I’m doing this tomorrow. My legs are still hurt from the 300 rep I did 3 days ago. I could barely walk on day 2 of that. Zuzana-How long did it take you to do this? 

Congrats on the house, Freddy and Zuz!  This looks like a tough one…I can’t wait to tackle it tomorrow!

I was planning on doing the 550 fat massacre today and the 600 reps tomorrow but I had some bad luck because I didn’t turn the lamp before I leaped into bed last night because it was so cold after a trip to the toilet:(
What is funny now but wasn’t then I ended up
with a 5 kilos ice pack on my ankle half the night freezing to death:(They couldn’t X-ray it today after a stuff up at the medical centre:( So I am booked for tomorrow morning at 8am for an X-ray to see if it is broken or sprained:( No exercise allowed the lovely Dr said:( Fingers crossed it’s not broken or sprained:) I have never broken or sprained anything:) I will listen to my doctor and come back to my BR sessions when I am given the all clear:)

I knew you got the house and I can’t wait for a tour when you settle in:) I love these photos of you Zuzi, your my fitness idol and you look AMAZING:) Looking good babe:)

Don’t get my words wrong, but your butt is just perfect in this little short, especially when you’re doing the Super Girl Squats :-p
More seriously now (well, I was serious !) I’m getting mentally ready for this new challenge, for now taking good notes of the forms and trying a few moves because there are so many new exercises that require coordination, balance and memory…

Love the new exercises Zuzana! I’ll tango with this workout tomorrow morning ;-) Congrats on getting to move into your new digs soon as well. I can’t wait to see it. How long do you and Frederick plan on staying in LA?

i just completed 1 round in 44 minutes and 33 seconds. i had to do a bunch of little breaks cause it was so hard!!
my body is shaking and i’m about to die :o .. maybe i’ll do another 300 tomorrow.
i feel like i’m giving up but i really can’t handle another round :(

and congratulations to your new home =) i’m excited to see how it looks =)

Fantastic workout!

I see what you mean by the “perhaps hardest routine that we have ever put together”, but this one is still more enjoyable than the 400 beast. Every individual 30 rep exercise cluster felt like a mini-challenge, and then just before I was ready to collapse, I had to move on to the next cluster. The series were nicely moving from one muscle group to the other, so it didn’t feel so much like an eternity to get to the end of this routine as with the 400-rep workout. So thank you very much for this ‘merciful killer’.

My times were: 33:00 and 33:41 with only a short water break between the two rounds.

ps.: the Diving Knee Tucks and the Plank Lift Offs were brutal

I ended up doing today’s workout after a hardcore 3 hour tennis lesson in 90 degree weather.  I got through one round of 300 reps and was so exhausted and drenched in sweat I had to stop, but I’m going to try to do another round yet tonight =)

I’ve been bodyrocking off and on for the past five months and love the workouts.  I play tennis on my college’s varsity team and have found these workouts to be far better than the ones assigned by my coach.  

Does anyone else struggle with being bloated due to medicine??  I recently had to start taking birth control because my body doesn’t produce enough estrogen, and the constant bloated side effect is driving me CRAZY!

oh and congratulations on the upcoming move! I think it’s awesome to see so many parts of the world!

I DID IT!!! 58:34 IM SHAKING!… im soo happy! yeah i almost threw up at the end.. Had to walk around for about 15 min to cool down. amazing. I still cant believe i did the whole 600 reps! i had to do modification on the last 10 of the 3D push ups. did it on my knees it think my arms would have collapes if i didnt. If i can tackle this one maybe i should try the 400 rep burpees. Hahaha im still nervous about the one. :D
GOOD JOB EVERYONE WHO DID THIS WOKROUT ( COMPLETE OR PARTIAL).

This was such an awesome workout. I loved it ;-) . My score for the 600reps-38:46

Hi Danilu, Zuzana posted this under her picture in the 300 squat challenge – Freddy had to go to Canada for the
next 2 days so we have to go back to our older workouts. I asked you
guys on our Facebook page for some suggestions and based on your
comments I picked 400 rep workout for Wednesday and 550 rep fat massacre
workout for Thursday. Check out the Workout Schedule on the side bar. I
will post my new score on our BodyRock.Tv Facebook page.Hope this helps you understand a little better:)

Wow, you are RIPPED!

Did only half of this and only 15 Diving Knee Tucks in 34:59
So hard!

Okay, Zuzie & Freddy…… How long time did it take you?
I tell you… Yesterday I thought these exercises looked all “fun and easy”.
I was SO WRONG. In brutality, this workout is the closest to the 400 Burpees w.o.
AND one of my longest ever. My mat has never flown in sweat like this before :)

Time in all 600 reps: 36:49 (including my small breaks).

Def one of my new favs!
Love, Maria

Really nice workout.

I did only half the reps, so 300 reps in 33:48 minutes.

I thought about doing the second round, but then I decided for tabata burpees, since I really have a lot to do today and wanted to save time – plus I did heavy rock climbing, 30 pull ups, lots of push ups and some swimming yesterday. But still, I don’t know if I am happy with myself. In the last few weeks I didn’t push myself as hard as I maybe could :/ but at least I did the tabata burpees in addition (6,5-6-5,5-5,5-5-5-5-5). And I guess I shouldn’t be too hard to myself :p The half workout itself was awesome anyways :)

Zuzanita is trying to secretly kill us, I know it!!! I think this is one of the hardest ever…I feel like a total beginner. I only did one round and did it in 25 mi. 39 sec. and I’m still shaking! I’ll come back next week and will try to do all 600 reps, but it scares me!! Brutus get out of my mind, I WILL  do it next time.
 
Congrats on your new home!! Can’t wait to see it =)
 
Thanks for the new, refreshing, killer workout!! Have a great day Zuzy, Freddy, Cali, Charlie and all bodyrockers!!

Hi Andrea – I hope this helps.  If your body is genuinely tired from lack of sleep, lots of exercise or illness etc., then the sensible thing to do is take a day off.  If you’re just feeling tired/low in mood then workout as it will make you feel better physically and mentally once you’re finished (and be aware that this might be ‘Brutus’ trying to talk you out of your workout;).  The trick with the latter is not to think about your workout too much just warm up choose a workout and go for it.  Sx

and thanks for these awesome workouts!!

Man… I hate that you guys are moving to California as I move out of California to finish my degree :( Hopefully you guys are still here when I return. On a more exciting note… there’s no way I will be completing this workout today because I just returned last night from a 800-mile, 15-hour round trip from San Francisco to L.A. on my sportbike. So every muscle in my body is out of commission for today, possibly tomorrow. I figured I can count the trip as a couple days’ workout ;)

OK. Part 2 finished in 31 mins 28 seconds! Not going to throw up this time! Now time for my mile walk then mile run to calibrate my Nike plus!

Not sure where my post went?? weird

well, what can I say…..
I read some comments and things like I don`t do this exercise or I modificated, it`s ok “listen your body” ALWAYS!! ;) I did all the exercises triying to doing fine with all the reps, my firts 300 I did 41.14mnts with rest (long rest), sometimes I can move to the next exercise X( but for the another 300 I have to recover time (I feel shame for the firts) so I did it in 30.02mnts. My total score was: 1hour-11mnts-16sec. :/   2.5liters of wather    2towels plenty of sweet    2t-shirts plenty of sweat too 
Maybe I`m crazy but I think with this exercise, 600 (harder even now I did), “I know I was made!” :D so I don`t resign, it never cross by my head stop to me :) 

300 reps….30 minutes…..HOLY COW!!!!

Ugh!  What’s up with this?  You tease us along with 12 minute workouts for a week and then slam us with this beast?!  I glanced at some of the times very early this morning and figured somewhere around 40 odd minutes.  I ran around the hills before sunrise, because I love the peace and quiet (also have to beat the heat; it is creeping into very humid mid 80 degrees and seering sun).  Then I saw the tide was getting super low, so I took the paddleboard out and cruised the reef for an hour searching for waves to ride between the rocks(do you sense the procrastination building?  haha).  Then, the grand finale: The 600 reps.
I was really sucking my socks on the jump jack tucks.  My legs were shaking like jello,but I hung in there and tried to focus on form since it was obvious I was not setting any speed record today.  I really like the 3D push ups.  I did about 23.30 for the first round, took a one minute pit stop, and finished in 48:30 (including all breaks).  Icy shower needed and a bowl of oatmeal!!  So stoked this is done!!
Congrats on getting the house; can’t wait to see the photos.

I finally finished my first whole round off this which I broke up into two separate rounds because I have been doing other BR workouts to catch up and have been feeling very tired and lacking in strength:( First four exercises in 13.56 min which was done on the 3rd of June after the right there workout and then the next six exercises today after the L.A hard body workout on the 6th of June which I finished in 11:32 min:) Combine both scores together gives me a total time of 25.28 min for round 1:)

My goal is to do a whole round of this tomorrow without stopping the stop watch so I can compare my times and see if I can push myself to just get it done:)

Wow, I did this workout yesterday and had to stop after the first round, so managed to get out 300 reps. It was painful, but so great!  I really missed that kind of “painful”!  I wasn’t able to do the tuck jumps, so I simply jumped up instead. Since breaking my tailbone, using any force to jump up, is painful, so that will come back slowly. I have been afraid to try skipping… eeeks!  We will see today!

Anyhow, I modified the diving knee tucks, so I was doing the diving portion from the knees. I think a few more workouts and I will be back to doing them modification free!! Yay!
MY time for 300 reps was 35:29. Kind of slow, but whatever, one step at a time. I am in awe of those of you who did the entire 600 under 40 minutes! Incredible!! 

41m54s for one round, I’m sure I’ll do it a bit faster later as I didn’t read the instructions properly so did 90 ab choppers and 60 sumos DOH!! extra ab soreness right there.

Does anyone know where zuzana’s shorts are from? I neeed them!

This was one workout which I probably wasn’t ready to tackle just yet but I gave it a go anyway.  I only managed 300 reps which I did in the time of 48:44 which includes numerous short breaks.  Perhaps 20 years without exercise (apart from the last 4 weeks) and smoking like a chimney for 22 years (again, apart from the last 4 weeks) has contributed to the slow time.  I gave it 110% effort but I’m disappointed with my time.  I shouldn’t really expect any better considering how I’ve treated my body!  Throughout the workout I tried to keep the correct form and not choose the easier versions, especially for push-ups because I want to develop my strength as soon as possible.

What this workout has given me is a total respect for just how fit, dedicated and motivated a lot of the bodyrockers are.  Completing the 600 reps seems unattainable to me at the moment and especially in a time below 40 minutes.  All those that were able to achieve it are legends!

I think I’ll do some slightly less challenging workouts for the next couple of days so I can boost my self-esteem again. :o)

I came back to this today and I am so glad I did:) I wanted to do this back to back but I am glad I took a short water break in-between the two rounds because I might of given up:) The second round of burpee’s was the one that wanted me to stop and give up but I told myself not too:)
Round 1. 17:52
Round 2. 15.56
Total = 33.08 min

Looking forward to the house tour Zuzi and Freddy:)

boo. i didn’t improve my time at all.
try again next week.

hi hummaira,
to modify exercises is pretty simple
if you can’t jump then don’t, just step forward or back, or go up on toes, depending on how she’s jumping. 
If you cannot hold yourself in plank or pushup then put your knees down.  even the side one
squat as low as you can. 
if you can’t do one leg squats use your other leg to take some weight off or hold onto something while doing it. 
you can also reduce the number of reps . I did 10 reps of each exercise and then I was just going to keep doing rounds until I couldn’t do anymore. I only made it one round but I did each exercise to the best of my ability. 100 reps
and lastly on the right of the screen you will find a section titled all exercises.  Lots of these exercises are in there and she shows you how you can modify or you can find something similar and see how she modified that one or you can substitute a different exercise.
hope that helps

she probably didn’t show modifications because she was so exhausted!

When talking about addictions like smoking and drinking, I heard someone on this site say a very true statement that I like to keep in mind, “When I’m drinking/smoking, the last thing I want to do is workout. When I’m working out, the last thing I want to do is drink/smoke.”

uufff great workout! i only did one round and it took me 32:18 min.. cant believe some ppl did both rounds in under 40 min! 

When i was doing the second exercise i got interrupted by my sisters bf and i got mad and started all over lol! 

Anyway it was a great workout! the jack jump tuck really targeted the butt, and those half dive bombers + 3d push ups were intense! 

thanks! 

Last time I did only one circuit – 300reps (it took me 28 minutes 10 seconds). And I was DONE! Today I planned to do the whole workout. But in the middle of the 1st circuit I started ti doubt that I can do the other one.

When I finished the first round I stopped my timer and walked through the  room back and forward, trying not to cry… But then…

I don’t know what happened!…. I switched my timer back ON and… STARTED ALL OVER AGAIN!!! Just as if it was not me who did it! I did it almost mindlessly!

and I DID IT!!!! I dug deep and now I’m proud of myself!!!

*******************************
59:44 (+2minutes of walking through the room in between the circuits)
*******************************

The only problem that I have is – slippery hands… They are all in sweat and the floor is too… and in Diving Knee Tucks or Plank Lifts Off – it appears to be even dangerous  – several times I was about to smash my face into the floor because my hands slipped.

i did only 300 rep and i sweating like dog,this challenge was about 34min……………………………………petra

a little embarrassed – took me 45 min to do 20 reps each X2….i am only a part-time body rocker but hoping to do these more often along w/ my gym workouts.  nonetheless…another Bodyrock routine conquered!!!  thanks guys!!

p.s. sweatin’ bullets!!!

:o)

Finally!! I did this workout for the 3rd time, and did all the 600 reps (minus 30 3D push ups… I’m really weak in the arms). The first 2 times I just did 300 reps, and took like 28-27 mints to finish! Today I did all the workout minus 30 push ups, and my time was 57 mints!! I’m so happy I did it!! Next time, I will do all the push ups!!

LOVE IT…Especially lots of different workouts…eases the boredom of doing lots of sets of same few workouts….THANK YOU

Hi guys!
wanted to do a longer workout today because I have time.
so this was my birthday gift to myself!
second time doing this one, last time I only did 10 reps of each in 12min 45 sec & thought I was going to die!
today I did 300 reps in 35 min 28 sec & I feel great!  I don’t want to do anymore ha ha! but I feel great!

Thanks Zuzana & Freddy!

I did only one set of this workout and it was killer! I was drenched in sweat. I’m not totally out of shape, but I do need a little bit of work and this website is a godsend! Thank you!

So I did this workout today, and did 300 in 42:22. I was definitely worn out! Such an awesome workout :D 

I just did this for the second time, only this time I made it through both rounds! I have no idea how I did better in the second round, but this was by far the most difficult challenge yet. Thanks for an amazing routine. Super difficult!

Round 1: 24:46
Round 2: 21:19

Total: 46:05

600 Rep Fat Burner Workout = Sweat Bath & Jelly Arms

I revisited this one today.First round took me 27 minutes. I did only 15 reps of each exercise  for second round. I did 450 reps in total.. My time was 42 minutes for both rounds.

slowly making my comeback….i’ve been putting this workout off until i got some of my strength back.

i just got back last week from spending the last 2 months in london interning (partying/eating/drinking) and i definitely pushed my diet and exercise to the back burner. im now trying to get back to beast mode, but its not easy breaking my lazy habits i adapted while oversees!! one thing i think will help, as i saw another bodyrocker do, is make a motivational poster. i picked a bunch of my favorite zuzana pics (as well as some jessica biel–badass!) and am in the process of making a cool poster to push me, if nothing else to be able to fit back into my clothes! hahah

i’ve been doing a bodyrock workout and exercise challenge each day for the last week i’ve been home (killing me so bad) and finally worked up the courage to tackle this beast. my times aren’t the greatest but i’m so excited i did every single rep, no modifications :)

round 1: 33:18
round 2: 31:44

My second time doing this workout!! Almost a full year bodyrocking and I’m LOVING it!

I did just 300 reps today in 32:26. Whoa, am I sweating! 
Wonderful!

I love this workout :-) First time when I did it, I could only finish 300 reps in 40 minutes, but now I did all 600 reps in 1 hour and 3 minutes. I feel so good , that I made it until the end of all the reps, it means , that I’ve improved. I hope next time my time will be better :-)

YAY!!  I beat my PB from 52:21 and today was 47:15 (today I did all exercises correctly with no modifications)  Feel stronger already :)
Thank you so much Zuzana and Freddy :) xoxoxo

I finally did it, i alway skip it. My original plan was to do only one round, but at the end i pushed and did the second round.So happy i finally did it.

Round 1:   32.27
Round 2:   29.55

My Score:Time ChallengeJUMP LUNGE KICK UP – 30 repsSIDE BURPEE KNEE TUCK – 30 repsSUPER GIRL SQUAT – 30 repsDIVING KNEE TUCKS – 30 repsJACK JUMP TUCK – 30 reps3D PUSH UPS – 30 repsONE LEG JUMP UP – 15 reps on each legAB CHOPPER – 30 repsSUMO TWIST CRUNCH – 30 repsPLANK LIFT OFF – 30 repsTotal Time: 29m53s

8/14/11 Vacation workout #7
Yesterday we rode bikes all over the island, but today I did this workout before golf. I don’t have a timer, but I think it took me close to 30min to do 300 reps. Followed with golf, then a long swim in the lake.

YES, I beat my old score today ( 32:40 ) = 27:52 :D.
Finished in SWEAT and (almost) blood & tears!

Did it today in 57 min.  First time ever doing the total 600 reps.  I would always stop at 300. Considering it would take me about half an hour, it’s a lot compare to those 12min workouts.  I’m happy I did it, and I actually told Brutus to f.o. at one point… hahaha…  I guess I had never really met Brutus before.

Finished this workout in 35min!!! 
10 less than last time!
So happy that I pushed to the max today :D
BTW happy birthday to me!

I did only this one today but I didn’t beat my last time.
Today : 32.09min (old one 31.12min)

I did this today in its entirety, and it was AMAZING! I took about a 5 minute break between the two halves, and not including the break it took me 59:35. 
The first round took me about 32.5 minutes, and then somehow I managed to push myself really hard during the second round (even though I was already dripping in sweat) and I did almost all the exercises ~30 seconds faster than the first time around :D

Last time I did this was back in May, after Bodyrocking for about 2 months, and I did one round of it in 36:16. And I was TOTALLY wiped out. (Don’t get me wrong–I was totally wiped out after doing this today too) I remember thinking, “there is no way in hell I can do another round of this.” But today during the last exercise of the first half, I was like, “I think I might do this again”. So I just DID. 

I am soooooo proud of myself!!! I did this today because I didn’t work out yesterday–I had an active rest day with my man by going on a beautiful and mild hike in Tennessee Valley, but I didn’t have time to get a workout in, so I told myself it was a good excuse to do a brrrruuuutalll workout on Sunday.  Which I did!  the first time I did this I only did 300 and it took me about 35 minutes.  The second time I did half in 28:23 and the whole thing in 1:02.  

This time it took me longer to do the half–29:15–but I got the whole workout in under an hour at 58:24!!!!  That means that I went faster the second half by finishing the second half in 29:09!  I will say the biggest difference from the last two times is that the one-leg squats are a lot easier.  this one has mostly full body exercises that don’t really isolate one muscle or body part, but man–after the first round you feel really beaten down.  I was sweating like a pig.  I must say, it’s really nice that the last two exercises go really fast, and I can pretty much do both without really taking breaks between, like I have to for most of the others.  After the plank lift-offs I could coast through, though I had to keep my head in the game to keep my form in check!

Whew.  Happy Sunday, everyone.  Thanks, Zuzka and Freddy for all that you do!  I must say, I love to workout but my problem was always finding one thing and doing really well, but then getting bored.  I used to use a lot of core-based programs on DVD.  But once it’s boring it’s not the same.  Thanks for making that never be a problem!!  :)

Sweated like a sweaty thing and I only did 300 reps!!!!!!! For time 25:09:56.

Those side burpee knee tucks are vicious little bastards, my form was well off, AND I forgot to do the jump part!!!
Also had issues with the diving knee tucks, they hurt.
3D push ups done on the knees.

I think I swore at Zuzka during the Diving knee tucks, but then I said I love you too!!!!
Still giggling at myself for not realising Id only done HALF the workout!!!!!
Guess Ill have to do the next 300 soon too.

Thanks Zuzka for a great workout. I think I will know about it tomorrow thats for sure!!

11/19/11
29:52 for 300 repsI love this workout, even though I didn’t beat my last time.  I did the diamond push-ups from my knees, & the last 2 dive bombers from my knees.

Followed with 1 ninja jump tuck for Erin instead of a burpee, then a 100 rep bonus:
30 crab toe touches
20 reverse plank knee tucks (triceps burnout)
15 1-leg bridge leg lifts per leg
20 leg lift – butt lifts

and 4 min 10/20 skipping.  

Thanks!

I usually read the comments before I do the workout, to see how other bodyrockers did and to set a goal for myself… This time, I don’t know why, I skipped this part. I did the 300 first reps in 26:20, and I was dead. I couldn’t do any other reps (got to hate/love those dive knee tucks). I felt ashamed: I knew bodyrockers never quit, but I did it anyway. A good thing I stop by to read the comments and see I’m perfectly normal! My new goal: beeing able to go through this entire workout without quitting and, then, beeing able to do so in less than 45 minutes! (It’ll take a few months, I think… but, hey, Bodyrockers never quit. ;))

First time I did only 300 rep in time 14:23 and today I did it in 600 rep in time 28:40 and it was really tough haha:))but now after I feel relaxed and energized……..A little time has passed since Zuzka doesn’t do workout videos for us and I can say that I missed her more and more……Kyla and Sean are super team and beautiful people and thanks they are here for us……but I still miss Zuzka:(((but that’s the life,sometimes you can’t get what you want.

Have a nice day to All:)))kisses

Just did this one for the second time.  I let Brutus get in my head a bit, I stopped the timer after the jump jack jump tucks and had a little talk with him.  about 2 minutes we had a little tustle, which I won and continued on.  the only modification I used today was after about 15 jump lunges I switched to back lunges as I am better at them and thus they hurt more!

my time today – 31min 53sec  last time was 35min 53sec  so I think even with the wrestling with brutus I think I was still faster!  lol  way better form this time!

jump lunge kick up – 2:18
side burpee knee tuck – 7:15
supergirl squat – 10:44
diving knee tucks – 15:37
jump jack jump tuck – 19:20
fight with Brutus about 2 min
3D pushups – 23:35
one leg jump up – 25:25
plank lift off – 28:40
sumo knee twist – 30:27
ab chopper – 31:53

just one round!

My time for 300 reps is 24:07