Jun 16 2011

Pump It! Workout

Hi BodyRockers,

Congratulations to everyone who broke the Burpee Barrier yesterday and completed 100+ Burpees in 10 Minutes or Less. Also a huge thumbs up to everyone who made the attempt and fell short of 100. The whole point of this challenge was to smash through your own barriers and push beyond the limits of what you believed to be possible for yourself. I completed 121 Burpees in 10 minutes. The next time we attempt to smash the Burpee Barrier we are going to set the bar at 125 :)

If you want to see what I looked like when I have pushed to the point where I can’t even talk, watch today’s video. I really put my all into this one and had to call a time out at the end before I could string out a sentence :) I will tell you guys this until I am blue in the face, but its one of the most important points of training in this style of short but intense workouts: PUSH TO THE MAX! We each have our own max output so it’s up to you to develop the focus and awareness to pay attention to your body during each training session so you can clock in on your effort level :) I can’t be right there with you in the room, but I care enough about your progress to bust your arse into gear from here with my words, and by showing you how hard I push :)

Enjoy your training!

Zuzana & Freddy

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 3
  • Sandbag Squatmax. reps
  • High Knees with Jump Ropemax. reps
  • Reverse Push Upmax. reps

Get your gear for this workout here:

Instructions:

Set your Interval Timer for 12 rounds and of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. Your goal is to complete as many reps for each exercise during each 50 second interval. The 10 seconds is just enough to write your reps down.

There are only 3 exercises that you will be doing back to back which means that you will go through that circuit 4 times. This workout takes only 12 minutes so make sure that you put your maximum effort into each round to get the most amount of benefits.

Sandbag Squat

My reps:

24, 16, 14, 14,

(my sandbag weighs about 30lbs)

High Knees with Jump Rope

My reps:

112, 105, 115, 113

Reverse Push Ups (dip station)

My reps:

20, 15, 14, 13

comments


Around The Web
  • DJ Kini

    1) 25-22-22-22
    2) 96-85-53-87
    3) 13-14-12-14

  • Bodyrocker Nano

    Sandbag Squat : 16/13/13/15
    High Knees with jump rope : 130/109/108/124
    Reverse Push Up : 15/19/17/18

  • Bodyrocker Nano

    Sandbag Squat : 16/13/13/15
    High Knees with jump rope : 130/109/108/124
    Reverse Push Up : 15/19/17/18

  • Anonymous

    Hi guys, my results for this one:

    1)
    Sandbag Squat max. reps
    27/24/23/21

    2) High Knees
    with Jump Rope max. reps
    110/100/112/104

    3) Reverse
    Push Up
    18/17/16/12

    Sandbag was 6,7 kg (approx.  15 lbs)

    Plus I did some bonus for abs:

    1) Toe
    touches
    27

    2) Side plank
    lift Left
    20

    3) Side plank
    lift Right
    18

    4) Tuck abs
    27

    5) Dive
    bombers
    6,5

    20 Triceps
    dips
     

  • Anonymous

    I did this workout again today, I’m feeling amazing!! Not only because it kicked my butt, but also because I nailed my old PB! :D  
    Here are my new scores:

    1. Barbell Squat (14kg) 23, 18, 14, 17 = 72
    2. High Knees Skipping 130, 124, 126, 123 = 503
    3. Reverse Push Ups 16, 13, 12, 12

    Plus I did additional 10 min of skipping. Couldn’t do more because of the neighbors. :)

  • Anonymous

    hi i did it this one today and my scores
    squat-20,24,22,23
    skipping-107,109,120,124
    reverse pushups-20,16,16,16,15
    thank you and hope you have all nice day
    PS: you go girl live is good and for you freddy to

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

    Did this yesterday as my birthday present.  Now today I’m doing the “For the Lovers” workout.  Pretty similar, but that’s o.k.  I’m worth the torture.

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

    Did this yesterday as my birthday present.  Now today I’m doing the “For the Lovers” workout.  Pretty similar, but that’s o.k.  I’m worth the torture.

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

    Did this yesterday as my birthday present.  Now today I’m doing the “For the Lovers” workout.  Pretty similar, but that’s o.k.  I’m worth the torture.

  • http://www.facebook.com/felinemenina Anna Carolina F

    My second workout for today! Enjoying my ´fighter dinner´ now- full batteries for tomorrow;)

    1) SB* Squat: 21-16- (6+9)-(10+4)

    2) High Knees: 151-142-147-111

    3) Reverse Push up: 16-12-8,5-9

    *SB=15kg

    • Vivi

      your score for high knees with jump rope is amazing!! Me I really felt that It made too much time that I didn’t do that !

      • http://www.facebook.com/felinemenina Anna Carolina F

         those high knees are without jump rope! I have to skip it :P when I´m doing my workouts at home because of shortage of space.
        If I´m going to workout outside, I will be allowed to call them-High knees with JR again ;)

        Lovely Regards you `Rv Push up Queen`,
        Carol

  • Vivi

    I rdidi it today to beat my PB and my score is :

    Sandbag squat(10kg) : 38.38.30.37
    High knees : 113.117.127.113 (very long time I didn’t use my jump rope !!)
    Reverse PU : 21.18.17.16 (no more arms !!)

  • Mary Lou

    New #’s and improvement from 6/17! I also had a cat interruption on the last round of high knees.
    sandbag squat:  21 20 19 19 – 18 18 18 17  +8
    high knees: 108 100 100 85 – 100 82 72 90  + 49!
    reverse push ups: 18 16 18 18 – 18 18 16 18  even
    +5 burpees for Erin, 30 diagonal knee raises and 30 hanging knee raises.

  • Anonymous

    i just done it and was so good………………….petra london

  • Anonymous

    Hey..i just tried to do this..with modifications ;)
    I just had a 2 week training break…but it went rather good! I did squats without sandbag or weight…but i did them extra low and in a very good posture (at least i tried to do so:D)..and because i don’t have a dip station i did push ups from my knees instead of reverse push ups! oh and i did the high knees without a jump rope..i have to practice them before

    squats: 30|27|24|25
    high knees: 134|140|80|80
    Push Ups: 20|23|20|20

  • Anonymous

    sand bag squat (5kg) : 17,15,13,12
    High knees : 131, 134, 136, 140
    reverse push ups : 18, 16,16 15. the most challenging ones.
    Love this work out!! :)

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

    I used 10kg weight.
    Squats – 17, 17, 17, 18
    High knees – 137, 137, 140, 138
    Reverse push ups – 19, 17, 18, 19

  • tee

    try writing in your language asking for help with translating,  people speak lots of languages here!

  • Pingback: Day One And Dawn’s All Gung Ho….Again « Primal Dawn

  • Anonymous

    sandbag squat –> 24, 18, 17, 16
    high knees –> 135, 100, 126, 117
    reverse push up –> 15, 11, 10, 10

    no dip station so did yoga reverse push ups which is also called the wheel. works triceps more than biceps

  • Anonymous

    Hello, everybody!

    My results to day:

    Sandbag squat (6kg):         15-13-13-13
    High knees (without rope):  127-125-119-117
    Push ups on knees:           15-17-15-14

    Then I did  ”8 min abs”

    I don’t have a Dip Station :-( ((
    I wonna have a Dip Station soooon! :-)

    Have a geat day, folks :-)

    Thanks to Zuzana and Freddy :-) ))

  • KIMBERLAKE93

    Welcome all new BODY ROCKERS!!!!

    My results for this one:

    Sandbag Squat (25lb.bag)= 23/24/25/30
    High Knees (without rope)= 132/124/136/130
    Reverse Push Up (Hockey Stick between 2 chairs lol)= 16/14/9/17

    I am sitting here feeling the sweat drip…..luvs it!!!  
    Have a great day y’all!  :)

  • Lena

    Did this one today and pushed really hard! It was such an amazingly intense workout. I cannot believe I can feel like this after only 12 minutes! Thanks as always, Zuzana and Freddy!

    My scores:
    Sandbag Squats (12kgs): 21, 18, 16, 16
    High Knees with Jump Rope: 120, 119, 123, 111
    Ankles Crossed Over Push Ups (I don’t have a dipstation and I did this workout outside today so couldn’t use my kitchen table as I usually do but these are a really good alternative exercise, I think): 13, 14, 13, 13

  • Isabelle G.

    Hi!
    I’m injured.  Officially.  Have to rest my tendon d’Achille.  For good.  So…
    …I decided to do the skipping part of the workout in the lake!!  Haha!  It was so cool ! 
    First part, for the squats, I chose a big rock (about 20 lbs, or so ?), and did the squats close to the lake, on the beach.  Then, I jumped in the water, and “skipped” for 50 seconds!
    After that, hop, I used the lifeguard chair (no lifeguard on duty this week…) for the inverted push-ups!
    Tadam!
    My son had the watch, and he yelled “beep!” every 50 seconds…..; it was so fun, and different, and it was good for my recovery, and I was happy because I could do the workout!  It was perfect!
    I love it when I have an idea like that!!  It made my day!
    My scores:
    #1. squats: 26-24-24-18
    #2. high knees in the water: 110-100-105-103
    #3. inverted push-ups: 18-19-16-15

    Have a good day, everyone!  See you!

  • Brittany Beedle

    Squats: 18 17 17 14
    High knees: 113 126 126 124
    Reverse push ups: 16 16 16 15 (thanks to whoever suggested using the kitchen table!)

  • Brittany Beedle

    Squats: 18 17 17 14
    High knees: 113 126 126 124
    Reverse push ups: 16 16 16 15 (thanks to whoever suggested using the kitchen table!)

  • http://twitter.com/theNLridersWife theNLridersWife

    Wow, that was hard. Can barely type right now…
    Squats:                    22   18   20   19
    High Knees:             75   63   54   64  (first time skipping since I was a kid, don’t have the coordination yet)
    Reverse push ups:  16   15   15   13

    So glad I bought the dip station! I really need to work on upper body strength!

  • Hege Vindstad

    Wow! Hard to be back after three days away from your workouts. I was at a race car festival, so my workout was mostly driving at the track, getting a new personal best around it! :-)

    I had to push really hard today! I read Zuzana’s reps before starting, so I tried to compete with them on the reverse push-ups. I’m not very good at the squats because of my kneedamages, but I tried with the gym bag I have. (Am still waiting for the sand bag I ordered.) At round three I could barely lift my bag up from the floor! LOL!

    Well, here are my scores:

    Sandbag Squat: 19, 13, 12, 13
    High Knees with Jump Rope: 112, 104, 117, 122
    Reverse Push Up: 20, 18, 16, 16

  • http://facebook.com Jayma

    Way to go Marketa…..THUMBS UP!

  • http://facebook.com Jayma

    I have a fairly tall table, it’s pretty sturdy, and I just pull out the stools from under it on one side and do my reverse push ups that way….at least until I can afford a dip station!

  • Anonymous

    That was awesome :)
    My scores:
    1. Sandbag Squat: 22 18 19 20
    2. High Knees with Jump rope: 111 100 99 97
    3. Reverse push up: 18 16 15 14

    thanks a lot :)

  • http://twitter.com/theNLridersWife theNLridersWife

    Dip station and jump rope just arrived!! I’ll post my scores after! Ciao!

  • http://naturalandbalanced.com Felicia (Natural + Balanced)

    this workout was great- had to use dumbbells because i dont have a sandbag yet. rest day yesterday and was feeling stressed this morning, so i also did “give me everything”, “see your abs” and then the 100 burpee challenge (103 in 10 min!) + 50 wide pushups–dripping with sweat! huge stress reliever and feel a million times better now. have a great week :)

    • http://naturalandbalanced.com Felicia (Natural + Balanced)

      i’m an idiot and just watched the burpee video again.. and did an extra jump by bringing the knees in and out, whoopps :) i’ll have to definitely beat 103 next time!

  • Anonymous

    I just did this:
    My score:
    Squats (without sandbag): 22_20_21_21_
    High Knees (don’t want to kill my neighbors): 114_115_112_113
    Rverse Pushups (they’re really hard for me): 12_12_10_11

  • Anonymous

    well, I still didn’t do this one, but I did two others yesterday, and my butt is killing me today…and play some volleyball…
    but i had a big fight with my boyfriend,that I didn’t sleep at all..it will be better when I kick my own butt with this one latter…

    kisses to you all

  • Annebel Wind

    Hi everyone,

    My scores are again on some points much lower. The skipping with the jumprope is just a problem, I am totally out of breath when I do this. And it doesn’t get any better. I don’t seem to have a good fysical condition, only strength. Anyway, here are my scores:

    sandbag (10kg) squad: 19, 17, 15, 14
    high knees with jumprope: 85, 66, 74, 76
    reverse push ups: 14, 12, 9, 10

  • Anonymous

    I haven’t worked out in 5 days (shame on me!!) and doing this workout was great, but super challenging.  I found that if I don’t workout I get grumpy and I also lose all self controll when it comes to eating.  Well, I paid for my 5 lazy days.  I had very low energy but I pushed through it anyway.  Here’s my scores:
    Sandbag squat: 17, 14, 14, 10
    High Knees: 110, 116, 117, 104
    Reverse pushup: 10, 18, ?, 13

    I lost count on the reverse pushups…I really lost focus all around when it came time to do these.  I looed at the dip station with contempt as I got down to get in position to do these. This was by far the lowest attitude towards a workout I have had thus far. There is always tomorrow…tomorrow will be better

  • Vivi

    No workout today, so I made 2 old workout: “Sucidal sweat workout ” + “Hot Fit Tight in 2011 workout” (very good this one to work on reverse push up & dive bombers with which I again have to progress!!)
    And after, I made abs exercises with crunches ;)

    A good sweat again !! I love your workout !

  • Anonymous

    A weekend in the hospital on bedrest really set me off! I was intching to do ANY type of workout.

    Here are my scores (30lb. sandbag)
    27,26,26
    199,160,160,150
    25,25,22,22

    Body Rock Forever!!!

  • Monstrosity5

    Doubled this one for 24 rounds (24 mins)SB Squat:  22-25-25-25-25-25-25-25HK Jump R:  120-113-115-120-120-120-113-120Rev PU:  22-23-25-23-23-23-23-24
    Good fun – thanks for the great workouts!

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

    Hey  everyone i just finished this workout and my score are
    1.SandBag Squat 25/24/26/27 
    2. High Knees –  i just forget to count 
    3.Reverse push up  12/10/8/9 (chairs and broomstick)

    Nice workout  Zuzana and  Freddy :)  

  • sakurambo

    my scores… and im really happy thats why im posting them:-)

    Sandbag Squat 26/21/21/19 (my sand bag was a box filled with all my socks and 2 big books)
    High knees 160/142/134/155 (since im jogging 3 times a week im getting really good at these)
    Reverse Push ups 13/15/16/12  (im really bad at these and i dont beliefe i have proper form yet)
    Thanks Zuzana & Freddy!!!

  • http://www.janetspreiter.com Janet

    Welcome!  Hang in there on the jump rope and keep trying a little each time and you will improve!

  • http://www.janetspreiter.com Janet

    Welcome!  Hang in there on the jump rope and keep trying a little each time and you will improve!

  • http://www.janetspreiter.com Janet

    You can do this. but don’t go too hard at first if you have been cruising; let your body adjust to it as some of these are pretty intense.  Consistency, eating light but well, and  listening to your body are the real keys.  You WILL DO THIS!!!  :)

  • AudraFit

    Marketa, welcome to Bodyrock!

  • Kendra

    Yay! I am still getting used to the jump rope, so my scores are really erratic because I both get really tired and I occasionally get tangled up.  Here are my scores:

    Squat (32 lb weight): 24-17-18-17
    High knees with jump rope: 103-69-91-99
    Reverse push-up (broomstick and chairs): 23-19-16-16

    • Anonymous

      Hi Kendra,

      I found that the reason I was getting tangled in my rope was it was a bit long.  A quick way to test it’s the right length is to step in the middle of it with both feet and see that the handles can just pass under you arms.

      –Chris

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

    Yesterday i did medal of honour abs workout and today i did a really old one,
     Body burn workout, it took me 18:06 min. right after that i did 100 side to side hops with side kick, total butt burn, and 50 super girl planks :)

    • Vivi

      Medal of honour is one of my favorit !! I made twice

  • AudraFit

    Adda girl! You’ll show’em!

  • Patrick

    Took a different approach to day….walked to the the park with my jump rope (which i have had
    for years without it breaking..maybe i am not skipping enough).  skipped lots, used the kids section, found a bar to do reverse pushups, and did one-legged squats (could not find any weight).  i did not count
    anything, but pushed hard!

  • Donna

    I am back after 3 days of keeping my leg elevated and no movement whatsoever and it feels GREAT…

    My scores;
    Sandbag squat 21,23,20,20
    High knees with jump rope 148,142,127,150
    Reverse push ups 18,24,17,20

    • AudraFit

      Welcome back Donna! Take it easy tho, glad your ok :)

      • Donna

        Thanks Audra:) I would like to do another workout but I promised my family I would ease back into exercise and probably not a good idea as I am not fully mended yet:)  Plus Zuzi has a killer week planned for us this week I just read on facebook so I will save my energy for that…

        • AudraFit

          Ohh I saw that on FB as well I can’t wait to see what is planned for us this week too! Rock it like its hot!

          • Donna

            I do rock it like its hot…lol

  • Kelly

    Hi All

    I am new to BodyRock and was wondering where is the best place to start.  Should I go back and look at older workouts….these ones seem so overwhelming.  Any advice?  I think you all look amazing and a true inspiration!  Keep up the good work as you are helping others as well as yourselves.

    • Patrick

      Jump right in, the water’s warm!  Start anywhere you like, and don’t stress if you don’t score
      well.  Modify any routine that you need, and try your best to finish it.  Welcome!!! :)

    • Donna

      Hi kelly, Look in “fitness tips” – the fourth heading on the top bar:) Just do what you can and WELCOME!!!

  • Marta

    Hello neophite,
    in 3 months I lost 8,5kg =18 lb and what I did was 6 days a week bodyrock and I changed my eating habits, now I eat less candys heheh… And I so happy, I hope I can loose more 5,5 kg = 11llb

  • ۞ BodyRocker ♥ Beth ۞

    ~~~ YO MAN ~~~ You won’t believe it-but-my-mother-just-bought-me-a ~~~
    New Yoga Mat !!! (Purple one) & it’s SO beautiful !!!!!!! & I can FINALLY do my Mountain Climbers without slipping !!! :D
    Oh Yeahhh Man what an upgrade !!! =D SO have a nice day everyone see ya at the next Workout !!! Yo I can’t wait until tommorow to try out the mat !!!!!!!! Yessss :::))) Im happy… <3

    • http://www.janetspreiter.com Janet

      Nothing like new toys (or a new outfit) to add spice to your workout  :)

    • Donna

      Aren’t mother-in-laws meant to be EVIL…lol

    • Donna

      Sorry Beth looks like the jokes on me because I thought I read mother-in-law.) That will teach me to speed read, but then again everything I do is with great speed…I am an Ox in chinese astrology so I blame it on that…lol

      • ۞ BodyRocker ♥ Beth ۞

        No prob :D
        Have a Great day <3

        • Donna

          You too Beth <3

  • http://www.facebook.com/profile.php?id=1175827320 Tara Cruz

    Hi Team BodyRock! 

    I pushed really hard and am sweaty central station. 

    SB Squat 20lbs
    27, 24, 25, 25

    High Knees
    130, 106, 122, 123

    Reverse PU
    23,19,18,17

    I wish I had a real sandbag but damn they are expensive! I built my own but it’s still not as good as the real thing and awkward to use but glad to have something in the meantime while I save for a damn bag. hehehe

    • ۞ BodyRocker ♥ Beth ۞

      Yeah, they are. I just using my heavy pillow :)
      I think that the main thing we need to really focus on is the actual movement, to make it harder on the BODY, not only on the hands :} & of course that we doing it ! I just CAN’T wait for the next post… something about DIET I wish :D yo-yababa – Have a Great Night !!! <3 your friend BodyRocker Beth ;D

    • tee

      why dont you pick up a gym bag or duffel bag.  my kids all have them for swim club or soccer, $15 bucks maybe,  walmart, maybe even at a second hand store then fill it with whatever you want.  they usually have two handles on the top as well as the shoulder strap.  they also come in different sizes if you look around you should be able to find them.  sometimes the straps go the other way and you can just tie them together so you can use them the other way

  • Anonymous

    Hi there,

    today I did sweat another day workout and I beat my PB by far!!!!!!!
    and I played some volleyball…great..not me but volleyball…

    I wanted to share something with you, this is my camp caravan,and you will see my workout area…but I have trouble with picture size,maybe tomorrow

    kisses to you all

  • http://twitter.com/misathemeb m

    i wanted to show you guys what 2 months of bodyrocking has done for my abs. check out my progress pics below from yesterday! i went from having zero to this! i’m def gonna keep ‘rocking it! i noticed i’m sweating a lot more too…anyone know why?

    • http://www.facebook.com/hgordon1 Heather Gordon

      You look great! Keep it up!

    • http://delightfultastebuds.com Jos

      Looks great! Keep it up! :)

    • MariaBjørgJepsen

      Beautiful and toned body :) ROCK ON!!!

    • ۞ BodyRocker ♥ Beth ۞

      OH damn it ! Give us some talking about DIET ;D
      ABS R made in the kitch ! Zuzi plllsss teach us somethin’ new :D

    • fairy

       when your body is getting used to sports, it learns to read the signs faster, meaning it knows soon you will get really hot so it already starts the sweatproduction to cool you later, this way you arent overheating and can do sports longer. so the more sports you do, the earlier you start sweating and the more sweat is being produced.

      I hope that helped and was understandable despite me not knowing all the right words in english.

      all the best

      fairy

      and congrats on your abs!

      • MariaBjørgJepsen

        So THAT is why I produce sweat like a whole army of soldiers!!!! Believe me, it is crazy. More than ever before! I always feel way too hot while my skinny fat sisters are freezing off their flat, sloppy butts, ha ha ;)

        • AudraFit

          LOL your funny :)

          • MariaBjørgJepsen

            Ha ha, thanks Audra ;) SO are you!!!

    • Ugamerican

      You’re cut!

    • Vivi

      You’re beautifull ! You’re body gonna toned more & more with zuzana !
      Enjoy your workout !

    • NU-nu Nour

      wow!! amazing…what about your diet?? you follow earn your carbs thing or just eating  healthy??

      congrats girl :)

      • http://twitter.com/misathemeb m

        i eat paleo (no grains/dairy) so i eat meat, veggies, berries & apples (i really don’t like bananas or super sweet fruits like mango/oranges), raw nuts i.e. almonds, cashews, macadamias, walnuts & seeds like chia, pepitas etc.

        i don’t earn my carbs but i try to stay around 100g carbs daily. if i’m having a longer training session and doing a cardio session instead of bodyrock i may increase my carbs that day for more energy.

         most of my calories come from fat (avocado, raw unsalted nut butter, coconut oil) and i eat about 1g/per 1lb bodyweight, some days i get a little less because i’m just too stuffed to get all that protein in there!

        my fave meats: lamb, bison, sockeye salmon, flatiron steak. i throw pork chops, tinned tuna, chicken in for more variety but prob only eat that stuff a few times a month. most people who follow paleo shy away from nightshades (potato but i eat them. i like my starchy tubers!)

        • Anonymous

          I’m on a no carb diet also. So far I’m liking it!
          Any good recipes??

          • http://twitter.com/misathemeb m

            oh whoa…no i DO eat carbs just in the form of fruits and veggies (cashews are actually carby :) i get 100-150g carbs daily! i could never do zero carb. VLC is not for me!

            • NU-nu Nour

              thank you dear :)   that was helpful,, all best wishes and more success for you :)

            • NU-nu Nour

              thank you dear :)   that was helpful,, all best wishes and more success for you :)

        • http://facebook.com Jayma

          Thats interesting…I think you are the second person I’ve ever heard of on a paleo diet! I’m vegan, and my hubby is a traditional lebanese eater :) ~ (meat cheese dairy veggies grains etc…) Can you name some specific things that you exclude….like barley? coucous? rice? ….I’d be really intersted in learning more about it!….I’ve heard it does WONDERS for your health!

          • http://twitter.com/misathemeb m

            i don’t eat ANY grains…no rice, no wheat (i am allergic to gluten), no barley, etc. i can’t digest them and i think they are full of anti nutrients. mark’s daily apple has a bunch of great info on the topic of grains.

    • http://facebook.com Jayma

      Way to go! Thats awesome!

  • NU-nu Nour

    thank you :)

  • NU-nu Nour

    Freddy,, is it true your responsible for approving and moderating all the comments??!!!

    i don’t know why my comments never been approved or shown??? it is really disappointing,, because i love you guys and love all you do and so much appreciated,, but it is sad for me that i can’t let be apart of this nice community…

    • Vivi

      I knew there also, and it is true that it is frustrating. I can just tell you to show patience and to continue nevertheless to post and you will pass in THE list ;)

      • NU-nu Nour

        :)

    • http://www.janetspreiter.com Janet

      Try joining disqus..comments go straight through after initial approval

      • NU-nu Nour

        thanks Janet :)

    • http://twitter.com/GoustiFruit GoustiFruit

      I don’t know who’s responsible for moderation, isn’t it automatic ? Until I reached about 150, mine didn’t show immediately, and 1/3 never showed at all ! Then eventually they started being posted and showing instantly anywhere I replied… !?

      • NU-nu Nour

        it seems that i wasn’t the only one,,,i don’t know either why this happen,,but all i know right now that I’m So GLAD AND THANKFUL my comments are shown finally, and i can be one of this wonderful family,, rock on bodyrockers :)  

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

    Zuzana and Frederick “Facebook-Profils” are down! That means there will be new ones here on this site, soon!? :)

    I´m looking forward to it!

    • ۞ BodyRocker ♥ Beth ۞

      OH MY – so there’s no face anymore ?! :D

      WoOHoO !!! ;P I will LOVE if everything would just be at ONE place : )

  • fairy

    my scores:

    20-15-13-12 (with ~5 kg)
    120-122-120-119 (without rope)
    18-14-15-15

    I pushed really hard and am proud of myself for it;)

    all the best

    fairy

  • Anonymous

    I would love to do it too, since i haven’t  don’t it back in October but earning my carbs really help me to see difference in my body.

  • http://twitter.com/GoustiFruit GoustiFruit

    Welcome aboard !

  • Nicole Tmy

    i’m not sure if its just me but zuzana you look like you’ve bulked up a bit more on your top half! meaning muscle gain. Impressive stuff there!

    • ۞ BodyRocker ♥ Beth ۞

      Just do your best ;D

  • Annalise

    Great workout.

    Squats: 17, 19, 18, 20 with 5kg sandbag
    High knees: 170, 166, 176, 181
    Normal Push Ups: 10, 9, 8, 8 (no dip station)

    Thanks,
    Annalise

  • Carmen1vr

    Hey, when do we start?

  • http://www.facebook.com/profile.php?id=1034781001 Amber Dillon

    I’m a day late…but better late than never, right!? :)

    21, 19, 21, 19 (12k, 26lb kettlebell)
    156, 146, 147, 165 (knee raises, no jump rope)
    18, 14, 12, 14

    What a fantastic workout!! Great job everyone!

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    I did a burpee in front of the wart hog at the Quad City Air Show! heheheh…  Got a pic of it too! First time burpee out in public! hahah :)

  • Elena Ioan

    Hello!
    Just finished this workout today (had to take a day of rest yesterday…) and here’s my score:
    Sandbag squats (no sand bag, but used 2 dumbells of 5lb each…): 19,19,21,21
    High knees (no jump rompe…): 125,128,134,135
    Reverse push-ups: 17,17,15,15
    And earlier this morning, did a jog of 5 km, and broke my personal record!!! :) Did it in 31min! :) And I know it’s because of Bodyrock.tv! :) ))! My legs and my cardio are thanking you Zuzana! :) ))

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Cool :)
    I always end up exhausted, not able to talk, heart racing and beating out of my chest.
    Even though I feel like that after every workout sometimes I have the feeling I didn’t push enough.
    Someone feels the same?

    My scores:
    my bag weights 8.9kg
    Squats: 22,19,17,17
    Jump rope: 114,117,120,118 (very happy with these numbers)
    Dips: 19,12,14,15

    • Anonymous

      Right after i did my stretching i feel so good and energized,and almost always i feel i didn’t push hard enough . Even if i know its not true.

  • Anonymous

    Hi. I have been following your workouts sporadically for almost a year without taking part in this community section. I’m having a hard time losing that “skinny-fat” look and I think it’s due to the amount of beer that I drink. Lunchtime get togethers, pitchers with the guys, nights out on the town (and a couple kick back beers thrown in here and there) and it adds up to a lot. It’s gotten to the point where I feel like I definitely use it as a crutch to relax and that if I don’t wise up I’m heading down a dark path (I’ve started becoming an angry/emotional drunk and it’s embarrassing not to have control).

    For the past three weeks I’ve been sticking to your workouts fairly regularly (4 times a week) and have found that my desire to “kick back with a beer” has gone down dramatically. After one of your workouts I feel so incredibly good, and even though my muscles are shaking, I feel energized and the last thing I want to do is drink. Usually I am so proud of myself for having completed your workout that I’ll squeeze out more squats, burpees, divebomber pushups until all my energy is gone. My body is harder and tighter than ever, only after three weeks. Rather than splitting a bottle of wine with my boyfriend on Friday nights, we’ll go for a jog to the beach and then give each other massages. And if I do drink, I don’t want to drink to get drunk because I have bodyrock in the morning.Thank you Zuzanna for making such a great program.

    For this workout I didn’t have a skipping rope or dip station :( , so alternated between sets of burpees and mountain climbers for the second exercise, and sets of dive-bomber pushups and reptile/pike pushups for the third exercise.

    • tee

      good for you!

    • AudraFit

      Hi Teecomb, I was going through the same route as well with needing a mixed drink here and there and then I found Bodyrock in October 2009. Bodyrock workouts are not fun with hangovers let me tell ya, they are killer enough sober. But, I found that I was ruining all the hard work I put into it and realized that as soon as I stopped the bloated and puffy appearance went away and my weight kept dropping and skin tightened up with more muscle definition appeared.
      I’m proud of you for making the change. As for me well, I still have glass or two of red wine on occasion but, I’d say that’s my only vice that I just can’t give up.

    • http://www.facebook.com/hgordon1 Heather Gordon

      Hi Tee,

      I, too, was heading down the “I need a drink to…” road. In November I was at my weakest point. I was at my heaviest weight and felt horrible about myself. I decided to change. First I tackled the drinking and diet, and lost weight quickly. Then in January I found this site, and I am in the best shape of my life! I no longer feel the “need” to have a drink, and prefer drinking water when I’m out. I also don’t indulge in the greasy, deep-fried bar food anymore. I can finally say that I like who I am on the inside and on the outside. :-)

      Oh, and the dipstation is SOOO worth it! I bought mine in April and I love it!

  • http://www.janetspreiter.com Janet

    Hard to say on weight loss, but guaranteed you will tone up and look trimmer even if you stay the same weight.

  • Anonymous

    Loved this workout! I don’t have a dip station, skipping rope, OR a Sandbag (YET!) so I  had to modify all three exercises. Instead I did resisted high knees using a resistance tubing (wrap the tubing around a stability beam, tuck the handles close to your body, and resist it pulling you back), a 25lb kettle bell for the squats, and my TRX for reverse pushups.
    Squats: 13, 18, 18, 18
    High Knees: 153, 140, 150, 153
    Reverse Pushup: 18, 15, 14, 15

    Fun!

  • http://www.janetspreiter.com Janet

    beach sand from across the street!

  • Lila Alejandra ♥

    Zuzanita and Feddy have you guys ever been to Southern Bohemia in Chezc Republic? They say it’s amazing! Is it true? I would love to got there. I have seen very nice pictures of the place. What happened to the idea of getting bodyrockers together in some part of the world? Is that idea still in your heads? Well, now that you are closer to me, mabye I can go!!

    Love you guys!!

  • http://www.janetspreiter.com Janet

    An hour of hill running, good pace, followed immediately by the workout:
    sandbag (25 lb)  27-21-19-17
    hi knees  this was where the fatigue set in, multiple fumbles as the heart rate soared!  87-90-70-99
    reverse push ups (broomstick on high chairs) 28-26-20-22 (I think arm strength is my specialty)

    Cold shower time!!

    • ۞ BodyRocker ♥ Beth ۞

      Wow ! well done !!!

      • http://www.janetspreiter.com Janet

        Thanks!  I was definitely puffing and blowing, haha!

    • MariaBjørgJepsen

      Amazing Rev Push-up scores, dear Janeth ;) I admire you SO much for your daily hill running routine!!! Such and awesome dedication. It must be damn hot???
      Love, Maria

    • AudraFit

      Hey Janet, I just realized I do the same with my left foot as well lol! I’m gonna have to work on it as well… Awesome scores! Try underhand grip with the broomstick as it seems more difficult and good to see you increased your sandbag weight for more difficulty too. I try to increase the weight or add difficulty when I start to reach high numbers so my body continues to change instead of adapting to routine :)

      • http://www.janetspreiter.com Janet

        Actually, I haven’t added more weight just yet.  My latest epiphany on this workout (a day later) is that I kept my feet pointed  too straight ahead instead of slightly turned out.  The result is my lower back is a little stressed today, so I am going to leave the weight the same for another week until my back gets normal and target my form first.  This could also be why my left kneecap feels a bit off.  Darn left leg is just not getting with the program!  I will try some underhand R push ups and see how they feel!

  • http://twitter.com/GoustiFruit GoustiFruit

    My scores:

    Sandbag Squat (10kg): 28 | 28 | 26 | 27
    High Knees: 134 | 132 | 130 | 128  
    Reverse Push Up: 21 | 21 | 20 | 18

    Ready for the next :-)

    • MariaBjørgJepsen

      HOT scores :)

  • Lila Alejandra ♥

    Hola amigos bodyrockeros!!
     
    It’s weird how some times I wake up feeling sooooo lazy and Brutus keeps trying to persuade me from working out. But as soon as I tell him “I’m doing it!”  and I have started a couple of rounds I get so much energy I end up pushing really hard and doing a whole bunch of other rounds of other exercises beside Zuzanita’s workout for the day. So I guess the lazier I feel, the more I will push. The hard part is to START! Once you have started you just don’t want to stop =)

    I messed up the rounds. I did high knees with jump rope in between the squats and the reverse push ups so I did 3 extra rounds of high knees with jump rope =) I pushed really hard this time. Here are my scores:
     
    sandbag squats (with 8 kg of rice bags)    23  21   23   24 half squats. For some reason I can not go all the way down; my groins hurt a lot and I have no injuries. I do not know why it hurts so much. I’m sure I’m doing them properly :(
     
    high knees with jump rope   116  110  115  118  111 117 100
     
    reverse push ups   13  17  16  19

    After that I did :

    20 lunges 10 each leg
    10 burpees
    20 jump lunges
    10 santana pushups
    20 lunges with sand bag lift
    20 side lifts 10 each side
    20 low jump jacks
    20 mountain climbers

    stretching as cool down

    fin
     
    Have a great weekend all of you!!
     
    Team Mexico!!

  • Annie_B

    I love the first picture Zuzi.You look gorgeous…gotta give credit to Freddy ;) Did the workout this morning. I woke up with the “Pump it” feeling :D Had super food breakfast and a cup of black coffee then jumped right into this short-very intense workout.Let me tell you Zuzi this workout is friggin’ BRUTAL!!! I was going to do another workout afterward but totally maxed out, so I will wait after my lunch :) Here is how I did.

    Sandbag Squat (40 lbs. bag) : 23/17/17/17
    High Knee Jump Rope :  144/120/126/122
    Reverse Push ups : 20/18/16/15

    Finished with 10 mins yoga :) Have a wonderful weekend everyone!!!

  • Anonymous

    Hi there,

    so 2 days without internet…:))))

    In meantime I did:

    see you abs w.o.
    dead man burpee                               110
    1h of rowing 
    200 side plank lift ch.                    6:40 (old score 10:03)
    amazing fat burn             second part time 10:24

    will try this tomorrow..

    kisses

  • Vivi

    no workout today so i made “Summer abs workout”. Not very intense but great ;)
    After I made 150 differnet crunche + 50 regular push up + 50 pike press + weight training + 30 min elliptical.

    Have a good ROCK week end everyone !!

  • Vivi

    ok !!! You are lucky to have body-building devices!!!
    As I’m french I don’t understand your last sentence with V-taper???what does it means ?? sorry :p

    Me I’m thinking to buy a kind of pull up bar, which one settles between the door.  don’t know…but it should be eaisuer that to put 2 chairs which tend to slide !! Grrr

    • AudraFit

      V-taper is what your back looks like when you build it up with a lot of back exercise like rows & pull-ups. The lat muscles help create this look. I also have a pull up bar that goes in the doorway and I can easily remove it when I done. It is very convenient. Just make sure your door frame is sturdy enough.

      • Vivi

        haaa ok i undersatnd now. Here no V taper !!! haha, but My shoulders and back are more muscled just with push up. I bought dumbells(2 x 10kg) few weeks ago and a made weight traning a little with. I used one instead of sandbag ;)

  • Maude R Villeneuve

    Hi everyone,

    Here are my score
    Sauqt  ( with 20 pounds of patatos and rice) : 27-23-24-19
    High knees (without the rope) : 135- 138- 140- 144 (I don’t know what happend but I keep going faster)
    Reverse : 14-14-12-13

    If you haven’t try it yet don’t wait… the shortest 12 minutes ever ;)

    Have a great week ends.

    • Mmghia

      Love the way you use the things you have on hand, way to go!!

  • Anonymous

    Good Saturday morning to you all!!  I unfortunately have to work this morning so I got up extra early to do a BodyRock workout, and since I missed this one earlier in the week, I thought I’d do this one.
    Thanks for a super fast and fun 12 minute workout guys….I’m dripping with sweat!!

    Here are my scores:
    Sandbag Squat (20lb barbell): 20,17,18,19
    High knees: 112,115,115,112
    Reverse Pushups: 17,17,16,18

    Have a great Saturday everyone!!

  • http://twitter.com/GoustiFruit GoustiFruit

    Just when I was ready for my daily workout session yesterday evening, someone came home and I couldn’t do it :’( Luckily there is no workout planned today (?) so I will do it anyway… I wanted to do a Burpee Fusion (’cause I s*ck at burpees) this week but I have to postpone it unless there is no workout tomorrow…

    • http://www.janetspreiter.com Janet

      I confess the same; I skipped the burpee fusion.  Brutus told me I might tweak my neck with all that flopping on the floor…!

      • MariaBjørgJepsen

        Ha ha ha, you should NOT take that risk!!!!! :)

  • http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

    Hi guys!

    Happy to share my scores:

    22 17 16 17
    130 122 138 110
    17 19 18 20

    Regards,

    Irina

  • http://thats-rad.tumblr.com/ Jenn Coppack

    Good morning BodyRockers!

    My scores are below:

    Squats (I used a 7.5kg/16.5lb dumbbell)                            :  25-24-23-25
    High Knees (no rope as was inside)                                :  138-122-133-153
    Reverse Pushups (for me, modified pushups as no dip)  :  30-27-25-27

    I was sweating, but loving the burning feeling in my thighs and arms when completing the squats.  I also set my music so my “power song” came on halfway through when I needed it most!

    All your scores are fantastic and it is so helpful to see how everyone modifies the exercises if you don’t have all the equipment etc.  Have a great weekend everyone!! 

  • Anonymous

    Great work! You will see that that feeling will occur quite often (talking from own experience here!). Just following these workouts has made me stronger than I ever thought possible :) .

  • Pingback: Pump It! Workout - Great workouts & tips

  • Anonymous

    Hi allison,

    I read your comment and yeah body rock sounds way better than party rock! :-)   I wish Zuzana would incorporate some shufflen into a workout to be done to LMFAO!

    –Chris

  • Anonymous

    Great! Keep up the good work!

  • zsukam

    Hi Guys! I did it yesterday, but I was soo tired. I’ve tried myself a day before, and do next to dead man’s burpee ex. ch. the 300 squat. But you’re workouts is sooo inviting, I tried. :D

    1, Sandbag Squat 21, 22, 19, 21
    2, High Knees with Jump Rope 80, 87, 77, 70
    3, Reverse Push Up 16, 21, 20, 19

    I slept good, and today I’m gonna be doing 550 reps, what you’ve been launched. This is my favorite workout from you. I love it, not miss out! :D Zsuzsa

  • Anonymous

    Great to hear that I’m not the only one :) ! I wish that I could have my workouts in the morning, but I don’t seem to manage to push at my max before 8am… And also I don’t want to wake my sleeping husband, ha ha.
    Ah, the kitchentable. I have no space for a dipstation, and my table as yours have the right height :) . It’s only the proper handles that I miss…

  • Zouzou

    Bodyrockers and Zuzanna and Freddy hi, I have a question regarding the dip station. 

    I live in Cyprus and even Amazon does not deliver dip stations in Cyprus ;-( neither does the company indicated on your website unfortunately….it often happens with Cyprus, some different things are not shippable here. 

    Here a dip station (an ugly heavy one moreover) costs about 280 euro (400 US DOLLARS!!!!!). Needless to tell you guies that I am NOT going for this. 

    I try so far to use two corners of my kitchen counter but  the corner is narrow and so my bottom and hips always touch it when I do my knees up. 
    The only thing I also do so far is going under our kitchen table and do some inverted push ups like this. 

    Would bodyrockers have any other trick, maybe? 

    Thanks so much for any advice, and have a GREAT BODYROCKING weekend! 
    Zouzou

    • Leslie-Anne

      For a dip station I use the backs of 2 dinning room chairs. This is only good for like knee raises or tricep dips but it works for me. For reversed push ups you could also use a broom stick between the two chairs (which Z uses in an older workout) I unfortunately don’t have the type of chairs for the brooms stick method.  There are also lots of “how-to”s on making your own dip station with pipe or PVC.  I think that’ll be a summer project for my hubby! ;)   Hope that helps!

      • Zouzou

        Thank you so much Leslie-Anne! Neither do we have the right chairs, for the broom stick technique: our chairs are too low – but I will try using their backs as you do though. I already proposed my husband to go for the pipe or PVC dip station and his hair went up on his skull, so..maybe I will try this nice construction on my own  and become a “female bodyrocker pipe dip station builder” ;-)  

        Have a great weekend!
        Zouzou

        • Leslie-Anne

          Love it! You rock it girl! Be sure to post a pic of the finished product!!!!! 

          • Zouzou

            WOUhououououu! Now I will have to !!! ;-) )))))))

      • Anonymous

        Hi Zouzou,

        I make the galvanized  pipe one a while back and Zuzana posted my article about it here: http://www.bodyrock.tv/2010/03/18/a-homebuilt-dip-station/.  But, people in the comments actually suggested cheaper ideas and have used medical walkers which you can purchase in thrift stores at a reasonable price. A ladder, a saw horse and as suggested two chairs and a broom also will work.

        –Chris

        • Zouzou

          Many imaginative people and problems solvers on Body Rock! Thanks a lot, Chris!
          Zouzou

          • Anonymous

            I like to think of myself as an enabler for serious Bodyrocking! :-)

            –Chris

        • http://www.janetspreiter.com Janet

          The walker also has the great advantage of being a handy item to use for getting around after some of these burnout workouts! I would add pink streamers and a horn to mine!

          • Anonymous

            lol

    • Hanna

      I don’t have a dip station either. For most exercises I can use my 20 € door-frame pull-up bar. Sometime, the arm and shoulder muscles you need for hanging and holding on to it will be different ones than for stemming yourself up on a dip station, for example when doing the knee raises. But it doesn’t effect the knee raises as such, does it? And for those reverse push-up exercises just fix your pull-up bar at waist height into your door-frame and Bob’s your uncle! Getting this pull-up bar via Amazaon has made all the difference for me, and as I said, it was only 20 €.
      I hope that helps.

      • Vivi

        I’m thinking to buy one too. The price is very interesting and the fact that we can put at different height is good too. And it’s a good compromise between dip sation and pull up bar (I have neither of them )
        I’m going to see that closer ;) thanks for your testimony :)

      • Zouzou

        Hi Hanna, that is another item that cannot be shipped to Cyprus from Amazon, but thanks for the explanation! I will try to find another company shipping from the EU or from Europe, or I will go for hand-made dip station and believe me photos will follow!!!

        Zouzou 

  • MariaBjørgJepsen

    Oh, Freddy, that first picture of Zuzie is just plain incredible! A true beauty shot in the most natural, stunning way. GREAT work, you are very pro now :)
    I loved this simple but intense workout, thank you guys!

    Scores:
    1. SB Squat 15 kg: 37-37-37-36
    2. High Knees: 171-182-185-187
    3. Pike Press (no dip): 34-31-29-29

    I added 50 Diagonal Knee Raises from my pull-up bar – those are 5 times harder than regular knee raises, so cool :) Great sweat!!!

    Have a lovely Saturday, sweet friends.
    Love, Maria

    • Donna

      She is a natural beauty:)

    • Anonymous

      Wow, that score is to die for! Nice work :)

      • MariaBjørgJepsen

        THANKS A LOT, Jessan :)

    • Vivi

      you’re incredible !!! What a score again !! with 15kg !!!!! Do you do another sport in more workout ? to have this physical condition ? Since how long you began zuzana’s workout ?
      I’m jealous !! hahaha 

      • MariaBjørgJepsen

        DON’T be jealous, dear Vivi! You are in the greatest condition yourself, remember :) I started BodyRockin’ in October 2010 and I almost haven’t missed a single workout (only on a vacation!). I have a gym membership but I don’t go there very often, because I have weights at home now. I ride my bike where ever I go and walk a lot at work. That’s really it :)

      • MariaBjørgJepsen

        I am very curious: what is your job? :)

        • Vivi

          For the moment i’m at home. In france from the second children we can stay at home uUntil his 3 years.  SO for me until October, after I have to work again!! And I’m commercial secretary in an automobile concession but I would like to change…..

          And you?

    • http://www.janetspreiter.com Janet

      gnarly, gnarly, gnarly!!!

      • MariaBjørgJepsen

        Ha ha, I surely look like a beast when I am drenched in sweat and tomato faced for hours :) I can’t thank you enough for your daily encouragement, Janet. You almost make me addicted to it, lol.
        But believe me, skating would NOT be a pretty sight :P

    • Donna

      Your a machine:) Great scores like always…

  • lUCy

    hi great workout nice but strong
    score was:
    - 26.23.26.27
    - 99.110.80.105
    - 19.18.23.19
    Today I did 2 routines, and today I got my Gymboss! yeah!! finally ;) and I dyscovered that no have a “Pause” button X) haha!

  • Catsnp

    Great workout this morning. My scores were,
    1.22,20,22,21
    2.81,105,85,87
    3.14,13,13,14
    Not bad, can do better next time. Thank you for everything. Have a great BodyRockin day everyone :)

  • Lisa

    You were right about it being tough, Zuzana. I couldn’t wait for one exercise to be over, only to be tortured by the next! There was no easy one!
    Sandbag Squat (30lb backpack): 26.5, 26, 26, 25
    High Knees with Jump Rope: 120, 104, 120, 119 (got 2 nice rope lashes on the 2nd round…double ouch)
    Reverse Pushups: 24, 19, 16, 16

    Didn’t feel like working out tonight, but I’m a bodyrocker, so I did it anyway, knowing I would feel great after. My arms are a little shaky, but I FEEL GREAT!

  • Lisa

    I use a backpack filled with canned goods and bags of either rice or oats, quinoa. I really should get a sandbag, but it’s working for me at the moment! (Although, it’s my husband’s backpack, so he does need to use it, so I have to keep unpacking it and repacking it!) I aim for about 30lbs.

  • http://www.themusicofyoga.com Laura

    COFFEE TALK! COFFEE TALK! (chanting) COFFEE TALK! soon please?

    • Anonymous

      I’ll join the choir :) . Have been looking at older ones when abstinence kicks in :)

  • Leslie-Anne

    I did this workout a few hours ago. I have to admit I haven’t been very good at posting my scores lately. :)
    I made a few modifications, for the skipping rope I don’t count the reps, I tend to trip up more, so I just count the times I trip up on it, lol- hey it works for me!  Instead of reverse push up I did leg raises (not knee raises) on the dip station.

    1. Sandbag squat (25 pounds in my homemade sandbag): 18, 20, 18, 16
    2. High Knees with skipping rope (trip ups not reps): 3, 2, 2, 2
    3. Leg Raises (on dip station): 14, 13, 14, 13

    • http://www.janetspreiter.com Janet

      I feel the same way on the jump rope, except I lose count on how many fumbles per 50 seconds!

  • Anonymous

    This one was a toughie (who am I kidding… they all are, lol). It was great, though. My daughter saw what I was doing and ran to get her jump rope so she could skip with me. She makes a great workout buddy. :)
    By the way, you’re all amazing. I can’t wait to get to the point where I can keep up with some of ya.

  • Maya

    Hi !!!

    My scores:
    sandbag(11 kg) squat: 25-23-17-23
    high knee: 66-72-70-70
    reverse push ups: 19-20-19-17

    Have a great weekend everyone!!!!

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    My scores:

    Sandbag squat: 17, 14, 12, 12
    High Knees: 114, 110, 105, 107
    Reverse Push Ups: 10, 10, 10, 10

    I didn’t think I would finish on that last round. I’m so happy i have the weekend off! =P

    Thank you so much for the great workout! 

    • Donna

      Hi Samantha, I felt the same with those reverse push ups…

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

    Sandbag squat I doubled my usual weight and I used about 25 lbs   26,24,21,20
    High knees 132, 141, 131, 140
    Reverse push up 17, 15, 16, 14
    Thank you Zuzana and Freddy.

  • fittobechels

    My scores:

    Sandbag Squat: 20, 20, 18, 18
    High Knees: 151, 162, 140, 156
    Reverse Push Up: 14, 15, 14, 16

    GREAT workout!!

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I did this workout at 5am but I forgot to post my scores. So here they are:
    Squat with 20 lbs sandbag (22,15,15,12)
    High knees: (140,120,80,74)
    Reverse push ups: (16,12,11,11)
    I was very out of breath during this workout, but I did donate blood yesterday. I think that my have something to do with the shortness of breath I was experiencing, even though this workout was killer! Thanks for another great workout! 

  • http://twitter.com/JenniferSaigh Jennifer Saigh

    Today was my first day back to bodyrocking after a  week of soccer camp. I really missed bodyrock and am happy to be back! This workout was a real killer btw. Just what I needed :)

  • Dana Kocis

    Done!! Shower time and I just know that my fillet mignon and beet salad are eagerly waiting for me to gobble them up at Wildfire Restaurant :) ))

    I followed the workout with 10 minutes of continuous interval skipping 20 (10 + 20) of 10 seconds feet together, 20 seconds quick low knees.

    Sandbag Squats (9 kilo) : 18, 16, 16, 16
    High Knees with Jump Rope (gah, I wuz trippin, y’all! At least the 10 minutes of skipping afterwards went seamlessly): 103, 94, 95, 103
    Reverse Push Ups: 15, 14, 12, 13

    Happy Friday everyone!

  • Daphedan

    squats w/ 30#- 24,16,19,20
    High knee jump rope-95,115,80,118
    Push-ups (did it with a bar between 2 chairs)-18,17,17,18

  • http://profiles.google.com/punknfit Andy haros

    thanks for the feedback everybody! i went to petco and bought my stones there! they are perfect!! -)

  • Anonymous

    hey everyone, Man this workout was def. tough, and i might have pushed myself a little too hard because after i finished and caught my breath, i got a wave of light headedness. Im in fairly good shape, workout regularly and eat fairly clean. i dont know what happened ;( left my scores in the garage, needed to getsome water but feeling much better now, will try to post later. Rock on.

    • http://www.janetspreiter.com Janet

      I agree, this was not an easy workout.  

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

    This workout is tougher then it looks. O.o

    Sandbag Squats (6.5 kilo) : 19, 14, 17, 16
    High Knees with Jump Rope: 135, 134, 126, 128
    Reverse Push Ups: 20, 17, 17, 14

  • http://www.facebook.com/profile.php?id=1078290090 Roni Yager

    I can understand why you were so out of breath Zuzana! This workout was so great for cardio! And you’re right, it literally flew by…I was really surprised.

    Squat: 15, 17, 17, 16 (with 10lb medicine ball)
    Skips: 119, 126, 123, 127
    Pushups (don’t have dip station): 10, 10, 9, 10

    My push up scores are a little pathetic, but only 4 months ago I couldn’t even do a single one! So I am always really proud no matter what amount of push ups I manage because I have improves so much since working out with you!!
    Thanks for everything!

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

      Pathetic? Roni.. Never! You got off your butt and kicked this workout 4 times around. No missy, you should be proud. 

  • MariaBjørgJepsen

    Beautiful pic!!!!! Who’s on it??? Lovely ladies :)

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Wow….! Intense video~! And great shots, Freddy!

  • ZoeRocker

    Just did this and my arms are shaking! I am very proud of my scores because I did almost as well as you Zuzi, even better on some!!

    1. sandbag squat- 22,17,14,14
    2. high knees skipping- 124,103,120,112
    3. reverse push ups- 20,15,13,11

    This was fantastic, I feel great! Congrats on 75 000 bodyrockers on facebook!!….even though I am not on facebook…hehe:)

  • Anonymous

    Zuzana and Freddy:
    I have a question for you. I don’t have a dip station yet and when you used them I do another workout in replace of it, but I want to get as close as possible to what you are doing. Do you have any suggest, till I am able to get the dip station?

    Here are my score: Sandbag Squat: 24,23,25,24
    High knee with jump rope: 112,106,107,107
    Rev push up (I lay on my back and used my free weights) 26,31,28,31

    Thanks for another great workout.
    Vanessa

  • tee

    hi guys!
    did this one after doing see your abs workout!
    I managed to do all the high knee skipping in this one, first time ever!
    I find the squats all the way down really hard, I realized on the first set I was compensating on the right side. Had to really concentrate on using both legs!
    squat (no weight) – 15,12, 12, 11
    high knees skip – 94, 70, 69, 69
    reverse push up – 12, 11, 10, 10

    I’m so sweaty!

  • Charlie D.

    Those pullups were tough.  Thanks for the pep talk.  

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    I have not been following these wkouts because I make a plan every month. I I can perfect my reps and scores on 1 week worth of workouts. So I get 1 week and do that week for the whole month and by the end of the month I hope have have improve! I’m in Jan’s work outs. Right now I’m doing the Bikini workout and I still have not been able to complete the workout! it starts with 4 min 10:30 intervals of bk lunges front kick, than plank kicks, 2nd part walking push ups and 4 touch downs. 3 part front back jumps with knee tucks and side burpee w/push up and repeat all over again! it’s a killer but my scores are improving every week! Love you Zuzana! I will be moving to Puerto Rico end of summer and I’m not stressed because I have your workouts to help w/the adjusting and stress! muakkkk gabby!

  • Carrie

    Here in France sports clubs stop over the summer holidays – no, I don’t really get it either! – but do you know what? I’m really looking forward to replacing all my classes with Bodyrock TV workouts six days a week! I’ve been checking out the past two weeks’ worth, even if I’ve not had time to do them all, and I can’t wait to attack them from next Monday. If only all addictions/obsessions could be this good for you…

  • Carrie

    Here in France sports clubs stop over the summer holidays – no, I don’t really get it either! – but do you know what? I’m really looking forward to replacing all my classes with Bodyrock TV workouts six days a week! I’ve been checking out the past two weeks’ worth, even if I’ve not had time to do them all, and I can’t wait to attack them from next Monday. If only all addictions/obsessions could be this good for you…

  • http://delightfultastebuds.com Jos

    Since I wanna use my newly arrived dip station, I did See Your Abs workout PLUS this one! Totally wiped out!

    I didn’t count my skips in See Your Abs as I am still pretty clumsy with high knees skipping rope – I could jump with both feet just fine but alternating legs really threw me off the rhythm. Anyone out there could suggest how should I improve my high knees skipping?

    After See Your abs I did this Pump It! Workout
    Sandbag squats (I used 20 lbs backpack) 18-16-13-14
    High Knees Skipping (I altered between regular skips and high knees) 71-63-60-64
    Reverse push ups 13-13-10-11

    It felt a bit different using dip station doing reverse push up than using the bar across my kitchen counter top. I gotta say I have to use less of my leg muscles and more of my upper back muscles.

    Sweaty, tired at the end but I felt satisfied completing 2 workouts! :D

    Have a good weekend, everyone!

    • Anonymous

      I know its cliche, but practice really does make perfect. If you keep practicing, you will continue to get better. I am relatively good at jumping rope so I didn’t have a problem with it, but my mom was horrible at it when she first did one of the workouts that used a jump rope. Over time she has gotten better, but still stumbles a bit. I find that she does better when she jumps to a song with a good beat that isn’t too fast nor too slow. When there is a song on she just automatically finds the beat and sometimes she goes a full round without stumbling.

      • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

        WOW! Working out with your mother sounds great! You must have a fit mom!!

      • Leslie-Anne

        I agree! Practice practice practice. When I first started I was so bad I thought it was the type of rope i was using, so I experimented with a few different types of ropes. The whole first month of skipping rope I was so dedicated to getting it right that my arms were literally bleeding from the multiple times I would trip on it and whip myself. I had scabs all over my arms and shins from it. Turns out I’m just really uncoordinated. HAHA! But now I am a lot (A LOT) better at it! I’m not counting my skips either during the interval instead I count how many times I trip on it. I tend to trip up more when I count my individual skips, so I just count my trips instead! lol

        I have a Gold’s Gym skipping rope that is kinda a thick rubber (which is my favorite for outdoors)
        I have a beaded rope (I don’t remember the brand), for beginners it will make you bleed if you hit yourself with it, I learned that the hard way.
        I also have a Quad Speed Cable Jump Rope, which is my favorite for indoors and for longer jump rope sessions. I wouldn’t use it on rough concrete because it will scratch through the coating on the cable. http://cgi.ebay.com/Quad-Speed-Cable-Jump-Rope-/320688065827?pt=LH_DefaultDomain_0&hash=item4aaa7f8d23

        I love skipping rope now! My calves do as well! ;)

        • Anonymous

          Jumping rope has really improved my calves too. Before I started jumping rope, they were pretty much non-existent. Then I started doing a lot of the 12 minute workouts with the jump rope and noticed them gaining shape :)

          I use this old rubber jump rope that I got back in elementary school for participating in this Jump Rope for Heart thing. Its a little short so I can’t get fancy and criss cross or anything, but it does the trick. I have a better jump rope that is the perfect length and has padded grips on the handles, but I jump rope in the kitchen and the ceiling is low so it constantly hits it. Maybe in the fall I’ll start working out outside and use the better jump rope, but right now the Texas heat would kill me.

          • Leslie-Anne

            lol! I have jump rope marks all over my ceiling in my dining room! I hear you on the heat thing, where I live we have snow in the winter and heat in the summer, not ideal for outdoor workouts, most of my workouts I do indoors, which is why I love the skipping rope so much, I have a treadmill but I never use it. For cardio it is king! :)

            We should start something like, “You know when you’re a BodyRocker when……..” And fill in the blank, like “You know when you’re a BodyRocker when there are skipping rope marks all over your ceiling!” Or mine would be “You know when you’re a BodyRocker when you use your treadmill for reversed push ups rather than for running or walking on.”

            • Anonymous

              Mine would be, “You know you’re a BodyRocker when you ask for a sandbag, dip station, or Gymboss timer as a birthday gift.” and “You know you’re a BodyRocker when you daydream about doing the next work out while at school or work.”

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

                “You know you are a Bodyrocker when you look at the kitty’s litterbox and think it will make great sandbag weight.”

                • Leslie-Anne

                  lol, I did that with my daughter the other day, I asked her if she wanted to sit on my shoulders so I could do some squats!

                  You know when you are a BodyRocker when your homepage is set to BodyRock.tv!!!

            • AudraFit

              How about, “You know your a Bodyrocker when”… You do random Burpees anywhere! Woot woot!

            • tee

              my hubby keeps commenting on the marks on the floor, I’m way too short to hit the ceiling!

        • http://www.janetspreiter.com Janet

          Yeah, I went through the purchasing phase, too.  The leather one with wooden handles was the hardest and tangled the most and hurt big time on the fumble lashings.  The bearings corroded in our salt air, too.  Then I tried the cheap speed rope and it felt super light and flimsy.  I felt pretty speedy and sometimes took it with me on a run to stash in the bushes at the park so I could stop and do it in the middle of my runs to mix things up and that was all fun. However,  it broke in short order (too flimsy)and I upgraded to another ball bearing style by Bodyfit with heavy foam covered handles.  That seems to work okay.  I like the heavier handles although I think they are more tiring and slower.    I have also started hanging the rope from two nails (inverted U) instead of one, thinking it might help.  I think it does.

    • tee

      hey!
      we did the same thing today!   I managed today for the first time to do a decent job of the skipping! 
       I have been just doing high knees for a while now.  maybe that helped, I perfected the high knees before using the rope? lol 
      I made sure I kept my head up, I don’t know why but that seems to help me, look at a spot close to the ceiling.  I also did them a little more like bum kicks instead of high knees, at first,  and as I was doing them I would slowly move them toward high knees. 
       I think doing them kind of like bum kicks maybe reminded me of when I was a kid and we used to do skipping where one leg was a little ahead of the other and we did them one leg at a time. 
      I don’t know if this helps or not! lol
      have a good day!

      • http://delightfultastebuds.com Jos

        Thx for the all the tips- I guess I’ll just have to keep practicing. I
        could do high knees without rope with no problem…just synchronizing
        the arm rhythm and the legs are quite something for me :P

  • Janessa Reimer

    i did this one this morning, it was difficult! but great! my scores were:
    sandbag squat: 22,19,17,18
    high knees (without jump rope) 140,143,144,141
    pushups (regular, don’t have dip station) 16,13,12,11

  • http://kenjibankhead.posterous.com/ ashtromanius

    I kinda was hoping for more… so I’m going swimming later but, I can’t push nearly as hard being pregnant. So, my sandbag has I think about 25lbs in it… I should add more and I can’t jump rope, so I just jog in place like low impact aerobics (all I need is my leg warmers and my leotard!!!)

    squat- 18, 15, 8 (had to yell at the kids to stop causing trouble), 17
    hi knees- 126,114,116,132
    reverse pushup- 12,14,14,18

    plus! i did this outside…finally no rain or snow!!!!!

  • Anonymous

    The layout is quite simple – we post what we do on any given day. Beginner or advanced, push at your max effort. If you need to cut down on the time or reps do so. Make these workouts work for you. We often but not always include beginner varriations on some exercises :)

  • Anonymous

    I think the workouts are all one level.. if your not strong enough yet for the ones in the video you make beginner modifications.

  • Anonymous

    I found this one tough!

  • Anonymous

    i didnt do my workout yesterday and god today killed me! it always feels like i’m so much weaker if i skip a workout the day before! i had to ave 2 short water breaks and did dive bombers instead of reverse pull ups because i dnt have a dipstation yet

     Squats- 27-25-21-21
    High knee and jump rope- 147-150-134-122
    Dive bombers( i tried so hard to pay attention to form now my arms are like jelly!) – 16-15-12-10

  • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

    Hope you are right!

  • Anonymous

    Squats: 20-19-19-21 
    High Knees (without jump rope): 91-110-113-120 
    Reverse push ups: 16-16-21-18 I did the reverse push ups under a chair, ‘cos I don’t have a dip station. :D  This was great workout, like always! ;)  

  • http://www.facebook.com/andsch Andreas Schüttler

    wow….that was harder than expected…
    I thought the squats with the bag in front would be the easiest one but it is very hard to keep the back straight with that weight in front (14.5 kg).
    Because I can not jump the rope very well (yet) I did the high knees without rope. They are a bit faster so I didn´t count ‘em. I also don´t own a dip station so I used a broom stick at a position high enough.

    My scores are:

    Squats: 20 / 18 / 15 / 15
    High Knees: didn´t count ‘em.
    Reverse Pushups: 13 / 13 / 9 / 8

    • Anonymous

      Nope. Mine are worse. lol.

      • Leslie-Anne

        There isn’t anybody who did “worse” The important thing to remember is that you DID it!! Yes YOU did it!!! From beginning to end! It only can be “worse” if your that guy/girl reading this now that DIDN’T do it!!

    • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

      My are worse! =P Those squats just kill me every time!

  • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

    I chose an older one for today (Rock your body juice, Nov. 2009 ). Almost killed me!!

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    I’m gonna do this one tomorrow because after the deadman burpees challenge I did 4 rounds each of interval skipping and reverse pushups-kinda like today’s challenge:)  I went interval sprinting today for 40 minutes and thought it was cool that my maximum heart rate in all out sprints matched skipping with high knees. Bodyrock kicks butt.

  • Maria Sweden

    Ok, so I don’t have a dip station, and I don’t have a sandbag. I came up with alternative ways. :P I use my kitchen counter and a homemade sandbag (IKEA-bag and 10 kg cat litter, duct tape wrapped around).

    Squats 26 24 23 23
    HK 26 24 23 23Reverse push ups 15 10 13 10I love these workouts. Every time is a challenge to the mind because the body don’t know what to expect. (Maybe it’s because I’m a beginner.) The classes at the gym never challenged me this much.

    Thank you. =)

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

    Argh… I’m dead. My arms are heavy, I can barely type. I’m out of breath and dripping. This was such a killer. My scores are:

    1. Squats (8kg): 26 | 25 | 24 | 24
    2. Regular high knees (since both my old ropes are snapped and the new ones are not delivered yet): 142 | 140 | 130 | 124 (oh boy, I started crying before I started the 4th round)
    3. Reverse push ups: 25 | 20 | 16 | 17

    Not being able to speak after this monster would have been a welcome condition, I couldn’t even get up from the floor.

    • Vivi

      Today it’s me who congratulate you on your score for reverse push up !!!!
      I find, there is not a long time, how to make reverse pushups without dip station at home(2 chairs and a wooden handle), so I have to work on it again & again!!

      Me it’s with the squat that I started to moan & tremble haha !!

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

        That’s probably because your bag was heavier. Unfortunately my ‘home made ultimate groceries bag’ is all duct taped together, so I cannot change its weight (it’s only 8kg and decreasing as the contents start breaking so all workouts basically finish with sweeping up the sugar and lentils and rice and barley that escape from the bag :-) ) – anyway, the bag’s still standing, so I’m not complaining about the unchangeable weight, but it would be more challenging to work with 10-12kg.

        For the reverse push ups I use a walking frame – works alright, easy to get one from eBay and it costs the fraction of a dip station. …though of course I cannot wait until I can invest into the proper equipment. After our wedding my first purchase will be either the dip station or a proper sandbag. …or both ;-) .

        • Anonymous

          Hi Ildikó,

          Why not make two more bags at different weights?

          –Chris

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

            Don’t have any more bubble wraps for handles, Chris, to be honest + the living room already looks cluttered with the walking frame and the one home made bag. I also wouldn’t like to spoil myself too much with multiple choice and lose my motivation to get the real thing asap ;-) .

  • Jill Hobbs

    I want to buy a sandbag but am not sure if I should buy the smallest one (Power) or the next one up (Strength.) I’ve been doing these workouts for months and was fit before I started Body Rock. I don’t want to “outgrow” the smallest one. Which one should I get? Thanks!

  • Jill Hobbs

    I want to buy a sandbag but am not sure if I should buy the smallest one (Power) or the next one up (Strength.) I’ve been doing these workouts for months and was fit before I started Body Rock. I don’t want to “outgrow” the smallest one. Which one should I get? Thanks!

    • Anonymous

      Hi Jill,

      I started out with a power like Zuzana has and found it just wasn’t heavy enough so switched up to the strength and the Ultimate Sandbag people were really great about doing the exchange.  I didn’t put sand in the power bag, but some ankle weights I had kicking around so packing it up as clean and easy.

      –Chris

  • Dheana

    I suspect it’s coming….remember the photo shoot?

  • Dheana

    How pretty is that photo?!!

    • MariaBjørgJepsen

      DAMN pretty, my first thought this morning when I saw it :)

  • Isabelle G.

    I’m a day behind you guys, I’ll let my Achille tendon rest for a few days (meaning: no skipping.  NO.)
    So, yesterday I took a day off (so difficult!), and today I attempted the Dead man Burpee challenge.  And guess what is my score: 121, in 10 minutes!!  Exactly like you, Zuzana!  And I swear, when I saw that I was MAYBE close to your score, that I tried my absolute best to BEAT YOU!!!! 
    And I laughed really hard when I heard the beep, ’cause I just finished the 121th rep….! 
    So, enjoy your Friday, everybody!  It’s absolutely gorgeous outside today, I’ll finish early, and enjoy the SUN and BLUE SKY!!

    • Isi

      I had to skip my workout yesterday too cause of the same reason….my calves were hurting from jogging a day before and from a workout a day after with the skipping rope….but today I will do the PUMP IT WORKOUT!!!!:-)))))

  • AudraFit

    Where I lack in speed (I.e. Dead Man Burpee Challenge), I make up for in strength and form. Because I must admit feeling a tiny bit dissapointed in myself for not pushing harder in that burpee challenge. This gave me the opportunity to check myself. I look at that challenge now and think of how many people who tried to beat me and Zuzana and eachother, and that is what makes it special. The motivation and inspiration to use that feeling (friendly competition and personal goals) to push yourself to the limit. Now that I got that out of my head, here are my results:

    40LbBBSquat: 25/24/21/21
    HighKneeSkips: 119/118/118/117
    Reverse Pushup: 25/22/20/20

    Thanks Zuzana and BODYROCKERS for continuing to inspire!

    • Vivi

      Agree with you, to share our score permit us to push harder :) and it’s a friendly competition. This community is very pleasant for that. Always a word for people discouraged or wounded.
      There is a real sportsmanship, and I love it !!!

      Your score for reverse push up are amazing !! You’ve got a dip station or not?

    • debrocker in ottawa

      great scores!!!  i think you and me are very similiar – very strong and fit. i don’t know too many women who can do what we do.

      • AudraFit

        Thank you Deb! I also noticed how strong you are as well! I’m definately glad I have a strong Bodyrock buddy to relate to also! I love fitness mags like Oxygen , Fitness RX and M&F Her’s do you?

  • AudraFit

    Where I lack in speed (I.e. Dead Man Burpee Challenge), I make up for in strength and form. Because I must admit feeling a tiny bit dissapointed in myself for not pushing harder in that burpee challenge. This gave me the opportunity to check myself. I look at that challenge now and think of how many people who tried to beat me and Zuzana and eachother, and that is what makes it special. The motivation and inspiration to use that feeling (friendly competition and personal goals) to push yourself to the limit. Now that I got that out of my head, here are my results:

    40LbBBSquat: 25/24/21/21
    HighKneeSkips: 119/118/118/117
    Reverse Pushup: 25/22/20/20

    Thanks Zuzana and BODYROCKERS for continuing to inspire!

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    squats 17 17 15 14
    high knees 110 106 106 120
    Reverse push 19 19 16 17

    Just when I thought it looked easy….wiped out AND dripping in sweat!! ;)

  • Anonymous

    THANKS for another sweat-filled morning WO!  :)

    I think my legs secretly cry and plot against me whenever your workouts mention high knees with jump rope!  I start off strong and then my legs turn into lead towards the end.  Argghhh!

    Sandbag Squat: 20 / 18 / 17 / 20
    HK with Jump Rope: 108 / 103 / 99 / 87
    Reverse Push Up: 14 / 15 / 13 / 15  <— MUST work on my upper body strength :(

    HAPPY FRIDAY!!!  EVERYONE ENJOY YOUR WEEKEND!!!

  • Anonymous

    I woke up this morning at 5:45 – rise and shine… I was sooo tired! Had my breakfast and watched this video and thought (still half asleep) “I will never have the energy, I don’t want to, I don’t want to!”. Aka I was not in a good mood. So of to my new summerjob, on my feet all day. And when I came home I just laid down on the cough and thought “Finally, I can get some sleep and then just watch TV all evening” (aka, still crappy mood). But decided to watch this again, following my own advice (no motivation – log in to bodyrock.tv!).

    I don’t know how it happened, but suddenly I just had my workout gear on and started to warm up and just did it. I needed a shower anyway, so why not workout right? And now, I feel so energized! It’s just amazing, I mean approximately 40 min ago I was ready to just give this day up but now I’m in a really good mood! I just love that I have come that far in my training that workouts actually GIVE me energy instead of just taking it.

    My score: 
    Squat 20/18/18/17 (8kg of blue Ikeabag filled with books…)
    High knees 143/149/150/154 (no rope, I mind the neighbours)
    Reverse pushup 13/12/14/11 (kitchentable)

    So thank you so much for this workout – now I really feel that I can finish, not only this workout but also this day, strong! And thanks all BodyRockers out there for your motivation as well!

    • Anonymous

       Love the bag with the books idea! I’m going to try that next time :) Thanks!

  • Stephanie

    Ok ! That was rude! Ouf! There are my reps… 

    Squats : 25, 28, 25, 22 (without weights… I am a beginner!)
    High knees : 80, 81, 67, 32 (without a rope :P )
    Normal push up… don’t have a dip station! : 19, 13, 4 (haha), 0 (dead!)

    Voilà! I am completely dead right now!!

  • Gerrilee Schafer

    wow, that was hard..
    sb squat 26-24-24-23 with 25 lb
    hk skip  138-128-125-106, got tangled
    reverse pu 16-14-17-12

    looking forward to the Friday posting so I can do it Saturday

  • Micha79

    Wow Zuza… your high knees with jump rope are so high.. I’m FINALLY getting my steadiness down with the high knees… I’m proud of that, as when I started rockin my body, I couldn’t even do high knees with rope!! Thank you for that! This was a tough one for me to even get started.. I know the exercises are “simple” … but nothing is “simple” when you push your hardest! Brutus was there when I woke up and he tried to tell me.. oh – It’s Friday morning – you don’t NEED to workout… you can MISS today… but I have been diligently working out ALL WEEK… 5 days this week, so I told him to go FLY A KITE! So.. I went outside, and was sunkissed with love and strength! My scores below!! OH! Day 3 burpee challenge – 3 burpees… CHECK – in a dress!! hahaha :)

    Sandbag squats (16 lbs) - 21,16,13,15
    high knees w/jump rope – 57,57,52,50
    Reverse push ups (don’t have dip – did reg pushups) – 12,10,12,13

    Thank you for showing me that I LOVE ME…  Happy Friday from Iowa! :)

    • Anonymous

      I just felt the same this morning, but the feeling after the workout seemed to motivate me today :)

      • Micha79

        Definitely… I can’t believe the difference I feel today working out this morning BEFORE work, then yesterday, doing my burpees AFTER work… I am happy, energized, motivated, and just overall POSITIVE! Way to go Bodyrock Jessan!! Keep rockin, and I’ll do the same!! :)

  • Mary Lou

    Very impressive numbers people! I have 20 lbs in my bag and here are my numbers:
    squat: 18, 18, 18, 17
    high knees:100, 82, 72, 90 (I still trip up a lot, but they are actually HIGH KNEES now!)
    reverse push up: 18, 18, 16, 18

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

    Hi all, I did this one yesterday and enjoyed it very much even if my 3 yr old was messing with me ,taking my rope, threatening (with a smile) to color on my beloved workout sheet( I copy the breakdown with photos and instructions for each workout and keep in a binder for easy reference ).  So my scores may have been able to be better but all in all I am happy with how I did and I had a great workout. I used a 37.5 lb sandbag,too.
    Here is how I did :SANDBAG SQUAT-23,23,23,23HIGH KNEES WITH JUMP ROPE-136,118,139,133REVERSE PUSH UP-20,17,16,16

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

    I did this workout today, June 17th 2011. My reps are as follows:

    Sandbag Squat (squats with 8lb free weight)-26/21/20/24
    High Knees (no jump rope)-90/91/70/60
    Reverse Pushups (bent over rows with two 4lb glass water bottles)-20/20/20/18

    How did the rest of you do? :-) I’m taking a shower now!

  • Anonymous

    Hi BodyRockers.Here are my scores 
    Sandbag squat  20 21 21 21 
    High knee with jump rope 130 129 126 135
    Reverse push up 17 16 15 16

    The combination of Max rep High knee and reverse push up was  so hard. 
    At the end my arms felt like they were pumped and heavy.
    Another great workout thanks.

  • http://twitter.com/misathemeb m

    woo! i pumped it ha. pretty please with my score since i upped the weight in my sandbag (i had virtually zero upper body strength 2 months ago).

    sandbag squat (with 10lb sandbag): 19, 16, 21, 20

    high knees sans jump rope: 118, 113, 110, 85–> my legs were literally dead weight at the end

    reverse push up on the dip station: 12, 13, 12, 12 (next time my goal is to do 14-15 per round, i’ll check in a month)

    happy friday everyone! workin’ for the weekend ;)

  • Vivi

    I just did it
    1/ squat with 10kg : 31.29.31.29
    2/ high knees (with always my feet in the jump rope !!!) : 118.135.120.100
    3/ reverse push up : 15.15.16.16

    I have to work again reverse push up, because that make a short time that I can do them, before I did push up.

    • MariaBjørgJepsen

      Awesome scores!!! Do you have a dip station???

      • Vivi

        No , not dip station, only 2 chairs with wooden handle !! So my hands are not in the same way but I can do reverse push up as i can !! haha But very difficult because it is only the 4-5th time iI can do it!! I have to work on it !!!

  • Rebeca

    Wow, my arms were burning during the workout!
    It’s one week ago since I sarted the training with you guys and I allready feel wonderful. Also some little tiny improvements in my body are visible :)
    I’m so proud of myself. I felt this way about ten years ago
    Anyway, my results are:

    round 1: 17/106/17
    round 2: 22/113/20
    round 3: 20/106/22
    round 4: 19/116/22It’s not much, but i gave it all I had :D Love you guys!

  • AmberRose31

    I did this workout with 1lb weighted gloves on and used a 10lb weight for the squats (no sandbag). I can’t do jumping right now so I did fast punches instead and no dip station so I did push-ups on my knees.  I will be so much more proud of myself when I’m not modifiying every exercise…when I can do them just the same as Zuzana!

    Squats: 20,21,21,20
    Fast Punches 118, 120, 128, 132
    Push Ups: 29,30,25,25

    My arms were shaking so bad when I finished the last push-up, and I was surprised at how out of breath the fast punching made me.  I wasn’t sure if it was going to be a good substitute for the high knees…but it worked great!  I just kept pushing to go faster and faster…and each round I beat my score from the previous one!  The push-ups are definitly the hardest for me.  I just don’t have the upper body strength yet.  So I make sure I do them every day now.  I can do about 10 using the chair before my arms shake too much to do any more, and I can do about 3 regular ones…so I’m not too far away…I hope!!

  • Anonymous

    I just completed this workout and I was wiped out! I pushed myself to the max today, just like you did. Honestly Z, knowing that you pushed yourself till you can’t talk really made me do the same. =)
    I replaced reverse push up with one leg tuck push up. My scores:
    1. Sandbag squat – 22, 19, 20, 19
    2. High knees – 146, 132, 130, 134
    3. Reverse push up => one leg tuck push up – 8, 9, 9, 10
    Also did 100 reps of row crunches. 

    Nice workout bra btw! Is that new? hehe. 

    Thank you for this crazy awesome workout! Off to the library now!

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

    1) SandbagSquat ~80° , 15kg:  22-19-16-17
    2) High Knees: 127-143-143-152
    3) Reverse Push up on ´USA´: 12-10-10-11,5

    Let me tell you something: I´d never felt so strong! I´m bodyrocking for long time now. but I almost did round about 3 workouts with ya. There were times I couldn´t train because of illness or motivationdef. I also did/ do lot of other sports variaty (climbing,capoeira,dance,cycling,running). But everytime I´m following  all workouts the whole week I got this huge progress.
    I just managed to eat 5 times per day what I´d never expected. And from time to time I bought new equipment to get into it. After reaching my own “barriers” like Ninja Jumps, new highscores etc.- those things become easy/normal to me. I go on walking -a lot more goals to reach!!

    It´s funny, but you only realize those things Zuzi and Freddy said/say by doing it!! And it´s true-no better way to rock your body :)

    Thx a lot,
    Love Carol

  • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

    Hy Freddy!
    Did you brake the burpee barrier? No scores from you lately… Hope you’re not turning into Al Bundy, since you’re living in L. A.! LOL

  • Anonymous

    Thank you for this:
    Sandbag Squat  23/19/19/22
    High Knees  97/93/89/87 – no jump rope straight high knee
    Reverse Push Up 13/14/14/16

  • MariaBjørgJepsen

    I really like the simplicity of today’s workout :) I just did the Dean Man Burpee challenge again this morning, so this one is perfect for tomorrow. I have to get up to work at 04:45, so 12 minutes only is just great for me :) Have a wonderful weekend, all of you!!
    Love, Maria

    • MariaBjørgJepsen

      I mean “DEAD man”, ha ha :)

    • Samantha R

      Have a fab weekend Maria. Sx

      • MariaBjørgJepsen

        You too, dear Sam :) Any fun plans?

        • Samantha R

          Going over to see my parents today and meeting my husband there too as he is working up in Scotland at the moment.  Going to see if my back will allow me to do the dead mans burpees then breakfast then off!  Sx

          • Donna

            I have always had a pull towards Scotland and I still haven’t worked out why. I would love to travel there one day. I am so envious!!!

  • marina_ru

    Did 121 at the previous one as well! Was sooo good! :) ))) 
    Looking forward to this one tonight (y) Thanx a lot!  

  • Anonymous

    Hi Z&F
     I did this now and still sweating my score
    1)20,18,17,17
    2)122,123,112start tumble,116 I use the rope whit the skip counter I find it easy to focuse on skiping
    3)20,16,15,16 the last couple rounds at the end I have scream it help me keep going.
    Thank you very much for other super work out.
    PS:The sun suiths you(nice tanned soon you will be like .2years go I can’t believe I am whit you over two years the time fly)
    Thank you

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  • Anonymous

    is there an alternative excersise that i can do in the gym instead of the reverse push up? they don’t have a dip station:( if i’ll decide to workout at home i could put a broom on two chairs :P

    • Anonymous

      There are several things you can use to do reverse push ups in a gym. We have this bench press machine at home that I used to use to do them before I got the dip station. I would just put my feet up on the bench, grip the barbell, and pull up. I would also raise the barbell so my arms could extend more. You can also use the the handles on a treadmill to do them. If you feel silly doing any of these things in a public gym, you can always do regular pull ups or push ups instead. Hope this helps.

      • Anonymous

        many thanks for your reply. i like your idea of the press machine and the handles of a treadmill. i will try both just to see witch one is more suitable.
        at the moment i’m not strong enough to so pull ups without help :(

        • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

          Don’t worry. Not so long ago even Zuzana did assisted pull-ups. So I guess it’s ok for us too. Important is to do your best! xo

  • Anonymous

    Good workout today….I’m KO! My scores (I do not have a dip station so I used weights 5kg each and I do not have a sandbag so I used my weights together 12kg):

    Round 1: 18-106-27
    Round 2: 18-110-22
    Round 3: 24-100-22
    Round 4:18-109-20

    Thank you so much Zuzana and Freddy….You don’t know how much these workouts means to me. xxx

  • Samantha R

    I couldn’t do the burpee challenge yesterday as my back was not good – its a little better today so got stuck into this one.

    1. 12k Sandbag Squat: 25, 26, 22, 21

    2. High Knee Skipping: 136, 129, 134, 131

    3. Rev Push: 20, 18, 18, 15

    I so need this workout bra….. Sx

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  • ulla

    Hi Chelsea,
    If you check the older videos in the ‘fitness tips’ and ‘stretching and cool down’ sections of the website, you’ll find some more information on Zuzana’s stretching habits and two or three routines, too. It’s given me some ideas to vary my stretching, maybe you can find some inspiration there as well?

  • ulla

    What works well is to weigh the chairs down with something really heavy. Just put your sandbag on one seat and some water bottles or dictionaries (well, I’m an interpreter, so I have a huge amount of very large dictionaries at home, I don’t know what you do) or whatever else on the other and get going. That way, you can use your bodyweight to secure the broomstick rather than having to pay attention to it’s slipping. Hope this helps!

  • http://www.facebook.com/Sharesss Alexandra Fedorova

    Love love the workout!
    Love love you outfit!
    Love love you tan!!!
    Does Freddie has same tan too? :)

  • Anonymous

    Hi I saw somewhere it is 30lbr(cc 15kg)

  • Anonymous

    Hi Guys, 

    I haven’t posted what I listen to when working out for a while and felt why not now…just a few…

    Beth Ditto – I Wrote The Book http://www.youtube.com/watch?v=UECeJzd-G30
    Lady Gaga – The Edge Of Glory http://www.youtube.com/watch?v=QeWBS0JBNzQ&feature
    Rye Rye – Never Will Be Mine ft. Robyn http://www.youtube.com/watch?v=6Z3OIACLcg
    September- Me And My Microphone (Radio Edit) http://www.youtube.com/watch?v=4grten4KoQ8
    INNA – Sun Is Up (Official Music Video) [HD] http://www.youtube.com/watch?v=zn7KCVLXRQY
    LMFAO – Party Rock Anthem ft. Lauren Bennett, GoonRock http://www.youtube.com/watch?v=KQ6zr6kCPj8

    Enjoy,
    –Chris

    • http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

      Thanks, Chris!

    • Anonymous

      And one more…I love the video and the song! Michael Jackson – Hollywood Tonight  http://www.youtube.com/watch?v=zjGtTUfPcI4

      –Chris

  • Vivi

    Zuzana wrote it under the picture : 30lbs / 13kg ;-)

  • Vivi

    NO you just go down on the floor ;)

  • Anonymous

    Hey guys. so it is all most 2 years since i found the site and it was the first day i was hooked. the last 2 weeks almost i have very strong pain in my back – did CT and dr. saying i have 4 disc eruption!!!!!need to take it easy for a few weeks. it is so hard for me not to workout. and everyone saying its because the sport i do, and that its to crazy , i souled not do it. and the first thing in my head its “when can i go back to workout with you” does anyone here had something like that before? is it possible to go back to this kind of high impact workout after recovery?i look at the site every day and see the new workout you put and so want to do it and cannot right now.Thank you

    • Hanna

      lol, did you just create a proper account? I just replied to your previous posting.

      Just let me add: disc dislocations should not be trifled with. From what I’ve heard and read about this sort of problem: Form is more important than speed when doing the exercises, and if I were you maybe I wouldn’t go for those really heavy weights anymore. Just don’t get too frustrated if you won’t be able to do all the exercises in the future in the way they’re presented here. You’re not alone with this problem.

    • Anonymous

      Hello Taltul73
      I KNOW you will doing this workouts after your recovery! You have to give it time….be patient…you will get there :-) )
      For a couple of years ago I had a serious disc eruption in my neck.The eruption had sqeezed in my bone marrow. It’s was aful. They didn’t find out about it for many months. I got an operation. The recovery took a long time but I was patient. I was afraid the firsts months of my neck…. I was anxious
      to move it. But we have a body that we have to move! After the recovery you have to move and do it slovely. If you feel pain you stop and you can to a lighter variation or another practice :-) In a while you will jump around with us BodyRockers again!! Be patient!! :-) )))))) Have a great recovery.

       It will be allright!
      :-) ))

      • Anonymous

        But you have to listen to your doctor first!! Maybe you have to do another workout program that the doctor describes! Be careful with yourself.

      • Anonymous

        Thank you for the encouragement.

    • Samantha R

      Hi Taltul – please listen to your doctor but its also wise to get a second opinion and perhaps ask if you can do some pilates and gentle stretching as that helped my husband a great deal when his back used to ‘go’.  Walking is also good while you’re recovering – boring I know but backs need to be treat with so much care and respect.  My husband had his back operated on in Feb but he did these workouts before and afterwards so don’t despair.  So frustrating though – I have problems in my cervical spine which are going to be with me until the day I die and I manage these workouts too.  Wishing you a speedy recovery.  Sx

  • Anonymous

    Hello

    I’m agree with SaraGS :-) But I don’t just consider you as my workout friend………You are our/my coach! You encourage us to move on. And help us to not give up! We love our coach!! :-) )))
    There for I wanted to buy you a cup of coffee, but couldn’t, you have an error on your site??

    Have you considered t-shirts with BodyRock.Tv???

    Have a great day, everyone!

    Love

  • Taltul73

    Hey guys. 
    so it is all most 2 years since i found the site and it was the first day i was hooked. the last 2 weeks almost i have very strong pain in my back – did CT and dr. saying i have 4 disc eruption!!!!!
    need to take it easy for a few weeks. it is so hard for me not to workout. and everyone saying its because the sport i do, and that its to crazy , i souled not do it. and the first thing in my head its “when can i go back to workout with you” does anyone here had something like that before? is it possible to go back to this kind of high impact workout after recovery?
    i look at the site every day and see the new workout you put and so want to do it and cannot right now.Thank you

    • Hanna

      Maybe go through the exercises with your doc and ask which ones you shouldn’t be doing because of your back. Maybe you can identify a certain class of exercises which you should better leave your fingers off? I’d say take it easy until you’re fully recovered, and then maybe modify those which put too much strain on your back. I modify some exercises when I think it would hurt my joints. I have problems with my knees and sometimes with my shoulders, depends on how much time I spend sitting at my desk working :/  When I see the workout I can usually predict which exercises would be bad for me, and then I modify or substitute them.
      Get better soon! Get rocking! Best wishes!

  • Anonymous

    Just finished, and was I sweating and out of breath. Whew thank goodness it was only 12 minutes:
    Sandbag Squat: 22, 19, 19, 18
    (Though sandbag only weighed 20 lbs. Plan on getting some pebbles this weekend to add more weight.)
    High Knees with Jump Rope: 112, 105, 107, 100
    Reverse Push Ups: 17, 14, 13, 13
    That was great. Thanks as always.

  • Jazzy

    Sandbag squats ( 15lbs) 30,27,24,25
    High Knees Jump Rope: 112,116,106,119
    Reverse Push-up: 20,20,19,21

    Thank you for the Great Workout.

  • creedy2280

    Squat 22-19-23-20  (with 20lbs weight)
    High Knees 144-127-150-162 (no rope ceilings too low and i have a ceiling fan)
    Reverse Push-up 16-17-18-17 (used an unloaded barbell weight bar and two chairs today.  so happy i got past 10…did them in small sets of 4s then pushed for some extras)  so excited!  I was wondering how strong i would be at this.  So pleased..indeed!

  • Donna

    NO PUMPING IT FOR ME:( ENJOY YOUR WORKOUT!!!

    • MariaBjørgJepsen

      Is everything okay, Donna? I hope you’re feeling better soon :) PLEASE, don’t get too sad while you are unable to workout. We have all tried that mental pain and suffer, but just keep in mind, that you can come back and ROCK anytime you feel totally ready, my dear. Take care of yourself!
      Love, Maria

      • Donna

        Thanks Maria, you are to kind:)

        • MariaBjørgJepsen

          Not at all, I just plain care about you :) Are you doing okay now?

          • Donna

            Thanks Maria, much appreciated. My leg is still bruised and swollen,  I can’t use my knee for anything as it is still tender. I just have to wait till it heals in case I do more damage. The doctor said 5 days give or take but I think it will take longer till I can fully lean on my knee without pain. My dad made me laugh tonight because he compared me to Bruce Lee…lol

  • http://profiles.google.com/punknfit Andy haros

    hi, i was wondering what kind of stones is zuzy is using in her sandbag, i couldn’t make it out, help anyone? thanks.

    • Anonymous

      Hi you can use any small stone I use the one you use on garden as decoration  or on driveway.

    • Vivi

      Zuzana shows us what she uses at the end of the video of “Give me Everything” workout

  • Kat:)

    ok here are my scores :)  (all of these proper form, and squats to the floor Baby!!)
    sandbag squats (28 lbs bag) 17 16 19 21
    high knees (sorry no rope still no room) 145 144 147 146
    reverse pushups 28 28 35 39

    Thank you so much Zuzana and Freddy for the push ;)

    • Vivi

      Amazing score for reverse push up !!

    • Samantha R

      Awesome results Kat!! Sx

    • MariaBjørgJepsen

      Very nice pushin’ there, Kat ;)

  • http://delightfultastebuds.com Jos

    Woot I just got my dip station today and can’t wait to do this workout tomorrow!! :D

    • Vivi

      You’re lucky !!! Me I can’t buy one because not enough place, and because of the price too…..:’-(

      • http://www.facebook.com/Sharesss Alexandra Fedorova

        Can’t get one too just because they don’t ship it here :(

    • MariaBjørgJepsen

      You are very, very lucky, Jos :)  
      It costs triple the price to get the station shipped to Europe: boooooh!!!! And they do not sell anything like it, here… HAVE FUN with it!

      • Mummy mad

        i bought, and i leave in Europe, you are right, the taxes and the shippment are both expensive !!!! but sometimes they have an wharehouse in England that sells their products, ask them something like that. Lucky and buy!!!

      • zsukam

        The same, I live in Germany and the shipping price is so high. :S I do the same movement with a rope attached to pull up bar, like TRX training. I did it always under the kitchentable :D

        • MariaBjørgJepsen

          GREAT idea with rope on my pull-up bar, Zsukam :) Thanks everyone, for taking your time to reply my silly “complain” :) You are the best!

      • Charlie D.

        I do it under the kitchen table too.  It works like a charm.

  • Parrot

    “Amazingly brutal” are the best two words to describe this workout; just finished it and I still can’t catch my breath. Not to mention I’m dripping in sweat xD Thanks for kicking my a$$ once again, Zuzana and Freddy :D  

    My scores (are a bit mediocre, but I’m striving to be better!) 

    Sandbag Squat: 17-18-17-15

    High Knees: 95-109-70-117 

    Reverse Pushup (substituted with a regular pushup because I don’t have a dipstation or acess to a park or even two chairs to put a broom across xD) : 7-8-5-6 <—- I was doing a full pushup with no beginner modifications!  

  • Anonymous

    125 in 10 MINUTES! HOLY @#$% you’re good!

    So I was so tired today from a absolutely brutal day at work I told myself OK if there is a new workout posted then I’ll do it, but if there’s not one posted then I’m not doing one today. Well well well sure enough, a new one was posted! So I’ll be doing it :)

    Thanks for posting so many new workouts in a row each day! I know it’s a ton of work but as you can see you’re wish is coming true…you are pushing people like me to not quit, to get in the best shape of our lives.

    Thank you BOTH for all the work that goes into publishing these new workouts; you’ve got some of the most dedicated followers I’ve ever seen in a blogosphere.

    <3 Aia

  • Anonymous

    I love your top Zuzi! Is it a Lulu one?

    • Anonymous

      yes, it’s Lulu :)

      • Anonymous

        Thanks!! I’ll get it ;)  
        The pants are awesome too.
        THANK YOU ALL for your feedback!

    • Samantha R

      I need this top in my life…..unfortunately they don’t stock in the UK!!!  Might have to get my mother- n-law to buy it for me and ship it over next time she’s in Brandon.  Its called ‘Illuminate’ Claire.  Sx

      • MariaBjørgJepsen

        Thanks, Sam :) I love it, too! plus the world’s coolest turquoise Nike shoes from yesterday: true love!!! ha ha :)

    • http://twitter.com/misathemeb m

      it is lulu! i have it as well, it’s called the illuminate bra. sort of a pin up vintage style i love it! fits great :)

  • ZoeRocker

    I don’t see your reps here. I was hoping to try and beat you!

    • Anonymous

      Zuzi have reps underneath her’s picture

  • Melissa

    I am in love with your workout clothes! I am going to a fitness conference at the end of July and I am going to have to invest so I can be looking good just like zuz!! I <3 BR

  • Stephitza

    I love your new Lulu clothes, Zuzy!  Did you know you created a Lulu addict?  Before you, I didn’t know of lulu… and now I check the website all the time and buy way too much!!  I also want to work at the store now, too.  lol

    hehe you know what I noticed?  In the video, your hair is in pigtails and your nails are black… and in the still photo shots, your hair is down and your nails are light blue..

  • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

    Hey guys, I haven’t seen new pictures of Bodyrockers lately, I love to read everyone’s experiences and stories! Have a great weekend!

    • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

      Ya I miss that too but maybe it’s because they are redesigning the bodyrocker profiles???

  • Anonymous

    I was waiting for the new workout of today and in the meantime I checked out some really old ones, when you were using bodyweight for most of your trainings. I just LOVE them! It reminds me of the time I “found” you. I was shocked! How can a girl push so hard and have such an amazing body? I thought you were an alien or a robot or sthg :) But now I consider you a workout friend, ’cause we really do workout together every day :D
    Anyway, I did the the Ab Bliz Workout from Dec 18 2009. Tomorrow I’ll try an old one again (as I don’t have the sand bag and the dip station (just moved to Canada).

    You know what would be fun? If you posted the very first workout video, I believe it was from 2008 (or sooner?), so we can see how your “camera skills” have improved :D

    Love*

    • MariaBjørgJepsen

      I LOVE that idea with the oldest video, ha ha :)

    • http://www.facebook.com/people/Iarina-Croitor/610265567 Iarina Croitor

      I would love to see the first video as well :)  

  • Dana Kocis

    Heeheehee – I’ll be sure to destroy myself tomorrow! We have reservations to a really nice restaurant, but no steak and veg for me until I Pump It! ;) A short while ago I completed my own workout for today – the Just Can’t Get Enough Challenge (Capoeira move with jump up x 60), but I broke it down to 6 rounds of 10 Capies, and 100 skips (took 17 minutes), and then I did some floor work which I rarely do anymore for 10 minutes.

    Guys without Dip Stations – the broom always worked for me in the past – we have these IKEA stools with arms that go up for the back support, so the stick had a place to settle in. I’ve also seen people write about doing them under their table. ***I would also suggest, if it’s nice weather where you live – go do your workouts in a park – there are always some monkey bars or whatever-you-can-think-ofs to use for this movement – I love doing my workouts outside =) ****

    • http://profiles.google.com/laura.bergstrome Laura Bergstrome

      Awesome, thanks for the tip Dana! How could forget that there are parks just outside the door???

    • http://profiles.google.com/laura.bergstrome Laura Bergstrome

      Awesome, thanks for the tip Dana! How could forget that there are parks just outside the door???

  • http://profiles.google.com/laura.bergstrome Laura Bergstrome

    I don’t have a dip station (yet!) any suggestion for an alternative to the reverse push up?

    • Krysta

      I usually just do a regular push up instead.  I wish I could get a dip station but I live in a small apartment and have no room :(  I would also like to know of an alternative to one!

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        I was thinking of doing the same thing… I just remembered a work out in Malta when Zuzana used a broom handle across two chairs. the grip would be different, but could work. (When I tried it the broom rolled around :-)  

    • Heather

      I used the underside of my rectangular dining room table to do reverse pushups until I got my dip station – it’s a BIT wider than the dip station but it was great. Either feet under the table, grasping the sides with your hands or head under the table… both worked for me.  Sometimes childrens’ play areas at parks have great things you could use, too. Good luck!!

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        that’s a good idea too! You BodyRockers are so smart! I really appreciate all the great advice

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        that’s a good idea too! You BodyRockers are so smart! I really appreciate all the great advice

    • Hazel

      @google-b3a26c4b347fd6b6683f113696af6f64:disqus You can do dumbbell rows? If you have no dumbbells, you can use big water bottles, or any cylindrical object thats heavy.

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        nice! thank you for the tip :)

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        nice! thank you for the tip :)

        • Hazel

          Welcome!

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

        I use six-sided 25lb free weights with holes in them that go on a dumbbell bar and do rows with them. The only thing that really gets tired are my wrists because of the way I grip them. Not too many ways I can grip them other than how I do it. The holes help me hold on to them easier, but maybe I should try something else? Anyway, that’s what I do. I have no $ for a dip station. I tried using one end of my kitchen table but it’s too light and I almost up-ended the thing! I did have a railing outside next to my driveway that I would do reverse push-ups, but it’s currently cluttered with firewood underneath it. Darn! Sorry, just blabbling on….

        • Hazel

          Ahaha, I can totally understand that. Which is why the free weight rows are so much easier as a substitute. I’m a little too shy to do this at the kiddie park near my house and the dip station isnt shipped to my country. Plus, I live in a single rented room, so I cant really clutter it up with too much workout equipment,  hence the need for a ton of modifications everytime Zuzi uses her equipment. 

    • Anonymous

      I use an old lady’s walker.

      • Stephitza

        Where can you get one of those things?

        • Dana Kocis

          At the link under their Workout Breakdown ^^^

          • Dana Kocis

            Ooooops – a walker – there are shops specifically for folks with disabilities (with the electric buggies and all that – look one up in your area, we have one just around the corner from our apartment.

        • Anonymous

          I got mine from my parents attic.  There tends to be lots of interesting things up there.

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        that’s fantastic! However, I hope to not have one of those kicking around the house and day soon ;-)

      • http://profiles.google.com/laura.bergstrome Laura Bergstrome

        that’s fantastic! However, I hope to not have one of those kicking around the house and day soon ;-)

    • ZoeRocker

      You can use two sturdy chairs with the backs facing eachother. Works for me!

      • ZoeRocker

        oops… and a broomstick across them…