BodyRock.TV

Did you kick Freddy in this video ? :-D

I will only do this tomorrow (it’s late here) but I’m already scared by the Reptile Toe PU ! All your “Reptile” exercises are horrible for abs and arms !

Thank you so much for uploading the new workout for us :) I will get on this shortly :)

Zuzi, You are shining! Really. You look so beautiful and HAPPY! :) 
Thanks for great workout :) I’ll try it! :) 

HUGGS FOR EVERY BODYROCKERS! :)

ohhhh…tomorrow was supposed to be my day of rest, but i think i’m going to do this instead :DD it looks fun!!

Question, so when you set your intervals should your first interval be a rest or a work interval?. I’m assuming it is a work interval so when you hit start it beeps and you automatically go into your work interval. Is this correct?

Today was a very busy day for me, I wasn’t at home, but I will do this tomorrow morning. I like your HIIT workouts! :)

Hi Sherice – set your first interval as your ‘rest’ interval, thats what Zuzana does and I always do so that your final set of ‘beeps’ signals the end of the workout.  I used to do it the other way but its just not the same. Sx

Reptile toe touch push up 12 1/2 14
sand bag side lunge knee up L 20 20
                                           R 16 19
Crab fighter R 15 12
                  L 17 12
sandbag squat 19 19
gonna skip now for 15 min :)
Thank you Zuzana and Freddy!

Hi Staci – you need an interval timer really, you can download a Gymboss App from the internet for free I think and sometimes mobiles have them already. Each ’round’ is a 10 second (rest) x 50 second (max effort) and therefore 12 x 10/50 on a timer.  I hope this makes sense – its really difficult to explain tonight for some reason;) Sx

I am soo looking forward to all these new exercises! This is gonna be my Saturday morning butt kicker :D

So excited! :D I would do it now if it wasn’t so late…

Hi Sherice,
you can do it either way, but Zuzana sets first interval as a rest interval because it gives you time to get into the position for the exercise so that you don’t lose seconds of your work interval.. :)
Unless both intervals are work intervals. ;)

I don’t have interval timer, but I also use my phones alarm. It works fine, in the “rest time” I mark my scores and but new alarm on – so that took about 10 second. :D 

Hey guys, 
just to remind you, you’ve forgot to put your reps for the Sandbag Squat.. :)

Zuzana, I don’t know how it’s possible, but you are more adorable with each passing day! Thanks for the new exercises. Your creativity is endless :) Can’t wait to do this in the morning!

i loved this workout! it truly was a full-body workout. thanks for the new moves! you’re right about the 12 minutes flying by. 

Hihi, filming Zuzana workout can be dangerous, you might get occasional kick in the head (or camera).. :D

Hihi, filming Zuzana workout can be dangerous, you might get occasional kick in the head (or camera).. :D

I’m really going to do this one. looks so fun :D

Now I must confirm- THIS WORKOUT it SO FUN and I did it with enjoy although fatigue. :) Like it so much. Thanks Zuzi and Freddy one more time! :)

 Anyway, Today I had no power. It tooks me three days after dentist pulled me a tooth. I knew that it’s only one thing which can makes me more energy. …and it works! Of course it was workout. :)
I have a coffee challenge- one week without coffee. It is hard for person who drink it 2-4 times a day. But I feel that this short break will give me some power. :) Quests are so good for my fulfillment and for practice my self-control. :)

Amazing workout again…..the first exercise seems a little bit diffucult…but who cares?????we are BODYROCKERS!!!!WE CA DO EVERYTHING!!!!!!!!!!!!!!!!!!
im gonna try this workout tomorrow cause here in Italy is about 23:00 so…its a little bit late….plus i did today the “4 minute workout” cause i didnt had enough time……so because of you i can do my workout even if i have a veeeeery busy day!!!!!!THANKS A LOT GUYS!!!!!!!!!
+ you look fantastic with haircolor you are cute and sexy at the same time…..wow!!!!!thats great!!!!!!!!!!!!!
many many thanks……many many kisses…..CIAOOOOOOOO!!!!!
bacini :*
wish you an amazing weekend!!!!!!!!!!!

I dont know my name after this workout, I dont know how many reps I  dont know anything. The only thing for sure is that im on the floor. Killer workout :)

I will do this one tomorrow since I already worked out today. Just wanted to check if some people are still doing the 100 day burpee challenge that Micha79 suggested 10 day ago. I am still doing it, and I did 10 burpees today :) Have a great weekend, everyone!!!

The second I saw the first new exercise, I said ”Oh crap, that looks like fun”. hahaJust another reason why I love these workouts… They are challenging and hard, but so much fun at the same time !!!  You’re rocking your body and having a blast all at the same time  :].

These new exercises look so cool, can’t wait to try them tonight or tomorrow morning!

I’ll be doing this tomorrow. 
I am a recovered anorexic and a big part of my disorder was compulsive exercise.  Thank you for showing us that investing a moderate amount of time can yield big benefits!  I love my body now more than ever!
http://www.benjity.wordpress.com 

 I wasn’t expecting to sweat as much as I did! The new exercise movements were really fun to do! Thanks Z&F for another awesome workout! 

Reptile – 11, 10
SB Lunge Right – 10, 13
SB Lunge Left – 17, 15
Crab Right – 7, 6
Crab Left – 5, 6
SB Squat – 12,15

yay new exercises!! im gonna do this next tuesday cuz i reserve long workouts to the weekend :D 

That was an amazing workout. Thank you! The reptile toe touch push ups were the toughest part for me (of course, I didn’t use a sandbag for the lunges or squats… so those would have been tougher with the extra weight). Also, I had to put my foot down on the ground to turn for the crab fighters… maybe that can be the official beginner modification, lol.

Hence the “Poker Face” workout. Ha!

this looks awesome! i love your outfit today, especially those shorts! would love to know where you got them :) sandbag came today, wooo! now i’m official with the bag + dip station- no longer using a walker haha 

Hence the 2:33 “op!” noise.

Where can i get those nice shoes???????

Where can i get those nice shoes???????

Hey Nicole, I do the same but then I am home alone when I exercise or around family members, If we were being recorded for many thousands of bodyrockers to watch then we would keep a placid even face also:)

I have a question! I use a backpack instead sense I do not have a sandbag. Could I just wear the backpack or should I still do it the way you (Zuzana) holds her sandbag? Thank you. (:

The back pack is fine in my opinion :o).  Althought holding the back pack like Zuz does her sandbag will add work on your arms and shoulders.

I use a backpack too but I use it the way Zuz does. Sometimes I find it a bit awkward but I think GCBR is right about it having more of an effect on your arms and shoulders:)

Ya I thought so. Thanks for your input! I will definetly try that way next time.

Unfortunately, my wrist is still too sore to do pushups, so I won’t be doing this workout today. BOO! I’ll try for another one, and will get back to this one as soon as I can!

I love, love, love the reptile toe touch push-ups!  Sure, they were killer, but I loved the flow of them.  This whole workout was a blast and I still feel wobbly from it!  Btw, I’ve been meaning to tell you how much my 4 yr old daughter loves your new hair color.  It’s almost the same shade as hers, hers is just a little deeper and darker, but she was so excited to match you! 

that reptile toe touch push up looks super hard – reptile itself is already hard…crab fighter looks so much fun but I bet it’ll burn my arms quickly! :D

sooo excited to do this work out tomorrow!!! :D
and I love your new hair, Zuzana!!

so excited to try this out!!!!! my brother is trying it out with me for the first time tonight. i’ve been following religiously for the past 6 months annd i’ve been trying to get him to go with me and i think this is the perfect one to show him how bad ass these workouts are. Thank you both so much for your all the time you put into these workouts it’s greatly appreciated!!!!!!!!

She did kick me and I actually was so surprised that I dropped the f-bomb (lucky you can’t really hear it) :)

Thats when someone should tell you WAY TO GO…->YOU DID IT!<-….
Op! I just did! :P

AGREED!

Loving the look of the new exercises thank-you so much for posting this guys:) I was going to do the MMA workout this morning but I loved the look of this one a little better. Just got hubby to message my shoulder blades as they are sore from my 500 sandbag swings yesterday in the Wild and free exercise challenge. I am drinking my strong coffee to help fuel my workout like it did yesterday. I now drink my coffee just before my workout and it gives me a really good boost and puts a smile on my face throughout my workout:) Off to hang my washing then get stuck into this…Wishing you all a great morning, afternoon or evening:)

These workouts are literally a shower for my insides lol! if i go a day with out i feel the same as if id skipped my shower. you bodyrockers know what i mean :)

I just did this one and my scores were:
Reptile toe touch pushup: 14/13 (this was so hard for me to figure out lol I am not very coordinated at the best of times.. spent too much time thinking about it and forgot to do a push up with the reptile :( uggh next time will be better)
Sandbag side lunge knee up right(11lbs): 17/18 
Sandbag side lunge knee up left(11lbs): 19/20
Crab fighter right: 10/10
Crab fighter left: 10/11
Sandbag squat(11lbs):22/21
Thanks for another great workout and for the fun new moves :D 

Stoic Sue… lol but it’s so true.  I wondering what my neighbors think of my workouts.  This was a great one you two… thanks a mill.

1. Reptile Toe Touch Push Up:  11, 14

2. Sandbag Side Lunge Knee Up (right leg): 15, 14

3. Sandbag Side Lunge Knee Up (left leg): 16, 11

4. Crab Fighter (right leg): 15, 18

5. Crab Fighter (left leg): 18, 18

6. Sandbag Squat: 18, 15

Have a great weekend everyone… looking forward to tomorrows workout :)
Sandra
 

Tell Freddy that’s not a 3D Camera those are real feet coming at him while he’s recording! lol

Can’t wait to do this tomorrow!! Looks SO fun! :) :) :)

BODYROCK!!!

Thankyou for the workout Zuzanna and Freddie.  I did some modifications, but those were some new great exercises.  I dont have a proper timer yet, so I usually just count what is around 50 seconds worth and go to the next exercise.  I’m not doing many pushups right now bc my sholders get so sore.  For the reptile toe touch-I did3 rounds of 7 and i found it to be a challenge even tho I did not do the pushups; I felt it in my abs, keeping my core straight while I brought my knee in to the side. For the sandbag side lunge, I did calf raises with weights-3 rounds of 25.  For the crab fighter, I did 2 rounds with 6 on each side.  For the sandbag squat, I did Knee raises, since my butt and legs are sore from the last few days-to work different muscle grous more evenly.  I did this in 12 minutes.  I think bc I modified-I didn’t sweat as much as I did with the workout yesturday.  If I workout my legs hard one day, usually the next day I work a different muscle.  Anyways, you are an inspiration and your encouragement keeps us going and pushing forward.  Thankyou to you both.  Also, I am starting the five week challenge.  I would say I started yesturday but i did not eat lean protein.  So I need to go grocery shopping and prepare for it properly and I just got my pay check.  I am excited to do it, and Amber Rose31 is already 3 weeks into it, as well, Carse Ramos would like to be accountable with someone and do it as well.  Do you guys want to do it again as well? 

Can’t wait to get my workout on tomorrow!!! :)  Yay!  Feeling pumped!  By the way, Zuzana, loving the changing colors in your hair!  Looking so stylish!!! :)

i’m excited to try this looks different haha :) i love the statistic you have– i’m from NY and recently i was thinking about my tv watching habits– i think i watch maybe an hr a day so i guess that’s good… i find i have no time and most of it i use talking with my fam and whatnot (whatnot meaning jump roping ahha) i like being outside. 

I should of started this straight after my coffee instead of running around and doing all my housework first because I used all my caffeine boost on that. Oh well at least I can ease up a bit now, my house is clean, my workout is done, I just have to decide what to make them for lunch:)

My shoulders were hurting with the reptile toe touch push up and the crab fighter so I eased off a little with these.
My scores are;
Reptile toe touch push up 16,18 (I was surprised I could do this and get the hang of alternating legs by the second round)
Sandbag side lunge R 26,26 L 23,20
Crab fighter R 9,9 L 9,9 I tried to do more but my legs started shaking so I had to ease off:(
Sandbag squat 26,26

Going to do my cool down, shower and start lunch:) Wishing you all a great weekend!!!

a little bit ago I stumbled upon this video on you tube….Fitness – GaGa for Tight Buns Workout
In the first of the video Zu addresses a comment that was made about her. 

And I was disapointed by the people that say these negative types of things,because it seems like no matter how hard we as individuals work to achieve OUR ideal body that someone always has to kick us in the tushy with something negative about it, forgetting that everyone has flaws or diffrences in body shape and preferences!…..Outside of bodyrocking we cant control what others call us or say about us, or how they push/hinder us.
 
I think we as bodyrockers should be on a mission to promote positivity and healthy lifestyles, not negativity and self doubt. For the most part I see a TON of bodyrockers pushing themselves and everyone else to do their best…lets up that to an ENTIRE community of diverse people always speaking positve about others and themselves, or at the least nicely.
Positive outlooks bring better possibilites and better efforts!!!~
And Idk about you, but I want everyone to achieve their fitness and lifestyle goals! And I also want them to want me to achieve those same goals!

Best of luck to you all, much love and light!
Bohemia Gurl-Bodyrocker Jayma

wow after kicking my leg up for crab fighter i did a push up when i didnt even have to… :)

wow after kicking my leg up for crab fighter i did a push up when i didnt even have to… :)

Hi bodyrockers!! I’m Oriana, from Venezuela, I’am 16 years old and I follow the workouts since November of last year, had never comment before, that is for  the language barrier, I do not speak English, but today I decided that it does not stop me, I want to  say thank you all!! I love this community, Zuzana and Freddy are the best! Know that I love you guys, and sorry for my terrible English.

Hi bodyrockers!! I’m Oriana, from Venezuela, I’am 16 years old and I follow the workouts since November of last year, had never comment before, that is for  the language barrier, I do not speak English, but today I decided that it does not stop me, I want to  say thank you all!! I love this community, Zuzana and Freddy are the best! Know that I love you guys, and sorry for my terrible English.

This was definitely a HARD workout, like you say Zuz. Also very tiring. Hmmm, my numbers aren’t so good on this one. Found those reptile pushups surprisingly difficult (I usually enjoy pushups)…. maybe b/c of the crazy burpees 2 days ago?? Now, I am sort of starting out (started in January) from basically SCRATCH, never been an active person. But I did it, I’m proud of it, and I was happy I did! I feel so amazing after every workout with you guys. I think I’ll start posting my scores more regularly, and start really participating in this team! I think I’ve been too nervous/ashamed of low scores so far, but posting them might encourage me to push harder, and start seeing better results faster!
Reptiles: 8,5
Lunges: L12,12 R13,10
Crabs: L8,5 R6,5
Squats: 9,11

This was definitely a HARD workout, like you say Zuz. Also very tiring. Hmmm, my numbers aren’t so good on this one. Found those reptile pushups surprisingly difficult (I usually enjoy pushups)…. maybe b/c of the crazy burpees 2 days ago?? Now, I am sort of starting out (started in January) from basically SCRATCH, never been an active person. But I did it, I’m proud of it, and I was happy I did! I feel so amazing after every workout with you guys. I think I’ll start posting my scores more regularly, and start really participating in this team! I think I’ve been too nervous/ashamed of low scores so far, but posting them might encourage me to push harder, and start seeing better results faster!
Reptiles: 8,5
Lunges: L12,12 R13,10
Crabs: L8,5 R6,5
Squats: 9,11

That was quite challenging. My muscles were quite sore from yesterday’s MMA workout and unfortunately my performance suffered today as a result. (Also in full honesty I have been severely slacking on my post-workout stretching so that certainly didn’t help any.) Nonetheless here are my scores:
Reptile Toe Push Up: 12, 11(I need to practice these more to get the hang of it. Also, is it a fair to count it as push ups when I am able to go only half way down with the reptiles? I don’t know why these are so challenging for me. Any other push up, no problem, but the reptiles…ouch.)Sandbag Side Lunge Knee UpR: 118, 16L: 17, 16Crab Fighter(Wow, did not expect to feel it in my quads as much as I did. Plus it took me a while to get the rhythm down.)R: 10, 10L: 8, 8Sandbag Squat19, 18I know we don’t have a workout scheduled for tomorrow but I have a few to make up for from being ill and so I will be giving it my all this weekend. Thanks as always.

Hi Jayma, welcome to bodyrock:) I just know from experience that you will enjoy your stay…hehe

Can’t wait to try this.  I’ve been on vacation all week, walking and driving all over Yellowstone National Park.  So much fun, but I ate awful and didn’t get my workouts in.  I may just have to do double workouts this next week to make up for  it.

My scores for today:
Reptile Toe Touch Pushup: 14, 12 (Hard!)
Sandbag Side Lunge Knee Up (R): 19, 16.5
Sandbag Side Lunge Knee Up (L): 20, 16
Crab Fighter (R): 15, 14
Crab Fighter (L): 14, 13.5
Sandbag Squat (20lbs): 20, 17.5
I have a hard time with the side lunges, they are awkward for me. Especially holding a sandbag!

 Do you have a smart phone? There are a lot of apps for the interval timer. That’s what I use! :) Keep it up, you’re awesome!

Excellent workout! Thank very much, Freddy and Zuzana. I really like the new exercises.

Reptiles: 22,20
Side lunge R 21, 15 L 21,20 (25Kg)
Crab R 13,11 L 11,11
Squat 25,18 (25Kg)

Yesterday I had a sore leg so I did an old weight routine after a couple of months of solid bodyrock workouts. I bumped up my 10 rep max weight by about 20% in every set, my heart rate never went up significantly and it felt like it took forever to finish. It made me feel great to compare to a pre bodyrock baseline. Thanks again for all of the help and dedication.

!!Pure Brutality!!

PHEW! That was a toughy!  I have to admit, I had to take a little break at the halfway mark.

Reptile 14, 12
Side Lunge Rt 15, 14
Side Lunge Lt 15, 15
Crab Fighter Rt 8, 9
Crab Fighter Lt 8, 8
Squat 22, 20

Nice work everyone, all of your scores and comments are so encouraging!!!

 I used a 12kg (26lb) kettlebell for the weight.

 Hey, I know exactly what you’re struggling with! Somehow the body weight exercises are incredibly difficult, even though we can do other things just fine. I had a REALLY hard time getting going with these workouts, but believe me, it gets better!! Just the fact that you’re trying them is courageous. :) I would suggest going slow and doing your best, even if you only get in 3-5 reps per round.

Don’t lose hope, you’ll get stronger each time. I believe in ya! :)

This was so much fun, I really love the way the spins in the Crab fighter give you a shoulder massage/stretch like with breakdance push ups. I used about a 38lb sandbag and here are my scores
REPTILE TOE TOUCH PUSH UP-16,17
SANDBAG SIDE LUNGE-(lf)22,22/ (rt)21,22
CRAB FIGHTER-(lf)16,15/ (rt)16,15
SANDBAG SQUAT-23,23
see y’all tomorrow, I can hardly wait!!

HI Lexie,

I use an internet interval timer, and you can download it to work offline.  I do that, and sometimes take it to the park to use.  There are other ones out there, but the one I use is here: http://www.speedbagforum.com/timer.html

Best of luck!!! You can do it!

reptile toe touch push up: 12, 9sandbag side lunge (right): 16, 16sandbag side lunge (left): 20, 19crab fighter (right): 11, 10crab fighter (left): 9, 10sandbag squat: 17, 18First time doing an actual workout in a week so this was extra difficult. I was a sweaty, confused mess after this.

Hi, BodyRockers!

Ok, I just have to write it and share it with all of you!I have been bodyrocking for more than 1 year now, but today I really felt that I AM a BODYROCKER!I have a very busy-busy day today, so my boyfriend said to me to skip my workout in order to save time. And what I felt was astonishment, I was like: What?!!!! Saturday is my BODYROCK DAY, I cannot skip it. So, I just picked 6 min workout.6 min later… My boyfriend comes into the room and finds me lying on the floor trying to breathe ))) I was so wiped out, I pushed to my limit and felt great!!1 year ago, I am sure I would skip my training in fitness club, and just do nothing, but right now I  am in the place when the workout became my habit, my hobby and my passion. Thank you for that, Freddy, Zuzi and every single bodyrocker out there for keeping this community so inspiring, motivating and friendly!Best, Alina

 Wandering around this site and actually trying to do exercises means that you are in the right direction NikkiT ! It’s ok not to be able to push through these workouts in the beginning. Believe  me, we all have been there, struggling with Brutus! Remember: practice makes perfect, so make sure to do the beginner modifications and, most important, DON’T GET DISCOURAGED !!
Good luck, and hope to see you around!

Hey NikkiT
I don’t think you’re doing anything wrong. In fact I think you’re obviously doing the exercises the right way if it’s killing you. If a bodyrock exercise isn’t really challenging me, I’ve usually forgotten a component

I worked out in the gym for years with weights, heavy wts. I’m not over weight but bodyrocking makes me kick my own ass in a way I’ve never experienced and I’ve worked out in all sorts of ways for 30+ years. When I was doing weights, I got results but I didn’t push as hard.

Even after bodyrocking for longer than a year, I get really winded on most routines. Being a runner you know the key is to always push yourself that little bit more. So if you’re making it to three minutes, promise yourself to go for four next time. Once you master four, push to five ….

Keep going NikkiT, you’re on the right track.

I totally understand that feeling! I am also an active person (kickboxing, fitness, spinning and sometimes bodypower/bodypump) and every time I am still amazed how hard these exercises are! I suppose it is due to the fact that these excercises hit all the muscles at the same time and what we do in the gym is often isolating muscles and I think the combination of cardio & strenght training

I am sooo looking forward to do this one tomorrow (today its spinning and cycling) :D

Lexie

I was an over weight teen and hated it too. There was no bodyrock there was no support. I was just depressed and a chub.

Please don’t be hard on yourself. You’re getting in shape, you’re probably in better shape than lots of thinner people you know and probably eating a much healthier diet.

Don’t worry too much about the timer. It’s better but not the end of the world. I didn’t have a timer for a long time when I started bodyrocking. I’d take a workout and do 3 or 4 sets of the exercises. Or I’d mix routines so that I had 5 exercises and do 4 sets of 20 on each. It certainly took a lot longer than 20 minutes but I got a great workout. Now that I have a timer I use it for some routines but sometimes revert back to my 4 sets of 20 method sometimes too.

Lexie, be kind and patient with yourself, tell yourself everyday what a great job you’re doing with exercise and diet. As flakey as it may sound: Every morning when you wake up, before you get out of bed, tell yourself. Lexie, I love you and I’m going to take really good care of you today. Tell yourself the things you’re thankful about in your life and do the same at night before you go to sleep.

Thank your body for getting you around that day, your legs for being strong and carrying you, your arms for the hard work they did. Nourish yourself mentally.

Take care L

This workout looks like SO much fun! But guys, I am starting to feel last nights drinks and fun in my poor head right now, ha ha. I hope I am not disappointing any of you. I needed to celebrate my exam and hadn’t had a night out for a very, very long time. Gotta go back to bed! Have a lovely Saturday <3

Any other kind of sports bag or school bag you can fill with cat litter, rice or anything you find easy :)

i’m sorry but the most beautiful thing in today’s workout are Zuzi’s buns ;) perfection!

my score is kinda behind Zuzana’s though usually we’re pretty even, except for push-ups :) my “sandbag” is way too uncomfortable since it’s a regular backpack filled with books and i had to balance it on my shoulder and be constantly concerned for it not to fall off. that was frustrating and i want to believe that that caused the low score for SB Side Lunges ;)

anyway, there’s my score for today:

1. 10,10
2. 13,13
3. 13,13
4. 12,13
5. 13,13
6. 20,20

i’ve noticed i tend to go pretty even through the whole workout, though i push myself hard. 2-3 reps is usually the difference. well, let’s consider it’s because of my natural endurance :))

Wooow, this one BURNS! Doing those crab fighters after lunges.. My legs just wouldn’t do what I told them to! My scores for today:
Reptile toe touch pushup: 16 17
SB sidelunge: 21 21
SB sidelunge2: 21 22
Crab fighter: 11 9
Crab fighter2: 11 9
SB squat: 21 24
I used 10 kg in my sandbag, but I’m picking up my weight set today so.. Finally can get heavy!

btw, Zuzana’s newly filled sandbag makes horrible noise and it’s kinda scary – every time Zuzi lefts it up, i’m afraid it might burst out and those brutal stones would hurt her :(

Oriana, your English is really good!  Do not worry about the language barrier.  I think you think that you don’t speak/write English as well as you do–you have nothing to worry about!  yay for bodyrocking, and yay for you being enthusiastic enough to write regardless of your apprehensions.  :)

hi nikkiT!

I’m just reading what you said, and I was wondering are you trying workouts or certain exercises?

From what you wrote it sounded like you were doing an exercise over & over for like three minutes.  If so I think you should try her 12 min routines as they have built in rests. 

 If you meant that you only make it 3 minutes into the 12 min workout  I would recommend doing beginner modifications so you could last longer and try doing a workout every day, or 5 days a week.  It will make it easier to adjust to the intensity of these workouts.  Also you will get stronger faster,  I find that if I skip a couple days, that the workouts almost kill me.

I think if you start doing them everyday you will get stronger and every day you will be able to last a little longer and you will soon be able to finish them! and then puke like the rest of us! lol just kidding! and then you will probably lose weight too!

Oh and make sure you breathe too!

hey, there’s another “book” person :) i’ve had really hard times with those books, but am determined to order a proper sandbag when Jule salary is paid :)

post them even if they are not super high, it makes us who do not have high scores feel better!  I like having someone closer to my level to compete with!

even those pregnant ladies beat me! lol  (you guys are awesome by the way!)

your english is great!

I just discover this workout and it feel very “funny” !! I can’t wait to do it this afternoon. This morning I can’t with my children.

Freddy you were hypnotized by Zuzana? So A kick to take back its spirits !! hahaha
That made me laugh !!

I think Freddy got hypnotized by her… new short :-p

Hi Lexie, i suggest you get yourself an interval timer – it’s priceless and makes working out with Zuzana much easier. or just get one of those application that the guys have suggested. i think because you’ve started your bodyrocking journey now when you’re 15, you’ve got plenty of time to get into a perfect shape by, say, 16 or 17 provided that you should exercise regularly and keep an eye on your diet ;)

as for an easy way to lose weight, i believe there’s none… everything must be worked for. but don’t be disappointed!! if you stick with these workouts, you’ll find yourself in a while craving them like many bodyrockers do ;) perhaps you also should combine strength workouts with cardio (i’d advise more cardio in the first stage to get rid of weight excess). there are quite a lot of cardio workouts on this website, many of them don’t need an interval timer. skipping, jogging, and swimming will also do. when your body leans out a bit, you can build your strength with these exercises – and you’ll be delighted with the result, i promise! :)

it takes time but don’t be discouraged. you can set landmarks for yourself like one- or two-month periods and track the dynamics in your weight and body changes.

the key is consistency and enjoying what you’re doing! otherwise it’s a waste of time and brings about bad mood and disappointment.

i’m sure that in such community as this you can keep going. just do a workout, share your scores (don’t be ashamed of them!! be proud of what you did while others were just watching tv on their couch and chewing crisps) and we’ll support and praise your effort :)

wow, that’s been a long speech but i really don’t want you to get disappointed and quit ;)

Take care and we’ll see you in other workouts! ;)

Natalia

p.s. try vegetarian diet – pretty fast results but once you stick to it, better to continue for a lifetime ;)

LeMarge  that was beautiful!

to lexie,
when I didn’t have a timer I used to look at a clock with a second hand (or a watch)  and for routines where Zuz uses intervals of 10 sec and 20 sec you just make sure you start when the hand is on 12 rest until the hand hits the 2 then do the exercise until the hand hits the 6 rest until it gets to the 8 exercise until it gets to the 12 and repeat until the rounds are done

If she’s using intervals of 10sec & 50 sec that’s even easier, start at 12 again wait/rest until 2 then exercise until 12 again and repeat until the rounds are done.

Back in october 2010 Zuzana also did some real time workouts so you can do them along with her so her timer goes off so you know when to switch!

Just keep going and do your best!

Hi Zuzana, this is another very cool workout I like it a lot! I’m currently studying to be a personal trainer, the majority of theory is online and I now have a mentor who I need to spend a number of hours with before I am certified. You’re workouts are a great motivation/incentive etc! 

Have you considered using a water bottle which us BPA free such as aluminium? Much better for your health as the chemicals leached into the body can do some terrible things! BPA is considered a toxic substance which can affect thyroid function and is considered responsible for certain cancers. Also never allow water to get warm in plastic bottles and never re-use plastics! Just something I’ve learned recently….. cutting out the plastics and polystyrenes I believe has made a massive difference to my health!

No more preaching from me. Keep up the GREAT work! 

Dee
Aussie Aussie Aussie
Healthy Fitter Faster~

You know what Lexie, if you don’t have an interval timer perhaps you could plan a workout with these exercises but instead of timing it perform 10 – 20 or whatever reps of each exercise (perhaps start with 10 reps, next time increase to 15 reps then 20 etc). Just perform your reps with perfect form, as fast as you can, slow it down if your reps are less than perfect, this will still allow an excellent workout!

Don’t give up, some exercise is better than none! Try this for 4 -5 days a week, take 1 – 2 days break and start again!Good luckDeeAussie Aussie Aussie

Jayma, 

I too hate people who are so negative, but I am sure it’s only because they are trying to drag everyone else down to their depths. People like this are only trying to justify their reasons for not having a healthy lifestyle and not exercising on a regular basis. In doing so they believe that that their negative comments will influence others to give up their dreams and beliefs.Don’t listen to the negative bullshit! BODYROCKERS are all about positive influences whether it be fitness, diet, healthy alternatives…… There are always going to be people out there who are negative in their beliefs (ignore their crap I say!)I have never been a huge fan of the gym and when I discovered Bodyrock.tv it was a dream come true. I knew nothing about body weight training, obviously I’d done it in the past but never realised what I was doing. I LOVE the site like you would never believe, I may not do all the workouts (but I do as many as I can) but I certainly incorporate them into my daily life ……

Dee
Aussie Aussie Aussie
Keep On Rocking!

Last friday night was hard !? haha I can’t refrain from thinking of the Katy PErry ‘s song that my daughter (2 years old) liten & listen again & again !! (“Last Friday Night”)
Me I’m in shape !!

Please do this workout today like that I could beat you at least once !!! hahaha

I really enjoyed the two new exercises! Creative, Challenging, yet fun to do. My scores:
Reptile-Toe Touch Push-up: 12,12
Sandbag side lunge 15lbs-Right: 21,21
Sandbag side lunge 15lbs-Left: 21,20
Crab Fighter-Right: 12,10
Crab Fighter-Left: 12,10
Sandbag Squat 15 lbs: 17,17

nice workout, super new exercises, love them both.

my score:

Reptile-Toe Touch Push-up: 11,10
Sandbag side lunge 15lbs-Right: 13,13
Sandbag side lunge 15lbs-Left: 12,13
Crab Fighter-Right: 121/2,113
Crab Fighter-Left: 12,12
Sandbag Squat 15 lbs: 22,18

my bag weigh about 8kg

Freddy and camera are OK? :) it was nice touch, made me laugh, I remembered something same happened a while ago, but that time was harder :)

nice score, well done!

I am dripping as usual but loving every minute of this:
1-10/14
2-17/21
3-23/22
4-17/19
5-19/19
6-18/18

-Low scores in the beginning was me just getting use to the new routine. But I definitely maxed out on the second round. Have a great Saturday everyone.

lol trainers that match your top, your such a girl! That was my first thought when I glanced at this one, sure did make me smile. :)

You could never disappoint us our lovely Maria:)

I believe it was a night well earned!!!

I just got back from dinner at my mum’s and I feel like I have eaten a whole horse (including the tail). Nothing pleases her more than cooking and feeding her kids and grandchildren a great meal that took her all day to prepare. She made us Yemista a Greek baked dish with stuffed tomatoes, stuffed potatoes, stuffed capsicums, stuffed eggplant (stuffed with mince, rice, pine nuts, sultanas and all the scooped insides of the veggies) with baked potatoes and baked sweet potato followed by a yoghurt tea cake which she whipped up while we were there and served it warm with coffee for dessert:)

You are so right! I sometimes film myself though, and that not only keeps the grimaces in check, but that in turn makes me concentrate more on my breathing and form, and I actually think it makes me perform better when I do the poker face. Try it. Film yourself. And make yourself watch it afterwards… :-)

I am looking forward to trying this one, pretty new so I might do some of the others first. I am addicted to this site.Thank you Zuzana and Freddy. I have only done a few workouts so far and after noticing how much tighter my clothes have been fitting lately I am definately keen to become a full time bodyrocker.

 At the start of the year I had dropped about 8-9kg as I was really into the gym (I try to do interval training when doing cardio and I was doing strength training too). I was so into my fitness. I was also doing body attack classes, rpm and zumba. It sounds like a lot but I was alternating and never really spent more than 1 hr at the gym although some days I would do a class and gym on the same day. In the last 3 months I became very busy with uni and was on prac. I am doing education at uni so I was at a school for a month and it was very full on along with a lot of assessment before that month. Hence, I was not going to the gym and have since struggled to get back into my fitness again and I’ve put on 4kg and everything that was toned is now flab… I am not obese at all (163cm and currently weigh 59) but there is definately a lot of flab to lose and then a lot of toning up to do along with that. My eating has always been pretty bad but when I was exercising every day I was certainly a lot healthier than what I am now… Now, I eat A LOT of dairy, and I love chocolate and eat barS or blockS of it every night (yep I know the worst time too). It seems to be a habit now as sometimes I don’t even feel like it but do it anyway.

I have tried the dark choc thing with over 70% cocoa but would still find myself getting the ‘real’ thing later. I have tried not having it in the house but then I simply drive up the road to the servo. I took photos of myself in bikinis tonight and almost cried at all the hard work that has gone out the window because of my poor eating choices and lack of exercise. I know once I start exercising regularly again I will love it, it is just getting back into it AND this site is AMAZING, MOTIVATIONAL and INSPIRATIONAL in so many ways. I love that the workouts are short and high intensity. For a month I had a personal trainer at the gym and she focused on HIIT and I think that is when I got the most results and the fastest so I am soo glad that this is what Zuzana does as I definately can’t afford a PT on the wage of a full time uni student but I know I can afford to buy Zuzana some coffees!

I seem to store a lot of fat around my lower abs (it looks so weird as the smallest part of my waist is tiny and then BOOM – beneath small of waist down to mid thigh is definately pear shaped now and not hourglass which is what it was. And the other part I hate is my arms! So I know I can’t target areas and just need to get into being healthy and fit again. I did make the green smoothie yesterday minus the flaxseed as I havent got that yet and was pleasantly surprised so will make that a usual. However, I then ruined it with a fattening meal and lots and lots of chocolate at night. I am like a teenager (I’m now 24), whenever my fiance is not home I binge on chocolate and hide the evidence, its sooo bad.

So, I’m going to make the most out of this site in conjunction with my fat photos to get back to where I was and then some more as I hadn’t reached my goals then.

Sorry for all the babbling, feels better writing it down and knowing that people are ‘listening’.

Hi BodyRockers,  
1. At home my husband and myself do not have TV and before getting together we did not have TV either for like 2 years each of us. I cannot tell you how much time we have now saved and used better in everyday life. 
We have computers for anything we need to know, learn, news included, and we have tons of BOOKS at home, we could not live without them and they are a big part of our budget. 2. Zuzanna is maybe one of the ONLY women I ever saw who can look SO SEXY in this type of short that is so hard to wear! 

3. Will try new very exciting workout by Monday!!!! This weekend is for swimming!!!
zouzou

NO doubt about that – have you SEEN those amazing, perfectly round buns??? Oh, my :D

Ha ha, that is so cute, Vivi ;) I would love to hear her sing! What is her name? It was a great night, lots of dancing and fun people. It did not go all crazy, so I was home around 3 am. Maybe I will feel sick if I do this one today, lol :D Rigth now I really feel more like a hot date with a dirrrrty cheeseburger… really!!! And I will enjoy every single bite, mmmm!

You are so sweet, my dear girlfriend <3 Thank you, I need that support today, so I won't feel bad about myself. Life is too short to regret the fun times, right? Ohhh, Donna, that meal sounds divine!!! No wonder you are full! Including the tail, ha ha, so funny! I would not be able to resist a little over eating, too. Where in Greece are you from? I have been to Réthymno, Daratso, Chania and Platanias! Most times in wonderful Réthymno. I love everything about it :) ALSO the local kitchen, your food is amazing. Do you work or are you a full-time  house wife?
Kisses and hugs, Maria

Hi BodyRockers. I’m sweating as usual.Here are my scores 
Reptile toe touch pushup:  11 10
SB sidelunge right: 18 19SB sidelunge left : 19 19Crab fighter right: 11 11Crab fighter left : 10 10SB squat: 18 17

Awesome workout.. I don’t mane to be pushy or ungrateful, but i really miss new recipes. Hopefully when you have time u get to share with us in your super nice new kitchen. Love you both soooooo much for what you do.
Have a nice weekend all.

Proof that the result is worth the effort !

Hello rachie33! I know what it is to love chocolate (and I love more than chocolate, I love a lot of candies) and I also eated too much, and try to hide from my boyfriend xD. But now I just try to controlle myself, and when ever I think about eating a candy I just think: “Noo! You can’t them all the effort you did is gone!!” And so I eat other things like fruit. But of course I can’t live without my candies so once a week I eat a little :) 
Keep bodyrocking!! And try to avoid the chocolate a little :)
p.s. Sorry about my english

Thank you very much, your English is totally fine! It’s good to know someone understands my ‘addiction’. I’m definately going to have to learn to control myself…willpower :)

Anyone else having sore arms??? My arms hurt from shoulders to wrists due to the 500 Sandbag swings and the Apocalypse workout. Amazing soreness :) I almost couldn’t move them this morning, ha ha.

Yeah me!!! My shoulder blades are killing me from the 500 sandbag swings yesterday and the pound melting workout today:( Hubby has massaged me with his hands and both my kids have massaged me with their feet standing on my back while I lie in bed and they hold on too the bedhead….lol

not my arms but my back, my dorsal !!

Hello BodyRockers,

I am fairly new here and have 2 “stupid” questions:
- does it make any difference to do the workout barefooted or with my shoes on?
- when there is an exercise you cannot do, do you replace it by another one to strenghten your core and then try it a few weeks later or do you try to do it anyways and even if it takes you ages  to do just 1 rep?

Thanks, Estelle

I need to remember to write down my reps! A lot of times, I just do the workout and then I’m left wondering how well I really did – remember the paper!!
http://www.benjity.wordpress.com 

I wasn’t born in Greece but my parents are from there so I consider myself Greek. I was born in Australia. My mum is from Platanos and my dad is from Patra. We love our food a little to much. Everything is cooked with the heart and a lot of love goes into every meal. I stopped working in December and I am a full-time housewife at the moment but I plan on going back soon part time:) Sending love and kisses beautiful:) XoXo

Hey Rachie!
I know exactly how you feel and how that addiction to chocolate (and cake) is. I still enoy it several times a week, but as I grow older I feel I can’t tolerate large ammounts of it anymore. I eat a little and instantly starts craving something salty right after :) Anyway, what has helped me to control my craving is to avoid buying the sweets (like you have tried). Try to bake some healthier cakes/bars or make some nutritious home made sweets, it really takes the worst hunger for real chocolate! I have found a lot of awesome websites with recipes you can check out:

http://www.healthfulpursuit.com
http://www.ahealthypassion.com
http://www.ohsheglows.com
http://www.everydaysweetness.blogspot.com
http://www.foodsofapril.com
http://www.cottercrunch.blogspot.com
http://movesnmunchies.wordpress.com
http://www.nourishingflourishing.com
http://www.elanaspantry.com

I just found them by searching around the net and believe me – the healthier versions of goodies does NOT have to be boring and taste dull. You can make the most awesome treats in no time and feel good about eating them :)
Much love, Maria

I will definately try that. Thank you! I want to start making more things as I don’t do a whole lot of cooking but I think if I went to the effort, I would eat that and not want to waste my snack on something else. I will check out those sites over the next few days and when I make something I will let you know how I go! :) Thanks so much

Hello Estelle,

i’m also interested in the same questions (which are by no means stupid!)

sometimes i do the workout barefoot but when it involves jumps or squats i prefer wearing my snickers coz they help lessen the pressure and that harmful effect that the exercise might have on your feet (don’t know the right phrase to say this in a smarter way but i think i made myself clear anyway, haha)

as for the second question, i try to do at least a few sets of a challenging exercise to make myself used to it. but of course you can replace it with something else or do the beginner variation :)

Loovvvee Greek food..yummy :)

YES, please share and tell me what you have made :) Most of the recipes are very easy and fun to work with. Many of the treats almost taste like real cakes and bars, mmm. I am so pleased I can help you out a little! :)
Much love, Maria

I feel my biceps…:D

Zouzou! I dont have one either!!!(for 9 years)
My 11 yr old’s friends ask her what she does at home with no Tv. She always says, matter of factly, “duh, play, listen to music, dance, draw, read, and when I want to watch a movie I watch netflix on my laptop.”
(she should add count mom’s BodyRock reps lol!)

Its peaceful here, no background noise, no strange intruders giving us worthless information and fears.
I have a living room for talking, meditating and BodyRocking!

I did it with the Flash back workout “Fast Burn wo”.
My legs remembered the yesterday’s side lung knee up in MMA workout !! OMG !!

My score is
1/ reptile toe touch PU : 20.19
2 & 3/ Side lunge knee up (10kg) : 37.30(R) / 37.31 (L)
4 & 5/ Crab fighter : 17.17 (R) / 17.15 (L)
6/ Sandbag squat 10kg : 30.30

Crab fighter is most difficult that I thought !! My legs & butt burned with these one !!!
Fun workout, I like it !!

Zuzana, I realy love your shoes and bra !! <3 <3
I have to buy new shoes but I didn't find yet. I would like black with fuschia or turquoise…
And I don't know how you can do workout with the not attached hair!! That gives me too warmly, me !!

Tough, tougher, bodyrocker!

My scores:

Reptile: 13/12

sidelunge right: 23/20

Sidelunge left: 30/25

Crab right: 11/6

Crab left: 6/8

Squats:
20/21

Arms definitely sore, and lower back too. Plan on working out today, and with this soreness it will surely be challenging.

This was awesome!  Tons of fun!

My reps are as follows:
Push-ups: 8, 8 (After all these months I still struggle with push-ups! Anyone have tips for improvement?)
Side lunge (right): 21, 16 – With 8lb free weight
Side lunge (left): 19, 18
Crab fighter (right): 12, 11
Crab fighter (left): 12, 11
Squat: 17, 18 -With 10lb free weight

Also, I got a heart rate monitor, mostly for running, but I decided to try it out today!  For a total of 14:46 (some warm-up and cool-down is in my time) My average heart rate was 155, and my high was 176.  Definitely burning off that yummy doughnut I had at the framer’s market this morning :P

Preach.  All of us here are working to do something good for ourselves.  Just because we don’t all look like bodybuilders with 2% body fat does not mean we’re not awesome and healthy!

I am in no way an expert, but this is how I think:

1. I prefer to do the workouts without shoes because I actually get so warm and sweaty in sneakers. Also I think that I get a better grip when doing burpees etc. Plus I think that it’s good for your legs and feet to have to use all those small muscles for stability instead having a shoe doing it for you. The only negative with barefeet (for me) is that sometimes my bigtoe gets burnmarks (to fast, he he) and also when you do a lot of jumps after each other like skipping I would still put on shoes.

2. I switch the exercise to a simpler modification or another exercise that involves kind of the same muscles. But I try to switch it back when I try to do the workout next time, one example is the One Arm Pressup where I instead did a One Arm Pushup but now can do the pressup instead. When you are doing the timechallenges like 500 rep workout I try to do the original, but when it’s 12min interval training I switch it.

Either way, I think that you should try different approaches and find what suits you best. Be well and keep on rockin’!

I wouldn’t want to know my heart rate in these workouts, I’d get too scared !

Hi there,

after 4 days of not working out due to my period/break up/hip pain…I pushed myself to do take me challenge and I have manage to do 42 of take me burpees, but I can still feel the pain in my leg,and that slowed me down…
As for the other pain….thank you girls so much, really, it means a lot, especially now,when I am away from my friends at home, my family, in some camp (it is great here,don’t take me wrong), but now I miss my home…I am better tho…I can not make someone to love me,nor I can make myself to be someone else…

And I will take your advice and take it all out on Brutus…!!!!!!!

kisses to you all!!!!!!!!!!!!!!!!!!!!!!!!!

We can’t make anyone else love us, true – but we can keep loving ourselves and each other, right? And THAT’s love you can always count on! ….

ps: just been through all three things you mentioned myself! I found an Osteopath who is doing amazing things for my hip, a yummy organic chocolate with Udos oil for my period and lots of self-love, good friends and going within for the break-up. 

Lots of love to you from Canada! ;-*

Wow Vivi! Your scores are AMAZING! You are in phenomenal shape my friend! Nice work!!! You certainly are an inspiration!
…and I love your english by the way, it sounds really cute the way you say things! Always makes me smile! :)

LOL – I love that feeling too! 

I greatly underestimated this workout!! I was putting it off and said if I don’t do it before lunch, I probably won’t do it at all! I I pushed myself and did it and it was brutal. The reptile pushups were so much harder than I anticipated! Even compared to regular reptile pushups!

Reptile pushup – 11 – 10
side lunge R – 14 – 11
side lunge L – 14 – 11 (always aim to work both sides equally! haha)
crab fighter R – 11 – 10
crab fighter L – 11 – 10
sandbag squat – 14 – 13

I used a 20 lbs in my “sandbag”, and it was so hard… But so awesome! Thank you so much for posting these workouts! 
Had some anger still pent up inside even after the 12 minutes (and after my few minutes of collapsing on the floor!) and pushed through a 20 minute run since I can’t do skipping in the house and it rains everyday outside! 

And I totally have the same bra… and it clearly looks 100 times better on you! haha! 

I love, Love, LOVE the new moves guys, THANKS! This workout was a BLAST and went by SO fast!! I’m pushed so hard there were time I just needed to stand there and gasp a little to get my breath back, lost some time as a consequence, but that’s ok…it just means I’ll have fun beating my scores next time b/c I’ll be more fit and have to take fewer breaks, right?! 

Here are today’s scores: (sandbag = 27 lb)

Reptile Toe Touch Push Up: 15 – 9  (first one I fell flat on my nose!)
Sandbag Side Lunge L: 21 – 16
Sandbag Side Lunge R: 18 – 15 (burning, burning…)
Crab Fighter R: 11 – 9
Crab Fighter L: 11 – 10 (so much tougher than it looks, deceiving!)
Sandbag Squat: 20 – 17

I’m happy to report, a few months ago I could NOT deep squat past my knees, but thanks to these workouts and my amazing Osteopath, I can now go all the way down….now to tackle the one-legged beast… :)

Have a great weekend team! :)

i finally created a sandbag and boy(!) was this workout hard, my core is burning!
Reptile: 8,7
Sandbag Lunge: Right: 14, 13…Left:16, 13
Carb Fighter: Right: 10, 8…Left: 10, 8
Sandbag squat: 16, 18

hahaha, don’t you scream also? The other day my husband went to the kitchen (my gym area :), and ask if I was ok because all the “ahhhh” going on.

wow! that was awesome!
reptile stuff: 8, 9
right squat: 20, 16
left: 20, 15
crab stuff right: 13, 12
crab stuff left: 13, 11
sandbag squat: 17, 17

did this one barefoot, really really liked it :)))))

I’m going to like doing this one! But not today seeing as I’m sore and need to let my body rest. Tomorrow though. :)

That was an awesome workout! Thank you so much Zuzana & Freddy..

The new moves rock!!!

It was an ab-killer
My scores:

Reptile Toe Touch Push Up: 12 – 12
Sandbag Side Lunge L: 14,5 – 15,5
Sandbag Side Lunge R: 15 – 15
Crab Fighter R: 11 – 12
Crab Fighter L: 12 – 13
Sandbag Squat: 22 – 22 (8 kg Sandbag)

Nice weekend BodyRockers!

Happy for the good news :)

Thank you once again for  very cool workout :)

Those crab fighter look easy but oh boy! I love the feeling of rotation at the side of my tummy (sorry I don´t know the name of those, obliques?)

1. Reptile                            14 1/2, 16
2. Sandbag side lunge Right 10, 11 1/2
3. Sandbag side lunge Left   13, 12 1/2
4. Crab fight Right                14, 12
5. Crab fight Left                  11 1/2, 9 1/2
6. Sandbag squat                 18, 17

Those numbers on the side lunge have to increase next time XD

Hey, how are you feeling @twitter-231772636:disqus  ?…. better I hope.

I get that a lot too, mostly laughing from the other room, not checking on me.  My boyfriend thinks it sounds like I’m making a naughty movie!  So much grunting and breathing!!  

Lol! I’m just getting back into proper workouts after an 8 month layoff and did this one. I had planned to skip for 20 mins after as per Zuzana. I was so wiped I couldn’t have done 20 seconds!

Hurting today, but good to be back!

I did this one today.. but without the lunges because my legs are to sore. So my workout was like this:
Reptile toe touch pushup : 9, 7, 8, 7
Side crunch left: 34, 27, 20, 28
Side crunch right: 35, 30, 29, 30
Crab fighter right: 10, 9, 10, 10
Crab fighter left: 9, 9, 10, 10
Abs Chopper: 17, 14, 15, 17

Well, I think I made a totally diferent workout xD
Bodyrock 4ever!!!

My english?? I’m French so I try to be understood !! haha
Thanks for your comments. Me an inspiration? perhaps…But I can say to you that I realy have to work again a lot! I’m not very muscled. Even if my body ‘s more toned thanks to Zuzana <3, but I would like to gain muscle again.

My score are amazing for you, but this evening My biceps are in pain !!!

Hi, Zouzou! We also do not have TV. And I agree that it really saves a lot of time. I also prefer to read a good book (right now I am in love with “For Whom the Bell Tolls”) than watching some stupid Tv show.

Rahh, I got confused all along the workout, all exercises except squats caused me synchronization problems ! Even with the sandbag lunges, I put the sandbag on the wrong shoulder half of the time and I couldn’t extend my leg correctly, my knees always wanted to fold. What is the smiley for *shame* !?
Scores:
1. Reptile Toe Touch Push Up: 13 | 15
2. Sandbag Side Lunge Right: 19 | 16
3. Sandbag Side Lunge Left: 18 / 17
4. Crab Fight Right: 11 | 12
5. Crab Fight Left: 12 | 12
6. Sandbag Squat: 24 | 25

Oh yeah, thanks :-)
I’ve been “semi-off” for 3 days (just did a few exercises of mine, to not completely stop) and then I was able to beat my PB in Burpee Fusion so I got some satisfaction. Still feeling a bit low on energy, so I will try to go easy for the next week too…

I know what you mean. I find the side lunges awkward! You are not alone!

I know what you mean. I find the side lunges awkward! You are not alone!

I really done those exs like you describe… very confusing :S

the only exercieses which I really going through are like the High knees, Mountain climber, push ups, those simple… but when there’s new exercises it can really challenge your both mind & body… that is what usually happens to me. So what ? we all have problems ! we get over ‘em :)Im sure one day we would be able to do every exercise correcctly & without getting confused all the time :)

I really appreciate your honesty. I’ve got to be honest too that I really messed-up sometimes, even with my diet. Life is hard. But we should’nt look at them like that as it limiting our possibilities !!!
so just keep bodyrocking & do your best at every aspect of your life !!! wish you luck, <3 Beth

Oh, you made the crab fighter extra hard by adding a press! Nice. (Well, I’m sure it wasn’t feeling nice when you were doing it!)

You are right, those crab fighters are way tougher than they look. I didn’t think it would work the one leg that’s supporting you so much.

She said it weighs about 35lbs. She is using rocks in there right now.

I think that was just part of the editing. You are supposed to shoulder the sandbag on the same side as the leg you are stepping out with. When you switch sides, then switch the sandbag to the other side.

My scores, w/ 20 lbs:
1) 15-13
2) 16-17
3) 18-18
4) 9-9
5) 10-11
6) 21-22

One of my least favorite exercises is anything with the crab, and this one was no exception.  They are always so hard for me, and one of my weak spots that I have to work on.

Have a great weekend everyone!

There’s nothing wrong with your written English. It’s great that young adults are getting into fitness and starting young

Why not put bags of rice in the backpack? it’s way more comfy.

This workout was a lot of fun! I liked the leg burn of the side lunge and then the crab fighter. WOW you do the crab fighter move so effortlessly. I had a hard time keeping the motion. Thank you so much for another great 12 minutes.

1. Toe touch reptile PU 15, 19.5
2. Side lunge/ knee up (L) w/SB 26, 25
3. Side lunge/ knee up (R) w/SB 29, 26
4. Crab fighter L 12, 11
5. Crab fighter R 13, 11.5
6. Squat SB 24, 26

Today saturday, I did Bikini beach workout for my second time, it was really intense! I posted my scores there :D 

Great scores! I’m super impressed!!

I had so much fun with this workout! Any time there are new exercises I get very excited. I pushed hard today, I was pouring sweat literally after 7 min. Here is my score

Reptile toe touch push up (intense!) 13  14

Sandbag with 8 kilos of rice (still can’t squat all the way down, groins hurt so much)   
Left 21   21           Right 22  21

Crab fighter (sooooooooo much harder then I thought)  Left   12   10       Right   11    10

Amaizing workout ,I just loved it!! Thanks guys, enjoy your weekend..besos!!!

this was a great workout! i finally got my mom to try it out! she actually liked it! i hope she keeps on trying to do these workouts cause they are so awesome! I didn’t have my sandbag on me today casuse i am not at home, but i did this workout anyways.

my husband laughs at me too!

This is why I like this forum better than Facebook.  Seems it’s a lot more negative and “rough” over there!  Everyone is trying to act so cool, swearing and sometimes leaving rather inappropriate comments towards Zuzana.  This is a great forum with a lot of positve energy  for the real BodyRockers.  Kinda makes me miss the old days watching the videos from Prague.  Keep it up everyone!!   Love from BodyRock Team Canada. 

This is why I like this forum better than Facebook.  Seems it’s a lot more negative and “rough” over there!  Everyone is trying to act so cool, swearing and sometimes leaving rather inappropriate comments towards Zuzana.  This is a great forum with a lot of positve energy  for the real BodyRockers.  Kinda makes me miss the old days watching the videos from Prague.  Keep it up everyone!!   Love from BodyRock Team Canada. 

Keep posting FatBGone, I like to read about your progress. :)

Keep posting FatBGone, I like to read about your progress. :)

Thuis was sooo difficult. But you know what? I started bodyrocking every other day about 2 months ago when I started, just to be sure I wouldn’t burn out and give up. Now I bodyrock almost every single day . Finally some results! I weighed myself this morning and I finally lost a pound! I was getting discouraged with no results, but my boyfriend said I was probly just gaining muscle in place of fat. Finally some proof of fat loss! I was inspired to give even 110% in today’s workout! I collapsed during the last crab fighters, but I finished it and I feel so good! Thank you Freddy and Zuzi!

Love the work out!

I am and it was real late yesterday and I was sooooo exhausted but I did my 10 burpees at 10:15 and then went to bed. lol! I love the challenge and want to push for it.

Whew what a sweat fest!
thanks for the fun new moves!
1.   18, 17, 17 yup loved these so much I threw in an extra round
2.   20,23
3    21,23
4.   14, 13
5.    14, 13
6.   26, 30, 28 extra round of these two :)

hi guys!

for my birthday today I decided to torture myself with 600 rep fat burner!  I managed to finish 300 reps in 35min 28 sec!  last time only managed 100 reps
this workout I’ll probably do monday   it looks like … fun?  ha ha

thanks!

so my right hip flexor is still tweeking…..did the wild and free challenge in 25:18..my biceps are still tight..on the 24 th I did 5 rounds of the MMA workout before it started to remind me to slow down, finished with a 10 minute skip…did 2 rounds of the Poker Face workout this am, and a 12 minute skip..even with an injury I still beat my first 2 rounds from my first effort on March 22..will take the next 2 days off..although I usually only last one day before I feel the need to work out..hopefully I will be good to go on Monday or Tuesday for the Pound Melting workout..didn’t dare try it with a bum hip

Hey everyone,
I am so bummed b/c yesterday I think I must have strained my right hip flexor while doing a reptile push-up.  I guess I am going to wait till later to do this workout.  :(

Does anyone know how to recover from a strained hip flexor?  Just ice and lots of stretching?

no sandbag for me, and on the 1st exercise I skipped the push up, so my numbers are a little high on that one.  I liked the new exercises!!  Also I was glad there was no jumping this one, I didn’t have to modifiy it to a different exercise.

1-15,16
2-20,20
3-20,20
4-10,10
5-10,10
6-20,20

That Crab Fighter workout is tough!!! My hands are trembling after that one!

nice routine, my score was:
-R 12/14
-SR 19/20
-SL 19/22
-CFR 9/10
-CFL 9/9
-SS 19/21
a nerve of abductor hurts to me :( in the firts round, I did 2 routines today.

This was tough, especially the crab fighter.  In round 1 I was able to keep the active leg up throughout the entire move, but in round 2 I dropped my foot….now I will have to repeat this workout to do that move correctly!
Reptile toe touch PU – 11, 9
Sandbag Side Lunge Knee Up (20# dumbbell on shoulder)
LT 16, 16
RT 19, 16
Crab Fighter LT 12, 11
CF RT 9, 9.5
Sandbag Squat (20# dumbbell) 23, 18

Followed with Abs Assassin Workout (4/1/2010)
The first time I did that workout, it took me 24:55 total, today 22:53.

This was tough, especially the crab fighter.  In round 1 I was able to keep the active leg up throughout the entire move, but in round 2 I dropped my foot….now I will have to repeat this workout to do that move correctly!
Reptile toe touch PU – 11, 9
Sandbag Side Lunge Knee Up (20# dumbbell on shoulder)
LT 16, 16
RT 19, 16
Crab Fighter LT 12, 11
CF RT 9, 9.5
Sandbag Squat (20# dumbbell) 23, 18

Followed with Abs Assassin Workout (4/1/2010)
The first time I did that workout, it took me 24:55 total, today 22:53.

l just finished this workout and would love to share my scores but my wonderful 4 year old daughter wanted to write the numbers down for me, which is great except she muddled all the numbers up.  Guess l’ll just have  to do the workout again tonight.

i agree but i think that a backpack by itself is not as comfortable and multifunctional as a proper sandbag, so i’ve decided (this time for sure!) that after the July’s salary i’ll get a sandbag instead of purchasing rice, which i won’t consume afterwards anyways, lol :)

That’s awesome Alina.  I have been feeling the same way lately.  Even being as busy as I am, skipping workouts and eating junk is just not an option.  They are priorities, and a part of my routine and lifestyle.  It is such a good feeling to have it just be a natural part of your day instead of dreading that workout or that salad.  I’m happy for you!

I’ve filmed myself a couple of times now and it REALLY helps with improving your form.  I was doing things I didn’t realize during exercises, and the filming helps you be much more self-aware and conscious of your body!

I love these new moves today!  They were more difficult than I’d thought they would be and hit my abs and legs HARD!  Awesome workout!

Reptile toe touch push up: 12, 10
Side lunge knee up (with 2 10 lb dummbells on my shoulder): R-19, 15  L-15, 15
Crab Fighter: R-10, 9  L-10, 12
Squat (with a 10 lb dummbell on each shoulder): 16, 14

After last few days of workouts MMA and Wild workout I couldn’t bear the side lunge knee ups again – too sore so instead of taking the day off I subbed them for fitball crunches and reverse push ups:
reptile  12, 8
crunches  20, 21
reverse push ups  16, 17
crab fighter L 10, 11
”        ”       R 11, 10
sandbag squat 16, 15 (ouchy)

For me it was just rest (doing what I could without getting pain) and stretch every day (no grave pain). Hope yours will recover soon!

Thank you!!  Your advice and support means a lot!!!

for some reason only my right bicep hurts! and I’m right handed?

every knee up is one, for me the rope touches as well?  can you turn slower?

every knee up is one, for me the rope touches as well?  can you turn slower?

You said it all!! ;-)

I always love all your comments on Body Rock and I especially liked this one! Thumb up! regarding TV well the fun thing is, that whenever I visit friends or relatives who have one and it is on, my mind is really rejecting even the idea of sitting and watching. I just can’t anymore. It feels so good as you say to choose/ Choose your own way of life, at all levels! 
zouzou

Congratulations!! doesnt it feel awesome when u achieve your first no-knee push up??

Keep on bodyrocking!!!

Caro, team México

That’s fine, I’m not taking it so seriously ! :-p
Diet is another problem, it is way easier to fight Brutus for 12-20 minutes for a daily workout, than to stop him from whispering to your ear all day long when you know there is that good piece of cake in the fridge…

I’m released :-) I should practice… but I don’t like them :-

Delicious workout, thank you for the new exercises, Z&F!
The crab fighters were killers. I’m glad we didn’t have to do more than two rounds of them.
Scores:
Reptile toe touch push ups: 15, 15
Sandbag side lunges with knee ups (L): 23, 23
Sandbag side lunges with knee ups (R): 23, 23
Crab fighters (L): 13, 10
Crab fighters (R): 13, 11
Sandbag squats: 24, 27
I was ready to do 20min skipping after the workout (I just received my new online order), but the rope is crap (it’s more of a child’s toy than a sports person’s equipment), so I skip it.

You can eat it if it’s brown rice. But only after a work out – earn your carbs! :)

Just HOW is it possible for you to make 17 of those kiler Crabs in 50 sec.? My max was 14 and I really felt like I was pushing hard. My whole arms are still extremely sore from the last 2 workouts, so maybe that makes it harder. Awesome winner score you have, dear Vivi!!!
Much love, Maria

Thank you, Monica! 
I absolutely agree about “the natural part of your day”. It really is, like brushing your teeth, or something. I feel incomplete when I skip my workout – whether it is bodyrock, yoga or pilates.
 The greatest thing that Freddy and Zuzi managed to do is to turn the healthy lifestyle in so much fun. Others may not believe me (of course I am not talking about BodyRockers!) but I actually LOVE healthy food and I LOVE working out. It is not a dicipline, it is an enjoyment of waking up every morning and feel healthy and fresh.

Soooo, my turn to try today’s torture! Let’s just say: the whole workout looks like “piece of cake”, but already in first round of the Crabs, I changed my mind, lol :) 
I am VERY impressed with all the tower high scores in the Crab Fighters – damn tough bastards! Especially with super sore arms. I used a quite heavy 15 kilo sandbag today and threw in an extra round.
Scores:
Reptile toe touch push ups: 19-18-17,5
Sandbag side lunges with knee ups (L): 33-35-33
Sandbag side lunges with knee ups (R): 28-34-31
Crab fighters (L): 11-12-12
Crab fighters (R): 13-13-13
Sandbag squats: 33-34-34
I am looking SO much forward to the workout schedule of the week :)
Tonight: homemade burgers, buns and a cold Sunday beer at my parents’. Life is sweet, my lovelies!
Much love, Maria

I love your attitude, Maria!

Thanks a lot, dear Alina :) I really understand to enjoy life, ha ha. We maybe only live once!!!
Any fun Sunday plans?
love, Maria

so you did 3 rounds, good job Maria, you’re really strong :) 

have you ever tried Pilsner Urquell beer, brewed in Plzen Czech? It’s the best beer all over the world:)

I am sweating like a pig but I feel great:) Thanks once again for your awesome job!!!

Hey bodyrockers :)
I have a quick question for you clever people. Basically, I found bodyrock a few months ago, and dove into workouts because I thought they were brilliant. I’ve never been overweight in my life (I’m only 17) and up until this last year, I played really competitive soccer and rode horses competitively too. Well I ended up getting Lyme Dz/Crohn’s disease and that brought all physical activities to a screeching halt. It’s been a long road – diseases came when I was 15, so 3 years – but I finally have my PICC line out, manageable meds that don’t kick my butt, and I’m starting to live again. My doctor put me on the “Ideal Protein” diet, not for its weight loss capabilities (I’m on 10 lbs overweight due to meds and inactivity) but for it to rest my pancreas. I have to be on IP for two months, and I’m wondering if I can still do my bodyrock? The diet suggests you don’t exercise while on the diet. I really miss being active. :(  Can I still do bodyrock? 

You guys are such an inspiration – ALL of you bodyrockers, not just freddy and zuzana – and I can’t wait to join the bodyrocking ranks. :) 

love!
lily 

I did my right one in last Saturday, couldn’t even walk without pain for three days..so I iced it down followed by a heating pad..about a half hour ice, several hours heat..within a few days it didn’t hurt as much, but I didn’t do any exercises that over used that muscle, squats, reptiles, etc..taking today and Monday off, should be good to go by Tuesday..so just rest it, ice and heat

I did this workout yesterday, definitely awesome, sweaty, must have melted a few pounds off at least!!  

Look, I don’t really know you, I see your workouts that take 15 minutes out of your day, those 15 minutes of you on film, that’s not all of you, and that is all I know about you, but I love you anyway, THANKS for all the great workouts, and great attitude!! Thanks for changing my life in such a great way, and everyone on here!  You Rock!   

This is an issue that no one can properly answer..only your doctor can do that.

I struggle with the crabfighters..my hand ‘falls’on the floor when I turn around in the upward position (bum toward to floor..not ON the floor obviously :P) 
I kinda forgot to count but I managed to do about:
Reptile toe touch (with half) push ups: 8 – 8
Sandbag side lunges with knee ups (L): 20 – 30
Sandbag side lunges with knee ups (R): 35 -35
Crab fighters (L): 7 -7 
Crab fighters (R): 7 – 7
Sandbag squats: dunno

I had to do half push ups…as I always do push up on my knees..I think this is a positive development…on my way to do regular push ups!
Didn’t use a sandbag..
my right leg is obviously stronger! :D

Loved this exercise…I am adding this one to my ‘favorites’ list :D

Cool workout!  The crab fighter is deceiving!  Looks like a piece of crab cake in the video but they were tough!  My legs are screaming for a break-still sore from that wild and crazy challenge.

Reptile toe touch (took a few to get used to) 15, 16
sandbag side lunge 17, 17 (legs sooooo sore)
                              19, 19
crab fighter 13, 12
                  12, 12
sandbag squat  18, 21

I’m hoping Zuzanna has some abs or upper body focused challenges next week:)  My legs huuuuuuuurt.

I just finished this one at the gym.
Reptile toe touch 17-13
Sandbag Side Lunge R 25-22
Sandbag Side Lunge L 25-22
Crab fighter 13-12 R L 12-12
Sandbag Squat 25-27
I ended up with 45 minutes Spinning Class. I enjoy those new moves, Zuxana.
Thaniks.

I lightened my Barbell weight to 25LBs for this workout for a more cardio effect and it definately seemed more intense because I was able to do the reps quicker.

RTTPushup: 15/12
BBSideLunge:(L)24/22 (R) 25/22
CrabFighter: (L)12/10 (R) 12/10
BB Squat: 26/22

Loved the new moves Zuzana!

OH this Crab Fighter is HARD….. (or was I just tired? :D)

I hope ther’ll be better ones. I wasn’t really “going through” this one… but OK.
thanks ! have a good night everyone… <3

Hi Lily, you should really get permission from your Doctor first :)

Oh my God! My favorite comment ever – “even those pregnant ladies beat me!” Thank you for making me smile )

The reptile toe touch push up is so hard definitely challenged my body. 
Love it. Thanks Zuzana

sweat is just your body’s way of keeping cool,  and just think you sweat for just 12 -15 minutes then go have a nice cool shower and you’re all done.

Reptile toe touch push up: 11, 12 (can’t do a ful push up yet, but I can touch my toes!)
Sandbag side lunge knee up:
           Left: 23, 26
           Right:  22, 24
Crab fighter:
           Left: 9, 8
           Right: 11, 9
Sandbag squat:  23, 27

Hello Bodyrockers!

This is day 1 for me here and it was brutal! I had a question about the
intervals 10 sec and 50 sec. Do I repeat the same exercise for an entire
minute? and the routine takes 6 min? Then what is the difference
between the 10 sec and 50 sec?

Thanks for helping,

SV

You still done very well with sore arms because my max was 9:)

Hello SV, welcome to Bodyrock :D
About the intervals… 10 sec you rest, 50 sec you do the exercise… Let me try to explain it with this exercise:
10 sec – get ready for the workout
50 sec- Reptile Toe Touch Push Up
10 sec- write your reps
50 sec – Sandbag Side Lunge Knee Up (right leg)
10 sec- write your reps
50 sec –  Sandbag Side Lunge Knee Up (left leg)
10 sec- write your reps
50 sec – Crab Fighter (right leg)
10 sec- write your reps
50 sec –  Crab Fighter (left leg)
10 sec- write your reps
50 sec –  Sandbag Squat
(Now repeat this sequence again)
Is it clear now??

Continue bodyrocknig!!

I had the same thoughts about this workout until I got to the crab fighter:) I really had to push to get through this workout. I like it better when I am full of energy and get stuck right into it, but I guess our bodies don’t work with the same high intensity everyday and this was my sixth workout for the week.

You did three rounds and used 15 kilo sandbag then I believe you earned those burgers and beer:) I am about to do the MMA workout,  I don’t feel like breakfast and I bet you know why…hehehe

Also how are your arms after those 500 sandbag swings??? I took Sunday off and I am still sore today:( My arms don’t hurt the muscles above my shoulder blades are still very tender and sore on both sides:(

I have gotten so much better at reptile push ups! I only used to be able to do 3 before collapsing but now I can do 10!!

RTTPU-11,10
V crunch (L) 24,19 (R) 23,21
CF(L) 12,12 (R) 14,10
SBS- 15,14

I did V crunches instead of the side lunges because my legs were super sore from the three workouts I did before this one. It was still a killer! Thanks again guys!!

Hi Queenloveblond,

Not a 100 percent sure what to say.  The workouts are difficult.  That is the point of them and as you get stronger you will find them less difficult.   You need to ask about the ingredients.  We may know the names in Arabic or can figure out substitutes you can use.

Good Luck,
–Chris

I liked this one!  The new moves were fun and challenging.  I should have spent a minute practicing the reptile push-up because I was making it harder than it needed to be by twisting my upper body (which then made me fall down), so I could probably do more of those next time.

But I was super happy about having just a 12 minute workout because I reeeeaaaally didn’t want to skip training yesterday (when I did this workout) but had just about 30 minutes at home between jobs.  I ALMOST skipped, but pushed myself to keep to the schedule, and I”m soooo glad I did!  Yeah!  

Scores:
reptile push-up: 11-10.5
side lunge R: 20-17
side lunge L: 21-17
crab fighter R: 14.5-13
crab fighter L: 15-13
sandbag squat: 19-15

Oh yeah–for the side lunges I used a 20-lb weight.  For the sandbag squat I used a 32-lb dumbbell.

Zuzana and Frederick,

I’m sure I speak for all Bodyrocker’s when I say that ” We really miss the candid and intimate coffee talks” that you used to give us :)

On another note, I hope to wake up DOMS free in the morning lol. Last weeks workouts whooped my behind!

That said, good night and sweet Bodyrock dreams…

I’m in love with the crab fighter <3

Hi Guys, Awesome pics! Love the shoes Z! Freddy you take such beautiful pictures it makes these exercises look so easy! You have changed the way I exercise and the best part of the exercises are the way you feel afterwards! Its awesome!
Thanks!!

Hi people.  Here’s my scores.

Reptile …: 18, 10
SBSLKU R: 21, 20
SBSLKU L: 24, 18
Crab Fighter R: 7.5, 8.5
Crab Fighter L: 6, 6
Sandbag Squat: 13, 17

Thanks.

Annalise

Here’s my scores: 

1. 9, 12 
2. 16, 20 
3. 18, 20 
4. 13½, 11 
5. 12½, 12 
6. 23, 25 

Reptile Toe Touch Push Ups were hard!! :D But I love the Crab Fighter -move. ♥ Thanks! :) 

Start anywhere. There are so many workouts on this site, just pick one. Watch the video, usually there are modifications shown, read the instructions carefully, warm up and do your workout, cool down and stretch. Just start, doesn’t matter where. Do your very best and it will be fine.Some of it will look really hard and be really hard, but just try it and do modifications when neccesary =)

this was actually a pretty tough workout!! I was sweating a lot after just these 12 minutes.
my scores:
reptile toe touch 8/10
sandbag side lunge L 20/16; R 20/16
crab fighter L 9/8; R 11/9
sandbag squat 22/17

Made this 24 rounds (or 24 mins :50/:10)Rep Ttouch PU:  15-17-17-18
SB Side Lunge: 
R: 20-25-25-26L: 20-25-25-26
Crab Fighter:
R: 13-15-15-15 
L: 13-14-15-15
SB Squat: 25-25-25-27

I messed this up a little as I was changing legs on the crab fighter. So I had 2 leftover reps at the end. It was a great workout. I cannot do the push ups though, not yet! Next Time I will do it properly.

I LOVE the new work out!! :)
my scores:
Reptile: 10 – 9
Sandbag side L: 9&10 – 11&11
Crab fighter : 9.5 – 9 – 11 & 11
Sandbag squat : 14 &12

since I didn’t achieve much in this workout im gonna do another 4 mins interval in the evening!! :)

Cheers,
Team Indonesia!!

This was my morning workout! Loved it.

1.) Reptile Touch Push-Up 11/12
2.)Sandbag side lunge (right)- 19/ 15
3.)Sandbag side lunge (left) 19/15
4.) Crab Fighter (R)- 13/11
5.) Crab Fighter (L)- 12/10
6.) Sandbag squat- 19/21

This is my record,
1- 12,13
2- 13,13
3- 15, 13
4- 12,10
5- 11,11
6- 15,16
Reptile Toe Touch Push Up  was hard but I put my all.a nice exercise to start on Monday thankskisses

whoaaa mama! taking it up a notch I see…great workout

Who knew 12 minutes could make me sweat like this! Great stuff!

Thats exactly how I feel Patrice..I love these workouts. i have done just about every exercise program out there. This is by far the most effective and I think Im becoming addicted.

Hi zuz, Im intersted in buying new shoes (ONLY) for your workouts !!!
what kind of shoes would suitable the workouts best ? (I mean Running/Training/Tennis etc…) I took a look here:http://store.nike.com/us/en_us/#l=shop,pwp,c-1+100701/hf-10001+12001+50144/t-Women’s Shoes/ipp-48/pn-1

Many Thanks zuz & you Guys !!!!!!!!! <3 ya… Beth :)

Yawww – I <3 'em too !!! ther'e the best !!! I still ca'nt understand why people wasting just so much time working out at the Gyms…… wer'e the future :D

<3 Beth :)

Thanks a lot, dear Rox :) Yesss, I tasted that beer, it is great! Nice to meet other Bodyrockin’ beer lovers out there, ha ha!
Love, Maria

Loved these two new exercises! Very challenging yet fun to do. We did some jump rope before and after – great overall workout! We are trying to push ourselves hard these past few days since we are heading to the beach soon ;) thanks again as always for great workouts!

Hey sweetie :)
I almost couldn’t move my arms, when I got up on Saturday. The pain was crazy from shoulders to wrists, ha ha. Sunday it was still evil and today it is a little better. Amazing how much those workouts hit my arms, more than ever before. Maybe it is also because I have been doing several workouts per day these last days. Thursday I did both an old 600 rep’er and the Wild & Free Challenge and yesterday I did the Pound Melting & 365 Belly Blaster. This morning I did one of my favourites, the older “Five Hundred” workout. I love all the moves! : http://www.bodyrock.tv/2009/11/10/five-hundred-rep-workout/.I am a bit tired not, since I just got home and worked from 05:45 am until 04:54 pm, phew. It sounds like you had an amazing eating weekend? mmmm :) My moms burgers were INCREDIBLE!!!! She baked the buns and my dad grilled the BIG beef chunks on the bbq. Love, Maria

WIth your comment I had to look again the workout’s video, I believed I made a mistake with crab fighter but no ! I realy do 17 reps !! lol. But it was more difficult that I thought !
And here the sun ‘s shinig very hot since few days, so it is not very well for to push hard!
This morning I try to beat you with the older 600 reps but I lost !! haha
What a sweat with this weather !!

The only move that was NOT new to me was the sandbag squat.
I had never done side lunges either.

I had a REALLY tough time with balance, coordination and form….but I pushed to the max while trying not to tip over : /
Still had an AMAZING workout!  THANX ZUZ for always spicing things up!

Reptile Touch Push-Up: 8,11
Sandbag side lunge R: 12,13
Sandbag side lunge L: 13,14
Crab Fighter (R): 9,9
Crab Fighter (L): 9,9
Sandbag squat: 20,19

I want to be just like you!
There is never an age too old (or too young) to have drive, strength and determination….ALWAYS a time for growth….cause when we are not growing, (no matter the age) we are deteriorating….
KEEP UP THE AWESOME WORK!!!!
I just this month started posting scores and just this month have been able to complete my first challenge, it truly is an amazing feeling to be witness to what your mind can make your body do!!!!!!

DITO!

AGREE <3

I started by browsing and picking the ones that only required a timer and minimal jumping and balancing….
Little by little I did quarter and half challenges.
After 4 months, I still sometimes skip the day’s workout if I feel it is not for me and just browse on this site for another.
Zuz and Freddy have a large library of workouts! Thats what is so great, you get to pick what u want!!!!

my hip is better…woo hoo…  did this one this morning, Monday,  took a few reps to get the reptile toe touch pu’s, but I like them…the crab fighters defeated my left side, couldn’t get coordinated..haha..flailing around..must have looked pretty funny..any way my scores
1/ 16-14
2/ 24-20 w/30 lb
3/ 25-19 w/30 lb
4/ 14-11
5/ 12-10
6/ 24-22 w/30 lb

then I did a 12 minute 10/20 skip but only got 6.5 minutes into it and my rope parted company with my handle…..again..this is the second time in 3 months…hubby is fixing it right now for me  :-D

looking forward t the new week…archived the older work out posts to take them with me for the long weekend..just me, my mat, and my timer, and my rope once it’s fixed

Sweating while Bodyrocking means succes. So hop hop, off you go and go treat your body. ;)

Thank you Gerrilee!  I’m icing it right now!  Sorry you had to deal with this too.

Did it, but it was super hard.
Reptile toe touch w/ push up- 11/12Sandbag side lunge w/ 15# dumbbell RL-22/20 LL-22/20Crab fighter RL-16/10 LL-13/10Squat w/ 15# dumbbell- 20/23

19 14
20 17  30 lbs bag
20 18
13 12
14 13
18 19

I just did this workout on the 28th of June. I’m sweating, very hard workout. I didn’t do any modifications and it was awesome! I’m moving up in the Body Rocker World!!! That was great. Can’t wait to do it again! I’m happy that I can do these workouts with almost no modifications! I know I’m stronger. But the Reptile Toe Touch Push Up was very new to me and I tried my best with that one. The Crab Fighter was another one. I actually did a a regular Pike Press without knowing it. But, oh well. I’m still happy about myself! Can’t wait for the next workout! Oh! My scores…..don’t laugh.

Reptile To Touch Push Up-3/3
Sandbag Side Lunge Knee Up (right)-7/5
“                                                   ” (Left)-7/5
Crab Fighter (left)-2/2(Pike Press)
“                     ” (Right)-2/2
Sandbag Squat-15/12

I just did this workout on the 28th of June. I’m sweating, very hard workout. I didn’t do any modifications and it was awesome! I’m moving up in the Body Rocker World!!! That was great. Can’t wait to do it again! I’m happy that I can do these workouts with almost no modifications! I know I’m stronger. But the Reptile Toe Touch Push Up was very new to me and I tried my best with that one. The Crab Fighter was another one. I actually did a a regular Pike Press without knowing it. But, oh well. I’m still happy about myself! Can’t wait for the next workout! Oh! My scores…..don’t laugh.

Reptile To Touch Push Up-3/3
Sandbag Side Lunge Knee Up (right)-7/5
“                                                   ” (Left)-7/5
Crab Fighter (left)-2/2(Pike Press)
“                     ” (Right)-2/2
Sandbag Squat-15/12

I overate all over the weekend and today I felt heavy and too lazy to start a brand new workout so I did the pin up legs workout and 100 full squats. It’s not easy for me to eat well and low carb foods when I’m traveling around in different cities with other people in a crazy weekend with messed timetables like this one was. Arghhh!

Weeeeew that was a tough one.  I felt like I had no energy today and I could’ve pushed myself more but at the same time, by the end of it I had ZERO gas left so I know I did my best for a low energy day.  I liked how there were more exercises and less reps of the circuit.  My scores….
Reptile Toe Touch Push Up= 14/13
SB Lunge Knee Up R leg= 17/14
SB Lunge Knee Up L leg= 19/12
Crab Fighter R leg= 7/9
Crab Fighter L leg= 9/8
Sandbag Squat= 17/15

Have a fantastic day Body Rockers!  :)

Wow, that’s a really really good idea.  I’m going to try it next time.

This was such a great workout!  I’m not super pleased with my reps, but I had just finished a run and I was already kind of hot and tired.  Anyhow, I got

reptiles (great one!): 13, 11
side lunges (with 30lbs.) 12, 10, 9, 9
crabs (also great): 14, 12, 12, 12
squats: 14, 15

I really like your comments about the television.  I never watch tv and I can’t imagine starting up – I get so much done and read so many books and have quality time to spend with my family and friends.  There’s no way I’d trade that for time spent watching other people (and mostly imaginary people) live imaginary lives and be cued to laugh at the parts that are supposed to be funny.  

Oh no – I just saw your final instruction for the squats – I totally didn’t stand up on my toes at the end.  Shoot.  Next time.

Thanks for everything.

Right off the bat the reptile toe touch pushups were KILLER!!!! So I did this workout as a time challenge instead and matched all of Zuzana’s reps and finished in 27:15 minutes!! I also had to modify the pushup…I did a toe touch, reptile then push up. I used a 10lb sandbag too for the side lunges and squats! This was INTENSE!!! Also since Zuzana didn’t say how many squats she did I just did as many as I could in the 50 seconds so I did 12 and then 14 squats….All in all another AMAZING workout!! Thank you Z and F!!! And thank you to all the Body Rockers who are here every day pushing and motivating me to be better!! Love you guys!! Mwah!!

hi guys!

this workout was hard!
really both the reptile and the crab fighter were beyond me really but I tried.  the crab was so hard! and the reptile I left out the pushup, oh and I used no weights

reptile – 11, 12
side lunge R- 20, 16
side lunge L – 20, 16
crab fighter R – 12, 9
crab fighter L – 8, 9
sandbag squat – 14, 13

ha! I was just reading what I wrote up top, sounds so wimpy! lol

Great workout I did it last weekend on saturday I wasn’t on the net. This was an amazing workout, really brutal. I have my SB with 10 kg weight and the lunge knee ups were so hard. And yeah! the new exercises were so fun and intensive!
My score:
1, Reptile toe touch push up 12, 10
2, SB Side lunge knee up r 21, 18
3, SB Side lunge knee up l 19, 17
4, Crab Fighter r 10, 9
5, Crab Fighter l 11, 9
6, Sandbag Squat 16, 12

I took a 10 minutes rest and then I did 10 minutes of the MMA workout, that was also hard, but good for me, Thanks for you all :D

Hi Anam, I know that your question is directed towards Freddie and Zuzi but I think that if you’re persistent with these workouts you’ll see incredible results in your lower abs, I promise! They are not designed to work on a single area and a single exercise won’t tone your ‘trouble’ area. The fitter you are, the better you’ll look and feel. Just keep going and in few months time you’d be sharing your success with everyone in here :)

As for the diet, we all have weaknesses, try to embrace and accept them as the more you try to ‘overcome’ and avoid sweets stuff, the more you’d crave them. Just keep the rest of the diet as good as you’re doing now and once you’re comfortable it’s OK to eat sweet things every now and again you’d find yourself not craving them anymore :) Also, look in the diet section of the website (http://www.bodyrock.tv/category/diet-and-nutrition/) for more info and stories from Zuzi :)

Just did this workout. It was really tough. Always a laugh trying to figure out new moves!  Will look forward to revisiting this one in a months time to clean it up.
1. Toe Touch + Reptile Push Up: 15 – 162. R Side Lunge + Knee up w/ Sandbag:  19 – 20 3. L Side Lunge + Knee up w/ Sandbag:  19 – 204. R Side Crab Fighter: 12 – 155. L Side Crab Fighter: 15 – 156. Front Sandbag Squat: 19 – 20Plus 5 Forward Grip Pull ups and stretches.25 Minutes all in. 

Nice!! I love the challenge too; did 13 today :) Just don’t give up, we will make it through, can you imagine how good it will feel on the 100th day :)))

I’m 54 and have been a bodyrocker for over a year now.  Fantastic results so far, so keep it up.  You won’t be disappointed in the results.  Just remember to push hard every time.  I really think I’m in better shape than when I was in my 20′s. 

Hey beautiful:) Hope your pain free today:) I think I need to start doing two workouts on a Saturday before I go to mum’s for dinner. Her Greek dishes are healthy,  but it’s very hard to watch my portion sizes because it tastes so good. I think I ate more than I should have this weekend but I don’t feel guilty, I enjoyed every bite…lol Yeah the baked buns would of made a huge difference to the taste of the burger. I love baked bread, something I haven’t done in quite a while. You work long hours, on your feet all day plus ride in with the bike and bodyrock so you would be very TIRED!!!

Not feeling the best today, I woke up with a sore throat, running nose and just feel very weak. I cleaned the car and done half my housework. Normally I run around and get everything done but today I am in slow mode. I might do a workout later if I feel well enough but at the moment it’s a no…

Welcome to our community SVS!! I garauntee you’re going to love the workouts. They change every day and that make you’re excited what is waiting for you next :)

Set the timer for 2 intervals of 10 secs rest and 50 secs work for 12 rounds. It means that you will go through the whole circuit 2 times. Start with 10 secs rest, have your mind set. Then when your timer beep, start exercise no.1  push at your max effort for the whole 50 secs. Beep…10 secs rest/write down your reps.Beep…50 secs work of exercise no.2 and so on.  Keep repeating until your timer tells you 12 rounds’ve  over!!! Yeah…you did it!!

I’m with Tonia, The fact that you offer Bodyrock for free with no gimmicks makes your efforts so much more genuine than most programs.  Thank you sooo much!!
http://www.benjity.wordpress.com 

Man, how could I forget the crab fighters? No wonder my reps came up to 3 each…….dahhhhh, lol. Well, I guess I’ll do it again tomorrow cause those sandbags side lunges are giving me such a hard time…….I can’t keep proper form :(
Does anybody has that same problem? Please advise ASAP

I waited until today to do this workout, and I was alittle nervous about the crab fighters more than anything, but as it turns out, the reptile toe touches were more of a challenge for me today.  I am having an off weekend and it’s coming into my week.  For some reason my body is changing and I don’t know how many calories I should be intaking because I have done as low as 1280 and have done as high as 1700 and I can’t find middle ground.  I could really use some bodyrock advice and spirit as this is my 3rd week going in and I am doing the workouts and eating smaller meals but am still hungry and my cravings are stronger than ever for some reason.  Anyways I did the workout please tell me if it’s good.
Reptile Toe touches     14 1/2  14
SB Side Lunge (L)        23 24
SB Side Lunge (R)       24 25
Crab Fighter  (L)           10 11 1/2
Crab Fighter  (R)          11 1/2  11 1/2
SB Squats                    24 26

I also did additional cardio just 10 minutes because I had to work in Racine and that’s 40 minutes from my house. I did intervals of 30 sec each with only 2 sec. in between to write my score.

Jumping Jacks  33 32 32 32 33
Jump Rope       74 76 42 74 76
Skiers               60 362 65 65 65
Butt Kicks         66 60 66 66 68

I hope to make some friends on here because I could really use it.  Thank you guys.

I waited until today to do this workout, and I was alittle nervous about the crab fighters more than anything, but as it turns out, the reptile toe touches were more of a challenge for me today.  I am having an off weekend and it’s coming into my week.  For some reason my body is changing and I don’t know how many calories I should be intaking because I have done as low as 1280 and have done as high as 1700 and I can’t find middle ground.  I could really use some bodyrock advice and spirit as this is my 3rd week going in and I am doing the workouts and eating smaller meals but am still hungry and my cravings are stronger than ever for some reason.  Anyways I did the workout please tell me if it’s good.
Reptile Toe touches     14 1/2  14
SB Side Lunge (L)        23 24
SB Side Lunge (R)       24 25
Crab Fighter  (L)           10 11 1/2
Crab Fighter  (R)          11 1/2  11 1/2
SB Squats                    24 26

I also did additional cardio just 10 minutes because I had to work in Racine and that’s 40 minutes from my house. I did intervals of 30 sec each with only 2 sec. in between to write my score.

Jumping Jacks  33 32 32 32 33
Jump Rope       74 76 42 74 76
Skiers               60 362 65 65 65
Butt Kicks         66 60 66 66 68

I hope to make some friends on here because I could really use it.  Thank you guys.

I did this workout this evening before my dinner. I usually workout in the morning but since my hubby has just changed his working hours to be evening shift, I got so busy in the morning now. Anyway, I didn’t let an excuse come between me and my workouts. I made myself do it :) I’m glad I did becasue this one is so much fun!! I love the new moves.They have nice flow.  Reptile push up is challenging for me still. I have to practice more.
 I used 30 LBS bag . for Side Lunges and 40 LBS. barbell for Squat. Here’s my scores

ReptileToeTouch & PushUp : 13, 11
SideLunge w/ Sandbag(L) : 21,15
SideLunge w/ Sandbag(R) : 20,15
CrabFigther (R) : 16,16
CrabFigther (L) : 16,14
Front Squats : 15,15

My bum and legs are sore already ;) what not to love about these short-super intense workout.
I love your comment about the TV. I only watch my favorite cooking show like Chopped (Food Network) or documentary show. Sometimes me and my hubby rent movies and watch when the kids go to bed since we can’t go see movie too often. I don’t like the idea of sitting on the couch for hours and watch reality shows.It’s such a waste of time and make you get lazy.

If you gave all your’ve got during those 12 mins…then be proud of your scores :)
Everybody is different, so you might need to eat more or eat less than the others. These kind of workouts are high-intensity so they will rev up your metabolism for hours after you finished it. For me, I eat every 2-3 hours and drink 2 glasses of water each meal. If I got hungry before the time I suppose to eat, I will try to drink a tall glass of cold water first.It helps!!  Keep your body well-hydrate is also important when you train hard.

Did this workout today when I woke up.  I have been a bit slack the last few days so I kicked my arse into gear this morning!

1. Reptile Toe Touch Push Up – 10.5/9

2. Sandbag Side Lunge Knee Up (right leg) – 12/15

3. Sandbag Side Lunge Knee Up (left leg) – 13/15

4. Crab Fighter (right leg) – 8.5/9.5

5. Crab Fighter (left leg) – 7/10

6. Sandbag Squat – 23/25

Note:  Again, I don’t have a sandbag so I used my 7.5kg
dumbbell.  And it took me a bit of time to get used to the new moves. 
Very exciting once I seemed to get the hang of it though. Can’t wait to
do this one again :)

I find them strange. I kept trying to keep my weight on the lunging side and finally figured it’s like doing a one leg squat while putting your other leg to the side. But its harder because you have the sandbag over the other side.  I didn’t use weight but I still found them hard!

this really drained me today and i didn’t feel like i was pushing as hard as i could (was sick the past 2 days) so that’s prob why!

using 10lb sandbag

Reptile Toe Touch Push Up= 8/7
SB Lunge Knee Up R leg= 16/19
SB Lunge Knee Up L leg= 19/18
Crab Fighter R leg= 8/8
Crab Fighter L leg= 9/9.5
Sandbag Squat= 16/16

The thing is I work as an interpreter and sometimes we have our appointment back to back and there is no time so sometimes I go for 4 to 4 1/2 hours before eating again, or like today for example, I decided not to do a pre-workout meal and ate right now at 7:20, I have an appointment at 9AM and another at 9:45AM and then get out at 10:30 and have to run home and get my daughter ready for her physical and speech therapy which is from 11:15 to 12:30.  From then on I will have to take the kids to the park and get back and start cooking before I leave to go workout with hubby.  I am not trying to make excuses I am just trying to find a way since I have 3 little ones under the age of 5 and by the end of the day my energy is sapped out of me lol!  Thank you for your kind words!

wow, i was soaked after this workout!  not sure if it’s because it’s so hot here right now, or if it’s because those crab fighters are a lot harder than i thought they would be!  it was so hard not falling right on my bum during that second round!

How about making to-go snack and take it with you?? Like today ,you can have it on the way home or whenever you can. Everybody is busy but you have to sort the way and make it work. It could be something small and quick like greek yogurt with some fresh fruit/nuts, half almond butter sandwich with 1 banana, Zuzana’s homemade granola bar or protein ball with baby carrots…etc.  I prepare this kind of snack and have my husband take them to work with him. Do you have a cooler or lunch bag? They’re a life savor when you’re on the run :)

I know exactly what you mean since I have 2 kids too. Both of them don’t go to school yet. I’m up since 5.30 am and by the end of the day I just want to crash on the couch lol.
 I’m taking my 2 and a half year old son to speech therapy this thursday.He doesn’t speak yet just grunting but he understands everything we say.

this was my monday workout. i’m always a day behind.

1) reptile toe touch push up –> 15, 14
2) s.s.l. knee up (right) –> 20, 18
3) s.s.l. knee up (left) –> 18, 16
4) crab fighter (right) –> 12, 11
5) crab fighter (left) –> 10, 11
6) sandbag squat –> 19, 18

great workout =] !! thanks guys!

Wow this was a killer, I am melting :D
Those new exercises were SO HARD!!! Both of them, the Pushup Toe Touch combo is amazing and the Crab Fighter as well! It is so hot here today, I have all windows open but it does not help at all :D I feel like in a sauna :D
I bought a beatiful swimsuit today, I didn’t buy one for like 10 years and I was not outside in swimsuit for maybe 7 years (not because I was not okay with how I look, but because I didn’t have an oportunity or company to go swimming with), but this year I am gonna rock it! 
So my score for today is:
1) Reptile Toe Touch Pushup: 10-6
2) Sandbag Side Lunge L: 15-15
3) Sandbag Side Lunge R: 15-15
4) Crab Fighter L: 10-9
5) Crab Fighter R: 10-9
6) Sandbag Squat: 23-21

Also!!! Thanks to Chris!!! I used some nice pipe isolation to do some sandbag tuning as he adviced, so not it is so comfortable to work with it, thanks a milion times Chris, you saved my life (well, my hands!) :)) 

I really feel like doing some interval skipping, so I am gonna throw 20 minutes before shower and dinner cooking :)))

wow, intense!! That was my first time doing side lunges with 25 lbs of rock!!! I did 15 lbs before… that was killer! I’m having a little shoulder issues so I wasn’t able to do the reptile part of the push up, I was able to do the toe touch in full plank tho, so I would just drop down to my knees to do the push up.

1. 10.5, 9
2. 13, 14 (@ 25 lbs)
3. 12, 11 (@ 25 lbs)
4. 9, 8
5. 10, 9
6. 15, 16 (@ 25 lbs)

I did the exercises without a sandbag and I got on my knees for the pushup in the reptile toe pushups and I also hat to put both my feet on the ground to be able to turn around without fallin in the crab fighter exercise.
so here are my scores:
reptile toe push up: 11,12
side lunge knee up R: 24,25
side lunge knee up L: 24,25
crab fighter R: 9,8
crab fighter L: 9,8
squat: 20,22

To call this workout brutal would be an understatement. These new moves are really something, it was exceptionally hard to maintain balance and proper form – especially doing those crab fighters, every time I was switching from crab into the pike position I had to hold on tight onto the floor as I was exerting way too much force, I felt I was flying LOL

forgot to post my score for this workout.
Rep. toe Touch 13,11
Sandbag side lunge knee up right 20,18
Sandbag side lunge knee up left 20,18
Crab fighter right 9,11
Crab fighter left 8,8
Sandbag squat 22,19
Thank you Zuzana and Freddy.

@monica thats a really good idea, I think im gonna try that too.

Hi, Everyone! :-)

I ‘m so agree with you Jayma! I was pretty angry when I read about these negative comment about Zuzana. I was ashamed for these people…..
Zuzana and all of us bodyrockers do the best we can and try to stay healthy and try to achieve some goals :-) I am proud of this bodyrock community and I am proud of myself for what I have achieve.
And Zuzana you ROCK!! You are a beautiful in the inside and outside!! Tanks for all you do for us…. we need you both!

Have a nice day, folks!

Love
BodyRocker from Norway :-)))

Hello everyone!

After a week of completely messed up motivation due to some routine changes I got to do some bodyrocking today! I feel brilliant again, bodyrocking is great for the body and soul.

Let’s see, I have upped my improvised sandbag weight to 8.5Kg and I sure felt it on the squats. The new exercises are really fun, and I felt the crab fighter working not just the abs but also my but.

Reptile Toe Touch Push Up: 11-8 (just 8 because my brain froze half way through and I couldn’t figure out which leg went with which arm… talk about giving it all you have, wow, i gave so much my brain stopped for a few seconds)
Sandbag Side Lunge Knee Up (right leg/ left leg): 12-18/18-17 (some sandbag trouble on the first one)
Crab Fighter  (right leg/ left leg):10-10/10-9
Sandbag Squat: 13-18 (more sandbag trouble there :s)

I feel great, can’t wait to tackle the new 360time challenge.
Take care,
Mia

I am sure I can I just have to find foods that really fuel my body and fill me. It’s like a seek and find game and portions sizes.  Thank you for relating and helping me out.

I really enjoyed the new exercises!

Here are my scores:
1. Reptile Toe Touch Push Up:  10, 9
2. Sandbag Side Lunge Knee Up (R):  19, 17
3. Sandbag Side Lunge Knee Up (L):  20, 16
4. Crab Fighter (R):  9, 9
5. Crab Fighter (L):  9, 9
6. Sandbag Squat:  17, 16

Yay after resting for a couple days and just did some light moderate stretching and workout, I did this one today, though I had to skip the sandbag cause I wanna take it easy for a couple of days for my lower back.

Scores:
Reptile toe touch push up 12-9
Side Lunge & Knee Up (R) – bodyweight only 26-25
Side Lunge & Knee Up (L) – bodyweight only 26-22
Crab Fighter (R) 12-8
Crab Fighter (L) 8-9
Squat (bodyweight) 22-22

This workout was so intense! i finished it about 10 min ago.. i did it without sandbag and did 3 rounds

Reptile toe touch push uo: 18-12-13
Side lunge knee up right: 36-27-30
Side lunge knee up left: 35-27-30
crab fighter right: 14-10-9
crab fighter left: 12-10-9
1-2-3 sumo jump squat: 13-15-14 

before starting round 3 i took a few sec break, i wanted to throw up so badly! i hate when my stomach gets on the way! next time ill have a lighter snack before my workout :( 

This was insane! I did it yesterday and when I started I was thining I might add in another round to give me a total of 3 rounds and 18 mins of workout… I noticed pretty soon into the second round that there was no way I could do another one!!! I felt completely wiped out afterwards. Also, I loved the new exercises!
My scores:
Reptile toe touch push up: 12 1/2 -12
Sandbag (12kgs) Side Lunge & Knee Up (R): 10 – 13
Sandbag (12kgs) Side Lunge & Knee Up (L): 14 – 14
Crab Fighter (R) 9 – 9
Crab Fighter (L) 9 – 9 1/2
Sandbag (12kgs) Squat: 16 – 15

Done!
1. Reptiles: 17/14
2. Side lunges right: 21/21
3. Side lunges left: 23/21
4. Crab fighters left: 15/12
5. Crab fighters right: 14/13
6. Sandbag squats: 19/20

Hi every bodyrocker everywhere!
I’m a little behind the schedule… I was really tired, needed rest and sleep, and though it was very difficult for the ego (I felt restless!) to let the workout go by without trying them, now, three days later, I feel better, have more time, and more energy, and I resumed my training…..
So…. I’m still sweating (and I stink also, haha!) but here’s my score:
reptile toe-touch push-up: 14-15
sandbag lunge (r): 20-19
sandbag lunge (l): 20-18
crab fighter (r): 13-12
crab fighter (l): 13-13
sandbag squat: 22-25
I really liked the crab fighter!!  Wow, it was like dancing! 
Also, I think I need to add a little more weight to my sandbag.  I filled it in January, and it’s still the same: 20 lbs!!  (No, I don’t mean that I feel the sandbag to be too light.  No.  I think it’s heavy.  But… I should try to add 5 lbs.  Or 10.)
O.k., I think I’m gonna dive in the swimming pool!  Ahhh, those long summer nights…. so perfect.
Have a nice evening everybody!

Welcome back Jos!!!

Thanks Donna! It’s good to workout again :D

Hi!
My scores:
reptil touch push up 14-12
sandbag lunge r 19-17
sandbag lunge l 21-18
crab fighter r 17-18
crab fighter l 16-15
sandbag squat 21-20
I sweated a lot!!!!!

Only people who have found the rewards from feeling well understand. Every morning I wake up and do a simple but effective 4 Minute Morning routine.  It gets my heart rate pumping, wakes up my joints & muscles and gives me a blast of oxygen. I figured out my own combination because (months ago?) Freddy and Zuzana had a little challenge going that you had to earn your carbs and she did a little video first thing in the morning before she ate.  At the time I couldn’t fathom the idea of doing anything more intense than Yoga first thing in the morning.  But here I am, now doing these 4 minutes of [50 High Knees + 20 Bend Down & Reach up] x4 for the last six months…haven’t missed a day!!!  I do this regardless of what other physical activities I have planned because who knows how the day will turn out.  I consider it my insurance…it’s daily body maintenance!
So thank you F&Z…it is because of you I started my blog to help encourage (initially family) but anyone and everyone “to thine own self be true” (Shakespeare); because if you take care of yourself first then you’ll be able to take care of others.Kat

The buns were SO delicious and tasty, mmm :) I am sorry that you are not feeling well, sweet Donna. It makes me calm to hear that you do remember to listen to your body. It is trying to tell you something, which is why you feel sick. Listen to the signs, slow down and allow yourself a rest. I am sure your awesome hubby will pamper you, meanwhile. How many years have you been together? You look so cute and happy as a couple!!! Yeah, I do walk/run around all day at work, so I guess my legs have gotten used to the “pressure” and daily activity. And yes, I DO feel tired right now, after 4 very long workdays running in a row. I am off tomorrow – YEAH :)
And you are so right: we should NEVER feel guilty, if we indulge and eat a little too much, once in a while. Wr are just human and life is too short to be worrying about nonsense.
Love, Maria

Hi guys, I forgot to post my scores for some workouts. Did this one last sunday, here are my scores:

1. Reptile Toe Touch Push Up: 7, 7
2. Sandbag Side Lunge Knee Up (right leg): 22, 17
3. Sandbag Side Lunge Knee Up (left leg): 20, 18
4. Crab Fighter (right leg): 8, 10
5. Crab Fighter (left leg): 10, 9
6. Sandbag Squat: 19, 17

Thanx for the great sweaty workout!! :D

The reptile toe push ups is madness, I think that part is the most challenging one. I really like this work out cuz it really exercise both our upper body (the push ups) and the lower ones (with the squat and the crab fighter). So here’s my score:

Reptile toe: 10.5 – 12 – 11
Sandbag lunge R: 14 – 14 – 17
Sandbag lunge L: 16 – 17 – 17
Crab Fighter R : 12 – 11
Crab Fighter L : 12.5 – 10
Sandbag Squat: 15 – 12 – 14

Now off to have a cold shower! :)

1. Reptile Toe Touch Push Up – 12, 16

2. Sandbag Side Lunge Knee Up (right leg) – 17, 19

3. Sandbag Side Lunge Knee Up (left leg) – 17, 18

4. Crab Fighter (right leg) – 12, 12

5. Crab Fighter (left leg) – 11, 12

6. Sandbag Squat – 15, 16

I was sweating like crazy)))
 

i wasn’t feeling too motivated today.  maybe it’s because of all the rain, but i don’t feel like i pushed myself as hard as i could have, even though i was sweating buckets by the end.

these are my scores:
reptile toe touch pushups:  18/15
sb side lunge/knee tuck L:  19/16
sb side lunge/knee tuck R:  17/15
Crab Fighter pushup L:  13/10
Crab Fighter pushup R:  11/9
sb squat:  23/18

i also forgot to watch the video properly and added a pike press into the crab fighter. d’oh!

C

i wasn’t feeling too motivated today.  maybe it’s because of all the rain, but i don’t feel like i pushed myself as hard as i could have, even though i was sweating buckets by the end.

these are my scores:
reptile toe touch pushups:  18/15
sb side lunge/knee tuck L:  19/16
sb side lunge/knee tuck R:  17/15
Crab Fighter pushup L:  13/10
Crab Fighter pushup R:  11/9
sb squat:  23/18

i also forgot to watch the video properly and added a pike press into the crab fighter. d’oh!

C

i wasn’t feeling too motivated today.  maybe it’s because of all the rain, but i don’t feel like i pushed myself as hard as i could have, even though i was sweating buckets by the end.

these are my scores:
reptile toe touch pushups:  18/15
sb side lunge/knee tuck L:  19/16
sb side lunge/knee tuck R:  17/15
Crab Fighter pushup L:  13/10
Crab Fighter pushup R:  11/9
sb squat:  23/18

i also forgot to watch the video properly and added a pike press into the crab fighter. d’oh!

C

I’m trying to catch up on the new workouts because my husband and I were on our anniversary trip to Zions Ntional Park in Utah. WE have been hiking like crazy and I needed a day to recover…but funny people were always amazed at me saying… wow you did THAT pregnant?! My reply was… yah, and I carried my husband too. ;) 

My scores today:
Reptile 8,6
sandbag: 10,8
”         “: 10,8
Crab: 7,7
Crab: 6,7
Sandbag squat: 13,13

Now for lunch! Ciao BODYROCKERS!!! *kiss*

I always listen to my body now because I don’t want another injury:) What a difference two day rest make:) I am a happy to say that I can bodyrock today:):);) I have my trainers on drinking my coffee, I will be doing the fat destroyer very soon…WOO HOO!!!
We have been married 16 years in November:) Engaged 7 months before marriage:) Met 5 months before we got engaged:) Hubby proposed to me after 3 months dating. He just knew I was the one:)
Enjoy your your day off off and thank-you for you well wishes and compliments:) XoXo

First workout of my week today! I started with 100 push ups and 50 pull ups training, and then jumped straight into the bodyrock workout.

Reptile toe touch push up: 11, 8
Sb Side Lunge (R): 11, 10
Sb Side Lunge (L): 11, 10
Crab fighter (R): 8, 7
Crab fighter (L): 8, 8
Sb squat: 13, 13

My arms were already pretty tired after all my push ups and pull ups. Those reptile tt push ups wiped me out! They were a lot of fun though. I love when you add core-challenging exercises in. I think I might have been a little ambitious on my sandbag weight. It was about 30 lbs, and I had to go super slow in the lunges. It was fine for the squats. I loved the crab fighter too. It was harder than it looks, lol. Thanks for thinking of new ways to push us! I finished with a fast-paced 10 min of interval skipping.

First workout of my week today! I started with 100 push ups and 50 pull ups training, and then jumped straight into the bodyrock workout.

Reptile toe touch push up: 11, 8
Sb Side Lunge (R): 11, 10
Sb Side Lunge (L): 11, 10
Crab fighter (R): 8, 7
Crab fighter (L): 8, 8
Sb squat: 13, 13

My arms were already pretty tired after all my push ups and pull ups. Those reptile tt push ups wiped me out! They were a lot of fun though. I love when you add core-challenging exercises in. I think I might have been a little ambitious on my sandbag weight. It was about 30 lbs, and I had to go super slow in the lunges. It was fine for the squats. I loved the crab fighter too. It was harder than it looks, lol. Thanks for thinking of new ways to push us! I finished with a fast-paced 10 min of interval skipping.

I did this at work because my bosses left for baseball/fireworks celebrations and I am here all alone! 
Aside from the first two I did the push up part of the reptile on one knee and my “sandbag” wasn’t too heavy because it was just a schoolbag with some stuff in it.

Reptile toe touch push up – 6, 7
Sandbag side lunge knee up (R) – 12, 11
Sandbag side lunge knee up (L) – 13, 12
Crab Fighter (R) – 6, 7
Crab Fighter (L) – 7, 6
Sandbag squat – 14, 16

Only my fourth day since getting back into BR and gah, I feel it. Hopefully one day I will achieve the no-knee pushup!
Have fun, Bodyrockers! This one is quick! You have time!! :)

I just finished this one and I feel like a complete failure now. =( This one was just way to hard for me.

Reptile Toe Touch – 6, 4
Sandbag Side Lunge Knee Up Right – 8, 5
Sandbag Side Lunge Knee Up Left – 8, 5
Crab Fighter Right – 4, 3
Crab Fighter Left – 3, 4
Sandbag Squat – 11, 8

My sandbag weighs 10lbs. and I did the push ups from my knees.

I feel really disappointed in myself for not being able to do more. Maybe someday!

Just finished this one, phew..i’m still sweating. My scores:
1. Reptile Toe Touch Push Up: 9/9
2. Sandbag Side Lunge Knee Up (right leg): 22/19
3. Sandbag Side Lunge Knee Up (left leg): 22/21
4. Crab Fighter (right leg): 11/8
5. Crab Fighter (left leg): 11/10
6. Sandbag Squat: 19/19
The reptile toe push ups were hard. Still definetely have to work on my upper body strenght. The sandbag lunges were a struggle too, but mainly because i only have a big chunky backpack that i fill with books that was incredibly clumsy to keep up my shoulder. Loved the Crab fighter, that was hard, but fun. Lunch time now!

I loved this workout so much last week that I re-did it again today…and improved on some of my scores :)

1. Reptile Toe Touch Push Up: OLD: 12 1/2, 12 NEW: 12 1/2, 12/12 (they are tough!)
2. Sandbag Side Lunge Knee Up – R (12kgs): OLD: 10, 13 NEW: 15, 14
3. Sandbag Side Lunge Knee Up – L (12 kgs): OLD: 14, 14 NEW: 14, 14
4. Crab Fighter – R: OLD: 9, 9, NEW: 11, 11
5. Crab Fighter – L: OLD: 9, 9 1/2 NEW: 11, 10
6. Sandbag Squat (12kgs): OLD: 16, 15 NEW: 18, 18

Love it, love it, love it :) One of my faves!

well, i only beat my score with the reptile toe-touch push-ups and the sandbag squats…
i love this workout, though. i’ll try harder next time!! :))

1. 13, 10
2. 19, 17
3. 20, 20
4. 9, 13
5. 12, 13
6. 16, 18

I added Pilates equipment work in between each BodyRock exercise today. 

I love the new Reptile Toe Touch Push Up. I also liked implementing the sandbag work after Pilates standards such as Breathing and Teaser. 

I will likely forgo the Crab Fighter. While it is a fun and challenging piece, my 20 yrs in hairdressing have left my wrists vulnerable. I didn’t feel safe managing my hand positions in the transitions. On hardwood floors, it was too slippery and on carpet, it was too sticky. Better safe than sorry. 

***Please advocate with Ugi for a BodyRocker coupon code!***

Reptile Toe Touch Push Up
10,10

Sandbag Side Lunge 
Left          Right
11,16        13,17

Crab Fighter
Left           Right
7,9              7,9

Sandbag Squat
17,13

Wow, these new pushups are hard!
1. 10, 10
2. 18, 18
3. 19, 18
4. 11, 12
5. 11, 12
6. 18, 18

Thank you and good night!

today is first day of ramadhan and im fasting but i was crazy enogh to do this workout though i m fasting!! i was scared that i ll not be able to finish it but feeling great now :))
1: 14, 14
2: 21, 20
3: 20, 20
4: 11, 11
5: 12, 11
6: 28, 29

My Score:
12 x 10/50
- Reptile Toe Touch Push Up: 10, 10
- Sandbag Side Lunge Knee Up (left leg): 23, 22
- Sandbag Side Lunge Knee Up (right leg): 24, 23
- Crab Fighter (left leg): 11, 12
- Crab Fighter (right leg): 11, 12
- Sandbag Squat: 16, 17

finito,1-14x12x,2-28x28x,3-24x20x,4-15x20x,was relly good,i like it……………………………….cau petra

Those reptiles are just torture! I can do the toe touch, but getting the knee all the way up to the elbow while going down is still beyond my strength level. I’ve got 20 lbs in my bag and overall did better than last time. My 11 year old joined me for the warm up and this one, she made it through the first round and then slacked off, not bad for a first try!
reptile: 13, 13   +4
sandbag left: 16, 16   +1
sandbag right: 18, 17   +1
crab left: 10, 10   -1
crab right: 10, 11   +1
sandbag squat: 16, 17   +2

 Nice workout , my score isn’t so bad… :)

1. 14112.26,21
3.27, 21
4. 11,13
5. 12, 10
6. 22,20

In the absence of a new workout, I repeated this one with two additional elements, sandbag
rowing and hanging knee raises. My reptile scores are horrible compared
to last time, in fact I couldn’t beat my PB in any of the exercises
overall, but I blame that on Vivi’s “Friendly Sweat” workout ;-) that
exhausted me completely yesterday. So actually this 14 minutes was me
for today, I’m not even going to do moderate skipping – I need to
conserve some (or gather new) energy for tomorrow.

Reptile toe touch push up: 12 12 (old: 15 15)

Sandbag side lunge knee L (8kg): 24 20 (old: 23 23)

Sandbag side lunge knee R (8kg): 23 20 (old: 23 23)

Crab fighter L: 12 12 (old: 13 10)

Crab fighter R: 13 12 (old: 13 11)

Sandbag squat (8kg): 24 24 (old: 24 27)

Rowing (8kg): 40 42

Hanging knee raises: 22 24

That is my favorite BodyRocker quote!  ”think of it as hygiene!” so so so true!  That is what got me going today!  

That is my favorite BodyRocker quote!  ”think of it as hygiene!” so so so true!  That is what got me going today!  

third time (with shoes):
reptile opposite toe-touch and push-up
        8,9
        12, 9 (second round took off shoes)
        12, 9

sandbag side lunge and knee up (vertical). sandbag on side of moving leg.
        20, 16
        14, 15
        20, 19
   
same: left leg.
        20, 15
        15, 16
        20, 21

crab fighter: right leg stays up from crab to down dog.
        13, 12
        9, 12 (more resistance with shoes!)
        13, 12 (with shoes)

same, but left leg.
        13, 11
        9, 12
        13, 10

6. sandbag full squat.
        17, 17
        18, 20
        19, 20

one minute cool-down, then  20 reverse push-ups, 20 air kicks, and a burpee for erin!!

forgot to say thank you! :))))

RTT: 12-12
SSL:17-17
SSL:19-19
CF: 10-10
CF:9-9
SS:15-19

Katie
CO

I was looking for a lighter one today – was I wrong :))
here my scores:
reptile toe touch 12 -8
sand bag side lunge knee up right 15-13  – left 16-10
crab fighter right 7-6  – left 7-6
sand bag squat 20-22

with a wonderful new sandbag which my husband made for me :) with 10kg stones inside

yes! i love this workout! cant wait to do it after my coffee :) thanks guys! 

Hi Bodyrock & Bodyrockers :) YEY a workout video from Zuzanna! I have been recovering from surgery and eating sugary crap and feeling sorry for myself but a bit disheartened and scared to start working out again – this video has given me the kick – tomorrow morning I am doing this one (might not be my best because I still have to nurse my ear) – Zuzanna, you have an amazing skill to motivate – no one does it better. Ellie x

Just finished this.   I really tried to push hard.  Here are my scores:
Reptile touch pushup :  12, 12
Sandbag side lunge right:  15, 15
Sandbag side lunge left: 13, 14
Crab Fighter right:  10, 9
Crab Fighter left:  10, 10
Sandbag Squat:  20, 19

I’m tired now.  But it’s a good tired.

P.S.  My thighs are still burning from yesterday, but I pushed through it. Awesome!

Out of breath!
RTTPU-14,18
SSLw?KU-19,13 (RL) 11,19 (LL)
CF- (RL) 13,12 (LL) 11,10
SS-14,18

Zuzana & Freddy, thanks. These workouts are ingenious and fun. Zuzana, your comments & physique really help motivate me.

I did it! Great workout! Thanks!

12/7/11
I didn’t beat my old scores, but I know I had better form this time.  In June, I touched my foot down in round 2, & I wrote” very hard” next to the crab fighter exercise.  Today this move didn’t feel as challenging, & I never dropped my foot down.  I also used my sandbag this time, vs a 20# dumbbell in June.  The bag has about 22# in it.  The bag is so much more challenging than dumbbells!

Reptile Toe Touch 13  11 all full push ups  [june 11  10]
Sandbag side lunge
  RT 11  15, 22# in bag  [june  19  16, 20# DB]
  LT 17  14, 22# in bag  [june  16  16, 20# DB]
Crab Fighter
 RT 12  9,  [june  9  9.5]
 LT 11  9  [june12  11. but touched foot to ground in round 2]
Sandbag Squat  22  18  [june 23  18 with 20# dumbell, total.]

Followed with “Abs Assassin”
I did freestyle skipping for the 4 min intervals.
Star Crunch Combo  2:25
Side Plank Lifts  3:37
1-leg Bridge Leg Lifts  1:37  (I had to break this into 10/10/5 per side…my hamstring was cramping like crazy!)  
Total = 19:39min

PLUS 20 untimed sandbag situps.

Haha!  I increased my weight to 30lbs this time which resulted in lower reps.  I really loved these dynamic workouts Zuz used to do.  I felt much stronger back then.  Anyway, thanks for posting this one on FB today as I had a hard time choosing one.

funny hard work out!

funny hard work out!

funny hard work out!

Does Zuzana still make the workout routines? Didn’t Freddy originally say she was still going to make the workout routines? I think maybe she isn’t anymore though because I have noticed a difference in the workouts.  They don’t feel like her style.  But I may be completely off Idk

Does Zuzana still make the workout routines? Didn’t Freddy originally say she was still going to make the workout routines? I think maybe she isn’t anymore though because I have noticed a difference in the workouts.  They don’t feel like her style.  But I may be completely off Idk

hmm this was intense. But i’m kinda tired so it felt good to push myself a little tho i don’t think i managed to do so well… :( next time then!
reptile: 14,12 tho it wasn’t all the way proper form :(
side lunge L: 20,17
side lunge R:21,18
Crab fighter L:13,11
Crab fighter R: 11,10
sandbag squat: 21,21

Here are my scores (and my old scores from june 2011).  I used 20lbs this time. Reptile
Toe Touch Push Up  10,8 (9,9 from knees)
Sandbag
Side Lunge Knee Up R  21,18 (21,20 with 15lbs)
Sandbag
Side Lunge Knee Up L  21,20 (22,19 with 15lbs)
Crab
Fighter R  11,10 (10,10)
Crab
Fighter L  11,9 (9,10)Sandbag
Squat  26,27 (19,18 with 15lbs)

1 – Reptile toe touch push up: 12, 11
2 – Sandbag side lunge knee up with 8 kilo (rl): 13, 14
3 -  Sandbag side lunge knee up with 8 kilo (ll): 14, 16
4 – Crab fighter (rl): 8, 8
5 – Crab fighter (ll): 9, 8
6 – Sandbag squat with 8 kilo: 16, 15

Lol  My husband is even too embarassed to stick around let alone listen to my grunting haha!

It’s Freddy!

Yeah, I beat my last scores a litte bit :) great!!

my scores are:
1. Reptile toe touch push up: 14 10
2. SB Side Lunge Knee up – R: 12 10
3. SB Side Lunge Knee up – L: 14 13
4. Crab fighter – R: 13 19
5. Crab fighter – L: 14 18
6. SB Squat: 21 21

(SB = 11kg)

+ Burpee for Erin <3

This was a good one.  I couldn’t find my previous scores, but I had to modify to accomodate a bad knee, so no weight for the side lunges.  messed up a bit and did the crab fighter exercise with a pike press included.  SOOO hard!

reptile toe touch pushup:  22-14
sb side lunge r:  16-16
sb side lunge l:  20-20 can you guess which is the bad knee?
crab fighter r:  12-13
crab fighter l:  12-12
sb squat:  20-18

see you tomorrow!

“ Getting graceful and aware of your body is as important as how strong you are.” –I like this, VERY much!  Well said! Cheers!

I am so sore now after doing this yesterday.  My glutes & shoulders KILL!  

Did this yesterday! My boyfriend is doing the workouts with me now (yay!) so I did the exercise backwards so we could share the sandbag and switch off. Also, the second round of crab fighters I did the WRONG way–that is, I went over rather than under, which makes it harder and more awkward, so it was much harder.

sb squat: 30-22crab fighter R: 17-12crab fighter L: 16-13sb side lunge L: 26-24sb side lunge R: 25-23reptile toe touch push up: 16-14

Did it today at the gym. First, I run for 20 minutes on the treadmill (warm up)
Reptile toe touch pushup 14-14 (old 17-13) no improvement here
Side lunge (15 pounds) L 22-18 (25-22 only 10pounds)
Side lunge R 21-19
Crab fighter 13-12R 12-12 L (13-12l, 12.12R)
Sandbag squat (15) 26-29 (25-27)
This is good workout, I felt it on my upper as well as my lower body
Miss you, Zuzana!

I didn’t remember this one, but it’s a killer one !!
I didn’t beat so much my old score :(
Today with 10kg :
1/ 22.18
2/ 30.26
3/ 32.30
4/ 18.14
5/ 18.16
6/ 31.29

I’m not very happy, I felt like heavy legs today. Not a lot agilty….

After I did the short one “the one that got away”

I decided to do this today cuz my arms are so sore!! I did it only bodyweight (no sandbag), and did a few modifications + added high knees in betwwen. in the first exercise i did it without the push up to not work my arms so much.  And for the last one i did 1-2-3 sumo pulses and jump up. 

1. Plank toe touch reptile: 23-23
2. high knees jump rope: 125-123
3. Side lunge right: 29-26
4. Side lunge left: 30-26
5. High knees jump rope: 131-115
6. Crab fighter right: 12-11
7. crab fighter left: 11-11
8. High knees jump rope: 119-120
9. 1-2-3 sumo squat: 14-16
10. High knees jump rope: 127-126

total: 20 min. 

it was intense!!! my face looked like a tomatoe afterwards! 

Dec.13/11  Used 32.5 lb SB  This WO just doesn’t work for me….too uncoordinated I think….LOL…
1/ reptile toe touch PU 15-16
2/ SB side lunge/knee up left 24-24
3/  “            “          “  right 23-21
4/ crab fighter left 12-11.5
5/        “       right 11-12
6/ SB squat 29-30

finished with 6 minute 10/20 HKS
also starting a push up challenge…….do 5 sets of 20 per day………..did 2 sets regular, 1 set wide hands, one set military…..will do round # 5 after work……….mixed them into my warm up and cool down

Dec.13/11  Used 32.5 lb SB  This WO just doesn’t work for me….too uncoordinated I think….LOL…
1/ reptile toe touch PU 15-16
2/ SB side lunge/knee up left 24-24
3/  “            “          “  right 23-21
4/ crab fighter left 12-11.5
5/        “       right 11-12
6/ SB squat 29-30

finished with 6 minute 10/20 HKS
also starting a push up challenge…….do 5 sets of 20 per day………..did 2 sets regular, 1 set wide hands, one set military…..will do round # 5 after work……….mixed them into my warm up and cool down

Gerri Lee…you did all those push ups! I got in 40 this morning, but I will try for the full deal tomorrow :)

Just got home from work, got a beer cracked, had about half, then cranked out my last set of 20 for the day. You can drop and do 10 or 20 anytime during the day…they don’t need to be all at once….