YIKES! I know One Leg Squat will come up sometime this week! Will tackle this tomorrow. This would be my first time doing the workout.

That’s awesome, Freddy! I have been not so patiently waiting to hopefully be able to get in touch with some local Bodyrockers for quite some tie now – this may be the way :))) Zuzi, I can’t wait to see the pics from your castle trip – when i was a kid, my grandparents always took me to many castles each summer or year I spent in CZ, so I have plenty of wonderful memories from those days. Our little cottage is at Vranovska Prehrada, between Bitov Castle and the ruin, the name of which I can’t think of this second. My mum had her first job at Bitov, as a guide during summer break from University :) I’ve always planned on getting married in one of our local castles, or possibly within the grassy areas of the ruin. It would make it possible for my family to be there, and my partner to see Czech (his only experience was in Bosnia with the Canadian forces, which is not a nice way to leave Europe…)

I look forward to this workout tomorrow – I’ll have to check back to my old binder to see how long it took me last time…now I am on my second notebook :)

I like blonde hair on you, but you look way younger with your hair dark! Vesele Velikonoce Zuzko a Fredy!

I’m ready to try the one leg squats! I’ve tried before and never succeeded, but I am willing to give a go tonight. I’ve finally followed an entire week of workouts, and have felt great each time I’ve finished them. I now look forward to each night coming home from work to check and see the new workout that’s been posted. Thanks Zuzi and Freddy!

I love one leg squats. I just need to get way better at them so I can do them without any support~ :D Will be doing this when I get home from work :)

Love seeing the old workouts and how much you have changed Zuzana! I see so much more sparkle in your eyes and personality! :) :) :)

I love one-legged squats and jump lunges the most for toning my butt. I still have to do the one-legged squats with a little bit of an assist, but Zuz isn’t kidding when she says you will still see results! I am so excited to try this tomorrow morning!
And I agree with just about everyone else – Zuzanna looks way better with dark hair. I know you guys hear this all the time, Freddy and Zuz, but thank you so much for what you do. My 2 year old and 4 year old now love to do burpees, push ups, and just about everything else with me. It is so important to me that they grow up active, knowing how to keep in shape, and living a healthy lifestyle. You are impacting more people than just the ones that come here and do the workouts. You’re really having a ripple effect and I thank you so much for all your hard work and commitment to this. You guys ROCK!

I too have to get onto practicing the one-legged ones! >:) Theres a lot to practice! Pull-ups, uni-leggers, headstands, continuing on with flexibility…darn work time gets in the way!!! But it’s not like there is no time. I’ve been diligently getting into the bridge and doing several bridge push-ups a few times a week after my stretching…

I’m going to have to lay off of all the jumping and stuff ( I REALLY don’t want to), but I talked with my massage therapist and I told him that the bottom arch of my right foot feels like I strained it. He said I probably did and that I would probably not want to do any more jumping or if I must, use the little exercise trampoline we have. I really don’t want to not stop doing cardio, but my foot will NEVER heal if I don’t give it some rest from continually straining it by doing jump rope, scissors, high knees, stuff like that. So then hubby suggested that after I strength train, I could go for a 20 minute bike ride. I don’t want to stop doing your workouts, Zuzana and Freddy. Because you incorporate cardio in with the strength training and that’s what I like and what I need. I don’t like separating the two, but if I want my foot to heal……then I have to tone it down a little. I will try not to let it get me down. I am continuing your exercises. And going very easy on my feet. Thanks for all that you guys do on here! I’m glad I found you!!

i still cant do one leg squats :( .. i need to practice them…that’s why tomorow morning… i will try my best to push very hard during the one leg squats! wish me luck!

Just finished! I completed this in 15:53 and am in serious pain! But it hurts so good :)

This one took me 18:21 which I feel is pretty slow but those one leg squats kill! I still have to use a chair for assistance but I’m swimming in my own sweat! Thanks guys, have a great weekend!

Its crazy how much hair colour can change once overall appearance. Your face looks slimmer with blonde hair… I personally like you as a blonde (maybe because I am blonde) but you look stunning with black as well. I am really impressed with the quality of the photos you take of Zuzana, Freddy! Great camera work. I can’t wait to make a profile! I’m not even on Facebook because I don’t care for it but I love this site and I’m addicted to it as if it were Facebook hehe!!

I beat your score Zuzana:) I completed 6 rounds in 14:42 min and this is my 6th workout in a row before Easter Sunday. These are the workouts I have done this week to prepare my body for a little Easter Feast to Celebrate our Lord’s Rising.

1. Hot in here
2. Hard bodies getting harder
3. My buns hurt
4. Pull up exercise challenge
5.Tight cheeks
6. Hot butt

I plan on eating whatever takes my fancy but everything in moderation and no over-eating. I will let you know how I go:)

HAPPY EASTER EVERYBODY!!!

GOD BLESS :) XoXo

P.s Zuzana you are a beautiful woman blonde or brunette!!!

I feel so slow today. So I finished this workout for 23:58 for 6 rounds. I’m still not good for One Leg Squat so what I did, my back leg is on my couch and hands behind head or neck. And this is my first time to do this one. I need to beat myself next time… I only missed Tuesday training because I had an appointment and came home already past midnight so I’ll keep training myself ’til Easter. :)

Happy Easter Day all!!!:)

It really does! And I hear you on the flexibility. ><; Getting there! Sometimes, I just want to skip out on work and come home so I can do my workouts! LOL. Its bad because I work in a retirement home, so there's all kind of sweets, cakes, and goodies around.. its hard to not pig out sometimes! I didn't have anything today though! I feel good about that, and NOW, Off to do all 810 reps from this workout! WHOOHOO!

Hey Zuzana and Freddy,

This workout was a personal triumph for me because usually, I’ll see a workout that you guys post, think about it, procrastinate, put it off and then finally do it a few days later. Today however, I didn’t give it a second thought! I got off my (now hot) butt and just did it! And another triumph was that my first-time score was 18:27, better than Zuzana’s first-time score! Maybe next time I do this, I’ll beat her again!

This was a fantastic workout! Fast-paced, fat-burning and fun! Thanks so much!

Hope you guys have a great time castle-hunting tomorrow :D

♥

26:15 for the whole thing.. off to cool down and refresh.

im in the same boat it sucks :( i see all these fun new exercises lately that i cant do cuz my stupid foot…so like you im just trying to focus on strength training, lots of pull ups and squats

Lots and lots of strenght-hugs sent to Sarah and Brett :) I love your attitude!

I’ve just recovered from an injury just like yours and I know making yourself not to jump, skip etc is so depressing when everything you wanna do is to jump and skip like crazy.
It took my very sore foot about 2 months to heal completely and during that time I basically stopped training alltogether. I did about 1 workout/week but ofcourse, it didn’t do much. I lost my motivation totally and got discouraged when a new workout came up that included exercises I knew I couldn’t do. I didn’t even try to modify them in the end even though I knew I could’ve. I felt so disapointed in myself and I know if just had tried a tiny bit harder I wouldn’t have fallen into it.

Keep that attitude, I know you can do it. It feels depressing at times but when it does, come here to draw motivation and remember what you have accomplished so far. You don’t have to go backwards like me, you can strengthen yourself a lot even if your feet are not in a perfect condition.
You are a bodyrocker and bodyrockers don’t quit ;)

The notification about the new BodyRockers section made my Easter, yay thank you!!!

Hi! judst did that in 15: 02 However I am not as good as Zuzana in half legged squat I can’t get as low, it’s a really hard exercise lol. I’m sweating like crazy I love the side jump lunges

thanks for the great workout

Have a great day :)

u guys really rock my body ;)
did it in 19:50

zuz, you’re gorgeous

Aww, I did this in 14:27 – wow – I sweat like crazy *haha* I think tomorrow I can´t walk anymore.

Freddy, thanks for the great news about the new things :) I am very excited.

Happy easter to everybody :)
Z&F have a nice trip with your friends, too!!

Hope everybody enjoy nice saturday…Just finish this in 15:12:} jeej, but mine one leg squats are not like yours, Zuzi… still cant go all the way down,grrrr… so i did some more ninjas after w.o.
Take care everybody and see you tomorow:}

Hello everyone! Zuzi and Freddy!

I did this workout in 18:31… I tried my best, incredible what other people can do in 14 minutes!
pfff maybe I will improve next time.

I have been bodyrocking for a year now and its so cool how the website has improved and
the community has grown (is that how you use the word in english? hehe)

I am so happy to read we are going to have profiles and pictures and all and FOR FREE!!!!!
Do you guys really realize how cool is this? so much for nothing? *forever thankful*

My commitment is to do something back for this site, something back for Z&F. I have to.

Have a good workout!

Yeah one leg squats are hard, I have tried them and I can´t get that low, what I see is that my form is getting better and my balance too, even though I just manage to go half way.

We will see how we manage next time :)

HI guys! i did this one last night and it is an oldie but goodie for sure. I was so happy with where I am with my one leg squats ! I can do all of them fully with appropriate form! It wsn’t long ago back in October when I started BodyRockin’ that I was shocked that I had so much trouble with them , even though I lunged ,squated and w/o intensely and regularly. Back then I could only do a full one with an assist to hold and I could not get down 100% , my leverage, flexibility and strength was not as balanced . I am so stoked!! Woo-Hoo!
My time for this w/o -14:15 :)
p.s.- can hardly wait for community section !!!!

Did it in 19:09, so I bet your first time! Damn it had the sweat poring like a river!
Feels awesome :D

When you guys revamp the site, maybe you could put a search bar in so we can search for older workouts by name??? My time was 16:12. I don’t know if I did something wrong, ‘cuz I am way not in as good of shape as Zuz and that was better than her first time. I did 6 rds, modified one-legged squats, and 100 skips each time like it says. . . . . . I dunno.

Zuzana you are a beast with that jump rope! I can’t get close to you! But I’m working on it :D
15:59

Woohoo 16:17! That was a good one. Short but I’m sweating :)

Because I’m still without rope, I did high-knees instead of joggings. My time was 14’53.

Strange thing, I’m right handed but I discovered that I’m stronger on my left part for some exercises, like today on those one leg squats; it’s also the case for side planks and one arm triceps push-ups, I’m doing better with my left arm ?

PS: profiles, groups and blogs… are you going to use Drupal ? Will there be forums too ?

I’m about to go at it now – side jup lunges are killer for me – they’re one of the few excercies that never fail to get me SORE :)

I have an issue at work with the boss or others bringing in sweets as well – I used to have a huge issue with compulsive overeating and that part of me still comes out during those times…part of it is i just want it GONE…erm, rather than just ignoring it. Funny enough, those triggers don’t happen at home, in the restaurant, or while grocery shopping (thank God!). I always check out which workout I’ll be doing that day from work, and go through the moves in my head – it keeps me umped and with something to look forward to after 5:30 :D

I did it in 21 minutes. I did modify the one leg squat for half one leg squat for 7 reps each leg. Thank you

My time is 17 minutes 2 seconds. I did this routine for the 1st time and must say I haven’t been sweating like that for a long time))))

16:06:66 – my lucky number times four!!! (I was born 06/06 :)

Going out dancing tonight – will add some cardio and much leg sculpting for those tiny strands of muscle – I’ve scarcely worn any of my heels for the last 8 months!!! Wearing my hot pink, silver and black pvc skirt :D

So you’re 5, or 105 ? :-D

Whew I’m so glad i knuckled down and kicked Brutus out when i felt like slacking after work tonight!
My time was 16:01 and i’m over the moon with it! My one leg squats weren’t nearly as lowwwww as yours though Zuzana!!
Thanks again Zuzana and Freddy… thank you for all this! And woo it’s so exciting to have a community and profiles in the making!
Also, can’t wait to see your pics of the Czech countryside, love it when you guys share pics of your adventures and doings!!

HAHAHA! Very funny! Proud centenarian Bodyrocker rockin’ that shiny skirt! June 6, of course…and this year I’ll be 28.

Oh … My … GOD!!! Those one leg squats were hard. I decided to go all the way down, no matter what it takes or what the aftereffect would be. I was quite surprised to experience that I could do 3-4 regular squats and get-ups on my right leg all the way to the end, but only a single one (accompanied by screaming from the pain) on the left (and I’m a lefty). Physics didn’t work properly again, I went down alright, but couldn’t for the life of me struggle myself back up (and Craig is my witness that I tried really hard with every single squat), I had to use support until I reached half-squat level with my thigh.

My time was 17:08 and I swear, more than half of it was just the squats, I whizzed through the other two exercises. Afterwards I did 20 minutes of moderate skipping just to warm down my legs and then I stretched for like another 15 minutes. …I’m still afraid that this will hurt big time in the morning.

OMG!!!talkin about one leg squat!!!i ve plaid tennis in the past and it was one of our major exercises…but NOW i could do only 3 instead of 6 times of all exercises!!these one leg squats killed me!i loved skippin and side jumps…but i my legs said “no” to me!I cant believe it! so just to make up for what i didnt finish i m doin some intense abs work out! ouch…my thighs r killing me…i would say No Happy easter for me:D But this pain fills SOO good!!! Thank U Zuzana!i think u r a “monster” of work outs, in a good way of course :) keep on torchering us:) HAPPY EASTER to EVERYONE!

yeah! I cant believe its possible to do it in 14 min! I did in 12 min only 3 rounds!:))

You are so motivating. I want to thank you again for all you do here – it’s so nice to have this as a resource and I can’t even tell you how much I appreciate it. I did this today in 16:11 – I needed a little push on the pistols, but I’ll get there. This is one of those funny exercises where some days I’m pretty ok and some days (like today) I really don’t quite have the strength. Ideas?

Done! 12 min 40 sec
But jumps wothout jump rope and I replace jogging with high knee for more intense and for the first time I did all one leg squats in proper form yeah!!! I so happy and sweat :)

I did extra for abs 3 exercises super hard for 6 min

good work! you have inspired me to do the same and really, really try with my one leg squats to go all the way down and up… I know it will be a scream-fest too. As others have said on here, some days the one leg squats are OK and other days I just really cannot take them and it gets to me psychologically because I get so annoyed. But thanks for the inspiration Ildikó, today I will conquer them no matter what!!! I’ll be back with scores later!

Rockers,

17:31 for me. I seem to only be able to get down halfway in the one leg squat, doesn’t feel like lack of strength as such, more that my knee just won’t bend further!

Thanks for rockiin’.

Annalise

How did it go, Lena?
Warning: my butt and thighs DO hurt the next day :-)

This was soooo hard! Managed to finish in 16min 47sec but I did it without skipping rope and chair-assisted.
My butt is sooo sore today! At least I know I’ve targeted the right area hah.. can’t even sit normally.
But in a weird way it’s awesome.

Thanks again Z&F!

16:22 – I was working off a few easter eggs I couldn’t resist earlier today :) Great, sweaty workout!

Happy Easter again, everyone :D

You too Lena!

Zuzie, you look truly beautiful and so naturally glowing! You always do, but especially in today’s video :)
I really notice how much happier, vivid and energized you seem now, compared to back then. I just LOVE how much more sparkling, stronger and healthier you look now.
I can’t wait to do this one tomorrow, since today is my only day off of this week.
Freddy: that is the greatest “easter egg” I could ever get. I can’t wait for the BodyRockers section to work. THANK YOU SO MUCH for your hard work and dedication!!!!
Happy Easter, loved ones all over the world.
LOVE from Maria <3

Wooohooo! 13:22 today – 17:34 last time. Hope you’re having a fab Easter weekend. Sx

My knees are tender from this weeks butt workouts so I only managed half pistols :( 12:50 for time :)

OH MA LORDAAAAAY!!!!! Today was SO so tough for me! Not sure if it was cause yesterday was my day OFF from working out or if it was the “gobble gobble” I had last night!? LOL. I could’ve pushed myself harder but I needed a rest in between rounds…..my gaaaash!!

Side Jump Lunges- Luv luv luv these!
Pistols- SOOOOO hard for me, I used a chair for support and STILL struggled!!!
Jump Rope- I do this daily so I got through it without problems.
TIME= 18:17.
Soooo need to push myself harder next time!!

HAPPY EASTER y’ALL!!!
And my very best buddy (fellow CANADIAN!) is facing elimination tonight in the NHL playoffs today at 6pm EST on TSN! Cheer for Anaheim and send them good vibes BODYROCKERS! Thanks!! GO DUCKS GO!! :)

I’m so glad I’m not the only one. I’m right handed but I have mild scoliosis and my right thigh is two inches (5cm) bigger in diameter than the left. So poor lefty is a bit of a weakling.

I do try to the super low squats but I do them on a step – meaning I let my bum land on the step when I come down. Still mega hard but at least I can get back up a few times. Still can only do a few of the low low ones but figure each time I do I strengthen a big more.

the next day..

my buns hurt!!!! aaauuuch!!!!! :)))))

I did a Sandbag workout today because tomorrow is my day off. I did it in 20 minutes
Sandbag Shouldering 20-20-20-20-20
Plyo Push Up 6-7-7-7-7
Sandbag Bend Row 24-24-25-24-25
Jump Lunges 27-28-29-30-29
Sandbag Squat to Press 15-1616-14-14
MY time 20 minutes and I ended up with 10 Sprints on the treadmill.

I’m so frustrated!! I mean, I’ve done most of Zuzan’s workouts for about 6 month now, I feel I’m so in shape but I still can’t do the squats all the way down. I can only do half squats, so I definitely can not do the one leg squat all the way down either :( :( It hurts to go all the way down, does anybody else have this problem? Am I not using proper form? Do I need more time and practice? :(

16:22 and the exact same problem as you: right leg was manageable and I felt like I was getting down really low but I was really struggling on my left leg. Also, I have real problems extending the leg that is not on the ground out straight. I think it is because of the alignment of my hips (I had hip dysplasia as a little baby). Nevertheless, I really kept what you wrote in mind and did my very, very best on every single squat! Thanks again for the motivation! Happy Easter Monday :)

i love you as a brunette !!!!!! beautiful

I try to do at least 5 one leg squats on either leg at LEAST 3 times a day! I’ve been bodyrocking since before christmas and today was the FIRST time I was able to do all 10 without using any supports. Remember, you’re using all the muscles in your one leg to lift the whole of your body up so it’s hard and will take time to master! My legs are all jelly right now, and I still have 3 more hours at work to go! Do them when you go to the bathroom or are in a private room, etc.. You’ll be able to do them soon!

I just finished this workout and it was alot harder than I thought. I finished it in 23 minutes. Kind of slow, the jump roping is what killed my time :)
I can’t wait for tomorrows workout. Happy Easter everyone!

I did it yesterday and finished in 19:49. I think you look better in brunette :) Have a nice Easter Sunday!

14:46 I almost threw up. Sorry to get so graphic but I seriously this was intense. I did this workout before but for some reason I didnt write it down, but I know I beat it. Yesterday I did the bubble butt exercise. I hope you guys had a great Easter. Thank you Zuzana and Freddy.

The new BodyRock community sounds great, definitely looking forward to it. And no doubt it will be just as awesome as your new website is. It must be wonderfully fulfilling feeling impacting so many people’s lives in such an amazing and positive way. You two are simply beautiful. Thank you as always.

As for the workout, did this one today (Friday I had kick boxing, and Saturday had to make up the Somewhere I Belong workout I had missed). This was so much fun, I completed in 18.57. Still can’t do One Leg Squats without assistance though, but at least this time I did go all the way down and just used the chair for mostly balance and a little help in getting back up. I will work my way to soon doing these without any assistance. I know I said it before, but again thank you for everything that you do.

My knees have been KILLING!!!!!!! I wish there was a secret remedy out there!! Pain is a warning signal but I keep going back for more….. :/

:( :( :(

Lila, do NOT get discouraged!!! The most fit human being in the world still struggles with certain exercises!!! This one is SOOOO extremely difficult for ALL of us!! As for proper form, you probably ARE doing it correctly which is why it hurts to go all the way down. These are meant to be super killers as Zuzana explained above with the exercise. Use a chair for support, it def helps!! I used a chair today and STILL struggled!!! But I did get through all 6 rounds which means 60 Pistols total. There were times I was practically wrapped around the chair, struggling just to get back up but I still managed. Do everything in moderation and with a little bit of help. We ALL need all the practice we can get with this one, don’t worry about it! Chin up! :)

Agreed! Beautiful lady regardless but def more beautiful as a brunette! :)

Using a ‘butt-support’ is a great idea, thanks, I’ll do that next time.
…by the way, two days later I’m still in pain. I kinda love the feeling, it indicated that I worked hard (and it also reminds me of the first time I did a BR workout – back then I hurt for like a whole week :-))

Hi everyone,

I did this workout yesterday, and finished in 24.16. It’s not really fast. I did the workout outside here in Holland and it was really hot. 26 degrees in full sun… And for the first time I really used a jumprope. In my home I don’t have the space.. So this all slowed me down…. And I have a really sore butt and shoulders… At least I know I worked some muscle… Enjoy the rest of your Easter weekend everyone!

really enjoyed it cant wait to try it again later on and beat my score – time 16:40 first time

I’m so jealous, I’d absolutely LOVE to do workouts outside as well! :) Enjoy the warmth Annebel!

NICE time, baby ;)

I also cant’t do this squats, but you have to lokk forward, it’s not a shame!! It’s important that you get the benefit from this exercise! Don’t give up!!

I used to cringe when you would put a one legged half squat in your workout, but now it’s in my top three favorite moves (LOVE reverse lunge kicks and reptile push up). I practiced and practiced some more because I had to get better. I started doing them with my opposite leg forward but with my heel on the floor. I would sit back and get as low as I could (keeping my chest up) and they still burn your buns. Happy to report I can get through 5 on each side. I’m a little shaky on the right leg, but completing these makes me feel strong!

Tried walking on my hands…that’s going to take a while. lol

Hi Zuzana,

“Is there a practical point to beating old personal bests other than in the spirit of competition or self-satisfaction?”

I’m really only asking this question for the benefit of other bodyrockers, as I’ve recently found out the answer myself, and it wasn’t something I’d come across clearly here.

The short answer, if Zuzana doesn’t read this, in my understanding, is *yes* … because ‘progressive intensity’ is crucial for ensuring or controlling your lean body mass. I found this here: http://www.acaloriecounter.com/building-muscle.php which is a very good guide. Substitute his suggested workouts for Zuzana’s bodyweight ones, and you’re in for a ‘win’ :)

Best of luck!! :)

I’ve been blonde for as long as I can remember…I wish I had the courage to go dark–without any regrets. Taking chances…doing something out of the ordinary, is not what I typically do. I like what I like, and I stick with that. However, it’s on my bucket list to hopefully, 1 day I’ll say F#@K it! and go for it.

You have such a caring spirt! Always inspirational, encouraging and motiating to everyone! Thanks for being my inspiration today Kimmy, I really needed it. I will complete this one (in order to catch up) after my pre workout coffee…without sugar–as a way to stick with this weeks diet challenge!!
xoxo

Thanks for your sweet and caring words….too kind! Luv Ya Girl! xo :)

It’s hard as hell but you CAN get through it!! :)

Whew! 16:39 with the one leg squats in the doorway. I only have to hang on with one hand now though so I’m making progress! I hope you all had a nice Easter weekend.

Does anyone have any good suggestions for an activity to replace skipping? I love skipping, but I have horrible shin splints form it right now and need to take a break so they heal. Any good ideas for me?

thanks!

Time 12:40…..I flew through this workout. I took a few days off and was just brusting with energy today. I also did 20 minutes of interval skipping and the On The Floor Abs Challenge.

Hey Zuzana & Freddy!! Hope you guys had a nice weekend!! It`s been 3 days since the last time I Rock it out!! I just did this workout in 24.18 and I think it was my first time with that one!! Today we are doing the spring cleaning of the house, so I`m not done yet!!! :) On Thursday, April 21, I did the Tight Cheeks Workout and I didin`t had the chance to leave my scores so here it is:
1. Sandbag Swing: 16-17-16-17-16-17
2. One Leg Half Squat- 5.15
3. Forward/Back Lunges- 6-6-6-5 1/2-6-7
4. Didin`t count, but pushed my Max.!!! :)
It`s Zuzana`s birthday soon….!!!! What are you planning to do….!!!? I was with my familly in a nice restaurant last week for mine and I was thinking of you Zuz!! The food was delicious!!

I love you guys xx

Judith

Hey Zuzana & Freddy!! Hope you guys had a nice weekend!! It`s been 3 days since the last time I Rock it out!! I just did this workout in 24.18 and I think it was my first time with that one!! Today we are doing the spring cleaning of the house, so I`m not done yet!!! :) On Thursday, April 21, I did the Tight Cheeks Workout and I didin`t had the chance to leave my scores so here it is:
1. Sandbag Swing: 16-17-16-17-16-17
2. One Leg Half Squat- 5.15
3. Forward/Back Lunges- 6-6-6-5 1/2-6-7
4. Didin`t count, but pushed my Max.!!! :)
It`s Zuzana`s birthday soon….!!!! What are you planning to do….!!!? I was with my familly in a nice restaurant last week for mine and I was thinking of you Zuz!! The food was delicious!!

I love you guys xx

Judith

I am so glad I’m not the only one who still needs some support to perform the one-leg-bastards! I think I will take your advice and start to practise them at least 1 time DAILY :)
This workout was a LOT harder than I expected.
My time is: 13:15, but without a jump rope. I made various different challenging jumps instead: Low Jacks, High Knees, One Leg Jumps, Side Jump Lunges, Scissors and Jacks.
As a little supplement I also did:
60 Side Crunches
30 Walk Over Triple Knee Tuck Push-ups
50 Bridges.
I hope you all had a FAB Easter <3
Love, Maria

Thanx MinnaK…. I allways try to enjoy the sun as much as posible.. Because we have a lot off rain most of the time..

Oh and this week I added a workout instead of the walk outside.. Because we do that a lot whit this weather… I did 12 rounds of 30 sec and 10 sec intervals, I did push ups and high knees.. And did another 12 rounds only high knees.. This because I can lose some extra fat.. :D

I agree with most people, it was harder than i thought. I had to do the assisted one leg squats and even then, my buns were still kind of sore from two days ago so i couldn’t go that low.
I have good news!! I think i’ve recruited my mom as a bodyrocker!! the only bad part was that she didn’t finish the workout and she got kind of mad when i gave her tips like focus on the form no matter how long it takes you. anyways, she was too busy making excuses of places she had to be instead. but at least she tried, and she got about 5 rounds done. hopefully she will try some more in the near future.
here are my scores:

side jump lunge: 35.6, (i missed up the timing on the second one), 39.9, 48.1, 45, 44.1
one leg squat (assisted): 35.5, 29.7, 29, 31.1, 30.1, 37.8
skipping – i did high knees instead of one of the jogging ones: 2:05, 58.5, 1:50, 1.33, 2:12, 1:47

Dancing ?

I also have really bad shin splints, what seems to work for me is to jump barefoot. If that still hurts, i usually go to the gym and do elliptical or spinning.. I love to run but those bastards wont let me :( hope this helps you!

If you are experiencing pain in your knees while doing squats or one leg squats then you can either have some disbalance in your muscles or you have a bad form. Make sure that you are pushing your hips back when you squat down, try to keep your shin as vertical as possible, the weight should be mostly on your heel. Push off of that heel (it’s like kicking through the ground) when you rise up engaging the muscles on your butt. Don’t skip stretching after warm up and after your workout.

my time was: 19.17mnts, firts time I do this routine
but I can`t do one leg squat so deep :( why? I feel weak only in one knee.
I still practice headstand! ;D (still in the wall)

thanks for this! i’m always wondering if i’m doing them right or wrong because i don’t want to hurt my knees. Those injuries can be pretty nasty. I think that fear sometimes prevents me from going as low as i truly could.

thanks for this! i’m always wondering if i’m doing them right or wrong because i don’t want to hurt my knees. Those injuries can be pretty nasty. I think that fear sometimes prevents me from going as low as i truly could.

Actually Tammy if you feel unsure about it don’t do it. I went darker once and it lasted about 4 months before I went back blonde!

19:40…i took my time on the squats, and had 2 boxes near me for assistance to do them
properly, there is just nooo way, i can get that low on my own. Yep, I need practice.
(oops, and did 60 reps on the side jump lunges…was wondering why there were so hard!!)

Hi guys,
Finished this workout today right after completing the tight cheeks workout! Wow, I’m beat now!

This one wa very aerobic! Got a little dizzy after the side jump lunges. have to keep my head up.
managed to finish in 15 min 54 sec, close to your score Zuz! probably because I still can’t get down deep into pistols! but that was awesome but I kept wanting to quit because I was dying!

You did it Saybeach!! I still can’t do the squats :(

I suggest red hair! You would look awesome too!

Thanks Kimberlake!! I will have it in mind and I will practice a lot so I can finally do the squats like Zuzana. At least I can see I’m not alone and others struggle as well. I did the workout yesterday and did it in 14 min 04 sec, but of course not going all the way down, so I guess that’s why I did it a little bit faster. But my butt does hurt, so I suppose I got the benefits of it even if they were not all the way down =)

Wow 3 times a day! Good idea, I’ll try it =) Thanks!

Wow, Zuzana, I don’t know if it’s just the hair colour, but it looks like there are 2 different girls :). Is it just me or you look thinner in the old video ? ( you have more muscle mass now ?) . I am going to do this one today, I was on rest for a couple of days because I didn’t stretch properly and I think I pulled something, but today I am good to go :).

Alright! I did it ! outside on the deck with all the flowers from the trees falling all over the place. i didn’t time it , but it was less than 20 minutes. Yay !

oh my butt :S so in pain! I feel like a JLo ;D

Your time is AMAZING!!! Wow!! Good Job Lila!!! And if you’re feeling sore, you definitely did it properly cause it sounds like it did the trick!!! lol :)

I agree, she would look INCREDIBLE with red hair!!

Hi Zuzana & Freddy!! Just a quick stop by :) I’m going to do this workout tomorrow with the summer abs workout. I’ve been busy lately so I don’t get to post much.Although, I still keep bodyrocking :)
I’m really appreciate everything both of you do for us. I can’t wait to see the bodyrocker forum :D THANK YOU!!!

My quads are so sore today! My hamstrings are a little sore as well My abs are even a little sore from tight cheeks workout but my butt is not at all sore!

Phew!! I underestimated this workout lol. It was sooo tough!! especially one leg squat. I can do really good on my left but my right side is totally opposite. My time was 20:59 mins. I will do it faster and better next time :)

I still struggle with one-legged squats, and haven’t felt that using a chair to support me when doing them has been that effective. I tried this today, and it was SO much more intense! Instead of using a chair, I squatted on my one leg as low as I could while balancing on just the one foot, then to push lower, lightly put the toe of my ‘floating’ foot to the ground (ever-so-lightly). Then when extending back to standing, I try to lift that toe off of the ground as early as I can and complete the extension on the one foot as much as possible. I finally hit burn-out and was able to squat deeper than ever before :)

15:48. It’s a lot harder than it looks! My thighs were spasming after I finished. Ouch. For some reason I can only do the pistols unaided on one leg (going down on left, right extended) – on that leg, I managed proper pistols the first 9 times, the last 5, and about half the time in between. On the other leg, I had to touch my toe down before pushing back up, every.single.time. I wonder why that leg’s so much weaker? I am still pretty proud of my pistols, though – I don’t use my hands for either leg (unless I fall over) and I squat all the way down – that I can do them properly on any leg makes me so happy. I remember seeing Z do them the first time – I wasn’t sure how that was even physically possible (for a normal person). Now half of me can do them too! :)

Try looking for pistol squat tutorials on youtube… they have some interim moves.

I can’t wait for the new profiles! Really I’m SO excited! It’s gonna be awesome. <3

I did this workout for the first time today and was pleasantly surprised at my time. I finished in 13′ 54” I had to modify the pistols b/c no matter how much I try I still can’t get all the way down as low as you Zuzana. I am working on it though. I am loving the changes and improvements I am seeing, thanks SO much Freddy and Zuzana for everything you guys are doing!!!

which supermarket?

17 min 31 sec! This was a fun workout! Can’t wait to feel the burn in my legs tomorrow! :)

My left side is a lot easier than my left too! Wonder why?? I saw one other person say the same thing…we must rest our weight on that leg more?

Love workouts outside! :)

I did this in 13:31, however I had to modify the pistols. I am able to do a couple regular ones, but couldn’t do them for the 6 rounds! Something to aspire to! I also ran for 20 min. after this workout.

I revisited this one yesterday night since there was no workout posted and I felt like something a little more lengthy than 12 minutes.. and guess what?! I beat my old score! New score was 16:40! :D I pushed myself so much more this time around, but kept good form still :) For the one-legged squats though, I decided to keep my floating leg tucked in, as that helps me to get my thigh parallel to the ground. That’s my modification for the time-being. Thanks for this, I need these lower-body centred workouts a lot!

I revisited this one yesterday night since there was no workout posted and I felt like something a little more lengthy than 12 minutes.. and guess what?! I beat my old score! New score was 16:40! :D I pushed myself so much more this time around, but kept good form still :) For the one-legged squats though, I decided to keep my floating leg tucked in, as that helps me to get my thigh parallel to the ground. That’s my modification for the time-being. Thanks for this, I need these lower-body centred workouts a lot!

Actually it was really nice :). I usually work out inside where I have my mat, ball, weights or whatever else I might need. But it felt so nice to do it outside :)

11min and 05sec *passes out*
I have horrible knees and those one legged squats really do a job on them :( Thanks cheerleading for ruining my joints haha.
I also did 100 high knees instead of jump rope which could explain my insanely fast time in comparison to yours, and I did the one legged squats assisted (holding onto a table). 

I did this today with coworkers, but modified it:
6 rounds
30 side jump lunge
5 1 leg squat, each leg
20 plank jump reptile without pushup, alternate sides (switched to 10 reps for rounds 4-6)
20 bicycle
25 jumps
25 high knees
25 jumps
25 high knees
(we didn’t have enough space for all of us to jump rope, & my work jump rope broke!)

19:57

I did this today with coworkers, but modified it:
6 rounds
30 side jump lunge
5 1 leg squat, each leg
20 plank jump reptile without pushup, alternate sides (switched to 10 reps for rounds 4-6)
20 bicycle
25 jumps
25 high knees
25 jumps
25 high knees
(we didn’t have enough space for all of us to jump rope, & my work jump rope broke!)

19:57

very intense! i completed all 6 rounds in 18:18 min. then i finished with an xtra round, did it much slower and controlled tho.

the pistols i did them all the way down but with support. :)

I am working on those pistols daily, cause otherwise I’ll never get them right. I finished this workout in 15:00 flat!!!!

Did this workout today: 17:33min

+ 3 exercises proper form than negativ mov
2:30 Pull ups
2:30 Dips
2:30 Dead Lifts (50kg)

Felt the heat in my legs :)

My Score:
Part I: Time Challenge
- Side Jump Lunge – 30 reps
- One Leg Squat – 5 resp per leg
Total Time: 6 minutes
Part II: 
Tabata – 8 x 10/20
- High knees: 66, 61, 43, 70, 66, 66, 71, 80
Total Time: 10 mins!

11/15/11: lunchtime workout
I repeated my modified version of this workout (last did in June)

6 rounds 
30 side jump lunge
5 1 leg squat, each leg
10 plank jump reptile without pushup, alternate sides 
20 bicycle
100 jump-rope skips of choice in 25/25/25/25 increments

20:56,  including short breaks to correct someone’s form.  Actual time should be faster!

Followed with 10 prisoner get ups, 10 reverse plank knee tucks, & 10 maltese sit-ups. Thanks!

just finished this workout in 16:05.  Zuzana come back! or start your own site :)