Cut The Cheese Workout

Apr 30 2011

Cut The Cheese Workout

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

Hi BodyRockers,

Freddy here :)

There is a great line from the Shawshank Redemption that goes something like this “Get busy living or get busy dying.”

I was thinking today about the difference between living and surviving. Living is a great dynamic adventure filled with constant shifts and changes. Living is doing, it’s taking action towards your goals – it’s moving with passion.

Surviving on the other hand is sedentary. The months slip by and nothing seems to improve. Surviving is trying to hold on with a weakening grip as the gravity of the years press down on you. Each of us has to take our final curtain call eventually, but when you step back and look at the quality of lives lived – I will always choose to live my life rather than survive it. The choice is always open to us in each moment. That’s my deep thought for today :) Now about cutting the cheese during your workouts….

P.S. Zuzana here :) Thanks so much for all of the birthday wishes from you and secondly I did not fart in today’s video :) I will share my birthday presents tomorrow so be sure to come back for this Fashion Haul (plus I have a new Perfume) :)

Workout Breakdown

Time: 14min.Workout Type: Interval trainingExercises: 5

Plank Jump & Reptilemax. reps during each interval
Diamond Push Ups5 reps
Leg Lift & Toe Touchmax. reps during each interval
Reverse Push Up5 reps
Sandbag Sumo Squat & Leg Liftmax. reps during each interval

Get your gear for this workout here:

INSTRUCTIONS:

1. Plank Jump & Reptile

4 minutes of interval training. Set your timer for 6 rounds of 10 seconds and 30 seconds intervals. Complete as many reps as possible during each 30 second interval and write down your score.

Starting position.

Jump your feet forward.

Bring your right knee as close to your right arm as possible. Aim somewhere between your shoulder and your elbow.

This is one rep. Alternate sides for each rep.

My reps: 14, 13, 13, 10, 10, 9

Freddy: 14, 14, 10, 11, 9, 9

2. Diamon Push Ups – 5 reps

Get into a plank with your fingers pointing towards each other and hands closer together. Keep your abs tight and don’t drop your hips. If you are a beginner then do these push ups off of your knees.

Bend your elbows and lower your body down in a very slow motion and then power up into the starting position.

3. Leg Lift & Toe Touch

4 minutes of interval training. Set your interval timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval and write down your numbers.

Lay down onto your exercise mat and and extend your arms above your head. Engage your abs and press your lower back into the mat. Lift your legs up towards the ceiling and at the same time lift your upper back off of the ground as well – try to touch your toes.

My reps: 15, 13, 10, 11, 9, 10

Freddy: 13, 12, 10, 11, 10, 9

4. Reverse Push Ups or Pull Ups – 5 reps

Grab the handles of your dip station and get into the starting position. Your arms are extended and your body is in one line from your knees to your shoulders. Your feet are under your knees. Keep your abs tight throughout the exercise.

Pull your body up with power and then slowly lower yourself down into the starting position. Complete 5 reps.

5. Sandbag Sumo Squat & Leg Lift

4 minutes of Interval Training. Set your interval timer for 6 rounds and intervals of 10 and 30 seconds. Complete as many reps as possible during each 30 second interval and write your reps down.

Starting position with your feet wide appart and knees and toes pointing slightly outwards. Keep your chest up and back straight. Push your hips back and get into a half squat.

Shift your weight towards your right leg and lift your left leg up. Return to the starting position. This is one rep. Alternate legs for each rep.

My reps: 15, 16, 14, 14, 13, 13

Freddy: 15, 16, 15, 14, 14, 13

Enjoy your workout! :)

Around The Web

Abs Now! Workout BodyRocker Irena – Team Czech Republic

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

LOL I have the same mat and it makes the same sound sometimes :D :D :D :D Thanks for not editing that part out, I loved it :D You are such an amazing people, guys :D
I will do this one the first thing in the morning :) I went on a short hike with my mom today instead of a workout (yes, still feeling the Abs Now workout, haha!). Hate slow pushups, I can’t wait to do them :D Doing something I hate and being succesfull at it makes me feel so good :D Tomorrow I start my own little challenge – working out EVERY day in May, so I have to do a workout or a challenge each day in May! If I will succeed, I plan to buy some new exercise clothes for myself :)
- JoannaKonieczna
  
  I keep my fingers crossed Nina! :)
  - http://www.makavelina.webnode.cz Nina_CZ
    
    Thank you Joanna! :))) Last time I did this was in November 2010 and before that in September 2010 :) Since that I was not able to complete the whole month :D
    - JoannaKonieczna
      
      I think you have got many exercise clothes hym?:)…at least …2 ;)
      - http://www.makavelina.webnode.cz Nina_CZ
        
        I have a few (definitely not as many as Zuzanka, lol, I bet she has more exercise clothes than regular clothes, hahahhaa) :D I recently fell in love with Lululemon bras and crop pants, I can’t resist buying new ones :D
      - JoannaKonieczna
        
        Since I’m Bodyrocker, I can’t resist buying exercise bras too :))) ANd YES Zuzi has got MANY of them :)
      - Donna
        
        I can’t wait till tomorrow to see her birthday presents:) I bet she got heaps of exercise outfits…
  - http://www.facebook.com/people/Iarina-Croitor/610265567 Iarina Croitor
    
    I like that!! I might have to join you :)
- Donna
  
  Good luck with your exercise challenge Nina:) May the month of may be good too you:)
- Samantha R
  
  Hi Nina! Good luck with your challenge – make sure you let us all know how its going. Hope you are well and happy;) Sx
JoannaKonieczna

I’m crying with laughter because of your “farts” Zuzi ;))))))
Anonymous

:D :D :D Hahahaha, Zuzana I laughed soo much when I read your comment about farting in the video! You guys are great, really!! :) You’re such a laid back, down to earth, open minded people, that I can hardly imagine anyone not liking you!! :)

You rock! Freddy, I totally agree with you about living vs surviving. Great post, thank you!
Can’t wait for the fashion haul tomorrow!! I LOVE having something to look forward to!!
:* :*
Susanna Anderson

That was totally cute and hilarious! The same thing was happening when I did that exercise with the big ball the other day, and when my husband came into the room I couldn’t do it without laughing!!! :) went for a 7mile run today, but can’t wait to do this tomorrow!
Ziba

ROFL! @ the farting sound…and ur laugh is so cute :D…this is now one of my favorite videos…because its so natural and cute :D

i will do this tomorow ^^! …happy birthday… and btw… u look like u’re 21 not 29!

and last but not least…i dont think any bodyrocker is a surviver…we’re all living and improving day by day ..thanks to you guys :D
http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

Just curious, what is the modification for those of us without the dip station (or a pull up bar?) Thanks!
- Donna
  
  Get two chairs and put the broom directly across them and you slide under with your body in the middle and the chairs will be on your right and left side of you. Grab hold of the broom handle and lift. Hope this makes sense:) Have a good workout:)
  - http://www.facebook.com/profile.php?id=524971258 Courtney Riddles
    
    Donna, thanks for the suggestion! The chairs they give us in these dorms only have a hole right next to the butt area and they are rocking-like chairs. :P Well, I’ll try something for fitness at least once. I’ll let you know how it goes.
    - Donna
      
      Hey Courtney, I should of typed STURDY chair because I don’t want you to hurt yourself so please be CAREFUL:)
      - http://www.facebook.com/profile.php?id=524971258 Courtney Riddles
        
        Will do. :) The “broom bar” will be maybe a foot and a few inches off of the ground. And I’ll test a few to see if it’s stable. If not, I’ll figure something else out I guess.
      - tee
        
        some people have said they do them from the edge of their kitchen table, if you have one. Or since your in a dorm maybe two friends could hold the broom, and then you could take turns! LOL
  - JoannaKonieczna
    
    Finally I have my dip station, since few days….but before this I used 2chairs and broom too :)
    - Donna
      
      Woo hoo:) Now you can do everything like the pro. I also plan on buying one soon:)
IronFistGirl

Haha u guys are awesome ! I agree very down to earth – use would fit in perfect in Australia !! A great sense of humour! I’m in my car traveling but can’t wait to do this workout with my mother inlaw when we arrive. All dressed n ready to go.

Cheers for being you !!
- Anonymous
  
  That’s so cool that you work out with your mother in law! I’m sure your offer each other lots of encouragment.
Anonymous

I’m glad I’m not the only one that happens to. My mat started farting at the gym once….I got some stares.Your laugh is so cute. :) I will do this workout in the morning as I’ve already worked out today. Hope you had a great birthday!
- Anonymous
  
  Okay, I finished! Those toe touches were a lot harder than I thought they would be. I found slow reverse pullups to be challenging as well. I added 5 minutes of skipping mixed with 5 minutes of shadow boxing for extra cardio afterward. My downstairs neighbors are moving out today, so now I won’t feel as bad about skipping rope in my upstairs apartment.
  Part 1) 13,11,12,11,13,10
  Part 3) 11,9,10,9,12,9
  Part 5) 8,10,10,10,11,10
  
  I had to tell my hubby to get out of the room, which is why my first set of sumo squats is lower. Do you guys get interrupted by family when you’re working out?
  - Donna
    
    Hubby is on holidays so he has been watching me exercise and helping me stretch:) He pushed his body weight on my back to help me touch my knee’s with my nose while I am touching my toes…
http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

I too use my exercising mat as excuse that it wasn’t me hahaha
Donna

Good Morning Zuzana and Frederick, I am feeling very HAPPY this morning for a few reasons:)

Well firstly this will be my 87th workout with you guys in 4 months. I discovered you on the 29 of December so it was our 4 month aniversary on your birthday of “BODYROCKING” but I didn’t want to steal your thunder so I am letting you know now:)

I weighed myself this morning something I haven’t done in over a month because the doctor told me I will be putting on muscle mass from your workouts and I didn’t want those SCALE numbers playing with my head.

I have gone through your whole website the past week and have adapted all your challenges, advice and recipes including the Sugar challenge which I found hard in the first two days. But as they say where there is a will there is a way:) I went and bought Agave Nectar which I have been using all week instead of sugar. It paid off big time because I lost 1.6 kilos of unwanted FAT.

I am so glad I listened to you and kept and exercise log book instead of using scraps of paper because I have vital information about my fitness improvement and journey in my log book. In just a mere four months I have improved in many ways. In the beginning I use to leave exercises out, not be able to do all the reps or just skip entire workouts because they looked to hard, I wasn’t able to exercise with you every day. My strength, endurance and ability to perform has increased greatly. I plan on going back and revisiting the ones I left out.I can now BODYROCK with you 6 days a week:)

I have also kept a food diary for the past 9 months and that is also very informative to look back on and make changes to your diet and see where you are going wrong. I have all the right tools to get me where I want to be:) I have already reached my goal weight but I want to lose a little more:) Today for breakfast I had low fat yoghurt with 10 grapes and a chopped up celery stick. I prefer toast or porriage for breakfast but I have become wiser by listening and adapting everything you say and know that I have to do a workout to earn those even if it’s just a 4 min full intensity workout:)

THANKYOU ZUZANA AND FREDERICK:) XoXo

P.S To all the “NEWBIE’S” if I can do it you can too. Best of luck…
- Ziba
  
  I’ve been looking for Agave nectar for so long..and i cant find it anywhere! anyone living in vancouver…help =(
  
  and congratulations on reaching your goal =) .. hopefully i will get there soon =)
  - Donna
    
    I got mine from a health food store and found it easily. If you are really desperate and have tried everywhere then ebay sells it:)
    
    Thanks Ziba and good luck with your weight loss goals:)
  - Luigi
    
    Agave Nectar Vancouver: I get it at WholeFoods Market or Choices.
    Btw if you really want to cut down on calories but still need the sweet
    flavor of sweet (I do) try Stevia.
    - Ziba
      
      oh thanks! i will try those… and for stevia..well because i make my own protein bars..and i would like to use agave nectar in them…to give them some chewiness..
  - Cindy Beverly
    
    Have you tried the bulk barn?
    - Ziba
      
      i didnt think they’d have any …but good to know they might lol!
  - Eimear Rose
    
    Unfortunately agave nectar is just sugar, in fact it is worse for you than cane sugar as it is mostly fructose rather than sucrose, so it has to be processed in your liver, very stressful for your body. Insulin levels spike, which caused the sugar to move from your blood stream to your fat cells to be stored as fat. The best type of sweetness is ordinary low sugar fruit, like berries. That was you will wean yourself off the attachment to sugar, which is how you get really great results and maintained fat loss. http://www.westonaprice.org/Agave-Nectar-Worse-Than-We-Thought.html
    http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html – this explains how fructose is metabolised and is stored as fat, and the sugar in agave nectar is mostly fructose.
    Clearing sugar completely out of your diet is the hardest, but it does give the best results. Good luck!!
    - Ziba
      
      thank u for ur advice =) i will follow it
- Anonymous
  
  Congratulations! That’s really impressive improvement for such a short time.
  - Donna
    
    Thanks Ieanna:) I had already lost most of my weight before I started bodyrockin. I just would like to lose a couple more kilos and then build as much muscle as I can but not be too bulky:) I want to look as good as Zuzana:) So I still have a long way too go:)
Sara

Happy birthday, Zuzana! :)
Anonymous

wow loved this workout
i added 5 slow pullups first
burpee/reptiles: 13,12,11,10,11,10
5 slow diamonds (+10 normal diamond pushpus)
leg raise and toe touch: 12,11,11,10,10,10
5 slow chinups, 5 slow pullups
triple sumo squats (jump squat, jump tuck, side leg lift, side leg lift) :4,4,4,3,4,4
5 slow pullups, 5 slow chinups

+ some ab work
hanging knee raises: 5,10,10,5 (+5 isometric leg extensions)
pulley crunch w/ 40 lbs: 10,10,10
crunches to knees: 30
bicycles: 20,20,20

stretching:) great workout, almost didnt do it, it was getting late
ooo also, i got so sunburned today for like the first time in my life. I was outside studying from 11-4 in the sun, and didnt realize i was burning until i went inside and my mom saw me lol!! its not too bad, idt its going to peel or anything, but im sad i did that to my skin:(
http://www.facebook.com/people/Iarina-Croitor/610265567 Iarina Croitor

OK, you are too funny Zuzana!!
So I have to say this has been my first workout in two weeks, I know!!! I let myself down :( I need support form all you body rockers- you all rock!! I was on vacation to Thailand, my first big trip out of the country and was amazing. I did stay active, but did not do any formal workouts. I’m finnaly over the jet lag, I ran a 5 mile this week and did a 2 hr yoga session at a local yoga studio. I feel ok, but i was struggling through this workout a bit. Thing is even if you stop for 2 weeks your body has some catching up to do…. Dont know- i almost feel discouraged that you can get out of shape so quick.

My scores:
Plank Jump: 13, 12, 12, 9, 9, 11
Leg Lift/Toe touch: 11, 10, 8, 8, 6, 8
Sumo: 14, 10, 12, 11, 11, 12

I got into the Women’s Nike Marathon :) I’m excited – I will be running a half. MY GOAL – I want to run in a sports bra – with a nice flat tight stomach and shorts – I always wanted that! – Zuzana your body is PERFECTION!!!
- Glad to be back …
http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

Plank Jump Rep 13 14 12 10 10 12
5 Diamond pushups
Leg life toe touch 10 9 10 10 9 10
5 reverse push ups
Sandbag sumo squat 17 16 14 14 14 16
Thank you Zuzana and Freddy
- http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie
  
  Oh and I have a funny cut the cheese story, so Ive been with my husband for 7 years and he never not once heard me fart because I always either held it or walked away, but last year when I was doing one of your workouts he was is in the room with me and I when I was coming off the floor into a jump and I farted the loudest fart ever, and I was so embarressed and my husband was in shock, then he started laughing. So now we have this story of the first time he ever heard me fart was when I was working out. Now I close myself up in my room just in case. LOL.
http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

Plank Jump Rep 13 14 12 10 10 12
5 Diamond pushups
Leg life toe touch 10 9 10 10 9 10
5 reverse push ups
Sandbag sumo squat 17 16 14 14 14 16
Thank you Zuzana and Freddy
Donna

While I was doing my leg lifts & toe touches I thought of you…lol You have a great sense of humour to be able to leave that in the video:) Speaking of farting I started drinking green tea again yesterday and it doesn’t seem to agree with me because it was very windy at my house yesterday…lol

Just finished this and my scores are;

Warm up 10 min skipping

Plank jump & repitle 13,12,11,9,10,11
5 Slow diamond push ups
Leg lift & toe touch 12,11,11,10,10,14
Reverse Push Up I did 15 reps because I need to build more strength in my arms:) With the aid of a two sturdy chairs and a broom:)
Sandbag sumo squat & leg lift 13,12,12,11,12,12

Followed by 10 min skipping (not sure if we are still meant to continue 20 min skipping after workouts but I find breaking in up in the beginning and end of my workout easier to incorpotate in to my workout on a daily basis:)

20 min Cooldown and stretching

This is my 6th workout in a row for the week but I would like to do another one tomorrow:)

Do you guys only do the one BODYROCK workout a day???( because I want to gain more muscle mass like Zuzana) and if two BODYROCK workouts a day would help to do this then I am willing to give it a go if my body can hope with it:)

Thankyou and sending love and Kisses:) XoXo
- Anonymous
  
  Donna – your body actually builds muscle during recovery that’s why I would not recommend that you workout twice a day if your objective is to build muscle. The schedule set by Freddy and Zuzana is great because the exercise challenges can be seen as a kind of break between workouts even if some exercise challenges are really brutal!!
  I have to say that I want to build muscles as well but workout 6 times a week. I know it would be better to workout less and have more recovery days for my muscle to grow but I am just so addicted to Zuzi and Freddy’s workout ;)
  - Donna
    
    I would like to lose a bit more weight and build muscle at the same time:) I have read that it is difficult to do both together but it can be done:) I wonder how many days rest Zuzana and Frederick have on a weekly basis or do they mix it up…
    - Anonymous
      
      Zuzi and Freddy’s workout are great for fat loss and muscle building (it combines both cardio and strength training) so that’s great. Basically the week for Freddy, Zuzi and all bodyrockers works like this: Monday, Wednesday and Friday: workout – Tuesday, Thursday and Saturday: exercise challenge – Sunday: Rest!!
      I am not a specialist but I would take at least a day of rest per week and have lighter workouts or exercise challenges to rest your muscles every other day. Follow Zuzi and Freddy’s schedule and everything should be fine, but remember diet plays a very important part as well ;)
      Good luck but you found the right website so that’s the most important part;) You will find the motivation as well with all the community of bodyrockers
      - Donna
        
        Thanks Claire for helping me out with your information, suggestions and advice:) I took today off and might take tomorrow off as well only because I have the flu:(
        
        I totally love this site and all the beautiful people that are part of it. I truly enjoy being a bodyrocker even with the jump lunges and mountain climbers…lol
AudraFit

Too cute Z! I think we all have had a fart noise whether it’s an exercise ball or mat fart LOL! Or real haha! I for one have been eating clean for a year now and have never been more gassy in my life! Haha TMI I know. Anyways, can’t wait to hit this workout on Monday and looking forward to your fashion haul and diet challenge! Love ya guys!
- Anonymous
  
  OMG I know. Increased protein=increased gas I think.
Anonymous

I can’t wait to do this one tomorrow, looks like a lot of fun.

I wanted to share what an amazing day I had, and it was all because of BodyRock. I was without my car today (I live in LA so this makes getting around nearly impossible) so I decided to just walk, explore and enjoy the free time I had while waiting for my car to get fixed. Knowing I would be away from my home and computer all day, I decided I would go to the gym to workout and confront the only BodyRock workout I had not managed to complete. I’m talking about the New 400 Rep Burpee Workout I attempted in February. When I did this then I managed only 2 1/2 rounds (250 reps). I decided today that I was going to do this one again and this time complete all 4 rounds (400 reps) no matter how long it would take me (I had the time after all). And I did it! I completed the full workout in 1 hour 37 minutes 42 seconds. I was thrilled that I actually finished (especially since Brutus was yelling loud and clear to stop, that this was beyond torture). And the rest of the day I walked around with a big smile that and quite proud that I pushed through. Thank you so much Zuzana and Freddy for helping me have one of the best days ever!
- AudraFit
  
  High five! Congrats on your breakthrough!
  - Anonymous
    
    Thank you so much. And I hope to soon get to the point where I can post scores that match yours. Your scores are always quite impressive.
- http://www.facebook.com/profile.php?id=644981165 Heather Schultz
  
  Congratulations!
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

Wise words Freddy and Zuzana , you handled that well. Hate it when the mats do that and thankfully ,yes, it is the mat ,not me!, LOL
my scores for this fun workout:
PLANK JUMP & REPTILE-13,14,15,14,14,14 1/2
DIAMOND PUSH UPS-5 reps
LEG LIFT & TOE TOUCH-15,14,14,14,14,14
REVERSE PUSH UP-5 reps
SANDBAG SUMO SQUAT & LEG LIFT-18,18,17,17,17,18
Bodyrockerchick

Happy Birthday!!! you are the hottest/most fit 29 yr old I have ever seen! I love you!
http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

I can’t help it but I was laughing with you when I was viewing your video. You’re so cute. Hahahaha!!! *LOL* …..I can’t wait to do this but not now I did hiking for almost half day (starting 6:40am to past 12 noon) today (it’s Saturday here, 4/30/11) and my toes and body are still sore but it feels so good. :)

Happy birthday again… can’t wait to see your fashion haul. Luv ya, guys!!! :X *HUG*
http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

happy late birthday!!!! i didn’t realise it was on the day before, i was wondering whats happening =P
Zuzana, i wish you to stay as wonderful as you are, to achieve everything that’s on your life list and constantly prosper in all of the areas in your life!
thank you for this funny post, i woke up in a horribly sad mood and Freddy’s words about living life and survivng plus the mat fart definetly made my morning got me in the mood for running and for pressing it up during the whole workout with an easy heart!
THANKS A LOT GUYS!!!!!!!!!!!!))))
Anonymous

George Carlin – Fart Jokes
- http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár
  
  :-D Good ol’ George, I miss him so much. RIP.
- Anonymous
  
  I love Carlin. Wish I could have gone to one of his shows before he passed. RIP
- Anonymous
  
  I love that clip when he talks about stuff :)
  - Anonymous
    
    Hi Masage and everyone,
    
    Carlin was a genius at making the ordinary joke extraordinary. Lots of people would do the “blame the dog” or some variation of it. Instead Carlin makes his own mark, I love the lines “And it turns out to be one of those farts that would strip the varnish off a foot locker” and “A fart that could end a marriage!” Yeah…I miss him, but we have these clips of him at his best!
    
    Sorry to be so tangential to the normal topics here…but I didn’t bring up farts in the first place and I’m of an age when I regularly do almost exactly what Carlin jokes about in the video. :-)
    
    Anyway, My equipment mat (much thicker than Zuzana’s exercise mat) will at times generate a great imitation of a fart as well. :-) Maybe we could double stick tape the mats down and stop this. Might not be good for the flooring to do this though.
    
    Take care,
    –Chris
Anonymous

Hi, newbie here, i hope i may be a part of this great group, even if im not slim and fit as all af you.
This was my first workout i managed to complete. I had to modify some excercises, because its still too hard for me, no sandbag (my fat is my sandbag).
I have 31% fat in my body, so if i want to be healthly, everyhting under 23% is ok (doctor told me, so i hope he is right).

So my workout results:
REPTILE 12,9,9,9,10,7
DIAMOND PUSH UP (for begginers) 5
LEG LIFT (I manage to lift just legs) 9,10,7,10,10,10
PUSH UP (for begginers) : 10
SUMO SQUAT (without sandbag): 12,12,13,13,13,14
+20 minutes skipping

May I have a question?
I would like to buy dip station, do you think i should order it with accesory pack (belts etc.), will Zuzana ever use it?
Ladies, any suggestion for real good running bra for big breasts?

PS: Sorry my english grammar.

Thank you!
- Samantha R
  
  Hi! Sending a massive high five for your first workout, your numbers were fantastic!!!! You’ll notice a difference quickly with these workouts but don’t lose heart or give up if you don’t lose pounds to start with thats totally normal. Have a look at the diet challenges and set yourself one per week this will help with your goals too. Your doctor is right with the fat percentage and no I’m sure I’m right in saying Zuzana has only used the belts once in the past year so I wouldn’t bother with the accessory pack. Finally (I’m sure you’ve noticed) this is probably one of the most supportive and positive communities you’ll find. Sx
- Mary Lou
  
  Yes I totally agree with Samantha, great numbers for a beginner! She is absolutely right about the diet challenges too, your biggest enemy is sugar in all its forms, especially High Fructose Corn Syrup (soda) and grains (bread, pasta, cakes etc)! Eliminate those and keep up with the workouts and you’ll see fantastic changes in the mirror and in your clothes very soon, but NOT on the scale, so don’t worry! You go girl!
- Donna
  
  You already are a part of our bodyrocking group you found us and you done your first workout:)
  
  CONGRATS AND WELCOME:) keep up the great work and you will see results:)
- AudraFit
  
  Welcome! This place is one of a kind! Just keep coming back and never give up:) Your gonna get great results and glad to have you as a part of the community =D
- Angharad Timms
  
  Well done for getting started – it only gets easier !:) Shock absorbers are the best sports bras but I also choose to wear another crop top on top to further reduce bounce. Happy Bodyrocking!
- Anonymous
  
  Welcome and congratulations on your beginning towards an amazing life of fitness and health. It’s a wonderful journey, and you are going to love the results–external and internal. The support from this community is amazing.
  
  As for the bra, I found a great one for high impact support by Champion, style CH 1695. And the straps are versatile, so you can wear tops with razer-back or regular straps. Hope this helps.
- Anonymous
  
  This is a fantastic site with awesome workouts, diet advice and challenges, but besides that it offers tons of support and well wishes from BodyRockers all across the world……so WELCOME!!
  Great numbers and keep going. All you need is Zuzana, her workouts and a gymboss to get started and you’ll get where you want to be in NO time!!
  Best of luck on your journey “newbie”
- KIMBERLAKE93
  
  Welcome!!!!
  Great numbers, just keep it up daily….you will start to see minimal changes within yourself and it feels SO great!! We are all here to support you on your journey! All the best! CHEERS! :)
http://twitter.com/GoustiFruit GoustiFruit

What is it with you girls, debating about your farting experiences !? That’s gross, stop it ! Girls should not be allowed to talk about that ! Let me continue to dream !
- http://ozziepossum-diyhealthfitness.blogspot.com/ Ozziepossum
  
  Yes, we girls are perfect in every way. We don’t fart, burp or smell!
  
  :)
  Dee
  Aussie Aussie Aussie
  Pft Pft Pft!!
  - AudraFit
    
    LOL ;)
Samantha R

Morning everyone! This video made me laugh loads, my mat made a trumpy noise too but not so much of a comedy one as yours. Glad you had a fab birthday. I really enjoyed my workout this morning thank you both.

Plank Jump & Reptile: 15, 16, 13, 14, 14, 13
Leg Lift/Ttouch: 12, 11, 11, 11, 12, 12
Sumo Squat & Lift (12k SB): 17, 17, 17, 17, 17, 17

Sx
Mia

Hieveryone,

ahahah that was hilarious!! you guys are amazing, thanks for sharing :)
this was an awsome workout, another one for the list of favs, a total absolute abs burn out!!

Plank jump & reptile: 12.12.8.10.10.10
Leg lift & toe touch: 11.12.12.11.11.11
Sumo squat & leg lift with 7.5Kg: 14.14.15.15.15.15

I can already feel the soreness in my abs when I take a deep breath… I only just finished the workout, tomorow is planning out to be an ouch ouch day. Thanks Zuzana!! :)

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

Great WO, as always! I laughed sooo much at your videao (not at you of course) it was so funny!
I loved the way my abs burned!
I didn’t count the plank jump & reptile, but my score for the leg lift was 12.12.12.12.11.11 and for the squat (I used 10 kg) I got 14.13.13.12.12.12.
Looking forward to some muscle soreness tomorrow!
http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

I’ll be off the radar next week due to a trip to Milwaukee, but this was a good send-off for me! My scores were:

Jump Plank & Reptile: 15, 15, 10, 12, 11, 12
5 nice-and-slow diamond push ups :)
Leg Lift & Toe Touch: 14, 11, 10, 9, 11, 10 (my lower half didn’t want to come up so my upper half ended up doing overtime on some of these! :) )
Pull Ups (not reverse push ups): 5 slow ones, didn’t have to put my feet on the floor for them! :)
Sandbag Sumo Squats and Leg Lifts (30lb bag): 15, 16, 16, 15, 15, 15

I love doing these workouts! Thank you all so much for sharing them!
Anonymous

Very much appreciated, thank you. It did feel awesome.
Angharad Timms

aaww yeahhh was gonna be my day off today but I am now addicted haha it was a toughie!
Plank&Reptile 10, 10,11, 9, 12, 9 such a hard move!
LegLift&ToeTouch(including fart noises) 13, 13, 9, 15, 14, 14
Squat (6kg) 16,16,16,16,15,16
Happy Belated Birthday Zuzana!x
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

How many times have I said already that Zuzana can still surprise me?
I thought these intermediary diamond push ups will be a welcome rest between the killer reptiles and the toe touches (after all I can do 50 regular push ups and 100+ burpees), but nope, I couldn’t have done a 6th one for my life. Amazing, how such an insignificant looking little change in an exercise can make it so much harder.
Long story short, my challenge scores are:
Plank jump reptiles: 13, 13, 13, 13, 13, 11
Leg lift toe touches: 10, 10, 10, 11, 11, 11
Sumo squat leg lifts with 8kg: 18, 19, 19, 20, 19, 19
Off to skip.
Anonymous

hahaha :) this video makes my day – I really laughed so much :D thanks for sharing :)

the workout was great, love it.
My scores (it could be better :( today I felt a little bit weak):

Plank jump + reptile: 11 8 7 8 5 9 (My shoulders/arms burnt so much)
Leg lift and toe touch: 11 11 9 10 10 8
Sumo squats (w/h 6kg weight) and leg lift: 14 14 12 14 12 13

Zuzana, hope you had an awesome birhtday :)
Excited to see the fashion haul :)

Nice sunday everyone!!!
http://twitter.com/GoustiFruit GoustiFruit

It didn’t look that hard when I watched the video this morning !? I suspect Freddy cut those parts where you are obviously suffering, to prevent beginners from running away ! But then, why, oh why, didn’t he cut the part with the mocker mat ? By the way, a good laugh is probably as hard for the abs as a good workout !

My scores…
#1: 11 / 11 / 10 / 10 / 9 / 9
#2: 14 / 14 / 13 / 13 / 13 / 13
#3: 16 / 16 / 15 / 16 / 16 / 16 (10 kg SB)

I did the diamond p-u twice instead of the reverse p-u because I didn’t want to set up all the stuff (broom stick, tables…) for just 5 moves :-p

PS: after all this time, I’m still impressed by th scores of some girls here ! :-o
http://www.makavelina.webnode.cz Nina_CZ

Wanted to do this a.m., but mr. husband showed up to pick up last few things he had here (some furniture, microwave oven, washing machine..) so I did it just now at 7:30pm :D
My score:
1) Plank Jump + Reptile: 11-9-8-7-8-9
3) Leg Lift + Toe Touch: 12-9-10-8-8-9 (abs dead)
5) Sandbag Sumosquat + Leglift: 16-13-11-12-13-12

Loved it a lot! :)
Now that I only have my stuff here, I am ready to repaint the walls, I can’t wait for that, I already have it planned :)
- Anonymous
  
  Hi Nina,
  
  Painting is very good therapy and can make the home feel your own!
  
  Take care,
  –Chris
- http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova
  
  Way to go, Nina! re-designing your place will be Amazing therapy and mood-booster ;)
http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

haha so funny :D
Happy belated birthday Zuzana :)
looks like a great workout I’ll do it tomorrow morning
Cindy

My scores are:
Plank Jump and Reptile 16-14-14-13-12-12
Leg lift and Toe Touch 14-14-14-13-13-12
Sandbag Sumo Squat and Leg Lift 17-16-17-17-17-20
I love this full body workout. Thank you!
Anonymous

12.5-12-11-14-13-9
7-7-7-6-6-6
13-13-13.5-12-13.5-14 with 10# (no sandbag, & i did this at home instead of the gym…all i have are 5# weights)

slow today!
http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

This video was hilarious! I couldn’t stop laughing!!!
Plank jump and Reptile 13-8-7-6-8-7
Leg lift and toe touch 12-11-11-11-10-11
Sandbag sumo and leg lift 19-17-14-15-16-16
I loved this workout! Thank you
Anonymous

Probably should not have done this today, my body still weak from yesterday’s 400. But I pushed through, though not with the best scores.
Plank Jump & Reptile: 12, 13, 10, 9, 9, 9
Leg Lift & Toe Touch: 12, 11, 11, 11, 11, 12
Sandbag Sumo Squat & Leg Lift: 14, 14, 13, 13, 13, 13
Thank you.
http://www.facebook.com/profile.php?id=644981165 Heather Schultz

Excellent workout!
Plank jump reptile 15,15,10,10,9,11
Leg Lift toe touch 9,8,7,9,9,8
Sandbag Sumo, leg lift 18,16,14,13,15,17

Those toe touches! I just couldn’t speed them up!

I need some help! I have been bodyrocking since February and while I am seeing muscle definition, I feel like my butt is lifting a bit but getting bigger! My thighs are getting bigger too! I’ve been keeping track of my intake and I’ve barely been making my 1500 calories a day, usually I’m under. I push my hardest during all of the workouts, but I’m just not losing fat. Today I am starting with diet challenge #1 and I’m going to start earning my grains and carbs. Any other advice? I’m anxious to firm up and start seeing definition, but I certainly don’t want my butt or thighs any bigger! lol HELP!
- Sara
  
  I’m not a nutritionist, so this isn’t coming from an expert, but 1500 calories sounds rather low… you might be under-eating. This sounds good in theory, but the body doesn’t like to be starved, and might be storing fat for the lean times (people store fat in different places – yours might be in your lower half). Long-term, this can wreck your metabolism and cause you to lose energy. It sounds scary, but try eating MORE calories for a while – particularly protein and veggies and good fats. In my own experience, with my body, if I feel sluggish and am bloating and storing fat, I need to make sure I’m not overtraining and that I’m eating enough (and drinking enough water). Lack of nutrients is very detrimental to a healthy body. (Again, this is just what I’ve gathered from reading and with my own experience.)
- http://www.facebook.com/profile.php?id=644981165 Heather Schultz
  
  Thank you for your replies! I am a little nervous that I have been not getting enough, even though it feels like I am CONSTANTLY eating! It’s that last little bit of fat maybe 10 lbs that I am working on. I’ll try upping my intake to see how that works, and I’ll make sure it comes from “clean” foods. Thanks!
http://www.facebook.com/profile.php?id=644981165 Heather Schultz

Hey BodyRockers! I know there are several of you that are personal trainers. I am thinking of certifying, but can’t decide which company I want to certify through. I’m in the US, and I’d like something that is widely accepted. So I’m wondering if you would tell me what company you chose and why? my email is yogabeans@gmail if anyone is more comfortable answering that way.
http://delightfultastebuds.wordpress.com Jos

Plank Jump & Reptile 14-13-11-10-11-10

Part 2: 5 reps of slow motion Diamond Push Ups (35 seconds)

Leg Lift & Toe Touch 12-11-10-8-8-10

Part 4: 5 reps of slow motion Reverse Push Ups (38 seconds)

Sumo Squat & Leg Lift with Sandbag (I used 15 lbs backpack) 17-14-15-15-15

Total workout time: 13:14

Great workout, Freddy I like your principle of living your life instead surviving it :) Zuzana, you are too funny at the Leg Lift and Toe touch video..
lUCy

haha! HAPPY B-DAY ZUZANA!! from Mexico, I`m Taurus too (5 may) and I buy to myself a perfum too! that was myself b-day gift. But seriously I think, and I see that my best gift, all life, is my new body (I always sufer overweight) and that it`s thank`s to you Zuzana&Freddy, for your love and for be here and create BodyRocker :) I dyscover muscles that I never can feel or touch it before with gym or any other exercise; in the future I post my pictures as a BodyRocker Buddy ;)
lUCy

haha! for that “mat`s farts” put a towel under your back, that sounds is for the air keep between the mat and your skin ;P yes that happend to me too sometimes!
Sara

The video made me giggle. :) Thanks for leaving the silly bit in!

My scores:
Plank jump/reptiles: 14, 12, 13, 11, 10, 11
5 diamond push ups
Toe touches: 15, 13, 11, 10, 10, 9
5 dive bombers (no dip station – I did them extra slow)
Sandbag sumo squat and leg lift: 14, 15, 15, 14, 15, 15

For my sandbag, I filled a kitty litter container with water (approx 20lb) – the only problem was, the cap wasn’t tight, so it started leaking all down my back and neck. I tried to sling it down and tighten it quickly, but it kept on leaking, so I was giggling all through the reps, and occasionally trying to switch the sandbag so it wouldn’t drench me – I tried it on each shoulder and even held behind my head, but it leaked everywhere no matter what I tried. I’m soaked!

Thanks for a great – and refreshing – workout! :)
Sara

The video made me giggle. :) Thanks for leaving the silly bit in!

My scores:
Plank jump/reptiles: 14, 12, 13, 11, 10, 11
5 diamond push ups
Toe touches: 15, 13, 11, 10, 10, 9
5 dive bombers (no dip station – I did them extra slow)
Sandbag sumo squat and leg lift: 14, 15, 15, 14, 15, 15

For my sandbag, I filled a kitty litter container with water (approx 20lb) – the only problem was, the cap wasn’t tight, so it started leaking all down my back and neck. I tried to sling it down and tighten it quickly, but it kept on leaking, so I was giggling all through the reps, and occasionally trying to switch the sandbag so it wouldn’t drench me – I tried it on each shoulder and even held behind my head, but it leaked everywhere no matter what I tried. I’m soaked!

Thanks for a great – and refreshing – workout! :)
Anonymous

Forgot something last time…been listening to this tune a lot…Martin Solveig feat. Kele – Ready 2 Go (official music video edit) …

–Chris
http://www.facebook.com/people/Aleksandra-Bilcane/100001343398864 Aleksandra Bilcane

a really nice workout – i loved it. i always love workouts which challenge me and my abs were burning like hell during the 1st and 3rd parts.
my scores:
#1 Plank Jump + Reptile: 13, 10, 7, 7, 6, 8
#3 Leg Lift + Toe Touch: 10, 10, 10, 9, 8, 10
#5 Sandbag Sumosquat + Leglift: 16, 17, 17, 16, 17, 17
poacheR

“[...] and secondly I did not fart in today’s video”
gahahahahahahah … that totally killed me xD

Happy belated birthday Zuzana!

And, Freddy, you’re spot on. Surviving can have very different connotations though, very good or very bad, depending on the context. I think that’s what Red meant by that quote anyway; I interpret Red’s quote (what a movie, btw) as “Either you make a creative effort towards getting the most out of your life, or you keep busy misplacing and wasting all that energy on frustration and regrets until you die.”

I know which side of the coin I prefer.
http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

I think we all have to remind ourselves to LIVE once in a while instead of just surviving… And you guys just reminded me to put some extra effort into that! =D

Gosh i think i went through this whole workout with Brutus on my shoulder. He’s gone away sad now though, since i did my best to push through and finish!
My scores-
#1 Plank Jump + Reptile: 11-11-10-10-8-10
#3 Leg Lift + Toe Touch: 10-8-8-8-8-7-9
#5 Sandbag Sumosquat + Leglift: 11-10-11-9-10-11
I am buuuurning and trembling allover aaaaahhh!!

Can’t wait to see the new Fashion Haul! (And thank you!!)
http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

When comparing my numbers to your I realize I need to push harder. More reps during the first few rounds and less in the last few means you are pushing really hard. Clearly I can push harder.
p1: 13,12,13,13,13,11
p2: 12,11,12,12,13,12
p3: 12,12,13,12,13,13
Mary Lou

I did this yesterday and man those diamond push ups are killer! I can only go halfway down with some semblance of control.
part 1: 13, 13, 13, 12.5, 11, 11
part 2: 11, 10, 10, 9, 10, 10
part 3: 12, 15, 15, 14, 14, 14
I only did 12 minutes of skipping because I had to get out the door, but made up for it with all the walking at the little league parade!

There isn’t anything new posted yet this Mon am (EST) which one should I do???????? What are you other ‘morning’ people going to do?
Monstrosity5

I decided to do two full rounds of this entire workout and I made the diamond push up and reverse pull up rounds 20 reps each – here’s what happened:
PlankJ Reptile: rnd 1 :16-15-11-12-12-12 rnd 2 : 14-14-13-13-12-12
Diamond Push U: 20 x 2 rounds
Leg L Toe T: rnd 1: 16-15-15-14-13-13 rnd 2: 14-14-14-12-12-12
Rev Pull U: 20 x 2 rnds
SB Sumo Squat rnd 1: 16-16-14-14-14-14 rnd 2: 16-14-14-14-14-14
Tammy77

Good morning guys…So, I did this workout this morning and I’ve come to realize that I need and hope that this week focuses on push-ups and pull-ups…CHEST and BACK pleeeeaaaaaaaase!!

Here are my results for this workout:

Plank Jump & Reptile: 10-9 (thought this was paired with a push-up..oops!)-13-13-12-11
Diamond Push-up: 10
Leg lift & Toe touch: 12,12,10,12,10,11 (these are KILLER!!)
Reverse Pull-ups: 10
Sandbag sumo squat & leg lift: 15,15,15,16,15,16

Have a great day everyone
Anonymous

Hi there,

I just come back and i haven’t even unpack…I am getting to that in a minute..I will be checking comments and this workouts this evening and from tomorrow I am catching up
just wanted to say hi
- MariaBjørgJepsen
  
  Welcome back Ivana, where have you been?
  Love, Maria :)
  - Anonymous
    
    Hi Maria (if you were Croat we would probably call you Mare..)
    
    I was on Lošinj, it is a wonderful island and I was working whit kids and I had every day one hour of aquaerobic…
    
    and let me tell you all something. I have met one kid, he is 7 years old, and he was born without one hand ( below elbow), and he is so positive, so active, so smart, he is training tennis, basketball, he is going on art classes…and he has no shame…and he was taking all of us up…I can not describe to you that energy that he has…and I was thinking to myself, we all have our problems but…NOT really…there he was, somebody with real problem, and he was so positive, so alive, and so young that I was ashamed of myself..so if he can do all of this things..we don’t have excuses..
    
    I could write about him for hours..but…
    
    If you want to check out where I have been…
    http://www.artmedias.com/en/veli-losinj.asp
    
    It is good to be home, but in 2 weeks I am going away again, this time for whole summer..
    
    kisses
MariaBjørgJepsen

Did it this morning, but my abs were pretty weak after the “On the Floor” challenge I did last night :(
Anyway, I really loved the Plank Jump & Reptile :)
My scores:

Plank Jump & Reptile: 17-18-17-17-17-17
Diamond Push Ups: JEEEEZ, they are tough! did 10 from my knees.
Leg Lift & Toe Touch (burn baby, burn!): 12-12-10-10-10-10
Reverse Push Up (I did very low Pike Presses instead): 5
Sumo Squat & Leg Lift: 25-25-25-25-25-25

Can’t wait to see your presents, Zuzie ;)

Love, Maria
AudraFit

Hi everyone,
So, after a year & a half of being illness free a couple of coworkers decided to work with a cold and managed to pass it on to me. Thanks a lot! I feel cheated out of my workout today but, I pushed through with my sore throat and wheezy throat ;)

PlankJump/Reptile: 15/14/13/13/10/10
LegLiftToeTouch: 13/12/12/12/11/9
22LBBarbellSumoSquat/LegLift: 17/17/16/16/16/16

Those Diamond Pushups are tricep killers! I did the Reverse Pushups with straight legs for added resistance. I feel like poo so I’m gonna chill for the rest of the day.
MinnaK

Gosh it took me ages to get started with this workout. I was out partying last night so I was feeling super slow and lazy today. But I did eventually start and even finish!

Plank Jump & Reptile: 16-15-13-12-12-11
5 x Diamond Pushups (had to push myself up on my knees. dissapointed! )
Leg lift & Toe touch: 12-12-10-10-8-7
5 x Dive Bombers
Sandbad Sumo Squat & Leg Lift: 10-13-14-13-13-13 (i had trouble with my “sandbag” i used in the beginning)

And i just want to say that the leg&butt week really did miracles for my thighs! I get confused every time I look down and see my ‘new’ legs :D I’m loving the results!

Love, Minna
Charlie D.

Good one. Here are my scores:

plank/reptile: 15, 14.5, 13, 12, 12, 13
v-ups: 8, 7, 7, 8, 7, 7 (I went slowly to be extra careful of my form)
sumo: 13, 13, 12, 12, 12, 14
Lydia

so cutting the cheese ( i thought that was hysterical F&Z!!) was def much harder after doing the abs now workout! OOOUUCCHH!

plank-12,12,10,8,8,6

diamonds modified(still hard that way!)

leg lift touches- 12,10,8,9,8,8

reverse pull up- 5 no modifying!

sandbag sumo squats- i’d be lying if i wrote anything other than MY QUADS were shot so i skipped it—ESP. since my 1hour+ Ashtanga practice is in less than 2 hours!
Anonymous

The plank jump & reptile are harder than it seems! Great for the abs – and so are the leg lift toe touch (it is way harder to lift the upper body and legs at the same time – my abs were burning while I find it pretty easy when I lift the leg first and do toe touch after)
The squat & leg lift were also brutal but I expected it so I was happily surprised with the 1st two ;)
I did 2 x 5 diamonds PU and 2 x 5 pull up
My score:
- 5 pull up
- Plank jump & reptile: 12/12/12/10/10/12
- 5 diamond PU
- Leg lift/toe touch: 12 for the 6 rounds
- 5 pull up
- Squat & leg lift: 12/12/10/10/12/12 (40 lb kettlebell – my arms were burning too ;) )
- 5 diamond PU

Great one! Can’t wait to see today’s workout!
http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

Hello bodyrockers!

I could not do the diamond push ups all the way down, not even half way. :S
I have developed so much strength with push ups and elevated push ups, burpees, dips etc.
This is a new challenge for me, I hope I can improve with this exercises like I have done
with dive bombers for example (impossible for me to do before)

Plank jump and Reptile 12, 11, 11, 9, 7 (so hard by now), 10
Leg lift and toe touch 12, 11, 10, 9, 9, 9.
Sandbag sumo squat 14, 15, 16, 14, 15, 15

Have a nice day everyone.
Micha79

Woo hoo!!!! Pumpin myself up to rock my body after 8 hours of OFFICE WORK… I am doing this today, along with the side plank challenge AND mountain climber challenge! My little bodyrocker is doing them with me too! She loves mountain climbers!! Don’t know where she got THAT from!! hehehe… I’ll post my results for the first time tonight after! Great job Body rockers and thank you again Zuza and Freddy!!
Anonymous

Contact them – they have great customer support :)
http://www.facebook.com/people/Elena-Malova/1327315961 Elena Malova

It was not easy!!!
plank+reptile 16-15-11-12-12-12
leg lift toe touch 13-10-9-10-10-10
sumo leg lift s/b 7 kg 15-15-16-17-18-18

Thanks guyes!!!
Lena

I’m still catching up from the weekend so I did this one today. The toe touches were the toughest for me!

My scores:
Plank jump and Reptile 13, 12 1/2, 12, 11, 10, 10
Leg lift and toe touch 8, 6 1/2, 7, 7, 6, 7
Sandbag (12kg) sumo squat 15, 14, 14, 14, 14, 14

Looking forward to working out every day this week :)
http://www.facebook.com/people/Jennifer-Parker/506344676 Jennifer Parker

LMAO!!! Gross Zuzanna!! :) This video is TOO funny! I was cracking up watching it. I’m going to do this workout tomorrow morning but im leaving out the farting yoga mat. :) Thanks for all of your wonderful workouts and keeping all of us hot and sexy. :)

Jenny
KIMBERLAKE93

Too cute, Zuzana!!! Luv your laugh!!

I really liked this workout….I thought the combination and spacing of the exercises was genius.

Plank Jump & Reptile= 13/14/15/12/14/12
Leg Lift & Toe Touch= 10/8/7/9/9/9
Sandbag Sumo Squat & Leg Lift= 16/18/13/14/15/13
Donna

Hi I have been playing around with my diet for the past 9 months. I have lost 23 kilos by cutting out all junk food and fried food.

I began on weight watchers and counted points for most of my weight loss. I lost most of the weight on this but then discovered I wasn’t getting enough calories for the daily exercise I was doing.

I started body-rocking 4 months ago and after a couple of months my body stopped losing weight.I discovered that a day of counting points only added up to 1001 calories and that was very low considering the exercise workouts I was doing 5- 6 days a week.

I then went on to count calories and I always mix it up. For example I will do 1200 calories as a low day and then 2300 as a high day then go to 1400 and then up again. So one day low calories followed by one day high calories. I lost 1.6 kilos last week but may only lose 0.2 this week. So I try not to weigh myself all that often because I have reached my goal weight and I’m not to worried about it. I go by my clothes and as long as I keep on exercising and watch my portion sizes I am fine:)

I pretty much try and eat clean all the time. Which means two pieces of fruit a day, five or more serves of veggies a day. 8-10 glasses water that’s all I drink alone with a coffee or tea a day. Four serves of diary a day and try have wholegrains everyday and take my multivitamins daily. I take magnesium tablets, a multivitamin, calcium and fish oil daily.I also have a Berocca a day:)

I just started using agave nectar this week for my coffee’s, tea’s and protein balls but I will go back to normal raw sugar after reading it is not that good for your liver. I eat alot of chicken, seafood and salad. I never have carbs in the morning unless it’s my day off or I have done a workout and earned them. I have learnt to listen to my body and it tells me what I need. If I crave something then I have it but in moderation. I hardly ever eat bread and I am not a big pasta eater but I enjoy brown rice from time to time:)

I sure hope this has helped you:) I also keep a food journal and this has helped me greatly because I write down everything I eat. Even if I chew gum I record it. Yes it can be time consuming but it is well worth it when you have a week or two where you haven’t lost weight you can scan over those weeks and see where you went wrong.

Good luck and I sure hope I helped you:) Sorry for the late reply I only just saw this now:)
Donna

Thanks Stacy:) I wish you the best of luck on your weight loss journey:)Three and half months is plenty of time to see heaps of changes if you are true to yourself eat clean and bodyrock as much as your body will allow you too:) You will look great as a newly wed in Italy in a bikini:)
Donna

Thanks Bonzersquad:) I only just started using agave nectar this week:) I asked and was told it was a natural sweetener.

My bottle is nearly empty..lol because I made like heaps of Pete’s protein balls but I wont be using it on a daily basis now that I know this. I only have one coffee a day so it’s back to two heaped teaspoons of raw sugar:) God bless…
Donna

I have reached my goal weight so I plan on weight lifting as well to get more muscle mass:)
Patrick

Plank Jump & Reptile= 13/12/13/14/13/15
Leg Lift & Toe Touch= 12/9/12/11/10/11 (awful form) 0 farts
Sandbag Sumo Squat & Leg Lift= 14/14/15/15/14/15
Patrick

Plank Jump & Reptile= 13/12/13/14/13/15
Leg Lift & Toe Touch= 12/9/12/11/10/11 (awful form) 0 farts
Sandbag Sumo Squat & Leg Lift= 14/14/15/15/14/15
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

my scores are:
plank jumps & reptile – 12, 14, 11, 11, 12, 12
diamond push up – 5 reps
Leg lift & toe touch – 17, 18, 16, 17, 19, 18
Rows – 10 reps
sumo squat & leg lift – 15, 17, 18, 18, 19, 20
I used 5 kg water bottle.
Micha79

sooo… I did it… it was awesome… but you know that song… she’s got hiiigghh hopes! hehehehe – I did the full workout, didn’t write down any of it… and instead of doing 500 mountain climbers along with this like I said I would.. I did 50.. and then I increased my skip roping to 10 minutes! That’s great for me, and today I’m shooting for 15 minutes!!
Lila ♥

I use stevia =)
Lila ♥

Hi guys!

My score for this workout went like this:

plank jump reptile 15-10-12-8-11-9

leg lift and toe touch 12-11-12-10-11-10

sandbag sumo squats and leg lift 13-14-13-13-14-13

It was a great workout and it burns!!

Have a great day everybody!
http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

great workout! really kicked my butt during the Sandbag squat and leg lift part ;) earlier in the morning, i’d completed Sexy Fit Beast WO with lots of side jump lunges so now i can feel the longed-for muscle pain in my buns ;)

the score:

1. 13,13,10,14,10,15
2. 12,10,10,10,10,11
3. 16,16,16,16,16,18 (“sandbag” about 8,5 kg)

My Diamond push-ups are only half-way to the floor, is it the triceps, by the way, that are working? coz my triceps are rather weak, i train them regularly with plain tricep push-ups and waiting for improvement :)
tee

Hi guys,
Did this one today! Liked it! I thought before I started that it might not be very aerobic and as I need to lose weight that I would do some skipping in between. So I did intervals of skipping and high knees in between. During this workout I was rethinking this stragety but I continued on because I had made that commitment to myself!
4 min interval skipping
plank jumps/reptiles 10, 10, 9, 8, 9 ,8
diamond pushups (off knees)
4 min interval high knees
leg lifts/toe touch (I can’t go all the way down to floor) 11, 10, 11, 11, 10, 11
pullups (assisted)
4 min interval high knees
sumo squat/leg lift (no weight) 10, 11, 9, 9, 10, 9
4 min interval skipping

total sweat! awesome!
thanks
http://aphrodiitee.deviantart.com/ Isidora

Great workout! instead of 6 rounds of 30/10 i did 2 more so : 8 rounds in total for each exercise

1. plank jump + reptile: 16-14-13-12-11-11-10-11
2.Leg lift + toe touch (i bent my knees lower instead of stragiht legs cuz i cant keep my back straight, it hurts) 12-11-10-11-11-11-11-11
3.4 rounds of sumo jump squat + leg lift & 4 rounds of sumo squat + leg lift:
12-12-10-10/ 18-17-16-16

my butt hurted alot on the last exercise, and then i did 5 extra diamond push ups

:)
http://www.facebook.com/profile.php?id=100000047412360 Nina Brigham

This workout was alot harder than I thought, my stomach was burning!
my scores are not that great I am still fairly new to this kind of workout but I cant wait to later go back and beat my scores :)
1 Plank jump + reptile: 10,10,7,10,9,11
2.toe touch (fyi I could not have done this a month ago) 8,7,7,9,7,9
3.Sumo squat and leg lift w/ two 10lb weights :9,10,10,9,11,11 at the end I tried to make up for the 9′s and really pushed it.
ZoeRocker

they’ve said before that there is always between 15 and 18 kilos in their sandbag.
ZoeRocker

You could just do regular push-ups….. Or another alternative is to go under a table with your legs sticking out and your head underneath and pull yourself up holding the edge of the table.
ZoeRocker

Welcome aboard Dia!!! If you push hard you will start to see results very quickly. I know I did!!
http://www.facebook.com/Shadowwarrior58 Sarah Spencer

Going to do this workout now! Wish me luck!
- tee
  
  good luck!
lUCy

hi my time and score was:
10-9-8-8-9-10
D. push ups 28seg
11-11-11-11-11-13
R. push up 31seg
13-14-13-13-13-14
;D
http://www.facebook.com/profile.php?id=644981165 Heather Schultz

Thank you so much for the reply!
Bverner

I was laughing soooo hard at this video!!!!! Also happy belated-birthday Zuzuna! We are all very lucky to have you!

PLANK JUMP & REPTILE 15,9,8,9,9,11
DIAMOND PUSH UPS
5 reps
LEG LIFT & TOE TOUCH 11, 10, 10, 11, 9, 12
REVERSE PUSH UP
5 reps
SANDBAG SUMO SQUAT & LEG LIFT
14,13,14,13,11,12
Natalie Anna

i use truvia!! it’s sooo good!
http://www.facebook.com/Samain Gabriela Hanuskova

I just did it and my score:

1. Plank Jump & Reptile: 11,14,12,12,11,11

2. Push Ups – 5 reps

3. Leg Lift & Toe Touch:15,11,11,9,11,10

4. Reverse Push Ups ( on the chair)– 5 reps

5. Sandbag Sumo Squat & Leg Lift:18,17,17,18,20,19
http://www.runforthebikini.com RunForTheBikini

Did this one yesterday:

1)12,10,10,9,9,10
2)5
3)10,9,9,9,9,9
4)5
5)12,10,10,9,9,9

This one killlleddd me and I loved every second of it!
Cindy

I did this one today and this is my second time doing this routine. My scores:
1 16-13-13-12-12-12
2 5
3 15-13-12–11-10-11
4 5
5 17-17-17-17-17-18
I like this one so much for being short and intense.
Thanks!
Anonymous

Today I was super-pressed for time. Rather than the brutal 600-rep workout, I chose this because it’s all I had time for, & I could do it barefoot in my apartment. I left my workout book at work, so I had to look up my old scores from the site. I think I did this last month when it came out

old 12.5-12-11-14-13-9
NEW 12-12.5-10.5-9-10-9 …not better. (My shoulders were sore from mixing a huge batch of black bean salsa right before this workout)

old 7-7-7-6-6-6
NEW 10-8-8-7-7-7 …better!

old 13-13-13.5-12-13.5-14
NEW 14.5-16-15-16-15-15 …better!
both times I used 10# total because it’s all I have at home.

Today I did all but one of the diamond push-ups from my knees, so I did 10 rather than 5.
After the workout, I did 10 more diamond push-ups, 5 more reverse push-ups, & 10 core splits on my dip station. I hope tomorrow I have time for the 600 rep killer before the family comes over for BBQ!
Zoe Quixote

yay! i smeared my scores! i’m so excited!
this is my second time with this workout,
plank jump reptile: 11, 13, 12, 13, 13, 11
leg lift and toe touch: 15, 15, 16, 16, 16, 16
sandbag sumo squat and leg lift (i only had 10 pound weight): 16, 16, 23, 25, 26, 26
Mary Lou

Zuzana, those cargo/capris are awesome! What brand are they and where can I get them????
Anonymous

Did this one at the first time.

plank jump reptile: 10,11,11,12,11,12
leg lift and toe touch: 6,9,9,9,10,11
sandbag sumo squat and leg lift: 9,10,10,10,10,11
Maria Sweden

Wow, I loved this workout!

My reps:
Plank Jump & Reptile: 12,13,14,12,11,9
Leg Lift & Toe Touch: 11,10,8,9,8,8
Sandbag (10 kg) Sumo Squat & Leg Lift: 17,17,16,16,15,15
http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

Just revisited this one yesterday and my abs are murdered! My scores are a disaster and I didn’t beat my old PB but I had a month off due to injury so I kinda have gone backwards :(

plank/reptile: 9,10,7,8,7,9
leg lift toe touch: 8,7,9,10,10,10
Sandbag squat: 13,11,9,11,9,9

:)
Vivi

I redid it today to beat my PB!
Part 1
Plank jump&reptile : 17.17.16.15.12.15
Part 2
Leg lift & toe touch : 17.16.16.16.15.15
Part 3
sandbag sumo squat & leg lift : 23.24.25.25.25

Very good one !
http://www.facebook.com/profile.php?id=100000646573656 Ani Ssa

btw: just did this workout and my back kept making “fart” noises on my mat too! ;o)
Mary Lou

I did this today, 8/17 and my numbers were a couple less than 5/1. I know I had better form, but still, this one is going to need another go soon.
MariaBjørgJepsen

Part 1
Plank jump & reptile: 18-18-18-18-17-17
Part 2
Leg lift & toe touch: 15-15-15-15-15-15
Part 3
sandbag sumo squat & leg lift (15 kilo): 21-20-21-21-20-21
http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

did this workout today these are my scores.. the aren’t very impressive but I did it and didn’t give up even when I thought I couldn’t do 1 more!!

Plank jump & reptile~ 11,9,14,6,7,8
Diamond Pup~ 5
Leg lift & toe touch~ 8,8,6,9,8,8
reverse pup~ 5
sandbag sumo squat & leg lift ( I don’t have my sandbag so I modified and used my 12lbs weights~ 10,8,8,8,10,9 I was really trying to push it on those last couple!!
http://twitter.com/MsGiginka Ms.Giginka

I did this workout today and my score is not so good because my body is still kind of punished :D from yesterday workout :) so this is my score:
1.14,10,9,8,9,9
2.13,10,9,9/5,8,10
3.17,16,12,14,12,15
Anonymous

AHHHHHHHHHH my abs are so sore today after this workout!

Thank you for this!
Anonymous

I did this one today instead of Day 2 workout as I thought it was a bit complicated.
Anyway, I watched my form a lot so my scores are not as good:

1. Plank jump + reptile: 16, 14, 12, 13, 11, 10
2. Leg lift + toe touch: 10, 10, 11, 10, 10, 10 (had to switch to one leg toe touch by round two in order to keep good form)
3. Sumo squat + leg lift: 13, 12, 12, 12, 12, 12 (with 11 kg/25 lb sandbag)

Those squats kicked my butt, literally :) LOL, thanks for the workout and for the great laugh I had watching the video. :))
Anonymous

I did this one today instead of Day 2 workout as I thought it was a bit complicated.
Anyway, I watched my form a lot so my scores are not as good:

1. Plank jump + reptile: 16, 14, 12, 13, 11, 10
2. Leg lift + toe touch: 10, 10, 11, 10, 10, 10 (had to switch to one leg toe touch by round two in order to keep good form)
3. Sumo squat + leg lift: 13, 12, 12, 12, 12, 12 (with 11 kg/25 lb sandbag)

Those squats kicked my butt, literally :) LOL, thanks for the workout and for the great laugh I had watching the video. :))
Gerri Lee Schafer

January 5, 2011
I used 32.5 lb SB…my reps (old May 1/11)

1/ plank jump reptile knee 15-15-14-14-14-13 ( 14-14-14-13-13-13 )
2/ leg lift/toe touch 17-17-15-15-13-14 ( 16-15-13-13-13-12 )
3/ SB sumo squat/leg lift 19-18-17-18-17-16 ( 15-16-15-14-15-15 )

followed by
100 HKS
20 decline reptile PU
100 HKS
20 military PU
100 HKS
20 PU with 10 lb hexbell row
100 HKS
20 PU on upside down bosu ball
100 HKS
20 super wide PU
100 mason twists
http://www.makavelina.cz Nina_CZ

Done this as my 2nd workout today, wanted to do it later in the evening, but I couldn’t wait so I did it sooner :)
My score:
1) Plank Jump + Reptile: 14-9-8-9-8-8
2) Leg Lift + Toe Touch: 12-10-10-8-8-7
3) Sumo Squat + Leg Lift: 16-15-14-12-12-13 :)
With 5 Diamond PU’s and 5 Reverse PU’s in between exercises.

I am done for today, and when I say done, I mean DONE :D :D
http://www.makavelina.cz Nina_CZ

Done this as my 2nd workout today, wanted to do it later in the evening, but I couldn’t wait so I did it sooner :)
My score:
1) Plank Jump + Reptile: 14-9-8-9-8-8
2) Leg Lift + Toe Touch: 12-10-10-8-8-7
3) Sumo Squat + Leg Lift: 16-15-14-12-12-13 :)
With 5 Diamond PU’s and 5 Reverse PU’s in between exercises.

I am done for today, and when I say done, I mean DONE :D :D
Brittany Verner

I not only broke the 3 miles block for running yesterday and completed my first headstand but now I just kicked my butt doing this workout! I feel so powerful this week! :)
http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

1.plank jump/reptile:15 13 12 11 11 11
2.leg lift/toe touch:14 14 10 10 10 9
3.sandbag sumo squat/leg lift:17 17 16 16 16 16
t.y!!

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