Take It Off Workout

May 16 2011

Take It Off Workout

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

Hi BodyRockers,

Ok so it’s almost 1am our time and we still have a million things to do before we head to the airport in just a few hours. We will be traveling for the next 24 hours or so, and if you want to follow our adventures to our first destination you can check our facebook page here: http://on.fb.me/gUHKAP

Once we arrive we will start with our regular workouts again :) We hope that you will keep up with us on facebook! At the end of today’s video we also give you a very quick tour of our house in Prague :)

Enjoy your workout and see you guys soon!

Zuzana & Freddy

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 4

High Knees with Jump Ropemax. reps
Ninja Jump Tuck max. reps
Sandbag Swingmax. reps
V-lift on Dip Stationmax.reps

Get your gear for this workout here:

Instructions:

Watch the video above to see how to do each exercise with the right form. I have also explained how to do an easier variation of each exercise in case that you are just starting with our workouts and don’t have the strength, agility or flexibility to do the exercises the way I do them. Don’t get discouraged and give it a try. Don’t forget that I couldn’t do even one regular push up 3 years ago when we started this blog.

Today’s workout is 12 minute long interval training with a lot of skipping and 3 additional exercises. Set your Interval Timer for 18 rounds of two intervals – the first interval is 10 seconds and the second interval is 30 seconds long. You will put all of your energy into each round and go for maximum reps during each 30 second interval. Use the 10 seconds of rest for writing down your reps. The workout looks like this:

10 seconds rest

High knees (with or without Jump Rope)

10 seconds rest

Ninja Jump Tuck

10 seconds rest

Hight Knees

10 seconds rest

Sandbag Swing

10 seconds rest

Hight kness

10 seconds rest

V-Lift on the Dip Station

You will go through this circuit 3 times. Enjoy your workout!

See you soon,

Zuzana.

Around The Web

Dirty Bit Workout BodyRocker Daisy

Anonymous

Travel safe guys!!! And I wish you the best of luck with the rest of the move! I don’t have facebook (hate it) but I look forward to hearing from you guys again!!!
- KIMBERLAKE93
  
  Luv you’re name! I’m one too!! :)
  - Anonymous
    
    Thank you…I’ll never drive anything else again…mudding with your daily driver is awsome!! and the 01 at the end stands for the General Lee from the old Dukes of Hazzard tv show…love that car!
AudraFit

Aaww, but I don’t have a Facebook page :( Hmm, so you’ll be traveling for the next 24 hours… Are you gonna be visiting here in the States? Have a safe trip you two!
- Samantha R
  
  Audra you’re going to have to give into the FB thing;)) Perhaps you could make the page and only add Zuzana and Freddy? Sx
- Anonymous
  
  Audra, If you don’t know yet..they are in LA. I just saw it on fb..:)
- http://www.makavelina.webnode.cz Nina_CZ
  
  I gave up and I made a new FB page just for Bodyrock :D
Anonymous

thank you for the tour of your house =] !! best wishes on your travels guys! xo
Lenka Slovakia

Yes the tour of the house was great… later you could make one video of all your houses you lived in:} So one more time good luck and hope erything will go smoothly…
http://ozziepossum-diyhealthfitness.blogspot.com/ Ozziepossum

Travel safe you guys. It’s always tough leaving a place you love but at least you know you can always go back! I can’t wait to hear where you are off to!

:)
Dee
Aussie Aussie Aussie
Oy Oy Oy!
Donna

Good Morning Zuzana and Frederick:) Zuzana you looked so beautiful, excited and happy in the video:) It was great to see were you guys have been hanging out the past 6 months:)

You guys are not settling in one place you guys are going to a few destinations hence the one suitcase and leaving things behind. You are going to travel the world for the next 6 months doing your fabulous workouts, meeting new people and having a great time:)

So happy I am coming along with you:) I can’t wait to see were you land first:) I get excited viewing your new workouts now I get to see the world threw your eyes:)

Thank-you for bringing so much JOY into people’s lives:) Have a safe flight and I look forward to seeing your SUNNY face soon:)

Sending love and kisses to you both:) XoXo

ENJOY YOUR TRAVELLING JOURNEY!!!
Mia

I am guessing your first stop is like Hawai or something :)
Have a safe trip, hope you get some sleep on the plain at least… can’t believe you still found time to post this. You’re both awsome ;) See you soon.

Take care.
Anonymous

wow! nice apartment, its so hard to find something nice like that in the states and affordable.
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Woow! That is such a nice apartment! Zuzana, I love hearing you speak your native tongue! You’re so cute! LOL

Anyways, thank you so much for everything you do, BOTH OF YOU! I’m so thankful for you both! :) Looking forward to the new workouts, wherever they may be and seeing you two again soon! :) Have a safe journey!
- http://ladneslowa.wordpress.com/ Dorota T.
  
  yes! i agree! Zuzanka speak in Czech is so cute! :)
Donna

Wow what a great workout:) Thank-you so much for finding the time to post and give us a tour of your Prague apartment that Zuzana will greatly miss but will have grand adventures around the world to make up for it:)
Woo Hoo I am done for the day:) Made the stupid mistake of having my snack just before my workout and boy did I feel it wanting to come back up again:( Wanted to stop but I finished thank God:) These are my scores;
High Knees with jump rope 83,71,77
Ninja jump tuck 6,6,6
High knees with jump rope 77,67,77
Sandbag swing (with 10 kilo sandbag) 15,15,14
High knees with jump rope 73,77,70
V-lift holding on two chairs 13,12,10
I am getting Brazil for some reason as your first stop:) Just wanted to play the game of your life:) Where are they going???
Off to stretch and get some housework done:)
ZoeRocker

I am so excited to see where you guys go! I want to travel soooo badly!!! I need to make money first though:) I don’t have a facebook but I’ll have to spy on you through my boyfriend’s page hehe! Have fun!!
Lisa

Great workout, gotta love being done in 12 minutes!
High Knees 73, 77, 77
Ninja Jump Tuck: 5, 6, 6
High Knees: 74, 75, 73
Sandbag Swing: 15, 16, 15
High Knees: 74, 82, 84
V-Lift: 14, 13, 15

Can’t wait to hear how your travels are going? Have an awesome time!
Haben

You two are really something; all this chaos and you still take the time to run through the exercises (plus beginner modifications). Can’t tell you how much I appreciate it. Hope things go smoothly with the move. Good luck in your new home!
Anonymous

I love the set up of your house, the bedrooms are designed really cool. I also think it’s so sweet that you left the car to your mommy! :)
Safe travels!
Dheana

Bon Voyage you two! Happy (and safe) travels – and thanks for the final post and tour of your lovely abode (nice to see Charlie too! – i hope he graduated “school” with flying colors). As for friends, somehow I’m certain you’ll both have no trouble making new friends – you actually already have friends in nearly every corner of the globe!Be well – have fun – and see you soon! :)
Anonymous

Hey guys…..great video, and thanks for the lump I now have in my throat and tears in my eyes for you Zuz. I can appreciate how hard it must be to leave your family and friends behind :( But as they say, ”’till we meet again”…..
If you ever venture back to Canadian soil you definately have a friend for life in Guelph, Ontario!! I would TOTALLY LOVE to hook up and do a few workouts with you two!
Best of luck on your jouney and travel safe you two…can’t WAIT to find out where your first destination will be.
Much love and blessings,
Tammy xoxo
- KIMBERLAKE93
  
  You’re sooooooooo funny!!!! LOL
Anonymous

wow that was So Cool to see your House and to hear you speak your Native Language! it Sounds so cool, i Can’t wait to see the new places you guys are going to travel to! Wish you guys the best on your trip! I’ll stay tuned! :)
Kat:)

Be Safe you too. I will keep you in my prayers :) Thanks for the tour of your home! No worries Zuzana you and Freddy will be enjoying new friends in no time where ever you end up ;) Thanks for the new workout looks GREAT!!
xoxo
Kat
http://www.facebook.com/people/Adithya-Nagesh/100002067160674 Adithya Nagesh

hi everyone,
for those of you that don’t have an interval timer, i found this, u can download it n run it on ur pc or run it online. and if u want it on ur cellphone, u can install it there too. here’s the link : http://tabata.sperker.de/
-adithya
- ramona1981
  
  OMG!!! This is great! Thank you!
- http://aphrodiitee.deviantart.com/ Isidora
  
  once i tried it, but the sound stopped at like the 2nd round.. When i didnt have my iphone i used to use the MIIT interval timer for my cellphone http://interval-timer.com/
  its a free trial that u can use about 10 times but heres the cheat:
  once the trial is over, u plug ur cell to the pc, delete the trial from your cell and put it it again, and u have all the trial again! lol and u just do that over and over again :P its a good interval timer ;)
http://twitter.com/IronFistGirl Tara Fox

Safe and happy travels to u guys ! have an amazing trip thanx for taking us with u :P i really like ur apartment its very nice and has a cool design. I recently found out im pregnant with my 2nd child :) hooray but i am getting tired much more easily so my scores are dropping slowly but thats ok. Thanks heaps for the pregnancy section also on your website, its really cool. Especially coz I’ve just gotten into really good shape from Bodyrocking and now would like to maintain as well as take the best care of my baby.

High knees – 76,72,72
ninja jump tuck – 7,7,7
high knees – 68,72,70
sandbag swing – 13,13,14
high knees – 63,70,68
v-lift dip station – 11,10,10

Ps heres abit of laughter for you guys. ——– i was taking my 3yr old son for a ride on his bike yesterday and come across a dead bird and he said “what happened to that bird mum? what did it crash into? why did it fall out of the sky? ” this made me laugh so bad just thought id share it with you.
Patrick

great tour, thanx! hmm, charlie has his own bathroom? (no facebook, enjoy travels!!!)
http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

have an amazing trip!
As always big thanks to you guys for the video and for finding time to post it, I was really glad to see it when I opened up your page, it definetly made my morning!

Ninja jump tuck 7 – 7 – 6
Sandbag swing 15 – 16 – 16
V-Lift on the Dip Station 15 – 15 – 15
never seem able to count jumping rope >_<
http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

Have a great time! It sounds like so much fun, I wish I could join you! Such a coincidence, I’m leaving for Croatia today as wekk! Though I’ll be gone for just one week, it’s still funny.Loved your house-tour as well! I’ll try to cram this workout in before I leave as well :D
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

It was so interesting to see your place, Charlie is so nice)))) but the most effective was your native speech))) hope you’d have a nice trip & soft landing!!! we’ll be with you!!! thanks for a great workout! my scores are:
High knees – 84, 88, 87
Ninja – 7, 7, 8
high knees – 85, 88, 88
swing – 16, 17, 17
high knees – 86, 88, 92
v-lift – 11, 10, 11

I’m living with bodyrock!!!
tee

have a great time on your travels!
Thanks for the workout, will do it tomorrow!
I loved the quick tour! beautiful windows, across the front and great skylights as well, and 3 bathrooms! Are you kidding? lucky!

I don’t get why you will update on facebook when you have your own site? Don’t have facebook so I guess I’ll have to wait until you post something here :( Sounds like there is a few of us in that position.

I’ll guess that maybe you’ll start with Hawaii before it gets too hot there? Is there a prize for who guesses right? ha ha
http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

I like your place, too roomy. :) Yay, I saw charlie and cali. :) Thanks for sharing Zuz and Freddy and have a safe trip. Thanks for this workout. I’ll be doing it tomorrow.
Samantha R

Wishing you a safe and stress free journey. Your apartment was absolutely gorgeous – I love light airy feeling places like that. I struggled with the workout this morning and smacked my left arm with the skipping rope enough times for the air to be blue!!!! Ouchhhhh!

1. HKnee Skip: 74, 78, 84
2. Ninja Jump Tuck: 6, 7, 7
3. HKnee Skip: 81, 77, 76
4. 12k SB Swing: 16, 16, 16
5. HKnee Skip: 82, 84, 84
6. V Lift: 14, 14, 13

Can’t wait to see where you are……the suspense is a killer! Sx
- Lena
  
  awesome scores Samantha, especially on your skipping!
  - Samantha R
    
    Thanks Lena. My husband has set me what he described as ‘a killer of a workout’ which I’ve got planned for tomorrow morning…..dreading it, its got bloody skipping in it again! Sx
    - Lena
      
      ooh, please do share! xx
      - Samantha R
        
        Here it is – its a long one. Set your timer for 32 x 1min rounds (no rest period) and go straight from one exercise to the next max reps for each minute. You have one min rest after exercise 10 then do it again until you have done 3 rounds:
        
        1. Press Up & Dumbell Row
        2. Jump Squat
        3. Shoulder Press
        4. High Knee Skips
        5. Bicycle
        6. Burpess
        7. Dips
        8. Box Jumps
        9. Pull Up (overhand grip) & 10 second hold
        10. Mountain Climber Sprints
        
        Rest for 1 minute and repeat/Rest 1 Minute Repeat so you have done 3 sets.
        
        It was a stinker. Sx
      - Lena
        
        Wow, sounds tough…Your hubby is mean ;) I’m having an ARD today because I’ve got appointments and meetings back to back till late at night so perhaps this’ll be a good one to do tomorrow to whip me back into shape :) Ill let you know whether I dare attempt it and how I go. Have a lovely day. xx
      - Samantha R
        
        Here it is – its a long one. Set your timer for 32 x 1min rounds (no rest period) and go straight from one exercise to the next max reps for each minute. You have one min rest after exercise 10 then do it again until you have done 3 rounds:
        
        1. Press Up & Dumbell Row
        2. Jump Squat
        3. Shoulder Press
        4. High Knee Skips
        5. Bicycle
        6. Burpess
        7. Dips
        8. Box Jumps
        9. Pull Up (overhand grip) & 10 second hold
        10. Mountain Climber Sprints
        
        Rest for 1 minute and repeat/Rest 1 Minute Repeat so you have done 3 sets.
        
        It was a stinker. Sx
Lena

Hey guys,

I hope you have a safe trip and am so excited to find out where you are going and what you will be getting up to! Looking forward to those Facebook updates :)

Because I did some older workouts and other exercise last week I had a few workouts to catch up on so I decided to do a Workout Mash Up consisting of a combination of some of the exercises from the Put It Down On Me, Take It Off, and Dirty Bit workouts. Here it goes:

Set your interval timer for 27 rounds of two intervals; 10secs rest, 30secs work
Do 3 circuits of the following exercises:
1. High Knees with Jump Rope: 75 – 74 – 58 (tripped lots in the last round!)
2. Ninja Jump Tuck: 6 – 6 – 6
3. Sandbag Swings (10kg), alternating hands: 15 – 15 – 16
4. High Knees with Jump Rope: 63 – 69 – 69
5. Reverse Push Ups: 10 -10 -10
6. Crunches on Stability Ball: 11 – 12 – 13
7. High Knees with Jump Rope: 70 – 75 – 75
8. Backward Lunges with Sandbag (10kgs): 11 – 11 – 12
9. Monkey Push Up & Jump: 6 – 6 – 6

This gives you a 18 minute super intense workout :) Maybe some of you want to try and share your scores to compare!

Have a wonderful week everyone!!
- Anonymous
  
  Okay!
  This workout is great. Finished it on Tuesday :)
  Here are my scores:
  
  High Knees: 102,92,93
  Ninja Jump Tuck: 5,6,7
  Sandbag Swing: 15,16,16
  High Knees: 80,89,92
  Reverse Pushup: 15,16,17
  Crunches: 11, 20,18
  High Knees: 81,92,93
  Back Lunge w/ Sandbag:8,10,11
  Monkey Pushup and Jump: 6,7,7
  +20 V Crunches +30 Star Crunches
  
  Great Sweat!
  - Lena
    
    awesome! Glad you liked it and thanks for sharing :) great scores on the skipping – I really need to practise!!
http://ladneslowa.wordpress.com/ Dorota T.

Zuzankaa, I LOVE this video. It’s so nice to see how You and Freddy are living. so nice, really. :) Have a great travel! and hope that you gonna enjoy you’re new house. :)
Milla

have a nice trip and be save:))
http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

I’m very happy to see the ninja jump back. I couldn’t do it…. at all when I first started following your workouts. While I’m not a pro at it I am happy to say I can do it now :) This is what I get for only watching the video and not reading the workout instructions. I did the order High Knees, Ninja Jump Tuck, Sandbag Swing, V-up. I didn’t do high Knees between each exercise. Still got a good workout though. My scores:
High Knees: 95,97,97,99,97
Ninja Jump Tuck: 4,4,4,4,4
Sandbag Swing with 15 lb Dumbbell: 16,17,17,17
V-Lift Lying on the Floor: 9,9,10,14
http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

I made it! Or, I did my best :D I just can’t do the ninja jump yet, I need some help getting up.. But I used a chair, and they were hell anyway! Funny how my scores always improve throughout, I seem to get the hang of it later on,
My scores: Ninja Jump Tuck 6 – 7 – 8 (weird!)
SB swing with 10kg: 14 – (lost count) – 16
V-lift ( I used the armrests of a chair) : 13 – 14 – 15
Lenka Slovakia

Hi hi… So last week i bouth Everlast Sauna Suit. And its briliant i feel great lighter and amazing…. Anybody useing it?
I did 30 min skipping and then Take it off:}…. feel cool just after lunch had guinoa for the first time:} and will go for shopping….
Score:
HN/no rope:120,107,105
Ninja: 5,5,4
HN:108,105,98
Sandbag swing:14,15,15
HN:80?:},104,95
V Lift: 9,11,13
Have a nice day everyone…
http://twitter.com/GoustiFruit GoustiFruit

I don’t have a FB page either, and don’t want to have one ! I hope I’m not missing too much info by not registering FB :-(
24h traveling, are you going to Australia ???
Migoshman

Hi hi everybodyrockers ^^

yeaah;, nice workout :)

High Knees 76 62 56 (I have to improve with this damn jump rope ^^ ^^)
Ninja Jump Tuck 8.5 7.5 9
High Knees 56 55 56
Sandbag Swing I missed the first count ^^ - 16 16
High Knees 53 55 39
V Lift 12 11 11

And I had not listened to Kesha for months, and her “Take it Off” is great ^^ Thanks ^^

See ya and “bon courage” for your travels ^^
Lila ♥

Thanks for sharing your amazing life with us!! I feel as excited as you guys becauses I know you are going to have the best time of your life getting to know new places and friends. The best part is that we all bodyrockers are going to be a part of it yeeeeyyy!! I’m sooooooo curious to know where you are going first. We are all going to have so much fun!!!

I loved your apartment it looks so cozy and comfy! Have a wonderful and safe trip. We are anxoius to see you again very soon. Take care!!! Besos y abrazos :)
Lila ♥

Thanks so much Adithya, just what I needed!!!
Anonymous

it´s such a nice apartment *wow* I am very impressed :) thanks for the tour :) I wish you both a safe flight and traveling :) enjoy your journey and experiences!!!!! you guys are the best: we get amazing workouts and at the same time we also see the world!!! Zuzana and Freddy, I can´t say enough thank you to you both … good luck and take care!!

my scores for this awesome workout:
1. + 3. + 5.: I didn´t count the high knees with jump rope
2. Ninja Jump Tuck: 4 4 4
4. Sandbag swing (8kg): 14 15 16
6. V-lift on the dip station: 10 10 9

nice day everyone :)
http://www.makavelina.webnode.cz Nina_CZ

Hi guys! :))
I will do this workout tomorrow, I just did the Tight Buns Forever workout, I did beat my score a lot :D so I am happy :)))
I can’t wait to see you traveling, and I can’t wait to see what amazing places will you visit :)))

I also decided to do another big change in my life. I decided, that I will start saving money from now on, and in a year (maybe sooner), I will quit my current job and I will find a job in UK. I always wanted to go to England, it is close to my country and there are PEOPLE there!!! :) I always wanted to visit, but why not stay there longer? I have never been there, I have never been anywhere :D so I am looking forward to make my dream come true, I have nothing holding me back now and I really wanna go. I will of course find a job first and then move there :D I have NO money saved, so I really have to do it (no new workout clothes for me, haha) :)))

I love how you guys always show us your houses when you leave :D This one is really nice, my amartment looks a lot like this :))) but I am alone there, booo :D
- Anonymous
  
  Hi Nina,
  
  That sounds like a wonderful move! With Zuzana and Frederick moving around all the time I see how many of us might get a similar itch to explore the planet.
  
  –Chris
  - http://www.makavelina.webnode.cz Nina_CZ
    
    Thank you Chris, this kind of support is what I need :))
    I always liked how they can move here and there without anything holding them back, and I always wanted to travel. But I had my husband, job I loved, family… I am single now, still young, smart and not lazy :D I can go anywhere, I can do anything now. I don’t mind working at the bar, on at the supermarket at first. You never know what kind of people I can meet, who can help me on my way :) And maybe i can meet some english bodyrockers and crush with them for a couple of weeks, haha :D :D :D
    - Samantha R
      
      You can come and visit us Nina! Thats if we’re still in England that is…..we’ve got a huge urge to move to Australia just trying to get wheels in motion with my husbands job. We have two children and a dog so its not going to be quite so simple but where there’s a will there’s a way right…..? Good luck with the saving – with your positive attitude you would get a job over here no problem. Sx
      - http://www.makavelina.webnode.cz Nina_CZ
        
        Oh, I will make sure I will let you know when I go there! We can meet, yay! :))) I know it is way to early to plan, I wont be going tomorrow, haha, but I would love to meet you :)
    - Anonymous
      
      Hi Nina,
      
      I think supporting a friend is more important than almost anything else in life. If I lived in England you could certainly stay at my place for a few weeks. If you feel like traveling to the States and I still live here you could visit Seattle.
      
      –Chris
      PS The same goes for Zuzana and Freddy and those stinky dogs of theirs. Coffee is on the stove and I have Pumpkin Pie in the oven!
    - Isabelle G.
      
      Hi Nina! Go for it, girl! Live your dream, create your opportunities!! And have fun!
      (Speaking of travels, you’ve got another invitation: if you ever want to visit this beautiful little place on Earth called Québec, you’re more than welcome!)
      - http://www.makavelina.webnode.cz Nina_CZ
        
        Awww, Isabelle, that is very far, but never say never! Maybe I will find a job that will bring me A LOT of money, I will save milions and then travel the world!!!
        By the way, how does you butt feel after yesterdays workout? Mine is DEAD and was DEAD all day :D
      - Isabelle G.
        
        Completely dead, those buns. And the thighs!! But dead in a good sense, hahahaha!
        And as you say, never say never…: maybe one day you’ll call me (!) to tell me you just decided to visit the world!!
        Now, to dinner!! Chicken with tomatoes, and a very nice green salad, with avocados and sweet pepper! Miam!
      - http://www.makavelina.webnode.cz Nina_CZ
        
        Haha! Since there is no new workout yet, I decided to do this one today: http://www.bodyrock.tv/2011/01/31/ass-busting-workout/ Will you do that with me again? :)))
      - Isabelle G.
        
        Just did it, Nina! Phhhfffiou! No joke, it was killing. It took me 1 hour to “come back” to my former self, not exhausted and not breathing heavily…. Strangely, I felt good during the exercises, it’s after the workout that I lost my composure, haha!
        And you, how did you do?
      - http://www.makavelina.webnode.cz Nina_CZ
        
        It was very intense for me too :D posted my score in that topic. I was DEAD by jumplunges/mountainclimber combo, I was crying near the end :D :D
      - Isabelle G.
        
        Didn’t see your score “over there”, but here’s mine:
        Average of 20 mountain climbers / 6 jump lunges (10 at the beginning, and 4 at the end…)
        Skipping took me 1: 16, and 1: 30 minutes
        Then, for the sumo squat/ leg lift: 9 each and every time!!
        Reverse push-up: 19-16-16, then 16-15-13.
        Now, it’s been almost seven hours since I finished this workout, and I still can feel the “after burn” in my thighs and also in my…. lungs!! Hm.
      - http://www.makavelina.webnode.cz Nina_CZ
        
        Good job with those Lunges! I always did like 8 at the beginning and 2 at the end :D My skipping was 1:42 and 1:34, Sumo+Lift 15-13-13 and 13-13-14, ReversePushups 12-10-11,11-9-9. My arms are still week. I am gonna take it easy today and try again the 1000 Jumprope Skips Challenge :)
      - Isabelle G.
        
        Completely dead, those buns. And the thighs!! But dead in a good sense, hahahaha!
        And as you say, never say never…: maybe one day you’ll call me (!) to tell me you just decided to visit the world!!
        Now, to dinner!! Chicken with tomatoes, and a very nice green salad, with avocados and sweet pepper! Miam!
- Anonymous
  
  Hi Nina,
  
  That sounds like a wonderful move! With Zuzana and Frederick moving around all the time I see how many of us might get a similar itch to explore the planet.
  
  –Chris
ramona1981

Cali is the cutest with his big eyes looking at the camera! I wanna hug! Good luck with your new adventure! Keep smiling…xxx
http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

Thanks for the tour! What a great place to live :) Good luck on your new adventure!!! Can’t wait to see the photos!

My scores:
High knees: 94, 80, 110
Ninja Jump tuck: 6, 6, 7 (had to do the beginners version on this one)
High Knees: 74, 64, 78
Sandbag swing: 13, 13, 16
High Knees: 84, 80, 110
V-lift: 11, 13, 12
- http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston
  
  I did this workout again today!
  New scores:
  High Knees (98,82,96)
  Ninja jump tuck (6,6,6)
  High Knees (80,70,72)
  Sandbag swing (14,14,14)
  High Knees (80,80,68)
  V-lift (11,11,10)
  About the same scores!
http://twitter.com/cschuurr Chelsea Schuur

Finished my Zuzana workout today :) I feel like I need to go run too
you guys. Like todays not even a running day but I feel like I should
be going and doing it haha! That’s dedictation right there and I don’t
even have a race coming up! I guess skinnyrunner has been inspiring me (though she won’t be running for awhile now that she’s on a boat ha).

10/30sec x 18rounds
1. high knees – 91, 89, and 91reps
2. ninja jump tuck – 6, 7, and 6reps
3. high knees – 91, 91, and 92reps
4. sandbag swing – 16, 16, and 16reps
5. high knees – 89, 91, and 91reps
6. V-lift – 10, 11, and 11reps
Followed by an ab workout :)

& gah your travel experience sounds like it’s going to be amazing! You guys are going to have a blast. I can’t wait to see all of the places that you guys will be going.
Tammy77

Thanks for letting us all into your personal space! very cute home! and thanks for this workout, I really needed it right now as I have been neglecting my training the past fews days because I’m getting ready to write my nursing registration exam tmrw morning……I’m sooooOOOOO nervous and this allowed me to forget about how I was feeling and just concentrate on me and this great workout. Here are my scores:

HKnees: 74,70,75
Knee Tuck: 5,6,6
HKnees: 75,83,73
SSwing (20lbs): 12,15,12
HKnees: 61,60,75
VLift: 12,12,11 (I found this exercise pretty challenging…will DEF practice this one)

Ciao everyone!
- Samantha R
  
  Sending you lots of luck for tomorrows exam. Sx
  - Donna
    
    Good luck Tammy with your exam:)
Felisha

Thank you for showing us your beautiful home! I can’t wait to see all the places you go next :)

HK: 71, 72, 70
NJT: 6, 7, 8
HK: 72, 70, 71
SbS: 18, 18, 18
HK: 72, 72, 70
V-L: 12, 12, 12

I still have to modify the ninja jump. I might be able to do a real one by now, but I’ve psyched myself out too much to give it a try yet, lol. I had to do the V-lifts from a pull-up bar. It was fun, but challenging to minimize swinging. I guess I won’t have to worry about the lack of a dip station anymore while you’re living as nomads :)
Felisha

Thank you for showing us your beautiful home! I can’t wait to see all the places you go next :)

HK: 71, 72, 70
NJT: 6, 7, 8
HK: 72, 70, 71
SbS: 18, 18, 18
HK: 72, 72, 70
V-L: 12, 12, 12

I still have to modify the ninja jump. I might be able to do a real one by now, but I’ve psyched myself out too much to give it a try yet, lol. I had to do the V-lifts from a pull-up bar. It was fun, but challenging to minimize swinging. I guess I won’t have to worry about the lack of a dip station anymore while you’re living as nomads :)
Annebel Wind

Wow what a place… Nice to have a lot of space… It’s also nice to see that I am not the only kind of messy person.. :D lol… I wish you guys all the best with the traveling.. Must be exciting… Like to do somme traveling myself some day… Looking forward to see pictures off all the beautiful places you will see…

My scores;
High Knees with Jump Rope: 42,50, 51, 46, 44, 45, 43, 50
Ninja Jump Tuck: 4, 4, 4
Sandbag Swingmax: 14, 14, 13
V-lift on Dip Station: 9, 7,8 ( I had to lean on a kitchenstairs and a sidetable.. It also was of unequal height, not easy)
Annebel Wind

Wow what a place… Nice to have a lot of space… It’s also nice to see that I am not the only kind of messy person.. :D lol… I wish you guys all the best with the traveling.. Must be exciting… Like to do somme traveling myself some day… Looking forward to see pictures off all the beautiful places you will see…

My scores;
High Knees with Jump Rope: 42,50, 51, 46, 44, 45, 43, 50
Ninja Jump Tuck: 4, 4, 4
Sandbag Swingmax: 14, 14, 13
V-lift on Dip Station: 9, 7,8 ( I had to lean on a kitchenstairs and a sidetable.. It also was of unequal height, not easy)
http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

I did it before lunch after I finished Mark Lauren’s workout, it’s 10p.m here I think I’ll go to bed early lol
http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

love the house. Have a safe trip :)
tee

hi guys!
just finished this workout (plus another) and I feel great!

high knees – 110, 78, 86
ninja jump tuck(modified) – 5, 5, 5
high knees – 92, 86, 94
sandbag swing (10lb dumbell) – 16, 16, 18
high knees – 98, 90, 86
v lift off edge of stool – 11, 11, 13
the whole time I’m doing this I kept wondering why my high knees were so low so I kept trying harder to go faster andI finally figured out that I was only doing 30 second intervals not 50 like yesterday! lol

I took a couple of minutes and did put it on me workout which I had missed
Awesome!

For those facebook illiterate like me you can go to the link Zuzana mentioned and you can see her wall even if you don’t have an account, you can also see pictures and peoples comments but I assume if you don’t have an account you can’t comment, so maybe we can see her and frederick’s updates!
http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

Hey i like ur house Zuzana and Freddy…
1. High Knees with jump rope I didn’t count the butt between 70-90 reps
2. Ninja Jump Tuck 6/5/7
3.Sandbag Swing (with 4 kg dumbbell) 13/16/14
4. V-lift between my night table and chair :D improvise soo 11/11/11
Aida bodyrocker! ♥

Hello guys! I kinda share the feeling of leaving that house like you do, since I’m used to see that background in the workout videos! lol It was a beautiful house hope the travel goes great, and it is also very INSPIRING to see a wonderful couple like you guys! lots of love from Costa Rica! ♥ xoxo
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

I love Ninja Jump Tucks! This was so fun :)
my scores:
high knees-100,80,84
ninjas- 8,8,8
high knees-85,83,88
sandbag swings(20lbs)-18,17,18
high knees- 87,87,89
V lift- 17,18,17
I am noticing that I need to push myself more with interval skipping . I know I can go a lot faster , think I am hanging out in a more so comfortable pace mode. I will try harder with skipping from now on. :)
Cindy

I just did today. My scores:
High Knees 76-76-76
Ninja Jump Tuck 8-8-8
High Knees 73-76-70
Sandbag Swing 19-20-20
High Knees 74-75-74
Sumo Squat with leg lift 20-20-20
I was dripping with sweat after this intense workout. Thank you! Wishing you to find the perfect location!
Annalise

Hi folks.

Here’s my scores. I forgot to count the high knees the first time as I am not in that habit. I reckon it made me push harder though, so that’s awesome.

High Knees: …., 104, 105, 100, 100, 102, 108, 88
Ninja Jump Tuck: 7, 7, 7
Sandbag Swing: 14, 15, 15
V-Lift: 8, 8, 10

I almost got my legs fully extended in the V-Lift, but had to rest for a few seconds after about 4 of them. My homemade sandbag is currently 5 kilos.

Thanks,
Annalise
Anonymous

So excited, I just read that you are back in LA. I hope this time I will have the opportunity to meet/bump into you two so that I can buy the both of you a cup of coffee in person and thank you in person for all that you do. I hope you guys have a wonderful during your stay here.
I am also excited as I just finished this workout and can proudly say that today, finally I am no longer a beginner with the ninja jump tucks. My form still needs improvement when powering up, but at least I’m getting closer. This made my day as I really was not in the mood to workout tonight. I had already done an older workout, Metabollic Inferno, at lunch today (to make up for skipping yesterday) and was about to excuse myself from this tonight. Glad I didn’t, although unfortunately my scores were still not the greatest.
High Knees with Rope: 73, 72, 60, 65, 60, 61, 60, 61, 50
Ninja Jump Tuck: 5, 5, 5
Sandbag Swing: 10, 14, 13
V-Lift with Dip Station: 12, 11, 11
Thank you as always. And again, super excited to hear you are back in LA. Hoping (wishing) you guys might want to setup an LA BodyRock meetup like you did in Prague ;-)
Mary Lou

I knew it was going to be LA! Yay! I did the middle round of High Knees with the rope, ’cause I know I won’t get any better at it if I don’t practice, and the outside ones w/o. The Ninja jumps still kill me and I don’t get my feet all the way around ‘straight’ yet, but someday…
high knees: 103, 93, 95
ninja jumps: 4, 4, 4
high knees: 60, 58, 62
sandbag: 15, 16, 16
high knees: 93, 97, 94
v-lift: 11, 12, 11
Happy unpacking Freddy and Zuzana!
- Donna
  
  Hi Mary:)
  
  I’m still having problems with the ninja jumps also:(
  
  We will get there:)
  - http://www.facebook.com/profile.php?id=524971258 Courtney Riddles
    
    At first the ninja jumps threw me off too, but it is very much mental. If you don’t think about and just envision yourself landing on your feet it helps. Don’t think about the in-between.
    - Donna
      
      Hey Courtney, the in-between is what I am scared of:( I can’t wrap my head around yet:( I keep thinking I will land wrong and break my toes or worse my foot:( I know I need to work on my mind-frame:) Thanks for your help with this:)
    - Anonymous
      
      Courtney – I was just thinking the same thing this morning about the ninja jumps being a mental thing. I still cannot do them. And I get very frustrated with myself! It reminds me of when I was in junior high and I could not jump hurdles because I was scared and I knew it was a mental thing. ARGHHH!!! :( *sigh* Oh well… one day. One day… :)
Isabelle G.

As I still feel pain in my tendon d’Achille (still don’t know what it’s called in English…), I decided to skip the skipping (!) and today’s workout, and so I did the exercise challenge from January first “Backward lunge and kick-up” (200 reps each leg!!!!) My time: 21:20 minutes.
I’m in sweat, tired, and smiling, because…. it’s over!!
Hey, Zuz and Freddy, have fun in L.A.!!!
(There it goes again: I’m jealous of every bodyrocker who live in L.A. In case they meet you, guys!!…)
- tee
  
  It’s achille’s tendon in english so we all know what you’re talking about! :) I was doing back to back workout the last couple of days and my one ankle does not like to do that much high knees so I would do a front kick with a cross punch instead! Good for abs!
  - Isabelle G.
    
    Thank you Tee!
AudraFit

Hey Bodyrocker’s :) and Z&F too,
So I found my rope but I couldn’t find my rhythm ha! I used a 20BL dumbbell for the swings and two chairs back-to back for the V-Lift. Here are my so-so numbers :P

High Knee Skips: 77/76/75/74/70/66/62/40-what the?
Ninja Jump Tuck: 5/6/6
Dumbbell Swing: 17/17/17
V-Lift: 12/12/11

So I had a feeling you two were gonna go back to visit LA :) It’s hard to resist such an interesting city. Make sure you take a stroll down Venice Beach and Santa Monica. I wonder what the next desination will be…
http://www.makavelina.webnode.cz Nina_CZ

This workout was so long :D :D :D
I think I am improving in everything now I am single… Like I have nothing holding me back also mentally. Nobody is bringing my excitement down anymore!!! :) My Ninja jump are now as elegant as Zuzanka’s are! :D And I massively improved in Jumprope Highknees :)

My score for today:
1) + 3) + 5) Jumprope Highknees – 67-70-67 + 68-59-71 + 61-53-72
2) Ninjas – 5-5-5 (extraproper form, haha)
4) Sandbag Swing – 15-15-16
6) V-Lift – 11-13-11

Level of sweat – 8 of 10
Mood boost – extreme :D (I was in great mood before, so now I feel like flying)
And I oficially LOVE jumprope :D

And I love you guys :-* See you soon with another workout! :)))
- Donna
  
  Hey Nina, great to hear you have gotten the hang of high knees with jump rope:)
  
  I knew you could do it:) Now that you officially love them watch your scores climb:)
- http://pulse.yahoo.com/_I6PADJ4OUN2KCIRCIZVF7LYGEU Irene C
  
  Hi Nina!
  It happens to me the same. Now that I am single I can use my whole time for me and either my whole energy, good vibes. Even with the food… I don’t feel tempted any more!!
  
  Keep it up!
ZoeRocker

Oh I’m so jealous!! I was supposed to be in LA for the first two weeks of June but my friend there had to cancel on me. BOO! It is finally having decent weather here in Vancouver. The summer is always wonderful but making it through all the rain is not. I hope you two have a blast! And as Audra said, definitely check out Venice Beach, it is spectacular! I also heard of a really great restaurant called “The Veggie Grill” which is all organic and vegetarian but they have all sorts of “meat-like” dishes. I thought you guys might be interested:)
KIMBERLAKE93

I luv’d the tour of your old home, Zuzana and Freddy!! It’s so cozy and perfect, my ideal home……totally something I would LUV to have! Safe travels and good luck with everything!!! All the best with your new journey from all of us BodyRockers!!!

I have NEVER been able to do a Ninja jump until now. I find them easier to do without shoes on too (is that normal?) I couldn’t do a lot of them so I did a couple mixed with the beginners version for this workout. And my V Lifts I did on my pull up bar (hands still slipping, I need the grip gloves asap!)
My results:
High Knees (no rope)= 80/88/80
Ninja Jump Tuck= 5/8/8HN= 78/80/70
Sandbag Swing= 15/15/14
HN= 82/88/80
VLifts= 9/8/9

Have a great night BR’s!! :)
Felicity

I have only just found your site thanks ot my mum and now i have added some of you moved into my program, my favourite are the ninga tuck jumps. Your workouts are awesome, Thank you
Isabelle G.

Merci Julie!!
Anonymous

Hey Lauren :)
Take some time and focus on healing up! You can rock it out with us as soon as your body is ready again!
Donna

IF YOU DON”T HAVE FACEBOOK – NEW BODY-ROCK WORKOUTS START TOMORROW :)
- AudraFit
  
  Thanks Donna!
Donna

IF YOU DON”T HAVE FACEBOOK – NEW BODY-ROCK WORKOUTS START TOMORROW :)
http://www.facebook.com/profile.php?id=26309430 Alvely Zoumis

F&Z,

I have so much love and respect for you two. I love that you are taking us on this journey with you and even better that you will be doing your workouts for us all over the place… Zuzana, your optimism is contagious and I love watching how real and grounded you are. It always feels as if you two are my friends, instead of two people somewhere in the world who created this amazing community for all of us Bodyrockers… You have no idea how grateful I will forever be!

I really adore you two and can’t wait to see where life takes you two!!! =0)
http://www.facebook.com/profile.php?id=26309430 Alvely Zoumis

F&Z,

I have so much love and respect for you two. I love that you are taking us on this journey with you and even better that you will be doing your workouts for us all over the place… Zuzana, your optimism is contagious and I love watching how real and grounded you are. It always feels as if you two are my friends, instead of two people somewhere in the world who created this amazing community for all of us Bodyrockers… You have no idea how grateful I will forever be!

I really adore you two and can’t wait to see where life takes you two!!! =0)
- AudraFit
  
  I agree Alvely, you took the words right out of my mouth :)
- Donna
  
  Hey Alvely, I couldn’t agree more and I believe they are our friends:)
Donna

Hi Lauren:)

I agree with Frederick – but watching your diet is all you can really do until your injuries are healed:)
lUCy

hi, my score was:
H. K. 66-73-70
Ninja 5-6-6
H.K 69-70-70
sandbag s. 18-18-18
h.k. 70-60-90
v. 12-12-13
:D enjoy L.A.!!
MariaBjørgJepsen

I THINK you look damn sexy and H-O-T, Karen. On FIRE :D
Anonymous

I’m so excited! I was cleaning out my mom’s closet and came across a walker. I finally have a (sort of) dip station! Now I’m going through old workouts and making a list of ones that I loved but couldn’t do without the dip station. I did this one and have tackled only one other one. You guys picked the perfect week to not post new workouts : )
Anonymous

where did you get those jeans, Zuzi?? luv ‘em!
Anonymous

where did you get those jeans, Zuzi?? luv ‘em!
http://aphrodiitee.deviantart.com/ Isidora

Today i did Grand Theft Booty Workout:
http://www.bodyrock.tv/2010/11/18/grand-theft-booty-workout/

I posted my scores there, great workout!
Lena

I did an older workout today which was amazing. Its called The “O” Face workout (http://www.bodyrock.tv/2009/12/14/the-o-face-workout/). Its a time challenge, mainly bodyweight exercises, really challenging, with two extra ab and back exercises added at the end for the ultimate burnout :) Anyone waiting for a new workout and not knowing what to do should check it out. I posted my score (26:12) and some comments on the workout page. Enjoy guys :)
Looking forward to a new workout when Z + F have settled in. Hope you’re looooving LA!! xx
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

Today’s workout (http://www.bodyrock.tv/2011/05/19/hot-attack-workout/) was so incredibly scary (just viewing it exhausted me completely), that I need at least 24 hours to prepare for it mentally. On the other hand I missed this one last week, so here I go:
High knees: 84 | 80 | 82
Ninja jumps: 6 | 7 | 5
High knees: 84 | 78 | 78
Sbag swings: 18 | 18 | 18

High knees: 80 | 80 | 84
V-lifts on DS: 13 | 13 | 14
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

Today’s workout (http://www.bodyrock.tv/2011/05/19/hot-attack-workout/) was so incredibly scary (just viewing it exhausted me completely), that I need at least 24 hours to prepare for it mentally. On the other hand I missed this one last week, so here I go:
High knees: 84 | 80 | 82
Ninja jumps: 6 | 7 | 5
High knees: 84 | 78 | 78
Sbag swings: 18 | 18 | 18

High knees: 80 | 80 | 84
V-lifts on DS: 13 | 13 | 14
http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

I’d say try and squeeze in the four or six minute workouts on days where you are pressed for time, or make it a part of your necessary-to-each-day list of things to do. Fitness is an active way to stay healthy and prevent time-wasting illness. Also, I workout in the AM so I can’t be too tired later to skip it. (And it gives me an energy boost to start the day off right!) Welcome and good luck!
http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

Hey, sorry no one’s replied yet. I have been doing the workouts for several months now without the dip station. I just modify things by either using two stable chairs with a sturdy broom as the bar or I modify the workouts so i can do them on the floor. Welcome to the group, we hope you like it as much as we do!
Anonymous

Hi CK — Just like Courtney mentioned below, I used the 2 chairs (and broom stick when needed) for the exercises. I’m new to BR myself (started around April 7 or 8, 2011). I love these exercises and the whole concept of short, intense workouts, so after sticking with these workouts for almost a month and a half, I was hooked and ”rewarded” myself and ordered a Dip Station. I just received it and used it for the first time this morning. Gotta say…. I love it!! :) Good luck – this is a wonderful site with some great, encouraging people!
Monstrosity5

Great one! I doubled this for a 24 min workout. I had to take a 2 min break between the first time through and the second time through (very tempting to skip the 2nd time through…but felt great (sort of dead) after. Killer 24 mins of work!!
Scores…
36 rounds – 2 circuits of 18 rounds (2 min break btw the 2 sets of 18 rounds)High Knee: 1st x thru: 84-85-82-80-81-80-84-84-822nd x thru: 83-82-77-82-78-78-78-78-78Ninja Jump Tuck: 1st x thru: 8-8-8 2nd x thru: 8-8-8SB Swing (35#): 1st x thru: 18-18-18
2nd x thru: 19-18-18Vlift: 1st x thru: 15-15-152nd x thru: 15-15-15
Carrie

Yet another great workout to add to my favourites list! I swapped ninja jumps for burpees and without a dip frame did v-leg crunches from my yoga mat. I find that I can’t do the ninja jumps from a mat as it slips around dangerously and it hurts my knees too much to do it from the hard floor, so I think I’m going to invest in some skater knee protectors as I really want to do them! Anyone else have tips for this particular move when it comes to dodgy knees?
http://thats-rad.tumblr.com/ Jenn Coppack

Completed this work out this morning and sweat is still kinda dripping off my face. Attractive hey?! Loves it!

High knees: 94-97-100

Ninja Jump Tuck: 4-5-6

High Knees: 95-98-101

Sandbag Swing: 14-15-15

High knees: 97-99-104

V-Lift on the Dip Station: 15-13-12

Note: I don’t have a sandbag so I used a 7kg dumbbell. I also do not have a dip station so I used my kitchen benches
http://www.facebook.com/people/Sarahi-Gomez/1501689496 Sarahi Gomez

I really like how you film Zuzana’s workouts Freddy!!
http://www.twitter.com/zsukam zsukam

Hi :) I did this workout today

High Knees w/ jump rope: 64, 70, 62
Ninja jump tuck: 4, 5, 4
High Knees w/ jump rope: 72, 73, 64
SB Swing: 15, 18, 18
High Knees w/ jump rope: 73, 73, 66
V-Lift on Dip Station: 9, 10, 11

This was soo intense for me, and I love it, one of my favorite exercise from you, thanks :) I did more 20 minutes easy run for better fat loss.
http://www.twitter.com/zsukam zsukam

Hi :) I did this workout today

High Knees w/ jump rope: 64, 70, 62
Ninja jump tuck: 4, 5, 4
High Knees w/ jump rope: 72, 73, 64
SB Swing: 15, 18, 18
High Knees w/ jump rope: 73, 73, 66
V-Lift on Dip Station: 9, 10, 11

This was soo intense for me, and I love it, one of my favorite exercise from you, thanks :) I did more 20 minutes easy run for better fat loss.
Anonymous

Did this one also today, at the second time. And I beat my old score with 97 reps !!!! :) So so happy!!! ♥
Anonymous

i didn’t do this one when it was posted for some reason, but I did it today.

High knees skipping: 76-55-77/80-83-72/80-81-71
Ninja Jump tuck: 8/7/8
SB Swing: 17-17-17
V-Lift: 13-11-12
BodyRocker_Bonnie

Way to go! – I can’t do ninja jump tucks (yet anyway).
Bodyrocker Nano

High Kness (with jump rope) : 83/70/68
Ninja Jump Tuck : 6/5,5/6
High Knees (with jump rope) : 59/66/67
Sandbag Swing : 15/15/15
High Knees (with jump rope) : 71/66/79
V-Lift on the Dip Station : 11/13/12

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