BodyRock.TV

$129.00 for a ball? i think im going to pass on this and just buy a smaller one for 30 dollars at walmart…

you are SOOO adorable in the picture, and I just LOVE your shorts! 

What is the weight of the ball you are using in this video?

can you do it with a balance ball? or medicine ball???

8lbs :)

Where did you get the little shorts you’re wearing in the cover photo for this post? So cute!! Love the colors.

Oops, I meant the cover photo on the video for the workout. :)

Hahahah! I just watched the Charlie bit at the end. He is soooo cute!!! My dog is named Charlie too and your Charlie is so much like him!!! :) Mine is stinky, too. :)

awwww charlie (at the end). 

BUT i need advice!!! i did something to my left foot and i cant walk (i kind of limp and only put weight on the left heel, not the toes)  I feel it on the top of my foot and inside, like right above the balls of my feet. 

 I believe i injured myself using my new vibram 5 finger shoes.   Has anyone else had this happen???? I didnt twist my ankle or anything, but ive had them for a little over a month.  I would workout daily with them, and it seemed ok except my feet (arches and balls) would hurt doing high knees, so i did them on a mini trampoline in the beginning.  THe past week tho, i actually ran in them, about 2 miles, and i walked and jumped around for miles more because i was i n the city and wore them everywhere.

It feels like kink or something, and i only feel it when i put pressure on the balls of my feet, but its rly bad enough that i cant walk properly, run, DO BURPEES :( or workout.  Its getting a little better i guess, but i have only been able to do light yoga, abs, and 1 leg pushups the past few days, no bodyrocking.

So does anyone know what i might have done? break or sprain? and what is the best way to recover? 

thank you bodyrockers!!!!!

I agree! I love the workouts, but it seems like I am always behind in obtaining the equipment. Now that I am just getting around to buying a sandbag, it’s time to get a fitness ball, too. : 

♥

:O omg thats crazy.  Im going to opt for the charlie option lmao jk, but seriously when i do this im just gonna use a dumbell (and not do those throws on the sit ups haha that could be dangerous)

Zuzana I am so sorry that you had a root canal I will keep you in my prayers for fast recovery (((hugs))) Thank you and Freddy so much for the new workout.  Your the Best.  I promise to be a dedicated BodyRocker for life!! 

PS.  Zuzana It is always nice to see you so happy :) you should smile more :)
now time for me to get busy with this workout!

I am sorry about your root canal. I know that is not fun. I hope you feel better. I love the balls, looks like something fun and new! One of my favorite exercises is the balance ball combo for butt and core. Its a great exercise. I acutally worked on by ball today, I made up my own little exercise challenge:

Ball Chopper Challenge

10 minutes

Push Ups – 20 reps

Ball Chopper – 25 reps (to the left, to the middle and then to right)

Repeat both until 10 minutes is up!

Push Up total: 145

Ball Chopper total: 178

Amanda

Those are Nike :)

ahh i want that ball!!!!!!  once charlie sells let me know im selling a 70 pound golden retriever “lazy dog”  ;)

I’m gonna make my own fitness ball :) Less expensive!
And something about you looks different Zuz, you look extra cute! Especially in your picture under the name — your smile looks really genuine! Did you do something with your eyebrows?
I’m not saying you didn’t look genuine or cute before ;) You’re gorgeous! But something about you looks different in this post– in a really good way! :D Super bubbly!

I can’t wait to try and make my own 8 lb stability-fitness ball hybrid- I’ll see if I can post a how-to for you guys :)
I’ll try this tomorrow morning.

Yes!! :) Her smile looks incredible in this picture. 

I’d say — STOP STRESSING YOUR FOOT.
It’s up to you whether you want to go to the doctor’s or not.
But 
A) Get new shoes
B) stop using those shoes
C) Stop putting so much stress and impact on your foot or else it will keep hurting!
I’ve had foot problems with some shoes as well where I couldn’t walk on my feet cuz the bones felt weird. And I stopped using them and I did lighter impact workouts for a week or two to let it recover.
Hope this helps!

oh yes, she looks very happy :)
well here are my scores for this workout
woodchops
L 22 24 25
R 23 24 25
Burpees with Ball 9 11 14
Sprint lunges with ball 37 38 36
Ball Climbers 60 78 89
toss and Catch with ball 29 38 45
Wow who would have thought doing these exercises with the ball would be so tough :) 
Thank you Zuzana and Freddy :)

Ouch..root canal! Seem like you already recovered when this video was shot. Anyway, great workout but I don’t think I’m going to do it w/ a fitness ball. My stability ball is a bit too big for those..so for wood chopper, burpee I think I can use my dumbbell. For others I’ll just do jump lunges and mountain climbers and for toss & catch fitness ball – I could use knee hugs or single knee hugs for more challenge :)

Gotta improvise a bit right? We, bodyrockers won’t stop just because we don’t have the same equipment as Zuzi’s

So, how necessary do you believe it is to incorporate this “fancy” fitness ball into the workouts rather than a regular fitness ball that costs 1/10th the price?  I completely respect the fact that  BodyRock is FREE and AWESOME, but lately I’m under the impression that these new pieces of equipment are brought in so that us Bodyrocker’s are somewhat obligated to purchase these new pieces of equipment to be able to continue this daily adventure that you provide us.  I do appreciate everything you two do for this community, but are we destined to purchase new and expensive equipment to continue these workouts ?

Improvise! It’s what we bodyrockers do. I used to get frustrated, but… hey, Zuz and Freddy can buy what they want, doesn’t mean we have to.
make your own :) I have already made my own sandbag, and modified two chairs and a sturdy broom for a dip station, and use a little kid’s mini playground in the backyard for pull ups.
Don’t let anything slow you down!

It’s so cute to see you two include fun things from your life like Charlie! Is Cali going to get jealous? I think you need a workout dedicated to Charlie since Cali has her own workout.

You are more than welcome to use any equipment that you like for these workouts. If the ball that I am using is not your cup of tea, you can either get another piece of equipment or do the same exercises with your own bodyweight. However I do these workouts not only to blog about them, but also for myself and my own fitness training. I don’t feel like I need anyones permission to workout with any kind of exercise equipment. 

You can use any ball you want :)

That’s for advanced male BodyRockers :) We have also lazy dog Cali – 5lbs perfect for beginners.

Exactly! There is always another option or modification :)

You don’t have to buy the same equipment that I use. In fact you can improvise as much as you want.

I have a weighted ball too, but it’s not squishy like that. Mine’s by Bosu…it’s 6.5 lb and about half the price ($60 USD). If anyone’s interested in checking it out, it’s called a Balast Ball, here’s a link:
http://www.bosu.com/scripts/cgiip.exe/WService=bosu/itemdetl.html?item=BOSU_Ballast_Pro.

The other bonus is that you can use it just like a regular stability ball for crunches, one legged squats, ball-wall squats etc. and the sand that weighs it down keeps it from rolling away on you!

BTW, I’d buy Charlie any day of the week! He seems like such a sweetheart, stinky or not!

Thanks for the creative new workout guys! I look forward to trying it in the morning.

Dude, where do you get the idea that you are obligated to buy something?  This is simply Zuzanna and Freddie putting new workouts on their site for us.  my goodness they are giving their own time, their ideas, their energy- to help all of us out…use your creativity and think of another way to get this workout…there is a way for you…do you have a basketball?  Do you have an object that would be good for this particular workout?  I have not yet bought a piece of equiment bc its not a financial priority for me at this time, so instead I use other things, for example for a dip station-I use two chairs; for a weight bag I use my book bag with a weight in it, and for a timer i use the microwave timer…be encouraged-just look around your house and see what you could use insted of buying something.  It is completely okay for Zu to incorporate equipment for challenges and growth…that is up to her.  If working out is so important to you, or me, or anyone, would we not be willing to just work with what we have?  Anyways have a good day-keep on keeping on.

I expect you wrote this out of frustration, and I completely understand.  These workouts are so awesome, and you want to get the full POW from them.  But with a little patience, I bet you can find something comparable.  Or, you can always do another workout!  There are dozens…hundreds?  

I haven’t bought any equipment for these workouts–oh no! Wait.  I did.  I bought a jump rope for $7 or something.  But I think for this workout I’ll use either a 5 or 10 lb weight–for the wood choppers and things like that.  And I’ll use my balance ball for other things.  The rest?  I don’t know.  Maybe I’ll use a stack of pillows.  :)  I like reading the comments to see what other people use.  It often helps me improvise too.

Good luck!  

Actually, I have experienced by the sounds of it what you have with you foot as well.  I used to run and I love to run, but, when I do run or skip, my left foot hurts right in the middle and I don’t know what I did to it.  Unfortunately , I don’t have the answer yet.  I went to the foot doctor and said that I would like to get xrays done so that we could see what was different about it from the right foot.  He just suggested arch supports that cost $500.00.  Ya right..Im the kind of person that would like to get to the root of the problem not put a bandaid on it.  Anyways, if you figure it out let me know, but for now i don’t even run anymore…I just do the workouts on this site.  If its a lot of skipping, I’ll incorporate another type of exercise.  Anyways, maybe your shouldn’t run on it or do any bouncing until you get it properly checked.

Well, honestly, I did not see a single exercise that you can’t do with just a stability ball…
Zuzi and Freddy, thanks for the brand new exercises – I am going to do it today.

I agree she looks different and not in a bad way…cute :)

Ok so I don’t have a sandbag or dip station but that isn’t gonna stop me from Bodyrocking! In fact improvising for me is the fun and interesting part about Bodyrock. Folks, you don’t have to buy the equipment, although I would in a heartbeat, just make it happen and don’t complain. Zuzana and Freddy are trying new equipment and passionate about what they believe in that works. In fact, if you don’t change things up your body adapts to routine so you have to change or it gets used to the same exercises. Change is good. Thank Zuzana & Freddy! I love improvising!

that’s such a cute fitness ball! it seems so big to be 8 lbs! im glad that i can still kind of use my small medicine ball for this workout! it looks fun!

NICELY SAID ZUZANA! :) ♥♥♥

I will definitely be looking into getting one of those balls, soon, but not right now! They looks so awesome! :3 I’ll be doing this workout tomorrow, also.. Too late for me! Such an exciting day with all the Roller Derby in town! :D Awww! Charlie is so cute!

Too expensive for me. Plus you have like a million other exercises I can  choose from (which i highly appreciate) =D!!

Seems like a fun ball though =P

You can also buy a theraball from Walmart or Target, before airing it up add some rice inside (about 1-3 lbs). This will provide stability and weight.

hi guys!

OK that was a hard workout!
I wasn’t going to workout today because I am incredibly sore from doing cardio legs and core yesterday, and my abs are still sore from doing on the floor abs challenge on thursday, but this looked like fun.

I used what equipment that I had.  I used a 5 lb weight for the wood choppers.  I have a small stability ball (as well as my bigger one) which I used for everything else.  and it was really hard as it has no weight so it doesn’t want to stay in place at all! lol

wood choppers left – 20, 18, 20
wood choppers right – 18, 20, 19
burpees with ball – 9, 8, 8
sprint lunges – 28, 25, 25
ball climbers – 36, 30, 25 (these were so hard!)
toss and catch fitness ball v-sit – 18, 16, 20

I just wanted to say that I have only purchased a gymboss timer.  greatest thing ever! oh and a $5 rope from walmart!  everything else I use I already had from other things I used to do.  I have various size weights.  I use the lat bar from my bowflex for a pull up bar.  yes I have a bowflex that I rarely use!  I’ve used two stools for dip station, a backpack & a small gymbag for sandbag, a highchair to do leg raises off.  All you have to do is use your imagination!

I wish that I had a friendship as long-lasting as that. May yours continue on as long as possible!

I wish that I had a friendship as long-lasting as that. May yours continue on as long as possible!

Wow, that is so cool, with the ball. Maybe I can do it with a medicinball?
Sorry to hear about your root canal, hopefully you soon feel better!

Rock on!

Wow, that is so cool, with the ball. Maybe I can do it with a medicinball?
Sorry to hear about your root canal, hopefully you soon feel better!

Rock on!

I just ordered my very own Ugi ball! Since I no longer use food as a treat or reward, I am rewarding myself with it to motivate me to keep on bodyrocking! It looks like a great piece of equipment that will really take my workouts to the next level. Can’t wait for it to get here, thanks Freddy and Zuz for introducing this to me :)

Hi guys, im back i must confess i havent done my workouts for two weeks now and was feeling a bit down with myself. I had to go into hospital to have my wisdom tooth taken out two weeks ago now and that went really smoothly.  But afterwards the trouble came i had what they call a dry socket and was in the worst excrutiating pain i have ever felt in my life. Ive gone through childbirth twice andcan honestly say i was in less pain then than with this blinking dry socket. Anyway, i couldnt think straight let alone workout and that lasted about five or so days plus my pain killers were that strong i had to try my hardest not to fall alseep. I must say my three year old son helped with that every time i closed my eyes he’d shout mummy dont go to sleep, i need you to play. So kids are a great help to keep you motivated really! And just when i was feeling well enough to work out we has a sudden very tragic loss in the family which knocked us all for six again.  Sorry to ramble but i just wanted to get that off my chest as im feeling a bit dissappointed in myself, and seeing you say today that youre taking time off has really made me feel better.  Im glad to say that i hit the workout hard and am now sitting in a pool of my own sweat!  Yay ive got my mojo back!

try reading the comments!

for people who cant afford those balls like me… you can jst use any bag u have and fill it up with stuff =) just like how i made my own sand bag…just a bag and filled it up with a bag of salt! (salt for melting snow off of driveway :P) 

zuzana always says that this is the exercise that she does, and as for diet look in the diet section at the top and read through the posts there to get an idea of what she eats and what she recommends.

ahhh…so Audra…how shall we cope with this new challenge to our creativity??  I thought of dumbells, but dismissed that quickly when Z started tossing her Ugi in the air.  I could use an exercise ball (which would be harder for balance exercises) for the balances and ankle weights strung together to make 10 lbs for tossing around I suppose.  I do have a sandbag (way cool).  I could do burpees on that and toss it in the air…  HA!  Make it hard!!  

YES!!  Perfect.  I will do the same!

Ummm.  Turn off your cable TV service? :)

Personally, I love to read the home made versions of the equipment.  Way more fun!

Just think of it as an 8 pound round thing and go look around your house for something similar, or even a couple similar things if one by itself doesn’t cut it.

Freddy would look killer in some Lululemon gear.  Bring it on!

I bet it will feel good when the bottle busts open and dumps all over you!  lol

I love the Charlie as Sandbag bit, but probably won’t buy one.  I have two smelly dogs of my own, and I can barely lift one without getting a hernia.  Love the offer though.  Now if it was a human baby….

I dunno those nike shorts that zuz is wearing might be nice to see freddy in! lol

Your story sounds familiar to me , Anna (unfortunately). I have been struggling with emotional eating and habitual  snacking for a while, and although my self discipline increased a lot since I discovered BodyRock, I still can’t handle it 100%. One thing is certain: you can’t respect yourself and your body  (bc. in the end that’s what is all about) just every now and than! It has to be the way you live. It takes time , hard work. Try to make small changes, one little thing at a time, and make it permanent: for ex. replace your unhealthy snacks while watching tv. there are so many healthy alternatives – for ex.if you crave salty you can go for sliced carrot/ celery/cucumber with a pinch of sea-salt or you can prepare a healthy dip too. (You can find so many ideas here on the site, or anywhere else on the internet). Don’t forget to hydrate yourself. Also, finding a more active resting activity instead of tv  would help a lot.( I used to do feet massage to my bf. while watching a move, this way I keep my hands busy and snack less, not to  mention how much he loves it! LOL)
Oh, and don’t beat yourself up if you cheat sometimes ;)
 
PS: Read through the comments and Zuzanas advices at the FOOD & DIET section, I’m sure you will find great tips.

Oh lord, that ball…. I can see that I can perfectly use my 6kg kettlebell for those first 5 exercises and a sandbag for the last exercise, no need to buy another thing :)) I was thinking about taking a day off, cause my butt hurts like crazy after yesterday and the day before, but I really like this workout so maaaybe I am gonna do it! :D

Me, the tinker, was also thinking along these lines. I wonder if I could fill a beach ball with plain water. The right size of a sturdy enough ball could weight about as much as Z’s fitness ball, and it would be squishy too. I’ll let y’all know once I tried if I succeeded (or flooded the living room ;-)).

If you get tired of the microwave timer and have a smart phone, you can download an interval timer app for FREE.

Exactly, at the beginning, not being able to do certain exercises because I did not have an equipment was just another excuse for me. No more excuses :) I think it won’t be hard to find a subsitute, some old backpack willed with stuff will be okay IMHO, and it will have kinda rounded shape :D

Take all the time you need! all the best.
…and welcome back! :D

I can tell that relieve from a tooth pain can light you up from inside out 100% :D Maybe it is that 

Stop watching TV..it is the worst thing ever! Even if I just want to watch one show/episode…once it is finished I switch back and forth between the channels without actually watching…so I just stopped watching it all together. 
If you want to watch a movie you can ask some friends to come over. You can put some snacks on the table but when you are not alone you will not just eat the entire pack of biscuits/crisps etc. 

A gym membership is waaaaaaaayyy more expensive…so right now you are pretty much making a profit. 
Zu and Freddy don’t just do the workouts for us but also for themselves..if they want to use that, they should use it. Just be creative and find something that is similar. 

You might want to check with a doctor. The best way to know if it’s broken is to take an x-ray. Good luck! I hope you recover from your injury soon. :)

Hi Guys,

Actually water is not very light.  I deflated a small
mini basketball and with a attachment I made from a couple plumbing
fitting and a needle valve re-inflated it with water.  The skinny is it
weights about 7 and a half pounds and is about nine inches in diameter. 
I think it would be easy to reverse engineer this ball if I bought
one.  Probably foam and sand or something like that inside.

For right now I will will just use a medicine ball.

–Chris

Oh, what an adorable ball! I’m saving up for my new tattoo, so I won’t be buying any new equipment. I did notice that we can do every exercise in this workout without the ball, or with my little yoga balance ball. So, equipment or not; everyone can rock this workout and I’m looking forward to it. 

I also think we shouldn’t complain about it. If Zuzana and Freddy would like to try out new stuff, the more power to them. It means they are inventive, motivated and passionate about what they do, and we Bodyrockers benefit from this. :D

Oh, I hope to have a ‘Charlie’ one day, the upgraded one tho; Charlie 2.0. I want one that writes down my scores aswell. lol. ^^

Hehe, indeed. *looks around the house…what to use…what to use. Stares at 2.9 kilo of cat…Nope….stares at 5.2 kilo of cat…Perfect!*

Joke Joke! ^^

Yup. I have been using the free Gymboss app for 9 months now. It’s simple and perfect.

Yes, you are right Marilyn. I’m forced to pay my gym-membership till the end of the year. (45 euro per month, thats 64 dollar for you americans), because I’m stuck to a plan. After that it will be Bodyrock only. But when I think of it…2 months of gym-membership money costs the same as one ball. These memberships are so costly. O.o I rather pay this money for a ball I will be using for years!

Darn, im jealous, because the Ugi ball is so darn cute!! What colour did you pick?

and don’t buy unhealthy snacks. :)

Very good workout for shoulders & abs !! Thanks Zuzana, because my legs can’t it anymore this week !
Just done !
For this workout, I used my dumbell with 6kg for the 3 first exercises, the 2 next I use a little chair (for kids = same height that your ball), and for the last exercises I use a a tin (5kg) because dumbell is too dangerous to catch up in the air !!  
 
So my score is :
 
1/ wood chops L 6kg : 23.22.22
2/ wood chops R 6kg : 21.21.21
3/ Burpees 6kg : 9.10.10
4/ Sprint lunge : 47.49.51
5/ Ball climbers : 117.114.118
6/ Toss & catch tin 5kg: 31.34.35
 
Last exercises very challenging for abs ! and wood chops killer for shoulders I found !
 
Very good sweat !

The name of this workout cracked me up. lol
Here’s how I got around not having a ball: For the wood chops and the toss & catch, I filled up an insulated lunch box  with cans of food. It ended up weighing 7 pounds 4 ounces. The insulation is nice and thick, so it was a good padding for the tosses. I used my body weight for the burpees and the mountain climbers (and added the push-up to the burpees to make up for the lack of a ball). For the sprint lunges, you don’t need a ball… any low surface or item will do (a chair or bucket, for example). I used the lower part of my rolling knee chair to touch my hand on as I lunged. I hope that helps anyone that needs ideas for replacing the ball. :)Scores:
Wood Chops (left): 13, 16, 14
Wood Chops (right): 13, 17, 15
Burpees: 6, 6, 5
Sprint Lunges: 20, 19, 16
Mountain Climbers: 25, 30, 31
Toss & Catch (single foot rest): 17, 17, 19

Oh no the dreaded tooth pain….honestly worse than childbirth I think. In fact the last time I had my root canal treatment and eventual tooth extraction was Nov 2009 which is the only time in the past 2 years I’ve had a week off the workouts.  Wishing you a speedy recovery!

I used a 4kg dumbbell and my pilates ball:

1. Woodchopper L: 21, 21, 23
2. Woodchopper R: 21, 22, 21 (smacked myself in the forehead with dumbbell in round 3…ouchhhh)
3. Burpees with Pilates Ball: 11, 13, 14
4. Sprint Lunges: 32, 37, 40
5. Ball Climbers: 70, 82, 90
6. Toss & Catch Ball: 27, 31, 34

Has anyone else still got a sore bot from last week?  Mind you I did do ‘Set Fire’ workout on Friday – I struggled sitting down yesterday;)

Get well soon Zuzana.  Sx

And your score Dear Zuzana !!! :D

This is coming from someone that’s obese, so take it with a grain of salt. I’ve had a rule in my house for a few years now that there is no food allowed in the same room as the TV. I did this because I got tired of crumbs and spills on my couches and carpet. So, though it hasn’t helped my weight much (my biggest food problem is portion control during meals, not snacking), the rule sure has put a stop to the rest of my family’s “mindless” snacking during movies. :p 
Maybe you can try that. When you go to watch TV, tell yourself food is not allowed in that room, and if you must have a snack, eat it in the kitchen. Don’t take it to the TV. Make it a hard, fast rule that TV and food just don’t go together.

You can’t get this ball delivered outside of the States and I agree with other members, it’s way too expensive for what it is.  I’ve just bought all of the other equipment & find it a little frustrating when something new (and expensive) is added again.  I’ll try Amazon or improvise.  Love the workouts though! I’ve never been so sore!!!

This is coming from someone that’s obese, so take it with a grain of salt. I’ve had a rule in my house for a few years now that there is no food allowed in the same room as the TV. I did this because I got tired of crumbs and spills on my couches and carpet. So, though it hasn’t helped my weight much (my biggest food problem is portion control during meals, not snacking), the rule sure has put a stop to the rest of my family’s “mindless” snacking during movies. :p Maybe you can try that. When you go to watch TV, tell yourself food is not allowed in that room, and if you must have a snack, eat it in the kitchen. Don’t take it to the TV. Make it a hard, fast rule that TV and food just don’t go together.

I guess we can do dumbbell press instead of a Toss and Catch.. I will try that and see how it goes.. Anyway, this workout seems like a lot of fun, though I really miss the instructional pictures.. :( 

First I want to say that i’m glad that you Zuzana is feeling better.Sometimes is better to let your body relax and repair.Yesterday i wondered what’s hapenned with you and why didn’t you post a new workout.  The new exercises are great butthe original ball is very expenisive for me too,so i must look for other alternative- ball or some weight.I’m absolutely agree with what AudraFit said that though you don’t have the same equipment,if you have the desire to train and to change,you will be able to find a way to accomplish your exercise.

You can get the ball if you live in Europe or any other place outside of the US. The site clearly says: we do ship to canada and hawai, and they also ship internationally, you just have to email them about it, so they can charge the shipping costs. :) 

Heh, your poor forehead. ^^ My glasses flew across the room when I smacked myself with my balance ball. :))

Sorry about your loss.
Re: teeth… It must be the time for teeth extractions as I just had all my wisdom taken out in Wednesday ( in aus so now Sunday here). Had it d

Great score, FatBGone! Your motivation shows in the tips you’re giving. :))

Get well, soon!
I gotta go to the annual check next week, just hope they don’t have to pull my wisdom tooth :)

This workout wiped me out! I have no heavy ball, but I used a chair as leaning object and a pillow to throw. One must be flexible :D As weights I used my normal hand weights.
So, my scores:

1. Wood Chops – left: 17/18/18

2. Wood Chops – right: 18/18/19

3. Burpees with Fitness Ball: 10/10/81 1/2

4. Sprint Lunges: 36/37/35

5. Ball Climbers: 60/59/70

6.
Toss and Catch the Fitness Ball: 26/30/37

Oh sorry Kirry, I hit the wrong button. I was gonna reply to Samanthas comment. I hope you didn’t hurt yourself. :/ Of course I wouldn’t like you getting hurt.

No you’re not alone! I’m so sore! I have to sit down in slow motion. Today is better then yesterday though. No pain no gain (?) :P

Well said Audra! Sx

Hi Jos – I let some air out of my stability ball and it worked a treat, its harder mind!! Sx

Hi Maria – glad you’re better today, mine is a wee bit too thank goodness!  I do like the pain though……I guess I’m a bit sadistic like that. Sx

This made me chuckle – I hope your glasses were ok! Sx

Well done you!  Sx

I also have an interval timer app on my smart phone, love it!!! There are so many different apps for free!!

Hi Kate, so sorry you have lost someone.  I totally feel for you with the dry socket pain – I had this also and honestly I felt like I just wanted someone to knock me out it was so painful and I had to take a full week off to recover.  Don’t feel disappointed with yourself, these things happen and your body needs time to recover. Sx

The day Freddie does a workout for us all I will go do a workout in the middle of our high street…..naked!  Its never gonna happen…loads of us would love him to but he won’t.  Sx

This ball reminds me kind of pouffe :)
…but damn, it’s TOO expensive !!! & don’t even ships to where I live… :S

I’m ordering the fitness ball right now. I made the mistake of using a makeshift sandbag and making do for almost a year. I finally broke down and invested in the sandbag and couldn’t be happier…wished I hadn’t waited so long.

 Amazing workout!I did it half an hour ago and after this I’m feeling very energized.So,these are my scores:
Wood Chops(right)-21,23,24
Wood Chops(left)-24,24,25
Burpees with Fitness Ball-12,14,15
Sprint Lunges-15,26,27
Ball Climbers-70,84,83
Toss and catch tha Fitness Ball-28,32,34

I am sorry, but that is just pure bullshit! (excuse my language)
You say:
” I do appreciate everything you two do for this community, but are we
destined to purchase new and expensive equipment to continue these
workouts ?”
Sorry Kyra, but when you say that it is pretty CLEAR do you do NOT appreciate Zuz&Freddy’s work.
Do you not have a brain to think a little bit about what can you use instead of a ball? Can you not be bothered to think constructively on how to modify this particular exercise, instead of spending your time and energy dwelling on “why are they doing this to me, why can’t they do it this way instead because it suites me so much better”? Stop trying to find silly arguments that have absolutely no grounds to stay on and focus on energy on being more positive!

BE constructive, think positive… and honestly, it seems to me from your text that you are bit self centered. maybe you are not, but well.. you wrote it not me.

As zuzi says, she started doing this for herself and sharing her path with us became part of it. If She desires to do something different are you saying she can’t, or shouldn’t, just because you can’t think for yourself?!
Sorry, but people who think this way really mess my head around, I just can’t understand this kind of reasoning. Many more have complained along the years and I guess I am taking it all out on this reply to this particular post…  sorry for that, just felt I had to write this down this time around.

Take care,
Mia

Hey I hear you about the wisdom teeth thing, too. I had all four of my pulled and ended up with an infection and then dry socket. I haven’t worked out in weeks either. And with all the ice cream and dairy products I have been eaten I feel even worse. And now to top it off, I have a cold. Sorry to hear about your loss in the family. That is always a blow no matter what. Get well soon! I can’t wait to start working out again :) I miss it! Good luck and keep your head up!

I can’t afford the ball yet, but it is now at the top of my list of things I want to buy! Good for you on not rewarding yourself with food. I need to start using that concept. No more ice cream! I can’t wait to buy the fitness ball!

well said

I don’t have one of  those fitness ball thingys, but I do have a 10lb medicine ball AND a stability ball. So my workout looked like this: 
   Woodchops with the medicine ball both left and right side
   Burpees with the stability ball
   Sprint lunges with the stability ball
   Ball climbers with the stability ball
   Toss and catch the medicine ball

It was a great workout because I got the resistance I wanted from the medicine ball, as well as the stability ball kept my core working. I really enjoyed incorporating these 2 pieces of equipment…..gonna feel this one tomorrow!!! 

Love and blessings <3

Zuzana We Love You !!!!!!!! :)

A lazy 13pound dog… :D

Not having the same equipment is not a justifaction! If u r a real bodyrocker u must search for substitutes and use your imagination! For this one i put a dumbell in a bag and before that i wraped it in a blanket so that my “ball” is soft :) Hah i love my new piece of equipment! ROCK YOUR BODY, don’t  complain!

The only prob I have now w/ that I don’t have Dip Station (that maybe I’ll think about buying someday) is that the last time I modified it w/ 2 chairs & broomstick It just BROKE up on me (I was doing Reverse PU)… :D
Oh mama… I still remember this. what a Bad experience I had w/ it… that was when I just began Bodyrocking, I was like so enthusiastic…You probably know what I means :)
So for all of the bodyrockers out there… please be careful w/ your improvised equip !!!
You don’ wanna break anything up :D

Like many others I do not have the exact equipment for this, but I plan to use my 12lb weight, which I’ve been using in lieu of a sandbag, and my balance ball. The only thing I’m hesitant about it the Toss and Catch the Fitness Ball exercise. I want the challenge of the extra weight and my balance ball is a bit big to toss, so I plan to use my 12lb weight, but tossing it is not in the best interest of my safety. The move is basically a mini crunch with your feet and back up off the ground, right? So I could virtually hold the weight above my head, extend it and bring it back down while keep my feet and back elevated and achieve the movement with proper form, right?

Hi, Janet. I think that the exercise with tossing the ball is all about abs and keep them stable during the whole exercise. It is already pretty challenging for a lot of people, especially when you are not supporting yourself with the hands. So, my point is that it is not necessary to through up in the air something heavy, but stabilize your abs when you are adding an extra movement – tossing. I’m, for example, going to use a pillow ) 

Jesus, guys, you are so hard on Freddy and Zuzana ) They are exercising, they can afford a piece of equipment, they want to have fun with the training and it is their choice to share it with the community. They have no obligations. So, if you do not like this workout, or you do not want to modify it, then pick another one.
For Zuzana and Freddy – guys, you could make kind of a present for those who cannot afford any equipment: make one absolutely bodyweight workout per week (with no balls, dip station, sandbag, etc.) or once in two weeks )) But it is just a suggestion how to make everyone happy )

How about a lazy 50 pound dog? )

Hi Zuzana, Freddy and all Bodyrockers,

I’ve been following (but not practicing) Bodyrock.tv since the very beginning! However, I very difficulty in engagin this workouts because of my knees.
I used to practice acrobatic gymnastics until the age of 13, when I had a traumatism on my left knee. Since them, it has been getting worse. Now (like yesterday) everytime I do squats, my knees hurt…it’s a kind of piercing pain, I hear a noise and that’s it…my knees get sored for the next few days. :(

Do you guys have any idea on how to deal with this? what exercises and movements should I do to strengthen my knees?
One year ago it was not as bad. And yes, I always warm up and have a proper position. The only time it doesn’t hurt is at the gym, on the leg press. But I don’t like to go to the gym, it’s boring and I have very few results.

I would really appreciate something that could solve this :| I always see you doing lunges, burpees, mountain climber…now even the plank position hurts :(

Thanks!
Vera

*throw up* ))

Didn’t have the equipmen I needed, so used a swiss ball for the ball-type exercises and a 5kg plate for the weighted exercises. My scores:
Woodchops with 5kg: 16 17 16
16 17 17
Burpees with swiss ball: 10.5 13 12
Sprint lunges with swiss ball: 22 24 26
Ball climbers on swiss ball: 56 56 55 (these were so hard with my soft unstable ball!)
Toss&catch with swiss ball (I was scared to litterally throw a weight in the air): 28 29 32

Brilliant idea Ildiko! You’e so industrious! :0)

1.) Wood-chop (left): 27,20,22
2.) Wood-chop (right): 21,22,20
3.) Burpees with fitness ball: 11, 12, 11
4.) Sprint Lunges: 18,20, 14
5.) Ball Climbers: 41, 38, 38
6.) Toss & Catch Fitness Ball: 13, 20, 21

Adding a fitness ball to my shopping list, but this workout was just as effective using a stability ball & an 8 pound weight where needed. (On the wood-chops for instance.)

Zuzana: glad to hear you’re doing okay after the root canal. I’ve had cavities that were painful but never a root canal so I can only imagine. :( 

 Thanks!!

As you I have a friend of long-time childhood!
It has been for 26 years since we know !! We were at school together !
It is brilliant to have kept this friendship !….but best still it is (how I) to have kept the photos of school !
It is too funny to see again itself !!!

for the wood choppers, just hold a weight by the ends, I’m going to turn my bosa ball upside down for the burpees, a small exercise ball for the next two, and try out just the exercise ball for throwing in the air, I think this exercise is more about core stability than trying to toss a bunch of weight into the air …will do this one Monday morning..have a great weekend

I made a mistake as usual with burpees !!! I made a push up !! hahaha
Please Zuzana write half burpee when there is no Push up ! hahaha
 I just worked a little more that it was necessary !  :p

That ending was too cute! I’ll be doing this workout later today. (:

There is no tutorial for sprint lunges? that like the one that needs a tutorial!!! idk how!!! at all!

Wow !!! this wo WAS hard… in the middle of the WO I felt some kind of deep pain at my throat/neck…
I had no idea what it was, I couldn’t deeply breathe at that time. but thanks god it’s gone for now…
OK … So my scores: 16.5,15,6,12,?,9,16,15,7,31,17,16.5,16,6,26,14 (I think that I stopped counting,whatever :)

Oh dear… This was one of these killer workouts. Love it! :D 

Here’s my score. I use my 5,6 kilos bookbag instead of that fitness ball. ;) My hands were shaking like grazy!!! :D 

1.) Wood-chop (left): 18,19,17 
2.) Wood-chop (right): 18,19,18 
3.) Burpees with fitness ball: 11,9½,10 
4.) Sprint Lunges: 29,28,29 
5.) Ball Climbers: 56,51,58 
6.) Toss & Catch Fitness Ball: 21,20,21 

After this workout I also did 20 min skipping. 

I almost fainted after this bodyrocking. ;) I have to lay down in the ground for 5 minutes. :D 

Thanks for this awesome and fun workout! ♥♥♥ 

searching on the web i found i really good idea to make a homemade fitness ball.. 
Buy any normal ball (like the ones the kids play with) make a little hole in it and fill it with sand, then cover the hole and you are done! 

He is a German Pincer

So far I haven’t bought any equipment Zuzana is using. I’ve always either invented my own, taken suggestions of other BodyRockers or simply searched on Amazon for cheaper alternatives. Just browse through the comments to this workout and you’ll find everything you want to know about alternatives for the UGI ball.
As Zuzana said, she is sharing her own workouts with the BodyRock community. Since everybody has his or her favourite equipment for doing workouts the UGI ball will naturally appear on BodyRock. I’ve never regarded the ‘get your equipment here’ link as more than an option. I really like BodyRock and am sticking with it because it is effective and free. It’s not just a few appetizer videos and then the usual ‘if you want to follow the full programme please buy my DVDs’.
So, Kyra, I suppose if you don’t want to get the equipment promoted here just don’t buy it. Zuzana won’t kill you. She couldn’t anyway cause she doesn’t know where you live, even if she wanted to ;)

I absolutely loved this workout! I used an 6.6 lb medicine ball, but will have to order the ugi! My scores are :

Wood Chops – Left Side:    20,19, 17
Wood Chops – Right Side:  19,17,18
Burpees with Fitness Ball:   9,12, 15
Sprint Lunges. :              32,33,36
Ball Climbers:                52,75,90
Toss and Catch the Fitness Ball: 26,27,26

Hey guys , I was SUPER sore when I did this workout and it was so fun , justthe distraction I needed
 ;-),BTW, very cool ball.I want it! I will tell you this, I have never been disappointed with any of my equipment purchases recommended as an OPTION by Freddy and Zuzana. I luv my toys!,LOL and I appreciate them willing to be “guinea pigs” for us by trying this stuff out and giving their recommendations.   I ended up using my 8lb medicine ball, which is smaller than the UGI Ball , but heh, it offered me more of a balance challenge,right! My scores are as followed:1. Wood Chops – left-21,23,242. Wood Chops – right-21,22,233. Burpees with Fitness Ball-15,16,164. Sprint Lunges-42,44,445. Ball Climbers-84,84,906. Toss and Catch the Fitness Ball-39,44,48Hope you are pain free ,resting and feeling better Zuzana

Every time I think ‘this is a relatively easy workout’ it is definitely NOT  an easy one.
I did one minute of rest somewhere in the middle because I was feeling dizzy and it felt as if I had a lack of oxygen, which is not possible because my door to my balcony is wide open..suppose it is because you get up (too) quickly during the wood choppers…

my scores:
Wood chops L: 22 – 17 – 22
Wood chops R: 25 – 22 – 22
Burpees: 10- 11 – 11
Sprint Lunges: 24 – 22 – 20
Ball climbers: 58 – 68 – 36 (last round was sooo bad)
Toss and catch: 23 – 20 -22

I dont have the ball..I used a bag with filled waterbottles (2x 1,5L), I did the climber with my hands placed on a chair, and I did the burpees with my hands placed on the couch. I missed out a bit on the balancing part..still though!

thanks for the advice guys! Im rly trying to let it heal and not put any pressure on it, as well as icing it.  Im def not going to do anything for the next week workout wise :( its so hard to take a break, but im still going to keep my strenght up with pushups (1 legged) and ab work.  Ill let u guys know how it goes, but hopefully it feels better in a week.  After that im not going to push my luck, and take it slow still no jumping sadly.  

Amen! As Audra said earlier, improvising is the fun challenge of your workouts. Thanks for always searching for new and effective exercise methods. 

zuz only does the one of these workouts a day, on the days that she posts thats what she did that day usually.  She also warms up for a few minutes before the workout (like 5 minutes) and cools down and stretches.  Both tutorials are http://www.bodyrock.tv/category/daily-workouts/stretching-daily-workouts/ and http://www.bodyrock.tv/category/daily-workouts/warm-up-daily-workouts/ .  She eats healthy natural foods, small portions 5-6 times a day.  Its all in the diet section and u have all the workouts shes done for like the past 3 years so u have plenty to look at

I did it at the gym.
My scores are:
Wood chops use a basketball ball L 20-20-20
Wood chops  R 19-20-20
Burpee with Basketball ball 13-14-15
Sprint lunges (used an invisible ball) 65-67-66
Ball clilmers 70-70-70
Toss and catch the ball 26-27-28
I take off my hat How Zuzana has  a great talent to come up with new exercises. Most workouts are full body workouts because you have Cardio, Muscles, and core working at the same time. I wish most gym rats at the gym apply Zuzana’s greastest fitness knowledge.

Ive done every single workout posted and have not bought any new equipment at all, ( except a skipping rope, which is very important and i love).  If she used a sand bag i used a dumbell or even my gigantic text book.  When she uses the dip station for abs i use a chin up bar, for dips i use a chair.  For this ball u can just use a weight.

ALSO if u dont have any weights or a sandbag, i always do jumping instead.  Say it was squats with the sand bag, i would do jump squats instead.  and its so much more brutal.  IMPROVISE, do whatever, just get a good workout= whatever that is to u

I like your new equipment i have one its a german sheperd and chow chow mix lol…I wish I could buy your new equipment I really like it, but its kind of expensive. I’ll use my sandbag in the meantime.
14-11-15
14-14-12
6-7-7
20-19-20
36-50-60
16-15-25

Just finished this workout :-) great one, swimming in my own sweat right now :-)))

When I first saw this I thought well don’t have the ball so let’s see how we can improvise. And when I viewed the whole workout it is easy to see just how simple it is to do the full workout without the ball, or with substitutions. I actually very much appreciate it when Z & F introduce new equipment, it’s nice to be exposed to all of the varieties out there, whether I do or don’t buy the item. I googled and saw some less-expensive possibilities if I do chose to purchase. Will do this today, either with a soft ball I found online at Target for about 25 USD or an everlast soft ball from Sports Authority for 35 USD. And if I don’t make it to the store I will be using my dumbbell, stability ball and sandbag for the various exercises. It’s actually a lot of fun trying to come up with the substitutions, a great way to exercise the mind.

Thank you Zuzana and Freddy for all your hard work and for introducing new elements to the workouts. And for helping me to exercise my creativity as well. Everything you do is very much appreciated by this BodyRocker.

Holy Sweaty Balls Batman! That was awesome!

I just finished this w/o and LOVED it! So much fun, so challenging, so dynamic…one of my new fave’s for sure! I used my 6.5 lb Bosu Ballast Ball, which was extra challenging b/c it’s weighted with sand, which moves around, so part of the challenge is stopping the momentum. Man! Did I feel those wood chops in all the right places. My ceilings are too low to jump up with the Ballast Ball, so I just hugged it to my chest for the Burpees. Regardless, jumping up from that Sumo position with extra weight is killer on the quads and glutes. Maybe next time I’ll use a medicine ball. Overall, this workout is definitely 5 out of 5 burpees! Thanks guys!

Here are my scores:
Wood Chops L – 23 20 20
Wood Chops R – 22 22 20
Ball Burpees – 12.5 10.5 13 (low scores, but BIG burn!)
Sprint Lunges – 33 35 33 (loved Loved LOVED these!)
Ball Climbers – 65 57 55 (this is where my ball got sweaty! lol)
Toss & Catch Abs – 25 20 24 (took lots of little breaks to catch my breath)

Again, thanks so much for this super fun workout. Keep doing what you’re doing guys. You’re never going to please everyone, but the great GREAT majority of us love and appreciate what you do…and THAT’s what you should focus on! :)

Wood chops Left: 23,21,15
Wood chops RIght: 23,22,21
Burpee w/ Backpack: 11,12,11
Sprint Lunges: 25,23,23
Mountain Climbers: 58,62,66
Toss & Catch the Monkey: 24,24,27

I used a 8 lbs backpack for the first 3 exercises, for the spring lunges I used a balance ball, regular mountain climbers (wider), and for the last one i use my son’s monkey stuffed aninmal, its shape like a ball and its about the same size as the ugi ball weights about 2lbs. Still killed my abs and arms.
AWSOME WORKOUT. im goona feel this tomorrow.

Nice love the Rocky reference! I was rummaging around yesterday and found an old clip of Zuzana from when they first started in Kingston. She was accepting a Commando Pull Up challenge and used a Rocky reference herself – it’s so cute! Here’s a clip if anyone’s interested…
http://www.youtube.com/watch?v=GpkbIioRxrI

gonna modify this workout, but love the new equip idea, change is always good. I will try to make/buy a more economical one for me :). btw i LOVE Charlie <3 the lazy doggie, reminds me of my lil Leiloo.. they are so irresistable to kiss on their lil smooth heads lol.

Great scores as usual Vivi – and nice job improvising too! You must have been FLYING on the Ball Climbers – a testament to your cardio. I’m inspired! I had to stop a few times to try to catch my breath. That, and my hands kept slipping off my sweaty ball! he he (insert your own joke here)! :)

My but AND hamstrings are so sore and tight. I love it though, I tell myself that’s what it feels like when your body is changing and I picture Zuzanas perfect little round backside and imagine mine is morphing into the same! LOL

Nice Amy! Congratulations on making through a full workout! You picked a great one to start with too. I’m so happy for you and hope your good feelings lasted all day long. It’s amazing how a sense of pride and accomplishment can “spill over” into other parts of your day, isn’t it! 

Lol, well I’ll try my 10LB exercise ball in this workout for tomorrow and I’ll let everyone know how I managed :)

The website has this description: Ugi™ balls are hand-stuffed with a combination of recycled rubber and a
patented polyester fibre fill that maintains shape and elasticity. It is
made out of a highly durable, wax-coated, poly vinyl material.

So it’s like the over sized black soccer balls kicking around work .  I will look inside one of those and see if I can build one and maybe if allowed, post a DYI build of one in the Bodyrockers section.  A person handy with a sewing machine could easily make the shell and a ankle weight of the right poundage and some foam sheets and such could be used to make a far copy that is way cheaper!!!

–Chris

i was on the cuff with that, but i will try my exercise ball also and see how it goes! curious how we’ll do with the sprint lunges since the med balls are harder and not as big-so we are def closer to the ground!

*blush* The first time I get a direct answer from Zuzana and it was in response to me whining. :P 

You’re right, Zuzana. BodyRockers improvise. ;)♥

Find an eight pound koala :)

♥

For the equipment you can improvise a sandbag, i used a 20lb bag of 4 dollar cat litter in a trash bag inside an old overnight bag from a luggage set., I never bought the dip station but I did buy a pull up bar that hangs in the doorway and i can usually modify the exercises she does on the dip station to my pull up bar, and if not then I can usually modify to a simple on the floor body weight exercise and with the fitness ball that she just got I was at TJ Maxx, an american discount store and found a bally fitness 5lb weighted ball for like 7 dollars. it is much smaller but I tried it all in the store and I can use it much like Zuzanna did in her workout. And if it’s ever too small, such as for the burpees, I can do the jump squat with it and use my non weighted exercise ball for the other parts so I get the same benifits for my core. It’s all about creativity here, Zuzana gives you the equipment and the exercises and you have to figure out how to do them with what you have or can easily afford.

Just did this awesome workout! I used my 8lb. medicine ball. It’s much smaller than the Fitness Ball but it did the trick.  One problem, I nearly put a hole through my ceiling with the medicine ball when I jumped up from my first burpee.  Still jumped but couldn’t extend my arms all the way after that! 
Here are my scores.  1. 24-22-232. 23-24-223. 13-13-134. 38-34-365. 90-110-1096. 32-35-40I will definitely revisit this one.
Nice combination of exercises!
thanks!

Not sure why my numbers look so jumbled when I post them?
let me try this again.
1. 24-22-23/       
2. 23-24-22/      
3. 13-13-13/      
4. 38-34-36/   
5. 90-110-109/   
6. 32-35-40/    

Hi zuz, freds and body rockers community!

Where can i buy that ball? 
I have a dog too and is very heavy (lazy fat dog) if i dont find the ball maybe im going to carry it, Funny!
Actually my dog do has a problem….how can i make him motivated to do excersise, to become a dog again…and no couch potato that he is.  My goal is going to be  make my dog a bodyrocker one! jajaja before and after pictures for sure. :P

hey vera!

It sounds like you really need to consult a doctor or a physio so they can tell you how to strenghthen your knees.

My thought for all its worth, is that if you can do leg presses that perhaps you can do these exercises.  but maybe you need to do them really slowly.  I’ve done the leg press machine and it was one of my favorites.  when you are in the leg press you put all the weight on and you get in it, you get yourself all set and you tense all your muscles then you push up and release the safety, then you keep yourself tense all the way through.

so my thought is that if you do the same for these you might be able to do them, tense all your muscles then to a slow count of 5 or 10 do the squat or lunge.  this is very effective though not as much fun.

because of your injury you probably have weak muscles around your knee joint and if you squeeze all around the joint and do the exercise very slowly and maybe not as deep then perhaps you can build it up so that you can join in later, meanwhile look through routines and either do ones that you can do most of them & substitute out ones you cannot for one you can or pick exercises you can do and put them together like zuzana does, be creative!  then come to the current post and tell us what you did so we can support you, as most people follow the current post.

you can use your gymboss to set up 10 second intervals to time your squats or whatever, either hold them for 10 seconds or don’t get down to bottom position before it beeps!

just some thoughts, but I’m not a doctor so go see one!

It’ll definately be more challenging to keep the ball still.

Let Ugi know by twitter or Facebook that BodyRockers want a coupon code!

Woodchop L: 19, 18, 19
Woodchop R: 20, 20, 20
Burpees: 11, 11, 11
Sprint Lunges: 28, 24, 21
Ball Climbers: 50, 50, 44
Toss and Catch: 17, 20, 19 (modification, heels touching mat on catch)

Used a 6 lb medicine ball, small stability ball and BOSU ball.

Cool down: Back extension, Hip extension, Superman, Kneeling side bend with rotation and Camel.

great one!…again! i do not have one of these balls (like most others) but substituted an 8 pound dumbbell that worked well for all exercises. For burpees I did them on the floor but grabbed the weight for the jump at the end. Great workout!

My totals:
Wood Chops R: 24,24,27
L: 23,24,26
Burpees: 13,14,15
Split Lunges (okay form…my legs are still killing from the cardio legs and core!) 48,73,84
Ball Climbers (on the floor): 87,95,94
Toss and Catch Ball (a.k.a. dumbbell!) 40,54,65

Love it!

that sounds brilliant!

I used the Danskin Now 8lb ball. It is smaller than the Ugi ball but I found it worked great in all these exercises.  The ball isn’t rock hard like a medicine ball.

*Danskin Now Toning Ball

zuzana wears a lot of lululemon and nike.

My scores:
Wood Chops (3 kg) – left; 21,24,26                                 right; 21,24,24
Burpees; 10,7,7
Sprint Lunges; 42,46,44
Ball Climbers; 60,60,60
Toss and Catch the Fitness Ball (3 kg); 20,20,21

“This is where my bal got sweaty!”  Lol!! there goes my camomile tea

ha ha, you’re supposed to be going across your body not your face! lol

my exercise ball was soft, not as full of air as it should be, so besides being unstable I was also sinking in.  it made the burpees extra hard and the climbers almost impossible, I thought I was going down! plus my butt and my legs are so sore I can hardly move them.  I thought that the soreness would get better by moving, but not really! lol

The innocence in this little girl http://benjity.wordpress.com/2011/07/09/theres-nothing-like-king-street/ reminds me of the days before diets and workouts.  Don’t forget to enjoy life – thanks for helping us do that with Bodyrock.tv

I’ll be getting one of these balls soon “Z”, thx!

toss up probably better as throwing up is generally not desireable during your workout!

You look amaizng at the picture!!!!!!!!!
Unfortunatelly i did those exercises without this ball…..but was hard too…..thanks for another amazing workout…..!!!!!!!!

Thank you, tee and Michellekay76!I will try it all and then see how it works :) It is really strange because it never hurts when I do leg press, leg extension, leg curls, etc. For example, I can do 100lbs on the leg press. But if I do 30lbs free weight, or even no weights…that’s a problem. At night , my knees would feel sore/heavy.I do think it’s the impact, and I will try to develop my hamstrings to support the knees. Actually the only free weights leg exercise that doesn’t hurt is the deadlift (and I like it a lot!) I never tried exercise bands, I usually don’t invest on equipment because , like Zuzana and Freddy, I also move a lot between Europe, Canada and the US. Sometimes not even the. pBut I guess I should give it a try, they are light to carry on my bag :)Thanks again!

You can just do regular jump lunges, which already quite a killer by itself. If you’re a complete beginner, hold on to a chair while doing it or just do step back lunge.

this is a wonderful idea! -to use a walker.  However how in the world did you anchor it/take off the wheels and make it stable?

First workout of my work week, and what a great way to start!  I love the constant variety, in new moves, new equipment, and workout length – makes it hard to plateau or get bored! My scores, using a 10 lb sandbag and balance ball for the climbers –

Wood Chop L/R: 18/18, 18/18, 16/16
Ball Burpees: 11, 11, 11
Sprint Lunges: 26, 29, 28
Ball Climbers: 66, 78, 74
Toss & Catch: 19, 17, 18

After really falling of the wagon with my eating these last few weeks, I really need to fall back in line.  So, I’m cracking down on my diet and to help jump start the weightloss, I’m aiming for 2 workouts every day this week, one during naptime and one after bedtime. One down!

in one of the posts where she talked about earning her carbs she said earning “bread, pasta, oatmeal, and beans”  look up the 5 week diet challenge.  I don’t know views on dairy per say, except she doesn’t drink it in her coffee.  I haven’t followed her posts on diet that much I just try to eat as healthy as I can.

I will be doing this one tomorrow morning! I just had two active rest days, much needed rest days for sure! My body needed the rest, but i am sooo excited for this workout, i don’t have the ball, but i got some ideas just looking through the comments. Thanks guys!

I think that a little of variety in equipment it´s what makes exercises more fun, because otherwise people would be complaining about the same routines over and over, this way I always enjoy to do something new. You´re an inspiration for me thank you for all your thoughtful posts

i use a walker too! :) .. it has wheels in the front but when you put weight on it – it stays put. I haven’t had any problems with it rolling around while doing my workouts

I think I was overdoing working out for awhile, because the last three or four times I’ve worked out I really didn’t enjoy it! Even when I went out of my way to do things I really like. My knees have been killing me. So Friday when I was halfway through my workout and everything was hurting (not sore, but in pain) I quit and took a hot bath, and I took yesterday off. This was fun! I had to make some adjustments because I don’t have any kind of exercise ball.

For the wood chops I used first a 7-8lb sandbag. It felt too light, so for the last one I used a 15-pound dumbbell. For the burpees, I had this little step stool that looked around the same height as Zuzana’s ball, so I did them off that. I know it’s not quite the same but the elevation was a neat change! I did switch to regular ones for the last one but was pretty beat. The mountain climbers I did the same thing (the last set I did on the floor though, it felt like my back was at a weird angle). For the lunges I just did backward lunges fast (the last set I thought I’d do jump lunges and only made it through 7 before switching back lol). And for the last one, I did sit ups with the 15lb weight and just lifted it straight up.

wood chop L: 16, 14, 9
wood chop R: 15, 15, 9
burpees w/stool: 15, 10, 5
sprint lunges: 24, 23, 7 jump lunges + 14 sprint lunges
climbers: 55, 67, 30
sit up with weight: 13, 13, 9

I’ve had a tough week. It was two friends’ birthdays and while I didn’t go tooo bad with eating and stuff, I did drink a lot more than I usually do (which is rarely), and I really neglected my fruits and veggies. I didn’t load up on the other stuff, I just didn’t eat my usual meals either…I could really feel it during this workout when I didn’t have the energy I usually do. It was my first time kind of falling off the wagon since I started bodyrocking and it’s a real lesson in how much your diet matters. Mine’s definitely not perfect, but I do eat clean and cook at home, get my fruit + veggies, few carbs, etc. But this week I’ve been so sluggish and tired! No more!

I think I was overdoing working out for awhile, because the last three or four times I’ve worked out I really didn’t enjoy it! Even when I went out of my way to do things I really like. My knees have been killing me. So Friday when I was halfway through my workout and everything was hurting (not sore, but in pain) I quit and took a hot bath, and I took yesterday off. This was fun! I had to make some adjustments because I don’t have any kind of exercise ball.

For the wood chops I used first a 7-8lb sandbag. It felt too light, so for the last one I used a 15-pound dumbbell. For the burpees, I had this little step stool that looked around the same height as Zuzana’s ball, so I did them off that. I know it’s not quite the same but the elevation was a neat change! I did switch to regular ones for the last one but was pretty beat. The mountain climbers I did the same thing (the last set I did on the floor though, it felt like my back was at a weird angle). For the lunges I just did backward lunges fast (the last set I thought I’d do jump lunges and only made it through 7 before switching back lol). And for the last one, I did sit ups with the 15lb weight and just lifted it straight up.

wood chop L: 16, 14, 9
wood chop R: 15, 15, 9
burpees w/stool: 15, 10, 5
sprint lunges: 24, 23, 7 jump lunges + 14 sprint lunges
climbers: 55, 67, 30
sit up with weight: 13, 13, 9

I’ve had a tough week. It was two friends’ birthdays and while I didn’t go tooo bad with eating and stuff, I did drink a lot more than I usually do (which is rarely), and I really neglected my fruits and veggies. I didn’t load up on the other stuff, I just didn’t eat my usual meals either…I could really feel it during this workout when I didn’t have the energy I usually do. It was my first time kind of falling off the wagon since I started bodyrocking and it’s a real lesson in how much your diet matters. Mine’s definitely not perfect, but I do eat clean and cook at home, get my fruit + veggies, few carbs, etc. But this week I’ve been so sluggish and tired! No more!

LOL I dunno if anybody though of that, but why not to use a HUGE WATERMELON instead of this ball :D It is round, it is quite heavy, it is firm enough to stand those burpees PLUS you can eat it as a refreshing post workout reward :D

Not quite sure how a watermelon could withstand to burpees as far as bodyweight goes but if you drop it on the ground it will break open. If that happened, at least you would be a sweet mess and not a hot mess lol!

I love this website.  It’s one of the tabs on my homepage, so if I don’t feel like working out, I usually get motivated & workout anyway.  That’s what happened tonight.  I had a headache, wasn’t well this weekend, & felt crappy.  I decided a workout would make me feel better, & it did. :)

I don’t have the Ugi Ball, so I used an 8# dumbbell for everything but the burpees, where I used a set of 5# dumbbells (10 # total)

Wood chops with 8# DB
LT 21-21-22
RT 21-21-19

Burpees with 10 #  (no push up) 14?-15.5-12

Sprint Lunges (I did cross over forward lunges, alternating)
28-24-23

Mountain Climbers
95-100-88

Toss & Catch (with an 8# DB…)
26-35-36

Followed with cool down & a 15 min run/walk on the treadmill.

Thanks!

I did this at the gym today, in the yoga room upstairs so I had more privacy. There was no one in there, but they must have had a hot yoga class in there recently cause it was a lot warmer than the rest of the gym! Didn’t make this workout any easier, that’s for sure! I used one of the gym’s weighted bosu balls. I think it had about 7-8 lbs of weight total.  Here are my scores:

1. Wood Chops (L): 23, 24, 24
2. Wood Chops (R): 24, 24, 24
3. Burpees with Ball: 14, 13, 13
4. Sprint Lunges (hard!): 40, 40, 38
5. Ball Climbers: 77, 76, 76
6. Toss and Catch Ball: 22, 23, 23

I stretched and cooled down slightly, then I went on the elliptical for 15 min. I can’t tell whether it was the elliptical or the fact that I was still wiped out from this workout, I was sweating lots!

I hope your tooth and mouth heal up quickly, Zuzana. There is nothing fun about root canals!

That’s the kind of ball I used too! It was hard cause it wiggled around, especially for the burpees and climbers! Nice work!

And I just finished the Amazing Fat Burn Workout from a week or two ago.  I might be in trouble tomorrow!

Thanks ! For climbers, in fact the most difficult if you stopped it’s to restart I find !
 But I can say to you that the effort sees itself on my face ! To push away BRUTUS !!

Zuzana how do you do to push hard and to stay so lovely ?? Me I moan, I pull, I shout….in fact I exorcise BRUTUS of my body !!! hahaha

Much harder sweat than it looked like! I really enjoyed it. I used a regular “hard” football, which worked fine, and a 6 kg. dumbell for the Wood Chops.

My scores: 
1. Wood Chops 6 kg. (L): 24-25-25
2. Wood Chops 6 kg. (R): 27-27-27
3. Burpees with Ball: 17-18-20
4. Sprint Lunges (hard!): 35-38-40
5. Ball Climbers: 106-113-113
6. Toss and Catch Ball: 32-39-38
Have a terrific Monday, folks.
Love, Maria

hi !! Very good score yet !! Where were you sunday, in your bed ??hahaha

Good morning
just curious does anyone know the brand of the fitness ball??? never seen one quite like it…

i used a 5lb dumbbell for my wood chopping :) and burpees & did the lunges/mtn climbers on my stability ball. for the last exercise i did a v sit with knee hugs since i wasn’t gonna throw a dumbbell haha

1. wood chop L: 16, 16.5, 16
2. wood chop R: 18, 17.5, 18
3. burpee w/ 5lb dumbbell: 9, 10,10
4. sprint lunge on stability ball: 25, 31, 28
5. ball climber on stability ball: 48, 88 (only mtn climbers, ball rolled away ha), 50 back to the ball
6. v sit knee hugs: 27, 27, 28

Hi BodyRockers, here are my scores  

1. Wood Chops 2 kg. (L): 22 22 21
2.Wood Chops 2 kg. (R): 22 22 22
3.Burpees with Ball: 10 10 10
4.Sprint Lunges 32 34 35
5. Ball Climbers: 35 39 36 (could have done more, i was concentrating not to  lose my grip from the medicine ball)
6.Toss and Catch Ball: 32 36 37
I did this yesterday. It was such fun workout. Thanks Zuzi & Freddy for making working out sooooo much fun.Have a nice Monday everyone…

I already had a 12# Dynamax Ball (same thing Zuz has just heavier)…so, that’s what I used.  I added 6 more rounds so the work out was 24 mins or 4 rounds of each exercise.  Scores…

Wood chop L:  22-22-23-25

Wood chop R:  22-22-23-25

Burpees w/ball:  8-9-8-8

Sprint lunges:  40-40-46-48

Ball Climbers:  60-66-66-70

Toss ‘n Catch:  18-19-19-22

 Hi Vera,
If I were you, I’d definitely have a doctor look at it, or maybe a physiotherapist. Before deciding on anything, you should find out what exactly is wrong with your knees.
No need damaging things further than they are. In addition, a healthcare professional who is specialised in the field should be abled to show you a few exercices you can do to start building things up and that won’t hurt. Maybe you can go on from there later…

Hi Vivi!
No, I was out sailing with friends yesterday :) We had SO MUCH fun, it was a fantastic day. Lots of sun, sparkling wine, beer, Spanish tapas, musik and many laughs. Perfect Sunday! I did an older routine yesterday morning, the “Fat Fighter”, very fun and quick. My legs and butt are really sore today, because I haven’t taken a day off in a very long time. Plus I am fasting today, to cleanse out my digesting system, so I am very low in energy. Both from yesterday and no food, ha ha. How was your weekend?
Love, Maria

Mia, I think your comment is extremely negative and personally offending towards Kyra. “Do you not have a brain?” What rude expression is that to throw at her? I thought we were supposed to communicate in a friendly tone here. Jeez, the woman is asking some simple questions, because she is wondering about something. Wrong way to approach and reply her, no matter what your own opinions are.
/Maria

Oh, the “ball” jokes are endless…funny how the mention of a little word like that can turn me into a giggling teenager! ;-)

“Exorcising” Brutus out of your body – Hilarious! I hope your head doesn’t spin around! ;-) I’m going to think of that today while working out…Funny!

Yeah, I grunt and groan and grimace too, but something catch myself and try to regain Zuzana’s composure…doesn’t last long, but I try! :)

 You are right Maria it might have been a bit harsh. I guess I was just soo frustrated with all the comments that were posted here saying essentially the same thing about Zuz introducing new equipment in her wkouts. I got a bit carried away… and expressed myself in a way a bit to unnecessarily severe.

 You are right Maria it might have been a bit harsh. I guess I was just soo frustrated with all the comments that were posted here saying essentially the same thing about Zuz introducing new equipment in her wkouts. I got a bit carried away… and expressed myself in a way a bit to unnecessarily severe.

Perfect front picture and beautiful smile, as always. Oooohhh, I can’t believe how CUTE Charlie is!!! A true heart melter with those giant, wet, begging eyes, ha ha :) I would never be able to resist him!

My scores and modifications (hopefully my modifications can show others easy ways to do the workout without the proper equipment)

wood chop R: 19-20-20  <——10 lb dumbbell
wood chop L: 19-20-18  <——10 lb dumbbell
Burpees: 13-10-9         <——-10 lb kettleball
Sprint Lunges: 29-31-30 <—– used the seat part of a dining room chair (good height)
Mntn climbers: 89-80-80 <—– regular 'ol mountain climbers
Toss 'n catch: 24-24-26  <——5 lb dumbbell

I did 2 older ones today, in spite of a spasm on my buttom (in putting my shoes !! pfff !)
zuzana often said to listen our body !! but I thought that with exercise and the muscles hot, this spasm would go away…but in no way, in the contrary :( Now I’m walking hardly….

I did today “abs on fire workout” & “sexy summer body workout” (on which one it was impossible for me to do get ups & jump lunges with my spasm :(  )
I hope I won’t be grateful to have a week rest !!!!

Great week end too, with the party for the birth of my niece ! ;)
But today, I am opposed by a painful spasm in the buttock which reduces me enormously in my movements :(
I hope tomorrow it will be just a bad memory !!!!

Hi everyone,
 
My scores for today:
 
1. Wood Chops – left: 16, 15, 14
2. Wood Chops – right: 15, 15, 19
3. Burpees with 3 kg of weight: 9, 8, 9
4. Sprint Lunges: 33, 32, 34
5. Beauty case Climbers (used my beauty case because of its shape :D)  :  55, 50, 64
6. Toss and Catch the Fitness Ball: 8, 16, 14   (had to find my rithem first round)
 
 
I also like to share the workout I did saturday, I put to old workouts from the side together. It was really heavy but I made it  true.. Where it is:
3 rounds of the following exercises: it took me 35 minutes and 31 seconds.
 
Cross over lunges, 5 each side.
Santana push ups 6 reps
Side jump lunge 5 each leg.
30 walk lunges
Prisonar burpees 10 reps
Over the chair round kicks 30 reps.
 
Thanx.. Also wanted to share a picture of my abbs.. Are beginning to show nicely… :D

gotta agree on your statement that it’s the hardest one lately.. :)

l’ve just completed the workout and it feels so good.. ;)

So just finished this one! I am sooo tired and sweaty, this was a hard one!
wood chops left: 19,19,19 ( with 10lbs dumbbell)
Wood chops right: 18,19,18
burpees: 9,9,9 (grabbed my 10lbs dumbbell for the jump)
sprint lunges: 35,34,35
Mountain climbers: 74,66,69
Toss and catch: 17,20,20 (used a pillow)
I feel great right now! heading of to the shower! Have a great day everybody!

Agree!! I have 10 lbs. medicine ball and am going to use it for this workout :) I tried yesterday and the Toss and Catch was HARD on my wrist…I might just press the ball up instead of tossing it. Have a great workout guys :)

did the whole workout.  Used a 10# dumbbell for the wood chops and a regular stability ball for everything else.  The stability ball is actually pretty hard on the burpees and ball climbers because it’s not weighted.  It’s really hard to keep it still since there’s no weight inside it to keep it from rolling. 

Hi Zuzana,
wow!  i can’t wait to try this workout.  Is that an stability ball?  It looks like it has a weight on it.  I am interested to purchase of this ball it looks kinda different from the stability ball I have been using.
Thanks!
Thess

Wood chops L: 21, 20, 23
Wood chops R: 22, 21, 23
Burpees on ball: 9, 11, 13
Sprint lunges: 39, 39, 36
Ball climbers: 33, 36, 40
Toss and catch: 20, 27, 29

I filled an old 25cm pilates ball with 4lbs of rice (talk about an exercise in patience!) It’s quite a bit smaller than the Ugi, but it did the job. The ball was exactly what I needed to take mountain climbers up a notch. They were starting to feel easy after all the extra push ups I’ve been doing. With such a small ball, they felt like extra-hard diamond runners, lol. Thanks for mixing things up, Zuzana! I don’t know why so many are complaining. If they want to do the same thing every day, there’s a huge backlog they can rotate through. I come here for the variety.

Just a quick request of beginners: please post your scores :) So many of you comment on the transformation pages, but you don’t post on the workouts. When I started here 4 months ago, I thought that the site was only full of people in excellent shape, and I was too embarrassed to share my scores. If I’d known there were so many others like me, it would have been so much easier. Help each other out. You’re obviously not alone :)

I agree with you Felisha :) I was a beginner when I started posting here back in 09 and it is more fun to see and post your progress!

Hey, Michelle! It’s called an Ugi ball. You can learn more about the company here: http://ugifit.com/ . They also have a facebook page here: https://www.facebook.com/ugifit . I don’t have one personally, but it seems like it’s sort of a weighted “bean bag.” They’re hand-stuffed with recycled rubber and a polyester fiber fill. Be sure to click through Zuzana’s page if you decided to get one. I’m sure they get a commission.

Hey Everybody :-) I have been reading up on BodyRock from a blog I frequent and I want to know where to start if I want to start this program (and I do!). It’s just that there are so many workouts so I don’t know where to start! Help! lol thanks :-)

I saw the link for the ball yesterday but can’t find it today.  Can you post the name of the sight again.  Thanks

I think I just killed myself!
I used my 6kg (cca 13lb) kettlebell for this, except for Sprint Lunges, I was using a ballance ball there. The Wood Chops, Burpees and Toss and Catch was really hard with the kettlebell! But I think I gave it my all and I pushed over my limit, I am sweaty as hell and so exhausted, but so soooo happy!
My score:
1) Wood Chops L: 23-20-20
2) Wood Chops R: 21-18-18
3) Burpee on Kettlebell: 8-7-8
4) Sprint Lunge: 28-26-26
5) Kettlebell Climber: 37-40-42
6) Toss and Catch the Kettlebell and Be Very Careful Or it Falls on Your Head: 19-19-16

The last exercise was KILLER on abs, and with that much weight it was also arms killer! Amazing as always, thanks! :)

I used my 10LB medicine ball for this and it worked out great :) Oohh my poor shoulders are gonna be sore tomorrow but, in a good way lol!

Wood Chops(L): 22/20/19
Wood Chops(R): 20/19/18
Ball Burpees: 15/15/15
Sprint Lunges: 28/27/27
Ball Climbers: 70/69/66
Toss & Catch: 25/24/25

Zuzana, don’t forget to get a pullup bar for your workouts! It’s the only piece of equipment your missing. If I remember you were working on your pullups pretty good until you moved to Cali.

My scores for today are a little on the mediocre side. I guess that 32 mile bike ride this weekend is affecting my endurance. 
In order:
25,26,26
26,25,27
6,10,10
30,35,37
63,80,80
28,32,31
Plus 20 V crunches and 10 monkey pushups
Now to finish is strength training and some cardio ;)

http://ugifit.com/shop I believe it is this one;)

Happy Birthday Lauren!

I hope you’re feeling better Zuzana!!  I couldn’t agree with you more when you say “listen to your body and give yourself enough time to heal and feel better”.  I was soooo sore for 3 days straight after “Transform Your Booty” (quads!!!) so I had to take 3 days off from working out.  Let me tell you, my mind/energy/mood was entirely off those days because I was so use to working out in the morning before work.  I found myself so super moody and less energetic and happy……funny what a workout does psychologically huh!???  
This workout kicked my butt!!  I am drenched in my own sweat right now after only 18 minutes!  I remember working out at the gym for an hour- 2 hours and NOT sweating even remotely this much!  Wow…soooo elated I cancelled my gym membership!!  Thanks again for all you do Z and F!  You make our lives easier/happier/more rewarding!  :)
My workout results for “Grab Your Balls” LOL :

L Wood Chops= 22/21/24  (I used my 10 lbs dumbbells)
R Wood Chops= 20/22/22  (” ” ” ” ” “)
Burpees w Fitness Ball= 11/10/11
Sprint Lunges= 35/37/36
Ball Climbers= 69/75/84
Toss & Catch= 35/34/33 (with Fitness Ball)

What were your results Z & F?
Have a great day Body Rockers!!!!  :)

Hi bodyrockers!! I did this workout today. I used my 4,5kg anatomy book in the wood chops and did regular burppes and montain climbers. Instead of Toss and Catch, I did knee hugs. Here are my scores:
1)Wood chps left: 20-20
2)Wood chops right: 19-18
3)Burpees: 16-17
4)Sprint lunges: 33-34
5)Montain climbers: 83-89
6)knee hugs: 36-32

That’s it…I felt like I could do a little more…tomorrow I’ll do a workout fusion!lol
Thank’s for this workouts Zuzana and Freddy! And I really like the new section with Diana!

Hi bodyrockers!! I did this workout today. I used my 4,5kg anatomy book in the wood chops and did regular burppes and montain climbers. Instead of Toss and Catch, I did knee hugs. Here are my scores:
1)Wood chps left: 20-20
2)Wood chops right: 19-18
3)Burpees: 16-17
4)Sprint lunges: 33-34
5)Montain climbers: 83-89
6)knee hugs: 36-32

That’s it…I felt like I could do a little more…tomorrow I’ll do a workout fusion!lol
Thank’s for this workouts Zuzana and Freddy! And I really like the new section with Diana!

Hi Nicole!
It’s nice to see a new bodyrocker =) I sugest you that you pic a workout that you think that is going to be fun to do! If you can’t to it ’till the end don’t worrie! Do it at you’re own pace and remember “It’s always better to move a little, than don’t move at all” like Zuzana says ;)

Welcome! =)

Hi Nicole!
It’s nice to see a new bodyrocker =) I sugest you that you pic a workout that you think that is going to be fun to do! If you can’t to it ’till the end don’t worrie! Do it at you’re own pace and remember “It’s always better to move a little, than don’t move at all” like Zuzana says ;)

Welcome! =)

Great numbers Dheana! I loved this workout as well :)

There is a link underneath the video and descriptions for the equipment used in each workout.  

where can i get this exact fitness ball. i want it like….yesterday!

i stuffed a backpack with my sleeping bag for padding and water bottles filled with sand and rocks for weights. 

My scores for today
In order
14,14,13
14,15,14
9,9,7
27,28,26
76,72,72
18,14,19
I did the last one  with sandbag and it wasn’t good idea it was difficult to throw it and in the middle it opened and the rice started to go out:D but it was a real challenge:) and 29 degrees in my room :(

Thank you so much :)

Get well soon and rest if it is not better tomorrow. Otherwise, you will risk making it worse :(
Love, Maria

Correct…looks like it is 1″ diameter smaller and about $25 less for 12#. And in black/white. 

Today my obliques are chopped by wood chops exercise yesterday. I can’t even move with out moaning, and LOVED it.   Great workout guys. Thanks again for a wonderful workout.

Today my obliques are chopped by wood chops exercise yesterday. I can’t even move with out moaning, and LOVED it.   Great workout guys. Thanks again for a wonderful workout.

Oh, sorry to hear that, Zuzana – hope you feel better very soon!!!!
It´s so nice to try new things – changes are great – this is just life :))

My scores for this workout are:
1. Wood chops (w/ SB) – L: 17 12 14
2. Wood chops (w/ SB) – R: 17 14 14
3. Burpees w/ a Ball – 9 9 8
4. Sprint lunges: 24 30 27
5. Ball Climbers: 26 27 26
6. Toss and Catch the ball: 19 16 22

thanks for this nice and fun workout :)

Oh, sorry to hear that, Zuzana – hope you feel better very soon!!!!
It´s so nice to try new things – changes are great – this is just life :))

My scores for this workout are:
1. Wood chops (w/ SB) – L: 17 12 14
2. Wood chops (w/ SB) – R: 17 14 14
3. Burpees w/ a Ball – 9 9 8
4. Sprint lunges: 24 30 27
5. Ball Climbers: 26 27 26
6. Toss and Catch the ball: 19 16 22

thanks for this nice and fun workout :)

I had a 12lb medicine ball and a swiss ball to do this with. I’m pooped! I even had a drip of sweat come out of my hair onto my face! wow!

WC L- 16,13,14
WC R- 14,14,16
Burpee (I used swiss ball and wedged it against a corner of a chair so it didn’t worry me so much) 7,9, 10.5
Lunges 30,30,30
ball climbers 71,74,79
toss and catch 20,23,30

Don’t give up if you don’t have equipment that Zuzana does. Improvise. AudraFit is so right and Nina CZ… it’s fun to figure out what you can use in your house to make it work. I still use the backs of my kitchen chairs for the dip station and I don’t have a sandbag but I do have a childs duffel bag filled with weights, water bottles, cans… whatever I want to make it heavy enough for that exercise. If you have a soccer ball or volleyball you can use those for the burpees. Get creative :) AND HAVE FUN— YOU”RE BODYROCKERS!!!!!

I just finished this workout after a half hour run – it feels great!  I just used an 8lb dumbbell – I guess I didn’t have the stability work with the climbers, but believe me, I was still working!  

My score:
1: 18, 17, 18 – I used a 4kg medicine ball for the woodchoppers
2: 17, 17, 18
3: 7, 6, 4 1/2 – I did regular burpees
4: 23, 20, 22 – I used my big gym ball
5: 70, 58, 67 – I used my couch
6: 23, 20, 22 – I used a Pilates ball (really light)

My score:
1: 18, 17, 18 – I used a 4kg medicine ball for the woodchoppers
2: 17, 17, 18
3: 7, 6, 4 1/2 – I did regular burpees
4: 23, 20, 22 – I used my big gym ball
5: 70, 58, 67 – I used my couch
6: 23, 20, 22 – I used a Pilates ball (really light)

Toothake is really painful
I hope You feel better soon <3

I'm happy and proud because I missed only 1 workout this week as I was very busy on saturday

I have no fitness ball so I subbed with 2 kilos regular weights for the wood chops
I did regular burpees, mountain climbers, sprint lunges with a hand on a low chair
I also kept my feet on the ground as I did the toss and catch (I couldn't do otherwise)

My scores are :

1. Wood Chops – left 19/19/19

2. Wood Chops – right 18/18/18

3. Burpees – 12/12/12

4. Sprint Lunges – 31/37/38

5. Mountain Climbers – 60/60/54

6. Toss and Catch – 29/34/36

Thanks for this great workout !

Keep the sweat ! And smile ;)

I couldn’t sleep all night, it was a big storm here, so I was up all night thinking about options like these :) but actually the only one that was stuck in my head all night was a watermelon :D

Wow, did this today, way harder than it looks! (Er..not that I thought it would be easy!)

Bouhuaahahahaaaaa!  Me too!  You made me laugh so hard, I had to read that post to my husband!
Thanks, Rachel!!

What a workout !!! Really enjoyed this one ! Burned 229 cals.
I used a 10 lb small medicine ball since it was all I had.
My workout:
Wood chops, left- 25, 26, 23
Wood chops, right- 25, 25, 22
Burpees w/ball- 11.5, 12, 12
Sprint lunges- 40, 33, 30
Ball climbers- 57, 60, 59
Toss & catch ball- 26, 24, 28

Hi Nicole! :)I’ve been doing bodyrock a couple of weeks now and my advice is to just “hop on the train”. Start with the 5 minutes warm up (http://www.bodyrock.tv/2010/10/23/warm-up-routine/) then try the workout/ challenge the today – push yourself to the max. Afterward you will feel great and  energized. Don’t forget the stretching and cooldown (http://www.bodyrock.tv/2010/02/05/stretching-routine/). 

You’ll get the hang of it soon. Hope this helps. 

Cool, Chris!  I’m waiting for your “do-it-yourself” instructions!!  In the meantime, I’ll use a normal soccer ball for the ball climbers, a stability ball for the sprint lunges, something a little heavy for the wood chops and “toss-and-catch”, and…. I’ll find something!    Thanks in advance…

I was doing today this exercise, but in the third round I hurt my back, I pulled my muscles and now is very sore.
Does anyone know anything to help me?
Please,

Thank you!!

Vanessa

I’m totally wiped out!!! This workout is harder than it looks. I was dripping in sweat since the first round…phew!! I used 10 lbs. medicine ball which turned out great.  Ball climber is way more challenging than a normal mountain climbers :) and boy those Toss and Catch and Wood Chop ,I can feel the burn in my abs and shoulders.

Wood Chop(L) : 22/18/20
Wood Chop(R) : 23/19/29
Burpee with the ball : 12/11/12
Sprint Lunges : 30/29/28
Ball Climber : 82/76/73
Toss & Catch : 30/26/26Thank you guys!!

You maybe miss the part were is writen that is full of gold petals and ilegal diamonds hahahaha
Sorry but it was very expensive for me too…i didnt say nothing because i think it felt expensive because i live in a third world country…so anyways i better use my creativity… There should be coupons for bodyrockers! :) Check up fitness companies, one day we will be a lot! :P

O.k. !!  Did it!  I have no fitness ball, but….. I have imagination!  And a whole community of Bodyrockers to give me all kinds of ideas!
Before I began, I made myself a small sandbag (8 lbs) with cat liter (clean, hahaha!) in a fabric grocery bag, to do the wood chop, and the “toss and catch”.  For the burpees, I put my hands on a soccer ball, and then, I grabed my heavy sandbag (20 lbs), hold it at chest-level, and jump.  Sprint lunges with a stability ball.  Ball climbers on the soccer ball.  “Toss and catch” with my new “light” sandbag!  Tadam!
My scores:
#1.  wood chops (left): 22-24-23
#2.  wood chops (right): 23-23-25
#3. burpees: 9-10-9
#4. sprint lunges: 27-25- ? (lost my count)
#5. ball climbers: 51-55-56
#6. “toss-and-catch”: 21-19-20

Hey, please, post your scores, Bodyrockers!!  It’s so inspiring !  Thanks!

Thanks Nina! Of course, today I can hardly walk! LOL

wood chops-left side: 20-15-12
wood chops-right side: 16-15-17
burpees w/ fitness ball: 11-10-10
sprint lunges: 23-22-22
ball climbers: 44-36-46
toss and catch the fitness ball: 20-21-21

bahahahaha =] !! your bit with charlie at the end of the video was just priceless =]. i like doing funny stuff like that with my dogs too.

used exercise ball since no fitness ball for most of the exercises:

1) wood chops (l) –> 25, 24, 21
2) wood chops (r) –> 23, 21, 21
3) reg. burpees –> 8.5, 8, 8
4) sprint lunges –> 33, 32, 33
5) reptile mountain climbers –> 61, 58, 55
6) did v-crunch instead of toss & catch –> 21, 20, 19

really fun workout! thank you

To those that don’t have a Sandbag duffle bag. You can just use a regular sturdy duffle bag with handles and fill it with heavy items like a phone book, medicine ball, various weights, and even your puppy. And wrap or pad the stuff inside with towels and cloths so it doesnt move around inside the bag. It works just as well.

Just tried this after not working out for about a week and a half (vaca and then being sick), and this was so intense!  The new exercise ball looks cool…anyone know how much it runs??  I used my big balance ball for now, but I don’t think I would have been able to hand a weighted ball!  Thanks Zuzana!

Brutus almost got me tonight, but I kick him in the butt and decided to tackle this workout.  This was awesome.  Thank you so much!  I used a 12lb medicine ball.
Here are my scores:
1.  Wood Chops (L):  18, 16.5, 14
2.  Wood Chops (R):  18, 16.5, 16
3.  Burpees with Medicine ball:  8, 8, 7.5
4.  Sprint Lunges with exercise ball:  20, 17, 20
5.  Ball Climbers with medicine ball:  38, 34, 37
6.  Toss and Catch with medicine ball:  20, 22, 24

24 26 26
24 26 26 
13 14 13
31 34 33
69 81 86 
33 39 39

8lb med. ball

Welcome to Body Rock!

Thanks.  I have emailed them.  I hope shipping isn’t too much!

Thanks Every6one for all the kind words! This is the reason i love our little community! We have the support and love from so many people who have never met but are all connected because of what freddy and zuz bring to us every day!  Thanks guys!xxxx

I know Ashley, it’s way too expensive, will rather to buy a medicine ball instead, amazon prices going around 16 and up :)

since I couldn’t get my bum up yesterday I’ll do that after i finished my morning coffee :)

it’s weird but when I don’t start to at least “plan” my workout in the mornings (like on weekends, when I have my breakfast and look around here what I’m gonna do, put my workout clothes on etc. -that can last about 2 hours :D) I don’t get any motivation later that day -.- that’s why I missed my workout yesterday.

For the Wood Chops I use my weight of 3kg. I’m doing the burpee on the floor and grasp my weight when I stand up. The sprint lunges you can easily do without the ball. I’m also using a weight for the toss and catch exercise. Just improvise :).

Time: 35 minutes
Round 1: 19 – 23 – 11 – 26 – 40 – 16
Round 2: 20 – 22 – 8 – 20 – 47 – 20
Round 3: 22 – 20 – 9 – 14 – 40 – 23

Thank you Zuzana and Freddy for the amazing workout! xxx

hahaha I thought the same thing….I’m not going to throw my dumbell….cos I will end up with two beautiful blue eyes…lol

This was killer! I am unemployed and currently can’t afford that ball. So I pretended I was throwing a ball into the air. Used a foot rest to sprint lunge around and did normal burpees and mountain climbers.

Really out of energy now. 

Finally got to this one Tuesday morning.  I used a 13 lb dumb bell for the wood choppers.
1/ 22-21-22 left
2/ 21-20-21 right
3/ 12-11-10 I turned my bosa ball upside down so I had to stabilize, then lifted it over my head when I jumped up..it worked real well
4/ sprint lunges I used my exercise ball 45-47-48
5/ ball climbers I used the upside down bosa again 75-69-63
6/ I did v-ups, and extended my hands over my head holding 13 lb every time I extended my legs out  24-22-25

all it takes is some imagination to come up with alternative exercises..great workout

Well, i did this workout at my gym yesterday before I taught Zumba with my girl, Takara… We were sweating well into the 1st round!  and we had 2 more to go!  lol.  we did it with an 8lb medicine ball because we don’t have that fitness ball, nor can we afford it.  :o(  and the sprint lunges and ball climbers, I used a Bosu Balance thingy so that I could use the size of it to do the sprint lunges and the Bosu ball helped for the ball climbers. 

now, in the video, the Thumbnail that is showing before we press play, Zuzana is wearing some FREAKING AWESOME SHORTS.. but she’s NOT wearing them in the video… can you please say where she got them?  what kind they are?  LOVE THEM!!!!

BTW: SOOOOOOOOOOOOOOORRRRRRRRRRRRRRREEEEEEEEEEEEE from the workout!  lol  love it.

a WALKER!!! amazing!  i never thought of that… i will have to look for one…

I did it today fter an hour of bodyflex. for WOOD CHOPS I used 5 kg water bottle so – LEFT SIDE – 21, 22, 24 reps
WOOD CHOPS – RIGHT SIDE – 21, 22, 24 reps
BURPEES WITH 5 kg bottle – 11, 12, 14 reps
SPRINT LUNGES with my big fitness ball – 37, 41, 44 reps
BALL CLIMBERS with fitball – 80, 98, 102 reps
TOSS AND CATCH THE FITNESS BALL with fitball – 23, 35, 42 reps 

I just finished this and im soaked! I did the wood chops with something i made that didnt weight much, around 6 lbs but whatever it was still very hard! the other exercises i did them with a plastic ball, without weight and the abs exercise i did it with the same thing that the wood chops. 

1. Wood chops R: 23-20-21
2. Wood chops L: 21-21-21
3. Burpee with ball: 14-13-13
4. Sprint lunges: 25-24-26
5. Ball climbers: 70-64-68
6. Toss&catch ball (I never got this to work my abs! i felt my legs, hips and back alot more! :S) 19-17-19 (last round i did it with the plastic ball)

thanksssss 

Hi everyone,

did this one today. I used 2dumbbells in a total of 6Kg inside a plastic carrier bag nicely tight around them so they would feel as just one piece. I was a bit concerned it would be too much weight for the wood chops for my fitness level, it was on the limit… eheh but I managed to keep proper form throughout, though the last reps were very hard.

Here are my scores:
 Wood Chops – left: 21.19.18

 Wood Chops – right: 20.18.17

 ’regular’ Burpees raising dumbbell pack over head (no jump though): 10.11.10

 Sprint Lunges around a chair: 42.43.41

 Ball Climbers (on ground): 62.65.68 (crazy how I managed to increase the reps here..I think I just took less time to start the round)

 Toss and Catch (or better, raise the dumbbell pack overhead): 16.16.16and that is all folks.Take care

This picture for todays workout shows the cutest facial expression of you awwww

Did this today and added a little twist. I did a a 2 lap run at 60% between each set. Those sprint Lunges and ball climbers got a little tougher. Great work out again Zuzana!

AWESOME ONE – In my list of favorites ;)
And like most bodyrockers already said: harder than it seems! But I was prepared for the torture based on the comments ;)

I don’t have a ball (weighted or stability ball) just a duffle bag filled with cat litter bags and it was just perfect!
My score:
Wood chops – 22lb bag: 16/15/15 (Left & Right legs)
Half burpee/jump up – 22lb bag: 10/10/10 – lifting the bag and jumping up was challenging ;)
Sprint lunges – low stool (instead of ball) – 36/34/34
Ball climbers => I did reptile sprints (same as mountain climbers except that you bring the knees towards elbows instead of chest): 94/88/96
Toss the ball – 9lb cat litter bag: 19/23/24

Great sweat!

Did this one a few days ago w a 10 lb. dumbell for the chops since I don’t have an Ugi ball.  It’s looks really cool tho.  I’m hoping I’ll be able to get one in the near future.  These were my scores!

Wood Chops (Left): 16, 15, 15
Wood Chops (Right): 14, 14, 13
Burpees:  10, 10, 11
Sprint Lunges: 21, 21, 22
Mtn. Climbers: 97, 58, 80
Sit-up and Lift the Dumbell: 17, 15, 17

I LOVED this workout! I don’t have a Ugi ball, I’m hoping my BF will get it for me =P so I just did this with my yoga ball and my mini trampoline. I didn’t feel comfortable using the yoga ball for the burpees or the ball climbers so I did those on the trampoline (I did pick up the yoga ball like you did with the burpees tho!) 

Wood Chops (Left): 19, 18, 17
Wood Chops (Right): 19, 17, 18
Burpees: 9, 7, 7
Sprint Lunges: 18, 18, 18
Ball Climbers: 32, 30, 30
Toss and Catch: 11, 13, 15 

I am addicted to BodyRocking!! 

<3 <3 <3

After three days SICK and NO WORKOUT it felt so good to SWEAT:) I just finished this and I used my fitness ball. I went easy as the first workout back is always the hardest after time off and I still not feeling 100% my best but grabbed the opportunity to workout when I did feel well enough. I found this workout looked the most fun and easiest out of the three I have missed to ease my body back into it. I used my fitness ball and these are my scores;
1.Wood chops left leg 25,22,22
2.Wood chops right leg 24,22,22
3.Burpees with fitness ball 10,10,8.5
4.Sprint lunges 51,54,54
5.Ball climbers 72,88,84
6.Toss & catch the fitness ball 27,33,41
I LOVE BODYROCKING!!!

You’re in shape !! Good score ! happy that you finally feel better !! ;)

Thanks Vivi !! It feels so good to be back;)

Thanks Vivi !! It feels so good to be back;)

Thanks! Your comment made me feel good and happy – I am blushing now :D
I wrapped up my cat litter bag with multiple plastic bags… can you imagine if my cat litter bag had broken in the middle of a toss – oups ;)

This was great and I’m really glad I did this workout.
I didn’t have a fitness ball, so I packed 3kg of sugar in a plastic bag :3
My scores:
Woodchops left – 18, 17, 17
Woodchops right – 17, 17, 17
Burpees with 3kg sugar – 8 1/2, 8, 7 1/2
Sprint Lunges – 27, 31, 32
Mountain Climbers – 50, 60, 64
Toss and Catch (I lifted the 3kg over my head) – 17, 19, 22
And then I went jogging for ~30minutes.

Ok, I want you all to take a mental picture of what I’m about to describe to you…..I dont have  the weighted ball like Zuzana, so I was using my regular fitness ball. I used 5lb free weights for the wood choppers but the fitness ball for all the rest….I finished the first round….thinking oh this isnt so bad, bring it on!! Second round….getting tired, sweaty and sloppy….the comment that Freddy said that anyone can sweat, you can sweat from eating spicy food or something like that goes through my head….I think about Zuzana telling me to not listen to Brutus …so I kick it up a notch, start to grunt a little louder, pushing to my max….third round I”m so exhaused and i look like I just stepped out of a shower I’m sweating so much….I go to do the burpees on my fitness ball…. I put my sweaty hands on the ball and jump my feet out….my hands slip off the ball in either direction and I faceplant the fitness ball…dont worry nobody got hurt! haha It made me more motivated because the few seconds it took me to get back to my feet made me push harder because I “wasted” those few seconds not working out. BUT I finshed it! And I’m alive!! :) Woo! On my way to success, I can feel it :)
Zuzana I did have an important question for you though, and I was hoping you could maybe talk about it on one of your long lost coffee talks :).. I have a friend who is doing the HCG diet…not sure if you have heard about it, but its where you inject the pregnancy hormone into your body and you only eat 500 calories per day for 3-60 days. When my friend first told me about this, I got upset with her because everybody knows 500 calories per day will destroy your body. But every question I had for her, she had an explanation for it. She said its supposed to restart your metabolism and you wont gain the weight back once you stop. I looked it up on line for a few days trying to find out everything I could about it, because I’m worried about her (she lacks motivation to work out and eat healthy consistently, and I think this is a quick fix for her) and all I could find was positive things about it….maybe you could provide us with some insight and your opinion on it? She has lost 15 pounds in 14 days right now….but in my opinion, our bodies were not designed to handle this type of thing. My motto is, if its not sustainable, then dont do it!
Oh also, how can I make a profile for here? I would like to upload a pic like I see most people have here :)

Hi Isabelle G.,

I will put something together and see if they will put it up here. Not sure what I do fits anymore as content here.

–Chris

This was an awesome workout. My power was out for 2 days due to a storm so im a little behind. I used a 5 lb dumbell for the woodchops and my sons basketball for the rest. I know it doesnt weigh but thats ok. So heres my score.
Wood chops left 22 22 21
Wood chops left 22 21 20
Burpess with ball. 14 14 12
Sprint lunges 32 32 29
Ball climbers 55 60 52
Toss and catch 30 27 26
Thank you Zuzana and Freddy. This one was great I can tell It was really working when I wanted to stop arfter the first few rounds. Brutus said this is too hard, but I said no its not. LOL

This was awesome!  I did Marine Corps yesterday, and this today!  2 great, fun workouts in a row.  I liked how challenging it was for the core.

wood chops R w/10lb dumbbell: 25-22-22
wood chops L w/10lb dumbbell: 23-22-21
burpees w/balance ball: 10-11-9 (last round I jumped up with a 10 lb weight)
sprint lunges w/balance ball: 36-33-32
ball climbers w/balance ball: 40-37-35
toss and catch w/10lb dumbbell: 25-24-25

Ok so… my Boyfriend already told me I am getting a sandbag for my upcoming birthday and that´s it… Because we live in Europe everything being shipped is getting pretty expensive to bodyrock:( So improvising I am going to use the normal ball…

I have a Great Dane perhaps I tried it out with him;)

check out craigslist .. i got mine for dirt cheap!

HOLY CRAP!  UGI ball came today….. i LOOOOOOOOOOVE IT!!!!  with the mountain climbers…it kept my shoulders in line with my hands…which is my weak area…. and it kept my heart rate up HIGH and …i am swimming ….. DROWNING in sweat right now.  MY FAVORITE WORKOUT YET!!!!!!!!  I love you guys!!!!  My Role-Models!!!!  Cheers to you both!! 

Ok so I don’t have the fancy UGI ball but boy do I want one!!! lol I used my 8lb sandbag for most the exercises and tried to make it into the UGI ball with the same weight and FEEL and I used my swiss ball for the lunges. (And PS its not really a REAL sandbag either!! Its a gym bag that works great in replacement!) Here are my scores:
Wood Chops (L) – 17, 17, 18
Wood Chops (R) – 17, 18,18
Burpees with ball 12, 12, 11
Sprint lunges – 24, 25, 25
Ball Climbers – 56, 57, 58
Toss and Catch ball- 25, 20, 21
The hardest part for me was the ball climbers….I really had to push myself! And the toss and catch was pretty difficult TOO but this workout was truly a FUN one!! Can’t wait to do the next one!! Woohoo!!!

Hi Rachel,

I don’t think you should look at it as a whine.  Exercise equipment always seems to cost more than it should or it’s a piece of garbage.  I could buy the ball and just use it if I wanted, but it becomes a challenge to see if I can make something that works as well.

You know Zuzana is just really busy and I think would like to reply to everyone all the time, but then nothing would get done! :-)

Take care,
–Chris

I did it with balance ball :S
W. 20-19-20
W. 19-18-21
B. 9-10-12
S. 28-30-30
B. 56-79-82
T. 26-25-30

hehe…Good idea!Perhaps,it might just work if you wrap it up in a twine sack to cushion it against breakage when you throw it down to the floor?That would also make it easy to balance your feet upon,because just the watermelon alone seems like it would be too slippery to get ahold of with your shoes? LOL.You know what,I’m gonna go scout out a watermelon before I try this workout next week.I’ll let you know for sure how it worked out!Thanks for the idea Nina!:D

That is actually a great idea and it TOTALLY works Iris! I use an old rice bag stuffed with plenty of rolled-up jeans when I need a ‘medicine ball’ for ab work exercises and the shape is a little hard to weild around,admittedly,but it DOES get the job done.And yes,I’ve had it fall on me and it won’t hurt you:)

Kyra, take a breathe.  If you read some of the comments you’d notice your body rocker team mates have tried and recommended some awesome substitutions for the Ugi ball.  The purpose of these exercises are to step out of the usual fitness routines we are so used to seeing at the gym and in magazines.  I did these exercises with a 12lb. medicine ball and it worked out perfectly.  If you want to get a real good work out at of your home you will need to invest in some key workout accessories such as a kettle ball (I often substitute for a sandbag), stability ball and medicine ball which are readily available at most department stores.  

I know it can be a little frustrating when new accessories are incorporated into the body rocker’s routines b/c we want to do everything Zuzana say’s to achieve the best fitness success possible (after all she looks amazing!!!).  If you ever need ideas for substitutions just out reach to your body rock community we are here to help b/c chances are most of us don’t have all the equipment either.

I love the use of these new accessories it makes working out fun and exciting, you never know what to expect each day when tuning in to body rock tv!!!!!

Thanks:)  

Kyra, take a breathe.  If you read some of the comments you’d notice your body rocker team mates have tried and recommended some awesome substitutions for the Ugi ball.  The purpose of these exercises are to step out of the usual fitness routines we are so used to seeing at the gym and in magazines.  I did these exercises with a 12lb. medicine ball and it worked out perfectly.  If you want to get a real good work out at of your home you will need to invest in some key workout accessories such as a kettle ball (I often substitute for a sandbag), stability ball and medicine ball which are readily available at most department stores.  

I know it can be a little frustrating when new accessories are incorporated into the body rocker’s routines b/c we want to do everything Zuzana say’s to achieve the best fitness success possible (after all she looks amazing!!!).  If you ever need ideas for substitutions just out reach to your body rock community we are here to help b/c chances are most of us don’t have all the equipment either.

I love the use of these new accessories it makes working out fun and exciting, you never know what to expect each day when tuning in to body rock tv!!!!!

Thanks:)  

My dog weighs a whopping 62lbs.  I think I will need a lot more training before I can incorporate her into my work outs hehehehehe!

My dog weighs a whopping 62lbs.  I think I will need a lot more training before I can incorporate her into my work outs hehehehehe!

I use an interval timer I downloaded onto my MacBook…..although my husband was getting frustrated every time I was going to work out I took the computer from him and I exercise in the tv room so he was left with no computer and no tv……so I just ordered the gym boss timer.  This way I can also exercise outside if I want to as well.  

OMG. This was hard. 18 minutes of absolute torture.

1. Wood chops L: 20, 20, 21
2. Wood chops R: 19, 20, 21 – I found it really hard to keep the proper form, my torso didn’t enjoy twisting so much after the first coupla reps.
3. Ball burpees: 10, 11, 12 – keeping my balance was harder and harder every round. Due to low ceiling the jump was more like a jerking :-), and the grip on my poor stuffed sleeping bag was poorer and poorer.
4. Sprint lunges: 29, 30, 30 – In a strangely masochistic way I really did enjoy these guys, but my reps are far from mediocre, I’m afraid – I expected much more of myself, at least.
5. Ball climbers: 77, 83, 89 – Yamm, another challenging variation on the good old MCs. Keeping the balance was half of the job, but it made the exercise more fun.
6. Toss & catch: 21, 21, 24 – holy cow!!! I’m usually good with abs exercises, but this one… with the 5kg weight… it was sooooooo hard.

No skipping today, that’s for sure. I hurt. …but I love it.

I don’t have an Ugi, a bit on the pricey side, but I did find a Rejuvenation Ball at Target for $8.99 and filled it up with some sand I had left over from making my sandbag.  This ball is only 12″ in diameter but it was a cheap alternative to the Ugi.  Hope this helps! 

I took a cheap tool bag from Harbor Freight for $6.00 and filled it with two10lb bags made of pillow cases and made 5 lb extras for later.  This has been working great for me.  

Made my own “fitness ball” so did this one today. At first I was really proud of my invention, but as I went through the rounds it started to “deflate” a bit, losing its ball shape. Oh well, I think it’s time I order the ugi (after all, my body is worth the investment). As for the workout, I think my scores were okay considering. My ball was 12lb. (tried to make it only 8lb but after done stuffing it to give it the ball shape it grew to a 12 pounder).
1. Wood Chops L: 16, 16, 15
2. Wood Chops R: 16, 16, 15
3. Burpees with ball: 9.5, 9, 9
4. Sprint Lunges: 29, 30, 32
5. Ball Climbers: 46, 54, 53
6. Toss & Catch: 15, 13, 14
Thank you as always.

I had to improvise a bit so I used one 15 lbs DB and a weighted stability ball (it has some sand in there to keep it from rolling around)

Wood Chops (Left) – 15 lbs dumbbell 18-15-14
Wood Chops (Right) – 15 lbs dumbbell 14-14-13
Burpees (with 15 lbs dumbbell) 8-6-6
Sprint Lunges – with stability ball 30-28-29
Ball Climbers (holding 15 lbs dumbbell) 25-25-28
Toss & Catch (with stability ball) 16-22-19

Wood Chops (Left) –  17-13-12
Wood Chops (Right) – 15-15-12
Burpees  9-9-7
Sprint Lunges -28-27-29
Ball Climbers 50-50-40
Toss & Catch  16-18-20
instead the ugi ball I used my improviesed tool 4.5kg 

HOLY

After  6 hours work and in 34 degrees I am sweating like a polar bear in the desert

My scores were:

Wood Chops (left)        24  25  24
Wood Chops (right)      24  24  24
Burpees with ball         12   8   10
Side lunges                 28  26  27
ball climbers               50   57  52
toss and catch            17   18  22

I am so grateful to have bodyrock. I feel like the 20 minutes I spend here every day makes up for itself in other ways. As I work on my body and transform it to its fullest potential, I am inspired by my results and that motivates me to transform other areas of my life rather than sit in front of a screen. I have found myself reading more, socializing easier, studying, picking up extra shifts at work and I have started to meditate, study for the LSAT and play the guitar daily. I never would have had this energy and inspiration for self transformation if it weren’t for you Zuzana. Thank you!

HOLY

After  6 hours work and in 34 degrees I am sweating like a polar bear in the desert

My scores were:

Wood Chops (left)        24  25  24
Wood Chops (right)      24  24  24
Burpees with ball         12   8   10
Side lunges                 28  26  27
ball climbers               50   57  52
toss and catch            17   18  22

I am so grateful to have bodyrock. I feel like the 20 minutes I spend here every day makes up for itself in other ways. As I work on my body and transform it to its fullest potential, I am inspired by my results and that motivates me to transform other areas of my life rather than sit in front of a screen. I have found myself reading more, socializing easier, studying, picking up extra shifts at work and I have started to meditate, study for the LSAT and play the guitar daily. I never would have had this energy and inspiration for self transformation if it weren’t for you Zuzana. Thank you!

Nice scores!

Nice scores!

It might not correct everything, but you give yourself a mini-breast lift when you exercise your chest muscles. 

I started a boob-job fund when I started to bodyrock because one of my breasts is almost a cup size bigger than the other. Not a huge difference, but enough that I am self-conscience. After bodyrocking a couple months the difference is not that noticeable. They are still different sizes, but it isn’t that bad because the skin tightened due to the muscles built so they hang evenly with proper posture. I might spend the money on a Ugi ball, or keep saving (I want breasts like Zuzana’s!). 

Most of Zuzana’s workouts are excellent for chest muscles as they include dynamic push ups, burpees and upper body exercises. I’d recommend doing them all, you’ll be more motivated to keep up :)

Good luck!

 lol The ending of this video was really funny, I like that. :) “Selling it on our site!” :D Im going to be getting all of the equipment for these workouts once my new credit card comes in the mail. I work at a hotel, and it requires alot of physical movement so while I haven’t lately been doing bodyrock I have stayed active outside of the site. However once I get my card and order all of the stuff -Interval timer, Sandbag, Dip station, Ugi ball, and Skipping rope, I will be set and totally capable/Motivated to workout 5x a week for the rest of my life! :) Sometimes its easier to stay motivated to do these workouts when you have all of the equipment Zuzana uses, its makes you feel like your apart of the full experience/workout process. Well at least for me it does. And I really dont have a problem paying for the equipment either, and that’s for a couple of reasons, Has anyone ever seen how much Gym memberships are? I used to have a gym membership and they range on from hundreds of dollars.. Dont forget Gas money and the hours wasted into them, when overall you could be saving if you buy these bodyrock products 1x and I bet they last forever right?
Also total the products prob cost around 500.00 After all of the shipping and handling fees are payed, But if you really want all of the equipment I have a suggestion.. Im 17 and Have a part time job Plus go to school full time, I save up money from my paycheck, and tho I dont have bills like alot of you I like to spend all of my money towards things I really see myself using and wanting and thats workout equipment so I can follow along with everyone hear on the site. And If this means I don’t get my Hair, Nails, But new clothes, or go to the mall for a couple of weeks, even months then Thats fine with me. :) You can also buy 1 thing at a time with your paycheck so If you make a small amount of money buy the cheapest thing -That would prob be the skipping rope, and If you made alot of money on your paycheck But the most expensive thing -The ball? P.s I think that ball is expensive for $120.00…. Dang.
But anyways..
Im not really someone who likes to substitute I was substituting everything!! The interval timer=My cell phone stopwatch on count-up/count-down mode. Dip station=My washer and dryer split down the middle me in between, My jump rope was a lead rope from one of my horses, and My sandbag was a military sleeping bag with the casement around it that had handles up and down each side. And Now thier is the ugi ball and I dont have anything that is like the ugi ball at my home so Im forced to have to say… Its time to get the workout gear.

Hope everyone is having a great day and Ill be bodyrocking again soon!
-Chelsea.

I love that they recieved an “amazing response internationally by Bodyrockers.” :)

Zuzana! you look so happy and sweet when you were playing with your dog at the end of the workout… it is a lovely thing to see, you are both full of love persons!

Scores:
Wood Chops (left– 7lbs weight): 16, 16, 15 (old scores: 13, 16, 14)Wood Chops (right– 7lbs weight): 16, 17, 16, (old scores: 13, 17, 15)
Burpees: 7, 6, 4 (old scores 6, 6, 5)
Sprint Lunges: 20, 17, 15 (old scores: 20, 19, 16)
Mountain Climbers: 31, 33, 31 (old scores: 25, 30, 31)
Toss & Catch (single foot rest–7lbs weight): 24, 20, 24 (old scores: 17, 17, 19)
Overall improvement! I did fewer reps in some areas, but I know I was doing things in better form this time around. I feel great!!

Holy Sprinkler-Face! I’m so glad you suggested this one again Zuzana. I loved it last time and decided to make it extra challenging by upping my weight from the 7# Ballast Ball I used last time to my 10# old-school leather medicine ball. I swear, sweat was streaming from every pore from the first beep – I love it! :P

Here are my scores:

Wood Chops, L: (prev scores: 23 – 20 – 20) — new scores: 26 – 22 – 22  
Wood Chops, R: (prev scores: 22 – 20 – 20) – new scores:24 – 22 – 22  
Ball Burpees: (prev scores: 12.5 – 10.5 – 13 )– new scores:13.3 – 9.5 – 7.5   ~ hit the wall on the last set
Sprint Lunges: (prev scores: 33 – 35 – 33)– new scores:33 – 33 – 35  
Ball Climbers: (prev scores: 65 – 57 – 55) – new scores:82 – 57 – 49  
Toss & Catch: (prev scores: 25 – 20 – 24) – new scores: 22 – 24 – 24   ~ had to drop to a 6# ball on these

What a great way to start the day! Thanks, as always guys – you’re the BEST! 

Happy Hump-day BodyRockers!

~dheana

 Yeah,I managed to beat my old scores:
wood chops-left-24,23,24 [new-24,24,24] right-24,24,25 [25,24,24]
burpees-12,14,15[new-15,14,14]
sprint lunges-15,26,27[new-28,28,29]
ball climbers-70,84,83[new-78,86,96]
toss and catch the ball-28,32,34[new-31,33,35]

Great workout,i’m looking forward to the next.

Thanks for recommending this one! I loved it the first time around. I’ve improved on everything (either in form, reps, or both.)

Wood choppers with 10lbs, L: 19, 20, 22 (Old with 4lbs: 21, 20, 23)
Wood choppers with 10lbns, R: 19, 20, 22 (Old with 4 lbs: 22, 21, 23
Burpees with ball: 13.5, 14, 14 (Old 9, 11, 13)
Sprint lunges: 35, 39, 43 (39, 39, 36)
Ball climbers: 47, 53, 58 (33, 36, 40)
Toss and catch: 19, 23, 30 (20, 27, 29)

My numbers were higher on the toss and catch last time because I neglected to move my legs in and out. It definitely made it harder this time around!
 

Nice work FBG! Great improvement!

Wow Samanthina – nice work! :)

Love the watermelon idea! Afterall, necessity is the mother of invention.  :)

I did this yesterday and used a basketball for this.
Although it provided no weight, I still got a kick ass workout!

Wood Chops, L: 27,26,26
Wood Chops, R: 26,26,24
Ball Burpees: 14,13,14
Sprint Lunges: 24,26,26 
Ball Climbers: 41,39,59 
Toss & Catch: 19,25,23

great workout!!!!!!!!!!!  even beat my personal best :-D

1/ left wood chops w/10 lb dumb bell 23-23-22  old 22-21-22
2/ right        “                   “              21-23-22  old 21-20-21
3/ burpees with upside down bosa    15-13-14  old 12-11-10
4/ sprint lunges w/ fitness ball          46-49-49  old 45-47-48
5/ ball climbers w/ bosa ball             87-89-84  old 75-69-63
6/ v-crunch with 10 lb dumb bell press up  25-25-23  old 24-22-25

death to fat work out tomorrow morning!!!!!!!!!!!!!!!  have a great weekend everybody

I did this workout today. I used my 10lbs medicine ball. First time, I used a basketball. It is true that it is harder and more intense with the weighted ball.
Wood chops L 20-20-16
Wood chops R 20-20-16
Burpee 11-11-10
Sprint lunges 7070-60
Ball climbers 55-55-58
Toss and Cath the ball 23-24-25
I ended with 12 minutes of skipping rope.
Total workout time 42 minutes.
Thanks!

i need my abs and chest exercise tips but i some bake pain thanks

My scores:
Woo chops left side: 22/24/23
Woo chops right side: 21/22/23
Burpees: 13/13/13 (I made regular burpees)
Sprint lunges: 34/36/40
Ball climbers: 83/80/84 (regular mountain climbers)
Toss & catch fitness ball: 28/30/40 (I used regular stablity ball)

I did this workout today… Friday Aug 5!
I am still drenched in sweat! I created my own Ugi fitness ball.. thanks to a fellow Bodyrocker who had the idea of wrapping some weights in a comforter and putting that inside a bag.. so thank you!!
My scores:
Wood Chops – L: 17, 18, 17
Wood Chops – R: 15, 18, 17
Burpees w Fitness Ball: 12, 12, 10
Sprint Lunges: 34, 32, 32
Ball Climbers: 64, 62, 62
Toss & Catch w Fitness Ball: 24, 24, 20

Thank you Zuzana, Freddy, & Bodyrockers for the workouts and Inspiration!!
XOXO

Doing this one today while Freddy and Zuzana are travelling.  I have to get a Charlie!

Wood Chops L (w 5kg sandbag): 18, 19, 18
Wood Chops R (w 5kg sandbag): 18, 19, 17
Burpees w Sandbag (5 kg): 6, 4, 7
Sprint Lunges on sandbag: 29, 10, 29
Ball Climbers on sandbag: 60, 60, 66
Toss and catch up (no equip but feet in air): 24, 25, 24

Fun fun.

Thanks people.

And a burpee for Erin.

I bought one!  a walker!  mine was 10 bucks though.. But it’s great!  thanks for the idea! 

I beat some of my scores in this lil’ killer :) Last time, I only had a regular light football to use, but today I used my new 5 kilo fitness ball. The extra weight makes it quite more challenging! Old scores are in the ( ).
1. Wood Chops, L: 31-31-30 (24-25-25)2. Wood Chops, R: 28-30-30 (27-27-27)3. Burpees with Ball: 15-16-15 (17-18-20 = no weight!)4. Sprint Lunges: 42-44-45 (35-38-40)5. Ball Climbers: 123-118-110 (106-113-113)6. Toss and Catch Ball: 32-36-40 (32-39-38)

I followed this one with the “Hot in Here” wo. and 4 minutes of (HARD) interval training:
12 x 10/10 sec. of Mountain Climbers & Jump Lunges.
Plus 100 Ball Hip Thrusts.
     Have a terrific Monday, folks.Love, Maria     

uf uf,but i finished and i like it……………………..petra london

Just did this workout on Zuzanas recommendation, and of course, loved it! 
My new scores:
Woodchops 18 18 17, 18 17 16
Burpee+ball 9 9 8.5
Sprintlunges 31 31 30
Ball climbers 58 55 58 (counting 2 jumps as 1 rep)
Toss/catch 28 25 26

Just did this workout on Zuzanas recommendation, and of course, loved it! 
My new scores:
Woodchops 18 18 17, 18 17 16
Burpee+ball 9 9 8.5
Sprintlunges 31 31 30
Ball climbers 58 55 58 (counting 2 jumps as 1 rep)
Toss/catch 28 25 26

just finished and had my shake, made my lunch…way improved over my last 2 times through…yeah…
1/ 24-24-24  July 29, 23-23-22  July 12, 22-21-22  all with 10 lb weight
2/ 24-24-25  July 29, 21-23-22  July 12, 21-20-21   “       “       ”
3/ 16-16-17     “        15-13-14    “         12-11-10    all with upside down bosa ball
4/ 47-48-50     “        46-49-49     “        45-47-48   using exercise ball
5/ 100-102-102  “      87-89-84    “         75-69-63   using bosa ball
6/ 31-29-28      “       25-25-23      “       24-22-25  doing v crunch with 10 lb press up

going to have my shower now

just finished and had my shake, made my lunch…way improved over my last 2 times through…yeah…
1/ 24-24-24  July 29, 23-23-22  July 12, 22-21-22  all with 10 lb weight
2/ 24-24-25  July 29, 21-23-22  July 12, 21-20-21   “       “       ”
3/ 16-16-17     “        15-13-14    “         12-11-10    all with upside down bosa ball
4/ 47-48-50     “        46-49-49     “        45-47-48   using exercise ball
5/ 100-102-102  “      87-89-84    “         75-69-63   using bosa ball
6/ 31-29-28      “       25-25-23      “       24-22-25  doing v crunch with 10 lb press up

going to have my shower now

This was my first time doing this one.  I used my bosu ball, too (I’m really starting to love that thing)!

Wood Chop L 20-15-12 (upside down bosu)
Wood Chop R 19-15-13 (upside down bosu)
Burpees 12-11-12 (upside down bosu)
Sprint Lunges 28-23-26 (chair)
Ball Climbers 67-60-69 (upside down bosu)
VSit w/Toss & Catch 18-24-22 (upside down bosu)

That was AWESOME! I tried to stay really low with  the sprint lunges, which made them even more difficult, and the toss & catch was pretty comical.  It seemed my legs weren’t just going in & out, but side to side, up and down and pretty much all over the place!  That ball gets heavy!

I see I did not post my older scores, again I have degreased in my scores.. So I am getting worse instead of better.. Do not like this very much.. I think it has to do something with me not eating enough..
My score:
1. Wood Chops – left: 16, 14, 12 (old: 16, 15, 14)
2. Wood Chops – right: 13, 11, 12 (15, 15, 19)
3. Burpees with Fitness Ball: 9, 8, 7.5 (9, 8, 9)
4. Sprint Lunges: 32, 33, 30 (33, 32, 34)
5. Ball Climbers: 60, 50, 64  (55, 50, 64)
6. Toss and Catch the Fitness Ball: 10, 10, 11  (8, 16, 14)

I will push harder.. And start eating more.. Hope I will see progress soon..

me too, I bought my bosa about 1 week before I found bodyrock, and there it sat until the ugi ball stated to get used

I seem to recall the same amount of suffering (and sweat pouring into my eyes) from the last time I did this – still, it was a pleasure to go through the routine again and I’m pleased that I could beat my PB as well. Here are my new (and old) scores:Wood chops L: 24 25 24 (old: 20 20 21)Wood chops R: 23 24 24 (old: 19 20 21)Burpees (all dedicated to Erin): 15 15 15 (old: 10 11 12)Sprint: 34 35 34 (old: 29 30 30)Ball climber: 102 107 113 (old: 77 83 89 – every jump counting as 1)Most brutal toss and catch: 30 31 32 (old: 21 21 24)Off to skip before my muscles freeze.

Hi folks.  Did this one today and beat my scores from 2 weeks ago!

Wood Chops L: 18, 19, 20
Wood Chops R: 19, 18, 21
Burpees with sandbag: 6, 6, 5.5
Sprint Lunges: 28, 28, 32
Ball Climbers: 56, 68, 90
Toss and Catch up (no equip): 12, 28, 43

Thanks,
Annalise

And I fixed up my home-made sandbags, lots of reinforced tape:)  Feels good.

I <3 these workouts! I am a single mom of 3 toddlers, I work, and go to school and these workouts perfectly fit my schedule! I also have noticed that a lot of your workouts focus a LOT on the legs which is perfect because I also mountain bike! what a great way to keep up my strength and endurance in my off season!! THANK YOU!!!

I don’t have an Ugi, so I improvised by using my Hop! 55 ball (it’s not heavy, but the size was good).  I haven’t posted my scores for a while because I was only doing one BodyRock workout a week due to health problems.  I just got back from a long vacation, and I got better while hiking and camping in the Swiss Alps, so I’m going to try working regularly again.  (I did burpees everywhere despite being sick for half the trip; I’ll post the video in the future).

I warmed up with a 2.4 mile jog/run (escorting my daughter to kindergarden on her bike).  Here are my scores:
1. Wood Chops – right:  18, 21, 22

2. Wood Chops – left:  18, 21, 21

3. Burpees with Fitness Ball:  8, 8, 10 

4. Sprint Lunges:  31, 34, 38

5. Ball Climbers:  43, 74, 80

6. Toss and Catch the Fitness Ball:  22, 18, 21

-Jenn

I did this again twice! wow! is all I can say 
Woodchops L 1) 18, 20, 22 R) 20, 22, 21 7.5 pnds
Burpees with 5 pnd weight 1) 11, 10, 88
Sprint Lunges 33, 32, 31
Ball Climbers 1) 65, 66, 65
Abs 1) 21, 26, 26

Woodchops L 2) 24, 22, 21 R) 25, 23, 24 7.5 pndsBurpees with 5 pnd weight 2) 9, 10, 9Sprint Lunges 2) 33, 31, 31Ball Climbers 2) 56, 69, 73Abs 2) 26, 31, 31
two burpees one for erin and one for another cause

Finished this workout today, Labor Day. Still feels great to stay on track with health and fitness. Thinking about doing the CrossFit games starting this July. Does anyone know about this? I need tips and pointers. 

9/8/11: workout #2
My new 8# dynamax ball arrived today, so I had to do a second workout.  I love it!  My reps are lower than my first attempt at this workout…the ball really is challenging.
Wood Chops
LT 20-19-20
RT 19-18-20
Burpees 11-11-11
Sprint Lunges 28-24-27
Ball Climber 81-70-98
Toss & Catch 26-25-32

Followed with a quick run (20 min?)

Thanks!

The UGI ball was still on back order the last time I looked.  I ordered an 8# dynamax after seeing one in a gym.  It’s 14″ instead of 15″ in diameter, but otherwise seem to be the same thing as UGI.  I bought mine from performbetter.com for a fraction of the cost of an UGI.  Dynamax.com also has the same ball available in many color options & weight options.

Did this today, felt great.  Used 8lb ugi and my reps continue to improve so I’m happpppy:

Wood chops (L)  24,22,21
Wood chops (R) 22,19,18
Burpees 10.5, 10.5, 9.5
Sprint Lunges 31,29,27
Ball Climbers 76,62,59
Toss & Catch 29,29,23

Just finished. And beat my old score whoot !! With the same weight than the last time ;)
Wood chops 6kg L :26.28.27 / R : 25.28.27
Burpee 6kg :13.12.13
Sprint lunge : 52.50.57
Ball climbers : 126.125.128
Toss & catch ball (5kg) : 30.38.40

I’m swimming in my sweat !!

After I did Booty meets abs wo
And now a litlle elliptical to finish to sweat and cold shower !!!!

Second time doing this workout. I LOVE it!

New scores – Old Scores
 Wood choppers (L) – 22, 19, 20   –  19, 18, 17
 Wood choppers (R) – 24, 19, 19  -  19, 17, 18
Burpees – 9, 8, 7  -  9, 7, 7
Sprint lunges – 26, 22, 21  -  18, 18, 18
Ball climbers – 34, 34, 35  -  32, 30, 30
Toss & Catch – 13, 16, 14  -  11, 13, 15

I think this really is one of my favorite workouts! 

OMG!!!!!!! I got my ugi yesterday and I used it to do this workout this morning and OMG amazing. Here are my scores…
1.24,23,20
2.23,22,23
3.7,8,6
4.32,36,30
5.50,60,65
6.26,30,32
And a burpee for Erin :)
I feel so incredible now and ready to take on my day :)
Have an amazing day BodyRockers and I will see you all tomorrow.
Thank you Suzi and Freddy for everything that you two do for us.

ok, i don’t hsve that ball, so i used my 8 pound medicine ball for all the exercises. sooooooooooooo hard! this workout was awesome…
plus one burpee for erin, 10 lunges for kristin, and 10 pull-ups,

Wood Chops – left
    18, 16, 16
Wood Chops – right
    18, 14, 15
Burpees with medicine Ball
    10, 9, 10
Sprint Lunges
    20, 21, 19 (this was a balancing act!)
Ball Climbers
    57, 57, 54
Toss and Catch the Fitness Ball
    15, 13, 19

oops…”have”

This was my first attempt at “beating my personal best”. I’m pleasantly surprised.
Old Scores 7/13/11:
WC L (balance ball): 16-15-15
WC R (balance ball): 14-15-15
Burpee w/o ball: 9-11-10
SL: 22-24-20
Mt Climbers (no ball): 28-25-23
Toss & Catch (w/ balance ball): 19-20-23

New Scores 9/29/11:
WC L (balance ball): 23-16-19
WC R (balance ball): 20-21-20
Burpees w/ ball: 9-10-10
Sprint Lunges: 20-21-17
Ball Climbers: 29-30-27
Toss & Catch (balance ball): 25-27-26

I’ll try holding & tossing ankle weights next time. I can’t justify buying an ugi ball. :(

Getting better and better…. :) This really made me sweat and push my limits. ♥ 

New scores (old scores) 
1. Wood Chop L 15,22,21 (18,19,17) 
2. Wood chop R 17,22,24 (18,19,18) 
3.Ball burpee 12,13,13 (11,9,10) 
4. Sprint lunge 40,41,40 (29,28,29) 
5. Ball Climbers 62,64,66 (56,51,58) 
6.Toss and Catch 24,26,24 (21,20,21) 

Wood Chops – left – 20, 15, 13.5 (with 6lbs dumbell)
Wood Chops – right – 18, 16, 13.5 (with 6lbs dumbell)
Burpees with Fitness Ball – 9, 7 (easy burpee), 7
Sprint Lunges – 15, 14, 12
Ball Climbers – 36, 26, 16
Toss and Catch the Fitness Ball – 36 (without weight), 16 (with 6lbs dumbell), 14 (with 6lbs dumbell)

I did not throw and Catch my dumbell! Just did de movement as if I did

9/30/11
With my 8# dynamax ball –
Wood Chops
LT 19- 20-18.5
RT 19-17-18
Burpees 12.5 -12- 11.5
sprint lunges 27-25-27
ball climbers 89-109-99
toss & catch ball 24-27-30

Followed with 4 min 10/20 jump roping…that’s all my legs would take! 

 Dynamax has one that’s pretty much the same except that it is 14″ instead of 15″ in diameter.  I bought mine (accelerator 8#) from performbetter.com for $81, including tax & shipping to California.  I love it.  Dynamax.com has more styles/colors, but costs a little more.  Both are cheaper then UGI.

Performbetter:  http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_10752_1003708_-1

Dynamax: http://www.medicineballs.com/product/

Kat, I have similar challenges and about two months ago I found out that Vitamin B6 is a really good helper for this…I ended up buying a whole B-Complex vitamin, but I find taking it daily really helps.  That way, as you are coming into your cycle you’ve already got these vitamins helping to balance you out.  Here is a good article from the LiveStrong website for you (“What Vitamins Are Good for the Menstrual Cycle?”).  Good luck!
http://www.livestrong.com/article/278853-what-vitamins-are-good-for-the-menstrual-cycle/ 

Shamim, I find if I make myself workout, 100% of the time I feel better.  Doing a high intensity workout makes me focus really hard and I get out of my head and into my body.  Being pushed by the interval timer really helps too.  I hope you did workout (or will) and are feeling much better.

Hmmm… not too bad, though I cannot say that I beat my PB.
Wood chops L: 24, 25, 26 (24, 25, 24) (oldest: 20, 20, 21)
Wood chops R: 24, 25, 26 (23, 24, 24) (oldest: 19, 20, 21)
Burpees w/ ball: 14, 15, 13 (15, 15, 15) (oldest: 11, 11, 12)
Sprint lunges: 34, 38, 36 (34, 35, 34) (oldest: 29, 30, 30)
Ball climbers: 94, 97, 91 (102, 107, 113) (oldest: 77, 83, 89)
Toss & catch: 30, 29, 31 (30, 31, 32) (oldest: 21, 21, 24)

Wanted to skip workout today than I took my bike and drove around, afterwards I came home and did this one and I am sooooo glad that I didn’t skip. Brutus, you had didn’t have luck on me today :)

That was awesome. I improved quite much since the last time I did this, although I didn’t work out for a week now because of a cold… Yeah!

WCL: old:14-18, new: 21, 19, 19
WCR: old: 14-19, new: 20, 18, 17
BWB: o: 6-7, n: 12, 9, 8
SL: 25-30, n: 26, 28, 31
BC: o: 56-69, n: 71, 64, 66
T+CB: o: 18-23, n: 29, 31, 19

i woke up at 4:45 before my alarm went off, and couldn’t get back to sleep, so i got up and did this one.  i feel great!  what a way to wake up.  i don’t have a ugi, so i had to use a bosu ball for everything but the sprint lunges, which i did with a chair.  i beat my previous scores:

wood chop L:  21-17-18 (21-15-12)
wood chop R:  21-27-18 (19-15-13)
Ball burpees:  13-13-13 (12-11-12)
sprint lunges:  25-25-23 (28-23-26)
ball climbers:  98-92-94 (67-60-69)
v-sit w/toss & catch:  21-23-25 (18-24-22)

awesome workout, thanks!

I didn’t workout on friday cause my body needed a rest, I started listening to my body :) So I just finished this workout today saturday and I feel like a million buck! (that should be a name for your workout)  I also heard that if you spray a little bit of peppermint essential oil on your clothes before your workout you are gonna feel less tired (Aromatherapy) I’m doing it and the smell makes me feel energize.
Hope you guys are doing great and I really would like to see you guys switch for one day so zuzka would be filming and freddy would be doing the workout. it should be fun :) xoxo

This one I will do tomorrow (sunday):
Workout I: Grab your balls

+ 12min Skipping (10/20)

Workout II: 10 min Exercise challenge: Side Burpees

I did this early this morning, and did not beat my personal best…I think my arms were just pretty sore from yesterday’s dive bombers!

Ahh this workout was brutal but I feel great now and it is so much easier to focus while I’m studying for all my classes. :D Here’s my score!

Wood Chop (LS with a 6lb fitness ball): 22, 19, 19
Wood Chop (RS with a 6lb fitness ball): 19, 17, 16
Burpees with 10lb fitness ball: 10, 9, 9
Sprints with fitness ball: 21, 20, 17
Ball Climbers: 58, 54, 54
Toss and Catch the Ball (with a 6lb fitness ball): 19, 20, 19

I always just step outside for a minute. I also use this method when I don’t want to do homework or go to class. Sometimes for me all I need is to step outside into the fresh air and feel the wind and/light hit my skin. That usually wakes me up and then my determination to succeed takes over from there! You can do this! You know that you always feel better after you workout.

I did this workuut today. My time was 22 minutes and my scores are:
Woodchop L 21-21-16
Woodchop R 21-20-16
Burpee with 10lb ball 12-11-11
Sprint lunges 70-72-62
Ball climbers 57-57-60
Toos and catch the ball 24-25-23
Warm up-5 minutes of Skipping rope.
Great workout!

This was my first time doing it, when it was first introduced I didn’t have anything to replace the Ugi. And you did it again: I didn’t expect it to be so intense (abs, oww) ! :-o

Wood Chops L: 24 / 23 / 24
Wood Chops R: 22 / 23 / 23
Burpees with Ball: 13.5 / 13 / 12
Sprint Lunges: 25 / 26 / 24
Ball Climbers: 77 / 78 / 65
Toss & Catch the Ball: 29 / 28 / 34

I:
wood chops-l  14-17-19
wood chops r- 17-16-17
ball burpees- 10-9-8
sprint lunges 28-29-29
ball climbers 83-92-89
toss and catch- 12-10-11

+12min Skipping

II: 64 Side Burpees

hi i just finished1)44x44x2)30×3)90×4)50×5)53x………………….super i like it petra london

I didn’t think the wood chop would end up being so painful. It really felt like torture, and I’m sure my counting out loud sounded like I was being slowly dying as I gasped each rep. Whew! I am SO glad that is over. 

26 26 27
26 26 26
15 15 13
41 43 42
92 90 97
37 44 40
better then last time
and 1 B for E

1/ w/10 lb weight left 25-26-25                     last time  24-24-24
2/ w/ 10 lb weight right 25-25-25                                 24-24-25
3/ bosu burpees 16-15-15                                          16-16-17
4/ sprint lunges w/fitness ball 46-49-50                        47-48-50
5/ ball climbers w/bosu ball 113-106-96                       100-102-102
6/ v-crunch w/10 lb press ups 28-32-30                        31-29-28

Allpurpose…dude, you smoked me on this with a 12 lb ball!  However, upon your invitation, I will get my umph up and see if I can squeeze out a few more reps.  On the last exercise were you doing a variation of the toss&catch?  Will do this sometime between today and Sunday, so stay tuned.

Well I busted it out and I’m breathless & proud to say I beat my old best scores from 9/14/11 and have a NEW PB.  Used 8lb Ugi again.  Old scores in ( ).  Original 1st time scores from 8/25/11 in {  }.  It is a great feeling to see how much I have improved the last three times.  I can’t imagine going any faster on this, but I suppose that is what I have said before….Thanks for the push!

Wood chops (L):  26, 24, 23     (24, 22, 21)      {21,18, 18}
Wood chops (R) 26, 23, 23      (22, 19, 18)       {17,16,14}
Burpees 12, 11.5, 11           (10.5, 10.5, 9.5)    {10, 10, 10}
Sprint Lunges:  33,33, 34         (31, 29, 27)      {25, 26, 25}
Ball Climbers: 83, 70, 80         (76, 62, 59)       {37,40, 46)
Toss & Catch:  36, 34, 33        (29, 29,23)        {18, 19, 23}

Hi there! OK, a challenge back to you :) Meet me over in Booty Meets Abs. I got a new personal best today and I’m h-a-p-p-p-p-y!

11/6/11
I beat both of my previous scores for this workout today :)  
I used my 8# dynamax ball

Wood chops 
LT  22  21  19 (+5 from 9/8, +4.5 from 9/30)
RT  21  21  20  (+5/+8)
Ball Burpees 13  12  11 (+3/no change)
Sprint Lunges 29  25  24  (-1/-1)
Ball Climbers 122  100  94 (+70/ +19)
Toss & Catch 27  27  29  (no change /+2)
Overall +82 from 9/8, +32.5 from 9/30

Followed with 20 min 10/20 skipping in 4/5/5/3/3 min intervals, 4 burpees, & 1 ninja jump tuck.

It rained this morning, so my favorite patio was too slick to workout on.  I found a less slippery area & was still able to workout outside.  I thought the sky looked pretty, so I attached a picture.

Hi everybody!
Here is my score:
1) Wood Chops (Left Side): 19,18,15
2) Wood Chops /Right Side) 19,18,15
3) Burpees with 5 Kg. bag (I don’t have Ugi ball): 10,7,10
4) Sprint Lunges:34,27,37
5) Ball Climbers (Me Mountain Climbers): 33,37,45
6) Toss and Catch the fitness ball ( me  with fitball): 15,18,20
Thanks

NEW scores on November 19th – I BEAT that PB big time!!! :D

1) Right: 34-34-35.
2) Left: 36-35-37.
3) 18,5-20-20.
4) 130-125-132.
5) 45-42-43.

NEW scores on November 19th – I BEAT that PB big time!!! :D1) Right: 34-34-35.2) Left: 36-35-37.3) 18,5-20-20.
4) 61-63-58.
5) 130-125-132.6) 45-42-43.     

Hey Gwyn, this is my back up workout on deck this week if I haven’t had time to watch one of the new workouts.  It’s a good one! 

January 20, 2012

Just finished this, came back to my computer to post scores, and wow, Zuzanna has posted a new WO on her FB page!!!!!!!!!!!!  Don’t have time to watch the whole thing now, but will probably do it in the am tomorrow.

My reps are about the same as last time I did this, better on the abs, slower on the climbers.

My reps

1/ wood chop left w/10 lb weight 25-25-26
2/ wood chop right w/10 lb weight 25-24-26
3/ burpee w/bosu ball 15.5-15-14
4/ sprint lunges w/swiss ball 47-49-50
5/ bosu ball climbers 97-95-86
6/ v-crunch w/10 lb weight press up 33-33-35

my push ups for today, set of 20

military
reptile
w/10 lb hexbell row
reverse
super wide