hello, anybody any suggestions for a beginner version for the ninja jump? i tried but heard my knees weeping, they hurt too much..

If you go back into the older work out, Zuzana has posted modifications for beginners 

If you go back into the older work out, Zuzana has posted modifications for beginners 

crazy!! i did this one this morning for the first time :D
so here were my scores:
–surfer
13, 10, 10, 9
–round kick and knee crunch (dip station) left leg
14, 13, 10, 11
–round kick and knee crunch right leg
13, 12, 12, 12
–123 push-up
14, 14, 13, 13
–ninja jump and sandbag pickup
8,8,8,8

thanks so much, guys! what you do is a miracle :)

i would really like some new workouts without any equipment… ;)

I really love your new shoes!! i must get a new ones! 

What would your recommendation be for an alternate to the knee crunch if I don’t have a dip station?

Hey, can’t wait to do this one- any suggestions for the round kick and knee raise until i get my dip station? ( which is a requested birthday present!excited) Round kick with a chair…but knee raise? Thanks Freddy and Zuzana, you guys have brought life to my weights routines. You should get some promo shirts and gear going! Everybody would want it!! xxx BodyRocking forever! 

While I really appreciate the intensity equipment helps bring – I too would love to see new workouts with little to no equipment involved. I love to try and keep up with you, but without the equipment I just -know- that I am not getting as good of a workout as I could be.

I beat my personal best.  Last time I could not complete this.. Today my scores are:
surfer 10 9 8 9
round knee knee crunch
R 9 10 9 91/2
L 11 11 10 12
1-2-3 push up 11 10 11 11
ninja jump sandbag pickup 4 51/2 6 7

Thank you Zuzana and Freddy :)

This is a great workout, thanks for reposting.  A quick, kind and respectful thought to those who continue to request workouts without equipment… please let Freddie and Zuzana do their thing.  They are hooking us all up with FREE workouts, so be lets remain grateful.  There are TONS of workouts and exercises on this site that are without equipment, so please reference those.  Furthermore, if you ever need help with finding a bodyweight alternative to an exercise that uses equipment, please ask in the comments section and I or another BodyRocker will be more than happy to lend some ideas.  I hope this post finds everyone on the happy side of life.  Cheers!

So if you don’t have a dip station the only other suggestion I have would be two table chairs back -to-back and you can still do the knee raise. Don’t use folding chairs. I’ve tried them in the past and they are not sturdy enough for me. They may collapse inwards on you. Table chairs are more upright and sturdy. I still do not have a dip station yet but, since it has been a permanent staple to these workouts I’m reconsidering purchasing one as well because I found that on my husbands dip/pullup station I’m finally strong enough to do actual bodyweight dips which I have been working on for forever yay!

I’m looking forward to doing this workout.  Being a relatively new bodyrocker, I haven’t seen this one before.  But…. my quads are so sore from the workout two days ago.  I must have put too many books in my bags for the squats.  I had good numbers, though.

Went back to the other Poker Face Workouts, one from Dec. 14.  Zuzana was funny talking about eating too much at Christmastime.

I always use two chairs for the round kick and knee crunch. One on my right side and one on my left, I am in the middle and I hold on too both sides of the chairs like you would a dip station and off I go…

I always use two chairs for the round kick and knee crunch. One on my
right side and one on my left, I am in the middle and I hold on too both
sides of the chairs like you would a dip station and off I go…

I always use two chairs for the round kick and knee crunch. One on my
right side and one on my left, I am in the middle and I hold on too both
sides of the chairs like you would a dip station and off I go…

Bring one leg up in your starting position,  if you still can’t do it this way then use both hands to help you push up:)

what size is your sandbag Z? When you go to the site they have 3 sizes??

I’ve now done this 3 times since I started bodyrocking. Here are my scores:

SURFER
1st – 11,11,10,10
2nd – 13,11,10,10
today – 14,12,10,10

ROUND KICK/KNEE TUCK(L)
1st- 13.5,15,14,14
2nd- 17,15,13,15
today-17,15,14,13

ROUND KICK/KNEE TUCK(R)
1st- 14.5,16,15,16
2nd- 19,16,16,14
today- 17,14,14,13

1-2-3 PUSH UPS
1st- 11,10,9,9
2nd-10.5,9,8.5,9
today- 12,10,9,8

NINJA JUMP/SANDBAG PICK UP
1st- 9,9,9,11 (without sandbag. I did a jump instead)
2nd- 7,7,7,7 (with 10lb free weights)
today- 7,6,5,6 (with a 30lb backpack) 

I pushed so hard today that in the middle of round two, I thought I wouldn’t finish it. However, I told Brutus to move aside as I round kicked him into oblivion! I was sweating bullets!

I had to modify this one again because my wrist is still sore. :(
Surfer: 7, 8, 9, 8
Round Kick with knee up R: 14, 16, 17, 17
Round Kick with knee up L: 15, 16, 17, 16
Star Crunch: 14, 15, 17, 15
Ninja jump/stand up: 5, 4, 4, 4.

Not bad… I dislike not being able to do the complete workout. Although my modifications are fine.. Man those ninja jumps are awesome!

I thought I wouldn’t have equipment or would have to pay money but a simple gym or duffle bag from home will do.  Fill it up with whatever you would like from home, I used a towel and filled it with some of my books.  I also use chairs either from the gym I’m at or from my home kitchen.  The only thing I have purchased is my interval timer which is priceless when it comes to perfecting my performance and beating my score.  It makes me push harder.  And if not there are modifications and alternatives for any type of exercise.  I hope this helps as I too had questions and am going into my second week.

I do the same thing since my dip station broke, and it works perfectly fine :]

I will do this tomorrow morning! Thank you Suzana! I agree with Ohio GCBR.

This came in so late so I had to do another workout, but I did one from my self magazine except that I added high knees in between each exercise and it was tough, I was trickling sweat for more than 20 minutes after.  I will be doing this exercise tomorrow for sure for that extra challenge.  Here were my scores for today.  It was 10-20 intervals with 36 rounds.  18 minutes total!

Squat Jack           14-14-15
High knees           64-66-68
Surrenders           6-6-6
High knees           64-68-68
Spider Man           9-10-11
High knees           62-70-74
Backside Burner   10-10-12
High Knees           66-68-69
Star Crunch           12-13-15
High Knees           70-70-71
Capoeira Kick          6-6-7  By the way this one was the hardest and required tons of balance and strength.
High Knees           69-74-75

Have a great day!

OMG…I just finished this and I am relieved to say I don’t feel or need a second workout today. This is intense and by the third round I had enough but I kept on going:) I made a Greek bean soup with celery, carrots, onion and garlic last night for the family dinner and I couldn’t eat any because I hadn’t earned my carbs. Looking forward to my well earned lunch:) With no homemade warm bread from the oven with lots of butter because I have a special event coming up…

These are my scores;
1.Surfer 9,7,7,6
2.Round kick & knee crunch (left leg) 13.5,12.5,13,12.5
3.Round kick & knee crunch (right leg) 14,13.5,13.5,13
4.1-2-3 push up 13,14,14,14
5.Ninja jump & sandbag pick up 7,6,7,7 (modified version with one knee up)

She uses the power model which is the smallest one. If you want to confirm this, click on the products tab at the top of the page and go to the post about the sandbag.

I use two chairs to replace the dip station, and filled a backpack with 30lbs of rice.
Works just fine for me. Same effort and same results. :) Cant wait to do this workout tomorrow!!

Chow!!

Hi Beth, there is no right or wrong weight to begin with. Begin with what feels right for you:) You need to experiment with the weight while doing a workout. If to heavy then take out, if to light then put it. I started with 8 kilos but everybody is different. Hope this helps:)

if you can’t click on this link http://www.bodyrock.tv/2010/12/15/ninja-jump-sandbag-pick-up/

then type in March 22 2011 and you will find Zuzana’s tutorial for the ninja jump!

best,

First time doing this workout today. I really liked this workout & I can’t wait to try it again so I can beat my scores. Ninja jumps were very hard to do, I fell one time on my butt when jumping up. =P 

Surfer:: 9, 8, 8, 7, 

Round Kick Knee Crunch (left):: 10, 9, 10, 10

Round Kick Knee Crunch (right):: 10, 10, 8, 9

1-2-3 Push Up:: 10, 11, 11, 12

Ninja Jump & Sandbag Pickup:: 3, 3, 3, 3

I have done this workout many times with no equipment at all and a very intense one. 
Last time i did it i did the following.

1.Surfer
2.Knee raises with two chairs
3. Side plank + 2 knee tucks switching sides
4. 1-2-3 push up
5. Ninja jump + pike jump

Now that i remember it, it was quite INTENSE! 

I loved this workout!!  Just finished it now and I feel great. Those Ninja’s ROCK!
Surfer: 10/8/7/8
R.K & K.C (right): 12/11/11/10
R.K & K.C (left): 13/10/12/11
1-2-3 P.U: 11/12/12/12/12
Ninja & S.B P.U.: 5/4/4/5

is there an alternative exercise to the ninja jump?  I hurt my knee a week ago (stress fracture) and can’t jump on it.  I would rather do something similar in intesity instead of an easier variation of it…but if I can’t find anything before tomorrow morning I’ll just do the easier variation.

I just had to say this before i do the workout….ZUZANNA YOUR HAIR LOOKS AWESOME! Dark hair looks great on you, light hair, blonde hair……but this….WOW! super stunning!

Any ideas on how to replace the dip station workout WITHOUT using two chairs since I dont have stable ones? Best I can figure is to use my folding chair for the round kick and then get quickly on the floor and do a leg lift. Hmmm.

This is my 4th Poker Face workout…since it was my 1st BR workout ever, I like it alot.

I didn’t beat my scores form last time, but I’m happy overall.
Surfer
Me 12.5 – 9 – 8 – 6.5(weak!!)
Him 10 – 5 – [he did regular  burpees for the last 2 rounds) 9 – 8

Kick Over Knee Raise
Me
LT 18 – 17.5 – 15 – 13
RT 18 – 18- 17 – 17

Him
LT 8 – 8 – 7 – 7
RT 9 – 10 – 10 – 9

123 Push-up
Me 13 – 14 – 13 – 14
Him 12 – 14 – 12 – 11

Ninja Jump Pick Up (we each used a 20# dumbbell)
Me 10 – 7 – 7 – 6
Him (used hand for balance in NJ) 5 – 5 – 4 – 3

He followed with ~ 10 min skipping, I followed with stretching & 4 min skipping.

I used to spend lots of $$ on a gym membership every month.  Now that I have this amazing , wonderful, inspiring site, I took the $$ formerly used to pay my gym membership and invested it in this equipment. I live in a small NYC apartment and what I have fits very nicely.  the most expensive piece of equipment is the dip station, but 2 chairs back to back worked for me until I was able to afford the dip station. No matter what obsticale you run into during your bodyrocking, you can overcome it! Just keep going forward! 

I did this in a park once, & this was my sub:

(adds 1 min per round, for 24 min total)
roundhouse kick, alternating legs
lying leg raises on the mat
low jumping jacks or high knees (added to make it more intense overall.  This adds 1 min to each round for a total of 24 min rather than 20) with or without rope

option 2:
I remember that it felt awkward to alternate legs for the roundhouse kicks.  This option adds 2min per round, 28 min total
roundhouse right
roundhouse left
lying leg raises
jacks/high knees +/- rope

option 3
side hop side kick (see the last exercise of the Fierce Workout for this move http://www.bodyrock.tv/2009/11/27/fierce-workout/)
lying leg raises on mat
jacks/high knees +/- rope

Hope that helps!

I already did one of your older workout (Rock N No Rolls) this morning so I’ll do this one tomorrow.

I’ve done this one 3 times before but minus the dip station so tomorrow will be my first time to actually do this workout the way it is :D

here’s my score:
surfer: 11, 8, 8, 7
round kick: Left – 9,9 1/2, 8, 9 Right- 11, 11, 9, 10
1,2,3 push-up: 10, 8, 7, 8
Ninja jump: 6, 4, 5 1/2, 5

that was intense!…..
Surfer – 8  7  8  8
left round kick knee crunch – 12   8  8  9
right round kick knee crunch – 10  8  8  9
123 pushups – 13  12  13  12
ninja jump – 2   10  10  11 (took me a few tries to figure it out..tonight was the first time i’ve ever done those!!!)

you and me both!….Brutus tried to stop me after I mucked up my first round of ninja jumps…but i just kept saying “you got this!” and let me tell you…I’m soaked!

before I got the 2 stools that I now use for this (aka – my saddle bar stools), I would just do the side part then step up to my door chin up bar …hang from it and crunch up…it works…but it will slow you down a touch!

Hi!!
My scores:
surfer 13-9-9-9
round kick & knee raise right 13-15-12-14
round kick & knee raise left 12-13-13-12
1-2-3 push ups 15-15-15-16
ninja jump & sandbag pick up 4-5-4-5

This workout is crazy yet awesome at the same time! Really enjoyed it! I replaced the round kick exercise with knee tuck & one leg push up. My aaarms! My scores:
1. Surfer exercise – 12, 10, 9, 10
2. Knee tucks combo & one leg push up (R) – 8, 7, 6, 6
3. Knee tucks combo & one leg push up (L) – 7, 6, 6, 6
4. 1-2-3 push up – 7, 8, 6, 7
5. Ninja jump & sandbag pick up – 5, 5, 5, 4.5

Plus 20 minutes skipping. =)
How did ya’ll do? 

Thanks a lot EVERYBODY ! 

today I repeated bang bang and mentally getting ready for this one in the evening :))) looking forward when I see your posts
have a nice day bodyrockers ;)

Thanks Donna ! :)

I believe this is my 1st time doing this wokout, i couldnt find it on my workout book.

Surfer: 13,13,12,11

Lt Leg Round kick& knee crunch: 16,15,15,16
Rt Leg Round kick & knee crunch: 18,16,16,17

1-2-3- Push-up: 16,16,15,15
Ninja jump & Sandbag Pick-Up: 7,7,7,6.5 (15lbs bag)

Great workout! It made me sweat like crazy and my muscles feel thoroughly whipped. For those of you that don’t have a dip station, chairs really do the trick. Just make sure to put something heavy on them so they don’t slip away from you. :) 

 Yeah, I also replace exercises if I don’t have the equipment and it works as well. just du something similar or somehting else. I am so grateful for this site providing so many possibilities and help for getting and staying healthy and everything for free!!

i enjoyed read all the comments from bodyrockers just to kick up my day.. and the adrenalin start to pump up!! Here my scores for today..the 1st time im doing this w/ot on 23 march 2011.. n the progress..

surfer – 13, 12, 11, 10
old       10, 9, 8, 8

round kick/knee crunch (L) – used chair
           14, 15, 14 1/2, 15
old       12, 12, 12, 12

round kick/knee crunch (R)
            14, 16, 16 1/2, 16
old        11, 12, 11 1/2, 12

123 push up – 18, 18 1/2, 18 1/2, 18
old                 15, 16, 16, 15

ninja jump and sandbag pick up ( 14 lbs)
             5, 7, 7, 7
old         5, 7, 7, 7, 

and i did 15 minutes jogging use the staircase…i called it – *Stairs to Heaven* .. and done.
Cant wait for tomorrow workout!!!
Cheers to you all

Just be creative! I have neither a sandbag nor a dip station, but I use either normal dumbells or a rucksack filled with books for a sandbag. The door-frame pull-up bar I usually use as a substitute for the dip station won’t quite do this time because of the round knee. So what I will do is split this exercise: First half of rounds: round knees over a chair, and second half of rounds: knee raises on my pull-up bar. Slightly different, but more or less to the same point as the combination.

Nice to see you’re sticking with us and working hard – and that you’re still enthusiastic about BodyRocking! Keep up the good work!

I do round kicks in one interval alternating sides.  and the next interval I do knee raises either off my chin up bar, off a high chair or off the floor.  It works out exactly the same amount of time

Wow creepy! 
I had this workout planned for today, just did it :)

Hi Sherice,

Zuzana and Freddy have a Power Package.

–Chris

It was so nice to read all these inspirational stories this morning. They really gave me a motivation to do these workouts. :) 

Here’s my scores: 
1.Surfer: 12,9,9,9 
2.Round kick & knee crunch (left leg): 14,14,14,15 
3.Round kick & knee crunch (right leg): 14,14,14,15 
4.1-2-3 push up: 10,10,9,10 
5.Ninja jump & sandbag pick up: 6½,7,7,7 

They recently did those LA hotel workouts with no equipment, plus you can find plenty of workouts on the site that require no equipment. Also, you can find allot of alternatives if you don´t have the proper equipment. >.<

Yes I know all of this, and I did the Hotel Workouts many times…but am i not allowed to bring in my wishes? I didn’t want to upset someone here o.O at least not Zusana&Freddy, because I love what they do.

Sounds nice, but you really must have very stable chairs ;) i couldn’t do this with mine -_-  but this one excercise can of course also be replaced…but i think it’s pity, that it is almost a whole different workout know :(

Oh, i didn’t thought my post would upset so many….of yourse I will let them do what they do, because they do it PERFECTLY! :-) And I also clicked through the page before, looking for the tons of workouts without equiptment..and I know that they exist! I just thought, that we know had a week full of equipment exercises, and the new week starts like this the same way…but really I didn’t mean it in a bad way -.-

Zuzie, Freddy and all you bodyrockers out there, I’m feeling on top of the world today!

Last summer I had been under a diet experience that made me give up just about everything I loved eating and drinking for a month and really cleansed my system but let me craving for all those things so much, that after the month it all came back doubly strong!

I spent the rest of the summer blaming myself for the pounds’ come back and all the belly fat that came along with it, and my self esteem, I must say, took a drop so hard that I could hardly imagine myself in a dress or a bikini…

2 months ago I, like most of you, was strolling around youtube, trying to find my way out of the fat rutt and came across Zuzie and one of her workouts. The way she looked, of course, interested me but I have seen enough fitness videos to realise that was never gonna be me. It was something else that made me want to follow the channel. It was the strength Zuzie expressed. the videos were all about strength and how powerful you can feel when you take action in your own life and health.

Back where I live summer is really hot and being hidden in clothes isn’t possible. So dresses, skirts and tank tops are a must. But for me that just wasn’t an option, ’cause I don’t like my arms, legs and most dresses just didn’t fit me.

Well, can’t begin to tell you how happy I feel today. I tried on a dress I dind’t try for years ’cause I couldn’t get it below the waist… It not only fits, but it also needs a belt to fit my body!
My arms are out, my legs are out and I’m damned proud of them, even thouhg they may not be the perfection I see around in other girls…

I definitely feel the power and change bodyrock has brought to my life. I go trough two workouts a day and 1 month ago I had difficulty in geting trough one!

lol, everybody take it easy!
I must say, I’m all for only a little bit of equipment and keeping exercises simple. But I must also say that I like my new pull-up bar. Reverse push-ups and knee raises are really challenging and much nicer since I don’t have to worry about the chairs falling over anymore. Adding weights to exercises which have become too easy is effective as well. So, a bit of equipment won’t hurt but can even make a significant difference to the intensity of an exercise. Those who don’t like equipment can leave it away, can’t they.

I love going back to my journal and challenging myself to beat old PB’s – yesterday I revisited Six Pack & Love Handles Workout and set a new PB of 19:01 (previous was 20:47).  I couldn’t remember this one today being so hard but I pushed and beat my old scores from Dec:

Surfer: 15, 12, 11, 11  (prev 11, 10, 9, 9)
Round Kick & Crunch L: 18, 17, 16, 18   (17, 16, 17, 16)
Round Kick & Crunch R: 19, 19, 17, 16   (18, 17, 17, 16)
1-2-3 Push Up: 13, 12, 14, 12 (  11, 12, 11, 12)
Ninja Jump & 12k SB Pickup: 8.5, 8, 8, 8   (5, 7, 6, 6)

Going to go for a walk to cooooool down! Sx

Hi fayechen – don’t worry;)  Sometimes the workouts with the equipment can feel funny when you think you haven’t got anything to use but its quite fun to find stuff.  I went for months using a gymbag filled with cat litter as my sandbag which worked a treat.  I also used the kitchen table for reverse pull ups and kitchen counters chairs and a broomstick.  Sx

I underestimated this workout…I’m wiped out.
I couldn’t do the ninja jump so after the first round I changed to squats. Gotta practice that :D
Gonna take a shower now, eat lunch and study. Keep on rocking guys!

My scores:

Surfer: 11/7/7/7

Round Kick, Knee raise left: 11/11/10/12

“” right: 14/13/12/13

123 Push-up: 7/8/7/7

1.round
Ninja Jump and Sandbag Pickup, 2.-4. round  squats: 4/15/22/22

l do burpees instead for a bad knee

Hi everyone, I wanted to post a subject, I think I have posted something about this before.. but do any of you guys (girls) have problems with the workouts in the time of your period.. Because I have a big difference in my performance… Do any of you have some strategies for dealing with this? Maybe things you eat or avoid, or a difference in worming up? Zuzana, how do you deal with this?

From one bodyrocker to another – I would like you to keep feeling on top of the world everyday:) I love reading stories like this:) You can do anything you set your mind too.

Last time I did this one I didn’t have an interval timer so it was good but not a great workout. This time it was great! My scores:
Surfer: 11,10,10,9
Round Kick Knee Crunch-L:15,14,14,14
Round Kick Knee Crunch-R:14,15,15,14
1-2-3 Push-up: 13,12,12,10
Ninja Jump Sandbag Pick-up:5,5,5,4

Just finished this workout :D I love it, because this is one of the workout where i can weigh my development. The last time when I was doing, I couldn’t do normally 123 push up, just a little bit, and the same with ninja jump, I could do half. But now I can do more surfer and regular 123 push up and ninja jump too. Your site is wonderfully inspire me, but when I think, this development is mine, this is also inspire me. Thank you! I’m grateful to you, incline me better thinking and do a better way in my life :)

Surfer – 13,9,10,11
R.K&K.Cr left – 12,12,10,11
R.K&K.Cr right – 11,9,11,11
123PushUp – 15,14,11,14
N.J&SB.P.U – 4, 4 1/2, 5, 5

Awesome Audra!  I’m desperate for a dip station but it costs so much for us to get one here – for now I’m still using the side rails of my (now redundant) running machine. Sx

The last time I did this one it was one of my first workouts. Plus i only was able to do half of it. This time i did all 4 circuits and pushed to my max,by the 4th round i was almost crying. lol.
sufer:11/10/9/10
Round kick left leg: 14/13/13/11
Round kick right leg: 12/14/12/13
123 pushup: 13/12/12/12
Ninja jump with sand bag: 6/6/6/6
i am so glad this workout is over, it was hard!! in a good way though.
Have a great day everyone

I ended up replacing the ninja jump with sandbag squats.  Felt pretty hard…so hopefully I picked a good one!

Does anyone have a good way to keep track of workouts and scores.  I find this difficult, especially since we are not repeating the same workouts often.

can’t wait to do this this evevning :) i will try to do the ninja jump, if i’m not strong enough i will replace it with burpees :P
these exercises are like an addiction. since i docovered this site i’m more motiveted:)))

I had to replace a couple of the exercises becuase I can’t jump so instead of the surfer I did the Leg Elevated Plank with Hip Circles (KILLER!!) and instead of ninja jumps I did Sandbag Sumo Squats.  I used a backpack with 12lbs in it, and 2 charis instead of a dip station.  For the first round on the 1,2,3 push ups I was able to do regular push-ups (YAY) but by the end of the second round I had to do them on my knees.  Brutus hit me in the 3rd round hard…but by the 4th I was pushing to my total max!

Elevated Plank: 23,22,18,24
Round Kick Knee Crunch: L 14,15,14,15  R 15,15,15,15
1,2,3, Push-Ups: 10,12,10,11
Sandbag Sumo Squats: 16,17,16,16

Can anyone recommend an exercise that targets specifically the love handle area.  This is the first (and apparently last) place I gain (or lose) my fat.  I’m eating clean…following the diet very well.  I’m using myfitnesspal to track calories and nutrition.  I not only do the workouts that Zuzana does but add an additional 20-40min of exercises to my routine.  For example following todays workout I did fwd/bkwrd lunges (15each leg), Pendulum (30), Ab Scissors (2×50), arm press up (zuzana does this w/ 1 arm, i need to use both but did 3 sets of 10), hamstring lifts (heels on exercise ball lift up butt 2 sets of 25), calf raises (50), along with 100 fast punches between each set.  The additional workout today took 30 min.  I don’t seem to be losing the fat in the love handle area yet.  I see the difference almost everywhere else, especially in my abs.  I’m working REALLY hard to get that 6pack by 4th of July.  Every year we go to a 2day party on a lake where almost everyone is in a bikini all day long.  I’m usually the bigger girl, but this year I want to blow everyone away!!  I appreciate any and all tips!!  Thank you BodyRockers!!

Hi BodyRockers here are my scores 

sufer: 9 8 8 8
Round kick left leg: 16 16 15 15
Round kick right leg: 16 16 16 15
123 pushup: 9 9 8 9
Ninja jump with sand bag: 4 6 6 6 (beginners version )
Another great workout, thanks guys.

so, l think l did a whole new workout with all the changes l had to make.
surfer:10, 11, 9, 9
Mt climber: 88, 81
high knees: 187, 187
leg raises: 20, 20, 21, 18
123 push up: 13.5, 13, 10, 11
ninja jump: 6 (my knee hurt)
burpees: 9, 9, 10
then 10 min interval skipping, 60 sit-ups and l’m now done.  Thanks Zu & Freddy,
Just want to add my personal triumph for this week.  My thighs have now shrunk so much that theirs a gap between them & l fit in jeans that l wore to high school 12 years ago (the same size, not the jeans!).  BIG BIG SMILES BEAMING FROM AUSTRALIA.

so, l think l did a whole new workout with all the changes l had to make.
surfer:10, 11, 9, 9
Mt climber: 88, 81
high knees: 187, 187
leg raises: 20, 20, 21, 18
123 push up: 13.5, 13, 10, 11
ninja jump: 6 (my knee hurt)
burpees: 9, 9, 10
then 10 min interval skipping, 60 sit-ups and l’m now done.  Thanks Zu & Freddy,
Just want to add my personal triumph for this week.  My thighs have now shrunk so much that theirs a gap between them & l fit in jeans that l wore to high school 12 years ago (the same size, not the jeans!).  BIG BIG SMILES BEAMING FROM AUSTRALIA.

This workout is written on my workout log but there is no score…I forgot to write my old score!!Pfff
But i’m so in pain with th e2 workouts i chose yesterday, my shoulders, and my abs are crying today !!

Moreover zuzana, you gained muscle on your shoulder I find !!! I love !!
I would be interested to know what you do exactly to gain muscle ; only your workout ??? or training  with weight  ? I’m sure I’m not the only one who would like to know your secret!! hahaha

this workout was a “new to me” one, curious in a couple months when i re-visit it how my scores will fare!

1)surfer: 10, 7, 8, 9
2)round kick and knee crunch L: 9, 11, 11, 11
3)round kick and knee crunch R: 12, 13, 13, 14
4)1,2,3 push up: 11, 11, 10, 13—>guess i was excited to be on the last round haha?
5)ninja jump w/o sandbag (due to the fact that i *just* mastered the jump itself i figured i should not push my luck and throw a sandbag in there i didn’t want to hurt myself!): 5, 5, 5.5, 4 (SO hard to get up at the end!)

Okay so I’ve been slack’in BIGTIME the last cpl of weeks and not feeling so good about it. I started a new job about 5 weeks ago and it’s consuming ALL of my time, not to mention my 3 girls and their activities. I can’t remember the last time we sat down as a family and ate dinner together! I seriously need to come up with a plan in order to get my wworkouts in, cause although I beat my scores from the last time, I’m certainly “losing” it in my strength, stamina, core and muscle tone. You’re looking soo great Zuz……..I hope I can get this under control in a short amount of time. Wish me luck!

Here are my scores:

Surfer: 12,12,11,11– (old scores: 12,11,9,10)
Round Kick & Knee Crunch (left): 17,17,16,15–(old scores: 14,14,14.5,17)
Round Kick & Knee Crunch (right): 17,16,15,17–(old scores: 14,14.5,15,16.5)
1-2-3 Pushup: 12,12,12,12 9–(old scores: 10,10,11,11)
Ninja Jump &* Sandbag (20lbs): 5,5,4,5–(old scores: 4,5.5,5,6) came up short on these… :(

Anyway, as always thanks Zuz and Freddy for this morning’s workout, and you’re right Zuz, I do feel energized….now for a shower and off to work! Have a great day ‘yall!

Tammy

I LOVE THESE WORKOUTS!!!!  That was great – thank you!
Scores!…
Surfer: (goal was 20…didn’t make it)14-13-14-14Rkick/KneeC (L): (goal was 20 for each leg each round – Yea!)20-20-20-20Rkick/Knee C (R):20-20-20-201-2-3 Pup: (Goal was 20…didn’t make it)15-15-15-15Njump/SB (25#) Pkup: (Goal was 10 – almost!)
9-10-10-10

I LOVE THESE WORKOUTS!!!!  That was great – thank you!
Scores!…
Surfer: (goal was 20…didn’t make it)14-13-14-14Rkick/KneeC (L): (goal was 20 for each leg each round – Yea!)20-20-20-20Rkick/Knee C (R):20-20-20-201-2-3 Pup: (Goal was 20…didn’t make it)15-15-15-15Njump/SB (25#) Pkup: (Goal was 10 – almost!)
9-10-10-10

Hi BodyRockers!

I completed this workout today but had to make some modifications.  A) I don’t have a dip station so I used my kitchen benches and did the best I could.  B) I have never done the ninja jumps before so I focused on getting those right and didn’t use a sandbag at all.  I got the hang of things and will definitely look to improve my score next time!

Surfer:            10-9-8-9
Left knee:       15-15-15-16.5
Right knee:    15-15-15-16.5
123 Pushup:  12-11-11-13
Ninja jump:     7-8-9-8

Well done on your scores and thanks as always for the motivation :)

This was my first time doing this workout, my score:
Surfer: 11/9/9/8
Round Kick & Knee Crunch (left leg): 19/19/18/14 and a half
Round Kick & Knee Crunch (right leg): 19/19/19/16
1-2-3 Push Up: 12/12/10/11
Ninja Jump & Sandbag Pick Up: 5/5/5/4

You can do leg raises from the floor (and add in a toe touch for extra burn).

Scores from 8th of February:1: 9-11-11-112: 14-12-13-14 (Right leg)3: 14-14-15-14 (Left leg)4: 14-15-14-155: 7-7-7-8I have no dip for the knee raises, so I split the combo in 2: alternating round kicks and regular knee raises from my pull-up bar. This gave me a much more intense ab-burn :)NEW scores 21st of June:1. Surfers: 16-15-13-152. Round Kicks: 35-32-33-303. Knee Raises: 37-40-37-374. 1-2-3-Push-ups: 20-18-18-185. Ninja Jump Tuck & SB Pick Up, 15 kg: 7-7-7-7

Hey Hotties :)Scores from 8th of February:1: 9-11-11-112: 14-12-13-14 (Right leg)3: 14-14-15-14 (Left leg)4: 14-15-14-155: 7-7-7-8I have no dip for the knee raises, so I split the combo in 2: alternating round kicks and regular knee raises from my pull-up bar. This gave me a much more intense ab-burn :)NEW scores 21st of June:1. Surfers: 16-15-13-152. Round Kicks: 35-32-33-303. Knee Raises: 37-40-37-374. 1-2-3-Push-ups: 20-18-18-185. Ninja Jump Tuck & SB Pick Up, 15 kg: 7-7-7-7Harder than I remembered!Much love, Maria

Great workout, a good balence between strenght and cardio! And time went by so fast, amazing :D Before I knew it I had just 1 round to go!
My scores were:
Surfer: 9 9 10 9
Kick+crunch left: 12 13 13 12
Kick+crunch right: 14 13 14 14
1-2-3 pushup: 13 14 14 13
Ninja+pick up: 7 8 8 8 

The kick+crunches wore me out, I don’t have a station so I ended up doing the crunches on chairrests and then round-kicking over the chair.. Which involved some shifting and turning, and slowed me down. But it worked fine though!

I just finished
For this one my score is :
1/ Surfer : 14.15.14.12
2&3/ Round kick, knee crunch R :16.17.17.16  L : 17.18.17.17
4/ 1.2.3 push up : 19.18.16.17
5/Ninja jump & sandbag pick up (dumbell10kg) 7.8.8.7

I feel better that at the beginning , I don’t have aches anymore !! lol

After this one I made “Major Hot abs wo” and the side to side jump with jump rope, killed me !! Impossible to make an interval without stop!! Grrrr a STitch on the side in more !! I realy have to work my cardio with jump rope, because bought it just few weeks !!!

Positive Bodyrock attitude !! I never give up !! hahaha

Old scores from 3/22 and new scores 6/21:
Surfer: 10, 8, 8, 8     10, 9, 8, 8  – 1 more
Round kick Left: 13, 13, 12, 12     13, 14, 14, 15 -  5 more!
Round kick Right: 14, 13, 13, 13     16, 15, 16, 15 – 10 more!
1-2-3 push up: 13, 13, 13, 13     15, 13, 12, 12    – even
Ninja sandbag: 4, 4, 3.5, 3     4, 4, 4, 4.5  -  2 more!
I did this on 2/8 and 12/16/10 as well and my numbers are steadily improving. The only thing that was higher on 2/8 was the ninja’s but I know they weren’t REAL ninjas back then. Mine still don’t look awesome like Zuzana’s, but at least I can land on my feet now! Whoo!

We should call you the energizer bunny now @d7086caed004c5dcd963452cb7f1e9c5:disqus ! I have 20 lbs in my sandbag but don’t think I could do 7 ninja’s even without the bag! Way to go!

i created my own data base on my pc.. it’s easier to find some workouts and to store your scores in digital way…

Just got done with this workout. Those 123 push-ups always get me. Feeling stronger with each one though ;) We created a little modification to the round kick – knee raise exercise, it was still challenging! Thanks again for the great workouts!

So true! We have made our own versions of some of the exercises when we do not have the exact equipment. You just have to be a little creative or just use another exercise in replace of it. So many great options! 

Sweating!!!!! Great one!!
I remember skipping this one each time  you posted it – I thought it would not be as intense as I wanted… Damn I was wrong!!! The surfer are pretty intense! Loved it!!!

To reply to the ones who do not have any equipment, I want to say that I have been following your workouts for over a year and only bought the gymboss – this is my best investment ever. My second best investment was my electric toothbrush ($100 though…)!
Anyways, as
- a dip station, I used 2 barstools back to back
- sandbag: duffle bag stuffed with cat litter
- ball: rolling chair
I have always been fine with this equipment so just be creative! I would sometimes switch an exercise with a one targeting the same muscle if my equipment was not enough…

My score:
surfer: 14/12/12/14
Roundhouse kick: 14/14/14/14 (left & right)
1.2.3 PU: 16/14/16/14
Ninja: 10/10/11/11 (I  did ninja jump tuck) – I just moved in and will go buy some cat litter tonight to fill my duffle bag (It has been a month I have not used sandbag in my workout so I am pretty excited!!)

Wow! I was so wiped out that I did my workout and cool down and came straight home.  I usually do Zumba 2 hours after but man my legs are burning and exhausted.  I told my hubby yesterday after much thought that the reason why my legs are so strong and so tired daily is because I have a 20lber hangin on one leg (Natty) and a 40 lber on the other (Haddie).  My goodness I love them but my legs are super sore.

Here are my scores, are they good this is my 2nd week doing these workouts?

Surfer:                         14-11-11-12

Round Kick &
Knee Crunch (Left)      16-14-17-17

Round Kick &
Knee Crunch (Right)    17-16-17-15

1-2-3 Push Up              15-10-13-15  Assistance from a really low bench after the 2nd round.

Ninja Jump &
Sandbag Pickup               5-6-6-6      I did the modified version where I use one leg for support.  I hope

                                                            to get to jumping on both feet soon.
Thank you fellow bodyrockers as I am more motivated since started these new exercises.

gonna have to take today off…maybe tomorrow…my right hip flexor is killing me..all along the bone in the front..don’t know what I did, but moving really hurts..hubby keeps saying don’t over do it…think I did

Reptile burpees and side planks really work the obliques! Although I’m not sure you can “target condition” the body. Doing these will only strengthen the muscle there, it won’t get rid of the fat in that area. Just as “abs are made in the kitchen” I think the same applies here. Those pesky areas are always the last to go, keep that in mind. Good luck!

Fatigue and cramps hit me the hardest. Motrin and a little extra coffee do the job for me. If you don’t like coffee than use Bayer instead of Motrin. It has caffeine in it.

hi vivi, how are u?
i try to practice with my jump rope everyday. i never thought it will be so difficult, but one day i will jump like a pro.
p.s: my ankle hurts a little bit from yesterday training, i think that maybe i done wrong some jumps :P

I want to do this so bad!!!!!!!!!!…but am terrified of ninja jumps!!!!! I guess this means I got to tackle the modifications and start building on it!

killed me, especially since I did the 550 rep massacre last night at 11 PM.  But I got it done.  Here are my reps:
surfers- 12/12/11/11
round kick, knee up-
     RL-11/12/13/13
     LL-12/12/13/13
123 push-up-10/10/12/11
ninja jump with 30# dumbell-4/6/6/6

Whew!!!!

I loved this workout the first time I did it. I specifically remember those Ninja Pick Ups made me feel like a SAVAGE BEAST! LOL

However, I don’t have my sandbag at work, where I normally work out, so I am planning on doing Counter-Strike Fat workout at noon, then this one after work…Best of both worlds!

BTW for those looking to modify, the Roundhouse/Raise can be done with two sturdy chairs and you could always sub a Ninja Jump Tuck for the last move. That’s what I would do if I didn’t have a sandbag at home – but since I do and just LOVE this move, I’m saving it as a ‘treat’ for later. (sick, I know! :P)

omg bodyrockers!!!! i pushed so hard in this.  It was rly mind over body, my body wanted to quit so bad but my mind wouldnt let it even let up.  I realized in this workout that its not all about reps, but about form and strength of your mind in that form.  I went for max reps, but max reps with strong form- i stayed rly focused.  the only exercise i kind of took it easy was the round kick and knee raises, but all the others i pushed to max.   I beat my old personal best from february in everything!!!! here are my old and new scores.

surfers: feb 2011—–>11,8,8,9              TODAY—-> 15!!!!!!! 12, 11, 13
round kick, knee up (R) feb—->9,8,8,9 TODAY—>11,11,10,8
(L) feb—->8,8,8,9                               TODAY—->11,10,9,9     

(these r low because i use a pull up bar and have little space to kick)

1-2-3 pushups feb—>12,10,11,13         TODAY—->15,13,13,13 (rly proud about these, used perfect form!)
ninja jump TUCKS (no weight) feb—>9,9,8,9    TODAY—->9,9,9,10 

All the more power to you Patricia – keep up the good work! It feels amazing to see your efforts and dedication rewarded in the mirror and how your clothes fit. And don’t worry about comparing yourself to anyone else out there. Only you are you! and you are now on the path to being the BEST you possible! So congrats! Revel in your good feelings!

Landing on your feet sure beats landing on your nose! ;)

…Nice work Mary Lou! You just keep getting better and better!

That’s what I do too, improvise or change the exercise. There are sooo many to choose from. No excuses. The Gymboss made a big difference, it is very useful.
Cat litter is such a good idea ! I used a big bag of rice, which one evening I had to open and couldn’t use it in the duffle bag anymore. I used weights since then, but they are not as easy to play around with ( you can’t throw them on the shoulder :D ).

Fine thanks !
I remerber when I was younger I was good with jump rope !! But today it’s different, my cardio is not very good because not worked a lot, and I still put my feet in the jump rope with high knees.And that irritates me ENORMOUSLY !!!

Nice! Love the positive self-talk!

Classic killer workout!!! Love this one!

surfer old: 9, 8, 9, 8 new: 12, 12, 12, 11 1/2
roundkick old: 16, 16, 16, 14 new: 21, 20, 20, 18
roundkick old: 20, 12, 18, 16 new: 22, 22, 20, 21
1/2/3 old: 10, 12, 11, 7 new: 16, 17, 16, 15
ninja sandbag (30 lbs) old: 6, 6, 7, 6 new: 6, 7, 7, 6

Good scores. We have similar scores:)

Me too! I never tried ninja jumps…. I will start training it tomorrow! With all the modifications! Lets do it!!! :D

I have a twin sister too lol and we both do bodyrock :D

hello has an amazing body, I gained gymboss, but in Mexico, where I can buy sandbag and dipstation….. thanks  
  
you are an amazing never change

hello has an amazing body, I gained gymboss, but in Mexico, where I can buy sandbag and dipstation….. thanks  
  
you are an amazing never change

pew, that was hard.
my reps:
surfer: 12, 11, 11, 10
round kick knee up: 14, 15, 15, 14 and 16, 16, 15, 14
123 PU: 13, 14, 14, 14
ninja jump tucks (no SB): 10, 10, 10, 10

now I’m off to do my 20min skipping rope :)

After looking at my previous scores I was happy that even prego I was able to keep up with my old scores (not perfectly, but neck and neck!!!). For the surfer instead of lying on my tummy I just laid on the side I was going to and went that way. The ninja jump I didn’t use a sandbag… I wasn’t in the mood for slapping weights onto my back so I just did the ninja tuck jump so those scores are more than my last one. Here are my pregnant scores :)

surfer- 7,6,7,6
kick L-13,11,11,10
kick R- 13,11,11,10
123 pushup- 13,10,10,9
ninja- 5,5,5,6

I feel great… can’t wait to see what today’s workout is! CIAO BODYROCKERS

@FayeChen….You certainly didn’t upset me:).  I wasn’t at all trying to single you out; it just seems like a trend as of late to request no equipment.  Much love to you and all BR’s.   Keep BodyRocking it up!

I am soaked! 
Surfer: 11,8,8,7
Round Kick Left: 9, 13, 16, 13
Round Kick Right: 8,14,16,13
1,2,3 Push up: 5,8,5,8
Ninja Jump w/sandbag: 5,5,5,5

There is a beg modification to the ninja jump, which she posted somewhere on here.  I’ll look around and see if I can find it for you.  I always spice up the ninja jump with a “knee-slapper” jump… so if you combine the beg mod with a knee-slapper jump, it should turn out to be a pretty sweet challenge!

is a good workout, but it is very difficult for me to do the ninja jump are almost 2 months that follow these exercises but to me it is impossible I can not coordinate the jump.I’m sure one day I will do ..thanks for this exercisekisses
ingrid

I also did assisted ninja jumps, and my bag only weights 8.9kg but I couldnt do more than 4 :( 
Sometimes I feel the weight directly on my back (maybe for the wrong form) and then I take it easy, I do not want any injure :)

Thank you @dheanafit:disqus  ! My nose and butt are appreciating it too!

Zuz will always put 10 seconds or 5 seconds sometimes no seconds in between, those are the seconds you have to rest (if possible) but mainly is to write down your reps in your log.

You WILL get it @mumita:disqus  ! You just have to keep practicing!

Hey guys, have you ever had a period of regression ? How do you react when you’re giving your max but can not do as well as before, or can only do worse ? Do you try to exercise more ? Less ? Do you change the way you’re eating ? Do you go on vacations ?

To be honest after this one I had no energy to do anything anymore!!!
Maybe tomorrow :)

I totally know how you feel!! I just recently tried on a pair of pants that I bought when I was 14..so 5 years ago..and THEY FIT…it’s amazing how much of a pick-me-up that can be..keep going, soon that dress will just be falling off of you!!

I cannot believe I havent done a workout in 5 days! wow, did that make me feel weak… i didnt even realize how many days ive missed! this workout was the perfect jump start for me. I also have a hard time coordinating the ninja jump (working on it!!) so i did sandbag squats instead… here are my scores…

Surfer Exercise: 9, 6, 7, 5
Kick & Knee Raise (R) : 14, 14, 11, 10
                             (L) : 13, 13, 12, 10
1-2-3 Push Up: 8, 7, 7, 6 ….. Killer!!
Sandbag Squat: 13, 12, 12, 14

Dripping in sweat…. need protein shake and water… THANKS GUYS! :) 

Hello people,

This is the 3rd time I do the workout and surfer kills me every single time.
I saw Zuz reps and like always they inspire me to push and try to make her numbers.
I did pretty good than last time even though I really ended up with no breath or energy.

Surfer: 11 and a half, 9 and a half, 9, 9 (last time, 11,7,6,9)
Round kick left: 15, 13 and a half, 14 and a half, 12 and a half (last time, 13, 14 and a half, 13, 12)
Round kick right: 16, 15 and a half, 14, 12 and a half (last time, 15 and half, 13, 13, 12)
1-2-3- push ups: 14, 13 and a half, 11, 10 (last time, 8, 9, 9, 10)
Ninja: 5, 5, 3, 3 and a half (last time, 5, 5, 5, 5)

Only in the ninjas I kind of make my numbers a little worst, I was so tired.

Hi,
Vacations sounds good.
I believe you need to rest, give yourself a week (I know it seems an eternity)
I can only tell you what I would do.
Sometimes I feel that kind of regression but in certain exercises.
I don´t know how many workouts you do per day (some people here do two and something extra)
Maybe it would be a good idea if you try older workouts, like something new for your body, or try not to do more than one workouts per day, maybe jogging a bit, yoga, something not so “heavy”.

Anyways these are some ideas I hope they help, but to be honest, resting for a week sounds the best for me, even though I really really like to workout everyday.

Great workout!!

scores:
surfer: 14-13-12-12
round kick knee tuck: (left: 15-16-13-11)  (right:15-15-12-12)
123 push up: 13-14-14-13
ninja jump sandbag pic up: 8-8-8-8 (5 kilo only)

Hi Mike, 

I’ve bought Pro Grade products before and found they help me, but there are always other ways to supplement your diet to build muscle or  whatever your goal is.  One thing I didn’t like is they automatically have you reorder every month.  It’s easy to change, but should only be an option not the default.  But, the product is good.

Maybe supplements and what is the general conciseness on them could be a coffee talk by Zuzana sometime.

–Chris

A quick question to those of you who actually CAN do the Ninja Jumps properly:
How did you learn them? I just can’t jump up from my knees, I don’t know where I can get the power from. I just swing on my feet and jump forward instead…

A quick question to those of you who actually CAN do the Ninja Jumps properly:
How did you learn them? I just can’t jump up from my knees, I don’t know where I can get the power from. I just swing on my feet and jump forward instead…

I’m just doing one workout a day. Since a couple of weeks I’ve been regressing in my scores and times, and I feel exhausted in the middle of the workouts, more than usual, out of strength. I even haven’t recovered from last week “Pump it !” workout, my right arm was almost paralyzed this morning as it still hurts from the reverse push-ups :-
Yeah maybe I will try doing a bit less for a week and see how things go…

I agree with Dheana, you really ROCK it, dear Mary ;)

AMAZING scores, dear girlfriend :)

Thanks, dear Mary Lou :) I appreciate your kind words so much! Way to ROCK this one yourself! I really did feel the heavy 15 kilos in my thighs, when I stood up :)

My post looks really weird, so I try again :)
I made a few changes, to get the max out of the exercises: I made alternating Round Kicks in one interval and Hanging Knee raises in another interval, since I have no dip station or 2 chairs.
Scores on  22nd of June:1.Surfer: 15-15-13-152. Round Kick (alt.legs): 35-32-33-303. Hanging Knee Raises (from pull-up bar): 37-40-37-374. 1-2-3-Push-ups: 20-18-18-185. Ninja Jump Tuck & SB Pick Up 15 kg: 7-7-7-7I can’t wait for the week’s program :) Dear friends, I am so excited this evening. Tomorrow I have my final of FINAL exams, where I have to defend my main project I have been working on since November. SO nice to get it overwith tomorrow and celebrate life! Then I can call myself Service Manager with Hotel and Restaurant management as my speciality :)Much love, Maria

My post looks really weird, so I try again :)
I made a few changes, to get the max out of the exercises: I made alternating Round Kicks in one interval and Hanging Knee raises in another interval, since I have no dip station or 2 chairs.Scores on  22nd of June:

1.Surfer: 15-15-13-15

2. Round Kick (alt.legs): 35-32-33-30

3. Hanging Knee Raises (from pull-up bar): 37-40-37-37

4. 1-2-3-Push-ups: 20-18-18-18

5. Ninja Jump Tuck & SB Pick Up 15 kg: 7-7-7-7

I can’t wait for the week’s program :)
 Dear friends, I am so excited this evening. Tomorrow I have my final of FINAL exams, where I have to defend my main project I have been working on since November. SO nice to get it overwith tomorrow and celebrate life! Then I can call myself Service Manager with Hotel and Restaurant management as my speciality :)

Much love, Maria

WOW, Killer scores, dear Sam :)

Zuzie, you look damn hot, sexy & cute with those little pony tails :) LOVE the orange Nike bra and the cool shoes!

Amazing workout! first time i did this, the main thing that stood out for me was not being able to do the ninja jumps without my couch. i kept feeling like my long legs were not gonna come out under me in time and id fall on my face. Every now and then at random times and places (at work for example lol) id try  do one, and i was successful at one and only one, it would toast my legs. Today i did ninja jumps through every round and to my max. Best day ever!! I scared my lil dog with the loud landings though (will work on quiet ninja landings :D )

You killed this workout, great job! Good luck on your finals and congrats on new specialty! :D

I also have a twin sister ;))) and we both rock the bodyrock!!! ;)

Hi Neena, it’s all the power coming through from your abs and hip flexors. Also from your quads. Just keep practicing and in time you’ll get strong enough. It took me forever to get them down.

Thank you so much, my dear motivator :) But I can only call myself that AFTER the exam tomorrow, Iiiihhh!!!! I am excited but not too nervous. 

you gonna be one of my point of reference for the reps then ;)

I did this workout today but just 3 rounds because I had today something like active rest day witth my class. We had trip to the old castle so lot of walking… :) I really enjoyed today :) See ya

Early in the morning, I mixed up everything :P

So  this workout was a little bit modificated+no dipstation.
I missunderstood the surfer excercise did the regular site-to-site one instead of “Surfer-Belly-Burpee” :P. But it doesn´t matter because I did one extra round “1-2-3 (Reptile) Push” Ups in each round.

1) Surfer: 34-34-31-30
2) Round Kick left: 30-27- Knee Raises: 10-16
3) Round Kick right: 22-30 Knee Raises: 13-13
4) 1-2-3 Push up: 7-8-8-8
5) 1-2-3 Push up: 6-7-8-8
6) Ninja+ SandbagPick: 3-3 Sandbag-Squat l/r: 17-14

Hi everybody,I have a question, hope somebody can help me. When I do ninja jump my legs get a tingling feeling and sometimes my lower back hurts. Anyone else had the same experience? The tingling feels weird. Any tips?Surfer: 12-10-5-7Round Kick Knee Tuck: (left: 14-14-14-11)  (right:14-14-14-14)1-2-3 Push Up: 14-13-12-10Ninja Jump Sandbag Pic Up (10 kg): 8-5-5-6 

Generally, if you’re performance is slipping, not sleeping, to tired for socializing or sex, racking up injuries, etc, it is a sign that you are overtraining. Freddy has posted about this.

You may want to add a day or two of rest each week. If you don’t want to miss a workout, try doing 1/2 the rounds, lengthen the rest or shorten the effort phases for intervals or use less or no weights.

I also think your inner wisdom is speaking to you, “yoga, something not so heavy.”

Be well!

i LOVE ninja jump tucks.  and i could do it the first time i tried about a year and a half ago, during the hard bodies workout.  http://www.bodyrock.tv/2009/11/29/hard-bodies-workout/ watch this video, this is the first time zuzana tried them.  

at first, my feet kind of dragged and i didnt know if i could do them.  but keep trying, its like u have to pull your knees to your chest using your abs, but like jump up from your knees too.  just keep practicing!!!! 

Here are my scores:
Surfer8*8*8*9

Round Kick Knee Crunch Left14*13*15*13

Round Kick Knee Crunch Right 15*14*14*14

1,2,3 Push Up9*10*7*8

Ninja Jump and Sand Bag (I had to use my hands to get into the Ninja)4*6*7*8
AWESOME workout!!

Thanks Zuzana and Freddy!! <3

Just put my toddler down for a nap. Now it’s time for Mama to rock her body!! Woot Woot! I love this workout! Be back in a few!

Oh boy! I believe you really need to rest.
It is better to rest a couple of days, or 4, or 6 as long as you feel like, than keep on training and get an injure that is going to keep you from working out with us for more than a week.
Good luck and take it easy :)

hi!

finished this a little bit ago
brutus called all through this!  beat some of my last scores, didn’t beat some!
surfer burpees – last time (7,7,7,6) now 12, 7, 6, 5
round kick, alt sides last time( 21, 23, 18, 22) now 23, 20, 20, 22
knee raises last time (19, 19, 18, 19) now 17, 19, 20, 20
123 pushups last time 9,8,7,5 now 10, 9,9, 9
ninja tuck & pick up 10 lb weight  last time 5, 7, 5, 6 now 7, 7, 7, 7

I was just soaked when I finished!
thanks!

OMG… I believe I just kicked my own butt!!

Surfer: 14, 8, 10, 8 (Feb 5th: 10, 9, 10, 8) (March 22nd: 12, 8, 10, 10)
Round Kick… Lt: 16, 16, 15, 15 (Feb 5th:12, 11, 10, 10) (March 22nd: 13, 13, 13, 13)
Round Kick… Rt: 15, 15, 14, 14 (Feb 5th: 11, 12, 11, 12) (March 22nd: 14, 13, 15, 14)
123 Push Ups: 15, 12, 12, 12 (Feb 5th: 9, 11, 12, 12) (March 22nd: 10, 11, 12, 11)
Ninja Jump… 25lbs: 7, 9, 8, 8 (Feb 5th 15lbs: 5, 6, 6, 8) (March 22nd 15lbs: 8, 9, 8, 9)

My whole first round I really pushed beyond my max and blew my old scores out of the water, but as soon as I got to the surfers in round two, I really really wanted to quit, I was feeling sick to my stomach and just EXHAUSTED, I took a moment to tell myself NO. I knew I could have done better (and I did on some exercises) but I am mainly proud of myself that I didn’t quit even though I really wanted to.

Awesome scores!!! 

I use the backs of two dinning room table chairs. My chairs are a little wider than the dip station so my kicks are a little bigger and then knee raises. Works great for me, hope that helps. 

Just jump right it!! Start posting scores, it’s ok if you’re a beginner, we’ve all been there.

I beat my PB!! Im so happy about that but what Im happy about even more my husband did it with me.♥ He loved it we were both sweating our butts off.
Surfer 14, 12, 12,10
Round kick knee crunch  R 17,15,15,14
Round kick knee crunch L 17,17,14,16
123 push ups 16,15,16,16
Ninja just sandbag pick up.7,5,6,5
Thank you Zuzana and Freddy your workouts are awesome and so thankful for you, and I hope my hubby keeps working out with us. More and more with his new job he has no time for the gym, and I keep saying do these workouts with me. After the workout was over he said it kicked his butt. WOOHOO.

I’m trying to get my husband to do these workouts with me as well! No luck yet. What were his scores? I don’t think enough men post their scores! (freddy included!)

awesome scores btw

I just did it at home and I do not know if I beat my old scores “I could not find it”
Surfer 14-13-13-13
Round Kick knee crunch L 16-16-14-14
Round Kick knee cruch R 16-16-14-14
123 push ups 14-13-13-13
Ninja  Jump  &sandbag pick up 7-6-7-6
I finished like with all my clothes wet.

I just did it at home and I do not know if I beat my old scores “I could not find it”
Surfer 14-13-13-13
Round Kick knee crunch L 16-16-14-14
Round Kick knee cruch R 16-16-14-14
123 push ups 14-13-13-13
Ninja  Jump  &sandbag pick up 7-6-7-6
I finished like with all my clothes wet.

Ok just did it today before lunch and today was my fourth time doing this. However I didn’t have a dip station for first 3 so I subbed the knee raise with something else. Today would be the first time I did the Round Kick and Knee Raise.

Surfer Exercise
13-9-8-9 (old March:13-10-9-10 old Feb: 11-9-9-8) (old Dec 10-7-7-6)

Round Kick and Knee Raise (RIGHT Leg)
13-11-11-12

 Round Kick and Knee Raise (LEFT Leg)
12-12-11-13

1-2-3 Push Ups
12-13-10-10 (old March 15-15-13-13 old Feb 14-13-12-14) (old Dec 10-11-11-11)

Ninja Jump and Sandbag Pick Up (I used 20lbs backpack)
6-6-6-6 (old March 7-7-7-7 (20lbs backpack) old Feb 7-6-6.5-7 -used 20lbs backpack) (old Dec: 5-5-6-5 (used 15lbs backpack)

Ok I know, my new scores seem lower than previous one, but at least I know this time I pushed harder and I did the actual knee raises which exhaust my arms so my 1-2-3 push ups were lower. For some reason, surfer felt tough today, probably I was low in energy. Oh well, I’ll tackle this next time!

Ok just did it today before lunch and today was my fourth time doing this. However I didn’t have a dip station for first 3 so I subbed the knee raise with something else. Today would be the first time I did the Round Kick and Knee Raise.

Surfer Exercise
13-9-8-9 (old March:13-10-9-10 old Feb: 11-9-9-8) (old Dec 10-7-7-6)

Round Kick and Knee Raise (RIGHT Leg)
13-11-11-12

 Round Kick and Knee Raise (LEFT Leg)
12-12-11-13

1-2-3 Push Ups
12-13-10-10 (old March 15-15-13-13 old Feb 14-13-12-14) (old Dec 10-11-11-11)

Ninja Jump and Sandbag Pick Up (I used 20lbs backpack)
6-6-6-6 (old March 7-7-7-7 (20lbs backpack) old Feb 7-6-6.5-7 -used 20lbs backpack) (old Dec: 5-5-6-5 (used 15lbs backpack)

Ok I know, my new scores seem lower than previous one, but at least I know this time I pushed harder and I did the actual knee raises which exhaust my arms so my 1-2-3 push ups were lower. For some reason, surfer felt tough today, probably I was low in energy. Oh well, I’ll tackle this next time!

Wow! The right side of my face matched the color on my pink/purple Gymboss timer when I was finished! (Yeah.. It’s a strange thing only one side of my face turns red during workouts :LOL:)

I’m glad I beat my old personal best, all in proper form this time! I think I did the push ups from my knees the last time I did this one, which was march 22, and I had been bodyrocking for allmost a month…
Surfer: (Last time: 9, 7, 6, 7) Today: 12, 10, 9, 9
Round Kick & Knee Crunch (Left): (Last time: 14, 14½, 14, 15) Today: 18, 18, 18, 18
Round Kick & Knee Crunch (Right): (Last time: 14, 15½, 14, 15) Today: 17, 17, 17, 16
1-2-3 Push Up: (Last time, modified on my knees: 11, 10, 9, 11) Today: 13, 12, 11, 12
Ninja Jump & Sandbag Pick Up: (Last time: 4, 5, 5, 5) Today: 6, 6, 6, 7

People should be able to politely request whatever they like, z&f may even appreciate the feedback.  Respectful opinons are a good thing.

Just did this workout….i got 3 friends to do this with me…was really fun!!

Hello luisa_P! Well, let me tell you some things to motivat you!
I have been bodyrocking for 3 months now, and have lost 8,5kg something like 17 pounds! And I want to loose more 5,5kg (12pounds) I bodyrock 6 days per week! And of course I changed my diet a little, now I don’t eat so many candys and I always eat 5 meals a day (breakfast, eat something in the middle of the morning, lunch, snack and dinner) and tried to include mor vegetables.

I didn’t think I was going to loose weigh so fast! But it happened, just don’t focus to much in the weigh, just enjoy all the workouts and enjoy eating healthy! You will see the diferences!!

Just start already with some workout you whant and change the exercises you need, because your a begginer! And just give it all!!
Also, don’t forget to warm up before all the workouts and strech after!! It’s really importante!

Give some news when you start bodyrocking!!
Let’s go luisa_P!!

P.S. Sorry about my english xD I’m portuguese

Just completed this as my FIRST ever bodyrock workout! Holy hard. Thank you SOOOO much for everything you do Zuzana and Freddie!

I did things kind of backwards, I watched the individual exercise videos AFTER I did the workout, but I get in the mindset of “just frigging do it right now or you’ll put it off until tomorrow” so I set my timer and went for it. 

I realized after I watched the exercise how-to’s that I was modifying them to the beginner versions correctly (thank goodness), but I did them just as this video shows for as much of the workout as I could (which was only about half or a quarter of it). 

I don’t have a dip station so I just did a knee raise with one leg at a time. And no sandbag so I used a (lol) 3.2kg bag of kitty litter. 

Here’s ma scores, I’m super weak!

Surfer 7, 5, 4.5, 3.5Round kick and (one knee) knee lift  left leg 15, 14, 12, 11 right leg 16, 14, 13, 131-2-3 push ups (modified to beginner about halfway through each set) 11, 4, 3, 4Ninja jump (with hands on the floor) & sandbag pick up 5.5, 5, 4, 4

Like I said I watched the how to’s after, and I tried the ninja jump without hands and landed one! Whoo! Thanks again Z&F!

This time we used garden stones – really small round / smooth pebbles :)

Nice!! Congrats! But be careful of these workouts…. they are addicting!! heehee! :)

Just finished! Definitely looks easier than what it is! I had to substitute the Ninja Jump & Sandbag Pick Up because I have a huge scrape on my knee and I also can’t jump because I injured my left foot over the weekend and can’t put pressure on it; so instead I did the Prisoner Get Up [http://www.bodyrock.tv/2010/12/28/prisoner-get-up-exercise/]

Surfer 14, 11, 12, 12
Round kick knee crunch  R 14,15,15,16
Round kick knee crunch L 15,15,15,16
123 push ups 14,12,11,12
Prisoner Get Up 11,10,10,11
Anyhow.. THANK YOU Zuzana & Freddy for an amazing workout! I have been following you guys for about 2 months and am absolutely obsessed with BodyRock! Zuzana is an inspiration and I am constantly showing my family and friends your site! XOXO

This was fun!  Here are my scores:
12-11-10-9
16-15-13-12
16-14-13-13.5
16-13-13-11
5-4-4.5-4

In a hurry so didn’t have time to write the exercise down, but it’s in order. :)

Hey Maria, Good luck in your finals:) I am sure you will approach your finals with the same intensity you put into your BR workouts and do A GREAT JOB!!!

Have you tried doing negatives? Jumping up to the bar and then slowly coming down. That’s how I learned to do them back in the day :) I need to start practicing again.

Good job, Kitty! As Leslie Anne said, these workouts are addicting! Enjoy getting super fit in Body Rock land!

…Hey everyone….so in the last two months or so i have gained 5 pounds..to date i have lost 70..and i find myself with a little less motivation to continue than i normally have….I see a little of the weight gain beginning to show through. Although everyone keeps telling me i look great and they dont see any weight gain at all…i feel it..I hate it and i want it to go away….I have been training harder than ever, and i obviously know it wont go away overnight, but its just making me lose concentration on the end goal, its making me lose motivation. I dont know what to do anymore. I keep telling myself i can do it, i can do it, the harder i train the quicker it will go away, but its not working….what should i do?

I know, what’s with husbands not wanting to join in? My husband has done it twice only, I’ve done 47! He does go to the gym and play soccer, but still, I want him to join me! It’s such a cool thing to do together. I’ll keep working on him, you all too!

Good job for sticking with it, Leslie-Anne. It was a tough one…

Wow. Talk about a sweat fest! This was my first time doing this workout:
Surfer: 12, 10.5, 9.5, 10
Round Kick/Knee (L): 16.5, 15.5, 15.5, 15
Round Kick/Knee (R): 17, 17, 16.5, 16
1-2-3 Pushup: 15, 14, 13, 13
Ninja Jump/Sandbag (30lbs): 6, 6, 6, 6.5

Now, I’m going to enjoy my protein ball and apple, lots of water and a shower! (Not all at once though, I don’t think peanut butter is good in the shower….hee hee)

Just keep at your workouts and eating healthy and think about the 70 (holy crap) pounds that you have lost. Our weight does fluctuate, even Zuzana’s weight fluctuates. I guess just try to enjoy your healthy lifestyle, accept the compliments and be a little easier on yourself. Don’t forget to keep eating enough to maintain how hard you are working, or else you won’t notice a weight loss. If you are working out as hard as you are, you need to continue to replenish your body with the calories it needs. You should be proud of your accomplishments. Also, take a look at other comments on this site, there are many people that relate to what you are going through and a really good community of people here to support you!

Just keep at your workouts and eating healthy and think about the 70 (holy crap) pounds that you have lost. Our weight does fluctuate, even Zuzana’s weight fluctuates. I guess just try to enjoy your healthy lifestyle, accept the compliments and be a little easier on yourself. Don’t forget to keep eating enough to maintain how hard you are working, or else you won’t notice a weight loss. If you are working out as hard as you are, you need to continue to replenish your body with the calories it needs. You should be proud of your accomplishments. Also, take a look at other comments on this site, there are many people that relate to what you are going through and a really good community of people here to support you!

Hi Elena
each round takes 1 min. you rest for the 10 seconds and do the exercise for the 50seconds.
you do one exercise in the first round, then move to the second exercise for the 2nd round, then move to the 3rd exercise, then 4th exercise, then 5th, and then you go back to 1st exercise etc, until you have finished all 20 rounds. 
You will have completed each exercise 4 times each. 
Every 10 sec was a rest, and every 50 seconds was work. 
So after all 20 rounds you are done.  It should have taken 20 minutes.  And I hope you’re still alive!
Just do your best!

Hi Elena
each round takes 1 min. you rest for the 10 seconds and do the exercise for the 50seconds.
you do one exercise in the first round, then move to the second exercise for the 2nd round, then move to the 3rd exercise, then 4th exercise, then 5th, and then you go back to 1st exercise etc, until you have finished all 20 rounds. 
You will have completed each exercise 4 times each. 
Every 10 sec was a rest, and every 50 seconds was work. 
So after all 20 rounds you are done.  It should have taken 20 minutes.  And I hope you’re still alive!
Just do your best!

PHEW! That one was brutal! I’m still a newbie BR, but I still did somewhat better than my original scores.

Surfer 11, 8, 9, 8 (first 7, 6, 6, 6)
RKR 13, 13, 12, 12 (14, 13, 12, 12)
RKL 14, 13, 13, 12 (15, 13, 12, 12)
1-2-3 push 10, 11, 11, 10 (7, 7, 6, 6)
Prisoner squats (knee was hurting) 58, 50, 53, 53 (first ninja jump 5, 7, 7, 7)

This was great!! I love seeing even a little improvement!

Great job everyone!!!

 Fantastic improvement!!

Did anyone’s wrists hurt after doing the surfers, knee raises and 1-2-3 push ups? Mine are killing me. Any suggestions?

Did this oldie but goodie tonight with my Hubby . We used 38.5 lb sandbags. It is so hot up in Northern California today , our garage was like 100degrees when we did this, ugh, talk about sweating like crazy, I pushed pretty hard but also feel like I may have held back  tad due to heat! 
Here are my scores:
1)Dynamic Surfer17,17,15,152)Round Kick & Knee Crunch(LF)18,19,18,183)Round Kick & Knee Crunch(RT)18,19,18,184)1-2-3 Push Up19,19,19 1/2,18 1/25)Ninja Jump& Sand Bag Pick Up(38PD SB) 8,8,8,7 1/2
this is  such a great workout . Thanks so much!

Just as SuzieQ2 suggested but practice 3 times a day. Or if you have a dip station you can start with seated pullups and when those get easy place a chair under the pullup bar bar and with one leg “resting “on the chair try pulling up. Chinups with an underhand grip will be easier. Also leaning back into the pullup (imagine squeezing your shoulder blades together) will incorporate more of the back muscles to help your arms which is the aim of the pullup (to build the back muscles). Make sure your eating enough Macronutrients to get stronger and build muscle to support your workouts and with lots and of practice, you should make gains in your pullups. Hope this helps :)

I think you did great Tammy!

Thanks! yours too again ! ;) I think I ‘m going to buy a kind of pull up bar (one which settles between the door). I could do hanging knee raise and reverse push up most easely….the implementation will be simpler not the exercise in him even !! haha I have to work on it, and with jump rope !
Today is a new burpees challenge, I will do it this afternoon I think, even if my arms are sore…

You still have impressive scores once again !!

Hi Nancy! 

Sometimes while thinking too much about our weight, we struggle to lose those few extra pounds exactly for this reason: we are taken into the wrong spiral of stress (I must lose weight I must lose weight). And this way it never works. 
 First, you may have gained muscles: they do get heavier with the workouts and modify our body shapes.  Second, it seems people around you are enthusiastic on what they perceive of you and this is very important too. Have a look at this great article of Zuzanna and Freddy: http://www.bodyrock.tv/2009/10/07/being-fit-vs-being-skinny/  I am the type of woman who will never be skinny. I have learned to love myself more, and Body Rock helped me a lot to that extent, because I got more muscled, replaced some fat with them, and my whole body looked greater. But I did NOT lose weight. I do NOT want to.! Third, Don’t forget you lost 70 pounds and this is remarkable. Be PROUD of your achievements, I agree so much with Lisa! I perceive you as an obstinate fighter who won a long battle. Don’t be afraid! You will not get back there because you obviously have a great life discipline if you follow BR and also because this is now how you lead your life.Fourth, as Lisa said, we all have weight fluctuations and it can be hormones related, stress related, lack of balance between body and mind…I was there a few weeks ago, about 2 kilos and they had been here for a quite while. In my case, when I stress out too much, my body feels threatened and starts stocking usual food, like a defence. I think the most important thing is that you stop worrying. It puts stress on you and does not help your body because the mind sends the wrong message. Your mind tells your body: “hey, you are doing wrong”, and the body feels not supported, the body feels punished and disliked. The body must feel loved and supported, encouraged and also be forgiven for its weak moments. Love yourself! Love your body and use your mind for this. I mean, you are such an example to many people trying to lose weight and you showed all those people this is possible! I personally really admire you. Hope this helped!Zouzou

Your trust in me means so much – thank you :) A few hours to go!!! I promise I will ROCK IT!

The last sets of these exercises were the hardest for me,but I got through them.:)

Surfer: 8/8/7/7
Round Kick & Knee Crunch: L: 11/15/13/12
                                          R: 10/15/13/12
1-2-3 Push Up: 9/ 8 1/2,10/9
Ninja Jump & Sandbag Pickup: 7/7/7/6

Today is 1 year anniversary with bodyrock.tv. Thank you!!
Your website is my best friend, I do your work out everywhere I go.
This April doing your workout in B&B in Scotland was challenging..;-D
Funny thing is I talk to a few of my friends about your site but no one interested in doing it.
They just comment about how good Zuzana looks and they want to have Zuzana’s abs…
I think everybody has a right time and a right moment. A year ago I was desperate to be fit so found your site is one of the best happen in my life.  Last Feb. I canceled my gym membership and I am fitter then ever.
Thank you again Z & F.  Now I can’t imagin living without your workouts. 
Best, GG

Your welcome anytime lovely:) It’s the ones that worry before hand that always score the best:) Will be thinking of ya go get em tiger…hehehe

Thanks to you both! I’m gonna keep trying…

Ok I honestly thought I was going to DIE during this workout – and I’ve done it before without as much trouble.  I think I’m just a bit off today.  Went for a longer workout at the gym yesterday and didn’t get much sleep last nite.  In any case, here are my scores for today:

Surfer: 9, 9, 8, 9
Kick and Knee Tuck (Right leg): 16, 12, 11, 10
Kick and Knee Tuck (Left leg): 13, 10, 10, 12
1-2-3 Push Up: 11, 9, 9, 9
Ninja Jump: 6.5, 8, 9, 8

There you have it.  Thankfully, I made it out alive.  lol. 

this is the first time i’ve done this workout and yeah i was totally waped out when i finished, lol

my scores are:
1. 13,13,12,13 (i literally squeezed out the last rep, it was sooo hard ))
2. 12,12,12,12
3. 12,12,12,11
4. 11,11,11,11
5. 6,6 1/2,6 1/2,7

it was challenging but fun!

p.s. Zuzana looks soooo toned lately! and her skin and make-up are gorgeous as usual. it’s really a pleasure to watch her :)

it was going so well until the very last set of ninja jump ups.  i got a massive cramp in my right hamstring!

surfer burpees:  16-13-13-11
kick over & knee up R:  16-16-15-16
kick over & knee up L:  16-16-15-14
1-2-3 pushups:  18-17-16-15
ninja jump & sb pickup:  7-8-8-5

I have had the same thing happen with my friends. I was so excited when I started that I was telling everyone (still do) I was asking my friend the other day if she’d tried it yet and she said no but she was talking to another girlfriend, that I’d told as well, and they discovered that they both do the same thing. Watch the workouts while drinking a glass of wine. “Sigh” I guess I’ll keep working on them :) I have seen such great results in such a short time that I want everyone to get in on it but I guess you’re right it’s not much
use until they are ready.

I have had the same thing happen with my friends. I was so excited when I started that I was telling everyone (still do) I was asking my friend the other day if she’d tried it yet and she said no but she was talking to another girlfriend, that I’d told as well, and they discovered that they both do the same thing. Watch the workouts while drinking a glass of wine. “Sigh” I guess I’ll keep working on them :) I have seen such great results in such a short time that I want everyone to get in on it but I guess you’re right it’s not much
use until they are ready.

I needed this after two days of not bodyrocking and a week of generally being lazy. I was taking a little break from being in university. I was also hitting the pavement looking for a new job. (So I still was working out per se.)  Thankfully, I was offered a personal training job at a gym here! :)

*Surfer: 10/11/8/9
I don’t have a dip station or a chair so I had to modify this to a roundhouse kick+ side knee crunch It worked my core like no one’s business!
*Left: 17/14/10/11
*Right: 15/15/12/12
*1-2-3 Push-up: 11/13/9/10
*Ninja jump & sandbag pick-up: 7/10/5/5

PS– It is your body rocking that made me look more like a personal trainer so I think I should thank you for my employment! ;)

HOLY CRAP I DID NINJA JUMPS!!!!
I have been terrified of these and finally built the guts, I was able to do them with no modifications!!!! BUT I did not want to psyche myself out and lift a weight cause I have no bag….SSSSSOOOOO PROUD!!
THANK YOU ZUZ for this AMAZING workout….

I think I am developing a taste for my own sweat! hahahaha!!

surfer burpees:  15,10.5, 9,10
kick over & knee up LEFT: 14,15,12,12
kick over & knee up RIGHT: 11,12,12,13
1-2-3 pushups:  13,15,12,12
ninja jump & sb pickup:  8,8,8,7

2 oz shots of sweat: 3

you know, when I started in Feb…I realized I used to get wrist pains…I would put on a little brace and in 2 days it would go away. Even when it hurt I would push through my workout THEn replace the brace. Its almost as though I was working some small muscles that I did not realize where there, after strengthening them, I feel like I havent had any wrist pain in 2 months!
I went to see a Dr. tho and she said there was nothing wrong with it.

I was just thinking that I was developing a taste for my own sweat! hahaha!!!!! ewwwwwww, I think the shape of my face makes it all come dripping right into my mouth…and since I am trying to focus on breathing, it just creeps right in! hahahaha

I sweat like crazy!!!! omg *haha*
My scores:
1. Surfer: 13 11 10 10
2. Round Kick + Knee Crunches L: 16 16 14 14
3. Round Kick + Knee Crunches R: 16 16 16 15
4. 1-2-3 push up: 10 10 10 10
5. Ninja Jump (ooh I am so happy that I CAN Ninja Jumps in proper form now *yeah*) + Sandbag Pick up (8kg): 4 4 4 4

Love such workouts! thanks a lot :))

I did this one yesteday…just getting around to posting.  Wow!  What a great exercise challenge!  I really felt my abs burning and my legs!  My stats are …surfer 11,10,8,9  

 Round kick/knee crunch  right 14,14,14,15 Left leg..15,11,16,14  ( I actually had to do this one over my
kitchen table since I don’t have a dip station.  I just move my table next to the counter.

1-2-3 pushups  10,11,11,11

ninja jump ( also had to use variation of just stepping up to feet since I can’t jump to my feet yet.  5,4,7,8

Nancy! how about I have been weighing the same 124-126 lbs (56-57k) for almost 5 months but have gone from a size 6 to a size 2!!! unexplainable.

Focus on your workout and healthy eating choices…forgive yourself when you make a “not so good choice” and get back to discipline. Guilt is the brother of binging and stress.
You are a BODYROCKER, a fighter, be proud of your accomplishments and relentless toward the future.

And as Zouzou said, it may be muscle!
For motivation I read posts on this site while I put on my shoes and clip on my gymboss.
OUR commitment to a healthy life style together will keep you going, through the bad less motivation day to the good “Holy Crap I did 100 deadman burpee” days!

It could just be that you need to change your menu a little. Give your diet a close look, not so much from calories but nutritional value. I reassess my refrigerator, pantry, restaurant outings every first of the month. Also, read up on plateaus! I love the reminders on those articles whenever I feel I am at a stand still.

I am a day behind because I leave early from work,
and so the work outs aren’t posted yet. Anyway I did this workout on Tuesday
June 21 and I modified it slightly because I don’t have some of the equipment
yet. This was an amazing workout, I felt so focused and determined because I
know we are all doing this together. When I was completely beat, I kept pushing
and I felt so proud of myself in the end! I am actually excited to work out. I
want to let you all know that I have been telling all of my friends/family
about you guys, and the Bodyrock community! I just love it! I am seeing results
too! I am getting stronger and finally building muscle on my slender frame!

I like this one – I had to take a little break in the middle – my stomach has been really off, but I think I’ll feel better for doing it.  Thanks.

I like this one – I had to take a little break in the middle – my stomach has been really off, but I think I’ll feel better for doing it.  Thanks.

An awesome workout! I was all sweaty and completely out of breath afterwards :D
Since I don’t have any of the gear used I simply substituted it by using two chairs for the round kick and knee raise and normal weights for the ninja jump. I think the ninja jump was the hardest part, in the fourth round I could merely get up 3 times DDD: but it was fun nevertheless. I’ll definitely continue to do your workouts since I’ve already gained so much power and strength.
Love you guys and all the bodyrockers! <3

1st time doing this workout. total a**kicker! thanks guys

Surfer –> 12, 10, 10, 8
Round kick & knee crunch (left) –> 15, 16, 13, 13
Round kick & knee crunch (right) –> 16, 16, 17, 15
1-2-3 push up –> 13, 13, 11, 11
Ninja jump & sandbag pick up –> 5.5, 5.5, 5, 5

I had to modify the rd kick w/knee lift b/c I was at the gym and no dip station so I held on to a pull up bar and did them, and I didn’t do the ninja jumps b/c I thought I couldn’t then when I was done I tried so that’s where the 2 comes into play…  here’s my score~
Surfer~ 11,8,7,6
Rd kick w/knee lift (L)~ 12,9,9,9
Rd kick w/knee lift (R)~ 13,10,6,9
123 pushup~ 11,9,8,8
ninja jumps~ 2

Zuzana you make it look SOOOOOOO easy!!!

after looking at the other scores… I feel rather pathetic and I workout quit a bit… but I guess you only get better if you keep doing it right! This is about my 5th bodyrock workout so maybe it’s not to bad.. 

wawwwww!!! i cant stop sweating!!! and i am very proud of myself since i could finally do the ninja jummmpppppp!!!!! yeah baby!!! 

Surfer: 10, 11, 11, 10

Knee Raise (left): 12, 14, 12, 15

Knee Raise (right): 12, 14, 12, 13

1,2,3 Push: 13, 13, 14, 14

Ninja: 8, 8, 7, 9  (i use a 10lb kettlebell)

Hi my score was:  (1time/2time)
-Surfer 11/10/10/9  ( 7/9)
-R left leg 14/15/15/15  (12/14)
-R right leg 15/15/15/15  (13/14)
-PusU 11/12/13/12  (10/11)
-Ninja 6/6/5/6  (5some like beginner/7)
more than last time:D

Hi my score was:  (1time/2time)
-Surfer 11/10/10/9  ( 7/9)
-R left leg 14/15/15/15  (12/14)
-R right leg 15/15/15/15  (13/14)
-PusU 11/12/13/12  (10/11)
-Ninja 6/6/5/6  (5some like beginner/7)
more than last time:D

Surfer: 11/9/9/9
RK left leg: 14/12/11/12
RK right leg: 12/12/11/12
1-2-3 P/U: 11/12/10/11
Ninja jumps: 4/5/5/7

Hi from Normandy (France) everybodyrockers ^^

great workout, thanks a lot :)
Surfer 15-13-12-11 (ancient –> 12-11-11-8)
Round Kick & Knee Crunch (Left) 19-17-16.5-17 (ancient –> 15-14-11-12)
Round Kick & Knee Crunch (Right) 16-18-16-15 (ancient –> 15-13-12-12)
1-2-3 Push-Up 17-15-12-12 (ancient –> 15-15-15-15)
Ninja Jump & Sandbag Pick-Up 8.5-8.5-9-8.5 (ancient –> 6-7-6-7)

Well, a bit of an improvement (but 1 2 3 push-ups) and I think I will do better next time, yeaah ^^

Thanksall Zuzana and Freddy and all of you : )

Did this today, dripping in sweat and can proudly say definitely beat my PB.
Surfer: 12, 11, 10, 10 (old: 11, 9, 9, 8)
Round Kick & Knee Crunch Left: 16, 15, 15, 14 (15, 13, 13, 13)
Round Kick & Knee Crunch Right: 17, 16, 15, 15 (14, 14, 13, 13)
1-2-3 Push Up: 14, 13, 12, 12 (13, 11, 11, 10)
Ninja Jump & Sandbag: 6, 5, 5, 5 (5, 5.5, 5, 5)*
*This was the first time doing ninja jumps without modifications though. Form and power still needs improvement, I would say more like ninja hops for now, but at least there is progress. Thank you as always.

I’ve improved my bests & am really happy))) BTW I used 10 kg sandbag this time instead of 5kg.
My score – new(last):

Surfer – 16 (13), 14 (12), 14 (12), 13 (11)
Round kick & knee crunch (left) – 18 (15), 19 (16), 19 (17), 19 (17 1/2)
right – 18 (15), 19 (15), 19 (17), 18 (17 1/2)
1-2-3 push up – 12 (14), 16 (16 1/2), 15 (18), 14 (12) – I took the carpet away from the floor & it was hard to push up as my hands were slippery cause of sweat((((
ninja jump & sandbag pick-up – 8 (6 1/2), 9 (9 1/2), 10 (10), 10 (10)

Plus I have to do abs workout but I was destroyed & decided to do it tonight..

I did this workout today. I couldn’t do the 1-2-3 push ups, my mat was slipping all over the floor, so I did regular push ups. Hopefully next time I do this, I can do all of it properly. After the Surfers my chest hurt and I felt a bit dizzy. I really need to learn how to breathe properly!

Hi guys, I did this workout two days ago, but didn’t post my scores. i made some ajustments:

surfer: 12, 10, 9, 9
legg raises lying down: 16, 12, 17, 13
1-2-3 push up: 10, 8, 7, 8
sandbag squad: 12, 12, 13, 12

I use a 20lb kettle bell, I think Zuzana’s sandbag is about 30lbs, in one of her first workouts in this new house she talks about it.

We use the power model :)

I forgot what a butt kicker this one is.  I am dripping sweat all over my computer, I will have to come back later to post scores

Even after showering I’m still sweating! My reps didn’t improve too much this time around, but my form improved immensely, so I’m going to count that as a win. :)

Also, I have invested in the equipment that Zuzana and Freddy use (one piece at a time), and have not regretted it for a second. I’m planning on being a Bodyrocker for life, so I made a small investment on a few things I will use for the next…50 years? 

BODYROCK PRIDE!!

ok i thought i did the poker face workout before… but i can’t find my scores to compare them! boo!
anyways today i really tried to PUSH… except when i did the ninja jumps haha

surfer – 12.5, 10, 10, 9.5
round kick & knee crunch left leg – 18, 16.5, 14. 15
round kick & knee crunch right leg – 16, 18, 15, 15
1-2-3 pushup – 10.5, 8, 7, 7
ninja jumps and sandbag pickup – 4, 4, 4.5, 4.5

also – my bag had 26 lbs

10 seconds to rest & write your score, 50 seconds of exercise!
No such thing as a stupid question!

10 seconds to rest & write your score, 50 seconds of exercise!
No such thing as a stupid question!

Great workout, went really fast!
1. Surfer:  14, 9, 8, 8
2. Lt Round kick/knee crunch:  18, 13, 12, 10
3. Rt Round kick/knee crunch:  15, 13, 12, 10
4. 1-2-3 Pushup:  10, 9, 10, 8
5. Ninja jump:  4, 4, 2, 0
            (the ninja’s were more attempts than actually doing them. I think I actually did one… I think lol)
            Squats:  22 (instead of the last round of Ninja jumps)

a great workout. this is one of my favorites ^_^
my scores (i did improve!!):surfer 12/10/10/9
round kick & knee crunch L 11/11/10/10
round kick & knee crunch R 11/11/11/10
123 push up 11/10/10/10
ninja jump & sandbag pick up 7/6/6/6.5

feels great to workout in the mornings (ahem, noon/afternoon) ^_^

We use the power model :)

after I filled my inserts, I made sure to squish all the excess air out, and then folded it up. You should be able to do the same. Works like a charm! :)

today I did the ninja jumps with no modifications for the first time!! I think my success came partly from just doing it, and not being scared, partly from being mostly recovered from a knee injury, and of course from increased strength from all the bodyrocking! felt great :)

I was sweating so much doing this workout that I slipped in the puddle that was on the floor a couple of times
…but don’t worry, Im ok hahaha

Im so happy that I beat my old score for this workout! :D The first time i did this work out was last week, and I challenged myself for beating my old score, partly because of curiosity whether I’m able to do it or not. I managed to improve the score slightly. But hey, I think it’s better than no improvement at all ;). And, this time i did the ninja jump!! wohhoo.. it wasnt a perfect ninja jump, but it’s a work in progress!

Old score / new score:
Surfer : 10 7 11 8 7 1/2     -  11 9 11  9
Round kick L: 12 9 10 10  – 13 9 11 13
Round Kick R : 11 11 9 9   – 11  8 10 10
Ninja Jump : improvised with burpees 11 14 11 16  – ninja jump 4 6 6 5

cheers

Yeeeeah! I did beat my PB. I have to admit that my parents have much sturdier chairs for the knee raises than us, but that would still not explain my improvement in the other exercises. …and all this has happened after the leisurely completion of today’s Fierce Friday workout. My old and new scores are:
Surfer: 12, 10, 9, 9   |  12, 11, 11, 11
Round kick L: 15, 15, 15, 15  |  17, 18, 16, 17
Round Kick R: 15, 15, 15, 15   |  17, 18, 17, 19
Ninja Jumps: 8, 8, 8, 8  |  8, 9, 8, 9

I was not able to hold the poker face the whole time :D It was brutal, I did this one twice in the past and again I beated my old score!!
Here it goes – new score (old score)
1) Surfer 11-8-6-7 (9-7-6-6)
2) Round Kick + Knee Crunch L 15-15-14-12 (12-13-13-12)
3) Round Kick + Knee Crunch R 16-15-14-12 (14-14-14-13)
4) 1-2-3 Pushup 10-9-9-9 (8-8-8-8)
5) Ninja Jump + SB Pick 6-6-6-5 (6-6-5-5)

Thanks for revisiting this workout :) 

I just finished! I can tell I took a week and a half off already I was dying by the 3rd round!

Surfer – 8, 6, 4, 4
Round Kick + Knee Raises on Right – 12, 10 , 9, 9
Round Kick + Knee Raises on Left – 10, 10, 9, 9
1-2-3- Pushup – 6, 8, 6, 6
Ninja Jumps – 5, 6, 5, 6 (I did a mod since I can’t do them without falling on my face or twisting my ankles. I also didn’t use my sandbag)

sorry I’m italian and my english is not fantastic… i’ve a question.. are The 10 second for the recovery????? thanks :)

YAY.. I beat my old personal Best :) here are my scores today:)
Surfer 10 10 11 10 (old scores were: 10 9 8 9)
Round kick knee tuck L 11 13 13 13 (old scores were: 11 11 10 12)
                                   R 12 12 12 12 (old scores were: 9 10 9 9.5)
1 2 3 pushups 12 13 14 14 (old scores were: 11 10 11 11)
ninja jump with sand bag(28lb) 6 6 7 8 (old scores were:4 5.5 6 7)
Thank you so much Zuzana and Freddy :)

Wow.. did this one all wrong!  I watched it last night, then did it “cold” w/o watching it again this morning.   I did
5 sets of everything but the 1,2,3 push up.   At least I still worked out 20 minutes and I AM worn out!  Looking forward to the push ups next time. 
Surfer: 13, 13, 13 ,13, 14
Round Kick and knee raise L: 16, 14, 14, 15 ,15
” ” R: 15, 15, 15, 16, 15
Sand bag pick up: 8, 9, 9, 9.5, 10

i just finised:1part14,12,10,10,-2part28,20,16,16-3part10,10,8,10-4part7,6,6,6,was so good i like it…………….petra london

YAY!!  Beat my old scores again Today! 
surfer 13 11 12 11 (old scores 10 10 11 10)
round kick knee crunch L 13.5 16 15.5 14 (old scores 11 13 13 13)
                                      R 15.5 16 15.5 14(old scores 12 12 12 12)
1 2 3 push up 13 14 14 15 (old scores 12 13 14 14)
ninja jump sb pickup (30 lb sb) 8 9 8 9 (old score 6 6 7 8)
Thank you so much Zuzana and Freddy :)
now off to the shower!

Today I swam but wanted to share the workout from yesterday in case anyone wants to give it a go…maybe you Zuzana and Freddy?
It’s from Mark Lauren…nuf said really.

It’s a time challenge.
Only three exercises:
Burpees +Mountain Climbers +Jump Lunges (A.K.A: Iron Mikes)
Instructions: 
Complete 7 Rounds as fast as possible.

Round 1: Complete 5 Reps of each exercise
Round 2: Complete 10 Reps of each exercise
Round 3: Complete 15 Reps of each exercise
Round 4: Complete 20 Reps of each exercise
Round 5: Complete 15 Reps of each exercise
Round 6: Complete 10 Reps of each exercise
Round 7: Complete 5 Reps of each exercise

My times:
2 August, 2010 –   Time  13 min :53 seconds
5 September, 2011 –  Time  10 min :31 seconds

I was completely winded after this.Once finished it took a long time to get my breath back.  This was a super hard workout.  Walked around for quite some time breathing.
Cool down with 4 x 100 skips, still trying to bring my heart rate down gradually.
Cool down with 5 minutes on the stationary bike.
5 Forward Grip Pull Ups
Full body stretchesLove to hear if anyone gives this one a try.Tomorrow…BodyRock.

Surfer: 13/12/12/11
Round Kick & Standing side knee tuck (L) ( I have no dip station): 15/16/17/18
“                                                     ” (R): 14/16/17/18
1-2-3 push up: 13/12/11/10
Ninja Jump and sandbag pick up: 5/6/6/5.5

This was my first go at this workout, and it was tough! Those 123 pushups whooped me! As for the round house kick, I think each round my leg got more flexible or something, I just got into a better flow each time :) I did this after a brisk 30 minute walk, and felt that my training was complete for the day :) Thanks for a good sweat!

You can start the ninja jump by kneeling and then putting both palms flat on the floor in front of you as support. Use the palms as support and jump up. Hope that helps!

I’m 54.   I can do all of them now but it takes time.  Do the modified versions and before long you will surprise yourself with what you can accomplish.  For example there was no way I could do a one-legged squat a year ago.  But I just went part way down for a while and then supported myself with a chair etc.   Then one day I could do it.  Surprised the hell out of me!

   All the best and don’t get discouraged as your body will respond in time. 

OMG you’re nasty!  now I’m going to have to do this one! maybe friday!  10 min, 13 min, looks more like an hour to me! ha ha

Does Freddy always do the workouts with you ? Or only from times to times ? I miss his scores ;-)

Looks like an interesting w-o. I will try to do it some day if ever Zuzana doesn’t post a new one. I also would like to see Zuzana doing this one, to give me motivation :-)

wow, this one sounds nice :) maybe i will try it today!

Just did it, took me 13.14 Min. Before i start BodyRocking i have no idea what a Brupee  it, but now its one of my favorite exercise.  Now off to doing todays workout.Thanks for this awesome challenge.

2nd time doing this one…

surfer 9,9,9,10
Round Kick….Leflt: 13/16/15/16
Round Kick….Right  14,15,15,15
1/2/3 PUsh UP  10.10.10.10 (NO knees
Sandbag Squate: 20,20,21,23

GOOD FUN!! Matched or beat my last scores, but not by much…I can’t imagine getting in more reps…next time! 
Surfer: This time: 15-14-15-14; Last: 14-13-14-14Rkick/KneeC (L): This Time: 20-20-20-21; Last: 20-20-20-20Rkick/Knee C (R): This Time: 20-20-20-21; Last 20-20-20-201-2-3 Pup: This time: 16-16-16-16; Last: 15-15-15-15Njump/SB (25#) Pkup: This Time: 10-10-10-10; Last 9-10-10-10

Today I’m shocked.  I did this workout 4 times since February 8, and today I barely managed to beat my 1st time scores !! What???  And I was pushing myself like crazy!!  And I was exhausted after !  Hum.  It seems I need to re-commit myself to do at least 4 workouts a week.  Like I used to….
Phfiou, now I’m gonna eat.  At least, I can say that I earned my carbs…!

I didn’t remember that this one was so intense !!
I beat my score yeah !!!
Surfer : 17.16.15.16
kick-knee raise R : 19.20.17.19 / L : 20.20.19.20
123 PU : 20.20.17.20
Ninja pick up (10kg) : 10.10.10.10

I’m sweating so much !!!!!

Hi all, I’m feeling weak at the mo, bit of stress with sorting everything to move to Oz:

Surfer: 15, 10, 12, 14
Round Kick & Crunch L: 15, 13, 15, 17
Round Kick & Crunch R: 16, 16, 16, 15
1-2-3 Push: 13, 13, 13, 14
Ninja Jump & SB Pick Up: 5, 5 (17k), 7, 8 (12 k)

I had to quickly pull a sandbag out of the bag for round 3 as it was way too heavy.  Was up on my last effort on everything but the round kicks but hey ho. Sx

Hi all, I’m feeling weak at the mo, bit of stress with sorting everything to move to Oz:

Surfer: 15, 10, 12, 14
Round Kick & Crunch L: 15, 13, 15, 17
Round Kick & Crunch R: 16, 16, 16, 15
1-2-3 Push: 13, 13, 13, 14
Ninja Jump & SB Pick Up: 5, 5 (17k), 7, 8 (12 k)

I had to quickly pull a sandbag out of the bag for round 3 as it was way too heavy.  Was up on my last effort on everything but the round kicks but hey ho. Sx

Will do this one shortly! And besides burpee for Erin, will do 10 more for the ice-hockey players who died today in Russia :-( 3 of them were Czech amazing players! This makes me very sad :-(((

I like the idea you two posting an old workout when there isn’t a new one up.  Keeps us motivated to beat our old times, plus I don’t have to scroll back several pages and find one I haven’t done yet!!!!!

Not only is your time great but you are going to do another workout?  I’d like to hear how your second workout went…any juice left?

I had to cool down for half hour before i tackle todays workout,i honestly almost gave up halfway but i pushed through.BodyRockers don’t give up.  Here is my score 
surfer 8,9,9,9
Round kick knee crunch L 13,14,14,15
Round kick knee crunch R 14,14,14,15
123 push 9,10,10,10
ninja jump and SB pick up  (assited ) 6,7,7,8

OMG, I did it shirtless and when doing the Surfers, my sweaty belly button was vacuuming on the tiles of my room :-X

Scores…
Surfer: 13 – 11 – 10 – 11
Round Kick R: 16 – 17 – 16 – 17
Round Kick L: 15.5 – 17 – 16 – 16
1-2-3 Push-Up: 15 – 15 – 14 – 14 (another one that I *hate*)
Ninjas (10kg): 7 – 7 – 7 – 7

Hi guys,I did this workout 2 hours ago.Here aere my scores:
surfer-10 9 10 11
round kick & knee crunch
left-13 14 16 15
right-15 14 15 14
1-2-3 push up-17 15 17 18
ninja jump & sandbag pick up-4 5 5 5
+ a burpee for Erin

Thank you guys and good night to everyone :)

Just did it! :) 
And after I did it I realized I was doing surfer the wrong way, without going on the floor, so it was just a simple surfer jumping switching sides with a little pulse in between, ha, and I wondered why is my score so high :D
So my score:
1) Surfer (wrong one) 24-18-16-17
2) Round Kick+Knee Crunch L 15-13-13-14
3) Round Kick+Knee Crunch R 15-12-11-12
4) 1-2-3 PushUp 8-8-7-8 (I wonder if I will ever get any upper body strenght…)
5) Ninja + Sandbag Pick 5-4-5-5

Also I figured something amazing – I have a HUGE wardrobe in my living/bed/workout room, and it has a giant mirror on it. Because of the size of my room I have to workout facing this wardrobe and today I really found out that I perform better when I look at myself in that mirror because a) I can see if I am doing those exercised properly, b) I can see my muscles working (especially abs, that is A LOT of work in that area while doing those round kicks!) and c) I mentally feel like I am competing with myself (I am watching myself working out and I can’t let myself down by slacking or quitting). It helps me a LOT! :) Plus that wardrobe is super huge and I don’t have that much stuff, so when I am done I can hide all my stuff – dip station, sandbag, mat – in it and I still have a lot of space :)

Will the 1-2-3 pushup count as 1 rep as a whole, or is it 1-2-3, 4-5-6 …

I just did this workout at the gym today. I really hate this workout because it made me sweat so bad. ]
Surfer 14-14-13-12
Round Kick -crunch 16-15-17-16
Round Kick-crunch L 16-15-17-16
1-2-3 push up 14-14-13-12
Ninja and sandbag pick 8-7-7-7
Thanks!

I forgot that I did 5 HEALING Burpees for Erin.
Many Blessings for you and your family!

I am proud to say that I did my first unassisted ninja jump today! And I was able to do them all throughout this workout. I’m so excited! There wasn’t a great improvement ins my scores, but I was not doing any beginner variations, unlike the last time I did this workout back in June. I love the little accomplishments. :)

1-2-3 pushup is one rep. =)

just did this slightly different today :)
burpees 13 11 12 11
round kick lunge knee crunch alt. sides 10 10 10 9 1/2
knee raises 20 24 23 23
side step push ups 13 14 12 12
sb squats 19 21 21 22
plus 50 shoulders off the ground crunches
25 dips :)
feel great and ready for my shower!  thank you Zuzana and Freddy :)

Made this my workout for the day, 13 minutes 18 seconds :)
This one was tough, I was scared going into it haha but theres something about a pyramid set that I love, the psychological element…
Anyways, very good workout, thank you!!

Also did about 20 minutes of abs+weights afterward, and I am done for the day!

Surfer 16, 15, 15, 12 ( i love these!!!)
Round Kick -crunch 16, 15, 15
Round Kick-crunch L 16, 15, 15, 15
1-2-3 push up – did pull-ups instead (assisted) – 8,8,8,8
Ninja and sandbag pick 8,8,8,8
still sweating 15 mins after workout! fun!! :)

I did 45 min skipping today as an exercise challenge I set for myself:)

Congrats Courtney, that is an excellent accomplishment.

wow donna 45 min!  you didn’t do high knees the whole time did you?  I like the skipping because its so cardio intense but it makes my knees ache.  high knees don’t but I just can’t seem to coordinate them!  I’ve been trying to do 4 – 7 min intervals before and after these workouts, trying to build up, but my knees start aching about 3 min in.  frustrating!

ha! ha! ha!

Only a machine could do high knees for 45 min straight… The answer to your question is no:) I have had problems with my knees in the past also. I find if I do a lot of workouts in a row that involve jumping or high knees then mine ache as well.  I have bought a knee sport support for both my knees. My left knee started hurting about 25min into the skipping today and I plan on wearing my neoprene bandage tomorrow for my left knee if still sore.

Hi I did this router and it was very good(hard) I have finish in 14:13 and then 4 min. skipping (437).
Thank you Stania

I’m writing yesteday’s reps today:
Surfer: 12, 11, 10, 10.
Kick & knee crunch left: 15, 14, 13, 15.
Kick & knee crunch right: 15, 15, 15, 13.
1, 2, 3 push ups: 14, 14, 14, 13.
Ninja jump: didn’t count the reps as I was more working on jumping from my knees to my feet than anything else. I still need to practice that.

Thank you very very very much Zuzana and Freddy!

Done
But in this heat( in southern Cali) it was almost impossible/no air-conditioning.
Even tho I finished my workout , I took a little break after each round.
Cant wait to try new workout you just posted!

Well it everyone had quite impressive times with this one. I was hoping to as well. Did this at work today for lunch, but only managed a time of 16.07. It was definitely hard. Thanks for sharing.

 Finally I’m done with this one again & unfortunately couldn’t beat my best so there are my scores: surfer – 15, 13, 13,13. kick left – 17, 18, 19, 17 1/2. right – 20, 20, 19, 17. 123 push-up – 12, 11, 10, 11. ninja 10kg – 8, 11, 8, 8.

Lovedddd it! here are my scores: cant compare with the second and 3rd exercise cuz last time i did knee raises on the second and plank lift + 2 knee tucks alternating sides, cuz doing the kick is harder with my big chairs! but today i managed. My hairs are huge so its really hard to do the kick!

NEW vs OLD
1.Surfer: 13-11-10-10  / 13-10-10-11 same 
2. Round kick & knee crunch right: 11-10-9-10
3. Round kick & knee crunch left: 11-10-10-10
4. 1-2-3 push ups: 15-15-15-15 / 13-13-13-12 pb beaten
5. Ninja jump + pike jump: 7-7-7-7 / 6-6-7-7  pb beaten 

+ 5×100 high knees with jump rope, normal pace. and of course stretching and burpee for erin! 

:D

Rocked this one this morning =)
surfer 13 12 13 10
round kick knee crunch L 13 15 12 14
                                      R 13 15 14 14
1-2-3 pushups 14 15 13 14
ninja sb pickup 8 8 8 8
also did
5 Healing Burpees
10 Tricep pushups (on knees still working on these)
30 knee raises on dip
50 dips on station (one foot for support)
200 speed runners
50 crunches
50 bridges
50 leg raises
50 in-out abs
20 pushups (regular :)
30 olbique exerciese on dip
OK I am done and ready for the new workout for this evening :) 
Thanks Zuzka,Freddy