Jul 4 2011

Transform Your Booty Workout

Hi BodyRockers,

On Friday we wished all of our Canadian BodyRockers a Happy Canada Day, and now today we would like to wish all of our American BodyRockers a Happy 4th of July :) This is the first time that either Freddy or I have been in the States for the 4th of July celebration, and we have tried to get into the spirit of things :) On Saturday we drove down to Malibu and enjoyed the sun and the beach (you can see the pictures from our trip in the life section), and today we are going to see if we can catch some fireworks somewhere :)

This week we will be training everyday, so don’t miss a workout :) For all of you newbie Rockers, the full workout explanation including modifications for beginners is in the video so make sure to watch that so you get the most benefits from your training. We will see you guys tomorrow!

Best,

Zuzana & Freddy

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 2
  • High Knees with Jump Ropemax. reps
  • Sandbag Squatmax. reps

Get your gear for this workout here:

Instructions:

Set your Interval Timer for 18 rounds of two intervals. The first interval is 10 seconds (rest) and the second interval is 30 seconds (max. effort). There are only two exercises (high knees with jump rope, and sandbag squat) that you will be going through back and forth until the time is up. Write down your reps for each round during your rest intervals and then add all of the reps for each exercise. The next time you do this workout, your goal will be to beat that number by at least a few reps. Remember that as long as you see improvement in your workout performance (even by just a few reps) you are on the right track.

The workout flow looks like this:

10 seconds rest

High Knees with Jump Rope (30 second interval)

10 seconds rest

Sandbag Squat (30 second interval)

You will complete 9 rounds of this circuit.

I did 583 High Knees with Jump rope and 114 Sandbag Squats total in this workout. Try to beat my numbers and share your scores in the comments below.

comments


Around The Web
  • Bodyrocker Nano

    High Knees with jump rope : 701
    Sandbag Squats : 98

    Bodyrock.tv <3

  • http://pulse.yahoo.com/_LTARMK27FZRK5IBYNOE4IGDU5E kristina

    how much time of workout do u need 2 see results ?

  • sselcann

    508 jump rope & 155 sandbag squats

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

    I came home later than usual today, was visiting a friend :) So I got home at 8:30pm and it is so late for me, cause I have to get up at 4am…. BUT I really didn’t wanna miss my workout so I did it immediatelly when I got home and I picked this: My score in total is 656 Jumprope Highknees and 139 Sandbag Squats with 9kg sandbag. Only once I did less than 70 Highknees per round, cause I go tangled :D and I never did less than 15 squats per round! Now it is time for shower and sleep, it’s gonna be a good night! :)

  • ZoeRocker

    First workout back after 2 weeks recovering from a nasty bug. I did this one because I thought it wouldn’t be that hard. I was dead wrong. Now I’m dead!

    HK w/skip rope-659
    SB squat (25lbs)-94

  • Anonymous

    cau i just finished 1)9rounds 2)100x…………………..i see u soon…………petra london

  • Cindy

    I did it today. My scores are:
    High Knees with Jump Rope 502 rep.
    Sandbag Squat 170 reps.
    Great Workout!

  • Annalise

    Hi, did this one today for the first time.  1099 and 107 were my scores.  Fantastic

    Annalise

  • Annebel Wind

    Hi everyone, did this workout today, but made some changes to it.. Have a big trouble with the jumprope still. Just am out of breath so fast with this..  So i added some push ups (do not know how these push ups were called.. The ones where you jump with your feet towards your hands, than back in the plank, than jump the feet appart and do the push up), so I had 3 exercises witch I did all six times for the 18 rounds.. My scores:

    High knees with jump rope.. :-(  57, 30, 39, 39, 40, 35
    Sandbag squat with 12kg dumble: 9, 9, 10, 8, 10, 7
    Push ups with forgotten name :D  7, 6, 7, 5, 8, 6

  • Gerrilee Schafer

    very sweaty work out…love it….
    1/ HKS with rope 648…old 667….tripped a few times this time around
    2/ SB squat w/25 lb 145…old 123 w/25 lb

  • Anonymous

    yeppee…i beat my 1st score this second time around doing this workout my first score – high knee’s: 469, squats: 98…the 2nd time around my high knee’s were: 540, squats: 103 w/ a 20 lbs sandbag, i’m not sure if I used a sandbag the 1st time.

  • AudraG

    I did this without the rope this time for max cardio intensity without the rope tripping lol.  I used a 20lb barbell because I will be following this up with my leg training so I don’t want to overdo it and burn out my leg muscles too soon.  I surprised myself :)

    High Knees:  869   (old with rope 651)
    20lb Squat:  174  (old 132)

    + Burpee for Erin <3

  • http://www.facebook.com/people/Andrea-Riofrio-Mena/565595721 Andrea Riofrio Mena

    I did this work out twice… I already stretched  and I am sitting typing this and still sweating. 
    Sandbag Squat 1) 101 2) 101
    High Knees  w no jump rope 1) 561 2) 488 
    and  a burpee for Erin and one more for a different cause ;)

  • Lisa

    Did this workout for the second time, and I am happy to announce that I beat my old scores from July 6th! Man, this is one tough 12 minutes!!

    Total High Knees: 701 (old 680)
    Total Squats (20lbs): 130 (old 97.5)

    Great hearing all about your travels, Zuzana and Freddy!! Looks like you guys are having a great time. Traveling is awesome!

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

    High knees without jump rope: 843
    Sandbag squat: 119

    Super sweaty- time for a cool down! And then off for my birthday mani and pedi! Im so excited :3

  • Anonymous

    It takes some time until the system takes you in I think…I had the same problem..but one day it just stopped and my comments were there right away! Keep posting :)

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

    My score of yesterday:

    1) High Knees with JR: 666
    2) SB* Squats: 116

    *15kg

  • Anonymous

    704/135

    • Lisa

      Nice scores!

  • Anonymous

    i just finished,was good………………….petra london

  • Anonymous

    I just did 10 full pushups for my husband last night! lol I’ve only ever been able to to 1 or 2 before. He was so impressed! I keep making him feel my arm muscles lol

  • Anonymous

    High knees with jump is actually getting easier! I thought I cut my rope too short when I started because I kept tripping up; but only when I was doing high knees. It all comes down to practice: I just didn’t have the coordination for high knees yet.
    My scores:
    High knees with jump rope: 395
    Sandbag squats: 125

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I did this workout as my second workout for today and I beat my last scores! yay!!!
    High knees: 514
    Sandbag squat: 88

  • Carmen

    Hey there,
    I did this workout on July 5 with 583 high knees and 113 sandbag squats
    Today I had 878 regular high knees (I still haven’t replaced my broken jump rope)
    and 133 sandbag squats

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I did this workout on 8/3 but forgot to post my scores. So here they are:
    High knees: 479
    Sandbag squat: 84

  • ingrid haustein

    Finally on Friday I did this work

    completed!I did 724high knees (no rope)sandbag squat (whit 6 kilos) 141

    yesss :)

    good weekend everybody !!!!  

  • Naomi UK

    So im a little behind but here are my scores…I was rather pleased with my squats and think my high knees would be better if I didnt keep tripping over the damn rope! And Im a Skiptrix Instructor…tut tut! :)
    High knees 567 Squats 126.

    Cheers all keep rocking x

  • Anonymous

    I did 591 high knees and 101 sandbag squats with 25lbs. Sweat is pouring off my face!!

  • http://www.facebook.com/profile.php?id=762658625 Sarah Martin

    Did this workout today and it was my first time using my new bag :)  Didn’t count all my reps but I finished. Here is to motivation, consistency, discipline, and breaking old habits! Looking forward to where I will be a month from now!

  • tee

    hi guys!

    completed!
    I did 850 high knees (no rope)
    sandbag squat 104

  • http://www.facebook.com/profile.php?id=1527676942 Alyssa Jensen

    Wow fantastic workout!!!! I love being drenched in sweat after only 12 mins!! Thank you Zuzana and Freddy!!

    730 High knees with jump rope
    120 Sandbag (~25lbs) squats

    xoxo

  • Anonymous

    Hello :-)
    I did this workout today and here are my scores:
    High knees without jumprope:  696
    Squats with 10 kg ricebag:  75,5

    and
    10 reverse push ups ( I have finally got my Dip Station!! I’m a happy woman :-)))
    20 knee raises on DS.

    Puh! I’m done!

    Have a nice day Bodyrockers :-))

    Hug from Norway :-)

  • Anonymous

    Did this one yesterday morning to try and beat my scores from last week. I didn’t with the high knees but rocked the sandbag squats with a 20lb barbell. Here are my scores:
    High Knees- 700 (last score- 763)
    Sandbag squat- 131 (last score- 94)

    Have a great day Body Rockers around the world
    Tammy :)

  • Laura Messier

    Thought this would be a good, quick workout and I was right.  I’m covered in sweat after only 12 minutes. Awesome.  I’m a little sore from yesterday’s boxing training so my max wasn’t what I hoped.  Regardless, I did it and my scores are: High Knees: 460, Squats: 76 with 25lbs of weight for half and 15 lbs for the end half. 

    Can’t wait to do this one again and beat these scores.

  • lUCy

    I did 498 high knees and 119 sandbag squats :D

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

    This one was good! I have a wonderful sunburn from yesterday so this workout was perfect for it! 

    I just did high knees and squats since I can’t jump rope inside since the ceilings are low and squats still kill me without added weight! 

    High Knees: 663
    Squats: 82

  • Anonymous

    Just finished this workout now…I did 667 High Knees and 78 Sandbag Squats using a 15lb sandbag and then I did my 27 burpees for the day! Day 27 for the 100 day burpee challenge I have going on with another fellow body rocker! ;o)  Rock ON body ROCKERS!!!

  • mirah

    Hi Becks:) Thanks for your answer.

    Well, my coremuscles arent very bad. I dont know if this makes any sense, but I can do high knees, its the intensive bouncing that makes me feel very sick. My core is fine, my stomach isnt. When I run, its not the muscles that hurts days after, its something in my stomach. I wont completely dismiss high knees, but I really wouldnt like to do workouts which includes A LOT on high knees like every second round. But I promise you I will do them:) I think I’ll try to do those high knees slower than what I would be able to do. Hopefully I’ll get over this problem someday:)

  • Anonymous

    I was introduced to the site in March and began bodyrocking in April and have kept up quite regularly since May. I’ve never found anything that motivates me like what you guys have created here. It’s amazing. I’ve told so many people about the site randomly at work as well as friends and family. I want to spread the word because I know how much I appreciated someone mentioning it to me. I’ve said to many people that this is one of the best things that’s ever happened to me…and I truly mean that. Thanks for what you are doing, it makes such a difference!

  • Mia

    Hello everyone,

    This workout is devastating. I think I can taste blood in my throat from breathing so heavily..it definitely hurts! hard core cardio like this always does that to me… and, I am tomato red again as well..

    anyway my scores:
    728 high knees with no rope (on the 6th HK rounds I had to stop – must.stop.must breath.must.drink. – so only did 6 rep on that round, my lowest round was 84,so I lost about 80 HK for stoping. Next time my challenge will be to do more than 800 HK to compensate for the lost round here)
    84 squats with 7.5Kg barbell trying to keep extra eye on form, and always doing proper squats.

    not so bad :) Now that I have recovered a bit on to train some vinyasas from yoga and then the well deserved stretch.

    Take care

  • Maribel

    I pushed so hard in this workout that I was ready to faint by the last round. Zuzana, I had not looked at your scores when I started the workout and was in total shock when I added my reps and discovered I had beat you!! Of course this means that next time I do this workout, I’ll have to push extra hard to beat my own PB but for now, I’m stoked that I got such high scores! Thank you Zuzana for making me sweat and work so hard, you are my inspiration (you too Freddy :))!

    High knees 789Squats: 141 with a 25 lb. sandbag.

  • Kendra

    That was tough!  And I had a couple of mishaps–first, my jumprope BROKE during the end of one of those rounds.  I had done 56 reps and then had to pause the timer and fix the jumprope (it’s adjustable, so I just reconnected it).  I then did another 50 high knees before starting the timer again.  But I had a good minute or minute and a half rest in the middle, so then starting back my reps were high again.  Then, one of my 10-lb weights fell out of my “sandbag” so one round I only got in 8 squats. 

    Ok, excuses and explanations aside–I did 613 high knees and 116.5 squats with a 30-lb sandbag (just a bag with some weights and a towel around them inside).

    I’m eager for the next workouts!  I can’t explain how much better I feel about myself doing BodyRock.  The biggest change is in my self-esteem.  I would never, ever EVER wear shorts before.  I was too ashamed of my legs.  But now, besides the fact that their getting nice and toned, I feel that I can just see my body in a much better, healthier light.  Zuzana and Freddy, you’re an inspiration to us all.  The thing I love is that the atmosphere on this site is so positive and supportive (never catty, opinionated, or entitled) that it feels really safe and really…good!  And it’s so, sooooo good to feel good. :)

    Happy weekend, everyone!

  • Catsnp

    Good morning BodyRockers,
    I did this killer this morning and I did 551 high knees and 138 squats. Not bad but can get more next time. Have a wonderful day BodyRockers.
    See you all tomorrow :)

  • Catherine McGuckin

    Oh my! I am a silly BodyRocker!!

    I use the GymBoss app on my phone and I misread the post and set my timer up to do 18 circuits rather than 9!! I am very very tired now but I’m really proud that I didn’t give up. I kept going at my max effort right to the end. Although my max effort at the end wasn’t as impressive as when I started!

    Hope I didn’t scare the neighbours – I have to skip outside as our ceilings are high enough to do it indoors. It was nice outside tonight so I enjoyed it.

    Thanks guys!

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

    836 reps of high knees without jump rope & 132 squats with 5 kg.
     

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

    High knees: 680
    Sandbag squats (with 2 x 4kg weights): 113
    …all this after the 24 min cardio legs core workout, so I’m quite happy and satisfied.

  • http://www.facebook.com/profile.php?id=1034781001 Amber Dillon

    I didn’t do as many squats as I wanted to, but loved the workout!

    700 high knees
    84 squats with 26lbs (12kg)

    Nice work everyone!

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

    Phew! so my total reps, after a 5 day workout break :/ ew! were as following:
    High Knees: 689
    Sandbag squats: 122.

    Not bad, not bad. I’ll do the rest of this weeks workouts with the next few days, so that I’m caught up.. Time for stretching and cool downs!

  • ZoeRocker

    All you do is follow the workouts:)

  • Hege Vindstad

    I think you’ve miscalculated…

    There are 9 rounds on each exercise. (Therefore 18 rounds total on these two exercises)

    Great results though :)

  • Hege Vindstad

    Hmmm… everybody did over 100 squats… I only did 9 and 8 reps each time, but I was very focused on getting my butt as far below my knees as possible. And my sandbag weighs about 9-10 kg.

    My rep total:
    High knees: 676
    Sandbag squats: 77

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    THANK YOU so much!!!! I will be always and forever thankful :) 
    You made a huge difference in my perspective.

  • Anonymous

    Oh :( I´m a little bit disappointed … I did totally 538 High Knees w/ JR and 83 SB Squats (9kg). Next time I´ll do it better!!

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  • http://www.facebook.com/people/Aleksandra-Bilcane/100001343398864 Aleksandra Bilcane

    really nice workout. it was fun to push myself to go on and on ^_^
    i did 14-15 sandbag squats and i didn’t count my high knees because when i count them i lose my form and focus to push.

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  • Carmen

    OMG……..what a great sweat!!!!
    High knees: 586
    Sandbag squats: 113

  • Annie_B

    Super fast and intense workout Zuz!! Luckily my lunch was 2hours ago, or I could have ended up in bathroo haha. High Knee Jump Rope : 98/92/85/93/63(My son walked into the kitchen so I had to stop lol)/ 75/70/75/82 = 733 reps total
    Sandbag Squat (22 LBS) : 16/16/15/13/15/13/13/13/13 = 127 reps total

    Gotta love this energy & mood booster :D

  • Anonymous

    780 High Knees (no jump rope.. haven’t mastered it yet)
    108 Sandbag Squats!

    Thank you both I feel super energized now and I’m off to run 3.5 miles w a Run Club here in Miami, Fl!!
    XOXO

  • Kat:)

    Did this one today along with chopper sit-ups and reverse pushups
    here are my scores (also did todays with a jump rope :)
    high knees with rope 565 (total for 9 rounds)
    sandbag squat (28 lb) 113 (total for 9 rounds)
    chopper sit-ups 172 (total for 9 rounds)
    reverse pushups 133 (total for 9 rounds)

    Thank you so much Zuzana and Freddy :)

  • KIMBERLAKE93

    HARD!!!  Soooo out of breath!!!!!  It went by faster than I thought it would though!!  
    High Knees total= 696
    Sandbag Squat total= 99
    I know I could’ve pushed myself harder (last 2 rounds of high knees and rounds 4-8 of sandbag squats).  However, I’m proud of myself on my results because I know I still pushed hard and I’m also on my last day of my cleanse (very little nutrients/solids in me right now, therefore lack of energy).  

    Thanks Zuzana and Freddy!!!
    Have a fantastic day BR’s!!!  :)

    PS- Congrats to our Canadian Body Rocker “Tammy77″ for passing a VERY important/special exam!!!  Yaaaay!  Soooo proud of you my dear friend!  I always believed in you and I’m so very proud of you!  Lots of Luv!  xo  :)

    • KIMBERLAKE93

      Oh and side note…..I added 4 kg’s of rice in my sandbag so that was with about 25-30 lbs Sandbag! :)
      Freddy, how often should we keep adding to the sandbag to continue to make it challenging for us?

    • Anonymous

      Kimber, can you believe it?!! It means the world to me that you stood by and believed in me the entire time, so thank you

      Much love, “Nurse” Tammy :)

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

    During the 9 rounds I completed 803 high knees (no jump rope) and 149 squats (with 7.5kg/16.5lb dumbbell).  Great scores everyone!

  • V.I.G.

    663 High Knees Skipping, 104 Squats. Usually I struggle so hard with skipping, but for some reason  I felt strong today:)

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    I did 719 high Knees with no rope. and 101 squats using 17lbs. Thank you Zuzana and Freddy.

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  • Anonymous

    Did this without sandbag and rope. 568/148 This was really crazy. I sweated even 30 minutes later… Great, thanks!!!!

  • http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

    I did this one yesterday! My score :
    655 High Knees
    107 squatw @11kg:twitter
    Now it’s time for
    Teenage Dream Workout (Formally Summer Abs Workout) wish me luck :)

  • Gerrilee Schafer

    just got back last night from a road trip/family reunion…12 hours of driving, but still got up at 5:30 am to do this today, Wednesday morning…we left Friday, 12 hour drive, I did manage to workout Saturday and Sunday, but took Monday off, then driving on Tuesday…missed it…yes I’m addicted …

    my scores
    HK skip total 667
    SB squat total 123

    I only used 25 lb as my knees were sore from driving

    thanks guys

  • Anonymous

    Today’s a day for me to catch up on a couple workouts I’ve missed lately. My schedule for today:

    Warm up – check
    Transform Your Booty – check – I’m dripping in sweat right now…feels GREAT!! Here are my totals
    1- High knees: 738
    2-Sandbag Squat (20lbs): 94…just couldn’t get past 13!! Great job Zuz!!

    Next:
    Wild and Free Exercise Challenge

    Ater Work Tonight:
    Teenage Dream Workout

    On to my next workout, then to make some low fat banana bread with one of my little monkey’s!
    Have a great day everyone!!!

  • Ugamerican

    This workout was surprisingly difficult! I think I pushed harder than usual, I was a puddle of sweat after.

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  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Hello Kaz

    Thank you for replying.

    I am trying to follow the principles that we read here on the site, natural, simple and tasty  but I cannot help to have some doubts about my choices, specially in a country where I have no friends and I am still learning the language.

    OK here we go, 

    1. Do you know if the “Biologish” merk, the one they sell on Albert Heijn is it good? 

    I have tried the yoghurt but honestly it taste exactly the same as any other magere yoghurt.

    What brand of yoghurt do you eat?

    I have tried campina, AH brand, C100 brand all magere yoghurt.

    I have read in the commets that some people prefer greek yoghurt but that is something new for me. Do you know any brand I can choose?

    2. What about peanut butter? Do you think the “Biologish” merk from Albert Heijn is a good choice?

    I have read some people choose Almond butter, do you know where can I buy this?

    3. Do you know if I can find the brand “Stevia|” (natural sweetener)  in Holland? 

    4. What about butter? I have read the only real butter is the healthiest. I do not eat butter at all, but to be honest I would like to give it a try sometimes, with my veggies. 

    Some people cook with this liquid bottle “Becel” (I hope you know what I mean) they cook the meat or everything, they keep on saying its healthy but I cannot believe it.

    Anyway my point is: what real butter to choose? I do not trust that becel with omega 3 blue package. 

    5. Milk, I drink Frieshevlag 0% vet. I think thats a good choice but I would like to know what you think.

    I am so sorry for so many questions but to sum up, maybe there is a local (european union) website where I can have organic choices, or maybe there is a store somewhere in Holland where I can go and choose products without worrying that might be fooling me saying its “healthy” but its not.

    I really hope you can direct me somewhere because I have no clue where to stand.

    Thank you so much!

    Mily

  • http://twitter.com/misathemeb m

    628 high knees (no jump rope which does make it easier)
    squats with 10lb sandbag=99 ahhhhhh so close to 100, i swear i could’ve pushed that last one out, def next time!

  • http://twitter.com/misathemeb m

    628 high knees (no jump rope which does make it easier)
    squats with 10lb sandbag=99 ahhhhhh so close to 100, i swear i could’ve pushed that last one out, def next time!

  • Anonymous

    high knees- 808
    squats(13.5Kilo sandbag)- 105

    that one was an awful lot harder than expected.thanks for another awesome workout.

  • mirah

    High Knees (no rope) 582
    Squats (10kg) 90

    High Knees. Doing them makes me feel so sick. Last two rounds I just lifted knees up cause I just couldnt jump anymore, I felt so sick. Still I was able to do the squats! My body cant take workouts that includes a lot of “bouncing” like high knees. Theyre my enemy and Ive avoid high knees as much as possible (not if theres only couple of rounds of high knees). But workouts like this, i just shouldnt do these, that is what my body tells me. You know, Im not a runner either. I can run, I used to run, but after running my stomach hurts couple of DAYS so much that I cant do any sports! That cant be normal. Bouncing (specially high-intensity) workouts are not for me. Im not gonna try this workout anymore, ever. I felt so horrible. I know that is not how should feel after a hard workout.

    Loved the squats anyway:) Thanks Z&F!

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

    I’m unable to count my high knees ^^
    Counting or breathing, that’s teh point !

    I dit 100 reps with a 7 kilos handbag

    Thanks for this great workout as usual !

    Keep the sweat ! And Smile ;)

  • Vivi

    Hi younger bodyrocker !!
    I undersatnd what you want to say, that sometimes we could be better. But you will see that with Zuzana we learn to give the best each time, and at the end no regrets ! We have to fight against Brutus (this little voice which try to make us give up !!)

    Just one thing, 30lbs is not to heavyt for your age ? I don’t know your size but be careful to do it in proper form for your back & knees. You are rapidly expending, and thus probably more to hurt you. Take care of you <3

    • Anonymous

      agreed about the weight of your bag, thats very very heavy for such a young age! be careful because you could hurt yourself so easily if not using the correct form. x

  • MariaBjørgJepsen

    I still don’ have a jump rope – shame on me!!!My scores:
    High Knees: 100-100-111-112-113-117-115-116-120 = 1004Squats + 15 kilos: 23-24-24-25-25-25-24,5-25-25 = 220,5Nice sweat!!! Now : off to work! Have a great Wednesday, BodyRockers :DLove, Maria

  • MariaBjørgJepsen

    I still don’ have a jump rope – shame on me!!!My scores:
    High Knees: 100-100-111-112-113-117-115-116-120 = 1004Squats + 15 kilos: 23-24-24-25-25-25-24,5-25-25 = 220,5Nice sweat!!! Now : off to work! Have a great Wednesday, BodyRockers :DLove, Maria

  • MariaBjørgJepsen

    I still don’ have a jump rope – shame on me!!!
    My scores:1. High Knees: 100-100-111-112-113-117-115-116-120 = 10042. Squats + 15 kilos: 23-24-24-25-25-25-24,5-25-25 = 220,5Nice sweat!!! Now : off to work! Have a great Wednesday, BodyRockers :DLove, Maria

  • MariaBjørgJepsen

    I still don’ have a jump rope – shame on me!!!
    My scores:1. High Knees: 100-100-111-112-113-117-115-116-120 = 10042. Squats + 15 kilos: 23-24-24-25-25-25-24,5-25-25 = 220,5Nice sweat!!! Now : off to work! Have a great Wednesday, BodyRockers :DLove, Maria

    • Vivi

      What ??????? No jump rope??!! Yes shame on you !!!! hahaha
      My god!! How can you have a such score !!!
      Can you give me the brand of your shoes??? there are springs under no?????? hahaha
      I have already said to it to you but you owe credit note of sacred legs to make 25 reps with 15kg.
      Me I believed to die with 18 reps with 10kg !!hahaha
      And my legs today are in pain !!

      • MariaBjørgJepsen

        Ha ha, you are so funny, Vivi :) 
        My shoe brand is “Asics”, because they are suitable for wider (and more ugly) feet like mine, HA HA!!! Thanks for being so impressed, sweetie. But I am just human. Maybe I need to add even more weight in my sandbag now? I am not sure. Of course you are in pain, you work out all day, lol.
        Kisses, Maria

    • Vivi

      Maria I found you on FB, and I understand better your scores by seeing your back !!!
      You are beautifull my dear !! Happiness is on your face !!
      But….how many beers on your pictures !!! lol !
      Me, who was saying to Donna that to have a drink is pleasant and relaxing. I thing you understand me, how can be a life free alcohol ?!! without to be an aloholic of course!

      • MariaBjørgJepsen

        Awww, Vivi, you just made my day VERY happy with that compliment. Thank you SO MUCH <3 I had no idea you have a Facebook profile? Ad me as your friend, please!!! I do not see myself as pretty, but you are right, I am a happy and always positive young woman :) I remember to enjoy life as often as possible. Both my drinking my beloved beers and by pushing myself and my body to the MAX every single day. No compromise ;) I agree with you, ladies. I totally respect people who chose not to drink, but for me (and you?) a cold beer or a well-mixed drinks is just a little part in my great love of living. I would so love to meet you, my dear girlfriends :)
        Love, Maria

    • Donna

      Great scores as always Maria mou:)

      • MariaBjørgJepsen

        Thank you, sweetheart :)

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

      oO that´s twice much as I did! Your are stronger than a horse and I´m a little monkey :P

      Good job.

      • MariaBjørgJepsen

        Lol, you’re funny, Anna :) If you are a monkey, you sure are a cute little one! You still did a great job.
        Love, Maria

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

      oO that´s twice much as I did! Your are stronger than a horse and I´m a little monkey :P

      Good job.

    • Pavlina

      Maria, you have one nice strong a*se!! :)) With the same weight I only managed 107 full squats total. I swear I’ll beat you one day! lol :)

      • MariaBjørgJepsen

        Thank you so much, dear Pavlina :) It does pop a lot, that booty of mine, ha ha. I hope it’s just poppin’ with muscle mass! You should still be very proud of your score! And proud that you use heavier weights, to challenge your muscles more.
        Love, Maria

    • Pavlina

      Maria, you have one nice strong a*se!! :)) With the same weight I only managed 107 full squats total. I swear I’ll beat you one day! lol :)

  • Maya

    Done!
    I dis 342 high knees and 123 sandbag squat (11 kg)! and  sweated a lot!

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

    Hey guys my score for today is 
    total reps high knees= 735reps
    total reps 20lb sandbag squats= 149reps
    Have a good night! 

    • Vivi

      high knees with jump rope??? Your score impressed me !!
      I have to progress with it !!

      Good job ! ;)

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

    465 high knees. Does anyone know how to shorten a skip rope?? mine has these sort of staple at the end so that it won’t get out of the handles. I can never start my HK on time because I need to twist the rope twice around my hands. 

    156 squats with 10lbs bag

  • Anonymous

    Those high knees, never fail to leave me out of breath feeling like I finished a sprint.
    High Knees with Jump Rope = 603Sandbag Squat (30 lb) = 100.5Thanks as always.

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

    I added to this workout…mostly to make up for the holiday weekend.  Pretty much I doubled the workout only instead of doing squats a second time I did push ups.  I also added a sandbag raise to the squat because my shoulders need help.
    Here are my scores:
    1.  High knees with jump rope:  655
    2.  Squat with raise:  70
    3.  High knees with jump rope:  590
    4.  Push ups:  80

    Oh and after wards I did 10 sandbag swings each arm.

    Thanks again for a great workout.

  • Ziba

    i was doing around 100 high knees every round and 17 squats … so .. that’s 900 high knees and 153 squats! *pants*

    • Vivi

      Very good score !!

      • Ziba

        thanks! i was pushing very hard lol! 

      • Ziba

        thanks! i was pushing very hard lol! 

  • Anonymous

    Hi,
    I personally skip it cause I dont want to raise my body temperature in such a condition.

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

    Start at the beginning with modifications.  Don’t push it with a tear in your shoulder tho.  Let your injury heal before you start otherwise you risk further injury.  Just jump right in, that’s where you start:)
     

  • Isabelle G.

    Hi there!
    I modified this workout (my son’s idea…. because of an old injury that I try to heal…) so, I decided to do push-ups instead of high-knees with a jump rope!!
    Here’s my score:
    114 push-ups (between 10 and 14 proper push-ups during a 30 seconds interval)
    171 squats (with a 20 lbs sandbag, between 17 and 21 during a 30 seconds interval)
    Yeahh!! 
    It’s great to do the workout outside at that time (22h00), with the moon and the firefly around me, in the fresh air… ! 
    (On a side note, my cat decided to bring me a gift while I was huffing and puffing… a bird, not even dead.  Oh noooo……..)

  • susana

    happy late 4th of July everybody :D !! my scores for this workout were :
    high knees w/jump rope = 470
    squat w/sandbag= 109

  • Maria

    582 high knees/115 sandbag squats… need water :p

  • Anonymous

    Great job for starting! The first step is often the most difficult! :)

    I’ve been bodyrocking for a couple of weeks now… and I can tell you that I am a true beginner. I’m 5’3″ and weigh 210 pounds (squarely in the obese category). I haven’t exercised regularly for several years and hit a cycle of depression and severe weight gain. I’m tired of being weak, and I don’t want to be a complete invalid when I’m older, so I’m here to whip myself back into shape.
    Speaking of whipping, I whipped myself several times with the rope during this workout, too! I also got very winded, but I kept going. I find that if I stop for a break, it’s harder to start back up… so I pushed through.Something that has helped me stay motivated to come back everyday and do the workouts is to write down the workouts and my scores in a notebook, and then to make sure I post my scores here. Even though everyone else’s scores are so much better than mine, they actually give me something to work for… and I hope that in the future I will beat my scores and approach everyone else’s. I recommend writing down your scores, if you aren’t. It might help you, too. :)

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

      When I first started a little over a year ago, I made modifications out the nose just to justify finishing. Seriously, do what you have to do in the beginning. Make the modifications, take a two minute breather and do not feel bad for a second.  Unless you’ve been training hard in other similar ways, these workouts are designed to exhaust you!!

  • Candice

    loved this workout! although high knees with the jumprope is a bit tricky.. practice makes perfect right?.. hey if you ever need any healthy ideas for dinner check out this website! bodyofamother.com!

  • http://delightfultastebuds.com Jos

    Done, was sweaty, huffing and puffing but LOVED IT!
    High knees jump rope total 575
    Sandbag Squats (holding 15lbs backpack) total 106

  • Czerskii

    I modified..no skip roping..my basement suite has a lowish ceiling… maybe next time I’ll go outside so I can skip properly.  So I did 498 jumping knee raises and 115 (no sand bag) squats.  I’m so glad I did this workout.  I was feeling so tired after work and unmotivated.  Thankyou for the workout. Have a great day. 

  • fairy

    My scores:

    high knees without rope: 665
    squats (about 5/6 kg): 97

    Pushed my knees really high and did proper squats all the way down so I am pretty happy with my numbers.

    all the best

    fairy  

  • Maria Sweden

    My scores:
    High Knees with rope: 609
    Sandbag Squat with 4 kg: 85

  • Maria Sweden

    My scores:
    High Knees with rope: 609
    Sandbag Squat with 4 kg: 85

  • AudraFit

    Way to go Laura! I remember when I had first started Bodyrock and had a gym membership as well. I always had people make comments or ask what I was training for and one time a really buff obnoxious personal trainer walked up to me while I was doing pike presses. He asked me to try pushups with a small medicine ball by switching hands each rep. I kindly told him no thanks I’m good. Well he provoked me by putting me on the spot and I felt I had to show him I could do it to shut him up. Mind you at the time my husband is in the heavy weights section watching this go down. So I did it and I thought to myself this ain’t nothing compared to divebombers but, after that he shut up and kept walkin. After we left the gym I canceled my membership. All the daily comments were flattering but, I just wanted to get through a workout without being bothered. Thankfully Bodyrock is here to fill the void :)

  • MariaBjørgJepsen

    I surely understand you :)

  • Anonymous

    I really liked this one…my scores
    High Knees with rope- 621
    SB Squat with 30lbs- 103 ( and I went down below the knees each rep!)
     Then I took a 5 minute breather (lungs were on fire) and did 15 minutes jump rope! I feel awsome after!!
    Thanks again guys!

  • JoannaKonieczna

    My scores for today:
    High Knees without jump rope: 768
    Sandbag Squat 5kg: 123

  • Anonymous

    HIgh knees w/o jump rope: 875
    sandbag squat w/ 10 lbs (my back was sore, so didn’t want to much weight): 145

  • Anonymous

    Great warmup workout! 
    My scores for today:
    High Knees: 778
    Sandbag Squat: 141
    +strength training and a 5mile run

  • Anonymous

    I did this workout and it was gruesome and I was breathing ohard in the end.  I thought for some reason I would have the capacity to do 30 rounds, crazy I know but I did do 22 rounds.

    High knees w/o Jump Rope for 18 rounds: 888  
    For 22 rounds  1089

    SB Squats for 18 rounds:                            130

    For 22 rounds  158

    This was intense but awesome and I plan on doing Death by workout tonight, love it!
    Thank you so much this website has challenged me in soooo many ways I am just grateful!

  • Anonymous

    I love it zuzana!!

    it was really hard, and i feel great

    here my scores:

    high knees (without jump rope): 891
    Sandbag Squat (20 pound): 132 down belowmy knees n.n!

  • http://www.facebook.com/people/Camila-Rivera/680245810 Camila Rivera

    Pushed really really hard today.. jump rope 749, squats 138. My sandbag only weighs 8kgs however, Zuzi’s is like twice that weight.. I was still screaming of pain haha! Loved it, short, simple and effective workout. Thanks again Zuzi and Freddy! Xxx

  • MariaBjørgJepsen

    HOW can you guys not comment that DAMN amazing butt??? ha ha :D PERFECTION, Zuzie!!!

    • kat

      Because there is more to Zuzana than just her body.  She is an amazing person aside from just her looks.  (just my opinion :)

      • Anonymous

        Hi kat,

        I actually kind of get tired of the amazing this amazing that.  If Zuzana needs that kind of encouragement then she’s blind. There is way more to a person than the outsides and sure it’s a nice one, but after the initial attraction to her body I find she is a really nice person and I could careless if she put on a hundred pounds. 

        Take care,
        –Chris

        • Anonymous

          Okay I sound grumpy here! I can always not read your comments guys so go ahead and remark on that nice tush of Zuzana. The poor kind probably needs the support. You know insecure she is on her looks being so plain and all! :-)

          –Chris

      • MariaBjørgJepsen

        I know we all agree she is, but was is wrong in a compliment? I don’t think she would put this pic on the front herself, if she hated the look :D 

        • kat

          your absolutely right there is nothing wrong with a compliment ;) I think we can all agree she is Beautiful but honestly we come here for her wisdom on health and fitness ;)  (just really responding to your comment of why a lot of people were not saying anything about her butt :)

    • Anonymous

      You are right, yes she is an amazing person, there is no argument about that, …
      but that tush, with all due respect, WOW, amazing! 

    • AudraFit

      Only Zuzana herself could make a wedgy look amazing lol!

  • MariaBjørgJepsen

    Ha ha, I AM!!!!! I also did regret it the minute after, but then it seemed like a little too much to comment on it all by itself :P But it is DAMN worth it!!!! I wonder why no one else did???? :D It looks incredibly tight, ha ha.

  • http://twitter.com/GoustiFruit GoustiFruit

    I like the simple workouts, no thinking, just pushing ! I loved it when we had weeks with workouts alternating with challenges…
    – 754 high knees for me (no rope)
    – and 161 squats (about 10kg “sandbag”)

  • Mo

    Did this today. High knees w/o jump rope but was too concentrated to count and did 110 (10-14-12-12-12-12-13-13-12) squats with only 5 kg but I’m so happy because a month ago it was an impossible challenge to do squats with extra weight! I really enjoy reading your comments and once again thanks so much Freddy and Zuzana for these short intense workouts! I’m so busy these weeks but I always try to dedicate at least 12-15 minutes to myself because after a few weeks I can really see and feel improvements in mind and in my body. My previous training were about 40 minutes long (about 3 days a week) but didn’t see the results I see now!

  • Anonymous

    Aconteceu o mesmo comigo! I’m in a better shap and everyone notices it. well, my granny says: “you’re to skinny. Don’t get more skinny” But I just say that, I’m not skinny, I’m healthy because I exercise often and I eat in a healthier way.! But she doesn’t get it xD “Fat is beauty” is want my grandmothers think.
    And I’m also like you: I try to tell everyone about bodyrock! To my friends, to my family, to my physiotherapist…lol. But not everyone cares..lol
    Já deves estar em grande forma, mas com certeza que vais conseguir atingir os teus objectivos ;)

  • Anonymous

    579 high knees
    91 sandbag squat

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

    Hah, I´m getting better and better with the jump rope, yeah! 2 weeks ago I was not able to do 5 high knee jumps without error with the rope :)

    Well, here are my scores for today:
    High Knees with Jump Rope: 48 / 35 / 40 / 49 / 46 / 45 / 44 / 41 / 47 = 395
    Sandbag Squats with 14.5 kg: 11 / 11 / 13 / 12 / 12 / 12 / 12 / 12 / 12 = 107

  • Anonymous

    That was really good for a beginner!! =)
    You’ve followed bodyrock.tv for so long without trying it out. I’m amazed, because I watched it for like a month and I just felt like I had to try it. But it is good to start at some point! I’m really proud that you took that step!!! And I think that you’re also pround of yourself ^.^
    I hope that you keep going and don’t stop bodyrocking!
    For me bodyrock is a lifestyle, and everyone should also make it their lifestyle ;)

    Remember that there are a lot of bodyrocker here ready to support you!!!!!
    I hope you achive your goals Catherine!!!

  • NU-nu Nour

    that was a great workout :)
    scores:
    high knees 641
    sandbag squats 118
    i think i could’ve pushed harder :(

  • Cdserna86

    thats amazing! a woman doing proper pushups is sexy! :D

  • Daphedan

    high knee skips-71/54/67/60/66/71/73/73/69
    squats (with 30#)-11.5/11/10/9/11/10/11/10/12

    Heart was pounding and I’m covered in sweat:)

  • Bohdanam

    high knees 650-no rope/on the carpet:(
    sb squats  132  35 lb bag
    wow , thanks

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  • Dheana

    This was such a great workout! Thanks Z & F!! After three mandated days off it felt soooo good to sweat again! Though, I kinda sucked at the squats today…actually, let me reframe that, my number kinda sucks, but that’s partially b/c I really focussed on the top but-squeeze and partially b/c I had my gymboss set to vibrate (so I don’t disturb the others inthe gym) and skipped right through my beep…twice! LOL Oh well, at least I was still moving!

    My scores are 701 skips and 109 squats using 25 lb (~11 kg).

    I finished with 10 min of stretching and a 300 rep ab routine. And now I’m back on top of the world! :)

    Happy day to all!

  • Dheana

    Congrats Heather, that’s so awesome!!! You should feel so good – ride that happy train all day sista! :)

  • Lisa

    I just fill a backpack with canned goods and stuff, works pretty well…you could try that next time.

  • Cindy

    I just did this one at the gym, I did 523  HIgh Knees with Jump Rope and 174 Sandbag Squat (10 pounds). I followed this hard workout with 3 rounds of Fierce Workout. I ended up with 12 minutes treadmill running and 8 minutes incline walking. Brutus could not play games with me today. Thanks!

  • Mysteryrose94

    I just got a jump rope recently and tried to do this – but kept tripping! So I started my timer over and did high knees without a rope so I wouldn’t kill myself :-)  I did tabata high knees first thing this morning and then this workout about 10am while my kids were playing with water hoses – it’s hot here!

    high knees without a rope: 612
    squats with 25#: 103

    I couldn’t talk after finishing this! My kids were looking at me like I was crazy :-) even though they see me bodyrocking all the time! Thanks for this killer workout!

    • AudraFit

      My daughter also looked at me and said “Geez Mom, you like you’re gonna pass out, is it that hard?…” lol. My answer: “Umm, yeah, wanna try?

      • MariaBjørgJepsen

        Ha ha, that is so sweet :) How old is she, Audra?

        • AudraFit

          Oh she’s 12 and wants to Bodyrock with me but she finds it too difficult for her. I guess it doesn’t help when I grunt and make all sorts of noises when I Bodyrock! lol I think I scared her.

      • Donna

        Mine have been watching me in sheer disbelief the past two days:)

  • Anonymous

    There is a delay for moderation :)

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Hello everyone

    And I thought this was going to be “easy” silly me, Zuz keeps on fooling me.

    Jump ropes 576.

    By the 16 round I thought “This is the last one” (of course I didn’t know, sometimes I had the feeling, but I never count the rounds, its impossible).
    So then the 17 round “ok Mily, keep on doing it, for sure this is the last one”.
    Then the 18!! I was exhausted and while jumping I thought “What the heck, I’m so sure my timer is wrong, I am so sure this is the 20 round, maybe I set my timer wrong” and the the final beep after the squats…. what a glorious sound, like the sing of a bird XD

    Squats 100 :( a bit disappointed with this number but I tried and I felt the burn everytime, but I couldn’t do more than 12 or 11 reps every 30 secs.

    p.s. I am still looking for people from The Netherlands, or people from México in The Netherlands :)

    • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

      btw I am looking for them because I need food advice. Thanks!

  • Anonymous

    Hi Zuzana,
    in the video you said that your sandbag weighs about 15lbs. Did you mean 15kg?
    I just don’t think that 15lbs is really heavy for you.. :D

    • Bohdanam

      my question exactly :)

    • Vivi

      No 15lbs is aproximately 7kg ;)

  • http://www.facebook.com/profile.php?id=531080396 Karen Manchur

    Looks like I need to up the ante….I pushed through 831 high knees (no jump rope) and 153 squats (with a 15 lb kettlebell). My sandbag is on order, so I’m interested to see how many I can push through when I up my weight…and find a jumprope and space to jump. I’m a hot mess….

  • JJ

    Just completed this and it felt great!!  Not sure what the weigth of my bag is but my guess would be about  10lbs.

    Knee Ups: 594
    Squats: 128

    When I saw the skipping rope I was worried (my last skipping rope workout was dealth!!) but I have to say, I really enjoyed this one.  Thanks so much!!

  • Amandafit

    Whew!!!! This one was tough you guys!!!! I completed 490 Jump ropes and 108 Sandbag squats! I better have a booty pump all day ! :)

    Thank you,

    Amanda

  • Felisha

    This was exactly what I needed today :) 

    High knees with rope: 683
    Squats with 15lbs and a few towels: 118

    My high knees/round ranged from 62-87. 87 was with only one trip at the very beginning. 62 was my very first round (full of tripping) while I was trying to get my rhythm, lol. It took a little while for me to work up a sweat today, but once I did, it was rolling! After I finished my 25 min of biking, the front of my shirt was soaked through from my neck to my navel, and the back of my shirt was soaked all the way down.Thanks for another great workout!

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

    Nice workout!

    Jump rope-693
    squat with 20 lb sandbag-118

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

    I too remember when I could not do even one push up now, now I can do several sets of 10 within a workout!

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

    I haven’t completed the Rock you Life Challenge yet , but I am looking forward to doing it!

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

    HIGH KNEES: 604
    SANDBAG SQUATS:104

    SWEAT: 2 GAL.!!!!

  • Anonymous

    That’s fantastic, Heather

  • http://www.facebook.com/profile.php?id=510084719 Zuri Scrivens

    559 High Knees and 112 Sandbag Squats. Woohoo!! THANK YOU Freddy and Zuzana for another great and simple workout! Now, roll on another day!

  • http://cindybeverly.wordpress.com/ Cindy Beverly

    Whoo Hooo I did this one on top of my workout:

    I used a 30lb kettebell

    High kness: 575
    Squats: 98

    Oh and I have to say that I love the scorpion push ups I have been doing them every day, just love it!  Keep on rocking!

  • Anonymous

    Anyone else find that they can’t count if they’re really pushing? I don’t have the spare brainpower to count burpees! I’d get my son to count them, but he’s all “I’m on my playstation. This is boring.”

    “Well, try!”

    “It was a number between 1 and 30.”

    “If…I…wasn’t…shattered…I’d…shove…that…console…up…your…arse”

    “You’d have to catch me first.”

    “I’ll be fine in five minutes. Start running.”

    • AudraFit

      Lol :)

  • AmBoaksy

    Phew…you weren’t wrong about getting hot and sweaty during this workout (it also helps that it’s 29 C and humid where I am, but still).  I live in a basement apt so can’t use a skipping rope, but the high knees on their own are fairly tiring.

    High Knees:  100, 75, 72, 79, 80, 76, 70, 66, 69 = 687 total
    Squats (w 18lbs of medical textbooks in my duffle bag lol): 10, 11, 11, 12, 11, 10, 10, 10, 10 = 95 total

    Now off for a swim for a few mins!

  • AudraFit

    Great lower body workout Zuzana!

    High Knees with Rope: 81/76/68/81/69/76/60/81/59= 651
    20LB BB Squat: 16/16/15/15/14/15/14/15/12= 132

    I tripped hear and there with the rope but, hey I’m not perfect lol!
    Used only 20LBs with the squats because of the high set range. Thanks for the booty routine Zuzana! Hopefully I can have a perky butt like yours soon lol!

  • Kat:)

    This was a good morning workout :)  here are my scores
    High knees (sorry no rope with these, no room) 766
    sandbag (28 lb) squats 103
    Thank you so much Zuzana and Freddy :)

  • Anonymous

    I love this one! Amazing & so intense – I am drowning in my sweat!!
    My score: 
    high knees with rope: 654 reps (6x 74 reps & 3x 70 reps)Squat (31lb bag against chest): 82 reps (1x 10 reps & 8 x9 reps)

    I did the I am into you workout after this one (the high knees were so challenging after the transform you booty workout ;) )

    • AudraFit

      Hey Claire you did great! Where have you been?

      • Anonymous

        Thanks Audra ;) Well my score does not compare to yours… I always check for your scorse or comments before starting a workout – you are my point of reference and your scores push me!!
        These last days, I have been doing the “older” routines or was a few days behind with the workouts that Zuzi and Freddy were posting… but I kept bodyrocking! Thanks for checking on me sweetie ;)

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

    My score:

    High Knees : 634
    Squats: 114 (15kg)

    I’m getting stronger and stronger. And this workouts are really the best shaping up method

  • Dheana

    Nice work Laura – how good does THAT feel?!

  • Amanda Haskin

    I did this one after weight training this morning.  It was awesome!!  I did 670 high knees with jump rope and 126 squats with 30 lbs.  Have a wonderful day, Bodyrockers!!!

  • Anonymous

    Hi there,

    just stop by to say hi..to tell you that I am working out,if I don’t have time to check for new workout I just do old ones…
    I am outside the whole day,so it is the best!!!

    kisses to you all…and don’t forget me  :)

    • MariaBjørgJepsen

      I miss you so much in here, Sweety! Did you not receive my 2 e-mails???
      Love, Maria

    • Samantha R

      Lovely to hear from you and glad that you’re managing to get some workouts done.  Hope you’re having a fab time. Sx

  • Vivi

    Just a question about food : To eat vegetables doesn’t bloat you ?

    I’m still today, even later 2 workouts…
    Someone have a craftiness against that ??  :(  It is really very unpleasant !!

     

    • MariaBjørgJepsen

      Yes, I know the feeling! But I’m sorry, I don’t have a cure myself :(

      • Vivi

        I’m fed up I have the impression to be 3-months pregnant! It is not like that whom I am going to have  my 6packs !! hahaha

        • MariaBjørgJepsen

          Ha ha ha, no, I agree, it is not fair at all :P

    • Anonymous

      I get bloated very easily. A lot of foods trigger it. I know myself that breads, pastas do and if you google foods that make you bloat you will also fond a list of vegetables that can as well. I think either cauliflower or broccoli or cabbage can but you will find out for sure on the Internet. Up the top of google click on more and then click in scholar so you get evidence based info and not just what anyone can put on wiki. Some people retain water which can be a problem too. I have started having a tablespoon of natural apple cider vinegar in water morning and night before those meals and have noticed an improvement. It is very healthy for you. Hope any of this helps and answers your question

      • http://www.facebook.com/profile.php?id=32805213 Rachel McNally

        I had that bloating problem a lot. I recently read a book, “The Raw Food Detox Diet”. There’s a chapter in there that talks about how different foods interact with one another during digestion. Many food combos create gas. Once I started following those guidelines, I saw a drastic reduction in my bloating. I also had a food intolerance blood test done and found out I have slight allergies to wheat and eggs (of all things!) I’ve cut down on those two items and nearly never have digestion issues anymore.

      • Vivi

        thanks for your answer. I’m going to see if zucchini can to make bloat.
        For the apple cider vinegar I tried twice but it is very hard to drink !! The taste is awfull for me…:(

    • Samantha R

      I get this all the time Vivi its so frustrating – my stomach gets distended and I look preggers.  I suffer from IBS which is intermittent and I’ve looked into all sorts of things.  Apparently one thing that does cause problems is eating things like veg/fruit after a carby food i.e. wholegrain pasta, bread etc., it causes excess gas/distended stomach as the veg/fruit starts to digest at the top of the gut before the food that went before it.  Gosh I hope this makes sense – just tried to look up the ‘scientific’ explanation but my kids are no giving me a minutes peace and I can’t find it!  I’m suffering from it really bad this week but I think mines stress related. Sx 

      • Vivi

        Thanks for your answer too ! And I know what it is to have no time with kids!! My daugther can be an angel as a devil !! Chain stupidity to stupidity, like today !!
        I will try to find link about it later too :- 

  • Vivi

    I just finish and what a cardio training for me !!
    But I’m very proud I didn’t trip at all ! For the first time ! :p
    My score is :
    High Knees : 698 (79-81-80-76-77-78-71-75-81)
    Sandbag squat : 147 (16-18-17-16-15-17-16-16-16)

    Before this one I made “More pure torture Wo”, and it’s a real torture for arms !!!And I believe that I made bad in the right shoulder… :(

    Have nice day every bodyrockers ! <3

    • MariaBjørgJepsen

      Amazing scores! How much weight did you use?

      • Vivi

        Oups!! I forgot to specify it.
        Always 10 kg for me, no more ;)

  • Monstrosity5

    I made this one 36 rounds for 24 mins of work and added two exercises (still 9 rounds of each exercise) – Pull ups and Sit ups…I regretted this at about round 7…Killer fun though.

    High Knees: (716)  82-75-82-79-81-78-80-80-79SB Squat: (142)  15-16-16-15-16-16-16-16-16Pull Ups: (79)  10-10-8-8-9-9-8-8-9Sit ups:  (166) 18-19-18-18-19-19-18-18-19

  • Zouzou

    Hi BodyRockers, Strained lower back!! I started anti inflammatory after doctor checkup: no spine nor disk problems nor sciatica, nothing is wrong but a strain. So it means my abs are not strong enough, or no relation? If any of you guys has advice on which specific exercise to help my back, I would be super, super grateful….;-( 
    Zouzou

    • http://www.facebook.com/profile.php?id=32805213 Rachel McNally

      I always go for lots of stretching and drink LOTS of water to repair strains like that. They are definitely not fun. I hope you are better soon!

      • Zouzou

        Thank you Rachel! I actually read and was told that in fact a strain is already an overstretched muscle, so I am kind of scared to stretch.

        • http://www.facebook.com/profile.php?id=32805213 Rachel McNally

          Definitely only gentle stretching. It helps keep the circulation in that area going and therefore is thought to speed up the repair process. Maybe treat yourself to a massage by a trained professional who can work the muscle correctly for its current damaged condition?

          • Zouzou

            Yes good idea too! Thanks a lot for your input, really!

  • Anonymous

    How cool is that!!!

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

    High Knees with Jump rope: 669Sandbag Squats: 135

  • Anonymous

    I did 426 High knees with jump rope and 78 Barbell (12 kg) Squats. I do not have a sandbag so I just my barbell. This workout was fantastic!!! xxxxxxxx

  • ۞ BodyRocker ♥ Beth ۞

    12 min !!! I feel like a boiling kettle !!! :D
    OK so my total scores was:
    844 High Knees (without JR of course :})
    120 Squats !!! yay !!!!!!!!!!!!!!!!!!!! :D
    BTW do U guys using any kind of protein-power whatsoever pre/post your WO ??? I’d really like to know.
    & If your’e not using any kinds of this stuff, what is your typical pre/post WO foods/snacks ???
    I usually eats like bowl of fruit after (post) my WOs. so what do U guys doing ? :)

    I <3 these WOs so BAD !!! :D thanks again for motivation,explanation & Bodyrockocation =3 (..?!)
    Love, BR Beth

    • http://www.facebook.com/profile.php?id=32805213 Rachel McNally

      I go for hummus or tuna over multi-grain pita. The protein/carb combo is great for post workout recovery. I also really dig Yogi brand green tea Muscle Recovery formula.

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

    Hi :)

    My score:
    High knees with jump rope: 533
    Sandbag Squat 8kg: 97

    That was a great intensive workout! I’m so happy that was just 12 min. because I have lot of things to do. Oh and I like your tops, they are so nice!!!

  • Anonymous

    Good for you Laurahug! =) I’m looking forward to knowing what happens next. hehe. 

  • Anonymous

    I did this together with Booty Shaping workout. My scores are:
    1. Total high knees – 672
    2. Sandbag squats – 102

    weeeee!! =)

  • Anonymous

    Hi BodyRockers. Here are my scores.High Knees with jump rope  754
    Sandbag Squats (5kg)   110

    Simple but effective workout, was dripping. Thanks guys.
    Have a good day all.

  • Peta

     l beat Z with skipping, but not as good with squats.
    High knees with rope: 756
    Sandbag squat (13kg): 102

  • Janessa Reimer

    Here are my scores!
    high knees (without jump rope): 707
    Sandbag squat : 120
    I don’t have enough room in my apartment for jumping rope, but it was still intense!

  • Anonymous

    I’m leaving this one for another time. Yesterday i did the Drowning in your own sweat workout (75 high knees + 25 sandbag squats repeat 10x) so…yeah.

  • Anonymous

    My reps: 
    high knees with jump rope: 521 
    sandbag squat: 118 

    This was nice and short. Good practice for jump rope high knees. ;) 

  • Samanthina

    Hi,everybody i have just done this workout: that’s my scores:
     High knees-86+96+87+96+106+98+99+90+98=856
    Sandbag squat(5 kilos)-14+15+15+15+15+15+15+15+15=134
     

    • Anonymous

      Awesome scores!!! :) 

    • Lisa

      Great work!

  • Anonymous

    Just finished this workout!

    total high knees (without jump rope)- 746
    total sandbag squat- 118

    I’m proud of my fitness level :) Thank you Zuzana, Freddy and all the Bodyrockers!! I love this comunity! It really made myself change!

  • Anonymous

    Just finished this workout!

    total high knees (without jump rope)- 746
    total sandbag squat- 118

    I’m proud of my fitness level :) Thank you Zuzana, Freddy and all the Bodyrockers!! I love this comunity! It really made myself change!

  • Ellen

    492 jump rope and 198 squats (using a bag filled with tins and salt packets).

    Dripping with sweat, but it went sooo fast I was almost disappointed when it was done! going to incorporate this one weekly I think. Thank you!

    • Ellen

      Writing 198 was post work-out exhaustion. Was supposed to be 98!!!!

  • Pingback: Kirsty's Primal Journal | Mark's Daily Apple Health and Fitness Forum page()

  • Rebeca

    I’m dripping. Simple but effective workout :D

    My scores:

    Skipping, high knee: 64/76/72/80/76/88/76/76/78–>686

    Squats: 13/11/13/15/14/14/14/13/14–>121

    Now a shower and then study for university.
    Have a good day!

    • Anonymous

      I’m going to study for university too ;)

    • Anonymous

      I’m going to study for university too ;)

  • Samantha R

    Thank you for sharing your weekend with us – Malibu looks like an interesting place to visit, I’d probably just sit and people watch I think (love doing that is that weird?). This totally kicked my arse this morning – my sandbag was between 12 -13k and as I’m quite flexible I decided that my bum would be to my heels for every squat which KILLED me into round 5.

    High Knee Skip: 90, 72, 83, 85, 82, 83, 86, 87, 72 = 740

    SB Squat Bum to Heel: 15, 13, 12, 12, 11, 11, 11, 12, 11 = 108

    Sx

  • ingrid haustein

    Woooooooo o my good i can’t believe :)! High knees:710  . Sandbag squats( with bag 5 kilos ):124

    really hard , but great work like always :)

  • http://twitter.com/GoustiFruit GoustiFruit

    Did the sun of Malibu make your hair color lighter ??? They look almost as a few days ago, before your new color !?

  • Vivi

    I RECOMMEND you to look at the beginning of this workout  http://www.bodyrock.tv/2010/05/19/sexy-body-beater-workout/

    Awesome warm up for abs !!!!! to laugh !!! hahaha

    • Donna

       I think Sean should visit more often…lol

      • MariaBjørgJepsen

        I agree, so hilarious :D

    • http://twitter.com/GoustiFruit GoustiFruit

      Who’s that blondie near MiniMe ??? :-D

      • MariaBjørgJepsen

        HA HA HA, too funny :P

    • ۞ BodyRocker ♥ Beth ۞

      Yaw you really got deep into the site yo :D how did ya find it ? :)

      • Vivi

        Accidentally by looking at  another one  ;)

        • MariaBjørgJepsen

          SO funny :P

  • ulla

    As far as I can see, it doesn’t really matter and is mostly a question of your personal preferences. But – there always is a but – you need to make sure to keep proper form. If you don’t do that, you might injure your knees, your back, or whatever other part (depending on individual exercices) of your body without even noticing, just because you’ll get into unhealthy routines that way. And if you focus on your form first, you might just find that it slows you down enough to keep going all the way through. If not, then just decide what you want to build up first – strength or endurance? In the long run, both will come anyway, so just give yourself the time you need.

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

    This was such a mental challenge!!!
    I am dying :D Did this just now (9am) right after getting up before breakfast. I am killed, but I know I have a PERFECT day ahead of me! :))
    My score:
    Highknees 75+75+70+74+73+64+76+63+71   = 641
    Sandbag Squats (7kilos) 15+13+14+14+13+12+13+12+13   = 119

    I am wondering that my score could be if I ate something before, so I am gonna try again soon :))
    Gonna shower, eat and get ready for hike with my mom. Have a killer day everyone!!!

    • Donna

      Hey Nina, try a coffee just before your workout next time:) Enjoy your hike with your mum:)

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

        Ewww, I hate coffee :D I don’t drink it, but I can give it a try once :D Lately I am drinking a protein shake during the workout and that gives me more energy than just water…

        • Donna

          I wouldn’t want you to drink something that you don’t enjoy:( I love my coffee and it makes a huge difference to my energy levels if I have one just before my workout:) What do you put in your protein shake???

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

            I have coffee like once a month, probably less, at work when I feel really tired, it boosts me up like crazy :D and I feel like on drugs :D
            I only mix a protein powder with 0,5 liter of water and that is it. I am testing out some new flavors now and I love them all so far, Chocolate+hazelnut is great, also Honey Vanilla and White Chocolate+Cinnamon. I am running out of my big vanilla box which I use for cooking, so I wanna try some new flavor, these “testing” packs are great for that.

            • Anonymous

               You could try working out about 30 minutes after a meal. I work out ten minutes after breakfast and have a snack (yoghurt and banana) right after. (I don’t like the gritty texture of protien shakes)

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

                I usually workout in the afternoon, 45-60 minutes after meal. Sometimes when I feel like it, I try working out in the morning before work before breakfast, true is that after a meal I have better scores, but in the morning I feel more energetic :)

  • Alana6

    Woo Hoo! High knees with rope: 617.  Sandbag squats: 111
    Went hard and thought i wouldn’t have a hope of doing as well as you, Zuzana (as I never do) but persistance (a good 6mnths of it) is starting to pay off.
    thanks Zuzana for the inspiration to beat your scores which I’m sure pushes me harder and the physical results are showing!!

  • http://www.facebook.com/profile.php?id=32805213 Rachel McNally

    I love the simplicity of this workout! I use a mini trampoline instead of jump rope because of my knees, and I have to use hand weights instead of the sandbag. We live in Dubai and ironically can’t find a sandbag to buy anywhere :p I am still a beginner, so I won’t post my scores. Getting better everyday though!

    • http://twitter.com/GoustiFruit GoustiFruit

      How is the weather in Dubai ? Is it bearable for working out ?

      • http://www.facebook.com/profile.php?id=32805213 Rachel McNally

        It’s bearable if you don’t mind getting dewy quickly. I usually do my BodyRock workouts indoors mid-morning then head outdoors for paddle boarding at sunset. The temps aren’t too bad in the evening =)

  • Anonymous

    My totals:
    358 high knees (with rope… and of course, I kept tripping)
    80 squats (no sandbag)
    Not bad for someone that weighs enough for 1 and a half people. ;)

  • Vivi

    Just to look my legs are crying !! hahaha
    I will try this one this afternoon, even if I’m very bad with jump rope !!Grrrrr
    I had chosen 2 old workouts for today, so I made only one with this new one, but I think before this new today’s workout!! Because I think that at the end of this one we have no legs anymore !!!

    • Donna

      Maybe you should leave the jump rope out as you will get higher reps because you won’t be tripping and getting frustrated:) Then add the rope in about a months time and see how you go:) Just a suggestion!!!

      • Vivi

        I don’t trip each time (but I don’t go as fast as others ;) ) so I always began with and sometimes finished without !!

  • Anonymous

    just on my way to work. Can’t wait to come home and do this. LOVE high knees and squats. Normally I work out in the pm. I sleep better, feel refreshed in the morning and all day long

  • MariaBjørgJepsen

    I just did the older “Sexy Summer Body workout”, which was a GREAT 20 min. sweat!!! This one looks awesome with both cardio and strenght. I will catch it later or tomorrow. Gotta rush to work and dinner out on town later. Gotta love a festive Tuesday, folks ;)
    Have a great one!
    Love, Maria

    • Vivi

      We didn’t choose the same today hahaha !
      I think to do “Hottie Body Wo” with this new one or “more pure torture Wo”. I had chosen thes 2 one if there was not new workout today..D

      Now I have to go to iron !!!!
      This site is amazing!!! I don’t manage to leave it !!! hahaha A real hard drug !!!!hahaha

    • Vivi

      AWESOME workout it should be this one you chose!! I never see it yet!
      I write it on my workout log to do it !!! It’s a workout very complete as I like it !!

      And it is the first time I see Sean (Freddy’s little brother) and which resemblance I find !!!
      There are only beautiful men developed the muscle like that in Canada !! :p
      I always dreamed to go to Canada, and there that even more tempts hahaha

      • MariaBjørgJepsen

        Ha ha ha, you are so sweet :) I agree on the hot strong men part!!! I am glad you liked my choice of workout! It was fun and very challenging at the end, around the last 3 minutes, I tell you. I will check the other one you did today, to get some more inspiration.
        Love, Maria

    • Anonymous

      just wanted to say hi…the season started so I don’t have time to check in on regular basis…
      but I am thinking of you..I am working out,as much as I can…it is like 4 times a week, but I do other things outside..
      kiss my dear friend
      p.s. still don’t have a clue what would came of with my you know who

      • MariaBjørgJepsen

        Hey sweety!
        I really missed you and hearing from you!!!! Have you not received my e-mails yet? I wrote you 2 over a week ago. No stress, I was just wondering if everything is alright with you. Please write me, whenever you feel like, because I love getting e-mails from you. How is your mood, are you still sad? No wonder if you are, my dear. But I know you are very, very strong <3
        Much love and thougts from Maria

  • jazzy

    Total Score:
    High knees with jump rope: 634
    Sandbag Squat (15lbs) : 143

  • jazzy

    CONGRATS!! i have been wanting to take up running/jogging. You’re given me more motivation. I walk 2 miles with my run every weekend, i will jog it this coming weekend.

  • Anonymous

    I haven’t been posting my scores lately, but I’m going to try to do better with that. I did 560 high knees w/jump rope and 109 squats with 25 lbs sandbag. I’ve been bodyrocking for exactly two months and even through tough exam schedules I’m sticking with it. And I’ve never felt better.

  • Vel_01

    Newbie here.  Been on your site for 3 days :) 
    411 High Knees no Rope
    155 Squats no weights

  • NurseStacy

    I stumbled onto this looking for interval training routines and I love it!! Started today- after a weekend of barbeque-ing.. and wow!! what a challenge!! did not do great at all so I won’t post my numbers…but I love how it got my heart pumping and feeling like I actually did something.. Definitely will continue!!! 

  • Anonymous

    Congrats!!!!! I needed this share/comment so much!!!!!!!!!!!
    Last month I decided that I was going to tackle Zuzana’s
    550 Rep Fat Massacre

    by the 6th of July in less than 45 minutes.
    I have been training and building strength for a month and hope to do it tomorrow!
    Thanx for the motivation!

    • Dheana

      You’ll kill it, I just know. Good luck and let us know how you did!

  • Anonymous

    Will try, cause the cheapest bag I found on ebay was $79!

  • Anonymous

    Im so sad, I cant do any jumping!!!! My knees are still bothering me here and there…..all the way from last weeks “wild and free” challenge that required 1,000 high knees.
    I decided that I must not have been landing correctly AND I have a carpeted apt. HAs the carpet become a problem for anyone?

    I think I will drive my knees up as fast as I can without leaving the floor,….I hate to and will NOT skip training!!!!

  • Anonymous

    Wow, I’m on 3 before I lose form. Unless its combined with something (e.g. side v crunch) so it’s not one directly after the other. I’m finding so many motivations on here this morning, it’s great! Did you sneakily hand over your number? haha

  • Donna

    Totally loved this and powered through it, even though I only got one fast song on my ipod:)
    My scores are;
    1.High knees with jump rope
    99+99+90+81+85+82+83+83+86 = 788
    2.Sandbag squat with 10 kilo sandbag
    19+18+17+17+18+18+18+18+18 = 161
    Thank-you for yet another intense workout:)

    • Vivi

      Your high knees score is amazing !! I’m so bad with jump rope, i triped so often !! Grrr
      I will try this one this afternoon, with an other one ;D
        In later,
                   kiss <3

      • Donna

        Thanks Vivi but it wasn’t always like this:) When I first started I use to hate them because I couldn’t do them without tripping every 2nd skip:( I love them now because I don’t trip:) Maybe you should practice them without the jump rope, that’s what I had to do in the beginning:)

        • Vivi

          I begin with jump rope but when I triped a lot I give up and do regular High knees. Because otherwise that cuts all the rhythm of the workout !!
          I noticed that I tripped less with short pants ;D

        • Vivi

          I begin with jump rope but when I triped a lot I give up and do regular High knees. Because otherwise that cuts all the rhythm of the workout !!
          I noticed that I tripped less with short pants ;D

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

      Amazing work with the rope Donna, I admire your score as usual! :)

      • Donna

        Thanks Nina:)

    • ۞ BodyRocker ♥ Beth ۞

      woooow it’s like 161 Sqs ?!?!? good job :D mine was 120 though… :)

      • Donna

        Thanks Beth:) I actually had to take it easy half way through the squating because my left knee started hurting a little where I burst a blood vessel last time:(

        120 squats is damn good!!!

        • ۞ BodyRocker ♥ Beth ۞

          Holllaaa !!! Thanks Donna :D I hope you’ll recover as fast as possible back to your WOs !!! (Im sure about it!)

          • Donna

            It has stopped hurting so I will be BODYROCKING again tomorrow:)

    • MariaBjørgJepsen

      KILLER scores, darling :D YOU ROCK!!!

      • Donna

        Thanks babe:) It sure helped that I happen too love skipping high knees!!!!

  • Anonymous

    Oh em gee, Dheana, samesies!

    I thought it was ridiculous for a long time. But then I hit a fat loss plateau, and I thought, why not?
    Going on 3 weeks now, and this is what got me starting to see my baby abs!

    High fivery!

  • Anonymous

    Happy 4th of July my bodyrocker fam :)

    Hurt my ankle so got to take it easy for a little while.

  • Carmen1vr

    Your body will let U know your limits. As long as U push hard everytime, you’ll ser amazing results =)

    • Anonymous

      Thanks for the advice :) I’ma keep doin’ as much as I can. PS I love pushing myself hard with these short workouts. It also helps that I totally feel them working the very next day haha

  • anitaagatha

    ones again a great work out. Thanks

  • Dheana

    Zuz, your top at the start of this video is soooo pretty. You have such great style! And of course, your booty is divine. Me and my arse can’t wait to try this one tomorrow. Will post scores later. It looks so simple, but I remember from the 300 squat challenge, looks can be deceiving. Yay for booty builders!

  • Dheana

    Try doing high knees without the rope and jump squats instead – I’ll bet you’ll still get a killer workout! There are also a tonne of no-equipment workout if you sift through the archives. I did Tear It Up a few days ago and had an AWESOME workout with no equipment at all. Try it! :) 

    Good luck!

  • Isabelle G.

    Happy 4th of July, you American Bodyrockers!!
    Since it’s already 21:41 here in Québec, and since I already did a workout this morning (Wow Booty Workout), I’m gonna happily take a shower, go to bed, and prepare myself mentally for this workout tomorrow morning, as early as I can do it.  Like, hum, 6 o’clock. 
    I just started a diet challenge.  Want to be in the BEST shape ever for my August vacation in North Carolina!  I’m already beginning to see some shadow of abs, might as well add a little intensity to my “conscious eating”… and see results!!

  • Ziba

    even tho i did a workout this morning the Wow Booty Workout.. i will do this after 30-40 minutes! :D 

    thanks for the workout!

  • Anonymous

    Those carbs will stick to your butt more easily if you won’t boost your metabolism with a workout first. After the workout you have about 2 hours long window when your body can tolerate carbs better and use them for energy instead of storing those calories. I hope this helps :)

    • Anonymous

      Thanks this is a pretty good explanation of the idea.  I have been slacking on the workout before the oatmeal/breakfast myself. :-(  But, will renew my efforts to be a good Bodyrocker! 

      –Chris

    • Dheana

      Hey, I can attest to that too! I’ve been Bodyrocking pretty consistently for 5 months, but only really “earning” my carbs for the last month (I resisted the notion for a long time) But in the last 30 days, I gotta tell ya, my body has changed. My shoulders and arms are getting nice and cut, my abs are finally showing themselves and I’m told my back is outta sight! It really does make a huge difference! (thanks Z!)

      • Donna

        Yeah I love my back also:) I have that defined line between left and right:) My back and arms are going to rock in my ball gown later this month:) My toned tummy will be hiding…lol

    • Donna

      It’s too cold to get up and do a workout it the early morning and earn my carbs like I use to before breakfast so I have totally cut them out in the morning and only have them in that 2 hour window frame after my workout, I don’t even have them on my day off anymore and have seen amazing results with my body:) I have even cut out all corn, soy and wheat products so I can get all my abs popping like yours:)

      • Vivi

        I don’t eat potatoes, pasta, rice etc…anymore, only veggies with my meat or fish. I eat just bread at lunch and dinner with cheese. And eat my crudeness with french dressing.
        I see a little difference…:( I gain weight even…ok I gain muscle too but I hoped to loose more weight.
        I don’t want to be disrespectful with people who ar really in overweight, but I loved to loose  a less 3 kg….
        I think the problem is that it is summer here so more BBQ, more alcohol…..
        I drink more green tea (before it was coffee) because I noticed that it cut a little the hunger.

        Zuzana and yours, how do you do to resist and be so slim !! :'(

        • Donna

          I have a big year this year full of social events so that is helping me at the moment:) I always do better on the diet challenges when I know I have events to go too:) I could never follow them all at once but so proud to say that I am doing so at the moment:) I have 2 engagements and 3 weddings to attend this year:) I am so thankful for these events because like anyone else I tend to put on weight during winter:) I have cut out potatoes, pasta, rice and bread. I fill up with loads of veggies, tuna, salmon, fruit, yoghurt, low fat cottage cheese and nuts. I also drink heaps of water:) I am not much of a meat eater. NO ALCOHOL as it’s loaded with extra calories…If you want to lose 3 kilos make sure you earn your carbs – bread in your case by doing a mini workout before:)  Also cut out the alcohol:) I enjoy my coffee and have two a day right before my workouts as it gives me added energy to get through it:) I eat well and I am hardly ever hungry but if I am I will have a tea with no sugar or milk:) For breakfast today I had low fat yoghurt with sultanas and seeds with a coffee. Lunch was an omelette with 1 egg and 3 egg whites with pink salmon, low fat cottage cheese, spinach, tomato and red onion. Dinner was steamed cauliflower, broccoli, carrots, brussel sprouts with walnuts:) My two snacks were a coffee and tea today as I wasn’t hungry in between meals:) I hope this helps you Vivi and feel free to ask me anything else:) 

          • Vivi

            It’s true that when we have social events, that helps to be more serious !!
            Yesterday I ate 1 banana & grean tea(breakfast, at lunch it was veggies (french beans with red pepper) and crudness (Grated carrot and tomatoes) with 1 sausage, cheese with bread
            At diner : minced beef with the same crudness that at lunch

            This morning it was 1 banana with coffee + cottage cheese 0%
            At lunch it was veggies (zucchini + red pepper +oinion+basilic+mushrooms) with 1egg + 2 white egg.

            I really thanks to zuzana because I see my body most toned, than never !
            I can see my abs, but I still have a stomach …. And some days I’m bloated, and when I look at my stomach in this case I depresse, and demotivates me and eat bad foods….as a snickers ice cream or a cake !!!! Hooo bad girl !!! hahaha  :p

            • Donna

              I feel you ate better today than what you did yesterday. You had no protein for breakfast yesterday. You have to remember that the diet part is hard for all of us:) You need to eliminate foods and find what is causing the bloating. I only bloat when I don’t eat clean foods…

              • Vivi

                I eat better since 3 years ago. Now I “just” cut out pasta potatoes, rice etc..but no real result to me…
                There is no protein in banana ? I believed ! haha so this morning no protein yet, I ate a little banana with an appel + coffee.
                Fot bloating, I really have the impression that is veggies and crudness…and alcohol I think so!
                I reassure you I’m not an alcoholic !! hahaha. But in summer is very pleasan to have a drink in the sun :D we relax !!

                • Donna

                  I believer a banana has one gram of protein in it, not much:) Enjoy your drink in the sun Vivi:) I was only suggesting to give up alcohol so you can get rid of those 3 kilos you want to to lose:)

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

      Thanks for this explanation Zuz, everytime someone asks me WHY can I only eat carbs after workout, I know why, but I am not able to tell them :D thank you :)

  • Kat:)

    ohh.  this one looks GOOD!!  gonna jump on it this evening!  Thanks Zuzana and Freddy :)

  • Janessa Reimer

    i ll be doing this workout bright and early tomorrow morning! super excited! 

  • Donna

    You saved my butt from the 360 rep BadAss workout that I had planned for today:) I tried a scorpio push up last night and boy they are brutal:( After a day off yesterday I prefer to ease back into it:) You also gave me two of my favorite exercises, I am so grateful to you both:) Enjoy your first fourth of July fireworks today and wishing all American’s Happy Independence Day!!!!!

  • Anonymous

    That’s quite the bum, Zuzankasha! And this comes quite in time, I was just thinking about focusing on m’butt.

    I really love the simplicity of this workout, too. These ones always seem like they’re gonna be so easy, and end up being some of the hardest.

    This transformation of the bum, I shall do 2mor. Excited!

  • Anonymous

    Its my first Fourth of July as a bodyrocker! I can’t wait to do this workout.

  • Rachel Cross

    I love today’s simple workout! Can’t wait to tackle it later this evening!

    When will we be wishing you a happy independence day, Zuzana?

    Team Nicaragua

    • Anonymous

      Hi Rachel Cross,

      Are you asking when does the Czech Republic celebrate a similar event?  Not that I’m and expert, but Foundation Day is on January 1st.

      –Chris 

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

      My Dad is from Nicaragua!! ;-)

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

    Happy 4th of July, everyone! I will be doing this one later on tonight when it’s not quite so hot outside~ :)

  • Anonymous

    Hi Guys,

    Thank you for the well wishes on our Independence Day!  This one I can do today and will!

    –Chris

    • Anonymous

      Just keeping myself honest!  311 skips (I’m a wimp okay! and besides I step on that stupid rope all the time) 109 sandbag squats (~25 #)!  I need to seriously invest in a head band so all the sweat doesn’t keep getting in my eyes!

      Thank you for a nice short and productive workout! :-)

      –Chris

      • susana

        my friend that’s soo nice :) I never done more than 200 skips :(

        • Anonymous

          Hi susana,

          It takes practice. When Zuzana had us jumping rope I couldn’t do 20 skips in a row without stepping on the rope at least ten times! Then I set myself a challenge to do at least 100 skips without stepping on the rope.  But, I still have some trouble with the fancy variations.  Anyway, I really love to jump rope now and it is a great way to add fun to the workout and elevate your heart rate!

          –Chris

          • susana

            Hey Chris,
            I got inspired today or something but my high knees jump rope were 470 total :D YAY!!

            • Anonymous

              Hi susana,

              Okay so I will try the skipping part of this workout again and see if I can’t bet that number. The squats would kill me so some other exercise maybe pull-ups or Scorpio push-ups instead…

              –Chris

  • Marta

    I’m going to do this one… today, 5 of July, since here in Portugal is already 00h57 hahaha

  • http://delightfultastebuds.com Jos

    Happy 4th of July Z and F! Enjoy the fireworks :D

  • Elle

    Happy 4th American Bodyrockers! How bad is it that a new workout is the highlight of my day? lol I have to say it is all Zuzana’s and Freddy’s fault since they make working out so much more enjoyable!

    • http://facebook.com Jayma

      I agree ….here Im hearing pow…pop…bang….and the like yet the only thing im thinking about is working out! :)

      • Elle

        Well as long as we continue bodyrocking we will be the ones going pow…pop…bang with our awesome bodies lol!!!

  • KIMBERLAKE93

    HAPPY 4th OF JULY Freddy and Zuzana and all American’s!!!  I will be doing this workout first thing in the morning!!  :)