and where is the “inside”???

me too! I’m super stoked! I did the Hot Girl Fight workout today… it was BRUTALLY AWESOME! So glad to have you back up!

Bodyrock.com is a money source!

Those high knee skips always drain me. It’s amazing how I am drenched in sweat after just 12 minutes. My scores:
High Knees: 81, 73, 68, 73, 64, 64, 64, 61, 71
Ball Chopper: 14, 13, 13
Reverse Push Ups: 12, 11, 11
123 Sumo Jumps: 11, 11, 11
Great workout, thank you. And your new home is just gorgeous. Wow! Easy to see why you two fell in love with it. Thrilled that you got it, Enjoy! Can’t wait to see the rest of it.

Awesome, I can’t wait to do this workout tomorrow. Glad you and Freddy are settled in. 

good luck Monique ! ive been bodyrocking 3 months now and im currently 7weeks pregnant and still going.  These workouts are definately worth it. Freddy and Zu have created an unreal experience with this site.

I usually watch a workout the night before I do it.  I write the workout in my workout log, including how many rounds, the timer settings, & space for reps or time.  I also will draw little diagrams for the moves I know I’ll forgot.  Usually, I go through each exercise at least once so I can remember it the next day.  

my scores
high knees 76,80,75,77,77,73,74,78,77
ball chopper 12,12,12
reverse push ups: 15, 14, 14
123 sumo jumps: 11, 12, 12

Hi,where are you from Kristina…your name sound like you are from somewhere around…I am from Croatia, Rijeka..

Hello people,

This one went so fast :) It felt so good.

1. Skipping 73,65,58
2. Ball chopper 9,11 and a half,11
3. Skipping 70,62,68
4. Dips (no dip station) 10,11,12
5. Skipping 70,63,65
6. 123 Sumo jump 11,11, 12 and a half.

Enjoy your sunday everyone.

p.s. Can´t wait to see the house, the little part I could see seems very nice :)

Wow I’m so glad you’re in LA! Now you can enjoy your weather all year round and not get stir crazy in the cold:) I will do this workout later today and I will enjoy it! 

I’m about to do this workout it looks awsome, can’t wat to go back to school in August:) gonna get serious baggage

Hi there, Its great reading everyone’s comments and being a part of this fabulous and inspiring online community. I am going to do this workout first thing tomorrow morning (5:45 a.m). I couldn’t workout today because I had to teach a strength training class and spin class back to back and it was too nice to spend any more time working out today. I will post my scores as soon as I am done.
Freddy & Zuzanna I can’t wait to see your new house!

My scores are:
High knees – from 84 to 94;
Ball
chopper – 15, 15, 16;
Reverse push ups – 14, 17, 17;
123 Sumo jumps –
14, 14, 13.

The house is magic, like the view in the mirror))) Freddy appeared there too))))

Remember the days when I couldn’t do two high knees with a jump rope…. Now it’s like I’m on fire! :)

My scores:
Ball Chopper 15, 14, 13
Reverse push ups 6, 6, 7
123 Sumo Jump 8, 7, 8

I love the workouts that have us skipping every-other move. Makes me sweat more :) My scores:
Skipping: 50,38,46,42
Ball Chopper (on floor, no ball): 9,12,12,12
Skipping: 39,52,45,49
Reverse Push-up: 12,11,13,12
Skipping: 47,42,52,47
1-2-3 Sumo Jump: 11,13,13,13

Let me just say that I started following your Hot Blooded Warm-up prior to the workouts for about a month now and not only is my performance better during the workout, but I feel like I am seeing better and faster results in my body composition as well :)

OMG my comments appear immediatly !!!  I’m so happy !!
Really, i was so dissappointed to have to put again and again my score (that sometimes i give up…)
Sometimes I would like to answer to another bodyrocker, or ask questions I couldn’t. And now I have the impression to really to belong to bodyrocker community.And it was important for me because for me it’s motivatng, and and healthy accompaniement

Thanks a lot to accept a new French bodyrocker !!!!!! Love you !!!

I did it and I pushed hard. I am in my second month and I am getting strong with each week. Here are my scores:
Jump ropes Totals: 437
Ball Choppers: 10,10,11
Reverse Push Ups: 13,12,10
123 Sumo jumps: 7, 9, 9

Thanks for the workout!

Nice one.  I didn’t use the jump rope – I’ve been struggling with plantar fasciitis in my right foot, so I just used it as an opportunity to pay really close attention to how my foot strikes the ground.  

chops: 9, 9, forgot to count
rev. pullups: 10, 9, 11
123 sumos: 7.5, 10, 10

I knew this day would come eventually…
We did this workout together with my darlin’ husband to be and the first time in our collective BodyRocking history (I had an advance of 1 month) I couldn’t beat him in the non-skipping exercises. …he didn’t use a skipping rope for his high knees though – might I add – and I think the workout was harder with the rope ;-).

Anyway, our scores are:
Skips: Sünci: 82, 82, 82 | Craig: 76, 77, 72
Balls: Sünci: 13, 12, 13 | Craig: 13, 15, 16
Skips: Sünci: 82, 82, 80 | Craig: 76, 77, 74
Rev PU: Sünci: 15, 13, 13 | Craig: 20, 20, 17
Skips: Sünci: 78, 80, 76 | Craig: 78, 72, 76
123 SJ: Sünci: 11, 10, 11 | Craig: 10, 11, 11

I loved the simplicity of this workout Zuzana :D. I wish you would show the tour of your place here on Bodyrock like you’ve done in the past but, I respect your decision. I don’t have a Facebook account :( Anyways, here’s my numbers:

High Knees Skipping: 90/89/89/89/87/87/87/87/86
Ball Chopper: 15/15/13
Rev Pushup: 17/16/15
123 Sumo Jump: 15/13/13

Don’t you just love workouts that make you long for the next exercise in the set and then when you get there you long for the next.  You are sweating so bad, putting all you have into them.  At the end you feel like you are dead.  You cool down and start to think to yourself…”maybe I could do that workout just one more time”.  Yea, that’s body rock for you!

Here are my scores:
High Knees (no room for rope):  104, 98, 105., 98, 106, 103, 106, 105, 103
Ball Chopper:  13, 14, 13
Reverse Push Up:  9, 10, 7 (I think my dip station might be a bit too tall, but shh don’t tell my hubby.  He worked too hard to make it.)
123 Sumo Jump:  9.5, 9, 10.5

Thanks for another awesome workout.  I can’t wait to see the house.

WOW!!! I did this workout this morning and it was brutal…thats serious baggage can’t wait to post pics of my new body in August, and it’s all thanks to Zuzana. Your my insperation to go out and exercise :)

did this workout today (mon 6/6) my scores.. don’t laugh ;)

skipping~ 78, 50, 48
ball chopper~6,7,10
reg pushup (no dip yet)~10,10,8
123 sumo jumps~15,7,8
I’m having a hard time with the jump rope, I think mine’s to short, and it’s gonna take a few times to get down the time. I’m not fast enough and it seems I’m into my 30 sec interval before I’m ready.. anyone else having a hard time.. I’m new so it’s to be expected but it doesn’t mean I have to like it!! :)

http://www.youtube.com/watch?v=fLtTNQtZfDw
Hi Zuz and Freddy, you guys should consider going for this!!! 

I just did it at home today. My scores:
HK 80-76-77
BC 16-18-20
HK 75-78-80
RP 16-17-17
HK 75-76-76
SJ 14-15-17
Thanks and God bless your home!

I’d injured my back this morning trying to reach some goodies from a very high cabinet and pulled a muscle!! i was so mad cause i knew this would try to prevent me from working out!! but when i saw this new workout, i was very very happy, very little pain on my back while doing this workout! thanks bodyrocker goddess!! :) i love this workout so much i did it twice in one day! =)

Just did this workout and loved it! I really like these 12minute workouts with jumprope, I enjoy them so much and they are so fast :D
My score:
1) HighKnees with rope – 76-63-67
2) Ball Choppers – 13-12-13
3) HighKnees with rope – 76-64-57
4) Reverse Pushups – 8-7-10
5) HighKnees with rope – 74-73-65
6) 123 Sumo Jumps – 10-8-10

Loved the Sumo jumps, it was hard, but I closed my eyes, ignored the pain and just counted. Amazing!
I had a hard day at work today, my arms are DEAD from cutting the vinyl for like 4 hours (awwww, and my knees!) We are going to wrap the whole bus to a vinyl, so it is gonna be like a mobile advertisement. I love this outdoor work, more than just sitting in the office like I do 90% of the time. Glad to be back with all these workouts, next one is tomorrow morning, cause I will be probably too tired in the afternoon, doing the whole bus will be very challenging physically.

Thanks for the workout!!!

hi p. kay!
do you have an interval timer?  At the bottom of ths page you will see the pink interval timer.  on the right side of its screen you see the two intervals, one above the other.  Its set at 20 sec. and 10 sec.  for this workout you would change this to 10 sec and 30 sec. in the little box on the left of its screen is how many rounds you have set it for. on this one it is 8 rounds for this workout you would reset this to 18 rounds.
if you don’t have this timer,  some people use one’s on line.
Or you can watch a clock with a second hand but this is hard to do with 10 sec & 30 sec, its easier with 10 sec & 20 sec or 10 sec & 50 sec.

so now what all this means is when you start your timer you will wait for the first 10 sec,
then when it beeps you will start the first exercise skipping for 30 sec.  so this is the first round. 40 sec long. so 18 rounds x 40 sec = 12 min.  when you finish 30 sec skipping it beeps and you have 10 sec rest,so you may write your score down and get into position for the next exercise. 
when it beeps you start ball chopper for 30 sec,  beeps, rest and write score, get ready to skip etc. when you finish 123 sumo jump you will go back to first exercise and continue until timer ends at 18 rounds,  you will have done each exercise 3 times

then you may go puke in the corner! lol
hope that’s what you wanted to know!

They should be automatic again now :)

no rope 80-78-96
chopper 17-16-17
hK 94-84-88
bent over rows 12-13-16
HK 94-76-98
Sumo 6-10-11.5

a negative split..how weird is that!
hope to get dip station for birthday! need to get butt to hobby store to get a thick dowel to use in mean time.

Hi Marissa. I would take a look at the Diet Challenges (in the Food and Diet section of their blog) where you will find some great information on eating choices, and how often and what you should be eating. I think some people have a misconception that you need to eat less food in order to lose weight, but it’s all about the foods you choose and the portions you are eating. Zuzana and Freddy have lots of good info on this. I try to workout everyday, and the great thing about these workouts is how short, but intense they are.

I have also done some of Jillian Michaels’ exercise videos, and have two unopened DVDs on my shelf, because since finding Body Rock, I don’t need the long 50 min workout that is the same every time!

You can see from the thousands of posts from fellow Body Rockers that you will indeed see a huge difference in your fitness level and body composition after doing these workouts consistently. It will only take a couple of weeks to start seeing a difference.

Congrats on losing your baby weight, that is not easy!! Now it’s time to get Body Rocking!
As I said, spend some time looking through this site and you will find lots of information on what to eat, how much and when.

Good luck and welcome to Body Rock!

Hey, Marissa. Congrats on your weight loss! I’m 5’2” and am currently at 148. I’ve lost over 40 lbs since September using the Lose it! app for iOS. I consume between 1250 and 1700 calories per day, depending on if I’ve exercised, and what type it was. With the app, I can log my activity, and then I “earn” extra calories for that day, so that I’m always netting 1250 cals for the day. There are tons of places to track your workouts online if you don’t have an iOS device. You could try sparkpeople.com, fitday.com, caloriecount.about.com, livestrong.com/thedailyplate … just find one that works for you.

I recently hit a plateau at 30lbs lost, and discovered the paleo diet a few weeks into it. I lost 11lbs the following month! If you’re interested in paleo, you can check out http://robbwolf.com/ or http://www.marksdailyapple.com/ for “primal,” which is quite similar. You can learn the basics here, and if you decide you like it, I’d be happy to point you in the direction of more information. Good luck on your journey :) 

I hurt my wrist again, most likely work related, so I modified a few of the exercises for this one..
Regular High Knees: 83, 75, 88
Ball Chopper: 12, 14, 14
High Knees: 81, 86, 86
Star Crunch: 12, 13, 13
High Knees: 83, 85, 88
1-2-3 Sumo Jump: 8, 10, 10

Now time for my cool down and shower!

Great workout! I love these short intense ones where you don’t need much equipment and the exercises are easily adapted to all levels. I swapped the exercise ball for regular chopper sit ups from the mat and didn’t have anything to do pull ups with either, so swapped that for burpees. Perfectly short but sweet workout!

Did this workout today, Monday 6/27/11… AMAZING!!

High knees (without jump rope): 78, 75, 77, 75
Ball Chopper: 12, 13, 11, 11
High knees (without jump rope): 78, 77, 76, 76
Reverse push ups: 12, 12, 12, 11
High Knees (without jump rope): 77, 78, 76, 75
123 Sumo Jump: 13, 14, 12, 10

Thank you SO much Zuzana & Freddy!!
XOXO BodyRockers

1. Skipping (high knees):  90-90-95

2. Ball Chopper:  11-11-12

3. Skipping (high Knees):  92-96-97

4. Reverse Push Ups:  14-14-16

5. Skipping (high Knees):  93-97-97

6. 123 Sumo Jump:  11-13-11

Noted: I don’t have a dip station so I used my dining room
table.  I also do not have a big ball so I did the choppers on my mat :)

I did it today for beat my PB !

My score is today :
Ab chopper : 18.19.21
Reverse PU : 14.15.15
123 Sumo jump : 12.13.13

Skipping on average 70reps by 30s

Yes I beat it !!!!

Nice workout :)

1. 69-67-75
2. 16-21-17
3. 91-37-82
4.15-17-20
5. 92-80-86
6. 10-8-10

I did this workout three months ago and today:

Ball chopper: 25/23/24 (Old:15/14/13) 
Reverse push ups: 11/8/9 (Old: 6/6/7)
123 Sumo jump: 9/11/11 (Old: 8/7/8)

I was so amazed with how much better I did!!!

+burpee for Erin :)

New PB score today !!! Whoot !!
My skipping is really better !!
So my score is :
1/ skipping : 84.89.85
2/ Ab choper : 18.20.20 (no ball)
3/ skipping : 81.87.80
4/ reverse PU : 17.16.20
5/ skipping : 80.80.87
6/ 123 sumo jump : 13.14.15

High Knees Skipping : 84/75/74
Ball Chopper : 11/11/12
High Knees Skipping : 80/80/65
Reverse Push Ups : 11/7/15
High Knees Skipping : 68/70/79
1,2,3 Sumo Jump : 6/6/6

For those who want to see the video, this is a link :
 http://www.youtube.com/watch?v=rR7MEzKz290