Abs Now! Workout

Apr 28 2011

Abs Now! Workout

Posted by Frederick | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Sorry about the delay with this post – the lens on our still camera fell out of the bag and smashed into pieces right before our eyes! This was the second lens to bite the dust in this way since we started the site. We had to wait to replace the lens so that we could shoot the images for this post and then actually update. I hope that the buckets of sweat will make up for it :)
This workout is obscenely brutal, but it delivers the fat burning, metabolism boosting goods and it will target your abs and core like a sniper A quick note to all of you beginners out there – don’t ever let yourself be intimidated by an exercise or workout. If you are just starting out then it’s important to understand that your workouts just have to feel intense for you and your fitness level. If for instance I am doing 50 reps of an exercise, but as a beginner you can only do 25 – then thats ok and you should be proud of your effort. Keep track of your score and the next time we do this exercise together try for 30 reps. If you are constantly pushing to beat your personal best the benefits will be there for you and you will avoid hitting a plateau in your results. The key is not to cheat it – take it to the wall each time and you can’t lose.

Enjoy today’s workout and give it your all :)

Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 8

Lunge Back & Press Up50 reps
Super Girl Plank50 reps
Sumo Squat50 reps
Reptile Plank50 reps
Jump Lunge50 reps
Santana Plank50 reps
Jump Forward and 2 jumps back50 reps
Mini Squats50 reps

Get your gear for this workout here:

INSTRUCTIONS:

Today’s workout is a time challenge which means that your goal is to complete this routine as fast as possible. There are 8 exercises and you will do 50 reps for each one of them. Make sure that you are doing each exercise right and not sacrifising your form. I completed this workout in 19 minutes and 45 seconds. Freddy did it in 22 minutes and 2 seconds.

1. Lunge Back & Press Up – 50 reps

(each time you lunge back counts as 1 rep)

Grab the handles of your Sandbag the way you see it on the pictures and lunge back while pressing the Sandbag above your head. Make sure to keep your back straight and chest up – don’t lean forward or sideways. Alternate legs for each rep.

2. Super Girl Plank – 50 reps

(each time you lift your leg and arm up counts as 1 rep)

Start in a plank position with your hands below your shoulders and your body in one straight line. Lift your left arm and your right leg like I did on the picture above. This is one rep. Alternate sides for each rep.

3. Sumo Squats – 50 reps

Grab the Sandbag by the handles and bring it up on to your upper back. Your feet should be wide appart with your knees and toes pointing slightly outwards. Push your hips back when you squat down and keep your back straight. Think about keeping your abs tight as well.

4. Reptile Plank – 50 reps

Each time you bring your knee towards your elbow counts as 1 rep.

Start in a plank position and then bring your left knee towards your left elbow bending slightly in your waist just like you can see it on the picture above. Alternate legs for each rep.

5. Jump Lunges – 50 reps

Each jump counts as 1 rep.

Start in a lunge position and switch legs as you jump up. Remember to keep your abs tight, chest up and back straight. Don’t lean forward or sideways.

6. Santana Plank – 50 reps

Each time you rotate your body and lift your arm up counts as 1 rep.

Start again in a plank position and then rotate your body into a side plank and lift your arm up. Make sure not to drop your hips. Return into the starting position and alternate sides.

7. One Jump Forward Two Jumps Back – 50 reps

The starting position is with your knees slightly bend and your feet about shoulder width appart. From this position make a long jump forward and then 2 smaller jumps back. This counts as 1 rep and you have to complete 50 reps.

8. Mini Squats Burn Out – 50 reps

Bring your Sandbag up on to your upper back and get into a half squat position with your feet hip width appart. Your knees and toes should be pointing slightly outwards. Keep this position and do only short pulses up and down with your butt – 50 mini squats.

Around The Web

Summer Abs Workout Cut The Cheese Workout

http://www.facebook.com/profile.php?id=644981165 Heather Schultz

This is on the menu for tonight!
- Kirry
  
  Breakfast for me in the morning! ^^
- Dheana
  
  I’ll have mine for lunch! :)
Anonymous

Jump lunges are evil :) I did this before school. I can’t believe it…I actually beat your time! I don’t think that’s ever happened before! I finished in 18:57. There was a thunderstorm in my area, and I was inside bodyrockin’!

Oh, and the coolest thing happened to me today; there’s a new guy at work, and he pointed to a picture of my husband and myself above my desk and asked “who is that?”….I almost cried, I was about 60 pounds heavier in the picture, and very out of shape. I feel like a new person after my weight loss…I just didn’t know that other people saw it, too!
- julie
  
  you inspire me, leannahope! congratulations!
- Zoe Quixote
  
  congratulations! :)
- Anonymous
  
  Awesome! Congrats on your progress!!
- Dheana
  
  How wonderful for you! Congratulations Leanna – you should be SOOO proud of yourself. And nice work on your time today too! Jump Lunges are the bane of my existence too. Gotta make friends with ‘em one day I guess!
  
  Keep up the good work sista! :)
- http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier
  
  congratulation, leanna… I know the feelings, I’m still having those kind comments because of bodyrock. :) Keep bodyrocking…
  
  jump lunges? You’re not alone. They’re my enemy too but like Dheana said, one day, they’ll gonna be my friends. :P :D
- http://twitter.com/IronFistGirl Tara Fox
  
  Thats amazing progress Leanna. Congratulations !!!! you must be so happy. Very inspiring :) Keep it up.
- Donna
  
  Yeah jump lunges are BRUTAL…I don’t like them but at least I can do them now:) Congrats on your weight loss Leanna:)
- Patrick
  
  You should add a second picture of you and husband to your desk. :) Congrats!
- http://www.makavelina.webnode.cz Nina_CZ
  
  Great score Leanna!
  And the picture story too :D :D
- http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева
  
  Congrats on your success!!! it’s so pleasant when people see the results of your hard work.)))
- Pia Maria
  
  That sounds amazing leannahope!
  Keep on the great work!!
  GreetZ
- Ronica
  
  Congrats! I’m so happy for you! Something similar to your story happened to my oldest and most beloved friend after she lost a lot of weight, so I think I can really understand how that made you feel. As a matter of fact, she lost all that weight while I was living half-way across the country for nearly a year and if she hadn’t warned me that she looked different before she came to visit, I’m sure I would have fainted dead away!
- Anonymous
  
  Thanks for all of the encouragement, everyone! I love the bodyrock community. :)
Anonymous

wow Jos was right on w the exercise names, that was so nice of her to post them in the 1000 jumps challenge. I was about to do this workout with their help before this post was up, but i decided my body could use a rest. I did the 1000 jumps in 9:47 , and am going to do some yoga now:)
- Dheana
  
  Great time on the skipping Beckssss – and check out your ABS! Wow sista’ I’m impressed – and inspired! Nice work!! :)
  - Anonymous
    
    thanks:) after school is over im going to send zuz and fred pics for bodyrock post ! love bodyrock
- Anonymous
  
  sweet abs, Becksssss =] !!
  - Anonymous
    
    haha thank you!!!
- http://delightfultastebuds.wordpress.com Jos
  
  Thanks and great time you got there. Plus nice abs! :D
Anonymous

Luv, luv, luv the descriptive pics for this workout! Amazing job Freddy! I posted my thoughts and time for this workout in yesterday’s post…..wasn’t sure if this was going to get up and running for today.
So again, my time for this workout 18:02. Thanks guys :) xoxo
- KIMBERLAKE93
  
  Once again, beating the PRO…..you AMAZE me!! Atta Girl!! :)
- http://www.makavelina.webnode.cz Nina_CZ
  
  GREAT score Tammy, I am also looking forward to try to beat Zuzi :D but I already know that Jump Lunges will slow me down like nothing else :D
http://www.runforthebikini.com Katie~ Run for the Bikini!

Ohhh that super girl plank kills me!!! I’ll have to wait till after my first half marathon on Sunday to try this one :)
Cindy

I just did the 300 Hundred Reps workout. I am so happy because I did it in 23 minutes. I did did it faster than last time. I will do the Ab Now workout tomorrow. Thanks you.
http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

I’ve been waiting for this. I saw the video in youtube since last night. This gonna be my training tomorrow. I’m getting excited now to do that and beat Zuzie and Freddy’s score… :P
Donna

oh my heavenly FATHER. This was BRUTAL but I pushed hard and got through it. I completed this in 14:52. The jump lunges slowed me down and during the 50 reps of mini squats I wanted to stop so badly at 25 reps and have a rest and get my breath back but I kept on going till 50 reps and let out the most loudest ROAR when I came up from the last one.

Hubby was busy banging today’s lunch outside and I nearly made him hammer his finger. He was hammering baby octopus for lunch to CELEBRATE your birthday today Zuzana. No cake for me after this KILLER workout:)
Dheana

Hey, here’s an idea: for those intimidated by the high reps – what do you think of doing 5 sets of 10 reps? Essentially, its the same amount of work – Monday’s workout was structured this way and flew by. What do you guys think?
- http://www.facebook.com/Sofia.B.LopezBilbao Sofia
  
  totally agree, I think i might set this one up the same way, that way i can actually finish all the reps with good form hehe
- Anonymous
  
  I usually do it in two lots of 25 reps – I’m not exactly a beginner (intermediate?) but I find it easier to keep good form if I split it in half and do it twice instead of once.
- Anonymous
  
  I usually do it in two lots of 25 reps – I’m not exactly a beginner (intermediate?) but I find it easier to keep good form if I split it in half and do it twice instead of once.
- Dheana
  
  In hindsight, it may have been a little TOO easy at 10 reps per set and 5 sets, but it still took me 21 minutes and cost a bucket of sweat to finish! Next time I think I’ll try what Miss_dot suggested: 2 sets of 25. I just know my knees and 50 jump lunges in a row just ain’t happenin! :) Still, super fun workout!
http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

21:20 used 12 lbs. Dripping sweat. Another great workout. Thank you Zuzana and Freddy. Sorry to hear about your camera. Glad you got it fixed!
Armriley

A nice hint for plank exercises to really activate every core muscle is to try to hold a kegel while doing plank exercises. It targets your lower abs like nothing else.
- http://www.makavelina.webnode.cz Nina_CZ
  
  Wow, never though of that, but you are right!!! :) Gonna use this trick! :)
http://www.facebook.com/profile.php?id=531080396 Karen Manchur

20:12 with a 15lb kettlebell. Ouch. I found the trickiest to do all 50 reps were Super Girl Planks, Jump Lunges (hit burnout by now), and Jump fwd/2 back. I LOVED this workout – I think I prefer the time challenges more than the intervals – you burn like hell in each exercise but you know the pain (the great pain) will end when each exercise ends, just to be hit again for the next one. But it’s a great psychological win when you finish each exercise :)
Patrick

Completely agree! Reinforces that I should get form correct instead of pushing for a fast time.
Isabelle G.

A little too late for me right now (22:09). I’m getting nervous for tomorrow morning…; killer workout, yes, I’m sure!!
O.k., it’s my boyfriend’s birthday, and I enjoyed a little something with way too much sugar for my diet challenge, but…. hey, I had a good reason, don’t you think?
Now, for those abs: I absolutely have to keep my diet very very “strict”, if I want to be proud in my red bikini, this summer. And summer is… almost here.
So, bye bye for now! “See” you tomorrow!
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

This was tough and a lotta fun . I completed this workout in 12:27 with a 17.5 lb sandbag and followed it with the 1000 Jump rope jack exercise challenge .
Micha79

Did Abs now today, but will be doing this tomorrow :) jump lunges are super hard, it’s a matter of getting better form for me… but I’m getting there! Me and my mini rocker! My 9 yr old rocker keeps counting and pushing us both – never give up! keep going! you can do it! Keep it up rockers!
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Woohoo! I managed this in: 19:40. Not that bad, but I’m out of practice! :) Abs for summer, ABS FOR SUMMER! Now for cool down and a well deserved shower! :)
http://twitter.com/cschuurr Chelsea Schuur

15min and 40sec =D I went beast mode on this one! Jump lunges are actually getting easier to me! Surprise surprise! Those were always my worst/most dreaded exercise. Actually they still are hahah just because my legs feel like they’re going to collapse on me! I did 25 quick rest and 25 more and felt fine today though!

I also added a little something to the santana plank. I’d reach up curl my arm under my stomach than reach back up prior to going back into a plank. I really felt it engaging my abs that way and SAW them engaging as well (gotta love that!).
- KIMBERLAKE93
  
  WOW!! That time seems impossible!! GOOD FOR YOU!!!!! :)
- Donna
  
  Great time Chelsea I was in beast mode also today:) I use to feel the same about those jump lunges:) I could do all 50 reps today without a break which was a surprise to me:)
KIMBERLAKE93

WOW!!! I truly think this was the hardest for me, to date. I don’t know if it made it worse that yesterday was my day off so this was my first workout since Tuesday or because I didn’t digest my dinner long enough. Normally I work out HOURS before I eat but with timing from work, I just ate first and still rested for an hour and half (wasn’t long enough but I was on a time frame and atleast I got ‘er done)
I took many breaks to just BREATHE and grab some water…….My time was 21:52.
- CrazyCanuck
  
  You could try some breathing exercises before your workout. It will help with digestion and also should eventually increase energy levels. Athletes who did breathing exercises improved in performance. http://www.amsa.org/healingthehealer/breathing.cfm
  - KIMBERLAKE93
    
    Awwwww! Thanks so much “CrazyCanuck”!! I will def try the breathing exercises next time I’m faced with that. However, I’m usually pretty good at eating only AFTER working out.
    The information on antioxidants is great too! I’m a fruit lover!!! :)
    THANKS CC! :)
http://www.makavelina.webnode.cz Nina_CZ

This will break me, I can already tell :D I did Yeah Workout 2 days ago and my butt is still sore from those 150 jumplunges and killer amount of mountain climbers, I felt the pain while just watching the video :D I am very curious about how will I do :)))
- Donna
  
  The yeah workout brings back painful memories. I had to take two days of because of that workout:( I always stretch after my workouts for about 20 min but if there are jump lunges or mountain climbers involved then I stretch my legs longer and I find I am still sore the next day but can do another workout:) Good luck NIna!!!
  - http://www.makavelina.webnode.cz Nina_CZ
    
    yeah that may be the problem, seems like I did not stretch enough :D it is better than yesterday, but still… :D
Isi

Hello all,I felt a little sick the last days,so I hope maybe today I can start with a exercise challenge,that is not so brutal….but I am looking forward to do those workouts again too!!! I hate being sick,cause those days off sabotage my progress in training!!!! Grrrrrrrrrrrrrr :-(
Anonymous

Zuzanaaa happy birthday!!!!! I wish you all the best! :)* And thank you for everything! You guys are the best! Love ya* :)

Have a nice day! :)
Rachel Cross

Freddy & Zuzana,

I’m so glad to be a part of this community and the POSITIVE flow of energy.

I found myself seeking refuge here a few days ago when the trainer at my gym said I looked “heavier” in regard to my being gone from the gym over Easter vacation. I was hurt and upset. Not only is it not true (I’m exactly the same weight!), but absolutely none of his business! I pay for use of the gym, not for personal critiques. What kind of moral support is that? Instead of being supportive or helpful, he points out weaknesses or shortcomings. It hurt my feelings (I’ve always battled with my weight and it took me right back to when I was a kid and called “fat” by friends or family members). I gave him a look that fried him on the spot and he spent the rest of the evening trying to pull his foot out of his mouth, but the damage was done.

But in my upset, I thought of Freddy and you, and all the things you had to deal with in your past and how fantastic you are now. I realized that we all have our weak points and painful memories, but despite it all, you’ve just got to push away the bullshit and keep your head in the game.

So, screw that jerk. I’m a BodyRocker now, and that’s all there is to it.

♥
- Donna
  
  That will teach him to keep his negative comments to himself:) “People treat you how you allow them to”. I am sure glad you look FRIED him on the spot:)
- Anonymous
  
  you def don’t need that bullsh*t in your life, Rachel. if i were you, i would fire that trainer or just never go back. bodyrock is simple and free and you get results =] ! plus i have never met anybody more motivating or inspiring than Zuzana. she is my only personal trainer. she is always full of positive words that are full of wisdom and will push you forward. if your trainer can only point out your shortcomings, then that is discouraging and in my opinion useless. we have an awesome community here on bodyrock =] !! i support you and your training and whatever else you are trying to accomplish. that guy is a loser. you are awesome!!
  - Rachel Cross
    
    Thanks so much. You guys are the best :)
    
    ♥
- Anonymous
  
  What a jerk! I’m glad you found an alternative to that guy!
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

16 minutes 49 seconds with 5 l water bottle. I was so happy when I finished it… monster workout…Santana push up was the only ex I did without a break.
- http://www.makavelina.webnode.cz Nina_CZ
  
  Wooooooow amazing score girl!!!
MinnaK

Yaaayyy i’m so excited! Today’s gonna be the most brutal workout-day since ever! Couldn’t almost sleep at night cause i wanted it to be morning already so i could start mooovinggg! :D
I got a free ticket to a les mills lesson so i’m heading there first (bodycombat) which was my favourite back when i still went to the gym. it should be fun after a long break but it still doesn’t beat these workouts! :)
after that i’m coming home and gonna do this one! I saw this vid yesterday and thought hey this looks fun.. but after i read everyones comments i’m taking a more respectful attitude towards it :D can’t wait to be wiped out!
Happy bday Zuzu! x
Anonymous

HAPPY BIRTHDAY ZUZIE!!!
http://twitter.com/IronFistGirl Tara Fox

definately hurting after this workout , i finished in 20:27 and it wasnt easy ;)
http://twitter.com/IronFistGirl Tara Fox

yes definately makes them that much realer – altho u do have perfect form Zu – something i work on every workout.

OMG i actually did a headstand as well all on my own ! could not believe it i was so excited first thing this morning i showed my bf lo
Nathalie

Hey Guys,

Just finished my workout, my time : 27.21
I am very happy, although my time is not amazing I did all the exercises 50 reps !!
This is the first time that i did a work out from Zusanna and I managed all the reps, hooray !
Keep up the good work, going to stretch now and drink a shake !
Love
- ♥ Verena ♥
  
  welcome, nathalie :D
Mounya

OMG this is perfect! I’m gonna do this one tomorrow!
Anonymous

Hi Zuzana,

Gees, I don’t know if I can do Super Girl Plank. I mean those sound pretty gender specific as planks go. I’m sure I could do Super Person Planks or Super Guy Planks, but Super Girl Plank? Besides it sounds like you need a new piece of equipment. A kegel? And I have no idea where to park one of those and no I don’t want suggestions! :-)

Oh and for the sixth or seventh time…Happy Birthday Mrs. Light! I hope the home is safe and sound and where have you put those cute doggies of yours? Have seen hide nor hair of either in these videos lately.

–Chris
- Anonymous
  
  Your post made me laugh. :)
  - Anonymous
    
    Hi leannahope,
    
    I’m glad as it was meant to. I’m the unofficial/uncrowned Joker/Jester here and there. I would be crowned, but wearing the cap n bells AKA the foule- bordeau makes my head itch. :-) Beside it keeps falling off as I do those darn cartwheels of Zuzana’s…
    
    My Weighted Rubber Chicken for working out bit was funnier…but it’s not April 1st for another year. :-( Maybe I will do a video of the correct filling and use of Weighted Rubber Chicken for working out, but it would be funnier if Zuzana did it.
    
    –Chris
JoannaKonieczna

I did it yesterday …there was sweat and tears ;)) and SATISFACTION :) my time: 19.11 :)
- JoannaKonieczna
  
  NINA!! here you are ;)
Angharad Timms

I missed yesterday skipping challenge so i pushed myself SUPER hard today and i got 19m 20 I can’t believe it woohooooo!:)
Svenja R.

well i was pretty slow today :( did it in 24:57
and i’ll add the 1000 skips with a jump rope now, cause i didn’t do anything over the easter days -.-
MinnaK

My time was 21:59 :) I’m pretty happy with it. And OMG those mini squats…
http://bodyrock.tv diana l

i did this workout in 23.10 and it was so hard for me because my abs aren´t strong.
http://www.facebook.com/indomavel Patricia Grade

Dear Lord! Will do this later tonight, after my run!!! can’t wait!

Now, I really have to thank both Zuzana and Freddie, for giving me the powerful feeling I’ve been having these days. I’m so much more strong that my husband wants to start bodyrocking as well!

So, I’m spreading the word, that’s what I’m doing… And it feels great!

I’ll be able to surf my board like never before this year, and it’s all thanks to bodyrock!

Thank all u guys and galls out there as well, ’cause this comunity is strong and active and kees me coming back for more!!
http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

My time was 22:49. I have been a body rocker for a month and half so I’m excited for that time! And I did the jump lunges for the very first time! It’s amazing what a month and a half does to your body :)
http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

Ok so when I finished I was proud of my time but now looking back I realize I didn’t use the sandbag for the Sumo Squat or the Mini Squat Burnout. So that definitely affected my time. I did use a 15 lb dumbbell for the Lunge Back and Press-up though. So anyways my time was 17:15 and yes I did produce buckets of sweat!!
http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

I made it! 14:45 :D Great workout, really felt my legs burning!
I didn’t use a sandbag, but I just pulled on my 10kg backpack for the lunges and squats.. It worked just fine!
It’s so amazing how super cut you are Zuzana, you must have a bodyfat percentage of 5 or something! I don’t think I could manage it, but it’s amazing how you do!
Monstrosity5

18:03 with 25# SB – FUN STUFF! Let’s go again!
Anonymous

It’s been about two weeks since I started the no sugar/junk food challenge, and I already lost 2cm in waist and 1cm in my thighs!! :D Yeeey!! Along with that, my butt has shrunk!! It’s great that it lost some fat off of it, but now I want to shape it up, so I can’t wait to do this workout today!! :D
AmBoaksy

Holy crumbs! My hair is dripping. lol. I managed to do this workout in just over 20 mins. I jogged around the apartment for a minute to get into the rhythm and then started in on the workout. 20:38! Woot!!! I thought I was going to die during the one hop forward and 2 back.
AmBoaksy

Hear hear! It encourages me that much more to do the exercise because I know that there’s no reason to judge myself if I stumble. I just have to take a breather and push on.
Isabelle G.

18:33! I beat you, Zuzana! I wonder how I managed to do it, but I can honestly say that I’m thrilled!
Wow! I’m running to the shower, and off to work I go…
AudraFit

Happy Birthday Zuzana! Many Bodyrock & burpee wishes on your special day :)
Hey Bodyrock newbies, no matter what, don’t give up! We all started somewhere and don’t let discouragement determine your workouts. Just know that each time you Bodyrock that your getting stronger and faster and more fit than the last workout!
Mary Lou

It is absolutely crazy that I get a treat on your birthday! 19:55! 10 seconds behind! I did 5 sets of 10 each to help maintain form and I must say it did help. I would have been a pile of mush with no form at all after 25 or 30 if I did them straight through. HAPPY BIRTHDAY!
http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

I didn´t know it was your birthday? HAPPY BIRTHDAY then, hehe.
May all your wishes come true :)

I thought I was going to slow down in the jump lunges which is an exercise I love to hate, on the contrary it was very fast and the exercise that slowed me down was the first one, my shoulders wanted to give up.
I did it in 20:42 and for me thats huuuge!!!
ginaNYC

This workout was super intense. I did it in 23:42 and afterwards I did the 1,000 jumping jack with my skipping rope it took me 15 minutes because I kept tripping but I didn’t stop, I kept going for it. I was so proud of myself when I finished. I was out of it but felt so good. Even after I took a cool shower I was still sweating but I felt awesome. Thank you for the workouts and for this blog. You guys are the best. HAPPY BIRTHDAY ZUZANA :).
http://www.facebook.com/people/Aleksandra-Bilcane/100001343398864 Aleksandra Bilcane

it seems that the more the workout seems easy, the more difficult it is in reality LOL
when i saw this workout today i thought – that’s easy! a lot of planks and no push ups. but it turned out to be extremely challenging and this is what i love about bodyrock.tv. i’m challenged daily and i love this.
thanks a lot for this amazing workout. my time could have been better if i hadn’t taken some rests in between but seriously, i really needed some of them (not all though). my time: 31:43.
i shall do better next time. i promise :)
Micha79

So I accidentally said I did this one yesterday, when I did the Summer Abs workout yesterday.. but I did this one this morning… and awesome awesome… my time was a bit slower than most here, but my form was MUCH better… I figure if I can get perfect form, then the next time I do it, it will be faster time! As most of us are expressing, jump lunges are the worst, but I do find that I can get through more of them without completely falling apart! Thanks Zuza :) AND Freddy :)
Pia Maria

OMG that’s the only thing left I have to say :D
these 1 jump forward+ 2 back nearly killed me xD
my time = 31:14
I had to change my pants (shoes off and on again o.O) after the first exercise because they didn’t provide me enough freedom to move unfortunately I forgot to stop the timer -.-” so I guess my real time is somewhere between 27 and 28 min xD
by the way:
Happy birthday zuzanna!! I am so glad that you were born :) You gave me my self esteem back THANKS!! ^^
- Pia Maria
  
  I have totally forgotten to mention that I also did the 60 Sandbeg Get ups Challenge this morning and I felt completely down but just about oen hour ago I suddendly had an intense craving for a workout and so I did this one although I had planed on doing it tomorrow :D
http://www.facebook.com/mateja.bozic9 Mateja Božič

this workout is a killer!! :D haven’t done it yet (no time right now), but i just wanted to say happy birthday Zuzana (hope it is today :)) and have a great day!! :)
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

I spoke too early I guess when I was praising this week’s enjoyable abs and skipping exercises. This one definitely kicked my butt – quite literally. With the regular (unchangeable) 8kg groceries bag I finished this challenge in 20:24. I didn’t have to stop until the jump lunges, but it was all downhill from there. Those jumps back and forward were BRUTAL indeed (I had to rest after every 5). And then to finish with the 50 mini squats were the last straw. My legs were so stiff, I couldn’t walk stairs until 5 minutes after my stretching. Having late lunch now, fingers crossed that I can stand up from the table after I’m finished eating.
- Craig
  
  Well, my dear fiance Sun. Can you feel it? Do you know it? Have you seen it? Let me enlighten you….yup, it’s me right behind you, catching up with every Rock. 20.38…just a whisker away. Next time I may have had a shower and shave before you finish :-) I jest of course. I had to write something other than ‘ fatigue’, ‘sweat’ and ‘collapse’….just to take my mind of it!
AudraFit

Those mini squats were brutal! I used a 22LB barbell which is about right for me in this high rep workout. My time was 19:15.
- MariaBjørgJepsen
  
  Great job, Audra :) I guess I have to buy more rice or cat litter for my “sandbag”, because it just doesn’t feel hard “enough” anymore. I really want to ask you: do you still train with weights or do you only do BodyRock and what is your opinion on and experience with lifting? I started lifting again in February and I LOVE to feel strong, but I am uncertain if it makes me look “bigger”. I’m sure you know what I mean. I know women don’t just “bulk up” without being on steroids, but I just have my doubts. Thank you in advance, my dear.
  Love, Maria
  - AudraFit
    
    Hi Maria, I too have began weight training as well, again. I love muscles! I lost some doing Bodyrock alone. So what works for me is my Bodyrock HIIT 4 days a week and weights 3 days a week. Having muscle is what burns more fat at resting, so get your lift on Maria!
    - MariaBjørgJepsen
      
      You are so right, I will keep on lifting ;)
      Thanks for your advice, Audra!
  - Anonymous
    
    hey Maria
    
    My muscle definition is different from Bodyrock only. I used to do weights, and every now and again I do. But I think I look more toned now than I ever have because of bodyrock.
    
    My chest is a bit less muscled – but I’m okay with that. My arms look great. The pull ups really give you some muscle and all the push-ups have made my arms look better.
    
    Guys who do weights say if you make your triceps bigger, it makes your arms look bigger. My triceps are a lot more defined from things like reptile push-ups and commando push-ups.
    
    M
    - MariaBjørgJepsen
      
      Hey LeMarge
      Thank you so much for your detailed reply, so sweet of you!
      My “problem” spot is my arms. The are so strong and my biceps are HUGE, I think. I try not to stimulate them directly, but it is impossible when doing a lot of other exercises that also train them. I think they look too big and mandy. I would love them to be slim and toned as Zuzanas. They ARE toned, but they still look to bulky and masculine. I guess it is the fat layer that makes them look that way? :(
      - Anonymous
        
        Ohh, the mesomorph body. Yeah, I think Zuzana is a meso-ecto mix so she isn’t going to muscle as quickly as someone like you. And it would really take a lot for her to get man arms.
        
        Years ago I went to the gym with a friend, she was a total mesomorph and she almost only had to look at a weight and she’d sprout a giant muscle. Me I’m more ecto-meso so it really takes me a while to get my arms looking good. My legs will muscle easily but not my upper body.
        
        Maybe if you just use body weight it’ll tone down your guns but leave you with sexy toned arms.
        
        M
      - MariaBjørgJepsen
        
        YES!!! You are SO RIGHT :) I Googled “Mesomorph Body” and I recognize almost all the described details. Except from quick fat loss – unfortunately! I do have wide, horizontal shoulders, a wide chest, quite slim waist, strong arms and thighs but quite slim on the hips. And a true round “ghetto booty”, ha ha ;) Maybe you are right I should cut down on the weights… I just love lifting and all its benefits :(
Anonymous

this one was definitely brutal. finished in 21m31s with sweat pouring into my eyes. that’s when i know i’m really pushing hard. my sister is in town and wants to go workout with me at the gym. so i’m off to do some cardio now =]. thanks a bunch for this one guys =] !! i feel super!!!
http://pulse.yahoo.com/_SXSPTK3DPY4XZSNLDG77MQXSX4 Catherine Casey

Wow! I’m really impressed with everyone’s times. I’m new and had to take a few breaks so this took me 30:39. But I’m proud I finished it! It kicked my butt, but it was really fun!
- AudraFit
  
  Welcome to Bodyrock Catherine =D. Your enthusiasm reminds me of when I was a newbie. Glad you had fun and keep Rockin!
  - http://pulse.yahoo.com/_SXSPTK3DPY4XZSNLDG77MQXSX4 Catherine Casey
    
    Thanks for the support everyone! That’s what makes this community awesome and makes me want to keep pushing myself so one day I have times like yours!
- http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel
  
  Ohh boy I remember when I started… some workouts like 600 reps took me 50 minutes and more, the last time I did it took me something around 20 minutes.
  You will improve, don´t worry, it´s your time and you should feel proud you did it!!!
- Anonymous
  
  Welcome to bodyrock! Your times will go down after a while, you’re doing great! When I started I couldn’t hardly do jump lunges at all. It’s really true when they say “practice makes perfect”
- Donna
  
  Hey Catherine, welcome to bodyrock and you will have these times very soon:) I remember when I first started 4 months ago I was just focusing on getting the workout done. I was so happy I could just do it without worrying about my times too much:) Glad you enjoyed your workout and had fun…
  
  Donna
http://twitter.com/JudyINS Judith Huberdeau

YEEAAAHHHH!!! I`m done!! Did it in 23.06!! That was good!! The Jump Forward & 2 Jumps back slowed me down a lot and I almost gave up!! Brutus was there that`s for sure!! Can`t wait for another new workout!!! Thanks Zuz :)

HAPPY BIRTHDAY!!!
Much love
Judithxx
- Anonymous
  
  Judith:
  Me too on the jump forward/back section. Holy burnout.
http://www.makavelina.webnode.cz Nina_CZ

Just finished!!!! My time is 19:36 and I can’t belive it :D I hoped to be around 21minutes, but this suprised me :))) 6kg sandbag, started with 7kg, but after 25th Lunge Back+Press Up I had to take 1kg out, and it was enough to make it difficult, yet doable :D
The only exercise I did without breaks were Sumo Squats, love doing squats lately :))) I am so dead now, gonna write down my score on my blog and off to shower…
Wait, no, streching first :)))
Anonymous

I beat Zuzanas time to! I finished in 19:35!
Leanna you did great! Yesterday I weighed my sandbag and found out that it weighes 25 pounds! I’m so surprised I made it through this workout with that much weight. I have lost 25 pounds over about 3 years time before finding bodyrock.tv and when I told my husband “can you believe I used to have this much more weight added to my body?” He couldn’t…
How is everyone doing with their sugar challanges??
ZoeRocker

I am swimming in sweat! Thanks you guys! My time was 17:59. I did scissors instead of jump lunges (bad knee) which probably decreased my time a little but I’m super happy! Those super girl planks are tough to keep balance on.
Micha79

Happy Birthday Zuza!!!!!
Anonymous

those mini squats … *outchoutch*

My time was 19:29!

Happy Birthday, Zuzana :) I wish you all the best and I hope you dreams and wishes come true :) Thank you so much for being here, Zuz!!!!! <3 <3 <3

We all love you! :)
http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

Happy Birthday Zuzana, I hope you have great day!!!!!
http://twitter.com/GoustiFruit GoustiFruit

I liked this one, I’ll try do it it every once in a while, as I do with the “550 Reps Fat Massacre” :-)
Even though I felt miserable while doing it (I had to stop a few times to take my breath, and to relax my arms and legs – lunges and reptile planks were the worse), I did it in 17’54.
http://delightfultastebuds.wordpress.com Jos

Wow seems like lots of people could finish this under 20 mins…oh well I’ll do better next time then…
23:10

Happy Birthday, Zuzana!
http://profiles.google.com/jenzissou Jennifer Zissou

Hi everyone! I’ve been bodyrocking for about a month, and love it, of course! I just have one question – does anyone else experience popping/mild pain in the hip flexors, particular when doing exercises like mountain climbers and leg raises? If so, any suggestion????

Thanks! and Thanks to Zuzana and Freddy for their generosity!
- Kirry
  
  I have had that aswell; more stretching and don’t overdo the exercise. Take your time to train the muscles around that area without too much force or weight. :)
Amanda Haskin

Hey Guys! Happy birthday Z!!! My time for this one was 17:18. I suppose that’s a sign that I need to up my weight a little. I was using 20lbs. Have a wonderful day, everyone!
Anonymous

I completed this workout in 18’39″. I had a 33lb sandbag except for the press up (I used a 16.5lb sandbag).
My legs are burning. I decided to split the workout into 2 rounds (26 reps / exercise to make it even x2 rounds). After the 1st round I started with the mini squats again up to the lunge & press up. I did not take any break between round 1&2 so did 52 reps in a row of mini squats.

I feel more motivated when I have to complete only 26 reps of an exercise and repeat the workout for 2 rounds but next time I will not break the workout because I did not feel the burn I was expecting for some exercises or sometimes at the very last rep…

Anyways, great workout – the abs exercises were my little breaks between the legs ones ;)
Happy birthday Zuzi!!
http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

Oi this one was harder than I thought it would be! I used a 30lb bar for this workout (which made the first part particularly painful) and replaced the jumps with explosive push ups (still trying to take it easy on my foot)..finished in 22 minutes and 2 seconds.. And i totally collapsed after those mini squats!!
MariaBjørgJepsen

HAPPY BIRTHDAY, Dearest Zuzana ;) I hope Freddy will spoil you a lot today and that the sun will shine on you!

I still don’t have my sandbag and can’t seem to find any suitable “weight” here at my parents place, so I did the workout with my bodyweight only.
My time is: 11:30 minutes.
I added:
100 Bicycles
50 Sit-Ups
50 Side Crunches &
50 One-Leg-Bridges.
Love, Maria
http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

I managed to do this in 26:03. I used 10 lb weights (one in each hand) for the lunge back and press up. On the other exercise requiring a sandbag I used a duffel bag with 15lbs of weight in it. I was dripping sweat when I was finished. So fun.

Oh and most importantly, HAPPY BIRTHDAY Zuzana! I hope you have a wonderful day.
Anonymous

HAPPY BIRTHDAY Zuzana!!!! Hope lovely surprises are coming your way, to make your Birthday a wonderful day. :D

May all your wished come true, and I wish you only the best, to keep being so positive, enthusiastic, charismatic, GORGEOUS, kind, down to earth cheerful person, and of course – keep on BODYrocking!!! :D Enjoy your day!

(If I remember correctly, you’re turning 29. Not that it matters, cos your still stunning, and to me you look like you’re 25). :*
Anonymous

Oh, and I’m really sorry to hear about your lens, wish we could buy you one to have a spare.. :)

P.S. I’d buy you a cup of coffee, but there’s no PayPal in my country YET!!! :(
Zoe Quixote

HAPPY BIRTHDAY!!!!!!!!!!
Anonymous

wow! you are super quick!
http://www.facebook.com/people/Elena-Malova/1327315961 Elena Malova

My time 15 min 54 sec with sandbag 7 kg, it was brutal and more for leg and no for abs hahaha
- Anonymous
  
  wow awesome time, must have been brutal (lol brutal is my favorite word too describing these workouts). I was literally cursing zuz during the jump lunges, in a good way haha
  - MariaBjørgJepsen
    
    Hey Becks!
    You’ve got the most amazing abs, just like Zuzanas :)
    You’re HOT, girl :D
    Can I ask you: do you do anything besides BodyRock and do you only eat “clean” foods?
    Thank you in advance.
    Love, Maria
    - Anonymous
      
      haha thankyou:) and no, all i do is bodyrock, try to do it everyday if i have time. and i usually do 10 minutes of skipping w chinups or pushups during the 10 second rests. If i have time i do 10 minutes of specific ab work after that, then lots of stretching!!
      - MariaBjørgJepsen
        
        Thank you so much for answering so fast, dear :)
        I also do those ab exercises, but always between 50-100 reps at a time.
        I will try your little “program” :)
    - Anonymous
      
      oo and i try to eat clean, lots of spinach! but i sometimes have an addiction to nuts and raisins lol. if u are interested, this is what i do for abs:
      15 hanging leg raises-5 sec rest- 10 hanging leg raises
      lay on your back, leg lifts and butt lifts- 15 then 10
      30 slow crunches
      30 pulse crunches
      and finally obliques, usually 20 bicycle kicks and 10 side v crunches perside
- MariaBjørgJepsen
  
  I had the same feeling ;)
Cindy

I did it in 20 minutes with 20 pounds Barbell. I did it in the weight training room at the gym, it was full of guys lifting weights. I could not focus 100% on my workout. Zuzana and Freddy, thank you for a great workout.
Anonymous

Happy Birthday, Zuzana ! You guys are probably partying or sleeping now :). Wow, those supergirls were something ! I pretty much had to take a short break after 30 sets for each exercise, but it felt oh so good after finishing the whole thing :). Thank you guys !
ZoeRocker

Happy Birthday Zuzana!!!! I have a feeling this is your champagne birthday…. am I right? (that’s when your the same age as the date of your birthday) But I guess you won’t be having any champagne. No workout tomorrow? You must be having a party!!! Lots of love to you and Freddy!! xoxo
Anonymous

hey bodyrockers!! finished this in 20:42, longer than i hoped but it was still an awesome workout and i was dripping by the end. I also did 10 minutes of skipping, 20 rounds of 10/20, with one chin up in the 10 sec rest. Plus a few minutes of abs at the end.

But what do you guys do when u dont feel like pushing during a workout?? I could have pushed much harder today but instead i took a break. I procrastinated so bad getting to the jump lunges and jump forward jump backs!! i dread those!! Its not that my body cant do it, its that my mind doesnt feel like it.
- Anonymous
  
  I push harder when my husband is timing me! Or, when I am doing the workout with one of my friends so we can compete. Don’t have a workout partner right now…..
Anonymous

Happy birthday dear Zuzana @–>–>— a rose for you!
Anonymous

This was great, did it today and my time was 19.24. I feel my form was pretty good on all except the Jump Lunges (probably should/could have gone lower but do they kill) and the Lunge Back and Press Ups (I sways sideways a couple of times). Thank you as always. And a very Happy Birthday to you Zuzana, wishing you the best on your special day and always.
Anonymous

Happy birthday! Wish you to shine for yourself and share light with others (not that you’re not doing it right now;)! Take advantage of every step you take on your path, whatever it may be.
Love, Maruška
P.S.: my time for the workout: 23,32 min + 4 min of skipping. Sweating, yeah, dripping, yeah, melting! :)
Mia

Hi everyone,

did this in 24’08” using 7.5Kg. Faster than what I thought I would be, I thought I probably wouldn’t b able to do all the press ups with this weight but I did it! Killed my arms though…yey me! I was frightned by the 50 jump lunges… somehow I managed them. By the way, love the reptile plank :)

Take care
Samantha R

My husband and I did this side by side today – this must have impacted on our time because neither of us hardly stopped because we wanted to beat each other (without compromising form of course because it would be pointless). One for the girls – I finished in 14:40 and he finished in 15:14 we were using 12k and 16k. Now for a bit of skipping and TRX.

I had to eat the worst food that past two days – its driven me insane and I feel so dirty!! Honestly its so bad that we cannot eat well when we go for a day out! So pleased to be home – just making up a berry and spinach shake;))
Anonymous

I really like this workout. I used the 12lb medicine ball, but I’m going to look for a sandbag today.

The jump forward jump back two is what killed me. I had to keep stopping. It looks so benign. The jump lunges are killers too.
I am still a bit afraid to jump too much because of my SI joint. So for jump lunges I did half jump, then was losing my form so went to step backs but added an extra 20 as a penalty.
JoannaKonieczna

I can’t wait for today’s workout…. so i will do this one… again :) maybe i will improve my time ;)
- JoannaKonieczna
  
  My new time: 17.02 !!!:) i need a shower ;)
Anonymous

I must admit that I have not been doing too many bodyrock workouts since December, except when I was traveling or short on time, as I was weight lifting. I really enjoyed lifting, but now it is time to slim down for summer! :) Fell off the sugar wagon last night as I had a few Cadbury Candy Coated Chocolate eggs with the kids last night. Oh, well. Doing good otherwise!

So I did this workout. LOVED IT!
My time was 24:12

Tried to beat Freddy, but just couldn’t pull it off!! Have a great day!!! :)
http://twitter.com/GoustiFruit GoustiFruit

I did this one again today, as there is no programmed workout and I needed to move my b*tt and I was not satisfied with my time yesterday: I finished in 17’01 (vs 17’54 yesterday), I didn’t get much better or stronger since yesterday but I think that when you do some new workout for the first time, you don’t push it as much as you should because you don’t really know what to expect from each exercise… sometimes you’ll go too fast in the beginning and then struggle to finish the workout; or sometimes you’ll go too slowly because you plan to keep some energy for what’s to come and in the end you realize you could have given more. But as I already did this workout yesterday, today I knew what to expect from each exercise, I knew where I needed to rest, where I could push a little bit more, how to optimize my efforts :-)
Annie_B

I love legs and plank exercises.Today’s workout is absolutely brutal!!! Especially those jump lunges and mini squats. I had to take couple breaks ouch ouch ouch lol. My time was 19:39 with 25 LBS. sandbag on exercise #1 and 30 LBS. barbell on exercise #3 and #8.
Have a wonderful weekend everyone :)
http://twitter.com/#!/empowart Jessica

Can you believe I completed this in the same amount of time as Z!?! 19:45 on the dot.
I loved this workout!! It had me sweating from the time I started to the very end! Thanks guys!

Zuz, what did you end of doing for your birthday? Did you and Freddie do something fun? Relax? Go somewhere? Fill us in. Happy birthday (yesterday)!!! You are a beautiful womyn…. truly inspirational.

A generous spirit enriches the world. Thank you (and Freddie of course) for making a difference!
Ziba

it took me 19 minutes and 2 seconds to complete this one… it was very intense…even the moves that didnt require jumping.. like the plank moves…. they were extremely intense…

thanks for the great workout again :D
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

I seeeeeee. It was your birthday yesterday, Zuzana. We nearly got offended that you neglected uploading the latest exercise, but given the circumstances, it’s forgiven. And HAPPY BIRTHDAY with a day delay. Today is my Craig’s birthday, so we actually had a fantastic active relaxation day – going on an adventure to Hermitage forest. The weather was FANTASTIC!

We look forward to cutting the cheese tomorrow. ;-)
http://profiles.google.com/mannayakasha Valeria Boyko

finished in 18:32! only instead of sandbag i used an old backback where u put only 15kgs of dumbbells. And since I’m out of dumbbells for backpack upgrade I will use 1kg packs of lentils from cupboards :) Love all planks!
http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

Happy Belated Birthday Zuzana!

Well yikes this was my first BodyRock in a week. I’m sad that i paused for a week with my lifestyle =(
I finished in 23:19…. and I’m pooped! Shower time!

Ciao bellos! x
http://www.flickr.com/photos/marionlakine/ Marion

Happy Birthday Zuzana ! Sorry to be late :(

It’s very hard to find time for my morning workouts since 2 months, and I’m very angry about that
I’ve started the diet challenge this we from the beginning to find motivation again

This workout took me 30:00 to achieve with a 5 kilos bag
I wish I was stronger but jumps, side lunges killed me. I have to improve on these movements

Have a great sunday and keep the sweat !
Kayla

I did this in 18:03, but I did not use any weights, except for the mini-squats burnout, where I had 8lbs, When I re-do this workout, I will definitely use weights. I followed this up with a 16 minute run, something I have never done before following your workouts. What a rush! I feel amazing, like I am capable of doing more than I believe I can. I was convinced I could never do cardio on top of a zuzana workout, and I did it! I also feel a bit sick, but I suppose that’s to be expected after doing that.
Susanna Anderson

ugh! Today’s time was a bit disapointing for me…32:12….I took way too many breaks!!!! Oh well, it feels great to have done it! Now I’m off for a hike! :) Have a great workout everyone who is late in doing this one like me!!
http://www.facebook.com/Sofia.B.LopezBilbao Sofia

yay! i feel so good that my scores are pretty much along everyone else’s :). even though i had to take a few second breaks here and there (ahem, jump lunges). overall it took me 21:10 :)
happy belated birthday!
Anonymous

abs now?? more like butt now! my thighs and butt got burned with this workout, the hardest for me was the jump forward&two jumps backward!

I didnt use a sandbag and on the first exercise i did 1 lunge back + monkey push up x 50 and on the sumo squat i did a sumo squat + knee up x 50

this workout took me 24:11 min… i have no idea why it took me that much but it was a great workout!

thanks!
Lena

Hi everyone,
as I was away over the weekend I didn’t have my sandbag with me but I modified some of the exercises in this workout and did it anyways. It took me 16:15, but was obviously quicker because I had not weight.
For Lunge back and Press Up I did Lunge back and Knee up and stayed on the same leg for 25 reps each. For Sumo Squats I did Sumo Squats and added a twisting knee lift. And the pulses at the end I just did without weight which was though enough!
I hope everyone had a good weekend and Zuzana HAPPY BELATED BIRTHDAY!!!! Thanks for everything and stay the wonderful power woman that you are :D
xxx
Lydia

I finished the work out out in 16.25 however, I only used 15pds of weight. Body couldn’t handle more today!

I’ve noticed the heavier the sandbag the longer it takes to finish :) duh! great work out thanks guys!!
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Did this one again with my 20lb sand bag- Managed it this time in 15:58! thats almost 4 minutes off from my last one! Whoohoo! now I’m gonna finish off with a couple runs around my block! :)
http://pulse.yahoo.com/_WVLDGQA2ATT374RR2WNMUWKSGM *oahulover*

Man! My abs are sore from yesterday and even more sore now lol… I ran out of daylight to do the skipping… and skipping in the backyard in the dark is just plain creepy…

I got 2 of my sisters to try this one with me and they both cut short :( I think it took me about 22 min and i didn’t quit (I never quit early… i think i am in better shape/endurance than they)!! :D
Anonymous

Okay, this was probably NOT the best workout to do after being sick for 3 days straight. No running, no bodyrock. Nada. I was so anxious to get back into workingout out, I think I saw stars and white lights a few times during this workout!! I got dizzy doing those Santana planks, that I almost fell over backwards!! LOL I thought those Jump and 2 Jump Backs were gonna be sooo easy. WRONG!! My heart rate was through the roof! I had to stop several times, catch my breath and let my heart rate get back to “might die” instead “WILL die any minute”!!!! My time stunk: 25:08, but oh well, I guess it will give me something to beat the next time around when I’m feeling 100% better… : )
Lila ♥

Hi guys! I like jump lunges, but today I was kind of getting lazy thanks to Brutus sneaking on my back, but I managed to do series of 10/break/10 etc..and the mini squats were a great burn! The santana plank was the easiest =)

I did the whole workout in 20 min 40 sec (couldn’t beat Zuzanita this time)
Annebel Wind

Hi everyone,

I didn’t finish the workout… This weekend we had a holiday here in Holland, we celebrated the queens birthday.. So on the night of the 29th (Zuzana’s birthday, congrets!!! ) we celebrated queensnight and the next day, the 30th we celebrated queensday. We had a lot of fun, but it was hard to keep up with bodyrocking. So I tryed to do the ‘cut to the cheese workout’ and this one right after it.. But that was really toooo much… My God.. So i had to stop after the first 3 exercises, because I started feeling a bit nauseous…
So.. ;( But still I did almost did 1,5 workout.. So not bad. Today a will have a rest day and start the week fresh tomorroy…
tee

hello
I just finished this one in 24 min 32 sec.
I used 10lbs dumbells for the lunge back for the first 20 then dropped them for the rest(my excess weight is still enough for those!)
For sumo squat I used the 10lbs again
Mini squats also had the 10lb but I think I should have went up in weight(or maybe I didn’t squat low enough) as I managed them without a break
I still haven’t been able to manage to jump in the jump lunges yet! LOL
I enjoyed this workout in some sick way! Even though Brutus was screaming at me by the time I got to the reptiles. I fought through them and said I’m finishing this, then I looked at the next exercise and it was jump lunges, hang head! But it actually got mentally easier.
tee

way to go!
tee

some people don’t use any weights, some people use dumbells, kettlebells, or barbells if you have them. others use bags, purses, and backpacks filled with sand, rice bags, kitty litter, books etc. you could even use waterbottles. use your imagination, and the amount of weight that you need. I personally am overweight still, so my own weight, most of the time plenty for me.
Zoe Quixote

23:02
thanks so much you guys!!!!
(but i think the worst part was the jump lunge section)
- Zoe Quixote
  
  or maybe the jump forward, two back? hm…
http://www.facebook.com/profile.php?id=652066651 Colleen Keith

15:45min!! Woohoo!! I don’t have a sandbag though, so used a 12 lbs weight in each hand for the lunges backward, and a weighted bar for the other two that needed a sandbag. I’m sure it wasn’t heavy enough, so might have made my time faster…

Good one! Love when you switch back and forth between 2 muscle groups. Hits them hard, but doesn’t exhaust them like going back to back abs or legs would. Helps to push forward and keep going knowing the burn will be somewhere else as soon as you finish those reps :)
lUCy

hi my time was: 26.18mnts :S
Margot

This took me a lot longer than I thought it should have. About 26 minutes. The part that took me the longest was the lunge back and press up. I’m thinking my sandbag is too heavy for exercises that use the arms more, since that’s my weakest. It works well for the squats, but the press up seems too much for me. Just that part took me about 6-7 minutes when I looked at the timer.
http://philosophyfit.blogspot.com Monica

18 min 31 sec!!! Woop woop! Although I did use 10 lb dumbbells on my shoulders instead of a sandbang… And Supergirl Plank is my new favorite exercise!
http://philosophyfit.blogspot.com Monica

Congratulations on your weight loss so far! I know how hard it is to lose weight. You should be incredibly proud of yourself. Keep up the good work and find ways to stay inspired. Zuzana can help with that. ;)
Anonymous

I love stories like this!
http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

my time was 16:35, and while doing the workout i was sure i was so much lagging behind the other BodyRockers’ times! i checked Zuzana’s video once more right now and i saw that i had done all the exercises in the same proper way :)

well, the only thing that i could have “cheated” on was the weight of my “sandbag” for Backward Lunges. i reduced it to about 7,3 kg for this exercise and then loaded back to 8,3 kg for the Squats. the fact is that my backpack that i’m using is soooo unconfortable to lift… i’m totally exhausted by it during these 4 months that i’ve been bodyrocking. i’m seriously regarding purchasing a regular sandbag. though 105 euro would make a hole in my budget but i believe the investment is worth making ;) one new pair of shoes less that time ;))

also i’m happy it seems to be finally getting warm over here so i can buy a skipping rope too and skip outside coz there’s not enough space to skip in my room :))

by the way, yesterday i did a pretty brutal Cherry Cherry Boom Boom WO and i really think it should have been included in this Abs Week coz it targets the core area so perfectly! i think after completing that one i’ve become a bit allergic to Mountain Climbers/Sprints )))))
but it should pass in a couple of days ;)
Natalie Anna

I finished this in 17 minutes and 35 seconds! Except I split it up into two parts, I did 25 reps for each exercise then went through one more time to do 50 all together for each exercise. So that’s probably why I finished faster =/ lol but it was a really good workout!

-Natalie
http://exercisefoodpoo.wordpress.com Luke Says No

My Score:
50 reps for everything
LUNGE BACK & PRESS UP
SUPER GIRL PLANK
SUMO SQUAT
REPTILE PLANK
JUMP LUNGE
SANTANA PLANK
JUMP FORWARD AND 2 JUMPS BACK
MINI SQUATS
Total Time: 15m40s
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

The visit of my home country (filled with great and memorable parties, marking the end of my maidenhood) has come to an end today. From tomorrow I can follow the routine properly and use my equipment with the exercises.

Today, not having anything other than weights, I repeated this time challenge, and – although I dropped one of the 4kg weights after the first 20 lunges and did the rest of the exercises with 1 piece of 4kg weight – I did beat my PB. My new time is 18:01.
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

The visit of my home country (filled with great and memorable parties, marking the end of my maidenhood) has come to an end today. From tomorrow I can follow the routine properly and use my equipment with the exercises.

Today, not having anything other than weights, I repeated this time challenge, and – although I dropped one of the 4kg weights after the first 20 lunges and did the rest of the exercises with 1 piece of 4kg weight – I did beat my PB. My new time is 18:01.
http://impalaproject.blogspot.com Teryn J

I did it finally! For the Santana planks I didn’t realize it was just straighten your arm up and I was doing the push up version where we bend the elbow and curl it down to our other elbow! ooops!!! My time was 20:40 for today!
Anonymous

Did this today at lunch – 19:57, including showing everyone form for each exercise along the way. Alone, I bet it would have taken ~18:00. :) Now I HAVE to repeat this alone.

Thanks!
Anonymous

I repeated this workout tonight with my husband. 16:59! Much better for me! He finished in 21:25. I used 20# total instead of a sandbag. He used 30#.
http://twitter.com/GoustiFruit GoustiFruit

I did this one today, and completely exploded my old record :-)
My previous best time was 17’01, and I just did it in 14’39 ! I even checked twice if I didn’t forget one exercise, but no, I did everything :-)
http://www.runforthebikini.com RunForTheBikini

Definitely one of my favs too! Doing it today, love squats, lunges and planks. . .simple but effective :D
http://twitter.com/theNLridersWife theNLridersWife

Whew…. I’m pooped! What a great workout for a birthday! :D
22:55

I almost quit during the 1 jump forward, 2 jumps back, but I pushed through. Feels great!
Laurie Skora

Awesome workout!! My time was 18:53. I don’t have a sandbag and last minute decided to use my camel back for hiking.. it felt like a heavy enough weight as I was doing the workout.. however I weighed if after and it was only 4lbs! Bahahaha! Oh well… I was just going to do it with no weight, so I guess a little is better than nothing ;) Thanks again for another awesome workout! :D
Marta

Did this one today!! Loved it!
I just didn’t use sand bag so instead of mini squats I did normal squats.
Time: 23:21 minuts! I happy with it.
Anonymous

For my second workout today, I repeated this. I felt like I was dragging, but focused on form. I beat my old time of 16:50 & completed this in 15:37! I used 10 # for the overhead, press, 20# for the sumo squat & burnout squat. Thanks!
Anonymous

17:41min. :)
Zoe Quixote

whew!
19:32, which is four minutes better than last time!!!!!! the one that really stunk was jump forward-two jumps back. it took me soooooooooo long.
thank you!!
http://www.eroticstore.ro rox

nice workout, I did it in 25’25″
Lisa

This was my second time doing this workout and I beat my personal best with 14:14. (I had 15:40 on May 2nd). Those half squats at the end were killer. I definitely needed to mop the floor after this one…
http://www.makavelina.webnode.cz Nina_CZ

Did this today, I felt like I need some ABS workout :)
I was much worse than last time (today 23 minutes, while last time it was only 19:30), but I was using heavier sandbag than last time (+2kg) and I really do not feel well today (not an excuse, it is just “nature speaking” and I am usually weaker when “nature speaks.”)
Anyway I am so proud of myself that I did this even though “nature is speaking” very loudly and painfully :(
Vivi

I beat my time just a little, but more weight. Before 6kg and today for this one 10kg
My time is 11.51 min (last 12.33min)

Before i made “Cut the cheese workout” ;)
http://zoe-in-wonderland.blogspot.com Zoe Quixote

yay!!!!
23:02…..19:32…17:52!!
- Janessa Reimer
  
  great job!
MariaBjørgJepsen

08:51 with my 15 kilo sandbag. Crazy upper body burn in the press-ups :)
- Janessa Reimer
  
  you are super fast! Awesome work!
  - MariaBjørgJepsen
    
    Thanks a lot, dear Janessa :) GREAT time for you as well!!!!
- http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul
  
  8:51….whoa mama!
- Lisa
  
  Wow. Nice work, Maria!!
Janessa Reimer

oh my goodness, this was a great workout! i loved it! My score from last time was 17:42min and this time………13:14min! i honestly cannot believe it! i didn’t think that was possible. my weight for this was 10lbs, but i think i need to make my sandbag heavier the next time i do this. i have most defnintly improved tho. Thank you zuzana and freddy!
http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

24:01
KatieGoneFit

21:58 not the best but much better then last time:)
Congrats to everyone who survived this workout;)Go Bodyrockers!!!!:D
Anonymous

so, did this one today – exactly 20minutes!
great workout for abs and whole body, will do it again soon for sure!
Anonymous

I choose this for todays workout. I like really much this type of exercising. My second time to do this.

So my old score was 17:41min, and today I did this in 14:52mins !! :) I’m so proud of myself. ;);)
http://zoe-in-wonderland.blogspot.com Zoe Quixote

yay!
23:02…..19:32…17:52!!…17:19 + burpee for erin

thanks!!!!
http://zoe-in-wonderland.blogspot.com Zoe Quixote

yeah, those jumps take longer than everything else combined, almost :P
at least, it feels like it :D
Vivi

Today after a first workout, for this one my time is : 10.38 with 10kg.
1 min less than last month !!
- Lisa
  
  Great time, Vivi!
Lisa

Third time doing this workout, and I’ve improved every time! Yay!
May 2nd: 15:40 (15lbs)
July 3rd: 14:14 (20lbs)
Aug. 26th: 13:40 (20lbs)

Finished off with 50 knee raises on the dip station and a burpee for Erin!
Lisa

Love Zuzana’s abs in this workout…what a role model for us!!
Anonymous

I revisited this workout and it took me 18:05! omg! the hardest part was the first exercise (but at the same time I really love it *hehe*).
Anonymous

You can use some weights, or a kettlebell!
Or you can put some books or weights in a backpack :)
Anonymous

You can use some weights, or a kettlebell!
Or you can put some books or weights in a backpack :)
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

I managed this workout in 19:46! Not too bad, I used mostly only my bodyweight, first 25 reps for first and last exercises were done with sandbag. :) Love this workout!
Charlie D.

I did this in 14:38 today! Totally pumped.
http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

I love the whole week posted workout schedule!!! That’s awesome!!!! Thanks Zuzka!
Anonymous

Hi
this in another brutal one thank you I finish in 19:51 min.and then I did 8 rounds 10/20sec. skipping high knee i don’t like them but they make my heart rise.
Thank you
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

I did it! I”ve beaten my personal best!!! In April I did this wo with 5 kg weight & finished in 16:49.
This time I used 10kg weight & finished it in 15:56.
Plus the Bodyflex wo for ABS.
http://zoe-in-wonderland.blogspot.com Zoe Quixote

woohoo! beat my scores!! :)))))))
23:02…..19:32…17:52!!…17:19 + burpee for erin…
this time…..15:30 + burpee for erin!!!

thanks, zuzka and freddy! :)))))
Anonymous

Just did it now, i did 2 sets of 25 rep, took me 22.03 min beat my personal best with only 30 second, but this time i use 7 kg sand bag for the first exercise last time i did only body weight. So happy with my time.

Have a good day all.
Jenn

Lifting my arms for the Supergirl Plank after doing the Lunge Back & Press Ups was really hard! I used a small amount of weight for this workout (not my sandbag). I used 10 pounds for most of the sandbag parts, but in the first one I had to reduce it to 5 pounds about halfway through.

I finished in 18:29.

-Jenn
Mary Lou

Whoo! I also did 2 rounds of 25 each with 20 lbs in my sandbag and finished in 17:23! 2:32 faster than the last time I did this on 4/29 with 15 lbs!
Catsnp

Love this workout. It always kicks my butt. Finished in 17:37 this time with just bodyweight. Thank you again and always :)
Anonymous

Yes! I beat my pb, too! last time (June17) my time was 17:15 with a 28# (13kg) sand bag. today I did it in 16:06 with a 15kg sand bag, but I still thought I was going to collapse during the jump forward/back set! Why is that so hard????
http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

This is the third time I make this workout! It is amazing! Here are my results : 1st-> 21.15 2nd 19.01 and now ->>> 18.16 :)))
http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

This was the second time I made this workout! I gave blood on Monday and I got tired easier but I still managed to break my first time (2011,08,19). It was 19:05 back then and now I made it in 17:32 yeaaaah! 1 and a half min better after a month.
Christine Bastien

Just did it! it took me 20:02:81! But instead of the sandbag I used my 8 lbs dumbells, wich is lighter than what she uses, I know. Each time I read the other comments, I’m always amazed to see that other people share the same passion. Because, as it has already been said, I do feel kind of alone in this. It really comforts me to see that I’m not, so I don’t doubt myself.
Christine Bastien

well done! you need to get in shape? That’s exactly what you ARE doing! keep it up!
http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

My time in April was 22:02 without the fwd back jumps, today it took me 22:15 WITH the jumps :) I really focused on my form the whole time, very happy.
And both times I used a 30lb barbell (ouch on the first set!)
http://zoe-in-wonderland.blogspot.com Zoe Quixote

aww! thanks! :)
i thought i was dying, actually :P
http://www.facebook.com/profile.php?id=196604256 Brooke Nicole

I know I did this workout before, but I couldn’t find my little booklet with it in it =( So, not sure if I beat my personal best but oh well! It was still very intense but loved all the sweat dripping off of me! =D

My Time: 28 minutes and 51 seconds!

Love BodyRocker Brooke!

xoxo
Julie

19:10 this time…..21:15 the last time….Yay…wow my butt is burning…:):)
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

Woo hoooo!!! Beat my score! Last time: 20:10, today: 19:22 with a 35lb sandbag!

This one is great–I really like it because the moves themselves are not hard, but doing them 50 times is. Don’t get me wrong, I like the moves that are ridiculously hard (pull ups, or a lot of those planks on the Ugi ball, for instance!), but it’s a different kind of pushing yourself. And I love doing workouts we’ve done before!

By the way, my butt and legs are killing me! I saw someone wrote and asked for a workout that targets thighs, LOL! Most of Zuzka’s workouts have my legs pretty burnt out. When I started BodyRocking I was super sore for about 2 weeks!
http://twitter.com/karmalaluna Arika

I wish I can find my old time for this workout because I know I’ve done it before. My time was 17:12. Considering that I wasn’t even close to the shape I’m in now five months ago, I beat my old time. ;)
Anonymous

Hi, Bodyrockers!
My score today was 25:12 :-) Couldn’t do the Jump Lunge so I did Lunge back instead. I’m done!! Puh!!

Have a nice day!
Kendra

Hi Portia,

I find most of Zuzana’s workouts target my thighs! Here are some good ones for legs that I like:
- Hands-Free Workout: http://www.bodyrock.tv/2011/09/16/hands-free-workout/
- Beach Workout: http://www.bodyrock.tv/2011/01/19/beach-workout/
- Sexy Shape Shifter Workout: http://www.bodyrock.tv/2010/09/19/sexy-shape-shifter-workout-happy-500/
- Fat Destroyer Workout: http://www.bodyrock.tv/2010/12/03/fat-destroyer-workout/
- What’s My Name Workout: http://www.bodyrock.tv/2011/04/06/whats-my-name-workout/

These are not in any order–just in the reverse order of when I did them. Fat Destroyer, though, is definitely a targeted thigh-burner. A lot of others are focused on legs while also being full body.

And anything with one-legged squats! I would suggest making sure you stretch and eat properly, too. I started Zuzana’s program somewhat skeptical about my legs because mine are on the chunky side, too, but building up the muscle and losing the fat has really helped me. I am finally proud to wear shorts!

Happy training! -Kendra
Cindy

I did it today at the gym but I made a mistake and skipped the reptile plank. My time was 20 minutes. I am going to do the reptile plank right now. This made me a real Bodyrocker. “NO Excuse for not completing my workout”
Thanks!
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

18:30 I can’t find my old time, but I’m positive that I’ve beaten it with a stick!
+ 1 burpee for Erin.
Anonymous

I got 21:27…it took me 4:10 just to get through the first set up lunge back press ups…my sandbag is 30lbs and it wrecked my shoulders :O) which left me struggling for supergirl planks…Thanks again…Excited to take Saturday off and run stairs on Sunday and back to BodyRock on Monday…Freddy and Zuzana you make my workouts exciting everyday…Thank you!!!
Samanthina

Hi,everyone.I complete this workout in 20:41min. about half an hour ago + one burpee for Erin as always.
Thank you very much ,guys:)
Good night to everyone.
http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

Wahoo. I beat my personal best by 4 minutes! Plus I used a heavier weight. I did this in 22:40 with a 20lb sandbag.
Bohdanam

17:49 min with 35 lbs bag,(#1 was brutal with that heavy sand bag)
on 4/28/11 17:20 min ( but my bag was only 25 lbs)

BTW
GOT MY SANBAG FOR MY B. DAY FROM MY FRIEND!!!!!!!!!!
SO HAPPY
Ioana_mo86

Hy everyone!
My time 20:45 with 8kg bag. Awesome, cause last time I needed 25:14 to finish :D.
Have a good one Bodyrockers!
GoustiFruit

15’35, I lost 1+ minute since the last time I did it (14’32 on 07/11) :’-(
But I know the reason, I lost almost 3 weeks of training if August and one more in September (not my fault !)… it’s incredible at what speed we lose strength and energy when we stop training !
http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

I did this workout this morning for the second time and I loved it again! My new time was 1 min and 9 sec longer than 5 months ago, but I gave it my all and I felt great afterward! My old score was 22.49 and today’s score was 23.58. Thank you for this great workout!
Gerrilee Schafer

I’m still a week behind every one, but I finished this in 15:46 using a 25 lb SB. Last time I did this was Apr.29 and it took 19:13 using a 20 lb SB

:-D
Anonymous

Did this one again today with my 6kg sandbag. My old time was 14:52, and today I push this trought in 13:58 min. :D
http://www.facebook.com/people/Lenett-Kendall/100001864842079 Lenett Kendall

Amazing workout for your legs and abs! I completed all the exercises in 26:15 :) Too bad i had to use 2 15lb db in substitute to the sandbag but it was better than nothing at all. Thank you zuz and freddy!
Anonymous

24 minutes. I wish I remembered my time the first time I did this workout, because I feel like I SMOKED it.
Anonymous

10/24/11: 18:19 @ lunch in a park. I used my heaviest at-work weights, a set of 8#, 16 total.

Thanks :)
Anonymous

6th time, and i beat my score again. yay!!

23:02…..19:32…17:52!!…17:19 + burpee for erin…15:30 + burpee for erin
15:06, plus extra burpees

power to erin!!
thanks :)
Sofi

Wow i can’t believe it!.. My friend and I finished this today in 11:56… Damn i almost puked when we finished it.. I guess that doing it with a friend, helped me to push REALLy hard, harder than if I do it on my own haha..
Anonymous

21:11
I did the first ex. with a 8kg dumbell, which was…. uncomfortable.
Anonymous

Did this on October 10th in 31:49, and today I managed it in 24:22! Used 16 lbs instead of 24 like last time, but my form was so much better and it was much easier to push through tough stuff like the jump lunges. Thank you, Bodyrock. <3
Gerri Lee Schafer

That feels better…..no thinking, just working out :-D….back is feeling better so I upped my SB to 27.5 lb for this one, will wait to get back up to my usual 32.5 lb…caution…

So, did this Apr 29 w/20 lb in 19:30
Sept 27 w/25 lb in 15:46
today w/27.5 lb in 13:55

my push ups for today, sets of 20
military
knee tuck
sumo
left 1 arm side triceps
right 1 arm side triceps
super wide
total 120

challenging after all those planks
Gerri Lee Schafer

That feels better…..no
thinking, just working out :-D….back is feeling better so I upped my
SB to 27.5 lb for this one, will wait to get back up to my usual 32.5
lb…caution…So, did this Apr 29 w/20 lb in 19:30 Sept 27 w/25 lb in 15:46 today w/27.5 lb in 13:55my push ups for today, sets of 20militaryknee tucksumoleft 1 arm side tricepsright 1 arm side tricepssuper widetotal 120challenging after all those planks
2 minutes ago Abs Now! Workout
JessJN

12/22/11, Lunchtime workout
I beat my last time with 15:57. I only used an 8# DB today, because I shared the other one with my coworker. We followed this with a 7 min bonus:

4R 10/50
17 ab chopper (sides only)
17 leg lift butt lift (1LL + 1BL = 1 rep)
22 side crunch Rt
26 “” LT

+ 3 min glute squeezes

Awesome workout!

Thanks :)
Mode

22min!
Anonymous

I did this workout again today, because it is quite possibly my favourite. 16 23. YES YES YES
Vivi

I redid it today and can’t believe my time!!! 2min less than the last time !!!
Very happy of my progress ;)
- Vivi
  
  I forgot to put my score : 8.49 min.
Brittany Verner

I agree with Leanahope that jump lunges are evil! They are so hard. I definitely beat your time at 16:19; however, because I am traveling this weekend I did not have my sandbag so I did all of the exercises without it. It was still a brutal workout though!

I only need to do the 1000 jump rope jacks and I will have done all of the workouts for the schedule for Abs. I am pretty excited. I am trying to mix up the new workouts with the old ones. I think they are different but great in their own ways so this week I am focusing on the old and next week I am going to do the new workouts!
Brittany Verner

I agree with Leanahope that jump lunges are evil! They are so hard. I definitely beat your time at 16:19; however, because I am traveling this weekend I did not have my sandbag so I did all of the exercises without it. It was still a brutal workout though!

I only need to do the 1000 jump rope jacks and I will have done all of the workouts for the schedule for Abs. I am pretty excited. I am trying to mix up the new workouts with the old ones. I think they are different but great in their own ways so this week I am focusing on the old and next week I am going to do the new workouts!
kay

great sweat! 21 minutes

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