May 5 2011

Right There Workout

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

Hi BodyRockers,

Freddy here :) I was thinking today that we each bring something unique to our training. Superman can fly and shoot lasers out of his eyes, Batman has his cool car and bullet proof cod-piece and each of us has our own unique superpower that we bring to do battle with our arch enemy Brutus. Our powers come from the energy of our lives – the events, experiences and challenges that each of us face in all of the roles that we take on each day. You might get an extra boost of power for those final reps by thinking about how great you will look this summer as you strut by the pool, or you might pull on the residual energy from a fight you had with a co-worker, channeling that power into your workout in a positive way that releases stress. We each have our own stories, any of which can generate massive amounts of emotional energy. Start looking at this power source as the rocket fuel that will propel you through your workouts and towards the kind of positive changes that you want to make to your body and in your life. So the next time you are pissed off, or happy, or afraid or ecstatic – harness this power and drive it into your training. What is good for the body is also good for the mind :)

Best,

Freddy and Zuzana

Workout Breakdown

Time: 20min.Workout Type: Full Body WorkoutExercises: 5
  • Jump Squats10 reps
  • Diagonal Knee Tuck2 reps
  • Side Step Push Ups2 reps
  • Lunge Pulse & Side Kickmax. reps
  • Diagonal Dead Lift with Sandbagmax. reps

Get your gear for this workout here:

INSTRUCTIONS:

This workout takes 20 minutes and there are 2 parts that you will go through once if you are new to bodyrocking and twice if you are already bodyrocking for some time with us. The important thing to remember is to push at your maximum effort and use all of the strength and energy that you have, but keep good form.

The first part of this workout is a sequence of  Jump Squats and Side Step Push Ups. You will set your Interval Timer for 4 minutes and try to complete as many sets as you can during this short period of time. I like to point out that 4 minutes go really fast so don’t try to hold back your energy – give it all you have!

Start standing with your feet together, then jump your feet appart and touch the ground pushing your hips back and keeping your back straight. Jump your feet together. This is 1 rep. Do 10 reps and switch arms after each rep. Check out the workout video above to see this exercise in motion.

After the 10 jump squats, get into the plank postion.

Take a step sideways (with your right hand and right foot) and bring your body down bending your elbows. Keep your body in a straight line – don’t drop your hips.

Take a step towards the right side (with your left hand and left foot) to get into a plank. Do a Knee Tuck with your left leg – try to touch your right elbow.

Do another Knee Tuck with your right leg.

Do another Side Step Push Up and get up on your feet. This is one set. Now start with the 10 Jump Squats again and move your way towards the other side of your exercise mat. Complete as many sets as you can during 4 minutes.

I did 10 sets in the first and the second round of this workout.

The second part of this workout is 6 minutes of interval training. Set your Interval Timer for 9 rounds of 5 seconds and 35 seconds intervals. The 5 seconds is very short time to write down your reps, but it is do-able. I did it so you can try it as well but be super fast. You will be doing the following exercises in this order until the time is up.

1. Lunge Pulse and Side Kick  - Right Leg

Start in the Lunge position and do 2 short pulses before you stand up and kick your leg to the side. When you are kicking make sure to bring your knee up first and then extend your leg to the side. Lean with your upper body away from the kick. Watch the video to see the exercise in motion.

My score:

round 1 – 11, 9, 10

round 2 – 11, 9 , 9

2. Lunge Pulse and Side Kick – Left Leg

My score:

round 1 – 11, 11, 11

round 2 – 11 11, 10

Diagonal Dead Lift with Sandbag – Alternating Legs

Start with your feet shoulder width appart holding your Sandbag in front of you. Step back with your right foot but diagonaly towards the left. Alternate legs.

My score:

round 1 – 13, 13, 12

round 2 – 14, 13, 13

Enjoy your workout!

Today I discovered this song from Nicole Scherzinger on youtube and I love it. It made my day and gave me new energy. Here it is, let me know what do you think:



Around The Web
  • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

    Z you look simply gorgeous! What self tanner are you using?? Your skin is just awesome — I am a year younger than you and also trying to avoid harmful sun rays as well as I get older so I am desperately seeking a good self tanner, I’d love if you shared :) I just finished yesterday’s workout, so I’ll look forward to this one tomorrow. Thanks, you’re the best!

    • Anonymous

      Oh I would like to know that too!!! :D

    • Anonymous

      Oh I would like to know that too!!! :D

    • Anonymous

      I use self tanner in the winter or risk frightening people who’d think I was dead otherwise.

      I used to use the L’Oreal gel but I can’t find it now. I switched to the Clarion one. I really like it because it’s tinted, so you have colour as soon as you put it on and it self tans so you’re good for a few days. I don’t get orange with it and it doesn’t look fake.

      My friend uses Jergens and it looks so natural, like she’s actually sunned herself, but her friend tried the same one and went orange. I find Jergens stinky but not bad.

      Oil of Olay just came out with one this year. It’s not bad, not as stinky as Jergens, and not fake looking but not as nice as the Clarion – at least for me. But it’s WAY cheaper.

      I think you have to try different ones because everyone’s skin is different.

      Be careful about making sure you wipe your eyebrows and wash your hands really well after. I’ve made some booboos and it’s not pretty.

      • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

        Cool! I was just looking at the clarion one online since it was best rated, think I will try it! And thanks for all the tips :) My favorite was neutrogena tanning foam until they discontinued it.. bummer.

    • CrazyCanuck

      Not to be negative but you actually need sunlight if you are not taking vitamin d3 supplements. Moderate sunlight exposure won’t harm you. Usually 15 to 20 minutes of exposure is enough for good health, if you live in the city it maybe longer. I spend quite bit of time in the sun for about 13 years. Never really had a problem as long I wasn’t burning.

      • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

        Thanks, I get sunlight, it’s not like I hide in my house with the curtains drawn, but in order to get tan I need a lot of exposure to the sun. It’s just my skin type. So instead of baking myself to death, I’d rather use a self tanner to get the color I’m after :)

  • Anonymous

    Zuzi you look amazing in these pictures with this workout gear and so fresh (like a little orange ;) )! And I love your hairdo and this little bun.
    Well you always look amazing and Freddy your pictures are great!

    • Anonymous

      That’s funny Claire, I was thinking the same thing when i watched the vid.

      Zuzana is always fresh and pretty but today I thought – Wow, she could do commercials for a skin care products – really expensive ones LOL.

      Zuz: You have a beautiful dewy flawless complexion. Ahh youth.

    • Anonymous

      Yeah, I was thinking the same! First when I saw the picture on the top, I just thought “Wow, that pic is so amazing, love it” – and the skirt is so cute, too :)

  • Susanna Anderson

    just downloaded the song! love it! I get the motivation you are talking about i think!!! ;-)

  • Susanna Anderson

    just downloaded the song! love it! I get the motivation you are talking about i think!!! ;-)

  • Anonymous

    I’m trying this one first thing in the morning!! :)
    Zuzana you look gorgeous in each and every one of these pictures! Freddy you really know your way with the camera!! Excellent job!! :)

    I love seeing your pictures, because it reminds me of my fitness goal, and what I want my body to look like. It just makes me push harder in my workouts and makes me enjoy them even more, because I have so much to look forward to! Thank you guys!!

  • Anonymous

    I’m trying this one first thing in the morning!! :)
    Zuzana you look gorgeous in each and every one of these pictures! Freddy you really know your way with the camera!! Excellent job!! :)

    I love seeing your pictures, because it reminds me of my fitness goal, and what I want my body to look like. It just makes me push harder in my workouts and makes me enjoy them even more, because I have so much to look forward to! Thank you guys!!

  • Anonymous

    Today I revisited an older workout – Hot Quickie. The last time I did it, I managed to complete 11 rounds (instead of the reverse push ups I did regular ones, cos I didn’t have the dip station).
    Today I managed to beat my PB and complete 15 rounds (this time I did reverse push ups).

    I didn’t manage to beat Zuzana’s score, but I won’t beat myself about it (like I did couple of times), because I’m doing this for myself, so I’m the one I should beat each time. I need to push myself to do the workouts, I need to push myself to the maximum if I want to realise my goals. So beating Zuzana’s score from time to time is a plus, but I really feel great when I kick my own butt!!! :)

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

    So, i went to the doctor’s this morning and had a small procedure done so I only did one round, but I’m still sweaty! Next time we visit this workout I’m going to do the full thing because by then I’ll be feeling fine! (Hell, I may even attempt it again on sunday!) For now, not putting my scores down! Can’t wait for tomorrow’s workout! :)

  • Jodi

    i had a dream last night that me and zuzana were doing burpees on the beach and zuzana kept getting knocked down by the waves and we were laughing like we were on the “exercise fart mat” lol, then a bus load of body rockers ran onto the beach and they were going ” omg is that zuzana” and zuzana was all embarrassed cos they were so excited to meet her!…the end : )

    • Donna

      Hey Jodi, I sure hope I was in that dream:)

    • Lila ♥

      Hahaha hilarious! Was I in the dream also?

      • Donna

        Zuzana loves all her bodyrockers:)

        So thqt means all 50,299 were in it…lol

        and we accept extras!!!

  • Yashizzle

    I got my motivation for this workout from seeing how awesome zuzanna and nicole scherzinger’s bodies are. :)

    • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

      Me too, thats exactly what I was thinking when I did it.

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    Part 1 Rd 1. 11 Rd 2. 11

    Part 2. Leg pulse side kick Right RD 1. 11, 11, 11 RD 2. 10,13,13 RD 1 Left leg 1. 11, 12, 11 RD 2 10,10,10
    Dia dead light sadbag RD 1. 14,15,14 RD 2. 16,12,13

    Thank you Zuzana and Freddy. God bless

  • Anonymous

    You’re such a sweetie pie, Zuzana ! :)

  • Donna

    Hey guys, funny you should talk about MAGIC POWERS today because I have a real WHOPPER of a story about my POWERFUL MORNING:)

    I was really pissed off today because I have had the flu all week and have not been able to join you guys in workouts everyday:( Which is something I really enjoy and look forward too:) If I do my workout everything runs smoothly:) But if something happens and I can’t workout then I am not a very happy person:(

    So today I woke up and took ACTION…

    I completed my training this morning with no BREAKFAST which was a first for me:)

    I was meant to do the Burpees are forever & ever workout yesterday morning but I delayed it and then got SEVERE pain in my calf muscles in both legs and then it started to hurt really BAD. So no workout yesterday:(

    I got changed this morning eager to do my workout but full of negative vibes as well:( I kept on telling myself the Burpee workout would be hard for me because my calves were still in PAIN:(

    So off I went I did my workout and wasn’t happy with my reps so I did something I never thought I would EVER be able to do…

    I DID THE BERPEES ARE FOREVER & EVER WORKOUT AGAIN – the whole thing and my reps were AWESOME even with sore calves and still fighting the flu all because I changed my mindset from NEGATIVE thoughts to POSITIVE thoughts:)

    Hubby was like ‘you can’t do that again’. “OH yes I CAN, just watch me”…

    I even did 20 min skipping after my TWO Workouts and 10 min skipping to warm up:) Hubby was painting and kept on coming in to check on me. I must of looked like I was about to DROP DEAD…

    I feel so energized and amazed at what I have accomplished this morning. I just enjoyed one of my favourite breakfasts – Cafe style raison toast and I EARNED it:)

    I will record my reps in Burpees are forever & ever comments if anyone is interested in taking a look at the difference between the two circuits to see what MIND OVER MATTER CAN DO…

    Hope you all have a WONDERFUL DAY…

    • Dheana

      ***HIGH FIVES*** Atta girl!!!

      • Donna

        Thanks Dheana:)

        ***HIGH FIVES*** back at ya girl:)

        I am sure glad us bodyrockers understand the need to be able to exercise everyday because some family members think I am insane…lol

    • Dheana

      This is for you Donna…Enjoy! You earned it!

      http://www.youtube.com/watch?v=_BRv9wGf5pk

      • Donna

        Hey Dheana thanks for the video link:) I enjoyed because I haven’t heard that song in a while:)

        I had loads of power that day so very appropriate song choice:)

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

      WOW Donna!! You are amazing! :D I am just sitting here, after this Right Here workout, I am pouring sweat and I cant imagine doing any more exercises! You rock!!! I have no words :D

      • Donna

        Thank-you for your kind words NIna:)

        Yeah I think I even amazed myself that day. I just couldn’t accept my scores for that workout and was very annoyed and angry because I was sick and couldn’t give it what I knew I really had. I told myself I would do one more round and see how I went and if my scores improved I could keep on going till I finished it all and if they were lower I would stop and complete it another day when I was better:)

        I am a very dedicated, determined person. I find if I set my mind on something consider it already done:)

        Have yourself a great weekend:)

  • http://squeezetheday.wordpress.com/ Jessy

    Love the outfit!

    • Donna

      I think it might be a new one from her birthday presents:)

      She looks EXTRA cute today;)

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

    WOW i really liked this workout!!! I’m covered in sweat! MY favorite of the 40 or so I’ve done thus far… partly because I feel like I’ve gotten really good at pushups — i mean before I could do 11 in a row and that was pretty hard… now i can do 20 and the last 3 are sort of challenging… ITS AMAZING! also, i did karate for 10 years and i am a master at kicks!! sounds funny but my teachers always had me show the class how to do a proper kick! so to incorporate side kicks was SO FUN!! i never do karate anymore and so yes, loved this workout, i think you are starting to incorporate capoeira more often and i love it. ♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥

  • Anonymous

    Uf.. i did this one, but i set my gymboss wrong, so i did more round in one set. Never mind, it was great workout! + 20 min. skipping.

  • Ioana

    Zuzana, your legs are incredibly sexy! I’m so excited about this workout. Tonight i have the prom and I just can’t wait! I must thank you, because when i bought the dress and put in on i noticed it looks way much better on me than on the mannequin because i’m thinner, which is awesome! I’m quite short so obviously every dress should show off that I have short legs, but since i Bodyrock my body looks good despite of the height! Thank you! I will do this workout later and post my scores.

  • Samantha R

    Zuzana and Nicole both look so HOTTTTTT! I love the clothes – I might need my own fashion haul.

    I found this so hard, enjoyable but hard this morning, I’ve earned my oats though!

    Jump Squat etc., combo: 11 / 11
    Kick Left: 12, 15, 14 / 14, 13, 13
    Kick Right: 12, 13, 14 / 14, 13. 13
    12k SB Dia Lunge: 14, 16, 16 / 17, 17, 16

    Bit of skipping to finish off before breakfast. So lovely to see Cali back, I hope Charlie is a good boy when he comes home before you jet off to LA?! Sx

  • Anonymous

    Have a great time and see you when you get back!

  • Anonymous

    awesome!

  • Anonymous

    we have never measured it :)

  • Samantha R

    Sneak your Gymbos in your case like I did;) Having said that its good to have a break every now and again though. Have a fab holiday!!! Sx

    • http://twitter.com/GoustiFruit GoustiFruit

      Yes, you have to bring your timer, because after 2-3 days you won’t be able to hold it back, you’ll have to do some workout ! I know I feel so bad when I miss a couple days…

  • Anonymous

    haha.

  • Anonymous

    Pants are Nike. Top is a cut off tank and the bra is Calvin Klein.

  • Anonymous

    This makes a lot of sense – we are going to have to be careful!

  • Zoe Quixote

    ok, so this is my third month of bodrocking. i did two sets of each. like i was trying to die, haha

    8 1/2 of the first set, both times
    then:
    right: 10, 10, 10; 10, 9, 10
    left: 8, 9, 10, 9, 10, 10
    dead lift: (my weight is not very heavy :)): 11, 13, 13, 14, 13, 14

    thanks so much for this site!!!

  • Zoe Quixote

    ok, so this is my third month of bodrocking. i did two sets of each. like i was trying to die, haha

    8 1/2 of the first set, both times
    then:
    right: 10, 10, 10; 10, 9, 10
    left: 8, 9, 10, 9, 10, 10
    dead lift: (my weight is not very heavy :)): 11, 13, 13, 14, 13, 14

    thanks so much for this site!!!

  • Donna

    Have a safe, happy holiday Maria:)

    Burpees in Turkey when your sister isn’t looking…lol

  • Donna

    Fingers crossed I have sweated it out of my system:)

    Working out with the flu sucks but at least I know it is humanly possible now:)

    • AmBoaksy

      Damn girl that’s amazing! My calfs still hurt from doing that workout a few days ago. I can’t believe you tried it three times and succeeded twice (in a row!) plus skipping and all while you were sick. That’s fab.

      I’m like you, I hate getting sick and get even bitchier when it means I can’t workout. I also tend to still workout if I’m not completely floored by the illness. If it means that I have to blow my nose between reps or drink hot tea, I’ll do it. I think vomiting or migraines are about the only things that have ever stopped me.

      Keep up the positive vibes – you may even will yourself better. lol.

      • Donna

        Hi AmBoaksy, thanks for your positive comments:)

        One of my sister’s came and visited me yesterday and I she noticed I was
        struggling and in pain walking so asked me what happened to my legs. (Hubby started laughing) I
        told her my calf muscles were sore and she was like how long have they
        been that way. I was like they started hurting yesterday. She was like ‘tell me you
        didn’t do a workout today’. No I didn’t do one I done two…lol

        Then hubby joined in and told her I done half an hour skipping and she now thinks I am obsessed with working out. I will gladly except DEDICATED but not OBSESSED. People that don’t bodyrock just don’t get it.

        So I don’t try and explain it anymore I just keep my exercise log book well hidden…

        I believe I reduced the duration of the flu by working out and sweating out the FEVER. I am still not well today and my calves muscles are still hurting so I might have a rest day today and tomorrow and start fresh on MONDAY:)

  • Vala

    Great workout!

    Part I:
    First Round: 11 Sets plus 10 Jump Squats and One Push Up
    Second Round: 13 Sets (!) and 2 Jump Squats

    Part II:
    First Round: 12-11-11 / 12-11-11 / 11-12-13
    Second Round: 13-12-12 / 13-12-12 / 12-13-13

    I don’t know, why I got better towards the end, but I suddenly felt so energized, I added some tabata Burpees! My Scores: 6,5 – 6 – 6 – 5 – 5 – 5 – 5 – 5
    After the 5 Burpees I always dropped down on teh floor, but time was too short for a push up.
    Feel really awesome right now :)

  • Samantha R

    Hi SZ, you sound really fed up – this isn’t good:( First of all I think it is very difficult for some people to support you because they don’t have the knowledge that you now have about your food. Feel proud of what you know and that you are doing the best for your body. Unfortunately people have the tendency to rubbish things that they don’t understand instead of admitting that they probably eat badly. Funny isn’t it as I doubt you would dream of saying to someone they are unhealthy, unfit or eat badly. Also why not allow yourself a little (i.e. a small portion) of something you fancy once a day after your workout to help stop that feeling that you are depriving yourself of things you love? Don’t you think it makes you crave something even more if you have told yourself you are ‘not allowed’ to have it? One the subject of being ill and unable to workout I think I speak for a lot of us that it is so very very frustrating but your body needs a chance to get better then pick up the workouts again and don’t beat yourself up these things happen. I don’t know if I’ve helped, I hope so. Be happy and have a wonderful prom night!!! Sx

  • AudraFit

    I know the feeling Maria, when we go on a vacation for a week I can’t help but bring my Bodyrock notebook and timer with me so I can beat some PB’s while I’m away. Enjoy your trip Maria and safe travels!

  • Micha79

    I will be doing this one this weekend… but I wanted to just share that when you feel like you’re not budging on your goal, or that you’re stagnant, that, just like Donna, positive thoughts are the answer. I was also negative this morning, even though I did a different cardio workout to shock my body and throw something different in there, I thought that I would have a great workout. I went into it with negative thoughts, and came out with a negative burn instead of a positive burn. I feel much better now, knowing what had happend and how I sabotaged a great workout, and figured out how to not do THAT again. I keep reading all these great comments from Donna, Chris L, and of course Zuza and Freddy, about being a community with positive thoughts and inspirations, and I know now, more than ever before, that body rocking is for me. I feel stronger, physically, but also mentally and emotionally. I’ve finally felt strong enough to express what I was feeling at that moment in time, which has never been anything I could do before. It’s easy to lose the weight, but it’s the emotional and mental weight that weighs us down the most. So, again, numerous times, Thank you Zuza and Freddy for starting a positive environment for us to grow in many more ways that the physical. I truly appreciate all you do, and I know that all of the other bodyrockers world wide do as well. I will be doing the 400 burpee rep workout this weekend for Mother’s Day… as I know.. and feel… that I AM a strong mother, as well as a strong wife, friend, woman… and bodyrocker. Happy Friday to all rockers out there and have a great day!

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

    “Wow, you look great. You must workout.” I don’t really workout. I train. “What do you train for?” I train for everything that life can throw at me. So there is nothing I can’t do. That’s why I don’t workout. I train.

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

    Wow, I’m sw-eat-ING! Yay, love it!
    My scores were 10 and 10 for the first part,
    second part; r. 1: Lunge right: 13 13 14
    Lunge left: 13 14 14
    Deadlift: 14 16 15

    r. 2: Lunge right: 14 14 15
    Lunge left: 14 15 16
    Deadlift: 15 16 17

    Seemed to be getting a better hang of it as the workout continued!

  • AmBoaksy

    Was tired today, both physically and mentally, but I did my best with today’s workout. It’s the last week of classes and I’ve been stayin up late finishing projects, but also making sure I did my daily BodyRock. It’s been a long week. Given that, this is my score for today:

    Round 1
    First Part – 6
    Second Part
    ~Left leg lunge and kick: 9, 11, 9
    ~Right leg lunge and kick: 11, 9, 9
    ~Dead lift: 8, 9, 10

    Round 2
    First Part – 9
    Second Part
    ~Left leg lunge and kick: 10, 10, 11
    ~Right leg lunge and kick: 10, 12, 11
    ~Dead lift: 9, 10, 11

    Have a great day everyone!!!!

  • http://delightfultastebuds.wordpress.com Jos

    I did it this morning and this will conclude my workout for this week! I did an older workout on Monday since it wasn’t posted so I am usually a day behind from the actual schedule. I’ll save up the actual Friday workout either this weekend or the coming Monday..

    Anyway onto the scores!
    Part #1:
    Round 1: 9 sets + 10 jump squats
    Round 2: 9 sets + 10 jump squats

    Part#2:
    Lunge Pulses and Side Kick (Right)
    Round 1: 12-10-10
    Round 2: 13-9-8

    Lunge Pulses and Side Kick (Left)
    Round 1: 11-10-9.5
    Round 2: 11-10-10

    Diagonal Deadlift with Sandbag (I used 25lbs backpack)
    Round 1: 12-13-14
    Round 2: 13-14-13

    I was quite pumped up this morning and pretty happy with my overall scores! Jump squats and lunge pulses are totally legs and thighs killer! Have a great weekend everyone!

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I was and still am pretty tired today, but I did this workout. Here are my scores:
    Part 1: only 5 sets each round
    Part 2:
    Left leg Lunge Pulses and Side Kick 10-11-17, 14-12-20
    Right Leg Lunge Pulses and Side Kick 10-10-19, 10-12-19
    Diagonal Deadlift with sandbag 10-12-20, 10-12-22

    It was another great workout! I need a nap now ;)

  • Anonymous

    I wish that there was something that I could tell you beyond just that you have our support. Neither Zuzana or I are qualified or experienced enough to offer you proper advice or guidance. Does anyone have anything to add?

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

    Woohoo this one had my butt and hips burning!! Loved it!

    Pt1: 9,12

    Pt.2:

    Lunge Pulse and side kick right: 9,14,14,15,15,15

    Lunge Pulse and kick left: 12,14,14,15,16,15

    Diagonal Deadlift with 15 lb dumbell: 13,16,17,19,19,18

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

    Loved this workout! I really like when you incorporate kicks :)

    Part 1) 11sets+4 jumps, 11 (went by SO fast!)

    Part 2) LungePulse&SideKickR= 11, 10, 10, 12, 10, 9
    LungePulse&SideKickL= 12, 12, 11, 11, 10, 9
    DiagonalDeadLift(using 20lb bar)= 11, 11, 11, 12, 11, 11

    Thank you :) have a nice Friday everyone!

  • Anonymous

    I don’t know where have the instructions gone, but I’ll tell you, cos I have printed out the workouts. :)
    So, one round consists of four different exercises, and you’re doing 5 reps for each of them. One round would look like this:
    1) 5 reps of Jump Lunges
    2) 5 reps of Reverse Push Ups
    3) 5 reps of Jump Squat
    4) 5 reps of Push Ups

    And you’re goal is to complete as many rounds as you can. So set your timer to countdown 15 minutes for you, and push as hard as you can! :)

    Hope this helps..

  • Anonymous

    Please speak to your real parents or your regular doctor about this as soon as you can. That’s the best advice anyone can give you right now. Stay strong!

  • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

    I should have done this one last night but I didn’t. So I did it this morning (and will do the other one tonight.)

    4 min: 10, 11
    6 min:
    13, 12, 12, 13, 12, 11
    11, 12, 11, 12, 13, 11
    11, 12, 14, 13, 13, 14

    Bodyrock on!

  • Anonymous

    I really loved this workout! Finished and then went for a 30min. run after :)
    1st round (10)
    Right: 11,10,10 Left: 10,10,11
    10,11,11
    2nd round (10)
    Right: 12,11,10 Left: 12,10,11
    13,12,12
    +20 side crunches + 10 monkey pushups :)

  • Anonymous

    I have a feeling I’m going to be in terrible pain tomorrow. My legs were shaking like crazy by the time I finished this one. Holy cow. I thought the first round was fairly easy, but that second one is really what packed a punch! A few months ago, I couldn’t do a full push-up. Today, they were the easiest part and I couldn’t wait to get to them. Love it.

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

    My boyfriend loves this site! I told him for over a year to try them but now is when he decided to give it a try and he cannot stop talking about the workouts, he even asked : but Freddy also does the workouts just like Zuzana right? And I am like yes, but he has to shoot that’s why we cannot see him perform. He is telling his brother, he is telling everyone about it. :)

    The bodyrock fever!!

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

    Wow! The main tag picture for this workout is STUNNING. I was totally wowed and then saw all the others! Love the photography going on here Freddy, these pics are all gorgeous!!! And of course, so are you Zuzana!

    I don’t wanna sound like a slacker but I’m tackling this workout tomorrow as i’ve had 6 days working out on the run and feel a little rest will help me to perform better.

    Ack i feel bad already. =P

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

    Today was very BodyRocky for me. Early this morning I did yesterday’s workout (great scores and I only died temporarily at the end). Later I did 20 minutes skipping when my parents left the house for a doctor’s appointment (they wouldn’t have let me skip indoors, even though they have soooo much space, and I don’t want to rip my 4th skipping rope on the concrete outside), and now I did this one. It was fun, I never liked lunge exercises this much before – concentrating on keeping my balance totally took my mind off how much my thighs hurt. I even managed to rig up a temporary 10kg ‘sandbag’ :-). My scores are:

    Part 1: 9 sets + 5 squats | 10 sets + 8 squats
    Lunge kick L: 11, 12, 11 | 11, 11, 11
    Lunge kick R: 11, 11, 11 | 12, 11, 11
    Diagonal lift: 13, 12, 13 | 14, 13, 14

    I’m happy to report that a very old good friend of mine who’s been feeling tempted to BodyRock since I first told her about it in February, but she hardly has time because of her 2 small children, finally got REALLY hooked. Mainly because her kids woke up too early and saw her BodyRocking 3 days ago, and since then THEY ask her every day: ‘Mommy, when will we do today’s exercise?’ I’m so happy for her/them!!! Go MommyRockers, go Minis!

  • Anonymous

    @CYCO4U:disqus I’ve replied to this question, but for some reason my post went up on the page, so here it is again. :)

    One round consists of 4 different exercises, and you’re doing 5 reps for each of them. One round looks like this:1) 5 reps of Jump Lunges2) 5 reps of Reverse Push Ups3) 5 reps of Jump Squat4) 5 reps of Push UpsAnd you’re goal is to complete as many rounds as you can. So set your timer to countdown 15 minutes for you, and push as hard as you can! :)Hope this helps..

  • http://twitter.com/GoustiFruit GoustiFruit

    These jumps squats are a treat for the thighs, mine were buuurning in the end… I think tomorrow I’ll walk like a cowboy !

    P1:
    10+8 j. squats / 11 + 2 j. squats
    P2:
    Lunge + Kick R: 12 / 12 / 13 and 13 / 12 / 11.5 :-)
    Lunge + Lick L: 13 / 12.5 / 12 and 13 / 12 / 12
    Diag. Lift: 15 / 14 / 15 and 16 / 15 / 16

  • Dheana

    Those are some kick-a$$ scores my dear – your dedication shows! Enjoy your holiday. I’ll bet you’ll find yourself craving to do push ups and burpees and end up sneaking them in when you’re in the washroom! :) You’ll have to let us know how you manage. Happy travels!!!

  • Anonymous

    Hi xhuk,

    Do as Freddy and angelafl advise ASAP! A general practitioner (MD) will help. We would need to know a lot more about you and your family history before we could even suggest solutions and it could be that as a young woman you need more fat in your diet than most of us to keep a higher body fat percentage. Actually I sometimes worry about women here and in fitness in general. Like someone Zuzana’s age who plans to have children should have a gynecologist and be aware of their body fat percentage. A simple cheap set of calipers will tell you that! It makes it easier if you have aid of a friend or husband.

    –Chris

    PS To get a estimate of your percentage take this test.

  • Dheana

    I was so excited to do today’s workout I nearly RAN to the gym at lunch! So excited in fact that I got confused and accidentally set my gymboss as a timer for the first round. After 5 or 6 reps I realized what I’d done and thought “that’s okay, I’ll stop at 10, like Zuzana”…then I lost count and ended up doing 12! LOL

    Today’s scores:
    Round 1:
    Jump Squat (LOVE these!) 12 rounds in 5:10
    Lunge Pulse/Kick (L) 9.5 | 8.5 | 9
    Lunge Puse/Kick (R) 8 | 9 | 10
    Diag Deadlift (35 lb) 13 | 14 | 14
    Round 2:
    Jump Squat 4 min, 10 rounds
    Lunge Pulse/Kick (L) 9.5 | 9.5 | 9
    Lunge Puse/Kick (R) 8 | 8 | 9
    Diag Deadlift (35 lb) 14 | 13 | 14

    I usually write Z’s scores down so I’ve got something to aim for,but forgot this time. But I just love checking in afterwards to see the amazing scores of Z and some of the other Bodyrockers. When I’m in the thick of my workout, dripping sweat everywhers and making a spectacle of myself at the gym (in truth, I love it!), it’s hard to imagine ANYONE doing more reps! LOL Then to check back – it’s SO inspiring to see people beating me by 2, 3, 4 reps! It’s like a light shining a little further down the path, illuminating where I can go too. Thanks for the inspiration Bodyrockers!

    And infiinite love to Zuzana & Freddy!!!

    • MariaBjørgJepsen

      I really recognize that damn good feeling ;) People really stare like: is she nuts? ha ha :P You know what? I had the coolest experience ever in my gym. An older man who has been training that place for almost 30 years said to me: “Young lady, you impress me every single time I come here. I have never before seen such a young woman with your enormous power.” I will never EVER forget that awesome compliment, A motivation for life, just like you guys on BR brings me daily :)
      You are so sweet and positive. I am so glad we all can inspire and motivate each other!Love, Maria

  • Anonymous

    Hi Maria,

    First, your sister should understand you by now! Second, if there isn’t a vid of you dong Burpees at least once in Turkey…well we will never speak to you again. Okay so we don’t speak normally anyway! :-)

    Enjoy yourself and you will be fine without us for 8 days!

    –Chris

  • Anonymous

    Hi Zuzana and Freddy,

    I wanted to wish you great success in the move and it sounds exciting.
    Zuzana looks a bit like the cat that ate the canary in some of the pictures and as always very cherub like!

    –Chris

  • JoannaKonieczna

    it was hard and great:)

  • AudraFit

    Part 1 & 2: 11 rounds
    LungePulseKick(R): 12/12/11/12/11/11
    LungePulseKick(L): 12/12/11/12/11/11
    AltDiagBarbellDeadlift: 10/9/9/9/9/9

    Just wanted to inform everyone here not to rush the deadlift and keep proper form or you’ll injure your back. Make sure that you don’t arch it and to keep it straight. It’s a controlled movement and to squeeze your bottom while you lift the the weight. I see very high numbers and would hate for anyone here to have a back injury from these.

    • Donna

      thanks for the heads up Audra:)

      • AudraFit

        No problem, just lookin out for my fellow Bodyrockers ;)

  • AudraFit

    Part 1 & 2: 11 rounds
    LungePulseKick(R): 12/12/11/12/11/11
    LungePulseKick(L): 12/12/11/12/11/11
    AltDiagBarbellDeadlift: 10/9/9/9/9/9

    Just wanted to inform everyone here not to rush the deadlift and keep proper form or you’ll injure your back. Make sure that you don’t arch it and to keep it straight. It’s a controlled movement and to squeeze your bottom while you lift the the weight. I see very high numbers and would hate for anyone here to have a back injury from these.

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

    On october ill have a trip with all my classmates through the north of my country and its 8 days long….

    So i wont be able to workout there :(:(:(!! i feel horrible when i dont workout and 8 days is alot for me! and i dont even think i will enjoy the trip but i still have to go !

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

    I LOVED that movie!

  • Anonymous

    I did the Fit Hotties Rock workout first (which is a killer – great cardio too) followed by this one.
    I did my workout outside and it is just great – it almost makes you not think about the pain and the surface being uneven, it is very challenging as well!
    My score:
    4 min Time challenge:
    12 sets for the 2 rounds
    Lunge pulses & side kick: R – 11/11/11 // 12/12/12 / L – 11/11/11 // 12/12/12
    Deadlift (I replaced the diagonal deadlift by one leg deadlift with a 20lb kettlebell): 9/9/9 // 9/9/9

  • Anonymous

    My coworkers & I loved this workout. It was very challenging.

    Part 1:

    round 1 – 10, round 2 – 8 + 8 jump squats

    Part 2:

    Lunge Back Side Kick

    Lt leg: 12-13-12, 11-11-8

    Rt Leg 10-12-12, 11-11-10

    Diagonal Dead Lift (8# dumbbells, 16# total)

    11-11-12, 9-10-12

    Followed with max reps in 35 sec of russian twists, lying leg lifts, side planks, back extension, & v-ups, than only 2 min of skipping. We had to get back to work…

  • http://twitter.com/FlaviaRequim Flavia Requim

    My scores!! ^^
    Combo: did 8 combos in the 2 rounds (it´s haaaaard!!)
    exercises:
    1) 10/10/10 (both legs)
    2) 10/10/10

    It was pretty hard but very funny, I love all exercises with jumps and kicks!! It´s soooooooo funny to do it!!
    Thanks again and always!!
    Good luck with your move!!

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

    I was a bit nervous when I started because I was really nauseous due to maybe something I ate ,maybe the heat ,but I worked thru it and had a great time. I followed this workout up with the 6min w/o and 20 min interval skipping at a moderate pace.
    my score
    part 1
    r1-12 1/2 sets , r2- 13 1/2sets
    part2
    r1- 1)14,15,16
    2)14,16,15
    3) 17,18,17
    r2- 1)16,16,17
    2) 16 1/2,17,16
    3) 16,17,17

  • fittobechels

    Haha!! Brutus IS our arch enemy!! My super power is swimming. I am most at home in a pool, and I have discovered that Brutus can’t swim. So while he may yell so loudly while doing jump lunges, I know I’ll drown him later at the pool.

    Take that, Brutus.

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

      Hehehe I LOVE it that Brutus can’t swim! ;)

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

    Just done!
    It was really something, great morning boost :)))
    Part 1 / Part 3: both 8 sets.
    Part 2 / Part 4:
    1) 10-10-10 / 12-9-9
    2) 10-10-9 / 10-10-9
    3) 13-13-13 / 14-12-12

    Pouring sweat, heading to stretch a bit and shower a lot :D Have a great weekend everybody!!!

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

    Oh yes, i agree with @Nina_CZ:disqus about the great morning boost, woohoo! I feel amazing, I actually had sweat rolling down my face with this one – LOVE IT! =D
    Part 1: 7.5 then 9 sets =D
    2 and 3 i messed up on a little. For some crazy reason i thought i saw “19 rounds”…. so i just carried on through not wanting to stop haha but really enjoyed it. So my scores were just 2 long snakes lol.
    Lunge pulse & side kick: 13-11-12-12-12-12-12-12-13-12 (extra one of these due to odd number)
    Diagonal dead lift: 12-12-11-12-12-12-12-12-12

    Thanks as always guys… this was fantastic. I couldn’t think of my super power, so i think it is competition… in the form of having somebody next to me. I’m really competitive by nature (but not a sore-loser either, i’m cool with losing) and if i have somebody with me, my body finds it in me to go that little bit further. =)

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

      Amazing score Stephanie!! :) I think we are all super heroes in a way :D

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

        Aw thank you @Nina_CZ:disqus , that meant a lot for you to say that =)
        Your scores are biiig! Definitely an experienced BodyRocker! I hope to be like you (and the amazing others) one day!

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

          Awww @VW_Steph:disqus , that is the nicest thing ever told (written) to me :D

  • Anonymous

    OMG – sweat a lot ( http://www.youtube.com/watch?v=cTVtvPEKLAU&feature=BFp&list=WL19A95D9E9F391B2F&index=4 )

    My scores:

    Part I:

    Round 1: 10 sets

    Round 2: 9 sets

    Part II:

    Round 1:

    Lunge Pulse and side kick R: 12 11 11

    Lunge Pulse and side kick L: 14 13 12

    Diagonal Dead Lift with 6kg weight: 14 17 15

    Round 2:

    Lunge Pulse and side kick R:
    16 12 12

    Lunge Pulse and side kick L:
    16 15 13

    Diagonal Dead Lift with 6kg weight: 17 16 16

    In the 2nd round I had a lot of power and put all my anger into this side kick exercise. After that I was so happy and relaxed *haha* :D

    Thank you :)

    Nice weekend to all bodyrockers!

  • Mary Lou

    I agree with @Nina_CZ:disqus too, it’s a great way to start the day! I had to fly out the door for baseball and a gardening class so I’m back now to post. Take heed to what @AudraFit:disqus says about the diagonal dead lifts though, you don’t want to hurt yourself and miss anything! Someday I’ll be strong like her, for now I’m only using 20 lbs in my sand bag.

    I was on the last push up on both rounds so: 8 and 8

    Left: 11, 11, 11 12, 11, 13

    Right: 11, 11, 11 12, 11, 12

    dead lift: 11, 11, 11 11, 11, 10

    Whoo!

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

      Audra is amazing! :D I also do not use very heavy weight, only about 15-16 lbs, sometimes 18, depends on how I feel that day :D But I wanna slowly add weight to my sandbag :)

  • Lila ♥

    Loved this workout!!

    score

    Part 1 first round 8 sets and second round 8 sets

    lunge pulse ande side kick 11,11,10 / 12,12,12,
    12,10,11,/ 12,12,12,

    diagonal dead lifts 13,14,13
    13,14,13

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

    I LOVE the skirt and the workout! My son was complaining that he was bored yesterday so I made him workout with me! He was awesome and totally made me push harder!
    I messed up and thought the first part was 6 minutes.. so my scores for that are off. We did 12 and 12
    Round 1 right leg 12, 12, 11
    left leg 11, 10, 10
    Round 2 Right leg 12, 11,11
    Left leg 11, 10, 10
    diagonal round 1 16, 15, 14
    round 2 15, 15, 15

    Followed it up with 20 minutes of running.

    Thank you for such amazing workouts!

  • http://www.facebook.com/profile.php?id=685197005 Johanna Speachless Hajnos

    WOA! I was pouring with sweat at the end of this one. Did 5 min of skipping afterwards, since I was in a rush. But It was awesome.

    Not so very please with the first parts sets thou, only managed 5 and 6 sets… How can you other guys be so fast?!

    Love to you <3

  • http://www.janetspreiter.com Janet

    Ran a long 6+ mile hill run, then this one, then the 6 minute workout. Phew.

    I managed 11 rounds on the first time through and 11 + 4 jumps on the second time

    L kicks: 10-10-11 and 12-12-12 (started to figure this move out)
    R kicks: 12-10-13 and 13-11-11
    sandbag: 10-10-10 and 12-12-11 with a 25 pound sandbag (20% of bodyweight…balance challenge!)

  • MissSandraD

    This Right Here workout has me totally dripping sweat, wicked new workout Zuzana and Freddy.

    Jump Squat Sets: Round 1 = 8 sets, Round 2 = 7 1/2 sets

    Lunge Pulse and Side Kick (L): Round 1 = 11, 11, 13
    , Round 2 = 11, 12, 11

    Lunge Pulse and Side Kick (R): Round 1 = 13, 12, 12, Round 2 = 14, 12, 12

    Diagonal Dead Lift with Sandbag: Round 1 = 9, 9, 10, Round 2 = 10, 9, 10

    Have a great weekend you guys :)

  • Anonymous

    I watched this video at least 3 times to remember the exercises properly and still I did the jump squat differently, I jumped up to the ceiling. I only counted the jump squats-push ups sets and I did 9 per each round. This was pretty much a wipe out-workout and I did it first thing in the morning ! It feels so good to workout in the morning ! You have the whole day clear for other stuff to do and the body feels so much better . I mean wow ! for me it is such a big difference, my whole body feels more flexible, my mind is clearer and I don’t get that afternoon sleepy feeling.

  • Bverner

    JUMP SQUATS10 repsDIAGONAL KNEE TUCK2 repsSIDE STEP PUSH UPS2 reps**I completed 9 the first time through and 7 the second time**LUNGE PULSE & SIDE KICK11,10, 9, 10, 10, 11, 9, 9, 10, 11, 10, 10DIAGONAL DEAD LIFT WITH SANDBAG18, 14, 13, 13, 14, 16I got really fainty during this workout so my second time through was a struggle….but I made it and I also did a 20 minute run

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

    hello, this workout was intense!!

    P#1: 10 rounds / 8 rounds + 10 jump squats
    p#2: Lunge pulse + side kick R 11-10-10 / 11-10-10
    Lunge pulse + side kick L: 11-10-10 / 11-10-10
    p#3: 2 min time challenge max reps of the capoeira crab exercise 12 reps / 12 reps

    :)

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

    today i wasn’t very up to any workout coz yesterday after the Abs Now! WO i *not very smart girl* went for a jog to cool down without any jacket and it was like +5 over here and i was sweaty so immediately when i got home i felt sick and what was worse, got pain in both hip flexers, which i’m really afraid of since the last bad time…

    anyway today in the morning i did only 20 min skipping and some abs exercises and thought that was it. after a small picnic with my friend we took a nice walk and it was about 6 pm when i arrived home. i had been thinking, “should i do this WO or should i not” the whole time, lol! then i remembered how energized i feel after exercise so i decided to give it a try. Brutus had never been so close, following me in every rep! but i push through the two rounds, yahoo! and the score is

    Part 1: 10 and 11

    Part 2:

    1) 11,13,12/14,13,13

    2) 12,14,12/14,13,13

    3) 14,16,17/16,17,18 (but i’m not happy with this coz my “sandbag” felt too ligh and i was doing the exercise quite fast, probably should have read Audra’s comment (below) before about doing it slowly and concentrate more on the muscle work…)

    stretching was perfect! it is definitely waaay better to stretch in the evening than in the morning :)

  • Anonymous

    Did this one yesterday and am still feeling it. My legs are sore, my back is sore, but all in a good way. It’s nice to feel a burn from an intense workout like this one.

    Part 1) 10-9 +7 squats
    Part 2) R leg= 12-12-13-13-14-13
    L leg= 12-12-13-12-13-13
    Dead lift= 13-12-14-12-13-13 <—-with 20 pounds

    Anyways, I thought I would introduce myself- I've been bodyrocking for about 7 months now, but I never actually posted my scores. I figured I should become an official bodyrocker and start posting my scores so we can all compete with each other. I've noticed a huge improvement in my body- I'm stronger than I have ever been, and I'm slowly getting my six-pack (Yes!).

    Thanks for the awesome workouts!!

    • AudraFit

      Hi Bethany ;)

      • Anonymous

        Hey Audra!

  • Lena

    Great workout! I did this yesterday after having a few glasses of wine the night before which I could feel (its pathetic – two glasses of wine get me drunk and slightly hungover the next day now! haha! Just not used to it any more). I thought my little hangover (mainly dry mouth and slight throbbing in the head) would impede my scores but I actually went surprisingly well and felt so much better after my workout.

    Here are my scores:

    Part 1

    Jump Squat Sets: Round 1 = 9 sets + 4 jumps, Round 2 = exactly the same! –> 9 sets + 4 jumps

    Part 2

    Lunge Pulse and Side Kick (L): Round 1 = 12, 11, 10 1/2, Round 2 = 12, 10 1/2, 10

    Lunge Pulse and Side Kick (R): Round 1 = 10 1/2, 11 1/2, 11, Round 2 = 12, 10 1/2, 10

    Diagonal Dead Lift with Sandbag (10kgs – could have probably gone a bit heavier): Round 1 = 10, 12, 12, Round 2 = 13 1/2, 13 1/2, 13

    Hope your move is going well, Zuzi and Freddy, and that you are enjoying your last days in Prague. I am so curious as to where you guys will be going…! Good luck with everything!

    Oh and Happy Mother’s day to all the Bodyrocking mums out there :D

  • Donna

    I enjoyed this workout today even though I found part 1 super intense. I am hoping my calves don’t hurt to much tomorrow after all those jump squats and lunges:)

    I could skip today for a warm up but forget about 20 min after my workout because I am saving my calf muscles for tomorrow’s workout. Your six min calf killer:(

    These are my scores;

    Warm Up – 10 min skipping

    Part 1. 10 sets, 11 sets

    Hubby was watching me so I went even faster;) He said your meant to push hard but I think you overdo it. Your going to give yourself a heart attack one of these days..

    Part 2. Right side 9,11,11/12,11,11

    Left side12,13,13/11,11,11

    14,13,14/16,15,12

    The diagonal dead lift hurt my back slightly even though I checked my form several times as it was done in front of a mirror:(

    Cooldown:)

  • Anonymous

    Kick boxing on Thursday so I saved this for today. Wow, did not expect to sweat so much, after round 2 just dripping in sweat. It was great!
    Part 1
    1st round: 8 & 7jump squats
    2nd round: 8 & 10 jump squats

    Part 2
    Lunge Pulse & Side Kick (L)
    9,9,8
    9,8,8
    Lunge Pulse & Side Kick (R)
    9, 9, 9
    9, 8, 8
    Diagonal Deadlift with Sandbag
    12, 11, 12
    13, 11, 11

    Thank you. And good luck with the move.

  • KIMBERLAKE93

    Cute pup guys! And good luck with your other wee luv’d one!
    I luved the combination of PART 1 and PART 2 of this workout (more cardio in part 1, strengthening in part 2).

    PART 1: 8 sets & 7 sets (tough for me!! But felt good!)

    PART 2: R Leg= 13/12/14 & 14/13/11
    L Leg= 15/13/14 & 14/12/12
    Diagonal DL w Sandbag= 15/16/17 & 18/18/15

    Legs were like jello by the end of it!!

    Great workout!!
    Have a HAPPY day BodyRockers!!! :)

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

    One workout down two more to go! Work later tonight is going to
    stink I’m going to be so sore hahah! I’m already sweating too! Have you
    guys been to bikram yoga? If so that’s what I smell like right now
    hahah! Nashty!

    PART ONE/FOUR
    I did 11 sets both times :)

    lunge pulse w/ side kick right
    round one – 13, 11, and 13reps
    round two – 12, 11, and 13reps

    lunge pulse w/ side kick left
    round one – 13, 13, and 13reps
    round two – 12, 14, and 14reps

    diagonal dead lift (I actually did curl ups instead)
    round one – 12, 11, and 11reps
    round two – 11, 11, and 12reps

  • Anonymous

    we use the “power” model of sandbag :)

  • Anonymous

    The best team – Canada of course!

    • KIMBERLAKE93

      Atta Boy Freddy!! You got THAT right!! :)
      I’ve asked before but I thought I’d ask again, where do your relatives do the Hot Yoga in Kingston? I have lots of family in Kingston and would luv to try it out the next time I’m there to support them and get an arse kickin’ for me!! Thx Freddy! :)
      TEAM CANADA……eh!?

  • Anonymous

    That or the wooden floor :) We get a lot of noise up from the floor especially when I am circling with the camera ;)

  • Anonymous

    @CYCO4U:disqus You’re welcome! :)

  • Donna

    Hey Mello, I did in the Burpees are forever & ever comments as I was behind in my workouts:(

  • Donna

    Thanks Taniesha:)

    But we all ROCK…

  • Donna

    Hi Mwbrandt,

    I am the driver of my bus:)

  • Micha79

    Hello all! My scores were good for a workout after work, instead of before work. :) My scores:

    Warm up = 10 min jump rope

    Part 1: 6 reps ; 7,6,6 / 6,7,6 / 8,8,9

    Part 2: 6 reps ; 8,7,6 / 7,6,6 / 8,8,10

    I had to push out that last one and get a double digits :)

    Then 10 more min jump rope … it was fabulous! Thanks Zuzana & Freddy :)

  • Micha79

    Hello all! My scores were good for a workout after work, instead of before work. :) My scores:

    Warm up = 10 min jump rope

    Part 1: 6 reps ; 7,6,6 / 6,7,6 / 8,8,9

    Part 2: 6 reps ; 8,7,6 / 7,6,6 / 8,8,10

    I had to push out that last one and get a double digits :)

    Then 10 more min jump rope … it was fabulous! Thanks Zuzana & Freddy :)

  • Micha79

    Hello all! My scores were good for a workout after work, instead of before work. :) My scores:

    Warm up = 10 min jump rope

    Part 1: 6 reps ; 7,6,6 / 6,7,6 / 8,8,9

    Part 2: 6 reps ; 8,7,6 / 7,6,6 / 8,8,10

    I had to push out that last one and get a double digits :)

    Then 10 more min jump rope … it was fabulous! Thanks Zuzana & Freddy :)

  • Anonymous

    hey guys, dose anyone know how to set up the gymboss to count down in time? I know how to set it up in the interval mode and stop watch mode but not in order to count down…for example: as many sets in 4 minutes.

    thanks for any help and/or advice!

    • KIMBERLAKE93

      I don’t know how to do that either hun…..maybe somebody can help us out with that…….anyone anyone? lol
      In the case of “as many sets in 4 minutes”, what I usually do Tam is 04 Intervals of 10 and 50 seconds. The continuous beeps can be annoying but atleast I know to keep going full throttle until the final beeps go off at 4 minutes.
      I’m sure there’s an easier way in which I’d luv to know about…… :)

      • Anonymous

        Thanks! Never thought of doing it that way…….will certainly try that if I can’t set it up the way Micha suggested.

    • Micha79

      @Tammy77 – You set your gymboss to show only 1 countdown, instead of the double rest/time and then you put 4 min on there… when it takes you to the number of rounds – I put 00 – then it counts down 4 min :) it’ll start it back over again, once it’s done, but you can just stop it at that point, and then reset the boss…. hope this helps :)

      • Anonymous

        Thanks so much for the help, totally appreciate it!

  • Annie_B

    Hi Zuzana and bodyrockers!! I haven’t posted my comments for a while. My kids had been sick for the past 2 weeks but I still manage to keep bodyrocking with you guys, didn’t miss any workout at all :) I owe you my success story. I will try to finish this weekend plus I will share you my yummy clean eating recipe too ;) ;)

    I did this workout yesterday and my bum are so sore today.You know you worked your glutes hard when sitting down to pee is a difficult. I love it though LOL. Here is how I did ;
    Part 1 : 10 sets+7 Jump squats for round 1, 10 sets+4 Jump squats for round 2
    Part 2 :
    Lunge Pulse&Kick (R) – 11/11/10 11/10/10
    Lunge Pulse&Kick(L) – 11/10/10 10/9/10
    Diagonal Deadlift w/ 40 LBS Bag – 10/10/10 9/10/10

    Great workout as always :) THANK YOU!!

  • Donna

    Hey Sheri, I appreciate your concern and didn’t take this comment as a hate comment:) This is not something I have done before. I don’t get sick very often so I find it really annoying when I do. I know you and my sister are both right in letting my body rest when I am sick and I plan on doing that next time I am ill:)

    Thanks once again:)

  • Micha79

    @Tammy77 – no worries!! keep rockin!

  • http://www.facebook.com/profile.php?id=1175827320 Tara Cruz

    Hi Team BodyRock!

    I absolutely loved this workout! It was a blast! I have to work on my balance a little more and will be doing this workout again as it was so much fun. HIIYY YEEAH (karate sound)

    4min reps: 12, 11 + 9 jumpslunge pulse/ kick (R) 12,11,11 / 12,11,10lunge pulse/ kick (L) 12.5,12,12 / 12,12,11Diagonal dead lift sand bag: 17,18,16 / 17,17,15

  • Margot

    Definitely need to work on balance for those lunge pulses, but this was awesome. I was surprised when I finished round one and some of my numbers actually matched Zuzana’s! Wonderful feeling!

    4 min countdown: 6 sets each time (I think, but I kind of lost count too)
    Lunge pulse/kick (left): 11, 11, 10/11, 11, 11
    Lunge pulse/kick (right): 11, 11, 10/11, 11, 11
    Diagonal Dead Lift w/20 lb sandbag: 11, 12, 12/12, 11, 11

  • Mia

    Hi everybody,

    now this was fun! I think my legs don’t feel the same way as I though, I am pretty sure they are going to get back at me  with some serious soreness :)

    ok so here it goes,
    part1: 8/10 ( bit slower on the jumps at first and also stoped a couple of times to keep score eheh)
    part2: 1st round/2nd round  (hard on balance and my legs were killing me at the end)
    R: 9.8.9/11.9.8L: 7.9.9/12.9.7D: 12.13.14/14.14.14

    I wanted to do the 6min wkout tonight for some extra kick and to catch up.. but I don’t know if my legs wil aloow…we’ll see

    Take care

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

     My Score:
    Part I: 6 minutes, Complete as many reps of ths combo as possible.
    1. JUMP SQUATS – 10 reps
    2/4. SIDE STEP PUSH UPS – 2 reps
    3. DIAGONAL KNEE TUCK – 2 reps
    14 reps total

    Part II: 6 minutes, 9 x 35/5
    - LUNGE PULSE & SIDE KICK – R: 12, 14, 13
    - LUNGE PULSE & SIDE KICK – L: 11, 12 ,13
    - DIAGONAL DEAD LIFT WITH SANDBAG: 14, 16, 14

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

    :) !! Ok so I did this one today cause I didin`t had the chance to do it with you guys last week. It really was a great workout… I enjoyed it very much!! :)
    Part 1
    Round 1: 8
    Round 2: 7

    Part 2
    Lunge Pulse Side Kick (L)- 13-10-10,    11-9-9
                        “               (R)- 11-9-10,      10-9-8
    Diagonal Dead Lift w. Sandbag- 10-10-10,      9-9-8
    So here it was!! I really had to take a 10 min. to share you guys my scores :) I`m following you and Bodyrocking everyday even if sometimes, it takes a couple of days before you have news from me!! ;)

    Sending lots of love positive energy for your trip!

    Judith xx

  • lUCy

    hello
    my score was:
    1 part 6-8 sets
    Lunge pulse right leg 10-11-13-12-14 and 15-14-14-14-15
    left leg 11-12-13-13-14 and 15-14-11-14-15
    Diagonal 12-13-13-15-15 and 16-16-15-16-17 

  • tee

    OK this was a killer workout! I didn’t think I was going to make it!
    time challenge – 5.5 sets, 6 sets
    lunge pulse & kick – 10, 10, 9 & 9, 9, 7
    lunge pulse & kick – 9, 11, 10 & 9, 8, 8
    skater deadlift with 10 lb dumbell – 14, 15, 15 & 16, 14, 12

    I’m just shaking! ha ha  

  • Cindy

    I just did this wokrout today and ende up with 16 minutes of Skipping (Different styles). It was 24 minutes and 16 minutes of skipping. I was so wet after this forty minutes. I was at the gym. I saw so many people on the treadmill. I realize that short and intense workouts are the best way to get fat loss and a firm body. I now combine my gym workout with Zuzana’s workout. I combine Zuzana’s workouts with Treadmill sprinting. I am more healthy and energetic. I am so grateful to Zuzana and Freddy. Thanks!

  • Lisa

    Part 1/3
    Round 1 Jump Squat/Side Step Pushup Combo: 10 reps…Round 2: 11.5 reps

    Part 2/4
    Round 1 Lunge Pulse/Side Kick (R): 12, 11, 12.5…Round 2: 13, 14, 13
    Round 1 Lunge Pulse/Side Kick (L): 11, 12, 12.5…Round 2: 14, 13.5, 12
    Round 1 Diagonal Deadlift with Sandbag: 13, 16, 17…Round 2: 18, 17, 18

    Definitely sweat dripping on the floor with this one! We were away all weekend and I wasn’t able to do my regular Bodyrock workouts, it’s amazing how good they make you feel! I feel like my normal self again!

  • Lisa

    Just keep doing these workouts and you’ll see a difference. Also watch what you are eating and especially drinking…good luck!

  • Annebel Wind

    Hey Brain.. What you can also try is more activity in your daily life. Like taking the stairs if there is an elevator, cycling instead of driving. Walking in a normal pace… Just more of these thing can help losing weight. Am trying this for myself.. :D

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

    This workout seemed harder than last time, probably because it’s sauna-ish hot in here! My scores:
    R1: Part 1 combo: 9
    Part 2: 17 15 1616 15 15
    deadlifts: 16 15 14
    R2: Part 1 combo: 9
    Part 2: 15 15 15
    16 15 15
    deadlifts: 15 15 15

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

    Oh my goodness! Today’s one of those days when I’m really very good – and I don’t even know why. I watched the video again (just in case I missed something), but I swear I did every move properly.

    My new scores (beating the old ones by miles) are:
    Part 1: 14 sets   |   11 sets + 4 squats
    Lunge kick L: 14, 13, 13   |   14, 12, 13
    Lunge kick R: 13, 13, 12.5   |   12.5, 12.5, 13
    Diagonal lift: 16, 15, 14   |   14, 14, 15

    To award myself for this great achievement I’ll now treat myself to 22 minutes of moderate skipping. :-)

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

      …except that #@*! skipping rope snapped again 3 minutes into my leisurely skipping. Inconceivable!!

      • AudraFit

        You kicked butt in your workout and your rope! LOL

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

          Where are your scores? I bet you beat me, however butt kicker good I was. :-)

          • AudraFit

            Well if a new workout isn’t out by Friday morning I’ll do this one but not with 40LBs like I did 3 weeks ago. Will probably us 20LBs instead.

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

            No new workout, here you go! I’ll do this one today: http://www.bodyrock.tv/2010/10/04/sexy-and-jacked-workout/

          • AudraFit

            Well if a new workout isn’t out by Friday morning I’ll do this one but not with 40LBs like I did 3 weeks ago. Will probably us 20LBs instead.

  • Anonymous

    Hey! 
    Finished this workout today! Had fun and beat my personal best :)

  • Felisha

    Zuzana, you really know how to make us sweat :) I only did one or two more extra reps this time around, though I did get extra SETS on Part 1, which I’m quite pleased about. My form and balance was also better. I could actually go all the way down on the side step push ups. I also increased the weight slightly on the dead lift. Thanks, Z & F!

    Part1: 8, 9
    Lunge kick (R): 16, 15, 16, 15, 15, 15
    Lunge kick (L): 16, 15, 16, 15, 15, 15
    Dead lift: 13, 14, 14, 14, 14, 14

    Oh, I also had MUCH more energy this time around. Last time, I wanted to quit after one round. Brutus was nowhere to be found today! I had my sip of water and kept right on going.

  • Anonymous

    Hi Zuzana and All,

    Okay who all did this one today (6/2/2011)?  Strangely enough almost did it all, except the sandbag part  earlier (11 AM) and didn’t check this site till a few minutes ago…

    Zuzana, how long does it take to move into a new place when all you have is two dogs and two suitcases?  Buying a bunch of stuff to fill the house? :-)

    –Chris

    • Anonymous

      Living in LA is a errand-running nightmare!  Think of the holiday shopping madness.  To me, that’s what it’s like all the time in West Hollywood, West LA, Santa Monica, etc when you’re trying to get boring errands done.  It’s like trying to run in molasses with weights on your feet. :) 

      • Anonymous

        Hi jessjn, 

        That would explain why Z and F run into Bodyrockers everywhere they go as well. I suspect they really need a car and have been trying to do things without one or there is some problem with connectivity where the new home is.

        –Chris

        • Anonymous

          Hi Chris,

          I hope I run into them too, but I avoid their part of town.  It’s geographically close (10 miles?), but in LA terms, really far away.  If I do run in to them, I think I’ll do a ninja jump tuck.  I’m glad that they seem to be settling in & have daily posts again!

          Jess

  • Donna

    Just finished this now and I beat my personal best from May 9th when I first done this one:) I also mastered correct form with the diagonal dead lift and had no back pain this time:)
    These are my scores;

    June 3rd (today’s scores)
    Part 1. 11.5 sets/12.5 sets
    Part 2. L 13,14,14/15,5,15 R 13,14,13/15,14,14 DDLW 10 kilo sandbag 13,18,18/20,20,20

    May 9th (old scores)
    Part 1. 10 sets/11 sets
    Part 2. L 12,13,13/11,11,11 R 9,11,11/12,11,11 DDLW 10 kilo sandbag 14,13,13/16,15,12

    Hey Zuzi and Freddy I am looking forward to your house tour and the story about your treasured family heirloom – ‘the amulet’:)

    Take your time decorating and exploring L..A:) <3

  • lUCy

    hi! yeahhh I have a better score than last!! ;D
    set: 9-9.5   (6-8 old score)
    right: 13-15-15     (average 14  both, old score)
            16-15-15
    left:  13-16-16    
           15-15-15
    digonal: 15-17-18   (average 16 old score)
                18-19-19

  • Monstrosity5

    Jump Squat, Diag Knee Tuck, Side S Push Up Combo: 
    Round 1: 10 rounds + 7 Jsquat
    Round 2: 11 rounds + 10 Jsquat

    Lunge Pulse:
    Round 1: R: 15-15-15 L: 15-15-15 
    Round 2: R: 17-15-16 L: 17-15-16
    Diag DL (35#):
    Round 1: 9-12-14
    Round 2: 12-12-13

  • AmBoaksy

    And…DONE!!!!  Woot!

    My score:

    Part 1: 8.5 (do .5′s count?  lol) and 10 for the second round (I matched Zuz when she did this the first time.  I think that’s a first for me!)

    Part 2 – Round 1
    Right Leg: 11, 11, 11
    Left Leg: 9, 10, 12
    Diagonal Deadlift: 11, 13, 13

    Part 2 – Round 2
    Right Leg: 12, 12, 11
    Left Leg: 11, 11, 12
    Diagonal Deadlift: 13, 13, 13

    Holy cow I matched Zuz on almost all of these rounds!!!!  THAT is a sign of improvement if any is.  lol.

    Have a great one!!!!

    Ciao!

  • Anonymous

    First workout that I did twice. Can’t remember my first scores, but this time it’s:
    Part1: 8 (both times)
    Side kick: 11-12
    Dead lift: 14-17

  • Micha79

    Alright! I did this one today, cause I didn’t check the schedule until lastnight, and I saw that this was YESTERDAY’S workout… so I did it this morning for my Friday!

    Yee Haa!!! I beat my old score! I did this the first time on May 9th… and proof that bodyrocking rocks!!!!

    R1:
    Combo – 8 (old score 6)
    R – 10,9,9 (old score 7,6,6)
    L – 10,9,9 (old score 6,7,6)
    DL – 11,11,10 (old score 8,8,9)

    R2:
    Combo – 7 (old score 6)
    R - 10,8,8 (old score 8,7,6)
    L – 10,9,8 (old score 7,6,6)
    DL – 11,11,11 (old score 8,8,10)

    Thank you Z & F for continuously allowing me to grow my strength.. inside and out! Can’t wait to see the new place!

    • Micha79

      Oh yeah! And had 16 lbs total of dumbells in my backpack for my sandbag substitute! :)

    • MariaBjørgJepsen

      Nice improvements so soon – congrats :)

      • Micha79

        Thanks Maria!!! It’s awesome – I was telling my mini body rocker that as long as you keep working hard and having positive energy, you will succeed!!… she started tae kwon do, and she’s all – I learned how to do those too!! (side kicks) WATCH MOM! heheheh :)

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

      Wow your scores improved alot!! I’m excited to do this one tomorrow to see how my scores compare. If I remember right this workout was really intense and hurts the legs.

      • Micha79

        it definitely hurts the legs towards the end of the kicks… but what I noticed this time, is that my obliques hurt a bit more today… cause I was using more muscles to lift… it’s definitely a FULL BODY though!!! great one!

  • MariaBjørgJepsen

    I love this routine, it makes me sweat like crazy in no time :)
    I managed to improve in the sets and dead lifts,  but not really in the lunges – booo! Old scores are in ( ).

    1. Jump Squats & Side Step Push-ups: 14 & 15 sets   (13 & 14 sets.)
    2. Lunge Pulse & Side Kick, Right leg: 16-14-12–15-13-13   (16-14-14-15,5-14-14)
    Lunge Pulse & Side Kick, Left leg: 15-14-15-14-14-14    (16-14-15-16-14-14)
    Diagonal Dead Lift: 16-16-15-17-16-17    (14-16-15-16-15-16)
    Have a NICE  weekend, BodyRockers!
    Love, Maria

  • Anonymous

    Hi there,
    so I have managed to squeez “Sexy in 6 min” workout in my hotel room today,and also I have a little time on PC on reception,nice lady here helped me with that…

    So big kiss to all of you,tomorrow I am back home…

  • http://twitter.com/GoustiFruit GoustiFruit

    R1:
    Jump Squats & Side Steps PU: 11 + 6 (10 + 8)
    Lunge Pulse & Side Kick R: 12 / 14 / 12 (12 / 12 / 13)
    Lunge Pulse & Side Kick L: 13 / 12.5 / 12.5 (13 / 12.5 / 12)
    Diagonal Lift /w Sandbag: 15 / 15 / 16 (15 / 14 / 15)

    R2:

    Jump Squats & Side Steps PU: 12 + 7 (11 + 2)Lunge Pulse & Side Kick R: 13.5 / 13 / 12 (13 / 12 / 11.5)Lunge Pulse & Side Kick L: 13 / 13 / 12 (13 / 12 / 12)Diagonal Lift /w Sandbag: 17 / 16 / 15 (16 / 15 / 16)That’s about half a rep better for each exercise :-)

  • AudraFit

    Ok so I was going to use 20LBs but my legs need heavier weight to feel the burn so I used 40LBs again. However, I actually improved by a couple reps on the lunges and a few on the deadlifts:) Nice!

    Part 1: 12 & 11
    LungeSideKick(R): 15/14/13/14/14/14 (old avg 11)
    LungeSideKick(L): 15/14/14/14/14/13 (also was 11)
    Deadlifts: 14/14/13/13/13/13 (old avg 9)

  • Janessa Reimer

    This routine made me sweat like crazy! 
    I beat my old scores in part one. Last time i did 8 sets in the 4 minutes but this time I did ten! super exciting. It was more or less the same in part 2. anyways, great workout!
    Have a great weekend everybody!

  • Anonymous

    A question:  What do you folks think of the new USDA guidelines: http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_green.jpgI

    I think they should have made it be water, less grains, more fats, more fruit and veggies.

    –Chris

  • http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

    Us poor, poor barefooters; after a week of burpees, squat jumps, mountain climbers, plank jumps and lunges. We have no skin left on our big toes..     It has been a hell of a week. Thumbs up!

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

      I felt the same after completing 400 reps of burpees for the 1st time but now it’s ok I guess my feet are just like camel’s ones now))))

      • http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

        Hehehe. Yeah, you have to get used to it. I took a 2 month break due to an injury, and I have noticed that I have to create solid, firmly toes again. ^^

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

    I beated myself! So cool!!
    my scores: now (month ago)

    Part 1 – Round 1 – 14 sets (11 sets 10 j.squats) & Round 2 – 13 sets 6 j.squats (12 sets)
    Part 2 – Round 1 (right) – 13 (10), 13 (11), 13 (12), (left) – 13 (11), 13 (12), 14 (12), deadlift – 17 (17), 18 (16), 19 (17)
    Round 2 – (right) – 13 (12), 13 (12), 14 (13), (left) – 14 (12), 13 (12), 13 (12), deadlift – 19 (17), 19 (17), 20 (17)
    Plus level 3 of the 6 pack ABS workout.

  • Anonymous

    We are adding more people to the white list everyday :)

  • Anonymous

    We are adding more people to the white list everyday :)

    • http://onlineczech.ru Daria Valentinova

      Thank you so much! I didn’t know about a “white list”!
      And – sorry for complaining! ))

    • http://www.facebook.com/Xkath Katherine Russell

      ..?

  • Kendra

    Whew! This was rough.  I thought maybe afterwards I would go for a 20 min jog, but instead I just did a 5 minute jog around my neighborhood to cool down–and evaporate some of that sweat.

    I had to pause the timer a few times because the sweat kept dripping into my eyes and stinging.  But that’s a good thing, right? :)

    I forgot to count the first round the first time, but the second time I did the combo 9 times.

    Scores for the second part:Lunge & kick Right: 13-13-15
    Lunge & kick Left: 15-14-15
    Diagonal dead life: 14-16-16

    second time around:
    Lunge & kick Right: 14-14-14Lunge & kick Left: 13-14-14Diagonal dead life: 15-16-16

    Off to my opening night!  It’ll be much better now that I’ve accomplished this. :)

  • Anonymous

    I repeated this workout today.  Overall, I beat my personal best :)

    Part 1: 11 rep (old 10)
    Part 3: 10 rep + 8 jump squats (old 11) All regular push-ups.

    Lunge/side kick combo
    LT 11-14-12 12-11-11 (12-13-12 11-11-8 old)
    RT 13-12.5-13 13-11-11 (10-12-12 11-11-10 old)

    Dead lift
    10-11-12 with 30#, 13-13-12 with 20# (11-11-12 9-10-12 with 16#)

    Followed with 10 side lift knee tucks (10 per side), 10 prisoner get ups, & 15 lying leg raises.

  • Cindy

    I just did it at the gym today.
     Jump Squats 11sets-11 1/2 sets
    Lunge/side kick R 14-14-14 12-12-12
    L 14-14-14 12-12-12
    Deadlift 15-16-16 13-13-13
    I finished with 18 minutes of Skippings(25 reps regular skips. jump jack 25rep, 25 boxer jumps, 25 high knees) Total of reps-=1100

  • Annie_B

    Hi everyone :) I did this workout after my lunch and it was my 2nd workout of the day.And I even managed to beat my PB!! I’m so happy that only within a month I could make such a good progress :) Last time, I did on May 9.
    Part 1 : 
    1st round ; (5/9) 10 sets+7 Jump squats, Today – 10 Sets + 10 Jump Squats
    2nd round ; (5/9) 10 sets + 4 Jump squats, Today – 10 Sets + 5 Jump Squats
    Part 2 : I used same weight like last time 40 LBS.
    Lunge Pulse + Side Kick (L) - 13,12,10  / 13,12,12 …My highest score on 5/9  10
    Lunge Pulse + Side Kick (R) – 12,12,11 / 12,12,11…..Highest score was 10
    Diagonal Deadlift with Sandbag – 12,10,10 / 11,9,10 ….. Highest score was 10

    I sweated like crazy and my legs and my bum hurts already lol. Thank you so much!!!

  • Charlie D.

    This was really a challenge, but a great one.  Thanks so much.

  • Laurie Skora

    Holy Moly!! This was a good one! My scores were:
    Part 1: Round 1:9Round 2:9Part 2:Round 1: LPSK Right: 11/11/12              LPSK Left: 12/11/12              DDLS: 14/13/11Round 2: LPSK Right: 11/11/10              LPSK Left: 12/10/10              DDLS: 11/11/14Thanks for another awesome workout! :D

  • http://www.eroticstore.ro rox

    did it today, super workout

    my score:Part 1:

    1st round: 7
    sets + 10 jump squat

    2nd round: 9
    sets

    Part 2:

    1st round:

    1. 10,10,10

    2. 11,11,11

    3. 10,11,12

     

    2nd round:

    1. 11,9,10

    2. 12,11,11

    3. 11,10,11

  • Maria Sweden

    Part 1:
    Round 1: 7,5
    Round 2: 8
    Part 2:
    Round 1:
    LPSK Right: 9, 10, 10              LPSK Left: 10, 9, 10              DDLS: 14, 13, 13Round 2: LPSK Right: 10, 9, 10              LPSK Left: 10, 10, 10            DDLS: 15, 13, 13

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

    My Score:Part I: 6 mins – 12 setsPart II: 9 x 35/10 – didnt keep track of repsPart III: 3 mins – 6.5 setsPart IV: 6 x 35/10 – didnt keep track of reps19 mins total

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

    I reaaaally like this workout. Last time i did it was on may 7th. Today i revisited and beated everything except for the first part :(. Must be cuz of this lower back pain ive been having for like 3 weeks, i think that made me a bit slower in the jump squats. 

    OH and since i dont have the sandbag i did 6 rounds of 35/5, only side kicks and then a 2 min time challenge of max reps of the capoeira crab exercise challenge. Just like the last time. 

    1#: 4 min time challenge. 10 jump squats + side push up + 2 knee tucks + side push up 
    9 rounds + 10 jump squats / 9 rounds

    2#: 
    lunge pulses + side kick right: 12-11-11 / 12-11-10
    lunge pulses + side kick left: 11-11-11 / 12-11-11

    3#: 2 min time challenge. Capoeira crab exercise challenge. 
    13 reps / 13 reps

    and for extra burn i did 8 rounds 20/10 high knees: most of the reps were 51. 

    + stretching and burpee for erin! 

  • http://www.facebook.com/people/Lenett-Kendall/100001864842079 Lenett Kendall

    Just finished this workout and it made me feel amazingly great! Thankyou Zuzana so much for all your workout videos, you are such an inspiration to me and i will not stop body rocking to your video’s until i reach my goals officially. 
    My scores are
    1. 7 sets and 7 sets
    2. 9,8,9 (L) and 8,7,8 (R) 7,8,7 (30lb deadlifts)
       9,8,8 (L) and 9,7,8 (R)  8,8,7 (deadlifts)

  • http://twitter.com/Vivi_Bobadilla Viviana Bobadilla

    My workout today: 

    Part 1:round 1: 9 reps and 1/2round 2: 11 repsPart 2:round 1:Lunge Pulse and Side Kick  - Right Leg: 8, 12, 10Lunge Pulse and Side Kick  - Left Leg: 9, 13, 13Diagonal Dead Lift with Sandbag: 10, 12, 14round 2:Lunge Pulse and Side Kick  - Right Leg: 11, 12, 13Lunge Pulse and Side Kick  - Left Leg: 13, 12, 13Diagonal Dead Lift with Sandbag: 12, 14, 14

  • Anonymous

    I LOVE this one. I don’t think I have done it before. I like the 12 Days of Christmas Workouts, but I don’t feel like they are that challenging (I can tell that my stomach isn’t a toned as it was a few weeks ago when I was regularly doing our normal workouts) . Even if I do a few rounds of them. So…. I found this one and now I have my workout fix for the day!  

  • JessJN

    12/31/11
    This was my last workout in 2011.  I didn’t beat my old scores, but I was working hard.  The patio I workout on is made of travertine tiles.  It was VERY foggy tonight, so the tiles were slippery from condensation…that made this workout more challenging, especially when moving from squat to plank & the plank/push-up moves.  My feet kept slipping!

    Part 1: 9+5 squats (I squat much deeper than I did the last time I did this workout)
    Part 3: 9 + 6 squats

    Lunge/side kick combo
    LT 12+1lunge pulse  11   11+1lunge pulse /  12  11  12
    RT  10  11+1lunge pulse   10 / 10  10+1lunge pulse  11
    Dead lift (~22# in bag)13  16  17 / 16  16  13

    Bonus round
    100 high knee skips
    20 knee push-ups
    10 sandbag sit-ups (shoulder burnout!)
    20 sandbag swing
    I did 3 rounds in 11:09…I might tweak this into it’s own workout later.

    What a great way to end 2011!  I hope 2012 brings many great things, including a six pack. :)

    • JessJN

      I forgot to post the picture I took from the patio.  It was so foggy!

  • yboog

    UGH, I think my form was wobbly because my lower back has been hurting for the past 2 days after this. No workout today.

    I hope I can be ready to get back to BRing by tomorrow! : /

  • Gena

    Do you happen to have all the workouts still?

  • Gerri Lee Schafer

    Morning, did the Right There WO this am  http://www.bodyrock.tv/2011/05/05/right-there-workout/

    Part one

    Got 12 sets plus 5 squats round 1 and 12 sets plus 6 squats round 2

    Part two

    1/ 17-16-17     18-17-16

    2/ 17-17-17     18-17-17

    3/ 16-17-17     18-18-18   32.5 lb SB

    finished with MAM core with 2 minutes 10/20 HKS before each core exercise

    2 x 25 weighted plank row

    25 per side cross knee drive

    2 x 25 SB swing 32.5 lb

    25 per side side SB crunch 32.6 lb

  • Miss Rebecca

    Boo for removing the video. Such a disappointment.

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    I did one round because I’m sick….and my score
    part 1
    10 set
    part 2
    1.(R):14 13 12
    2(L):14 13 13
    3.15 14 14