365 Rep Belly Blaster Workout

Jun 9 2011

365 Rep Belly Blaster Workout

Posted by Frederick | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Zuzana and I wanted to thank you guys for all of the well wishes on the last post :) We are working hard to make this little community of BodyRockers even better. Our Developers are in the middle stages of building fantastic new community features that will take our BodyRockers section of the site to a whole new level. If you are interested in blogging and sharing your stories, photos, recipes and workouts you will soon have a place to do that here for free. Each BodyRocker will have the opportunity to have a profile and log in to record their reps, scores or whatever else they like :) All of this plus other cool features are on the way soon. We are also working on a bunch of other major projects that will make it possible for us to deliver even more workouts and diet challenges. We are really excited and things will be moving fast so check in regularly and we will keep you updated.

Best,

Freddy & Zuzana

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 12

Sandbag Squat & Backward Lunge30 reps
Triple Knee Tuck/One Leg Push Up Combo30 reps
Sandbag Combo - Full Body Exercise30 reps
Forward & Backward Lunge with Sandbag30 reps
Seated Pull Ups30 reps
Sandbag Squat30 reps
Plank Side Jumps30 reps
Lift Split30 reps
Pendulum30 reps
One Arm Press Up15 reps on each arm
Mountain Climber30 reps
Ninja Jump Tuck5 reps

Get your gear for this workout here:

Instructions:

Set your interval timer as a stop watch and complete the following exercises as fast as you can. Try to beat our time. I did it in 33 minutes and 2 seconds. Freddy was faster and completed this workout in 28 minutes and 31 seconds.

Sandbag Squat and Backward Lunge Combo

Start in a half squat.

Lunge back with your left leg. Return into the half squat and then lunge back with your right leg. Each time you return into the half squat counts as 1 rep. Complete 30 reps total.

Triple Knee Tuck/One Leg Push Up Combo

Starting position.

The first knee tuck is diagonal across your body.

Lift the same leg up,

and do a push up.

This is the second knee tuck – straight forward towards your chest. Do another one leg push up.

The third knee tuck is sideways. Do one more one leg push up and then switch legs. Each push up counts as 1 rep. Complete 30 reps total alternating legs after 3 reps.

Sandbag Combo – Full Body Exercise

Starting position with the Sandbag next to your left leg. Reach for the Sandbag and throw it over your left shoulder.

Step to the side with your right leg into a half squat.

Lunge back with your left leg.

Throw the Sandbag down next to your right leg.

Jump your feet into plank.

Jump your feet forward.

Jump up. This is one rep. Continue the same thing towards the left side.

Complete 30 reps total – this exercise takes the longest time to complete but don’t give up and do all of the reps.

Forward & Backward Lunge with Sandbag

Put the Sandbag over your right shoulder and lunge forward with your left leg. Get back to the starting position and now lunge back with your left leg. Each lunge counts as 1 rep. Complete 30 reps on your left leg and then switch legs for the next 30 reps.

Seated Pull Ups

Sit in the middle of your Dip Station with your legs extended in front of you and grab the handles. Pull yourself up as high as you can and return back down to the seated position. This is one rep. Complete 30 reps.

Sandbag Squat

Put the Sandbag onto your upper back or you can also hold it infront of you. When you are squating down make sure that your feet and knees are pointing slighly outwards. Push your hips back keeping your back straight and try to get your butt below your knees. The weight should be mostly towards your heels and you should try to keep your shins as vertical as possible. Squeeze your butt on the way up and push your hips slightly forward when you get all the way up.

Complete 30 reps.

Plank Side Jumps

Start in the plank position.

Jump both feet forward and to the right. Jump your feet back into the plank and now jump to the left. Each jump counts as 1 rep. Complete 30 reps.

Lift Split

Starting position.

Raise your legs up and do the split. If this is too hard for your you can bend your knees. Return to the starting position. This is one rep. Complete 30 reps.

Pendulum

This is your starting position. Jump and switch legs so that your left foot is now on the floor and your right leg extended to the side.

Each jump counts as one rep. Complete 30 reps.

Note: don’t round your back and keep your abs tight.

One Arm Press Up

Starting positon.

Press up to lift your upper body off of the floor.

Push your hips up as far as you can. Think about keeping your back straight and legs fully extended. Reverse the movement and get back to the starting position. This is one rep. Do 15 reps on each arm.

Mountain Climber

This is your staring position. Jump up and switch legs in mid air. Both feet will land at the same time. Keep your hands underneath your shoulders and arms fully extended. Each jump counts as one rep. Do 30 reps total.

Ninja Jump Tuck

This is the starting position. Knee down onto your exercise mat.

Use the power of your core and jump into the squat.

Jump up and tuck your knees in – this is called jump tuck.

Complete last 5 reps of this exercise and stop your timer.

Note: If you don’t know how to do the last exercise or you don’t have the power yet, do 5 burpees instead.

Around The Web

Burpee Reptile Exercise Challenge Amazing Fat Burn Workout

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

I’ll definitely be doing this one tomorrow- I just did the burpee-reptile challenge.. Not feeling too great. Thats fine- I don’t mind 2 workouts in a day! better for me, anyways! :)
http://twitter.com/FlaviaRequim Flavia Requim

I wanted to know how your hair stay soo bright and soft… I can´t touch your hair of course, but by the pics we can see that it shines a lot, you´re always changing colors and I love it, I wanted to be able to do the same with my hair but I can´t… My hair can´t take those changings.. =(
- MariaBjørgJepsen
  
  Flavia, long time no post! I have been thinking about you, while you have been “away”. Is all good? I love Zuzie’s shining, vibrant hair as well :)
  Much love, Maria
Donna

So excited for you both and all us BODYROCKERS. Freddy fantastic camera and video work, but it does help that you have our Zuzi asyour fitness model. Zuzi if I had a core as muscled as yours then I would be able to jump that high in a jump tuck:) Looks like I will be doing this tomorrow or Sunday because I visited “hot fit and tight in 2011″ today which was the first workout I first viewed when I discovered you guys on youtube. Thanks for the workout…
MariaBjørgJepsen

Zuz & Freddy, I am speahless…. You guys are so incredible I can not describe it. You almost made me wipe a tear with happiness with today’s news post. I totally love you. truly :)
This workout looks like so much fun and maybe an upcoming favourite. I just beat my old personal best in this 400 rep killer: http://www.bodyrock.tv/2010/12/27/sexy-sweat-in-400-reps-beating-my-personal-record/.

My old score from 28th of December was: 21:35 with a 6 kilo sandbag!

TODAY the 10th of May my score was: 17:25 with a 15 kilo sandbag!
An improvement of 4 minutes and 10 sec.

I will crack this one tomorrow morning :)
Much love, Maria
- MariaBjørgJepsen
  
  Do I see another Dane in here???? SHOUT OUT :D
- Donna
  
  Wow 15 kilo sandbag!!! I use 10 kilos and I find that heavy at the moment…
  - MariaBjørgJepsen
    
    Hey Donna :) I hope you enjoy your WELL deserved resting weekend, you fighter!!!
    I have to use 15 kilos to obtain anything. Otherwise I don’t feel my muscles working at all. But believe me, I started out light with 6 kilos in October 2010 and since then… I keep gaining STRENGHT :)
    - Donna
      
      Sure hope to have your strength soon:) I will up my sandbag weight when it becomes easy… Enjoy your weekend also…
      - MariaBjørgJepsen
        
        Thanks dear :) Where are you from, anyway?
      - Donna
        
        Aussie Aussie Aussie
        Oi Oi Oi
Anonymous

I’m so excited to try this workout, it looks totally brutal :)

And thank you for working so hard on constantly making things better and better on the site. Can this whole bodyrocking experience get any more awsome than it already is? I’m surprised every day by you guys, you ROCK!
http://adaptt.org/ ۞ BodyRocker ♥ Beth ۞

The Pictures are much brighter & much beautiful ! the order is clear & Im about to try this brutal out at some time of the day… =D

Wish ya luck !!! Keep Up the good work !!! your’e the best motivation… Love, Beth :)
http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

I love that you guys are so thorough with the instructions! I’m very visual and I love being able to see Z do the workouts but also see the photos and explanations! Thank you.. I’m so excited about the new stuff in the works.. I feel very blessed to have stumbled upon your videos on youtube!!! I love to rock my body, It’s like Christmas morning every morning. The first thing I do in the am is check your site. I was thinking that I would love to be able to sport some cool workout clothes that have the bodyrock logo on them…and I think my coffee would taste so much better if I was drinking it out of a bodyrocker mug, don’t you!!
I do have a question when you guys workout with out doing the vids (if you do) do you ever listen to music? music gives me that extra push that I need when I think I can’t do any more..I usually listen to my Ipod and put my gymboss on vibrate. I broke up with my trainer today and I didn’t have the heart to tell her she’d been replace… ;)
- http://profiles.google.com/emily.27.uk Emily Hale
  
  I never even thought about bodyrocker exercise wear, now I need some!! Wouldnt that be awesome. I am the same with checking the website as soon as I get up, cant wait to try this workout.
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

Heaven! This is exactly the kind of workout I’ve been craving ever since the 600-er. I cannot wait to get started. One question though: how does this add up to 365? 11 times 30 + 5 would end us 30 reps of something shy of the deal. I hope it’s not the one arm press ups that we’ll have to do 30 with each arm (as opposed to 15). Anyway it will be FUN.
- Vivi
  
  For the exercises “Forward & Backward lunge with sandbag” it is 30×2 (30 reps each legs) SO you have the 365 reps !
Vivi

This workout seems very complete ! But I have to find an alternative exercises for the seated pull ups i think, because I have no dip sation and i don’t know if with my chairs I shall be for the good height to raise my butt, i’ll see.
I’m going to make it immediatly, and perhaps an other one after…but i’m a little sick today (badly in the throat) so I don’t know, I will see how my body will be after this one ;-) As you Zuzana we have to learn to listen our body ;)

To us two Freddy! How you beat Zuzy, it is you whom I have to beat this morning!
- Alina
  
  Hi, I also don’t have the dip station. But I can suggest a very good alternative for that exercise. Well, I’ll try explain as best as I can. Your starting position: sit stratight on the floor with your legs extended in front of you – put your arms on the floor next to your hips, a little bit closer to the knees – push yourself up from the floor, your hips can be only few inches from the floor but you will already feel the burn (you should press your palms and your heels into the floor as hard as you can) – try to hold this position at least for two secs. Easier variation: slightly bend your knees – it is much easier.
  This exercise targets your abs and arms amazingly.
  Hope that helped, if you have any questions about this exercise or you just didn’t understand my explanation, feel free to ask )
  - Vivi
    
    FInaly i could make with my chairs and my wooden handle ;-) but your idea is very good i will try the next time !! Thanks
    - Alina
      
      You are welcome )
  - AmberRose31
    
    do you have a recommendation for the life split too??
    - Alina
      
      Hi, Amber! Well, instead of split I do Seated V-Scissors. It is from Zuzi’s workout “Best Ripped abs” (http://www.bodyrock.tv/2010/07/02/best-ripped-abs-workout/) (the last exercise) It targets your abs amazingly when you do not put your hands on the floor, but just keep the whole weight by tensing your abs. It is basically the same thing as the split, only on the floor.
      Hope I helped )
      - Alina
        
        Oops, the link does not work the proper way – it sends you to the wrong workout. Just type the “Best ripped abs” – it is July 2nd, 2010
    - Donna
      
      I use two chairs one on my right and one on my left I hold on and raise my legs to split…
  - Alina
    
    Oh, I forgot – if you want the additional burn, guys, try to lift one leg from the floor when you push your hips up – that is a real BURN!!!! I hope that some day I will be able to do this exercise with both legs in the air!!
    - Micha79
      
      Thanks Alina! I was going to do a star crunch, but I’ll definitely do this instead!
  - Donna
    
    I will use this variation soon as I too don’t have a dip station. I use two chairs and a broom for reverse push ups and two chairs back to back for lift splits and knee lifts:) I understood your explanation and thank-you for your explanation Alina:)
  - Donna
    
    I will use this variation soon as I too don’t have a dip station. I use two chairs and a broom for reverse push ups and two chairs back to back for lift splits and knee lifts:) I understood your explanation and thank-you for your explanation Alina:)
Catsnp

YEAH!!!! A time challenge and this one looks like a butt-kicker. Can’t wait to do it in the morning. You two are so amazing :) Thank you for being so open and yourselves.
ZoeRocker

I can’t wait to do this one tomorrow morning. I’ve been getting back into the routine. I’ve been so tired from working and I started to plateau, even regress!! Which I am sad about, but I’ve kicked it into high gear this week. I finished the 400 rep burpee workout today in 60:47. I beat my time by 9 minutes. I couldn’t believe I actually did it again, and without modifications!! Thanks guys!
- MariaBjørgJepsen
  
  Beautiful time score in the mean Burpee Killer, Zoe – WELL DONE!!! :)
Vivi

Yesss! My time is : 19.45. My legs are in fire !! One arm wasing in the last part, what a torture !!
- Vivi
  
  I used 10kg dumbbells. Perhaps I was faster than other because I had fewer weight ;-)
MariaBjørgJepsen

BTW I LOVE that redish/golden hair on you, Zuzie! It is perfect with your skin and eye colour :) Can I ask you: what do you use to wash and care your hair? Weird question, I appologize!
And that Nike top is COOL! Where can we buy it?Much love, Maria
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

25:33

It wasn’t the combos that were taking the longest time, in fact, I quite enjoyed them, and – surprisingly – the pendulums were feeling fine too, it was the one arm press ups (as expected) that I struggled with the most. Brutus was trying to convince me that it would be ‘just the same’ to alternate arms after each press but I shook him off and continued my desperate struggle with the 15 consecutive presses with each arm.

I shouldn’t feel discouraged by being slowed down by these monsters though, I think my time is fantastic – beating both Z&F (luckily I didn’t read @Vivi_bodyrocker:disqus’s scores before I got started ;-).

Thank you again for this awesome workout, guys, my day will be so much better with so much fun and great achievements already behind me.
- Vivi
  
  Exactly similar ! One arm press up, were terrible!! I think because there were in the last part. Sandbag combo, too, I made well it without too much pain.
  
  Today i read the explanations to be sure i didn’t forget, or missed a rep.
  Because be carefull : Forward & Backward lunge is only one rep not 2 ! And for Plank side Jump we have to count only the R & L jump not the middle one. I’m right ???!!!!
  - http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár
    
    I’m not sure anymore, but I think with the FwBw lunges you’re mistaken, the instructions say: “Each lunge counts as 1 rep”, meaning Fw=1, Bw=2, next Fw=3, etc.
    
    The plank side jumps I interpreted the same way as you, we only had to count the forward jumps, but each side jump counted as one (and not left+back+right+back=1). You’re incredible, Vivi. If you doubled on the BwFw lunges and your time is so flippin’ amazing, you must actually be a machine!!!
    - Vivi
      
      I had a doubt for Fw & Bw lunge because i made this mistake with an other workout. And for this workout, Zuzy didn’t count so without indication on the video i made how i thought !
      A machine? Nooo lol ! But you can be sure that when I made the second workout I was in pain !!
      I just finished the streching and i feel a little bit better now, but now shower !!!!
      - Anonymous
        
        If you watch the video again (I am just watching it now and heading to the gym shortly), when she does the fw&bw the first rep, she says “One”, it’s quiet, but it’s in there. That was after completing a lunge forward, knee up and lunch back. OUch!!! This is going to hurt! :)
- MariaBjørgJepsen
  
  Top score, baby!!! ;)
- Samantha R
  
  Wicked score! The one arm press slowed me up too big time but usually I’m really good at them, I also had the same convo with ‘Brutus’ but I knew that alternating would make me feel like I’d failed myself! So funny how we thought the same thing. Sx
- Donna
  
  Good to read this because I am dreading all those sandbag combos:) Great time!!!
Vivi

I found the courage to make the other one after that one. Ichoose “Medal of honour abs”. But I was already in pain at the beginning after the first Wo !!! so my score is only a small better than the first time i made it.
Now it is my shoulders, and tricpes which are on fire besides my thighs !

Thanks for all these workout !!!
Samantha R

This was my perfect birthday workout thank you both – 24:01 for me with a 12k sandbag. Felt slightly pukey at one point but loved it other than that. Finished off with 10 mins skipping. I’m afraid I’m going to be a bad Bodyrocker and have some mojito’s tonight with my lovely friends to celebrate being 41!!

So pleased everything is going so positively for you both – love it when good things happen for good people. Zuzana I love the new hair colour (I’m secretly hoping you end up blonde again as its my favorite).

Lots of love to everyone! Sx
- http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár
  
  Mojitos are good for ya, Samantha, they are basically just healthy vitamin-rich lemonade with a but of spark. And when else would you deserve them more than on your birthday? Enjoy them and enjoy your celebration with your friends. Happy birthday!
  
  ps.: fantastic scores, by the way, thumbs up, you ARE a good BodyRocker :-).
  - Samantha R
    
    Thankyou so much Sunci. I use agave nectar to sweeten them up and soda water so its the healthiest way to have a drink;) Sx
  - Donna
    
    Thanks for letting me know what a Mojito is because I didn’t have a clue. Not much of a drinker…
  - Donna
    
    Thanks for letting me know what a Mojito is because I didn’t have a clue. Not much of a drinker…
- MariaBjørgJepsen
  
  CONGRATULATIONS, Dear Sam :) I can’t believe you turn 41, you look so freakin’ smokin’ HOT as hell, ha ha! You are my ideal role model of how I want to look when I turn 41, that’s for sure!
  ENJOY those drinks, you deserve them more than anybody else. I am bad too, because I am baking delicious frosted cupcakes for tonight. I am having Italian pizzas, bubbles and red wine with good friends. I know, I am so bad. But I guess all the energy I eat keeps my scores pretty high :P
  HAVE FUN and enjoy YOUR day.
  Much love, Maria
  - Samantha R
    
    Maria this is such a huge compliment for me thank you. I hope you have a fantastic night with your friends too. I’ve noticed recently how awesome your results are – I think it must do us good to have a bit of something naughty for some extra energy;)) Sx
    - MariaBjørgJepsen
      
      I believe you are SO RIGHT :D
      - MariaBjørgJepsen
        
        And thank you so much for your sweet compliment! It def sounds like THE healthiest way to drink those lovely Mojitos, mmmm :) Enjoy a couple for me, ha ha.
- Lena
  
  Happy birthday, Sam and congrats on your great score! I will tackle this workout tomorrow. Enjoy your birthday and celebrate the night away with those Mojitos (one of my favourites too ;) )
  All the best and rock on!! :D
  xxx
  - Samantha R
    
    Thanks Lena. Sx
- Anonymous
  
  Happy Birthday, dear Bodyrocker Samantha :) Great scores *wow*
  have fun tonight!!enjoy your mojito(s) and your b-day :D
  
  All the best for you and lots of love!
  - Samantha R
    
    Thank you Kathy. Sx
- Anonymous
  
  Hi Happy Birthday from Zuzana & I – we posted a happy birthday wish to you on facebook as well :)
  - Samantha R
    
    Hi Freddy – thank you both, this means so much. I hope you’ve settled into your gorgeous new home and are enjoying LA and the sunshine. Sx
- Anonymous
  
  Hi Happy Birthday from Zuzana & I – we posted a happy birthday wish to you on facebook as well :)
- Donna
  
  Happy Birthday Samantha!!!
  
  Good on you for doing a workout on your birthday, most people take that day off including our Zuzi this year…
  
  Hope your not feeling those mojito’s coming back to bite you today…lol
  
  I agree with Maria you are smoking hot for 41….
  
  Love and kisses:) XoXo
  - Samantha R
    
    Hi Donna – thank you! I’ve a bit of a headache this morning mind but that’s me alcohol free for ten weeks now. Had such a fab birthday. Sx
- http://www.makavelina.webnode.cz Nina_CZ
  
  Happy b-day Sam! Amazing score, you rock girl! :) Enjoy your day :)))
Anonymous

Hi there,

I just find out that I have internet connection, but I will be able to use it once a day…enough to see workout and say hi to all of you…
The camp is great…

kisses
- MariaBjørgJepsen
  
  Hey dearest!
  SO great with a little update from you. How awesome you can check out the side once daily ;)
  So, how is your program there, all filled up? I’m wondering how much staff and how many children there are? I wish you all the best during the next 3 months :)
  Love, Maria
Vivi

Bodyrocker, I have a little question about your Diet ;-D
For the moment I eat 3 time a day. And you, you eat 5 time a day or not? As Zuzi recommend it.
I scared to I am afraid of gaining weight …:(
Could you give me your exemples of 5 meals you take in a day ? I’m a beginner with protein, so i don’t know enough about it.
ANd what I read, on the part “food & diet” you never eat slow-burning sugar in your meat, as potatoes, rice, pasta, quinoa ?? Just shortly after your workout? And no bread too?
I’m french and I love bread !!!! lol! even if i take a little bread ;D

I don’t know if you see to another post I proposed to Zuzy an Freddy to create a post where we can ask questions about diet, proteins etc… But not an article wich one go to the part “Food & diet” because a lot of Bodyrockers don’t answer there because the post go in “dungeon”. SO it will be great to have a post on the right of the site with any picture zuzy & freddy want. SO we would have more the reflexe to consult it and to answer the bodyrockers which need help on this subject (how I!!)
What do you think about that?

If you find my idea good, click on “Like” to let it know to Z& F !! ;D
- Anonymous
  
  Hi Vivi,
  My diet still needs a little tweaking, but I eat around every 3 hours.
  So I do my workout, have breakfast (oats/bran flakes with a protein shake and a coffee)
  Then a mid-morning/afternoon snack is wholewheat toast with peanut butter and an apple
  Lunch is a 2 egg omelette (no milk or cream) with mushrooms and peppers, with spinach or rocket on the side
  I might have another piece of fruit around 4.30/5pm
  Dinner is almost always turkey breast with veggies with a teaspoon of olive oil – if I haven’t had toast in the morning, I have a rye cracker with this. Other protein I have is tuna, salmon sometimes (as this is high in fat, albeit good fats) or extra lean (3% fat) beef.
  Then around 9pm I might have some 0% fat greek yoghurt with some berries or fat free cottage cheese with a carrot or celery.
  There’s usually always 3-4 walnut halves in there somewhere, a couple of cups of coffee/green tea, and a square or two of chocolate. Oh, and sometimes a low calorie hot chocolate!
  These are my good days, bad days might have more nuts/chocolates/carbs than I would like.
  
  But as a rule I try not to eat carbs (bread, potatoes, pasta) maximum 3 hours after my workout, although Zuzana says keep it 1-2 hours after your workout.
  
  You will not gain weight eating this way, as long as you make healthy, low fat, good protein, choices. These will keep your calories down. Any time I have lost weight, I was eating 4-5 times a day, but healthily.
  
  Eat your bread (you French have amaaaaazing bread!) but try to limit it to 1-2 hours after your workout (or even 3 if you really cannot manage). And I’d say keep it to one portion.
  
  As for protein, you can see in my meals, there are lots of sources. Just go for lean ones.
  
  Good luck! Enjoy your food, and make sure you are training hard! Don’t worry, you will not put on weight this way!
- MariaBjørgJepsen
  
  Don’t be so affraid of your weight. Your goals and happiness should not be set by a stupid number on a scale, right? You can not be sure of loosing weight, when you gain muscle from Bodyrock at the same time. Just make your 3 large meals smaller and incorporate 2-3 other meals during the day (around every 3rd hour). The protein size should be around the palm of your hand (without fingers) and around 2-3 cm. height. That can be anything from sugar free natural yoghurt to cottage cheese, low fat cheese, chicken/turkey breast, beans, eggs, pork or beef. Add 2 cups of fresh or cooked veggies og 1 cup with a piece of fruit. The extra meals will rise your metabolism after a little while :) So don’t worry so much.
  Love, Maria
  - Vivi
    
    Yes I know that I can not lose weight because muscle is heavier ;-) But I’m very curious to know what you eat 5 time a day exactly to have more exemples to copy. ;-D
    
    FrosoM thanks a lot for your answer ;D
- Dheana
  
  Hi Vivi,
  I eat 5x a day and have just recently started “earning” my carbs – only having starches after my workout. I do my Bodyrocking at noon, so here’s my eating schedule and what I eat:
  
  6:30 am – bowl of fresh berries and avocado with whey protein in water & green tea
  
  9:30/10 – mid morning green shake with spinach, wheatgrass, cod liver oil, flaw meal, 1/2 frozen banana & whey protien
  
  12:00 – Bodyrock workout. i do a whey recovery shake with 1/2 cup juice & 1/2 cup water right after.
  
  1:00/1:30 – Lunch: 4-5 oz. fish or chicken (about the size of your palm), 1/2 cup rice or yam & large green salad w/ flax dressing
  
  3:30/4 – afternoon meal = 4-5 oz fish, chicken or lean beef + large green salad (& flax dress)
  
  6:30/7 – Dinner: 4-5 oz fish, chicken or beef w/ large green salad or cooked veggies (& flax dress)
  
  A couple of tips:Be super aware of your portion sizes. the above diet weighs in about 1750/1800 calories a day. You won’t gain weight, trust me – in fact, this is a leaning diet for certain.
  
  Use a timer to get used to eating so often. set your gymboss or cell phone to go off every 2.5 hours. when it does, you’ve got 1/2 hour to get food in your belly. if you’re not hungry, your previous portion may have been too big. within a week or two you’ll start wanting to eat so often and feel bad if you miss a meal!
  
  Prepare foods ahead of time: make several salads, a couple of sources of protein and your grain – enough for 2 days at a time. Planning ahead really helps make it possible.
  
  Using Fitday.com really helped me to get control of my portion sizes. I didn’t realize I was eating way too many nuts, for example. It’s not the fastest program out there (anyone know others that work well?) but it’s free and can really help if you’re not sure what your diet really looks like.
  
  BTW – all with all the exciting changes coming to the website, i’m sure the solution you’re requesting will be possible. We are so lucky to have this forum and it just keeps getting better and better.
  
  I hope this helps Vivi. If you want to ask me more questions, I’m happy to help – find me on Facebook. Good luck sista! :)
  - Peta
    
    l started the diet thing today as well, so this is really good timing
    Peta
  - MariaBjørgJepsen
    
    Thank you so much, Dheana ;) I will try Fitday.com! I think it will make me more aware of my general intake.
  - http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden
    
    Great suggestion!!! Thanks for sharing!!! I’m vegan but plan on using your “planning ahead” strategy to create my daily meals plans.
  - Vivi
    
    Thanks a lot for your details. I take note ! ;)
- AmberRose31
  
  this wasn’t as much of an adjustment as I thought it would be for me. My son eats this often so now I just eat with him. My meals are MUCH smaller than they were when I was eating 2-3 times a day and at first I felt hungry all the time. My food schedule looks something like….
  
  5:30 wake up, drink glass of 1% milk
  5:45 workout
  7:00 shower
  8:30ish breakfast: oatmeal with banana, kashi cereals with banana, yogurt with banana
  noon lunch: salad, some with protein already in there (quinoa, deli turkey, almonds, etc), turkey sandwich wrapped in lettuce instead of bread, left overs from dinner the night before
  3:30 snack: protein balls with raw veggies, salad, cottage cheese with fruit and spinach, the other day I did 2 cups of broccoli with cheese sprinkled on top…yuuummm!
  6:00 dinner: usually some type of chicken, fish, or turkey with 2 cups of cooked veggies
  9:00 snack: some type of fruit like apple, plum, or orange
  - Vivi
    
    thanks for your answer. Cottage cheese 0% is considered as a protein?
    
    You wake up early waouuu !!!
    For the moment i’m at home with my daughter but in october I have to return at work. And I don’t know if, like you, I will have the courage to wake up for workout…but perhaps it’s a good thing to begin a day ! But it’s true that to make a workout the evening is can be not evident with the fatigue accumulated of the day… For the moment I made it the morning (when children are at school) or the afternoon during the sleep of my daughter)
- Anonymous
  
  I sent you a message about that in your facebook because you asked that in bodyrock.tv facebook…but you didn’t reply :/
  - Vivi
    
    Sorry…I have to admit that I have create a Facebook account only for bodyrock (when I had problem to put comments here I began to believe that it was because I had not facebook account! silly girl i am !lol)
    Anyway, I’m very sorry if I hurt you but i’m not very used to FB so I just go on it to see news about BR…so I forgot to answer you…your name on face book is Lara C. ?
    - Anonymous
      
      Don’t worrie! You didn’t hurt me.lol. My name in Facebook is Lara Cartaxo ;)
      kiss
    - http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby
      
      Am I the only one who can’t master the Ninja?
      - Micha79
        
        Nope… I can do assisted ones… where my hands are on the floor in front of me… and then I just keep them there to make sure I don’t fall on my face… everytime I pump myself up to do them… I end up getting frozen with fear… just keep building your core strength.. and try the assisted ones, and before you and I know it… we’ll be MASTER NINJAS!! hehhe – Good Luck!! :)
      - Vivi
        
        At the beggining i couldn’t too, as the one squat leg. But with work & perseverance you will arrive.
        A little patience ;)
        
        Enjoy your workout !
- Anna
  
  here is one of my day’s diet examples (i kept a diary for a couple of months when i got started, which helped me find a routine). i find that either i’m a 3-meal-a-day person or a total small-snack grazer, especially if i’m in the kitchen cooking an actual meal for others. i wouldn’t sweat the numbers too much as long as you’re faithfully getting enough protein, NOT too much starch, and working out regularly. don’t rely on beans as a vegetarian, btw–they are quite heavy starch and can blow the low-carb thing. go in for fat free cottage cheese & veggie burgers/seitan that kind of thing where and when you can–the stuff’s amazing.
  
  10:45 a.m. – 100 cals of coffee
  noon – 50 cal of sliced turkey
  2:30 – workout
  3 p.m. – 140 calories veggie burger (containing 8 g of protein), 100 cal of frozen veg with 100 cal of butter, 50 cal of crackers
  5 p.m. – 60 cal seaweed snack
  7:20 – 50 cal of turkey, 50 cal of fat free cottage cheese
  8 p.m. – 2 cups of parsnip soup approx. 400 calories, 250 calories of fat free cottage cheese, 100 cal of roasted eggplant slices.
  Total caloric intake about 1740.
  
  i’ve been following something similar for about 3 months and lost 14 pounds and gained some nice muscles. i’m shooting for michelle obama arms and so far so good!
  - Msytrina
    
    Hi Anna, thanks for sharing your diet ideas, I think you should have the most awesome Anna arms possible they might even be better than Michelle’s. Fabulous weight loss, I think you have it going on keep bodyrockin’
    - Anna
      
      thank you, that’s really nice of you! i’m back from a 2 week holiday now and i’m TOTALLY on the wagon again!
  - Vivi
    
    Thanks for your answer..;but how do you know the numbers of calories? It’s not boring to calculate each time?
    ANd sorry but as i’m french there are some words I don’t undersand…:(
    - Adele
      
      I use this website to calculate calories when no nutrition facts or serving size is available:
      
      http://www.calorieking.com/foods/
      
      Or, use a scale or measuring cup to portion out foods as per their serving size. Serving size and nutrition facts should be listed on packaging of food items. Also, many restaurants or food manufacturers list nutrition facts on their websites.
      
      After you measure out foods for calories and portions sizes for a while, it will become a habit and less of a bother. Hope this helps!
    - AmberRose31
      
      I’ve been using myfitnesspal lately…it’s an app for your phone and they have a website. I love it!
    - Anna
      
      it says what are the calories on the sides of packaging. i don’t calorie count now, i just did at the beginning to “calibrate” how i should be feeling since the typical american diet involves stuffing yourself and has no boundaries as to what a normal serving is. i just put those numbers in there to help you.
- Anonymous
  
  Hey Vivi
  I don’t follow a super strict diet but i remember when i started out bodyrocking and began to follow the clean eating approach to diet i made small changes and built it up.
  for example start always having a bottle of water with you and drink as much as you can, if possible eat more veggies then fruit because fruit has more sugar, when your eating eggs only use the egg whites. i began to stop eating white bread and switched to brown, brown bread, rice pasta and now i barely eat any of them!
  i have the biggest sweet tooth which is my fall down but to counter act that instead of having a whole bar of chocolate i’ll only have one square or a hot chocolate with soya milk or very very dark chocolate.
  you’ll be surprised when you start making the small changes you’ll get into the swing of things and when you see the changes in your body you’ll want to make your diet more clean.
  I hope this helps, love emma. x
- http://adaptt.org/ ۞ BodyRocker ♥ Beth ۞
  
  Hi Vivi !!!, I highly reccomend U & for everybody to take the “nutritional typing” test here:
  
  http://products.mercola.com/nutritional-typing/
  
  I was a raw vegan for long time & my energy level dropped, also my eating habits were terrible & I just couldn’t find BALANCE in my diet… it was like: fruits, vegetables, fruits, vegetables…
  damn I can’t believe I really done that !!! I lost my weight like crazy, never touched cooked food & slowly dessapeared… OK so why am I telling you this ??? ‘cose I don’t want you to fall like that too !!! the test finally showed me the nutritional typing I belong to & that really helped me to UNDERSTAND that some people just CANNOT function well on a raw vegan diet !!! E-v-e-r-y-o-n-e is different…
  
  I hope you do well & make the wisest choichest in your life !!! if something doesn’t work for you – abandon it !!! (but never quit zuzana’s workouts… ;D)
  
  Believe me, this world is a mess. Damn it…
  Love, Beth
- Ela
  
  Hi Vivi,
  I’m Italian and I love bread and pasta too, but I eat them just after my daily workout.
  Be sure, in just one month and a half following this habit and working out everyday I’ve lost one size, and built muscles, and I really feel better .
  It’s a little bit hard at the beginning, but before the forth week your body start to adapt to this habit and everything seem so normal that you’ll can’t belive that you was eating so much or so bad before!
  
  I’ll give you an example of what I was eating the last 7 weeks:
  
  7:30 (breakfast) : 1 boiled egg; 1 fruit; a cup coffee;
  
  10:30-11:00 (break): 1 chopped fruit in a plain yogurt or with some cottage cheese;
  
  ( I workout at 1 pm)
  2:00 pm (lunch) : 70 gr pasta or rice or 50 gr of bread (handful) ;100 gr grilled chicken breast;one fresh mixed salad; (I use one teaspoon of “pesto alla genovese” or one teaspoon of extravergin olive oil for my pasta or rice,and sometimes I make some quick veggie sauce for them ; then I use just another teaspoon of oil for my salad)
  
  17:30-18:00 (break): wheymilkshake (30 gr of whey protein and 200 ml of skimmed milk)
  
  21:00 (dinner) : grilled chicken or fish or beef(just twice a week) with large mixed salad or portion of any kind of veggies.
  
  My first weeks I had cravings in the evening cause I use to sleep at 1:00 pm and I stopped them with one apple or a cup of skimmed milk with sweetener…but now I really don’t need that anymore!
  I agree with Dheana that you will WANT your meal in three hour, will be your body to ask you!
  
  I want to add that I have free meal on Sunday, I eat what I want to eat, pizza, lasagne, french fries, cheese, ice-cream…etc…(not all together!!)
  I did’t really understad yet if Zuzanna or others bodyrockers do that, but I learnt this at the gym many years ago when I was training with some IFBB bodybuiders; it’s a good way to shock your methabolism and keep on burning more calories, it’s also like a goal you have to reach before a whole week of clean eating and hard bodyrock.
  It’s really a good motivation if you are a food lover as I am, and don’t be afraid cause you can lose lots of weight the same, just be careful during the week about your portions and push hard in your workouts!
  
  Hoping my post can be helpful for you, good luck and keep bodyrock your life!!!
  - Anonymous
    
    Ela, how much water are you drinking? There is some good research out there that supports the “free meal” mentality. I do that as well, it’s a wonderful way to support your metabolism (that we work so hard to make highly effective) and allow it to do what it’s created to do and burn, burn burn through. I’m inspired by your eating habits. Thanks for sharing.
    - Ela
      
      I don’t really know how much water I drink, but I think 2 lt or more a day, cause sometimes I drink just 1 lt during and after my workout;just I don’t drink while I’m eating, I drink a lot before and after I have my coffee ( I can’t finish one meal without a good italian coffee!!).
      It’s an old habit I have, if I drink while I’m eating I feel inflated, the same thing if I have some fruit before my meal, for this reason sometimes I mix some piece of fruits with my salad( taste great!) or better I eat fruit as a break into one meal and another.
  - Vivi
    
    thanks for your reply ;D It makes 1-2month Ii don’t eat rice or pasta or potatoes(just bread with cheese :p), only veggies, but i don’t lose weight for the moment….thats why i ask me if i have to eat 5 time a day ??
    And I rode too, that to eat a good meal 1 time a day, is good for metabolism. Otherwise metabolism used to much to eat the same thing.
    - Ela
      
      I think it’s really strange that you’re not losing weight…
      Can you write me down an example of yours daily meals?
      I’ m thinking there is something wrong in your habits, and I’d like to help you if I can…
      And, are you following daily schedule of Zuzanna’s wokouts?
      Anyway , it’s really important that you change yours meals from 3 to 5…this make the difference!
      Just one months ago I wrote down a diet for a friend of mine based on the five meals( with more carboidrates than mine) and she said to me: “I’m eating less than this! I’ll gain weight!”…In one month she has lost 3 kg and she doesn’t workout, she’s doing nothing, just canged her habits.
      :)
      - Vivi
        
        Yes it’s a bit strange…I don’t have a lot of weight to lose so I think it’s most difficult ?
        I gained weight, in fact !! Ok I developed my muscles But I see few others reasons : my contraception which i changed in last march, alcohol, perhaps BBQ (even if it is meat)…
      - Ela
        
        Well, maybe as you say you’ve just gained muscles…it’s very different gain weight in the sense of gain fat or gain muscle!
        I feel the same in these days…at the beginning I saw the difference cause I’ve lost belly and fat quite everywhere, but know that I’m training everyday harder, I see my mucles growing up everyday more and I have the perception that I’m inflate…
        It’s just a passing phase, if you feel good and see that you’re confortable with your clothes and with yourself,if you can close that old jeans without suffocate but with a big smile in front of the mirror, you’re on the right way…
        Just go on,tying to do your best for yourself everyday…Bonne chance, cherie!
Anonymous

I really like your hair in the pictures…even if it’s actually just a messy, fast updo-whatever :D i like it when there’s no hair dangling around ^^
Anonymous

What exciting news!!!! I’m so happy. Our own profiles to keep the scores…that’s absolutely fantastic!!! You guys a truly amazing beautiful people doing this for us. Big kisses and hugs from me to you! Now i’m going to check out the new workout….yesssss….xxx
Anonymous

30 minutes, 13 seconds….I am sure I have miscalculated! Or I am fitter than I thought!
http://www.facebook.com/people/Juliana-Monteiro/100000539019679 Juliana Monteiro

Strangest vid ever…
I found it much better when you explain the workout and modifications while you do it, like this I am viewing and reviewing it to make sure I know what to do in those plank push up modifications…
http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

Woohoo 26:30! I loved the Triple Knee Tuck and Push-up!
Peta

So busted knee and all (only lowering till it hurt) took me 32:04 min and obviously no ninja tuck (burpees instead). Great workout.
Peta
Dheana

This workout looks AMAZING and I can’t wait to try it, but must wait til Saturday b/c I’m not hauling my sandbag to the gym! LOL
Freddy, another outstanding video – such amazing production quality we are treated to each day, thank you!
So excited to see the changes to the site and can’t tell you enough how blessed I feel to have found your site and this community. You guys and everyone here inspire me day after day to be my best and I love you for it!!!
crissypeexee

Less than 15 minutes and I felt like dying. Did 10 reps on most that I’m able to do. More on those that I find enough power to get to 20 or 30 reps/ Great work out to start the day.
Anonymous

OMG Zuzi and Freddy, you are soooooooooo nice to give us so much help and everything for free. You deserve all the best on this planet for all your positivity and help for so many of us. You are my role models in this crazy world were everything is about money money money. I come here to calm down and read about healthy life style, reading posts of bodyrockers and for doing a lot of burpees ;) afterwards I feel refreshed and more powerful again. Thank you so so much for that.

I think I am more often looking on the bodyrock.tv page now for updates than on facebook. and that means a lot!!
Ablovell

34:27 I’m happy! I started exactly 2 weeks ago Bodyrockin and it has been awesome! I came from doing Insanity and I was feeling horrible while doing it. I decided it wasn’t good for my body and since starting bodyrockin I have felt amazing!

I LOVE Zuzana’s encouragment. THANK YOU SO MUCH!
Anonymous

Another cool workout, it always amaze me how you come up with cool & enjoyable workouts.So excited to see the changes to the site.

My time is 35 Min. The one arm press ups slows me down, i couldn’t do 15 in a row. I have to
alternate after 5 reps.
Manda_n_OK

uggggggggggggggggggggghhhh!!!! 27:35 – BUT -

I misunderstood the entire 3 pushup sequence counted as one.. so I thought I’d tackle it in sets of 10. After 2 sets and 60 pushups, I thought there must be something wrong, so I jumped up to check. Yep, I was done after that first set. I was wondering why no one else had complained about 90 pushups in the middle of this workout, but figured hey, I’m a BodyRocker.. I can do this! WELL – I almost did. :)

I was going to bypass this workout and do the Burpee Reptile challenge since I did the Survivor workout yesterday and I woke up a little late this morning… but I have a bike tour to see tonight with no control over the vendor food stats, so I thought I should “BODYROCK UP” and take the challenge.

So glad I did, I feel great – and geez, without my morning coffee. I’m pretty upset at myself for not realizing I was out!! :(
AmberRose31

On Tuesday I did the Beat me in Burpee’s Challenge followed by 500 skips. My knees have been sore since then. Is that normal at all? I haven’t had problems with my knee’s before. Today I did the reptile burpee workout and it hurt too much to do the jumping so I skipped the jumping and just did the the reptiles. Completed 250 in 10 min (felt very good about that!!) But I guess I’m just worried about my knees. Has this happened to others? Am I doing something wrong that would cause this? Anything I can do to make it better? I’ll do this workout tomorrow since I already did my workout today…but…any advice on this?
- Anonymous
  
  I have a knee injurie, but sometimes it hurts and sometimes it stops hurting…It hurts specially when I do squads, burpees and lunges or after I run more than 40mints. So I don’t run now, because I know it will hurt afterwards, and if it hurts doing burpees or squats I other exercises. I’m going to do fisiotheraphy so that my knee will get better. I think you should go to the doctor and do the workouts with some modifications if it starts hurting (just like you did :P ).
AmBoaksy

Hot Sh*t!!!!! I did this in 27 mins 34 seconds. I had to change the seated pull ups bc i dont have a dip station so I sat on the ground and pushed off the floor w my fists by my butt. And I had to alternate arms for every 5 one arm push up, but I managed to do this entire workout – and all before I absolutely had to run off to class.

Thanks zuz for this amazing workout!! You’re the best!!!!!!
helena p

Can´t wait to see all you guys are planning. You´re the best Zu, thank you for all your hard work!!
Mary Lou

30:13. Must try to stretch before I die…
Vivi

Zuzana on this video, I have the impression that you have thighs even more muscular than before not?

That makes me think that often i say to me to take a meter to see the progress of my body, but always i forget !
Micha79

Super excited to do this one… I don’t have a dip yet, so I’ll do star crunches.. .and I’m building my inner strength to do the ninja… Brutus seems to be rearing his ugly head in on those…. I’ll put lots of pillows in case I biff it! hahaha
- Micha79
  
  Oh! and so happy that you guys are exploding!! You are definitely deserving of it! Without the guidance of your workouts and support, I know I wouldn’t be where I am today with my fitness strength and mental strength. Lots of love from Iowa! :)
Kat:)

gonna do this here shortly ;)
- Kat:)
  
  I am dead… did this not assisted in 24:17
  - Kat:)
    
    28 lb sandbag here :)
Gerrilee Schafer

23:44 was my time…total ball of sweat right now

thanks again
- Gerrilee Schafer
  
  oh, I started with 30 lbs in my sand bag….dropped it to 25 lb after the first exercise….wanted to be able to keep good form…I did have to alternate on the press ups..did 8 per arm then 7 per arm…ninja jumps are still my stone…I just freeze on the floor and can’t do it…did burpee jump tucks instead
http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

28.42. I cheated a little and did the combo first to get it out of the way because I knew I wasn’t going to like that exercise so much:) Great workout Z! I always like when you post your time because it pushes me super hard. I like the new style of videography too.
Amanda Haskin

I totally killed it this morning, guys!! 25:50…I feel pretty good about that! I was so sweaty it felt as if I had just got out of the shower!! What a way to start the day :) LOVE IT!!! Have a great day, Bodyrockers!!
Amanda Haskin

I totally killed it this morning, guys!! 25:50…I feel pretty good about that! I was so sweaty it felt as if I had just got out of the shower!! What a way to start the day :) LOVE IT!!! Have a great day, Bodyrockers!!
Anonymous

I just finished this exercise and I’m all wet … it was hard work especially with the 2 Exercise hard enough for me yet, but the other wonderful finish in 31 minutes, to be almost 4 weeks that follow your exercises, I would say not bad I repeat as do all of you and Fred are mythical really thankful that every day to strengthen my spirit … my changes are from now but, still want to wait to send a photothanksps your hair is great and congratulations on the house and everything new that is coming for you

kisss
ingrid
Anonymous

I am in the BEST MOOD EVER today and knowing I get to do this challenging workout today just KICKED IT UP A NOTCH!!! Have a GREAT weekend Bodyrockers :D!!!!!!
http://www.makavelina.webnode.cz Nina_CZ

Hi! Gonna to this tomorrow AM! I just have a quick question about Plank Side Jumps – you say each jump counts as one, so I am wondering if really EACH jump counts as one rep so you really only do 15 side jumps
(like jump to the side is 1, jump to the plank is 2, jump to other side is 3, jump back to plank is 4…)
, or each SIDE jump counts as one so you gonna do 30 side jumps (Side Jump + Jump back to plank is 1, another Side Jump + Jump back to plank is 2…) Thanks! :)
- http://delightfultastebuds.wordpress.com Jos
  
  Seems like only 15 side jump for each side since each jump count as 1?
  
  I’m more confused with forward/backward lunge cause it seems like a total 60 reps (30 each leg) while for one arm press it’s only 15 rep for each arm
  - http://www.makavelina.webnode.cz Nina_CZ
    
    Wow, you are right, now I am confused even more… :D Let’s make it 15 on left leg and 15 on right leg… but that seems like a small amout of reps… gosh this is the most confusing workout ever :D
    - Vivi
      
      The most confusing I think so !!
      Please zuzanna could you always count on your video !! lol !
      - stefmonet32
        
        I am pretty sure she means 30 for each leg on the fw bw lunge. Just not listed separately. If it is 365 reps then you’d have to do 30 each to make it equal 365! On the list, not counting the ninja jumps, there’s 11 exercises which is 330 reps + 5 is 335….so gotta do 30 on each. Hope it makes sense.
    - Pavlina
      
      I personally counted each side jump as one (similar to previous workouts), e.g. center–>side–>center = 1 rep; and backward/ forward lunge 30 reps on each leg, although I did wonder the same thing!
    - http://delightfultastebuds.wordpress.com Jos
      
      LOL maybe not that small if you count forward/backward lunge as 1 rep for each leg..that’ll be a total burn out!
  - Vivi
    
    Believe me that at the stag eof this workout you don’t in no way want to have it any more arm press up !! lol
    Otherwise I find my error to! I made a mistake in the 3 exercise I think. Because I did not pay enough attention to the title, and in reading explanation I count 1 rep each push up, but it was a combo!! So we had to count 1 rep after the 3 knee tuck? no???
    - Vivi
      
      I just correct that it is second exercise about which I speak and not about 3!
      - http://delightfultastebuds.wordpress.com Jos
        
        For triple knee tuck and 1 push up I think it’s written that each push up count as 1 rep and you just need to switch leg after doing 3 knee tucks – that’s my understanding
      - Vivi
        
        me too, but angelique777 said 90 so i had a doubt.
        BUt iby thinking about it, 90 it is awesome ! ANd never Zuzana make 90 reps in push up……
- Vivi
  
  For 2 exercises there are questions about how to count, and i think this is because Zuzy never count on the video, so we have no marks ! But me I understood that 1 rep = side jump+ jump back to plank.
  As Fw & Bw lunge exercise, me I count 1 rep for Fw& Bw = 1 and not Fw=1 & Bw=1.
http://www.facebook.com/andsch Andreas Schüttler

It took almost an HOUR to do this workout….but(!) I had to go to my computer after each exercise to look what exercise was next and how to perform it correctly (some of them were new to me).
And my little daughter (nearly 5) tried her best to do the workout together with me (she can do the Lift Split better than me….) :)
- Micha79
  
  I know my time will close to this too.. but for me it’s getting the form down first, pushing my hardest with proper form, and then going back to it another day and beating it!! way to go!!
  
  and way to go little one!!!
  - http://www.facebook.com/andsch Andreas Schüttler
    
    yeah, the form….sometimes I have the feeling that my body is simply not (yet?) flexible enough to do certain exercises well ;)
    The stretching afterwards is almost the hardest thing of the whole workout for me… :P
AmaRoch

I’m so excited for the upcoming changes. Can’t wait!
AmaRoch

I’m so excited for the upcoming changes. Can’t wait!
AmaRoch

I’m so excited for the upcoming changes. Can’t wait!
kellie

This one looks like it’s going to beat me up!
kellie

This one looks like it’s going to beat me up!
kellie

This one looks like it’s going to beat me up!
http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

I only come to 335 reps when I count them! 11 times 30 is 330, then the 5 ninja’s.. ?
- Vivi
  
  In fact for the exercise “Fw & Bw lunge” it’s writen 30 but it is 30 each legs !!!
- Bohdanam
  
  #4) 30 R forward backward lunge X2
  30R on each leg
  B
Janessa Reimer

I did this workout with some modifications, but tried my best to do all the exercises the regular way. i did this in 27:33! i pushed really hard and was sweating like crazy!
Christie

Hey guys, sitting here mentally preparing for this workout, and Zuzana I am loving your hair color! It makes your eyes pop :)
Pavlina

24 min 53 sec with the following modifications:

-10 kg dumbbells instead of a sandbag
- dumbbell rows instead of pull ups on dip station
- alternating arms every 5 reps for the one arm press ups (I know, cheating!!) :))

I’m well pleased, really effective and enjoyable workout! Now off to assemble some pretty salad and to bake the trout, yum yum :))
http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

I did it in 23.11, although I still can’t do proper ninja’s.. Really wish I could, but I just need help from a chair/table. Maybe it’s all in my head?
I did 60 of the forward/back lunge, and I counted each side jump as one instead of each jump.. I just don’t want to miss anything :)
Anonymous

They should show now :)
Anonymous

I’m not a man, but thought I’d throw in my opinion. I have definitely increased my muscle size from doing these workouts (and upping my protein intake) because it’s all based on progressive overload. If regular pushups get too easy, up the intensity by changing the levels (placing your feet on a step, etc.). If you have a chance, pick up the book “You Are Your Own Gym” by Mark Lauren. I think you will really lean out from these workouts, but make sure you adjust your eating and I think you will build muscle (still) for sure.
Anonymous

Finished this workout in 26:12 =D
+20 V crunches +10 Monkeys
+weights and a short run
I’m really loving the challenging aspects of these workouts. Short but sweet, and gets the job done. I was multitasking this morning, workout while the baby shower cupcakes bake. I have to be honest that i snagged a couple finger fulls of batter though :p Awesome workout to start my busy day!
- MariaBjørgJepsen
  
  Mmm, I baked some yesterday to bring for a nice dinner with friends. My favourite part is also the batter tasting, though, ha ha ;)
  - AudraFit
    
    Oh how I miss cake batter, lol
Felisha

33:17
So many lunges! Zuzana, your creativity never ceases to amaze me. Thanks for another great workout! And thanks for all you two are doing to make this site even better :)

I did seated v-scissors in place of the lift split like someone suggested, and I actually did a few extra because I was too busy admiring the definition in my legs to keep count, lol. I know it was because of the pump from all the lunges, but still, I was impressed with myself :)
Sarah G

26:15 with V-ups instead of pull ups, and 30 horizontal scissors + 15 Star crunches instead of core splits! I used a 15 lb backpack, and man those lunges and the full body exercise slowed me down! This was fun, went by fast, and was effective! Loved it :) Thanks Zuzana and Freddy!
Sarah G

26:15 with V-ups instead of pull ups, and 30 horizontal scissors + 15 Star crunches instead of core splits! I used a 15 lb backpack, and man those lunges and the full body exercise slowed me down! This was fun, went by fast, and was effective! Loved it :) Thanks Zuzana and Freddy!
Anonymous

this amazing workout took me 30:09 – wohoo – i used my sandbag with 8kg! the forward/backward lunge was hard, but I am sooo happy: I am able to do ninja jump tucks :))) this is such an amazing feeling *yeeeah*
i wish everyone a nice start in the weekend!!
<3 u guys!
Anonymous

this amazing workout took me 30:09 – wohoo – i used my sandbag with 8kg! the forward/backward lunge was hard, but I am sooo happy: I am able to do ninja jump tucks :))) this is such an amazing feeling *yeeeah*
i wish everyone a nice start in the weekend!!
<3 u guys!
Anonymous

Hi Guys, I finished this workout in 26mins 5secs…I found this workout to be brutal and it felt longer than 26 mins. I dont have dip station so I had to get creative and do the seated pull-ups & spilt lifts on my pull-up bar. For the seated pull-ups I put a chair in front of me but far enough out where I could use only my body weight & support myself. For the spilt lifts I held on to the top of the pull up bar as high as I could then did the spilt lifts, I’m sure I got the same effect in the ab area.
Anonymous

Hi Guys, I finished this workout in 26mins 5secs…I found this workout to be brutal and it felt longer than 26 mins. I dont have dip station so I had to get creative and do the seated pull-ups & spilt lifts on my pull-up bar. For the seated pull-ups I put a chair in front of me but far enough out where I could use only my body weight & support myself. For the spilt lifts I held on to the top of the pull up bar as high as I could then did the spilt lifts, I’m sure I got the same effect in the ab area.
Bohdanam

23:01 min
reverse push up instead seated pull-up
thanks
Bohdanam

23:01 min
reverse push up instead seated pull-up
thanks
Christie

Ok so is anyone here frustrated with friends or family who complain about getting inshape and your advice of course is to follow these workouts and become a fellow bodyrocker, and it is not taken, or just plain brushed off…I feel like I’m giving people gold, something that could change their lives and possibly save their lives in the long run, and they just brush it off! I get pretty heated over it, but now just feel like letting them stay flabby and unhappy with themselves while I stay healthy and in shape and keep to myself. Which I guess is all I can do until they decide to be serious and change themselves on their own. And not just want to be summer fit but be lifelong fit. Ok I’m done with my rant. Keep rock’n body rockers!
- http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel
  
  Hey Chirstie,
  Here the same… some people even expect me to explain and give them a workout… when they are not even in the mood to see the videos.
  I know some people can get more into this than others, but to expect someone else to write everything for you and almost put the timer for you? Come on!!
- Anonymous
  
  Hi Christie,
  
  Boy, can I relate! I spend time telling friends about Bodyrock.tv and how Zuzana and Freddy have change my life and it’s like…
  
  Okay you spend how many hours in the gym?
  
  Or
  
  You are to obsessed with your health!
  
  Gees, it’s frustrating to see sane intelligent folks eating garbage and sitting around doing nothing to be healthy. Who then will spend dollars on diets or gym memberships. Only to not go to the gym or putter around the machines doing stuff that will not give them a generally healthy body with useful strength. And then later this summer they will again ask how do I keep healthy!
  
  Once Zuzana and Freddy had a contest for a free Gymboss and I said that if I could I would help everyone be healthy. I still wish I could help more people be healthy and I’m glad that Z and F have impacted so many lives for the better and I wish them more success!
  
  –Chris
  - Heather
    
    Similar situation here! People say, “Oh what are you doing, how did you do it?” when they see that I’m getting fitter – and at first I couldn’t shut up about bodyrocking, let me tell you! Now I’m quieter about it, but when I tell them about bodyrock.tv and they check it out (at least they check it out), some are quite negative towards themselves, “Oh, I can’t do squats because of my knees” “I can’t do lunges” “I hate burpees” “I am not disciplined enough to do it” I could never look like Zuzana” (wtf just be the best YOU, you can be!) Well.. sorry to those folks, but they can find any and all reasons NOT to take care of themselves, and in that case nothing I can say will change their mind. Only THAT PERSON can change their mind, but *I* can be a good example of what is possible when you get your mind a little more right about fitness and health. ;-) Thanks to Zuz and Freddy!
- AudraFit
  
  I hear ya loud and clear Christie. It seems like I hear the phrase “Your getting skinny” at least once a week by family. Or at work people will ask me “What is your secret?”, My answer, “Bodyrock”…. I give them the website address and they say “looks too hard” or “its not for me”. Well, why the heck did ya ask for my advise lol! Anyways, Bodyrock gives me joy, energy, health, and well-being and for ME that’s all that matters. I still put the word out tho :)
  - Anna
    
    FOR SURE….
    lol how many times have i heard “oh that looks hard”?
    dude it’s not like you’re going to be able to think your fat off.
    - tee
      
      oooooooo I would love to think my fat off! I’ve never thought of that! lol
- http://kenjibankhead.posterous.com/ ashtromanius
  
  Oh yes. I know exactly what you mean. For years I have been a nutrition counselor and personal trainer myself, and it blows my mind when people PAY me money to help them and then they quickly follow their own advise or refuse to try to see how they can fit exercise into their “hectic” lives. I now tell my would-be clients… look. Changing your lifestyle is hard work. It won’t take a week or a day… it will take a life time. You have to discover for yourself what works for you and what keeps you motivated… I can HELP you, but I can’t do it for you. IF you are willing to work, fail, and try again… then I can help you and I can find time for you on my schedule… if not you’re wasting your money and my time.
  
  Other people having choices sucks sometimes, doesn’t it?! ha!
Anonymous

I can’t wait to do this workout. I have to let my thighs rest so hopefully tomorrow I can try this. It looks brutal and fun (two words I never thought I would use in the same sentence). I wonder if that makes me a masochist? Once again I must say that doing these workouts made me look forward to working out for the first time ever. It is no longer a chore and much better than those annoying group exercise classes. Lifting weights in a gym alone was okay, but I would get bored of it after so long and stop working out altogether. I can actually see myself sticking with this.

^And that sounds like something out of an infomercial, but its true lol!
Anonymous

Sorry for giving you another girl response, but I have to say that you will build lean muscle from this. A lot of people, like myself, make the mistake of just lifting weights and trying to gain bigger muscles, but don’t pay enough attention to cardiovascular health (I’ve always been teased for being too skinny so I used to lift a lot to try to gain muscle weight). These workouts improve both cardio and muscular endurance and improve your overall fitness level. If you really want to build bigger muscles, I would suggest alternating between weight lifting and these workouts. I dedicate my Mondays to a full body weight lift and then the rest of the week I do bodyrock. You could switch out every other day if you wanted to. And if you go through the bodyrockers section of this site, you will find some stories from guys who bodyrock and see their results.
http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

28:23 Thank you Zuzana and Freddy.
Mysteryrose94

woo hoo – 29:44 BABY!
- Mysteryrose94
  
  oh I forgot to say that my time was with a 25# kettlebell :-)
Luba Lee

Hi there,

This workout was way too hard for me… I had to modify # of reps and eliminate some exercises. I refuse Ninja Jumps–too hard on the knee joints… Look forward to bodyrock facebook-like community
http://twitter.com/GoustiFruit GoustiFruit

23’57 with light 8kg sandbag.
Zuz, are you turning redhead ?
Anonymous

You should be able to post now :)
http://twitter.com/GoustiFruit GoustiFruit

Depends what you need/want… read this post from a BR: http://www.bodyrock.tv/2011/04/09/bodyrocker-boris/
Laurenl

Whoa, that was a killer! The only exercise I altered was the one arm push up, I did dive bombers instead. The whole time I really focused on proper from and pushing hard, going really low in my lunges, etc. I thought for sure that I would end up being way over Zuzana’s time but was pleasantly surprised by completing the workout in 35:09, yay!

Lots of love your way,

Bodyrocker Lauren
- http://www.facebook.com/people/Kavita-Doodnauth/513104005 Kavita Doodnauth
  
  I started out with one handed push ups but modified to dive bombers after 12. My arms are like jello!
  - Mary Lou
    
    Wow Kavita! One handed push ups! I’m no where near that yet, dive bombers still flatten me.
Leslie-Anne

I have a motivational story for you!

Yesterday, I had 4 cubic yards of dirt delivered to my house in one big pile. I had built some garden boxes for my garden this year. Anyway, I only needed about 2 1/2 yards to fill my boxes. With the left overs I leveled my sod in my back yard. I spent ALL day yesterday moving dirt. Shoveling from the pile into a wheel-barrel pushing the wheel-barrel across the property and then dumping and leveling my garden boxes. So I moved 4 yards all by myself (well, with the help of my 2-year-old with her little sandbox shovel), my husband came home from work and there was no dirt left for him to move. He says to me, “How did you do it?!” I replied back, “I am a Bodyrocker, how can I not do it?”

Love it!

Ps- I am very sore today and it hurts so good!
- Micha79
  
  that is AWESOME! And that’s right! You ARE!!!! You go girl!! ROCK on with your bad self! :)
- http://twitter.com/larstod Laura Stoodley
  
  I know your pain exactly! we got 12 cubic yards delivered to my house and did the same thing! Really good workout shovelling all that topsoil!
Anonymous

Hi, Zuzanna and Freddy:

Wow, great workout! I loved it. I pushed myself and I am soaked from head to toe. Crazy! I cannot tell you how much I appreciate these workouts, I couldn’t afford a gym and I was doing my workout myself, but not seeing much results. Since I have been doing these workouts for two months I have seem results, so thank you, thank you and thank you!

57mins and 48 sec

Vanessa
- Micha79
  
  Awesome Vanessa! Way to go!!
  - Donna
    
    Great work Vanessa! I have never had a gym membership either and you will never need one with bodyrock:).
- Janessa Reimer
  
  great job! keep it up! : )
http://twitter.com/larstod Laura Stoodley

Just finished this workout at 25:57! Woo! (including breaks!) although I only used a 9 kg “sandbag” (a mastercraft tool bag with two 10lbs dumbells in it!) for half the exercises because it got too hard and I would have to drop it to finish all the reps with proper form. Loved this workout!
and I got to have one of my nans famous apple dumplings after too! hooray!! Thanks for posting so many awesome workouts! Love your new place too!
ZoeRocker

I just finished this one. Holy crap!! I don’t have a sandbag so I used weights but I had to modify the “full body” exercise. I still made it very difficult. I pushed to the max and finished in 23:57. I couldn’t beleive it!!
Sweetcath

Awesome workout! I’m ready for the weekend to get started :)Andreas: My 2 year-old daughter loves to imitate me…and Zuzana! As soon as I get the video started, she runs and says “exercise mommy”! She even grunts while she exercises, too funny! And oh so motivating and inspiring!Happy weekend everyone!
Anonymous

WOWWWWWWW…. I just finished this workout and it felt like it took forever.. Because it did lol. Im 17 and fairly skinny trying to build muscle mass, I completed this workout in 42minutes and 43 seconds.. Ashamed to admit it because I wish I had done it in a faster time but Hey I did it, and I completed it, so I feel good about that. :) Please Next time not so many lunges!! I think im going to be going to work sore tomorrow.. lol Thanks for the workout now I dont have to go to the gym today! :)
- Anonymous
  
  Chelsea , you did great ! Only to be proud of , not ashamed .
http://www.facebook.com/people/Kavita-Doodnauth/513104005 Kavita Doodnauth

Audra! You’re time is awesome! I love “Rock it like it’s hot” by the way. Sounds like a good BodyRock Tshirt!!!!!
- AudraFit
  
  Yes it does Kavita! Great idea!
Brittany Beedle

Freddy & Zuzi

Absolutely loved the workout. SOOO challenging! As usual I had to modify and catch my breath but I feel good about it. I was so surprised when I looked at my time (32:44). I was in shock. Even when I modify I’m no where near your time! I’ll probably have to repeat this workout and see if it wasn’t a fluke! lol
Thanks!
http://www.facebook.com/people/Kavita-Doodnauth/513104005 Kavita Doodnauth

Not feeling 100% lately but I got through this and it wasn’t as bad as I thought it would be. 35:29 – which I feel pretty good about. So many good times posted today – we’re all getting stronger!
Hal

Wow. That was pretty tough but great. I didn’t read your instructions properly and so ended up doing 90 push ups instead of 30. Oh well…My time was still good at 32:30 as I was really pushing. Exhausted now.
Mary

This was great! I finished in 24:30 but I don’t have a dip station (or strong enough chairs), so I did push-ups and v-crunches instead. I’m so sweaty!

I used to really dread pendulums, but today I loooved the way my legs felt while doing them. Maybe if they just come much later in the workout they’re perfect for me! I’m going to do another set before I get in the shower, haha, they were that much fun.

Thank you again Zuzana and Freddie!
Anonymous

Hi Freddy and Zuzana,

I like the new format with the talk at the end of the workout. It seems to fit the studio space very well.

Take care,
–Chris
http://thedelicateplace.wordpress.com/ melissa @ the delicate place

i’m stoked to see a way to record our scores in a personal profile (it will make the record keeping process so much easier) right now i have a bunch of scraps of paper around with my workouts on them haha :) i plan on doing this tomorrow as i did the ‘cut the cheese’ workout this am since i was short on time and thought if it took Z & F that long…;) can’t wait to try this!

also, really excited for the new projects coming your way, best of luck! x
Chanisya

*girly scream* OMG!! I can’t wait for the new BodyRock!! xD
http://aphrodiitee.deviantart.com/ Isidora

yay profiles!?? thanks for all ur effort guys!! i dont know what i would do without u two.

and btw i love ur hair, thats the color that suits u best imo, kinda ginger isnt it? i absolutely love it!
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Whoohoo! I beat you, Zuzana! But I had a few modifications.. Still can’t do Ninja jumps properly… I managed this in: 24:03! Now I’m gonna have my cool down… Sweating like a pig here!
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Whoohoo! I beat you, Zuzana! But I had a few modifications.. Still can’t do Ninja jumps properly… I managed this in: 24:03! Now I’m gonna have my cool down… Sweating like a pig here!
Dheana

Write them out on a big sheet of paper with a thick marker and stick it where you can see it easily…that’s what I’m doing right now actually! in preparation for tomorrow mornings slaughter, er…i mean workout! ;)
sometimes I even use stick figures if i think i might forget how a move goes…it works!

Good luck!
Annalise

Hi folks. 32:57 for me, just under Zuzana’s score! However, I did V lifts instead of Lift Splits, Two Arm Press Ups instead of One arm, and Push Ups instead of Press Ups as I don’t have a dip station. I had 5kgs in my sandbag.

Serious workout. Glad I did it.

Thanks,
Annalise
- Donna
  
  Great time Annalise!!!
Anonymous

i can’t wait to try this one tomorrow! i can’t decide if i like the high-rep time challenges or the interval workouts better, so thanks for continuing to switch it up! i’m also going to steal zuzana’s hair color.
- Dana Kocis
  
  LOL! You don’t decide, we just take it – thanks to the best workout buddies/trainers ever! :p Pril, I Agree with you wholeheartedly – sometimes the brief challenges seem/are the most daunting!
Anonymous

i can’t wait to try this one tomorrow! i can’t decide if i like the high-rep time challenges or the interval workouts better, so thanks for continuing to switch it up! i’m also going to steal zuzana’s hair color.
Anonymous

It’s the power model.
Sara

My legs are going to hurt SO BAD tomorrow! My time was 32:33 with 20lb. “sandbag” (actually kitty litter). I had to sub in dive bombers for the seated pull ups. Other than that, no modifications. I am literally drenched in sweat… my hair is soaked. The one-arm press ups at the end almost had me sobbing – they went on forever – but the ninja jumps are such an adrenaline rush when you’re at the finish line and you’re powering into the air. Awesome. :)
http://delightfultastebuds.wordpress.com Jos

I did this before dinner and finished in 32:01

I started up with 20 lbs backpack but by the time for Fwd/Back Lunge, I had to make it 15lbs as I had trouble keeping my form.
Also I did Star Crunch in place of Lift Split (my dip station hasn’t arrived yet)

Love the Side Plank jumps!! :D
- Donna
  
  Hey Jos, great time!!!
  
  You can do lift split with two chairs one to your right and one on your left. Your in the middle and you grab hold of both chairs and lift to split. Sometimes the chairs might slide around a little but if you get a good grip you are good to go. Hope this helps for next time because I don’t own a dip station yet either.
  - http://delightfultastebuds.wordpress.com Jos
    
    Thanks!
- Dana Kocis
  
  The plank jumps are so awesome – especially when you only have one set of 30 to complete :))) Even though I feel capable with heavier weights, I somehow have to realize that several reps in my form won’t be good, so I plan ahead to care about my workout experience only – it’s been interesting for my ego ;)))
  - http://delightfultastebuds.wordpress.com Jos
    
    Good for you! Proper forms are more important than how much weight you use.
Sara

Sometimes if you do a lot of strength training and your body isn’t used to it, the muscles pull in a lot of water to heal. So in the short run, you might be feeling larger and heavier. But over time you should start noticing a difference. And your endurance and strength should be improving… keep an eye on those as a way to measure your progress towards fitness, not just numbers!
Patrick

wow, you guys eat very healthy!! i just had ice cream (haggen dazs chocolate),
but i added lots of fresh strawberries. :)31 mins for this workout, not fast, but the workout sure felt good!
- Dana Kocis
  
  ***k yeah! Adding fruit or veggies to anything is everything – most folks write each meal/snack off…I’m proud of myself for doing just what you’ve done most times these days :)
- MariaBjørgJepsen
  
  MMMmm, that sound delishhh ;) I like your approach to being healthy, ha ha!
Daphedan

did all 365 reps. I don’t have the dip station so I did my best with a chair for the split raises and my legs under a desk for the pull ups, but I got it done. Time was 35:57.
http://www.facebook.com/Shadowwarrior58 Sarah Spencer

Has anyone been having trouble with the videos? I have keep moving my mouse back and forth right on the video feed for the video to even move. Otherwise I don’t see anything. Hope it gets fixed. I don’t think it’s Zuzana’s or Freddy’s doing, I think it’s my internet….hmmm…
- Dana Kocis
  
  Unfortunately, it’s probably your internet – we sometimes suffer bad connections – and I haven’t had such an experience recently – good luck <3
Ziba

same here… my schedule is impossibly busy…and i usually workout before my classes …but now i moved to another city and so i dont have the freedom of working out whenever i want because im living with ppl …and i work from 8:30 – 6-7 and sometimes 9 pm …and i need around an hour to get back..its crazy =/ i dont know what to do … i want to workout …but im exhausted… all the time… *sigh* if anyone has faced this problem before…please if you have any advice..tell me =(
- http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance
  
  try doing 10 burpees each time you have a free minute.. each time you do them, do different ones… like regular one time… then starburst… then reptile… and then before you know it, you would have done 100 burpees a day… in just 10 random spare minutes… until you’re able to get a lighter schedule… and tell the people you live with to start bodyrockin… :) Good luck!!
  - Ziba
    
    thanks for the tip ..but the problem is i cant workout where i live..because some ppl live below me… and in a wooden house.. so :( … and the person i live with is old :(
    - http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance
      
      do you have an outside area? I have a patio about 7×7 or 8… or.. something to that effect? I wish you luck :)
      - Ziba
        
        unfortunately i dont have that either..and i dont really feel comfortable working out outside… *sigh* and if i paid for a gym…unfortunately… i dont have time to go there… coz sometimes i even have late night shift work … but .. im biking alot these days.. so
      - Anna
        
        lol it’s not like every exercise involves jumping. i live on top floors and when i have to work out indoors, i resort to lots of squats, lunges, pushups, pullups, and everything else that keeps your feet from leaping up and down. you can get a PLENTY good workout that way, in no space at all, and in total silence. especially with an improv sandbag. look up stuff like the 600 rep workout from last week for cues. no excuses!
      - Ziba
        
        im not making up excuses this is what im facing =) .. but thanks for the advice! i will do that :D
    - Cindy Solvang
      
      go outside? I have the same issue. If you are embarassed, do outside at night!
Catsnp

Good Morning BodyRockers,
HELLA Good workout. I was actually intimidated about doing this even though I was really excited at the same. But once I started and got going, it just got really intense and great. I’m feeling so high right now and sweaty, sore and just in AWE. My time for this killer was 26:44. So once again THANK YOU for this natural high. Have a wonderful day/night everyone and see you all soon :)
- Dana Kocis
  
  Thanks! You too! How long have you been doing these types of workouts?
http://www.facebook.com/people/Anya-Dubinina/100000049304181 Anya Dubinina

I finished this one in 31.29. I also did 10 minutes of jump rope afterwards. Great workout! Could hardly catch my breath and I really like Ninja Jump Tucks. Zuzana, are you planning on changing your hair color back to blond? I wanted to ask because I noticed that it’s getting lighter.
- Donna
  
  You did skipping after this…I salute you!!!
  - Dana Kocis
    
    Heehee – I am finally back on track with eating well – so when the thought for some skipping came to mind, and due to my toe injury from a few weeks back, it only made sense to trust the workout and not add on :)
    - Donna
      
      Good idea Dana:) Hope the toe is better…
Donna

Great time Audra!!!
- AudraFit
  
  Thanks Donna!
http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

30.25!!!!)))) xcept don’t have a proper dip station so did reversed push-ups instead on my improper dip station))
thanks for this one of a hell sweaty workout guys!

can’t wait for new feautures on the site, yay!!!!!

everyone have a fabulous day!
http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

30.25!!!!)))) xcept don’t have a proper dip station so did reversed push-ups instead on my improper dip station))
thanks for this one of a hell sweaty workout guys!

can’t wait for new feautures on the site, yay!!!!!

everyone have a fabulous day!
Donna

I printed them all out so I can study them before my workout…lol
Our Zuzi looks great on paper too and her hair has ginger blonde tones in it that I didn’t notice in the photos or video but you can see she is heaps lighter on paper…
Donna

I printed them all out so I can study them before my workout…lol
Our Zuzi looks great on paper too and her hair has ginger blonde tones in it that I didn’t notice in the photos or video but you can see she is heaps lighter on paper…
Donna

Hey Carla, welcome to bodyrock:) I suggest you click onto fitness tips which is located on the 2nd bar 4th door down. Zuzi and Freddy set this up for all Newbies. Just do what your body can handle for now and strength, endurance and stamina will follow. You will surprise yourself in a months time:)
jazzy

finished! 26:50.
Dana Kocis

30:42 :) – only beat ya, Zuzko, because I used much less weight for the first exercise and for the brutal combo – I’m still in “Toe Recovery”, so it’d be stupid otherwise, and it would then have taken about 45 minutes, with having to take days off for “”Stupid Choice Toe Recovery”….. ;)

Have an amazing weekend, Bodyrockers! :))))

D.
Dana Kocis

P.S. This song won’t disappoint any 80′s fan who wants to get pumped up – trust me!
http://www.youtube.com/watch?v=idT8E0bHn6k&feature=BFa&list=PLF35579D26332396F&index=9
AudraFit

Anytime I can help out, it makes me happy :)
Dana Kocis

I feel the same! :)))
Kendra

I. LOVED. THIS. WORKOUT. 35:33 was my time. And I don’t have a sandbag, so I used 2 15-lb. dumbells instead. I almost switched to 2 10-lb dumbbells for the lunges, but in true BodyRock fashion, I said, “f— no!” and went forward. I also didn’t have a proper dip station, so I used 2 kitchen chairs and put a 20-lb dumbbell on each so it wouldn’t tip. And I realized when I was done I could have put my feet out further and made those more challenging, but they were challenging as it was, so hey!

And I could actually do the ninja jumps! I was proud. And tired.

This made me very happy. I have been bodyrocking now for a little over a week and I’m so addicted and happy. Zuzanna, you are so charming and inspirational and positive. And Freddy, too, of course, from behind the scenes. :)
MariaBjørgJepsen

Hey Jordan :) If you don’t wish to loose any weight, because you are already very slim, then it is very simple: you should eat more calories than you burn off! You will not only need the more energy to keep your weight steady but also to build more muscle. My suggestion is that you follow Z & F’s 5-meals-daily strategy but make your portions a bit larger than they suggest (at least the protein source). I hope it is a little help ;)
Love, Maria.
tee

lucky girl!
I’m no expert but I think you need to eat enough protein to build your muscles.
so maybe try keeping a journal on what you eat. monitor what you weigh or keep a close eye on the mirror.
if you start losing weight you need to add calories, best to add another scoopful to your food each time you eat, or add another meal.
if you are maintaining your weight and don’t see enough change in the mirror add a little more food to meals.
you can also add good fats into your diet to add a few calories, you know those cashews that zuzana likes, or avocados, coconut milk, omega 3 oils, olive oil.
but I think if your really thin you have to up protein to build muscle.
MariaBjørgJepsen

15:50.
I had to modify the seated pull-ups and made a version from the floor, instead. Still felt my abs big time!My feet kept sliding during those one-arm press ups, ha ha, VERY annoying! I added an extra burn out of: 4 min. Jump Lunges & Mountain Climbers: 12 x 10/10 sec. (12 to 8 J.L & 25-19 M.C.) + 100 Side Crunches.I wish all you beautiful, strong, fit, positive, amazing, inspiring, motivating, funny, thoughtful, charizmatic, energetic and determined BodyRockers a FANTASTIC weekend :) I am going to the Copenhagen Carnival to dance to some drums, yeaah!!! I will keep on my clothes, though :P
- Vivi
  
  15.50 min very good time ! Me it was during the triple knee tuck/one leg push up that my feet kept sliding !! Have a nice week end too !! I make shorter me !!! hahaha
  - MariaBjørgJepsen
    
    I can only say you too, Vivi! Great time score :) where are you from?
    Much love, Maria
    - Vivi
      
      France ;-D I’m 34 years old.
      - MariaBjørgJepsen
        
        Where in France? I visited Paris and Bordeaux last summer (2010) and I really loved Bordeaux. So charming! But I am also a great wine lover, ha ha :)I am from Denmark and I am 24 years old. I LOVE how we can meet people from all over the world in here!
      - Vivi
        
        Britain ;-)
      - http://twitter.com/GoustiFruit GoustiFruit
        
        C’est en France ça ???
      - Vivi
        
        Mistranslation !!! mais c’est pas loin !! lol !
      - Vivi
        
        Oups… not Britain, but” Brittany” , sorry for my english !! lol
      - Vivi
        
        I’m a great wine lover too ! and Champagne ! Not very good for Diet, all efforts go away as this evening as we are invited
      - MariaBjørgJepsen
        
        Nooo, not ALL efforts, dear Vivi ;) Everything in moderation can give you any body shape you desire! As long as we keep rockin’ :D
- Anonymous
  
  animal!
  - MariaBjørgJepsen
    
    ….. I do have very monkey-alike personality characterisitics :D
- http://www.janetspreiter.com Janet
  
  you crazy girl!
  - MariaBjørgJepsen
    
    You smokin’ Iron Woman :P
- http://aphrodiitee.deviantart.com/ Isidora
  
  Is that score even posible!? u are a beast! I just cant imagine how fast u must do every exercise!
  - Donna
    
    For Maria anything is possible because she is a machine when it comes to her workouts:) She has great legs and a mighty will:) I can only wish to go that fast one day…
tee

I wouldn’t panic, its only two pounds. people can sometimes range several pounds in a day. I think sara has the right idea.
you can measure yourself. do it on your arms, legs, several more places on your torso, write it down and check every couple of weeks, you might find say 1/8 of an inch gone from several spots and you would never see it, and you could weigh more and freak out but because you measured you would know it was muscle!
also a good idea to take a picture of yourself every once in a while and compare them.
another idea that kind of goes with sara’s is that if you are drinking more water than before your body can hold on to it until its sure your going to keep it up, then it will release it, if you were slightly dehydrated.
the last is sometimes when you start working out more you can get hungrier and you eat a little more and your body will more than likely adjust your hunger on its own, if you keep up your intensity. so your hunger will reduce as you get used to working out.

so I wouldn’t worry. check it again next week, you might find you’ve gone back to what you were or maybe lose some weight.
if you gained again then reassess what your eating.

hope that helps
http://www.makavelina.webnode.cz Nina_CZ

Wooohooooooo, 31:47 here!!! I forbid myself to make any breaks (only water sips betweeen exercises). The first half was so looooong :D but the second half was over so quickly. The Kneetuck / One leg pushup combo was HARD and also One Arm PressUps are killers for me, I switched sides every 2-3 reps. Oh and Seated pullups – omg!!!
For the backward-forward lunge I did 30+30 lunges, so it is 60 in total. And for Side Plank Jumps I counted every SIDE jump as one rep, so it was 30 Side jumps. Total of 365! :))) I think I will repeat this workout on my 1 year anniversary with Bodyrock this August, one rep for each day of bodyrocking :)))) This was really amazing workout!
My pullup bar will arrive on Monday, I will finally start to work on REAL PULLUPS :) I have a lot of tips from my compatible person, I can’t wait to start :) Heading to shower now and make lunch after :))) Have a great weekend Bodyrockers!
Anonymous

Wow, this was HARD. I don’t have a sandbag so I used 10 kg dumb bell on my back and shoulders, a bit painful but I’m a bodyrocker so I didn’t mind. :) I also had to modify lift splits as I don’t have a dip station, so I did them laying on my back. For seated pull ups got under my stairs, LOL :)

My total time was 30:47. Finished myself off with 20 minutes interval skipping.
Now I’m ready for the family BBQ :)

Enjoy your day!
Vivi

i just finish Fat destroyer, and…hoooo my thighs had memories of this 365 rep !!
Anonymous

I’ve noticed a variation in the weight used and had just assumed that the sandbag was about 30 lbs, so i used a 30 lb barbell for the squats/lunges, etc, but only a 20 lb dumbbell for the full body combo exercise. Maybe that’s why my time was so slow! hahha! (35:26)
Anonymous

I’ve noticed a variation in the weight used and had just assumed that the sandbag was about 30 lbs, so i used a 30 lb barbell for the squats/lunges, etc, but only a 20 lb dumbbell for the full body combo exercise. Maybe that’s why my time was so slow! hahha! (35:26)
MariaBjørgJepsen

My boyfriend calls me “Miss Iron Butt”, ha ha :D
That is a milder exaggeration, though.Let’s see some HOT BUTTS in here, buddies!!!
- Anonymous
  
  Oh my god Maria…very nice!!!
  - MariaBjørgJepsen
    
    Thank you so much, my darling :)
- http://www.makavelina.webnode.cz Nina_CZ
  
  Do these pants come with the butt??? Where can I buy them? :D
  Nice form Maria, I hope I will get there too :D
  - MariaBjørgJepsen
    
    Ha ha, how cute, Nina ;) Thanks for the sweet compliment. I just wanted a little naughty fun in here, because I know you lovely friends can take it!
    - http://www.makavelina.webnode.cz Nina_CZ
      
      I am gonna give you compliments until I have the same butt :D
      - MariaBjørgJepsen
        
        I am sure your butt is gorgeous just the way it is :) But when you feel you get there, you better show me!!! ha ha :D
      - http://www.janetspreiter.com Janet
        
        So are we all supposed to send in butt shots now, haha?
      - MariaBjørgJepsen
        
        Who doesn’t like that idea? We all love butts, ha ha :P I just wanted a little fun. I tried to post my pics in the BodyRocker section 3 times, but I understand that Z & F has a lot of other important stuff to work on. But that picture was included in the mini “album” I sent them :)
- http://www.facebook.com/profile.php?id=1395292098 Sherice Potter
  
  That’s a very smackable booty!!! LOL :)
  - MariaBjørgJepsen
    
    Ha ha haaa, you are funny, thanks a LOT Sherice :)
- http://www.janetspreiter.com Janet
  
  yup, buns of steel they are :)
MariaBjørgJepsen

My boyfriend calls me “Miss Iron Butt”, ha ha :D
That is a milder exaggeration, though.Let’s see some HOT BUTTS in here, buddies!!!
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

I completed this workout last night in 17:44 with a 22 lb. sandbag. A great sweatfest . Loved it!!
- http://www.facebook.com/profile.php?id=1395292098 Sherice Potter
  
  WOW!!!! you go girl!!
- Lisa
  
  Way to go, Cynthia! You rock!
Anonymous

@b47d4586ef72bd9d16a9d4390ad5bd35:disqus I have spent time developing solutions for cellulite. I am sorry to say that cellulite is one of the current aesthetic challenges without a solution that works for everybody. Cellulite is caused by attachments of the top layer of skin with deeper layers; so the dimples might show even in very fit and skinny people. The appearance of jelly butt and fatty arms might improve with diet and exercise to improve toning of the muscles further. I am sure that the healthy habits you follow really help. Don’t get discouraged-keep up the good work!
- Veronika Rybova
  
  Thank you:)
mag

I did 24:47 minutes but without sandbag because I didn’t buy it yet, so I think that my workout was less hard than yours!, but I’m exausted!!!, Hey Zu I like your new hair! you look cute anyway really :), well! see you in the next workout!, and invite Frederick brother’s I remember that he was so funny!!, I will be waiting for the tour of your house and for more recipes!, Zu, are you still stress and “overeating”???
Anonymous

25m57s. which seems pretty fast for me. love how my body is getting stronger. it feels so awesome =] !!
http://www.facebook.com/people/Francesca-Barone/1278950912 Francesca Barone

the Ninja Jump Tuck is too much for me but I did all the rest of the work out and I feel so good with myself!!! thank’s F&Z !!!!!!!! love you
Annebel Wind

Hi everyone,

I see a lot of comments about food here.. I myself follow the primal blue print now, from Mark Sisson. This book was advices by a bodyrocker… and this way of eating feels good to me.. In the book he says to eat only plants and animals.. This to me is logical and natural… It feels good and satifies me more than eating processed grains in any form.. So I can advice to read the book and see if it can help you in any way..

My score for today is: 33,30 minutes, and I am so proud. Also sleeping a bit better the last to nights… Thanx for all the advice on this bodyrockers!
- Anna
  
  you know, i’ve been reading Mark’s Daily Apple blog too, and i have to say, it makes a lot of sense, anthropologically. i think he gets a bit extreme on some counts. (for example, in one article he says legumes aren’t a huge problem but maybe not optimal–but then goes on to trash them in every subsequent article… what?) BUT he does make some very good points. one in particular blew my mind. he suggests that perhaps carbohydrate-as-fuel, as is the modern nutritional model, is actually a fallacy! that is, we should be consuming the bulk of our calories in the form of organic/pastured/wild fat and protein, which contain wonderfully high concentrations of soluble micronutrients (like vitamin K), and getting the rest of our vitamins from fresh plant sources. that way, you never have a carbohydrate-induced blood sugar spike (yes, you do get that effect from all carbs and not just refined ones), less insulin resistance, and less fat storage from the extra “unburned” starch you’re taking in. instead, your body is in a continuous fat-mobilizing mode, where you store fat and burn it at roughly equal rates, and you never have to worry about protein and vitamin quantities because the food you’re eating has the optimum bioavailable concentrations of them. it’s a radical idea but switching to the bodyrocker diet made me kind of go that way on my own anyway, and then i found out i wasn’t the only one with that method. i haven’t gone fully primal (i like stuff like sugar in my coffee way too much) but just making a shift in that direction has made me wayyyy healthier, thinner, unbelievably able to deal with hunger if i miss a meal, and my skin is visibly clearer and glowier than it was before. i get occasionally paranoid that i won’t be able to do this forever, but for now, wow i love it!
  - http://www.facebook.com/profile.php?id=1395292098 Sherice Potter
    
    could you post the site for this blog? I was wondering if it is Mark Lauren? thx :)
    - Anna
      
      mark sisson is the name. http://www.marksdailyapple.com/ is the site. the article i reference is http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/. mark lauren is more of a conventionalist, i think — his and zuz/freddy’s ideas are not far apart. mark sisson is way out of left field for the modern establishment but makes a ton of sense in terms of biochemistry.
http://naturalandbalanced.com Felicia (Natural + Balanced)

this workout looks great! i’ll try it tomorrow (today is my rest day!) yesterday i did 300 rep workout, 550 rep workout, and set fire in a row- sweaty and amazing!! took me 50 min total, and my back and shoulders and nice and sore today :)
Anonymous

28minutes 33seconds!!!

Omg i am so happy, i cant remember the last time i smiled so much!!
i am literally drowning in sweat, i nearly slipped on my floor running over to turn off the timer! thank you so much zuzanna for these amazing workouts, you really have created such an amazing and unique thing, bodyrock.tv is bringing people together from all over the world and your making people be the best they can be because i find these workouts are so mentally challenging aswell as physically.
Anonymous

I did this workout yesterday, I am soo sore. lol Id be happy about that if I didnt have to work today! I have a question, what do you do the next day to calm the pain of a workout if you cant just rest?
Anonymous

Hi there,

this is my once a day check in..I did this yesterday, with some modification, because I don’t have dip station or something to look like it here, but my time was 27 min..

I went swimming today, and it is wonderful..

kisses to you all
- MariaBjørgJepsen
  
  Great time, sweety :)
  Oooh, swimming sounds so wonderful, I wish it was me!
  Love, Maria
Anonymous

these excersices are….AOUTS….. :S but….i did it!!!!!!!!!!! :) :) im very proud for me :D :D :D thanks for another amazing workout Zuzi!!!!
PS: nice hair color…. :) you look great with this color too…….but i still think that as a blondi you are EXTREMELLY BEAUTIFUL!!!!
have a great weekend Freddy and ZUzy!!!!
thanks again!!!!!!!
kisses
Cindy

I did it at the gym today and my time was 35 minutes. Thank you Zuzana and Freddy!
http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

I like this one a lot, I did it yesterday and I can feel it in my legs :)
I really really like when several hours later after my workout I start to feel the “worked area”.
My time was 32:17 I did not have a dip station so I had to make dips and leg raises.

Take care everyone :)
http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

I like this one a lot, I did it yesterday and I can feel it in my legs :)
I really really like when several hours later after my workout I start to feel the “worked area”.
My time was 32:17 I did not have a dip station so I had to make dips and leg raises.

Take care everyone :)
http://www.janetspreiter.com Janet

Pheweee! Warm up jog around the hills for just under an hour trying to tell myself I felt great, haha.
I completed in 20:35 with one modification on the sandbag combo because I accidentally forgot the plank and jump part, which would’ve significantly increased the agony and misery of the whole experience. I am ok with that though since I was ready to die at the end as it was. (I nearly ninja jumped on top of my timer on the last one, which would’ve meant I’d have to do it again to find out my time….NO WAY!!!!) 25 pound sandbag. A little cruise on the paddleboard and topple in the ocean should round it out nicely for the day.
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

I love 1:28 – 1:31

Doing this workout later tonight. :)
http://kenjibankhead.posterous.com/ ashtromanius

I did this in 34:29… but here’s my caveat. The 1 arm pressups I can’t do because baby gets in the way of lying on my tummy… so I just did 1 arm pushups instead. I think that lowered my time quite a bit. But it feels good to do a long workout every now and then, doesn’t it?! Loved it :)
- tee
  
  ha ha ashtromanius, maybe you could do them over a small inner tube and baby could go in the hole in the middle!
  
  you mommy’s to be are so awesome!
  - http://kenjibankhead.posterous.com/ ashtromanius
    
    tee… i am so happy you suggested this! hahaha. I’m seriously going to have to try that! ahahaha!!!!!
Anonymous

24:38 :) this was brutallllll omg amazing workout tho. I pushed really hard, and didnt give up for rest wen it got hard. I did 98 % perfect form and feel reallly good about that lol.

i cant imagine how different my life would be right now if i didnt find bodyrock january 2010. Its taught me to push harder than i ever thought possible, and push even harder especially when i felt like collapsing and staying down. It really has helped me become a stronger person, mentally even more than physically. cant thank u guys enough
http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

I did it! 41:31 :) I gave myself a goal of 45 min. to beat, and I did it! I did dive bombers instead of the one arm press ups, as I need to work on my form… I don’t have my dip yet, so I did start crunch with butt lifts for the split lifts :) drenched in sweat and exhausted… I love it :)
http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

Ah Sweetie I’m so happy your feeling empowered!!! that’s why you stood up to the bully!! You should never be afraid to post your scores.. I feel I can speak for all us bodyrockers when I say… you gotta start somewhere and we all have our own journey!! Welcome and keep on posting.. :)
Sara

That usually happens if you let your back sag a bit – try pulling your bellybutton in towards your spine as you you do the move. That should help. :)
- Lisa
  
  Yes, if you try to keep your abs really tight, this should prevent your lower back from sagging. Also, when you feel your lower back starting to hurt, stop and take a quick rest. Better to take a little longer but with proper form then to hurt yourself!
Kungfooflea(Annalisa)

Wow…this was so intense. I pushed very hard and slowed down only to concentrate on form. The full body exercise was murderous as I was using a 30lbs barbell and so I had to do squat presses each time to get the barbell off the floor and on to my back! I thought the 30 reps would never end!!
So with a 30lbs barbell I finished this in 30:53. Very proud….I nearly became a permenant feature on the gym room floor. Excellent workout! Amazing burn!
Paz

Hi,

I come from Chile, I don’t speak English, but I can undertand the instructions about your Workout, the problem is that I can’t undertand the advise for eat, because some aliments isn’t the same here xD jajjajjaa.

I write this, ’cause you always say that it’s very important the little community of BodyRockers, but I don’t think that it is “little”, you are present in a lot of parts of world and there is much people that enjoy you work.

It’s very difficult to me to explain ideas in english, so I wrote little.

Congratulations for all,

:)
- Lisa
  
  Hi Paz. You could try to copy and paste the words into Google Translation to convert from English to Spanish: http://translate.google.com/
  It might not be perfect, but it would help you get the main points, I think. Good luck!
GC-BR Cincinnati

28:52!! Very good workout. Althought I aggravated my right knee (it’s been a problem with me since HS track in 1997)… so now I’m on the couch with ice on my knee and ib-profen in my hand :(. BTW, proud to say this is my 47 day in a row of high intensity interval training, with about 75% of that being workouts directly from this site. Thanks F&Z!
http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

35 minutes. The third part I did only 15 reps because I dont like long exercises :P nice workout :)
Sofi

Excellent workout! Just did this after my soccer game, I finished it in 32:18 with a 15 lb kettle ball :)
Thanks guys! Keep it up
Anonymous

31:19. This was a leg assault!
1. used 20#
2. all full push-ups (had to take breaks)
3. 15# dumbbell
4. I always do at least one exercise wrong; today this was it! I forgot about the knee up & raised/lowered my weight (10#) with each lunge
5. broke these into sets of 5, knees bent almost 90 degrees
6. 20 #
7-9 felt easy by comparison
10. so hard! many breaks
11 & 12 also felt easy compared to everything else.

My gym membership is about to expire, & I am not going to renew it. 95% of my workouts come from you guys now. I look forward to working out, feel much stronger, & love how much time I save. Z&F, thanks for everything you do to make this site happen!
- Lisa
  
  Hey Jess. I know what you mean. I have a gym membership and I go there about once a month!
  - Anonymous
    
    I used to go all the time, so it’s a big statement to me that I don’t need it anymore! I’ll be happy to use that money on vacation or for new lululemon pants….
- Lisa
  
  Hey Jess. I know what you mean. I have a gym membership and I go there about once a month!
MariaBjørgJepsen

30 reps per leg in Forward & Backward Lunges = 60 reps total (you should count each lunge as 1 rep) :)
http://www.janetspreiter.com Janet

Congratulations for joining in! Well done!
http://www.janetspreiter.com Janet

No. I can’t eat and workout. I have yerba matte tea and go for it til I drop, then eat.
http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

Killer routine going to do this now! By the way, how far from the beach are you guys? :p
Ziba

i know that …that’s what i did the first couple of weeks..but once from the jump tuck .. i woke everyone up…and i felt very bad about it lol! .. i shouldnt do extreme jumping..which is a shame because jump tuck is one of my favorite moves even tho its very painful .. takes up all ur energy..but that’s the fun part! … i’ll try my best tho ^^ thank you all for your amazing advice..its nice to have such a supportive community =)
Lena

I completed the workout in 33:54 with 12 kgs in my sandbag.
This one was a real killer for the legs! Lunges are my most-hated exercise and this workout had A LOT of them! But at least no jump lunges – thanks for that :) I found the first exercise, Sandbag Squat and Backward Lunge, was actually the hardest! Oh and I LOVED the Ninja Jump Tuck finale :) Those last five sweet reps!! I was so happy when I got to that point and put in extra effort to finish. That was really motivating! Thanks for a great workout guys!
http://twitter.com/karmalaluna Arika

The only reason I beat your (and Freddie’s apparently) time is because I was bursting with all kinds of energy! Today is my first day of being a certified personal trainer and I feel like I’m floating on cloud nine! So my time was 26:32… my legs are killing me! It’s a sexy burn- such as sexy burn!
- Lisa
  
  Congrats Arika!! Where did you do your training? Nice time!
- http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier
  
  Wow! Congrats Arika. I dream to be a trainer too but I don’t want to go to school. How you did yours?
  - http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova
    
    i join in Maria’s question and congratulations :)
- MariaBjørgJepsen
  
  CONGRATS Arika, how awesome :) Do you have any specialities in your training?
  Love, Maria
Lisa

I thought that too, but you have to do the Fwd/Backward Lunge on both legs, 30 on each. So there really is 13 exercises that we have to do.
Valeriep197

this is ridiculous. are you really going to block my comments forever yet friend me on fb? forget this site, I’m spreading the word.
- tee
  
  they just moderate so we don’t have some of those rude comments like the facebook page has. they don’t always have lots of time. I’m sure they are doing their best, we need to have some patience. if you keep posting positivel you will be added to the white list and your comments will show up right away!
- tee
  
  they just moderate so we don’t have some of those rude comments like the facebook page has. they don’t always have lots of time. I’m sure they are doing their best, we need to have some patience. if you keep posting positivel you will be added to the white list and your comments will show up right away!
- http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance
  
  They’re going through a lot of changes and growing… patience in having them posted… no reason for negative… just be patient and you’ll be added, like tee said :) Keep Rocking!
- http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier
  
  Are you a serious bodyrocker? We, the bodyrockers are always patience. We don’t complain if we don’t see our comment up because Z&F are so busy and we appreciate and value their effort for helping us to keep in shape. Just keep bodyrocking and post your scores — it’ll come up soon. :)
- Anonymous
  
  Mine didn’t come up for 2 weeks….now they instantly do.
- Anonymous
  
  Valeriep
  
  I think there have been glitches with Discus. I’m sure it’s not personal.
  
  I think we all need to remember there’s developers working on the site so there may be glitches while they do config. And because this is such a fabulous site there are a lot of users and there may just be glitchy things happening because of volume. I’m sure it’ll be fixed soon.
  I like to join in the discussions but when my Discus account was glitched and my posts were getting stuck in cyberspace, I still enjoyed the positive nature of the site and of course the workouts!
tee

hey winde!

you can just do the beginners versions of the exercises or reduce the reps.

also I used to go to some of the earliest workouts (when Zuz was blonde) I don’t know if they were any easier but when I did them I came closer to competing with her so I didn’t feel quite so wimpy! lol
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

28:39 … I should add I forgot the Forward Lunge in the Back & Forward Lunge. Why? No clue, must be the time. It’s 2:00 am now. ^^

Afterwards I was so tired and sweaty; first I snorted my own sweat by accident, then I was dying for some goatmilk, but couldn’t open the carton, cause I was shaking so badly. Then I took a shower and dropped my electric toothbrush, because my arms were like jelly, so it went flying around like a deadly torpedo.

Now I’m off to bed. Sleep tight!
- Anonymous
  
  LMAO Kirry,
  I can totally relate I wonder if someone came in and saw me panting sweating and lying on the floor – which I often do at the end of one like this one – if they’d ‘ll think something terrible happened I need medical help.
  
  - oh too funny.
tee

good job mak! I know that feeling!
Anonymous

This workout was killer! I’m drenched in sweat, but I feel so good right now!! I some how completed it in 24:17 using 20 pounds.

Woah, I don’t know how I did it, but some how I just kept going
Ramonapetto

How much weight do you guys put in your sandbag?
- Lisa
  
  Zuzana talked about her new sandbag in one of her workouts a few days ago (Give Me Everything Workout), she is using rocks/stones now and I think she said it’s about 12-13 kilos.
Anonymous

:o( I have a new perspective on Zuzana and Freddy and its not a very good feeling…sad day for me! I will keep bodyrockin but I just feel differently about you both now….
http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

@BodyRockerMichelle:disqus ??
- Anonymous
  
  I just thought that they have more time for their fans and after they both deleted me as a friend on FB I just don’t see that anymore…I mean I know we aren’t gonna be bff’s or anything but when you reach out and they just ignore you and act like they don’t care….it just hurts! :o( I’m a little discouraged right now….I don’t even know what I did or said to make them dislike me so much! Maybe I am being too sensitive but I guess I wouldn’t treat my fans the way they treated me…I wouldn’t shut people out. …Ya know? But thats just me….Thanks Michelle for listening… :o)
  - http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance
    
    I can understand your feeling being hurt, as you, and all of us put 100% of our effort and energy into this community.. to grow.. it could have been a glitch, it could have been anything… I wouldn’t take it personally.. I don’t think they are shutting out either… transition is always hectic and especially if you are growing.. don’t let that discourage you. We should continue to stick together as a community to encourage and support them in their endeavors, just as much as each other… Keep your head up and remember that it’s about us as a community supporting our INDIVIDUAL growth..
    - Anonymous
      
      Thanks sweetie!! That means alot to me!!! I usually don’t care much about this stuff but I really respect them both and look up to them for all that they have done for me and others here! I don’t know what I would do without bodyrock! I guess I was just shocked to see they both deleted me…Very unexpected….Oh well…You are right! You are AWESOME Michelle! You really helped me more than you know…I feel kinda stupid laying all my personal feelings out for everyone to see…. but it really bothered me so much! I needed to talk to someone…So thanks again for being so understanding and sensitive to my feelings Michelle! You are a good person!! You ROCK!! If you have a facebook account add me PLEASE! I am looking for other bodyrockers with positive helpful attitudes like yours….We can encourage each other and do it UP! That goes for anyone here…Always looking to make new bodyrocker friends! ;o) Thanks again Michelle!! <3
      - Kungfooflea(Annalisa)
        
        Hey ladies. I’m sure it’s nothing personal you know. It’s hard for them to get back in touch with everyone and they do get a lot of messages…at least they are cool enough not to have robots answering their messages for them.
        Also…maybe the removal of their FB pages had something to do with the up and coming changes on the site!! They may be around MORE once that happens! :)
        Don’t be hurt my dears…I’m sure that there is a good explanation. It’s natural to be disappointed but don’t let it taint your views of Zuzana an Freddie. They just moved to a new country so they are super busy! They still love you! :)
      - Anonymous
        
        Yes, and as I understood we will have our own profiles here, so we don’t need FB…hihihi
  - Anonymous
    
    They are no longer on my friend list either, and I notice that Zuzana now has a page that you can like. I can’t even find her or Freddy on facebook anymore. Perhaps they no longer have personal profiles?
    - Anonymous
      
      Really? I just found it odd cuz I wrote to her…I PM her on FB and then shortly after she removed me….so I assumed she thought I was a bother and didn’t want to deal with me….I would have been ok if she didn’t have the time to respond….but deleting me?? I took that a little personal as I would any friend who I wrote to and then didn’t respond and went DELETE! lol
      - Anonymous
        
        I would assume that if she deleted her own page, maybe she simply did not go through everything first? I am only guessing of course. I was facebook friends with Kathy Freston and she asked that we “like” her new page instead because you can only friend 5000 people. (Kathy Freston is a great author and cook for those of you interested in being vegetarian)! :)
        Besides, I just read an awesome blog post tonight that a friend sent to me. I am going through a lot of “stuff” because of a few projects I am working on and it really summed a lot of things up for me. It’s definitely worth a read! :) http://inoveryourhead.net/
  - Anonymous
    
    hi
    
    freddy and Z said their developers were doing some sort of magic to reconfigure their site. Those who were deleted from FB may have been removed accidentally while one of the developers was doing configuration. It likely has nothing to do with Z or F
Jamesshayla

Zuzana, I am curious. Do you have regular periods? Because you look like your body fat is low. I haven’t had a regular period since I started your workouts. Don’t get me wrong, I LOVE THEM! I am getting tremendous results.
Thanks,
Shayla
- http://twitter.com/GoustiFruit GoustiFruit
  
  Excuse my (male) ignorance, but what do regular periods and body fat have in common ???
  - fairy
    
    Hello GoustiFruit,
    
    if a woman is very skinny (low bodyfat) the body can think it starves or is sick, because of that it concludes that the body isnt fit to carry a baby at the moment, because the baby would probably starve too and die (unborn or shortly after birth), or in the worst case the mother (the body) would die too, so in selfpreservation and in the need to produce healthy offspring the body doesnt go with the monthly period anymore to avoid any possible pregnancies that wouldnt lead to any good in its mind. For example anorexics never have there period anymore if they passed some weight. For a woman anything under a special bodyfat% is thought unhealthy (I am sorry I dont know that number).
    
    I hope that helped. I am no doctor or anything so I guess others here could explain it better. And I dont mean to judge any woman here who might have not regular periods, there are lots of different reasons that can cause something like that.
    
    All the best
    
    fairy
    - Anonymous
      
      14% is considered athlete, anything under that is specific to body builder, fitness competitor, etc. Of course there are always exceptions. For the most part competitors allow their body fat to come back up for a few months a year to allow for normal menstrual cycles, etc.
      Some women lose their periods at anything under 14% and some never stop having them, but for the most part, very low body fat means no menstruation. A prime example would be elite gymnasts. They train so hard that their bodies don’t even develop fully until they stop. No period = no hormones (well, no additional hormones that bring on normal changes, such as puberty).
      - fairy
        
        thank you for explaining it further and giving numbers!
        I also struggled with finding the right words since english isnt my native language, so thanks for your backup.
        
        all the best
        
        fairy
  - Anonymous
    
    Hahaha..it was so funny to read this…there are so many factors that can mess up with your (ok, not your..) period…I know that a lot of professional sports women are having problems with this, or don’t have it at all…
    hahahah,once again sooooooo funny,but good for you, you want to know!
    - MariaBjørgJepsen
      
      I laughed too :D nothing personal, just a bit cute and funny, ha ha! Believe me, GoustiFruit, that female period system is NOT simple at all!!! Very confusing and there are no exact rules for anyone. We are all very different on that point.
      Love, Maria
- Anonymous
  
  HI
  
  Generally you lose your periods because you’re not consuming enough calories. Low body weight with amenorrhea can result in bone loss from lowered estrogen levels. You may want to talk to your doctor.
  
  Oh and the other thing is just because the visitor is not arriving doesn’t mean you’re not ovulating – be careful!
Anonymous

My time was 46:23, but I need to subtract at least 5 minutes because my nephew was visiting and kept playing on my mat and asking me to show him some of the dip station exercises. He kept interrupting me, but you gotta love his enthusiasm (so much better than my sister who complains about her body yet refuses to workout or eat well). A little disappointed with my time, but I just have to come back stronger next time.

And what is with some of these negative comments? What did Zuzi and Freddy do to upset people? They provide thousands of people with free workouts and people have a problem because their comments don’t get posted. My first comments didn’t post either. They didn’t start showing up until I set up a Disqus account and now I don’t even have to wait for approval. And why does BodyRockerMichelle have a new perspective on Zuzi and Freddy?
- Anonymous
  
  I agree miaevt! My comments didn’t post for 2 weeks.
  Even if this site was one where I could not comment, I would still visit it to get my workout on everyday!!
  - Anonymous
    
    Hi
    
    I seem to have missed the action, but if it was negative I’m glad.
    
    Yneives: I’d come to the site too even if I couldn’t post. The workouts are amazing and I love Zuzana and Freddy.I’ve enjoyed the community too. The people that come to this site tend to be very supportive and inspiring.
    M
http://dirtroadrunner.blogspot.com Christyruns

Finished in 20:14, feeling like I forgot something? But I am a sweaty mess. I pushed hard this was a great workout. I am going to check over and make sure I did everything right :)
- Anonymous
  
  Forgetting you’re in awesome shape? ;)
JJ

Another great workout! Thanks so much Zuzana and Freddy! I completed mine in 34:47.
Jessica R.

35 minutes! i was DRENCHED in sweat all over my back and stomach! wow!
http://kenjibankhead.posterous.com/ ashtromanius

AMEN! :):):)
http://kenjibankhead.posterous.com/ ashtromanius

you know what else is bad for your knees and back? getting fat.
Kungfooflea(Annalisa)

Aw! Thanks! :D That’s very sweet of you! I’m kind of shy when I do Bodyrock routines in public so I try not to look at the people around me too much in case they are watching me like I’m off my head. Also I don’t want anyone to come up and try to chat with me and mess up my time :P Hahahaha
It’s happened! I was doing one legged squats into roll backs and this woman comes up and starts asking me all of these questions! That really was not the time! Does that ever happen to you?
http://www.facebook.com/profile.php?id=1661643321 Britney Blazak

27:04 on this one.
- Anonymous
  
  Holy crow, excellent time Ms. BB!
  
  LeMe
Anonymous

Looks like an AWESOME workout! I’m scared though….got to build up some courage for this…
THANK YOU ZUZANA & FREDDY!!!!

KEEP UP THE AMAZING WORK!

P.S.
Never mind the haters <3
Anonymous

Did it, YES!!!
My time is 31:38
Thank you Zuzana & Freddy for this awsom workout!
Have a great day
CAM5225

Bodyrocker Michelle, don’t be sad, I’ve just realised that Freddy deleted me too and I haven’t PM him or said anything negative, I’m sure it’s not personal. The guys have a tough job, they can’t please all of the people all of the time but I love this site and will continue to Bodyrock!
http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

i finished this one in 27:45, wow! i modified the Sandbag Combo, though. i was kinda tired of all the lunges, especially because yesterday i did the Backward Lunge Kick-Up Challenge ;) so i did a Squat Jump Up with the sandbag instead of the lunge and a regular push-up burpee afterwards. my “sandbag” weighs about 9.6 kg being recently powered up by a new heavy book of Finnish Law Collection :)))

and i’ve also tried for the first time to use my table for seated pull-ups, which in fact became kinda reversed push-ups but i believe the exercise worked the same muscles with the same intensity anyways :) and the kitchen chairs for the Leg Splits!

great workout, my shoulders are still tense, lol have to massage them in a while :)
fairy

hello,

when I look at the times of the other bodyrockers I get the feeling I am really slow with a time of 42 mins and 9 secs, but I only modified the one leg push up (last 12 on knees) and the one arm press up (only managed 3 on each arm, did the other 24 on both arms, still hard for me, my arms are definitly my weakness).
So I am trying to convince myself, that I have a reason to be proud of my time. ;)

All the best

fairy
- Anonymous
  
  You should definitely be proud of your time!! It’s a tough workout and you did great!! :)
  - fairy
    
    thanks :)
- Alana6
  
  Well done!, if your not happy with your time repeat this workout in a few weeks and I think you’ll surprise yourself
- Anonymous
  
  I always tell myself that if I have the strength to complete the workout, I have succeeded, no matter the time.
  The fact that you got an amazing workout is what matters…the time? you can improve that in time!
  
  Me, I haven’t even built the courage to START this workout!
  - Lisa
    
    Do it do it! You’ll be proud of yourself! The first 5 min before a workout are usually the hardest. Just get started! :-)
- Anonymous
  
  Fairy
  
  Finishing any of these multi-exercise workouts is a reason to celebrate. If I think it’s too many reps, I’ll split it and do 2 sets of 15, which I find easier. As I get stronger I’ll try pushing to 20 and ….
  
  That’s the wonderful thing bodyrock has fostered. Meaning, in a month try this workout again and you’ll be able to see your strength and enduro gains. You’re doing the workouts so you’re getting stronger.
  
  If you have to do a modified version it’s better to do that than to try something when you’re not strong enought to maintain proper form. You’ll use the wrong muscle groups and you could hurt yourself. As you get stronger substitute a few advanced forms in each workout and gradually to ween yourself off the beginner format.
  
  You’ll be a sexier, stronger fairy in no time! (I work in the software industry and everything is sexy, it means working well and looking slick).
  
  M
  - Alaina Cannon
    
    Didn’t think of splitting up the reps up into 2 sets. Good idea.
- Anonymous
  
  Fairy
  
  Finishing any of these multi-exercise workouts is a reason to celebrate. If I think it’s too many reps, I’ll split it and do 2 sets of 15, which I find easier. As I get stronger I’ll try pushing to 20 and ….
  
  That’s the wonderful thing bodyrock has fostered. Meaning, in a month try this workout again and you’ll be able to see your strength and enduro gains. You’re doing the workouts so you’re getting stronger.
  
  If you have to do a modified version it’s better to do that than to try something when you’re not strong enought to maintain proper form. You’ll use the wrong muscle groups and you could hurt yourself. As you get stronger substitute a few advanced forms in each workout and gradually to ween yourself off the beginner format.
  
  You’ll be a sexier, stronger fairy in no time! (I work in the software industry and everything is sexy, it means working well and looking slick).
  
  M
Anonymous

What’s up Z, F & Bodyrockers? I’m all hyped up because I completed this workout!! I thought I would quit halfway because let’s face it. It was freakin’ crazy! haha.
But yes, I pulled through and my time was 40:55. 10 minutes slower but what the heck. I hope I will improve the next time I attempt this. How did everybody do?
Anonymous

Hi there,
so I have just few minutes before my work,and I have manage to get some internet,and check in. But I don’t have time to check all the comments.
Yesterday I did burpee reptile challenge and I did 107 in 10 minutes, I was aiming for 90 so I sorprised myself..today I will do fat destroyer, hope to get some better results than the first time..

see you all tomorrow, I hope

kisses to you all
Maude R Villeneuve

I don’t know why but I’m so scared of this workout. I saw it 2 days ago and I keep finding excuses not to do it. I’m still new here and I’m thinking about cutting it in half but maybe it’s another excuse. I really have to kick my butt and just do it. Yess today is the day, no matter what this 365 reps in on.
- Lisa
  
  It’s not totally as bad as I thought it was going to be. Yes, you’ll be a sweaty mess, but just focus on one exercise at a time and it goes by pretty fast. Blast some music if you can and just get started! You can do it!
  - Maude R Villeneuve
    
    Oh yess I did it! Final time : 33:07 but I stopped the timer a couple of time to rewatch zuzanna video ( I’m still struggling on how to do some exercices). I think that I gave my maximal effort because after the workout I thought that I was gonna be sick :P but no just my heart beatting soooo fast. I’s so glad that I finally did it. Thanks Lisa for the support and Ynieves you are gonna be proud of yourself after this one! Keep Rocking :)
- Anonymous
  
  I’m scared too!!!!!!
  Tomorrow…
AllyC

Did this workout yesterday and finished in 40:19 with a few modifications:

Forward & Backward Lunge with Sandbag—modified w/no sandbag; One Arm Press Up—not there yet…modified with 2 arms. =D

My shoulders are so sore today!!! lol
Anonymous

Hi guys, we do get behind with the comments, especially if there is a flood of them, but I do try and get to them all :)
http://www.facebook.com/profile.php?id=1078290090 Roni Yager

Did this workout a few days late, but it was a killer one! Good job in this one. My time was 36:30! I was pretty impressed with myself that I did it under 40mins! I hope to send you guys some of my burpees everywhere really soon! Take care!
Ela

Done in 31 minutes, sweating like crazy!!! ;)))
http://www.facebook.com/profile.php?id=762658625 Sarah Martin

Dip station and bag will be coming this week, so excited!! (this is like Christmas for me) Here is to change and new possibilities. Just graduated college yesterday and am excited to find the path ahead of me, as a lifelong bodyrocker of course! :)
http://twitter.com/JuJu2047 Renae Chartres

whoa that one was hard but totally worth it – 31min 46sec!
Lisajanea

I love the idea of your new website! I currently keep all my times in a spreadsheet but if I could keep them online it would prob make me push harder esp if other people could see them. I can’t wait! Thanks for all your amazing workouts.
Anonymous

I loved this workout! I completed it in 25 minutes and 2 seconds. Favorite exercise: the one arm press ups.
Tough stuff.
http://www.facebook.com/people/Cecile-Paulus/100002297737936 Cecile Paulus

Hi everybody,
I completed this workout in 35’55 with no sandbag.
And did half push up at the end !!!
Cécile from team France ! ;-)
Anonymous

WHERE IS THE BODYROCK.TV FACEBOOK PAGE?????????

anyone else having this problem? seems like its gone?!?
- Anonymous
  
  Lilola i noticed that as well.. :((( it’s gone
  - Anonymous
    
    ok, maybe it’s due to the new things that are suppose to come… I can wait ;) well I have to ;)
Vala

OMG I beat Zuzana :) Only 40 seconds though :p My time is 32:22 minutes and I used 10kg (22lbs?). Before the workout I thought my legs would be the muscle group being burned out… but surprisingly I didn’t struggle with the squats at all, but had a really hard time with the one arm press ups, because I have severe muscle soreness from trying free hanging tricep dips… ouch! This seemed to take forever for me.
Awesome workout!
http://twitter.com/GabayC Gabija D.C.

I just finished the workout. Great week starter.
I stopped my timer and it was at…. *drum roll* 33:02

Just like Zuzana! Feeling amazing right now <3
MariaBjørgJepsen

OOouuh, my front thighs are crazily sore after this 365 and Fat Destroyer yesterday! So I decided to put together my own little NON-leg focus workout:
10 min. Dive Bomber Exercise Challenge: 68 reps, all proper form (in Feb. I could only make 15-20 regular ones!)+ 100 One Leg Lifts from pull-up bar, 100 Seated Bicycles & 100 One Leg Bridges. A nice little “easier” sweat.Much love, Maria.
http://twitter.com/GoustiFruit GoustiFruit

Sorry for this out of topic, but I can’t access the FaceBook page anymore, I’m a newbie at FB (I only registered to follow Zuzana), am I the only one ? Is there a problem ?
- Anonymous
  
  yeah…that’s a problem we aaaall have!!!!And we hope that they prepare something NEWWWW!!!!something special as always!!!!!!!!!!!!! :D (I hope…im not sure :D!!!)
Monstrosity5

Love it! 23:48 w/25# SB
Stac

Zuz, I Love the new color. Just saying : ) Have a great day & thanks again to both of you for all the push, info & inspiration.
http://naturalandbalanced.com Felicia (Natural + Balanced)

awesome workout- finished in 22:56 including tiny breaks, and did “6 pack abs” afterwards- amazing! i don’t have a sandbag so i used 20lb weight for sandbag combo and forward/backward lunge, and 35 lb weighted bar for the rest of the weighted squats/lunges
Adele

Wow!! this is one of my favorite workouts to date! It’s challenging, fun, and really works the entire body. I see myself doing this one on a regular basis… Now if I can only improve my time. I have a bad habit of pausing between workouts to flip through music : /

Anyhow, thanks Zuzana and Freddy! This workout is just fabulous!
P.s. did the 600 rep workout with a friend on our recent vacation and she’s totally into BodyRock now :D
- Anonymous
  
  hahaha so did I! I even made myself a “workout playlist” so that I could reduce it but I STILL do it! sheesh ;)
Anonymous

INTENSE <—- is the word I would use for this workout! I honestly cannot remember the last time I sweated so much. (That and maybe the fact it was probably 85 degrees in my garage!)

My time was 39:01. I guess I should just revel in the fact that I finished it cause you guys have some fantastic scores! The sandbag combo confused me some. I actually did a lunge as soon as I picked up the sandbag. Z goes straight into a squat. Oh well, double lunges for me! Yay!! :)

And those NINJA JUMPS…… what can I say? Those things TOTALLY MESS WITH MY HEAD!!! I had the same stupid fear in junior high when it came to jumping hurdles. Arghhhh!! I did, or attempted, 4 with one being modified – because I was tired of landing on my knee. :( I know, it sounds crazy, and I'm probably the only one who can start on my knees and attempt a ninja jump and still land on my dumb knee (just one knee at that). It's okay, y'all can laugh!!! I'm sure I'm a sight!!!!!! One day…..
JoannaKonieczna

OK…time to do this…:)
- JoannaKonieczna
  
  22.56 …can`t believe it :)))
  - http://naturalandbalanced.com Felicia (Natural + Balanced)
    
    exact same time as me! nice job girl!
Anonymous

I just had to tell you all, that I have been religiously bodyrocking for 3 months now, and have lost 18 lbs! thanks so much ZUZ & FREDDY! :)
- http://naturalandbalanced.com Felicia (Natural + Balanced)
  
  wow congrats, that is amazing!
  - Anonymous
    
    Thanks!! it is a lot of hard work and dedication but I never get bored of these workouts! and the diet challenges make this even more challenging and fun! :)
- mbc3
  
  congrats! bodyrocking is so addicting!! in a good way :)
Anonymous

So I finished this in 45 min and 19 sec. I really tried to focus on doing each exercise properly, and tried to focus on each muscle being used to perform the movements. It felt so good!! I really had to focus and give myself some pep talks to get through the one arm press ups. Wow, those were hard for me!! But I did 30 of them, and if I didn’t perform one correctly, I didn’t count it. On the pullups, I could only lift myself up one centimeter…I was pretty dissappointed in my lack of strength, but I’ll keep working at this. The lift splits were super easy for me, so that was encouraging for me! Great workout!!!
Lila ♥

29 min 25 sec!!!

I did do some variations though since I do not have a dip station. Instead of seated pull ups I did santana push ups and instead of lift split I did star crunches. Also with the one arm press up I needed assitance beacuse they are very hard!!

Any way, great work out!! I’m so greatfull for having bodyrock to inspire me EVERY SINGLE DAY and for getting rid of the boring waisting time rutines from the gym..THANK YOU, THANK YOU, THANK YOU!!!

I wish all my family and friends can become bodyrockers but they just won’t listen to me. All I hear from them are complaints and EXCUSES of why they are fat and have no time to workout. I’ve told them passionately 100 times about bodyrock.tv but they do not seem to care and what I hate the most (since I try to inspire and motivate them by example) is that they think I’m slim because it’s genetics!! Nooooooo..I work hard every day and take care of my diet, work on self control, be consistent , disciplined and well organized to make time to workout every day. I’m almost 40, a mother of two girls, divorced, working hard. It was very tough at the begining choosing a healthy lifestyle (that was over a year ago now) and now it’s easy because I have made it a part of me and my every day life rutine. People shouldn’t waste valuable time complaining, they should waste time doing something about it. Darn, what has gotten in to me??? (endorphines I bet) hahaha…ok The End

I can’t thank you enough Zuzanita and Freddy, you guys are the best. Don’t you ever abandon us!! =) Let’s keep bodyrocking!!

Go team MEXICO!
- mbc3
  
  oh my gosh i have the same problem sometimes… i am 30 mother of three kids (4,3, and 1). I have worked my butt off on a daily basis to lose the baby weight and eat healthy but then when someone sees me they say… “oh you have no idea how lucky you are to be little”…. ugghhhhh! Lucky? No… just determined, disciplined, and not lazy. Luck had nothing to do with it. I would still be overweight from having my kids if i didn’t do anything about it. Proudly have lost ALL my baby weight and looking better then ever thanks to Zuzana and Freddy. Found you guys six months ago. To all mothers out there… it can be done! Just stick to it! You CAN be that hot sexy momma ;)
  
  Team Texas!!
fittobechels

30:17 for me this morning. Seriously, after every workout I think this is the sweatiest a person can get. Then the next day you guys hit me with something even sweatier!

It’s getting a little ridiculous. :)
Anonymous

Hi, Suz and Fred! Greetings from Moscow! =)
Your Idea about bodyrocker’s blogs is excellent! I thought about creating my workout blog somwhere in web, or a .doc.xls file in my computer, but they’re a little uncomfortable =(
The thing of having blog exactely here cheerd me up wery much!!! I’m already looking fwd sharing my results and problems with other bodyrockers, making friends and asking questions and commenting posts! =)
Hope it will happen really soon =)
And yes, I agree with Vivi about such a question-block to the right, which will always appear so our discussions won’t go too far to the bottom.
love, Natasha)
Anonymous

Hi everyone! Thanks for this workout! I really enjoyed doing it :) It took me 23min59sec to complete it. I reaplaced the “sited pull ups” with “seated push ups” (I put myself with my back facing a chair, the hands on the chair and go up and down. It’s similar to the sited pull ups, but I have my arms “down” instead of “up”), and I did brupee because I can’t do the ninja jump because of my knees.
Great workout Zuzana and Freddy!
Keep bodyrocking everyone!!!!!!

P.s.: Where are the bodyrockers posts? I like to read them!
Anonymous

How on earth did you manage to finish this one under 35 minutes?!! :D
It took me 47 bloody minutes and 43 seconds!!! :D
I enjoyed it very much, sandbag combo took me the most time. I used my 14kg barbell for exercises where you’ve used the sandbag, so I was really paying attention to my form, so maybe that was the reason I was slow..
Or maybe it just because you’re a super woman!!! ;D
http://www.facebook.com/profile.php?id=888020194 Carolina Guzik-Rios

I almost die!!! 40 minutes and 56 seconds. It was just AWESOME!!!!!
Donna

I did this one in 24:24 min and I can’t believe it because I took lots of pauses for those one arm press ups, they were brutal. I ended up on my knees for the last four…
stefmonet32

Finally did this one…..procrastinated it pretty bad. I always write the workouts down in my notebook so I feel like I can’t leave them blank. Did this in 33:20, with a couple of modifications but it was freakin brutal. Whole front of my shirt was just as dark as could be. Loved it. Love every workout.
stefmonet32

Finally did this one…..procrastinated it pretty bad. I always write the workouts down in my notebook so I feel like I can’t leave them blank. Did this in 33:20, with a couple of modifications but it was freakin brutal. Whole front of my shirt was just as dark as could be. Loved it. Love every workout.
Anonymous

48:03 with two modifcations because I dont have a dip station, so I did Santana Plank for seated sit ups, and star crunch for lift split. Im going to go throw up now.
Alana6

Hi F & Z,
Hmm I’m a bit weary of you guys, all nice as pie on your videos lulling us into a false sense of security for months on end…. then BAM!! you spring this work out on us and damn near kill me (or nearly make me hurl at least)
And for that I say THANK YOU!! I can feel myself getting stronger and I’m looking heaps fitter (since jan 2011).
And to all the newbies this is an aweful orientation but stick with it I promise it’s worth it! If you do this workout you can do them ALL!
Oh My time: 29m 49s Done… No lets never speak of this workout again LOL :)
http://www.facebook.com/profile.php?id=739158267 Sarita Smalley

24:48 Wheeew!! I am feeling GOOOOOOOOOOOD =0)

Thanks guys!!
Anonymous

This workout is DEADLY and full of AWESOMENESS! At the end I was completely wiped out, but managed to complete all 12 of them and did each 30 reps. I thought I wasn’t able to do it, but I DID it!! woohhoo!! 37 mins 35 sec!!

Cheers,
Team Indonesia!! :D
Marta Lamy Cartaxo

Finally I’m in good health and I’m back to my workouts!! weeee! I did this one today, but it looks like I get dizzy, with breathing difficulties and my heart beets to much, like crazy, so I just did half of the exercises… I think I’m like this because my body isn’t totaly recovered. I will just keep on doing what I can, until I can do all the workouts till the end!
I love BodyRock!!
Migoshman

Hi from rainy Normandy (France ^^) everybodyrockers

woow, very nice workout ^^

I did it in 27 mn 48 and I was happy to make the ninja jump tucks as if I was not tired (but just after, exhaustion invaded me ^^)
What I foud veryyy difficult were the 1 arm press-ups !
Lift splits were harsh too ^^

well, see ya and thanks thanks thanks and best wishes for the things to come ^^
I hope I am part of the bodyrockers community but I am not sure anyone see my posts in fact… ; can someone answer me to confirm that my messages are seen . ^^ Thanks and good luck all :) )
Annie_B

Finally I got chance to tackle this workout :) 30:47 mins with 32 LBS. sandbag. I sweated like crazy!! I can not believe I beat your time Zuzi!! I found Triple knee tuck push ups and One arm press up are very challenging. I had to pause several times. Absolutely LOVE this workout. I think it’s my # 2 most brutal workout lol. My # 1 is the 400 reps great for 6 packs :)
I can’t say thank you enough for what you and Freddy have been doing for this wonderful community. All I have is the best wishes for both of you and truely support what you guys are planning to do. Good luck :)
http://www.pure2raw.com Pure2raw Twins

Great workout. Did this one this morning! Leg burner for sure, and those one arm push-ups always get me! My sister and I did this workout in 25:30 mins. Sweated like crazy! We used a 10lb sandbag that we made as well! We felt the burn using that :)
http://www.pure2raw.com Pure2raw Twins

Great workout. Did this one this morning! Leg burner for sure, and those one arm push-ups always get me! My sister and I did this workout in 25:30 mins. Sweated like crazy! We used a 10lb sandbag that we made as well! We felt the burn using that :)
mbc3

ok, just did this workout in 28:50… I’m not sure how I beat Zuzana. I have a few times in the past, but i even felt like i was moving slow in this workout. Even went back and double checked the workout and my reps etc and it all seems right. I used 25lb sandbag. So if i did beat her, then i feel pretty darn good about it! woohoo!!

modifications i had to use because of no dip station:
seated pull ups – instead did reverse push ups using broom stick and chairs
lift splits – straight leg toe touch crunches on the floor.
http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

I just finished this… I’m not going to lie… I almost puked like 5 times… My finished time was 56:50

My only goal was to do this under an hour since I really didn’t think I could do it. I am very proud of myself right now!

Thank you so much Freddy and Zuzana!
- Anonymous
  
  Thats AWESOME Samantha!! I worked my butt off during this one too and finished in 55:25 minutes!! I was dripping Sweat! But it felt so good when I was finished knowing I accomplished so much with this great workout!!! So kudos to you for finishing and putting in a great effort! :o)
  - http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance
    
    woop woop! rockin it! :)
  - http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson
    
    Good Job on finishing too! I was dripping sweat too! I’m very happy I pushed myself to finish the whole thing. I think the only reason I finished was because my boyfriend was doing it with me and he was encouraging me the whole time! Oh yeah, I ended up beating him by 3 minutes! =P
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

23 minutes 19 seconds + abs workout
Anonymous

This workout for me was brutal!!!! I had to modified it because I can’t jump for know (shins splints) but still was really hard… As soon as I finished it, I looked like if I got out from the pool… I was sweating my butt off!!! Wow! Loved it!
lUCy

hi I finished in 37.04 :( I did it slow because my knees are no so good, but after I get my massage, and I feel better :)
Kellie

I did it finally! 37mins 44 seconds. I’m going to shower now and try to stay standing while I’m in there!
Jerri

45:51 substituted chair dips for seated pull-ups. I have no dip bar :(
Anonymous

I did this workout today and it was brutal, I finished in 29:03. I assisted slightly after the 5th one arm press up but came down on just one arm. I did the burpees instead of the Ninja Jump tucks because I don’t have enough strength to do it yet. I hope to improve and get there soon. For this being my first week I have managed to get these workouts done and am really happy to start being a BodyRocker.
http://www.bodyrock.tv Maria Pili

32’28 with my new “homemade 8kg sandbag”…. loved it !! (not sure how if i’ll be able to walk tomorrow though..)
http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

Hello Pinja, I would buy the sandbag first, because you will get better results from the leg exercises that we do with it. But its a hard decision because, I love my dipstation, too. So definitely buy both when you can!
tee

Wow! That was brutal!
I split it into 2 sets of 15 reps each and saved the 5 ninja’s for the end!
I did this because I didn’t think I could do the whole thing!
I almost quit 1/2 way because I was tired and didn’t really want to face all those lunges and squats again! lol
finished it in two sets in 35 min 7 sec.
what’s funny is I did both sets in 17 min each! 1 min 7 sec for the ninja’s
Anonymous

I’ve been trying to find a morning where I have enough time for this workout, and I finally finished it! I completed this workout in 29:24, but I had to modify the ninja jumps and pullups.
http://twitter.com/JenniferSaigh Jennifer Saigh

Just did this workout today because I didn’t have a chance to do it last week. It was brutal! Finished it in 28:42
http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

Wow that was amazing! I can’t believe I finished it. I thought it was never going to end lol! I feel amazing now though :-) My total time was 42.51. I’m so proud that I finish because it did cross my mind more than once to stop but I didn’t. I got a drink and kept going. I had to modify the ninja jump tuck. I can’t do the regular way quite yet.
Mia

Hello everyone,

so I finally did this one today. what a challenge! :)
absolutely killed my legs..well my entire body actually. Those 5 last one arm press ups where brutal, my arms are going to get back at me tomorrow, I just know it!

So with a 8.6Kg bag of rice and dog food (eh eh eh) I did this in 38’11”. Better than what I thought, felt much longer at some points.

Now the next one due is the 550, bring it on!
Take care
kat

I beat my old score from a week ago (24:17) :) today was 21:12
MariaBjørgJepsen

YEAH, I beat my first best today!
Time = 15:11 with a 15 kilo sandbag.
Old score = 15:50 with 10 kilos.
Much love, Maria
- Donna
  
  Congrats!!! Great improvement with 5 kilos more weight my sweet friend:)
  - MariaBjørgJepsen
    
    Thanks A LOT, my dear :)
- Vivi
  
  I redid this one today, and I see your new time…amazing ! I’m always with 10 kg, and you with 15kg you beat me again !! Woauuu you really ROCK !!
http://aphrodiitee.deviantart.com/ Isidora

I loved this workout! my time was 28:46 min but i changed a few exercises:
1. Squat&backward lunge (no sandbag) – 40 reps
3. 2 front steps on chair (right leg then left leg) + half burpee jump up – 30
4. Forward&back lunge (no sandbag) 50 reps each leg
5. Plank lifts (from O face workout) 30 reps
6. Star crunch + toe touch – 30 (my legs were a bit sore so i decided to work my abs)

:D
Carrie

I managed this in 35 minutes, with a few beginner modifications, so I’m quite pleased (unless I was supposed to do two rounds of everything, in which case aaaaarrrgggghhh!) especially as it’s about 30 degrees in my apartment at the moment and I was melting just doing your warm up!!
Carrie

I managed this in 35 minutes, with a few beginner modifications, so I’m quite pleased (unless I was supposed to do two rounds of everything, in which case aaaaarrrgggghhh!) especially as it’s about 30 degrees in my apartment at the moment and I was melting just doing your warm up!!
Carrie

I managed this in 35 minutes, with a few beginner modifications, so I’m quite pleased (unless I was supposed to do two rounds of everything, in which case aaaaarrrgggghhh!) especially as it’s about 30 degrees in my apartment at the moment and I was melting just doing your warm up!!
Vala

Did this for the second time today :)
I was slower than last time, but only for about 1:40 minutes and I used 2kg (4,4 lbs) more than last time :)
Vala

Did this for the second time today :)
I was slower than last time, but only for about 1:40 minutes and I used 2kg (4,4 lbs) more than last time :)
Anonymous

I’ve been looking forward to this workout for quite a while now. First I was away. Then I ordered a sandbag and wanted to wait for it. Then I wanted to wait for a Friday (I always do a really tough workout on Friday). Boy, did this deliver! I finished with a respectable time of 29:36. I used an 18 lb sandbag. The only variation was that I did the push-ups from my toes rather than one leg. I’m still working on those.

The press ups nearly KILLED me and I usually find them so easy. But not after everything that came before them. So I had to switch arms after each press-up rather than doing 15 left then 15 right. As it was, my arms buckled and I almost collapsed several times.

One last thing… I’m having a slight issue b/c my right arm is quite a bit more muscular than the left. It really bugs me. Does anyone else have this problem or suggestions about what to do? When I exercise I try really hard not to favor the right. I just want them to match!
http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

29 mins 18 seconds, my weight was probably half yours tho
Anonymous

hi guys,this workout was so hard,i am cakup petra london
Anonymous

hi guys,this workout was so hard,i am cakup petra london
http://zoe-in-wonderland.blogspot.com Zoe Quixote

jeeeeeeeeeeeez
30:51
that was hard!
thank you!!
<3
http://www.eroticstore.ro rox

did this workout today, it was super. I am happy I did completed. My time farther then Zuzana and many other bodyrockers, but it’s better and better :) – 45’25″
kat

I am beat!! holy cow finished today in 21:44 did not beat my PB from 21:12 but still very happy with my results :)
thank you so much Zuzana and Freddy
http://www.dheana.com Dheana

Hi Jennifer,
I’m sorry, I didn’t see your comment when you posted it a month ago, but I just decided to come back to this workout for today and saw it. If you’re still interested in my green shake, the recipe is posted on my site, here’s the link: http://dheana.com/2011/07/17/green-go-juice/. I always buy just plain, no flavor, sugar-free whey protein. The flavored stuff is just full of chemicals and I figure, the fewer of those, the better. Right now I have a tub of GNC that was on sale, but when I run out, my next purchase will be Progressive. Hope that helps! Don’t hesitate to email or msg me if you have other questions.
Have a great day!
~dheana
http://www.dheana.com Dheana

Thanks Petra! Sorry for the late response, I didn’t see your comment when you posted it but did today b/c I’m going to try this workout again today. I look forward to the new site too – it’s going to be great! Hope your schedule is less hectic and you’re managing to give your body more protein these days!

Take care!

~dheana
http://www.dheana.com Dheana

Thanks Tine. Not sure if you meant the app question for me or Zuzana, if me – I’m flattered! lol – I’m pretty new at blogging and stuff but love Love LOVE nutrition and healthy eating, so maybe one day. If Zuzana, I totally agree. There was talk of a BodyRock.tv ipone app at one point, but I haven’t heard much of it lately. Maybe one day… :)
http://www.dheana.com Dheana

Ok, I earned a BodyRocker stripe today!

I tackled this puppy for the 2nd time – and while I did NOT beat my PB, I DID win an epic battle with a beer-fueled Brutus! Last time I used a 25 lb barbell, this time at home, my 30 lb Sandbag. BIG difference. Right out of the gates Brutus was telling me to just stop and pick an ‘easier’ workout, that the beer I had while packing yesterday was slowing me down, that I’m kidding myself using a heavier weight, that it’s okay if I don’t finish. Lots of pauses and self-pep-talks got me through. He reared his silly head during the third exercise too. Can I tell you how much harder it is to pick up a Sandbag and throw it over your shoulder than it is to pick up a barbell – nuts! Gotta tell ya, the air was BLUE around me as I cussed Brutus out and kept urging myself to keep going. All in all, not a bad performance. Last time, 30:08, this time, 33:28. Not at all upset with the slower time, the point is I kicked Brutus to the curb and pushed through. I think that personifies the true BodyRocker Spirit! :)
Vivi

I beat my time, exactly 3 min less : 16.45 min.
The one arm press up are so challenging yet !!
Very good one !
- Vivi
  
  I did it with 10kg, like the first time
MariaBjørgJepsen

I did this one today, but didn’t beat my last score.
Finished in 15:35 (15:11 last time) with my 15 kilo sandbag.
I think it’s because I “cheated” in the full body combo last time.
I didn’t throw the sandbag over each shoulder for every rep, I just
held it on the front with both arms in every set. Much harder on the
thighs with the weight on individual shoulders!
Love, Maria
http://twitter.com/baboyeoja silly girl

woah! I never thought that I’d be even able to do some of the exercises, not to mention finish the whole work out! thanks to Freddy and Zuzana and sooo much love from Morocco ! you both are such an inspiration. May you always be happy and healthy
Monstrosity5

This time 24:47, last time 23:48 with 25# SB
Samanthina

Amazing workout,thanks a lot Zuzana and Freddy.Last time i did it at 30:44,today i did it at 26:48min.I still can’t believe that i”ve become more enduring and stronger :)
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

Today I did this workout. Oh Lord. I forgot how much of a sweatfest this one is. I have to mop my floor.
Last time I had a time of 29 min and 39 seconds. This time it took me longer: 33 min, but I think thats due to the fact that; last time I didn’t use any weight, this time I used a 8 kilo sandbag for my lunges, combo’s and squats, so imo it’s still an improvement. Loved this workout. :)
http://aphrodiitee.deviantart.com/ Isidora

I did this workout for my second time, though it was more like a workout creation inspired in this workout lol! i did the following: the ones with a + sign were the ones i changed

+ 1. Front step up & backward lunge (step up and when u go to start position do a backward lunge)- 30 each leg
2. Tripple knee tuck/one leg push up combo-30
+ 3. Front jump squat on chair, jump back to the floor with feet together and do a half burpee – 30
+ 4. Forward lunges – 60
+ 5. Plank lifts (from the O face workout) – 30 reps
6. Plank side jumps – 60 (added more reps)
7. Lift split- 30
8. Pendulum – 30
+9. Gorila walks (kinda like the monkey business posture, then u move your hands forward and jump with your feet forward and keep walking like this) 30
10. M climbers: 30
11. Ninja jumps: 5

total time: 26:23

:) I felt really inspired to do more difficult bodyweight exercises after watching this, please zuz and freddy watch it! you can add some of those exercises to your workouts they are amazing! http://www.youtube.com/watch?v=_t2xHmEFJpg theres also a part 2 and 3
Maria Sweden

This was my second time doing this wo. I used 10 kg sandbag, time 28:20 min. Last time I did it in 1:07:24 (!) without sandbag… it was my very first wo and I wasn’t familiar with the exercises.

Now I’ll have my proteinshake and a shower. =)
Vala

Redid this yesterday and my time is about 28 minutes :) – my timer stopped after the seated pullups and I noticed it after the plank jumps, so I have to estimate my time for the sandbag squats and the plank jumps (I calculate with generous 3 and half minutes although I went through the excercises rather quickly). My sandbag was 12kg (26.4 lbs) – last time I used the same weight and it took me 33:48 minutes back then!
kat

Today I finished this in 21:23 beat old score of 21:44 but not my personal best of 21:12 gotta push harder next time :( Thanks Zuzana and Freddy
now off to do 10 Burpees for Body Rocker Erin
and 100 crunches
Anonymous

I choose this for todays workout. My old time was 30:13min and
today I did this in 24:03 !!! :) Sweety! ♥
http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

so tough! i almost passed out after those last ninja jumps! but i beat my time :)

Old (7-7-11) 29:18
New (10-10-11) 26:01
Vivi

I revisited this one today.
These 30 one arm PU are always a pure torture !!!
Happy I beat my score ! 15.01 min today instead of 16.45 last time.

Good complete one !
GoustiFruit

Argh, I finished in 23’59 today, compared to 23’57 in June :’-(
I’m sorry to say that I feel I’ve been losing strength since Zuzana quit…
Zuzana, please come back !!!
Anonymous

whew! this was so hard! last time I did this one it took me 35 min 7 sec. I used no weight and did 1/2 the pushups off knees, pullups were only 1/2 way up and major assist on the one arm pushups,and I had no dipstation for pullups and splits. today I used weights, pushups were all full (but I didn’t do one leg oops), managed the pullups in groups of 5, only a slight assist in the one arm pushups, ninja’s still assisted, and I finished in 33 min 55 sec! here’s the breakdown:

squat & lunge back (20lbs) – 2:32
triple knee tuck/pushup – 5:45
fireman lift/squat/lunge/1/2 burpee (10lb medicine ball) – 15:25
forward/backward lunge (10lb medicine ball) – 20:10
seated pullups – 22:49
squat (20lbs) – 24:33
plank side jump – 26:12
core split – 28:17
pendulum – 28:55
one arm pressup – 32:34
mountain climbers – 33:02
ninja jump tucks – 33:55
Kat<3bodyrocker4life

I did this one today competed it in 23:07 (definately not my pb but I did nurse my elbow from my last injury doing this LOL) I also did 30 crunches, 20 oblique exercies on dip, and 500 skipping rope and of course 10 Burpees for Bodyrocker Erin =) Thanks for this Amazing workout love BodyRock!!
http://www.facebook.com/people/Kelly-Miller/512887485 Kelly Miller

SILLY ME!!!
my time was 48:00…. BUT I counted each set of 3 pushups as ONE rep… I did so many!!!!!! I guess its to my benefit though :p

hard as FFFFFF!!!!

<3

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