May 23 2011

Run The World Workout

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

Hi BodyRockers,

We have been here in West Hollywood for exactly one week. Whenever we move anywhere new, we always experience this sense at first of being completely displaced. Living out of a suitcase starts to get on your nerves, even at a super cool hotel like The Standard. Today we decided to take action on finding a place to call home, so we toured a few houses here in West Hollywood that are for rent. After looking around for a few hours, we found one that we absolutely fell in love with, and we should find out in the next little while if we got it. Please keep your fingers crossed that we get it because it would make a perfect home for us and the doggies. I hope that you guys are all having a great day – enjoy your training and keep rocking it :) Fingers and toes crossed ok?

Best,

Zuzana & Freddy


Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 3
  • Backward Lunge/Side Lunge4 minute int. training
  • Crazy Cali Exericse Combomax. sets
  • Side Crunch4 minute int. training

Get your gear for this workout here:

Instructions:

Today’s workout is again only 12 minutes long but totally killer. There are three parts and each of them takes 4 minutes to complete. Don’t take too long breaks in between each part. Just take a sip of water and keep going. Our goal is to keep our training short but always super intense.

Part1

Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. You will be doing the Lunge Back/Side Lunge combo for the entire 4 minutes, but don’t forget to switch sides after each interval.

Starting position – Lunge back

Jump into the Side Lunge and touch the ground. This is one rep. If you are lunging back with your left leg, then you will be lunging sideways with your right leg. Go for maximum reps during each 30 second interval and switch legs after each round.

My scores:

Left leg back – 12, 11, 10

Right leg back – 11, 11, 11

Part 2

Set your timer to count down 4 minutes for you. Your goal is to complete as many sets of the Crazy Cali Exercise Combo as possible during the 4 minutes.

Lunge back with your left leg.

Jump and drive the left knee up.

As you land put your hands on the ground and step back with your left leg so that you create a nice flow.

Get into plank by stepping back with your right leg.

Jump your feet appart – don’t drop your hips. Try to keep your body in one line.

Bend your elbows, bring your body down as close to the ground as possible and then push up.

Beginners can do the push up off of their knees.

Jump your feet together and then jump forward into squat and stand up. This is one set. Do as many sets as you can during the 4 minutes. Don’t forget to switch legs after each set. This means that if you lunged back with your left leg in the first set, you will do the lunge with your right leg in the second set.

I completed 29 sets  of Crazy Cali Exercise Combo during the 4 minutes.

Part3

Reset your timer again for 6 rounds and intervals of 10 and 30 seconds. Do as many side crunches as possible during each 30 second interval and switch sides after each round.

Side Crunch – starting position

Squeeze your abs and lift your legs off of the ground. Lift your shoulder off of the ground as well and touch the knees with your elbow. Switch sides after each 30 second  interval.

My scores:

Left side: 15, 8, 13

Right side: 12, 10, 12



Around The Web
  • Susanna Anderson

    This video made me laugh out loud!!! So cute, and hilarious! Exactly how I acted when that happened to me!! And exactly how my husband teases me! So…I can really relate! You poor thing! I hope you get it fixed soon so we can see you laugh and smile again!!

  • Kat:)

    Zuzana your still Beautiful.  Prayers that you can get it fixed soon :) thanks for another great workout.

  • Donna

    Hello Freddy and Zuzana, I think it would take more than a tooth missing smile to scare us:) We are body-rockers remember:) Please get to the dentist soon and get that fixed so we can see your super smile and hear you laugh again:)
    I will be doing this workout tomorrow as I have done the “Break free” workout today which I missed back in Jan plus I have done a 4 min pre-breakfast workout of jump lunges and mountain climbers which I am super impressed with:) Lots of lunges for me today:) but I actually have started to enjoy these now:) I found the sandbag full body exercise very intense and I tend to get better reps in the second round because I know roughly how many I have left till the 6 min of torture is finally over:) My shoulders hurt a little after this one because I had a 10 kilo sand bag and after 55 sets that’s to be expected I guess:)
    These are my scores for Break free workout;
    Part 1. Backward lunge/kick ups 11,11,12,11,11,11/11,11,11,11,11,11
    Part 2. Sandbag full body exercise 27 sets/28 sets
    Thank-you for helping me reach my goal which is to be as RIPPED as you tooth or no tooth:)

  • http://profiles.google.com/punknfit Andy haros

    OM’FN’ GOSH!! U guys are gonna be living in LA!!! AHHHHHHHH!!! im gonna make it a mission to meet you!!! how super exciting!!

  • http://profiles.google.com/punknfit Andy haros

    OM’FN’ GOSH!! U guys are gonna be living in LA!!! AHHHHHHHH!!! im gonna make it a mission to meet you!!! how super exciting!!

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

    Aww! I hope you get the place AND your tooth fixed! Thats too bad! hahaha
    This workout looks like so much fun! I can’t wait to try it. Gonna warm up and git r’ done! :)
    This was brutal but I love it! :) Another new favourite!
    Backward lunge/side lungeL: 11, 11, 10
    Backward lunge/side lungeR: 10, 10, 11
    crazy Cali Exercise combo: 25
    Side Crunch L: 14, 12, 12
    Side Crunch R: 12, 12, 13.

    Not bad, not bad at all. Next time I’ll try to beat your scores, Zuzana! :D See you again tomorrow!

  • Janet

    What timing on the tooth!  Hopefully they can just glue it back on and send you on your way.  We still love you, with or without your tooth!  At least you didn’t eat it…
    I am going to catch this workout tomorrow.  Surf is going to be awesome early tomorrow, but I promise I won’t skip the workout since you went to the trouble to prepare it for us. 
    You’ll feel all brand new once you get the crown back in place!  Good luck on the dentist and the new house.  Things will feel better once you get out of the hotel. 
    And I was glad to see you were using a mat on top of the hotel carpet this time.  haha!

  • Janet

    What timing on the tooth!  Hopefully they can just glue it back on and send you on your way.  We still love you, with or without your tooth!  At least you didn’t eat it…
    I am going to catch this workout tomorrow.  Surf is going to be awesome early tomorrow, but I promise I won’t skip the workout since you went to the trouble to prepare it for us. 
    You’ll feel all brand new once you get the crown back in place!  Good luck on the dentist and the new house.  Things will feel better once you get out of the hotel. 
    And I was glad to see you were using a mat on top of the hotel carpet this time.  haha!

  • Donna

    Just had a snack:) an apple and 8 almonds and thought of you:) Hope your not in too much pain and good luck with obtaining the house you guys viewed:) Can’t wait to see it when you get it:)

  • http://peskyrunner.blogspot.com Eimear Rose

    Cool, I usually work out in my bare feet, another advantage of home workouts:) Good luck with the house hunting, and I hope you get your tooth fixed soon, it must be really sensitive!:( I’m looking forward to the workout after work today.

    • Donna

      Hi Eimear, I have never Body-rocked bare footed because I don’t have carpet in my home but would love to give it a try sometime:)

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

        I used to workout without shoes in the past and it made my ankle hurt very bad and I wasnt able to workout for 2 weeks, and that was the day I promised myself I will always have shoes on while doing side lunges :D I only took them off once, during the 500 mountain climbers challenge, Freddy told it helped him and it really did :))) 

        • Donna

          Thanks Nina I will keep that in mind because I have very small ankles and I am surprised they are not hurting with all the lunges and mountain climbers I have been doing lately:) I wasn’t around for the 500 mountain climbers that must of been a tough challenge…

  • Alena ,,,,,,

    Ahoj Zuzko & Freddy & BodyRockers

    I am following you since only  2  weeks now but I already feel a difference. I have to say I am still a bit affraid that Im gonna get lazy again and that Im gonna ruin the diet – as I have done so many times. Thats maybe the reason why Im like 20kilos overweight, and as you can imagine, pretty frustrated.
    My body is quite healthy and well built since I always did some sports, but its covered with a thick layer of fat especially on my but and legs, which I cant get rid off easily.

    I know people who have lost like a ton only by not eating bread and sweets. If that was true for me, I would be twiggy by now. My body seems to store everything it can and even by doing daily exercise and eating really healthy, the fat sticks!! I started to make photos of myself every week and hope to see some  results. I hope one day I can share them with you with a feeling of accomplishment. 

    Just wanted to express my gratitude to all of you for your inspiration which enormously helps me to go on.

    Z&F, wish you good luck over there in America!! 
    I will keep on bodyrocking here in Prague  :))

  • Anonymous

    OMG!! u guys are going to be like an hour (or two) way from where I live.. Beautiful beach side city of Ventura!! It would be so amazing to meet you!!! I am a new bodyrocker and my goal is to have a body like urs! It took me a while to figure this thing out. Aha but I got it.. I hope you get ur tooth fixed :/ bet it is painful.. Hope you get the place!!

    Your newest bodyrocker

  • Katjakjeldgaard

    Cris cros my fingers fore you to get the house. And you are simply still wonderfully. and incredeble workout have a nice day ;o) 

  • Vivi

    And i have the impression that some comments seem following as on a forum, Mine put hours….. finally when they appear.  PLEASE tell me why !! :’(

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

      Hey Vivi,

      I assume this is because some of us have been making comments on the site for a while now (I am like a year some other 2 years, some other 7 months) I do not know how much time you have been bodyrocking?  What I mean is that after posting so much, Freddy and Zuz can get an idea of what kind of people we are, you know sometimes you find forums with such rude people here and there and fights. Maybe that is exactly what they are trying to avoid :)
      But we are lovely so for sure if you keep posting you will be approved right away.

      Hope this helps and I hope I got the idea of the reason of the comments and not that I just made a new story out of myself.

  • Katjakjeldgaard

    cris cros my finger fore you wonderful workout simpel and great.  ;O)

  • http://www.facebook.com/marina.myshkina Marina Aleksintser

    Are you serious????? You are here, in L.A. Just like me???? Your biggest fan??? :-) MOVE OVER Jillian Michaels, here comes Zuzana…… I got competition now. :-)

  • Donna

    Hi Renee:)

    What a sweet thing to say:)

  • http://twitter.com/GoustiFruit GoustiFruit

    Ah, I quickly checked the photos illustrating the exercises to be done, and I thought that you looked like a wax statue, but after watching the video I know why ! Poor you, it must be hard for you who’s always smiling and laughing ! :’-( (I know what it’s like, I’m so complexed with my teeth)

    Well, I hope you’ll get this quickly fixed, and crossing my fingers for your new home (hey, how much time do you plan on staying there ?)

    PS: Cali is a funny dog, sleeping between pillows :-)

  • Samantha R

    Fingers crossed for your new home both of you – I hope we get a tour if you get it, I’m all excited for you!!  I’m sure there will be no shortage of places to get your tooth done too.

    Did this before breakfast like a good girl:

    1. Left Leg Lunge Combo: 13, 13, 12
        Right Leg: 11, 11, 11

    2. Combo: 30

    3. Side Crunch L: 22, 20, 20
        Side Crunch R: 21, 20, 20

    Off for a skip before some food.  Sx

    • Donna

      Hi Samantha,

      great work on your pre-breakfast workout:) Enjoy your CARBS:) Is it me or do they seem to taste better when you have earned them:)

      • Samantha R

        They most certainly do – just finished my oats sprinkled with cinnamon nuts and honey…………..BLISSSSSS!  Sx

    • Lena

      Hey Samantha,

      I really wanted to let you know that I finally did that killer workout your husband devised for you!! I couldn’t remember where we were talking about it so I hope you see this. I was drenched in sweat and could barely breathe! Such an amazing workout! Thanks so much! I must say I modified a bit and changed it from a whole minute of work to 55 secs and 5 secs rest, just to give me some time to write down my reps and move into the next position. Also, I had to change box jumps to jump lunges (no box or bench to jump on) and pull ups to reverse push ups (no pull up bar).

      Here are my scores:
      Press up and DB row (2x 4kgs): 12 -11- 10
      Jump Squat: 28 -29 -27
      Shoulder press (2x 4kg dbs): 17 – 14 -14
      High Knees with jump rope: 110 – 115 – 110
      Bicycle: 49 – 48 – 50
      Burpees: 7 1/2 – 8 – 7
      Dips: 16 – 13 – 13
      Jump Lunges: 23 – 22 – 25
      Reverse Push ups: 13 -14 – 14
      Mountain Climbers: 70 – 50 – 65

      I also saw you mention to Nina somewhere that you are from Aus(?) I am from Germany originally but I’ve been living in Brisbane for the past 2 and a half years. Where are you from?

      Thanks again for the workout :) xx

      • Samantha R

        Hi again Lena!  We’re so excited you did this! Its a great workout – I think I’ll give it another go on Friday.  We did the S & M Workout this morning.

        We’re from England but are currently looking into trying to Australia with my husbands job – its more than likely going to be Perth as most of the companys involved are based there.  Plus I went there years ago for 5 months and adored Australia.  We have friends in Brisbane, they moved over there about 6 years ago and have never looked back!  Sx

        • Lena

          That was it… sorry I remembered incorrectly, for some reason I thought you were from Aus! I have been loving living here and cannot see myself going back to Europe any time soon! Australia really is a great place with lovely people and an amazing lifestyle. The only thing I miss is my family of course and it has been hard to be so far away from them but these days with skype and email etc. its so easy to stay in touch. Plus I have been back to visit about once each year since I have been here so its all not too bad!
          Where in England do you live? I did my undergrad degree in Cardiff back in 2005-8. I had a great time there as a student!

          Anyway, let me know if you do the workout again and maybe we can compare scores. And if your husband ever comes up with more torturous workouts like this one, I would love to know and try them out :)

          Have a great day and say hi to your husband!  xxx

          • Samantha R

            We live in County Durham Lena and its ok, I’ve lots of good friends here but I’m a bit fed up with lots of aspects with regard to good old England and I need somewhere with better weather!!  I bet you have made loads of new friends in Australia, the people are so friendly and I also like how into fitness a lot of them are – they seem to have a really healthy approach to life.  We would miss our families too but its always somewhere for them to come on holiday;) Here’s my scores:

            Press Up & Row (5k): 10, 8, 9
            Jump Squat: 40, 42, 40
            Shoulder Press (2x5k): 19, 18, 14
            High Knee Skips: 144, 138, 132
            Bicycle: 80, 87, 92
            Burpees: 13, 11, 11
            Dips (Chair with legs elevated): 30, 31, 34
            Box Jumps: 9, 11, 10
            Pull Up & 10 Sec Hold: 3, 2, 2 (these are such a killer!!!!)
            Mountain Climber Sprints: 114, 121, 128

            Going to try and beat these very soon.  I’ll let you know if we devise any more.  Sx 

          • Lena

            wow! Amazing scores samantha! I’ll have to go back and practise :)
            Australia really is great-the weather, the people, the lifestyle… I’m sure you and your husband would love it down here!
            have a fantastic weekend for now and keep me updated on what you guys decide to do.
            Xxx

  • Lenka Slovakia

    Hi hi, Hope it will go smoothly with the house and Zuzi good luck with your tooth. I have a feeling that the tooth is your thing  :} 
    1 Loung: L 13-12-12 
                 R 11-12-12
    2 Combo 30
    3 S.crunch L 18-16-13
                     R 17-17-14
    Have a nice day…

  • http://twitter.com/IronFistGirl Tara Fox

    I finally feel better after having morning sickness all day so thought id give todays workout ago and i actually felt good doing it.  So here are my scores.

    left leg lunge combo – 9,9,8,
    right leg lunge combo- 8,9,8   i found that i could have easily done more but ran out of time perhaps I focused on my form too much or was just slow.

    Crazy Cali Exercise combo – 23 sets total

    side crunches left – 20,20,19
                           right – 19,20,19

    I also added an extra round of 6rounds 10/30 sec interval of
    leg raises – 13,12,13
    bicycle -  37,34,30

  • Anonymous

    Hmmm…

    now that you have your tooth fall off you can put it under your pillow ( not the one Calli is under) and make a wish for a tooth fairy…hihihi…of course I am kidding, but if you strongly believe you will get THE house…

    good luck and I hope to see you smile soon…

    I will do this later today

    kisses

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

    I hope you guys get your house!! Good luck!

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

    I hope you guys get your house!! Good luck!

  • Ese Buci

    Amazing workout thank you!! These hotel workouts will come into serious use for me in a few weeks when I start traveling.

  • Anonymous

    Zuzanna, the picture of you for this workout is stunning, I love those shorts!!! Someday I’ll be able to wear a pair like that, I just have to keep pushing! And I’am sorry about your tooth, but you smile through your eyes just as effectively!!! The workout looks like a real butt burner, I’ll post my scores after! And as for yesturday’s post, don’t let anything some stranger says affect you or what you think of yourself. Remember that beauty comes from within and you and Freddy are the most giving and beautiful people I have ever known! I feel oddly protective of you and that someone would say inconsiderate things to you really “erks” me! I don’t see any change in your body at all!! Thank you both for all you do!!!

  • Dheana

    Oh Zuz…now you’re fat AND toothless!!! :)  …even if that were true, actually – you’d still be perfect :-)

    Thanks for another great workout – look forward to doing it at lunch to launch my comeback after a lazy long weekend. :-S

    Good luck getting the house…it sounds perfect for your little family.

    And thanks for doing a workout for Beyonce’s new song. I love Rule the World! She really kicks it up to a whole new level in this video -love it!!!

    • Dheana

      My scores for this little gem are:

      Lunge back/side (L)  14  11  12
      Lunge back/side (R)  13  12  11

      Crazy Cali countdown = 26 reps

      Side Crunch (L)  23  19  15
      Side Cruch (R)   21  21  17

      It was so much fun, I did a bonus round of Crazy Cali (this time for Charlie!) and did 29 reps in 4 minutes. Thanks for the much-needed sweat today and great post workout endorphone high! Ahhh! :)

      • Lila ♥

        Wow!! great scores!!

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

        Great score, Dheana! Loved the Crazy Cali as well! :)

    • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

      Fat and toothless!  LOL!  What next, balding?   Too funny.  (also I was oblivious to this “noticable” weight gain anyways)   Just isn’t Z’s week:)

  • Tammy77

    I hope you guys end up getting the place you hope to rent, best of luck!!! My fingers and toes are crossed!!

  • Anonymous

    Hi guys!  I haven’t commented in a while but I have been following!  I can’t wait to do this one tonight when I get home from work.  I have been  mentioning you regularly in my running blog at dirtroadrunner.blogspot.com  you should check it out! :)

  • http://bodyrock.tv diana l

    ZUZANAAAAA AND FREDERICK ¡¡¡¡¡¡ YOU AREEE THE BESTTTT!

  • AudraFit

    Hi Zuzana, what a coincidence, my temporary tooth keeps popping out as well :( But I get my crown in a few days so I’m hanging in there with ya too! :) I noticed your working out bare foot. I’ve tried that and found that the rug burn that I get does not feel great LOL. So it’s shoes for me. Good luck on getting your new place and I’ll keep my fingers crossed that you do. I will do this workout tomorrow as I have an exhausting 12 hour work day today. Love ya guys! <3<3<3

    • Anonymous

      AudraFit: I was thinking about Zuzana’s feet too and wondering if her toes were getting rug burnt.

      • Donna

        I think she is so kind and considerate that she doesn’t want to disturb the people staying in the room below hers:) hence the no shoes:)

  • http://bodyrock.tv diana l

    hello!!!!! bodyrockers my scores in this workout are:
    EMBESTIDA HACIA ATRÁS / LATERAL LUNGE:  left 15.12.11 right 15.11.12
    CALI EXERICSE COMBO LOCO: left 6.5.5 right 5.5.6
    LADO CRUNCH: lfet 17.17.15 right 17.16.15each day i feel  better.thanks for this wonderfull blog 

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

      Hey Diana, 
      That Cali exercise combo for sure was a loco, hehehe.

  • Annebel Wind

    I must say I am pretty shocked by reading and hearing that somebody asked if you where pregnant? You are looking amazing and you have a sixpack… Eventough you have been going grazy on the cashews..:D
    I just asume if you would be pregnant you would probably tell your bodyrockers !… And you surely as…. do not look pregnant! Believe me I have much more fat and am not pregnant..
    Anyone can wish they would look like you!. I am still shocked… If anyone has the link to the pregnant comments.. I like to read it to believe it…
    Love you guys!!!

  • Anonymous

    Come on Zuzana show us the tooth, no body is perfect!  LOL

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

    Hello everyone,

    Aich Zuzi I hope you do not have pain. It is so annoying for me everything that has to do with dentists hehe.

    My scores:
    Lunge back, side lunge: 12, 11 and a half, 11, 10, 10 and a half, 9 and a half.
    Cali Combo: 25. I like combos :)
    Side crunch: I think i did this wrong, my numbers are too high. 20, 18, 19, 18, 19, 18. Though I really felt the burn.

    My good vibes for the house, all my positive energy for that.

  • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

    LA? Oh so predictible! Good luck out there guys and get more creative with the next destination! 

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    Awww! I’m sorry about your tooth, Zuzana. And I’ll keep my fingers crossed for that house you want! I hope you’ll tour St. Louis MO soon!

  • Felisha

    Looks like this is going to be a great workout! I’m debating whether to do this today or not because I did a long one from the Angry Trainer’s website yesterday – over an hour! One part of the workout called for sprints, and I scared myself a little, lol. The timer beeped and I took off SO fast I said, “Holy s***!” I’m not one who curses regularly, but it just flew out of my mouth because I had so much explosive power. Thanks, Zuzana, for all the jump lunges :) Hope you get your tooth fixed soon!

    • Felisha

      I couldn’t resist the urge to do a new workout. My legs are dead!

      P1: 13, 13, 12, 12, 11, 11
      P2: 27
      P3: L-17, 15, 13 R- 18, 16, 13

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

    Ježišmarja, Zuzi! :D It is SO UNUSUAL not to see you smile and laugh, you look so sad without your teeth showing, I am soooo sorry about you tooth, hope you get it fixed soon. Teeth are actually my biggest insecurity, I have very crooked teeth, I used to wear braces as a kid, but I stopped and never get them back. I am very shy to smile and laugh when I am in company. With people who know me I am okay with that, but with strangers I am very insecure, cause I think I am otherwise good looking and this teeth thing is making me ugly :D It is not THAT bad, but we usually see our problems and imperfections worse than they really are :D 
    Gonna do this workout tomorrow morning, now I will do older SuperGirl Plank Challenge, my legs are DEAD from all the jumping I have been doing lately (damn you, jump rope, mountain climbers and jump lunges!!!). There are only 7 days left to complete my “Don’t miss a day in May” challenge, so after that I plan to have 2, maybe 3 days of active rest. I feel amazing so far, only legs are starting to feel it last two days :)
    Have fun in L.A., wish I could come and meet you :)))

    • http://twitter.com/GoustiFruit GoustiFruit

      Exact same for me (teeth): my dentist back then was a very bad one (as a child I didn’t know; I learned later he had to face legal complaints) so he only made things worse. I hope someday I will find the courage to fix this, but the work to be done is so big that I really don’t know :-(

      • Donna

        I think you should get them fixed:)

    • Donna

      Hi NIna, I replied to this but I tried to add my profile picture so it is being approved:)

  • kat

    Backward & side lunges
    L 10 10 10
    R 10 10 9

    Crazy Cali completed 28 sets in 4 min

    side crunches
    L 16 16 17
    R 14 15 15

    Thanks again Zuzana and Freddy :)

  • AmBoaksy

    Sorry to hear about your tooth Zuz.  If it helps though, I don’ think we would see the gap in your smile from the distance of Freddy’s camera.  You shouldn’t be afraid to smile! 

    Anyway…Wow!  Great workout.  I particularly liked the crazy cali’s.  A few weeks ago, I could barely do a real push-up.  Now I can do several!!!  Here are my scores for today’s workout:

    Backward/Side Lunge Combo
    Right leg: 7, 8, 6
    Left leg: 7, 8, 9

    Crazy Cali’s: 28

    Side Crunches:
    Right side: 12, 12, 11
    Left side: 12, 13, 10

  • http://twitter.com/GoustiFruit GoustiFruit

    Backward & side lunges R: 15 / 14 / 12
    Backward & side lunges L: 14 / 13 / 11 
    Crazy Cali: 32
    Side crunches R: 18 / 19 / 18
    Side crunches L: 18 / 18 / 18

    Upper body sweating like crazy after the side crunches, and legs still shaking from the lunges while typing this !

  • http://twitter.com/GoustiFruit GoustiFruit

    Backward & side lunges R: 15 / 14 / 12
    Backward & side lunges L: 14 / 13 / 11 
    Crazy Cali: 32
    Side crunches R: 18 / 19 / 18
    Side crunches L: 18 / 18 / 18

    Upper body sweating like crazy after the side crunches, and legs still shaking from the lunges while typing this !

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

    WOOO I LOVE this!!! Enjoyed it so so much and the buurrrrn on the legs yowie! You guys rock!
    My scores~
    Backward&Side Lunge Right- 13-12-12
    and left – 12-12-12
    4 min Crazy Cali = 23
    Side Crunches Left- 12-12-13
    and Right – 12-13-13

    Didn’t anticipate how breathless i was going to be for the Crazy Cali’s!!! Awesomeness and then I’m really proud of myself as i really pushed on the side crunches and was ‘woohoo’ing’ when i clocked 13 hehe!

    Thank you so much Z&F! Thanks for the fab workouts, thanks for the giggles, thank you thank you thank you! x

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Wow.  This was amazing.  My quads hurt so good.  Here are my scores:
    Lunge (L):  10, 10, 10
    Lunge (R): 9, 10, 9.5
    Combo:  22
    Side Crunch (L):  15, 12, 14
    Side Crunch (R):  14, 15, 14

    I also did 500 high knees and plan on doing more through out the day.

    On another good note.  The sun is finally out.  I swear it’s been raining for the past three months straight  and I’m supposed to be living in the desert.

  • Anonymous

    Did it first thing in the morning ! It is ssssooooo good to workout early in the morning, I wish it would become a habit. That crazy Cali confused me a little bit, but I got it right. :).
    Good luck finding a good dentist who’s also honest and won’t rip you off !

  • Anonymous

    I enjoyed it a lot!
    My score
    Back & side lunge: 13/13/12/12/11/11
    Crazy cali: 42 sets
    Side crunches: 20/20/16/16/16/16

    I added a 4 min IT for the abs (6 x 10-30 sec) alternating the basic leg lift/toe touch with one leg lift/toe touch: 14/14/14 (basic one) – 24/24/24 (for the one leg one)

    I hope your tooth will be fixed quickly – don’t worry we can’t see it )but can can hear that you speak weirdly though ;) – Common Zuzi, you are still amazing!

    • Anonymous

      Wow – great results especially  for the crazy cali combo :) Keep it up, girl! :)

    • Anonymous

      42 crazy calies???
      wooooow girl….!!!!!!

      • Anonymous

        Thanks girl!
        Recently I have been working out outside and I think it helps being more efficient – you are way less focus on your pain and the fresh air kid of invigorates you ;)

        • Anonymous

          you are totally right…on 10.6. I will be going away for 3 months,and every morning at 9 I will have training outside,on a beach (it is part of my job)…and I just know the feeling, the air, the sound of sea, shadow of pine tree…everybody who has the possibility have to try working outside

  • Anonymous

    Another great and sweaty workout :)

    My scores:
    1. Lunge Back/Side Lunge Combo (Right): 11 10 10
    1. Lunge Back/Side Lunge Combo (Left): 11 9 10
    2. Crazy Cali Exercise Combo: 26 sets (btw. cali is sooo cute in this video :D ).
    3. Side Crunches (Right): 14 12 10
    3. Side Crunches (Left): 13 12 11

    Goooood Luck for the new house *fingers and toes are crossed* :D 
    hope you get the tooth fixed asap, Zuzana!! :)

    love you guys and nice day everyone!

  • Yashizzle

    Lunge Back/Side Lunge Combo (Right): 14 12 12 
    Lunge Back/Side Lunge Combo (Left): 11 11 11
    Crazy Cali Exercise Combo: 35
    Side Crunches (Right): 18 17 17
    Side Crunches (Left):  19 18 17

    great workout! thanks. :) 

  • http://twitter.com/#!/empowart Jessica

    Hi Freddy and Zuzi!!

    LOL you are so cute even with a missing tooth Zuz!! I bet if you didn’t say anything I wouldn’t have even noticed! There is nothing you can do that takes away from your beauty!! I hope you guys are lovin’ Cali! Where are some of the places you have visited? Crossing my fingers that you get the place you want!! It will be nice for you guys to get settled and have a place to call home for a while. No more suitcases!! 

    So the last few days I have created some really simple but INTENSE workouts for those of you who want to try them out in between posts and what not while Freddy and Zuzana get settled. Each workout had me sweating like a dog by the end of it. 

    WORKOUT 1 – Interval Training: 18 rounds, 2 intervals (10 seconds of rest & 50 seconds of max effort)

    1) Mountain Climber
    2) 1 Leg Squat Pulses – RIGHT – (5 mini squat pulses, press up on the 5th)
    3) 1 Leg Squat Pulses – LEFT –  (5 mini squat pulses, press up on the 5th)
    4) One Leg Lift & Toe Touch – ALTERNATING
    5) Dynamo Push Up 
    6) Side Lunge Jumps

    *You will go through this sequence 3 times

    WORKOUT 2 – Interval Training: 18 rounds, 2 intervals (10 seconds of rest & 30 seconds of max effort)

    1) Rocket Launchers
    2) Reverse Push Ups
    3) Jump Lunges
    4) Knee Raises
    5) Super Girl Plank
    6) Side Pike Jump

    *You will go through this sequence 3 times

    WORKOUT 3 – Interval Training: 12 rounds, 2 intervals (10 seconds of rest & 50 seconds of max effort)

    1) Side Crunch (L)
    2) Side Crunch (R)
    3) Dynamo Push Up/Mountain Climber Combo (2 Dynamo Push Ups & 4 Mountain Climbers = ONE rep)
    4) Back/Side Lunge (L)
    5) Back Side Lunge (R)

    *You will go through this sequence twice and the side crunches 3 times

    • Anonymous

      Awesome :) I will def try these next time instead of waiting for a workout.  Its kind of cool now tho, they are in a time zone a few hours behind ny, so instead of waiting late at night for the new workout they are ready early a day later

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

    Ugh , you guys are so close but so far at the same time to me up here in Northern California Wine Country! Zuzana , good luck with your tooth. You have to admire your great attitude about it. This workout was so so fun, but oh my legs were hollering!LOL 
    My score:
    BACKWARD LUNGE/SIDE LUNGELF- 15,14,15 / RT-15,14,16CRAZY CALI EXERICSE COMBO40 setsSIDE CRUNCHLF-20,20,19 / RT-22,20,20

  • Anonymous

    Hi Zuzana,

    I believe caps are just cemented on so that one came off your incisor(?) isn’t remarkable, but you will now find another marked difference between CZ and the old USA.  Dentist here cost and arm and a leg for doing virtually nothing with materials that cost them pennies!  They do have a lot of expensive equipment and a “boat” to pay for! :-)

    You might ask your Czech friend who to go to.

    –Chris

    • http://delightfultastebuds.wordpress.com Jos

      Chris, can’t agree more. All US medical expenses are ridiculously high and if you don’t have insurance, just be prepared to break the savings account :p

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

        I was always very confused about health insurance system in US… Here in Czech rep. you just HAVE to have it and everyone has it… I saw a documentary movie called SICKO by Michael Moore and I was shocked by the system… 

        • http://delightfultastebuds.wordpress.com Jos

          Yup, our health care system is very whacked.

  • Migoshman

    yop yop from France :)

    Part 1 : Left  13  12  12
                 Right 12  10  11

    Part 2 : 31

    Part 3 : Left  19  17  15
                 Right 18  17  17

    Zuzana, even toothless, you are our goddess :)  You will never lose your smile ! ^^

  • tee

    finished whew!

    right – 8.5, 8.5, 8
    left – 8.5, 8, 8
    crazy cali – 14 sets (I guess I have to think too much during these to be fast!)
    side crunch right – 16, 14, 13
    side crunch left – 14, 14, 14

    I followed this with on the floor abs challenge (as it was supposed to be my pre breakfast workout)
    I finished 8 sets

    Loved watching you trying not to breathe too hard so we wouldn’t see the hole! ( and bad freddy for teasing her!)  I feel for you, I’m terrified of going to the dentist!

  • http://delightfultastebuds.wordpress.com Jos

    I was in the mood for a longer workout (time challenge) so I dig into your workout archives and did this one today: http://www.bodyrock.tv/2009/10/31/happy-halloween-workout-october-31-2009/
    I completed 3 rounds in 18:44. I was aiming for 5 rounds but by the 3rd round, my forms started going south so I figured I better off with 3 intense round instead 5 easy rounds :)

    I will do this short 12 min workout tomorrow. Good luck with the house hunting!

  • Anonymous

    Awesome workout! I did this outside today.

    side/front lunges: 12,10,10
    R: 12,11,10

    Cali exercise: 36!! 

    sidecrunches: 17,17,17
    R: 17,17,16

    Another round of Cali exercise w/ knee tucks: 32 rounds

    Its so beautiful now that the trees are green, i go and stretch in the woods after on a huge rock lol.

    Does anyone know all natural bug repellents????????????  I would live outside but i get eaten alive!!!!

  • Cindy

    I did it home today. My scores:
    Bakc/side lunge L 13-12-13; R 13-13-13
    Calif exercise 30 Sets
    Sode crimces L 20-20-15; R 20-20-17
    This Short workout left me full of energy. Thanks!

  • Anonymous

    Did this today at work for lunch and just loved it.
    Lunge Back / Side Lunge Combo
    L: 12, 11, 11 / R: 11, 11, 10
    Crazy Cali
    Only 26 (I think I could have managed more though if I wore my sneakers, the rugburn was getting to me. Excuses, excuses–shame on me.)
    Side Crunches
    L: 15, 14, 12 / R: 16, 14, 13

    Oh and I am so excited to hear you guys will be living in LA for a while. Hopefully I will have the chance to “bump” into you two–or even better an opportunity for an LA BodyRockers meetup. Sending out the positive vibes for your new place.

  • Donna

    Hello to my fitness family around the world:) I just finished this and these are my scores:)
    Part 1. Backward lunge/side lunge left leg 10,14,14,14 right leg 14,14,13,14
    Part 2. Crazy Cali exercise combo 30.5 reps
    Part 3. Side crunch left side 18,19,19 right side 19,19,21

    • Donna

      Typing error for the last left side crunch it was 18 instead of 19:) I also stuffed up with the Backward lunge/side lunge by alternating legs that’s why I did an extra round:)

  • Patrick

    Part 1. Backward lunge/side lunge left leg 11,12,12,12,12,12,
    Part 2. Crazy Cali exercise combo 40 (may not have done this right, felt like i was forgetting a step_
    Part 3. Side crunch left side 13,15, 13, 16,16,16

    • Donna

      Hi Patrick:)

      Did you jump up after the back lunge?

  • lUCy

    finally a new workout :D happy happy!
    miss you! Oh Zuzi that`s funny :P
    score:
    left.11-11-11
    right. 12-12-12
    Cali. 30sets
    crunch left. 18-18-17
    right. 16-16-17

  • Lydia

    hysterical! loved it…you made me laugh! (not bc you broke your crown-that stinks!)…you were just so funny..!

    NOW where or who makes those great red faded sneakers you were wearing the other day?!

  • http://twitter.com/LoveKristyxo Kristy

    Yay just finished!

    1: 8,9,9,9,9,9
    2: 28
    3: R: 18, 15, 16
        L: 17, 16, 18

  • http://twitter.com/LoveKristyxo Kristy

    Yay just finished!

    1: 8,9,9,9,9,9
    2: 28
    3: R: 18, 15, 16
        L: 17, 16, 18

  • http://twitter.com/IronFistGirl Tara Fox

    THE PAIN !! lol i did the 300 quat challenge 2 days ago and my legs are stiff ! i attempted an exercise today but it just wasnt happening lol try again tomorrow.

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

    I did this workout right after completing the butt&fat loss workout (in 11min and 05sec at that!) and oh man was this an amazing workout of the day =D phew!

    PART ONE
    left – 13, 13, and 13reps
    right – 13, 13, and 13reps

    PART TWO
    I completed exactly 29reps just like you ha =D That makes me feel good knowing I was going at the same pace as you!

    PART THREE (my obliques are still on fire while I type after this one!)
    left – 23, 22, and 20reps
    right – 26, 22, and 21reps

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

    Glad your tooth is back, Zu!!! & hope you’ll get the house)) It was enjoyable to do this workout)) My scores:
    P 1: L – 14, 14, 14. R – 14, 14, 15.
    P 2 -30 sets.
    P 3 – L – 18, 23, 25. R – 22, 22, 25.

    Then I did 6 pack workout level 2 & 3 sets of Astronaut.

  • Monstrosity5

    Doubled Everything for a 24 min workout – Sweating my brains out – I did 12 rounds (6 each leg for lunges), 4 min Crazy Cali, 12 rounds (6 each side) side crunches and then back to Crazy Cali for 4 mins.
    Blunge/Slundge:  Right: 13-13-13-13-13-13 Left: 13-13-13-13-13-13-13
    Crazy Cali: 45 & 47
    Side Crunch:  Right: 20-20-20-20-20-20  Left: 20-20-20-20-20-20

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

    Pt.1: 15,14 15,15 15,15
    Pt. 2: 35
    Pt. 3: 25,23 24,24 21,22

  • Charlie D.

    Ok - 

    Lunge combo: 11, 11, 10.5, 10.5, 11, 11
    Cali combo: 26
    side vs: 22, 21, 20, 28, 17, 17

    Good one!  Congratulations on your move.  

  • Lila ♥

    Hahahaha It happened to me too Zuzanita! I have two crowns on the very front and one day both of them just cracked and fell out into pieces! Oh, and the worst  part I was on vacation up in a cottage we own so I had to drive to the next nearby city a, 45 min drive, and then go back with no front teeth and wait a whole week until they finished the new ones, can you imagine?? Terrible exprience!!

    Good luck on the house!!

    Great workout, I was feeling lazy today, Brutus kept telling me “don’t work out” but I said no!! I have to do it. I’m still shaky =)

    Scores

    backward lunge/side lunge  (L)12,11,10 —(R) 11,11,10

    crazy cali exercise combo 22

    side crunch 16, 16, 16 —17,16,16

  • AudraFit

    Oops! I did part 1 wrong :( Don’t know why but I lunged back with a knee up then to the side on the same leg so I just kept going with it ;)

    Backward Lunge/Knee Side Lunge: (L)8/7/8 (R)9/8/8
    Crazy Cali Combo: 29 Same as you Zuz!
    Side Crunches: 24/19/15 on both sides

    Gonna try to fit in the 300 squat challenge later =D

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

    Just finished this! The first exercise is really a killer for legs!!! I can’t wait for this month to be over, I seriously need a break :D :D :D
    Part 1  (counted each lunge as one rep, not the whole combo as one rep):
    1) Lunge Combo Left Leg Back 26-21-21
    2) Lunge Combo Right Leg Back 22-23-20

    Part 2 – Crazy Cali for 4 minutes – 25 reps! (amazing combo, loved it and learned it quickly)

    Part 3
    1) Side Crunch L 19-19-13
    1) Side Crunch R 15-14-13

    No skipping or anything else today, pleeeeease :D
    I am just gonna pick some workout for tomorrow and I am off to bed today, I am so dead :D 

    • http://delightfultastebuds.wordpress.com Jos

      Wow Nina, amazing scores you got there! You surely got very strong legs!

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

        Thank you Jos, I really feel confident doing leg exercises, upper body and abs are still my weaknesses, gotta work on that! :)))

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

    oh poor Zuzi! i hope they’ll mend the tooth and it’ll be even better than before! :)

    it sounded funny for me when you said that the space of your hotel room is small, lol my room is like twice smaller and i still have to fit myself and all the exercising in there :) some exercises do even fit – walking push-ups, for example )))

    btw, it’s so unusual that these exercises went so silently in the video coz i was so used to hearing your exercise shoes touching the floor, lol

  • http://delightfultastebuds.wordpress.com Jos

    I did this today:
    Part #1:
    Back Lunge and Side Lunge (Right leg) 15-9-9
    Back Lunge and Side Lunge (Left leg) 11-10-8

    Part #2: 23 sets

    Part #3:
    Side Crunches (Right) 21-15-15
    Side Crunches (Left) 20-15-15

  • Anonymous

    Hi there,

    yesterday I took a rest day, I had mild fever, but I am great today.
    Just finished this,my scores are:

    1.back lunge etc.        11,8,7,8,7,7 (OMG killers)
    2. crazy cali                 21 reps
    3.side crunches           19,18,17,15,15,16 

    nice to see Zuzana smile again!!!

    kisses to you all

  • Anonymous

    Hi there,

    yesterday I took a rest day, I had mild fever, but I am great today.
    Just finished this,my scores are:

    1.back lunge etc.        11,8,7,8,7,7 (OMG killers)
    2. crazy cali                 21 reps
    3.side crunches           19,18,17,15,15,16 

    nice to see Zuzana smile again!!!

    kisses to you all

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

    I did this after the 300 squat challenge and cleaning the entire house (yes, I have a day off work :-)). I thought that I will be too tired to do alright, but – apparently – I was just perfectly warmed up by the previous activities.

    I LOVED this workout (despite the lunges that used to by my No 1 enemies – I guess one can get used to anything), I was quite sad to get to the end so quickly :-(. Before I warm down with my usual 20 min skipping here are my scores:

    Lunges: 12 | 12 | 12 | 12 | 12 | 12
    Crazy Cali: 31
    Crunches: 18 | 18 | 16 | 16 | 16 | 17

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

    Back lunge side left 13, 14, 12
    Back lunge side right 13, 13, 11

    30 crazy cali’s

    Side crunch right 16, 15, 13
    Side crunch left 15, 15, 14
    Thank you very much Zuzana and Freddy

  • KIMBERLAKE93

    WOW this one was awesome!!  I luv’d it!!!  Great combo of legs and abs Zuz!!!
    Backward/Side Lunge: R= 11/11/11 
                                      L= 12/12/12
    Crazy Cali= 28 @ 4 mins.

    Side Crunch: L= 16/16/13
                        R= 15/16/12

    Thanks Z & F!  :)

  • Anonymous

    Okay that ROCKED!! It’s been a few days since I’ve been motivated to workout and tonight was no different, but thanks to a very dear friend I got off my a$$ and got through it. Thanks Kimmy! And I’m soooooOOOO happy that I did this. Have to say after the first round I thought I might be done! That was tough!

    Backward/Side Lunge Left: 14,111,11
    Backward/side Lunge Right: 12,11,11

    Crazy Cali Combo: 34 sets

    Side Crunch Left: 15,18,20
    Side Crunch Right: 16,16,16 

  • Anonymous

    Okay that ROCKED!! It’s been a few days since I’ve been motivated to workout and tonight was no different, but thanks to a very dear friend I got off my a$$ and got through it. Thanks Kimmy! And I’m soooooOOOO happy that I did this. Have to say after the first round I thought I might be done! That was tough!

    Backward/Side Lunge Left: 14,111,11
    Backward/side Lunge Right: 12,11,11

    Crazy Cali Combo: 34 sets

    Side Crunch Left: 15,18,20
    Side Crunch Right: 16,16,16 

    • KIMBERLAKE93

      Awwwwww! You’re SOOOOOO welcome, Darling!!! :)
      I will defs need it reciprocated to me one day….lol ;)
      Amazing results, girl!!!!

    • KIMBERLAKE93

      Awwwwww! You’re SOOOOOO welcome, Darling!!! :)
      I will defs need it reciprocated back to me one day….lol ;)
      Amazing results, girl!!!!

  • Bverner

    backward lunge/side lunge: 12, 11, 9, 10, 9, 10
    Crazy Cali Exercise Combo: 27
    Side Crunch: 18, 16, 14, 14, 14, 14

    The backward lunge/side lunge was the hardest for me in this workout….really burned my thighs but I liked the workout a lot because I am in finals right now, in Spain as an exchange student, and I don’t have much time to do workouts.

    Also side note…. the spanish woman I live with doesn’t understand working out. She thinks that you should clean the house if you want to workout….I think she is strange….how can you not understand all the benefits from working out or playing sports….so I always do these workouts while she is at work. haha. And the good news is that I am moving into my own apartment in 2 days and then I can workout allll I want without the commentary….

    I also did 511 jumping jacks in 10 minutes and 8 minutes of light weight lifting today. 

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

    I really DIED at the side crunches! But at the same time, I loved the burn :)
    I really needed the distraction, I just totally screwed up my driving exam.. the guy called me a riding road block. I felt like total ****, but now I’m doing okay. I mean, what does he know! Maybe he can drive a car, but I’m sure he can’t do 35 crzy cali’s in 4 minutes!
    My scores:
    Back/side lunge: 12 12 12 12 11 11
    Crazy cali combo: 35
    Side crunch: 19 15 15 15 14.5 14
    And I’ve also done a upperbody + abs weightlifting session this morning, so I’ve been busy enough!

    • http://ozziepossum-diyhealthfitness.blogspot.com/ Ozziepossum

      Oh god Rosalie, don’t worry about the driving exam, I was driving illegally for years (naughty I know), was pulled over for random checks many times, no one ever checked my licence. Until I actually got tested and failed the first exam. Ran into the poles on a reverse park. Doh!

      Got it next attempt. Ypu would think I’d be over the nerves after driving illegally for so long :)

      Dee
      Aussie Aussie Aussie
      Drive, Drive Drive !!!

  • Xoitaliangirlxo8

    My scores were”
    Part 1: (L)- 13 11 10
               (R)- 12 9 8
    Part 2: 27
    Part 3: (L)- 17 15 12
               (R)- 16 14 13 
    Then I went for a run. I think I ran a little over 2 miles in 22 minutes and 53 seconds : ) I know that’s not greeeeat, but it’s WAY better than my time last summer :D 

  • Anonymous

    Part 1: R) 14-13-15
               L) 15-14-15
    Part 2: 33
    Part 3: R) 17-18-19
               L) 18-16-18

    I hadn’t done a bodyrock workout since monday (I have been doing other workouts though, so I’m not slacking too much haha), but I tried to push as hard as I could.  I was grunting and I’m sure my neighbors think I’m crazy

  • http://www.janetspreiter.com Janet

    Warm up by jogging easy up my usual hill today.  It was a bit more effort, or maybe my focus wasn’t so good, so I tried to hit your workout hard to compensate and get myself awake.  I was thankful it was only 12 minutes!
    lunges R12-L12-11-11-11-11
    crazy cali 40  really pushing here
    side crunchers  R25-L21-22-19-20-20 noticed my left side is weaker…I think I would perhaps stand straighter and taller if they were equally strong.
    I will have to save the 300 squats til another day haha!  Quads are jello.  Love it!  
    Glad the tooth is stuck back on so you can grin at us again  :)

    Hope LA is treating you well and Freddy comes back safe and sound soon!  

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

    Hi Zuz & Freddy!!! :)

    I`m sooo happy that you got the house…!! It`s awesome!! Hope you`ll enjoy LA like I did… it`s an amazing city with very nice people. Don`t listen to guys who`s righting you that you`re not gonna be able to make friends… it`s not true. LA people are very enjoyable and if I can give you my opinion, you`ll find negative people no matter the city you are. Love you Zuz :) !!! I wish to you & Freddy all the best!!
    I did this workout on wednesday and like always… I`m late in my comments…
    Here`s my scores:

    Part 1: Left- 10 1/2- 8-10
                Right- 9-7-9

    Part 2: 24 sets

    Part 3: Left- 16-13-12
                Right- 14-14-12

    There you go… see you in my next comment (Hot Attack W. that I did on Thusday)

    xx

  • ZoeRocker

    I really enjoyed this one. I’m finally getting back on track. I was lazy there for a bit. I think I went a whole 4 days without a workout! That’s a lot for me. Here are my scores
    Lunge combo – (L) 11, 11, 11                      (R) 12, 11, 11Crazy Cali – 31V-Crunch – (L) 15, 14, 13                (R) 15, 14, 13Then I topped it off with 500 skips. Great workout! Thanks as always you are amazing!!!

  • tee

    hi guys!

    I redid this workout today because I couldn’t stand that everyone killed me in the crazy cali exercise!
    back lunge – 9, 9, 9, 8, 9, 9 (old – 8.5, 8.5, 8.5, 8,8,8)
    crazy cali – 20  (old 14 :( )
    side crunch – 21, 19, 17, 16, 15, 16 (16, 14, 14, 14, 13, 14)
    now I feel much better!  I followed this with the 550 rep massacre and improved by 5 min!

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

    i’m a bit late with the workouts but the 1st part of the workout turned out to be pretty difficult for me – can’t really tell why….
    well, my scores:
    #1 13/11/8/10/10/8
    #2 27sets
    #3 15/13/11/12/12/11

  • http://ozziepossum-diyhealthfitness.blogspot.com/ Ozziepossum

    Zuzana, I have not been motivated for so long. I am totally a Summer person, I live in Melbourne (Australia) and the weather has turned to shite! Cold, drizzle, rain, I usually love going out for at least a walk when I can, and I prefer to work out in the fresh air but this weather makes it so hard!

    I’ve take a few weeks off but I did my own workout today (incorporating squats with skipping) and I feel a bit better about things.

    Thank you both….. for keeping us all motivated (I don’t know how you do it!)

    Dee
    Aussie Aussie Aussie
    Work it! 

    • http://www.janetspreiter.com Janet

      I was wondering what happened to you!  Welcome back!

  • Anonymous

    Did it this morning and i feel great!!! i am at a friend’s house and i didnt have anything with me to write down the scores but it was a great workout. Big fun. Thank you. I am so happy for the house

  • Lisa

    My legs are super sore from the 300 squats yesterday!
    Lunge Back/Side Lunge (L) 14, 13.5, 12.5
    Lunge Back/Side Lunge (R) 12, 12, 12.5
    Crazy Cali Combo: 30
    (I have to say, Cali was so cute sleeping between the pillows!!)
    Side Crunch (L): 14, 17, 19
    Side Crunch (R): 17, 18, 19

    Congrats on getting the place to rent! It will feel so good to get all moved in and not be living out of your suitcases. :-)

  • Anonymous

    My thighs are burning…again! :)  I needed a little more arm involvement, so I did pullups and boxing after the workout and added some jump rope skipping (5 minutes) for extra calorie burn.
    Lunge combo (L)- 10,9,10
    Lunge combo (R) – 9,9,10
    Crazy cali- 26,5
    Side Crunch(L)- 17,18,16
    side crunch (R)- 18,19,17

  • Anonymous

    PART 1
    LT 13 – 11- 9.5
    RT 12 -10 – 9

    PART 2
    29.5

    PART 3
    LT 15 – 15 – 17
    RT 14 – 15 – 16

  • Zoe Quixote

    Part I
    r: 11, 12, 12
    l: 10, 12, 12

    Part 2:
    27 (all full..got upset, added 3 more to make an even 30 :))

    Part 3:
    l: 20, 21, 22
    r: 23, 24, 25

    thanks!!!

    • Zoe Quixote

      my legs definitely aren’t going as high as yours on those side crunches, tho… 

  • Anonymous

    I did this today! It was great!
    Part 1:
    10, 9, 12 – left
    10, 9, 12 – right (wasn’t pushing hard enough at the beginning)
    Part 2:
    25 full reps!
    Part 3:
    17, 16, 16 – left
    16, 15, 17 – right

    That was tough!  I was sweating like crazy! I did take a little break and then hopped on the elliptical for 30 minutes just to burn a few more calories!! 

    Zuzana, you are so cute!  I hope your tooth is better, and I apologize, but I had to giggle at you (not at your expense, just at how adorable you were)! You can smile all you want while missing a tooth and you’re still beautiful!! :)

  • Laurie Skora

    My scores were:
    Lunge back/side left: 12/13/12
    Lunge back/side right: 12/13/13
    Crazy Cali: 21
    Side crunches left: 16/14/14
    Side crunches right: 15/12/14
    Another good one! Thanks so much!

  • Carrie

    For the first time ever, I think I came very close to Zuzana’s scores in the last two parts! However, I clearly had not pushed as much in the first part and, given that I didn’t do full push ups or jump legs apart straight into the push ups, I don’t think I can really claim to have similar scores!! I’m now a puddle anyway, helped by the lovely 30 degrees here in south west France, so a great start to three months of my very own Bodyrock Catch-Up Challenge!

  • http://www.YouAsAMachine.com Kat

    Vacuumed for a warm up!  Got to fit it all in. Body Maintenance…House Maintenance…what we have, we have to take care of.

    Part 1: 13 – 13 – 12 – 12 – 11 – 12Part 2: 36 sets in 4 Minutes
    Part 3: 18 – 19 – 20 – 20 – 17 – 18

    Thanks again!
    Kat

  • http://www.facebook.com/people/Deleena-Noble/100001972292620 Deleena Noble

    Zuzana comes to LA USA, I leave to Malaga Spain!  First work out here, took it easy because of jet lag and high humidity (and my sister tried it with me!  Yay!).
    11, 9, 7, 10, 8, 9
    23.5
    12, 11, 10, 10, 9, 10

  • Cindy Solvang

    Hooray!  Straight up, burn!  THANK YOU AGAIN ZUZ AND FRED!!
    Welcome to the West COAST!  When are you coming up to Seattle??  Y’all are so into traveling, time to head up the Oregon Coast!   Too beautiful of a drive to pass up.   And OH the coffee… ;)   I owe you a lot o cups because I Love every post.  :)
    Left leg: 15, 13, 14
    Right leg: 14, 13, 14
    30 reps
    Side sit ups:
    L: 24, 20, 25
    R: 13(my brother threw me off!), 24, 25

  • Cindy

    I did this workout today. My scores are:
    Left leg 12-11-10
    Right leg 11-11-12
    Combo 33 sets
    Side sit ups
    Left 15-15-15
    Right 15-15-15
    Thanks!

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

    My Score:
    Part I: 6 X 10/30
    - BACKWARD LUNGE/SIDE LUNGE LEFT: 12, 11, 11
    - BACKWARD LUNGE/SIDE LUNGE RIGHT: 11, 9, 11
    Part II: Time Challenge
    - CRAZY CALI EXERCISE COMBO: 25
    Part III: 6 X 10/30
    - SIDE CRUNCH LEFT: 16, 15, 17
    - SIDE CRUNCH RIGHT: 18, 18, 17

  • Mary Lou

    Part 1: 11 across the board, 2 more than last time.
    Part 2: 29 (I didn’t hear the beep last time and did 37…)
    Part 3: 18, 18, 18, 17, 17, 18 – 3 more than last time.

  • Vivi

    I redid it today for the second time
    My score is :

    1/ Bw lunge Side lunge L : 14.15.15 / R : 15.15.16
    2/ Combo 4 min : 49 reps
    3/ Side crunches L : 29.27.28 / R: 29.26.28

    • Mary Lou

      Wow @Vivi_bodyrocker:disqus ! Awesome numbers!

      • Vivi

        Thanks a lot ! But I can say to you that I feel my butt this morning with the Bw & side lunges !!
        Your score is on progress too, congratulations ;D

  • Anonymous

    i really love this workout! :) combo exercises are the best :D even better when they are just bodyweight exercises! ;)

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

    My Score:
    Part I: 6 X 10/30
    - Backward Lunge/Side Lunge – left: 11, 11.5, 10
    - Backward Lunge/Side Lunge – right: 11, 10, 11
    Part II: Time Challenge: 4 Minutes
    - Crazy Cali Exercise Combo
    Total Sets: 30 sets
    Part III: 6 X 10/30
    - Side Crunch: 19, 18, 19, 19, 24, 22

  • gris

    you still look great!!!!

  • http://pulse.yahoo.com/_KNA76QRJYSOG5SDZJ6UTZBF2JI Grisel Llaguno

    so there we go again!!! my scores…
    1 part right 7,7,6 left 6,7,7
    2 part 19
    3 part right 15, 13, 10 left 14, 11, 11

  • Vivi

    I did it for the third time but early in the morning couldn’t beat my PB !
    My score for today is :
    Part 1
    Bw lunge side lunge L : 17.18.19
    Bw lunge side lunge R : 18.18.20

    Part 2 : 45 set in 4 min

    Part 3 :
    Side crunch L : 27.28.26
    Side crunch R : 29.26.28

    And after to work PU I did “Hotel room wo” ;)

  • Cindy

    I revisited this one today.
    Backward L/SL L 14-13-14 (11-11-12)
    Backward L/SL: R 13-13-14 (11-11-12)
    Crazy cali combo 37 sets (33)
    Side crunch L 20-18-16
    Side crunch R 20-18-16
    Thanks Vivi for Posting your scores , you gave me the idea to revisit this short and intensive workout.

  • Anonymous

    Ah this was a lovely one! :) I redid it today and had so much fun! I’ve beaten my PB so here are my new scores:

    Part1
    Left leg back: 13/ 10/ 6
    Right leg back: 12/10/11

    Part2
    Crazy Cali Combo 35 sets

    Part3
    Side Crunch Left: 19/18/15
    Side Crunch Right 21/15/16

  • Lisa

    Did this one yesterday…an oldie but a goodie!  2nd time doing this workout.
    Part 1: Lunge Back/Side Lunge Combo (Right): 14, 13, 13 (Left): 14, 13, 13
    Part 2: Crazy Cali Exercise Combo: 32 sets (Demolished my old score of 24!)
    Part 3: Side Crunch (Right): 22, 22, 21 (Left): 21, 22, 21

  • Hege Vindstad

    Video’s gone :-(

    • Miss Rebecca

      More and more of the older videos are gone every day. I always go back and repeat the old workouts so I can try to beat my personal best and see how much I have improved, and I find it helpful to be able to see the video first, so I can remember what all of the exercises should look like. Every time I go to do a workout and the video has been removed, I just find it so incredibly disappointing. I really wish they would stop taking down the old videos.

      • Hege Vindstad

        Yeah, same here! I actually went through my Bodyrock-diary (yes, I made a diary/book of all my workouts and scores with comments on how I liked the workout and how sore I became the next day!) to see what exercises I liked the most. So I went on YouTube and found the ones left on charliejames1975′s channel and downloaded my favourites, so that I have them on my harddrive whenever I need them!  Unfortunately he’s deleted a few of my favourites :-( The old workouts were much more creative! Having like a three-four minute CHALLENGE, combined with HIIT and maybe an amrap-time challenge. Also I miss using my skipping rope! Those workouts were fun. And I also liked the 300-550-600 rep workouts that went on for about 20-30 minutes or maybe even up to an hour (600 reps). Because I don’t think 12 minutes a day is enough to burn fat and become that much stronger. But it’s motivating for beginners and people with not much time to do workouts, that’s for sure.

        It’s just that I miss variation in the length of the workouts + timer setup.

        • Miss Rebecca

          I have a couple of notebooks dedicated to bodyrock. I have 2 that have the actual exercises and instructions for the workouts, then I have a couple more that are dedicated just to my scores, so I can always try to beat my old scores whenever I do one of the older workouts.

          I understand that Freddy and Zuzana have gone their separate ways and that the site has new trainers and new workouts. And I still continue to be supportive of the site as it moves forward..I “like” allow the videos and I do the newer workouts as well. But I just wish that the business they built together didn’t have to be affected this way by their personal split. What good can come of removing the old content? I just don’t get it. There are some really great workouts being removed from the site and at the end of the day, I is detrimental to the overall quality of the brand. Not to mention, it is detrimental to my training..