Hey Frederick and Zuzana, Frederick I feel for you and your STUFF:) Good luck in finding a way to squeeze it all in:) You should be a professional packer by now and know secrets and tips of how to use every single space in a luggage bag:)

Zuzana you are such a sweetie worrying about us Bodyrockers and our daily workouts:) We understand and know that you are very busy so don’t feel bad if you can’t upload a new workout. I have been busy going back and viewing older workouts which I am so grateful for:)

I combined two of your workouts for today. I just took some exercises from “I’m into you” and “Put it down on me” and did a 12 min workout. This looks like another great one I will do this one tomorrow. I plan on doing 4 min pre-breakfast workout tomorrow morning before breakfast God willing:) If not then no carbs for me:(

Sending lots of Greek love and kisses :) XoXo

PLEASE DON”T FEEL BAD:)

Hi guys!
You managed to grow an amazing community of people here, people who are able to rock their bodies on their own, while you need to rock your own stuff :) We can perfectly do some older workouts :) I picked an older one too for today – http://www.bodyrock.tv/2010/01/21/six-pack-and-love-handles-this-weeks-theme/ and I can’t wait to do it, cause I promised myself to beat my old time from November 11th. You guys are so great and we completely understand how time consuming that can be. For us, it is just 12 minutes of tears and sweat :D but what it is for you is much more, you have to film, edit, upload, take pictures, smile the whole time :D and still look hot (well, that is not a problem for either one of you, haha). And while packing, it just sometimes does not work (I know that, I already moved 12 times in my life, and I am only 26yrs young, haha). Keep us updated on where you guys are going! :) And don’t worry about us, you made us strong and able to handle one or two days without you. But not longer, please!!! :D I am gonna miss you while you are on the way!!! :))) So I will do this workout tomorrow, on Sunday :) 

Zuzanna u are way too sweet for your own good ! Dont worry any more than u have to as its a great way to see what workouts you have that i havent done before and also to try and beat our personal best.  I feel for you Freddy it sucks big time when u have to leave stuff behind maybe u could get it sent to your new place? I would have to do this especially if i wanted to keep them. 

Today i did 10 mins interval skipping warm up and revisited the Nightmare 300 i didnt beat my old score but i sure was sweating at the end.  Old time 17:28 new time 17:24

 Like the other comments I agree that you should not feel bad. You have a life and we can handle going back to old exercises and beating our old scores. That is a lot of fun anyway. You have given us so much to work with how can anybody complain about no new exercise being posted. Thats just selfish. 

Thank you for all that you do and sorry you cannot pack everything you want. Hopefully some of our “buying you a cup of coffee” funds helps!

 Hi Freddy and Zuzana,don’t worry about that you are late with your workout’s updates because everyone can try some older routines if it wants more challenging workout.I also try some of your older recipes such as the Breakfast Cake,Hot Potato recipe and  the Banana Nut Cake.They were absolutely amazing and very delicious,everyone from my family liked them.You change our cooking habits,now they are more healthy. I want to thank you again for all these very nice ,healthy recipes and also for your workouts.
I want to wish you good luck in coping with all the things and nice and safely travelling.

Greetings from Bulgaria! :)
Yours,Siqna.

 You guys are so nice to me – I appreciate it :) 

We treat you the same as you do to us :) We DO love you, you both :))) You are an inspiration, motivation and TRUE life changers!!! :) 

There is no 20 minute of interval skipping in this workout. There are High Knees with Jump rope incorporated in this 12 minute workout. You start the workout with 50 seconds of skipping (high knees) and then you do it in between exercises – read through the instructions in the post.

Peta! Set your timer to whatever intervals you want to make it 20 minutes (for example: 30rounds of 10/30, 48rounds of 10/15, 60rounds of 5/15,  20rounds of 15/45, 40rounds of 10/20 – this last one is my personal favorite, haha), and just jump as you like, you can do highknees, legs together, one leg jumping, jumping jacks, scissors… you can alternate all those styles, or just do two of them, whatever you feel works for you. Use the shorter interval for rest, the longer for jumping…
You don’t have to do it after every workout if you feel dead :D but if you feel you need and extra kick, this is a great way to burn some extra fat :))) I used to hate it, but I am getting to love it :))))
Is that clear enough? :)

I wiish you the very best for Zuzana and Freddy. I really appreciate that your effort to provide us with another great workout but we all understand that you are really busy now and your site is full of excellent workouts for anybody to choose.
Many Blessings for both! 

totally….!!!!! 

Hi there,

I decided to do my workout before this one came out,so I did “get a hot body workout”…I am still sort of healing from my back injury, but every day is better and better and this workouts really help me…

my scores:
1.side lunge jump    57,61,63
2.reptile push up     11,10,11 (oh my back!!)
3.v-crunch               29,30,26
4.prisoner squats     39,40,30
5.hanging knee raise 22,19,15

thanks a lot

No worries on the workout yesterday :) You guys have provided us an ample supply of amazing workouts to fall back on when you are not spoiling us with new exciting workouts. Come on , you deserve a break with the big consolidating move and all ! It is tough to move away from loved ones.I can remember the first time I moved away from home I would practically have to hang up on my Grandmother when we talked on the phone because I would start crying because I missed her so much.
Yesterday I did ” The O Face Workout” . It was perfect because I was short on time with it being very late in the evening ,still lots to do, etc. I am looking forward to this new workout today and I am very curious as to where you guys are moving. Good luck with the rest of your journey ;)

 Agree!! Can’t tell you enough how thankful I am.

Would love a thank you button on your page so everytime I think of you and how thankful I am, I would klick that button :)

 I did this workout kinda wrong..
I forgot to include high knees in between each, so I ended up doing three rounds instead of two, does this hinder the workout results? 

Here are my scores anyway:
High Knees: 143, 154,144
Back lunge w/ sandbag: 15,18,17
Rev. Pushup: 29,27,27
Monkey pushup and jump: 10,11, 12
+10 Burpees +20 Side Crunch at the end :)

Please let me know if doing high knees in order instead of in between has interfered with results or performance.

 hello everybody my scores are:
1. 127,130
2.16,20
3.126,126
4. 16,16
5.122,126
6. 10,11
i don´t have interval timer but i use my cellphone but each time i have to start again and i think that i lose a few seconds but doesn´t matter i continue hardest
bye bye

LOL, let’s make it our own way :D Everytime we think about how thankful we are, let’s make a burpee :D :D :D (burpees all day for me, hahaha) 

I did it at the gym.
1 133-115
2 25 27
3 125 127
4 Spiderman prush up 22 Divebomber 18
5 127 120
6 16 16

Here are my scores.  Gotta say I am happy that I am getting the skippy down a little better than before ;)
High knees . 73  94
Back lunges. 14  13
High knees. 108  106
reverse pushup.  17  14
High knees.  95  64
monkey pushup.  10  11 

Hehehe :-) yeah! Thank you, the bodyrock way :-D

Good morning! I was so happy to see this when I woke up because it gave me a chance to work out before breakfast. Yesterday I was very short on time so I did the 4 minute workout.

My scores for today:

High Knees: 88, 95
Backward Lunges: 19, 18
High Knees: 85,77
Reverse Push Up: 16,16
High Knees: 67,100
Monkey Push Up: 11,10

I trip up everytime when I do the high knees with the jump rope so it slows me down. Still working on it. Thanks again for an amazing workout! I was so dead at the end and it was a great start to my Saturday! 

Of course Zuzana! We got nothin but love for ya! <3<3<3

 This was a great workout – and what I get for listening to Brutus yesterday and skipping my workout :(

Here are my numbers – I think i actually beat you, Zuzana, on some of these – which makes me think I need to pay more attention to my form!! I didn’t do skipping, but high knees – I don’t have a rope yet and not enough ceiling clearance. And without a dip station, I did my reverse pushups using my pullup bar with my feet on the seat of a chair – not quite exactly what you did, but as close as I could get :)

1. High Knees – 145, 158 
2. Backward lunge (w/15 lb kettlebell) – 22, 24
3. High knees – 144, 142
4. Reverse push-up – 12, 15
5. High knees – 148, 145
6. Monkey pushup + jump – 15, 16

Go team CANADA!

Does anyone know where these guys are off to next?!?!?

also how many of you supplement these workouts with other ones, and if so how many times are y’all supplementing???

I practice Ashtanga Yoga and when I do one of these followed by an hour & half to two hour intense practice I am beyond words wiped out…i ask because i often read many comments stating that “oh this is my ___ workout of the day” or “now I’m off to ______”

In advance thanks for the feed-back!

Another great workout.  I made some modifications- instead of reverse push-ups I did pendulum b/c my left arm/shoulder is super sore from climbing yesterday, didn’t want to chance making it worse  

high knees: 171- 160-160-160-170-157   <—no jump rope
backward lunge: 17-20  <—-with 20 pounds
pendulum: 50-60
monkey push up and jump: 13-14

Absolutly :)
Zuzana and Freddy, thank YOU for being here!!!!!

that was a great workout as always :) thank u guys!!!
my scores:
I didn´t count the high knees (with jump rope)
backward lunge with sandbag: 22 22
reverse push  up: 20 17
Monkey push up and jump: 12 12

I wish you a lot of power, energy and luck for the next few days!!
we love you. all the best and positive thoughts for you guys!!!!!

nice weekend everyone! :)

I was going to post my scores  and then I thought about your dilemma Freddy so I checked around me, in my room and in my house, examining each object and asking myself what I would carry with me if I had to leave forever or for a very long time… well except for my cats, it looks like I could leave about everything behind, I don’t have much that I really need or value. I don’t know if it’s a good or a bad thing !?
I’d like to know what you, Bodyrockers, would absolutely carry with you if you had to leave in a hurry !?

About your books, nowadays you could buy a digitalized version and bring the equivalent of hundreds of them on a memory card/ebook reader weighting only a few grams: perfect for nomads ! You could even put them in the “cloud” and access them from anywhere in the world, from any device.

Ok, my scores now (copy-pasting from your post, just need to edit some numbers :-D)…

1. Skipping (136, 134)2. Backward Lunge with Sandbag (19, 20)3. Skipping (134, 136)4. Reverse Push Up (23, 23)5. Skipping (136, 136)6. Monkey Push Up and Jump (11.5, 13)

(how can so many BR do so many reps on the monkeys ???)

Let me jut say that I love that we have been doing cardio intervals between strength exercises. Feels like a more intense workout. My scores:
High Knees: 174, 159
Backward lunge with 15 lb dumbbell: 20,21
High Knees: 168,159
Reverse Push-up: 17,16
High Knees: 166, 151
Monkey Push-up and Jump: 13 1/2, 14

I’m a little behind on the workouts, but I’ve been training for a race, so I don’t have as much energy as I do in the winter for bodyrock workouts. I hate moving because I have to prioritze my stuff; I can’t imagine trying to narrow  it down to one suitcase! Anyways, here are my scores.:
Backward lunge: 18,18
Reverse pushup: 21, 26
Monkey: 13, 15
I skipped for five extra minutes and did some boxing, too. Have a great weekend, bodyrockers! 

It’s because your sweet, thoughtful and kind:)

 Freddy, why don’t you ask a friend to hold your books and then ship them when you settle? Sometimes the price of shipping is worth it, rather than buying all new books, just an idea.  I’m also so curious as to where you will land! Good luck and safe travels!

 Zuzi and Freddy – That’s amazing that you can keep up with the workouts. I know how long it takes to shoot them and edit them… It can take forever and I am so grateful that you two take some precious time to post it so please don’t feel bad… I am sure all the bodyrockers are so thankful that you keep on posting some workouts even if it is a bit less than planned… And it is not as if you had not a huge number of old routine either ;) 

Besides lots of bodyrockers can come up with new ideas. Here is an idea, when you don’t have time, you could create a contest for bodyrockers and post the 5 best workouts!

Freddy, I understand you 200%. I moved to Canada 2 and a half years ago and moved times in Canada! I am moving again in June. My goal was to pack everything in 2 suitcases but I gave up! Good lluck. 
I bet on Spain for your next destination ;)

Zuzana and Freddy, what about Skype? You travel so much it must be hard to leave the ones you love behind. I’ve never used it but, I bet it would make staying in contact much easier.

Well this morning I managed to get out of bed while everyone else was still sleeping:) I put my black organic quinoa on the stove top to boil with skim milk and started my 5min warm up followed by my 4min Pre-breakfast workout:)
I finished with stretching had my breakfast quinoa with a diced banana, 2 dried diced figs and a teaspoon of honey and after my breakfast I had the biggest surge of energy. I wanted to do another workout:) I don’t normally workout before breakfast but I think I might start doing so on a regular basis:) I waited till my breakfast was digested (about and hour or more) and then started this workout:) I have been watching my diet more closely and feel heaps lighter. This is my 8th workout for this week and I feel great:) No muscle pains this week so I haven’t taken a rest day as yet. I was going to take the weekend as rest days but Zuzana said to make sure you exercise on the weekend because she read some of us were planning not too,  like an obedient bodyrocker I listened to my workout MASTER…

These are my scores;
1. High knees with jump rope 102,125
2. Backward lunge with sandbag 19,20
3. High knees with jump rope 124,126
4. Reverse push up 20,20
5. High knees with jump rope124,126
6. Monkey push up and jump 10,11

Today i did Hot Body beach workout.. I beat all my last scores!! :D 

Its one of the most intense workouts of bodyrock imo…

Thats a great idea Audra ! Skype is a great way to keep in contact with loved ones. When my sister inlaw lived in London for 2 years it was our life saviour and now it is once again for my brother inlaw.  We even use it to talk to family who are 2 hrs away so they can see our son. You should try it.  

I would take my laptop, some toiletry items, spare changes of clothes (including my fave sports bra), a good pair of gym shoes, and of course my gymboss! 

I’m a runner as well as a bodyrocker. I bodyrock 2-3 times a week and run three times a week. I find that bodyrock helps strengthen the muscles necessary to keep me injury-free and it keeps my muscles balanced. I usually don’t do two workouts in one day, because Iike to run on “fresh legs” if that makes sense.  

This one was fun! I loved it!
High knees: 150, 150
Backward Lunge w/ sandbag: 19, 19
High Knees: 150, 140
Reverse Pushups: ( I did a whole bunch of these yesterday so I’m a little bit sore! lol) 14, 18
High Knees: 150, 150
Monkey Pushup with jump: 12, 13
Unfortunately, all the high knees were without jump rope- i have no room.. so thats why my numbers may seem high! Now for my cool down, shower and some new Palm Bay Key Lime and Cherry! I’m so excited! :)

Mmm! Your breakfast sounds DELISH~ I wanna give that a try! :)

Great intense 12 mins (buggered)

highknees: 112,95
backward lunge: 20,16  with 15 kgs weight
highknees: 100,97
reverse pushup: 20,20
highknees: 95,107
monkey pushup with jump: 12,11
 

Great intense 12 mins (buggered)

highknees: 112,95
backward lunge: 20,16  with 15 kgs weight
highknees: 100,97
reverse pushup: 20,20
highknees: 95,107
monkey pushup with jump: 12,11
 

Okay , I am back with my scores for tonight:
1. Skipping (137,120)

2. Backward Lunge with Sandbag (21,24)

3. Skipping (132,121)

4. Reverse Push Up (22,22)

5. Skipping (103- due to rope malfunction, 126)

6. Monkey Push Up and Jump (17,18)
I followed this workout with 20min of interval skipping at moderate pace, varied styles 60 rounds, 5 sec rest ,15sec work. Now, my Hubby awaits, so I am out and will see you all for our next workout together!

 well i had PROM tonight!!! so much fun, and this song played!!!!!!!!!!!! lol i danced for like 3 hours straight and was dripping sweat. lmao it was a workout and a half!! i will have to post a picture when i get them on the comp!!!! its so awesome to dance to songs that were bodyrock workouts

Not only delish – very filling as well:) I do the same with my porridge but add chai seeds to that:)

I am trying to keep to all of Zuzana’s diet challenges and I find earning your carbs and having a two hour window frame after a workout the hardest of all but I’m getting there:) I earned my carbs for breakfast today and I earned them for lunch because I did two workouts today and ate my carbs within 2 hours after my workouts.
I didn’t feel hungry for a snack today because I found my breakfast very filling:) For lunch I had a beef hot pot with peas, mashed potato and carrots. For dinner I plan on having steamed broccoli, cauliflower, snow peas, brussel sprouts and carrots with cottage cheese:)

I do that with reverse push ups too! except I use a high chair, you could use a tall bar stool as well. or some times I use a lower chair and just do an assisted pull up,  when I do reverse push ups I’m  always worried when I get tired I might drop to the floor a couple feet! lol!

I always wonder about people who say their ceilings are too low, it must just because I’m short that I can skip inside? standard 8 ft ceiling?

Go team CANADA too!

You could just store your data on a mini HDD and take it instead of your laptop. Or you could put all your data on a secured server, so you don’t have to bring anything with you, just remember your password :-) In some countries your computer and all your data could be seized at customs, including in the US…

well.. there is the “by me a cup of coffee” button, that’s a way to say thanks to zuz and freddy. 

 I loved loved loved this workout this morning – felt mega strong today (was naughty and had my oats before the workout though…..sorry;)

1. HKnee Skipping: 142, 138
2. Back Lunge 12k Sandbag: 24, 22
3. HKnee Skipping: 143, 142
4. Rev Push: 23, 21
5. HKnee Skipping: 142, 137
6. Monkey Pushup & Jump: 16, 16

Thank you!!! Sx

I’m doing this workout tomorrow because i feel sore from all the previous workouts.
Please, Zuzana, don’t worry about us. We understand how difficult packing must be and if there’s no workout, we can go back to older ones or just do a workout we skipped for some reason.
I have to say that I’m a good packer – I can fit maximum of things in a bag or so. But I guess I need this skill because I’m traveling to school almost every week.
Good luck Z&F!! :)

I just finished this workout, I wanted to have it done before lunch :)
My feet are so tired from all that skipping, I got tangled in a rope once and almost felt down on the floor with my face forward :D But I guess my balance is improving as well as my endurance and strenght :D
My score:
1) + 3) + 5) Jumprope Highknees: 110-84-95 / 97-68-100
2) Backward Lunge with 7kg sandbag: 22-23
4) Reverse Pushups: 15-13
6) Monkey Pushup + Jump: 13-12

I started practising more pushups and reverse pushups each day, so my arms feel a little sore, but I think I will get used to it sooner or later :))) I feel very weak on my upper body, it needs some more work. :) Gonna shower now and have a great lunch/post workout meal :)

Wow, great numbers with a skipping!!! :)  

Hi Donna, I also had quinoa for breakfast, but with diced apple, almond chips and cinnamon :) I love it, I have 2 more portions for monday and tuesday breakfast. I love how easy it is to prepaire and it is delicious, healthy and filling :)))

Great score by the way, I admire everyone who can do more than 100 jumprope highnees in every time, I reached 100 only twice this time :D You go, girl! :) 

WOWSERS!! You go girl! Great numbers……I’m DEFinately using your results as my motivation this morning!!!  

Dearest Freddy and Zuzana

For God’s sake buy another suitcase. You’re not going to Greece on two week vacation, you’re going to go live someplace else. If it breaks the bank to pay the $35 extra for another case I’ll send you the money.

Life is short and it’s important to live without regrets. My mom lamented lost trinkets and sentimental items for years. Never clothes or shoes or … but special gifts and books. Those items that, even though trivial to others, had had meaning to her. We ALL have them.

I know you guys are all about sparse, but you aren’t if you have that much stuff. It’s a nice concept but you’re not Mennonite missionaries.

Please get another suitcase! I can’t stand it, I don’t want you to lose stuff you’ll regret later. Zuzana, you’ll always buy more clothing, but some things you should not leave behind or give away.

Very much love and heartfelt advice. Remember I’m a very wise woman ;-p

LeMeemee

 Samantha how can you eat before these workouts? I’d puke, you must have better abds LOL

 Samantha how can you eat before these workouts? I’d puke, you must have better abds LOL

Just finished it, it was amazing! My scores:
Backward lunge: 22 – 22
Don’t have a dip station, so did Leg raises using a armchair as dip station: 21 – 23
Monkey push-up & jump: 13 14
Those last burned so much after the first few! It looks fairly easy, but they’re killing :D
Gonna doo some burpees to top it off now!

This workout looks good. I can do everything but the skipping (probably shouldn’t jump after monkey p/u’s but…) I’ve been using a step and stepping up that way so I don’t jump. Jumping still throws my hip into an unhappy place.

I found that one of the bars at the gym works well in lieu of a sand bag. I just have to be a bit careful about getting it in place and off my back.

Re: Move – pay someone to clean, worth every penny. Someone who could use the dough is happy and it saves you hours of hard labour.

Cheers, thanks again for your diligence about posting the videos and safe journey.
 

I leave a good 40 mins or so before I do anything LeMarge or I’d throw up too;) Sx 

Thank you Tammy I’m really flattered – you just made my day. Sx 

Oh, that’s because of the copy/pasting, I forgot to edit this… I did high knees ! =X

But still it is great :D You can still edit the post, by the way :))) 

At least 10 years ago I did that deal with myself, and I succeeded to follow it for more than one year:
-> each and everyday I had to do at least as much push ups as the day before

So I started with 30 p-u and the next day I had to do at least 30. If two days later I could do 32, then the following day I had to do at least 32. So each step forward was like a locked trigger, no way to go back, no way to do less. It forced me to be reasonable with my progresses, because even if one day I felt amazing and thought I could do 40, I wouldn’t until I knew I would be able to do at least 40, everyday, from now on. And so after a few months, I was able to reach… 250 pu in a row (and 400+ in two) ! I think I did 251 or 252 twice… but then I decided I had enough and stopped that challenge. Every once in a while a challenge myself on a shorter period, a few weeks generally, until I lose the will…

Wow 250pushups in a row!!! I am happy if I do 10, and then I am so exhausted :D :D But I plan to improve, and I KNOW I will, haha. I also wanna do it this way, but I will probably start with 10 :) My arms are still very weak… I like alternating classic pushups and reverse pushups.
Your determination is amazing, I can’t even imagine someone doing 250 in a row!!! :D Great job, great great great job, you have my respect!!! 

 Hello everyone,

I did this workout today. 
Before the 1st round I was dropping sweat.

Here are my scores:

Skipping, 125 – 87
Backward lunge 17-18
Skipping 114 – 85
Dip on a chair (no dip station yet) 12 – 11 (I usually can do a  bit more :/)
Skipping 97 – 107
Monkey 10 – 11

After every workout I stretch, I follow the video Zuz has, although I feel my calves a bit stiff.
Do you know minced meat? I feel meatballs in my calves.
It bothers everytime I do the skipping.
Does anyone know what can I do to stretch this muscle?  

Thanks XD

About the suitcase… I cannot imagine doing 1 suitcase, I love my shoes to much.
I lived in Mexico and because I fell in love I moved to The Netherlands.
I got rid of tons and tons of clothes, shoes, (those kind of things you say I will wear them another day, and another day and that day never comes) notebooks from college, books from college.
I realized that I used to keep things because in the past they meant something for me, but in
my present (back then) it was just a bunch of things that were going to take space in my suitcase. And I do not regret of anything I got rid of. 

I still have boxes of books back home. I love my books. I have some photoalbums here, some over there. I am still not 100%  settle.  I have some clothes in Mexico I have not wore in a year…. maybe I should start giving it away. I even have jewelry over there, CDs ( I am sort of classic, I love the magic of reading a book or grabbing a CD and play it in the stereo)  Jesus I´d better stop because I am getting a headache about all the mess I have.

Good luck Zuz and Freddy, you can do it!!!!

:)

 I did high knees without a jump rope after the first skipping – I kept slapping my legs with the rope and almost torqued my knee with a bad jump (I’m such a klutz!). So I think I’m going to practice skipping slowly for warmups or something until I get a feel for it again. I wasn’t ever terribly good at it in PE, granted, but it’s a great way to get my heart rate up so I might as well work on it.

1. Skipping/high knees: ?, 106
2. Back lunge w/ sandbag: 17, 15
3. High knees: 130, 126
4. Reverse pushup: 20, 20
5. High knees: 108, 102
6. Monkey pushup and jump: 7, 6

8 more workouts until I earn my shoes! :D
I decided to bribe myself to workout more regularly by buying some shoes that I’ve been lusting after for ages if I worked out 10 days of 14 (and hit some goals for savings and paying off debt). But then they started to sell out way too fast! So I ordered them anyway. After I tried them on to make sure I wanted to keep them, they went back in the box until I earn them (and my S.O. knows the win conditions, so I can’t cheat and cut the box open early without him stealing them and hiding them somewhere). I can’t afford to bribe myself with nice shoes every couple weeks, but I’m betting that once I’m back on track with workouts, the extra energy will be its own reward. And hey, if I’m working out regularly, that may be a good reason to pick up the occasional piece of new workout clothing, right?

I did the Abs Now! Workout today. I feel so happy because I did faster this time. My old time was 20 minutes and today, I did in 17 minutes. Thanks! 

Don’t worry about it, there has been plenty of workouts done the way you did yours. I’m sure it was still hard!  The only difference was that you didn’t have as much cardio, but you did more muscle building exercise.
awesome scores on your reverse pushups!

Hi guys, hope everything all right with your moving, I did 4 minutes workout yesterday( saturday) cause I was really busy, and I have to say that was incredibly hard!!!
I did this one today, before dinner and my scores were:
high knees:70-62-66-70-72-65 / backward and
forward lounge(with 8 kg sandbag): 22-24 / reverse push ups: 18-20
/monkey push ups and skip: 12-13
Thanks guy, as ever, have a good trip, and let’s me say that I’m so excited cause tomorrow also my boyfriend will start bodyrock with us!!!
It’s a great goal because he’s terrible lazy, but he saw how much I changed my body in just three weeks that wants to try too…Good bless you guys, I really wish all the best for you.

So true!  Zuzana…if you don’t have a workout ready, there are only about 1000 in the archives to choose from.  Your having any workouts at all this week is appreciated.  Freddy…the art books, just before you leave, put them in a box box and mail them to Malta (or wherever your destination is),  problem solved.   Have fun on the journey.

Hello Nina, I might give your version of quinoa a try next time:)

My first attempt at high knees was in “you push me workout” back in March and I couldn’t do them very well so I know how you feel:( I found it difficult to turn the rope and lift my knees and count my reps at the same time:( I always use to trip:(  So I just did them without the rope:)

I don’t know what happened but I tried it again in a workout and I could just do it:) I can do them now through a 50s interval and not trip once:) Just a suggestion to help you get there – try lifting your knees above your waist and use your wrist’s to turn the rope quickly:) your legs should move quickly and your arms should move quickly as well:) Hope this helps:)

We all have exercises we find harder and take longer to master:) You will get there also with your high knees:)

I am not very fast at the crab to pike press because I haven’t done alot of them. For some reason I always stop to think which leg should go under it’s not automatic yet:( I use to hate mountain climbers, burpees and jump lunges but I actually love them now because my legs and arms are stronger and I can do them well and my legs don’t suffer anymore with severe leg cramps:)

Today is my rest day and I plan on doing some Winsor Pilates to get my body ready for this weeks workouts. I use to take 1-2 rest days and do no form of exercise but I now do something light on my rest days:)

 Hi Bodyrockers,

I did this one today as a part of my surgery recovery upswing.  It’s good to rock again.

Backward lunge w sandbag; 22, 23
Reverse push ups: 9, 11
Monkey Push Up and Jump: 14, 14

I was happy that the second time through my scores were the same or better, because that’s often harder.  I just did full push ups because I don’t yet have a dip station.

Thanks,
Annalise

Wow, those high knees with jump rope sure makes the sweat come pouring down! I did this workout before going to a friend’s house for dinner. I am so glad I did, because we ate way too much! I am feeling less guilty because I made time for this 12 minute killer workout…here are my scores:

Skipping: 131, 106
Backward Lunge w/sandbag: 17.5, 16
Skipping: 118, 110
Reverse Pushup: 19, 19
Skipping: 121, 119
Monkey Pushup/Jump: 13, 13
 

Just part of being a Bodyrocker I suppose!  :-)  You’re nice to us we’re nice to you.  It makes for a better Burpees filled world don’t you know. :-)

Take care,
–Chris

Just part of being a Bodyrocker I suppose!  :-)  You’re nice to us we’re nice to you.  It makes for a better Burpees filled world don’t you know. :-)

Take care,
–Chris

Just part of being a Bodyrocker I suppose!  :-)  You’re nice to us we’re nice to you.  It makes for a better Burpees filled world don’t you know. :-)

Take care,
–Chris

Truthfully I would love to actually buy them a physical cup of coffee sometime at the first Starbucks or any place here!

–Chris

Hi Audra and Tara,

What makes you think they don’t already use Skype?  It has great utility and you can talk to people all over the world.  If not Skype maybe Google Talk or something similar.   I have used Skype to talk to people in both Asia and Europe!  Very handy!

–Chris

1. High knees (141, 152)

2. Backward Lunge with Sandbag (24, 26)

3. High knees (139, 148)

4. Reverse Push Up (19, 21)

5. High knees (150, 153)

6. Monkey Push Up and Jump (15, 17)
 

Or buy Zuzi a cup of coffee)))

Zuzana, you are just too sweet! I definitely agree with all of the comments posted so far. Sometimes I don’t know how to thank you two… I often talk about both of you to family and friends as if I actually know you. It’s weird that I feel as if you two are my friends! Anyways, you two are so genuine and I am so excited for wherever you guys are going and for the new path you have chosen. I can’t wait to see where you two will be now…

Good luck and best wishes always! Look forward to seeing where you guys are. =0)

 Hey guys!  I find it so helpful to have a group of people that I know are pushing their bodies as hard as I am!  I don’t like taking time off because I feel I’m letting the community down!  My scores today were:
1. skipping: 75, 74
2. Lunge: 19, 20 
3. skipping: 69. 58
4. Reverse Push-up (I don’t have the station so I lift dumbells (5lbs) while doing sit ups: 14, 14
5. skipping: 98. 70
6. Monkey: 15, 15

Love it!  Keep on Bodyrocking!

Hi Nina!
I decided to do this same workout ”six pack abs and love handles”, and I’m glad I did it!  It’s really good, and challenging (as always), and I did it in 19:58 minutes…! (Don’t have my older score to compare to, because it’s the first time I do it.)  Knowing that you did it also was a motivation.  Thanks for the idea!
(I did the “dirty bit workout” on saturday, just before going to a party.  It was great for the extra-energy!)
Ciao!

 Best of luck with the move! I’m moving this week too after 2 years in sunny Spain, I’m returning to Ireland and I understand how hard it is to say goodbye to people you care about, but for everything you leave behind you will gain something else. Best thing is we can Bodyrock anywhere in the world and of course go through archives when you guys are busy.
I wanted to share a song that I discovered last night as it has just been featured on a tv ad here for a sports drink it is SUCH a motivating song for workouts when you think you can’t push any harder listen to this and you will find energy from somewhere just did an excellent workout to this! Hope posting the youtube link is enough!
http://www.youtube.com/watch?v=9T_LiUAVl4g or full version

http://www.youtube.com/watch?v=n3m-GFvBpIg
Enjoy!x

Hi everyone.. I did this workout today, because i did two onther workouts last week… :D
I see everyone has nice hi scores with the skipping… I am not so good at it… started using a skipping rope just a few weeks ago, and man!! it’s much harder than just high knees.. So my condition is not really good jet…

My scores:
skipping with jumprope: 90, 75, 76, 75, 72, 80
lunge with sandbag (10kg): 19, 20  (how much weight do you use guys?? I’d like to know.. :D)
Reverse push ups: 12, 12
monkey push up + jump: 12, 11

And if it is posible for future workouts I would like to know how much weight you use Zuzana.. Makes a nice goal for me, and other bodyrockers maybe… thanx for the great workout again.. Good luck with the traveling!

I’m low on energy this morning but I still managed to get this done.
High Knees Skipping: 122/120/120/116/113/112

Wow amazing score, Isabelle, mine was 28:25! You are amazing! :))) Pushups took me the longest, everything else was OK, but THOOOSE PUSHUPS :D But I am still happy I did them all in proper form :))) I am still thinking about which workout to chose for tomorrow :) 

Just did this.  Here are my scores:
High knees (no room for rope):  161, 157, 162, 160, 156, 167
Backward Lunge with Sandbag (15lbs in sandbag): 22, 21
Reverse Push up:  16, 17
Monkey Push Up and Jump: 9, 9

It would be so hard to move internationally.  I hate moving, but sometimes I think I would be good for me.  It would be a good way to get rid of a lot of junk.  I can’t wait to hear where you guys end up.

 It’s been a slow morning for me too.

 Oh, cool!  You just replied!  (Even though you’re in Europe, we’re kind of “connected”, and that’s so cool!!)  Yes, thank you, I was pushing as hard as I could, I was out of breath for the entire workout, haha, and what was the most challenging for me was… the skipping!  It seemed I could kind of “relax” during the push-ups (!!) and the plank, and get completely soaked with sweat during the skipping and the prisoner squats….
Anyhow, if you’d like, let me know wich workout you’ll do tomorrow, and we could be doing it “together”!!
Have a good day!

Hi Isabelle! :D I am so happy you are happy that I replied, it is always amazing how people from different places in the world are connected :D
I decided to do this workout tomorrow: http://www.bodyrock.tv/2010/12/16/young-buns-forever-workout/ – you up for it??? :D 

Funny - ”I know a lot of people are skipping their workouts during the weekend…Maybe it’s not true, I don’t know…But I heard about it…”

Funny because it’s Monday morning and I’m finally doing this workout (I’m a day behind here in Canada, so this was to be by Saturday workout, which I skipped!) ….BUSTED!

So my goal this week is Monday – Saturday, no excuses!

My scores for this one are:

Skipping High Knees 129 142
Bwd Lunge (35 lb) 12 10
Skipping High Knees 124 89 (yikes!)
Reverse Push Up 17 15
Skipping High Knees 106 118
Monkey PushUp & Jump 11 10

+ “8 Minute Abs” routine Maria Lerner posted a while back – tough stuff! Thanks Maria!

Thank you Angharad!  Wow, yes, it’s a great ad, and quite motivating!  I’ll add it to my playlist!
Have a good day!

hi guys
just finished this workout -good one
high knees – 130, 130
backward lunge – 19, 21
high knees – 124, 120
reverse push up – 12, 14
high knees – 106, 134
monkey pushup & jump – 11, 11

I took a couple minutes break and then did another 12 min workout that I made up based on this one.  I changed the high knees on the second round to front kick with cross punch because my ankle started to hurt a little on the high knees.  It made me breathe ust as hard and I could just step it and not jump.

high knees/ front kick/punch 128, 48
push up – 16, 16
high knees/ front kick/punch – 108, 56
sit up – 14, 14
high knees/ front kick/punch – 102, 40
sumo squat & front kick – 16, 16

now I’m really wiped!

My scores:
High knees: 140, 120
backward lunge: 21, 22
High knees: 130, 92
reverse push up: 19, 15
High knees: 128, 120
Monkey push up: 11, 11

I did this workout today, May 16. My score:
High Knees-126/127
Back Lunge with 10 and 25ob weight-10/13
High Knees-80/86
Revers Push Ups (bent over rows w/ 25lb weight in each hand)-14/15
High Knees-100/60
Monkey Push Ups-4/6

Yay!!!! I did it! No variations! I’m happy. Now for a much needed shower and something to eat!

Sure, Nina!  I’m up to do it with you!!  Let’s bodyrock!  Let’s have young buns forever!!
You’ll probably do it before me, as you are in Europe and I’m in Canada… but I’ll post my scores as soon as I complete it.  Ciao, “see” you tomorrow!
:)

My husband & I just did this workout, & it was great as always.  We did the monkey push-up/jump wrong…we did Happy Monkey, so there was a low jack before each jump.  We chose to do an extra round.

Didn’t count skipping

Backward lunge
Me (5# dumbbells, 10# total) 20-20-19
Him (10#DB, 20# total) ?-15-19

Reverse p/u
Me: 14-11-11
Him: 19-18-16

Happy Monkey!
Me: 9-9-8
Him: ?-8-6

Followed with 6 minutes of skipping

Hi Isabelle, I planned (again) to do it in the morning, but I was not able to get up :D so I am gonna do it after work. :))) Can’t wait to “compete” with you! :))) Have a great day! 

1. Skipping (109,100)
2. Backward Lunge with Sandbag (15, 19½)
3. Skipping (102, 111)
4. Modified, Regular Push Ups (17, 20)
5. Skipping (116, 119)
6. Monkey Push Up and Jump (11, 10½)

I did normal skipping, though. I just cannot for the life of me do high knees!
Oh, and since I don’t have a dip station, I just did normal (modified) push-ups!

♥

Totally WIPED OUT!!! This workout is something :) I love that you incorperate high knee jump rope with theis 12 minutes workout. It sure makes more intense!! It was a good start for the rest of the week :)

High knee Skipping : 136/130
Bwd Lunges with Sandbag(40LBS.) : 22/17
Skipping : 118/110 <—– I felt like my legs weighted like tons after those lunges lol.
Reverse push ups : 20/17
Skipping : 122/120
Monkey Push up & Jump up : 13/10

I finished with another 10 mins skipping. I wish you guys have a smooth trip :) And don't feel bad Zuzi. We all know you both are super busy with packing and trying to spend as much time as you can with friends and family.Like Nina said, you've taugh us to strong enough to handle the workouts without you guys for couple days lol. I will definitely enjoy going back to beat my PB :)
Love!! xoxo

Hi Zuzana, 

He’s asking about a challenge you had going were you added 20 minutes of interval skipping to a workout.  It wasn’t that long ago, but you’re busy moving…

–Chris

O.k, great!!  I just woke up, I have a big day ahead (work….), I also will do it later, after I come back home.  Enjoy your day and your workout!  See you later….!

Hi again Isabelle, I just did that workout :D I am dead, but happy! :)))
My score (old score):
Sumo Squat+ Dipstation Lift: 70 (old 52)
Double Lunge Left leg standing: 63 (old 51)
Sumo HighKnees: 209 (old 159)
Double Lunge Right leg standing: 61 (old 56) 

Happy and tired :D How did you do? :) 

 Wooahhh this was goooood! I really feel like I’m facing my fears with these recent workouts because i hate and fear high knees… lol. I get my jump rope in the post soon so i’m scared of actually using the rope as i find them hard enough!!

I skipped the weekend. From Friday as well. I wish i would have just viewed this vid before Friday night because that would have been enough to challenge me to shift my butt!
High Knees~ 106-88
Bwd Lunge w/ sandbag~ 16-19
High Knees~ 105-88
Reverse Pushups~ 16-14
High Knees~ 111-93
Monkey Pushup & Jump~ 11-12
Pouring with sweat, i needed this!! Thank you so much again F&Z… You guys rule, thanks for fitting us in. x

Also, did you get streaks in your hair Zuzana? Looks lovely and is really reflecting some lovely tones! x

 Wooahhh this was goooood! I really feel like I’m facing my fears with these recent workouts because i hate and fear high knees… lol. I get my jump rope in the post soon so i’m scared of actually using the rope as i find them hard enough!!

I skipped the weekend. From Friday as well. I wish i would have just viewed this vid before Friday night because that would have been enough to challenge me to shift my butt!
High Knees~ 106-88
Bwd Lunge w/ sandbag~ 16-19
High Knees~ 105-88
Reverse Pushups~ 16-14
High Knees~ 111-93
Monkey Pushup & Jump~ 11-12
Pouring with sweat, i needed this!! Thank you so much again F&Z… You guys rule, thanks for fitting us in. x

Also, did you get streaks in your hair Zuzana? Looks lovely and is really reflecting some lovely tones! x

Finally getting to post my score.

HK, 138, 138, 124, 140, 132, 124
BW lunge w/bag: 19, 18
Rev pushups: 12, 13
MP and Jump: 9, 10

Followed with 20 min skipping :)

I liked this one. I lost track of my high knees but here are my other scores:
Lunges: 20, 19
Reverse push ups: 10, 11
Monkey Push ups and Jump: 7, 8

I went through this for the first 12 minutes, took a break, and then did it again for another 12 minutes. By the end, I was dripping with sweat and panting. Killer!

 Nina, hi!!  (Hope you sleep well by now, haha!)
It’s almost 21h30 here, I had a VERY long day of work (and also, I kind of ate a lot without a normal schedule… bouhhou…) BUT when I arrived, I just changed in my workout clothes, and just did it.  Simple.
My thighs are just not responding anymore, and my buns… well… I’ll know tomorrow, I guess!
My score:
Sumo squat / leg lift: 76
Double lunge (right leg standing): 36 (!)
Sumo high-knees: 207
Double lunge (left leg standing): 39 (!)

HHhaaaa, now I’m gonna crawl to the shower, and then to bed…
Bye Nina and every Bodyrocker!!

 Kinda struggled through this one, not because was too hard but because I taught an hour long Core class at my gym, went grocery shopping and then came home to do this workout (I don’t like skipping at my gym, not a lot of space and I always hit someone). And hadn’t eaten since about 4:30pm and did the workout at 8:15pm :P am used to eating every 3 hours (small clean meals of course) so was already low energy. But now am having my leek and potato soup and some scrambled eggs and green peppers to feed my muscles and recharge :)

Here’s my scores:

Back lunge (with 12kg kettlebell): 19, 20
Revere Push-ups: 16, 19
Monkey: 12, 13

Another goodie!!  I added more weight in my “sandbag” so this workout was definitely harder for me!!  Also my skipping rope broke the other day so I did my high knees with no rope.

High Knees= 124/98
Backward Lunges with Sandbag= 14/15
HN= 122/92
Reverse Push Ups= 17/18
HN= 110/92
Monkey Push Up & Jump= 10/12

All the best moving, guys!!  Safe travels!!  All our luv!
CHEERS!  :)

hi, score:
H.K. 106-130
B. 15-20
S. 130-120
R. 18-17
S. 128-134 (I kick my own butt!)
M. 10-13

Wow!  What a great workout!  Loved it :)

HK: 104 / 86
Backward Lunges w/sandbag: 20 / 21
HK: 104 / 115
Reverse Push-Ups: 15 / 15 <– I don't know why these killed me, but they did!  I think it was because I was still trying to catch my breath from jumping rope!!
HK: 97 / 104
Monkey Push-Ups and Jump: 12 / 12

Thanks for another GREAT workout!  Hope the move is going smoothly.  :)

Naughty 12 minute workouts! You think you’ll whiz through them and then: what killers they are… I can hardly breathe and all my muscles (including the soles of my feet) are sore. Better do some extensive stretching. My scores, by the way, are:
1. Skipping (140, 116)

2. Backward Lunge with Sandbag (21, 18)

3. Skipping (142, 120)

4. Reverse Push Up (19, 17)

5. Skipping (102, 110)

6. Monkey Push Up and Jump (12, 11)
 

Feeling tired today. My warm up run was more a jog today, but I hung in there.
I could really feel the fatigue on the jump rope, so quite a few fumbles there

Jump rope. 100-102-65-59ugh!-100-71
Bwd lunges. 16-20 couldnt figure out what I was supposed to be doing the first few…sure sign of fatigue!
Rverse push ups. 28-31
Monkey push up,jump 10-12
Looking forward to hearing what is up and where you are soon!

fantastic scores girlfriend!! 

Awesome job kimmy :) 

Did this today :)

High Knees – 171 – 147
Backward Lung w/ Sandbag – 13 – 12
High Knees – 168 – 159
Reverse Push Ups – 30 – 28
High Knees – 168 – 170
Monkey Push Up & Jump Up – 11 – 12

and some stretching.

Keep at it, these workouts are intense, but man, you will start to see results really quickly. Usually Zuzana adds modifications to each exercise, but you could look at “All Exercises” and find that specific exercise and she might have modifications for beginners on there. Good luck and welcome to Body Rock! You will get addicted!

Made this 18 rounds or 18 minsjrope:  127-130-125Blungew25#SB: 16-20-20jrope: 118-126-125RevPup: 25-25-25jrope: 123-125-125MnkyPup: 10-11-11
Added>>
100 KB Swing for time (35#/16K):  6:03

HK: 114, 98, 108, 113, 129, 95
BW lunge w/ 20lb bag: 14, 14
Bent over rows with 60lbs: 10, 10
MP and Jump: 12, 14

My high knees scores were TERRIBLE compared to the last time I completed this workout. I don’t know what my problem was today, but I just couldn’t stop tripping. I actually had to restart the first interval 3 times because I tripped repeatedly in the first 10 seconds! Ugh.

OMG this was so cardiochallenging !
After 10 days of holidays where I could’nt train I can feel how much I’ve lost ! :(

I’m unable to count my High Knees and Breathe at the same time, but I had to do 2 or 3 breaks each time

Backward Lunges (8kg sandbag) 16/16
Reverse Push Ups 14/15
Monkey Push ups and Jump 14/15

Thanks for this great workout as usual !

Keep the sweat ! And Smile ;)

hey!  I did this workout today, but for some reason I had extra exercises written with it so I did them too!  I did all high knees skipping this time!  still struggling with that.  last time I did this workout I just did high knees, so those scores dropped but all the others I did better (almost)!
so did 24 rounds 10 sec & 50 sec for a 24 minute workout!  old scores in ( )

HKS – 91, 88 (130, 130)
backward lunge – 22, 15 (19, 21)
HKS – 74, 86 (124, 120)
reverse pushups – 17, 15 (12, 14)
HKS – 83, 74 ( 106, 134)
monkey pushup & jump – 8, 10 (11, 11)
HKS – 70, 71 (128, did something else in second round)
pushups – 16, 16 (16, 16)
HKS – 75, 80 (108, -)
sit ups – 16, 15 (14, 14)
HKS – 91, 72 (102, – )
sumo squat & front kick – 14, 14 (16, 16)

was I ever soaked after this workout!  tonight my arches in my feet & my calves are getting sore!