May 31 2011

Amazing Abs Workout

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

Hi BodyRockers,

This is our last night in our hotel :) We got the keys to our new house today, and tomorrow morning we will move in, which means that we will do a house tour as part of tomorrows post so check back for that if you guys are curious about what our new place looks like. Some of you guys have been following for so long that you have toured almost every house that we have lived in since starting BodyRock. Not counting some extended stays in hotels, we have lived in 8 different houses since since 2008. Wow. Each place that we have lived in has had it’s own special qualities, but so far LA has been so different than any other place we have ever visited that it has us kind of intrigued :)

Can’t wait to move in!

Enjoy today’s workout!

Best,

Zuzana & Freddy

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 6
  • Kick Upsmax. reps
  • Mountain Climber Peaksmax. reps
  • Side Plank Knee Tuck (left & right side)max. reps
  • Prisoner Get Upmax. reps
  • Plank Jumpsmax. reps
  • Knee Hugsmax. reps

Get your gear for this workout here:

INSTRUCTIONS:

Part 1 – 3 minutes of 10/10 seconds intervals (no rest interval)

Set your timer for 9 rounds of 10 seconds and 10 seconds intervals. You will be doing Kick Ups and Mountain Climber Peaks back to back without a break for 3 minutes straight. You have 10 seconds for each exercise and your goal is to push at your max effort during this interval.

Kick Ups

This is the starting position. Your hands are underneath your shoulders and your arms extended. Keep your abs tight, jump and switch legs.

Mountain Climber Peaks

This exercise is almost like a regular Mountain Climber except that you will be jumping much higher. In the first picture is your starting position and in the second picture you can see how high you have to jump when switching legs.

Part 2 – 6 minutes of 10/30 seconds intervals

Set your timer for 9 rounds of 10 seconds and 30 seconds intervals. You will be doing Side Plank Knee Tuck (left side up), Side Plank Knee Tuck (right side up), and Prisoner Get Ups back to back with 10 seconds intervals in between. Do as many reps as you can for each exercise during each 30 second interval and write your reps down.

Side Plank Knee Tuck

Keep the supporting arm fully extended and your hand underneath your shoulder. Keep your abs tight throughout the exercise. If you are beginner and the knee tuck is too hard for you, then do just the plank lift.

Prisoner Get Up

Beginners you guys can use your hands for support if this is too hard for you. Try to stand up and lay back down as many times as you can.

Part 3 – 3 minutes of 10/10 seconds intervals (no rest interval)

Set your timer for 9 rounds of 10/10 seconds intervals. You will be doing the Plank Jumps and Knee Hugs back to back for 3 minutes straight. There is no rest interval in between these two exercises so you have to move really fast. Don’t bother with counting the reps just make sure that you are pushing to the limit.

Plank Jump

You want to keep your abs really tight, arms extended and hands underneath your shoulders. Don’t drop your hips when you are in the plank position.

Knee Hug

Start by laying on your back with your arms open and legs just a few inches off of the ground. Squeeze your abs and sit up to hug your knees.



Around The Web
  • Donna

    Wow 8 different houses since 2008 and many hotel rooms along the way:) I would love to know how many countries you guys have been too? I have always been drawn to Scotland for some strange reason and it’s not because I have the biggest crush on Gerard Butler…lol

    You two lead an exciting, charming and interesting life style and compliment each other greatly as life partners:) So glad I discovered you guys:) As they say “better late than never”…

    Looking forward to the tour of house No 9 tomorrow as soon as you guys settle into your new haven:)
    I am enjoying getting to know you Zuzi not just as my fitness idol but as a genuine friend with many beautiful stories that you freely share with all of us bodyrockers:) Keep being the wonderful person that you are:) God bless you and Freddy on your new life journey in house No 9:)

  • Anonymous

    Yeeeey can’t wait to see your new house!! :) Guys I wish you a many happy moments in your new home and all the best! ;)

    My score for part 2:
    1. Side plank R: 7,7,7
    2. Side plank L: 7,6,7
    3. Prisoner get up: 8,7,7

    It was a great workout! Thank you! :)

  • http://twitter.com/GoustiFruit GoustiFruit

    A little bit out of topic: how comfortable was that carpet floor ? It looks perfect for training ! :-)

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

    I would love to meet you guys, but I would feel ashamed at the same time because I’m still overweight and still working towards my goal weight. I have noticed though, that I am more toned, but you couldn’t tell if you don’t look close enough.  I’m eating less as well and I don’t have seconds like I used to. You guys are almost celebrities and it would be awesome travel and live in different houses like you guys do.

    I have a question for you Zuzana, I read an article on Yahoo about 3 days ago and they were talking about how long someone should workout. The trainers they talked to for the article all said that it’s not possible to lose weight or what not in 10 minutes. More like 20 minutes. I myself don’t think they’re right, but what do I know? Well, I know that since I’ve been doing your workouts 6 days a week, I’ve lost 4 to 5 pounds each month! So, something’s going on that the trainers don’t know about!

    Anyway, it would be helpful if you shed some light on this subject. Have a great time in your new home!!

    • Anonymous

      Sarah
      Never feel ashamed because your body looks different than someone else. You’re trying and it sounds to me like you’re making progress. Give yourself a big hug for being motivated, making an effort to make changes in your life.

      Change is very hard and our habits that get us the extra pounds are often extremely hard to shake. But it sounds like you’ve made a fine start. Keep up the great work. I bet you’re doing better than you think. And most of all, I know Freddy and Zuzana would never see you as anything but a wonderful human being.

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

        Awww! Thanks LeMarge!!!

    • Dheana

      Perfectly said LeMarge!

      Our society seems to conspire to keep us feeling “small” because we don’t match the images we see in magazines and such. But self worth and self respect come in many sizes. It’s good to have a goal and work for it, but it’s also important to love ourselves EXACTLY where we are! I always try to make every Bodyrock workout an act of self appreciation! Now gimme a “*high five*! ;-)

      • Micha79

        Since I’ve been bodyrockin, I have conquered many fears and “stereotypes” that I hold in my head of what and how I should look like. I AM…. that’s what I’ve found… I AM … I am a strong, sensitive, FABULOUS woman, and no matter what everyone else looks like inside and out, I AM a bodyrocker. I will be strong and get stronger with each workout, physically and mentally.. the more I bodyrock, the more I have confidence in MYSELF, and realize… I AM…

        Sarah – don’t ever think that you should be ashamed… you are here aren’t you? YOU ARE… Keep rockin your body and remember that this is a community of support, strength and love. Bodyrockers GIVE out POSITIVE energy, and we RECEIVE positive energy!!  Keep ROCKIN!

        • Elle_Elle

          I agree 100% Micha. Before I started Bodyrock it did not matter what workout I did, I still felt horrible about myself. When I found Bodyrock, my initial impression was HEEEELL NO!!! lol but I had to give it a shot. At first, I’ll admit all I could think about was “I want to look just like Zuzana” because I absolutely hated the way I looked, very overweight. After a while though I noticed something started changing in me, and it was not my weight let me tell you lol but it was the way I felt about myself. I felt so strong and confident and good! I realized that even though my weight was not going down as I’d like, my body and mind were still changing. I no longer wanted to look like Zuzana because I know I will NEVER look like her, but I WILL look like me, but a stronger and more confidant version of myself and that is a gift that Zuzana and Freddy have given me with Bodyrock, and I will always be so grateful for the both of them!

          So Sarah, don’t ever feel you don’t measure up to someone just because of how you look and don’t ever want to look like anyone else, because you are already AMAZING the way you are! Just keep Bodyrockin’ and you will get get to where you want to be! OH and as a side note, do not weigh yourself. I kept doing that when I started Bodyrock and had so many days of frustration thinking I was not losing and just getting heavier, but in fact I was getting muscular and toned, which makes the scale inaccurate :D Lesson learned for me lol.

        • MariaBjørgJepsen

          SO beautifully said!!!! That is the right positive fighter spirit :) 

  • AmBoaksy

    The side plank knee tucks are harder than they look!  lol.  Regardless, I did this workout plus half of the burpee challenge (have to head to class) and am dripping everywhere! I’ll post both scores here:

    Part 2
    Side plank -Right leg: 8, 8, 9
    Side plank – Left leg: 8, 8, 8
    Prisoner Get Up – 6, 5, 7

    Burpees for 5 mins: 32.  I wanted to do more, but my legs were really tired from a bike ride yesterday (and from the first part of this workout! lol)

    Have a great day everyone!!!

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

    Where are the other BodyRockers? It’s 2:12pm GMT and there are only 6 comments on today’s excellent workout?
    We did this together again with Craig. We took each other’s scores, so I can tell you exactly how I did:

    Kick ups: 14 | 9 | 10 | 10 | 11 | 8 | 9 | 11 | 10
    Mount.C.s: 10 | 12 | 12 | 12 | 12 | 11 | 11 | 11 | 11
    Side plank knee(L): 11 | 14 | 13
    Side plank knee(R): 11 | 10 | 12
    Prisoner get ups: 8 | 7 | 8
    Plank jumps: 8 | 5 | 5 | 5 | 5 | 5 | 6 | 5 | 5
    Knee hugs: 5 | 5 | 4 | 5 | 4 | 5 | 4 | 4 | 5

    In the end it was really frustrating to have to turn around on the floor quickly, the mat was sliding as I was doing the plank jumps, but I needed it for the knee hugs – about 2 seconds of every set was just trying to assume position. Anyway, it was a great workout, thoroughly enjoyable. Thanks.

  • aimee

    Thanks so much for this workout! It was exactly the kinda thing I fancied today, combined with the 550 rep fat massacre that i’m currently addicted to it was awesome and my butt has been well and truly kicked. I’m gonna recommend it to my boyfriend.

    Do you and Freddy decorate your houses? I’ve always wondered that, or do all houses in the US come huge and nicely decorated? Have fun moving!

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

    Wow Zuzanna, if you get comments that you gained weight, I must be 9 months pregnant! You look so amazing and SO cut in those pictures!
    Did the workout today, I really enjoy those continued short workouts – they really get me going! My scores for the side plank knee tuck: 12 12 11 right 14 11 11 left, and 6.5 7 6 for the prisoner get-ups.
    Couldn’t keep trakc of those others!

  • Micha79

    Super excited for you!! Can’t wait to see it! I can’t wait to do this WO tomorrow morning too! Yay!!!

  • Anonymous

    Gonna do this workout in a while. I enjoy core exercises….so looking forward to this one. Love and blessings ……..

  • Mary Lou

    Can’t wait to see it! My sister lived in LA for a while and it was always fun to visit. I will do this one tomorrow, as I just did Medal of Honour Abs.

    Have fun moving in!

  • Anonymous

    i cant decide if i like the long rep workouts or the short 12miners!

    My reps were
    side plank-10/9/11/12/10
    prisoner squat- 6/6/7/7

    good luck with your new house! we’re all very excited to see it!

  • AudraFit

    Zuzana, I really admire how quickly you can get lean & shredded. Not that you weren’t ripped before, but I’m noticing a difference already and I can’t imagine how difficult your discipline on diet must be with all the great food in LA. Anyways, I could only remember the first and last reps for parts 1 & 3.

    Kickups: 18-5
    MCPeaks: 12-6
    SidePlankTuck(L): 12/9/9
    SidePlankTuck(R): 13/10/9
    PrisonerGetUps: 9/8/6
    PlankJumps: 9-5
    KneeHugs: 10-4

    Thanks for the new workout before your move into the new house Frederick & Zuzana :) It’s much appreciated!

    • Samantha R

      I’ve noticed a difference already too……I wish she’d share with us what changes she made.  One thing that happens to me when I travel is I get really bloated and feel uncomfortable for days.  I wonder if anyone else suffers from this too?  Last year I was a lean mean fighting machine before I jetted off for some sun then I felt bloated and uncomfortable for 5 days of my 7 day holiday!!! So frustrating.

      Awesome scores again Audra. Sx

      • MariaBjørgJepsen

        Sam, I suffer from that too! It is extremely frustrating to get balloon belly, when you felt so great, fit and slim before leaving home. I would also KILL (almost) to hear Zuzies leaning down methods. I have never seen anything like this in… 7-8 days??? PLEASE SHARE, ZUZIE :)
        Love, Maria

        • Annie_B

          Hope you don’t mind if I join in for the reply :) I don’t know how Zuzi did it I’m curious too. Anyway,I found that what works for me is 1 week before I go to the beach and ready to rock that bikini, I will
              
          - Omit salt from my food and use herbs to season my food instead. I can see a huge difference. Too much sodium causes water retention.
          - Avoid sugar. No soda, juice or alcohol.
          - Cut down on rich complex carbs. Instead of 1/2 cup rolled oats that I usually have 1/3 cup with 3 egg whites ommlette instead. And I will have rich complex carbs only the in morning. 
          - Load up my plate with lots of veggies.Grean leafy ,asparagus,cucumber,green beans etc. These are diuretic vegetable. - Drink at least 8-10 glasses of water.
          - Drink Green smoothie everyday.

          After 1 week,I can see more definition on my abs and my arms look more tone :)

        • Annie_B

          Hope you don’t mind if I join in for the reply :) I don’t know how Zuzi did it I’m curious too. Anyway,I found that what works for me is 1 week before I go to the beach and ready to rock that bikini, I will
              
          - Omit salt from my food and use herbs to season my food instead. I can see a huge difference. Too much sodium causes water retention.
          - Avoid sugar. No soda, juice or alcohol.
          - Cut down on rich complex carbs. Instead of 1/2 cup rolled oats that I usually have 1/3 cup with 3 egg whites ommlette instead. And I will have rich complex carbs only the in morning. 
          - Load up my plate with lots of veggies.Grean leafy ,asparagus,cucumber,green beans etc. These are diuretic vegetable. - Drink at least 8-10 glasses of water.
          - Drink Green smoothie everyday.

          After 1 week,I can see more definition on my abs and my arms look more tone :)

          • MariaBjørgJepsen

            Hey Annie :)
            Thank you so much for replying!
            I can really use the advice. I follow most of them already, except I could do better on less sugar (cake, chocolate) and a little less salt. I am not a fan of complex carbs, so they are not my problem. I will give it a try!
            Love, Maria

    • Isabelle G.

      Audra, wouhou!!
      What a score on the prisoner get-ups and the knee-hugs!!!  I could only do, for all the effort I put, 4 knee-hugs!!  I almost did 5, but….no.
      Wasn’t it the mood for a workout, I must say.  It was 4:30 in the morning (it was the only time available today!) and I guess it’s not my “prime” time…
      Nonetheless, I did it. 

      kick-ups: between 14 and 6
      mcpeaks (I liked this exercise a lot!!): between 12 and 6
      side plank knee-tuck (r): 10-11-11
      side plank knee-tuck (l): 9-10-12
      prisoner get-ups: 6-6-7
      plank jump: 8-5
      knee-hugs: 4

      Ciao!  Have a good day!
      Isabelle

    • aimee

      same! i thought it might be a new tan or something cause it’s so sudden. i’d also like to kbnow what fake tan zuzana uses haha it looks really real(maybe it is!).

      i did this again just now but added extra prisoner get ups in between each side plank tuck cause i just really like them. how do people do them so fast? i go as hard as i can but never do more than 7.

      L: 12/10/10
      R: 9/9/8
      Get ups: 6/7/7/8/5/

    • Anonymous

      wow, your scores are just awesome!

  • Anonymous

    THIS IS THE FIRST BODYROCK WORKOUT I HAVE EVER DONE WITHOUT MODIFICATIONS!!!!
    I take it as a sign that after 3 months of 6 days a week bodyrockin I am building strength!

    side plank L: 11,9,11
    side plank R: 12, 11,10
    Prisoner get up: 6,5,5

    After this I mustered up the courage to tackle the 300 squat challenge. I did it last week but only half way.
    I took my time, went all the way down and finished!!!!!!!

    June first my new bodyrock birthday! lol!!! I CANT EXPLAIN HOW HAPPY I AM RIGHT NOW!!!

    • Dheana

      Wow – that’s awesome. Congratualtions Yneives! Your hard work and dedication is paying off. I’m sure you feel just amazing too. Woo hoo! Ride the “happy wave”! :)

      • Anonymous

        THANX Dheana, I’m riding the happy wave, HARD! hahahaha!!!!!!!!!

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

      Great job thats so awesome!!

      • Anonymous

        Thaaaaaaaank uuuuuuuuuu!

  • Carlaelee

    Hi Zuzana and Freddy, I am so glad for you two about your new house. Is there any way you will do a meal list from what you eat daily. I can’t tell that you had gained weight but you look amazing. I try to eat healthy and eat every three hours or so but still have a little stomach fat. It is being stubborn. I am new to your workouts and get my butt kicked so have to take days off from the workouts. I am going to push really hard to do a workout every day even if I am sore. This week has been good so far. I have done three workouts this week but all are your older workouts. I decided to start there and work my way to present.
    Hope you have a great day!!!!!

  • Carlaelee

    Hi Zuzana and Freddy, I am so glad for you two about your new house. Is there any way you will do a meal list from what you eat daily. I can’t tell that you had gained weight but you look amazing. I try to eat healthy and eat every three hours or so but still have a little stomach fat. It is being stubborn. I am new to your workouts and get my butt kicked so have to take days off from the workouts. I am going to push really hard to do a workout every day even if I am sore. This week has been good so far. I have done three workouts this week but all are your older workouts. I decided to start there and work my way to present.
    Hope you have a great day!!!!!

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

    Did part 1. Got my heart rate up immediatly so that was great.
    Part 2 Left side 9 9 9
             Right side 9 10 10
    Prisoners 8, 9, 10
    Did part 3 that was a nice burn out for the abs. Thank you Zuzana and Freddy, have fun moving into ur new house.

  • http://www.facebook.com/indomavel Patricia Grade

    Zuzana, my God girl, you make it look so easy that when I try it it always feels like I must be doing it wrong!
    Can’t wait to try these ones!

  • Anonymous

    Hi there,

    just finished this workout,and the scores are (didn’t count part 1 and 3)

    1.side plank knee tuck left        9,9,10
    2.side plank knee tuck right      10,11,11
    3.prisoner get ups                     7,7,7

    and then I decided to do the burpee challenge from yesterday, made a two minute break for water and managed to do 51 burpee.

    and now I feel great…
    kisses to you all

    • MariaBjørgJepsen

      Beautiful scores, my dear :)

  • Tamar

    this was a great workout! really felt my arms in the first part..
    thanks very much! 
    p.s: i’m still a bit sore from 600 reps i found out i counted the 3D push up combo as one and ended up doing like 90 push up! no wonder it was so hard :P

  • Kellie

    I’m going to do this one tonight! My body is resting at the moment. I did 100 push ups and 50 kick backs per leg. Then I did an hour of step interval. I’m so happy this one won’t use my arms too much!

  • Felisha

    Another great workout! I was already sweating after the first 3 minutes.
    SPKT(L): 7, 10, 9
    SPKT(R) 9, 11, 10
    PGU: 4, 5, 5
    I was surprised at how much stronger my right side felt. I’m not sure if it’s due to better strength/balance on my right arm or what. The PGUs felt so awkward for me. Zuzana, you do them with such perfect, effortless form :)

    I followed the workout with 20 min of skipping. I took a week off from it, and today was my first day back. I was amazed at how much stronger/faster I was. I was afraid I’d lose all the progress I’d built at it, but I guess a short break was just what I needed!

  • Anonymous

    I like abs workout!
    My score: 
    Kick up: between 16 to 12
    MC peaks: between 13 to 9
    Side plank: 12/10/10 (same for both sides)
    Prisoner get ups: 7/7/8
    Plank jump: 9/8 for the remaining
    Knee hugs: 7/7/7/6 for the remaining

    Thanks a lot!

  • Ugamerican

    Zuzana, you got super shredded again very quickly, good work!
    (NOT to say that you didn’t look shredded when you gained a little)

    • Kat:)

      really you thought she gained weight??  I think she has always looked amazing ;)

  • Ugamerican

    Zuzana, you got super shredded again very quickly, good work!
    (NOT to say that you didn’t look shredded when you gained a little)

  • Kat:)

    Another Great workout..  dripping with sweat again.  Thank Zuzana and Freddy :) 
    Congrats on your new place 

    Kat

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

    looks fun cant wait to do it tomorrow!!! 

    any tips on building shoulders and not chest???
     i dont know why but my chest gets bulky really easily (upper right/left chest), but i dont seem to get muscles on my shoulders, i do the push ups at the level of my shoulders, i know if u do them wider u work ur chest more but i dont do it like that! 

    • MariaBjørgJepsen

      I am sorry I can’t give you any advice on this, except doing some dumbbell exercises for your shoulders! I have the exact same problem with my “huge” biceps :( They always, always look big and bulky.

      • http://www.janetspreiter.com Janet

        But I know they are very very strong!!

        • MariaBjørgJepsen

          You are the sweetest, most amazing power woman I have ever met online, dear Janet :)
          THANK YOU <3 I'd wish I could love them as they are, instead of only wanting Zuzie's slim arms!
          I can only say the same about your stunning legs! I clearly remember them from your BodyRocker post, WA-HAUW! You must have killer leg strenght  from BOTH hard hill running and workouts.
          You are the best!
          Love, Maria

          • http://www.janetspreiter.com Janet

            Well, thank you for that!!  :)  Some would say just as emphatically that I have a loose screw (or many), but I wouldn’t do it all if I didn’t love it.  I like to get up the hills because I have space to think (or NOT think!) up there.  Also, when I have to sit still and paint for long periods it helps if I am not edgy for activity, so I like to be physically “tired”.  While I always hope I am improving the shape of everything, I am more focused on keeping all systems fully functioning! 

  • Anonymous

    thanx Z & F =] !! totally soiled in sweat by the end of this one.

    SPKT (left): 8, 8, 8
    SPKT (right): 8, 8, 8
    PGU: 4, 4, 5

    LOVE abs workouts =] !! i want Zuzana abs so bad!

  • Sarah G

    My scores for Part 2: (cuz Part 1 and 3 were a blur of pain and “just keep going!” :P)

    Side Plank Knee Tuck (L): 10, 9, 8.5
    “                             ” (R): 11, 10, 8
    Prisoner Get up: 5, 5, 5

    That was much harder than I expected. The burnouts with no rest intervals made my arms, and legs, in addition to my abs wiped! Great workout :)

  • Jean Louise

    Cute top!!  I’m saving this workout for the morning.  Just finished one of my favorite workouts from March, the Capoeira (sp) workout.  It makes me feel strong, coordinated and agile.  And….   it always makes me laugh because it takes me awhile each time to get the 4 square correct. 

    Looking forward to the tour of your new house.  Hotel living isn’t fun so I’m sure you’re excited about moving in tomorrow. 

    Thanks for the sweaty, fun workouts.  Someone told me today it looks like I lost weight, but I haven’t.  My body is definitely more toned and even though I don’t notice it, others must.  This was the second good comment in a week.  I’m a happy Bodyrocker.

  • Jean Louise

    Cute top!!  I’m saving this workout for the morning.  Just finished one of my favorite workouts from March, the Capoeira (sp) workout.  It makes me feel strong, coordinated and agile.  And….   it always makes me laugh because it takes me awhile each time to get the 4 square correct. 

    Looking forward to the tour of your new house.  Hotel living isn’t fun so I’m sure you’re excited about moving in tomorrow. 

    Thanks for the sweaty, fun workouts.  Someone told me today it looks like I lost weight, but I haven’t.  My body is definitely more toned and even though I don’t notice it, others must.  This was the second good comment in a week.  I’m a happy Bodyrocker.

    • MariaBjørgJepsen

      Be proud! you deserve those compliments as the dedicated Bodyrocker you are ;)
      Love, Maria

  • Jenn

    This was great- and it also worked my shoulders.  :)
    My scores for part 2:
    Side Plank Knee Lifts- L: 7, 7, 7
    Side Plank Knee Lifts- R: 8, 7, 7
    Prisoner Get-Ups- 5, 6, 6

    I noticed in my first round of prisoner get-ups that I was giving a slight pause at the top of each one, eliminating that let me get one more rep out of each round.

  • lUCy

    hello this workout I felt so fast, my score was:
    part 1: average 9 kick ups
                          7 M.C.
    part 2: left 8-8, right 7-9
              p.g.u. 4-4-5-4
    part 3: average 7
    I love part 3 I can feel it in my abs!

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

    FELT GOOD TO SWEAT !!! Finally im recovering my strength and did this workout today first in a 7days.  I love Bodyrock i missed it so much im so glad i can get back into my routine . Thankyou Zuzanna and Freddy :)

  • Donna

    550 rep fat massacre for breakfast:) 22:15 min
    Amazing abs for lunch:)
    Might do the 10 min burpee challenge this evening:)

    Part 1 16 kick ups highest 9 lowest
    Mountain climbers 19 highest 9 lowest

    Part 2 side plank knee tuck L 11,9,7 R 7,8,9 (Shoulder hurts)
    Prisoner get up 5,6,6

    Part 3 plank jumps highest 9 lowest 5
    Knee hugs highest 6 lowest 4

    It feels so good to be able to workout again that I don’t want to stop:) Got a funny feeling that this week is going to be double BR workouts daily for me:):)

  • http://delightfultastebuds.wordpress.com Jos

    Congrats for the house! Unfortunately I’ll have to take some time off until my lower back pain is gone…it’s from the 300 squats challenge that I did 2 days ago. :( Wish me luck! I really really want to workout and it drives me crazy when I can’t do anything.

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

      I feel your pain. I’ve just gotten back into the game after a 2 month’s rest due to backpains. (stupid hasty yoga thing) I wish you luck and a speedy recovery. 

      A little advice; start stretching onces your back is a little less tense. Then do the Cat & Camel: http://www.youtube.com/watch?v=CXRsjICsGnc

      • http://delightfultastebuds.wordpress.com Jos

        Thanks for the tips! I definitely feel a lot better today (I did P90X
        X Stretch yesterday), but still have that little back pain..I’ll give
        it one more rest day to be completely gone!

        • http://www.janetspreiter.com Janet

          how about very light stretching in a hot bath? Hope it eases up quickly!

    • MariaBjørgJepsen

      Get well with your back soon, Jos! It is great you listen to your body, though :)
      Love, Maria

      • http://delightfultastebuds.wordpress.com Jos

        Thanks!

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

      Awww Jos, I feel your pain!!! I got a TERRIBLE calf cramp 2 nights ago and I was not able to walk properly all day, it was so painful it woke me up at 3am and I was so scared to fall asleep again cause I was scared that the pain will come back… I was told that it may be a lack of salt, true is that I do not use salt almost at all… :( I wish you luck to get better soon, this workout was amazing and it felt so short I almost wanted to go it once again :D

      • http://www.janetspreiter.com Janet

        I’ve found I get night time leg cramps when my calcium intake is inadequate.  Make sure if you take Calcium you pair it with Magnesium in a 2-1 (Ca to Mg) ratio.  Hope this helps!  Usually works in a few days.

    • Anonymous

      take care, last time I had back problems, I couldn’t take my time off, because in my work I had to do aquaaerobic training for my guests…and long story short, I ended up with 2 weeks of pain and trouble…so…better to do nothing for few day than end up with a serious injury 
      And from the sound of it..it is like Janet told you, take same Calcium and magnesium and you are good to go..

      kiss

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

    I did this workout right after the ” Beat Me at Burpees Challenge tonight and like with that workout , I think I could have pushed myself more than I did. For some reason my game face wasn’t all the way on. I am going to revisit his workout next week again like the other one an give 110%! This was a fun workout and I kept score only for part 2
    side plank LF-12,12,12
    side plank RT- 12,12,12 
    Prisoner Get Up- 7,7 1/2,7 1/2

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

    I did this workout right after the ” Beat Me at Burpees Challenge tonight and like with that workout , I think I could have pushed myself more than I did. For some reason my game face wasn’t all the way on. I am going to revisit his workout next week again like the other one an give 110%! This was a fun workout and I kept score only for part 2
    side plank LF-12,12,12
    side plank RT- 12,12,12 
    Prisoner Get Up- 7,7 1/2,7 1/2

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

    Missed three days of training already!! :( Can’t find the rythm :D but I am practising Pullups like crazy. I will, will, WILL do this one today, no more delaying it, need to be back in the game :)))

    • Anonymous

      I know exactly how it goes..you miss one,and it is ok, you miss two it is still ok,you miss 3..you know you have to get back…on day 4 it is hard to get up…
      But, you CAN…You are crazy girl who workout with cottage cheese on herself, so…what is geting back in the game for you…:)

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

        This is the most encouraging thing ever said to me :D Thank you Ivanka! :)) Will do this, I have to, I WANT TO :)))

        • http://www.janetspreiter.com Janet

          Just think of how strong, energized, and great you feel when it is over.  Even one of Zuzana’s quickies will get you this feeling.  So wonderful!

    • http://www.janetspreiter.com Janet

      Nina, try lifting your head and chest up towards the bar first (like trying to paste your chest onto the ceiling) to engage your larger muscle groups in your back.  This is easier than just trying to levitate with all arm strength.  Maybe this will get you over the hump? I am curious if this helps you.

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

    I loved this workout so much, I did it twice. 
    Now I’m off biking to my parents house, where I’ll meet my 4 sisters and little nieces. <3

  • MariaBjørgJepsen

    Zuzie & Freddy: CONGRATS ON YOUR NEW HOUSE!
    I am so thrilled for you and looking forward to the house tour – a LOT :)

    Zuzie: please SHARE with us, how it is humanly possible for you to become leaner in 1 week???
    You have always looked amazing, but I can really see you look more cut in like 7-8 days. Incredible!

    Thanks for this great workout. It was a bit hard, since I was out for fine dining with my colleages and got home a 3 am. I was very red wine thirsty too, you should know, ha ha :P

    My scores:
    1. 
    Kick-Ups: 20 to 16
    M.C. Peaks: 12 to 8
    2.
    Side Plank & Knee Tuck, R: 14-14-13
    Side Plank & Knee Tuck, L: 12-12-13
    Prisoner Get-Ups: 8-8-8
    3.
    Plank Jumps: 10 to 8
    Knee Hugs: 9 to 7

    Much Love, Maria :)

    • http://www.janetspreiter.com Janet

      If I could do these scores after an evening of red wine I would drink it every night!  All I get is hangovers from hell after a tiny glass so I can’t go there at all.  Youth, haha!

      • Anonymous

        I forgot about the wine thing…as I once said Maria is an animal…Bodyrock animal

        • MariaBjørgJepsen

          You are lovely, Ivana. So caring and warm hearted. I am so grateful I have met you here <3
          How did the interview go? You got a new dream job? I wish you ALL the best :)
          When are you leaving for your nature trip?
          Love, Maria

          • Anonymous

            Hi…I just come back from two day trip where I manage to do one short workout in my hotel room…
            well the interview is postponed,I will call them monday to see…
            If all come good I will not be going anywhere, but it seems to me that I will be traveling on friday 10th..
            and…the good news is that my boyfriend is coming home after 3 weeks…!!!!!!!!!!!!!!!!!!!!!!!
            so, today I will skip workout (at least bodyrocking…hihiihihi)…but tomorrow maybe we will do something together…
            have a nice weekend my dear new friend!

      • MariaBjørgJepsen

        You poor thing, Janet! I love good red wine, unfortunately. I guess I can handle a bit, because I am in better drinking “shape”, ha ha. Nothing to brag about! I did not feel on top the day after, though, But a workout gives me some well-needed energy. I am just a huge life lover, who enjoys everything in moderation. Especially good food, home baked cakes and a beer (or 3) once in a while. All is confessed!!! I hope I don’t disappoint you.
        Love, Maria

  • Samantha R

    Good luck with the move – I hope it all goes smoothly;) 

    I totally loved this workout its one of my new favorites.

    Kick Ups: Max 15 – Min 10
    M Climber Peaks: Max 12 – Min 9

    Side Plank KTuck L: 12, 13, 13
    Side Plank KTuck R: 12, 13, 13
    Pris Get Up: 8, 8, 8

    Plank Jumps: Max 10 – Min 8
    Knee Hugs: Max 9 – Min 6

    Sx

  • Monstrosity5

    Added to front and back end…FUN!
    warm up x2
    500M Row10 shoulder rolls20 slow deep squats

    Slow shoulder Press :10 up/:10 down – 5 sets of 3 reps – 45#

    KickU: 15-12-13-10-11Mt Climber P:  12-10-8-10
    Plank K T R: 8-9-9 L: 8-9-9P Get up: 6-7-7Plank J: 8-8-8-8-8Knee H: 4-4-4-4

    6-min Pull Ups:  58

    • http://www.janetspreiter.com Janet

      You mean you did 58 full pull ups in 6 minutes?  You are appropriately named!!  WOW!

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

    Pheeeew, it is over now! Finally!!! I feel like a new person again, I can’t belive 4 days of NO EXERCISING can make me feel so misserable!!! I felt so weak at the beginning :)
    Part 1 + 3 on max effort
    Part 2:
    Side Plank L – 8-7-8
    Side Plank R – 7-8-8
    Prisoner GetUp – 6-6-7

    It feels so great, I feel like I am back, but at the same time I have never been gone…it is weird and I like it :))
    Getting up early tomorrow for the burpee challenge from earlier this week, didn’t do it. And Saturday means 600 rep workout for me, I hope i will do all 600 :)))

    • Anonymous

      well cottage cheese lady, you see???
      I didn’t do my workout today,tomorrow morning I go on a business trip,for two days,I will try to do something before I leave in the morning…but with this tempo,in last two months I have been missing my continuity..and it is shown in my scores..
      and in a week I will be gone for 3 months..I will try to keep up…I promise 

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

        Awww, where are you going for so long? Will you post here? I am gonna miss you!!!!

        • Anonymous

          well I am going for my job, during the season I work in a camp,as a touristic animator, we work with kids,I do trainings in the morning like medicinal gym, aerobics, aquagym and so on..but the problem is that the internet connection is so bad there, that I have to go to reception and there ask for some time on their PCs,and sometimes it i s not convenient…
          So I can promise to try….tell me about missing, every summer is like this, and then, when I come home, you are all in some story or something and I feel so left out…I know that is not the case, but it takes me time to catch up…not only in workouts, because I will be doing my workouts,but in pushing my self,as in comments…so please don’t forget me..but still we have few days left,and I promise to tell you when I will be leaving…
          kiss

          p.s. the good thing is that I will be 3 months in nature,sleeping in nature,working,working out,swimming…yeaaaaaaaah

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

            Awww, I am acutally jealous no, I wanna spend 3 months in nature, sleeping and doing all that stuff you are gonna do!!! :) At least one week would be perfect! :) I can imagine living like that. But I will have at least one weekend like this with The Compatible Person ;) 
            If you want, and if you will be on PC sometime, we can e-mail each other, I will be happy to stay in contact with you

          • http://www.janetspreiter.com Janet

            There is always snail mail…quaint, but it works!

          • Anonymous

            girls..thank you so much, you made me cry a little bit (and I am pretty emotional, and cry when something touches me…)..
            I will be connecting but not that much, and this is like an addiction to me,checking the comments and talking to you all…
            and yes it is amazing to be in that kind of place, maybe you can come to visit,I will have a spear bed??
            well I don’t know where are you from,except for Janet..

            You can check it out here, it is much more “wild” then it looks…

            my e-mail is koliciv on yahoo.com ..if you want to stay in touch

            kisses to you all

            p.s. I am still here…hihihi

          • MariaBjørgJepsen

            I understand it will be hard mentally, to be away from Bodyrock more often, but I am sure you will be occupied with so many great happenings, my dear. It sound fun and inspirational, that trip! Where is it, also in Croatia? I can’t see the link above, sorry. I am from Denmark myself and live in the capital Copenhagen:  http://visitcopenhagen.com/
            It could be so interesting and wonderful to meet you :)
            Love, Maria

          • Anonymous

            http://www.camps-creslosinj.com/slatina/eng/index.php?
            yes it is also in Croatia, it is on island Cres…
            I will be working there, but it is one thing to do so many fun things in nature,then to go to office every day..
            I was telling my boyfriend about you,and I am calling you my new friend…
            And yes..it would be great to meet you…who knows what lies ahead…

            well,of to the kitchen to make some dinner 

            kiss

          • MariaBjørgJepsen

            Hey darling!
            You are so sweet. I am very, very honoured you told your guy about me :) I feel truly lucky we met here. How long time have you been with him and do you live together? I moved in with my boy (Casper) in August 2010, after almost 3 years together. I was a bit affraid our relationship would change from that. But I love living with him in his (he says: “It is NOT mine, it is OUR appartment”, ha ha, so cute) tiny home. In October it is 4 years. Crazy how time flies by! When are you leaving, sweetie? I will check out the web page later, when I am done vacuming the floor and other “fun” stuff. Can’t wait :P
            Hugs and much love, Maria

          • Anonymous

            Hi Mare (it is your Croatian nickname)
            well his name is Daniel, and we are one year together, but before that we had another year of getting to know each other, falling in love and that..it was strange, but when somebody ask us we say 2 years…the problem is that we are from two different towns, 200km apart..we are trying to be together as much as we can, he is living with his parents, and I have my own place, so my home is our home, and he always say that his home is where I am…
            But as I am traveling a lot, I can not ask him to move in permanently, all of his friends, trainings,all of his life is there, his town is 4 times bigger,etc…well, I am hoping to find a job where I wont be traveling so much ( I do this job 9 years, and I really want to be home for a change)..we will see in few months…

            I am going away on Friday…I didn’t start packing jet…

            and for the vacuming and that fun stuff…I also have action today, but we will do that together,me and my darling…but you know noe that you are not alone in this…hahahhaha

            kiss

          • MariaBjørgJepsen

            We could NEVER just forget you, dear Ivana!
            You are the most loyal, warm and encouraging Bodyrocker, who always care so much about the rest of us. I am already looking forward to hearing everything about your wonderful nature trip. 
            Write to us as often as you can – no stress – we will BE here for you :)
            Love, Maria

          • http://www.janetspreiter.com Janet

            It is strangely comforting to know there are still places left on this planet where there is little or no internet connection!

          • Annie_B

            Ivana, how could we forget you?? :) I love reading your posts.You are one of the bodyrocekrs who always inspire me. Have fun working in a camp!! 3 months sound like a long time but I bet you will have so much fun enjoy doing what you love. We will be here for you :)

          • Anonymous

            Thank you Annie…It is just…I am so used to have you all every day,so many times a day..and I will be missing you..of course I will have fun and 3 months will pass, but still..
            well now that I know that you will be missing me also, it is somehow easier…not that I am complaining..it will be 3 great months…
            I will check in as much as I can…
            kiss

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

    I did this yesterday, but never wrote down my scores.  I was feeling kind of down and my scores reflect it.
    Side plank (l) 8, 8, 7(had to modify the last round)
    Side plank (r) 6, 6, 8 (had to modify the last round)
    Prisoner get up 4, 4, 4
     

  • http://twitter.com/GoustiFruit GoustiFruit

    I was sick yesterday and couldn’t do anything (I didn’t eat cucumbers, only carrots, are they dangerous too ?) and today I didn’t feel that good but I didn’t want to let too many workouts pass and have to catch-up later, so I pushed myself to do this one…
    Side Plank L: 12 / 12 / 12Side Plank R: 12 / 11 / 12Prisoner Get Up: 7 / 7 / 7
    Also it was not a good idea to do the side planks bare foot on the tile floor, it went all slippery and very difficult to do :-p

    • http://www.janetspreiter.com Janet

      That slippery floor just makes you work that much harder  :)

  • Tamar

    my sides are so sore from this workout.. dont know why im very strict with working on them :(.. this means good workout
    thanks

  • Bverner

    My friend megan and I just finished this workout. Although I have been bodyrocking for a couple of months now today was her second day. I was very proud of her because she didn’t modify any exercise and pushed through the whole time. 

    We forgot to write down her scores or the first part of mine but her are my scores for the second and third part:

    Side plank knee tuck: 8,8,7,8,7,7
    Prisoner Get up: 6,5,5,6
    Plank Jumps: 9,5,5,4,4,5,4,5,5
    Knee Hugs: 4,4,2,3,3,3,3,2,3

  • http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

    wow that last part was BRUTAL !!
    thx 

  • http://www.janetspreiter.com Janet

    I did an hour hard hill run first (really felt strong), then an hour cruising low hills with little sprints on the mountain bike.  I did the Amazing Abs while I was waiting for my turn to shower.  I didn’t write down any scores, but I did 9-12 side planks (really lifting high with the hips) and managed 6-7 prisoner get ups each set.  I lost count on the rest of it.  I did the knee hugs without using my hands to help pull in.  I really liked the ab focus..great mix.  I love how you keep us guessing.   
    Can’t wait to see your new house posting!

    • MariaBjørgJepsen

      You amaze me every single day :)
      I would find it horrible to train so much in the heat!
      Heat is my worst enemy when training. It dries out my throat and kills my energy!
      I prefer it semi-cold and airy, mmmm.

      • http://www.janetspreiter.com Janet

        I do too!  That is why I get up so early to exercise.  Maybe it is those early years of watching Jack LaLanne do workouts every morning on TV (There wasn’t a lot of early morning TV to choose from back then!)
        The heat is a real energy sucker!

    • Annie_B

      Janet….I would love to click “Like” 100 times!! You inspire me :)

      • http://www.janetspreiter.com Janet

        Not trying to inspire…I just love all my different sports and can’t decide what to leave out, so I do them all.  I also did an hour and a half anusara yoga in the evening and was out cold for the final savasana.  I didn’t wake up until people rolled up their mats to leave and were practically stepping over me.  haha!   zzzzzz!!

  • Leslie-Anne

    Awesome workout! Abs are my fav!!! I loved the kick ups!!
    part2:
    LT: 9, 9, 9
    RT: 10, 9, 9
    Get ups: 5, 6, 6

  • Kellie

    Ended up waiting and doing this today. My arms hurt too bad last night from the push ups. I didn’t keep track of anything except planks and prisoner get ups. 

    plank L: 7, 8, 9
    Plank R: 7, 9, 9
    Prisoner get ups: 5, 6, 6

    I’m sweating like crazy now. I thought my legs were going to fall off along with my arms!

  • http://dirtroadrunner.blogspot.com Christyruns

    PLANK L 9,9,10
    PLANK R 9,8,10
    PRISONER GET UP 8,8,8

    thanks for another great workout! This was definitely intense for the abs.  I am so sweaty now.

    • http://www.janetspreiter.com Janet

      Wow!  How do you manage 8 prisoners?!  I can get 7, but that’s it.  Impressive!

  • Aida bodyrocker! ♥

    HELLO EVERYBODY! ☺
    I was wondering…I’ve been drinking green tea for about 2 months(great Zuzana’s advice) and now I’ve heard that also there’s another tea that helps burning fat, among other benefits, which is the red tea. The question is: what tea is it better to drink? Should we drink both? I have no ideaaa, so I just bought also the red one, and now I seem to be drinking both…ANYBODY KNOWS? THANKS!! :) xoxo

  • http://thedelicateplace.wordpress.com/ melissa @ the delicate place

    Side Plank KTuck L: 9, 9, 8
    Side Plank KTuck R: 8, 7, 7
    Pris Get Up: 6, 6, 7

    Plank Jumps:9,9,9,
    Knee Hugs: 6,4,4

    my abs were dead at the end! those hugs were shakey!!

  • Cindy

    This is really an amazing workout that can work your entire body.
    Kick Ups 10reps/Mt.Climbers 20 for 9 rounds
    Side Plank Ktuck R 13-14-13
    Side Plank ktuck L 13-14-13
    Pris. Get Up 8-8-8
    Plank Jumps 9 rep./Knee Hugs 8 reps for 8 for 9 rounds
    Thanks!

  • DameTenacious

     Whew! ok I had a helper today so I was able to document all my reps.  I feel great! It was awesome to have my little niece watching me to, she seemed very interested.  I even had her trying prisoner get ups. 

    Pt 1
    kick ups – 11, 14, 11, 11, 12, 11, 12, 10, 9
    Mountain Climber peaks – 9, 7, 12, 10, 10, 10, 12, 10, 7, 5

    Pt 2
    Side Plank Knee Tucks R – 11, 9, 7 ; L – 12, 10, 9
    Prisoner Get Ups – 4, 6, 5

    Pt 3
    Plank Jumps – 6, 4, 5, 5, 2, 4, 4, 4, 2
    Knee Hugs – 3, 3, 3, 4, 5, 4, 3, 4, 4,

  • Anonymous

    Today was a day “Brutus” seemed to be winning.   I was tired, didn’t have my lunchtime workout, & came close to flaking out of a planned hike. He lost.  Not only did I hike, but when came home I did this workout. :)

    I love barefoot apartment workouts, but I feel like I’m not pushing as
    hard as when I’m in shoes at the gym.  I really focus on landing softly
    as to not make my downstairs neighbor hate me…still beats no workout
    though! 

    Didn’t count Parts 1 or 3.
    Part 2: I did this in the wrong order, so to balance out side planks, I did an extra round
    Lt Side: 8-7-8
    Rt Side: 6-8-8
    Prisoner Get Ups: 3-5-4-5

  • Mary Lou

    Another good one! I didn’t have my helper this morning so I didn’t write down parts 1 and 3 either. Part 2:
    left side: 9, 10, 8
    right side: 9, 10, 9
    get up: 5, 6, 6
    I felt good so I added another 9 rounds of 10/30 of:
    hanging knee raises: 13, 13, 12
    dip station raises: 17, 17, 17
    dancing crab: 5, 6, 6

  • Anonymous

    I’m leaving for vacation today, and I wanted to get in a workout before I was stuck in the car all afternoon. I feel a little better riding in the car after a good workout, how about you guys?
    I’m glad you’re moving into your new place! I’ll check it out in a week when I get back.
    Part 2-
    Side plank (R)- 7, 7, 8
    Side plank (L)- 6, 7, 7
    Get ups- 5, 5,  6

    • MariaBjørgJepsen

      Have a fabulous holiday, Leanna :)
      Enjoy it !!!
      Love, Maria

  • Charlie D.

    Oops.  I messed up the times on part II – I thought it seemed easy.  I’m going to walk the dog then do it again.  

  • Anonymous

    I haven’t had my computer all week, but I’ve finally caught up with these workouts and can post my scores:

    part 2: R side= 10, 9 1/2, 10
               L side=10 1/2, 10, 10
              Get Ups=6, 6, 6

    I like the incorporation of the burnout rounds with regular intervals!

  • http://delightfultastebuds.wordpress.com Jos

    Thank you for everyone’s nice comments regarding my lower back pain. Today when I got up, I felt a lot better (still felt it a bit, especially at the back waist area when sitting down), so I did this one.

    I focused more on my form rather than racing thru the time to get highest rep.

    Part #1 and #3 – maximum effort – didn’t write down but I’m sure to push myself hard without sacrificing my forms

    Part #2
    Side Plank and Knee Tuck (Right) 7-6-5
    Side Plank and Knee Tuck (Left) 7-6-6
    Prisoner’s Get Up 6-5.5-5

    Afterward I did some upper body strength training like pike press, push
    ups (triceps style) and dumbbell overhead press (used a pair of 8lbs DB)
    for 3×3 and 5×5

  • Kendra

    Ha!  I feel both dumb and badass at the same time…I misunderstood the intervals, and instead of doing 9 total intervals in part 2, I did 9 total of the whole sequence, actually doing 27 intervals!  So, it ended up being a 24 minute workout instead of 12, but it was haaaarrrd and rewarding.  I didn’t notice that so much more time had gone by because I did pause the timer a few times, plus with such an intense and fast-paced workout, I didn’t notice.  

    So here are my scores for all those intervals I did:

    Left side plank: 9-8-10-9-12-10-11-11-10
    Ride side plank: 8-9-9-10-8-11-11-11-10
    Prisoner get-up: 6-6-7-6-5-8-6-6-6

    I LOVE this site!  I was looking for something just like this–something fun and motivating.   Thanks Zuzana and Freddy for all you do!  

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

    Really enjoyed this workout. My scores:
    Side plank knee tuck – 7, 10, 12 (left) & 10, 11, 12 (right)
    Prisoner get ups – 5, 6, 6
     

  • KIMBERLAKE93

    CONGRATS on the new house.  Hope you guys and the doggies are luving your new home and enjoy making it comfy!  :)
    I luv’d this workout…….the first one I did since the 600 Reps (gosh, it killed me….hardest ever!).
    Part 2 results:
    Side Plank Knee Tuck (L):  9/9/10
    Side Plank Knee Tuck (R): 8/9/10
    Prisoner Get Ups: 4/5/5

    Thanks guys for all you do!!  And, regardless what’s going on in LA……I hope you continue with this BODYROCK site, it’s helped change/save lives….please keep it going!!!  

    Have a fantastic day BODYROCKERS!!!  :)

  • http://www.janetspreiter.com Janet

    No new postings for today so I did this one again; I really like this one.
    (Warm up with an hour hill run)kick ups between 10-12mt climbers about 8side planks got 12 both sides all the times except the first one at 10prisoners 7 each timeplank about 7knee hugs about 7 (didn’t use hands to hug in)And we finally have surf, so out into the ocean next for the really fun part :)

  • http://www.janetspreiter.com Janet

    No new postings for today so I did this one again; I really like this one.
    (Warm up with an hour hill run)kick ups between 10-12mt climbers about 8side planks got 12 both sides all the times except the first one at 10prisoners 7 each timeplank about 7knee hugs about 7 (didn’t use hands to hug in)And we finally have surf, so out into the ocean next for the really fun part :)

    • Anonymous

      Posting will be up in 3 minutes :)

      • http://www.janetspreiter.com Janet

        dang!

  • Anonymous

    Hi there – we lost a few days here and there while we were moving – getting back on track now that we have settled. You can always select an older workout :)

  • Anonymous

    Hi,
    I shoot Zuzana doing her workout – and as you can tell from the videos, it is very much documentary style – I have to be quick and get the best shots that I can on the fly because there are no repeats :) What you see is what we do. Obviously diet plays a big role too, but we are not working out behind your back :) Also it takes an average of about 6 hours to make each video update and we like to spend as much of the day outside in the sun and being active as possible :)

  • Anonymous

    There are a few ways to approach this one – sounds like you have a faster system :)

  • Anonymous

    Or Zuzana is the luckiest girl hahaha :)

  • Anonymous

    Or Zuzana is the luckiest girl hahaha :)

  • Anonymous

    I’m a few days behind, but I am looking forward to this workout tomorrow morning.  By the way Zuzanna, your hair color really highlights your face beautifully.  Radiant! :)

  • Anonymous

    I’m a few days behind, but I am looking forward to this workout tomorrow morning.  By the way Zuzanna, your hair color really highlights your face beautifully.  Radiant! :)

  • Annie_B

    Hi Guys!! This is a pure torture 12 minutes and I love this workout!! The Side plank knee tuck is challenging.I was thinking about extend the workout but end up with 10 minutes skipping instead.I didn’t feel bad though cos I know I pushed hard throughout 12 mins.

    Kick Up : 18-5
    Mountain Climer Leap : 15-6
    Side plank knee tuck(L) : 9/10/10
    Side plank knee tuck(R) : 10/11/10
    Prisoner get up : 6/7/6

    Plank Jump :8-6
    Knee hug :8-4

  • Annie_B

    Hi Guys!! This is a pure torture 12 minutes and I love this workout!! The Side plank knee tuck is challenging.I was thinking about extend the workout but end up with 10 minutes skipping instead.I didn’t feel bad though cos I know I pushed hard throughout 12 mins.

    Kick Up : 18-5
    Mountain Climer Leap : 15-6
    Side plank knee tuck(L) : 9/10/10
    Side plank knee tuck(R) : 10/11/10
    Prisoner get up : 6/7/6

    Plank Jump :8-6
    Knee hug :8-4

  • Lucka

    YAH! This was the first BodyRock workout that I have done in a really long time! I have missed this feeling!

  • http://www.janetspreiter.com Janet

    I’d go for what makes you happy, healthy, and feels good.  What else is important?

  • http://www.janetspreiter.com Janet

    whenever you feel like you can’t and you are dreading them you know it is time!
    Seriously, do Right, Left, get ups, right, left, get ups etc is my understanding

    • ivy

      thanks, Janet! i guess i gotta remember my scores for knee planks in order to get my full reps of get ups!

  • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

    Side plank left: 6/6/5
    Side plank right: 6/6/6
    Prisoner get up : 6/6/6

  • MariaBjørgJepsen

    Welcome here, Kathi :)
    You are going to love this amazing space of wonderful, friendly, motivating and inspiring BodyRockers. We are not only trainers but great friends, too!
    Be proud that you tried Rockin’ and pushed yourself. Jump on the exercise wagon with us :)
    Love, Maria

    • vegankathi

      Thanks so much for your welcoming words, Maria!! :)

      I’m really grateful for having found this space. It’s truly amazing!

      Love, Kathi

      • MariaBjørgJepsen

        You are more than welcome :)
        Now, promise me you will never be ashamed of your scores, ever!
        A BodyRocker who pushes at the max should always be proud and happy.

        • vegankathi

          haha, you are so sweet! thank you!!
          but you’re right we should always be proud for giving our best, no matter at what level we might be.

          ps: I promise! ;)

  • http://www.facebook.com/people/Kavita-Doodnauth/513104005 Kavita Doodnauth

    killer.
    kickups: the first round I know I did about 17 and was reduced to 8 by the last round
    mountain peak: started out at 10 and was reduced to 4
    ouch!

    side plank right: 9,8,9
    side plank left: 8,7,8
    prisoner 6,6,5

    plank jump: out of the gate at 10 and limping to the finish with 4
    knee hugs: 5 was my best and for the last round begging for my mama I managed 3.

    like I said. Killer. Mwah.

  • vegankathi

    haha, you are so sweet! thank you!!
    but you’re right we should always be proud for giving our best, no matter at what level we might be.

    ps: I promise! ;)

    • vegankathi

      oh sorry, i meant to post this as a reply to an other post… is there any way I can delete my post?

  • Anonymous

    hey guys,

    i finally did this workout today, i got distracted and forgot to warm up so i struggled through the workout and did the second round wrong but here are my numbers.
    R: 9, 12, 10
    L: 9, 8
    Prisoner: 4, 4, 5, 4

  • Anonymous

    Sweating! My scores for amazing abs: Kickups 9′s and 10′s, mountain climber peaks 12,11,14,10, 11, 10, 11, 10, 11. Side plank knee tuck(right) 9′s and 10 Side plank knee tuck(left) 9′s and 10′s.Prisoner get ups 8′s across the board.  Plank jumps 12, 11,12,14,11, 10,11, 12, 11 and knee hugs 5,5,6,5,5,5,5,5,6. 

    I finally got around to doing this one. Loved it. I’ve been busy working out in the peach farm.

  • tee

    This little workout was a killer!
    kick ups 12 down to 6
    mountain climber 7 down to 4
    side plank right 12, 10, 9
    side plank left 12, 10, 9
    prisoner get up 4, 4, 4
    plank jumps 7 down to 3
    knee hugs 4 down to 3

  • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

    I love love love this bra!!! It looks really nice on you especially with this new brown L.A. skin tone ;)

  • Migoshman

    bonjour everybodyrockers ^^

    Part 2 :
    side plank knee tuck (left) 9 – 10 – 10
    side plank knee tuck (right) 8 – 10 – 10
    prisoner get up 7 – 5.5 – 7

    great workout, thanks ^^  (and I don’t think I want to be a prisoner, harsh to get up at the end ^^, I will be a good man then :D

  • Cindy

    I did this one today.
    Kick Ups 11 and Mt climber 22
    Side Plank knee tuck R 11-10-10
    Side Plank Knee tuck L 11-10-10
    Prisoner get up 7-7-7
    Plank Jump 15-20
    Knee hug 7

  • Sarah

    Gonna Start this one now!  Beginning with 10 minutes skipping! :)  Yay, scale said I was 1lb lighter today.  This baby weight is slowly but surely coming off after 1 year of working my butt off losing barely anything before I found your site.  After I found this site I have lost 5 lbs in the last 2 months and am getting more toned.  Would like to lose faster but, hey what can you do :)

  • Zoe Quixote

    ok,
    8,9,8
    8,7,8
    6, 6, 6
    i couldn’t keep track of the 10/10 exercises, but i shot for 10 reps and generally made it :)))
    followed by skipping and air kicks :)) thanks!!!

  • MariaBjørgJepsen

    I loved this workout and decided to try beating my first scores from 2nd of June ( ):

    Kick-Ups: 25 to 19   (20 to 16)
    M.C. Peaks: 16 to 12   (12 to 8)
    2.
    Side Plank & Knee Tuck, R: 19-16-16   (14-14-13)
    Side Plank & Knee Tuck, L: 14-15-16   (12-12-13)
    Prisoner Get-Ups: 10-10,5-10,5   (8-8-8)
    3.
    Plank Jumps: 14 to 8   (10 to 8)
    Knee Hugs: 11 to 8   (9 to 7)
    I adeed:
    100 Ab Pulses
    100 Bicycles &
    60 Chest LiftsMuch Love, Maria :)

  • Anonymous

    i just done it and was really nice to do only abs:-)petra london

  • Anonymous

    i just done it and was really nice to do only abs:-)petra london

  • Cindy

    I did this one after my 8 treadmill sprints. I feel so great now. Thanks!

  • Anonymous

    All of these work outs are a good star! Do the best you can do with each move and modify if you must….what matters here is that you PUSh yourself to your limit in order to burn fat! ; )

  • Kendra

    Did this one again.  I did the full 600 rep workout yesterday so today I w anted something with just bodyweight, and no more than 12 minutes.

    I did better than last time, though last time I misunderstood the rounds and did each of the middle exercises 9 times instead of 3 (I Misunderstood what a “round” was).

    Anyway, scores: 
    10-11-11.5
    12-11-12
    8.7.5-8

  • Katie

    I just did this workout and I thought it was crazy intense. Maybe because my muscles are still super sore from the other day from “booty shape up” workout. but my scores were: Side plank knee tucks Right- 9,8,6. Left- 11,10,9 and for Prisoner get ups- 5,6,6. I had such a hard time staying balanced doing these exercises.

  • http://www.dheana.com Dheana

    I just did this baby today again and LOVED it! Body weight workouts rock and there are so many here to choose from. Thanks so much for this amazing resource. I was actually inspired to do TWO workouts today and this was my first:

    Part 1 – 10:10 x 9 = 3 minutes – no rest between sets
    Kick Ups
    Mountain Climber Peaks

    Part 2 – 10:30 x9 = 6 minutes interval training
    Side Plank with Knee Tuck – left      9.5 – 8.5 – 8
    Side Plank with Knee Tuck – right  8.5 – 8 – 7
    Prisoner Get Ups    6.5 – 6 – 6.5

    Part 3 – 10:10 x9 = 3 minutes – no rest between sets
    Plank Jumps
    Knee Tucks

    I followed up with Hot! Hotel Room workout which is AWESOME too. Love the alternating sets b/w Sandbag Squats and every kind of push up you can imagine. Time FLEW by!

    Now I feel great and can’t wait to carry this positivity out in to the rest of my day! :) Thanks again guys!

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

    My Score:
    Part I: 9 X 10/10 (no rests)
    - KICK UPS
    - MOUNTAIN CLIMBER PEAKS
    Part II: 9 x 10/30
    - SIDE PLANK KNEE TUCK (LEFT SIDE): 8, 8, 7
    - SIDE PLANK KNEE TUCK (RIGHT SIDE): 7, 7, 7
    - PRISONER GET UP: 5, 4, 5
    Part III: 9 X 10/10 (no rests)
    - PLANK JUMPS
    - KNEE HUGS

  • kat

    Love this one!!
    here are my scores
    kickups and mountain climber peaks 9 10/10 (15 reps :)
    side plank knee tuck L 9 9 10
                                      R 10 11 11
    plank jumps 9 10/10 (reps were between 9, 10)
    knee hugs 9 10/10 (reps between 4, 5)
    shower time :)
    thank you so much for another great workout

  • Mary Lou

    This is another good one!
    kick ups: 8/9 ish
    mtn climber peaks: 9/10 ish
    planks left: 11, 11, 10  5 more than last time!
    planks right: 10, 10, 11  3 more than last time!
    get ups: 6, 6, 6  1 more
    plank jumps: 8/7′s
    knee hugs: 4/3′s
    I also added 30 russian twists and 30 sandbag situps with 15 lbs, 30 hanging knee raises and 30 front bends and 30 each side bends with 20 lbs for good measure. Whew!

  • Cindy

    This is one of my favorite workout. I have done it three times.
    Kick ups 16-19 rep.
    Mt. Climber 23-25 rep.
    Plank L 12-11-10
    Plank R 11-11-10
    Plank jumps 14-16 rep.
    Knee hugs 7-8 rep.
    Thanks!

  • Anonymous

    My second time to do this one. Beat my old scores. Great! ♥

    KICK UPS: 19 – 19 – 18 – 19 – 19 – 19 – 19 – 20 – 19
    MOUNTAIN CLIMBER: 19 – 19 – 18 – 19 – 19 – 18 – 18 – 19 – 20 
    SIDE PLANK KNEE TUCK LEFT: 7-8-8 
    & RIGHT SIDE: 7-8-8 
    PRISON GET UP: 7-7-7 
    PLANK JUMPS: 8 – 9 – 10 – 10 – 10 – 10 – 10 -10 – 10 
    KNEE HUGS: 6 – 7 – 7 – 7 – 7 – 7 – 7 – 7 – 7

  • Anonymous

    My second time to do this one. Beat my old scores. Great! ♥

    KICK UPS: 19 – 19 – 18 – 19 – 19 – 19 – 19 – 20 – 19
    MOUNTAIN CLIMBER: 19 – 19 – 18 – 19 – 19 – 18 – 18 – 19 – 20 
    SIDE PLANK KNEE TUCK LEFT: 7-8-8 
    & RIGHT SIDE: 7-8-8 
    PRISON GET UP: 7-7-7 
    PLANK JUMPS: 8 – 9 – 10 – 10 – 10 – 10 – 10 -10 – 10 
    KNEE HUGS: 6 – 7 – 7 – 7 – 7 – 7 – 7 – 7 – 7

  • http://kelleykelleymoore.tumblr.com/ kelley.. kelley moore !!

    love it !!  Hard stuff !!

  • AmberRose31

    pretty hard workout…but I was able to do it all today without easier variations.  Felt great! 

    I averaged 7 reps for each of the side planks, and 5 for prisoner get ups

  • http://twitter.com/MsGiginka Ms.Giginka

    Hard for abs  :D
    1. 9,7,6
    2. 8,9,6
    3. 8.6,6

  • Gwyne23

    This was my first workout from your site! Loved it! I certainly needed to make some modifications to the plank etc, but I’m looking forward to more. Thanks for the free workout!

  • Anonymous

    love this one!!!

    did one more rep on each than last time :))))
    thanks, zuzka!

  • http://www.facebook.com/vivi.bobadilla.f Viviana

    Hi, I did this workout today, my  scores:

    side plank knee tuck right: 9, 10, 10
    side plank knee tuck left: 9, 10, 10
    prisoner get up: 5,6,7

    thaks, Zuzana

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

    Second try on this workout! i like it alot!!! i added an extra 10/10 combo of pendulums and reptile elbow planks, it was killer! 

    kick ups: 13-7
    m.climber peaks: 10-7

    Get up (on squat position) 7-7-7-7-7
    Dancing crab: 21-21-21-21-21  yeah i felt like doing this exercise haha

    Pendulum: 20-11
    Elbow reptile planks: 6-4

    Plank jumps: 9-7
    Single knee hug: 4

    + 4 min tabata jump rope (8r 20/10) high knees, skipping etc. 

    + Burpee for erin and some stretching, btw today is my bdayy!!! 

  • Anonymous

    LOVE this workout! , as a bust mom of two little girls I need hardcore workouts in as little time possible, thank you! Im new to BodyRock and can’t wait to try all the exercises on your site! :)

  • Miss Rebecca

    One exercise at a time.  So it looks like this:

    10 seconds rest
    Side plank lift and knee tuck (right side) for 30 seconds
    10 seconds rest
    Side plank and knee tuck (left side) for 30 seconds
    10 seconds rest
    Prisoner get-ups for 30 seconds

    You will complete that circuit a total of three times.  

  • Miss Rebecca

    You set your timer for 9 rounds of two intervals:  a 10 second rest interval and a 30 second work interval.  This works out to a total of 6 minutes and it will look like this:

    10 seconds rest
    Side plank lift and knee tuck (right side) for 30 seconds
    10 seconds rest
    Side plank and knee tuck (left side) for 30 seconds
    10 seconds rest
    Prisoner get-ups for 30 secondsYou will complete that circuit a total of three times.  

  • Autumn

    You made this look easy! It is not even close to being easy but I can already feel it. Thanks for the free workouts :) I have a new place to get workouts from!!

  • Bodyrocker Nano

    Side Plank L : 6,5/6,5/6
    Side Plank R : 7/6/7
    Prisoner Get Ups : 8/8/9

  • Bodyrocker Nano

    Side Plank L : 6,5/6,5/6
    Side Plank R : 7/6/7
    Prisoner Get Ups : 8/8/9

  • tammy

    thank you so much for this i dont have te time or the money for a personal trainer or gym membership this is so freakin’ hard but worth the effort !!! looking forward to more workouts to get the entire body rockin’ like yours it’s never too late i am 50 and i will look like this