Jul 1 2011

Fierce Friday Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Freddy here – first of all happy Canada day to all of the BodyRockers on Team Canada :) As many of you guys know, I am Canadian so I will be raising a glass to the Maple Leaf today :)

Thanks to everyone who wrote in and shared their thoughts on the pros and cons of having children. At last count there were over 600 heartfelt responses from BodyRockers, and it was especially cool to hear from so many dads on the subject. It seems like a lot of BodyRockers out there have strong opinions about this subject, and overall I felt like many different points of view were represented. Your comments sparked another conversation between Zuzana and I about our own plans, and we have decided that when the time comes we would like to investigate the option of adoption. That is not to say we won’t choose to try and have our own children, but there are so many kids out there who don’t have the love of a family that if we do choose to become parents one day this is something that we will take a hard look at.

Today we are going back into our workout vault and pulling out a killer workout that we did for the first time in November 2009. If you have been BodyRocking with us for a while, you might remember this one.

On a side note Zuzana and I are celebrating our 4th wedding anniversary this weekend (our Anniversary was June 29th). Last year we celebrated in Kingston and shared the recipe for our dinner with you. It’s hard to believe another year has past so quickly!

Enjoy your workout for today and check back for the tasty fat loss recipe we will be posting later today :)

Cheers!
Freddy

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 4
  • Jum Squat & Touch Down20 reps
  • Skater15 reps - each leg
  • Reptile20 reps
  • One Leg Hop Kick20 reps

Get your gear for this workout here:

Instructions:

Set your Interval Timer as a stop watch and try to complete 4 rounds of this circuit as fast as possible

1. Jump Squat & Touch Down – 20 reps

2. Skater – 15 reps each leg

3. Reptile – 20 reps

4. One Leg Hop Kick – 20 reps

Watch the video above till the end, to see the instructions for each exercise so that you know exactly what to do and try this workout at home.

JumpSquats

Jump Squats with Diagonal Touchdown – 20 reps

skater

Skater – 15 reps on each leg


reptile

Reptile – 20 reps

oneleghopkick

One Leg Hop Kick – 20 reps



Around The Web
  • Athena

    Oh yes, that is it!!!!!! Sooooooooooooooooo beautiful! I love the hair color! Gorgeous hair on a gorgeous woman! The hair did not make you gorgeous, you made your hair gorgeous! Smooches!

  • Gwyn

    Happy Anniversary!!  Here’s to many more for you two:)

    Zuzi your hair looks BEAUTIFUL!  I liked it before, too, but you look absolutely stunning:)  Have a great weekend and thanks for the kick ass workouts this week.  I’m bootylicious and I love it!!!

  • Anonymous

    Congratulations on you anniversary, you two are ADORABLE :)
    going to  do this workout RIGHT NOW! will post my results in a bit

  • Guest

    I just recently got onto this site and it is amazing! The workouts and the people are the best! I just resumed workouts after a long break and I am SORE!

    But thank you guys for this and keep bringing it!! 

  • Ash

    I am glad you still decided to be a mom and thank you for the workout tutorial. :)

  • http://www.facebook.com/people/Kailei-Bearface/1575063393 Kailei Bearface

    love the new hair!! it looks great on you and really compliments your face :)

  • Ash

    Oh I forgot to tell you guys happy belated anniversary.
     

  • Anonymous

    Adoptions is AWESOME.  I’m a natural child of my parents – but I have three adopted brothers. 

  • Majo

    haha, that’s awesome! Freddy just found out he is adopting a child. Great work out by the way.

  • http://delightfultastebuds.com Jos

    Aww Happy 4th Wedding Anniversary to both of you!! My hubby and I just celebrated our 4th year wedding anniversary in beginning of June as well :)

    • Donna

      Happy belated Anniversary for early June Jos:)

  • Blazerlr2000

    Happy Anniversary. May you have many more to come.

  • Blazerlr2000

    Happy Anniversary. May you have many more to come.

  • http://www.facebook.com/profile.php?id=676658377 Emily Danchisin

    Happy Anniversary! I hope your weekend is wonderful! 
    Looking forward to this workout! And about adoption– it really warmed my heart to see that you wrote about that! :)

  • http://www.facebook.com/profile.php?id=676658377 Emily Danchisin

    Happy Anniversary! I hope your weekend is wonderful! 
    Looking forward to this workout! And about adoption– it really warmed my heart to see that you wrote about that! :)

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Oh wow. I managed this in: 15:03…
    Hot, tired, sweaty… Great for 2 workouts in a day! :D

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Oh wow. I managed this in: 15:03…
    Hot, tired, sweaty… Great for 2 workouts in a day! :D

  • Eleni Greekteach

    Z, I love the new color!  But I’m biased, it’s the color I dye mine:) 
     Happy Anniversary weekend…it made me realize this is my Bodyrock anniversary month…I started 1 year ago!

  • Eleni Greekteach

    Z, I love the new color!  But I’m biased, it’s the color I dye mine:) 
     Happy Anniversary weekend…it made me realize this is my Bodyrock anniversary month…I started 1 year ago!

  • Anonymous

    Happy Anniversary, many many happy more to come ! You two are such a cute couple ! I am sure you’ll be great parents, you both seem to be such loving, kind and fun persons and you’ll be such great role health models for them. 
    I like this hair colour, Zuzana, and your haircut too. I wonder how you’d look as a redhead ( maybe a dark red, like the henna colour- I really like henna :) ). 
    Have a great long weekend ! 

  • Anonymous

    Happy Anniversary, many many happy more to come ! You two are such a cute couple ! I am sure you’ll be great parents, you both seem to be such loving, kind and fun persons and you’ll be such great role health models for them. 
    I like this hair colour, Zuzana, and your haircut too. I wonder how you’d look as a redhead ( maybe a dark red, like the henna colour- I really like henna :) ). 
    Have a great long weekend ! 

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

    You guys are so amazing. You will make great parents when you do decide to have/adopt kiddos of your own :)! They will have a blast traveling around the world with you guys haha! Happy anniversary to you guys! You’re amazing!

    I’ll be completing this workout tomorrow :)!

  • http://twitter.com/BrandiQuinlin Brandi Quinlin

    Happy Anniversary! My husband and I are celebrating our 9th today on Canada Day!! He got me a dip station!

    • ivy

      cute cute cute!!! :D congratulations to you two!!!!!! ♥♥♥

  • http://www.facebook.com/profile.php?id=100000480311767 Clara Ellie Martin

    Freddy and Zuzana. I tried to be involved in the convo from yesterday but my computer was fighting me. Wasn’t meant to be. I’ll just leave it at, I LOVE children but I have chosen not to have any of my own. At least for now :) LOL!! For me that decision requires a realm of commitment that I’m not yet willing to accept. I’m not just talking the obvious, I’m talking about the responsibility that comes without warning. I won’t go into the details but I will say they are things that I believe most people who decide to have children don’t take into account. Sure they’re worst case scenarios, but I believe for me that it is important to accept even the worst scenarios when making a decision. I’m not a control freak, if it’s meant to be it’s meant to be LOL!! But I still always try to make well thought out decisions and yet accept what life has in store for me.

    However, if I WERE to change my mind I would definitely adopt. I am adopted from South Korea when I was 3 months old. My adoptive parents are my real parents. My parents had 3 boys before adopting me. My Mom didn’t want to have anymore boys naturally and after my father spent so many years in Asia for Vietnam and volunteering his free time to an orphanage, they decided to adopt from Asia.

    The amazing story is not me, but my 5 Chinese sisters my parents adopted afterwards. All different ages, all with very different stories. [So yes, I have 3 older brothers and 5 younger sisters] I love my family more than anything but this story [at least at this time] isn’t entirely happy.

    Adoption is it’s own beast especially if you adopt older. After me my mom wanted to adopt older girls because those are the forgotten children. Everyone wants babies, everyone forgets about the kids who are older. The problem is most of my sisters have been through horrific situations from their past and it has affected them to this day. While for the most part they are functional beautiful girls, they have their own demons and our family has had our ups and downs with staying connected or not. I won’t go into detail unless asked, but I’m just saying that at times it can be tricky.

    But in all honesty, it’s like any huge decision. Adoption, especially if adopting and older child is it’s own beast. But it is almost the same as deciding to be a parent in general. At least that’s how I feel.

    I respect your decision to adopt. I LOVE hearing when people make that decision. Without adoption I wouldn’t be here and my sisters wouldn’t have the lives they had. I do wonder sometimes if we put a burden on our parents but that’s a-whole-nother can of worms.

    I wish you both luck in your decision, whatever you decide and whenever you decide to do it :D

    Side note: thanks for all that you do and sharing intimate parts of your lives such as this :) <3

    • Anonymous

      This sounds like a very interesting story. Thanks for sharing. It makes me kind of curious about what was happening with your sisters and the entire family. 

      • http://www.facebook.com/profile.php?id=100000480311767 Clara Ellie Martin

        Zuzana, I’d be more than happy to share parts of their stories but I need to make sure you understand that it is extremely sad. Obviously the happy ending is they are here and even if some of them have harsh relationships with my parents or other siblings they still have the opportunities here they would have never been able to have with their lives back in their past lives (even if they aren’t actively seeking those opportunities). But they are pretty harsh stories. For the most part they end well.

        I just don’t want to jump in and have it be upsetting to anyone if the information isn’t asked for in the first place, does that make sense? :)

        Also, if you and Freddy every have any questions from the experience from what I have gathered through the years and witnessed, I’d be more than happy to answer. Any specific questions and I can ask my Mom and Dad :)

        I WILL say…my Mom always says “in my opinion, between adoption and having biological children, HANDS DOWN I would say adoption!! I’ve done both ways multiple times. I don’t even have to think twice, adoption.” Of course that’s just one woman’s opinion. She went into detail about the pros and cons and why she personally (from her personality and how she feels about parenting, adoption, etc) feels this way :)

    • Ifka

      I totally agree! My sister was 15, when we took her home to a foster care, but it is not an easy story anyway – she grew up without love and without rules, so we are struggling too much to help her start again, to become a responsible person.
      Anyway, I respect anyone, who took care of adopted child or who is working as a professional family. I know two extremely special families – first couple has got three children on their own plus 10 in a foster care, second couple is even better – 6 own children and 13 (or something like this) they were taking care of. I hope to have my own kids one day, but if I have a choice, I would also adopt some…

  • Jill Hobbs

    Hope you two have a great anniversary! I love the brunette on you Zuzanna!

  • Candice

    happy anniversary!! have a great time.. “practicing making a baby”.. haha! okay totally kidding. I loved the discussion yesterday and everyones view on creating a family. Adoption is a great option. However I think it would be motivating to all those women to watch zuzana grow with a baby, keeping up with workouts then shrinking back into your amazing shape! I had my twins and thought my body was ruined.. little did I know it became a great motivator and now I am in the best shape in my life, definition came back to my abs just 4 short months post babies!! and now that Im almost a year out I am more lean and defined then ever before! With dedication to my workouts, clean eating and living and laughing with my babies I am more happy then I have been my whole life! bodyofamother.com

  • lUCy

    Hi Guys, Happy Aniversary and a lots more! :) I am sad because this week I could not be exercised with you guys because the Saturday I
    had a muscular tear in the thigh and this week I had to rest so that the
    inflammation lowered to me, seems that I am better, I have
    minimum pain when I`m walking and am anxious to return to exercise
    with you BodyRockers. About the hair color, ours they are only opinions but your Zuzy must choose the color hair with which you feel happy :) I like more dark because contrats with your color`skin. Regarding to have family, all world can give to our opinion
    but only you know when it is the indicated moment, and you were not
    mistaken you feel, it from the heart. Parents are not only of blood, Parents are the ones that rearing :D Good Luck!!

    • Donna

      OUCH!!! Can I ask where and how you teared it:(

  • Ziba

    i just finished the 365 rep workout before this was posted and i killed it! 30 minutes and 43 seconds! wohoo! 

    happy Canada day Freddy and everyone – from Vancouver! 

  • AudraFit

    Zuzana my dear you look hot in any hair color! And yes of course I remember this workout! It’s one of the first I tried lol! I’m giving you some awesome RESPECT for looking into adoption. So many children out there with no parents. I would do the same if I could… On a lighter note, I will do this on Monday cuz I’m working the next 2 days (12hr shifts) and they are too draining to do anything else. See you then and Happy Canada Day & Happy Anniversary! Love you two and all Bodyrockers soooooo much!

  • tee

    happy canada day!  we are leaving soon to go join some celebrations, including a free movie on the 40 foot screen in the park.

    also happy anniversary!

    thanks for all you do!

  • Lydia

    Happy Anniversary u 2!! Hope Freddy’s lip is OK! ( just saw that on FB OUCH!)

  • Lisa

    Loving the hair colour. Of course, you’d look good with even a shaved head, but I definitely like the brunette colour the best. Happy Canada Day all the way from Vancouver Island!

    I did this workout in 12:47; I actually found the reptiles the easiest of the 4 exercises…maybe because we didn’t have to do a pushup with it!

    • KIMBERLAKE93

      I agree, Reptiles were the easiest part for me too!  And WOW, amazing time fellow Canadian!!  :)

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

    I have several family members who were adopted , one of which was an open adoption. It is a beautiful gift to give to a child. In the past, I  always thought it would be something I may do in life in addition to my children but it is not something my Husband wishes to do and I respect that. On a side but extremely important, wonderful note , Happy Anniversary to you both!! and pretty chocolate hair Zuzana ;-) I did this workout today after the Booty Shaping W/O and lets just say, I do think it is shaped and shifted higher,LOL.
    My time for todays workout – 13:22

    Have an awesome Anniversary weekend!!

  • Donna

    HEY GUYS, HAPPY CANADA DAY FREDDY!!!

    HAPPY FOURTH ANNIVERSARY TOO YOU BOTH FOR THE 29TH OF JUNE!!!

    ZUZI I’M SO GLAD YOU WENT BACK TO BRUNETTE:) YOU LOOK STUNNING!!!!!

    SENDING LOVE AND KISSES AND THANKS FOR THE WORKOUT:) XOXO

  • KIMBERLAKE93

    HAPPY belated ANNIVERSARY!!!!  I thought it was July 29th but then saw that Freddy wrote June 29th! I hope you’ve had an amazing 4 years together and continue to grow and luv one another more each day. Freddy, I must comment…….your videography/camera talent has improved IMMENSELY over the years!!  The old video of the workout was sometimes tough to see Zuz’s movements so I’m glad you guys went over them in detail today.  Your pics and video now are just pure genius, you are soooo talented!!  I look forward to doing this workout on Sunday morning!  :)
    Question, with BodyRock taking up so much of your time…….what else do you guys do for a living to be able to afford the traveling and beautiful homes!?  Thank You again and again for all you do for us.  You impact every single one of us, every single day of our lives…..who else can honestly say they ‘touch’ THAT many people…??????  Sincere thanks and gratitude.  :)

    • KIMBERLAKE93

      HAPPY CANADA DAY!!!!!!
      ~Team Canada…..eh!?

    • Anonymous

      I also question myself what do Zuzana and Freddy do for a living, besides the Bodyrock site….lol. They travel a lot and have amazing houses….lol

      • KIMBERLAKE93

        I KNOW!!!! And they’ve yet to answer us…… :(
        Maybe it’s a secret….lol….or just plain ol none of our business…..ahahhahahahahhah

  • Anonymous

    Happy Aniversary to you two! ♥ 
    Zuz, your hair look so beautiful, and that what you say about adoption – it is so huge gift for some lucky child. Respect. :) You two are awesome! ♥ 

  • sheniye

    1000 merci zuzana&fred pour tout ce que vous nous donnez!

  • Vivi

    Happy wedding anniversary! For us it is Jluy 29, 11 years for us !! OMG time goes so quickly !

    Your decision is generous, respectful. What corresponds to you totally.
    I had this idea too, or to be a host family. One day perhaps. For the moment my husband he’s not ok. We need time I think.

    You will not have regret not to feel the life in you??  :p

    I just hope that this decision is not taken because you have been afraid by stories where body changed a lot …I really think that appearance is important for you, and it will be a pity to not give birth for not to take weight ….

    Your decision proves us once again your kindness !! <3<3

  • Anonymous

    You look so vibrant today!!! of course, love the hair. Its 2 am here (sat. ) and i am checkin out my Sunday routine. Sat. is sleep in day! NO WORK OUT!!!

    Happy anniversary! You 2 really do ROCK!
    Good night!!!

  • Vivi

    Just finished, my time is 8.59 min.
    Good workout, I never made it.

    • Donna

      Wow you are fast!!! Great time Vivi:) I bet our Maria will try beat it:)

      • Vivi

        No problem for her!! i’m sure !

  • Milla

    Happy Anniversary:))

  • Interfaceleader

    Please don’t adopt. The adoption industry is rife with corruption, kidnapping and stories of unfairly treated birth mothers and angry and unhappy adoptees. Please check out the blogs of adoptees who are deeply critical of the adoption industry: http://nofoghere.blogspot.com/ http://adoptionparadox.wordpress.com/ http://marginalperspectives.blogspot.com/ There are plenty of ways to help children without buying into the lies of an industry that exists mainly to make money for itself.

  • Ifka

    Dear Zuzana and Freddy,
    happy anniversary! The idea of adoption is great, but it can be even harder than having your own kid – my Mom also have a child that is not her, but we got my sister, when she was 15 and she is struggling with so many problems (she had really hard childhood), so for my Mom it is much harder to take care of her than when I was in my teens (I am 26 now). Anyway, good luck – but remember, the dream of having a family with adopted children is great, but it can be even harder than having your own!
    Best wishes from Slovakia.

  • Anonymous

    Hi Guys,

    !44 years and going strong!  The glockenspiel of a church near  the roof I was up on removing and old chimney chimed 3 PM and then went on and on and it dawned on me it was playing Oh Canada!  It was incredibly cool!  Beautiful view up there on a warm sunny day and a great tune from a great country!

    I wrote this earlier,  but it may have been lost in the 800 comments of the last workout/having babies question. 

    Thank you both for all you do and take care! 

    I hope you also enjoy the July of Fourth weekend and get to see some of the fireworks displays that I imagine will be happening on the Fourth in LA area!

    –Chris

    • Anonymous

      Chris – I first read your comment to be “144 years and going strong” – had a little OMG then a giggle once I figured out me mistake.

      • Anonymous

        Hi LeMarge, 

        Yeah!  I feel old at times, but 144? :-)  Canada I think (correct me anyone) is 144 years yesterday.

        And I read the whole of Freddy’s remarks and had realized in my own self centered world I had forgotten their Wedding Anniversary!  Since I first strated hanging around this little cyber fitness home of theirs I have know that June 29 was somehow speical (they ate cake that day in 2009).  Anyway I hope they take my congratulations as a given never needing expression as I will forget this sort of thing. :-)  I’m bad with birthdays and anniversary forgetting even my parents many times.

        –Chris

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

    Hi BodyRockers! It took me pretty much bang on 14mins to do this workout today. I was trying to focus on form, and it still kicked my butt!  Have a lovely weekend :)

  • Carrie

    This is off the topic of the workout for today, but I just wanted to get this off my chest. I was looking for a much older workout through Google and came across another workout site which I won’t name, as some people, including Freddy and Zuzana, will know it and probably be sick of hearing its name. In their message boards the workout girl was criticising Bodyrock TV, saying it sends out a wrong sexual message but also that the workouts aren’t safe, explained properly etc, esp for beginners following workouts online. This girl admits she followed this site for a year, and I’ll be honest it freaked me out a little because I thought, what if I’m harming myself by using the internet for workout?. Then I had a chat with my boyfriend and he pointed out that:

    - I’m much fitter since I started using bodyrock TV
    - Lots of BRTV’s moves are the kind of moves taught by many training schools for fitness instructors and you’ll see them used in other fitness websites, magazines, so how can they be dangerous
    - Zuzana does explain how to do all the moves (proof in this video!)
    - What this other girl is doing is no different – teaching you how to exercise via the internet, so how is hers any safer? Plus most of her moves are the same as yours, with interval training etc.
    - Who gives a monkeys about sexual messages – just turn on the computer, do a free exercise then get on with your life! (his words – I think there’s obviously a lot more positive messages to take away from this site!) Who’s being exploited by that?
    - We have brains – so if you think a moves is going to hurt you because you’re not advanced enough to do it, most people are sensible enough to adapt it.

    So there. My boyfriend also pointed out that whenever anyone comes up with an idea that becomes successful, others will be jealous and try to knock them. No harm in doing something similar – it’s nice for web users to have a choice, but surely it’s better not to knock the people who inspired you. And re her concerns over particular exercises and their safety, why not simply post a message here politely highlighting them? Anyway, I’ll continue to follow your workouts and recipes, and make my own decisions about what’s good for me, thanks very much!

    Rant over!

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

      If nothing else, just look at the number of professional trainers proudly admitting to follow BR. Search the archive of BodyRockers and you’ll see not only people like us trying to find whatever workouts that fit our busy lives and stuff, but fitness instructors, marathon runners, triathletes, professional dancers, marshal art masters, even a Marine Corp. trainer, you name it.

      I also have friends who are professional trainers and they all approve Z&F’s workouts 90% (I think the only criticism I heard so far was concerning our beloved ninja jumps that can be really bad for your knees if you don’t do them carefully, but you said yourselves, Carrie, we have brains to assess what we are capable of doing and what not).

      One suggestion to Z&F though, once addressing the workout explanations. I know myself from experience that the workout elements – if I haven’t done them before – can be found in the “exercise” section, where they are all explained in detail and where easy variations are introduced. These don’t need to be reproduced every time the exercise is embedded into a new workout, but it may be helpful for the beginners, if you link these short videos in the workout breakdown directly. …on the other hand if I could figure these out in a few weeks time, anybody can do that too, why put an extra burden on your shoulders.

      Greetings to all from a happy and satisfied BodyRocker!

    • V.I.G.

      Dear Carri,

      I am a personal trainer, and  a health and lifestyle coach, and most importantly I am obsessed with training and health, and have been for over 20 years. So I know and have a long personal experience with this subject..and I can tell you all exercise  can lead to injury, if you do not listen to your body, and do it right. There is always a learning process for all of us , even if we have been training for many years. But BodyRock is a save and healthy program, as long as you are following Zuzana and Freddys advice, you can not go wrong. Use the beginner version if you feel it becomes to challenging, and do not use heavier weight than you can handle. Technic  before power:)

      As for the sexiness, yes Zuzana is sexy in her videos, I that’s it, there is no message in it as far as I can see. She is the sweetest, most caring loving, dearest, smart and intelligent person, you will soon find out….

      I wish you good luck, and guess you will soon be hooked and happy…so happy like the rest of us:)

      • gabby

        and its kinda motivating..i’m like daang i wanna look like her!! sexy AF..ijs 

    • Anonymous

      hi

      I agree with VIG and Iidiko. Yes Zuzana’s a fresh, beautiful, sexy gal. No question there, but she doesn’t give us a boob shake to celebrate completing a set or rub her butt or speak in a seductive tone. Bonus, she’s easy on the eyes, so is Freddy. Aren’t they both luck to be young, in shape and attractive.

      I have chronic SI-joint and neck problems from years of heavy lifting. I spend a small fortune each year on physio, so I”m really conscious of exercises that’ll kill my neck or low back. I don’t do some of the things Zuzana does or do a modified version. VIG is right, if something doesn’t work for your body, don’t do it or modify it.

      My physio banned me from jumping while my hips stabilized. Skipping’s not a dangerous exercise but it was/is for me. I can’t go on a treadmill without killing my SI joint – but that’s just what happens to me. Every gym has a treadmill – they’re not dangerous.

      I have seen other exercise programs or looked back at some of the exercise dvd’s I had in the 80′s and they had dangerous technique on them. I haven’t seen anything on this site that made me to – whoa that’s bad.

    • http://loyoya.nl LoyoyaNL

      You can see at someones fruits if somebody is good or bad. Zuzana and Freddy are one of the best fruits in this world. They don’t have to do this, but the do…all for free. You can live the best healthy lifestyle. Be happy and strong thanks to them. Yes Zuzana is sexy….look at her body how can she not be sexy…lol. Zuzana is so sweet and kind. People are jealous and talking crap.

      All of her exercises are explained for beginners. She talks about healthy food and how to eat. I’m learning so much and I’m so greatfull towards Zuzana and Freddy.

      Zuzana and Freddy you guys rock!! xxx

      • Hanna

        I thought I was done with posting about this topic, but let me just add one more thing. It’s about the accusation that BodyRock was only about making money and merchandising.
        This site is free. Whatever money Zuzana and Fred are making – and they are making money through BodyRock – I don’t begrudge them their success for they really put a lot of work into this site. What’s wrong with people earning money by working? (Or working out? ; ) )
        The accusation that BodyRock was all about merchandising and talking people into buying the equipment for those workouts and getting a share in the profits was amongst the foulest I’ve seen on that other website: This other website also used the gymboss trainer and had a link to it, and the equipment this other girl uses – and has links to – is far more varied and in total much more expensive than anything I’ve seen on BodyRock. Besides, there’re so many posts every day from other BodyRockers  – and Zuzana and Freddy as well sometimes! – as regards cheaper or self-made alternatives for the equipment they use that it plainly refutes this other girl’s accusation. If some people think they still need to buy dip station it’s not because they’ve been ‘talked into it’ by Zuzana and Freddy.
        I never thought I’d one day be ranting on so much on a blog!

        PS: As regards the merchandising – I’d still buy a BodyRock T-shirt, you know :)

    • Lydia

      Hey Carrie, so I went out on the web to try and find this person trashing the best fitness site that ever existed! I am also a personal trainer and recommend her 100%…anyway all i found were positive post such as this:

      http://www.innewstoday.net/zuzana-body-rock-tv-girl-the-home-workout-movement/

      therefore my eyes were NOT meant to see the BAD……. regardless of what anyone writes about this site- I along with a bunch of other people back it 100% percent! and it’s TOP QUALITY- hands down…

    • Lydia

      Hey Carrie, so I went out on the web to try and find this person trashing the best fitness site that ever existed! I am also a personal trainer and recommend her 100%…anyway all i found were positive post such as this:

      http://www.innewstoday.net/zuzana-body-rock-tv-girl-the-home-workout-movement/

      therefore my eyes were NOT meant to see the BAD……. regardless of what anyone writes about this site- I along with a bunch of other people back it 100% percent! and it’s TOP QUALITY- hands down…

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

      I too am a personal trainer… and amen to VIG and your boyfriend. Plus, once you workout A LOT A LOT… you get sick and tired of your same old workout stuff. Zuzana’s outfits are like her uniform. Or her business suit. It’s much cooler (temp. wise) to wear technical gear than ratty old t-shirts and cut off sweat pants. Plus, it allows us to see in the video’s how we are to move correctly. AND, she looks great in them! Thanks for sharing… you need to be repost it like everyday for beginners and/or haters :) 

  • Anonymous

    Im gonna do this one today,,,,!!!!!!!!!I Nice haircut!!!!!!!!!! :) and welcome back to your ex color!!!!kissesss,….

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

    Firstly….HAPPY ANNIVERSARY!!! And secondly, this is one of my favourite bodyrock workouts! Cant wait to get this one done! :)

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

    I’m pretty sure I could have achieved a better time, but my mind is not clear this morning, I have so much to do today, and I promised myself to do two workouts before I leave the house.

    I really enjoyed the workout though. I haven’t stopped between the rounds, but struggled a lot with the balance exercises, so they took a while (at least I did them properly, even those skaters, which were very much fun once I figured them out). I LOVE these exercises, where you are so focused on keeping your balance that you forget to notice how hard the movements are on your muscles. Bring me more!

    Oh yes, and the time was 14:13. Now off I go to beat my PB on Poker Face.

  • Samantha R

    Wishing you a very happy anniversary weekend both of you.  I took it nice and easy this morning as I feel like I’ve been fighting off illness all week (and two migraines), finished in 12:57, really enjoyed it though – I love going back to the oldies.  Sx

  • NU-nu Nour

    happy anniversary guys :)

    workout time: 19:58 with much rest between!!

  • ingrid haustein

    happy anniversary  for you two :) i do 15:48 today i feel tired
    kissed

  • Anonymous

    It’s really disappointing, I think I’m in a good form but my time is only 17:22…. grrr

    • Anonymous

      Don’t be disappointed. You were in good form and you made pretty good time. It’s better to do it right and take a few minutes longer than it is to do it quickly and wrong. ;)

    • tee

      don’t be disappointed, first time zuz did it was in 23min 46 sec, second time something like 18 min or 17 min,  so you’re not doing too bad!

  • Anonymous

    My score for this was 34 minutes 31 seconds, BUT I only had to mod one exercise (the skaters… I couldn’t keep my balance so I had to do the toe touch on the floor). I had to take it slow and take a lot of drink breaks. These workouts make me extremely thirsty. By the end of this, I was so drenched in sweat, I felt like someone had wrung me out like a wet towel. lol
    Thanks for the workout!!

  • Catherine McGuckin

    Congrats guys! I’m getting married next April and I’m really excited about it!!

    Just completed the workout today and it was awesome! My time was 19:02 – I included my rest time between circuits in my time and really concentrated on form rather than speed.

    Have a great weekend!

  • anitaagatha

    Happy Anniversary!!!!!!!!!!!!!!!!!!!!

  • Anonymous

    Happy anniversary Zuzana and Frederic!!! I know there will be much more years to comemorate!!!
    One day me and my boyfriend will also get married =)
    I already did my friday workout..I’ll do this one on monday ;)

  • Anonymous

    oh! By the way..I like you’re new hair colour. But maybe you should try to get back your real colour… I also changed my hair colour a lot, but I gave up, because I was ruining my hair (it is curlly and painting it made it a lot more dry) and the roots were always showing. Now my hair is with it’s natural colour and I really like it just has it is ;)

  • anitaagatha

    happy anniversary. and love your hair color, thumbs up, really nice.

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

    Hi Guys!

    Finished this cool workout. :D My score: 13:20.

    Thanks for the great recipe! The next week I give it a try, I want buy these ingredients at a market, where do you buy your foods? Do you like bio foods?  You looks very nice with your new haircolour! The adoption theme is very exciting. I have a dream before a half year, that we had our children, and there was a strange kid. When I woke up, I realized, that I want an adoption child. I don’t know what will be in the future, but when I have possibility, and gives plesure for us than we “challenge” us :) I hope that I was understandable, I learn every day the langueges… :D Love you all! Have a nice weekend!

  • CAM5225

    Can you adopt me PLEASE, I don’t have any parents and OK I’m older than both of you but that shouldn’t matter….ha…ha… 

    My Mum died when she was 45, just before she died it came up in conversation that if she had her life over she wouldn’t have had kids, I can’t remember whether she explained why or not, it was so long ago but it clearly stuck with me.  She walked out on us some years before her death and I ended up looking after my younger brother from the age of 14, he was 7 at the time, until he died from drug and alcohol abuse a few years back.  I didn’t have any contact with my Mum for a number of years but thankfully we made up before she died.  I often wonder would I have wanted kids if I hadn’t had to take on the responsibility for my brother, it was like I was a parent, other than the actual giving birth bit!!

    Right let’s smash this workout, have a fab anniversary.
    CAM

  • Anonymous

    That’s great that you guys are keeping an open mind when you decide to have children.

    I just celebrated MY anniversary on June 29th! Nice.

    Alright time to do this workout before work.

  • Anonymous

    That’s great that you guys are keeping an open mind when you decide to have children.

    I just celebrated MY anniversary on June 29th! Nice.

    Alright time to do this workout before work.

  • Anonymous

    It’s hard to see the skaters because there’s no full body shot.  I assume your leg never touches the ground?

    • Anonymous

      Never mind!  Just watched it all the way through.  Thanks!

  • Anonymous

    Happy 4th wedding anniversary, dear Zuzana and Freddy :))
    love the new hair color – you look fabulous!!!

    My time for this workout was 15:26 – I really enjoyed it :)

    I want to say thank you for your honesty and for sharing this topic with us!!
    love you guys and all bodyrockers!!

    Nice weekend to everyone!!!!

  • Zouzou

    Happy anniversary Zuzanna and Freddy! I did this workout in 20 minutes and feel like a turtle reading the other BR’s scores….congrats guys!!!!! But one thing I am proud of is that I know my movements become more precise and accurate and it feels like the workout is more efficient than some months ago. 
    zouzou
    PS HAPPY BIRTHDAY to ALL THE CANCERS….I am from 25th JUNE so all of you in the CANCER sign, we RUUULE!!!
    :-) 

    • tee

      me too!
      I did that torture 600 rep for my birthday!

  • Zouzou

    PS Zuzanna I think you are as pretty blonde, or brunette. It is just like two different styles, but you are equally beautiful from my point of view! But welcome back to the brunettes world..oh yes I forgot: we RULE tooooooooooooo!!!!
    ;-) 

  • Mary

    I did three rounds in 11:42. I wanted to keep going, but I kind of hurt my ankle at work yesterday and it was painful to do more jump squats. So I took out my frustration by doing a ton of push-ups. :)

    Congrats on your anniversary! I think adoption is wonderful and I hope you guys find success with it. I know it’s really difficult, but you would have the chance to make a child’s life totally amazing. That’s great!

  • Anonymous

    Belated anniversary wishes, Belated Happy Canada day!

    I’m thrilled to hear you say you’d adopt. There are too many people on the planet already and loads of little ones who need a safe, loving home, which I know you both would give.

    I’m always glad to see the Malta workouts and I love that skater move. Thanks!

  • Courtney

    I’ll be doing this workout tomorrow, but I just wanted to comment that I love when you guys take the last few minutes of the video to explain the proper technique for all of the exercises. It really helps me to focus on my form. Thanks!

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

    Yesterdays comments were dominated-rightfully so-by bodyrockers opinions on the subject of kids.  I really wanted to say that the workout for yesterday so incredibly butt-kicking!!!  I really enjoyed it!  Adoption is such a blessing for child. I cry thinking about all the children who grow up in foster homes and then at 18 get released into the world with nobody. To imagine that there are children who will never in this life have a family is heart-breaking.  I’m so happy you are considering adoption one day and happy anniversary:)

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

    This morning I first  did the Booty Shaping workout and moved onto this one. Only thing I added to this was making it reptile pushups instead of just reptile and completed it in 10:48. Then I did Dirty Bit and ended with 550 rep fat massacre (and did that in 17 min). Energy much? Haha enjoying the biggest protein shake right now made with lots of almond milk, ~3.5 cups spinach, organic whey protein, frozen blueberries, cinnamon, stevia and ice :)

  • Anonymous

    Happy Anniversary! :)

    As for adoption I agree there are a lot of children who need a home and the love of a family. My husband and I are looking to adopt sometime in the future.

    Doing this workout later on tonight :)

  • Janessa Reimer

    Happy Anniversary!
    this workout looks awesome! I will be doing this one on monday! thanks for all that you do!

  • Anonymous

    Finished this workout in 12:48 :-D
    Also I did reptile pushups instead of regular. Great workout to start a Saturday with!
    I’m thinking about going to school for personal training/ health and fitness coach. Anyone know a good place to start?

  • http://www.facebook.com/profile.php?id=611866643 Tara Edwards

    I did this workout with 10 reverse pushups added at the end of each round. My time was 18:06 with water breaks. I have no clue how some people are doing this whole workout in the 10 minute realm. Then again, I do have crappy balance and it totally doesn’t help  that I was drinking last night :p

    Happy Canadian hangover Day and a special happy anniversary weekend to Z&F. I hope you guys get to do something wonderful so that you always remember this anniversary…and each one to come.

  • Katie

    You guys are so inspirational!  HAPPY ANNIVERSARY!!  I feel like in a  way, all of us BodyRocker’s are already your adopted kids!  Just think, if Zuzana and Freddy weren’t married, and hadn’t created this life, none of us would be here, enjoying Bodyrock!  Just saying!   Thanks so much you two, have a great anniversary!

  • http://twitter.com/AmalieKaeseler Amalie K. Kæseler

    Amazing workout. Had a lot of fun with it. : )
    4 rounds: 14:29

  • HappyAly

    I’m super new to the site so was worried to try some of these workouts and see my scores in comparison to others.  But seeing the variety of responses and fit levels really is encouraging. 
    I got this done in 15:18 with water breaks.  Slowest time was 4:08 with the fastest at 2:58.  SUPER stoked! 

    And, of course, Happy Anniversary!

    • Felisha

      No need to be discouraged about being a beginner. We all started somewhere. When I found bodyrock 4 months ago, I was 20 lbs heavier, incredibly slow, and ready to fall over from exhaustion by the end of each workout. Just keep doing your best, and relish in the changes you’ll see in your body, strength, and times :)

  • Anonymous

    lols!!!

  • Carrie

    Thanks for all your responses – it’s nice to see lots of rational comments confirming how I feel. I’ve been following Bodyrock TV for over a year now and have become a lot more motivated towards solo exercise ever since – along with about 80,000 or so people globally by the looks of it – and like you Hanna I find it very inspiring to follow the workouts of a girl with great muscles yet still very feminine.

    There were lots of other unpleasant things said on that website, which I won’t start on, which provoked me to write my post as it got me thinking about how unfortunate it is that somebody could start this kind of attack on somebody and put seeds of doubt in other people’s minds. My moment of concern was literally that – my knees had been playing up that day and I had a second after looking at that website where I wondered if the home workouts could be responsible. It’s just a shame to see how quickly other people are willing to jump on the bandwagon and start making almost defamatory comments, though thankfully a few bodyrockers had challenged these people’s comments on that website. I may well do the same.

  • Felisha

    Hope you have a wonderful anniversary weekend!

    I knew I had recently done this workout before, and I dug through the Nov 09 archives looking for the original title so I could find it in my journal. There was no “Fierce” workout in my notes anywhere, so I had to go through and look at each workout breakdown I’d written. I finally found it under “Balance, Strength, Agility” posted 8/16/09. All that trouble just to compare my scores, lol. I completed it on 5/9/11 in 14:01. This morning, I finished in 12:43 with improved balance and form. I’m quite pleased :)

  • Zoe Quixote

    happy anniversary!!!
    i love this one! i love that it focuses on balance, and skater is one of my favorite exercises. i took my shoes off (without stopping timer) this time for the last round, and i liked it that way, it was more like dance :)
    ok, so first time:
    24:08
    2nd: 20:43
    3rd: 20:17
    :))

  • Zoe Quixote

    happy anniversary!!!
    i love this one! i love that it focuses on balance, and skater is one of my favorite exercises. i took my shoes off (without stopping timer) this time for the last round, and i liked it that way, it was more like dance :)
    ok, so first time:
    24:08
    2nd: 20:43
    3rd: 20:17
    :))

  • Miss Rebecca

    Happy Anniversary, Zuzana and Frederick!!  I hope you both had a wonderful day.  I was all set to do a different workout today (also from 2009; I love those older workouts from when you were in Malta!!) but since you posted this one, I think I’ll go ahead and change my plans.  All set to beat my personal best.  Let’s do this!!  :-)

  • http://www.janetspreiter.com Janet

    Racing time today…my friend pushed me hard on a hill run for 45 minutes.  Came back and it was later than I thought…11:38 for 4 rounds…killer workout…gotta run!!!  

  • http://www.janetspreiter.com Janet

    Racing time today…my friend pushed me hard on a hill run for 45 minutes.  Came back and it was later than I thought…11:38 for 4 rounds…killer workout…gotta run!!!  

    • Donna

      Great time Janet!!!

  • http://www.janetspreiter.com Janet

    Racing time today…my friend pushed me hard on a hill run for 45 minutes.  Came back and it was later than I thought…11:38 for 4 rounds…killer workout…gotta run!!!  

  • Meig L

    Congratulations on your wedding anniversary! That is wonderful! May your marriage be blessed and filled with a lifetime of happiness. I think it is great you are interested in adoption. My husband and I are a newly wed but he and I do not want to have children. there are many reasons for it but adoption or fostering is an option we have spoken about. We also like the idea of hosting exchange students. Thank you for all you have done for us with your site and may you have many years to come!

  • JoannaKonieczna

    Happy Anniversary Zuza & Freddy! 
    My time today: 15.34
    You are my inspiration for almost 1 year. 10 kg less! Thank You so much!

  • Maria Sweden

    Time: 19:39

    Thank you so much. =)

  • ZoeRocker

    I just finished this one and it took my only 15:39. I couldn’t work out for 3 days and it was killing me!!! My hip flexor was so sore for some reason. I work out with bare feet and I have a bad knee. I think I need orthodics. Thanks for the Canada Day wishes!!! Zuzana your hair looks beautiful! You two are so adorable it is disgusting!! Happy weekend!!!

  • Bohdanam

    11:08

  • Anonymous

    If it’s the same person I think you guys are talking about, she has been bashing us all over the internet. At one point she was making fake profiles on different fitness forums and then spamming them to get traffic to her site and bash us at the same time. At one point I confronted her about her behaviour, then realized what is the point. It’s about the energy that you put in, and I find that this person is fixated on being as negative as possible. That works for some people, but not around here. Best to just forget about it and move on with life :)

    • tee

      I checked out that website quite a while ago and had a real laugh because she did bash this site and their exercises, yet she was showing her followers the workouts that zuzana was doing and even saying that is where she got her workout! what? and then she said that zuzana was doing sandbg swings in dangerous form and not explaining them, then she showed proper form with her kettlebells and did them exactly the same way! what?  then she complained that zuzana & freddie do not respond back to every posting and that she responded to everyone, but I guess she didn’t notice that she only had 20 or 30 responses to her posts and that 1/2 of them were her responses and that here there are hundreds of posts everyday!

    • Carrie

      Exactly – the more dialogue you into it, the more your raise her profile. Success breeds jealousy unfortunately. The good news is that us Bodyrockers are not easily fooled :0)

  • Anonymous

    20:30 with a few modifications
    i held a 4ltr milk jug filled with water for the jump squat/touchdown, did scorpio pushups from the other day instead of reptiles and focused on doing super slow kicks with perfect form.  i think my jkd instructor would be proud.

    this was a really fun, challenging workout!  thanks!

    ps good for you guys for considering adoption, whether or not you have children of your own.  i think it’s a very noble, selfless thing to do.  congratulations on your anniversary!

  • Anonymous

    cool thanks!

  • tee

    I love that idea! I love bloopers and outakes!  You could put the farting mat and freddie getting kicked…I’m sure you’ve probably had lots!

  • Anonymous

    Wow.  There is just no end to the negativity in this world, so here are some positives:

    Zuzana, I am a hairstylist, and I love your hair.  My husband and I agree that the dark is our favorite.
    The sexiness thing is only a problem for people who are insecure.  I find it encouraging and inspirational.
    This website has changed my life.  I love you guys! (and I am not drunk )

    Bodyrock on!!!

    • Alana6

      I’m a hairstylist too and so pleased Zuzana stayed dark- love it!!
      This website has also changed my life (and my body) too:)

  • lUCy

    thank`s a lot! :) I hope your couch are ok ;D

  • http://emma-jacob.tumblr.com Emma

    Happy Anniversary!  I love how BodyRock is not only effective in making me feel better about myself (I see a lot of improvement and it makes me feel so good to finish the workouts!) but it also in bringing my husband and I closer!  F&Z, you are such an inspiration!

  • Alana6

    Happy Anniversary guys,
    My time 15m 26s. This was my “Sleep in Sunday” workout- stayed in my pajamas for this one. (still pushed hard and got a sweat going, then a nice long stretch a protein shake and about to have my coffee. Thanks again for this awesome site- (don’t know where I’d be or what I’d look like without it.)

    • Donna

      Sleep in Sunday for me too:) I am about to have a coffee and do it again because I liked it so much:)

  • Anonymous

    This workout was great! I think I may have gone over my regular intake but we took the kids to the wading pool, went to the store and walked tons and still played with them here in the house so yeah it’s been a hot and sweaty day!  I couldn’t do the skaters without touching the floor but attempted to when I felt I could.  I pushed hard but made sure I had the right form.  Love it!  My time was 12:43.  I only took short 5-9 sec rests after each round and I was breathing hard but I wanted to push until I felt the burn so I can get more from my workout.  Thanks Zuzana, I’m a mom of 3 and trust me this saves me tons of time from goin to the gym.  God Bless!

  • Kendra

    That’s a really great suggestion!  Thanks!

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

    Brutal workout finished this in 18 mins! Zuzana and Freddy Rock!

  • Donna

    This proud 38 year old mum of two done all four rounds without stopping in 13.20. I loved the skater and the one leg hop kick. I done this outside and so glad I tied up the dog because he is hypo like the dog in Marley & me and wouldn’t of left me alone during the whole four rounds.. I am going to do this one again later as I have a beautiful gown to wear for a special event soon:) I would like to look ravishing and radiant for this event so I will be following your diet challenges 100% till the evening of the event of course. Thank-you for another great workout and sure hope your are enjoying your special fun filled weekend with Canada day and your 4th Anniversary to Celebrate:) XoXo

    • Donna

      Did it again with my ipod this time, my heart is in my throat:(

      8:07 for four rounds:)

      I beat Vivi for the first time ever;)

      I wanted to see if her time was possible for me:)

      • Vivi

        lol ! I am not unbeatable there, far from there!But if you provoke me I can try to fight in my tour! haha
        But today, it is rest day, even if I would like to make one or 2 workout !! But I prefer to let my body rest one day a week. So perhaps another day I will beat you;)

        • Donna

          I have done six workouts this week so tomorrow is my rest day:) I had to take Tuesday and Wednesday off this week because I was sick but I made up for it during the rest of the week. I did double on Thursday and double today:) Like you I like to do two workouts in the same day sometimes, I have even done three once:) My core is sore and my leg left is sore as well so I think I need it:( I will do lots of stretching tomorrow maybe even Pilates:) I am sure you can and will beat me if you try this workout again;) I had a better flow during my 2nd attempt and didn’t need to touch the side with the skater exercise. I also made no mistakes with which leg to hop with during the one leg hop kick:) Enjoy you Sunday Vivi!!!

          • Donna

            I made an error:) I just checked my log book and I have done 7 this week:) No wonder I am sore:( My lower back is sore as well:( I am going to relax tomorrow my tired body tomorrow!!!

          • MariaBjørgJepsen

            Beautiful time score, dear Donna! I am glad we can compete in a friendly way, but I find it very hard to believe, that anyone can push harder than 8 minutes!!! Ladies, please remember: speed is great, but not if we sacrifice a proper form. We will not get the full benefits from the exercises, if we race through everything with sloppy form :) I am happy you still know how to rest, my dear girlfriends.
            Did you have a great weekend?
            Kisses and love, Maria

          • Vivi

            Totally agree with you that we don’t have to confuse speed & haste!!
            I noticed it with abs exercises. When I did exercise outside of a workout, so more slowly, I feel more my core to work !!

            On the other hand I am going to make little of exercise all the same this workout again just to warm up(so not to beat you Donna & Maria!haha) + 30 min elliptical.
            Here too it’s hot !!

          • Vivi

            I beat my score without to want it : 8.27 min hahaha

          • Donna

            Thanks Maria:) This was just an experiment to see if I could come close to Vivi’s time:) I sure got more cardio in my second attempt because I didn’t stop once and was more familiar with the exercises. I didn’t have sloppy form,  I had speedy Gonzales form like you two…lol Had a great weekend, How was yours?

        • MariaBjørgJepsen

          Vivi: I am very glad to hear you let your body rest at least once a week. It needs it, when you push so hard every day :) 

  • Donna

    Hey Justine, Welcome and you post them here:)

  • Donna

    Hi Cassandra, welcome and great time:)

  • Anonymous

    Love this explanation!!! Will try this! I have a horrible time with balance!

  • Annalise

    Ah yes, so many thoughts and feelings about the decision of having kids.  It kind of does my head in.  However, congratulations on your anniversary Freddy and Zuzana, what a loving power couple.

  • http://twitter.com/IronFistGirl Tara Fox

    Best wishes on your anniversary. Im still waiting for my wedding to come best he starts with a ring soon considering its been 5yrs, 1 son + a baby on the way. lol men seriously gotta love him but. 

    I just finished this workout in 13:53 (11wks pregnant). Was a bit of a struggle as almost have no balance for some reason not sure if its pregnancy or wat. I dont remember being this bad with balance before. 

    Your hair looks great Zu very nice glad your happy with it. Nothing better then walking out of a hair salon and loving your hair.

  • http://twitter.com/IronFistGirl Tara Fox

    i want a pair of nike shox so bad might look online :)

  • http://twitter.com/IronFistGirl Tara Fox

    There is definately nothing like having a 3 yr old saying those sweet things to you. I have a 3yr son and every night he wont go to bed without a kiss and a cuddle.  Makes me feel a million bucks when he says ‘ Mummy i does love u very much’.  Melts my heart.

  • http://loyoya.nl Loyoya

    Congrats to you and Zuzana! Thank you for all the workouts and diet information. You guys rock and I’m very thankfull for everything. My life and body are changing big time! xxx

  • Anonymous

    Went to the beach with the kids and spent an hour and half digging a whole for the kids.  Does that count as active rest? :-)  What a great day!

  • MariaBjørgJepsen

    I did this one once before, but I guess I forgot to post my score. I really love how it focuses on balance, instead of speed only. I tried 4 rounds without shoes on in: 10:10 minutes. I really, really struggled with my balance in the Skater exercise, which slowed me down. Then I decided to try again with my training shoes on: 08:17 minutes. It really makes a difference! Great sweat, I was dripping all over the floor at the end. It is SO hot and humid in Denmark these days. The heavy air kills your energy completely!!!
    Love, Maria

    • Vivi

      Me too I had to focus on my balance. I think that squat before + speed make bad balance at the beginning.

      You said that for you it should be impossible to do this workout under 8min, me I remain unbelieving with your 10.5 prisoner gets up !!  hahaha

  • http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

    Hi I did it for the first time today however I skipped the second exercise since I did a butt workout just before this one with a lot of lunges and squats. I took me 09:03 loved it thanks and have a great week end :)
    btw I love the hair !

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

    Finiiiished at 17:03! More than a minute faster than last time. Skaters are reeeeeeeally challenging, and I found out that my right leg has better ballance then my left leg (I always though that being a left handed person my left side will be better). 
    I am gonna do some skipping now, even though I am sweaty as hell :D
    Also, I found out that sipping protein drink with water during the workout instead of just water helps my performance and makes me feel more energized even near the end… I am trying this for a while now and it really helps, especially in the morning! 

    • Mary Lou

      Hi @Nina_CZ:disqus ! I am left handed also and find that my right side is better on some things as well. Go figure!

    • JoannaKonieczna

      I am left handed too :)

  • Anonymous

    Hi BodyRockers
    Great workout, it took me 16.57 Min. Hope you all have a nice weekend. 
    Happy Anniversary Zuzi and Freddy. You guys rock big time.

  • Mary Lou

    13:45 of sweatage! Now onto tree felling and stump pulling for dessert!

  • http://www.facebook.com/allyxchan Ally Valdes

    Zuzana, Only you can make a simple tank top look HOT. :)

    On another note, I kinda miss your blonde hair, because it reminds me of when I first started watching you and that burst of inspiration you gave me during that time (you still do inspire me).

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

    Big thumbs up for doing that together, I am jealous!! :D

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

    Welcome in our beloved community! :) Great score for the first time!!

  • Anonymous

    just did this workout and completed it in 11:22.  Super pumped Sunday morning!!!

  • http://www.facebook.com/yfreaky Yuli Slavina

    I finished in 15 min! 
    Got a phone call in the middle and wasn’t sure if I did 15 or 20 skaters.. 8)

  • Amanda Haskin

    I completed this one in 11:42.  It was a great follow to my weight training this morning!  I hope everyone has a super Sunday!!  Happy Bodyrocking :)

  • Anonymous

    GReat workout, im so impressed with everyones scores, i need to step my game up! 20:29

  • Jill Hobbs

    Zuzanna and Freddy!

    I would like to make a request to see some workouts using the interval training, time challenge, interval training format that some of the older workouts use (like Boom, Boom, Bikini Beach, Hot Body Beach, Workout Mashup, etc.) I certainly love the new workouts that just use the interval training but the combination of interval training and time challenges really rocks me!

    Thanks for all the amazing workouts you both create for us Body Rockers!

  • Andrea

    19:05… uggg outta shape! And I know I did this workout when you were in Malta :) It’s a shame my old personal best is recorded somewhere else! I’ll look it up in a week!

  • KIMBERLAKE93

    I absolutely LUV’d this workout!!  I thought the exercises were fun and I enjoyed the entire workout while feeling my muscles work immensely throughout the entire thing!!!!  I really felt it in my gluts/hips!!!  Felt soooo good!  I lost some time with getting my balance and also taking a sip of water in between rounds just like Zuz did in the video.  Freddy and Zuzana…what was your time on this workout???  I did 4 rounds in 16:22.  I followed today’s workout by doing my own interval training- 9 rounds of Reverse Pushups, Sandbag Deadlifts and Knee Raises on my pull up bar.  I feel great, thanks so much guys!!!

    Again, Happy belated Anniversary and Happy belated Canada Day!  Zuz you’re gorgeous inside and out but I defs luv your hair better Brunette so excellent choice, you look stunning as per ushe!!!!  The decision to have children or not is so insanely personal and it’s for YOU guys to decided.  I appreciate the brutal honesty of people saying they wish they never had kids and the pure infatuation of others saying their life has changed for the better because of their children.  All views are welcomed and are interesting yet it’s certainly up to the individual.  You two will make the best decision for YOU when you’re ready.  It’s SO easy to have that curiosity and wish our lives were different but I truly believe our lives were meant to be the way they are, period.  We will decide what’s best for us and that’s just the way it’s meant to be.  In my world, I’m surrounded by people with children and others who’ve tried to conceive for months and years.  I’ve witnessed some people with kids who definitely SHOULDN’T have children and others who have tried and tried and deserve it beyond reasoning.  It does not make sense to me and I’m so scared for when I’m ready.  When it’s my time, God willing, I hope to have a wee lil “Kimberlake” one day. I’ve yearned to be a mother since I as far back as I can remember, holding my dolls and nuturing them like the best mommy out there.  I have SO much luv to give and I can’t imagine living my life without sharing my passion with one of my own.  I, too, have thought of adoption and it’s an idea I will have to come back to when I’m ready.  Best Wishes and Good Luck to both of you!  All my Luv!  CHEERS!  :)

  • fairy

    Did it a couple of hours ago: 18 mins. I love balance-exercises because I am somehow good at them.

    all the best and a nice sunday evening to you all

    fairy

  • mirah

    I completed this in 21.46. I quess everyone did better. I didnt check other bodyrockers scores before the workout and when I saw them, I felt a bit depressed. How on earth is it possible that Im this slow compared to others:/ I cant believe someone completed this in just 8 minutes, the first round took me 5. I quess I just gotta keep going. Im very careful keeping the proper form, and Ive had AMAZING results so I cant be that bad bodyrocker:) Next workout Im going to push soooo hard!

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

    This took me 23 minutes. It sucks that I do my cardio before my workout but everytime I hear music during my warm up I end up doing my dance routine lol. I know that if I do it before my workout my time would be better. Well anyways I enjoyed it :)

  • Isabelle G.

    10:30, with shoes, in the sun.  My black cat looking at me, indifferent.  Simple, but effective.  Balance with core work.  Hmmm.  I thought it was going to be easier, in fact… I’m a dancer, and I thought that my balance couldn’t be better.  Oups.  Wrong, because when you add speed to the moves, it suddenly becomes way more challenging!  Great, and yes, I enjoyed Canada Day with you, Team Canada!  It was beautiful, here in Montréal: spend an evening at the Jazz Festival with a good friend, a warm summer night, music and the stars above.

  • Annebel Wind

    Hi everyone,

    My score for today: 21.01 minutes. And for Zuzana and Freddy concrets with your 4th wedding anniversary! Hope you have/had a wonderfull weekend…

  • Anonymous

    Happy (belated) Anniversary Zuzana and Freddy. Thank you for this amazing site and all the hard work you two put into it.

    I did this just two weeks ago as I needed a body weight only workout to do at work. So today I am going to do another one of your oldies but goodies: 15 Minute Killer Cardio.

  • Cindy

    I combined this one with my treadmill running. I run hard for 3 minutes and I did a set of each exercise. I followed this routine for 30 minutes. This was a real killer workout. Thanks!

  • http://www.facebook.com/profile.php?id=651056637 Tarra RB

    Happy anniversary guys!! :)

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

    My score of yesterday: 13:16min

    Today I did “Try this at home workout”:  http://www.bodyrock.tv/2010/11/11/10599/ Step ups with Sandbag (15kg).

    I managed to do my first “Pistol”/One Leg Squat this evening! But only in the right side :/

    • Hege Vindstad

      Congrats on the one leg-squat! How long did it take you to be able to do it?

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

        Thx. I will try the other side, too but I have some problem with my ankle today.

        I´m bodyrocking on daily basis about 1 month now (again). In my opinion most of the effort come from the sandbag excercises!! It´s great for toning up your legs, hips and core muscles.

        Perhaps I could  have managed the pistol earlier but I did not try it before :P.

        Good luck and have fun with lot of swings,dead lifts and squats!

  • tee

    1st exercise is – touch next to your left foot then jump up, touch next to right foot then jump up
    2nd execise is – lean over slghtly an stretch your left leg out and diaonally behind you, then as you come up almost touch your leg to the side & then bring your knee up diagonally & try to touch to opposite elbow, try not to touch your foot to the grond
    3rd exercise is – do a plank, then bring left knee in and to the side while turning to look at your knee
    4th exercise is – jump sideways to left with one leg, then bring right leg up sideways, knee bent and do roundhouse kick to the right, then jump right

  • Kristin Keppel

    What is it our mother’s said….”If you can’t say anything nice, don’t say anything at all!”  :-)  Zuzana (and Freddy) has given us an invaluable tool.  I have never enjoyed working out so much and even if I’m off for a week or two due to illness or the fact that I have 3 small children, I can’t wait to get back to it.  It has been life changing.  I am creeping up to 40 and have PCOS, so weight is a struggle for me.  Through these workouts, I have been so excited by what I can do that I was sure I never could, that I just can’t stay away.  And even if I’m not a size 2..or 12 for that matter, I know that I am doing my heart some good. 

    Zuzana would be beautiful in a burlap sack, but that’s beside the point.  

  • Annalise

    Fantastic, super panty one!  As in very puffed, not as in having super panties.  However.  That’s 7 months bodyrocking for me, I am very happy and grateful for its place in my life:)

  • http://twitter.com/FlaviaRequim Flavia Requim

    WoW! At first saw I thought this workout was easy but I was wrong! This was crazy! And now I´m feeling soooo good! ^^

    It took me 20 minutes to complete!
    BTW, anyone who is trying to put you down can only be envy or is a sick person, just keep the good work and let this crap go away naturally… we all bodyrockers are supporting you forever and ever!!

  • Kendra

    15:52!  This was a nice moderate workout.  It’s not one of the super intense ones, but it’s a good one!  I worked up a  nice sweat. :)

  • http://www.facebook.com/profile.php?id=1238758175 Kimberly Armstrong

    Hello everyone, this is my first post and I’m really excited I found the site. I do have a question though, a lot of her exercises, such as Reptile, require you to be down on your wrists. I have bad wrists and putting weight on them makes them hurt and I can not do those without pain, however there are a lot of great exercises that i am missing out on by not being able to sustain long amounts of times on my wrists. Any suggestions that might help would be great.

  • http://delightfultastebuds.com Jos

    Did this today before dinner and finished in 16:29. My abs and thighs are still SORE from Booty Shape Workout yesterday and Brutus been nagging me to skip workout today. Glad I kicked him aside!

  • MariaBjørgJepsen

    Finally a Dane here :) 
    Hej Anna, hvor er du fra?
    Hilsen Maria fra Frb., BodyRocker siden Oktober 2010!

  • maire

    I’ve got a pretty silly question.  When it says 20 reps of, say, the Reptile, does that mean 20 times on each side or 10 times on each side, 20 times total?  

  • ivy

    1st time doing this workout. I did it in….. 19:08 (:

  • Anonymous

    Today 14:10, May 27th, 14:35. :)
    I followed this with 30 min of bike/jump rope intervals (20 min total bike, 10 min total skipping).  Thanks!

  • http://www.flickr.com/photos/marionlakine/ Marion

    Hapy birthday Zuz & Freddy <3 <3 <3  I wish you the best for the years to come ;)

    18:40
    The jump squats killed my tights ^^

    Thanks for this great workout as usual !

    Keep the sweat ! (and smile) :)

  • ۞ BodyRocker ♥ Beth ۞

    17:04

    Is there a new workout ??? or please post the weekly workout schedule I wanna train again :D

  • Anonymous

    11.58

    i Am drowning in sweat, i will definately need to mop my floor after this one. 

  • Janessa Reimer

    This was awesome! it took me 11:21. i really pushed hard on this one! Thanks so much for a great workout as usual :)

  • Anonymous

    Congratulations for your wedding anniversary!!! :) I know it’s late, but i still wish you two had a lovely celebration! :) And I will do this work out right after my exam tomorrow! fingers crossed on the exam! :S

  • Anonymous

    Loved it. It took me 22 mins with lots of stops for water. Although I felt stuffed at the time I think I could have put more into it so I will try again at some stage and work at improving my time. I can’t believe how fast most of you complete these workouts :) Also, congrats to z and f on the anniversary and I love your hair colour as it’s nice and rich but not too dark. Thanks for another great workout!

  • Estelle-France

    So you got married on June 29, 2007 ?
    This is the day my first daughter was born, so it is a very special day for me too.
    I wish you a lot of happiness and many more anniversaries to come

  • Anonymous

    Good morning y’all and HAPPY 4th of JULY to all the American bodyRockers!!! hope you all have a fantastic holiday!! This was a great start to my morning, my time for the 4 rounds – 15:02, I’m going to do this after work today to see if I can beat my time (as I didn’t have very good balance first thing this morning), I’m just curious if it slowed me down as much as I thought it did. Now off to shower and get ready for a busy day at work :)
    Tammy

  • Peta

    my time 14:23sec.  l don’t know if l did 4 or 5 rounds.  loved it

  • Anonymous

    12:27 with Chair assisted skaters for balance.
    Loved this workout!!!!

  • Estelle-France

    12:32. I really tried to focus on the proper form for skater. This was the most challenging exercises amont the 4 but the most exhausting one was jump squat & touch down.
    I loved this new bodyweight workout.

  • MariaBjørgJepsen

    No workout posted for today (4th of July!!!) which is totally understandable :) Unfortunately, only the Americans here in Denmark celebrate this nice holiday. But I hope that you, Z & F, are having a GREAT time celebrating it. It is my day off anyway, so I had more time and energy than on my hard, long workdays. So I did 2 workouts today :) If you fellow Bodyrockers need some inspiration, I did this:
    http://www.bodyrock.tv/2010/06/19/power-girl-or-boy-workout/ (HARDER than it looks, but very awesome!)
    and this:
    http://www.bodyrock.tv/2011/02/18/give-me-a-reason-workout/.
    Much love, Maria

  • Vivi

    No workout today, so I did 2 olds workouts : “Best ripped Abs Wo” & “Power Girl Wo”(which one have a killer exercise : the beach scissors !!!)
    Here, in France it’s very hot, the sun shinning ! So i did them on my terrace but we dehydrate fast, so it is brutal to finish 12 min!
    Now shower !!!! And after I go to the hospital to see the first baby of my little sister !!! I’m so excited to see her!!
     
    And you what do you do as workout today girls ??? 
     
    Have a lovely day everyone !!
    Kiss <3<3<3

  • Vivi

    No workout today, so I did 2 olds workouts : “Best ripped Abs Wo” & “Power Girl Wo”(which one have a killer exercise : the beach scissors !!!)
    Here, in France it’s very hot, the sun shinning ! So i did them on my terrace but we dehydrate fast, so it is brutal to finish 12 min!
    Now shower !!!! And after I go to the hospital to see the first baby of my little sister !!! I’m so excited to see her!!
     
    And you what do you do as workout today girls ??? 
     
    Have a lovely day everyone !!
    Kiss <3<3<3

    • MariaBjørgJepsen

      I still can’t believe we did the exact same older workout today, ha ha :P

  • Daphedan

    Time was 15:50, but my balance is not good…..first time is too long.  I’ll definitely do better next time:)

  • Daphedan

    Time was 15:50, but my balance is not good…..first time is too long.  I’ll definitely do better next time:)

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

    16:38

  • Anonymous

    18m50s.

    knees are sore today so twisting jump squats killed me. this was a challenging one for balance. thanks guys =]

  • AudraFit

    I always do the Friday workouts on Mondays and I just completed this workout in exactly 10 minutes :) Thank God for this quick routine as I have a upper lower split weight training session ahead of me now. Zuzana, you look glamorous in those sunglasses which is a fitting LA look for you :) Happy 4th of July to my fellow U.S. Bodyrockers!

    • Kat:)

      Happy 4th of July Audra :)  Great scores!!  Gonna get on this one in a few minutes myself.  :)

      • AudraFit

        Thanks Kat! :) Although, I’ve seen some incredible 8 minuters here, wow!

    • Mia

      10 minutes!! Wow! did you do four rounds? You totally rock @AudraFit:disqus !
      Maybe this time next year I can reduce my time to approach your awesome score.
      You are a bodyrocking machine

      • AudraFit

        Thank you Mia and yes I completed all 4 rounds without rest as I just wanted to get it over with. If you stick with Bodyrock you will improve!

  • Anonymous

    Wish you all American Bodyrockers a happy 4th of July.

    Did this workout today, my time: 16:17, a lot place for improvement, will definitely come back to this one. It was awesooooooooome, thanks!!!!! Love your new hair color :D

  • Kat:)

    Ok here are my scores this morning :)
    12:38 
    my balance is not the best just yet :)
    Happy 4th Everyone!!

  • Kat:)

    Ok here are my scores this morning :)
    12:38 
    my balance is not the best just yet :)
    Happy 4th Everyone!!

  • Anonymous

    This time it took me 25:12….so 4 minutes slower than last time…Gotta work on that :P

     Brutus almost beat me today…but I took him down!! :)

  • http://www.facebook.com/people/Sarahi-Gomez/1501689496 Sarahi Gomez

    Your hair looks nice here… I think it makes you look more classy. I don’t know if that make sense. I’m not saying that you weren’t classy before but yea. You know what I mean right?
    It think it looks better lets just keep it at that!

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

    My time was 18.17. Followed it with 15 min of cardio. Good workout, had my outer thighs burning.

  • Busy Mummy Marcia

    WHO´S THIS GIRL? I WANT TO LAUGH PLEASEEEEEEEEEEE!!!!!! LOOK MY BABY!!!!!!!!!!!!!!!!!!! 

    • http://twitter.com/IronFistGirl Tara Fox

      so cute and beautiful :)

      • Busy Mummy Marcia

        Thanks Tara!! i´m  so happy to have my baby!!!!She brought to my life happiness!! I can´t stop to look at her!!

  • Laurie Skora

    My score for this one was 16:26. My balance is a lot better than I thought it was! :) I focused on proper form instead of speed and I think I did pretty good. Dripping sweat is always a good sign of a great workout :D Thanks!

  • http://twitter.com/IronFistGirl Tara Fox

    Zuzana is beautiful and sexy – isnt that what all woman want to feel.  Doesnt matter who you are you can be these things and do it in a way that is not exploiting who your are.  She is proof as to why we all push ourselves so hard and she has spoken about being over weight and has chosen to change her life along with many others.  Her and Freddy have accomplished alot more than most people, and yes  I agree with one of the other post – Freddy is to blame for these sexy shots haha he obviously idolises her just like we all do but Im not complaining it keeps me very motivated.  Above all u both have great personalities and very sweet hearts which make you better than the rest. :)

  • Anonymous

    Hey Tina. When I read ur post I was sitting in the subway and I had to laugh so hard. Thank u for this

  • Anonymous

    I everyone!
    Did this workout in 13min42seg
    And then I did 20min of interval skipping…well, it was more interval jumping (high knees, jumping jacks, scissors, one leg jump up…) because in my room I don’t have space to use a jump rope xD

  • Anonymous

    I did this one in 14:55 min. :) 

  • Mia

    Hi everyone,

    so this time I took 15’41”. Last time I did this was last September and I took 18’48”, not a bad improvement at all I think, but almost a year as passed and I was sort of expecting to shave off a bit more. Quite happy nonetheless :)
    feel great! Now off to a day of sitting on my but in front of the computer.

    Take care

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

    10 minutes plus 1 hour of Bodyflex & Bodyslim workouts.

  • http://twitter.com/misathemeb m

    i really enjoyed this one! it was a first for me and i completed it in 15:35, the skaters really felt amazing and my balance is getting quite good from all these core exercises yay :)

  • V.I.G.

    14.29 loving it:)

  • Anonymous

    hey bodyrockers,

    great workout but I modified a little:
    Exercises 1-3 stay the same but I added a one leg squat for the last: One leg squat and hop kick.
    Just because I’m a little crazy I did 5 instead of 4 rounds.
    It took me 24:28min to complete. Very sweaty and great.
    Now I’m doing my 20min skipping rope.

    kisses from sunny Germany <3

  • http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

     my time 16:27! I’m proud of myself.. I will revisit this in a few weeks and beat my personal best.. I could have pushed harder but coming off an injury I didn’t want another flare up!!

  • Anonymous

    Awesome workout!
    I completed in 12:26!! I also added High Knees in intervals.. I did 4 minutes:16 rounds of two intervals: 5 sec (rest lying on mat) and 10 sec (max effort doing high knees).
    Thank you both for the inspiration!
    XOXO

  • susana

    18:58 total , does anybody did in shorter time?

  • Carmen1vr

    I’ve completed this workout in 18:50

  • Carmen1vr

    I’ve completed this workout in 18:50

  • Carmen1vr

    I’ve completed this workout in 18:50

  • Carmen1vr

    I’ve completed this workout in 18:50

  • ulla

    Sooo proud! Just finished this in 16 min 46 seconds. I’ve been following
    for a few months now, working out two to four times a week, depending
    on the current workload and what other sports and exercises my week
    offered. I’ve always been rather active, but slacked a little over the
    last two years, writing my thesis and getting established as a
    freelancer just took too much of my engergy to do more than just the
    occasional skating or night out dancing with some friends. As a result, I
    gained weight and became irritable as.. oh well, no cursing. Soo happy
    to be back on track! This workout was especially satisfying, because
    I’ve gotten my first ballet lessons for my fourth birthday (I wanted
    those! That was my all-time favourite birhtday present, it got me hooked
    on dancing! Note to self: Tell mum. She knows, but I guess she’ll
    appreciate being told.) and therefore love the balance and flexibility
    challenge in this workout, since it added to the difficulty level
    without really slowing me down.

    I’ve posted a few times already, but please feel free to see this post as my first real contribution to this community.

    Ramble over – I’m sorry this got jumbled, I usually write more clearly
    than that. Which just goes to show how excited I am! Off to do the
    cardio part of monday’s ‘teenage dream’ workout for good measure. :-)
     

  • Anonymous

    Wow this was incredibly exhausting…needed 18min48sec..sweating like hell!

  • Anonymous

    It was SO hot and HUMID today that working out was really not what I wanted to do…but since I let 4 days go by without bodyrocking, I forced it…Here is my time:
    20:44.
    The Skater and jump squats got me…I am now one workout closer to being caught up with the rest of the world of bodyrockers.

  • Anonymous

    Just finished this workout!! I am behind due to the long weekend…I am proud of my time!! 20:25. Woohoo!!! Sweating over here but feeling GOOD! :o)

  • Anonymous

    Bodyrockers in the house tonight!!!!!
    man am i sweaty!! took me 24:37. I really had to drag myself today. i have been off the bodyrocking train the last week. I got sick so i was recovering for 3 days. Ever since then i have been feeling sugglish, not to mention this wonderful heat in L.A really does a number to my energy and appetite. I feel like im mostly living off fruit and water. Made myself have protein, some Tuna ceviche today so it was cold, and limey. And as always ty Zuzana and freddie, i truly appreciate having bodyrock. Even on my sick days i had to check in on the workouts i was missing and reading the comments. Got some catching up to do this week. :)

  • creedy2280

    15:58! so happy! i thought i was going to go into the 20 min realm. All this with a baby intteruption! Cold water never tasted so good!   yay!

  • creedy2280

    15:58! so happy! i thought i was going to go into the 20 min realm. All this with a baby intteruption! Cold water never tasted so good!   yay!

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    Wooo, I reached my goal! I wanted to do this in 12 minutes, I made it in 11:54.. With seconds to spare!

    I loved it, the burn in my legs :D The first 2 rounds I had to use the floor to stabilize with the skaters, but at round 4 I had it under control and could do it without touching the ground..Did this workout today because there’s no new one yet, and I missed this last week because of holiday.

  • Charlie D.

    The skaters still slow me down because of balance. I did this in 14:55.  

  • mag

    my time was 19 minutes and 20 sec
    what was yours Zu?
    i wish to have that sun! becaouse here in south america is frozen and i don’t  have desire to workout with these days :(

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

    I did this workout on 6/2 when I first started BodyRocking (It was my 9th BodyRock workout) and I finished it in 38:14 

    I just did it again and my time was 28:16 (24th BodyRock workout)

    I cannot tell you how ecstatic I am that my time has improved by 10 minutes! 

    Thank you soooooo much Zuzana and Freddy!!!! 

    • tee

      great improvement samantha!

  • Maude R Villeneuve

    Hello everyone:

    my time: 19:03 I’m all sweaty and my face looks like a tomato but I still fell that I should have push harder. I’m gonna try to find a cardio workout to really drain me of all the energy left.

    Have a nice week end
    Maude

  • http://www.facebook.com/people/Lilliana-Beltran/100000698083005 Lilliana Beltran

    My time was 24:25 min and was able to finish all 4 rounds.  Yay!

  • lUCy

    finally I did it, in 17.33,mts :D

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

    Great workout – just totally kicked my butt. Unfortunately i messed my timer up. I finished on roughly 25 mins.

    Love to BodyRock.tv as always. I went awol for a bit on being healthy… and now i have come home again. xx

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

    Great workout – just totally kicked my butt. Unfortunately i messed my timer up. I finished on roughly 25 mins.

    Love to BodyRock.tv as always. I went awol for a bit on being healthy… and now i have come home again. xx

  • Danielle

    Good luck, stay healthy! You are one strong woman getting back on your feet so soon!

  • http://twitter.com/GabayC Gabija D.C.

    19:27 

    I’ wiped out! It was very hard on the legs….
    But like a good bodyrocker I loved it! :)

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

    I did this today because there wasn’t a workout posted yesterday.  This was my first time doing this workout.  At first I thought this was going to be easy.  It ended up being awesome.  I managed to do this in 20:01.  I was shooting for under 20 minutes, but didn’t quite make it.

  • Anonymous

    I would like to help you on this topic, but I think that this is a good question to give your doctor. Obviously there are women that got pregnant while they were super lean (my best friend is one of them) but we are all different and have different needs to get pregnant I guess… I am just blaboling :)

  • Stac

    I totally agree!!!
    My hubby started going to the gym daily about 5yrs ago, he tried to get me to go but I can’t & won’t give up 2-3 hrs a day & be bored out of my mind! LOL Don’t get me wrong I tried it for him & I encourage him to go, BUT the gym life Is NOT for me. I had a problem working with trainers that looked even less fit than myself : ) I Love watching Zuz do these exercises, I can see how the muscles work & the Results from all her hard work. That is Motivating!!!!
    I’m a 47 yr old mom of 4 great kids, doing these work outs gives me energy to keep up with them. ages 22-4 I need that push. LOL Thank you for ALL the great health & nutrition advise. Keep up the great work & Thank You for keeping me moving.
     Luv ya, Bodyrocker for life ; ) PS: I just found y’all in Feb 2011, am LOVING the transformation! 

  • Aletinita

    wooohooooooo!!!! i have finished the whole thing! (1st time didn’t) and my time is : 22:17 .
    Yeah babe!!!

  • Anonymous

    I’ve been having one of the hardest days in recent memory and just needed to take this time for myself, for my body, so that I can be strong and proud of my efforts. 

    My time was 19:40

    See you tomorrow

  • http://www.facebook.com/barboraz Barbora Zlatušková

    my time was 22:59…this workout was definitely tougher than it looked lol…i really had to pause to breathe lol. Thank you :)
    Oh and those negative comments that are being said about body rock…wow that such jealousy…zana you aqre beautiful and ur workouts are fun and challenging…and your body is so beautiful so why not show it off in a sexy way…it’s very motivating. :)

  • Catherine McGuckin

    I did this workout this morning, my cat was very confused that I was up so early. I really love the Skater move, I think it’s my favourite exercise now!

    My time was 16:18 which is a great improvement on my last time (19:02) last month.

  • Katie

    My feet are two different sizes…it takes a long time for me to adjust the two different laces to make each one comfortable.  My left foot is smaller because the laces are pulled super tight and you can see the two sides of the top of the sneaker are really close.  The right foot is big and hardly needs a lot of pulling tight!  I know my life is difficult, huh? ;)  
    Katie 
    Colorado

  • Anonymous

    i just finished1,80×2,124×3,80×4,80x ist was superrrrrrrrrrrrrrrrrrrrr……………petra london

  • Anonymous

    I did this one today because I just couldn’t face any more jump lunges!  The last time I did this was July 4 and I finished in 13:05.  Today I finished in 12:03.  Not bad!

  • Vivi

    I di dit much as a warm up this morning than a workout to beat my score.So 9.09min today. I Warm up with this one because my legs are in pain, so instead of a rest day I prefered to work a litlle. I find that the  aches pass better so ;)
    After I did Sexy pain train wo

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Yikes.. So, took me a lot longer than I thought, seeing as its been a while since I worked out.. All in all, I guess 15:22 isn’t bad.. Man I can’t wait to start doing burpees/pushups and being able to use my sandbag and dipstation. :(

  • Dorie

    I had to stop after 3 sets (and that took me 20 minutes). I am still trying to build my strength and stamina. These workouts kick my butt, and I love it!!! Next time I do this one, I will try to do all 4 sets and beat my average time per set. : )

  • Gerri Lee Schafer

    Just what I needed…short and sweet, or should i say sweat!!!!!!    hahahaha
    My time today was 10:50, my previous times in July were 13:37 and 12:57
    Because I had time this morning I added some high knees skipping to my push ups…going back to work next week is going to be hard   :-(

    4 rounds 10/20 HKS  20 military PU
    4 rounds 10/20 HKS  20 reptile PU
    4 rounds 10/20 HKS  20 on 10 lb hexbells w/row to shoulder
    4 rounds 10/20 HKS  20 plank jack PU
    4 rounds 10/20 HKS  20 decline PU from chair

  • L-E

    Done! My time: 14:26, yippee! :))

  • http://twitter.com/DashaDremuk Dasha Dremuk

    great workout! Love those balance exersises!