy bags :D :D

  • http://delightfultastebuds.wordpress.com Jos

    Total leg and butt killers! The last part was tough for me because I was using a weighted stability ball (it has some sand in there to keep it from moving around)…

    Anyway here’re my scores
    Part 1: I used 20 lbs backpack.
    15-14-14-14-14-14

    Part 2: I used 15 lb dumbbell. No joke, my left leg was much weaker that I almost fell when doing it.
    My time: 5:02

    Part 3: I used 15 lbs backpack. This one was another leg killer!
    11-10-11-9-11-10

    Part 4: Balance Ball Exercise Combo for Butt & Core (5 sec off/25 sec on for 12 rounds)
    Roughly for the ball passing I did about 8 reps and 8-10 reps for the chest lifts.

    Instead of doing 20 min interval skipping after the main workout, I did 5 minute interval skipping before and after.

    Total workout time for today (including skipping) 29:24

  • http://www.tzsports.com BodyRocker David

    Heartbreak sucks, but being stuck with someone that’s not right for you sucks more. I look back at the girls I thought I could not live without (high school days), and I see them now on facebook and think “thank God it did not work out). I waited 30 years to find my sweetheart (that’s her in my avatar). Many lonely years but well worth the wait. And exercise was my closest love during those years and still is 20 years later.

  • BodyRocker Charity

    Feeling the bum burn today!! Thanks for another amazing workout :)

    Sandbag Swing–4 min. 6 rounds 30 on, 10 off
    -16, 16, 16, 16, 16, 16
    One Leg Half Squat–25 reps each leg
    -2:08
    Forward/Backward Lunge–4 min. 6 rounds 30 on, 10 off
    – 16, 16, 15, 15, 14, 14
    Exercise Combo for Butt and Core–6 min. 12 rounds 25 on, 5 off
    – didn’t count?

    * 20 minutes freestyle skipping
    – 10 minutes of speed/interval skipping (15 on, 45 off)… I am really working on speed and agility for my sport, rather than fat burning, so I gave myself plenty of recovery time and “sprinted” during the 15 seconds… trying to make my feet as fast as possible.

    Have a GREAT day… or evening… depending on where you are!

  • Mary Lou

    Wow that stability ball one is tough! I’m lucky I had my helpers to write down the numbers for me because I even had a sandbag malfunction.
    sandbag swings: 15 across the board
    one leg half squats: 2:59 but I didn’t do them nearly as well as Zuzana!
    forward/backward lunge: 10, 9, 10, 10, 10, 11
    combo front: 9, 9, 9, 9, 8, 8
    combo back: 12, 12, 11, 11, 10, 11

  • Bogi821

    Hmm, this is one of favourite workout from you! I really enjoy it!
    My score: I/ 15,16,16,17,16,16
    II/ 2.23 min
    III/ 13,12,13,13,13,14
    IV/ I didn’t count … i enjoy:P. i had’nt got any time to write down ( i haven’t got ball, but i used a pillow:))
    have a nice day!!

  • Svenja R.

    i didn’t even mean that you can’t possibly ever be friends. i myself have a really good friend which whom i was in a relationship for about 14 month.. i just don’t think that it’s possible right away and that you need some time to get in touch again.. when everything is digested u know.

  • Anonymous

    why do you think we called an exercise commando push ups? :) lol just kidding. I wear thongs.

    • Anonymous

      LOLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!!! LUV IT!!

    • http://delightfultastebuds.wordpress.com Jos

      LOL!!

    • KIMBERLAKE93

      “Pull the shorts out of your bum….” BaHAHAHAHAHAHAHAHA! Luv it Zuzana!!! ;)

      I go commando for sure! Cannot stand the feel of underwear during sweating times….ewwww!

  • Anonymous

    I know that you are right now going through a hard time but from my perspective (because I am detached emotionaly from your situation) I find it increadibly funny and sweet :) one day you will look back at this comment and laugh your head off because things will get so much better for you.

  • http://twitter.com/Tara_B_e_l_l_a Tara Fox

    Cant wait to get a sand bag ! altho i will do this workout with a make do option it will be so much easier. Workout looks like a real hard one but im keen to try it tomorrow. Cheers

    ps loving the comments everyone is giving me thanks to u guys.

  • http://www.makavelina.webnode.cz Nina_CZ

    Thank you Zuzi and Freddy for touching this subject :)
    Breaking up with my husband after 7 years was probably the hardest thing I ever did. But my heart is not broken at all, all my heart, body and mind are so RELIEVED!!! My husband was not treating be wrong, wasn’t abusive, wasn’t cheating on me, wasn’t drinking. The problem was that I wanted something more from life, and he was OK with what he aready have. He was not holding me back intentionally, but he still was. I wanted to make a BIG change in my life, I stopped smoking a year ago, started to exercise and live a healthy lifestyle which makes me happy, and I wanted him to have it too. I was not pushing him to do anything, so our life paths slowly started to divide. I tried to “bring us closer together” a few times, but he never reacted. So at the end we were living next to each other like two strangers and our love was just a habit I suppose. So when I was making that decision, my head was clear and I knew we both need to separate. First few days I missed him being there, I was used to him being around, for 7 years, and suddenly I was ALONE in my huge apartment. But at the same time I knew something GREAT is about to begin now in my life :) New episode of my life, and I will take the best of it :) Every experience has something you can learn from.
    I miss LOVE. I miss being LOVED. (I know I have family and friends who love me, but I still need a MAN to love, lol). I hope I will meet someone special soon! I really don’t know how to live single :D I was always in a relationship since 14yrs old! :D So this is completely new to me, and I am learning. Learning to cook for me only, learning to sleep alone in a huge bed, getting used to only wash and iron my clothes :) And I have so much more energy! I was full of life before, but NOW I feel so much more alive! I don’t need to hurry home to cook dinner, I can take a slow walk home if I want :) I can workout whenever I wan’t, I can listen to any music I want, I can cook tasty healthy food, I can do so much! :D I am free, I am alive and ready to ROCK THE WORLD :) )))

    Will do this workout today, yay! Back on track again for good, let’s rock it towards the summer body! :D

    • Mary Lou

      Nina, I am glad you are happy and on your own path! Please don’t think that you “need” a man, or anyone for that matter, to be happy, even if it is nice and comfortable. In order to make progress you have to step outside your comfort zone, right Bodyrockers?!? And as for learning how to live single, it sounds like you’re doing a great job! Sometimes a “hiatus” like this is what you need to make all the pieces come together, or at least that’s how it worked for me. Enjoy!

      • http://www.makavelina.webnode.cz Nina_CZ

        I am not saying that I need a man to live happily :) Just that I don’t really know what its like to be without one :D Need time to figure that out :) )) With buddies like you around, it will be much easier :D

        • Anonymous

          yea its just like anything that you have in your life for a long time and then suddenly dont have it anymore, you miss it. its not necessarily negative, its just a habit, something to adjust to

    • Svenja R.

      ya i remember how you wrote about your lazy husband in other comments :P

      but great to hear from such a “happy breakup” ;)
      i wish you all best on your own way now. breaking up without a lot of fights and arguements seems really mature to me and I’m curious how you’ll experience life on your own now :)

      even if you’re talking about a breakup.. i have to say it’s motivating to me.
      xoxo

      • http://www.makavelina.webnode.cz Nina_CZ

        Well, we live in a small town and there are already some gossiping about us, people say that I kicked him out of the house because I found out he was cheating on me! :D He??? Cheating??? on ME?? :D Nobody cheats on ME! And (it may sound bad, but I don’t mean it in offensive way) he is too “lazy” to cheat! :D He needs a mother type of woman, and I am not that :)
        We both laughed about that one :D Seems like we both feel it was a good thing to do, so we can talk or text each other without feeling weird :)
        Thank you for your support and wishes Svenja! :)

        • http://delightfultastebuds.wordpress.com Jos

          Nina, you’re a strong woman and I applaud you for that. I know I haven’t experienced this kind of break up yet, but I know how hurtful it is to break a 7 year relationship. All the best to you and let’s rock together! :D

          • http://www.makavelina.webnode.cz Nina_CZ

            Awww thanks Jos!!! I myself am suprised about how well I am taking all this :)
            BTW love your blog Jos, I wanna try that roasted cauliflower with curry this weekend, wish me luck with that :D

    • Anonymous

      Nina,
      when someone close to me brake up from a loooong relationship the only thing I have to say to them is…now it is time to get to know you, to be only me instead of us, to see what are really your thoughts,your wishes and so on…after I broke up with my old boyfriend I was alone for almost 5 years..and sometimes it was hard,in cold winter nights,when I saw people in love and I got so desperate that I made some stupid mistakes choosing stupid guys…but then, I just put all that behind and now I have great man in my life,and things seems to be in their places..
      I know the feeling of not wanting to be alone, and I also know that you are strong woman and you don’t need all of us telling you to be careful…I am just saying…YOU ARE NOT ALONE…

      Rock the world,and rock it hard

      • http://www.makavelina.webnode.cz Nina_CZ

        That is exactly my point! I don’t know what it’s like to be on my own, I never lived alone, I never even had my own room :D so now I can experience something new and I like it so far :) Me and my mom are in the same situation now, she broke up with her bf a year ago and moved away, so now we both experience the same :D good thing we live at the same building, we can spend a lot of time together, which we were not able to do in the past. We have an amazing strong relationship, we are honestly more like best friends than mother and daughter. Strangers usually think we are sisters of best friends and they are shocked when they find out :D I am glad I have her :)
        And I am glad I have YOU GUYS :) ))) Thank you thank you thank you :) ))

    • Slapsista1

      Great to hear Nina, your posts are always inspiring. That energised freedom in singledom is fantastic.

  • Anonymous

    Hi Zuzana,

    Wanted top add…This looks like one of your best workouts yet and I will try it when I have some more space to do it in…maybe outdoors…if it would only warm up a bit!

    –Chris

  • Anonymous

    I don’t think time heals all wounds! I think the lose of an arm or someone who gave birth to you is impossible to heal. You just learn to live with the missing arm.or the loss of your mother.

    March was my Mom’s birth month and I wanted so desperately to talk to her, but I couldn’t so I pestered friends and family. One friend didn’t understand this neediness of mine and I think I’ve lost them as a friend, but in a way I don’t care. If they couldn’t get my need I can’t help them to understand and I would rather they never understood because they would have to feel the same pain I do and it’s not a good pain. Anyway, If I could have one minute to talk with my Mom I would gladly give up Bodyrocking and all of you for that single minute.

    Still there is comfort here for me and as my minute isn’t going to happen I’m around for a while I’ve never been a lonely person, never felt a need to hangout with people, till now.

    I have a great deal of sympathy for all you others who by choice left someone you loved. It can’t be an easy decision and I respect you and admire you for the courage it took.

    My best wishes to you all,
    –Chris

    • ZoeRocker

      If your “friend” is not willing to be there for you then they are NOT a friend. My best advice is to take it day by day. You are right. Time does not heal, it just makes it a little easier to get used to. Keep up with the workouts and “leave it on the mat” as Freddy says:)

      • Anonymous

        Hi Zoe,

        Thank you for the kind words. There is always the other person’s point of view. Beside I really care for this person as a friend and I think they need me as much as I need them. If I’m wrong they will let me know, I hope.

        Working out has never helped me leave the pain on the mat. Maybe after a little mediation as I stretch or the showering does. :-)

        Just writing about it helps and I feel understood by some here or I wouldn’t have even brought it up.

        I know Nina and the others who have severed a relationship have it in some ways harder than I. They could call that person and maybe “straighten things out”, but that is often a vane hope once you committed to another path. Like I said before it takes courage and I think most of us who are serious about fitness have some form of courage as there are Brutuses and judases all around us to trip us up and help us fit in the masses by stopping our workouts or offering us crap to eat.

        Thank you all and the beautiful blogger above for being here,
        –Chris

  • http://www.facebook.com/profile.php?id=1672465456 Joana Docheva

    This workout looks great! As the last one and the one before an so on. :D The thing is that I am really sick and haven’t been doing workouts in two days(three with todays one.. :( ) I really don’t feel not just in the mood but I don’t have any strength in my arms and legs and I’m having this awful headache… It’s killing me. I hope I will be better soon. Oh, one more thing.. EASTER! Oh, my god! How will I survive it! :D So many super tasty cakes(i’m talking about the sweat bread.. you have tasted it, right?) and so many eggs and milk. I will full myself like a turkey. :D Please guys, tell me how you will survive Easter without overeating, which I personaly can’t avoid on holidays. :D I hate myself for not following the workouts, and as you can guess I haven’t been following the diet plans too. You know, when you are sick all you want is to get in the bed, eat bad stuff, feel bad about yourself and maybie sleep, surrounded by thousands of wipes. :D

  • Svenja R.

    somewhere i heard that by heartbroken people the same brain areas are activated like in the brains of heroin addicts on detox..
    right now i’m blessed with my relationship and i’ very thankful for that. but every breakup before felt like i was losing “the one”
    and maintaining a healthy lifestyle trough these harsh times is extremely hard. especially when everybody tells you, that another chocolate bar and another bottle of wine will get the pain away..

    when you see a breakup as a withdrawal of a love addiction.. it’s easier to handle i guess.. do it with little baby steps
    and just don’t think of never seeing your love again.. thats too hard.. just say “well. let’s just get through this day. just this one day” and it might be less painful.

    a broken heart is painful, yes. and if you can accept that, and accept that you may cry a whole day and be extremely hurt, than it may be easier for you to get out of that again.
    go out with friends, try to live your life, all that stuff..

    and if you try to deny the pain and want to “stay friends”.. you won’t get healed if you see him everyday, like an alcohol addict won’t get healed when there’s a bottle of whiskey near to him.

    I really hope for all of you heartbroken bodyrockers that you’ll be better soon.
    (bodyrockers are no quitters, right? ;)

  • http://pulse.yahoo.com/_WVLDGQA2ATT374RR2WNMUWKSGM *oahulover*

    This was a great workout! I sat around all day working on my laptop feeling stressed, restless and rather irritable… I finally got my butt up and did this workout at 10:30 at night and now feel refreshed, invigorated and relaxed. :)

    I think I am going to have to split up the skipping though… I simply do not have the patience to do more than 10 min at a time! :P

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    I’ll be off to the store tomorrow to get my stability ball.. Looking forward to doing this workout! :)

  • Anonymous

    Wow this one looks great and so much fun!! Can’t wait to try it. I don’t have a ball but will find a way to replace it {chair with wheels for the squat and a salad bowl [plastic one of course ;) ] for the leg lift and chest lift exercise}.
    I like it because every time I see a stability ball, the workout seems fun and it makes you forget the pain! See what a simple ball can do ;)

  • http://twitter.com/cschuurr Chelsea Schuur

    Ahh I wish I had a stability ball at my house! this workout looks amaazing! I shall be going to walmart/target and buying one soon haha :)

  • Ziba

    i havent done a workout since last wednesday! i feel so lazy :( all this due to my finals…which were over today! and during these days…my eating habits weren’t good …at all… i had a lot of junk … no good! i dont like it when i dont workout… i feel when i workout…it disciplines me to eat better because i felt the pain … i pushed hard… i went through the workout .. .so throughout the day .. i behave and rarely cheat.. i eat right…

    ahh i hope nothing new comes up and stops me from working out D: … i want to lose the weight i have… i’ve gone through alot..and i’ve been on this journey for almost a year now…and i have not yet reached my goal due to my stupid diet cheats…

    ahh i hope i get the discipline back

  • Lila

    Thank you Zuzanita and Freddy for your words.

    Going through a divorce is not nice at all. I just ended a couple of months ago my 11 year marriage. I have two girls which I love so so much. I’m going to get through this sooner or later. Your workouts have helped me tremendously even though I stopped working out because for two weeks I felt so depressed and with no energy at all. I also suffer form panic attacks and anxiety which got worse during this tough period of time.. But I’m back!! Feeling good and excited to start with my new life, for me and my little girls. I sent Brutus for a long long vacation, so I can wourkout harder than ever!! (By the way, no medication for the last 8 months now, just working out, sleeping well and eating healthy has helped me with the anxiety and panic attacks!! yeeeeeiiii !!)

    To all of you feeling sad, depressed, with little or no hope and very low on energy, just give yourselves a break. We can not deny our feelings , we must let them flow. I know it doesn’t feel very nice, but the more we ignore them, the longer it takes to recover. Acknowledge them, feel them and then just let them go. It doesn’t matter if it’s a day, a week or a month, your body will tell you when it’s enough and will find the energy and the positive attitude to keep on going. It’s like when you get the flu, you just need to let the body do what it has to do.

    Rest, cry, feel sad, angry, confused, whatever feeling it might be. Allow the body to express those feelings. They need to come out and it takes time. In the mean time, still take care of yourself, eat well, sleep well and workout as much as possible (if you don’t have the energy to workout it means the body still wants a little bit more of a rest. As Zuzy and Freddy say “listen to your body”). Your body will let you know when it’s starting to heal emotionally. It will pass and you will be happy again, I can assure you that =) Slowly you will start to enjoy life again and then you have to push yourself a little to do things you like even if its hard at the time. Getting very busy also helps a lot, so get busy with friends, family or just youself, but do it!

    Good luck to all of you, and thanks for the support!! Love you all, best wishes from Mexico!!

    • KIMBERLAKE93

      Beautiful words Lila!

      • Lila

        Thanks!!

    • http://www.makavelina.webnode.cz Nina_CZ

      Thanks for sharing Lila! :) I am at the same spot now, but without kids :) )
      I won’t wish you good luck, because from your writting I can feel you don’t need any luck, you WILL succeed in anything you wan’t, because YOU ARE AMAZING :) ))
      Sending hugs for you and your girls! :)

      • Lila

        Thank you so much Nina!!

    • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

      Lila, you’re so inspiring! i’m currently going through a divorce myself (after 2-year relationship) and it feels so calming to know that there are other people who have gone through the same experience and came out of it stronger, braver and more independent! thank you for sharing!

      • Lila

        Any experience in life teaches you a lesson. It can be a very good experience or a hurtful and bad one, but at the end, both give you something very valuable to learn from and it enriches life even more..we just have to see the good side to all of it :)

        Good luck to you too Natalia, we are not alone!

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Another lunges hu-hu-hu-hu… :P but no… no cry… gotta do this tomorrow.. no matter what… For those who are heart broken, ow, forget about them, bodyrock it and it’s fun, relaxing tho you’ll be gasping while doing it or maybe crying from pain but it feels soooo good after…. :)

    Can’t wait to do this… Thank you Freddy and Zuzie… :)

  • Rachel Cross

    Hey Freddy & Zuzana,

    For a while there, you guys had captions at the bottom of the screen naming/explaining each exercise as it was shown. I thought that was really helpful. Any chance of that coming back?

    Thanks so much, you guys rock!

    • http://twitter.com/cschuurr Chelsea Schuur

      I loved those captions! It looked really good too!

  • http://delightfultastebuds.wordpress.com Jos

    YES!! A workout that incorporates stability ball…LOVE IT! I can’t wait to try this tomorrow morning!!! Thanks so much Zuzana and Freddy!

  • http://www.facebook.com/people/Kelly-Johnson/695337953 Kelly Johnson

    This looks amazing! :) I love working out with a gymnastics ball! :)

    Thank you for your kind words.Lately I have realized that knowing someone for 4 years doesn’t mean you really know them.

    I can’t tell you how much everyone and the workouts help me get through everyday. I love it here. Even though I don’t know you in person, anyone, I can feel the energy, the support from everyone.

    I will try your wish paper… I hope my wish will come true, It’s a small wish, but it means the world to me. So i really wish it comes true. I truly do.

    Thank you guys!

    • Lila

      Keep it up Kelly!! Every day will just get better and better =)

    • KIMBERLAKE93

      Sending you strong, happy vibes Kelly! :)

    • ZoeRocker

      I know what you mean. I had my best friend turn on me after 7 years over such petty reasons. It sucks for a while, but you realise you are better off without them. You don’t need people bringing you down. Life is too short for a**holes!