Jun 22 2011

Wild & Free Exercise Challenge

Hi BodyRockers,

Today’s challenge is calling us out to continue our focus on training at our fullest individual potential. There is so much support and energy here from BodyRockers all over the world, and what we can do is take this spirit and use it as a motivator to really give each of our workouts our all.

Tomorrow we are debuting a new workout with some completely new exercises that we have never done here before :) See you guys then!

Best,

Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 2
  • Sandbag Swing25 reps on each arm
  • High Knees with Jump Rope100 reps

Get your gear for this workout here:

Instructions:

Your goal is to complete 10 rounds of

25 Sandbag Swings on each arm

100 High Knees with Jump Rope

…as fast as possible. My time for this workout was 26 minutes and 11 seconds. My sandbag normaly weighs about 30lbs (or little bit more) but I did take about 5 lbs of the garden stones out for this challenge. Watch the video above to see how to do both exercises with proper form.

comments


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  • Anonymous

    Today I did half of this challenge after my workout.

    So 5 rounds with 9kg in 12:16.

    Congrats to everyone who had the willpower to finish all 10 rounds!

  • Anonymous

    Today I did half of this challenge after my workout.

    So 5 rounds with 9kg in 12:16.

    Congrats to everyone who had the willpower to finish all 10 rounds!

  • Anonymous

    hey guys,

    just finished this one today, dealing with a sore big toe for the last week so I’m avoiding anything involving flexing of the foot for a couple more days.

    last time I did this one took me just over 22 min with no rope a 15lb dumbbell for 5 sets, then a 10lb dumbbell for the last 5 sets.  today I decided to do with the rope,  which broke partway through the second set!  lol  plus I used the 15lb dumbbell for the whole thing and high knees for the rest.  so today it took 23 min 57 sec.  slower but I tripped on the rope about 10 times the first set, second set I had it was up to 55 straight skips without tripping and boom, there goes the rope!  ha ha!

    great workout anyway!

  • Anonymous

    Beat my old time and weight! 9/14/11: 27:54 with 5-lb dumbbell (or 8, can’t remember). 12/21/11: 20:47 with 12-lb dumbbell.

  • Nopochko

    Done! 10 sets!

  • Monstrosity5

    Last time 28:39; this time 27:02 with a 16K/35# KB – You should see the blood blister I have on my left hand.  The weight is my lame excuse for not beating Zuzana’s time…next time – just need to shave off another minute…(I was 13:06 at the half way point)

  • Anonymous

    i just finished,o my good…………………………..petra london

  • Anonymous

    it’s 30lbs for the Sandbag.

  • Anonymous

    Brutal.  33:37

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

    This was brutal! I had 10lbs in my sandbag and finished in 35:52. After 5 rounds I wanted to stop but I sucked it up and finished. I never want to do this one again! So tired now. 

  • Kellie

    32:15

  • Monstrosity5

    Okay, Okay, this was tough, really tough.  My goal was to beat Zuzana, yet didn’t even come close…my excuse is the extra 10#s I was swinging – I used a 16K/35# KB and this took me 28:39 – not bad, but I really wanted to come in somewhere around 23-26 mins.  Next time…

  • Kendra

    Okay.  So.  The first time I did this, I couldn’t finish because of time restraints and finished 8 rounds in 27 minutes.  I was really disappointed in both my time and the fact I didn’t finish, so I told myself I’d do it again.

    So I did it today, and my time was 41:01.  And while my time is worse than last time, I think there are many factors here: it’s hot, and I’m hungry and a bit hung over.  And I hate this challenge.  I. HATE. IT.  It is torture.
    So I think I did 41:01 not because I’m not fit (I usually get close to Zuz’s times), but because I just really hated doing it and didn’t push myself to go as fast as I could.  HOWEVER–I DID finish.  And Brutus can eat that!!!

    Please don’t make me do this ever, ever again!!! :)

  • KIMBERLAKE93

    10 Rounds of 25 (x2) Sandbag Swings and 100 High Knees…..my time was 29:39

    The hardest part for me was my grip on my homemade Sandbag…..I need grip gloves!!!!  My hands are now full of blisters….ouch!

    Great workout!  I was afraid I wasn’t gonna get through all 10 rounds but I persevered!
    Thanks Zuz and Freddy!
    Have a fantastic day BodyRockers!  :)

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

    Inspired by this programme and my parents’ sturdy, stable chairs I made up my own workout for today (2011/017/02 – active rest):
    50 high knees (without a skipping rope)
    10-10 sandbag swings on each arm
    10 burpees
    20 knee raises
    This is one round – I completed 10 round in 33’58″.

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  • Natalie Anna

    I did the first 5 rounds with a 15 pound weight then i HAD to take a break for a few minutes cuz i felt like i was gonna fall over lol then i did the other 5 rounds without the weight and i completed the whole thing in 28 minutes and 30 seconds. 

  • Lena

    I remember this one from December last year but back then we only had to do 25 swings holding the sandbag with both arms…!! You are really getting tough on us Zuzi :)
    But I pushed through the challenge (I must admit I was scared!) and completed this workout this morning in 31:14 with 10kgs in my sandbag. Now I am ready and engergised for my exciting day (It is my partner and I’s 5 year anniversary and we have a wonderful day planned :) It is aways great to start with some Bodyrocking though!!
    Have a great day everyone :D

  • Yoseline

    Wow… you give me goosebumps. This is what bodyrocking is REALLY all about, isn’t it. Congratulations. You’re my hero! Let’s keep bodyrocking everyone!

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

    Jen, that’s a fantastic achievement. I know what you mean, this one was a sneaky torturer. I’m in good shape but it crossed my mind not once that I should quit. …and would it have taken me longer than 40 minutes, I may have given in. But you didn’t.

    Wasn’t the victory sweet after you DID finish all 10 rounds no matter what?
    YOU ARE A BODYROCKER! Congratulations and thumbs up.

  • Anonymous

    UGH, IDK, but I did it Fri and had to take Sat. and sun off, my knees hurt so bad!!!!!!

  • Anonymous

    HEya there BodyROcker Lulmira!!!!!!!!!

  • Anonymous

    HEya there BodyROcker Lulmira!!!!!!!!!

  • Gwyn

    28 minutes and 19 seconds.  It was brutal!  I took my workout outside, though, and the breeze and fresh air really kept me motivated.  Great workout:)

  • AudraFit

    Welcome to Bodyrock Lulmira :D

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

    Sünci-Sünci, you silly cow! You nearly killed yourself just because you cannot read!

    I was in a mad rush today, I didn’t read any other BodyRocker’s scores, quickly glanced at Zuzana’s time and got at the swinging. I thought Z’s score was 21 min something, so I pushed the first 5 rounds as if my life depended on it. Then, when I saw that I was already at 15 minutes by the end of my 6th round and completely exhausted, I got really discouraged, thinking that I’m crap today :-( . I haven’t felt so sad and broken in a second half of a BR workout for ages. I just dragged through the last 4 rounds.

    You can guess how puzzled I got when I sat down to share my 27’57″ embarrassment and realised that it isn’t even a super bad time. Now I wish I knew this before and pushed just a bit harder, although I’m telling ya, I felt particularly dizzy and fainty towards the end anyway.

    I see that many of our peers shared their home made sandbags, so I take the opportunity and share a pic of mine as well – I already talked a lot about it, but I think I haven’t showed an image yet, have I? I’m proud to say that my creation is still serving the purpose. I have to admit, I’ll miss my baby when I finally get hold of the Real Thing.

    • Anonymous

      is that brown tape?

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

        Yeap, simple brown tape to keep the grains and sugar in the bag (we can hear now that they are loose inside, so it’s unlikely that I can use any of the rice, lentils, broth mix, etc. for cooking after I get the real sandbag, but the bag has been serving its purpose for months now. The secret, I think, is the handles that I made from bubble wrap – very comfortable even after being worn down – and I distributed evenly: balance is also important.

        • Anonymous

          hahaha, THATS awesome!

  • Anonymous

    I was really tired in the end of this challenge.uff. I did it in 22min 23seg. I’m pround I did it in less time then zuzana, but maybe my form isn’t so good as hers :P

  • Anonymous

    I finally did this workout! It’s so simple yet sooooo exhausting! My time was 30:35. 
    How did everybody do? =)

  • Anonymous

    When this one was first posted i only managed 8 rounds…I blamed it on time (4am) and wet floor(sweat) and having to get ready for work….but all day long I kept thinking ” I’am the bodyrocker who let Brutus win” It bothered me sooooooo much, so I did it again today and gave it my all… Last time 8 rounds in 33.49min….today, all 10 rounds with 30 lbs Sandbag in 32.59….I feel so much better now, phew …I feel like a real bodyrocker again!

    • Anonymous

      hahahaha! I love the attitude we develop to kick ourselves in the but when we dont go on over drive!

    • Kendra

      Ha!  I know exactly how you feel.  Last time, I had to cut it off after 8 rounds too, and it’s been bothering me ever since.  I think I’m going to do it today, the whole thing.  

      Congrats on finishing and beating your PR!  

      • Anonymous

        Thank you very much!! And good luck!!!

  • Jill Hobbs

    Whoa. Two days later and my upper back and shoulders are still sore!

    • AudraFit

      Me too! I did this on Friday and my glutes are still begging for mercy LOL!

      • Donna

        I’m right there with you both:(

        • http://delightfultastebuds.com Jos

          Ugh my lower back is in pain :( prolly from the hip thruster that I might do incorrectly. Been off working out for 2 days

          • Donna

            Be careful with your back Jos as an injury here would remain for life. My hubby has back problems and he always tells me if I feel any pain in my back while doing an exercise to stop immediately  because I am doing it wrong. I have only ever felt back pain twice during an exercise and that was with the diagonal dead lift and the hip thruster with the sandbag swings. I stopped and got hubby to watch me to tell me what I was doing wrong I had too straighten my back more and stick my butt  out more for both and the pain went away. It doesn’t come naturally for me I have to think about it for both these moves but I am getting better at it. Was your back in pain during the hip thruster the whole time and did you continue in pain??? Use the fitness ball to massage your lower back by sitting on it and doing a hula hoop movement gently to ease the pain. Please don’t do a workout until you are completely pain free:)

            • http://delightfultastebuds.com Jos

              Actually I didn’t feel the pain during the workout, and only started to feel
              it later of the day and the next day. The first time I felt something like
              this was the time i did that 300 squats and took me 3 days to recover. I do
              the massaging with my stability ball and also I found out if I lie down on
              top of the ball (kinda like doing backbend on the ball) helps to stretch my
              back as well. Thanks for the tips. I definitely will wait until the pain is
              completely gone to start working out. Otherwise just some yoga and
              stretching will do.

              • Donna

                That’s a good sign that you didn’t feel the pain during the workout:) Yeah the backbend on the ball is another good back stretch. You are on the right path to recovery,  just keep on stretching with the ball and doing light exercise and you will be back with us soon PAIN FREE:)

  • Jill Hobbs

    I don’t know how this protein amount compares to your whey protein and this might not be any cheaper but…Navitas Naturals Hemp Protein Powder. It’s organic and vegan.

    http://www.amazon.com/gp/product/B001CGTN3G

  • Migoshman

    poy poy polomi from Normandy ^^

    pfffiu ^^ I had delayed this one because I am not very patient with these damn hign knees with jump rope ^^
    Well, I first decided to do this workout, but only half of it (only 5 rounds instead of 10).
    But my will being what it is, I had finished the 5 rounds in 10.31 so… I decided to do the 10 rounds ^^

    My my… The 2 series (1 for each arm) of 25 reps are so loooong ^^, and a good cardio is needed for the high knees ; but I did it in 27.51, not so bad , after all ^^

    Thanks a lot for keeping us motivated : )

    see ya ^^

  • lUCy

    WHAT?!! I did 25.08mnt. My sandbag weigh 7kilos (like 15pounds). I can`t do my best in skipping because a nerve of abductor (left leg) hurts to me (this was the second routine) so I wasn`t faster in all :(

  • Carmen

    30:05 with 20 pounds homemade sand bag. I’ve tried this workout the day before but Brutus got in my way and ended up doing just 5 sets. I knew I couldn’t move to the next workout without completing this one first…….so glad I did.

  • http://www.facebook.com/profile.php?id=13948383 Anna Englund

    28:12– can’t believe it wasn’t longer!! Wow, you right on about Brutus, “I don’t want to, don’t have the time, that’s not gonna make a difference” Despite being sore and out of breath, the physical part is a breeze compared to the emotional warfare necessary to beat down the voices holding you back. Thanks for the great workouts, encouragement and inspiration :)

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  • Anonymous

    26:09—woo hoo!

  • Janessa Reimer

    This work out took me 23 minutes only because i didn’t have room to jump rope, so the nenext time i do this i will try to find a place where i can jump rope, i am sure it will be more of a challenge! and it will take me a lot longer lol

  • Cindy

    This one took me 33 minutes. My body was on fire at the end of the ten round.

  • Annie_B

    One of your most brutal challenge Zuzi!!!! Holy Cow!!!! Soon as I finished last jump, I just collapsed on the floor. My time was 28:32 with 25 LBS. dumbell.  Brutus played a big role in today’s challenge but I cranked up the music …didn’t listen to him…focus on my forms and muscles :)   I made your Pina Colada protien shake afterward….it’s really refreshing!!!

  • http://peskyrunner.blogspot.com Eimear Rose

    36:46 with 12kg, started with 15kg and knew it would be too heavy! I did my workout outside today and used little pebbles to mark each round, totally helped me get through this killer workout:) Looking forward to trying out the two new exercises in friday’s workout tomorrow:)

    • Anonymous

      hahaha! I used walnuts! I lined them up and kicked one off the line up every time I finished a circuit! It was brutal!

  • Annie_B

    Try to have carbs with lean protien. Like a glass of milk/ yogurt with fruit or 1 toast with peanut butter and 1 banana.

  • Anonymous

    23.3 min
    regular high knees
    15 lb weight
    That was crazy!
    I really need to practice high knees!

    • Jaraguadom

      i’m sooo with you with the high knees practice!!! you are not alone! LOL

  • debrocker in ottawa

    i have broken both of my jump ropes with all the workouts – will look today for an unbreakable rope

  • Ronica

    Belly laugh! The things we can come up with to overcome obstacles. Love it. I hope it doesn’t spring a leak and spray clay kitty litter all over your sweat from these workouts!

  • EspeRH

    I did this in 27:30 with a 6 Kg sandbag. Is not much weight, but my knees are not as good as they should, and I opted not to charge them a lot.
    Anyway, I’m happy with my time!

  • Hege Vindstad

    Just finished this one! Had to take off some clothes and put on training gloves because of my bags handle hurt my hands. This is the last workout with my bag, cause the SANDBAG arrives in the mail tomorrow!!
    :-D
    Took me 23 minutes and 12 seconds to finish this :)

  • Anonymous

    Whoo hoo my time was 23:40! Of course I did not have tons of weight like others (15lbs) kettlebells.  I don’t think I could’ve handled 25lbs since there was nothing in between.  The first round was where I realized that this was not going to be easy but I read an article about pushing yourself and telling yourself to keep moving or psyching yourself out in order to get through it.  I just kept on saying your almost there, or you are not in pain, I don’t have pain and in the 7th round was where Brutus showed his ugly face.  I got through it realizing I only had one round left.  I made sure that I had good form and that I was squating, thrusting my hips forward afterward, tightening my abs and tightening my arm as I thrusted it forward.  So my arm are sore to the point that massagin my husband hurt my hands and forearms. lol! Don’t worry about your times, remember that some of your bags were hurting your hands and having malfunctions, so just think if your bag had the right handle you would’ve had a shorter time.  Trust me my hands did not hurt because if they did then I would’ve had a hard time also.  I just kept pushing and I am truly happy to be part of Bodyrock.  You guys have no idea how many exercises and programs and diets I’ve done and it’s helped me but not the way Bodyrock makes me feel inside and out! I feel so accomplished and have done my first pull up with no help and am having an easier time doing my push ups.  Hope I can make some friends on here because I intend to stick it through!

  • Lauren Serpati

    Hi everyone! So I have been doing the workouts for about 1 month now–feeling results and even seeing some too! But here’s my problem: the skipping rope has re-aggravated tendinitis in both of my ankles (I’ve had this for 8 years and gets aggravated by repeated jumping as I used to play vball competitively). I am really stubborn and love the skipping rope parts of these workouts, it’s the best, so I really don’t want to stop. Any suggestions on alternatives to the skipping during these types of workouts that work the body as well, or anything to lessen the pain before, during, after work out? Thanks!

  • Annebel Wind

    I want to say to all of you guys, THANK YOU ALL!! Al your comments and motivations, so nice and supportive. I am not giving up, did today’s workout! I just have a hard time exepting myself and my flaws.. I know nobody is perfect, but still..  I will go on bodyrocking and sharing with you guys.. All you bodyrockers, YOU ARE THE BEST!!!

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

    My time was 28:36 Except counting the high knees was a pain

  • http://delightfultastebuds.com Jos

    Ok I did it this morning. completed in about 40:15 (I paused the time after 5 rounds, stretched a bit then did the last 5). I only used 17.5 dumbbell and had to move down to 15 lbs cause my left arm was getting shaky with the swings.

    Just recently I finally got high knees skipping so still lots of room to learn and not be out of breath too often. I definitely will conquer this next time I do this challenge again :) and gotta kick my boredom Brutus much harder as well!

    My biggest challenge of a time challenge with minimal exercises is the boredom Brutus. Has anyone have this problem as well?

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

      Oh completely. I found this workout very hard and effective but I did not like it.  I would def agree that boredom played a role in that feeling.  That and it was just brutal!!!!

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

      Yes!! I feel the same way! I get bored & I don’t give my best effort

  • Anonymous

    I guess that you would call it pea gravel – we have also used rice with great success too.

  • AudraFit

    20:50 with 22LBs :) It’s a lighter weight then I would normally use because I still have lower body weight training to do today so this is a nice compliment for todays leg training. BTW did anyone have a hard time witht the grip on these? Geez, it felt like my forearms got a workout too lol! Have a great weekend BODYROCKERS! Flying up to Durango, Colorado for the day tomorrow so, hopefully I can fit in a workout after a days worth of hiking.

  • AudraFit

    20:50 with 22LBs :) It’s a lighter weight then I would normally use because I still have lower body weight training to do today so this is a nice compliment for todays leg training. BTW did anyone have a hard time witht the grip on these? Geez, it felt like my forearms got a workout too lol! Have a great weekend BODYROCKERS! Flying up to Durango, Colorado for the day tomorrow so, hopefully I can fit in a workout after a days worth of hiking.

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

      Great time!  I had a hard time with the grip too and also found my sandbag to be swinging all over the place.  A bit of a hard time controlling the movement.

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

    I am seeing muscle definition in my legs and i am so excited. Since God blessed me with these BIG beautiful thighs that I cannot change (thanks mom!) I figure at least let me sexy them up with some nice muscle tone!!!

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

    oh wow…I dont know why I assumed this would be easy….28:23

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

    This “challenge” was simply brutal. One of the absolute worst.  Brutus kicked in round 2.  Sucks when you have 8 to go.  I don’t know if it was just me but this one was an absolute battle mentally and physically for me.  I finished in 29.50. No offense, great workout but never want to look back on this one EVER again:)  Goodbye wild and free exercise challenge forever and ever. I may even flick you off.

  • Anonymous

    Hi there….

    so yesterday after my boyfriend broke up with me I tried to do Take me ex.challenge, but I notice I have some strange and great pain around my hip …so I have my heart broken, and I can not work out to take care of my stress..I don’t know which is worse…ok, I know…not be able to workout is worse…I just love you all, and you are so great community, and f.him if he doesn’t love me…so hope to wake up tomorrow without pain (in my hip and in my heart) and just continue to bodyrocking…

    so thank you all just for being here

    kisses to you all

    p.s. ok, I love him so what? :)

    • MariaBjørgJepsen

      Hey sweety!
      Stay strong – we are all here to support you. A broken heart can cause so much pain inside, which is not easy to get over at all. But I know how strong minded and determined you are. Can I do something, anything, to make things easier for you?
      Love, thougths and support, Maria <3

    • AudraFit

      Aaaww, Cheer up Ivana :) You got a whole community here that supports and even looks up to you. Why not turn that emotion into fueling your workouts when you feel better. Take out some of that aggression on good ol Brutus. He doesn’t deserve you anyways. Here’s a BIG HUG from me to you :)

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

      I’m going thru a break-up too. It’s super tough, I understand.  Do take it out on Brutus, it works!  I find I work out harder as a result of all the raw emotion pumping thru my body.

      • Anonymous

        I know what you mean…I am still in a phase where I just want to lay down and cry myself to sleep..every morning is a new fight,but I am getting better!

        kiss

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

      I’m going thru a break-up too. It’s super tough, I understand.  Do take it out on Brutus, it works!  I find I work out harder as a result of all the raw emotion pumping thru my body.

    • Donna

      Hey Ivana, sure hope you are feeling better today:)

      Sending you hugs and kisses girl XoXo

  • Jennifer

    Just completed my workout for today!  I had skipped a few days so I had to combine this one with another one from this week!  Ouch!  It took me 45 minutes.  I had to push myself mentally through the whole workout!  But I did it, so now I can be proud of myself and enjoy the rest of my day!  Thanks bodyrockers for the support, I wouldn’t have pushed through today without you!  And always thanks to Zuzana and Freddy for providing us with a great workout and network of support!  Love you guys! :)

  • Jill Hobbs

    I have just recently begun doing some of the challenges. I thought I would get bored with 1-2 exercises in the challenges. However, the challenges have helped me psychologically strengthen myself. I know people have mentioned in the past how Body Rock transfers strength into daily life and I certainly agree with this.
    I forced myself to jump rope afterwards even though I really didn’t want to.

    29:02 with a 22.5 lbs. bag.

    • http://delightfultastebuds.com Jos

      That was exactly how I felt about 1-2 exercises in the time challenge – BOREDOM which also dragged my performance as well.

    • http://delightfultastebuds.com Jos

      That was exactly how I felt about 1-2 exercises in the time challenge – BOREDOM which also dragged my performance as well.

  • Lisa

    Great workout. Gotta love to hate those high knees with jump rope! I bought a couple burlap sacks full of rice (10lbs each) and duct taped them together to make a 20lb sandbag. Still working out the kinks like duct taping the handles so my hands don’t go raw from gripping it!

    My time was 24:38. It actually went by fast, although on about round 6 I had to push Brutus away a couple of times!

  • Tamar

    Hello!
    just finished this one. that was brutal just the way i like it.. :) i’m still sweating. and this workout made me burn 260 calories!
    thank you so much! waiting for tomorrow to feel my buns hurt :)
    have a great weekend
    28:40

  • Anonymous

    Just completed this workout in 23:12 using a 10 lb kettleball.  I really had to motivate myself to not give up, I wanted to stop after 2 rounds! hahaha!!!  But I made myself keep going, so glad I did

  • Charlie D.

    I worked so hard!  I think I looked crazed – I’m glad I was home alone.  I only used a 15lb. dumbbell because the heavier ones are in the basement, and I saw the biggest centipede ever down there the other day and they make me nervous.  Anyhow, I got 25:36.  And now I just spilled my coffee…off to get a rag.  Good luck everyone.  

  • http://twitter.com/karmalaluna Arika

    10 rounds in 21:10
    You set my glutes on fire baby/ oh you set my glutes on fire/fire/fire baby! (That’s a song by the way lol just parodying it.)

    • Lisa

      Nice time, Arika!

  • V.I.G.

    30.05 8 kg in my sandbag.)

  • http://www.makavelina.webnode.cz Nina_CZ

    Wow Chris, great job! I never though of this, it is actually a very easy solution!!! :) Thank you for the tip, I will try to improve my sandbag too! :)

  • Vivi

    So i did MMA workout, it’s a goos workout, as usual !!!
    I put my score with the workout ;)

  • tee

    hi audrey,

    I don’t know if this will help you but I find that if I cut out the complex carbs, and eat more protein, and good fats, then I don’t crave so much.

    I love pasta and bread but if I eat it I eat everything!  I am hungry all the time and lean protein & veggies won’t cut it.  I die for doritos and chocolate and on and on.

    Now I can eat these things a little bit once in a while and I don’t crave but if I have too much then I start eating everything again.

    and now my weight loss has started again!

  • tee

    see all you have to do is say “my comments don’t get posted” lol

  • Vivi

    WHERE IS THE NEW TODAY’S WORKOUT !!!!!!!! :) :p

    • Anonymous

      The Thursday workout is posted where it says “Workout Schedule” at the top. Click on the “View” button and then click under Thursday. The workout is an old one… the MMA (Major Muscle Apocalypse) workout. I’m about to go try it myself. :)

      • Vivi

        Ok, thanks ! I belived that it will be a new one
        I’m going to fo this one so ! But no pull up bar here, i make with my staircase and it’s not easy to catch well …:(

  • jazzy

    28:44. I cant believe i just did 1,000 high knee jump ropes and 500 sandbag swings in under 30 mins. you are the toughest trainer. AND I LOVE IT. THANK YOU

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

    This is a quick post because my Hubby is waiting for me to start a movie,(Adjustment Bureau)
    my score : 20:19. I may have done an extra round ,either way worth it. Great ,fun challenge!

    • Donna

      This made me laugh because I lie on the couch and wait for hubby to start the movies. I am not lazy he just doesn’t like anyone touching his electronic devices…lol Suits me just fine:) Great time Cynthia!!!

      • MariaBjørgJepsen

        Ha ha, that is so sweet and funny, Donna ;) “Someone” might ruin his precious electronic equipment, lol! 

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

        Oh believe me he had the remote in hand! My Husband is funny with the electronics as well.One of his quirks is that he is always concerned  with there being free space on our DVR,LOL. Im like,” there is 75% free space , we don’t need to delete everyones shows”. He also is a Gamer so his computer is very precious to him ,LOL

        • Donna

          Mine has his remote still in the plastic wrapping it came in. Did you know that this protects the remote for life…lol

          If I dust the t.v I pick up his speakers and dust them but I never put them facing the right way, so he will come home from work and fix them. I try not to touch his stuff otherwise I will give him great grief because I can be clumsy sometimes… hehe

          Mine doesn’t come near the computer so I have that to myself:)

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I could only finish 5 rounds and a half of this one before my shins started to hurt really badly. I need new runners asap. My time was 19:22 

  • Sara

    19:47 – but my fast time was due to only 10lb sandbag and no jump rope (would destroy my living room!). Still puffing away by the end, and proud of myself. :)

  • http://www.makavelina.webnode.cz Nina_CZ

    Oh boy, I am dying over here, at 5am. This was the longest thing ever, took me 35:25 and I felt like quitting a milion times! My sandbag sucks, I don’t understand why mine is so much different than everyone elses, I don’t have those rubber handles, but they are textile and they HURT SO MUCH even with my gloves on!!! Killed my arms, I am gonna buy another one and I will make sure this one has those rubber handles. I had to stop several times, I feel like I was walking 10miles with superheavy plastic shoping bags :D Shower and off to work now!

    • Donna

      Hey Nina, you should be proud you got up at 5am and done this:) It is so easy to hit the snooze button for some extra deserved sleep before a long hard day at work. Hope you have a good day at work…

      • http://www.makavelina.webnode.cz Nina_CZ

        Thanks Donna! :) I only hit the snooze button once, and didnt feel like getting up, but after that yesterdays energy blast I could not allow myself to slack :D I am just drinking my green smootie and in 10 minutes I am off to work :) You have a great day or night too!!! :)

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      Good for you foe doing this at 5! 

      My sandbag consists of my old school bag filled with my old text books, but i’m short so every time it goes under my legs the books keep hitting my floor. It totally ruins my momentum and it felt like i was taking for ever too. Oh well, let’s hope for new sandbags soon :)  

      • http://www.makavelina.webnode.cz Nina_CZ

        I feel you pain, I am short too :D I used to use an old bag too, then I made my own sandbag from old jeans (it was great, but small, haha) and then ordered this one online, it is amazing piece of equipment, but I still have to do something with the handles, don’t know what exactly. Even now, one hour after the workout, my hands and fingers are DEAD and the burn like crazy :D

    • Anonymous

       Hi Nina, 

      There’s no way you could put some padding on the handles to make it easier to hold?  The older style Sandbags from Ultimate has just nylon webbing and I put some pipe insulation around the webbing with athletic tape rapped around that.  There is an image of what I did here: http://www.flickr.com/photos/41740772@N06/?saved=1

      –Chris
       

    • http://delightfultastebuds.com Jos

      Great job on the time! It took me forever too and I used my 17.5lbs dumbbell and at 7th round I had to lower it to 15 lbs cause my left arm was so shaky doing the swings.

      • http://www.makavelina.webnode.cz Nina_CZ

        Thanks Jos, I used 7kg sandbag (about 15,4lbs) and I am not sure if I would handle more weight :D My fingers stil hurt :D but I asked my workmate if he can get me those pipe isolation things Chris used for his sandbag, and he told me that we have a plenty of those in a garage,so I am gonna pick some on Monday :D

  • http://www.janetspreiter.com Janet

    Still waves over here, so I had to surf this morning and yoga this evening to unkink.  It is going to be brutal trying to catch up on Bodyrock workouts tomorrow, yikes! Plus yesterday evening I got bounced on the reef when a thoughtless surfer let his board go in my face.  I had to dodge his board and a huge wall of whitewater in very shallow water at the same split second and consider myself super lucky it was not much worse. I impacted my knee first, so that got a nice bruise and cut, plus a selection of other cuts and scrapes.  I hope I can squeeze my shoes on tomorrow so I can chase Brutus away.  Guess I should’ve Bodyrocked instead of surfing.  It was so fun, though! 

    • Donna

      I have always wanted to ask an avid surfer, aren’t you scared of sharks and have you ever seen one while surfing?

      • http://www.janetspreiter.com Janet

        Yes and no to this.  Depends of the type of shark.  They are not unlike dogs.  Most are inquisitive and aren’t looking to eat you for dessert.  They actually don’t like the taste of humans and typically leave after one sample chomp.  They know more about where you are than you do about them for sure.  However, murky waters (think rivermouth) are places they like to forage, so it is not wise to go swimming there.  Depth of water is irrelevant to a shark.  They will roll and crawl up onto the beach to pursue a nice bloody meal.  People are not high on their list of preferred foods, so most encounters are random test bites, which is marginally consoling, I suppose.  Places where the offshore shelf drops off steeply will be more subject to big sharks cruising in for a look around on the ledge and perhaps a nibble.  
        When you are on your surfboard your visibility into the water is not good because of reflections.  When I go out on the paddleboarding (standing up) it is rare NOT to see sharks only because of the better visibility, although most are about (5-6 foot max) black tips and considered harmless.  This is outside my house at a break called Shark Pit.  It is a very sharp and shallow reef that sticks out of the water on low tides and is a spawning ground for reef sharks.  They like to sun themselves in the shallows.  They are incredible creatures, and I love to see them.  They are almost always in pairs.  Often they will bullet right under my board in very shallow water (barely enough room to squeeze under me!)  It has given me the perspective that if a shark were interested in sampling what I have to offer, I would have no warning whatsoever.  Period.  They are that quick and sleek in the water. All this being said, I confess I am sadly far more worried about injuries caused by myself or my fellow humans, accidental or otherwise.  Surfing is a very hazardous sport, and far more so when the waves are big and/or conditions are crowded.  Bouncing off a sharp coral reef is a hazard to consider: one grazing touch and you are skinned; a hard hit and you can be lacerated or punctured.  Then staph infection sets in and that can be a nightmare.  Being hit by your board or sliced by your fins is another one.  Being run over by your fellow surfers is another messy way to get hurt.  Being held under and running out of air is a quick way to check out of this world.  Breaking your board or snapping your leash on a big day can put even a very good swimmer at risk.  Getting caught in a bad current can take you places you would rather not visit.  I am speaking from personal experience on all these.    There are countless ways to get seriously hurt or kill yourself, but being bit by a shark is not very high on my list of immediate concerns (based on my experience to date).    

        I hope this is comforting…?  ;)

        • Donna

          Hi Janet, thank-you for your informative reply and I must apologize because I didn’t read all your post earlier,  I got up to shark and then typed my question. So happy you were not hurt out there today:)  God bless and stay safe:)

          I don’t know about comforting with all those other associated risks but I am sure glad you know what you are doing:) You must be a really good at it and have a great passion for it…

          God bless and stay safe:)

          • http://www.janetspreiter.com Janet

            One could refer to it as addiction, perhaps a positive one. :)

        • Donna

          Hi Janet, thank-you for your informative reply and I must apologize because I didn’t read all your post earlier,  I got up to shark and then typed my question. So happy you were not hurt out there today:)  God bless and stay safe:)

          I don’t know about comforting with all those other associated risks but I am sure glad you know what you are doing:) You must be a really good at it and have a great passion for it…

          God bless and stay safe:)

    • MariaBjørgJepsen

      Oh MY, are you sure you are okay, Janet? Geez, that sounds terrible and very dangerous!!! You got me all worried here in little Denmark, where I am as far away as I can get. Almost :)

      • http://www.janetspreiter.com Janet

        No worries. I will live… ;) now I just have to keep infection at bay. Nothing to fear except fear itself! A little thrill in life strengthens the heart! Really it is not that bad…just crowds are to be respected as anything can happen zones…people do stupid things in pressure situations, especially when it involves snap decisions about saving ones own skin or saving somebody elses skin. Selfish little buggers that we inherently are! Haha! It is all about Me….haha!

      • http://www.janetspreiter.com Janet

        Just a little soft in the brain, Maria!

  • http://www.janetspreiter.com Janet

    Still waves over here, so I had to surf this morning and yoga this evening to unkink.  It is going to be brutal trying to catch up on Bodyrock workouts tomorrow, yikes! Plus yesterday evening I got bounced on the reef when a thoughtless surfer let his board go in my face.  I had to dodge his board and a huge wall of whitewater in very shallow water at the same split second and consider myself super lucky it was not much worse. I impacted my knee first, so that got a nice bruise and cut, plus a selection of other cuts and scrapes.  I hope I can squeeze my shoes on tomorrow so I can chase Brutus away.  Guess I should’ve Bodyrocked instead of surfing.  It was so fun, though! 

  • Kendra

    Crud. I am running myself late for work, so I could only finish 8 rounds.  I did 8 in 29:58.  Tough!!!

  • susana

    24 minutes yay!!!!!

  • Donna

    I really loved this challenge:) I did 10 rounds in 23:47 min with a 10 kilos sandbag and I didn’t want to stop at all:) I really enjoyed every single round of this, maybe the coffee I had beforehand helped me do this with a huge smile on my face, I am feeling strong again and back to my usual self:) I only tripped like 3 times on the jump rope and that is a huge achievement considering I couldn’t even do them with the rope when I first started nearly 6 months ago.

    I actually cracked two raw eggs into a glass and drank them straight after this. Something I have never done before. I had 200g low fat yoghurt and a banana for lunch. Feeling full of energy today:) God bless, keep well and looking forward to my BR workout tomorrow:) XoXo

  • http://www.facebook.com/people/Chelsie-Hansen/1454352162 Chelsie Hansen

    THIS was a workout!! 
    I started by convening myself to do at least 5 rounds. Once I finished the first 5 rounds I kept pushing through the 6th & 7th round and after the 7th round I knew I could finish this! 

    10 rounds completed in 33:08! Minus the jump, only did high knees since I just didn’t have enough space to use a jump rope. 

  • Donna

    Great time:)

  • Donna

    Great time:)

  • Donna

    You might not want to give her a short list but her son can;)

  • Donna

    You might not want to give her a short list but her son can;)

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

    I did my own workout today as well:

    helped a neighbor friend saw some plywood, lifted metal, push broomed a shed, helped move railroad ties underneath one of those metal storage sheds, transfered scrap metal to a pile, did the same thing with wood; that went to a burn pile. Trashed some stuff, moved other stuff. Moved boards with bunches of ants all over it. Saw a cool wolf spider on a wall, moved metal paneling into a shed, saw a mouse, a gartner snake and maybe a copperhead snake as well. Cleared out a shed and put stuff in a barn. All the while standing and walking. And that was for 4 hours straight.

    How many calories is that?? Anyone know?

  • Anonymous

    WOW That was killer!! In round #5 I had no clue how I was going to get to round #10!!
    I haven’t mastered the high knees with jump rope just yet so I did just regular high knees.. with a time of 24:50!!
    woo!
    Thank you Zuzana & Freddy!!
    XOXO

  • Anonymous

    I sometimes have a postworkout-drink: mixing milk, some sort of fruit like kiwi or pear and then raw eggwhites (how many depends – but they are really affordable). Sometimes I just cook some scrambled eggs and bring in a box, cheap protein :) .

  • Cilia Frascone1

    Oh My Gravy!!!…
    33.33…..could have done it a little quicker but I had to run and  to get a fan going..at the gym, I was dying…But it was awesome…. as they all are…Love how it feels once I”m done…Such an accomplishment!!

  • MariaBjørgJepsen

    I normally never feel so energized late in the evening, as I did today. Here at 11 pm I felt like a sweat and jumped on this one. I started off with 12 kilos, which was a little too much. I continued with 10 kilos and high knees without rope (I have none yet). My time was: 16:32. Quite hard on my left arm :)
    Goodnight, dear Rockers!
    Love, Maria

    • Donna

      I also wanted to do this last night but it was too cold to go outside and I didn’t want to disturb my family:) I have floor boards and feel the whole street knows when I do my skipping high knees…lol

      Sweet dreams Maria mou:)

      • MariaBjørgJepsen

        But I saw you did it today – awesome :) I actually slept horrible, maybe 3 hours, before I got up at 6 and did the MMAW workout for today. I really needed that energy boost to wake up after so short time! Do you have any fun weekend plans? HUGS, Maria ;)

        • Donna

          I would not be able to function on 3 hours sleep, sorry to hear that my dear friend. It is winter here and it is cold so I go to bed with my flannel thick sheets, two heavy blankets and my bedspread and I sleep like a baby every night.

          I didn’t do the MMA workout yesterday because I done wild and free challenge, I was going to do that today but I like the new one better so I will be doing Pound melting workout here for my Saturday morning fun.

          I Hibernate in winter so nothing fun planned for this weekend because it’s too COLD. Plus the kids sports keep me busy on the weekend. I have two teenagers and they are my weekend fun.

          Hubby wants to go to his favorite Greek kebab shop tomorrow (Sunday) and then by the Greek Hellenic bakery and purchase half the shop and stuff his face silly with pastry custard treats. I would like to avoid both these places because I have a special event coming up next month and I don’t need a bloated tummy. I enjoy little treats here and there but those two combined feel like a 5 kilo weight gain easy.Enjoy your weekend of Celebrations with your twin sister…

          Sending Greek love and kisses :) XoXo

          • MariaBjørgJepsen

            Are you GREEK, Donna??? I LOVE GREECE :) <3 I've been to Crete around 8-9 times!

            • Donna

              Yes I am:) Crete is a beautiful, 8-9 times you have been more than me…

  • Dheana

    Nice work Miss Ram! 5 sets is better than none. It’s moving in the right direction, right? Just keep putting one foot in front of the other and before you know it, you’ll be finishing routines like this in no time. Ok, maybe in 30 or 40 minutes, but it will take ‘no time’ before you get to that place! ;-)

    …I think we can all benefit from remembering, it’s the journey, not the destination. Glad to be on the journey with you all! :)

  • tee

    for those doing the 100 burpee challenge I’m on 9 today!  anyone still there?

  • Anonymous

    I would suggest going through some past workouts and writing them down and just take that with you on your vacation… That’s what I would do :)

  • ZoeRocker

    If you are only putting in half the energy then your workouts should be twice as long. Even at that rate you probably won’t burn as many calories because you’re not pushing at you max effort. You will not benefit from these workouts if you do not give them everything you have. The calories burned depend on the length of the workout. I would say you burn about 300 calories if not more.

  • http://www.twitter.com/zsukam zsukam

    Hi Guys! It was soo hard, brutal. I like SB swing! When I was doing the 3th round, I couldn’t think that I can do more, I had EPOC. But I felt that these high knees with jump rope are really challenged me and did more and more and then at the end my score: 26:59. All my respect to those who do it! This amounted to a great and exhausting running. Thanks Zuzana & Freddy :) and I have 10 kg SB

  • ZoeRocker

    I did the same and I felt the same way:)

  • ZoeRocker

    write down a few routines and take ‘em with you!

  • tee

    hey! I finished exactly one min ahead of Zuzana! 25 min 11 sec!  celebrate! 
    OK so I only used 10 lbs weight! and no skipping rope!   lol
    Actually I usually don’t use weights or much weight on my legs because I have very muscular legs and they get bigger easier.  so I used a 10 lb weight for the swings.  I like them, butt getting tighter!
    After reading the posts I decided to not use the rope or I might have been here all day!

    I might have to do ths one again when I have more time I will try again with the rope!
    I was finding it pretty easy, for the first 5 rounds, then suddenly it was really hard for the next 5! lol

  • Mary Lou

    I knew when I woke up with poison ivy on my arms it was going to be a weird day. I decided to do the things I HAD to get done today first, instead of my workout, because I was feeling kind of ‘off’ anyway. Late this afternoon 5 rounds (with 20 lbs in the bag and with the rope) and the humidity here kicked my butt in 19:40. I didn’t finish 10, but I’d like to think Brutus didn’t win.

    • Donna

      Five is better than none Mary:) Hope your feeling better!!!

    • Donna

      Five is better than none Mary:) Hope your feeling better!!!

  • http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

    24:20 – bag with books, high knees w/o jump rope.

    I  feel incredible!!!! My heart goes to Zuzana Freddy and of course to this Bodyrock community))

  • http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

    24:20 – bag with books, high knees w/o jump rope.

    I  feel incredible!!!! My heart goes to Zuzana Freddy and of course to this Bodyrock community))

  • Felisha

    I was short on time today, so I decided to see how many rounds I could complete in 20 minutes. I made it through 6 full rounds of skipping and swings with a 15lb dumbbell. I skip in my kitchen, and I had little puddles of sweat all over the tile under/around me, lol. Thanks for another great workout, Zuzana!

  • Felisha

    I was short on time today, so I decided to see how many rounds I could complete in 20 minutes. I made it through 6 full rounds of skipping and swings with a 15lb dumbbell. I skip in my kitchen, and I had little puddles of sweat all over the tile under/around me, lol. Thanks for another great workout, Zuzana!

  • http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

    29:30, and while I was busy added another 30 sec. of high knees. I don’t have a sandbag so I use my sportsbag and I add some bags of rise/pasta..I suppose it weighs about 8 lbs.

  • Annie_B

    For some reason, while I was waiting for a new workout yesterday, I went back to th older routine Burpee Fusion and beat my PB for the 3rd time. I used 30 LBS and finished in 21:03 mins ( vs. the old one 25 LBS. in 24:15 mins). Then I saw you have sandbag swings for challenge.Can’t walk properly today lol. I have to safe this one for tomorrow :)  So, 10 rounds =  250 reps each arm and total will be 500 reps,am I right??!!

  • Anonymous

    So yeah I did this last night, and I about died your time made it seem so simple! Although I know I had a few things stopping me from doing my best I did finish, then I felt like I was going to die and puke haha. I had taken a pill that had given me bad heartburn while I worked out and it made me want to puke along with loosening everything in my sinus’. So not only was I outta breath I was totally screwed lol. It took everything I had to finish. I had to stop a few times because I couldn’t breathe through the heartburn. But then there is the fact that I haven’t been working out consistently for the last month. Oh well no more breaks for me if I can help it. My shoulder was messed up so I couldn’t do most of the exercises! But yeah this was killer. oh yeah my time was 38:50 omg I so lacked the strength and stamina haha!
    Thanks guys :D !!

  • http://twitter.com/cschuurr Chelsea Schuur

    My role model. My inspiration. My push&shove. She’s what’s
    changed my life truly. Changed my outlook on fitness and healthy living
    as a whole. Thank you Zuzana&Freddy you guys have taken so far in
    life and only via the computer. I can only imagine how amazing it would
    be actually meet you guys in PERSON! Ugh I can only dream.

    Workout completed in 24min and 37sec :) I’m a speed demon lol! I
    took a mini-break after 5 rounds though because I felt like my hands
    were going to blister and peel off any minute from the sandbag swings
    (ouch!).

  • http://twitter.com/cschuurr Chelsea Schuur

    My role model. My inspiration. My push&shove. She’s what’s
    changed my life truly. Changed my outlook on fitness and healthy living
    as a whole. Thank you Zuzana&Freddy you guys have taken so far in
    life and only via the computer. I can only imagine how amazing it would
    be actually meet you guys in PERSON! Ugh I can only dream.

    Workout completed in 24min and 37sec :) I’m a speed demon lol! I
    took a mini-break after 5 rounds though because I felt like my hands
    were going to blister and peel off any minute from the sandbag swings
    (ouch!).

    • Annie_B

      Awesome time Chelsea!!!

    • Donna

      I still haven’t gotten around to buying sports gloves for pullups and sandbag use but I am using my good leather gloves at the moment that I bought years ago on sale and have only worn out once and it helps keep my hands blister free and they don’t go red and sore like they use too…

      • tee

        I really miss my lifting straps as you could wrap them around the bar and they can take the weight off your hands when you’re hanging from your bar to do chin ups.  because I’m still heavy a lot of the time pullups and knee raises become all about my hands instead of the proper muscles.  my ex boyfriend used to have these cool wrist guards that had hooks and you could just hook them on the bar and do your pullups

        • Donna

          You should of taken those with you when the relationship ended (something to remember him by)…lol

          I think we both need to buy some wrist guards with hooks on them:)

          Thanks for the tip!!!

  • Anonymous

    hey guys! i made up a workout today, kind of changed the one legged gypsy workout from months back
    it was 30 rounds of 10/30 
    3 rounds of these exercises
    1 leg wall sit and leg pulse (L)  — 30,30,25
    1 leg wall sit and leg pulse (R) — 32,30,36
    1 leg crawl and pushup (L) 4,4,4
    ”    ”     ”     ”     ”         (R) 4,4,4
    skipping high knees           75,71,72
    1 leg sit ups (like 1 leg toe touches) (L) 7,9,7
                                                         (R) 13,11,11
    1 leg squat    (L)— 5,7,8
    (R)—9,7,7
    skipping 68,66,75

    awesome workout, i think 20 minutes (ish)

    • Anonymous

      i did my own little one too today!
      10rocket launchers
      20 sandbag squat and knee up
      30 diagonal sandbag dead lift
      40 jumpsquat
      50 toe touches
      40 bicycle
      30 side v-sit
      20 one arm press up
      10burpees and repeat!

      i’m gonna try your bad boy tomorrow if zuzanna hasn’t uploaded one cos i gotta get my workout done early cos its my birthday party tomorrow whoohoo

      i am in awe of your abs! they look great!
       

      • MariaBjørgJepsen

        Enjoy your party :D

      • Donna

        Happy birthday for tomorrow:)

      • Anonymous

        ahhh this is awesome, looks brutal. ill try it next time there is no workout. and thank you :) and happy birthday!

  • Anonymous

    8:00 – get to work, do some admin stuff, say hi to my staff
    9:00 – check BR.tv for yestaerday’s workout, say to myelf “how hard can this be?”
    9:15 – warm up
    9:20 – start swingin’
    9:52 – curse myself for asking the previous question.  sweat all over the place, can barely breathe, but finished in 32:25.
    i don’t know how you guys got such great times!  Fanstastic!
     
    this is my sandbag.  an old inner tube, pea gravel, zap straps and hockey tape. i taped the handles together to use it with one arm.  it weighs 13kg.  not really sure how to upload pictures, but here goes…

    • http://www.makavelina.webnode.cz Nina_CZ

      Wow the sandbag is a masterpiece! :D

  • Mo

    When I first listened to Zuzana describing today’s challenge, I thought she was kidding. My mind was all set for a 12 minutes workout only! But I did it and I’m so happy. 39:09 with some little breaks for a sip of water, I know it’s too much but I did my best. I don’t have a sandbag and used an holdall stuffed with different things. It weighted only 4 kg but this challenge was very hard for me but I enjoyed it at the same time because it involved so many different muscles. Thank you guys!

  • Daphedan

    my time was 28:24 for 10 rounds with a 15# dumbell.  It’s deceptively simple-looking at first, but it was a challenge!!!  I’m sweating!!!

  • http://www.makavelina.webnode.cz Nina_CZ

    I feel so full of energy today! I just did See Your Abs workout, but instead of 3 rounds I did 5 rounds, so it made me 100 Knee Raises and 20 minutes of skipping. After that I did this little combo: 5x L + 5x R One Leg Burpee, 5x Regular Burpee (all with pushup and jumpup), 15x L + 15x R Side Crunch, 15x Ab Chopper – and I did this ab killer combo 3 times. Aaaafter that I did ANOTHER 20 minutes of interval skipping, I splitted it into 4 rounds of 5 minutes, everytime it was 10rounds on 10/20 and I did: 1.round – legs together / highnees, 2.round – One leg skipping alternating left and right, 3. round – jacks / scissors, 4. round – mix of all these styles.
    I feel so exhausted right now and so happy, and I still feel like there IS more energy in me. I feel amazing. Life is great. I am full of endorphins and emotions right now, my life is great. I have to cool down a bit now and take a GOOD shower. I am gonna add skipping every day since today, I love it. And I finally mastered jumprope jacks as well! :D
    I am gonna do this workout tomorrow morning, I can’t wait! But I didnt do the See Your Abs one when it was released and I really wanted to do it, so….

    • ZoeRocker

      Wow Nina that sounds like one hell of a workout! I wish I had the motivation to do all that. I love reading your comments. They are so positive and inspiring:) I think the see your abs workout was one of my favourites for some reason… I did it twice.

      • http://www.makavelina.webnode.cz Nina_CZ

        Awwww, thank you Zoe! I missed my workout yesteday because I had a lot of work at work. I am full of positive energy at the moment and my days are filled with joy :D I have no idea where this energy came from today, but I immediatelly thought that See Your Abs workout is just not enough for today! :)

        • ZoeRocker

          I know what you mean. When I work a long shift it is so hard to do a workout, especially after work. I am full of a new positive energy these days too. I think its great that you are saving it for your workouts. I am trying to do that too. Its funny I just got fired from my job, literally about half an hour ago, and I don’t even care. In fact, I’m kind of relieved. I’m going to leave it all on the mat with this exercise challenge right now!

          • http://www.makavelina.webnode.cz Nina_CZ

            Oh girl, sorry to hear that! Hope you will find a new job soon, better, that will make you happy. I am planning to quit my job too in a few months, but first I have to find a job and place to stay in Prague. I decided to move to Prague after long decisions. It is still close to my home, but its a totally different place to live and to work. I love all those changes that are happening now and I belive that they are all happening for a reason! I am glad you also take the “positive” out of it and leaving it on the mat, I do that with all my frustrations too :D But I have NONE lately :) Keeping my fingers crossed for you Zoe!

            • ZoeRocker

              Thank you Nina! I was hoping to stick with this job a little longer to get better experience as a waitress. But it was just not the right place for me. It was ver much like a nightculub which I didn’t like. I don’t know what to do now but I am a singer, so I am going to get serious about that for now:)

              I just did 5 rounds of this challenge and I am beat! I did a real arm burn workout yesterday and the sandbag is killing me! I think I will do the other 5 rounds in a while. It only took me 12:14 which is good though.

          • http://delightfultastebuds.com Jos

            Aw Zoe, I’m sorry to hear about your job loss..I could totally understand the feeling. I also got laid off a month ago, still preparing my stuff for my next job search. But I don’t let it defeats me. I am still faithfully working out every day (well 1-2 rest days) to keep up with my health and also to keep my mind positive. Take care!

          • http://delightfultastebuds.com Jos

            Aw Zoe, I’m sorry to hear about your job loss..I could totally understand the feeling. I also got laid off a month ago, still preparing my stuff for my next job search. But I don’t let it defeats me. I am still faithfully working out every day (well 1-2 rest days) to keep up with my health and also to keep my mind positive. Take care!

            • ZoeRocker

              Thanks Jos. Not really sure where to go from here but at least I’m not letting it get me down. I’m putting everything into my workouts!

            • ZoeRocker

              Thanks Jos. Not really sure where to go from here but at least I’m not letting it get me down. I’m putting everything into my workouts!

          • Annie_B

            Sorry to hear that Zoe. My husband quited his job 4 months ago and was glad that he did. His job was a long shift like yours. Someday he started from 5 am and didn’t get home until 6-7 pm. He stood all day and didn’t had chance to have lunch break!! Like seriously, that should be illegal I think. He came home and looked so so miserable. Most of time, we didn’t have conversation cos he was so tired that he just went straight to bed. The kids missed him badly. Finally after 6 months, he decided to quit. He’s just started a new job last week.Even though it doesn’t pay as good as the last one but he is much happier and get back to exercise now.
            Hope you will find a new job that you like soon!! Good luck :)

    • http://delightfultastebuds.com Jos

      Wow Nina, you’re fully blast! I think I kinda know where your positive energy comes from *wink wink* teehee! Anyway, glad everything goes well and that’s one hella workout!

      • http://www.makavelina.webnode.cz Nina_CZ

        Yay, Jos, I think you are right, it is definitely IT :D I am just little careful with admiting it to myself, because it is still a little soon to analyze it like this, but it may be IT!!! :D

    • http://delightfultastebuds.com Jos

      Wow Nina, you’re fully blast! I think I kinda know where your positive energy comes from *wink wink* teehee! Anyway, glad everything goes well and that’s one hella workout!

    • Donna

      Glad your happy:)

  • Marta

    Ok, did this one right now! But din’t have sandbag and my room doens’t have space to use a rope, so I did squats and high knees without rope… And damn, my legs are like rubber now xD It was hard!
    My time: 34:17 mints

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

    I did only 8 rounds and needed 40 minutes. I had to learn to jump the rope with high knees first ;)
    And after the 8 rounds I had not enough power left to hold the sandbag – it almost flew away in the eighth round….maybe next time with a little lower weight (did it with my standard weight of 14.5 kg)

  • Annebel Wind

    Hi, I must say that I am getting kind of frustrated and mad about the workouts and my progress. Because I just can not do them. I am a bodyrocker for over 7 monts now and still can’t do some workouts. There are bodyrockers on this site, only following for like 2 monts and they have better results than i have.
    Today’s challange i couldn’t finish, I did 5 rounds and it took me 25 minutes and 33 seconds. My hart is pumping like cazy and I have to stop to catch my breath. I do not know what I should do to help the progress and feeling good again, because i feel sad and dissapointed in myself…

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

      just don´t give up :)
      I often have scores which are in comparison with all the other BodyRockers are below average (look at my today´s score – it took me 40 minutes to do 8 rounds ;) ). But I think that you can not compare yourself with the others because every one is different, does have a different past and a different fitness level before coming to this site. I am doing all the workouts for myself and when I am sweating like hell i know that I have done something good for me and my body :)

    • Marta

      Hello Annebel Wind… My first question is: did you feel like you have made progresses in this 7 months, try to remember, how was your preformance 7 months ago?? Don’t you see any progresses in your self?? That’s really what matters!
      Everyone is diferente, everyone has their background with more sports or gym, everyone has her own genetics … so don’t really look to the other one results, look first to your results and see if you have progressed!! If you really gave everythnig you had, don’t feel ashamed! I t was your best, that’s what matters! 
      Keep bodyrocking!!!!

      P.S. sorry about my english

    • Anonymous

      Don’t give up, for me it’s like day to day how good I am – but atleast I have improved in older workouts. Maybe you have better form, lower starting point than those you compare with or just compare with those who are better than you rather than the whole community… Do you eat enough energy or do the workouts when you’re exhausted from other things during the day? I tend to perform much worse when I don’t eat well or just have so many other things on my mind.

      Just want to give you another perspective. Keep on rockin’ and you will get results! Maybe you should do an older workout to see your progress? Have a nice day!

    • ZoeRocker

      As long as you feel like you were pushing at your maximum then you are doing the right thing. Don’t get discouraged. Everyone is at a different fitness level. Keep pushing hard and watching your diet and you will get the results. I just passed the 7 month mark and I’m just barely seeing my results. It takes time and determination. Don’t give up:)

    • http://twitter.com/cschuurr Chelsea Schuur

      Step one is to not compare yourself to others. You don’t know where they started off in comparison to you and I bet you’ve made vast improvement already in yourself in the course of these seven months. Go back to your first ever Zuzana workout an d try it again. I bet your reps/time will be better&faster and you’ll realize you have changed.
      5 rounds in that time is great and you’re not alone because if you read through the comments some people couldn’t complete the whole thing either and those who did sometimes took 40min+. There is NOTHING wrong with that. You just have to realize people have different fitness levels and it’s bettering yourself that matters overall.

      <3

    • http://twitter.com/cschuurr Chelsea Schuur

      Step one is to not compare yourself to others. You don’t know where they started off in comparison to you and I bet you’ve made vast improvement already in yourself in the course of these seven months. Go back to your first ever Zuzana workout an d try it again. I bet your reps/time will be better&faster and you’ll realize you have changed.
      5 rounds in that time is great and you’re not alone because if you read through the comments some people couldn’t complete the whole thing either and those who did sometimes took 40min+. There is NOTHING wrong with that. You just have to realize people have different fitness levels and it’s bettering yourself that matters overall.

      <3

    • Mary Lou

      Don’t give up Annebel Wind! Don’t let Brutus win. Everyone who has commented is correct, everybody is different and your progress will be different. I only just recently was able to REALLY do high knees with the rope and it’s been almost 7 months for me. I still can’t do chin ups or pull ups unassisted but I can go straight up into a headstand, that was IMPOSSIBLE for me a few short months ago. Push hard, write down your numbers and be amazed later on. I know what you mean about newbie numbers too, but it’s motivational for me. Go ANNEBEL!

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

      I know it’s tough not to get discouraged. Anybody would feel that way and probably most of us have felt that way at some point.  It’s good to take the encouraging aspects of fellow bodyrockers and also to compare times and scores and challenge ourselves but try not to get caught up in where other bodyrockers are and judge yourself for not keeping up all the time.  Because the truth is, we don’t know if that person is a former athlete, does other training, is following proper form etc. The fact is there is always someone who going to be better, stronger, faster, it’s never going to stop.  Judge your progress based on your merits and what you have been putting into your workouts.  Have you gotten faster?  Have your reps improved?  Are you trying hard?  If the answer is yes, be proud. I’ve been where you are.  Still am.  No matter where you are in your progress, you can always do better. Same goes for life, there is always a better mom, a better cook, a person who makes more money, a better relationship, a more patient person but those people are still trying too and they have their own challenges-they just appear to be in a place of more progress. We’re all trying no matter what stage we are at. It’s when we stop trying that we are defeated. As long as you are trying hard, you’re making progress and the results will come.  They have to. Maybe just not as fast as we hope! 

    • Annie_B

      Hi Annebel, don’t quit and don’t compare yourself to others. That’s probably the worst thing you can do. People are so different and individual. They may be good at  this exercise and not so good at the other one. I’ve been bodyrocking for over a year and just last month, I finally mastered Pistol squats. Give yourself a lot of time and a lot of love.You’re doing this for your won good. Not for somebody else. When you at other bodyrockers’s scores, use them to motivate you. Look for the good.

      So many times, I just want to quit, stop the timer but I know if i do that I would be so mad at myself for letting brutus take control. So, what I do is just take a deep breath,say out loud I can do it and I’m going to finish this!! Screw you brutus!! Have my mind set and press forward.

      This is your life long journey, 7 months in only and you have a long way to go :) Have a faith in yourself and you can achieve. Keep rocking Annebel!!!!

    • http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

      nooooo!!!! don’t get mad at yourself! Everybody has a different type of body…some are good at running long distances and some people build up muscle tissue really quickly. do your best and that is all you can do…you body will get the same workout as everyone else because the intensity is the same. I notice that I have very little strength & energy when I sleep 6hrs a night for a longer period of time..perhaps you need a bit more sleep and rest so your body can heal properly. 
      If you really have issues with properly breathing consult your doctor. 

    • Anonymous

      Annebel,
      Like others before me have said, you should definitely not compare yourself to others. While sometimes it is helpful to compare your scores with others to push yourself to do your max, it does not mean to get discouraged when your scores don’t match up to those you are comparing yourself to.
      I’m sure there are numerous people out there who maybe have not posted their scores and they might look up to your scores and think how they are not matching up to your scores.
      Next, its about YOU. Your progress and your body. When Zuzana suggests variations, do them. With time the exercises will become more doable. If you have not been a gym buff all your life, these workouts can become intimidating.. But that’s when MIND over BODY comes in! You have to trick your mind.. Get yourself to believe you can. If you start a workout thinking how you can’t do this and that, truth is, you won’t be able to do them! You have to trick your mind and tell yourself you CAN do it! Push yourself to the max and with time you will see progress! Don’t give up! Doing 4 rounds of this workout is better than 0! So KEEP BODYROCKING!!!! And Good Luck! You CAN do it :)
      XOXO

    • tee

      I know how you feel!  My jealous side gets mad at everyone who posts those awesome scores and I seem to be plodding along.  I have been workng out with bodyrock since september and super serious since december but I still can’t see any progress. For me its because I’m still heavy, I have over 30lbs to lose.  But I can feel the difference, my muscles are harder than they ever were when I used to lift weights and I have more energy, and my back doesn’t ache!  I have done some workouts that I have improved in and there are still some that I can’t finish.  Today’s workout for me was an easier one but I don’t even attempt the burpee challenges because I know I can’t hardly do them.  So on those days I just pick an older workout,  makes me feel better and I get a good workout in!

      so don’t give up!  I need people like me to compare our scores!

    • Dheana

      Annebel,

      Already over a DOZEN complete strangers have offered you support and encouragement. We ALL feel that way from time to time. I’ll repeat what everyone else has said: Don’t give up! and Don’t compare yourself to others. But there is one more importnat thing I want to share:

      Why do you exercise?
      I hope it’s because you love and respect yourself, value your life and body and want to be the BEST you possible. Many people work out because they hate themselves, judge their bodies and think they need to FIX something in order to fit in or be desireable. Whatever size, shape or form your body is in right now, love it! It does SOOO much for you everyday and deserves our kindness and respect. LET YOUR WORKOUTS BE AN EXPRESSION OF SELF-LOVE AND YOU’LL NEVER FEEL BAD AGAIN!

      Blessings and love to you Annebel. I hope you feel better about things. Keep rocking!

      Dheana

      • MariaBjørgJepsen

        What a beautiful post, Dheana! You seem like a truly amazing human being, who has so much love and care towards all of us BodyRockers. THANK YOU deeply for that!!! And you are so right about lovin’ our hard working bodies every single day <3

    • Donna

      Hey Annebel, as hard as it is for you at this present moment please try not to compare yourself to others:) You have to remember that we all come from different physical backgrounds. Yes someone might of started bodyrocking 2 months ago and can do better than you and me but they could of been training from a younger age, have a better diet, higher energy levels, more strength, more stamina and more endurance than you or me. I have been here for nearly 6 months and there a people that started a month a ago and can do better than me but I don’t let that bother me in the slightest. I just find a few people with similar scores to me and compare myself to them. Some days I can barely get through a workout because I feel fatigued and low in energy. You did the right thing by stopping and listening to your body something I had to learn the hard way. Remember we all have different strengths and weaknesses and we are here to offer support and help each other:)

    • http://www.twitter.com/NightShayde Hazel

       @Annebel:disqus : I understand your feelings, but remember, you have to listen to your body. And its okay if you cant do some of the workouts. I’ve been bodyrocking for a year now and I still struggle with the workouts on a daily basis. Sometimes, I have to use easier modifications or cut the routine short. Do what works for you, and slowly, but surely, you’ll see progress. Push yourself as hard as you can, but never forget to listen to your body first. You’ll get there! You’ve got all of us behind you! :)

    • http://www.twitter.com/NightShayde Hazel

       @Annebel:disqus : I understand your feelings, but remember, you have to listen to your body. And its okay if you cant do some of the workouts. I’ve been bodyrocking for a year now and I still struggle with the workouts on a daily basis. Sometimes, I have to use easier modifications or cut the routine short. Do what works for you, and slowly, but surely, you’ll see progress. Push yourself as hard as you can, but never forget to listen to your body first. You’ll get there! You’ve got all of us behind you! :)

  • http://www.facebook.com/Zealot70 Zealot Protoss

    33:05 min. With 15lbs (7kg)  ”sandbag”

  • Anonymous

    Time for today was 19:38 :)
    I had fun with this challenge. I use a 30lb. backpack and did high knees without a jumprope. 

  • http://www.carolynbellpilates.com Carolyn Pilates

    I love when a workout is designed in a way that I can incorporate it into my Pilates equipment workout. For the Pilates enthusiasts:

    Install your jumpboard onto your Reformer.

    Warm up w/ Chest Lift, CL w/ Rotation and Supine Spine Twist
    Leg and Foot work with Flex/Releve (Calf Raises) forward and back
    Arm Strap series w/ Tricep/Leg Extension

    5 rounds: Arm Sandbag Swings (wide turn out) w/ High Knees (Single Leg Stretch) on Jumpboard (I used 1 heavy, 1 medium spring)

    Long Stretch
    Upstretch
    Eve’s Lunge
    Modified Side Bend w/ Twist

    Standing Roll Downs

  • Kristy555

    I don´t know but you Zuzi seem sad today:/

  • Kristy555

    I don´t know but you Zuzi seem sad today:/

  • Isabelle G.

    Damn I’m sweating!  The weather’s really warm, in fact, but… the workout was something.  I was thinking before doing it (while reading the comments) that I usually find the sandbag swings quite easy.  So it was only the skipping part that was going to be something…. BUT!!!  NO!!
    The swings were never-ending!!  And heavy!  And my hands and fingers wanted to scream! And in fact, it was during the skipping that I tried to catch my breath, hahaha! 
    So, 25:17 min.  With a 20 lbs sandbag. 
    Now, the shower.  Then the smoothie.  Then…. work (again).  Bye bye!!

  • Isabelle G.

    Damn I’m sweating!  The weather’s really warm, in fact, but… the workout was something.  I was thinking before doing it (while reading the comments) that I usually find the sandbag swings quite easy.  So it was only the skipping part that was going to be something…. BUT!!!  NO!!
    The swings were never-ending!!  And heavy!  And my hands and fingers wanted to scream! And in fact, it was during the skipping that I tried to catch my breath, hahaha! 
    So, 25:17 min.  With a 20 lbs sandbag. 
    Now, the shower.  Then the smoothie.  Then…. work (again).  Bye bye!!

  • ErininSeattle

    Can anyone tell me about ‘earning carbs?’ Thanks =)

    • ZoeRocker

      Only eat your “smple” carbs like, bread, pasta, rice, potatoes, and pastries/baked goods, in the two hours after your workout. All other “complex” carbs like friut and veggies are fine to eat throughout the day. Everything in moderation though:)

  • ingrid haustein

    i finished in 31:19 omg i feel die :) 10 round are killing me ahaha great thank!!!

  • ingrid haustein

    i finished in 31:19 omg i feel die :) 10 round are killing me ahaha great thank!!!

    • kat

      :) Great Job!!

    • kat

      :) Great Job!!

  • kat

    My sandbag weighed 25 lbs

  • kat

    Zuzana and Freddy Thank you for another wonderful workout :)
    I completed 10 rounds in 30:07
    I am so happy I was finally able to do these high knees with the rope (went outside :)

  • kat

    Zuzana and Freddy Thank you for another wonderful workout :)
    I completed 10 rounds in 30:07
    I am so happy I was finally able to do these high knees with the rope (went outside :)

  • Anonymous

    I did this one also today, it just look so great! :)  
    My “bookbag” weighs 5,6 kilos and I did the high knees without jump rope. (Have to made better sandbag soon! ;D) 
    This took me 22:22 mins. No breaks. Love this one! ♥ Next time will do with the jump rope. :)  

    • Dheana

      Wow! Great time Hanna! I looked at my timer around that time and remember thinking “sheesh, people are already done by now” – I was at round 7. It was the breaks that got me. But you did it without breaks – whew! Youv’e got some awesome cardio friend! Very impressive! :)

      • Anonymous

        Thanks! ♥ 

  • ۞ BodyRocker ♥ Beth ۞

    OUHHH my Shoulders R like LOCKED…D:
    I can hardly feel it when Jumping Rope… :O

    OK Goodluck everyone !!! & don’t forget to stretch……. !!!!! :}

  • Sheila

    Only had time for five rounds but that seemed like enough for me!  Did it in 16 min.  Now I have to go drink some water to replace all the water I lost doing this workout!  I should be toxic free from all the sweating I do!  

  • Sheila

    Only had time for five rounds but that seemed like enough for me!  Did it in 16 min.  Now I have to go drink some water to replace all the water I lost doing this workout!  I should be toxic free from all the sweating I do!  

  • http://www.facebook.com/profile.php?id=671770196 Leticia Perez

    love you Zuzana but i beat your time by 1 min and 11 seconds, finished at 25 mins I cant even believe i finished it. Thanks Guys!

  • http://www.facebook.com/profile.php?id=671770196 Leticia Perez

    love you Zuzana but i beat your time by 1 min and 11 seconds, finished at 25 mins I cant even believe i finished it. Thanks Guys!

  • Anonymous

    Ok, I only had time to do 5 rounds, I have to get ready for work.  I wil do the last 5 when I get home.  These were super tough, but honestly, lots of fun!!  I am starting to really enjou skipping rope.  For 5 rounds, my time is 14:05.  I am using a U.S. Census Bureau bag filled with golf balls for my sand bag.  Not sure how heavy it is, but to keep my hands from getting blisters, I wrapped the handles with a wash cloth.  It was nice and plush :)   I wasn’t feeling it yesterday, but i think I’m getting my groove back. 

  • Anonymous

    Ok, I only had time to do 5 rounds, I have to get ready for work.  I wil do the last 5 when I get home.  These were super tough, but honestly, lots of fun!!  I am starting to really enjou skipping rope.  For 5 rounds, my time is 14:05.  I am using a U.S. Census Bureau bag filled with golf balls for my sand bag.  Not sure how heavy it is, but to keep my hands from getting blisters, I wrapped the handles with a wash cloth.  It was nice and plush :)   I wasn’t feeling it yesterday, but i think I’m getting my groove back. 

  • Zouzou

    I did this after the “take” me challenge because I was not very happy with my result and not dead tired. I could complete only 5 sets of the “wild workout challenge”, and I needed 14 minutes. I do not use a jump rope and my “bath towels + books” bag weighs 6 kilos. 

    PS Guies, I love the movement my “non-flat stomach” does every time I do the knees up. 
    You know? this nice little piece of fat going up and down that tells you “hey babe, more work needed!!! ;-) ))))zouzou

    • tee

      ha ha!
      I’m glad you like it!
      That’s exactly what I don’t like because its in the way to do the knee raises, in the way for burpees etc! can’t wait until its gone!

      • Zouzou

        Something tells me I personally will have to wait a little while ha ha ha! zouzou

  • http://www.facebook.com/people/Kenzie-Neal/800735332 Kenzie Neal

    holy cow!!! first 6 rounds were with 26lbs the last 4 were with a 10lb weight.  37 minutes.  This site is amazing! I am a single mom of 3 babies and this is the perfect way to kick me into shape! I have been doing this for a couple weeks now and have lost 5 lbs! I cant wait to see what kind of rockin body I am going to be sporting in a year or so!!! thanks!!! <3

  • Anonymous

    HELP!!! my ankle is swollen :( ( maybe i exagerated on monday with my jump rope. but not even this can stop me, i will do abs and i will train my arms. and hopfully i will re have my feet soon :) ))

    • Hanna

      With all this ‘listen to your body’ motto there can be one tiny flaw: misunderstanding your body! It’s like:
      Knees: It hurts!
      Me: You must be joking!
      Has happened to me, will happen again. But the communication between my body and me is definitely getting better. I’m sure one day we’ll end up the best of chums!
      Get better soon!

  • Lulu

    That was harder than I thought it would be!  After 5 rounds I started tripping up with the skipping rope so that slowed me down a bit but I pushed through and finished in 32 minutes and am sweating buckets now…  Feels great!!  

  • Svenja R.

    I’m having a hangover -.- so i guess i’ll do that tomorrow :)
    and since i still don’t have a sandbag maybe I’ll do jump squats instead. or what u guys think could be an alternative?
    or i’ll tinker me one today.. we’ll see :)

    have a good one everybody

    • Marta

      I also don’t have a sandbag so I will do dynamic squats… I will post my score later!!

      • http://www.facebook.com/people/Kenzie-Neal/800735332 Kenzie Neal

        ya know I don’t have a sandbag either- I just bought a duffel bag from my nearest walmart lol and filled it with sand that I got from a home improvement store- cost me a total of $14!

    • Anonymous

      seriously any bag with a zipper works, I had a side strapped book bag that I filled with pebbles, rolled up and taped lol works just as awesome! p.s. for a dip station use a walker ;) only 10 dolla!

      • Svenja R.

        ya i heard the tip with the walker before, but i searched for them in the internet some time ago and i couldn’t find a good offer. but i’ll keep my eyes open for it =)
        thanks xoxo

      • Svenja R.

        ya i heard the tip with the walker before, but i searched for them in the internet some time ago and i couldn’t find a good offer. but i’ll keep my eyes open for it =)
        thanks xoxo

    • Christie

      I have a kettle bell that I use, oh and coconut water is amazing for hangovers!  It’s like magic, helps to rehydrate you fast.

      • Svenja R.

        thats why i love u guys :D no stupid advises like “uh alcohol is bad for u, you know that!?” ;) kay i’ll give the coconut water a try :)
        (and for my apology: it was the 18th birthday of one of my best friends :D plus some lovesickness-conversations :P )

        • ZoeRocker

          I might do pushups or some other exercise that works your arms and core.

      • Svenja R.

        thats why i love u guys :D no stupid advises like “uh alcohol is bad for u, you know that!?” ;) kay i’ll give the coconut water a try :)
        (and for my apology: it was the 18th birthday of one of my best friends :D plus some lovesickness-conversations :P )

  • Pingback: Wild & Free Exercise Challenge | Sports: Fitness & Yoga

  • http://twitter.com/misathemeb m

    my time was 31:46 with a 10lb (4.5kg) sandbag & high knees without rope. i aimed to get those knees up as high as possible and really pushed with my breathing and hip thrusting utilizing my core.

     this was more a mental challenge for me this morning…after 5 sets, i wondered how i could muster the energy for 5 more! you’ve spoiled us with the short intense workouts so these time challenges always get to me ;) however, i’m thrilled i pushed through, i can truly say i gave it my best this morning! x

  • Hazel

    7 rounds in 25 minutes and 42 seconds…before I puked my guts out all over the floor. I’d say that was pushing hard enough no?

    • Anonymous

      aw hazel, sorry to hear. hope you feeling better, some ginger tea or soda usually feels good on the tummy.

      • http://www.twitter.com/NightShayde Hazel

        Thanks! I had some black tea after a shower. Felt better afterwards, but hey, at least I pushed as hard as I could! 

    • Lisa

      Good job, Hazel!

    • Anonymous

      I totally get what you mean. I was really dizzy afterwards, I guess due to the whole swings, looking up and down all the time, idk. but finishes in 31.36 and I’m so proud of myself, I thought I would need about 40 min, based on Zuz’s score and all the others. =)

  • Isi

    Wow,I just did it!!! Great workout…my butt was hurting already from another workout yesterday…but well,no pain no gain….:-)))And I am sooooo proud of myself,cause I finally started through with all the diet challenges…I started 2 weeks ago and feel so much more fit and leaner already and also more stronger in my will to keep going!!!!:-))))))My goal is to keep on track with the diet stricktly till my vacation in september-I want to have a nice bikini-body-:-)))) And when I make it I will get myself this wonderful silver ring!!!!!:-)))))hahaha

  • AmberRose31

    WOW…this was HARD.  I had thought this was going to be really hard on my arms…so as I was preparing myself for this…I imagined lots of arm and upper body strength…I guess I didn’t think about my lower half very much.  My legs we shaking…and I gave EVERYTHING I had to finish this workout.  This may have been the most challenging workout for me so far especially mentally.  I REALLY wanted to give up after the 4th round and at the 7th I was almost in tears.  I’m pretty dissapointed with my time but proud that I did finish it considering how much I wanted to give up!  My time was 45:41 with a 1lb weighted glove and a 10lb barbell.  I guess I have only to improve on this!  I wanted to get more work in on my abs so I added a few exercises after this. I completed this part in 15min…then colapsed on the floor!!

    Ab Scissors 50 reps each leg
    Calf Raises 30 reps
    Reptile Burpees 30 reps
    Lateral Raises 30 reps each leg (stand straight arm straight out to the side parrell to the floor, raise leg out to side and up to touch hand)
    Leg Elevated Plank with Hip Circles 30 reps
    Hamstring Raises 30 reps (flat on back on the floor, heels resting on exercise ball, dig heels into ball and raise bottom so the body is in a straight line)
    Knee Raises 30 reps
    Diagonal Pull Downs 30 reps each side

    • http://www.facebook.com/people/Kenzie-Neal/800735332 Kenzie Neal

      I know how you feel! I dont remember the last time I was dripping sweat from my nose! lol

      • Anonymous

        I’m ALWAYS dripping sweat after all these workouts!! ITs CRAZY!! But it makes me realize I am getting it DONE! ;o)

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    I did this one after doing the Take Me challenge (53 reps) so my time is a little slower than I think it could have been but still 32min is pretty good for a total of 1,000 High Knees with Rope and 500 15 lbs dumbbell swings :)

  • Donna

    I did take me exercise challenge today 53 sets followed by 10 min skipping. I felt tired after my workout this morning but I am craving another now:) I enjoy the sandbag swing and I love high knees with jump rope so looking forward to the 10 rounds of this tomorrow morning:)

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

    Damn that was reeeeally brutal!! Perhaps it´s not my week!?Yesterday I was unmotivated at climbing session. But I give my best in those workouts.

    My time today: 38.23min
    with lot of rests in between :/. Brutus was there at round 4 and I was thinking on giving up at round 7. But I remember that “we are bodyrocker and we don´t give up” like Zuzana says. This and some “Beatsteaks”-music in the ear helped me to finished it.

    Oh …at round 5 I had to wear a winter glove and at the end on my last swing the sandbag flew away :D :D

    • ۞ BodyRocker ♥ Beth ۞

      HAHA I was also wearing winter gloves at my WOs when I first began BodyRocking :D that looked so weird & funny !!!
      Ahhh… what a nostalgia :)

      Hope you’ll do well !!! I’m would always be here to motivate/inspire you, anytime :D Just call me… <3 Beth :}

    • Lulu

      Same for me!  Rounds 4 to 7 were a real struggle but after that the end was in sight so I suddenly found the energy to finish.  Reading everyone else’s comments are really motivating to know they push through the tough parts as well  :-)

    • Stephitza

      “and at the end on my last swing the sandbag flew away”(!)

      you poor thing!  did you retrieve it okay?

    • Donna

      I have thought of that many times during a workout because if mine flies away and hits a wall I am going to have sand, rice, beans and lentils everywhere…

  • Samantha R

    My time was 22:52 with a 12k sandbag before breakfast this morning – I think I could have gone quicker at the beginning but my heart wasn’t really in it today for some reason which just isn’t like me at all.  I love those pants Zuzana – very cool –  I’m off to endure the scary changing room mirrors today as I need a new dress for Saturday night.  Sx

    • MariaBjørgJepsen

      SAM!!! You could never ever look anything but DAMN HOT in a mirror, I refuse to believe so :) But I DO recognize the feeling with those mirrors. They do not flatter anything in a positive way, ha ha. Uh la laaa, which kind of dress do you search, sexy or more up-tight? :) I hope you have a great party on Saturday! I will celebrate my finals with my twin sister tomorrow night – dangerous :P I really agree on those cool panties! Where are they from, Zuz???
      Much love, Maria

      • Samantha R

        The House of Frazer lights were a bit harsh today but I was quite pleased!  Bought a gorgeous orange dress, its short but not too short with a fab white design all over it – managed to get it in the sale too.  I hope you have a great time with with your twin – I’ve always thought it must be so good to be twins.  Don’t you get too many drinkies – I’m going to try and be very sensible;)) Sx

        • MariaBjørgJepsen

          Oh, just WOW! That dress sounds stunning. I would love to see you in it, since you are so slim and beautifully tanned. You make me wanna go and buy a nice summer dress myself :) I will t-r-y not to poor down too much alcohol tomorrow. I know I will hate myself, when I get hung over, but mostly the fun is worth it. I really don’t drink heavily very often anymore, but this time I have something BIG to celebrate. So, we’ll see ;) Enjoy the party, Sam!
          Love, Maria

    • Donna

      Hi Samantha, maybe this is a long workout before your breakfast on an empty stomach with 8 hours sleep and who knows how long since your last meal. I also earm all my carbs but only do a 4 min workout for the one before breakfast. Hope you find the right dress for Saturday night:)

      • Samantha R

        Hi Donna – bless you thanks, I just wasn’t in it mentally I meant, I’m quite good in a morning now;)  I do need a rest day though as this was my 5th day in a row.  Bought a gorgeous bright orange dress today – so excited about wearing it!!!! Sx

        • Donna

          Your dress sounds groovy,  bright colors suit you as I can see from your picture:) Now your set for Saturday night:)

  • MariaBjørgJepsen

    This looks like a great cardio burnout! I just did an older routine: http://www.bodyrock.tv/2009/11/19/600-rep-workout/. 
    It was a GREAT sweat and very hard on the thighs after yesterdays’ thigh killer burpees :)
    I will crack this one later or tomorrow morning. Have a wonderful Thursday, dear friends!
    Much love, Maria

    • Anonymous

      That one look great, thanks for the tip – will save it in my folder “These will I try soon workouts” ;) . Have a nice day!

      • MariaBjørgJepsen

        I am glad to help :) You too, dear Jessan!

  • tee

    I think its so funny, because I hear the sirens in the background and I’m going – oh what’s happening? and they are just ignored!  I live in a small town and when we hear sirens we are all going to the window or outside to see what’s happening! ha ha

  • Anonymous

    Yesterday I took the Brutal 500 Rep Workout so today I just wanted to skip it, decided to just have some fun and made the Yeah! Workout. Ha ha, the cartwheel in my hall, well well… Just superfun and intense, and a nice burn on the legs with those jump lunges. (First part 5:00 and third 5:35).

    Will probably do this one tomorrow. Have a good day all BodyRockers and just keep on rockin’!

  • http://ladneslowa.wordpress.com/ Dorota T.

    Hi BodyRockers! Tomorrow I had to take a day off because dentist took out my tooth :( I feel pain still but I can eat so I think better will be if I do today’s workout. What you do in similar situation? You take one more day off or you back on track with workouts? I’m going to do today’s ful workout which I mean- 1,5h bike + Zuzana’s workout.

  • Vivi

    just did it with dumbell 10kg. My time is 17.57 min.
    Brutus came at the 4th round !!! My shoulders burned !!! Never give up bodyrocker !!!!!

    What i’m proud that is I didn’t put my feet in my jump rope , just 1 or 2 time. Yes !!!

    I would like to work reverse push up after but I think that’s not a very good idea finaly !! hahaha
    Now daily Abs exercises  !!

    Have a nice day Bodyrockers !! <3

    • AmberRose31

      what an AWSOME time!!  You’re amazing!!

      • Vivi

        Thanks ! But i’m sure that others beat me because i’m not very good with jump rope ….
        Otherwise 10kg is enough for me !!!! OMG for the jump rope i had the impression that I did it with one shoulder, SO they hurt me each their tour ! haha !

  • Anonymous

    Yikes. This one was extraordinarily tough for me. I could only make it through 5 rounds. Hanging in there and pushing to do better tomorrow.

    • Dheana

      Good work FBG! Just keep doing your best every day – You’re doing great! :)

      • Anonymous

        Thanks, Dheana!

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

      Keep up the effort. You’re doing great. :)

    • Hanna

      Don’t lose courage! We’re all very happy to support you. It’s great to see you’re struggling hard, and even if you don’t see the results after 1 week of training I’m sure you’ll be able to see your progress after 1 months. That should give you the boost to carry on through the next month… and the next… and before you even realise it you’ll be a fully-fledged bodyrocker! We’ll all throw a party for you then ;)

      • Anonymous

        Can’t wait! ;-)

  • Vivi

    i’m going to do it this morning, with yesterday’s burpees challenge. I’m late !!
    But i’m tired…:(, my daughter 2,5 years old) doesn’t still make her nights, so some days are more difficult than the others misses it sleep zzzzzzzzzzzzzzzz

    • Anonymous

      I know how a tough schedule can tore on your mind, I don’t have kids but instead I travel 3-4 hours every day, so my “selftime” at home is very precious. I really try to squeeze it in while I’m making dinner (love food that cooks itself) or I see like “Hey, this might be a 20min that I can use” – try to make it as soon as possible during the day so that I have it done…

      Wish you well and keep on rockin’, making energy for yourself and your family ;)

    • MariaBjørgJepsen

      DON’T stress yourself because of the workout schedule on the site!!!! The training will always be here, but you will not, if you wear yourself out every day, sweetie. Take care and remember to relax to!!! Stress is not healthy for your body, your sleeping pattern and your metabolism.
      Much love, Maria

      • Vivi

        Thanks a lot of all your comments to my attention <3<3<3<3
        It's very friendly, and that touch me a lot !!
        Yesterday it was a rest day for me finaly so today no excuse !!! And zuzana's workout are MAGIC !!
        Because you're tired at the biginning and in shape at the end !!! Ready for the day !!!

        yes stress is not good, as zuzana wrote it "stress makes me fat"too….I eat when I'm in stress…as yesterday I ate chocolate :( :( :(
        I never do the Diet Challenge, i never found the motivation for….Even if I eat a lot veggies, sometimes I eat junk food(pizza, hamburger), or a piece of cake. I rode that is good to upset its metabolism !! :p so not guilty!!! hahahaha

        But thanks a lot to care about me as you do ! I'm very happy to find this site ! It is precious for my progress !!!

        So now shower !!!!!!! I have to fetch the children to the school later for the lunch !! "Squid in the Armorican" for us !!  What??? Fish is good for Diet no?? ok not the cream…..hahaha

        • MariaBjørgJepsen

          You are very welcome, sweet Vivi :) I do care about you, since I believe we are friends now! YES, thay are magic! I even do them at 04:45 in the morning, before I go to work (sometimes I have the kitchen position at a hotel, making breakfast for all the guests). I really need the energy kick to wake me up. But also, I have become better at relaxing when my body tells me to an try to sleep longer. I can feel it immediately, if my body is stressed. My whole stomach system “stops”, I crave sweets and junk more and I tend to gain weight. Not that I step on the scale, but I can feel it on my clothes. So stress is really harmful for my own progress. That is why I warn you :) Vivi, don’t EVER feel guilty over some chocolate, a silly burger or any other treats. You are only human and you have EARNED it with your hard workouts. As long as you don’t eat all of it every single day. I have tried the “no sugar at all” thing, but it does NOT work for me. I don’t like how I become too fanatic and have to pass on some “sweetness in life” because of a diet. I am a true life enjoyer and I love food too much to pass on all the goodness. I earned to enjoy it :) To me, life is about balance and harmony, not obsession and pure control.
          Love, Maria

          • Vivi

            Yes it exactly that !! It’s funny we have the same conception of Life !
            Very happy to know you !

            • MariaBjørgJepsen

              Me too, sweetie :) Great to hear I am not the only Bodyrocker who loves and allows myself to indulge a little.

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

            Hear hear! :)

  • http://twitter.com/karmalaluna Arika

    Can’t wait to hit the glutes doing this. Doing this as my morning workout. Until then.
    Ciao!

  • ZoeRocker

    Zuzana, you look so beautiful in the first photo on this post. I think it is your hair. It really brings out the colour in your eyes. I like your hair lighter better. It really makes you glow! Very flattering photograph Freddy!

  • ZoeRocker

    I did a little mash-up of my favourite exercises today and it was a really great 12 minute routine that I will definitely come back to. It went like this…

    18 rounds of 10 and 30 second intervals
    1. high knees skipping- 78,74,72
    2. blaster push-up- 9,8,6
    3. mountain climbers- 52,44,42
    4. reverse push-ups- 12,12,11
    5. jumper- 17,18,17
    6. knee raises- 13,12,13

    I originally wanted to make it a 16 minute workout but I was completely wiped out at the end of the 12 minutes that I had to stop. I was a great arms and abs burn. It was also very high paced and kept my heart racing the whole time.

    The mountain climbers and high knees are from your first “4 minute workout” and the blaster push-ups and jumper are from your “Best 4 minute workout” I threw in the reverse push-ups and knee raises because they are two of my favourite exercises:)

    Next time I will have to try to do all 16 minutes (24 rounds)

    • Vivi

      I like a lot your workout, I will try it perhaps today, but I don’t do yesterday’s challenge yet…
      I’ll see, because I’m tired in this moment, so I have to listen my body…a little :p

      • MariaBjørgJepsen

        Yes, dearest Vivi!!! Please, promise me to remember to look after yourself! I know the awesome feeling of victory, when you feel like you can rule the world and do several workouts per day. But be careful, because someday you might start to feel totally burned out and sick of doing more workouts. Just listen to your body, if it starts giving you signals of tiredness. I would be sad to see you stressed out one day :) Just saying this in love for you.
        Hugs from Maria.
        P.S. Beautiful time score, as always!

      • ZoeRocker

        Do what you can Vivi. This routine was a lot of fun!

      • ZoeRocker

        Do what you can Vivi. This routine was a lot of fun!

  • http://delightfultastebuds.com Jos

    Alrite, high knees skipping!! I finally got the hang of it over the weekend and this will be a test on how much endurance I got here..will do this tomorrow morning, if my cramps isn’t acting up :( yeah it’s that time of the month…

  • http://facebook.com Jayma

    I’ll be doing this one in the morning….can wait to see everyones scores

  • http://facebook.com Jayma

    I’ll be doing this one in the morning….can wait to see everyones scores

  • http://twitter.com/IttyBittyImpact Tonia

    I’ll be doing this one in the morning!! :)

  • http://twitter.com/IttyBittyImpact Tonia

    I’ll be doing this one in the morning!! :)

  • Stephitza

    Yea, 25 lbs is the max weight I use for sandbag swings.  I actually didn’t realize high knees w/o the rope was that much easier…. hmm now I will definitely be sure to always use the rope.  Thanks Zuzy and Freddy!

  • Stephitza

    Yea, 25 lbs is the max weight I use for sandbag swings.  I actually didn’t realize high knees w/o the rope was that much easier…. hmm now I will definitely be sure to always use the rope.  Thanks Zuzy and Freddy!

    • tee

      I think it’s easier because it takes less coordination, less thought, and its quicker because you don’t trip! lol
      but in a way it can be harder because you can go faster and keep your cardio up!
      I’m going to do this in the morning but I’m just starting to get the hang of high knees with jump rope so I’m a little afraid it might take all day because of the tripping! lol

  • Stephitza

    Woohoo I’m excited about the new exercises tomorrow!!  I’m so curious as to what they’ll be!

  • Anonymous

    Can’t wait to do this workout in the morning!! :)

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    No I dont wanna do an exercise challenge today :( . I guess I’ll do another of your workouts. Btw you look amazing you always do, but I dont know if its just me but have you lost muscle? dont get me wrong you look amazing but I think you were a little more muscular before.

  • Gerrilee Schafer

    I do believe my hip flexor will allow this workout…yeahhhhhhhh…….

    • Gerrilee Schafer

      yes, I did this challenge in 25:18…I started out with 25 lb for the first round, but decided that the elbow tweeking wasn’t good and I don’t really want to be lame upper and lower body…dropped it to 20 lb and the elbow said OK….. my hip flexor still isn’t happy, ice and heat after work every day