Jul 5 2011

Teenage Dream Workout (Formally Summer Abs Workout)

Hi BodyRockers,

Freddy here – today we are going back to one of our older killer routines and trying to beat our old personal bests. If this is the first time you are going to sweat it out with this workout then make sure and keep track of your scores. Keeping track of your scores is vital to interplanetary space travel and also for making sure that you avoid hitting plateau. If you are constantly striving to beat your old times and scores you will be on the road to getting faster, stronger and fitter :)

Zuzana reminded me of something important today, and that is that these short workouts only deliver life-changing results if you push at your max effort. I’ve been slacking on the intensity lately and it shows. It’s not enough to sweat. You can sweat by eating chilli-peppers. These workouts are short but killer for a reason. You have to feel the boot in your butt or you might as well just go for a walk.

Enjoy today’s training.

Freddy

P.S.
Can you tell that we have Katy Perry stuck in our heads?

Workout Breakdown

Time: ?min.Workout Type: Ab & Core WorkoutExercises: 6
  • Slide Under with Sandbag50 reps
  • Sandbag Sit Up50 reps
  • Rolling Knee Tuck & Push Up25 reps
  • Diagonal Knee Raises50 reps
  • High Kneesmax. reps during each interval
  • Pendulummax. reps during each interval

Get your gear for this workout here:

INSTRUCTIONS:

This workout is made up of 2 parts. The first one is a circuit of 4 exercises that you will go through 5 times and as fast as possible. I did it in 13 minutes and 3 seconds the last time and today I will try to beat my record. You guys can try to beat my time but don’t you ever sacrifise good form. Make sure to watch the video and check out the pictures below to make sure that you are doing all of the exercises right.

The second part of the workout is an interval training that takes only 4 minutes but you have to put all of your energy into this. It is important to remember that you can get all of the benefits out of short workout like this only if you push at your max and the workout feels super intense.

Slide Under with Sandbag – 10 reps (1 rep is towards one side)

Grab your Sandbag by the handles and bring it up on to your upper back. Imagine that you have to duck under an obstacle and for that you have to really bend over  pushing your hips back and keeping your back straight. You will be sliding under the imaginary obstacle from side to side. Beginners can do this exercise without the Sandbag.

Sandbag Sit Up – 10 reps

Lay down on your exercise mat and grab the Sandbag by it’s handles with your palms facing forward (see the grib on the pictures above). Keep your knees bend and your lower back pressed into the mat. Exhale, engage your abs, and with inhale roll your upper body forward and up into a seated position with the Sandbag above your head. Keep your arms extended at all times and shoulders away from your ears. Reverse the movement and roll back into the startig position. Beginners can do this exercise without the Sandbag.

Rolling Knee Tuck & Push Up – 5 reps

Place your shinbones up on the Ballance ball and get into a plank. Your hands should be underneath your shoulders and arms extended. Keep your abs tight and your body in one straight line. Do not drop your hips. Roll the ball forward contracting your abs and bringing the knees towards your chest. Roll the ball back and do a push up. Beginners can skip the push up and focus on rolling the ball or just holding the plank for at least 20 seconds.

Diagonal Knee Raises – 10 reps total

Grab the handles of the Dip Station and move your extended legs to the right. Bring your knees up as high as you can and then extend both legs down and to the left. Each Time you bring your knees up counts as 1 rep. Make sure not to shrug your shoulders and to keep your abs tight.

Beginners can leave one foot on the ground, but don’t forget to switch sides after each rep.

4 minutes of High Intensity Interval Training

Set your Interval Timer for 8 rounds of 5 seconds and 25 seconds intervals. You will be doing 2 exercises back and forth and your goal is to do as many reps for each exercise during each 25 second interval. The 5 seconds is not long enough to write down your reps but count the for yourself anyways because it will help you to push harder in each round.  I did about 78 reps on average for High Knees and 48 for Pendulum. Remember that you really have to push yourself to the max because it should feel super hard. If it doesn’t than it means only one thing – you are not pushing at your max effort!

For those of you who don’t understand the intervals, it works like this:

5 seconds rest – High Knees – 5 seconds rest – Pendulum – 5 seconds rest – High Knees….etc until your timer tells you it’s over.

High Knees

This is basically running in place but you have to drive your knees as high as you can. Don’t bend over – keep your chest up and abs tight.

Pendulum

Get into the pike position with your hips pointing up towards the ceiling and your back straight. Extend your left leg out to the side as high as you can. Keep your right leg slightly bend and the heel off of the ground so that you are standing on the ball of your right foot. Jump and switch legs keeping your abs tight and engaged. Each jump counts as 1 rep. Keep a good pace so that you complete as many reps as possible during each 25 second interval.

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  • Anonymous

    yay! i only beat my time by one second, but i kicked butt on the pendulums!  i didn’t have a good rolling ball, so i used a medicine ball for walking push-ups: one foot on the ball, one leg raised in the air, switching feet.

    first time:  12:13 (raised knee tucks and push-ups, no ball) and pendulums: 22, 27, 28, 28, 30. high knees, i couldn’t keep up with count, except that the last and slowest one was 66.

    THIS time: 12:12 (walking one-leg, one balancing leg pushups); pendulums: 37, 37, 31, 33 high knees: 78, 73, 66, 67

    plus my five burpees for erin, zuzka and co!
    thanks!!

  • Jenn

    I finished Part 1 in 12:25. 

    Scores for Part 2:
    High Knees: 91, 74, 78, 75
    Pendulums: 37, 34, 40, 36

    My shoulders are exhausted from this workout!  It is much harder to keep myself held up on the dip station than I realised!

  • Christie

    This is what I get for not reading thoroughly, my first set of slide unders was 50 reps, I couldn’t understand how zuzana did all these reps 5x in around 13min so I decided to check the post again, *face palm*

  • Kendra

    I did this today!  Great ab workout. 

    I’m a little bummed because I did NOT beat my time from the last time I did it. :(  I got 12:20 last time and 12:33 this time!  Blurg!  But I think it’s because I used a 32 lb weight for the sit ups instead of two 12lb dumbbells, so I was lifting about 7lbs more weight on those.  I also stuck my feet under the couch so they didn’t lift up.

    The second part I didn’t keep score, but I did between about 60-77 high knees and 39-47 pendulums each round.

    burpee for Erin!  Happy Saturday everyone!

  • kat

    I just did this but slightly different
    I did:
    50 reps with slide under w/sb
    50 reps sb situps
    25 reps rolling knee tuck push up
    50 diagnol knee raises
    500 high knees with rope
    50 reps of pendulum
    10 ninja jump tuck
    :)  feel great and ready for my shower
    also did 20 burpees for Erin

  • Anonymous

    hi,i just finished and i really like it……………………………………i see u soon petra london

  • http://www.facebook.com/clwilliams222 Cynthia Williams

    I just did this workout again today after doing the “booty meets abs” workout and I beat my time by about 4 minutes! and I was able to do  more knee raises and pendulums per interval than I could the first time I did this workout. Here are my numbers (the ones in parenthesis are the old scores)

    PART 1 time: 12:01  (15:57)
    PART 2 avg amount of knees/pendulums per 25 sec: 50/40  (40/35)

  • Anonymous

    Hey there, I am still waiting on that skit from you guys! 

    This is my first time doing this workout (have been only recording times for the past 3 weeks). I took some weight out of my sandbag to make it 15lbs instead of 30lbs. I am not up for that today as I skipped a couple meals due to the heat and feel really tired. I feel weak.

    Anyways my time was 12:53, and I did 228 high knees and only 70 pendulums (I find it hard to do pendulums with proper form so had to focus)

  • Anonymous

    I think Zuzana uses 30lbs generally, but adjust according to your level. 

  • Anonymous

    I believe Zuzana uses the power one

  • Anonymous

    Ohhh yeah! I can finally do the pendulums.

    1st part took me 14:05

  • Anonymous

    I don’t have equipment either… for the sandbag I just fill my sister’s old school bag with books until it’s heavy enough. Just improvise and go with it haha.

  • thisdamngirl

    Zuzie n Freddie,can’t wait to try my best to beat this killer workout 2 days from now!But…hehe…judging from the comments you guys’ve your work cut out for you too!Get thee to a quality gym clothing wholesaler/manufacturer NOWWWW and get printing on those BodyRock.tv logos!!! Your future clothing line is gonna sell like HOT CAKES!!! Guaranteed * a gajillion!!! Soo happy for you guys! :D

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

    I agree =D I’d love a plain black sports bra that just says bodyrocker across the front

    • thisdamngirl

      Oh hell yeah!I’d wear that with so much pride!!!

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  • Anonymous

    Another Awesome Workout!! I did this one yesterday…I definitely beat my old stats because THIS time I did all the exercises without ANY beginner modifications!! And I used my sandbag this time!! 15lbs worth! Woohoo!! Things are definitely changing!! The Rolling Knee Tuck and Push Ups was KILLER!!!!!! But proud that I was able to keep balance and do them! My time isn’t as good as some of you but I am fine with that because I really focused on form and getting it right and not so much on speed…Ok here are my stats:I did the first part of the workout in 19:33 minutes and I did 291 High Knees and 103 Pendulums in the second part(which were really HARD for me) Go ME!!

  • Anonymous

    Second BR workout of the day (trying to catch up:) So, I have this workout written in my journal on April 25th, but no time written down…huh??? Oh well, here are my scores for today:

    Part 1: 5 sets – 10:29
    Part 2: High Knees: 301
               Pendulums: 166

    Pheeeeeeeeeeew!!! Now to get ready for work :)
    Ciao everyone!

    • KIMBERLAKE93

      Approx. number of sets in each time frame for PART 2 was 301 and 166??? Sure you didn’t add them up, girl? If not….wow you’re super woman! LOL

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

    I finally got to do this one. i’ve been putting it off since last week and concentrating on my GRE exam which was yesterday. 

    Anyways, I’m happy I went back to this one. I managed to shave off 2 minutes of the first part and I was able to write down my reps for the second part (which I hadn’t done the first time around because i thought i would die in those 5 seconds of rest). So yay!! i’ve improved quite a bit in 2 months :), i finished the first part in 9:43 

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

    Completed in 13:10 min. :D

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

    Ive done this before and was thinking WTH how did Zuzana finish so soon!  I know your pain!!

  • Anonymous

    Last week this thing took me 47 min, I did 5 circuits of the 50,50,25,50! I wasn’t supposed to but it was a hellova time challenge!!!!!

    Did it right this time:

    part 1:1
    1:13

    part 2:
    HK, 60,54,54,56
    pendulum, 46,46,48,48

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

    13:31 on the first part. Pfft those knee tucks and push ups are a true killer. O.o

  • Anonymous

    21 mins 19 seconds! Loving every sweat drop of this workout!!

  • Alana

    OMG!  This is the 2nd bodyrock workout I’ve tried.  

    17:53 for the first part!  Swetting.com!

    • Alana

      I just realised why I was dying on the second part of this workout.  I set my timer to intervals of 10secs and 50!!!  Ouch!!!

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

        20 seconds looks very long when you do that. ^^

    • Alana

      I just realised why I was dying on the second part of this workout.  I set my timer to intervals of 10secs and 50!!!  Ouch!!!

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

    okay, it took me 14minutes and 5seconds, but i kind of messed up with the 3rd exercise because i did 10 reps the first three rounds. well, it’s okay. i don’t mind because i’m practicing to do proper push ups.

  • Natalie Anna

    I STILL haven’t filled my sandbag up yet even though I got it for christmas… lol so I’m still using my 15lb weight and I dont have one of those big balls so I just did 2 knee tucks and a push up, so I finished the 1st part in 11 minutes and 30 seconds. My average high knees for the second part was 80 and my average number of pendulums was 40. : )

  • KIMBERLAKE93

    I remember this workout and absolutely luv it!!  Since I only started at the end of March, this is the first time I’ve ever repeated a workout and have been able to check back to my scores (with the exception of the 4 minute & 6 minute workouts).  Good news!!  I’ve improved!  Last time, I forgot to start my stop watch so I was averaging my time according to the length of the songs I had listened to during the workout (not the most precise way to do it but it worked at the time to give me something to improve on).  Today is the first day I’ve worked out in 3 days due to D.O.M.S and insanely sore quadraceps from “Transform Your Booty” I did on Wednesday.  I had increased my sandbag by about 10 lbs and boy did I feel it the past couple days!!  I could barely squat to go pee! LOL.  I can honestly say I don’t know if I’ve been THAT sore in my entire life.  My scores for today:

    PART 1= 5 rounds at 13:41  (Sooooo frustrated with myself as I wasted so much time balancing and falling off my exercise ball in the “rolling knee tuck & push up”….such a dork! lol)  I also took longer with the sandbag sit ups as my sandbag is about 30 lbs right now. Luv’d Slide under with Sandbag and Diagonal Knee Raises!

    PART 2= Approx. sets of High Knees and Pendulum…..65/40.  

    I’m following this workout with “Cardio Legs and Core”…..can’t wait for a “kickass” workout.
    Thanks Zuzana and Freddy! xoxo  :)

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  • lUCy

    yeahhh I`m back!! finaly I can exercise, my leg it`s so much better :D
    I love abs workout, at the end always feel good!
    I did 2routines
    my score was: 13.47mnts part 1
    part 2 high knees average 70-55 and pendulum 27, I finished so tired of high knees X)

  • Carmen

    Part 1: 11:00
    Part 2
    High knees: 94/65/80/84
    Pendulum: 50/36/50/40

  • Anonymous

    I just did this workout today! Phew! Here are my scores:

    Part 1 took me 16:06.Part 2:
    1. High knees ~ 34 reps
    2. Pendulum ~ 30 reps

    How did the rest do?Have a great weekend guys! =)

  • Rusty81_99

    Wow that’s funny! I got done one round of the first part and I was wondering how in the world everyone was finishing so fast when it took me 12 minutes to do just one! I only did 2 rounds of the first section (and I have never quit early before, and I’m not much of a sweater, but I was dripping at this point!) and went on to do the second section of interval training. After my workout, I double checked and I did a big whoops!! I misread and thought that I had to do 5 rounds of 50, 50, 25, and 50, so OF COURSE I was dripping and my shoulders were weak and my hands sore! I did twice as much as I was supposed to! 2 rounds took me 25:10 of the first part and then I totally maxed out on the interval training. Love it! Thanks again for all the great workouts, guys! :)

    • Carmen

      Lol……I did the very same mistake yesterday!!! I was dying by the 2nd round so I gave up…..but 2day I refused to let Brutus win and read the instructions carefully.

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

    Me time is 11 minutes 30 seconds – last time it was 10 minutes 20 seconds but today I used 10 kg instead of 5. High knees number is increased from 72 to 78 & pendulum’s one from 54 to 56. Plus I did 30 minutes of Bodyflex.

  • V.I.G.

    9.30 8 kg. I really liked this one….lots of energy:)

    Thank you:)

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    oh, i love those pendulums!!
    so, the last workout i did was survivor, then i was unconscious for 48 hours :P, and finally i am human again, i did this workout:
    this was my first time:  12:13 (raised knee tucks and push-ups from a ladder, no ball) and in the second part, pendulums: 30, 28, 28, 27, 22. high knees, i couldn’t keep up with count, except that the last and slowest one was 66.

    i loved it! thank you!!

  • Anonymous

    I have made my own BR t-shirt! hahahahaha!!!
    Also, u can donate by clicking on the yellow coffee mug at the end of each post <3

  • Anonymous

    This work out is my new obsession! Why because it took me 47 minutes!!!!! UGH!

    I could not do ball rolls so I did plank jumps with push ups. I was stubborn and refused to get on my knees….until circuit 2 and a half!!!!
    Then by circuit 3 I realized that I was supposed to do 25 of those NOT 50 per circuit!!!!!!!!
    So, by circuit 3 I had already done 125 and did not have to them for the other 2 circuits…I moved faster after that of course! hahahahahahaha!!!!

    When I started I said “Im gonna give myself 30 minutes”…..after I was on my knees, I almost cried….”do I give up cause I didnt meet my goal?????? HELLL NO! Take the time out of mind and finish all the circuits”….and Im glad I did!!!
    I dont think I have ever wanted to cry from how hard a workout I had before!!!!

    Anyway, part 2:

    HK: ,60,54,54,44
    pendulum40,42,40,40

    I will try this again, dammit, by the end of the week!!! Once again, Thanx Zuz and Freddy for the amazing work out!!!!!

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

       Did you did 50 reps each circuit?  You were supposed to do 10 reps each circuit except the ball roll which is 5.  That makes a total of 50 or 25 for each exercise.  I made the mistake the first time I did this of doing 50 reps each circuit.  It took me forever to finish. 

  • Laurie Skora

    Holy moly! This was killer.. especially when it’s 27 degrees Celsius inside my house! lol My time for the first part was 12:39 :) I don’t have an exercise ball so I just did a burpee instead which is the same idea just without the ball :P the second part I did 289 high knees and 184 pendulums (I used a low coffee table for my hands instead of the floor part way through as I was ready to give up totally)… these were torture in this heat! lol I was trying to stand in front of my fan for as much of this workout as possible! haha. Thanks for another great workout!! 

  • Courtney

    I’m a day behind in posting this because I did this workout yesterday, but I was very proud of my score because I beat my personal best!

    Time to beat: 14:44
    Time: 13:37!

    I didn’t count the High knees/Pendulum rounds, but I did notice that my performance improved because I had a hell of a time with the Pendulum on the last go around. It was still difficult, but I wasn’t having nearly as much trouble as previously.

    I always love repeat workouts because I relish the opportunity to beat myself.

  • ZoeRocker

    This is a great workout. Its super fast and leaves you breathless (in a good way). Here are my scores:

    part 1- 9:33 (I did a plank jump and push-up because I don’t have a balance ball)
    part 2- HK- 78,77,75,76
              P- 49,49,45,48

    I beat my old PB for part 1 by 16 seconds. Thanks for another great routine!!

  • http://www.facebook.com/sheemix21 Tasheena Reymus-Mix

    This was waaay tough, but I conquered it! :D I finished in 16:06 and my totals for HK: 193 & Pend: 84

  • Anonymous

    gotta say that this is one of my fav workouts =] !!

    my previous scores:

    11m13s
    11m54s
    11m21s

    today’s score:

    9m33s

    very thrilled with my time =] !!

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

    Hi Guys!

    I did it today, because I have a lot of things to do yesterday. My score for the Part 1: 12:48 with 8kg. I was sweating like a pig. And then the Part 2, pendullum was killing me! Awesome workout! The next time I will do this workout with a heavier weights. Thanks! xoxo Zsuzsa

  • Gia Mancini

    For the high knees… is 1 rep every time your foot strikes the ground? 

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

    My last time was 16′ 03.
    Average my high knees were max- min  68-38 and pendulum 58-22

    This time I was 11′ 48.  !! I am so scared to try to beat my score next time.
    Average my high knees were  max – min 80-70 and pendulum 55-42

  • fairy

    since wednesday is my workoutfree-day I did it today and improved my time :D last score: 14:27, new score: 12:01 and this time I managed to count my reps of the second part:
    highknees: 70-60-58-58
    pendulum: 33-30-36-25 
    So next time I can beat the reps too :)

    all the best

    fairy

  • Anonymous

    Ok so my time for this workout was 16:46.  This was actually 2 min 11 sec LONGER than the last time I did this HOWEVER!! I did NOT have my balance ball, dip station OR sandbag!!  So considering that this was the first time I was able to do all the exercises as directed, I’m not ashamed of my time at all :)  Also, I really REALLY had to push myself.  This heat and humidity really gets me down.  

    My scores for the interval training was:
    Old score: HighKnees: 64 – 61 – 57 – 57 
           *** NEW SCORE: 69 – 60 – 66 – 64

    Old Score: Pendulum: 48 – 38 – 40 – 31
           ***NEW SCORE: 53 – 52 – 42 – 48

    MY NEW PERSONAL BEST!!!!!!!!

  • Anonymous

    They heat zapps my motivation too…but only when it comes to doing anything active.  i still want to eat.  Thats a bad combo.  I have been FORCING myself to workout this week, and so far, this will be my second workout…I really need to get on the ball.  I will start working out…NOW! NOW! NOW! NOW! GO GO GO GO!!!!

  • Anonymous

    Great workout :)
    My scores:
    Part I: 11:50
    Part II:
    1. High Knees: 74 60 68 64
    2. Pendulum: 30 28 24 33

    Nice day everyone :)

  • Anonymous

    My original time for the first part of this workout was 16:34.  I did it in 11:08 this time.  THIS is what Bodyrock can do for a person!

  • Anonymous

    Second time doing this workout! Improved by 2min.:D
    My time is 13:02 for part one
    Didn’t track my pendelums but did 850 high knees

  • http://twitter.com/misathemeb m

    i REALLY felt this one. that last 4mins of interval training nearly killed me i was cursing heh. my time for the 5 rounds was 15:25 + the 4min at the end=one tired misa!

  • Anonymous

    hi angela, i did the same thing!!! in total (part 1 + part 2) it took me 30:03 minutes to complete. i keept asking myself:”how could Zuzana do it in 13 minutes and other BR in less than 10 minutes??” it was hard but we did a great job, i was dieing at the end but i kept going :P

  • Anonymous

    If you aren’t doing a warm up & cool down with stretching, try adding both.  Zuzana has some posted in the tabs at the top of the site page.  I’ve noticed a big difference in my post-workout soreness as well as increased flexibility.   I do a combination of two warm ups from this site.

    Here’s a warm up video in real time: http://www.bodyrock.tv/2010/01/29/start-me-up-warm-up-routine/
    Cool down: http://www.bodyrock.tv/2009/11/21/basic-stretching-routine/

  • Anonymous

    I did this 4/27 in 14:52, & today took me 15:39.  I was feeling crappy about my time until I looked in my workout log & saw that I didn’t have a dip station in April, & I used heavier weights today.  I used 20# total for the slide-under (the 15# set was taken).  I tried using a 25# dumbbell, but couldn’t keep my feet on the ground…so I used a 20 # dumbbell & was able to keep my feet on the ground for all sit ups. High Knees: 72-66-66-66 Pendulum 45-38-36-38. I don’t know how I remembered all those reps, but I did!

    This was really challenging in the heat.  Even at the beach it was hot today! 

    Followed with 10 core splits,10 min interval skipping, & cool down/stretching.

    Thanks!

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

    16:10 (personnal best 17:58 in April)
    with variations as I had a 5 kg sandbag vs 7 today
    I used to do knee raises with my pull bar and now I have my dip station
    I don’t have a ball so I did burpees with push ups on my knees

    This interval Training was soooo hard !!!!!

    Thanks for this great workout again !

    Keep the sweat ;) And Smile ;)

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

    16:10 (personnal best 17:58 in April)
    with variations as I had a 5 kg sandbag vs 7 today
    I used to do knee raises with my pull bar and now I have my dip station
    I don’t have a ball so I did burpees with push ups on my knees

    This interval Training was soooo hard !!!!!

    Thanks for this great workout again !

    Keep the sweat ;) And Smile ;)

  • http://twitter.com/angieakatiki angie tiki

    yes! beat my personal best… april 25th 2011- 15:56 today july 6 2011- 13:58 scores for part 2: high knees 70, 68, 70, 64, pendulum 25, 21, 25, 19 drenched in sweat and heart rate is at 160 :)! Thanks Z & F I feel amazing!! (LA MEET UP PLEASSSEEE!!) 

  • Anonymous

    For some reason motivation to workout this week has been tough (very unusual for me). Nonetheless, I haven’t given in to the temptation, and the reward…beat my personal best on this one (and with a much heavier sandbag).

    Part 1:
    11.37 (30 lb sandbag) / previously: 12.05 (18 lb sandbag)Part 2:High Knees: 82, 61, 58, 54 / previously: around 65 – 70Pendulum: 37, 30, 31, 30 / previously: around 30- 36Thanks again.

  • Anonymous

    For some reason motivation to workout this week has been tough (very unusual for me). Nonetheless, I haven’t given in to the temptation, and the reward…beat my personal best on this one (and with a much heavier sandbag).

    Part 1:
    11.37 (30 lb sandbag) / previously: 12.05 (18 lb sandbag)Part 2:High Knees: 82, 61, 58, 54 / previously: around 65 – 70Pendulum: 37, 30, 31, 30 / previously: around 30- 36Thanks again.

  • Anonymous

    For some reason motivation to workout this week has been tough (very unusual for me). Nonetheless, I haven’t given in to the temptation, and the reward…beat my personal best on this one (and with a much heavier sandbag).

    Part 1:
    11.37 (30 lb sandbag) / previously: 12.05 (18 lb sandbag)Part 2:High Knees: 82, 61, 58, 54 / previously: around 65 – 70Pendulum: 37, 30, 31, 30 / previously: around 30- 36Thanks again.

  • Anonymous

    OMG!!!! can’t wait to hear how you feel tmrw!!! You go girl!!!

  • Ashley

    I just got my dip bar and was so excited to start my first workout! I’m definitely a beginner so I really appreciate the beginner tips.  I tried doing a push up when I had the ball rolled up to my chest, a different way of doing a “knee push up” so to say.  This workout really had me sweating! I look forward to doing more and feeling myself get stronger! Thanks for posting!

  • Kendra

    I did the first part in 12:20 with 30-ish lb “sandbag” (really just some freeweights in an old bag) and 2 12.5 dumbells for the situps.  Ummm…how do you do the situps without lifting your legs up?  Or maybe my equilibrium was off because I didn’t have a sandbag, so I was holding weight directly above me, as opposed to just on the side of the back of my hands, like wiht a sandbag.

    Anyway, good workout.  I was really happy that the second part was over faster than I thought–I was thinking I’d have to do 8 rounds of each exercise, not 8 rounds total (4 times of each exercise) so I was really relieved when, after thinking I couldn’t take another 5 rounds, I saw I was almost done!

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

    Part 1:  13:23  with a 20lb bag
    Part 2:  I averaged 75 High Knees and 35 Pendulums. 

    Glad I remembered to follow the directions this time.  I didn’t want to do 250 reps of almost all the exercises like I did last time.

    Oh and just wondering are there any Body Rockers from Utah out there?

  • Anonymous

     Ok good, I’m so glad to find your post. I haven’t done the workout yet but looking at it I was thinking “5 Rounds in 13 minutes! That is definitely going to take me longer than 13 minutes…..”

  • Frecklefarm

    part 1: 15:36
    part 2: I could’t even count.

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

    I almost did it that way as well but caught the error(if you can call it that) on my previous print out, but now that you’ve mentioned it being done, you have me wanting to do it that way,lol. I am going to have to do it now, not today, but it is a definite in the near future workout ;-)
    Hope your “wound” heals quick. I am still sporting bicep bruises from the sandbag workout that gave Zuzana the bruises,lol. Didn’t hurt just looks like it. 

  • Maude R Villeneuve

    Angela and Denise, I did the same thing but stop after 2 times cause even if Zuzana rocks I couldn’t believe she did all that in 13 minutes. LOL So I stopped to looks at the commets to see some other time and I saw your post. Thank you soooo much’ i might have died with this workout.

    and let me said that you must be so proud of yourself, 5 times wow.. just wow :)

  • Kayla

    I did it in 9:41 with 10lb weight.  I don’t have a ball, so I ended up doing 5 leg lifts w/ heel raises and then 5 push-ups.  I improved my score form 10:00 back in April, when I was using no weight.  I probably would have done better, but I accidentally started out doing 50 slide-unders, got to about 30 sit-ups and thought, this can’t be right!  So I was a bit tired already when I restarted my timer :P

    Great workout. 

  • Janessa Reimer

    I have noticed that i am eating more now that i workout on a regular basis, is that normal? I feel hungry a lot, i feel like i eat all the time, but i try to make sure its all healthy eating. 

    • Kayla

      Yes.  You are burning more calories, and your body seeks to maintain a weight equilibrium so you will feel hungry more often.  If you are at a weight you like, eat healthy when you are hungry.  If you’d like to lose weight, maybe eat a little less (~200cal) than you need to feel satisfied.  But don’t starve your body!  It does need fuel to get you through these intense workouts.

      • Janessa Reimer

        I am happy with my weight, but i do tend to eat bigger portion sizes. I find it hard to eat smaller meals throughout the day. i mostly eat healthy, but not always lol, but for the most part i do.lol

  • Anonymous

    beat my old pb on this from may by about a minute.  time went from 16:26 to 15:24 :) my time is kind of high because i have to run around to another room to do the diagonal knee raises, which i figured out takes about 2:30 minutes total… so time without that would be about 13 minutes.  

  • Annalise

    I did the first part in 13: 27.  With 5 kg sandbag.  Fantastic!

  • Alana6

    Ok so Part 1 I completed today in a time of 13m 20s. I actually did this wourkout only a couple of weeks ago 20/6/11 and beat my old score by 30s. Pushed hard, feel the rewards.
    Cheers!!

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  • Anonymous

    I looked through my log and I never did this workout so I have no old stats. Nonetheless, this workout was impressive:
    Part 1: 10:15
    Part 2:60/50/59/67
             34/21/24/32

    Get this song by B.O.B. called Magic, it will make you workout faster.

  • Czerskii

    I was actually very confused until this point..bc I really thought that I was suppose to do 50 reps, for example,  of sandbag situps and then do that whole part one 5 times.  I thought, there is no way…I was too tired from yesturdays workout.  So I just decided that I would go through the whole part one only once.  Except I did not do the first exercise b’c I did squats yesturday.  So I did just the 3 exercises and then did part 2.
    PART ONE-8 min and 43 sec.  PART TWO-High knees: 78/77/75/75…-Pendulum: 20/35/30/35.  Altogether, I did 12 minutes and 43 second workout.  Thankyou Zuzanna and Freddie for continuing to put these workouts on your site.  thankyou for all that you do.  Have a great day. 

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

    Wow, Angela!!! Great attitude, hahaha, I bet you felt amazing inside afterwards :D You rock, girl!

  • Danielle

    I don’t know how you could have done that all! wow, great job! take it easy today!!! those are some really tough moves to do, especially that sit up move that is just awful!

  • Anonymous

    Woah!! Way to go! Gotta love that rubber limbs feeling. hehe.
    I hope your wound heals up quick. :)

  • Danielle

    10:13 for the first part..i don’t even know how people could have done it in 8 something!

  • Brittani

    So I finished this one up and looked back at my old score and found out I beat the old score by a full 7 minutes! Super happy with myself today.

  • Anonymous

     Hi Bodyrockers,

    I decided to try to make this a straight up vote:  Like this post if you want an official  Bodyrock.TV Tee-shirt as Audra and Maria suggest below.  I quote Audra, “… Bodyrock (on the front) Rock It Like It’s Hot! (On the back).”

    I don’t know it really has to be front and back (that would cost a lot more).  I like the idea of the Logo from above blazed arcoss the crest and just under it “Rock It Like It’s Hot!” or something equally good.

    Zuzana and Freddy: A means to poll the community would be a really great feature I would think, btw.

    –Chris

    • AudraFit

      Agreed :)

    • Isabelle G.

      Yes, yes!  Definitely yes!

    • http://profiles.google.com/jarmans07 Stacy Jarman

      Maybe body rock workout clothes?  I would definitely wear a bodyrock shirt, I am not sure if I would wear it if it said rock it like its hot though :)  Just plain without a quote sounds good to me

      • AudraFit

        True, make some with and some without would be a nice option.

    • tee

      like!

    • http://www.facebook.com/indomavel Patricia Grade

      Is there a button for Love it?

      ‘Cause I’d love it!!

      I want one!!!

    • Natalie Anna

      I WOULD TOTALLY GET ONE. 

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

    Hey guys my score was a time improvement from the last time. Today I completed the workout with a 35lb sandbag in 13:54 (part1 9:54 + part2 4min interval) last time in April my total time was 14:17. Love progress!! ;-)

  • Anonymous

    I think I will !!!  :o)

  • Anonymous

    I’m totally out of breath right now:

    Part 1) 10:30 with 10 lbs
    Part 2) HK: 83- 80- 80- 79
               Pen: 40- 37- 40- 36

    Those pendulums are killer!!!

    • Donna

      Great time:) Yeah my left toes always hurt when I jump from side to side with those Pendulums:(

      • Anonymous

        Thanks!!  I always think that the pendulums are going to be easy for some reason, I guess they just look fun.  Then when I’m doing them, I’m like holy crap!  much harder than anticipated! haha

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

    duuuude!!!!!! When I read it for the first time I thought the same thing too… but I then read the instructions at the bottom while I was writing out my workout and realized… BUT YOU GO GIRL!!!! no shame in going above and beyond! NICE :)

  • Annebel Wind

    Hi guys, my scors for today… Wow the second part, I started so good, but couldn’t keep that up… Wow..

    The first part I did in 15.30 minutes.
    Second part:
    high knees: 80, 72, 66, 65
    pendulum: 48, 45, 45, 46

    Great workout, nice and sweaty… THANX!

  • http://www.facebook.com/indomavel Patricia Grade

    Ahahahahah! You’ll never guess what! I did 50 reps os each exercise, when I was going for the third set I thought this couldn’t possibly take this long and started reading each description… Smart huh? :p

    So, I guess I just covered 2 workouts in a row!

    Off to a well deserved shower!

  • http://www.facebook.com/indomavel Patricia Grade

    Ahahahahah! You’ll never guess what! I did 50 reps os each exercise, when I was going for the third set I thought this couldn’t possibly take this long and started reading each description… Smart huh? :p

    So, I guess I just covered 2 workouts in a row!

    Off to a well deserved shower!

  • http://www.facebook.com/indomavel Patricia Grade

    Ahahahahah! You’ll never guess what! I did 50 reps os each exercise, when I was going for the third set I thought this couldn’t possibly take this long and started reading each description… Smart huh? :p

    So, I guess I just covered 2 workouts in a row!

    Off to a well deserved shower!

  • Adele

    Zuzana and Freddy,

    I love this workout! thanks for re-posting it for us… got my brother in-law interested in BodyRock over the weekend… maybe he’ll become as obsessed as the rest of us :) 

    ZuzanaI love the black pants your wearing in this workout! Great post from Malibu too, I grew up in Ventura and used to hang there all the time from childhood up until I moved to Northern CA in my mid-twenties. Glad you’re enjoying CA.

    Thank you a thousand times!
    Love and respect,

    Adele, N.CA, USA

  • http://twitter.com/MsGiginka Ms.Giginka

    I did it in 15:48 but it because I did more rolling knee tuck :D instead of 5 i did 10 so after 30 I was like ”omg Zuzana are you kidding?” and then fortunately I had this page open so I notice that I did more than I should during whole workout noteven  the right circuit :D so I suppose that I could do it around 13 minutes because that rolling knee tuck were horrible for my arms and it took me a lot of time:D But I can say this workout is so crazy but I love it :) no omg Zuzana but Thank you Zuzi :)

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  • http://www.facebook.com/people/Paulina-Stoyanova/1317375741 Paulina Stoyanova

    This was my second time doing this routine but I didn’t write my time down the first time! Oh well :D I finished part 1 in 15:43. I believe I did an average of 50-60 high knees during each interval and about 35 of the pendulum (that one was hard!). Oh and instead of rolling knee tuck push ups I did burpees. I’m not sure if that was a good substitution but I don’t have a balance ball yet.

  • http://delightfultastebuds.com Jos

    Part 1: Beat my old time (15:47) while doing all these with proper forms and equipments (last time I didn’t have a dip station). Finished in 13:36 using 15 lbs backpack -same as last time. Next time I might go a bit heavier for the duck under.

    Part 2: Beat high knees but pendulum was quite a challenge today
    High knees 84-65-56-60 (old 80-56-53-45)
    Pendulum 32-21-22-24 (old 34-22-23-23)

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

      Same thought at duck under->more weight< otherwise get ups less weight
      I´m glad I´ve read the comments before doing the workout because I would have done also 5×50 (25) reps each round.

      I had some problems with my musicstation and had to ran to it to switch the song and my new excercise matt has driven me crazy because of rolling invert :/-definetly lost minutes

      My score:
      part 1:  16.02 min
      part 2:  High Knees: 88-80-83-83 Pendulum: 20-24-24-24
      (equipment SB: 15 kg, ´USA´ )

      Congrats on your new highscore, Jos! :)

      • http://delightfultastebuds.com Jos

        Thanks! :D

  • Anonymous

    Oops, PS: did burpees instead of Rolling PU & Knee Tucks !

    • http://www.facebook.com/people/Paulina-Stoyanova/1317375741 Paulina Stoyanova

      So did I! I don’t have a balance ball yet :D I think that was a good substitution though.

  • http://www.janetspreiter.com Janet

    Did a pretty hard hill run for 45 minutes as warm up and went directly to this.  Using a 25 lb sandbag; I could go 5 lb heavier I think…I said that last time and haven’t done it yet. Got through part one in 11:08 (good form!) and did just over 80 high knees and around 40 on the pendulums.  The pendulums were really hard after the run.  I think I suffered the most on that!  Great workout; love the ab attention and the use of the ball.  Surf’s up…now for the fun part!  :))

  • Anonymous

    Checking the list list of exercises I hate… hum, yes pendulum is right there !

    P1: 10’14
    P2: between 84 and 72 HK and exactly half for pendulums: between 42 and 36.

  • Julia

    Hi guys,

    I never posted something here but today I have to share my workout with you:
    I started with the Teenage Dream Workout and wondered about the high number of reps. I gave it my all and had to cut down the reps and still it took me 32 minutes and left me totally wiped out.

    After stretching I had a second look at the workout and found out that I misunderstood the reps… Instead of doing 5 times of 10 reps I did 50 reps each round… ^_^

    So my workout consisted of 50 Slide Unders (without the sandbag though), 30 Sit Ups, 20 Push ups and 15 Diagonal Knee Raises for each round…

    After finding out I feel a bit stupid but at least my time seems not so bad now. ;)

    Rock on everybody!! :D

    Julia

  • http://www.facebook.com/profile.php?id=100000646573656 Ani Ssa

    I love this one but i can’t do it because i don’t have the dip station (some of us are kinda poor).  :o(  If i went to the gym, i could do ALL the exercises but the dip station one… but at home, i’d have to leave out the ball one and the dip station one  :o(

  • AudraFit

    For Part 2 it’s 8 rounds with the 1st rest interval @ 5sec and the 2nd work interval at 25sec :)

  • AudraFit

    You could lay on your back and do leg raises if you don’t have two sturdy chairs.

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

    Beat my first time and by the last round of the first part I was beat. Pendulum was really tough on me today – not sure why…

    Really seeing improvement lately and it’s pretty amazing to know I’m getting the results years of hitting the gym could never get. Almost at my goal (weight and shape-wise) then it will be just to improve tone and definition. I love to BODYROCK!

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

    YESSS! I managed to beat my time! Fist time i did this for 13.19min with 7kg! Today my time was 11.55 with 8kg !!! :))))) I feel proud of myself :)  Than i did 12 min of interval skipping as a cool down and stretching :)

  • Annebel Wind

    I do not know where to put this, but I am a great Sushi lover.. The only thing is that this contains a lot of rice so it’s one you must earn.. That not something I do all the time.. But still. Wanted to share a picture of this with you guys.. It’s really easy to make aswel..

    • MariaBjørgJepsen

      It looks delicious, did you make these yourself? :)
      Love, Maria

      • Annebel Wind

        Hi Maria,

        Thank you! Yes made them myself. It’s really easy. I will put the whole recepy somewhere with food and diet, or maybe email Zuzana.

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

      looks yummy!! I love Sushi but don´t eat it anymore. How called this red/white stuff in the middle ?

      • Donna

        Looks like a slice of crab stick:)

      • Annebel Wind

        That is surimi. And it is so yummy!

      • Annebel Wind

        That is surimi. And it is so yummy!

    • Donna

      I use to eat it everyday:) I have cut it out because of the rice:)

      • Annebel Wind

        I still eat it like about once a week. Love it to much to cut it out of my diet.. Need to enjoy food once and a while aswel.. And love it!

        • Donna

          I am enjoying clean eating at the moment and have cut out corn, soy, wheat, rice, pasta and potatoes so I can obtain carved, defined, cut out abs like our Zuzi:) Like they say abs are made in the kitchen…

  • Cindy

    I did it today at the gym with some modifications such as Blaster Push Ups 10 reps for each set.( Not Ball)
    and Side Crunches instead of diagonal knee raises. It took me 18 minutes longer than last time since I increased the reps.
    Part 2 High Knees 60-70 and Pendulum 39-40. I finished with 10 minutes treadmill running and 10 minutes incline walking. The Gym was like a sauna today. Everybody was soaking wet.

  • Bohdanam

    april 25th – 10:55min – 30 lb bag
    july 06th –   9:33min – 35 lb bag  , HK +/- 60-80 , PM +/- 45-55 ?  couldn’t count
    thanks

  • Anonymous

    Zuzana got her PT certification through ISSA.

  • http://twitter.com/karmalaluna Arika

    I loved this core/ab workout! They were on fire. I did the workout in 16:10.On the last part, I pushed pretty hard seeing as how I had to modify the last two intervals. ;)

  • Shelby_McLean

    when i first did this, I read the instructions wrong, and started with the totals and tried to complete that four times. I was like, “How in the world does anyone complete this in 13 minutes!?” Then I realized that that was the total, and we are supposed to start off with 10 reps then, 10, then 5 etc. I’m pretty exhausted now. now that i did 3 rounds of the totals. I did that in about 25-30 minutes, and am incredibly tired. So, to rev up my energy, I took a short water break and did the jump rope exercise. I can’t remember the name, but it goes: 30 min total – 4 min jump, 1 min abs and repeat 6x’s. I however did this 3x’s. 

    Anyway, have a great day! And read instructions carefully! I’m totally to blame for this.. And in a way, I felt like it was a bit counterproductive after a while? 
    Would anyone happen to know why? 

    • Bohdanam

      lol

  • AudraFit

    Looks like Bodyrocker’s are improving! Just when I think I couldn’t do any better I surprised myself too. I shaved off 3 minutes & 58 seconds on Part 1 and improved my reps by at least 10 on part 2.

    Part 1: 8:50
    (4/27): 12:48

    High Knees: 85/82/80/78 (4/27: 75/73/66/68)
    Pendulums: 52/49/49/50 (4/27: 41/38/35/32)

    • MariaBjørgJepsen

      You are the best, Audra. Your encouragement makes me so, so happy! Incredible improvement you’ve got in such short time!!! ROCK it like it’s ho-ot :D (I totally love your expression, I might “allow” myself to get it printed on a top! Pretty please???)
      Love, Maria

      • AudraFit

        Your so sweet! Haha! I want one too! Although if I were Zuzana, I would have that as an official Bodyrock t-shirt :) Hint hint: Bodyrock (on the front) Rock It Like It’s Hot! (On the back). Freddy, you gotta get these printed!

        • MariaBjørgJepsen

          Oh my….. I almost feel like a kid right before Christmas again, just from thinking about a unique official Bodyrock.Tv shirt/top. And your front + back idea is just perfect. And everyone should be able to chose their own favourite colour!!! :D

          • Donna

            I’m greedy when it comes to BODYROCK so I want one of each colour….lol

        • Anonymous

           Hi AudraFit,

          I agree about Tee-shirts!  It would be a real good thing! I would for sure wear one!  And all you Bodyrocking girls would look great in one!

          –Chris

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

          I’m with you guys.. t-shirts! t-shirts! t-shirts!

        • Donna

          I would like to order my BODYROCK t-shirts!!!!!

        • Anonymous

          I want one too!!!

    • Donna

      That is a sheer honour coming from YOU as I always admire your scores:)

    • Isabelle G.

      Yes Audra, you encourage a lot of women to be the best we can!!

      My score:
      Today, part 1: 10:46 (was 14:01)

      High knees: 80-71-67-68 (was 67-66-67-67)
      Pendulum: 50-48-44-49 (was 42-40-39-40)

      Thanks to every beautiful women, every Bodyrocker !!  I think that the more you are, the more women are likely to be fit and strong and proud of that!!
       

      • AudraFit

        I’m proud to be apart of the inspirational chain reaction we all got going here. Its worth every drop of sweat :) Thank you Isabelle!

    • Vivi

      Your comment touch me a lot ! It’s very friendly.
      I do not nevertheless feel of a level superieur. I started workout since february, and I really feel to have to work again, because I ahve to push very hard yet !!
      If I can help you to push harder it’s a pleasure, but don’t believe that I’m a “musclor” !! hahaha
      I’m a small girl(1m56), without apparant muscles !! One day I will put a picture and you’ll see that I need to gain muscle ! hahaha (even if thanks Zuzana , my body is more toned)
      At the same time that also encourages me to push hard, because I know that some bodyrockers follow my score !!

      I really enjoy to find this community !!  With so friendly, encouraging people <3<3<3

  • Samanthina

     Amazing workout! :) I’m so happy that i beat my old score-20:04min.,my new score is 11:57min. for the first part of this workout.
    The second part:
    High knees:66,78,76,80 (old score: 66,74,76,73)
    Pendulum:36,40,42,42 (old score:37,40,38,39)

  • mirah

    First part: 12.16.

    Second part:

    High Knees total 297
    Pendulum total 138

    <3

    • mirah

      Forgot to mention the weights, Slide Unders 10kg and Sit Ups 5kg.

  • MariaBjørgJepsen

    Nice short sweat! 
    First time I did this workout in April, I was at my parents’ place and didn’t have any sandbag or pull-up bar. My time was: 07:20.
    Today I used my 15 kilo sandbag and my pull-up bar for the knee raises. 
    First part: new time: 05:35.
    Second part: 
    High Knees: 95-110
    Pendulum: 63-71 (love these!)
    Have a great evening, dear friends. I’m off to make som more BodyRocker Broccoli, mmm!
    Love, Maria

    • AudraFit

      It boggles my mind how fast and strong you are Maria!

      • MariaBjørgJepsen

        I owe it all to you, Audra! You have been my no. 1 inspiration right since my start back in October 2010. My motivator to push harder every single time. I always checked out your scores first and your nice comments in general. I still do :)
        <3 Maria

        • AudraFit

          Aaaw ;) Well the tables have turned my dear as I look to your scores for motivation!

          • MariaBjørgJepsen

            As long as we all can support each other in every possible way. And have FUN doing it, most of all :)

        • Donna

          Audra was mine as well:)

    • Anonymous

      I’m mentally trying to figure out what it can look to do almost 3 pendulums per second.. even using my hands in front of me to simulate the pendulum movement, I find it totally insane ! :-o

      • MariaBjørgJepsen

        I think I swing the Pendulum quite well, because I am very flexible. Since I was a young “elasi-girl” I have been practising my splits, which is why I can still perform them on both sides.

        • Donna

          Wow you can do the splits!!!

          I would love to be able to do the splits:)

    • Donna

      Great work and effort on everything like always my dear Maria:)

      Not a fan of those pendulums as my left toes seem to hurt when I jump side to side and I always have to stop a few times in each round to adjust my foot to land somewhere else:(

      I consume tons of broccoli a week:)

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

    Woo, finished and feel great! My score for part 1 was 9:04, and I forgot to count the second.. But it felt good though! My legs definitely loved it!

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

    todays time 12:12!

  • Anonymous

    ARGH!!!  My worst nightmare came true!!  After I finished part 1 and pushed the STOP button on my timer, I accidentally hit another button and it erased my time before I had a chance to look at it!!!  WAHHHH!!  :(  I’m suppose to run 4 miles with my running group tonight, but I’m SO VERY tempted to repeat this workout after my run just so I can get a time.  It was a great workout!  A killer on my arms, but I loved it still!

  • Anonymous

    good timing on the intensity advice, freddy!  i think i’ve been a little slack as of late too, but i kicked it up a notch last night doing this workout and shaved a little over 2 minutes off of my time!

    Part 1:  11:24 (down from 13:52)
    Part 2:  Totally forgot to count reps  =(  but, i felt great afterwards!  =)

  • Anonymous

    I dont know where else to put this, but I was recently told that I was getting too skinny. Not in a good way.
    I was told that I was already relatively slim but curvy and there was nothing to change. So why did I radically change my body? My breast and butt have shrunk in my 6 pack quest, I have gone down from 127 to 123 in 5 months and have lost 2 inches around my waist, I am about to be 31.

    I tried to explain that my goal was to get fitter, stronger, and eat clean….the weight loss and breast reduction is a bi-product.

    As I finally completed “550 fat massacre” (19:59) and reflected on these comments I thought, am I going to train less and eat more crap so I can have more fat on my body (breast and butt)?
    I have never felt better than I do now but I can only imagine that since I will probably not reach a plateau soon, I will only get “skinnier”. This is the first time I have been insecure! Now that I feel the greatest I ever had!

    I will feel better, I hope,…..after I push through this baby!

    • Felisha

      Congrats on having the dedication to change your lifestyle and your body :) If you’re losing weight without trying, you may just need to eat more. I don’t know exactly what you mean by eating clean, but if it’s only real food, you may not be getting as many calories as you think. I switched to paleo about 2 months ago, and it always surprises me how much I have to eat everyday, even while shooting for a calorie deficit! Real food just doesn’t have many calories and is incredibly satiating. If you’re bodyrocking and physically active in other areas, you need well over 2000 calories a day to maintain your bodyweight. There’s BMR calculators online, and from there you can determine your daily caloric needs. You may want to try tracking your calories for a few days to see exactly how much, or little, you’re eating and go from there.

      • Anonymous

        THANX FELISHA!!!!
        I agree, was talking to a dietitian, that explained to me that I had to now maintain my weight because the type of exercise I was doing was not going to allow a plateau.
        So, he said an easy way to up my “good calories” was with lean meats, nuts, and peanut butter and banana or jelly sandwiches for treats.
        By eating clean I mean no canned foods, minimally processed foods.
        What is paleo? My boyfriend has been vegetarian for 20 years…so its hard for us to even cook together in the same kitchen because he can get sick, and I eat chicken and fish, not into red meat much but I can eat a burger or ribs from time to time.

        But he warned me not to go changing exercise or eating habits because of the opinions of others….If I feel good and my food choices are healthy, keep doing what Im doing.

        • Anonymous

          I hate that I have allowed someone’s assessment of me bother me.

        • Felisha

          You can find more about paleo at robbwolf.com.If you check out the FAQ, he gives you the basics. “Primal” is another type of paleo that’s less strict. Mark Sisson created marksdailyapple.com years ago, and is the man behind “The Primal Blueprint.” Basically, I eat no grains, legumes, and little dairy. The majority of my calories (often around 55-60%) comes from good fats. Around 25-30% comes from protein (minimally processed) and the remainder are from carbs in the form of fruits and veggies. Paleo isn’t “low-carb” by definition, but when you’re avoiding bread and sugar, most people land below 150g/day without thinking about it.

          The best part about going paleo for me, is that I’m no longer on a blood sugar rollercoaster all day. I eat when I’m hungry, but if I get busy and miss a meal I still feel fine. I used to watch the clock to see when my 3 hours were up and I could eat again. I’m so happy to be done with that!

          Try not to worry too much about what others think of you. You might find that people’s negative comments about your dedication and results are more about their own lack there of. I’ve lost 45lbs since my daughter was born, and when my MIL came to visit last week, she was really uncomfortable around me. She had found my 45lbs, and probably more! When my husband and I came back from a quick date, she had some Dr. Pepper in the kitchen. As I walked in, she was pouring a glass and said, “I’m being a bad girl.” She acted weird about her food choices all week, and actually asked my husband to step outside for a minute so she could ask him if he was ashamed of her for gaining so much weight. She told him she had a thyroid issue, but they ate McDonald’s everyday they were here because sometimes she “just needs a Big Mac.”

          Just keep working hard, and don’t let anyone hold you back! Keep striving to be the best you that you can be, and maybe you’ll inspire those around you to make their own changes :)

  • NU-nu Nour

    fantastic workout,, first part took me 8:12 min,,, me like that ;)

  • Anonymous

    Zuzana and Freddy, Thank you very much for a great early morning workout.

    Part 1: 13:00 minutes (50 lb slide under, 35 lb sit up)

    High knees: 70, 70, 60, 65
    Pendulum: 56,43,40,50

    Off to work!

  • Vivi

    Ok! I did it !! NO more breath ! I’m swimming in my sweat ! OMG !
    I can’t believe it ! I beat my PB !! Yesss !!

    Part 1
    5 rounds in 7.20min ! 2 min less than the first time ! I push very hard !

    Part 2:
    90-90-86-90 high knees
    75-70-71-70 pendelum
    10 more for each one on average !!!

    • Vivi

      I could do another one after; I chose “Hottie Body Wo”. It’s a great complete workout ;)
      And 200 reps of abs to finish
      Now shower !!

      • MariaBjørgJepsen

        Did you do 4 today????? 

        • Vivi

          4 workouts?? NOoooo
          I did “Summer abs Wo” + “Hhootie body workout” ;) and after abs exercises for my floating! hahaha

          My kids are in holidays, finished the school ! SO I did my workouts the afternoon. But when there was school and that I did my workout the morning, I was tempted to do again workout the evening (but I never did twice in a day. No it’s too much !!) !!! And you ??

          • MariaBjørgJepsen

            Floating tummy??? Ha ha, you always make me laugh so much :D The picture of you in my head, standing there, looking down at a total “pregnant-bloated-tummy” is SO FUNNY!!! I know the feeling of having a balloon belly is NOT funny at all, since I often have it myself, but the thought is just…. I laugh out so loud!!! The school kids are also on holiday here in Denmark now. Do your children stay at home with you, or do you have some kind of day care/club they go to every day? We have that here in DK. Places where the kids can go, stay with friends, play, be creative, do sports, sleep overs, discos, cooking or joining on daily trips and tours together. Almost for free! 
            I mostly do 1 training a day, but if I have a lot of freetime after work (I work 5-6 days a week, almost full-time) I sometimes feel like doing one more workout. But only if my body also wants to :) 
            Love, Maria

    • Anonymous

      Wow i’m always amazed by your score …..

      • AudraFit

        Me too!

    • Donna

      Great work Vivi as always:)

  • Monstrosity5

    I decided to do the first section 2x – It was really tempting to stop at 5 rounds, but I kept
    the clock running and aimmed to beat my time on the second time through…

    First 5x took 13:03

    Second 5x took 11:03 – Whoohoo!

    Total 24:06 for 10 rounds

    4 min :05/:25 – 8 rounds

    ·       High Kneesmax. reps during each interval – 65-67-65-65
    ·       Pendulummax. reps during each interval – 44-45-44-45

  • Anonymous

    Hi, BodyRockersHere are my score Today it took me 12.16 Old score 17.44. I never except to improve this much, so happy. It seems like i didn’t push hard last time.
    High keen 77 74 74 73
    Pendulum 45 39 41 37

    Have a good day all.

  • Peta

    SO THIS IS THE FIRST TIME THAT I GET TO POST A SECOND SCORE.  THE FIRST TIME WAS 13:38, TODAYS WAS 10:52.  THAT’S ABOUT A 2.5MIN DIFFERENCE.  SO PROUD RIGHT NOW IM TEMPTED TO WAKE SOMEONE UP & TELL THEM…

    • Dheana

      Isn’t that an incredible feeling?! It’s hard for someone to understand who hasn’t experienced it, but it kinds makes you want to shout it from the rooftops, doesn’t it?! enjoy the good feeling – you’ve earned it!

    • stefmonet32

      this will be my second time to do a workout twice! The first time I
      didn’t look at my old scores (which were maybe a month before) and after
      the workout I felt disappointed cause I thought I hadn’t beaten them by
      much. Then I looked at the old scores and I had beaten them by alot!! I
      was so happy. Hope this one goes the same way for me as it did for you!

  • Vivi

    The more the hours advance and the more my body is stiff !!!!
    I’m not in good shape to beat my PB finaly :(
    I have pain everywhere!! shoulders, legs, abs, back !!!
    What I did yesterday, killed me !!! hahaha

    • MariaBjørgJepsen

      Sweety, that is what happens when you do 3 workouts a day :) It sounds like your body needs a very light workout today! Take care. By the way, you inspired me yesterday by doing the “More Pure Torture” workout and I loved it! Such a massive sweat bath, ha ha. I will do this one tomorrow, since I already did the “Transform Your Booty” this morning and my hips are sore. I don’t want to be in hard pain for tomorrow’s training. Kisses!
      Love, Maria

    • Dheana

      I agree with Maria – you push so hard Vivi, you leave us all amazed. It sounds like your body just needs a bit of rest and recovery – and deserves it! :)

      BTW, do you take Glutamine? It really does help for repair and recovery.

      Take care and feel better Vivi!

      • Vivi

        Glutamine?? No I don’t know what it is ! In fact, I take nothing !!
        The most difficult is to begin the workout. After I’m always in shape ! The MAGIC of Zuzana’s workout !
        Today I warmed up 5 min and it was good ;) even if I feel my body a little in pain again.

        • MariaBjørgJepsen

          I know you are addicted to the wonderful rush you get from completing a workout, but don’t be too hard on yourself, dear Vivi. I am ONLY saying this in love and concern for you. Your body is giving you a signal when it is being sore. Not that you shouldn’t do a workout at all, but maybe keep it light. Your body will not develop further, if you never give it time to rest and build up. Do you know what I mean? I know you have gotten used to doing 2-3 workouts a day now, but please, don’t feel bad about yourself if you don’t do so many every day. Remember, Zuzie only does 1 daily!!!
          Love, Maria

          • Vivi

            Thanks to take care about me !! <3<3<3<3
            In fact I used to make 2 a day. It's a good rythm I find. My body is in pain, and it is a little my fault. Because yesterday with "more pure toture wo" I didn' t do good one arm push up. I'm bad with triceps so I push very hard, but badly I think ! It's a little pain, don't worry, but not very pleasant with some movements ;) that's all.

            On the other hand we go on holiday in 15 days, for 10 days, so the rythm is going to slow down !!

            • MariaBjørgJepsen

              I really like you, so I have to take care of you, dear :) WHERE are you going on vacation??? That is so exciting  for you :) As long as you don’t hurt yourself or get any injuries, sweety.
              Love, Maria

            • Donna

              Vivi do you want to walk like a cowboy on your holidays???

    • Donna

      Vivi you need to rest your body:)

      Please rest!!!

  • IrenaCZ

    Hi guys, can someone give me a tip on what to use as an alternative for the dipping station? I looked everywhere on the internet and seems like there is no way I can get something like that in UK, they don’t even sell the right sandbags here or do I just not know where to look? Any help would be highly appreciated. All the dip stations I found on Amazon,e-bay etc… are just not the right ones. Shame they don’t ship the one advertised on this site anywhere outside the US. Thank you x

    • Annebel Wind

      Hi Irena,

      I have the same problem here in Holland. What I do is use something else. On one side I lean on an kabinet and on the other side a kitchen stairs.. For the reverse push ups I use a broomstick between a kabinet and the kitchenstairs, you can also use to chairs. For the sandbag I use a normal sportsbag and fill it with weights and some sweaters, so I will not hurt myself.. So look for some other options in your home, be really creative.. Good luck..

      • IrenaCZ

        Hi Annebel, thank you for your tips, I thought about it earlier but think I would have to relocate all the furniture in the room:-)) I’ll think about the chairs though. Also just found out that they do ship the dip station to Europe but it’s a bit pricey. Thanks for the sports bag idea, that’s me all set up for tonight’s workout then:-) Thank you again x

    • fairy

       Hallo Irena,

      I live in Germany and had the same problem. I ordered a dipstation over amazon that you can put into a doorframe (good if you also dont have so much space) of course you cant walk through the door as long as it is in, but it is fast put in and out. Of course it doesnt look the same as the model used by Zuzana, but for 90% of the exercises here it works just fine.
      so if you cant substitute it with something in your home (my chairs arent stable enough) maybe you’ll find another dipstation to use.

      All the best

      fairy

  • Janessa Reimer

    i beat my score from last time! yay!
    new score: 8:21 (old score: 8:57) i really pushed to my max!
    high knees: 79.75.74.79
    pendulum: 52/53/44/50
    I love this workout! Thank you!
    Hope you all have a wonderful day!

    • AudraFit

      Nice scores Janessa!

  • Annebel Wind

    Hi everyone, I will do this workout later this day, but have a question also.. Do any of you guys have a problem with armfat.. With all these workouts my belly is really getting flatter, so happy with this! But my arms don’t seem to change.. I have quite some arm fat and this seems to be really hard to get rid of. Do some of you have suggestions? What works? 

    • Anonymous

      I also have this problem. I had lost about 8 or so kg and seemed to lose everywhere but arms. Mind you that was before bodyrock- that was gym cardio, strength and classes. Have put 3kg back on as stopped exercising fso hoping to lose that and more.. Especially from my arms as I feel like I have man arms as they are big ( the muscles seem big and masculine but there is fat covering them too

      • Annebel Wind

        I am glad that I am not the only one… Thanx for responding.. I hope for both of us there are some bodyrockers who have overcome this problem and have something for us.. Because I want nice muscular arms without the fat sooooooo much… It’s just a nasty place to have fat, when you wave to someone and the backside of your upperarm is flapping around.. This makes me feel like some old lady sometimes.. Don’t like it… So alllll the help is welcome…

        • Anonymous

          I completely know what you mean… I desperately want nice slim toned arms!… This is the first thing I notice on other women now. The thing that I have heard is just to keep on going with workouts and eating lean foods as it is the last place you lose it apparently… I struggle with the eating side of things so I do really need to try with this. How is your eating? Do u do bodyrock every day?

          • Annebel Wind

            Yes I bodyrock every day. With the eating I follow the primal blue print: http://www.marksdailyapple.com/the-book/the-primal-blueprint/  This feels really natural to me. And I see results, but not on my arms jet. So I may have to be more patient about this, but thats hard. I know I won’t give up and just keep on going whit this. But still, if there are more tricks to losing this fat.. I’d like to know. I will probably try to add some more ricep exercises to workouts, if I have any energie left :D

            • MariaBjørgJepsen

              I have JUST the same problem as you, dear ladies! I have always had big, wide and strong arms. I really dream of slim but toned female arms, too :(

              • Anonymous

                Let’s all set ourselves a goal to keep on going to get nice lady- like toned arms. Samantha- I lost those upper thigh bits last time I lost weight through doing lunge jumps, squats and wide, deep squats holding a 10kg weight in front of chest (3 sets of 10 to start with that and however many for the others… I think I was doing 5 sets of ten with those and also including pushups and tricep dips on stairs at the gym along with two sets of 100 diagonal punches to the side in front of me and diagonal down to the ground with a 1.5 dumbell in each hand alternating sides. If u go to a gym there is a hip abductor and machine which does the opposite and they are also awesome for that area).

                • MariaBjørgJepsen

                  The only time in my life I lost that upper-inner-thigh fat was when I had a lame eating disorder. It is the absolute LAST place I will lose my fat, so I guess I have to accept my thighs like they are. I don’t seem to slim down “up there”, only becoming much more toned and tight from the training. But they don’t get smaller :( 

          • Annebel Wind

            Yes I bodyrock every day. With the eating I follow the primal blue print: http://www.marksdailyapple.com/the-book/the-primal-blueprint/  This feels really natural to me. And I see results, but not on my arms jet. So I may have to be more patient about this, but thats hard. I know I won’t give up and just keep on going whit this. But still, if there are more tricks to losing this fat.. I’d like to know. I will probably try to add some more ricep exercises to workouts, if I have any energie left :D

    • Samantha R

      Hi Annebel – I think most people seems to have one place on their body where the fat seems to come off last (mine is a little bit just at the top of my thigh) but its just a case of giving it time keeping up with the workouts and watching your diet which you obviously do.  Zuzana has done a post about ‘problem areas’ in the past and she said the same thing.  Sx 

    • mirah

      My problem area is butt! Sometimes I feel it NEVER going to get better, but beforepictures show that Ive had improvement, not so much as other parts though. Lets keep rocking girl, youre not alone:)

  • ۞ BodyRocker ♥ Beth ۞

    Ohhh Im so sorry that they don’t ship anything to the middle east :(((
    I want so much that stability ball !!! :S

  • Samantha R

    I improved so so much this time…..whaaaaahoooo! Thats set my day up nicely and cheered me up a bit (hubby is in Australia at the moment and I’m struggling to get to speak to him:((  

    Part 1: 11:51 Including running through to the garage for the dip station (prev time 14:22)
    Part 2: High Knees 84, 78, 80, 79  (prev 76, 70, 76, 77)
               Pendulum: 53, 52, 53, 56  (prev 42, 48, 44, 49)

    I’ve noticed a massive improvement in my pendulums – I used to hate them because I was so bad at them and couldn’t understand why.  Yet I power through them now and my legs are higher than ever.  So pleased thank you both.  Enjoy that heat.,….its p***ing it down here.  Sx

    • MariaBjørgJepsen

      NICE improvement, dear Sam :D

      • Samantha R

        Thanks Maria – my time was so bad last time because not only do I have to run backwards and forwards to the garage and my dip station but I also fell off the ball LOADS because it needed air in it.  Must have been so funny to watch! Sx

        • MariaBjørgJepsen

          Ha ha, I am sorry for laughing, but you are right: it must have looked quite hilarious :D As long as you didn’t hurt yourself – nothing funny about that!

    • Dheana

      Congrats on such an amazing improvement Samantha! *high fives*

    • AudraFit

      Well done Samantha!

      • Samantha R

        Thanks Audra, I’m feeling the heat from Donna, Maria and Vivi;)  Sx

        • AudraFit

          Me too lol!

    • Donna

      Great improvement Samantha!!! I use to hate those pendulum’s also:)

  • Anonymous

    Holy sore muscles, Batman!
    Part 1: 
    Time: 21 minutes 33 seconds. No sandbag. A big thank you to everyone that made suggestions to replace the ball. Some of you suggested an office chair with wheels. I actually have a rolling “knee” chair, and it was perfect for this! Thanks!
    Part 2: 
    high knees total: 208
    pendulum total: 101

    • Samantha R

      Well done you!  I always love to read your posts as I can almost feel how much more positive you are compared to your first post.  These workouts are so good for the mind as well as the body I think do you?  Sx

      • Anonymous

        Yes. It is great for the mind. It’s motivating, energizing, and all around positive. It’s great knowing that you’ve done something good for your body each day. There’s also the satisfaction you get from having completed a daily goal.
        I really think I’m hooked on this. I can’t get myself to go to bed at night if I haven’t done the day’s workout. :p

    • Dheana

      Nive work FBG! You’re doing awesome!

  • ingrid haustein

    just finished the tremendous exercise, I made some changes, I do not have the
    plastic ball did mountain climber and add push up normal time was 12 minutes :)
    second part was more hard, was max effort….. today is very hot here so i cant understand…so was
    highknees : 73-76-77-77
    pendulum:30-24-25-20

    see you tomorow

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

    12:20 for the time challenge part, didn’t count my reps for highknees+pendulum, but max effort it was, 100%, I am super dead and happy :)))
    I am not the biggest fan of Katy Perry (I am more of a rock-girl and 80’s-girl), but I love the E.T. song for some reason. I recently saw a video too and it was super nice. I don’t own a TV, so I don’t watch music videos, I only watch some on Youtube if the pop out there. This one was very well done, I like when music videos are telling a story and not just showing pretty people dancing :D
    Great a.m. workout for me! Sun is shining like crazy, gonna shower, have my breakfast, put my sunscreen 30+ on and let’s go outside with my backpack! :) 
    Can’t wait for tomorrows workout!

    • Donna

      The 80’s was the best era in music!!! Enjoy you day Nina:)

      • Dheana

        Totally! :)

    • fairy

      oh :D another person without TV :) you always get so weird reactions too?

      all the best

      fairy

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

        Yes, a lot of weird reactions like: Why don’t you have a TV? You can’t afford it? Of course I can buy one, but I dont see a point. I never watched TV even if I had one with my soon-to-be-ex-husband, and the fact that he was watching oit 90% of the time was also repetitive for me, so I really don’t need that box of evil at my home :D I am never bored, so I don’t need to crawl on a coach and watch some meaningless soap operas or reality shows, I have my Bodyrock, my Kindle, my bicycle and my music and my gmail to keep me entertained :D I have all my favourite TV shows and movies saved on my HDD (Battlestar Galactica!!! Just started watching again after 3 years) Yay for no TV at home :D

  • Anonymous

    Hi Guys,

    I love Katy Perry and this one best!

    Last Friday Night (T.G.I.F.) http://www.youtube.com/watch?v=KlyXNRrsk4A

    It’s a pretty funny video!

    –Chris

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

      lol Chris, I was watching this video last night, it is so funny :D :D

  • Vivi

    What I love your clothes on this picture !!!<3<3
    I did this workout few days ago, and my time was 9.33 with average 80 high knees & 60 pendelums.
    I'm not sure to beat my score but it's a great workout so i will do it this afternoon & try to beat my BP !

    I have no ball too, and the last time I put my feet on the sofa and it was good. That slid decently.

    But I have to admit that my body is in pain with yesterday's workouts. And in more my shoulder always hurts me. I had to badly push with one arm push up that I did :(

    • Donna

      Please don’t do a workout while your body is in pain:)

      I learnt the hard way to always listen to my body…

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

    Finally one where I can see if I can beat my personal best (haven’t been here for too long). Can’t wait to try it tomorrow after swimming :) 

  • Donna

    Thanks Bethany:!!! I forgot to check my old time before I started this but was very impressed when I did check:)

  • Annie_B

    You can use backpack loaded with books, dumbbells or anything you have :)

  • Donna

    Just finished this and beat my PB from April 26th when I last done this one:)

    Scores for the 6th July – Part 1. 8.27 for 5 rounds
    Part 2 High knees with jump rope 111,102,87,71
    Pendulum 46,50,50,52

    Scores from the 26th of April – Part 1. 10.22 for 5 rounds
    Part 2 High knees 74,71,63,71
    Pendulum 44,40,40,45

    • Anonymous

      wow!!! awesome improvement, way to push hard!!!!

      • Donna

        Thanks Bethany!!! I forgot to check my old time before I started this but was very impressed when I did check:)

    • AudraFit

      Good job Donna! You crushed it!

      • Donna

        Thanks Audra!!! So glad I listened to Zizi and recorded every single workout in my log book:)

    • Vivi

      Amazing score ! Congratulations !
      You ROCK !!!

      • Donna

        Thanks Vivi:) I try ROCK it everyday…lol

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

      Donna I am so confused, you really have some power engine attached to your butt and it makes you go superduper fast, or what??? :D
      Amazing score!

      • Donna

        Thanks Nina:) I try not to let my mind take over my body during a workout:) Even when you think you can’t do no more there is still some reserved juice hiding in a corner somewhere in your tank…lol

        It’s our job as BODYROCKERS to release and use every last drop…

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

          Love that answer, Donna :))) You have a great day too! :)

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

          Love that answer, Donna :))) You have a great day too! :)

    • Dheana

      I always have to pick my jaw up off the floor when I read your scores Donna – INCREDIBLE! You are truly the Energizer Bunny! Inspiring!

      • Donna

        Thank-you so much Dheana:)

    • MariaBjørgJepsen

      GREAT improvements, honey :) DAMN, you are THE queen of mastering that jump rope! It must be totally professional to watch you in action, WhOA!!! :)

      • Donna

        Thanks babe:)

        I should get hubby to buy me a ‘Tiara’ so I can wear while I’m skipping…lol

        I love that jump rope…lol

        • MariaBjørgJepsen

          Ha ha, YES, beautiful sight :) The Speedy Queen of Jump Ropes, ha ha!

    • AudraFit

      You’re inspiring me to push it Donna! Great job!

      • Donna

        I love the fact that we are all here for each other in a friendly competitive environment:) I use to look at your scores in pure amazement when I first started and still do:)

    • Lydia

      hi how much weight did you use for the first part of the workout? thanks

      • Donna

        HI Lydia, I used 10 kilos:)

    • Anonymous

      That’s awesome! Well done!

      • Donna

        Thanks BGone!!! You have been doing a great job keeping up with the workouts and you should be very proud of yourself:)

  • Dheana

    I remember REALLY liking this one – thanks for bringing it back. Those ball roll/ push ups are so challenging and super fun! Can’t wait to do it tomorrow morning….

    You guys are going to love your acting class, it’s so much fun and so great for getting over your inhibitions – not that I think you guys have any… :) I took classes some years back b/c I’d always wanted to and fell in love with it, got an agent and actually landed a commercial and a movie. It was a blast…come to think of it, why did I ever get out of it….hmm, I feel another personal challenge coming… :) 

    Have fun guys!

  • Dheana

    I remember REALLY liking this one – thanks for bringing it back. Those ball roll/ push ups are so challenging and super fun! Can’t wait to do it tomorrow morning….

    You guys are going to love your acting class, it’s so much fun and so great for getting over your inhibitions – not that I think you guys have any… :) I took classes some years back b/c I’d always wanted to and fell in love with it, got an agent and actually landed a commercial and a movie. It was a blast…come to think of it, why did I ever get out of it….hmm, I feel another personal challenge coming… :) 

    Have fun guys!

    • AudraFit

      Go for it Dheana!

      • Dheana

        Thanks Audra! ;)

  • Janessa Reimer

    i did this workout a couple of weeks ago, so maybe i can beat my time from just a couple of weeks! I am so up for the challenge! will do this one tomorrow morning, bright and early

  • Kat:)

    ok my time was 10:49 and my scores for high knees 75 72 67 73
                                                                pendulum 40 40 45 45

    Thank you so much Zuzana and Freddy :)

    • Anonymous

      amazing scores Kat!

    • Dheana

      Nice work Kat – you were clearing pushing at your max. Last time I did this one it took me 12:31, so maybe I’ll aim for your score this time for extra motivation! Thanks!

    • Dheana

      Nice work Kat – you were clearing pushing at your max. Last time I did this one it took me 12:31, so maybe I’ll aim for your score this time for extra motivation! Thanks!

    • Dheana

      Nice work Kat – you were clearing pushing at your max. Last time I did this one it took me 12:31, so maybe I’ll aim for your score this time for extra motivation! Thanks!

    • Dheana

      Nice work Kat – you were clearing pushing at your max. Last time I did this one it took me 12:31, so maybe I’ll aim for your score this time for extra motivation! Thanks!

  • Anonymous

    I don’t have a ball. What exercise can I do that will give me similar benefits?

    • http://aphrodiitee.deviantart.com/ Isidora

      last time i did it, i did it without any equipment so i did all 50 reps at once instead of doing 5 rounds. this is what i did:

      1. slide under (no sandbag). 50 reps
      2. sit ups: 50
      3. Elevated push up + knee tuck: 30 reps
      4. Diagonal knee raises with 2 chairs: 50 reps

      :)

      • Dheana

        Oh heavens! That would be tough! Good for you!

      • Dheana

        Oh heavens! That would be tough! Good for you!

      • Dheana

        Oh heavens! That would be tough! Good for you!

      • Dheana

        Oh heavens! That would be tough! Good for you!

    • Donna

      If I didn’t have the fitness ball I would elevate my legs on a chair in the plank position and do a push up from there:) Hope this helps!!!

    • AudraFit

      On tile maybe a couple of towels your feet can slide on or on carpet try paper plates. Maybe placing your feet on a chair with wheels? If that don’t help then I would just do commandos.

      • http://www.facebook.com/profile.php?id=801633607 Pauline 趙雯寶

        yup. i sub this plank knee tuck with pushup

    • tee

      last time a lot of people said they used an office/computer chair on wheels, 

       or you could put your feet on paper plates and drag them toward you, so they slide on the floor(or a towel, depending whether you have flooring or carpet)

    • Anonymous

      Last time I used a chair and put a towel under the feet to make it slide more easily. I was doing it on a tiled floor and the chair got stuck by the tiles sometimes… But it made it more challenging than with the ball so that was great!

    • Anonymous

      Thanks, everyone!! I have a rolling knee chair that worked perfectly. It hadn’t occurred to me to replace the ball instead of the exercise. Thanks!!

  • Kat:)

    This is a oldie but goodie :)  thanks for bringing it back.  Gonna do this one tonight!  Thanks Zuzana and Freddy 

  • Castillo Fabiola

    how do you know that u’re in that point when your are giving ur max effort and not just sweatting??

    • AudraFit

      Its when you keep pushing through when there is nothing left of you to give.

    • Stephitza

      You know because you can’t push any harder or go any faster.  You don’t let yourself slack off.

    • tee

      I usually find that I can’t breathe, muscles are shaking so bad, or I feel like I’m going to puke! lol

  • Leslie-Anne

    I love Katy Perry!!