BodyRock.TV

Can’t wait to try it tomorrow!!! :D

i recently took up violin for that reason. it was something i wanted to play for a very long time, but there was always an excuse in the way. after only a few months, i am already playing bach’s minuets :o) i am also a writer, and i keep holding myself back from writing fearing that i won’t get published or that people will think my writing is a joke, but this summer, i have been writing again, and my plan is to send something to publishers by the end of the year. no time like the present! timid people get left out!

I’m the same way when it comes to my writing. I never think it’s gonna be good enough, so I have about, five unfinished books. I’m gonna start writing again though, your post has inspired me. :) Good luck to you on your writing!!!

Theres so much i want to do! I want to learn Japanese, do a triathlon, go sky diving, visit antarctica, take singing and piano lessons, write a book, do a backflip, create my own clothing line and maybe one day open a store to sell my clothes! Ive been holding myself back because im so afraid to fail at something i care about, but ive been thinking about my workouts and i realize that sometimes you try something and it kicks your butt so hard you cant sit for days but then someday it will come back to you and youll kick its butt instead. Ive never stopped working out because it was difficult, so why should i give up something new if im not immediately good at it? I shouldnt and i wont! I want to be a bodyrocker in every aspect of my life! 

COFFEE TALK RETURNS!
Awww, it’s a wayback playback!
That’s okay, thanks for all that you do Freddy and Zuzankasha.
:)

Ps, my passion is freelance writing from home! I’m workin’ on it…

 I have been having this same thing happen a lot in the past year.
First, I had switched majors so I needed to pour my all into the classes
(and we were designing a video game, which takes a lot of time!) Then I
was taking 18 credit hours, volunteering, researching, and trying to
stay in shape. Then I had to study for the MCAT, now I’m in 10 credit
hours (in the summer, boo) from 830-1630 every day but Fridays. Throw in figuring out how to fund med/grad school, where to apply, etc, and I’m quite booked. Oh yea, and there’s the whole spend time with my boyfriend thing. :P

Needless to say, I’ve realized I need to fight for some time for those
many things I’d like to try or things I want to accomplish. I ordered
some materials yesterday to try making bracelets, so I will be trying
that out soon! I figure I may be busy, but if I can’t do it now, when
will I ever learn to make time?

Thanks for this, and I wish you the best on the writing/drawing! (I used to be an art major, I liked life drawing a lot.)

Needless to say, I’ve realized I need to fight for some time for those many things I’d like to try or things I want to accomplish. I ordered some materials yesterday to try making bracelets, so I will be trying that out soon! I figure I may be busy, but if I can’t do it now, when will I ever learn to make time?

Thanks for this, and I wish you the best on the writing/drawing! (I used to be an art major, I liked life drawing a lot.)

I would love to some day become a personal trainer :)  I know I know gotta stop talking about some day and just make it happen :)
here is my time for the second part 5:42 so all together with part one and three it is 
13:24 Thank you so much Zuzana and Freddy 

Love you guys :)

I love this!  I have an interest in dog shows…always wanted to be able to showcase my favorite breed of large dog, the Bernese Mtn. Dog.  My husband is going to get one for me and my boys as soon as we find a home of our own..  Also, I love to ride horses but have so much to learn.  And lastly, I have always wanted to learn how to dance , like Beyonce  or Britney :)

Love coffee talk!!!!
Im tackling this baby tomorrow at 7am…better get to bed so I have the energy for it!!!
THANX FOR SHARING ZUZ!

I am working on emotional eating….I think it is a never ending battle. Even those of us that control it, recognize it, and improve, still face it and fall sometimes….but the idea of basically consoling oneself is unique.
It will be my next approach, when the emotional eating monster knocks on my door again, I know it will.

MY someday: “Some day, I will have rock hard abs” and “Some day I will take a trip around Europe with my daughter” Im working on them both!

These modified videos are so important!!!

All the friends I invite decide its too hard, they could never do it….
I myself sometimes feel intimidated but can now do the workouts,…but for someone who has never done them, one look and they are gone!!!

I will encourage my friends again and give them the heads up about the second vid!

These modified videos are so important!!!

All the friends I invite decide its too hard, they could never do it….
I myself sometimes feel intimidated but can now do the workouts,…but for someone who has never done them, one look and they are gone!!!

I will encourage my friends again and give them the heads up about the second vid!

this was really fast paced and fun, and tough!  i completed part 2 in 7:57.  thanks zuzi and freddy!

Oooh I remember this one..I did it way back in December 2010..:D

Zuzana, how heavy is your sandbag?

I think she said it’s 35lbs (in this video). Now she is using rocks in her sandbag and I think it’s a little bit heavier.

Part 2 took me 6:33. I am using a 20lb sandbag, so I was hoping to be a bit faster than you, Zuzana since it’s lighter. It was tough, for sure! That last set of high knee intervals really topped off the intensity of this workout. Total time: 14:33.

I have been trying really hard to eat healthy and think I’m doing a great job. The key is to put in that little extra time to prepare healthy snacks. I try to make sure we always have things like cucumbers, cottage cheese, apples, bananas, protein balls in the house and ready to be eaten. We also don’t have a lot of crap in the house. We do buy the odd bag of chips, that is my weakness.

I have always wanted to take tennis lessons, so this summer I am going to! Look out Sharapova, here I come! :-)

this is my third week working out with you!! i have to say that video uplifted my attitude… thinking more positive!!!!!! thanks

This challlenge is perfect for me because I’m  going to do this challenge tomorrow. I’m going to start training with my high school cross country team. I’ve never been a good runner and have always wanted to be. I’m nervous but zuzana you have inspired me to go and try it.

I thought the same thing LOL!

Well, I’ve always wanted to compete in Figure or Bikini Bodybuilding….

Who cares what other people think. These are your dreams and aspirations and your life. If you don’t want to tell anyone, that’s fine, just make sure to make them a reality without thinking for a second what others may think. We live only once :)

You don’t even know how familiar this sounds to me. I too switched majors and a few schools, so it took a while to get my Bachelors; then I started my Masters right away, and now, once my Masters is done, I am studying for the CPA exam. Seems like there is always something in the way…

But you are absolutely right, we have to find time for our own little pleasures in life and do things for ourselves that have nothing to do with the career. Kinda nice to see that I am not the only neird in here though :)) Good luck with making the bracelets… and with getting into the med school!!

I must say that I actually do a lot of those “someday” things. I think that a lot of it is in your mind, I’m scared of failing but I will NOT let it control my life so I do the things I want anyway. And it’s just an amazing feeling when you find that you live life the way you want it.

Now off to work (at 6:30am, yeyh…). Keep on rockin’ every aspect of our life!

yesss.. that it is.. same  here.. :)

First “someday” that I will tackle is take swimming lessons!! I’ve been thinking about swimming lessons for a while now, but it seems like I’m always too busy for it. You know what, I will find out the time tomorrow and will finally start taking the classes.
Then, I have already made plans for skydiving some time end of July.
Lastly, I want to learn how to ride a  motorcycle. Of course, the list of “somedays” is longer than that, but I think this will be enough for this summer :) Thanks!

This is at the top of my list of things to achieve: I want a six pack before I get pregnant, & I want it back afterward.  All of the BR moms with awesome abs inspire me as much as Zuzana.  Aside from that, I have tried most of the things I have been interested in.  I wish I had the time to paint & draw like I used to, but have to prioritize.  The six pack project & studying win most of the time. 

I began doing this when I turned 30. I’ll be 40 next year and I’m still finding ways to make the things I really want in my life, the things that I’ve been wondering about since I was a kid, wanting to do but not feeling ready, deserving, rich enough, good enough — WHATEVER — finding ways to make those things HAPPEN. This year is huge. I’ll be riding my horse, who was given to me at 5 1/2 months of age when her mother was killed by another horse. She is now 8 years old and was started under saddle last year. We are driving for 8 hours to ride with the most amazing horseman I have ever seen, Buck Brannaman. There is a documentary about his life that was just released in theatres. I’ve been to 3 of his clinics as a spectator and have saved and scrimped and done home daycare to be able to afford to go and ride my horse with him this summer. That’s the big one – Bodyrocking since December has helped me to get there, the discipline and rewards that doing these workouts with you daily and following your advice have given me, not to mention the strength, balance, power and confidence to tackle anything! Some of my other dreams are playing the guitar and singing, and getting my private pilot’s license. I WILL do these things!

YAY !!! That was my favourite WO !!! I did it at least 5 times… I’ll never forget it :D
so happy to doing it back again :)

I always wanted to be a comedian (comics drawer), I even got a Graphics tablet but I just don’t have topocts/issues about to draw :)
ALSO… I just don’t have time for this !!! :( all of the studying period just stucking me…
well I really not sure about it now, I’ll have to found another Activity for myself…
I also loves reading Jewish style books ;D (the bible, Maimonides etc…)

I would like very much having this character where we take its life in hand ..but me no.
I’m a little passive lack of character.
Even if since my children I dare more.
But it’s not always easy, to make the choice we want. Mainly today, where to have a job it’s not easy.
Monney is realy the nerve of the war. Without we are limited.
I would have liked being a nursery nurse, but now it is too late, no time and monney to return at school (With the credit of a house no possible madness)
 
Certainly, for some I’m too down-to-heart, lack of fun, but me, my life is it my children ! Believe me each day is a challenge with them !! haha
All what I (& my husband) do is usually for them (I do not say that they are bad rot either) but our life line is around them for their happiness, their Future, or jsut to be happy this day ;)
Perhaps it is because we lost a baby ( 2 month old), 4 years ago, that now we want to take advantage of every day !

My legs are in pain with yesterday’s workout, so this one will be killer for them !!!

You look great even with rosy cheeks :-D

hi diana,

originally posted on sept 10/2010,  second post on dec 30/2010

a duffel bag or gym bag filled with something like rice, sand, books, water bottles.  You could use a backpack same way.  someone uses a pillowcase. I use dumbells.  you could use your cat or dog or a small child!

There is so much I want to do Travel the world, learn Japanese, be a model, Learn to cook, become a mixologist, and graduate from a Pharmacy school
13:42 :)

I’m one of those lucky and strong minded ones who always did grab the horns and lived life to the fullest. I always get passionate about whatever new stuff I try. Often they are sports (I was strongly into rock climbing for years, tried rowing, horseback riding, did boxing for a year and ran 10kms almost every day until I moved to rainy-windy Scotland), or crafts (knitting, crocheting, bead work, etc.) but I also had a random ambition not long ago and I designed a unique watch (http://www.tokyoflash.com/blog/2011/02/foxi-concept-e-paper-watch-design/#more-5251). This was an exciting new territory and unknown challenge, I never designed anything before. Unfortunately my concept did not make it to the production line but I am still hoping that one day I can wear my own creation on my wrist.

My only unrealisable (if this word exists) dream for decades, however crazy it sounds, has been to learn to operate a tower crane and sit above construction sites and move heavy weights and BUILD. I love construction machines and how they are strong evidences of the problem solving and creative thinking of humans and modern engineering excellence, as well as extensions of human strength and power on a very large scale. Unfortunately I cannot find how I can enroll a course and what it takes to get into that saddle. …yet. …maybe someday ;-).

I loved those coffe talks!!!!!!!! And this workout was WOW!!!I remember that!!!!!!!!!! I’m gonna do this one tommorow….cause today i have an extremely busy day….!!!!!!!!

Wow Zuzana,
you look so awesome in this picture at the top! good photo skills both of you!
I like how even though you got rid of so much, you still have this same outfit!
I had forotten how lean you were when you were eating vegetarian!  you can sure see it in your face.
I did this one on new years day last so I expect to see major improvement tomorrow when I do it again!

What the heck, we all know it’s not a promotion site, and that I’m not trying to sell anything. I can just as well share pictures of my pride and joy.

You already uploaded a new workout but you didn’t post pictures on the old one.

I’m pursuing an interest now. I went back to school to get a degree, and I’ll graduate after this coming semester. To any moms out there that have thought about getting a degree, but think that it’s not doable with children, I’m here to tell you that you CAN do it. Getting an education is one of the best things you can do for yourself. After I graduate, I’d like to go to grad school, learn how to make functional gizmos and gadgets a la steampunk and maybe take up martial arts.
This workout kicked my butt. My time for the 2nd part was 11 minutes 47 seconds (no sandbag, but I did regular push ups). I almost didn’t make it through the third part (had to do the beginner mod of dropping on all fours instead of on my belly). To the old timers, good luck beating your old scores! If you’re new like me, you can do it! Also, don’t anyone skip the 3rd part. If I did it, any of you can. ;p

My god Ildikó
I’d totally wear that, although it’d take me a while to get into the time reading concept… No matter, if it’s a challenge I’m in.

As a matter of fact, I’d have to say I love challenges so much, I’ve been trough a lot of different stuff, wether it’s rugby at 30, surf at 35 or belly dancing at 37.
I’m a two times Phd, I’ve been trough creative writing and I’ve had two of my stories read on radio… but, and here’s a huuuuge but, I seem to go for any challenge that you can come up with, even Zuzie’s push ups, pull ups, or burpees, ballet or cooking classes, anything that won’t really be a life change…
Yes, I’ve gone trough a self probing experience… I’ve come up with an answer as to why I can’t seem to change my life into something I really love doing.
At first I thought it was because I didn’t really know what I wanted… then I realised something about myself… I can do anything I put my mind into. So, It was just a question of finding out what I loved to do. The answer was clear, I love writting… you know what happened? I sabotaged myself. Stoped writting alltogether. No words would come out, no pen in my hand, no ideas whatsoever!
I paniqued! Then I relaxed… I mean, I’ve got a job, two beatiful boys and a loving hubbie… What more could I ask for right?
It was like an harm was cut out of me, a piece, a very important piece was cut off! I cried every night and sometimes during days too.

So now, as a spiritual experience, I write for me, I see something I like, experience something that makes me cry and I write about it… then I tear the paper or burn it! Takes the pressure off writing with a meaning, or for others…

And yet I feel this challenge will ask more of me and it’s not over yet…

My time was 7:14 for part 2 and i did 35 reps coz i only used 6kg sandbag.  I also modified the first part and just dropped to all fours as i was worried about my 11wk baby belly and also in the 3 part.  Its good to be back in action !!!

I introduced bodyrock to 2 friends and they are so sore but loving it – you guys rock my world!!! and many others.

p.s. how do you like your coffee Zuzana? and do you have a favourite brand ? love your coffee chats

im hearing you !

ahhh i finished soaked, wet,  :) omg i do 13:00 minute but without sand bag, becouse i don’t have weight will be next time.
 my dream in the drawer would work in beauty spa… right now I am quiet because I have a 3 year old girl, and within a short time (September) we moved to Rome and I have to rearrange everything in our lives
.is something I have pending and if not now will be later but I will:)
kisses

AscoltaTrascrizione fonetica
 

Dizionariosostantivo weightpesoweighingburdenloaddollarheavinesspressureheftdead weightshotkilo

¿Que pasa? estas aprendiendo español? si quieres practicar estaré aqui!!! Ni xuexi hanyu ma? wo ye xuexi . Hen hao!!!!

don´t give up!! Never!!

I’m looking for new shoes on internet, and someone know the brand SKECHERS ? I see one which I like but I don’t know ??

Wow Zuzana! I’m challenging myself with the same thing!
Life is short and you’re right, it should indeed be taken by the horns!
To me it means I want my life to be about creating, preferably a positive contribution to this world, and appetite for life.
Up ’till now I’ve lived thinking too often things like: ‘oh but I can’t do it..’ , ‘what will people think of me’, ‘I don’t have the money’ etc. All silly excuses to postpone or not do things I really like and want to do to boost my creativity and playfullness; My appetite for life!
A while ago I’ve decided: NO MORE!
So it was very funny to read today ‘s post, ’cause I just planned a trip to make à major dream comeback true: At the end of july I will finally visit Italy and also the Tarot garden of Niki de St. Phalle, an artist I admire very much.
So: I Will try to get my camera in and do some burpees there. I’ll post them if I succeed.
(This Will be a true challenge to me, ’cause I’ve just started bodyrocking and I’m not very much in shape and also the thought of doing burpees with probably à few people around makes me blush already. So I recognise the fear. Everybody knows this will occur when you challenge yourself when stepping out of your comfortzone, nevertheless scary as hell, haha!)
Thank you for your positive contribution to every bodyrockers appetite for life and I hope you”ll find the courage and keep on making your dreams a reality!
Here’s to living life to the fullest!
Niene

holly crap !!! I was sweating so HARD I couln’t breathe !!! :D
pleaaaaaaase do some more Diet Challenges !!! I REALLY wants to take my diet to the next level…
Thank you so much again, <3 <3 <3 Beth !!!

First I didn’t want to workout, but a sudden feeling of enthusiasm waved over me and I just had to :D
It was a lot of fun, although it was tough. My legs hurt so much!

I finished the whole workout (4 min, time challenge, 4 min; instead of 5 sec. rests for the second 4 min, I did squats) in 14:14 :D
At the end I had to make another workout, by body and mind longed for it. So I made up my own workout. With the same intverals of this workout: 8 min. of 5 sec rest, 10 exercise. Always alternating following exercises: star crunch, diagonal crunch left, diagonal crunch
right, one arm tripces push up right, something like a plank (lay down on your belly and get up with your legs and arms, go up and down with them never touching the floor), one arm tripces push up left (total of 32 rounds)It was brutal but great!

me too!! 5 meals a day, lots of fruit and veggies included but not making the results that should be. I´ve started my diet concept again to have a kaloriecontrol

Another great start to my day!  Thank you!  I do have to get myself a sandbag.  Last couple workouts I have used my 35lb dumbbell.  Ouch!  I think my shoulders are going to be bruised.  Oh well.  Have an awesome day!  I’m heading to the beach!

part 2 :3.34, but not very easy to jump with a dumbell on the shouder !
Not very brutal finaly for legs but very good to be in shape for the day !

When I went to nursing school there were 3 single moms with kids 10 and under – who all graduated. One woman had 4 children. Two other women were in their 40′s. One pursuing a lifelong goal – she’d been kicked out of nursing school for getting pregnant (in the 60′s she’d been in a hospital program and the nuns didn’t much like that sort of thing). And the woman who taught my psychology class had returned to school after her kids were grown, got her degree and was teaching.

My dad took a graphology certificate program at the age of 70.

So yes, it’s never too late and I’m thrilled for you Tara, congratulations on your pursuits and successes.

This is great that you took the time to show a how to for beginners. Thank you for this! I am going to do this workout tomorrow!

Such a cool idea Ildiko, thanks for the photos

Hi Anna !!! :D I looked at your profile, R U veg ??? do you eat fish/eggs (do you include some animal protein in your diet) ??? I was a veagn not long ago but it really hurt me… maybe it’s cause Im only (nearly) 16 & didn’t get enough protein/nutrients fro mthis diet. well……. to the Diet issue !!! :D
I eat 4-5 meals & drinks tea inbetween, I have to admit that Im TERRIBLE food combiner & I making lots of mistakes w/ my diet……….. It’s just all too confusing !!!!! Im going to this site, it says that. going to another, says something else… I just don’t know what’s the best for ME (to my age,gender,lifestyle,etc…) to consume in my diet that’s throwing me off balance !!!
In general as U said I also trying to include a lot of F&V, & the problem begins when it more comes to the “pre-WO” “post-WO” “what to eat/never eat” “the best foods at—” “superfoods” etc etc etc… OH I wish I had the courage to ask all of those Q befront of dietitian or something but this topic is so EMBARRASING !!! she just told me “eat like everyone” – but I KNOW that a BodyRocker (at least serious one) would eat different foods at a different times to really get his results.
SOOO – I truly wish that something new would come to the site & settle our minds :D
Hopefully SOON !!! I look forward for new challenges to come !!! :)
OK so for now let’s just do our best to eat right, wish U luck !!! <3 Beth

Vivi your children are the most important. I know many people who returned to school after their children were grown – a number who became nurses!! It’s not over my darling.

Don’t give up on your dream. Love and raise your children and hang onto the dream. It CAN come true.

13:30 total.  Great workout!!

good morning was wondering what weight you guys are putting in the sandbag for this one

Thanks for these thoughts, Patricia. I can absolutely identify with you. In fact, that’s why I became an engineer back in the day. I was acting in high school, I was quite good, but saw friends going through what you described above: when they started doing their passions for money and their lives depended on their acting success, it seemed like they kinda sold their souls to the devil. I thought, I’d rather be a free spirit and practice whatever form of art as a hobby than let them consume me and make me fatigue.

So now my life is more balanced. I love my job and the challenges it brings me every day, and I have the hobbies on the side. These are daily challenges that I COULD live without but I choose not to. Makes a huge difference. We’ll always have obligations and (sometimes uncomfortable) priorities, let’s make sure that the rest of our lives and free time activities are character building and strengthening pleasures. Rock on! m/

Part 2: 5:14, total time 15:09.
It was a great workout but didn’t knock me out completely, so I went back to the Sunday bonus (Body Burn workout) and did that in another 16:21. The 2 workouts together were an absolutely super treat. I loved the chair assisted pike presses and the chair step ups, and even the clapping push ups were manageable.
What a day!
Inspired spiritually by the coffee talk and the forum posts and feel well worked out by the 30+ min thorough exercises. Thank you all, BodyRockers!

I think this is yet another first timer for me :) I am looking forward to trying it tomorrow morning!
This morning I accidently chose the “Fitness is Sexy” workout, which was harder and more sweatful than I thought. I liked it! : http://www.bodyrock.tv/2010/09/03/fitness-is-sexy-workout/.
And I love your idea about the personal challenges & goals :)
Much love, Maria

Finaly I did 2 others old workout after this one : “HALO OF SWEAT Wo” and “EPIC SEXY ABS Wo”.
I’m very happy because in 1month I beat my score for Halo of sweat that I made for the second time.
But my legs burned at the third workout !!
I feel like HULK when his pant tear in his transformation ! hahaha

I don’t have a bag like Zuzana, but mine I load with magazines. I weighed it yesterday on my gheto scale and it said 20 pounds. It feels like more, but it’s at least that much.

As you I needed to do another one…and another one !! lol
3 workout for me today, but that, it is possible only thanks to Zuzana !

I love these short intense workouts. They fit perfectly during my baby’s nap time, and my 4 yr old exercises with me. Great family time. Who knew? I’m sweating just as much as yesterday’s workout. I can’t wait to reach my next weight goal, and I know I’ll get there if I keep bodyrocking!

Hi,
I like very much this old workout, that I never made. I put it on my workout log for a next time…perhaps tomorrow, that depends of the new one announced !!

Thanks a lot for your encouragement.<3 As you say perhaps when my children were grown, maybe…

Loved the coffee talk:)  I loved what you said about treating yourself the way you would treat a best friend struggling with emotional eating.  I never thought about it that way, but it’s so true.  I try to realize that health and well-being are a lifestyle for me and that I will be working on those things for the rest of my life.  When I think that way, I don’t get so upset when I have a food mishap. 

I did all three parts of the workout, but part 2 took 16:19….not a great time.  Those full body exercises killed me.

Hi i know them they are good brand and comftable.I hope it help.If I dont know I try looking for review for the item that help to.
Stania

You hit the nail on the head again today Zuzana! And a new personal best for me! On 12/31/10 part 2 took me 8:09, on 5/28/11 – 7:42, and today 6:57!! 14:57 total. Wow.

Have a good day grabbing the bull by the horns Bodyrockers!

i really miss those coffee talks and workout tutorials,,Zuzana,,i remember watching your videos when i just had my baby,, zero strength,, not even could do a one single push up,,and you were there encouraging newbies, with positive energy and messages,, i kept watching and watching and before i knew it there i was Acting!!
 and now look at me :) i even managed to beat your scores in some of the workouts,, didn’t believe it was possible then,, THANKYOU from the bottom of my heart,, you are such a good influence,, all the love and happiness for both of you,, God bless you :)

Hi bodyrockers, i needed this caffe talk, very inspiring. my goal is to have my 4 pack and to keep bodyrocking. at the moment i have my right ankle sprained:(( but i continue exercising. offcourse i do some modifaction, i don’t jump so i just lie down and bring my knees to my chest as fast as i can. until recovery i will work more on my abs and push-ups. the important thing is to don’t stop bodyrocking!!!!

I love the design!

just done with this workout,, second part took me 4:20 min

It is simply beautiful to read your post, so much love for your children… I agree with LeMarge, time will come and you will be able to realize all of your dreams.

i really didn’t want to workout today, just tired i guess, but i did anyways i am glad that i did! Part 2 took 6:07. this is the first time i did this workout.
Have a great day everyone!

You’d ROCK Audra – do it!!!

I’ve been wanting to do it for 5 years, but just yesterday I put a form in the mail to officially change my middle name to “Felicity” – yes, I can truly then say HAPPINESS in my middle name!

I have also wanted to write and share my passion for healthy eating and the emotional/mental connection to food and aging. It’s still just a wee baby of a site, but I’ve finally started it – http://www.dheana.com

What else? …Rock climbing, sky-diving, more traveling, re-learnig Spanish and French, taking Hip Hop classes, establishing a daily yoga practice…Oh, and learning how to be a single woman in her 40′s (new break-up). Yes, many adventures to grab on to!

Such a timely and on-point coffee talk Zuz. You’re so tapped in to your community, I love it! YOU, my dear, are a true inspiration! :) Thanks!

I really liked this workout! the second part took me 6:24, but I did it with the beginners modifications. I did part 1 and 3 without modifications though and really pushed to my maximum. it feels sooo good! :)
during part 3 standing up again after getting down on my belly became kind of a mental challenge for me, but I like that in some way as it makes you feel proud of yourself when you pushed through the workout.

WOW!  I totally pushed myself today and I’m SOOOO proud.  I’m on day 2 of my 9 day cleanse which means not a whole lot of substance I can have until tomorrow.  I’m proud of myself for being on a low energy day but still forcing myself to do a tough workout before my full day of work started.  THANK YOU Zuz and Freddy!  I feel great now!  :)
PART 1 & 3: Interval training- luv’d it!!
PART 2: Sandbag full body exercise- 30 sets@ 5:34…..sooooo proud!

Wishing you a fantastic day BODYROCKERS!!!  :)

I got my dip station today, woohoo :-)))

Live like today is your last… I love it.  Your challenge was my birthday resolution… pursue the things I really want, focus on my strengths and not my weaknesses and be true to what I really want. So far I’ve jumped into a new writing career, finally planted a garden, picked up my first modeling job and getting ready to start learning Spanish.  

What are your goals, if you don’t mind sharing?

;)

part #2  35 lbs bag
Sep ’10  7min 51sec
             6min 06sec
june ’11  5min40sec
thanks guys

this was sooooo good. :)  I did it in 16 min.  and now im dead. :)

Hi Bodyrockers!
I didn’t
know where to write this… I need help. I’ve been bodyrocking for last 7 month
and i love changes in my body. But for the past 4 weeks I am felling really tired
and  my cravings for sweets and junk food
are enormous. It became really hard to control them. I am in constant battle
with myself.
I would really appreciate if you could tell me how you overcame your cravings,
that I can start rocking my body again as I did :)
thank you for every comment :*

Another thing I’ve learned from you…your ‘grunting’ and heavy breathing during the workouts are not just ‘for show’…it really helps to release in this way while pushing at max effort. I’m on the floor now and starting this workout. I CAN do this!

Another thing I’ve learned from you…your ‘grunting’ and heavy breathing during the workouts are not just ‘for show’…it really helps to release in this way while pushing at max effort. I’m on the floor now and starting this workout. I CAN do this!

Dhena, you are an amazing source of positive energy, joy, love and inspiration. I read your blog, and I find it very interesting and professional. Congrats with it and your new beautiful middle name :)
Love, Maria

Don’t have a sandbag, so needed to add something to make it equal to your workout here….here is what I did:1) High Knees 10 secs. On floor rest 5 secs. 4 minutes total.
      2)Your ‘cross over toe touches’ (forgot what you call them, but love them) one on each side. Squat. Cross over toe touches, one on each side. On floor, push up with knee raise (I call them ‘Attaboys’ because they remind me of a male dog peeing). Back up and repeat. 10 minutes total.
      3) Repeat 1. 4 minutes total.
      4) Since I didn’t have the sand bag thought I needed to add to the challenge…5 Hungarian squats then 5 alternating one legged push ups (5 each leg). 4 minutes total.
22 minutes total!
I am wet all over with sweat and I love it.
BodyRockers…I’m 57. I can do it, so can you. THANK YOU ZUZANNA AND FREDDY! 

It was a fun, short workout, ideal to recover from yesterday’s :-)
4’45 for part 2, and always between 23 and 25 high knees in the 10s intervals.

I like your older workout! That was new for me! My score: 5:27 for the part 2.
I really like that you sharing your thoughts, this is close to me. This was the second thing why I started to follow your site :D I always want to feel good in my skin. I always want to learn languages, like English (more, must :), German, and more languages. I do this way now. I would like to study healing and to help people to live a healthier live. My dream is to have a violin again (when I was little girl I was learning to play violin), and learn to play again :) And to be healthy woman, mom, parent and grandma in the future. I want to be a better runner, running marathon. :) I do every day for it. Your workouts give me power every day :) Thanks

Thank you SOOOO much, Caitlin. Can I seriously just approach somebody on a construction site? Won’t they think that I just escaped from the asylum? Cool. I’ll give it a try.

haha 100% agreed!! i’ll never say a word about those tennis players again!

Thanks, I’ll let you know if it’s selected for production. So far they have not contacted me that they like my concept that much.

i made one out of a duffel bag, some garbage bags, some duct tape, and sand.

SO true, if I dont regulate and control my breathing the way I learned to here, I would never  make it past any of these workouts…
even still some of them make me feel dizzy by the end!

Hey Zuzi

Making sure you’re on top of your ‘Someday / Maybe’ ambitions is very important, but I think deciding to do them all at once isn’t the right approach. While it can be very stressful to stack your ambitions on a neverending pile and worry when you’re ever going to do it all, it can be even more stressful to burden yourself with more stuff than you can realistically handle at any one point in time.

I heartily recommend a book called “Getting Things Done” by David Allen (incredibly famous in its circle and has a not-so-small fan-base formed around it), regarding how to tackle your “Someday / Maybe” ambitions using an approach that ensures they will not end up forgotten in a pile, but ensures that you tackle them in a doable and stress-free manner, and integrate it harmoniously with your ‘daily’ and mundane tasks.

His approach (modified to my needs since) has worked miracles for me. I’m doing things I thought I’d never have time for. Equally, I’m no-longer stressing about the stuff I haven’t managed to do yet, as I know that they’ve entered the ‘system’ and they will be done at the best time possible. :)

As for the “will I be good at it”, who cares. Besides, chances are, if you enjoy it, then you’ll be good at it (eventually, anyway). And if it’s on your pile, it’s probably because you enjoy it, so go for it.

Holy Moely! woha! that was a good workout, i felt so pumped when my dad walked into the room and felt my sandbag and said that i was embarrassing him cos he found it heavy! it made me so motivated to push my hardest because he used to box all the time so he wouldn’t be a weaklink or anything! i’m bumped my bag upto 14kilo now so i’m really proud :D!!

 my scores were-
High knees( i recorded the scores while i was lying on my belly!) -36-30-29-32-33-33-34-35-36-36-37-35-39-36-36-35
 my time for part 2 was 5min 25sec
High knees Part 3 40-40-40-42-39-38-31-39-40-37-37-38-40-40-39-30

Hi Zuzana,

I’ve done most of the things you mention including small engines repair! :-)

If I did something special it would be either Scuba Diving classes or trying Sky Diving, but not right now.

–Chris
PS you shouldn’t care what the others think of your work and you would be good at Life Drawing!  You have a good eye for these things I think.

Hi Barbara,

You getting enough proteins in your diet?  Also try before eating anything a couple sips of warm water.  I find this often kills the cravings for sweet things.  I honestly don’t know why that works for me, but it does.

Take care,
–Chris

Thank you Maria – you’re so sweet! This just made my day! :)

That was a good work out. I am dripping…  I had a hard time dropping to the floor during the 5 minute rest. That alone pushed my body. I did the sandbag full body in 6:46 but I had to do about fifteen, right in the middle, on one knee but I pushed for regular ones at the end. I haven’t lost much weight yet in the 3 weeks that I have been bodyrocking but I feel great. I have started to record measurments instead. Thank you so much for the videos. I love them and can’t wait for the time when my baby goes to sleep and I can do them. I am also on the carb challenge diet. 1 and 1/2 weeks down and no carbs.

We use the power model sandbag :)

Wow, I’m inspired.  These are great results!! 

This one was tough.  I really had to talk myself into completing all three rounds, but I did it.  By the time my interval timer told me I was done, I wantede to scream for joy!!  This was really a challenge for my body and my mind.  I can feel myself becomming more strong and determined with each workout.  My time for the sandbag squats is 8:57. 
My goals…my dreams in life…I want to live a quite and peaceful life with my husband and dog.  I want to have good friends who share my morals and values.  I’m currently painting in my spare time and gardening. 

hi guys!

I don’t know why but I thought this one was going to be easy! ha ha
What was I thinking!
I do not remember it being this hard last time!
Like giving birth we forget how much pain it was! lol

high knees – 38,28,30,28,28,28,26,26,26,24,26,26,24,26,24,26
last time      (25,20,20,21,20,17,20,19,20,20,18,19,18,18,19,20)
sandbag body challenge – 8 min 16 sec (10 min 50 sec)
high knees – 34,26,30,26,28,24,26,24,24,22,22,26,24,22,20,20
                  (24,22,22,22,21,23,23,22,20,20,22,20,20,22,20,22)
I think I improved pretty good!

Nice to see that you took those sportwear with ya! I remember the day you bought the white pans and showed us the tiny trick to make them look sexy on the hips:)

You are right-live the dreams we have instead of having them in mind. I´ve made one of my dreams come true and had to give up, because I´ve noticed it was a big illusion.
Now I make new dreams to make them come true:)

My score:
part 1 & 3:  about 26-29 reps per 10sec.
part 2:         7:22 min

Love, Carol

p.s. get well soon, Freddy- and hang in there! ( without “sweet Zuzana kisses” :P)

Hi Beth! :) I turned vegan right after my 16th birthday (was vegetarian for a bit less than a year before that) and since then (nearly 8 years ago) read everything health related that I could get my hands on, so I think I know quite a bit on the topic and hope I can be of some help. I also had a healthy vegan pregnancy and my 11 month old son is also raised vegan and he is totally thriving! :)
so feel free to ask my anything relating that topic if you wish. Do you know if there’s a way to send PM here? (I’m still knew here…)
you’re totally right that there is lots of conflicting information about health out there and it can get confusing. one thing you could do to find out what’s working for you specifically is to write down everything you eat and then a little bit later write down how these foods made you feel. like for instance if you felt energised/happy/satisfied or bloated/heavy/depressed etc. after your meal. it’s a bit of work, but this way you can find out pretty quickly what foods go well with your body.
since you mentioned that you might not get enough protein: unless you’re undereating it’s very unlikely to get too little protein, since amino acids are in everything. on the other hand most people eat way too much protein, which can be very damaging to the body.
in general it’s a good idea to eat foods that are as little processed as possible and to get in lots of leafy greens, but you probably know that already anyways ;)

Hi Bodyrockers! 

I have idea I would like to share and see if it’s good.  July 1st is
Canada day  I would like to make this also an annual give back to the
Lights day  That is the official Bodyrocker Zuzana and Frederick Light Appreciation Day.  You can buy them a cup of Coffee or just say thank you.  If you like this idea like this post!

Thanks,
–Chris

I’ve been meaning to do a few things:
Try out archery
Get my skydiving license (but I’ve gotta save up for that first!)
Get my scuba diving license!

:)

hey I found an older workout routine that could be challenging to beat:
http://www.bodyrock.tv/2010/08/31/perfect-butt-workout/
tough speed in it :)

And when we start doing “Home Challenges” again :D?!
(http://www.bodyrock.tv/2010/10/12/home-exercise-challenges/)

Great challenge Zuzana.  I am going to flamenco class next week and am saving up for drumkit lessons.

I’m curious where you’re working out at. This looks nothing like the house in the house tour you gave a few weeks ago.

Awesome workout! I’m going to do it this eve before dinner.

Damn woman!!!!!  My butt and legs are so tight right now !!!! Hopefully I can still move by the morning.  With all of the squats yesterday, then the intense leg burn today, I hope you focus on a different body part tomorrow…I used 30 lbs in my sand bag, my time was 6:21  …did both rounds of high knees and power ups..didn’t count..great workout

14m34s for all 3 parts. the shelf part of my booty feels tight =]

Woo Hoo! 6m 2s for part2. Your killing me with all this sandbag training lately!! I LOVE IT!! My strength and definition has really ramped up last week or so, thank u :)

I believe this was in september when they were living in Canada?

I can’t “like” it but I do like it! lol

Oooh I never said I did all the push ups properly!

I love it!  lol
me too!

That’s almost exactly what my score was when I did this workout in January.
Keep it up!

awesome!

So Awesome!  I loved this workout.  I was dripping sweat.  Loved it. 
I averaged 29 high knees and part 2 was finished in 7:49. 
Thank you for the great workout!

You will love scuba diving. It’s a wonderful world! Have fun

Good for you!! I’m sure there will be many more to come!  

Good for you!! I’m sure there will be many more to come!  

I did it this morning ;) What was your score ???  :p
Now i’m going to make today’s workout “hot fit & fight in 2011 ” which is the same that “Sexy beast wo”

In later,
Kisses <3

HOLY C…. I am soaked in sweat now!!! I really pushed my max of max and managed between =
40 to 33 High Knees in every round. Part 2 = 03:37 with my 15 kilo sandbag.What a great sweat fest, just like the ones I get from the longer routines. Amazing!Thank you, Z & F :)Have a wonderful Thursday, friends.Much love, Maria

Hey Vivi! When there are only 5 sec. “rest” I don’t take time to note my reps :) I focus on form, speed and max reps. Did you enjoy it? I just did yesterday’s Wow Booty and I am SOAKED in sweat. I can’t believe if you didn’t find it just a little bit hard. I pushed my MAX. I will maybe also do the Sexy Beast now, before my lunch date with my little brother.
Have a wonderful day, dear.
Much love, Maria

It’s true 5seconds is very short to write, but for this one I can.But for the one I made yesterday it was too short ! I lost 1,2 seconds each time…

For this one you just finished I used only 10kg so it is easier, than 15kg. But I don’t want to put more, because I don’t want my thighs gain too much muscle ;)

For 2 weeks i have little puppy in my flat:) The dog is so absorbing, I have to devote much attention to him, and there are others things to do at home. I dont have time to do workouts every day and i miss it :) But i try! Today i will do this workout! 
Zuzi, how did you learn your doggies that they dont bother you in your workout?:)

Not my best effort today.  l couldnt get into any sort of rhythm with part 2.  My time 8:47sec 13kg bag

Dheana Felicity, this is already a rich enough web site you have there, I cannot wait to dig deeper. Thanks for sharing. And congratulations to the name change too.

:-D Don’t worry, you’re in the majority. I know these geek watches are not everybody’s cup of tea, and that my concept’s time telling takes a while to get used to. …but I’d still like to believe that my watch is prettier than the average designs of the site. :-P

i’m so proud of myself today, i felt strong & was pleased with my time. i can feel myself getting stronger, i was able to do all the pushups REAL without dropping to my knees!

my total time was 13:42! it took me 5:42 to complete the 30sets with my light sandbag (10lb)

Hi BodyRockers.
Cool workout, i hope i beat my personal best. I remember doing this but back then i use to write my rpes in a piece of paper.(hopefully i’m gone find it)
The second part took me 6.34 Min.
Have  a good day all.

excellente idée! demain, je remercierai zuzana et fred. bonne journée.

High Knees – min 2530 sets SB Fully body:  6:32 (used 16K/35# KB)High Knees - max 29/min 25
ADDED:50 KB Snatches 25R/25L – 16K/35# Kettlebell
L-sit Hold on parallettes – :33/:40/:43

5:45 for part 2.  Nice, fast workout!  But with sweat involved, of course!  That’s the only way!  :)

Things I’d like to do in my lifetime: I call it my BUCKET LIST! 

I would like to run a half marathon before the year is up and a FULL marathon before I turn 40.  I usually run by myself, but about 3 weeks ago I joined a running group.  I love it!  :)  So many fitness levels and the support and camaraderie is wonderful!  (JUST LIKE THIS SITE!)   This is just a few of the things I’d like to accomplish.  I have 2 young daughters and I would just like to be the best mom I can be and raise them to be loving, confident, strong Christian women!  I think, as a parent, that’s the best accomplishment I can do with my life.  :)

Vivi, your muscles do NOT get bigger from adding more weight to your sandbag. That is why Zuzie does it the whole time. She keeps adding more. If you don’t do that, a lot of exercises will soon feel way too easy for you, since your fitness level seems very high. I am just saying this in care for you, my dear. Women are not capable of growing large muscles, unless they eat VERY big meals and take lots of supplements. The ammount of food and protein makes you bigger, that is why male bodybuilders eat the whole time! But when you eat like you do, 5-6 smaller meals a day, you should never worry about that. You want your legs to become stronger each day, right? ;)
Love, Maria

So my emotional eating problem is this: When I’m happy I actually eat more. When I’m stressed I don’t really change how much I eat but my body gains weight because of the stress. Talk about a double edged sword! ugh

14:01

Me too, on the dancing :) So I have to STOP telling myself: you can only become a great dancer, if you practice from the age of 3-5… bullsh…!!! :)

…. I am exactly the same “type”, i totally feel you on that point!

I am still thinking about what I want to add to my life that I have always wanted.  Perhaps constant inner peace??
I was up at 3:30am, which is a good thing (I go to bed early).  There is nothing better than waking up super early and listening to the stillness and reading a good book.  I felt really good and did an hour and a half run waaaay up the mountains to a breathtaking ravine that the Hawaiians say is home to the female deity.  Took a few minutes to savor the view.  Made it back down before the sun peeked over the mountains.  Did this workout:
1.  28-32 hi knees each time
2.  4:21
3.  26-32 hi knees
Added a few more push ups, pull ups, and ab exercises.  
It is only 7:30 and it is my day off so I am going to take the paddleboard out around the reef and enjoy the view from sea level.  So far today I have had nothing but inner peace, haha!

Dheana – this is probably creepy, but I always read your posts and find you to be really inspiring. Congrats on your new and fitting middle name. Your site looks great, as do the recipes. 

Great workout – I beat the last time a little bit. The 2nd part took me totally 6:27 (with 9kg SB).

First time I did this workout was way back in December 2010. Hm…unfortunately today I didn’t exactly beat all my PR (personal record).
Part #1:
41-38-30-25-27-23-25-24-24-23-21-23-18-20-20
(old 30-25-30-28-30-27-28-20-20-20-25-20-20-20-20-20)

Part#2: 5:58 (old 5:52)

Part #3:
38-25-24-25-20-20-16-20-20-17-18-20-20-16-18-17
(old 34-25-30-26-30-20-28-22-20-20-25-22-23-25-24-21)

Oh well, not too bad either. For sure, this time my high knees were actually high for the entire 4 minute interval. Getting up back from the belly was the toughest part, especially when I tried to write down the reps within 5 seconds.

Hm I just recently completed my portfolio website, something that I should’ve done loooong time ago. It actually made me feel good when I completed it so now I can start searching for a job. It’d be much better if I already had it while I still had my old job so when things happened, I should be able to jump to another job right away, instead taking a month off etc. Anyway, it’s better later than never right?

My next goal would be learning more web technologies, sharpening my skills etc so I could be a better asset for the next company and it’d be good for myself as well.

Aw, Ugamerican – I don’t find that creepy at all. In fact, I’m flattered and touched by your comments. It has actually been my experience sharing comments here on Bodyrock that gave me the courage to start my own blog, so your comments are actually quite pefect and very encouraging. I hope to get more recipes and posts up this weekend and maybe even try shooting a video. Eek! :)

Thanks again for your support! :)

Thanks ildiko, you’re so sweet – and your encouragement means a lot to me!

I’m not sure if it’s a “long” weekend where you are, but I hope you have a fantastic one!

Sometimes things happen that are out of your control. No matter how much you want to hang onto them, sometimes the best thing to do is let go. I have been going through a very stressful few months, and in turn my healthy diet, that I have been following with Body rock, disapeared, and I ate very little. I have come to realise that I just have to accept what has happend, and move on, by doing things that are important to me. By taking steps to do the things I am interested in and getting motivated again, I feel happier & my appetite is back. Happiness comes from the inside, and doing things to make yourself happy. Once you got that, anything else in life that happens is a bonus! Thanks for your motivation and supportive words Zuzana.

Hello out there Bodyrockers!!  The last time I did this workout back in December 2010, my time for part 2 was 8:17.  Today it was 4:36!!!  I thought I was in pretty good shape back then…makes me wonder what was going on at that time.  I know that I pushed hard today, it’s definitely possible (painfully obvious) that I didn’t give my all last time.  Have a fab day, peeps!!!!

Perhaps , but for today 10kg is enough for me !!! And my dumbbell is a 10 kg one no more.
So for the moment it is ok. Maybe if later , it is to easy i put an other weight more ;)
But now 15gk, Nooooooooooooo thanks !! hahaha

And I don’t eat 5 time a day, i’m always at 3. Just sometimes I take a healthy meal ;)

Wow.  My time for the second part was 8:43, which surprised me.  I thought I would get in the 6-minute area.  however, I tried making a “sandbag” for the first time by putting 30 lb of dumbbell weight in a bag, and the bag was kind of bulky and awkward.  Also, I have downstairs neighbors, so I used a cushion for the knee up;s and to throw the sandbag down on.  I then had to rotate sideways for the pushups.  So, I don’t know…the extra caution and moving around may have added on time. :)

I have always been the procrastinator type, everybody sees it as me being lazy…. but deep down i have always been scare. I come from a family that is extremely cautious, so without wanting to they discourage me. I have never gotten a bachelors degree for the discouragement… “you can’t work a full time job and study full time at the same time” they say. I have an interest in becoming a nurse… You encouraged me to do the admission to a university to become a nurse, with a full time job and to start working outwith you. Thank you for your inspiration.

This is exactly what I hope will happen once I have children. My parents were sedentary (and still are, mostly), so establishing healthy eating and fitness habits will be very important from my perspective. I love that you paint the image that it’s not something you have to do ‘when no one is watching’ and that the kids join in! 

I am great at the exercise part of fitness…. but the diet part is the ONLY thing I can NOT get down. I’m like you. I am an emotional eater, particularly when I am stressed as opposed to depressed. It doesn’t help having a boyfriend who is the same way, so we kinda make a pretty bad combo when it comes to eating, haha. You mentioned in you previous video about eating veggies five times a day (right?), and I never thought about doing that, so I am going to try now. When I get my paycheck, I am going to spend the money I normally spend on clothes to buy veggies so I can eat them all day every day! So, thank you for that advice.

This has absolutely nothing to do with your workout, but as you asked for some veg-centric recipes, scroll through this article for a bunch of goodies, most all with a healthy dose of the mighty plant :)
http://www.runtex.com/web/1-174.asp

I set a PR =D Last time my time for part two was 4min 59sec and this time it was 4min and 15sec. I felt like I just blasted on through this workout! IT was amazing! 

I did it yesterday Great workout!!! the 2nd part took me 5 minutes 14 seconds with 10 kg weight. Then I did 30 minutes of yogga. Today I’m so sore but did fit-boe in the morning & gonna do 360 rep badass workout in a half of an hour. 

first time with this workout, I did 2º part in 5’50” with 12kg… Have to improve a little bit.

first time with this workout, I did 2º part in 5’50” with 12kg… Have to improve a little bit.

incredible!  that’s really inspiring.  And what a commitment to change everything so completely.  Well rock on! (with or without the spray-tan)

Hey Dheana! I love your website and topics :D Bookmarking this for sure! Congrats!

Everyone is different and our muscles react differently. 
 
I also have muscles in my legs which get bigger easier.  So I don’t use any weight for the most part for the squats etc.  my thighs are so hard now, a little fat needs to go so I can see the muscles better lol (and my butt has risen too!) 

Zuzana does do a lot of movements for the legs and butt, one of the reasons you can burn calories so well.  these are big muscles and they burn calories.

You could also trade out one exercise for another, so if you think there is to much leg work then substitute a different exercise.

There is also our perceptions of ourselves, you may think that your legs are large but admire someone elses and think they are smaller when they could actually be larger. I bet you would be surprised if Zuzana told us the measurement of her thighs.

Another thing, since our legs are such a large muscle it can be difficult to measure at exactly the same spot every time and if you move the tape up or down a couple of centimeters you can get different measurements.  I always measured right at the point where my butt met my leg and since my butt is higher that is higher up on my leg so the measurement is slightly larger.

It is funny how we can focus on our negatives (perceived) and thus ignre the positives, if you love the workouts, do they make you feel great? Maybe your biceps are also 2 cm bigger, maybe your waist is 2 cm smaller? 

 try not to focus so much on just one thing, and make sure you look at the whole picture

just some thoughts :)

hi vivi & maria

I just wanted to let you know that you can gain in size in your legs if you lift heavy weights, some of us are possibly predisposed to it.  when I was in my early 20′s I used to do bodybuilding type workouts and in trying to tone up I managed to gain to go fom 9.5 inch arms to close to 12 inch arms and my thighs grew from about 19 inches to 22 inches. I used to love doing the leg press until I realized how much my legs had grown.  I have kept these measurements ever since and I’m in my late 40′s (in fact I’m bigger now because of fat over these muscles)

so now I do zuz’s exercises and most of the time I don’t use any weight and this is the hardest my legs have ever been.  I still find the exercises hard without weights,  the moves can be done faster, or slower or deeper or higher to make them more challenging when the need arises.  I personally will make sure that I do all the above before adding too much weight.

so if you are a woman who can gain a fair amount of muscle you might not want to add too much weight if you don’t want to be bigger but if its hard to gain muscle for you then adding weight is a great way to go.

you can even see this in zuz, look at her today, and then go back to 2009 and see how much bigger all her muscles are.  I think she looks awesome but not all women want to be this much muscle.

thanks, I actually thought they would be better but am happy with them!

6.15 and great post today…

great workout and sweaty as a….I don’t know, what could be more sweaty than me now??? ;-) I did not use the timer….and I do not regret it!!!!! 

I enjoyed this one.  I did the second section in 4.55

My time was 4:49 Yay! I loved this one, it was so short but intense at the same time, amazing! No long workout hours needed!

That was REALLY intense. My average number of high knees for both rounds was around 30 or 32 in the 10 seconds. And it took my 5:25 to finish the 2nd part, granted I only used a 15 pound weight while your sandbag probably weighs around 30 lol but I still worked hard :D 

Oh my goodness I almost threw up! Lots of jumping up and down from ALL THE WAY on the ground. Haha fun though. Enjoying my post workout protein bev and a nice salad. Salads are a great way to clean out all the veg from the fridge, eh? :)

Oh my goodness I almost threw up! Lots of jumping up and down from ALL THE WAY on the ground. Haha fun though. Enjoying my post workout protein bev and a nice salad. Salads are a great way to clean out all the veg from the fridge, eh? :)

This was a great workout – thank you! Also, I really like where you guys seem like your headed with this website.

Thank you very much for this fantastic workout, Freddy & Zuzana :) I am new to bodyrock but I loved it by the minute.

Just start following everyday or you can go back and pick a workout. There are hundreds of them. You will have better results than going to the gym. I wasted my time at the gym for years and when I found this site I lost 10 pounds in less than 2 months and was much stronger.

Good work Gin, rock it!!

You will have more energy after this.

I just finished this and beat my PB for all three parts from the 28th of May:):):)
I have gained a lot of strength in my arms and legs because I recall I
struggled a lot with this one lifting the sandbag and doing the pushups.
I was not speeding through this workout but I found I could swing the
bag up with my strength and do my push ups with more strength.

Part 1. 546 High knees in 4 min (365 High knees old score May 28th)

Part 2. I just finished 30 reps in 5:58 and I am so excited because I beat my PB by 1:51 min – May 28th time was 7:09:)

Part 3. 574 High knees in 4 min (376 High knees old score May 28th)

This was my first time doing this workout, it was quick and I liked that!! Here are my scores:
High knees: 823
30 Full Body Sandbag sets: 3:42

Thanks Z&F for another great sweat!!
Go Team Canada!!!

This was my first time doing this workout, it was quick and I liked that!! Here are my scores:
High knees: 823
30 Full Body Sandbag sets: 3:42

Thanks Z&F for another great sweat!!
Go Team Canada!!!

I finished the second part in 11:24

I did not use the sandbag since I kinda felt I might die after the first part! I really didn’t think it would be that hard! I watch you do it and I always think “It can’t be THAT hard”…. Then I do it… Why do I think I can do something as easily as you do it Zuzana? I know I have to be doing your workout for at least a year+ to get at least close to what you do! 

Seriously tho, Thank you! You guys are absolutely AMAZING! I love you guys so much! 

Oh this felt good today :) I beat my old score from 5:42 to todays 5:01 :)  YAY!!  thank you so much Zuzana and Freddy

i just finished and i am nacked,but good workout…………….petra london

Hi people.  Going back to this one today while the burpee tour continues.  Booty booty booty … 

Happy booty day. 5min for the second part for me, with a 5kg sandbag.  burpee for erin.