Apr 25 2011

Summer Abs Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

So this week we are launching into a new diet challenge that you can read more about here, and also hitting our abs and core with a series of workouts and exercise challenges. We are really aiming to rock it this week and sweat hard so get ready :) I think it’s really important for all of us who have embraced training our minds and bodies to be encouraging to others who are just starting out. A kind word of support really goes a long way when you are just starting out – especially if you don’t have many people around you in your immediate friends and family who are looking to get in shape and make the choice to live a more active, healthier life. That is kind of the whole point of this site – to share our workouts and experiences and support each other on this quest towards self improvement. BodyRockers always support each other and we lead by doing. There are so many newbies finding our community here each day, and I think our message to them should be just to start. Taking that first step is always the hardest – but once you get going – it can be amazing how quickly taking 20 minutes a day to train will become part of your daily life. Do you guys remember first finding us? Do you have a kind message of support to new BodyRockers that will help them get going?

Enjoy your workout!

Best,

Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: Ab & Core WorkoutExercises: 6
  • Slide Under with Sandbag50 reps
  • Sandbag Sit Up50 reps
  • Rolling Knee Tuck & Push Up25 reps
  • Diagonal Knee Raises50 reps
  • High Kneesmax. reps during each interval
  • Pendulummax. reps during each interval

Get your gear for this workout here:

INSTRUCTIONS:

This workout is made up of 2 parts. The first one is a circuit of 4 exercises that you will go through 5 times and as fast as possible. I did it in 13 minutes and 3 seconds. You guys can try to beat my time but don’t you ever sacrifise good form. Make sure to watch the video and check out the pictures below to make sure that you are doing all of the exercises right.

The second part of the workout is an interval training that takes only 4 minutes but you have to put all of your energy into this. It is important to remember that you can get all of the benefits out of short workout like this only if you push at your max and the workout feels super intense.

Slide Under with Sandbag – 10 reps (1 rep is towards one side)

Grab your Sandbag by the handles and bring it up on to your upper back. Imagine that you have to duck under an obstacle and for that you have to really bend over  pushing your hips back and keeping your back straight. You will be sliding under the imaginary obstacle from side to side. Beginners can do this exercise without the Sandbag.

Sandbag Sit Up – 10 reps

Lay down on your exercise mat and grab the Sandbag by it’s handles with your palms facing forward (see the grib on the pictures above). Keep your knees bend and your lower back pressed into the mat. Exhale, engage your abs, and with inhale roll your upper body forward and up into a seated position with the Sandbag above your head. Keep your arms extended at all times and shoulders away from your ears. Reverse the movement and roll back into the startig position. Beginners can do this exercise without the Sandbag.

Rolling Knee Tuck & Push Up – 5 reps

Place your shinbones up on the Ballance ball and get into a plank. Your hands should be underneath your shoulders and arms extended. Keep your abs tight and your body in one straight line. Do not drop your hips. Roll the ball forward contracting your abs and bringing the knees towards your chest. Roll the ball back and do a push up. Beginners can skip the push up and focus on rolling the ball or just holding the plank for at least 20 seconds.

Diagonal Knee Raises – 10 reps total

Grab the handles of the Dip Station and move your extended legs to the right. Bring your knees up as high as you can and then extend both legs down and to the left. Each Time you bring your knees up counts as 1 rep. Make sure not to shrug your shoulders and to keep your abs tight.

Beginners can leave one foot on the ground, but don’t forget to switch sides after each rep.

4 minutes of High Intensity Interval Training

Set your Interval Timer for 8 rounds of 5 seconds and 25 seconds intervals. You will be doing 2 exercises back and forth and your goal is to do as many reps for each exercise during each 25 second interval. The 5 seconds is not long enough to write down your reps but count the for yourself anyways because it will help you to push harder in each round.  I did about 78 reps on average for High Knees and 48 for Pendulum. Remember that you really have to push yourself to the max because it should feel super hard. If it doesn’t than it means only one thing – you are not pushing at your max effort!

For those of you who don’t understand the intervals, it works like this:

5 seconds rest – High Knees – 5 seconds rest – Pendulum – 5 seconds rest – High Knees….etc until your timer tells you it’s over.

High Knees

This is basically running in place but you have to drive your knees as high as you can. Don’t bend over – keep your chest up and abs tight.

Pendulum

Get into the pike position with your hips pointing up towards the ceiling and your back straight. Extend your left leg out to the side as high as you can. Keep your right leg slightly bend and the heel off of the ground so that you are standing on the ball of your right foot. Jump and switch legs keeping your abs tight and engaged. Each jump counts as 1 rep. Keep a good pace so that you complete as many reps as possible during each 25 second interval.



Around The Web
  • Anonymous

    Great looking workout! Zuzana, you’re looking even better now, if that’s possible! :)

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

    Looks like a good one! Will do in the morning :)

  • Armriley

    YAY! I’ve been checking the site all day for the new workout. :) I’m so excited for focus on the abs this week. I’m always wanting to cut belly fat, so this strength/cardio mix should blast away the inches like nothing else. I’m super excited for this workout.

    • Annalise

      Yes, me too, here’s hoping!

  • lUCy

    cool abs!! :D
    I love abs workout!

  • Isidora

    wait… u did 5 rounds of that in 13 min :O! BRAVO

  • Lena

    This looks amazing!! Can’t wait to do this later today! And Zuzana, those photos of you are beautiful!I love the turquoise outfit in the first pic -stunning!

    Welcome to all new body rockers! Jump on board and enjoy the ride-it will transform your body and change your life!! Thanks Zuzana and Freddy for everything you do. You are an inspiration tall!o us

  • Dheana

    Your core is picture perfect Zuzana. I wish I could tattoo a picture of you on the insides of my eyelids,so when I’m squeezing my eyes shut during the toughest part of my workout I’d see you smiling back at me with those abs! Zuzana abs! Love ‘em!

    This workout looks like a blast. I did Halo of Sweat today (all PBs too – yay!), but can’t wait to try this one tomorrow. Thanks for all you do!

    • Dheana

      Just finished Summer Abs – what a GREAT workout!

      Ok, part of why I’m on such a high is b/c I actually beat Z’s score – and with perfect form! I finished the first part of this workout in 12:31 (using a 25 lb barbell)!!!

      Of course the second part nearly did me in! I started with a *bang* (93 hig knees), then quickly fell apart! LOL I swear, by the last set, by little feet were hardly swinging at all! Oh well, I guess it’s called a “burnout” for a reason!

      Happy Bodyrocking everyone – and welcome to all of the new Body Rockers out there! :)

      • http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

        Wow, great job Dheana! 93 high knees is awesome and totally justifies a burnout later :)

        • Dheana

          Thanks Evan! Still riding the endorphine high! :)

  • Micha79

    As a new body rocker, but not new to working out, it’s great to know that there is a lot of support!! I tell everyone who asks what have I been doing different? I became a body rocker!! Thank you Zuzana and Freddy! Just like Lena, and everyone on here says, you both are inspirations to us!!

    Great workout!

    • KIMBERLAKE93

      Welcome Micha79!!! Enjoy the Journey!! :)

  • Annalise

    I’m new in that I started on Jan 3rd of this year. however, I have had a lot of progress in terms of my strength and fitness since then. I remember 2 min of skipping completely wiping me out, whereas now 20 min of interval skipping is very do-able. I just block out/move on from a critical voice that wants to prevent me doing things. If I can do that other new people totally can.

    I haven’t had fat loss as such, which may be about my diet. I do find the diet challenges much harder than getting the habit of the exercise. However, the positive way to look at that is that if I have successfully made changes with daily exercise, then I can make changes with my diet also.

    I am looking forward to the no sugar challenge as that has very much been on my mind to do myself, and it is so much easier and more effective with support.

    Here I go with the Summer Abs workout, even though it’s Autumn here.

    Thanks,
    Annalise

    • Donna

      Hey Annalise, I started on the 29th of December and my first workout was “Suicidal Sweat”…lol

      I had never really skipped and totally hated it when it started in the Burpee fushiob workout because two minutes skipping felt like I would pass out:( but I still kept on pushing myself and stayed true to my workouts and did what I could:) Now four months on I can skip for 40 min without stopping:)

      If you eat healthy and well then I would look at your portion sizes if you really want to lose weight:)

      We can both have a six pack for winter if we really want it bad enough:) You can see my four pack..LOL but the lower two are hiding under a bit of fat which I plan on getting rid of.

      WELCOME TO BODYROCK:)

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    I did the Survivor workout today and I’m so proud of myself for doing it! Tomorrow I’m going to do this workout. Wish me luck! Oh, and Kudos to Zuzana and Freddy for making this idea a reality!! It really helps women like me get in shape!! Thanks!

  • Anonymous

    I’m a beginner (started in March) and these work outs consistently kick my butt. They are brutal and I obviously can’t do full push ups yet, but I work through it and am still totally wiped out by the end. I take this to mean that I am doing the workout correctly.

    I did Hot To Trot today and it was brutal, but I finished even though I didn’t think it was possible.

    Thanks Zuzana and Freddy!

    -Lauren

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

      Hi Lauren, I started just a few weeks before you and amazingly I can now do pushups and I even managed my first pull up last week. It’s amazing how quickly you get strong with bodyrock!

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

    I just did Pendulum today. I guess, I’ll be doing it again tomorrow… I’m ready!!! I’m really waiting for this week routines. Thanks. :) We’ll be back to post my score. :)

  • fittobechels

    AMAZING workout! I loved the slide under with sandbag. It really lets you focus on all the muscles in your core and lower body as you move from one side to the other! Those pendulums were brutal. I can’t get my legs up as high to the side as Zuzana, but I was pushing it hard! I was drenched at the end of this one!

    Thanks for the great workout!

    Part One: 13:10
    Part Two: holding between 65 and 75 high knees and 35-45 pendulums.

  • Annalise

    Whoa. For some reason this felt like my hardest workout; I found it the hardest to get through.

    I was doing all of the full versions of the exercises; I only got through the first part twice in 14 mins. Maybe I should have gone for a 40min plus workout, but I decided to be happy with that. My sandbag has about 4kgs in out now; I did as I promised to myself and put more weight in it. However that means it seemed to take me a long time to get through the full versions of the exercises.

    So I did twice through in 14 mins, then the 4 mins high intensity cardio. During the cardio I literally felt like I was going to throw up, the first time I’ve felt that – possibly due to having coffee before working out. I also felt like crying but kept going. So even though I didn’t do the whole thing; I am proud that I kept going through such a challenge, and that I did warm up and stretching also. I definitley hit a new gear in my high knees; makes me realise there is further to push in them than I have been.

    Thanks for all of the inspiration and the impetus to push myself until I felt like throwing up … probably a good thing in some ways to know I can push that hard and come through it!

    Thanks,
    Annalise

    • Anonymous

      Annalise….don’t beat yourself up. Girlfriend, we all have days where we don’t quite feel like we have the exact amount of energy as we did the day before. We all have good days, bad days and half-assed days…take the good with the bad. It all evens out in the end.

      You accomplishing 2 full sets is something to be proud of–so be proud of that.

      I say…”Adda Girl!!”

      Best of luck on your jouney…..Tammy

      • Annalise

        Thanks for the encouragement people, it makes a big difference!

    • Donna

      Hey Annalise, I was like that back in December:) I use to leave exercises out, not have very high reps, not be able to complete all rounds, felt tired and wanted to give up.

      I listened to my body as you are doing and completed what I could. It takes time to build strength and endurance. You are doing a GREAT job keep it up:)

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

      You should be proud, you kept going even though you found it so tough- it’s probably been a ‘breakthrough’ workout for you and your body will have gotten stronger. Well done! I’m just about to do that workout, I thought it didn’t look *too* bad (although there’s no such thing as ‘easy’ bodyrock, haha) but now I am approaching it with a little less bravado, scared but excited!

    • CrazyCanuck

      Are you getting enough good quality sleep? What is your diet like?

  • http://exercisefoodpoo.wordpress.com Luke Says No

    Those abs are spectacular. You are my ultimate abspiration, Zuzana!

  • Donna

    I was looking forward to my workout today:)

    As I am typing this they are polishing off the last of the leftovers “roast lamb ribs with stuffing and Potatoes” I am going to steam some veggies for myself:)

    Part 1. 5 rounds in 10:22
    Part 2. High knees 74,71,63,71
    Pendulum 44,40,40,45

    I found my workout even more rewarding when I put the same amount of effort in my diet and eat clean:)

    FEELING GOOD…My next cheat day should be Christimas can just imagine how good I would look and feel…

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

    Ho man. I managed part 1 in: 11:31! How ever did I beat you, Zuzana! Wow! I’m proud of myself! :)
    Part 2: I averaged about 80 High Knees and about 40 pendulums! :)

    I’m going to Victoria, BC tomorrow for a few days with my boyfriend, so I’ll try to upload some burpees from somewhere! Haven’t decided where from yet.. Maybe the parliament buildings, or the Observatory! I’m so looking forward to our little trip! :) See you all soon!

  • creedy2280

    Annalise you are not the only one. Other workouts i get through only a few and then i have to stop. Just think next time even if you do one more rep ( hopefully more) that you have beaten your personal best.

    This workout took me 20:14 with modifications…OMG the pendulum stuff nearly killed me. My lower abs are burning..but that’s greta b/c i usually neer get far with lower ab work. So happy i got thru today!

  • Ziba

    i wish i could do this workout tomorow morning … early flight! ..cant wait to go back on track once i get settled down ..

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    Hi guys , This workout was so very fun! I used a 35pd sandbag and completed the 1st part in 10:17 ,so my total time for the workout was 14:17.
    I definitely am a big believer in ” sharing the wealth and love” of a healthy active lifestyle. I have friends and family that I have helped along the way. Wether it’s my Husband and his buddies that I put through a workout in our garage then cook up a healthy meal for or the neighbor lady down the street I print out articles on clean eating and workout info for or my favorite -my younger cousins and step daughter that I get on the bandwagon I truly have had a passion for fitness since I was a young girl and want to encourage everyone and anyone to join in on all this good good stuff ;)

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

    Will do today!!! :) I had an amazing weekend, I had my first bike trip and I did 23km on a bike and I still can’t feel my butt, not the muscles, but the bones :D Guess I need a softer seat… But it was amazing, I was alone and I was enjoing it so much. Took some pictures, found some geocaches and met my brother at the end, the next day we went on a hike to Jizera mountains :) I did some Burpees Everywhere there, my dad filmed it, so I will be sending it to Zuz soon :))))
    So I didn’t do workouts this weekend, instead I took my own spin on HeelToe Express Challenge :D
    Getting back to workout schedule with this workout :))) and a No Sugar Challenge *sigh* :D

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

      Looking forward to a burpees everywhere! Hard bike seats feel like that at first, but you get used to it eventually. That reminds me, it’s time to get my bike out again now that spring is here:)

    • Anonymous

      ha ha big sigh on the no sugar challenge I love sugar!

      • MariaBjørgJepsen

        Me too, Christy ;)
        As much as I LOVE baking, which will be really hard to resist. And I actually enjoy the process itself, not only the benefits of eating the result (or taste the divine batter a thousand times) :P
        Nina: SO GREAT hearing you had an amazing hike and bike tour. I really feel you on the bike loving thing. Riding makes you feel so free and invincible, right?
        Love, Maria

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

    Part 1 – 11:40
    Part 2 – around 69 -73 each time for high knees and pendulums– no idea!!! those were so tiring lol I didn’t even bother counting!!

    Did anyone do skipping after this one today? i felt like the high knees and pendulums were maybe replacing the skipping…

  • http://philosophyfit.blogspot.com Monica

    I’m loving the turquoise outfit in the very top picture! Sexy!

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

    13:27 for the first part (found the sandbag sit ups the hardest!) and averaged about 75 high knees and 45 pendulums. This workout went so fast!

  • Anonymous

    Hi Zuzana,

    Sure I can give some encouragement. Sometimes it’s hard to start down a path even if you see the results of that path like the imagines of our fearless leader and her amazing body. But, the only way you can someday finish one of these workouts is by starting one. So if you are new to exercise or haven’t done much in a long time be patient with yourself and do only that which you can and set small goals. Try to follow all that Zuzana says to do as she (not all that long ago) was once like you (new to this) and thru her own journey knows a great deal about the process that can lead to your fitness.

    And if you need help I’m here as well as many others who care a great deal about your well being and health!

    Take care,
    –Chris

  • Lena

    12:17 with 10kgs in my sandbag. How heavy was your sandbag, Zuzana?
    Part 2 was a killer! I averaged around 70 high knees and 35 pendulums.

    I LOVED this workout :) Felt great after a long day of sitting and studying and not moving at all :)
    Can’t wait for more ab burnouts this week!!

    • Lena

      P.S. I did side crunches (5 on each side) instead of knee raises because I still don’t have a dip station.

  • Samantha R

    For everyone thats reading who is a new Bodyrocker please please stick with it and don’t feel demotivated if you have to use modifications to start with as your strength will come quickly and this community is the most supportive one you’ll find. Give it a month and I promise you’ll be hooked….or I’ll eat my…ermm…skipping rope;))

    Part 1: 14:22 (have to run to garage to do the knee raises so it slowed me)
    Part 2: 76, 42, 70, 48, 76, 44, 77, 49

    We’ve been out for a walk this morning too so feeling energised for the day ahead. Thank you, Sx

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

    Ab exercises are funny to me because they don’t seem to hurt during the workout. It is the next day that it hurts :) coughing, sneezing, turning. We’ll see how bad it hurts tomorrow.

    Part 1 took me 15min 17 sec and my stats for pt 2 are:89,59,85,54,90,60,90,58.

    Modifications included using a 15 lb dumbbell instead of a sandbag, a basketball instead of a stability ball (I think it actually made it harder, ever tried to balance on a basketball?) and instead of hanging knees raises I laid on the floor and did it since I don’t have a dip station and doing them between two chairs kills my wrists.

  • Mary Lou

    Wow! Ok, I think this means 10 – 10 – 5 – 10 reps per run through, right? I was thinking no way can 250 of all those be done in less than 15 mins. Ok, I can do this, I will start in 30 mins.

    • Lena

      no, no, no! Don’t do that! I thought the same when I first saw the description but it’s actually 50 reps of everything IN TOTAL (25 TOTAL for Rolling Knee Tuck and Push Up) so 10 reps per round and you go through 5 times! Hope you see this in time before you kill your abs…!

      • JenG

        Lena – you are like my new BFF!!! I read your comment and you totally made my day!! I thought the same as Mary Lou. AND I did the work out thinking it was 50 reps of this and 25 reps of that. Let’s just say I made it through only one round and about died. But I was seriously frustrated. It wasn’t until I read your post/response to Mary Lou, that I realized I did it right!!! (Just not in the order Z described.) I’m so glad I read your post!! Whew…..

        • Lena

          Oh good, glad I could help :) I couldn’t imagine trying to do 50 of each of these in a row… I think I would have collapsed and cried!

          • Mary Lou

            It looks like we weren’t the only ‘group’ to make this mistake! Did you check out the most recent posts? I wonder if Zuzana and Freddy really know what kind of fanatics they’ve created? I used to chase Duran Duran with this craziness (I still do), but BODYROCK has taken center stage!

      • Mary Lou

        Thank you Lena but I almost did kill everything! At first I thought “*&%$! 250 EACH!” Then I said “no way”. But I know how tough Zuzana is and thought maybe it was Brutus taunting me as well so I decided to give it a go. After 50 slide unders with 20 lbs, I realized that it was 50 total, and did not proceed to kill myself. I did the sandbag sit ups with 15lbs and finished in 13:39. I can feel my butt today from yesterdays workout, hopefully I can walk upright tomorrow:)

        • Lena

          Phew…! Glad you figured it out! 50 reps of each in a row and that 5 times would have been insane! I think even Zuzana would agree with that!

      • Anonymous

        Oh my goodness! I am so glad I stopped and looked at your posts! It took me 9:18 to complete 50 each exercise and I thought this is going to take me over 50 minutes just to do the first part!!!! Ugh! Thank you!

  • ♥ Verena ♥

    YES! Great Workout, my legs are still burning from the Butt and Fatt loss-Workout.
    My Time for the first part was 14.59 Min. So I did this workout in 18,59Min. The Pendulum made me crazy….
    Part2:High Knees:81,89,87,83
    Pendulum:31,30,30,30

    I hope next time I’ll be better

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    Great workout! Especially loved the pendulum, simple but oh so hard!
    The whole thing took me 21 min, that’s uncluding the 4 min cardio HIIT and the time it took me to set the timer etc.. So probably about 14-15 min for the exercises!
    Pretty okay, though it was too easy for me because I don’t have a heavy sandbag yet, only about 4-5 KG. I really need one! I know I could get more out of this workout.

  • Kim

    “We are really aiming to rock it this week and sweat hard so get ready.” Ummmm….isn’t it that way EVERY week??!!! :) Your workouts kill me every week! I love it! Zuzana, you look amazing in blue!!!

  • http://profiles.google.com/giselle.sanchez1 Georgina Sanchez

    I did this workout this morning and it was amazing. I loved it. Thanks for the workout my abs and core were killing but I pushed thru and did it. Thanks zuzana and freddy. For all you bodyrockers who are new on here, I know exactly how you feel. When I first came across zuzana’s and freddy’s page I was like wow, literally “WOW”. I was very intimidated to try these workouts, they looked difficult and hard but I said what the hell, I will try them and I haven’t looked back since. So don’t be intimidated by zuzana’s hard rock abs, just try them and you will see amazing results without the infomercial gimmicks (LOL). Can not wait for today’s exercise challenge for tomorrow morning, looking forwad to it. Much love from the Big Apple.

  • JenG

    Well, that’s what I get for NOT reading the “fine” print! Haha! I was so frustrated and discouraged this morning with this exercise. I was dying! I thought it was 50 reps, 25 reps, etc. PER ROUND! I know, I know – I’m an idiot! After doing 50 Slide Unders and 50 Sand Bag Sit Ups, I looked at my timer and it said 7+ minutes. All I could think was HOLY CRAP, Z finished 5 rounds of this in under 14 minutes?!?! So then I became very discouraged because I’m slooow (compared to Z), but I didn’t think I was THAT slow!!! It became a mind game with me and sadly (but not really sad, keep reading) it won. I could only do 1 round of the 4 exercises and it took me 14:40. I was so upset because I thought there was no way I could do 4 more rounds of that. So I went straight into the high knee raises and pendulum. <— which was a killer! Oh my!! I came back to read some of the comments to see if anyone had as much trouble as I did, and lo and behold, I did the entire exercise (just not the way Z had explained to do it. Sorry :( ) But on the other hand, I finished it AND with an okay time!!! Super pumped now!!!! Thanks for a super crazy workout (as always)!!!

  • Anonymous

    Good morning everyone..first I’d like to agree with Dheana’s comment from yesterday regarding your abs Zuzana…..they are stunning.

    Now onto some serious business–this workout. I unfortunately missed working out on Saturday and then agian on Monday due to a weekend long Easter fest :( and let me tell you – I felt it! I found the knee tuck push-up combo a little difficult, not sure if it was because I need more in it or if the size is all wrong for me…(it’s a little small) Anyhoo, I got through it and I think I’ll be incorporating some pushups throughout the day. So, I’ve started today off right with this doozie of a workout, and I’m pooped!

    Here are my results:
    Part 1: 11:12
    Part 2: High Knees average: 68, Pendulum average: 37

    Will definately be completing today’s exercise challenge and my 20 min of interval skipping once it’s ready and posted. Have a great day bodyroockers!

    • KIMBERLAKE93

      AMAZING results sweetie!! WOW…you are my inspiration!! :)

      • Anonymous

        and you’re mine :) thanks….lol

        • KIMBERLAKE93

          LOL….for what!????

  • http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

    I remember when I started working out again 5 months ago I couldn’t even do one regular push up, I had no strength at all in my arms and now I can do just any kind of push up with my feet on a chair with one arm and one leg etc… It’s amazing how fast you get stronger. Also my stamina is so much better…
    To all the beginners here, do not feel discouraged or impressed, you’re gona get stronger really fast trust me ;) and you’ll love the results !! it’s really easy actually: eat clean + workout 4 to 6 times a week and that’s it really !

    I did this workout this morning, that last part was a killer, I had a hard time with the pendulum, I prefer the mountain climbers :D
    thank u guys for the great workout have a great day :)

    • Anonymous

      Way to go Lamya! One arm and one leg push up?! Impressive! : ) Keep up the great work!

      • Isidora

        i really wanna do one arm push ups! on advance mode…. but i dont know how, ive been doing these workouts for a year and can do 60 push ups on regular form but i cant seem to get the strenght to do one arm push ups..

        • Lila

          Hey me too!!

        • Lila ♥

          Hey me too!!

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

      I am signing that :)

  • Anonymous

    Amandafit1 – I’m sooo glad there are other people out there who think like I do!!! Haha!! I thought the same thing. I was thinking “What the heck happened to those crazy, sweaty, SHORT workouts??!! This one is gonna take me an hour!!”

  • Anonymous

    i was really pushing hard on this one. completed part 1 in 11m13s. lost count on the intervals. and man, are those pendulums ever a killer =] !! good sweat =]

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

    Zuzana workout? CHECK!
    Part one took me 10min and 51sec
    On part two I averaged about 78 high knees and 55 pendulums
    AFter this I went on a run…2.9miles in 30min :) I really need to work on that timing for my 5k next month!

  • MariaBjørgJepsen

    Zuz, you look hot and have the coolest workout outfit, as always ;)
    I am always in bed before the workouts are uploaded, because I often get up at 5:45 AM, so I can’t wait to try this one tomorrow. Looks fun and tough!
    This morning I did your old “Five Hundred” workout and it was a GREAT SWEAT!
    I vote for you to beat your PB in that one soon, Zuz & Freddy. Please :) It looks like this:
    50 Prisoner Squats
    50 Sit-Ups
    50 Forward & Backward Lunges (FW+BW=1 rep)
    50 Push-Ups
    50 Reptiles
    50 Turkish Get-Ups
    50 Side V Crunches
    50 Split Push-Ups (GREAT triceps burn!)
    50 One Jump Forward & Two Back
    50 Reversed Plank Knee Tucks (FUN!)
    Time: 19:31
    SOOOO Sweatty!!!
    Thanks, loved ones <3

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

    First part went pretty well, thanks to my finely developed organisational skills (I could arrange the -new- large balance ball, ultimate groceries bag, walking frame and exercise mat in our medium size living room in a way that made the flow of rotating exercises easy and speedy): 12:48.

    Regarding the last 4 minutes, that I thought I’ll pass with flying colours… guys, I underestimated again. The pendulums were SOOO hard that I completely lost capability of counting them after the first round. High knees were 81, 78 and then like 74s or something. Pendulums: 46, ?, ?, ? I seriously have no idea. I was mumbling some ascending numbers while suffering through, but forgot the last number I uttered. Oh well, it’s history now ;-).

    • Mary Lou

      I feel your confusion Ildiko! Same kind of numbers here…

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

    Done and alive!!!
    Time for Part 1 was 13:56, Part 2 on max effort. I actually think that this interval combo was even worse than Jump Lunges/Mountain Climber combo!! Anyone agrees on that?

    I am still a little weak from all those activities I did during the weekend, but this workout is exactly what I needed to kick start a new week :) Another workout tomorrow morning, the Yeah! Workout is still waiting for me and this time I am not gonna miss it :D

    I really love those stability ball exercises lately, they are so great for ballance!
    I also started with one leg squats again and I noticed that my legs got a lot stronger over last few weeks, I can do them almost all the way down now! And also on my biketrip on Saturday and hike on Sunday (23 km one day and 20 km another day) I felt so strong in legs and they didn’t even hurt! I wish my upper body was the same :D Looking forward for this weeks workouts and challenges!!! I also set my own challenge for the upcoming month of May – WORKOUT EVERY SINGLE DAY, as I was doing before, back in 2010 :)))

    • http://delightfultastebuds.wordpress.com Jos

      Great time score on your first part, Nina. Now I really think I didn’t push myself hard enough LOL…

  • http://twitter.com/HeelOVW Heel

    Someone out there DOES not want me to workout today. People keep interrupting, my timer wasn’t working right, and my balance ball popped. Geeezzz I’ve never had such a hard time trying to workout in my life. I’m mad as hell.

  • http://twitter.com/HeelOVW Heel

    Someone out there DOES not want me to workout today. People keep interrupting, my timer wasn’t working right, and my balance ball popped. Geeezzz I’ve never had such a hard time trying to workout in my life. I’m mad as hell.

  • Sarihndipity83

    Well I haven’t done any of the exercises in the last week because of a prior wrist injury that has come back full force. Due to constant workouts that require downward 90-degree angle pressure like push ups… the pain from the injury has come back more painful that ever, and now I’m unable to do a single push up using my right arm. In the mean time I’m doing one to two 20min jumprope sessions each day, however, no resistance training right now.

    I’m also having a major problem with my constant hunger when eating only super foods which don’t ever fill me up and I haven’t yet figured out a solution… except to give in to my carbs. I’m trying not to fall into the hole of depression from which I feel a constant tug. I feel I’m falling behind in many aspects of BRTV and it’s really getting tough. Prayers, crossed fingers or suggestions would be appreciated. Thanks guys.

    • Samantha R

      It sounds like you’re having a pretty tough time of it at the moment. I don’t think a few carbs will harm you so long as they’re the good type and in moderation, you sound like you have so many other things to cope with at the moment being hungry all the time is just going to add to your stress. There are lots of exercises you can do which don’t involve pressure on the wrist just substitute those that would give you pain. Take care and I hope you feel much better soon. Sx

      • Sarihndipity83

        Thanks, Samantha, for the words and support :)

    • Lisa

      It’s hard not to feel guilty when missing a BR workout…but your mental health is more important, if it’s not healthy, then it’s even harder to stay physically healthy. Good job on the jump rope sessions, see you aren’t missing workouts, and jumping rope is super hard. That’s awesome that you are doing it each day. Like Samantha said, there are many exercises you can do that don’t require using your wrist, which sounds like it needs the rest. Squats, jump squats, jump lunges, one legged squats, lots of lying ab exercises. Maybe see if you can come up with a “wrist-free” body rock workout and post it for the rest of us! You’ll get through this tough time, and your wrist will be better before you know it and you’ll be back to doing your regular routine. :-)

      • Sarihndipity83

        A few great ideas! Thanks Lisa! :)

  • http://twitter.com/JudyINS Judith Huberdeau

    OMG!!! I can`t believe it!!! I almost beated Zuzana on that first part!!! I did 13.48!!! I`m getting better, I`m proud!!! :D I remember the first time that I found bodyrock about 1 year and 1/2 ago!!! I was looking for butt exercises on youtube when I saw that hot girl working out!!! Let me check 2 sec. what was the name of the workout………………………… It was Friday’s Intense Challenge – November 6th, 2009!!! It was my first workout with Zuz!!! I was sooo shy at the beggining to leave my scores and everything cause you could not compare my workout to Zuz one…! But you know what…!!? I did it, and look now… I`m almost able to beat her, but we have to try!! Okay, no it`s not easy, but it makes you feel so gooood, so proud of yourself and so pretty!! Just do it and ROCK IT (Only for 15 minutes)!!! ;)

    I have a incredible body now like yours Zuz, so Thank YOU!!! :)

    Judith xx

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

    Lol…I couldn’t figure out why this workout took me so much longer than everyone else…until I realized I did it wrong!

    Instead of 5 sets of 10 reps for the first 4 exercises, I thought it was 5 sets of 50 reps for the first 4 exercises. I got through 3 sets doing 50 reps and it took me 36 minutes…at which point I was running out of time and had to switch to do my high knees and pendulums.

    At least now I know how to do this workout right for next time!

    • http://twitter.com/HeelOVW Heel

      That’s a good way to look at it (: Kudos for the optimism.

  • Pia Maria

    When i started out I was depressed, unsatisfied with my self, nearly crying everyday because a whole bunch of things went terribly wrong in my life.
    At that time I tried to combat my bad mood with running.
    One day I had enough of jogging like a jerk every second day ( I started jogging 2 years ago back then). I was jogging in the cold and although I was wearing appropriate clothes I cought fever the next day. ( I also felt pain in my right knee everytime I jogged due to my right leg which is unfortunately about 1,5 centimeters shorter than the left one – It may sound little but due to that I really have to concentrate to walk/jogg right and not stepping with my right leg inside…)
    So I lied there in my bed in a city I did’nt want to be, with pain in my knee and fever and I looked at my life and how it changed dramatically in just 4 months. I realized that it was time to get up, it was time to do the things I wanted to do.
    I picked up my laptop and clicked on youtube and there was a vid of one workout routine which was presented on the right side and I clicked on it. That one click changed my life the WAY I wanted it to be!

    I started working out right after I combated my fever. But first I packed my stuff, leaved the university I went to and moved to my parents again (I studied philosophy only one semester and I began to study right after the matura). It was about november when this happened.

    The first workout I did was the Butt Buster Workout. I remember searching through the your site as I took a closer look to this workout. Since then I am hooked ^^
    I have self confidence, I am strong, I learned to fight for my goals. I love your site because it isn’t about doing sport just to look good, but to have the workouts make an impact on our lives too.
    Zuzanna you are a real role model to me. You have reminded me in my hardest times that I can achieve everything I want as long as I get up and try it :D
    Today I am a proud bodyrocker, I have achieved my dream = studying medicine :D and will soon move to the city where I am going to study it :D, I have a healthy trim body, I have rebuild my friendships, I left wrong friends behind me and I am ready to LIVE everyday and enjoy my life!!!
    I can’t thank you enough :)

    • Anonymous

      Beautiful story Pia, you should be very proud of yourself :)
      Congrats, Tammy

      • Pia Maria

        Thanks Tammy :)
        I’m totally excited because this sunday I’m going to move to germany were I study medicine, this going to drive my happiness levels in unknown hights :D
        I’m proud of myself because I am what I am right know and I am totally satisfied with it :) *buddha-smile* ;)

  • Pia Maria

    When i started out I was depressed, unsatisfied with my self, nearly crying everyday because a whole bunch of things went terribly wrong in my life.
    At that time I tried to combat my bad mood with running.
    One day I had enough of jogging like a jerk every second day ( I started jogging 2 years ago back then). I was jogging in the cold and although I was wearing appropriate clothes I cought fever the next day. ( I also felt pain in my right knee everytime I jogged due to my right leg which is unfortunately about 1,5 centimeters shorter than the left one – It may sound little but due to that I really have to concentrate to walk/jogg right and not stepping with my right leg inside…)
    So I lied there in my bed in a city I did’nt want to be, with pain in my knee and fever and I looked at my life and how it changed dramatically in just 4 months. I realized that it was time to get up, it was time to do the things I wanted to do.
    I picked up my laptop and clicked on youtube and there was a vid of one workout routine which was presented on the right side and I clicked on it. That one click changed my life the WAY I wanted it to be!

    I started working out right after I combated my fever. But first I packed my stuff, leaved the university I went to and moved to my parents again (I studied philosophy only one semester and I began to study right after the matura). It was about november when this happened.

    The first workout I did was the Butt Buster Workout. I remember searching through the your site as I took a closer look to this workout. Since then I am hooked ^^
    I have self confidence, I am strong, I learned to fight for my goals. I love your site because it isn’t about doing sport just to look good, but to have the workouts make an impact on our lives too.
    Zuzanna you are a real role model to me. You have reminded me in my hardest times that I can achieve everything I want as long as I get up and try it :D
    Today I am a proud bodyrocker, I have achieved my dream = studying medicine :D and will soon move to the city where I am going to study it :D, I have a healthy trim body, I have rebuild my friendships, I left wrong friends behind me and I am ready to LIVE everyday and enjoy my life!!!
    I can’t thank you enough :)

  • ♥ Verena ♥

    great sixpack, betsy! do you get it only from bodyrocking?

  • Anonymous

    Wow, the rolling knee tuck are way harder than it seems. This was the most challenging exercise along with the hanging knees. I could feel my abs!
    My score:
    Part 1: 14’40″ with 33lb sandbag
    Part 2
    High knees (I did sumo high knees to target my obliques): 54/44/44/44
    Pendulum: 38/36/36/38

    Great one!

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I agree with you and my diet while living at home. both my parents want to lose weight but when i tell them oh we should make this tonight, or that, they are always like oh i’m too tired so we keep eating the same crap everyday. they don’t cook super unhealthy, they never have but when they go grocery shopping, especially my dad, he always brings something like cake or whatever aside from fruit, and barely any veggies haha. I think you’re a step ahead me on the self discipline haha, but i’m working on it. i seem to go on cycles and i keep relapsing to the junk food when they bring home a lot, then i go back to healthy eating and so on.
    also when i tell them that we can substitute one thing for something a bit healthier they always have an excuse. For example making omelettes with just one whole egg and then all white eggs and adding some veggies to the filling, they’re like, well i’m hungry so i don’t care. it makes me pretty angry sometimes. then they call me obsessed when i try to make healthier choices. I’m really trying but unless they commit to changing their diet it’s really hard for me to change mine 100%.

    • CrazyCanuck

      Try taking your parents to a raw food restaurant. They will see how good tasting healthy food can taste.

  • Anonymous

    Glad you finished Brittany. Way to rock it! Next time, especially when I see reps like 50, I will definitely pay more attention! Have an awesome day. :)

  • Charlie D.

    I pushed so hard on part I and got 11:45!!! I’m totally excited. And part II as well – I sometimes fall into this totally dramatic thing where I stop halfway through the interval and think “I just cant go on!”, which is ridiculous. None of that today. Nice one. Now I’m off to a fartlek run.

  • http://delightfultastebuds.wordpress.com Jos

    Wow seeing others mostly got good scores for the first part makes me feel I didn’t push myself hard enough :(

    Anyway here are mine:
    Part #1: 15:47 (using 15 lbs backpack and modified knee raise with leg raise and toe touch combo lying down on the floor)

    Part #2:
    Roughly my scores are:
    High knees 80-56-53-45
    Pendulum 34-22-23-23

    Total workout time 19:47. Rolling knee tuck was tough..I kept falling off from the ball…LOL..great workout though.

  • Anonymous

    ColoRocker — I was so discouraged that my timing was just dragging (or so I thought), that I didn’t put my ALL into it towards the end… But I have my time in my little notebook and I will definitely be back to beat my score/time! Good luck to you and way to rock it!

  • Anonymous

    I am still shaking after this workout, especially from the pendulum and the high knees :)

    My time for the first part was 11:45 (I used 6kg weights and a smaller balance ball).
    Part II:
    High Knees: 75 71 60 54
    Pendulum: 30 34 34 32

    Thanks for a great and sweaty workout :)

    for the new bodyrockers out there: just jump in, do the easier variation of the exercise and increase your power with the time (at the beginning I wasn´t able to do one push up in the proper form) and eat clean. If you feel discouraged or disappointed about yourself, don´t give up, never – stand up and jump in again with a new power :)
    Give it a try! Start with Bodyrock and you are in a gorgeous and powerful mood !! :D

  • Anonymous

    Manda – I’m telling ya! My whole day just turned into sunshine when I read that I DID complete the workout!! My time shows my frustration, so I will definitely be back to beat my own time. YAY for HARD CORE!! Way to rock it and keep it up!! =]

  • http://twitter.com/HeelOVW Heel

    Okay, so I finally had the chance to complete this workout.
    My Scores:
    Part One: 12:64
    Part Two: I didn’t count (tisk, tisk) but I was pushing really hard.
    I replaced the Pendulum exercise for circle run after 2 rounds because I wear baggy clothing. Long story short, my shirt was smothering me so I had to think fast (:
    I had a lot of fun with this workout, I am sitting here in a puddle of sweat drinking my recovery drink.

    Good luck everyone!

  • Anonymous

    My favourite part is when Zuzana says: “..and you guys can do it even faster if you push harder”.
    Yeah right! :D :D Rarely I manage to beat Zu, I’m not even close to her fitness level, but that’s exactly why I enjoy working out, because there’s something to look forward to.. :)

  • Anonymous

    Oh, and the picture at the beginning of the post is AMAZING!!!! I LOVE it!! Zu you’re gorgeous, Frederick great job!! :)

  • Angharad Timms

    Great workout! I got 14 m 16! for the first part which I suppose is kinda slow but I fell off the ball a couple of times haha I’ve got to work that core..
    Didn’t count the second part but I worked it hard was drenched in sweat.
    Some advice for Newbies:
    I’m relatively new to Bodyrock too, I started in Feb so 2-3 months or so but I spent a month looking at the workouts and mentally preparing, thinking can i do this????! But one day I just did it and I’m not going to lie it was hard but it has only gotten easier (some days still hard!) but its soooo enjoyable and has become a part of my day. At the start I was doing one every other day and doing some running and swimming. Now I can manage everyday as well as my swimming and running..if I don’t have time for everything I’ve always got time to bodyrock!:) So just try it..you might not manage all the exercises but be proud of what you CAN do and the best thing is you can only IMPROVE!
    I’ve lost 9kilos since January and lost 4 inches off my waist and 2 inches off my “gut”. I’m still going but I will get those amazing abs!!
    Start Bodyrocking! I am recommending it to everyone!
    Thanks for all your hard work Zuzana and Freddy!xx

  • Anonymous

    question for the ladies!!
    does anyone know of a really supportive sports bra? because i hate bouncing lmao!!!!

    • Anonymous

      Try wearing 2, one normal bra and a good fitting sports bra over top…it keeps my girls steady while skipping …lol, other then that, I’am not sure. Good luck to ya!

      • Anonymous

        i just ordered three off zappos.com, i will let you know how they work! zappos is awesome cuz it has free shipping and free returns- plus free overnight shipping!!!! they are all from moving comfort brand

    • Anonymous

      Lululemon’s “Tata Tamer” is my favorite. I’m a (natural) 34D & it holds me in place better than anything else I’ve had. Champion also makes good sport bras. Look for ones with wide straps, back hook closure, & possibly an underwire.

      • Anonymous

        I wanted to order that offline but they dont have it on the sight right now :(. but i got a pretty good one in the mail today, here http://www.zappos.com/moving-comfort-juno-sports-bra-seaglass. really good support so far, the straps are kind of annoying tho, cutting into my neck a little- but otherwise good!!

  • MinnaK

    I’ll give this a go now. I just came home from work and it’s almost 23.00 here but I will push myself through.
    Instead of rolling knee tucks im gonna do elevated plank pushups+ knee tucks and instead of side knee raises im gonna do side crunches since i don’t have balance ball nor a dip station.
    It’s so great that my downstair-neighbors moved out so I can do crazy things like workouts in the middle of the night hahaa.

    Let’s see how it goes :)

    • MinnaK

      Oh mah looordah this was a killer!! I enjoyed the 1 part very much, it went by so quickly.. But the 2. part nearly killed me. It was pure torture!
      Completed the 1st part in 11min 35sec with the modifications and I only managed to count my first high knees (97), after that I couldn’t focus on anything else but trying to do the exercises and not fainting :D

  • http://www.facebook.com/people/Elena-Malova/1327315961 Elena Malova

    Done!!!
    I part with sandbag 7 kg – 09 min 12 sec
    But I havent dip station, I made on the floor leg up – side down – leg down count like 1 rep
    II part
    high knee 101-86-83-85
    pendulum 43-40-40-41

  • Cindy

    I did it today at the gym. Part 1 took me 12.30 sec and Part 2 11:30 secs. This is was very tough workout. I ended with 15 minutes incline treadmill walking.
    Thank you!

  • Anonymous

    Hi Susana,

    I have been there at the start of the journey and know how it feels to just not have the energy to move forward.

    I think some of the really great things about Zuzana and this site of her’s is the kindness and positive feelings they create. I like it very much as I can be very much a curmudgeon at times. On that note… if someone needs a good kick in the bum I’m here to help! :-) Even the fitness goddess above if she would ever need it! :-)

    –Chris

  • Anonymous

    Hi Kavita,

    Sure good luck!

    I got a heart monitor watch to keep me in a safe range because I used such a heavy bag (40#) before. You are wise and will do well.

    –Chris

  • Micha79

    To Beckssssssssss – Shock Absorber!! They work great! Champion also makes a great 5 way strap that sounds complicated, but it’s not! Good luck!!!!

  • http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

    Whew! It took me 14:56 to finish Part 1 with my 30lb rice-and-bean bag. By far the hardest part was the sandbag sit-up.

    My wife kindly recorded the numbers for Part 2.
    High Knees: 84, 76, 72, 73
    Pendulum: 32, 24, 26, 29

    Those pendulums were rough! My border collie got in the way on one of them; probably felt like a sheep kicking him :)

    For all the beginners out there, the critical part is the 5 minutes before you start your workout. Zuzana’s right; once you get started you can’t help but roll along! Hang in there, and channel that nervous energy into excited anticipation :)

  • Lena

    Yes, yes, please! I have noticed that too!

  • http://bodyrock.tv diana l

    today i did this workout and it was to hard, i finished so tired but it´s that i want to to
    i just look for a complete life with good health und goods habits.
    thanks zuzana un frederick you are making an incredible work

  • Patrick

    Part 1 – 12:00 (30 lbs)
    Part 2 – felt good/tiring, could not count

    This has happened to me a few times now…I am driving down the road, a song comes on
    the radio, and my first thought is “oh, this song title is a body rock routine name”.

    I got a fitness instructor at my work-gym to do today’s workout with me. They are considering
    teaching a BodyRock class. Fun!

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      I love working out to harder better faster stronger from daft punk. the beat is awesome for everything, even just skipping

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    Took this workout to my university’s gym =) I always love to show off these cool workouts ahah people really do notice tho!

    Part1: 9:33 oh yea! ( those rolling knee tuck push ups were HARD)
    Didnt do Part 2 because I have an injured foot so I’m trying to avoid the jumping/leaping exercises like high knees and pendelums =(

    Instead I just did a bunch of random stuff…dive bombers, pullups, lunge and press, pulsing squats, get ups, reptile push ups, sleeping crabs… etc…i was in a workout mood i guess!

  • lUCy

    hi guys I love today`s exercise, my score was:
    1 part: 14.20mnts
    2 part: high knees 60-65-66-67
    pendulum 40-36-30-40 counting 1jump as 1rep
    plus more abdominals! random of 500! and today I can do headstand for 20seg, only in mi hands again wall :D and bridge 20seg too, using only my body :D happy! happy!

  • Anonymous

    I think I did pretty good with this one, considering it is the first workout I have done with my *new sandbag and dip station* :-)… But I don’t have a ball so I just did push ups… I completed the first part in 14 mins and 30 seconds… not too bad for a lil beginner like me :-). But the second part was what killed me. I pushed as hard as I could, but I had to stop after the 3rd round, partly cause I couldn’t push any further, but more because I have issues with my blood pressure, and the head being below my heart in the pendulum thing is really tough for me. But in the three rounds I averaged 53 high knees and 15 pendulums. Its frusterating I can’t go as hard as I want cause I’m so out of shape. But I guess all I can do is keep at it. You guys are what keeps me goin :-) Love you!!!

  • KIMBERLAKE93

    Welcome Eve!!! :)
    First things first, get rid of the idea “skinny” and stop focusing on the weight. My advice to you is do all your measurements and keep track that way. I couldn’t care less if the scale says I weigh 300 pounds (a bit of an exaggeration, cause I would care) BUT as long as I’m a decent size/fit into my clothes and my body is healthy, THAT’s what matters to ME. I am with you on the past uncontrollable mindless eating, sedentary lifestyle and busy with school amongst other things. Technically for my height, I am 50….yes 50 pounds overweight!!! I’ve always had a muscular structure as I’ve been involved with sports my whole life and I’m aware that “muscle weighs more than fat”, however, I know I’ve gained lots of weight in the past due to the combination of birth control (Depo-Privera), lack of exercise and overeating. I understand all your concerns and frustrations and I just want to tell you that you are NOT alone!! The most important thing is we’ve found BODYROCK to keep us healthy and get back into shape. You are SO young and you don’t have anything to worry about. You are on the right track, girl!!! PS….It was NOT “coincidence” that you came across Zuzana on YouTube, it was destiny and meant to be!! :) Sooo….WELCOME! And I wish you all the best on your exciting/challenging/inspiring journey!! CHEERS!! :)

    Thanks again to my bestie Tammy for introducing BR into my life! I am extremely grateful and forever in debt to you, my dear!! xo :)

    • CrazyCanuck

      Muscles does not weight more than fat. I think what you mean is that muscles takes up less volume than fat. One pound is fat and one pound of muscle is the same. The key difference obviously is the volume.
      BMI, Body Mass Index is not for athletic people. It is generalization for average person.

      • KIMBERLAKE93

        Yes, agreed! And thanks for the correction, defs what I meant! :)

  • KIMBERLAKE93

    Again, amazing workout out Freddy and Zuzana!

    My time for PART 1= 12:22 APPROX. (I’m guesstimating with the first 3 songs on my playlist cause I didn’t properly set up my stop timer and it wasn’t working when I thought it was) :/ DORK! :)

    High Knees and Pendulum= Average 60/30. DEF so hard for me but I luvd it!

    Have a great day BODYROCKERS! And welcome to all you newbies!! CHEERS! xo :)

  • eodchick1942

    soo I had a blonde moment for this workout: When you said 5 rounds for the first part of this exercise, I didn’t skim all the way down and look at the reps for each round. I assumed 50 for each round (except for the 25 knee tucks) So for the first 3 rounds I did the full amount of reps. Just when I was about to give up I was thinking to myself, there is no way she did this in 13 minutes. So I reread the workout and saw my mistake. I finished out the workout correctly…It wasn’t a horrible mistake..I just look at it as extra credit. :)

    • Anonymous

      I did the same exact thing!!!!!! I just missed the reps under the picture. I was wondering how in the world she did it in 13 minutes!!! :)

      • Anonymous

        LOLLLLLL!!!

    • http://www.facebook.com/profile.php?id=504450020 Laura Fancy

      Sooooooo did I…. In fact I had to stop after 3 rounds cause I was exhausted!! Hahahha.. no wonder! Geeze…

      • jennjenn

        ditto for me too! hahaha

    • Anonymous

      TOTALLY started out that way too!! LOL!

    • Lydia

      so glad I was not alone on this_ did the same thing!

  • http://www.facebook.com/profile.php?id=521546329 Gusanita Xica Da Silva-lopez

    I love those pants! Hope they come in plus size :D.

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

    Yes, riding was so… liberating :D I always though riding a bike is just a lot of work, but I was amazed how great it is for mind too!

  • Anonymous

    Hi Jlo3,

    I think you need to follow Zuzana’s Diet Challenge #6.

    –Chris

  • Anonymous

    Hi Sophia,

    Try just doing the first part of a workout or reduce the number of reps. You will soon be doing the whole thing as you build stamina and strength!

    –Chris

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

    When I saw Zu’s doing walking push ups I thought What’s she doing?? I’ve never seen such an ex before.. It was so new & amazing for me. That moment I realized that I have to try it. It was very hard nevertheless I always was sporty & rather strong. I could do regular push ups but had a little endurance. Now I can do 3 unassisted pull ups that was just a mission impossible for me only 4 months ago. My body got more reliefed & hard if you touch it LOL)))) My mission now is to compare my daily workouts with a clean nutrition…. uh…))) but I believe in myself. I wish you all newbies Don’t loose self-confidence & pulsebeat!!!! It’s hard only in start point then you will get faster-stronger & more beautifull!!! The most amazing feeling is not when you loose your pounds or inches but when you redo older workouts & see better scores. Every second or rep counts as a victory!!!

    My scores for this routine are:
    Part 1 – 10 minutes 20 seconds.
    Part 2 – high knees – 72/68/64/66 & pendulums – 52/54/48/48

  • Annebel Wind

    I have the same thing Lamya…. I started about 5 months ago asswel and can do so much more than I ever emagined… I can push up with my feet on a chair… If someone told me 5 month ago that I would achieve this i would’nt believe it… But where I am… And really proud of myself.. so anyone out there, you can do this!!!
    My score for this workout was: 16 minutes and 18 seconds.. Not bad I think..

  • http://twitter.com/HeelOVW Heel

    I use a backpack loaded with heavy objects to substitute the sandbag, and a regular pull up bar for the dip station. The balance ball is hard to replace. I got mine at wal-mart (along with my pull up bar) for under 5-6 dollars. The pull up bar was around… 19-20 dollars.

    Good Luck!

  • Mary Lou

    It is not defeat! You just did it in a different order! Success!

  • AudraFit

    I just finished this workout and as I’m downing my post-workout protein drink and banana I wanted to share with everyone my first experience with Bodyrock. After going to the gym & trying all kinds of boring home workout DVD’s and I say that because of their redundancy, I remember finding Zuzana on Youtube and it was the 600 Rep workout. I thought to myself, that is what a woman should look like, heck that is what I want to look like. After watching her do the workout I wanted to be able to do all the pushups and exercises that she did. Never has anyone influenced me the way that Zuzana has about her passion for being fit. From the beginning, it took me from doing pushups on my knees and barely finishing workouts to cranking out regular pushups and getting closer to her reps and times in just a few months not to mention, losing 20LB’s of pure fat. I then cancelled my gym membership. These workouts are for the young and old, novice to athlete, no matter what your fitness level is. I started as a beginner and after a about a year and a half later to now, I can keep up with Zuzana and I still love it! It just feels so powerful doing these workouts and I know if you have just started out here on your fitness journey you will have the same amazing results. OK, so now you know how my journey began:) Here’s my results for this workout:
    Part 1: 12:48 with 22LB barbell
    Part 2: High knees: 75/73/66/68
    Pendulum: 41/38/35/32
    I just kept my notebook on the floor in front of me and was able to write reps down between intervals :)

    • Donna

      Hey Audra, I only started bodyrocking 4 months ago and I totally love this site:) My only regret is that I wish I found it sooner:) But as they say “better late than never”.

      I use to do at least 8 hours of cardio a week and never came close to the AMAZING results Zuzana and Frederick have given my body with their short and intense workouts. Looking forward to a lifetime journey of BODYROCKING:)

      I always have my exercise notebook on the floor right in front of me and record everything because I want to see all my improvements for time and reps…

      • http://delightfultastebuds.wordpress.com Jos

        I also started off with some DVD workout and after a while got bored with it since it’s so repetitive. Then I found Zuzana and started bodyrocking full time and see lots of fitness improvements (knee push ups to regular push ups, more toned arms and abs – though still nowhere near Z). I started off bodyrocking full time in September. Additionally, instead of fitness improvement, I also found I have better control over my temper and I am not as moody as before bodyrocking. In some ways it has something to do with the feeling of satisfaction/accomplishment every time I completed Z workout of the day. Thank you Zuzana and Freddy for these amazing workouts!

        • Donna

          There is something very powerful about exercising. You don’t just transform your body, you transform you MIND< BODY and SOUL. I believe your whole attitude too life changes in a good way:)

          I think we BODYROCKERS leave all the CRAP in our lives on the floor in a pool of sweat:) Like Frederick and Zuzana once said:)

          I am enjoying her intense short workouts. I am getting stronger and fitter on a weekly basis:) I still haven't mastered the pull up without the aid of a chair but I will get there because I am stubborn and don't like not being able to do something when others can…lol

          I am busy concentrating on my diet now. Making little changes everyday:) I have had a whole week with no Sugar can't believe it and the cravings have gone away. I have been using agave nectar like crazy. I have made Pete's protein balls in vanilla, strawberry and chocolate flavour this week and I am addicted to them:) I get five balls out of the recipe and only eat like 2 a day because they taste like cookie dough and take care of my sweet tooth:)

          Happy Bodyrockin Jos :)

    • ♥ Verena ♥

      Hey Audra,

      to me it was the same. I’ve bought a lot of DVDs for home workouts, but it was so boring!! My boyfriend found zuzana also on youtube and he sayed: wow, you have to look at this woman… I thought: OMG hwat a mazing, super looking lady!! I would have this great body and I began regular in jan 2010. Now, I see results, but my problem is, that Brutus told me to do it tomorrow and so on. I hate me for this, because I know that my body could look more toned :( I hope I can kill Brutus as soon as possible.

    • Ioana_mo86

      Wow, I started with the 600 Rep Workout as well. It was the hardest thing I had ever done, my whole body was sore for an entire week after that. But it also meant it worked, and I’ve been doing all the workouts since. That was in September of last year. Anyone can do this, as long as they get their minds to believe it.
      My one advice to beginners is to be patient. Results don’t appear in 2 weeks, not the real results, but in 3 months. So just think about today’s workout, instead of about the big picture for a while. One little step at a time.
      Have fun :)

  • Isidora

    Hello! yesterday i had an azmaing workout! I did one of your older routines http://www.bodyrock.tv/2009/12/01/crazy-monkey-workout/

    but added more reps and changed the first exercise so i did this: 15 min time challenge max sets of:

    1. Elevated push ups – 5
    2. Monkey squats – 8
    3. sexy monkey dance – 8

    in 15 min i did 21 rounds!!

    my butt and thighs are sooo sore today!

  • Anonymous

    Hi there,
    after 5 days I manage to get some internet connection,so of course first thing I did was to check here…this workout looks great, but I don’t have my equipment here so I will continue with some old non equipment workouts…still I wanted to say hi…
    I am in a hotel, working whole day and I have this hotel food, no fridge in my room,so that is a problem, I eat only 3 times a day..but on monday I am going back home

    no sugar challenge is easy,to easy for me..I don’t normally eat sweet, no chocolate,no cakes, no sodas..I just never did like them (on the contrary I am sucker for carbs..and I can tell you that I was really good, even the hotel restaurant is fill with all of jummy food…I have been making good choices)

    so,kisses to you all

  • MariaBjørgJepsen

    Did it this morning. I am sitting my parents’ house while they are on vacation, which means I don’t have my sandbag with me :(
    1. Round: 07:51 (no weight)
    I did Side Leg Raises and Butt Lifts on the floor, since I STILL don’t have a dip station :)
    2. Round:
    High Knees: 87-84-85-87
    Pendulum: 60-61-61-61 (Love ‘Em!)

  • Anonymous

    Part 1: 14:52…so slow!
    I used 20# for slide & 10# for sit up. I did pike roll ups/push ups on the ball accidentally….that’s way harder than just rolling out! I am still waiting for my dip station, so I did diagonal leg raises on a mat.

    Part 2: I didn’t count reps.

    Followed with 8 min interval skipping. I just started following workouts with skipping rather than running… by next week I plan to work up to 15 minutes post-workout.

    A friend of mine told me about Bodyrock last February. When I saw Zuzana & Freddy’s videos, I was inspired by Zuzana’s level of fitness from these short, intense workouts. Once I did them for a week, I was hooked. I can’t say I’ve had remarkable results in terms of weight loss, but I attribute that to my diet. I have GAINED 5# rather than lose the 5 I wanted to….however, I am much stronger than I was a few months ago. I am not larger, so I know that I have gained muscle. I’m more concerned with my composition rather than the number on my scale at this point.

    I used to spend an hour at the gym 3-4 days/week doing strength training, & ran ~ 3 miles 2-3 times a week. I was so incredibly bored with that routine! Since February, I have mainly been doing Zuzana’s workouts or a similar one from a Nike app. I run occasionally, but anytime I’ve gone to the gym to do a more conventional strength training routine, I can’t stand it! It’s so much more fun to do a Bodyrock routine, & I feel like Bodyrock workouts are so much more effective.

    Any new people should just start…do what’s posted for the day or look through the old workouts for one that you are more comfortable with. You’ll be surprised at how quickly your strength increases. :)

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I finally got to do this one. I’m still sore from the my buns hurt workout hahah (well i guess that was the point given the title), and another one of the workouts i did later. But this time when i started working out the pain went away, compared to last time. we’ll see what happens tomorrow
    i finished the first part in 11:18
    I did knee tucks and push ups without a balance ball because i don’t have one, but I did 5 regular push ups!! that’s awesome considering i couldn’t even do one when i started two months ago.

    the second part i kind of lost count, but i know the first round i did 88 high knees and about 45 pendulums haha, then i was too focused on what i was doing to remember.

    My message to newbies (newer than me) is don’t give up or be intimidated by the workouts. I started about a month and a half ago with the challenge that we had to do 60 capoeira moves (i forgot what it was called, they’re similar to a breakdancing move), and wow, i thought i would die. It took most people about 10 minutes and they all commented that they went on to do another workout. It took me half an hour, and let me tell you i barely had the strength to go up the stairs afterwards, let alone do another workout haha. But i’m glad I didn’t give up half way through like my body was pleading me to. Instead I decided to finish the 60 reps no matter how long it took. i’ve been hooked ever since. Now even though i’m not even close to my goals i can see the differences, small, but still there. Like today i did 5 regular push ups! yay! and my legs are more toned, etc, etc.

    Message in a nutshell: Maybe you’ll feel that you can’t do it during the first workout, but don’t give up. Ignore that voice saying that you can’t and prove it that you can. After that first “workout of hell” things become much easier a lot faster than you think. You just have to keep at it.

  • Sara

    Let’s ab some fun! :)
    Part 1: 13:39. I had to run between two rooms in my apartment for the sets, so I probably added a few seconds that way; I don’t have any equipment, so for the rolling knee tuck push ups, I put a small towel on my bathroom floor, by the tub, put my feet on the towel, got into plank and pulled my feet up, keeping my legs straight, until I was in a pike position. Then I slid my feet back, stepped up so my toes were on the rim of the tub, did a push up, stepped back down onto the towel, and repeated. Then I had to run back into the living room to do the leg raises from the arms of my armchair. I used a gallon water jug as a sandbag, so not that heavy (about 10lb) but that’s ok.
    Part 2: averaged about 60 high knees and 36 pendulums per interval.
    Great workout!

  • Lila ♥

    Where is Zuzanita and Freddy and new workouts? I haven’t seen anything new since 2 days ago…

    • Anonymous

      Hi Lila,

      If you look at the workout schedule at the top on the right you will find two challenges. Or you could do a couple of the older abs workout Zuzana has done and see if you can beat your personal best.

      –Chris
      PS I don’t know if Zuzana will want to workout on her Birthday.

      • Donna

        Her birthday workout was BRUTAL…

        • Anonymous

          But Zuzana was born on the 29th of April and that workout has yet to appear at youtube or here…

          • Donna

            Lol Chris..CORRECT

            You got me:) what I meant is that it was the 29th here when I did the abs now workout. So it was Zuzana’s birthday but not a birthday workout for Bodyrockers and all it’s wonderful followers:)

          • Anonymous

            Hi Donna,

            You’re probably right about it being brutal anyway even if it hasn’t been taped yet. As I write it’s 11:16 AM Prague time…2:16 AM PDT my time and I think well past bed time here. I was working on the wireless router configuration is my excuse for being up so late…

            –Chris

  • Anonymous

    Just finished this and absolutely loved it. And I can’t believe it, but for the first time ever I beat Z’s time (of course not a fair comparison as Zuzana’s form is perfect throughout and although I feel as if I did not sacrifice form for time I know that it does not compare.) Anyway, my time: 12.05 and for the intervals I managed around 65-70 high knees and around 36 pendulums (no where near Z’s averages).

    I found BodyRock in my search for answers and guidance on doing pull-ups. I was fit and working out and eating clean devotedly, but I still couldn’t manage a proper pull-up unassisted. When I saw Z I was stunned, and at first intimidated. I think it took me about a month before I decided to try one of the workouts. But when I did I was hooked. Shortly after I gave up going to the gym entirely. Since I became a “full-time” BodyRocker on November 9th 2010 the first site I go to every morning is BodyRock. And those days when I have had to miss a workout (mostly due to a cold or something of the sort) I make sure to write down what I have missed and make up the workout later. (Like I had to do with this one since I was not feeling well the beginning of the week.) This site, Zuzana and Freddy and the community are amazing and it just makes want to push even harder every time. My outlook on fitness has changed forever. Thank you Zuzana and Freddy, you have given an amazing gift for which I am humbly grateful. Oh and as for the pull-ups, not quite able to do a full one yet, but I’m getting there, I can feel it, I’m getting close.

  • Ziba

    i just did this workout… im kind of behind schedule :( ..and been a while since i last did a workout… it was very hard for me to do the knee tucks with the ball… it was hard to stabilize my body on the ball… any advice on how to do that? so i ended up doing just 25 pushups… shouldve done 50 … >.<

    here's my score.. 9 minutes and 51 seconds…
    as for the intervals… i did around 75 high knees in each interval…and an average of 35 pendulums…

    and then i did a 10 minute freestyle skipping..

  • Annie_B

    I remember exactly how I found this wonderful community :) Last year around the end of March, I was looking for new workout routines on youtube. I had stop working out for 6 months because I was bored with same old cds I had. I typed in abs workout and the first one that popped was “300 reps Nightmare workout” I was so stunned by the way you look Zuzana:) and how strong you are for being able to do pull ups!! I have to admit that I felt intimidiated to try the workouts. They seem so hard. A month later, I finally pushed that feeling aside and gave it a short. I am so glad I did!! I’ve never stopped since then.

    To all the beginners, please give it a try and do your best :) Even if today you can’t even do a single push up/pull up, one leg squat ( I couldn’t even do one when I started a year ago.) but overtime, you will get it. All it takes is decipline,dedication and consistency. Do not give up. Do not doubt in your limit.Push hard, dig deep and you will love the result :)

    • Annie_B

      And I did this workout this morning. WOW…I can not believe that I could sweat sooo much in less then 15 mins! My face was so red!! My time for the first part is 13:30 mins. I used 30 LBS. bag. Absolutely love Rolling Knee tuck & push up :) I could feel the burn. When I finsihed the first part, I was like shhht!! still got the second part!! My legs felt so heavy on those pendulum. Average scores are 82-60 on High knees and 42-30 on Pendulum.
      Thank you for an AMAZING workout guys :)

  • Anonymous

    Some have to be moderated – but we are adding more and more people to the white list :)

    • JoannaKonieczna

      i see :) Thank you for the explanation :)

  • Anonymous

    The first step has to be shifting your mindset from negative to a more positive, hopeful view.

  • http://www.facebook.com/people/Tania-Figueroa-Martínez/537925174 Tania Figueroa Martínez

    I just want to say that I’m addicted (in a good way) to BodyRock.tv. My body is changing, my life is changing and my lifestyle is changing. I love it, and the vibra (energy) here is soooo good!!! Very body is so nice and willing to help everyone!!! Blessings to everybody!!! :)

  • Anonymous

    Hi – I’m 183cm and it works just fine for me :)

    • Donna

      Your exact height as me:)

  • Anonymous

    Baby steps….don’t make it a marathon, try a steady walk instead. One foot infront of the other, one step at a time. You’ll figure it out. And if you need any support, come here. There’s always somebody willing to listen, offer advice and support.

    Best of luck on your jouney.

  • Anonymous

    You’re absolutely right you will never reach any goal you choose to avoid.

    Actually, negatives can be very beneficial. Just like we use the pull of gravity when we do negatives in an aided bicep curl or a pull up with a chair we can make our negatives work for us. I guess I’m say make your lemons be lemonade.

    You’re never going to reach the goal so why not just try the workout and not set a goal other than seeing what that will bring. One workout isn’t going to change you so just do it.

    –Chris

  • Mia

    Hi everyone,

    just finished, was great, but the last 4 min IT was a killer!!
    Those knee raises after the elevated plank knee tuck also felt pretty tough!

    Did first part in 14’04” with 7.5Kg.
    don’t have ball so I did in elevated plank two knee tucks+plush up as 1 rep.

    take care :)

  • Sheldond

    Hi i tried the entire workout routine today and it was awesome, it took me more time about 25 min but i completed with all 50 reps for each set but with a little rest as it was my first routine.

    The only question i have here i don’t have a sandbag so i used a regular weight bar of 20 lbs instead of the sand bag. Is it fine to use a bar instead of a sandbag

    • AudraFit

      Of course! That’s what I use :)

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

    i had to modify this workout coz i don’t have the gadgets like a dip station or a fitness ball… so instead of rolling knee tuck & push-up i was doing 10 elevated push-ups per round and instead of diagonal knee raises 20 regular leg raises from the floor. i completed 5 rounds in 19:28 and can declare that i have added one more exercise to the “Favourite Painful Exercises”-list – elevated push-ups! challenging for me, but i really feel their intensity. just like burpees! :)

    High Knees – around 88-86 per 25 sec
    Pendulum – 16,22,24,27 :)

  • tee

    hey!
    just finished this workout. some exercises got easier as I went along, some got harder! the first two or three sets of duck unders went well then somehow I forgot how to do them the last two sets I was ducking one way stepping other in some uncontrollable manner! ha ha The ball roll ins sort of got easier as I went along I got the hang of them, the hardest part is getting off without falling!
    I did 60 get up challenge as a warm up in 7 min 1 sec
    timed challeng 13 min 45 sec
    ducks- 2 10 lb weights
    situps – 1 10 lb weight
    balls – used a big ball (I have a smaller one, I wonder if I should have used that one as I’m short?)
    leg raises done off chin up bar
    high knees 73, 59, 62, 56
    pendulums 40, 31, 35, 30

    that was excellent! enjoyed this one! thanks!

  • Anonymous

    Lately it’s been 95% nike (they just opened a Nike store here) with some mix of lululemon.

  • Natalie Anna

    what can you do if you dont have an exercise ball??

    • Natalie Anna

      Ok, so instead of using the ball, I did two knee tucks, then a push up, which I think was way faster than doing the exercise on the ball because I finished in 8 minutes and 50 seconds…? I don’t get how I can finish wayyy faster than you can Zuzanna lol I think I’m doin something wrong.

  • http://aphrodiitee.deviantart.com/ Isidora

    I did this workout 2 hours ago, did it without sandbag so i did all 50 reps in 1 round, and on the push ups i did elevated push ups + 1 knee tuck x 30… Doing those push ups after the sit ups really targeted my abs, they hurted so badly!!! i loved it tho hehehe

    it took me: 10:17 min

    second part i did 12 rounds 25/5
    pendulum: 40-43 min and max
    high knees: 64-77 min and max

    :)

  • Anonymous

    Part 1 – 17:17 with 20 lb. sandbag
    Part 2 -  Couldn’t keep track…could barely keep my breath!

    Amazing workout you two!

    Thank you to all of the experienced BodyRockers that have given their words of inspiration.  I have only been following for about 2.5 weeks now and I already see a tremendous improvement in my body and my stamina. 

  • Cindy

    I revisited this one today. It was a total burnout because I tried to push to my maximum effort.. 550 Rep workou is for tomorrow.

  • Vivi

    I did it today.
    5 sets : 9.33 min

    And I made on average 80 reps high knees & 60 reps pendulum.

    • Vivi

      I forgot to justify that i used 10kg for this Wo

  • http://www.carolynbellpilates.com Carolyn Pilates

    After making do for months with a makeshift sandbag, I broke down and ordered an Ultimate Sandbag. As others have commented, it is a whole different experience. The handle grips, with their variety of placements around the bag, really are worthwhile.

    This was my first workout with the bag. Love it…and loved the workout!

  • Janessa Reimer

    I did this one today, cause the last time i did this workout, i read the instructions wrong.
    The 5 sets took me : 8:57 min
    my average high knees were 65 reps and pendulums 50 reps

  • AmberRose31

    Part 1: 15:15
                Slide Under–12lb back pack
                Sandbag sit up–10lb barbell
                Rolling Knee w/o push-up
                Diagonal Knee Raises
    Part 2: Fast Punches  avg 60
                Pendulum avg 30

  • http://www.eroticstore.ro rox

    did this today, together with my partner
    Part 1 in 19’58″ . with bag about 8kg and instead Rolling Knee Tuck & Push Up I did just 2 Knee Tuck and  Push Up 10 reps each round (’cause I haven’t ball).Part 2: I did about 55 high knees and 20 pendulumI feel well, I go to work and live an excellent day today :)

  • http://www.eroticstore.ro rox

    good time, good job :)

  • http://www.eroticstore.ro rox

    good time, good job :)

  • http://www.eroticstore.ro rox

    you have great time
    and so many reps in the second time. when do you breath?:)  I suppose you have really strong muscles, haven’t you?:)
    well done!!

  • Jessica R.

    I did part 1 in 12.14.
    I used a 29 lb bag for the squats and 20 lbs for the sit ups. At first I thought it was 50 reps per round then i realized it was in increments of 10, and 5 for the knee tucks… so i think that shaved off a little time since I did 50 squats straight out and 20 situps, I just did the correct circuits for what was left.

    Part 2 not so good. I average 54 for the high knees and 28 for the pendulum. Eek! :P

  • Anonymous

    I did part one in 13:21. Though i did the workout wrong..i did all the reps for each exercise at once. Then i saw there were 5 rounds and got so confused, i couldn’t understand how Zuzana did that in 13 minutes, haha. But oh well. Was my first time doing pendulums too…oh it was horrible, have to work on that.

  • Anonymous

    Choose this for todays workout – beating my personal best. ;) 

    Part 1 – 11:13min (old: 12:34) 
    Part 2 -
      High Knees – 77,74,72,75 (old:69,64,70,74) 
      Pendulum – 60,68,67,68 (old:54,47,60,57)

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

    I really like your photo with blue stuff…it’s so nice .. :)

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

    I really like your photo with blue stuff…it’s so nice .. :)

  • Brittany Verner

    Wow I feel amazing. I really pushed myself to the max today! I love this workout! My time was 11 min, 39 seconds. Part 2 was what really got me though. Those pendulums are B-R-U-T-A-L.  I hope this site stays around forever because the whole bodyrock team has inspired me for over a year now and will continue to inspire me well into old age! :)

  • Miss Rebecca

    I am such an idiot.  I read the top part of the post which lists the TOTAL reps, and I thought that that was the circuit.  So, I completed 50 reps of the slide-unders, 50 sandbag sit-ups, 25 rolling knee tuck push-ups and 50 oblique knee raises, thinking that was once through the circuit and that I had to complete four more rounds of that.  I looked at my time and I thought, “She did this is 13 minutes??  That’s impossible!!  It took me longer than that just to finish one round!!”  So, I completed another round this way (by now I’m 30 minutes into this workout, with another three rounds to go) and I decided that enough was enough; I have to go to work and at this pace, the workout is going to take me another 45 minutes!  So I finished off with the four rounds of interval training and then I came back and saw my mistake.  Oh well, at least I got a hell of a workout!!  Note to self:  next time, read ALL the directions before starting the workout!!  :-))

  • Miss Rebecca

    I just did the exact same thing!!  I thought that what was posted at the top was the circuit and that I had to complete 5 rounds of that; but then I realized (after two rounds) that those were the TOTAL reps!!  If you did five rounds of that in 31 minutes, I think that is an amazing time, because that’s almost how long it took me just to get through two rounds!  

  • Miss Rebecca

    I did the same thing!!  After one round (which took me about 15 minutes…)  I thought, “She did 5 rounds in 13 minutes??  That’s impossible!!”  I did one more round before I threw in the towel because I had to go to work and I didn’t have another 45 minutes to complete the workout…then I scrolled down the post and realized my mistake..  d’oh!!   :-)  But I said the same thing you said…oh well, at least I got a great workout!!