New workout, yes :-) as it’s almost 9pm here in Prague I did 365 rep workout today, which I missed last week. Will do this one tomorrow :-) sooo excited.

Wow, sweet workout!  Thanks Zuzi and Freddy!!

Already did one today and I have Medal of Honour Abs planned for tomorrow morning, but this one will be great for Wednesday :)))
Also! I got my pullup bar today, already installed it and started practising :) 

Unfortunatelly i can do this today because i just did “Butt and Fat Loss “.
But i can’t wait till tommorow……it seems greaat!!!!!!!!(as always!!!!)
You are amazing…..and of course Freddy too, because without his great videos and pictures we would have nothing….
THANKS GUYS!!!!!!!
kisses from rainny Italy :*

for some reason i just cannot do pushups. ive been a college athlete, i can bench press 95lbs, but i cant do more than 8 pushups before my wrists or arms hurt…I don’t get it

I love hearing about older workouts that BodyRockers have chosen to do when a new one isn’t up yet — gives me great ideas when I want to search out a new one for myself that I haven’t done yet.  One of my workouts on the weekend was ”Rock Your Body Juice” from Dec. 27/09.  It has a really nice flow to it and it was a super workout!

this looks brutal aha. I’ll give it a try as soon as I finish what i’m doing :) 

Have you tried to do pushups while holding onto small dumbbells on the floor? When I’m doing a lot of pushups, straightening my wrists by having those to hold onto help the wrist pain. I lay them vertically on the floor and that helps too.

Didn’t have a chance to do this workout today seeing that I do my workouts early in the morning so I will be doing this one tomorrow.  Pray that I get through tomorrow and Wednesday because I will be on only clear liquids and jellos because of my endoscopy and such.  Thank you looks exciting. Here is the exercise I did today.

20-10 Interval

Clock Push-Up                       10-10
Cross Hop                              12-13
Machine Pull Ups                     5-5
Pendulum                               40-44
Abs Chopper w/ball                  9-10
Plank Up                                   8-8
Standing Mountain Climeber  48-50
Sumo Squat W/Jump               9-9
Rock Star Jump                      34-33
Plank Twists                           21-24
Machine Lat Pulldown            12-7
High Knees                             44-41
Static Lunge w/Lat. Raise       12-13
Mountain Climbers                  43-45
Crab Toe Touches                  17-14
W Shoulder Press W Leg Ext 12-13
Plié Hops                                 33-30
Sude Lunge W Ant. Shoulder  13-13
Harpy                                       21-22
Extended Plank                       20sec-20sec.
Surrenders                                5-6
Burpee                                      7-8
Plank Oblique Crunches         15-17
Jumping Jacks                        26-26
Star Crunch                             19-22

It was a lot but worth it.

Bummer, I already worked out for the day :( I’ll save this for tomorrow :) BTW Zuzana, do you and Freddy use those bikes I see in the video? I can see you two getting around in them. I bet it feels great to workout outside, too. Are you two going to post any sightseeing vids? Thank you for the new workout guys! Oh and pay no mind to any negative comments, not that you do, its just that I’ve already read some on another post and it is a downer. You and Freddy are so kind to be doing what you do for us and the last thing you need are jealous people trying to be negative. That’s probably why I don’t have a FB account yet and I do recall you guys getting rid of the last one for that reason… Anyways, I love what you and Freddy have done for me and all Bodyrockers here and you’ve changed my life for the better so, please, Bodyrockers let’s all be positive and kind to eachother :) <3<3<3. Love you Zuzana and Frederick and all Bodyrockers!

I forgot to put that I got it done in 25 minutes and was exhausted but in a good way.

any recommendations for an alternative to high knees?  I injured my knees recently and they can’t handle the high impact of high knees.  I should be able to do all of the rest.  Thanks so much for any recommendations!!

That looks like a great workout…but there are some exercices that I don’t know…what is a clockpush-up? cross hop? standing montain climbers? rock star jump? machine lat pulldown? w sjoulder press w leg ext? plie hop? sude lunge w ant soulder? harpy? extended plank? surrenders?
I would like to try it ;)

Wow I was pretty impressed with myself but I know tomorrow I will be sore…
 my time was 8:05 correct form too.  :)

So Excited!~!~!~!  Cant’ wait until 5 to get home and bust this out!

I have a sprained ankle—–and it was actually caused by the high knees exercise.  I substitute mountain climbers.

ps- LOVE your new hair!  It really compliments your skin tone :)

Perhaps quick punches instead :)

I will do this workout tomorrow moorning!!!! Looks like a good one =)

yeah i’ve tried dumbells and going on my knuckles. its harder but im going to work on it and get better :)

Hi,
We do use those bikes – they are electric and a great way to get around town without worrying about gas :) We are planning on more life themed vlogs just as soon as we can :)

Just did this workout, took a shower right after. Wooh, that felt good. I finished it in 13 minutes and 52 seconds. I already had Brutus’ voice in my head even before i started the workout, but i got rid of the voice and just did it.

Can’t wait to do this one tomorrow morning. Now it is 22.00 at night…so it’s sleeping time…zzz zzz zzz. Can’t wait to do this workout! Thank you so much Zuzana and Freddy xxx

can you do mountain climbers? its not as hard on the knees

love that workout :)

Nina! New equipment? Super! Congratulations! Take it easy….first time ;)

BECAUSE I’M AN AIRHEAD — make sure you do the 10 squats in the second part of the WO!  As usual, I went straight for the pictures first! :)  What can I say, I have small children!  The wording under the pictures say to do a squat and then it goes into plank/reptile knee tuck.  Then I watched the video and noticed Zuzana was doing several squats before she went into plank/reptile knee tuck.  So like the grown-up that I am (hahaha!) I finally read the Workout Breakdown.  It wouldn’t be the first time I messed up in this area!! :)  Hey, who knows, I might have actually beat Zuzana’s time that way!!!  :)

Looking forward to this WO in the morning…

wow, 8 minutes total for both part 1 & 2???? Awesome!

12:28, but with little mini push ups, because I can’t do that many “real” ones. I have never ever felt my pecs this way before :D
And Zuzana, you were right, it seemed like forever :)

Also what is a harpy?

KILLER!!! I loved it! =)

Cool :) Gas prices are high here in the US especially Cali so, you’ll definately save money that way. Not to mention very environmentally friendly.

Of course, it figures…I just got my dip bar today (yay!), and no dip bar in this workout. Next up: I need a sandbag. Can’t wait to do this workout, anyway!

Thanks, as always.

Hm for the second part (time challenge) there’s a bit of confusion: in the picture descriptions, do a squat then do 4 reptile/one leg push up combo as 1 set BUT on the video, seems like Zuzana did a couple of squats before getting down to the push up. And it mentioned had to complete 12 sets.

If the correct one should be the one in the video that means there are total 120 squats + 48 reptile/one leg push up. ==> and Z finished this in 9 minute???? o_O

Can someone clarify this?

Hi Jos :)
I’m glad I’m not the only one who saw this!  Yes, the wording under the picture states “do a squat” and then the next picture shows a plank/reptile knee tuck.  But according to the video and Workout Breakdown – yes, there should be 10 squats and then the plank/reptile knee tuck (and 4 of those; 2 for each leg) — and ALL that equals 1 rep.  Hope this helps!  And I’m glad I caught this before I did the WO in the morning.  I would have had SUPER FAST time and wondered about all those SLOW POKES!!  hahaha!!  And it would proably be the first time EVER that I beat Zuzana!!!!!  ;p

Thanks for the clarification! Now this is something!

Can’t wait to try this tomorrow! This will be my second BodyRock workout =). Did my first one this morning. My partner and I are going to run down to the park (with his weight vest as our sandbag) and do it together. I cannot believe how excited I am!
Jules

Oh I can’t wait to do this one tomorrow!! I still have LA Hard Body left to do, so I might do it after this one.. I’ll see if I will have any strength left. :)
Zu I really like your new hair colour, I definitely like that one more than black. :)
Thanks for this one, I’m looking forward to the rest of the hell week you have prepared for us. ;)

Oh and I really like that you’re doing the workouts outside again!! :)

Excited!  Here I go! :)

You’re welcome!  And good luck!

Instead of “ciao” why not say goodbye in a different language every week or month?  I would love to hear you speak more cheque too?!!  Just a thought :)

 Brutus was with me before the workout and I was thinking, “this is definitely not a workout that Brutus can accompany me in.” so I sucked it up and did it and I DESPERATELY need a shower!! 13 min 33 seconds for both parts :)

First of all you are my IDOL!  I have a question for you.  I am a forty four almost forty five year old woman struggling with body fat!  I have always been active and eat clean. I know it is hormones but, it is so frustrating and discouraging.  So, the little voice in my head tells me just think if you weren’t doing anything! 
My question is with the body weight for the most part workouts, does the rule still apply with not working the same body parts everyday?  Also, I know that you mentioned somewhere I read that you don’t just do your workouts here but, you go to the gym and lift weights as well.  I would love to see your full workouts in general.  What do you do for cardo and for how long?

Im so excited to try this workout tonight! even-though im sure it will kick my butt! I agree with Audrafit, i hope you dont pay attention to the negative comments, what you guys are doing is amazing and we are all so thankful for you both!
Also, i love your new hair color Zuzana it looks great on you :)

My time was 11:08 for the second part. Had a hard time doing the first part because of bad knees. So I couldn’t push as hard as I wanted to. I don’t want to hurt them any more than I need to.

I’m 29, very obese and have recently decided that I’m tired of being weak. To be honest, it’s often very difficult for me to finish an entire BR workout. This one was no different. I got through half the sets in the second part before my muscles were trembling and couldn’t support me anymore. It’s embarrassing, but my consolation is that at least I did something that got me breaking a sweat, my heart rate up and my muscles tired. I’m giving it all I have and hope that I’ll develop the strength to finish the workouts and challenges every time. Thanks for putting this out there to help people like me get off our lardy butts and doing something good for our bodies.

Hi guys,
I want to encourage people to flag negative comments that make it through our moderation system. This is not the place for people to be disrespectful of anyone. This is a space to be positive and supportive and if that is not possible we would prefer people just to keep their negativity to themselves.

Hey you two… thanks for the new workout video.  You were right, this workout felt like it would never end but I did it all in 17:29. 

Zuzana and Freddy you guys are awesome… you’ve changed things around for me.  The results are fantastic and I share BodyRock with anyone who will listen…  I tend to rant on and on about you two and the work you do, but I believe in what were doing as a community :)

Cheers, everyone have an great day!

Sandra

HI Jos,
The video is edited – we never post full length workouts. It works like this: I am doing my workout and Freddy is running around with his camera and getting only a few shots from different angles just to give you guys an idea of how hard these workouts are and so that you can see how I do the exercises. 

my time for part 2 was 12:02 :) i rly liked this workout, i was dripping and got a rly good burn without having to take many breaks.  

zuz, was your time of 13 minutes just for part 2 or for both combined?

i did 4 rounds of squats with a barbell about 40 pounds, then 4 rounds of super intense jump squats lol (those were rly brutal, almost threw up) then 4 more with the barbell.  This was rly good, if u dont have weights just do jump squats, i think that is more intense and challenging.  Weights and bodyweight were a good mix tho.  love the reptiles, feels so good in the abs.  and because it is only 4 at a time i could do all the pushups properly :) 

love u guys!

It’s so amazing how you guys manage to make me want to work out every single day. There are days I don’t feel like doing anything, but then I go to this page (you know, just to check if there is anything new), watch WHATEVER Zuzana’s workout and start to feel something… like, a need… the need to workout! :)
So thanks guys for giving me the motivation I sometimes lack. Don’t ever change!

Love*

Don’t be embarrassed doll, instead be proud that you’re moving, trying, and sweating. You can totally reframe ‘failure’ in the context of working out b/c if you’re not hitting your limit in these workouts, you’re probably not trying hard enough. Even the most seasoned fitness enthusiast should be playing with his or her limit and pushing the boundary. Of course your boundary shifts the fitter you get, but don’t worry about that – it happens on it’s own as long as you’re trying. And darling, you’re trying. So lighten up on yourself, give yourself the credit your deserve and hold your head up high. You’re moving in the right direction my friend and you’ve got a great community here to support you along the way! :)

It’s so good to know that you are changing your life for the better!! I love to here storys like this… I’m not obese, but overweight, and I already lost 10kg since february and I’m really prod of myself that I could do it! I know that you’re going to achieve your goals!
Here is a great community to suport you! I really hope that you can make the change for good! I already made a change in my lifestyle, and I don’t want to get back to before… I just want to move forward with my new way of living.. Being a Bodyrocker!!!!!!!!!!!! Thanks Zuzana and Freddy
Kisses!

Hey guys, I am behind because of my two days off on Saturday and Sunday. I did the backward lunge kick challenge yesterday and am very proud of my time. I was aiming for 20 min but to my amazement I finished in 15:35. Today I will be doing the 365 rep belly blaster, tomorrow fat destroyer and then this one on Wednesday. Thanks :) XoXo

Short and intense.  Loved it.  8:30 for the timed part for me. 
Freddy—Canucks fan or Bruins?

My time for the 1st part was  8minutes and 32 seconds, I dont have an interval timer so I just tryed completing the first part in as fast of time counting in my head 9seconds, and then doing the other half as fast as I could. I lost track on the 2ed part But I think I managed to complete it in around 11 minutes?

Their is something that is really bothering me tho this is my 3rd workout and idk if its becuz its that time of the month or if its from my form in the workouts  or both, but my lower back is really really killing me!
I know a little bit of it has to do with the workouts tho because keeping my back straight thru it all is really hard. I feel my back go into a curve shape every time I lay my stomach on the floor and try to push myself up. Or every time I do something that requires being on the ground and coming back up.. does anyone else’s back hurt?

P.s
Thanks for the workout I can feel it in my arms. and my thighs still hurt from last workout so I didn’t use a very heavy bag for the squat’s today.

where did you get the idea of using a little stone for your sandbag?? :)

Yowza! i think i just crawled to my computer to post my times… GREAT workout! My time for the second  part was 14:13 and Brutus was screaming at me around the 7th round but i somehow pushed through! Just wanted to share with everyone… I have been lucky enough to be pretty fit my whole life and managed to always stay somewhat active. Granted, I did have my heavier times (specifically around 21, haha) but Bodyrock has really changed my outlook on working out. I had a baby 6 months ago and not only was i determined to get my pre baby body back, but i also had this drive to be a healthier, more active person for my daughter. I want to be a good example of a healthy lifestyle for her. This site has whipped me into the BEST shape i have ever been in! thank you, thank you, thank you!!! Even my Marine boyfriend likes getting in on the Bodyrock action :) 

You guys are so great. Thanks again. And much love to fellow Rockers :) 

I couldn’t get through these workouts in the beginning either. the object is to push hard and do as much as u can. as you build strength you accomplish more. little steps.  I feel you hun. keep working at it. post often.

my timer wasn’t working right and there is no way i go this done in 8:50 for the second part. i will say that next time i do need heavier weight. 10lbs wasn’t enough. got to stop underestimating myself.

Thanks, everyone! I appreciate your words of encouragement. :)

I’ll be doing this one tomorrow! Looks like so much fun! Zuzana, I LOVE your new hair! its gorgeous!

You are much skinnier! I can tell the difference on your legs since you guys moved to LA. Given up the cashews? :)

My total time was 12:11. Those commando pushups are killer and those squats sure hurt after yesterday’s Fat Destroyer Workout. Thanks, Zuzana and Freddy! I had to get this workout in before the game 6! Go Canucks Go!

Hi Chelsea, I think having a sore lower back means you need to work on your core strength. When you do pushups, do them from your knees first and work on keeping your abs tight and back nice and straight. As your core strength gets stronger, you will be able to do the regular pushups and other exercises without straining your back! Just keep working out and focus on proper form and you will get there!

I totally agree! I got home from work, the hockey game was starting soon, but I went on the site and saw the new workout posted and got renewed energy. It doesn’t take long and you feel sooooooo good after, it’s totally worth it!

I totally agree! I got home from work, the hockey game was starting soon, but I went on the site and saw the new workout posted and got renewed energy. It doesn’t take long and you feel sooooooo good after, it’s totally worth it!

Just did this workout in 8:57!!! UGH. I’m drenched in sweat but it feels absolutely amazing. (: Thank you guys for another awesome workout!

Go BodyRockers!

5:08 for me with 5kg sandbag, so total workout was 9:08.

your muscles look awesome during this workout!!! :)

Definitely feeling the same way!
I just love working out thanks to you guys and am so addicted – I sometimes need to force myself not to workout on Sundays…But sometimes I can’t resist (like this Sunday ;) )
Thank you so much!!

12:44. Thank you Zuzana and Freddy. Oh crap I just now saw it at the bottom that I was supposed to do 12 sets I only did 10  :(  Well thats ok then 12:44 was my score but if I did the other 2 you should maybe add another minute.

Hi TAE…you`ll have to go deeper into the site…Zuzana`s mentioned going to the gym in the past….but at least for the last three years what we see is what she does to keep lean and “mean” – she does not lift weights other than what you see here. :p With that being said, there are always activities we can all do that are not only a great addition to our fitness regime, but also social and which especially allow us to use the agility, strength and balance we gain from these sorts of workouts! Over the past year Z’s mentioned doing squash, rock climbing, capoeira…

I hope this helps!

Super stoked to rev my Tuesday morning up with this one!!

FYI – she’s not saying “ciao”….she’s saying “cau” (the “c” with a little accent on top of it, pronounced something like “chow”)….it’s the coloquial way us Czechs say “bye”

Never be embarrassed. I do these workouts at the gym and sometimes feel a little self conscious, but when it boils down to it… who cares??! :) You have made the commitment to get in shape, so keep pushing and listen to your body!  You’re right to relax when you need to, but in no time you will be completing these workouts like a champ!! :)
Keep it up!! You’re already doing great!! :) 

I can’t wait to do this tomorrow. I am  back to work in the morning and hoping to be able to carry my gear and not be in too much pain, so if all goes well, I will do this tomorrow night… and if not, I will have to take it easy! Wish me luck!  I would rather be working out for sure! :) 

Y’know, you have to start somewhere. You’ve made the decision that you want change and you’re doing it! There are a lot of haters out there, people who don’t see their own issues, yet freely trash on everyone else. IGNORE THEM! Take things one step at a time, pushing yourself a little further, a little farther as you can. You’re on your way and you have -nothing- to be embarrassed about! Keep up the good work, ignore Brutus and negative idiots! You’re a BodyRocker! :D

Your hair looks amazing like this! I’m going to try this workout today!

Love your hair, lighter is a nice change. But don’t go too blonde! While you look good blonde and brunette I think you look kinder or more approachable or something since you’ve been darker

Finished! 16:23 total time. I modified by using my knees on *most* of the pushups. It was still killer.

The best part about today was that I FINALLY got my hubby to BodyRock with me!!!!! He’s not a fan of working out, to say the least. It’s been over a year since he did anything that would really be considered athletic. As cheeeeeeeeezy as it sounds, having him beside me felt special! Lol My old trainer used to YELL “Lovin life, gettin skinny!!!!!” whenever a workout started getting tough. It always made me laugh. Anyway, having Ryan with me made me love life a little more today. That’s why I never heard Brutus, just “LOVIN LIFE!!!!!!!!!!!!!! GETTIN SKINNY!!!!!!!!!!!!” It is sooooo true that working out with someone makes it more fun. ;)

Hope you all have a lovely evening!!!! Thank you Zuzana & Freddy!!!! Thank you Ryan!!!!

Ally =D

.

Your story and inspiration inspires me…..and your struggle is somehow humbling. If you ever needed support kicking Brutus down, you know where to come! God bless you and I can’t wait to hear how you are progressing because I know you will..we all know it. Blessings!

I loved this workout!  I did this in 13:19 with a 20lb sandbag.  I feel awesome.  Too bad it’s now time for bed.  Hopefully I can get a good workout in in the morning.  I hate working out at night.

Phew! I did this today before dinner and completed Part #2 in 13:08 with 20lbs backpack. Seriously it was like a never ending workout, but by the time I was done, I was super happy!

Total workout time 17:08

For those who completed part #2 within 10 minutes and using heavy sandbag/bag, GOOD for you!!

If your muscles were trembling and could no longer support you…then you, as zuzana says, “gave it your maximum effort” (pretend i did that in a cute czech accent) good work!! :)

14:10, really fun workout, thought those 12 rounds would never end.  skipped rope for 5 mins, mowed lawn, and watched the bruins kick some vancouver butt…wahooooo (sorry freddy).

Lisa is totally right.  When your abs still need a little work, your back muscles will take over for extra support. So, ditto on Lisa’s advice…really focus on keeping your abs tight in every exercise, and you may even want to consider doing a little extra core work.  Just be nice to your back until you get there, which you can and will, right?!  =)

so this took me a second to figure out, and just in case anybody else was confused, the “flag” option shows up once you scroll your mouse over a person’s comment!  let’s hope flagging can be kept to a minimum b/c we’re all awesome, positive bodyrockers!

That is SO great to hear, Brittany ;) Congrats on everything!!!! Be proud of Rockin’, YEAH!!!

WOW, What an awesome sweat fest I had going on on this lovely early Tuesday morning! Actually, the 1st part didn’t feel as never ending as I feared from the start. I did not go under 29 reps of high knees during each 9 sec. :)
2nd part took me 07:52 min. with a 15 kilo sandbag. The sweat was pourring from my face and Brutus started whispering around 8th round, ha ha. Scram, Buster!!!!! I loved this one and might consider trying it again later – maybe my legs won’t let me after 8 hours of waitressing!I ADORE your new hair, Zuz! You make me consider getting my own freshened up a bit ;)Have a happy, positive day, BodyRockers!Much love, Maria

It is 12:46 am.
I just did this workout after a few pizza slices and some alcoholic beverages.
Physically, I feel like ralphing.
Emotionally, I feel proud.
Goodnight now.

11:09 even my home made sandbag was pouring sweat from me today))

thanks guys for this brutal workout!

Total time: 13:12

I love your hair zuzana and Im loving the tan. Does Freddy have a tan? hahaha for some reason i can imagine him on the beach with his shirt on

This was a lotta fun! I messed up in part 2 when I read the instructions and did the workout with “a squat” rather than the 10 listed in the workout breakdown. Something didn’t seem right after when I saw my time , so I went back and re watched the video and low and behold I see the multiple squats,errr!So irritated with myself ,so I then put my timer back on and did the 90 squats I missed ,now I am at peace. As I was squatting all I could think of was the movie Me and my Hubby watched last night (Black Swan) and the main characters obsessive behavior towards perfection,LOL. 
So my score with a 37lbs sandbag for the full workout was 12minutes
Goodnight fellow BodyRockers ;-)

AARGH!!! I’m from Vancouver!!!

AARGH!!! I’m from Vancouver!!!

GEEZ!!! I finished the second part in 13:13. I thought it would never end!!

GEEZ!!! I finished the second part in 13:13. I thought it would never end!!

Yes I did the same thing! Shoooot! I was in a hurry and went right into it, and got a time of 4 min for the 2nd part. Now I know I was supposed to do 10 squats and 4 pushups each time, not 1 and 3… lol…. don’t ask me where I got the 3. Anyways, I’ll do it right another day :P

zuzana I love your hair colour it fits so good on you:)

If you are struggling to keep your back straight while doing the commando push ups, (or any other exercise) then do the modified version. Posture is more important then times and stubbornness. ;)

As many of us I agree ! Even if I prefer the colour outside. In the 365 rep that doesn’t make similar and a little less natural
But me What I love most on you Zuzana, is your skin !!! Really is so perfect and seem so soft !!!
I’m jealous !! :p hahaha

I just finish my green tea, so now i’m going to make this one ! WIth 10kg, I don’t have equipment to put heavier.At the same time I don’t wish to develop of excess the muscle of my thighs ;-D

Let’s go !!!!!

I don’t have an intervall timer either, I use this instead:
http://www.speedbagforum.com/timer.html
It takes a little getting used to, I’m sure the Gymboss is a more convenient tool, but so far, it works for me.

hu, it didn’t change the link, the “t” is the first letter of ‘timer.html’, and then it ends ;-)

I try to beat you for th e29 high knees, but i couln’t ! lol. I was between 25 & 28 reps.
:p
My time is better than yours(6.27min) but I use only 10kg dumbbell ! Congratulations for 15kg !!!! waouu !

My time is 6.27min with a 10kg dumbbell. Short workout but enough to sweat !!!
I believed that today that will be a longer workout so i have to choose another one, now. I still want it !!!! hahaha

my kid went to timmies yesterday and bought himself a “vancover” cream doughnut!  goofy

maybe they just wanted the last game to be in vancouver.

@FatBGone:disqus I’m in the same place as you when I started bodyrocking 6 months ago. I started off by cutting all the reps in half because I couldnt do the same amount..took me at least 40 minutes to finish a single workout. Today, I do the same amount of reps and it takes me 20 to 30 minutes to finish most of the workouts. So whatever you do, dont give up. You’re getting there! :)

Hi Guys,

Like the scooters!

I did this workout and my second half time was 15:03.  I also did it outside in the sunshine!

–Chris

Hi guys!

My time total is 15 min.

Best wishes,

Irina

Yes!! Me too I noticed the scooters ! hahaha
Black one for Zuzy & red one for Freddy ???
I’m right?? or not ! :p

So I chose “cherry cherry boom boom wo” after this one. I’m swimming in my sweat !!!
Awesome !!! Brutus tried to talk to me !! But I sent him to see somewhere else!! :D

I am asking the sandbag for my birthday:)

You have 2 profile on bodyrock or there is a homonym with a picture next the name ? I say that just because I would like to follow you to know your score ;-)

My total time: 13:59 min. :) 

I did the 1.part in sets. 10high knees & 2 commando push ups. In 4min I did 13 sets. 
And part 2 took me 9:59min. 

Hello BodyRockers, I just finished this quickie but a goodie of a workout and I LOVED IT even though it was hard and I had to modify the reptile one leg push up. My time for part 2 was 11:23.
Have you guys heard of the Enrique Eglesias song “I like it”. I love that song when I workout with you guys. Have a great night everyone :)

Hi Vivi,

I would guess you are wrong.  Zuzana’s is the Red and Freddy’s is the Black Scooter.

And if I had one it would be Green! What color would you choose?

–Chris

15:10 but I don’t own sandbag, I used backpack loaded with books so it took me longer to put it down (I love my books so I didn’t want to do any damage to them) I also used elevated surface (a couch) for the second part one leg push-ups because my arms are not that strong yet. I think i kept my butt too high but at least I did not drop my hips and had a tight core.

Thanks Jo, I took it easy, can’t do a proper pullup yet, starting with negatives and jump-pullups (these are amazing), and I feel my back and shoulder muscles today, not painful, but I can feel they were working. I never worked my back muscles, so I had no idea those can also hurt :D

 Amazing workout, just curious what guys happens to your facebook? its gone !

Mandy.

I loved the four minutes of interval training followed by a time challenge. I would love to see more of this style of workout. It was great! My time for the time challenge was 9 min 50 sec.

I loved the four minutes of interval training followed by a time challenge. I would love to see more of this style of workout. It was great! My time for the time challenge was 9 min 50 sec.

pink :)

pink :)

I love the Cherry Cherry Boom Boom workout. I have to complete the Backward lunge kick-up challenge still. So I think I will do that one after todays workout.

I love the Cherry Cherry Boom Boom workout. I have to complete the Backward lunge kick-up challenge still. So I think I will do that one after todays workout.

Great wrkout Z! Woo!

I’m very curious about this workout. I’l do it onces Im done working. :)

I have a question regarding gaining weight. I’m losing weight and I’m not happy about it. I think I am too skinny. I have always been skinny, so I started exercising to gain muscle and I have, but now I’m 174 cm with 54 kilo’s. This isn’t what I want. I want to have more muscles that will bring it to about 60 kilo’s..

What do I do? Use more weights in my workout? Or just add more protein or carbs into my 5 meals? I don’t want to overeat. I’m done when I’m not hungry anymore, so should I increase my protein intake or eat more whole grains, nuts ect.? Can anyone give some advice please thats based on a healthy diet. 

Thanks you! :)

Just don’t get discouraged or frustrated! FYI: Many of us here have come from other sports or fitness programmes and were reasonably fit to start with, and still we had to cut down on the number of reps during our first weeks, or even months, with BodyRock. These workouts are hard. Just keep on going and don’t lose faith in yourself, even if it should take some time. Been there, seen it – still trudging on myself! lol
Oh, and take warming up and stretching seriously if you’re a complete beginner. You don’t want a strain after the first few days!

Hi! I just did this workout and I enjoyed it! It took me 10min14sec to do the second part.
Keep bodyrocking everyone!!!!! And thak you so much Zuzana and Freddy =)

Hello Kirry… maybe you should add more protein to your diet, this way you’ll probably gain more muscle and more weight ;) At least that’s what I think…

Actually, here in Portugal is 11am, so it’s great morning for me…lolololol. It’s funny to see that we’re from diferent countrys and so the time isn’t the same

 Did an old one yesterday. one from the sixpack abs and lovehandles themed week. 8 rounds. of 20 Prisoner Squats + Knee up/10 santana planks/100 skips w jump rope/20 Plank knee tucks. Did it in 19:47. What an amazing workout. I replaced the santana push ups with santana planks. It was still pretty hard.

Thanks a lot guys!!

12:59 for me – so fed up though as got back pain in my right side (feels muscular) 7 rounds into the combo…still carried on until 12 rounds…..I know I know, a stupid thing to do.  Best do some stretches to see if that helps.. Sx

wow, that was aaaaawesome!!!!!
11:25, so 15:25 in all. no break. i loved it, thanks!

that makes 2 of us. Strong pink

Your hair looks great Zuz!  Love the new color!

Agree, when I lack motivation I just watch a workoutvideo or look around a bit on the site and then it comes back :). And at those times I try to do an older workout and beat my score which is really motivating both in the sense that I have a definite goal for the workout and also because I can feel how much stronger I’ve got since last time. Sometimes when you do it you can feel like “crap” (aka, totally whiped out) during the workout – but then I look at the score and see why: I really pushed myself beyond what I thought that I could ever accomplish. Just an amazing great feeling :).

I’ve never felt this strong before and THAT really motivates me :). Thanks Z&F for this awesome site. I love being a BodyRocker ;)

This looks like it could kill me (almost that is…). Me like! Just going to warm up and then it’s on!

My time for the second part was 11.28. I loved this workout. I was shocked at first when I realized I beat Zuzana’s time, but then I remembered I haven’t worked out in 3 days because I had to work nights this past weekend. I guess I needed a couple of days off to recover! Thanks for the great workout :)

Hi BodyRockers.. The second part took me 13.02 Min i had to modify the one leg push up after 2 rep. I did reptiles and the normal push. I was sweating like hell, loved it.

Hi! :)  Zuzka it’s amazing workout! I love it :) I’ve just finished it and it took me 9:52 Not so good but still I’m proud. ;D Have a nice day everyone! :))

I wanted to cut my workout today but I found a way to do it:) I love you bodyrockers!!

My time: 11:28 min

This feeling is a gift, I´m sweating :P

Love, Carol

Completed this workout this morning and wow…it didn’t look so bad written in my exercise journal, but Zuzana is right, Brutus pays you a visit about 1/4 of the way through the time challenge. My time was 13:40 and I’m proud I made it all the way through. It’s amazing to me the amount of sweat one of your 15 min workouts produce. Love it!

Hi from Normandy (France ^^) everybodyrockers ^^

the sun is hiding but my will is strong so let’s workout !

The high knees and the commando push-ups are a good beginning :)
The 12 reps of sandbag squats (I used a jerrican, about 16 kg) and the reptile 1 leg push-ups were finished in… 10 mn 35 !  I “rested” about 30 seconds after the 4th rep because I did not remember what was exactly 1 rep ^^ ; I was afraid I had done only 2 but fortunately, I ha done 4 already ; the push-ups were something like relaxing, for me ; I found the squats the difficult part both for cardio and muscular ; the push-ups were a bit  “refreshing”  ^^
But I did the whole thing with no more pauses abd I finished it in 10 mn 35.
I admit that it took me 4 or 5 mn before standing up in order to do the stretching part.

Thanks a lot again, and see ya :)

(and if really Zuzana has cellulite, then I think cellulite is a part of perfection ^^)

Probably black for me ! ;-D or Blue to go with my eyes hahaha !!

14:06 for part 2, but I may have done 13 sets because I was interrupted at round 5/6 and had to stop after round 8 for a drink. 18:06 total and I am dripping! The 6 seconds was way too quick for me so I guess I have to push harder!

Yes I love this workout too!  What a sweat ! I modified one exercise because I have no pull up bar. SO i made one leg knee raise with chairs backs, but that hurts in hands after a while, even with my fitness gloves…

Un petit coucou d’une petite Bretonne !! ;-D
Et bien d’accord sur le fait que les pompes permettent de récuperer selon les workout !

Au plaisir, A+

come on Zuzanna – you can get your knees higher than that!

woo! the first 4 min interval was hard! toward the end, i was just barely able to squeak out my 2 commando pushups!

my time for the challenge was 12min 19s so TOTAL time= 16min 19s!

i only used a 5lb dumbbell on my shoulder because i wanted to make sure my squats were good form (aren’t they a challenge in themselves? ;) and i didn’t go ALL the way down on the reptile pushups, but i did go halfway. i wanted to keep square and i know i don’t have the upper body strength to go that many rounds and keep my core centered. thanks for this Z&F ^_^ fun way to get my blood going this morning and as always still sweating after the shower haha!

I was able to find a timer app on my droid phone, works pretty good ecept as a stopwatch and my phone offers that feature too…so with a little modifing works great…and it was free!!

My time was 12:03, total 16:03
I was using the heaviest ricebag yet!!!

Actually the 1st part seemed to take forever while the 2nd part was fairly quick :D

My total time was 11:42 for this workout! But I made a mistake, at first I thought there were just 2 pushups  in those 12 rounds, but because I was done so soon I double checked and saw there were to be 4! So I put those 24 extra pushups at the end, to make up.. But I can tell you, doing 24 of those pushups in a row is tough too!
And I would’ve liked to use a heavier weight with the squats, but my heaviest weight here is 10 kg.. I’m waiting for my proper weightset to get here, then I can really get heavy!
Those 6 seconds in part 1 were exactly perfect to do 2 pushups, great timing :D

That’s what I thought too :-p I don’t have a jump rope so I’m always doing high knees as an alternative, and so I try to do them as high as possible to compensate. Zuz’ high knees were a little low…but I still haven’t done this workout, there is a chance I will apologize afterwards :-D

Ahah, the sun is always hiding in Normandie ! :-D

thanks for all the suggestions!! 

I ended up going with v-scissors. (on the floor body at 45 degree angle, lift legs 45 degree angle scissor back and forth…KILLER on the abs) in place of the high knees.  It didn’t quite have the cardio that I was hoping for…but my abs are pretty sore from this.  I did the second part in 13:47, no sandbag to take it easy on my knees. But I was able to do the push up regular since it was just one and not several together.  I repeated the first part after the second cause I didn’t quite get it right the first time. 

Also added 30 reps each of diagonal pull downs (holding 10lb weight), one arm lift (from 365 belly workout), a hamstring lift with the excercise ball (flat on my back heels on ball, lift bottom up while digging in with heels, hold for 4 sec, great for abs, glutes, and hamstrings), and push-ups (on my knees…still can’t quite do them regular!).  GREAT workout!!

I just started so might not be the best one to answer this…but I would think you need to listen to your body.  I injured my knees pushing too hard so I modify most the workouts so I’m not doing any jumping right now.  Could you moidfy them so they’re not so hard on your knees?

Woo!  And if my cellulite don’t go with that, I don’t know what’ll help!!!  Cardio, legs, arms, abs.  All in one workout.
12:37, with a 20 lbs sandbag. 
It’s so incredible, how you make us WANT to sweat and push through our limits, Zuzana!!  I’m really grateful, you both, Freddy and Zuz, you are a sweet gift in my life…

Hey, I’m in the same situation, I’m 184 cm (male) and I keep losing weight, I’m now just under 67 kg ! I used to be 71-72 kg for decades, I don’t check my weight often but I had a shock the first time I realized I was way under 70 kg ! And it keeps going down…
I’d like to be at least 70 kg now, so if you have advices… I don’t want to overeat either, I’m eating 4 times a day and I’m never hungry… I recently started taking a “mass gainer” supplement but until now I see no effect :-

Thanks !

I don’t think I followed instructions, but as usual I errored on the side of killing myself.  The first part I think I did right – I did 25 high knees on the first round and aimmed to keep that through the entire circuit and accomplished that.

The second combo I did 24 sets of 10 SB squats and 4 Reptile 1-leg push ups and it took me 17:19 with a 25# SB.  That’s 240 SB squats and 96 R-1-L Push U…feels good now…

I am so proud of you and I don’t even know you! lol! You have to understand that you will get there and at least you are doing something to get healthier.  When I see overweight people in the gym I want to go and pat them on the back and tell them they are doing an awesome job an to keep it up. I don’t want to distract them neither lol! Trust me I am dealing with my mother who is overweight and made a challenge for herself to lose some weight for her birthday. She said for every lb she lost I would have to pay her a dollar so I told her it’s on.  Whatever will get her motivated.  I was 210 when I was a teenager and when I met my hubby I was 204.  We then had children immediately and then I went up to 238, and then I started pushing because everyone in my family is overweight and it happens after children and they say that’s just how life is but I knew that’s not true.  So I pushed and got down to 190. 2nd child went up to 228, then I pushed really hard and got down to 170.  I was so amazed and have never been in the 100′s since I was like 12.  Then my 3rd baby came as a surprise and I went up to 204 and officially now am at 150.  I tried everything from cardio kickboxing, Zumba, spin, bodyattack, bootcamp, Jillian Michaels videos.  I even got on diet pills against my better judgement thinking I could lost the weight quicker with my exercise and it did not budge.  I say all this to you so that you can see that I did not get to where I’m at easily, but it took hard work and determination to get here.  You can do it girly and when Brutus or anybody else tries to tell you you can’t, push even harder and you will see that you will get stronger and more confident.  God Bless!

HEy I did it! I kicked Brutus in the butt! whoo hoo! I was a little nervous because of all the squats but surprisingly that was the least hard thing, the hardest to me were the push-ups because I wanted to do them correctly. I did it!

10 min. 43 sec.  Is that a good time?  Let me know! God Bless!

that was the time for part 2 only sorry if I confused anyone ;)  

alright! i am so happy i did this workout. i feel so much better today, yesterday i had a migraine…blah. anyways this work out took me 13 minutes on the dot! although i had to modify the push-ups, i kept on shaking so much i just couldn’t do regular ones all the way through.

Difficult to tell you what to do, especially me who want to lose weight without result in spite of 2 workout a day …:’-(
I would think as you say, more protein and carb like pasta, rice & potatoes 1 time a day.
DO you have stress ?? Some people lose a lot of weight with stress… me, that would rather cook me :p

Perhaps to complet workout by body-building to gain muscle ?

Difficult to tell you what to do, especially me who want to lose weight without result in spite of 2 workout a day …:’-(
I would think as you say, more protein and carb like pasta, rice & potatoes 1 time a day.
DO you have stress ?? Some people lose a lot of weight with stress… me, that would rather cook me :p

Perhaps to complet workout by body-building to gain muscle ?

Hello all!! I hope your Tuesday or whatever day it is for you … is going well! I see why you took a picture of your back for thist top picture of the workout Zuz… my back feels awesome.. I did great with this one today! My time was a bit slower than yours, but 16:54 is good timing for me… I almost got a smackdown from Brutus, but I said… SCREW YOU BRUTUS!! And I completed.. I modified 3 of the reptiles to my knees, but I finished with full form on the last 2!! :) Thanks again for all you do, and I hope all is moving in the right direction with no holdups in OUR new endeavors! I say OUR, cause we are a community and support each other!!

Super great mood now! Thanks! :)

Hello all!! I hope your Tuesday or whatever day it is for you … is going well! I see why you took a picture of your back for thist top picture of the workout Zuz… my back feels awesome.. I did great with this one today! My time was a bit slower than yours, but 16:54 is good timing for me… I almost got a smackdown from Brutus, but I said… SCREW YOU BRUTUS!! And I completed.. I modified 3 of the reptiles to my knees, but I finished with full form on the last 2!! :) Thanks again for all you do, and I hope all is moving in the right direction with no holdups in OUR new endeavors! I say OUR, cause we are a community and support each other!!

Super great mood now! Thanks! :)

Oh… and all my sandbag… or backpack :) is filled with 16 lbs :) I’ll be getting my sandbag AND dip soon!!  yee haaaww!! :)

You should check your thyroid hormone level. In hyperthyreotic condition you are likely to loose weight faster

i just  finished this work..it was hard but take me 12:35 minute :) yeahhh but i do different the reptile  i support that my knee becouse its hard for me now
kiss
ingrid

i just  finished this work..it was hard but take me 12:35 minute :) yeahhh but i do different the reptile  i support that my knee becouse its hard for me now
kiss
ingrid

 I observed that as well! Her cheekbones are more visible as well. She is so radiant!

 I observed that as well! Her cheekbones are more visible as well. She is so radiant!

Zuzana this was a good one! Simple but amazing!! I love this one very much! I did it in 22 minutes. I feelll good la la la! :) Thank you so much Zuzana and Freddy.

made this my Tuesday morning workout….the first part I kept on wondering if I set my timer wrong…was it never going to end?  but I pushed through and didn’t miss the beep once for the change over..I used 30 lb in my sand bag and did the second part in 10:47..I did take a few breathers though…so 14:47 for the entire workout, plus threw in a 12 minute 10/20 skip..keep them coming…loving it

I am pretty excited about doing this workout tonight. Last night I did the 365 rep work out and by the end of it, I was completely exhausted and crazy nauseus! I dont get too nauseus for long once I stretch & drink some water but last night it was NOT going away! I am pretty sure I pushed real hard, but I am wondering if anyone has had the same problem and if so, what helps it go away? Even after I ate dinner I was still ready to upchuck everything I just ate! Any tips or info would be appreciated :)

YET ANOTHER awesome workout from you two!  :)  Thank you! Thank you! Thank you!

Honestly, after doing the 365 Rep Belly Blaster workout yesterday morning and doing a 5k yesterday evening in 102 degree weather (it felt like 400 degrees!), I wasn’t up for a workout this morning.  But I sucked it up, put on my big girl panties and got to it!!  :)  Now I’m feeling fantastic and my time for the second part was 8:44!  WOO HOO!!!   Looking forward to the next one!

The fact that you get up and do your absolute best is the only thing you need to do. Don’t feel embarrassed not even for one second, be proud of yourself, and keep going, one day at a time.

The fact that you get up and do your absolute best is the only thing you need to do. Don’t feel embarrassed not even for one second, be proud of yourself, and keep going, one day at a time.

I agree with loana…. you ARE doing it!! that’s the best part! a lot of people don’t even have the motivation to even START…. and remember that we are a community of positive encouragement, love, and STRENGTH… more than just physical! We are all here for you and rootin for you to do your best, no matter how many reps, or how long a time! Even if it takes a whole hour to do a 15 min… you did it.. and you should be proud of everything you do POSITIVE in your life… Way to go! Keep rockin!!!!

oops! Sorry! that reply was for FatBGone…  you go JenGal on your time though! You’re totally kickin it!!!

I’m sure it’s been suggested before, but wouldn’t it be cool if there was a “Print This Workout” button?  I like to have a print out of the workout to write my reps on and refer to throughout the workout.   I keep these sheets in my BodyRock Binder, which is awesome for the days I want to go back to an older workout and compare my scores!  Just something I was thinking about as I was getting ready to do this workout J  That and when you might come out with BodyRock.TV shirts ;) *hint hint*

I really enjoy the way this W.O. was filmed. It gives me courage when I see how hard Zuzana is pushing herself and that it’s not easy for her but she is doing it! Last sip of my “pre-workout coffee” and it’s body rocking time!

I write down the workouts, but it would be nice to have the pictures and descriptions too.

Just finished this workout. Brutus is so annoying, he just kept bothering me throughout my workout.But i persevered and completed! yay! By the way, I think I killed him or something, cuz after I yelled at him a couple times, he never came back! LOL. Thanks Z and F for continuously keeping us Bodyrockin! Yeah! Love and blessings <3

I agree!  It’s like your body starst to crave these workouts on a daily basis!

I agree too, I do them downstairs but have to bring my laptop. I also hope this site never goes away, cuz I write the name of the workout down, not the details (just the modifications if any)… assuming I can always search for it again later to try again. Great idea, having a binder, Tori.

Fantastic idea, having a binder! :)

That 365 rep WO got to me too!  I can’t believe how much I was sweating… actually I couldn’t remember the last time I sweated that much at one time!!  Even after I took a shower I had to sit down on the bathroom floor for awhile!  It was very intense.  I did end up drinking about a half a cup of low-fat chocolate milk to tide me over until I could get breakfast.  But with me, I just had to take a breather.  A long one.  Also that WO took me close to 40 minutes!  I will definitely repeat that WO — but it will be waaaay on down the road!  Good luck to you!

t-shirts!!!!! great idea!

This was a fun challenge! I’m sure my neighbors heard me GRUNTING and GASPING and assumed THE WORST!  I admit, had to miss one interval in the beginning to avoid light-headedness. I did the squats w/two 5 lb. hand weights and had to do the one-legged pushup from my knees. Tracking all my modifications so next time I can try doing this “The Zuzanna Way.”

You were right about Brutus..he payed me a visit during the workout. I thought I set the beeper all wrong because it wasn’t beeping and I was dying, I was without breath!! Brutus told me to stop just for the next 9 seconds  and I listened but then I said noooooo…go away! So after the beeper stopped I did 3 more 9/6 seconds rounds to compensate that little break.

My time for the second part of the workout was 10:22  so the entire workout was 14 min 22 sec. (still working on the squats, can’t go all the way down :( 

I always warm up with 500 to 750 jumps with skipping rope

Thanks Z y F. Have wonderfull day…you too bodyrockers!!

You were right about Brutus..he payed me a visit during the workout. I thought I set the beeper all wrong because it wasn’t beeping and I was dying, I was without breath!! Brutus told me to stop just for the next 9 seconds  and I listened but then I said noooooo…go away! So after the beeper stopped I did 3 more 9/6 seconds rounds to compensate that little break.

My time for the second part of the workout was 10:22  so the entire workout was 14 min 22 sec. (still working on the squats, can’t go all the way down :( 

I always warm up with 500 to 750 jumps with skipping rope

Thanks Z y F. Have wonderfull day…you too bodyrockers!!

Ai, Zuzana! Every time I watch your videos I feel like running to the closest Lululemon store and by my first crops :P

Ai, Zuzana! Every time I watch your videos I feel like running to the closest Lululemon store and by my first crops :P

Hi there,

here I am..every day at 17h..haha..I already did my workout for today, I did “harder then ever” workout..and I beat myself in some exercises and didn’t in some..  (better or the same..I consider it improvement)..

I will do this tomorrow…kisses to you all

Hi there,

here I am..every day at 17h..haha..I already did my workout for today, I did “harder then ever” workout..and I beat myself in some exercises and didn’t in some..  (better or the same..I consider it improvement)..

I will do this tomorrow…kisses to you all

I do suffer from severe anxiety attacks, so maybe thats eating allot of energy aswell, since that is stress related. Also; I’m a nurse, so running around allot and lifting and squatting allot. 
So, come to think of it, that should eat allot of carbs aswell.
I’ll try more carbs and protein and go from there. :)
Thanks for your reply. 

Yes!  Wouldn’t it be awesome to rock out in your very own BodyRock gear!  Can’t you just see Z in BR tank  or tee?!

I know how you feel. I was kinda shocked to see I went from 60 to 54.. I love my current lifestyle of exercising, eating healthy ect, so I deff don’t want to change that. What is this ‘mass gainer’ supplement? Maybe by checking the ingredients, we can come up with some ideas. :)

Thanks for the reply. I’ll add some more protein and see what happens. :)

My thyroid level is okay. I don’t suffer from this condition, but thanks for your imput. :)

with flowers 

oh Maria…your times seems to getting lower, and lower, in a few months you will have comments like…my time for this was 0:41 sec..hahahah

of the topic now…how do you attach pictures to comment???

kiss darling

I agree! I read both of your comments, and Maria, you are definitely a motivator to me!! I saw your Iron Butt pic as well!! heheh I think you both are great motivation!!

Keep rockin!!

Thanks for the reply! I am not sure why I got so sick, I always snack about 40 min to an hour before working out and drink plenty of water throughout the day! I guess it was just one of those work outs that I pushed myself so hard that my body was mad! lol I am definatly feeling it today!!

This is a great idea ! I usually write down the workout on a little notebook, with date and the name of it.

Too hot and steamy here today but I did my best and completed this workout in about 16 minutes (w/o any sandbag). I am a beginner so I’m pretty proud but feel I could have done more but for the weather. Next time I’ll turn on the air conditioner! Beginners don’t give up!

I just did this and I feel great!!!!  14:27 with 25lbs in my bag. :-D  Sweat is still dripping off of me!   Thanks for a great workout!   <3

Impressed with your communities and commitment Jos!  Cheers, keep on keepin on!

The time challenge took me 12:56 with a 7.5 kg dumbbell

Great workout!!!  11:00:32 :).

I had alot of fun with this workout today :)
The first part is especially sweaty!
I’m due in 3 weeks and still going strong.

The question that I have is, am I not going at my max effort if I feel energized and ready for more after my cool down? 

“SMACK” right back at ya’, dearest ;) and It IS an improvement!

Ooooh, we just can’t help but pushing through, right? :) Get well with your back soon, dear Sam! Hope you had an awesome birthday party!
Love, Maria

Shining DARK PURPLE, all time fav colour of mine ;) If I couldn’t get that, I would chose a “screaming” lime green, ha ha. I have never been affraid of lots of colour!

Its not my knee joints…its just my muscles.  I was just curious if people could tell me how long their recovery usually is & if it has changed at all since they’ve started….or if people are just chronically sore almost all the time.

I’ve been following the website for 2 years, but committed myself to doing the workouts  in March of 2011. I’ve been going strong for 6 days a week and I found that if I can’t do an exercise, I get really angry at myself. There have been a couple of workouts that I did that I just couldn’t go on no matter how hard I tried. And I was upset about it. I’m very overweight as well but I keep telling myself that I will get to my goal weight very soon. And if you ever need any support, you know where to find us!

recovery will depend on whether or not you get enough protein after your workout, and how often you stretch… I was sore at the beginning, but I’ve been a dedicated BodyRocker since beginning of April, and I have noticed that my muscles get better faster… but I also notice that if I don’t workout the next day, then they hurt MORE… than when I DO workout the next day.. . stretching is a big key to it too :) good luck! :)

Oh, Misha, what a sweet comment :) I cannot thank you enough! I am so glad I can motivate you. By the way, I think you get some really awesome scores, too! How long time have you been bodyrockin’? And where are you from? It is always fun to know :)
Love, Maria

Hey Vivi :) Yup, you are sharp! I chose not to use my Facebook profile (with picture) to post, because then I will have to wait for the comment modification every time. So I just use my name alone now, so the post is uploaded in few seconds! I am following you too, ha ha :)

Very nice try ;) 15 kilos was perfect for me, because it made the squats very hard at the end of the rounds. I like that burning feeling ;) Nice time!!!!

Thank you Maria! I have been a dedicated ROCKER since the beginning of April.. I felt confident enough in myself towards the end of April to post my scores :) My life has changed completely… I believe more mental and emotional than physical… I was a bit overweight, but not healthy and definitely not strong… I have found a strength being part of this community and working out with Zuza that I never thought I could have. I was working out at the gym for 1 1/2 hours before… and the weight was coming off… slowly, and I didn’t feel like I was doing anything to change my body dynamic… plus an hour and half is a LONG time to not get what you want… inside… but since I’ve been rocking my body, I have lost a total of 30 lbs, and 6 1/2 inches on my waist… 15 lbs was from the gym, which was the SHOCK to my body.. the other 15 lbs is from rockin :)  I have a goal to get into a size 9 instead of a number on the scale now… I’m just about in a size 12 now… I’m 5’9″ and hold my weight well.. I have lots of ASSets… hehehe :) I’m from Iowa… originally from Vegas.. and my best friend/sister told me about this site… THANK GOD! I’m a russian woman with a strong sense of me… I AM…  :) It’s so nice to meet all of you, and I’m so glad to be part of positive energy :)

Ha ha, I don’t think I will ever go THAT low, sweety ;) But THANK YOU for your sweet comment, as always! I will look forward to seeing your time score tomorrow! It is very easy to post a picture, just click on the “image” sign to the left under the text box… and chose :)
Kissses from Maria 

Hello everyone

I find it hard to go all the way down with one leg but I did my best :)
My time was 13:21 I took mini breaks in between without stoping time. 

pfffffff after that I went downstairs and my legs were shaking.
I recently add from 5 kg to 8.9kg :)  

The 1st part was forever!! 
I kind of were on the one and a half commando push up when the beep came.

Thank you, it was amazing indeed!!!!!

12minutes and 15seconds. i really liked this workout!!! going to do the same one tomorrow and try and beat my time

Right! I have found that if I copy and paste the pictures and descriptions into Word it works well but I have to change font and photo sizes so it’s not 10 pages when I print it. 

12:55….awesome workout.

13.05…..with 10 kg sandbag…..the next time…i’ll do a better time :D :D But i LOVED that workout…!!!!sweat sweat and sweat everywhere….hehe…!!!! I have a little bit problem with the one leg push up….because my shoulders and my arms are still on fire….but…i’ll SURVIVE!!!!!!!!!!!!!!!!

PS: your banana cake is delicious…..my boyfriend is in love with that…hehe….every time that its finishing he is asking me to prepare another one….!!!!!!!! Its really amazing,,,….thanks for all your amazing recipes….i would love to “discover” another one new recipe from your hands….because there are ALL  delicious….. God….you are a very good cooker…and there are all HEALTHY!!!!!!!!!!!and YUMMY!!!!!!!!!!!THAT’s….W O W!!!!!!!!
kiiiiiiiiiiiiisses from ITALY!!!!!!! :*
thanks again guys :)

13.05…..with 10 kg sandbag…..the next time…i’ll do a better time :D :D But i LOVED that workout…!!!!sweat sweat and sweat everywhere….hehe…!!!! I have a little bit problem with the one leg push up….because my shoulders and my arms are still on fire….but…i’ll SURVIVE!!!!!!!!!!!!!!!!

PS: your banana cake is delicious…..my boyfriend is in love with that…hehe….every time that its finishing he is asking me to prepare another one….!!!!!!!! Its really amazing,,,….thanks for all your amazing recipes….i would love to “discover” another one new recipe from your hands….because there are ALL  delicious….. God….you are a very good cooker…and there are all HEALTHY!!!!!!!!!!!and YUMMY!!!!!!!!!!!THAT’s….W O W!!!!!!!!
kiiiiiiiiiiiiisses from ITALY!!!!!!! :*
thanks again guys :)

Hi! I always feel kind of ashamed when I read how excited people are when working out with a partner, as I just don’t like it at all, well, to be honest, I just can’t stand it!!! ) It does not help at all, only disturbs me and does not let concentrate on pushing on the max effort… My work out – it is MY time. Does anybody feel anything like that or if am I completely selfish? )

This was an AWESOME workout!  Took me about 12 minutes to do the second part but after 4 sets of the one legged pushups I had to do them on my knees… I was DYING!  I am so proud of all of you who have tried this or any of these workouts =) Keep pushing and you will get stronger! I also ready feel stronger after 3 days of BR. 

WAY TO GO!!!! This is so inspiring!  Keep it up =)

There are many out there who don’t workout to “muscles trembling”… that is amazing you pushed yourself to finish it! Determination will get you where you want to be. One day at a time… one day at a time… one workout at a time… one rep at a time :) We are all here to support you because your story inspires all of us too

This was definitely a tough cardio. The 12 sets took me 9:37, so that makes the entire workout taking: 13:37  it’s just below Zuzana’s time, so I’m quite happy. I find it hard to convince myself to do my regular 22 min skipping, I might just do a few choppers and crunches, side plank lifts and sit ups (with moderate pace) instead.

Part 2 
8:51:83

wooow, good one , thanks again for sweat !!!!
12:31

30 lbs bag
1 part 4min
2 part  8min 31sec

Maria you’re a machine!!! Awesome work.  Thanks for your comment by the way – I know I should have stopped when my back twinged.  Its feeling better now after a good stretch thank goodness, I was worried I wouldn’t be able to train tomorrow!! Sx

This was awesome! I just kept on going and had a really nice flow. I don’t have a sandbag so I just did regular squats and then had to do the pushup on my knees – my time for the second part was 9:34 (total of 13:34). I felt like I really pushed it at my max effort, just felt so great! Now I’m going to have a nice dinner at my inlaws :).

Keep rockin’!

You’re right about the workout feeling long, moreso part 2. I’d watch the timer tick but counting to ten was like 50. Whew! Great though! I’ve earned my shower after workouts like this. Sweat galore! Thank you for helping motivate me to exercise each day by coming up with new workouts that help me feel great. My baby’s naptime is my exercise time, but I wanted to join him in napping today. Still, I knew I needed my exercise, and I never regret it once I start.

You’re right about the workout feeling long, moreso part 2. I’d watch the timer tick but counting to ten was like 50. Whew! Great though! I’ve earned my shower after workouts like this. Sweat galore! Thank you for helping motivate me to exercise each day by coming up with new workouts that help me feel great. My baby’s naptime is my exercise time, but I wanted to join him in napping today. Still, I knew I needed my exercise, and I never regret it once I start.

Amazing workout, really! I was sweating like crazy! My time is 12.40 for the second part with 12kg sandbag and it was pretty intense! Than i did 10min of interval skipping asa a relax :) Tnx a lot Zuzana and Freddy for everything u do!

Hi Guys! You are soo amazing. I like it, when you say ‘don’t give up’! Great workout, part one was for me a “lung” exercise too :)  and I can do one leg push up wohoo. I need to run after this workout, I’m very excited what workouts will be on this week… :) and my score: 13:02

Ok I understand ;-) , now my comments appear immediatly too, and it’s considerable :D
Careful !! Who is going to beat who the next time?!! hahaha
I joke it is not a competition, but it is rewarding it is necessary to admit it!

sweat, sweat all over. that feels great!

Try adding more protein and complex carbohydrates to each of your meals. Add a casein protein shake before bed (or a serving of cottage cheese) as it is a long digesting protein and your body will burn less of your muscle this way and help to build and repair it as you sleep. These workouts rev our metabolisms into fat burning furnaces. Your body will burn through the muscle first if you are not getting enough calories in. Definately train with heavier weight or you could supplement these workouts in between days of weight training sessions. Hope this helps :)

Oh Lucky U, I HATE sweating !!! XD
those sweat drops just fall over the floor & flooding it, damn it =)

good night !!! beth <3

hmm….i’ll bet you 20 burpees (any flavor you choose) that boston wins? 

in the second part of the workout  do you do ONE squat and then the pushups because from the video it looks like she does several squats in a row.  What am I missing??.  

I did 10 squats… the picture I believe just explains what to do.. but the written exercise states 10 reps… and then 4 reptiles.. and then do 12 sets of that combo :) Good LUCK!!

10 Squats per round (12 rounds of 10 squats and 4 Reptile & One leg Push-ups) :)

you do 10 squats, not 1: from the instructions (that i always seem to mess up):

“Sandbag Squat10 reps”

We replied EXACTLY at the same time, ha ha :D

Woowheee, that was good, you know my neighbors must think around the same time everyday that I’m either being tortured or having the best time of my life (*lol*) most days out of the week! Oh wait I am! Can’t wait for the personal bodyrocker profiles, perhaps us bodyrockers could organize get togethers or burpee flash mobs!

Rockin minds think alike!!! heheheh :)

I finished this entire workout in 12:28 with a 30LB barbell. I actually thought it went by really fast lol. Thank you for this workout today Zuzana! I did my heavy leg weights and cardio yesterday so I used this for my max high intensity session. Love your hair by the way

Precisely this one: http://www.decathlon.fr/mass-gainer-vanille-3kg-id_8114863.html
Carbs and proteins.
I also suffer from anxiety attacks and social phobia (just writing it makes me sweat almost as much as the workout) but I’m not convinced it is related.
I used to eat a lot of cheese, I reduced this a lot in the last months, maybe that could be one cause !?

WELL said ;)

Beautiful score, Audra ;) Don’t you ever experience soreness from your weightlifting when you perform BodyRock? 
Love, Maria

burpee flash mob…fun….name the place!!!  :)

Ok, workout done. Let me apologize for saying Zuzana didn’t get her high knees high enough, now I know why !!
8’36 for the second part, sandbag was only 10 kg.

I did this is 14:34… No modifications… although my pushups weren’t as deep as normal. I was concerned I’d burn out and fall onto baby…which he’d be fine… I’d just be writhing in pain!!! Loved this… even commando pushups I did, just kind of kept my butt up in the air to avoid feeling like I was lying on a watermelon! ha! so fun…

I am sweating like crazy!!!! WOW.  I don’t know if this will get posted or not because my comments never do (I guess there are tons to be posted) but here’s my time anyway :-) 13:05  with a 25# kettlebell after the 4 min interval.

I have been a bodyrocker for about 6 months now and am quite addicted! I’m a mom of 2 (5 yrs, 2 yrs) and
I’m happy with my weight – I am really working on my toning, strength, flexibility, and energy.  I feel stronger and I can do exercises now that I couldn’t do before which is just amazing.  I love the short workouts that I can do at home while the kids play or nap.  However – I don’t SEE the results that I want :-( especially in my lower abs.  I have had a “pooch” there ever since having a baby even though my weight is back down to pre-preg. I have seen my upper abs develop but not the lower.  I workout 5-6x a week and watch my calories, and keep carbs low (although I do eat lots of fruit). Any thoughts on how I can develop my lower abs? I also feel bloated a lot :-(  One other question, is it possible to do the ab exercises wrong and make your abs stick out instead of being flat? Thank you for any and all ideas.

Amy (team USA)

At the first part I cried :D but I kick brutus away :D

My entire time for today´s workout was 15:26! thanks for another great workout!!!

Good start in the week :)

Austin Texas!!

we should try to organize a world wide one… or nationwide… since we’re all on complete different time zones.. like set a time and then wherever you are… If you are a BodyRocker… drop and do 10 burpees!! I love it! hahah

I don’t recall the sweat dripping off my face ever like it did today. The second part was Brutal!! However, I made it through it with full push ups in 16:04 (for the second part). Pat on the back to everyone who survived this one :))

I have a very funny picture in my head of that “melon belly” avoiding the floor, ha ha. How cute ;)

I love part 1, just did again as a pick-me-up before I almost felt asleep in front of the computer screen ;)

I could just imagine my co-workers… WTH is she doing in there? hahahahahah

… But it’s a damn good feeling, right? I remember I first felt those muscles for good after my first time practising Dive Bombers :) Amazing!

Still GREAT time :) How much weight?

Freddy always answers: the Power model :)

i did it!! Love it!
Part I- 4 min
Part II- 8.53

Oh yes, there needs to be like a sign up list for cities, so you can contact these ppl and meet up with who’s on the list and organize a time and place. :)

It just makes it even more fun and exciting :)

Hi Maria,
Yes I do get a little sore depending on how much weight I use in my sessions and when I increase the load or reps. I also try to avoid certain workouts or exercises that have I have exhausted in those muscle groups that is done the day before as well. I also supplement with Glutamine and a lean protein meal with carbs after my workouts to decrease the DOMS effect and it does help. Stretching is key too.

HA HA HA, such a funny imagination ;) I am just at home, though. The time is 10 PM here in Denmark ;)

Thanks for replying so fast, Audra ;) I also have a gym membership. I really love to go there and lift heavy, but right now I am just in a BodyRock craving period, I guess :) I do miss the free coffee/cocoa and the nice chats with all the sweet, complimenting old people up there, ha ha. 

This was my birthday workout. Brutus doesn’t usually show up during my BR workouts but he popped up at rep 6 of the Squats in the time challenge. He told me to drop my weight but I didn’t listen! Part Two really killed me. Love it!

This is a GRRRREAT workout!  Oh man, the second half almost got the better of me. After round six, I almost threw in the towel…but I took a break, pumped myself  back up and dug deep to complete the final six sets.  Here is my time:
20 min 57 sec.
I have to say, all the comments on this site go through my head when I want to quit.  So thanks to Zuzana and Freddie for this community they created, and thanks to all you Bobyrockers for your no quit, no whining, positive attitude!!  Its infectious

Excited to do this work out!!! Looks like a lot of fun. :)

I like doing cardio with others, but my bodyrock-workouts: Don’t get in my way! Sometime people have tried to talk to me at the gym and I get crazy, come on I’m pushing here not chatting over a cup of coffee! I cannot concentrate on pushing at my max when competing with someone else at these workouts.

So no, you are not alone ;)

Really amazing! Done in 13 minutes(10 kg sanbag)…thanks guys!!!

Today’s warm up was an hour and a half on the mountain bike climbing hills and bombing down…great fun!  I used a 25 lb sandbag (didn’t want to walk across the street to dig up 5 more lbs of sand to be on a par with Zuzana).  I got through the first part ok and completed the time challenge in 9:55 with very good form, taking each squat all the way down and squeezing the cellulite out of my  backside on each completion (pushing hips forward :)  A nice burn!

My time was 14 minutes with a 10 pound KB inside my gym bag. I just love it.
Thanks!

A superfoods breakfast with a cup of coffee and watching Zuzana BODYROCK and reading the comments should be enough to get ya going :) Or imagine your body changing from the inside as you build muscle and burn fat each time you Bodyrock ;)

Hmmm – interesting…  I just looked into this and “cau” in czech is actually derived from the Italian “ciao”.  Both meaning the same thing – FYI… 
I lived in Europe for a while and everyone said “ciao” or “ciao ciao” to say goodbye – it seemed like a universal way for Europeans to say “bye” informally.

10:45 was my time – the first half nearly killed me lol, ive taken a step back from bodyrocking from pregnancy tiredness getting the better of me but still trying.  I know i will get back into bodyrocking as soon as this bub is out and im ready to rip roar again !

I don’t know what is wrong with my legs today, but they really started cramping up during part 2 of this workout. I can normally get through many squats without that happening, and I warmed up and stretched like I usually do. I had to keep  stopping and stretching my hamstrings, but I finished in 17 minutes. I’m very frustrated with my legs, though.

I know, I would totally buy the shirt!

11:51!!!!!!!!!!!! woot! :)

finished pt 2 in 7:39 for a total of 11:39  with no break in between!  i didn’t think i could do it, but i managed to get through! 

Go Canucks Go!

(Lunchtime workout)
This was tough…for the first time in a while I had to go to my knees for push ups (at round 5 of part two) I used 16# for the squats (it’s all I have at work).

10:29 for part 2, so 14:29 total.  We followed with a very brief 2 min of skipping, then stretching.

After more than 2 weeks of being sick, I said that’s it, I gotta do one of these workouts. Whoa !!! I did it outside and if there were any neighbours nearby, they must have heard a lot of puffing and grunting. I don’t know if all these days that I haven’t done much brought my performance down, but for the 6 second interval I barely made it flat on the ground and pushed up back on my feet. Still, I was happy I could finish it. And squats without a sandbag ( I had to open the big bag of rice that I had inside, for dinner purposes :D)  and didn’t time it either because I forgot how to switch the Gymboss on timer.
But afterwards I felt great and actually like I am getting better. Feels good to rock my body again !

Excellent idea!

10pm is an hour past my bedtime you knucklehead…just go to bed, would you?!

Awesome time,Audra!

Sounds like a really nice gym!

i was so close to your time! i got 14:15 :) !!!! i also did 20 mins of jump rope (outside in the rain might i add lol) i was on vacation last week so i’m trying to catch up on your recent workouts… but let me just say… i wrote down a bunch and brought my jump rope (i’m currently addicted to it lol) and it was soo nice being able to work out in florida by the pool :) i love how portable your workouts are.  my aunt looked at me like i was crazy (and took pics LOL) but it felt great lol 

also, i was wondering if you could do a post on where you get your workout clothes– i love them.. especially the pink shorts you were wearing in your headstand video– i would looove to get a pair of those lol 

xoxo rachel

You are only missing 9 more squats sorry to say…

You won’t regret it!

I never thought six seconds could be so brutal! This was a great one. A great mix of give-it-all cardio and some solid strength combo moves!

My time for part two: 11:42.

Also, I have attached what my Bodyrock book looks like, for the posters below! I write each workout on an index card and tape them four to a spread in my notebook.

me too! the one with the cartwheels attracted quite a crowd!

I do this workout today so here are  my score.  So   i manage to do the time challenge for 8:45.   I like this very much cause i love to do  squat  :) 

I do this workout today so here are  my score.  So   i manage to do the time challenge for 8:45.   I like this very much cause i love to do  squat  :) 

Lol

Lol I guess it’s just personal preference. :) Everyone needs time to theirself, so I don’t think you should ever feel guilty for liking to work out solo! I used to have a workout partner who distracted me so much that I always left the gym feeling like it was a waste of time. I know what you mean about how it can be frustrating. My husband and I stay pretty busy, so getting the chance to spend time doing an activity together was fun….in an out-of-the-norm sort of way, if that makes sense. To each his own!

i did around 2 commando pushups per interval..and the second part took me 7 minutes and 43 seconds to finish .. so in total it took me 11 minutes and 43 seconds =) 

At home I workout on a patio off my apartment gym.  Pedestrians passing by sometimes stop or turn their head while they walk by…especially during ninja jump tucks, monkey combos, & burpees, it seems.  The patio is also in front of all the cardio machines…sometimes I wonder if anyone notices, & if they do, thinks:
a) i’m crazy
b) i’m going to hurt myself
c) i’m working really hard
d) i might have a heart attack

I used to get self conscious, but now I don’t.  It takes all my focus & energy to work hard with good form!

yeah yeah :D

and today is the same ^^ but well, no rain, so I do not complain ^^

thanks for the answer ; you from France too ?

salut salut ^^
merci pour ta réponse ^^
je vais profiter qu’il ne pleuve pas encore pour faire le workout du mardi (j’ai les workouts qui saffichent avec un jour de retard, en fait , j’ai donc aujourd’hui celui du mardi, celui du mercredi n’étant pas encore en ligne :) )
a tte, et p-e a une prochaine, si zuzana et freddy viennent faire un workout en france un jour ^^

nice combination for this workout, I liked it

My time for part 2: 11’51″

Loved this workout, sadly I forgot to check my stopwatch so don’t know my time! I followed it with the skipping intervals from june 14th workout and I’m soooo exhausted now.
I don’t have a sandbag and am in the middle of packing, so I used a vacuum packed bag of clothes!

Hi!
Good workout combination!
My time for part two: 10’50″

I agree w u Zuz…this workout feels a lot longer than it was – in a good way.  I thought it took me at least 15 mins to do the second part and it only took 7 mins 53 secs!!!  I’m in better shape than I thought.  lol.  In total w the 4 mins of interval training at the beginning, I did this workout in 11 mins 53 secs.  I think it’s time to start adding some more rice/bags of flour to my sandbag.

Happy day everyone!!!

Last part took me 10 minutes 10 seconds :)

O MY GOD! Everyone of you guys are so fast with this!! WOW… the second part took me 19 minutes.. I used 12 kilo in the sandbag in the first 7 rounds, but than brought it down to about 9 kilo’s. It was just to heavy.. And in the past workout we didn’t use much weight and I never put this much in it… But now that I know how much Zuzi uses I will try to build this up.. Thanks for the great workout again.. Still sweating like grazy…

I just finished my workout. I am right with ya. I started about 3 weeks ago and still have to rest to finish the workout. I am not sure I am getting the full benefit by stopping to catch my breath but its a heckofa lot better than passing out. LOL  I feel myself getting stronger already. We all have to start somewhere.

I do this too.. :) So far I have 6 BodyRock Workout Binders if I may call them so.. And it’s super useful since I can browse through the workouts whenever I need them without having to use the computer.. :)

I finish in 12.45 mins. I am soaks. Thanks for a great workout. 

Hey Al!
WELCOME to BodyRock.Tv! Have fun in this wonderful and inspiring community we have here. I am so glad you found us :)
Love, Maria

It is a GREAT pleasure meeting you too, Micha :) That weight loss is amazing, congratulations! I think it is the perfect spirit to aim for a specific and realistic size of your favourite jeans, instead of watching the scale number constantly. So many people become obsessed with the whole weight thing :( I am from Denmark myself, neighbour country to Sweden and Germany!
Love, Maria

Hi Amy, I can relate to you :) I’m a mothoer of two as well. My youngest son is 2 and a half now. I’ve been bodyrocking for about over a year  and let me tell you that it took me 10 months of clean eating + workouts to see such a great result. My lower abs are still sagging but they look much better than when I first started. Of course, I don’t expect my stomach to look like when I was 17 since I have 2 kids :) I read somewhere that if your hip flexors are too tight, it could cause that lower belly pooch.So, try doing lunge streches to loosen your hip flexors.

Kneel down on a mat and place one leg out in front of the other leg which stays kneeling. Tilt your hips forward slightly and lean forward until you feel the stretch in the front of your hip. You can also do this one standing in a lunge position but I find it is harder to get the stretch standing.

So simple as this workout looks, it is seriously KILLER!! I finished the 2nd part in 12:30 mins with 30 LBS. bag. My legs feel so pumped up now :)  Thank you guys!! Have a wonerful day :D

(*Puffing and melting*) that was sweat-tastic! I struggled to do two push ups in the six seconds, and couldn’t decide at first whether to eat into the high knees time by finishing both push ups. In the end I sort of did one and a half, alternating legs each time I went down to balance it out!

And just to add to some of the other comments there, fair play to FatBGone – the fact that you’re continuing with the workouts despite the feelings you mentioned shows that you’ve won half the battle – self-motivation – and are a true bodyrocker. I really hope you stick with it and achieve your goals, and just remember that it does take a bit of time for results to show physically but you’re definitely getting fitter with each workout you try. You’re a real inspiration to the rest of us.

I agree… of course it IIIISSS nice to see the numbers go DOWN on the scale!! I know that my body dynamic changes all the time… and as long as I feel GOOD inside and out, then I know I’m on the right track!!! :) I bet Denmark is beautiful! I know that most of the people are!!

Zuzana, I love your workouts but sometimes it’s hard to do them because I don’t have the equipment at home. I’m a college student and money isn’t exactly something that I have a lot of currently. I was wondering if you could post more ideas on substitute exercises for the ones where you use equipment so that for those of us that don’t have the equipment, we can still do a good workout. I love doing your workouts but sometimes I have to find other ways of getting my exercise because of the equipment issue. Thank you so much for doing this blog. You have no idea how much it helps to keep me motivated, especially when I see all those other people that did the workouts throughout the day and then commented on it.. :)

I managed to finish this workout in 10 minutes and 43 seconds! I am so glad I did this on Tuesday morning! I felt so energetic!

I finished this in 22:34. My goal was to be under 30 minutes since I’m really sore from the 365 Rep workout that I did yesterday! By the time it was the 5th round I really didn’t think I could go any further. But I sucked it up did a few stretches and continued!
I did it!! I finished and I feel great!Thank you! You guys are so amazing! 

Hi Polina, 
There are a lot of great suggestions on this blog, but you kind of have to search for them!  I’ll tell you what I do and what I’ve heard others doing.  I don’t have a sandbag, but I do have weights, so I use those.  I’ve heard other people using anything from a homemade sandbag (some concoction filled with rice or sand or rocks or even coins) to kitty litter to a backpack.  You could also use a sack of potatoes!  

For a dip station, I put my two kitchen chairs back to back and put a weight on the seat so they don’t knock over.  You can also use countertops or any other furniture.  Or railings.  For reverse pushups, a lot of people use a kitchen table or a desk.

For an interval timer, I downloaded one here on the internet and use my laptop: http://www.speedbagforum.com/timer.html.  I do want to get a regular one, though.  

I  now have a jumprope, but you can just do the jumping exercises without a jumprope. 

For a pull-up bar, it’s probably easier to modify the exercise.  If you look in comments you can see what other people did.  I do have a pull-up bar, and I highly recommend it. :)

Best of luck!!!
-Kendra

I missed yesterday, so I was going to do this and the 14th’s exercise, but I’m stopping here!  The second part was 11:54 with a 32 lb weight.  

Thanks that makes more sense.

This workout looked simple enough. Boy, was I wrong.  I finished and I am drenched in sweat.  And my muscles are trembling.  Awesome.   :)

awesome workout. today I decided to add more weight. so I put two 5 kg bottles into the bag for the 2nd part. it was brutal but I feel great. So my time is 12 minutes 38 seconds.

lm way behind this week.  My time 11:42.  No weight, cos of the knee (physio rule) and 3/4 squats.

Did this today :)

My time is 13:45 minutes as well, but I used 1kg less than you Z.

But I felt really energized afterwards, so i added another 4 rounds of 5 dips and 10 Sandbag Sumo Squat Side Leg Lifts and after that another 30 Pike Presses and 10 Supergirl Half Pistols :)
I can do only 1-2 reps of free hanging dips yet… then I have to use one leg to assist me when I press up again.

I loved this WO :)

Did this today :)

My time is 13:45 minutes as well, but I used 1kg less than you Z.

But I felt really energized afterwards, so i added another 4 rounds of 5 dips and 10 Sandbag Sumo Squat Side Leg Lifts and after that another 30 Pike Presses and 10 Supergirl Half Pistols :)
I can do only 1-2 reps of free hanging dips yet… then I have to use one leg to assist me when I press up again.

I loved this WO :)

Who told you THAT? Lol ;) Just for fun! We do have many pretty people here, but I really could not care less. Too many of them are very rude and selfish :(

hahahah! well… I know at least ONE who is NOT!!! ;) FYI!!! Day 2 burpees – 2 down CHECK! And… I did 83 dead man’s in 10 min!!! yee hhaaaww!!!

13m58s + part 1 –> 17m58s total. my sandbag is a backpack full of books. and no scale so i don’t know how much it weighs but it’s heavy enough for me.
this workout was super brutal and kicked my a**. But i beat the crap out of Brutus so yay for me!
thank you Freddy & Zuzana =] !! this workout was awesome! 2 days later and i’m still very tender from this one and i feel like i’m walking funny. but i love it cuz it means my body is getting stronger and the results are paying off huge. i’ve never been happier with my body. what you both have created with Bodyrock is a gem. much luv and success guys! xo

I finished this workout before work this morning. I just recently got a job where I have to sit at a desk all day, and bodyrock keeps me from feeling lazy and sluggish all day. Thanks, guys!

Another good one :) The first part was so hard! lol I found I couldn’t get the last pushup in within the 6 seconds so I ended up leaving it out. I am sure as I get stronger I will be able to do it all though :) My time for the second part of the challenge was 9:11. One leg pushups are a lot harder then then look! Thanks again for a great workout :D

This was AMAZING! Such a great workout. I absolutely loved it!! Thanks so much!

Part 2 took me 12:08 with 12kgs of rice in my sandbag.

Looking forward to some yoga and meditation tonight to wind down after a long, hard workout week :)

thank you for your suggestions!! actually i found an ipod app (i have an ipod touch) that has a good interval timer..and you get to play music at the same time so I focus less on how hard it is and just push to the beat..
i’ve just been doing regular push ups instead of the reverse ones..i know it’s not the same thing but it’s as close as i can get in my room!! I do have some free weights, I guess i’ll try to put them into a bag or something..i’m just afraid to make too much noise sometimes in the mornings so i don’t wake up the whole house working out!! :)
thanks for the suggestions! i’ll have to see what i can come up with in my house

now that i think about it, if i put the two dumbells i have, as well as a couple textbooks into my backpack, i’ll easily get to 30 pounds like Zuzana suggests..dang those heavy frigin textbooks..

Hi guys,I ‘ve done this workout today  in time 12:46 minutes!!yaiii!!:-)) It was very hard,but I LOVE it:-))
Last 2 years after every of your workout guys my day is more beutifull and I feel relaxed and hapier then ever before!!!It realy works:-))Thanks for that!!!
Kisses&hugs:-**

I just did this work out, 12:52 and i feel great already!! Thanks for the awesome workout!! :)

Hey, Amy, I thought you might find this article interesting. http://www.motherfitness.com/is-your-ab-training-diminishing-your-curves/#more-542 . I completely understand the mommy pooch, too. I have a 4-year-old and a 10-month old.

Finally got to do this workout! I don’t know what I would do without you two :)

P1: I started out really fast on the commando push ups. They are one of my favorite moves! I probably had time to do 4 in the beginning, but I definitely slowed down in the end. I still had time to do a few early high knees before the timer beeped though.

P2: 13:44 with 25lb bag. For some reason, the squats are a lot harder with the bag on my left side. It doesn’t seem like it should really make that big of a difference, lol. Brutus really wanted me to stop after 7 rounds, but I dug deeper, grunted a little louder, and made all 12 rounds happen.

In other news, I’ve reached 44lbs lost, which means I am only 10lbs from a healthy BMI!  

Thank you Felisha! I will take this into consideration when I workout.  I’ll try “no more abs workouts” :-) It’s sad though because I love doing abs – but I will try anything to help out.  I know that cardio/fat burning is importand too – so I do my high knees even though I hate them :-) Thanks again for the link.

Thanks Annie_B I will definitely incorporate more hip flexors into my workouts!

total =15:49

Did this one today.
First part, just could do one comando push up, I really have weak arms….
Second part I didn´t have sandbag, and completed it in 12 minuts….

And I had to do the reptile one leg push up in my knees…

SWEATATHON!!! Thank you so so much Freddy and Zuzana… WOW i loved this one… and your post at the beginning helps so so much… Brutus visited my head a few times, half way through the knee highs and then twice during the time challenge… and i grabbed a hold of myself and said NO – YOU’RE A BODYROCKER!!! 
Wow this was amazing. So so amazing. Yay!!!
Time challenge took me 10:22 with 10kilos of weight. I was so proud of myself as i’m usually much slower than eeeverybody!
Much love to everyone from Liverpool, England!! xx

i didnt get this 4 times of time challenge counts as 1 rep (2 right 2 left arm sandbag combo?)..which means 4×12=48 times !! that scares hell out of me. goshhh….

Oh I just finished this!
The first part was over before I even noticed I am doing something :D and my time for 2nd part is beautiful 10:24 :))) I am so happy, not about the time the most, but about all those pushups I did in superduper proper form. So many of them, I don’t think I ever did that many pushups, and one legged!!! I found out that I perform pushup better when I don’t look “in front” of me on the floor, but when I am going down I look “under me” to my feel and I go lower :) Works for me :))
I took a short bike trip today (only about 6km, but fast, up the high hill half of the way, forest terrain on the way back). I also practise my pullups a lot and I can do one now :))) 
Tomorrow I am going on a hike with somebody :) so it is gonna be perfect ending of a perfect week :))

This was fun!!! :-)

So I did this workout the other day…I’ve been all over the place with the schedule …
Anyway, I pushed really hard with the squats and it may have been a little too hard? My legs are killing me! and its been 2 days since i did the workout. 
My quads are so sore and tight that it is a challenge to just walk up and down stairs  :/  I’ve been doing a lot of light stretching and I’m still moving and walking around all day long, but I was wondering if anyone had any other helpful tips ?!?!  

i did this one only today right after my 6K run. my time for part 2 is 12:27. not too bad right after a 6K run. now i ll try “beat me in burpees challenge”. gosh lets see how i can do it after all this workout already :P

You are so sweet, thanks dear Michelle ;) Where are you from yourself? GREAT score!!!

OOOooooh, this is one of my new favourite workouts ;) I beat my “old” score from a week ago with 00:58 sec. Old time: 07:52.
New time: 06:54, both with 15 kilos. I love how sweatty part 2 makes me, ha ha.

It’s me… Micha79 :) I’m from Iowa! hhehehe :) I sometimes post from 2 different computers, but now I’m back to 1 computer posting, so it’ll be my facebook page :)

no! don’t hurt yourself! :P
1 rep=
10 squats plus 4 reptile one-leg push-ups (change which leg does the reptile bit each time).
:)

whew! that’s heavy :P
“live” weight would be so much harder…you’re tough!

hihi..i actually figured it out afterwards and already completed this workout (finally :P). thank you anyway :))

woow! you have great numbers again! as always :)

hi this was really fat burn workout! ;D
part 1: HK average 20 jumps
          CPU 1
part 2: 10.37mts
:D

Thank you so much :) You did great, too! It must have been hard on your thighs after running?! :)

hehe..i actually felt better than i thought i would. :P i was even surprised with myself that i can actually push that hard. i m very dedicated these days because i am going on vacation next week and trying to lose a few more pounds until then. after that will continue to work out until i get those lovely 6-packs like bodyrocker Annie :))

13:50 to complete. 

i love this one!!! definitely a new favorite. and i beat my score! :D

first time: 11:25, so 15:25 total
second time: 9:41, so total: 13:41 (no breaks, full push-ups)

thanks so much, you guys!!!!

 Hi! Maybe you should write down the workout explanations on a notebook so that you’ll be able to do the old workouts again

It was brutal!! 12:24

I think your boyfriend is getting jealous! Keep up the good work! As Zuzana said, “Life is a gift and let’s enjoy it by being the strongest, most healthy and fit versions of ourselves as possible.”

As for the period thing, see your gynecologist… since there are a lot of things that could cause a woman to stop getting her period.

just finished this work out for the second time… about 20 minutes to finish :) but i didn’t use a sand bag… I’m hoping to get one for my birthday…anywho…  my muscles are shivering and my face is drench so i hope that means i did it as hard as i could cuz if i didn’t i think i would be amazed to see how hard i’ll be able to pushh… thanks for the amazing work out guys!

just finished this work out for the second time… about 20 minutes to finish :) but i didn’t use a sand bag… I’m hoping to get one for my birthday…anywho…  my muscles are shivering and my face is drench so i hope that means i did it as hard as i could cuz if i didn’t i think i would be amazed to see how hard i’ll be able to pushh… thanks for the amazing work out guys!

I loved this:) I got my 12 sets done in 7:15:):):) I found the push up heaps easier with the leg extended than doing a push with the knee tuck.

I liked this one too:) I still use 10 kilos, I breezed through the 1st and 2nd part:)

How can I forget to write “great time” Maria mou…

I write them on an index card and store them in an index box by workout type i.e., interval, combo, time challenge, exercise challenge, etc. When I’m in the mood for a certain type of workout, it’s a breeze to rifle through the cards and draw the one I want.

In addition, when traveling and I know I won’t have computer access, I can easily choose several workouts that can be done without equipment and in a small space. The cards don’t take up much space and are extremely portable.

I write the name, type, length, rounds, interval times, and equipment required on the front of the card and the exercises, reps, and description (if needed) of exercises as succinctly as possible on the back.

12 sets in 10:43     (after a 45 min spin class + 20 min “cool down” medium resistance seated bike pedaling)  

hi guys!

just finished this workout , or part of it!
had to work really early today and did a 10 hour physical job, came straight home, changed and got into this workout!  I missed this one and wanted a short one.

did the first part but didn’t count the high knees.  I found it really hard to get down and do two commandos before the beep, so partway I only did one commando each time.

second part I was dying! I got 5 sets and had to go to knees for 6th set.  I petered out and stopped there. Did 6 sets in 7min 21 sec

I can hardly hold my arms up, and I need them again for work tommorrow! lol

time challenge took me 10 minutes and 16 seconds

i am back from holiday and i just done it old workout,what i miss,petra

Killer workout! 

First part: in total there are 32 commando push ups so to make it feel less infinite I counted each push up, first round: 1,2 second round: 3,4 third round: 5,6… so atleast i would know when i would be finishing! 

Second part: No sandbag so i did the following: 12 min time challenge, as much rounds as i could of monkey jump squats + 4 reptile one leg push ups: in total i did 17 rounds. totally exhausted! 

:) thankkkkks 

My Score:
Part I: 16 x 9/6 (no rest)
- HIGH KNEES – max. reps
- COMMANDO PUSH UPS – 2 reps
Part II: Time Challenge: 12 sets
- SANDBAG SQUAT – 10 reps
- REPTILE ONE LEG PUSH UP – 4 reps
Completion Time: 7m49s

15.08.2011
My scores for the high knees were -  28 | 25 | 25 | 26 | 26 | 25 | 23 | 24 | 24 | 27 | 23 | 23 | 23 | 24
My time for the 2d part was 11minutes 10seconds
(I used a 16kg sandbag)

well… i missed my time by 20 seconds, but i really, really wanted to quit today and i didn’t, so. small victory :) 10:01 plus burpee for erin, 15 rounds of 10/20 skipping and 20 core splits.
thanks, guys!!

My arms hurt from esterday workout and I thought that it would be hard today, but I beat you  I did 12 sets it in 9:40 :D I’m proud of myself

Grrrr !!! KILLING !!!

BTW Is anyone knows of a good company selling egg whites w/ shipping to the middle east? PLEASE let me know ’cause I really can’t finish off all of my family’s eggs for the egg whites & it creates me a big problem w/ my diet (I like STUCK…) also I don’t thinking aobut doing whey or any dairy’s… so thanks for your help guys !!!

<3 BR Beth

Did this one today.  I finished pt 2 in 7:26, 5 seconds better than my pb, but I think I could have done better – people kept trying to interrupt me.  Next time I’ll do it even earlier, when nobody is here.  I finished it off with a burpee for Erin and a trx workout.

9:29! burpee for erin, 10 lunges for kristin!

This one for me on Monday 10.10.11

I´m not quite sure how to count this OneLeg Exercise Combo but I will do 12 sets of:
1 set=
(R) 10 SB Squats, 4 Reptile Knee Tuck Push ups
(L)  10 SB Squats, 4 Reptile Knee Tuck Push ups

+ 15 min Skipping (10/30)

Zuzana & Freddy,

I loved this workout!! I forced myself to zone out (with the help of loud music) during the time challenge so that I wouldn’t hear Brutus whispering at me. I got it done! And I beat your score, Zuzana! Though, using only a 16 pound sandbag.

12:53:09! 

♥

That is absolutely what you should be doing (as long as you don’t push yourself to the point of injuring something).  Getting the workout done isn’t nearly as important as trying to complete it.  You should be proud every day that you got to the point that you got to simply because you tried.  Eventually, you will get to the end of a workout.  

It also completely varies from day to day.  Some days I can barely do it and have to take a break when I’m supposed to be doing part of the workout.  Zuz does it too in her videos (even if it’s just a couple of seconds).  Listen to your body but never give up trying!!!!

Longest 4 minutes of my life!!!  Somehow, I feel like I’ve said that before.  lol.  Guess that means BodyRock will never stop challenging me!  I completed this thing in 15:05 and nearly collapsed a couple of times.  lol.  

Have a great day everyone!

im confused do we do 10 squats and 4 reptile push ups or 1 squat and 2 pushups? The instructions say 1 squat but in the video I think Zuzka is doing 10….

Hi J, the instructions say to do 10 squats and 4 reptile pushups in the breakdown, do 12 sets!

Redid this one and OUCH !! very challenging !
I didn’t count for the first time to more concentrate me to push hard!
Part 2 : 12 sets in 6.22 with 10kg

Thanks tee… thats what i was afraid of. Ha ha! 

Hi Friends.  I did 12 sets in 11:27 but realized (afterwards) I was not doing the push ups 100% correctly.  I was doing straight reptile push ups instead of the reptile knee tuck and 1-leg push up.  And I thought I had my personal best, darn it!  That will show me to take a minute to quick review the video again if its been awhile since I’ve done a workout.  I hadn’t done this since August 14 – but my time then was 16:15, so overall I think I still had good improvement.  I worked hard not to rest at all on Part 2, so that was improvement :)

Followed with a short addition of 10 ugi ball passes & 5 knee raises on the dip station (=1 set) for 5 sets, and a burpee for Erin.

Now to get this goof up out of my system I will knock this one out again tomorrow….!

Just did it and my time for part 2 was 8:07 making my total time for this one 12:07 I did it with less weight that Z though.
I love F&Z!!! keep up the great work!

Part 2: 05:35 :D

15 kilos :)

Hey honey, how are you? I miss chatting with you in here and compare scores :)
Love, Maria

great little workout for a rainy day :-)
Old time: 10:16
New time: 8:11 yay!

I was feeling really energetic and decided to add my own 10 minute workout after this: 12 rounds 10 rest, 40 work:

1) sandbag squat: 26
2) high knees: 104
3) santana push up: 9
4) dynamic jump squat: 27
5) leg raise, star crunch, butt lift: 8
6) mountain climber peaks: 60
7) sandbag dead lifts: 18
8) high knees: 101
9) dive bombers: 6
10) dynamic jump squat: 28
11) bicycle: 42
12) jump lunges: 26

+burpee for Erin!

Me too !!!
For the first time 4 rest days for me in a week….and I can tell you that my body is sore with the 2 workouts of yesterday !!! OMG ! The one leg squat killed my legs !lol !
But it’s a strange feeling to begin a workout without aches in the same time. Even if from the second I already had lol !
I gonna to make 2 others today, which were challenging with my aches ! :p

I miss a lot to come here to share and talk with you and others BR :(
I recognize tha tto work , to have kids and find time to workout is most difficult that I thought…Mainly with the problem of sleeping of my daughter which are always of actuality….
But next week (so tomorrow) we gonna to try something with her because with th elack of sleep, we are very nervous and I hate to be like that….To feel that the angry take too much place in my spirit. And with work now, we have to find answers quickly….Ti have kids is a real happiness, where I don’t want nightmare take any place…and in this time, I have to fight this “Brutus” !
I win in workout, why not with this one !!!!! :p
Well I don’t want to annoy you with that! ;)

And you how are you ? DO you have a good weekend? Here it was the birthday of my daughter. SO champagne & cake in family ! <3

I finished Part 2 in 7:21 with 35lbs making this 11:21 for total time. + healing burpees for Erin!

I just did it at the gym today.
Warm up with 16 minutes treadmill running
Part 1 27 High knees rep.
Part2 took me 11 minutes.
I ended up 6 Healling Burpees for Erin!

I finished this one in 11:41. I beat my PB yay!!! I did this in 13:13 last time. It really was amazing.

That is incredibly fast!

Insane!

Modified my workout that day:

5 sets of Deadlifts (25kg) -5
4 sets Pull ups- 3
3 sets Reverse Push up- 10
2 sets Leg lifts and Butt Lift- 15

+45min CrossTrainer

Finished this in 7:28 with 30 lb SB…time before was 10:47 ….time before that was 14:47  …………..
plus did 12 minute 10/20 skip….averaging 47 jumps / 20 seconds

I noticed this too and confirmed by watching the video again that I think she meant to say, “do 10 squats” rather than, “do a squat” under the instructional picture. In the video she picks up the sandbag, does 10 squats, throws it down and goes into the reptile/one-leg PUs. This would be one rep. Glad I saw your comment tho, to confirm I wasn’t missing something!  :)

My Score:
12 x 10/50 – 12 mins!
SANDBAG SQUAT: 43, 34, 34
COMMANDO PUSH UPS: 26, 12, 14
HIGH KNEES: 130, 127, 140
REPTILE ONE LEG PUSH UP: 10, 10, 10 

did this today because i didn’t have time for 1000 reps.  i’ll tackle that beast tomorrow.

i did it in 7:19.  beat my PB (7:55)

I finished P2 in 6’54 today vs 8’36 on 06/14, that was good. I hope I’m getting on the good track again…