Jul 12 2011

Marine Corps. Workout – Beating Our Personal Bests

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

Hi BodyRockers,

So today I’m feeling a little bit better, but I’m still taking my antibiotics so no workout for me :( This is the workout that I would have done and I hope that you guys will all rock it for me :)

I’m sure that you guys know what it feels like to be cooped up inside when all you want is to be outside in the nice weather. Freddy & I made a list of all of the cool places in California that we want to visit and explore but first we have to wait for my root canal to heal! It can drive you nuts :)

In other news, I gave up on the tofu desert I was working on, but I made an absolutely rocking dish of Humus that I am posting the recipe for here on the site. It’s actually super easy and quick to prepare and tastes like heaven – I hope that you guys will enjoy it.

Just before I let you guys go to do your training I wanted to say thank you for all of the incredible love and support that you guys have been showing each other in the comments. You guys have made this a really special place to share the things that matter and Freddy & I are really proud to be BodyRockers.

Enjoy your training and push your ass!!!!

Best,

Zuzana

Workout Breakdown

Time: >25min.Workout Type: Interval Strength TrainingExercises: 17
  • Part 14min. of interval training
  • Sandbag Squat (right shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Sandbag Squat (left shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Part 2Time Challenge
  • 10 Pendulumsfollowed by
  • Roll overfollowed by
  • 1 walking push upfollowed by
  • Elbow Plank Jumps (side to side)Reverse the order of exercises
  • This is one Set Complete 5 sets for time
  • Part 34 min. of interval traininig
  • Sandbag Mini Squat (right shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • Sandbag Mini Squat (left shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • This is only a half of the workoutRepeat all 3 parts one more time

Get your gear for this workout here:

Tutorial Video:

Instructions:

This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge. I completed this routine in 26 minutes and 2 seconds.

The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:

10 seconds of rest – beep!

Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!

10 seconds of rest – beep!

Plank Jump Push Up – beep!

10 seconds of rest – beep!

Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!

Plank Jump Push Up – beep!

Repeat the whole thing one more time – beep! – done.

The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums

This is one set.

Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.

The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.

REPEAT ALL 3 PARTS ONE MORE TIME!

All of the exercises are explained in the instructional video above so check it out.

My Scores:

round 1

Sandbag Squat (right shoulder) – 12 reps, 12 reps

Plank Jump Push Up – 10 reps, 9 reps

Sandbag Squat (left shoulder) – 12 reps, 12 reps

Plank Jump Push Up – 9 reps, 8 reps

Time Challenge: 4 minutes 39 seconds

Sandbag Mini Squats (right shoulder) – 22 reps, 23 reps

Super Girl Push Ups – 5 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 22 reps, 21 reps

Super Girl Push Ups – 6 reps, 5 reps

round 2

Sandbag Squat (right shoulder) – 12 reps, 9 reps

Plank Jump Push Up – 9 reps, 6 reps

Sandbag Squat (left shoulder) – 10 reps, 8 reps

Plank Jump Push Up – 7 reps, 6 reps

Time Challenge: 4 minutes 23 seconds

Sandbag Mini Squats (right shoulder) – 24 reps, 20 reps

Super Girl Push Ups – 6 reps, 5 reps

Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps

Super Girl Push Ups – 6 reps, 6 reps



Around The Web
  • Ziba

    oh damn this workout again .. .good bye muscles… 

    • Ugamerican

      LOL right. That was my first reaction, too.

  • http://profiles.google.com/patrice.read Patrice Read

    Wow. I haven’t done this one before but just from the looks of it I’m already anticipating it will kill me.

  • tee

    thank god I’ve picked other workouts this week! lol

    because of my work schedule this week, I’ve picked short ones, I’ll have to do this one fri or sat.

    I rememberthis was brutal!  I remember being shocked that I finished it, took 35 min.  hope I’ll beat my time!

  • Gerrilee Schafer

    This was the second body rock workout I ever did back on Feb 4 !!!  Will do this one on Thursday..looking forward to seeing how much I’ve improved..although looking back on my notes and time, I can see that I just went from pendulums back down to the roll and walking PU, so I missed an entire set of pendulums each set..should be two, only did one…won’t make that mistake this time.

  • Anonymous

    Tomorrow morning @ 5 AM, I’m gonna kill myself with this workout… Mental preparation tonight! hahaha

  • Anonymous

    seems like the quality is ok now…

  • Anonymous

    The second part was real torture. But I did it!! It was really hard…I wanted to quit…but I didn’t. I pushed myself. I’m so proud of myself. And I did some abs exercises after the Marine workout. I’ve earned my shower. Thanks Zuzana and Freddy.

    Ronde 1
    Time: 32 minuten (ex warm up en cool down)
    4 x Squads (barbell 12kg) 8 – 7 – 8 – 7
    4 x Jump Push Up 5 – 7 – 7 – 6

    Ronde 2
    Time: 7:40
    5 x 10 Pendulums, rollover, 1 walking Push Up, 10 elbow Plank Jumps, roll over, 1 walking Push Up, 10 Pendulums.

    Ronde 3
    4 x Mini Squads (barbell 12kg) 20 – 16 – 17 – 15
    4 x Super Girl Push Ups 6 – 5 – 6 – 5

    • Anonymous

      The 32 minutes are for the whole marine workout…lol not only for part 1.

  • Vivi

    I have already made it twice, this one! It’s a very brutal & intense workout ! I will try to beat my PB !

    • Vivi

      But not today, I can’t do weight’s exercises yet with my spasm !! :( It’s a pity I would have really wanted to redo it that one !!

      • Dheana

        Take care of your hard working body Vivi! :)

        • Vivi

          Yes I know….but workout became as a “drug”. I really have to make at least one workout a day….or I don’t feel well ! My spasm is always here, and today I feel the pain going down in the leg up to the heel…:(

          Zuzana show us a good exemple of listening of her body, but I ‘m going to make carefull of my leg and try to choose a workout for upper body. As I invented yesterday!  I was proudof me :p, I invented a good workout, I found, for abs and shoulders ! ;)

          • Dheana

            Me too vivi – yesterday my hamstrings were soooo sore I just had to leave them alone, so I invented my own DIY Upper Body Assault workout. Here’s what I did, in case you want to borrow any ideas:

            Part 1: 10:30 x 16

            Wide-grip ‘Negative’ Pull Ups (jump up, slowly lower down)
            Push Ups on bench with feet on ball
            Commando ‘Negative’ Pull Ups (palms face in at shoulder width)
            Tricep Dips on bench with feet on ball

            Part 2: 10:30 x 16
            Dive Bombers
            Sleeping Crab Toe Touches
            Side Plank with Leg Lift & Cross – Left (from Sexy Shape Shifter w/o = sooo hard!)
            Side Plank with Leg Lift & Cross – Right

            It was totally brutal! I thought I wouldn’t sweat as much not hitting my lower body, but trust me, I left puddles everywhere! Now my dilemma is my upper body AND lower body are sore! LOL

  • Anonymous

    All those pendulums are intimidating!  I’m doing that one this one tomorrow!

    Today’s lunch workout was a non-bodyrock bodyweight workout from Women’s Health Magazine.  I think whoever came up with this workout is a Bodyrocker. 

    WOMEN’S HEALTH WORKOUT REPEAT
    10/50 sec, 24 rounds
    Forward Lunges, alt 27-25-23 (+3 from last)
    Squat Jump 32-29-27 (+8)
    Push-Up 20k-21k-21k (-2…& on knees today. weak!)
    Plank jump stand up 17-16-13 (+4)
    Plie Squat 32-28-27 (+16)
    Low Jacks (Didn’t count)
    Side Plank Twist 20-20-20-
    Abs: 20 v-up – 18 ab chopper – 18 ab chopper

  • Annalise

    Oh yeah, I remember this one! Whew!  tomorrow for me.  I’ve been bodyrocking for just over 7 months now, and around some medical conditions have been doing it every day that I can.  It makes me so happy when I do it.

  • http://healthyliving-moon.blogspot.com/ Mounya

    Oh my god, do I have to? Ok, I’m gonna do it! I’m gonna get in my workout-clothes right now and start sweating. I hope I survive.

  • Anonymous

    I took a good five minutes after round 1 to talk myself into completing round 2. I’m glad I did. The super girl push-ups were difficult (not that the rest wasn’t!). I kept losing my balance. :p 
    Does anyone else get extremely thirsty? I find myself taking a LOT of drinking breaks.
    Scores:
    Part 1:
    Regular squats (no sandbag): Round 1: 10, 8, Round 2: 9, 6
    Plank jump push ups (regular push up): Round 1: 5, 4, Round 2: 4, 2
    Regular squats (no sandbag): Round 1: 7, 7, Round 2: 7, 7
    Plank jump push ups (regular push up): Round 1: 4, 3, Round 2: 4, 3
    Part 2:
    Round 1: 8 min. 2 sec., Round 2: 7 min. 29 sec.
    Part 3:
    mini squats (no sandbag): Round 1: 22, 24, Round 2: 21, 20
    super girl push ups (regular push up): Round 1: 3, 3, Round 2: 3, 3
    mini squats (no sandbag): Round 1: 24, 20, Round 2: 22, 21
    super girl push ups (regular): Round 1: 3, 4, Round 2: 3, 3

    • Dheana

      Totally FBG, I try to drink a full litre of water in the 1/2 hour before I train and always end up putting down another 750 ml while I’m training…and I sweat bucket-fulls! I just leave the lid off my water bottle and glug b/w rounds. 

      And those Supergirls are totally challenging – you’re not alone. But you know what, “failure” is part of the game here, and not necessarily a bad thing. If you’re pushing to your max, you’re going to hit your wall once in a while. Otherwise you’re leaving some in the tank!

      Nice work on the ‘self-talk’ by the way! You showed Brutus who’s boss! :)

  • Anonymous

    You describe it exactly as it is… pure, muscle “torture”! :)

  • Anonymous

    Congrats and well done! :)

  • Anonymous

    This was my first time to do this workout. I like it. :) 

    round 1
    Sandbag Squat (right shoulder) – 10, 10 
    Plank Jump Push Up – 6, 6 
    Sandbag Squat (left shoulder) – 11, 11 
    Plank Jump Push Up – 7, 6 
    Time Challenge: 3:56 min 
    Sandbag Mini Squats (right shoulder) – 29, 29 
    Super Girl Push Ups – 7, 6 
    Sandbag Mini Squats (left shoulder) – 30, 28 
    Super Girl Push Ups – 7, 6 

    round 2
    Sandbag Squat (right shoulder) – 10, 11 
    Plank Jump Push Up – 6, 6 
    Sandbag Squat (left shoulder) – 10, 11 
    Plank Jump Push Up – 6, 6 
    Time Challenge: 3:33 min 
    Sandbag Mini Squats (right shoulder) – 29, 27 
    Super Girl Push Ups – 7, 5½ 
    Sandbag Mini Squats (left shoulder) – 29, 29 
    Super Girl Push Ups – 6, 6 

    So… my total time was: 23:29 min and I did 413,5 reps total (+ 10 x time sets). :D

  • ۞ BodyRocker ♥ Beth ۞

    HHHell !!! :) I remeber the first time that this WO was published & I was too afraid of it & didn’t do it.
    BUT NOT TODAY !!! today is a new beautiful day, & although I know I might give up even at the middle of it… (like when I would finish the first round) I WANT TO START right away !!! cant believe Im sayin’ that but yes right now I’ll do it !!! this time I wanna finish it till the end……..OK Wish me luck…goodbye for now & I’ll come back later to post my scores !!! Goodluck everyone <3 yaaa… ~!~!~!

    • Dheana

      Kick it Beth! Look forward to hearing how you did! :)

      • ۞ BodyRocker ♥ Beth ۞

        Ohhh I just came out from bath O.O … Actually it wasn’t so hard, maybe cause I ate good today- I think that really helped a lot pushing harder this WO… OK so… thank you so much Dheana!~!~! although I saw your comment just now Im sure you pushed/would be pushing hard too !!! KICK OFF this WO & get it done !!! :D

        I don’t know how to thank you zuzana. I’ll say it that way:
        ***Thank you for helping people help themselves :)***
        Im so happy I did it, I know I should. so… there’s my scores:

        #P1: 11,10,13,12.7,8,4,4 #RPT-P1: 13,5,13,4,12,3,12,4
        #P2: 8:39 #RPT-P2: 3:28
        #P3: 17,6,19,4,20,5,20,4 #RPT-P3: 16,6(WOW!!!),16,3,19,4,11,5

        yawn Im feelin’ SO GREAT & I can jump like high to the sky XD, Im so alert & my mind running so fast !!! THANKS again to all of you guys for letting myself help myself :) <3 <3 <3 BR Beth

  • Dheana

    Don’t be embarrassed Nessiev, be PROUD! You’ve started, right? That’s awesome – you’re already MILES ahead of where you were last week. I’ve heard it said, “It’s not where you’re standing, it’s where you’re going” and you’re going in the right direction my friend! Keep it up! :)

  • Dheana

    Nooooo lol! Too funny! I’ve ‘eaten’ sand dust a few times tossing it around, but to have it open?! lol

  • michelle

    wow i have never seen zunana sweet tthat much i sweat tht much just warming up.  gunna be BRUTAL better find me a mop boy!!!
    aslo yesterday affter I finished my wo someone came up to me and said thank you I was so inspired to workout harder after watching your workout.    If course i gave the credit to you guys…. Thanks for inspiring us all.
    Feel better Zunana I have had root canals they can be a drag!!!!
    gunna make more coffe gunna need it for this one!

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

    whew! first time doing this, and it’s hard!!!!   i forgot to write down about right or left with the (10 pounds) weight, but here are my scores:

    FIRST SET S. squat:    10, 10, 10, 10, 13, 13, 12, 11
        Plank jump push-up:    8, 8, 8, 7, 8, 7, 7, 6

    SECOND: 4:37; 3:58

    THIRD: S. mini-squat:  27, 28, 29, 26, 32, 30, 29, 29
           Super-girl push-up:  6, 6, 6, 6, 6, 5, 6, 6

    THANKS!!

  • Dheana

    I’ve already written Jacked Up Chick in my w/o journal for today, so I’ll tackle this bad boy on the weekend -at home when I can use my sandbag and get the full brutal experience (since it will be my first time)…

    Zuzana, it must be driving you crazy not to be able to work out, but good for you for following Doctor’s orders. You’re setting a good example! :)  I don’t mean to sound mothering, but I do hope you’ll follow your course of antibiotics with a course of PRObiotics to replace your healthy intestinal flora….just a gentle suggestion b/c I care! :) 

    Feel better soon beautiful! 

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

    The first time I saw this workout, I skipped over it….;) going at it today!!!

  • Monstrosity5

    Great, great, great!!!
    Kept the clock running the entire time… no time for breaks!
    Total Time:  23:17

    P1
    Round 1 & 2
    SB Squat R:  13-12; 14-12
    Plank Push Up: 9-9; 10-9
    SB Squat L: 13-12; 14-12
    Plank Push Up: 9-9; 10-9

    P2
    Round 1 Time:  3:22
    Round 2 Time: 3:17

    P3
    Round 1 & 2
    SB Mini Squat R:  23-23; 23-25
    SGirl Push Up: 10-10; 10-11
    SB Mini Squat L: 23-23-25-25SGirl Push Up: 10-10; 11-11

  • Milla

    hope you get better soon zuzana:)

  • http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby

    This one is going to be good!
    I have a guest-post from Leslie Cunningham on my blog today. It’s a reality check on how we feel about our bodies.
    http://www.benjity.wordpress.com 

  • Sheldond

    Awesome workout finished it in approx 30 min followed by a biceps workout!

  • Pavlina

    There is a lag between the sound and image of the first video, is the problem only mine?

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

    round 1 :9 8,5 7,8 8,7 7   4:18   14 20, 4 4,19 19, 5 4
    Round 2: 9 9 , 6 6, 9 10, 5 5  3:26 21 19,4 4 ,23 20, 44
    pushing hard…four minutes of skipping….

  • Felisha

    Sb sq R: 10, 10; 10, 10
    PJ Pu: 7 6; 7, 6
    Sb Sq L: 10, 10; 10, 10
    PJ Pu: 6.5, 6; 6, 6
    Part 2: 3:52; 3:34
    Sb MSq R: 25, 25; 24, 25
    Sg Pu: 5, 6; 5, 5.5
    Sb MSq L: 24, 25; 25, 25
    Sg Pu: 5.5, 6, 5, 5.5

    I did this workout on 4/18, and went 5:18 and 5:07 on Part 2. So happy with my improvement! I’m also doing real push ups now instead of on my knees.  Thanks Z & F :)

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

    I work out at least 5 days a week  I eat fairly healthy, however I seemed to have gained a substantial amount of weight in the last 45 days. By substantial I mean at least 8 pounds. I know my diet has been better at times(but its still not terrible) and I have slacked of on my running. ( I usually run twice a week 3-5 miles), but I have been doing these workouts on the days that I would usually run. What is more concerning is that in the last two years I have barley managed to take off any weight. Aside from what I mentioned already, I am baffled by my non existent weight loss. I push really hard during the workouts and I feel stronger than ever, my body however does not physically show the proof…..officially frustrated!

    • Anonymous

      Maybe see a doctor? sounds like a possible thyroid issue…

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

        This could be right, never thought of that. you….My mother suffers from a hypoactive thyroid. Oh geesh! Thanks for the advice!

  • Amandafit

    OH my goodness!  Proof that a lot of the pushing in the workouts is mental! I finished the first round and didn’t realize you had to repeat it!  Ugh!!!!  I was mentally deflated at first because I thought I was finished. I plugged through and rallied a little at the end. Good Luck everyone!

  • Anonymous

    Come to Lake Tahoe :D!

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

    Huh, I thought I already posted my scores, but they disappeared now! I’ll post them again :)
    Part 1:
    Squats:  12 11 13 13 12 11 13.5 13
    Plankjumps: 8 8 8 8 8 8 8 7
    Part 2: 2:28 and 2:13
    Part 3:
    Squats: 28 30 29 29 27 27 29 29
    Supergirls: 7 6 6 6 6.5 6.5 6 6
    Pretty average, but I’m happy with it! I stayed on my toes during all of the pushups though, which was a good thing :)

  • Anonymous

    Still cant workout on my foot :( but zuz you and freddy should make some life videos of your travels across California, i love the videos so much more than pictures.  but both are great and thank you for keeping us in the loop concerning your “injury”. idk what to call it lol

  • Anonymous

    Still cant workout on my foot :( but zuz you and freddy should make some life videos of your travels across California, i love the videos so much more than pictures.  but both are great and thank you for keeping us in the loop concerning your “injury”. idk what to call it lol

  • Mary

    Yikes, I’m going to try to do this today. I went for a good 2 mile run this morning and want to get in a workout before I shower. 

    Bodyrockers, does anyone have any help with this problem I’m having? The only time I’ve ever been able to lose a significant amount of weight (about 30 pounds) was about four years ago. I ate horribly my sophomore year of college and my weight blew up to 180lbs. I was finally motivated to keep a food journal and workout — but I was eating like 800 calories a day and exercising for about two hours, at least five days a week. I loved the way I looked at 150 pounds — I’m 5’6″, so I wasn’t super skinny, but it just felt like the right weight (I even bought a bikini! for the first time!). Anyway, since then, I stopped starving myself, but three or so years later, I’m back at about 167. I really want to lose the extra weight. I’ve been Bodyrocking since the end of March — I started out 2-3 times a week to supplement my gym workouts, but now I do it 5-7 times a week. I stay fairly active and my job keeps me on my feet…but it also provides me with free soda (restaurant), which I’ve gotten into drinking too much. And while I usually eat well at home, I think I’m sabotaging it with the free soda at work and usually a really calorie-horrible snack at night (like a slice of my boyfriend’s pizza, or some brownies, or something out of nowhere!). I used to abide by keeping treats like that to once a week, but it didn’t last that long…I think it’s something I really want to implement but I don’t really know how. Does anyone else have this problem? What do you do?

    • Anonymous

      I started with BR a month earlier in February and I already experience what Zuz is talking about when she says, that your diet can ruin all your efforts when your working out.. The first 3 months or so, when the weekly diet challenges were still on, I pretty much followed all of them and lost 5 kilos (I’m 1.75 m and now weigh 55 kilo, which is not enough, I know, I even didn’t want to loose weight, but due to the strict diet I did. gaining it all back as muscles ;)) Anyhow, now that I let my diet slip I not only stopped to loose weight, but there are as well no major changes in the appearance of my muscles, so to speak. ^^ (I hope you know what I mean). so I will try to eat as clean as possible again. and as you already analysed, the soda and night snacks are really bad! can’t you just get free water at your work? or take a bottle of water with you? where i live I can drink the tab water, so it doesn’t cost me anything as well. I don’t know about your region. and eating those little “sins” from time to time is ok, but at least after your WO, at night, when you lay down for hours after that, you metabolism goes into sleep mode as well and has now chance whatsoever to burn these calories.
      so mary, let us both start eating clean again from now on! =)

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

      Funny, I just said the same thing. My diet is decent and I workout pretty hard, but I am failing to SEE any real results, I feel stronger, but Im definitely not leaner. Another BodyRocker suggested I have my thyroid checked.

      • Felisha

        Have you tried logging your calories and exercise for a few days? I know it’s a pain, but you might find your eating way too little, or at maintenance level.

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

          Thanks Felisha! I started logging my meals today, so hopefully this helps me understand the bigger picture.

    • Anonymous

      Sorry this is so long!

      Soda is probably one of the worst healthy-diet saboteurs out there.  Not only is it full chemicals you don’t need, including calcium-leeching ones, but a 12oz can of coke has 40 grams of sugar…that’s alot!  Diet sodas, while calorie free, are terrible for you.
      Website about how soda affects your body :http://www.fitnesstipsforlife.com/the-effect-of-coca-cola-on-your-body.html
      Website about sugar in coke: http://newsburglar.com/2008/01/17/sugar-can-coke/
      Why diet soda is bad, if not worse: http://getfitslowly.com/2008/02/12/the-dangers-of-diet-soda/

      The good thing is that you can easily cut soda out.  If you don’t like water try making herbal iced.  Juice is high in sugar & lacks the fiber you would get if you ate a piece of fruit instead.  If I want juice I water it down, or slice fruit & let it soak in ice water (like spas do).

      A strict diet can also be too strict.  You said you only ate 800
      calories when you dieted.  If you don’t give your body the amount it
      needs for basic function (your BMR), your body will kick into starvation
      mode, where slows down your metabolism significantly.  If you body
      doesn’t get the fuel it needs, it breaks itself down, & I believe
      muscle gets taken out first.  Not fat. Horrible!  Muscle is what burns
      more calories at rest, so we want to keep that! 

      See this website for a long list of why you need to eat at least 1200
      calories a day, & more if you are active:
      http://www.healthkicker.com/726534565/reasons-why-you-must-eat-enough-calories/

      I lost about 15 pounds a few years ago.  Drama in my life caused anxiety, which reduced my appetite.  I kept the weight off long after my [voracious] appetite returned & it took discipline.  I really watched my portions & didn’t eat delicious things that I knew were unhealthy.  Sometime last year, I stopped being so strict.  I didn’t watch my portions, ate a cookie here & there, ate chips once in a while, & guess what.  I didn’t gain back all of the weight, but have about half of it back.  In all that time, I worked out religiously.  I currently eat relatively healthy, but I know I need to cut portion size & stop eating cookies if my husband has them.  I also have to watch how often I have a glass of wine.  (Do you know that 1 gram of alcohol has 7 calories?  1 gram of carbohydrate/protein has 4 cal, & fat has 9 cal/g).  I am working back to my ideal.  This time it’s not a number on the scale, it’s this: can I see my abs? 

      I work a long day (10 hours) & have an hour commute each way….if I don’t pack my own food, I will ruin my workout efforts with bad options out of desperation!  Here’s what I do so that I don’t find myself starving at work, making bad snack/lunch choices:

      **Pack lunch, all snack, & make breakfast the night before.  If I can, sometimes I’ll make two days worth to save time.**  At first it’s a pain, but it’s worth the time. 

      BREAKFASTS: smoothie (1 scoop protein powder – no fake sugar-, 1 cup berries, 9 almonds, 1/2 cup oatmeal, handful of spinach, water to fill the rest of the 16oz cup), or plain yogurt with berries & nuts, or cottage cheese with berries or pineapple & nuts, eggs with veggies, oatmeal with fruit, milk, & nuts….etc.  All of these breakfasts (except the eggs) are things I can eat in my car, & are balanced with slow carbs, protein, & healthy fat.  That mean I stay full about 4 hours.
      SNACKS: I usually eat a snack ~ 3 hours after breakfast, & ~ 3 hours after lunch. Veggies with white bean garlic dip (blend this: 1 can cannelinni beans, 2 cloves garlic, rosemary or other herb, salt, pepper, a little cayenne pepper, juice of 1 lemon, a LITTLE olive oil (~1-2Tbsp), & water if it’s too thick), cheese stick with small piece of fruit, small piece of fruit with ~ 3 almonds, celery + peanut butter, small portion of yogurt with fruit & nuts…1/3 the size of breakfast).  I tend to bring those the most, because it’s easy. 
      LUNCH:  At work I eat after I’ve worked out, & it’s usually salad.  I mainly use balsamic vinegar  a little olive oil rather than dressing.  If I have leftovers, I throw them on top of lettuce/spinach/tomato & don’t use dressing. Sometimes I make wraps on this 100 calorie high fiber wrap called “flat out” or la tortilla factory’s 100 cal original tortilla.  I like tuna salad made with plain yogurt instead of mayo with of spinach, all rolled up.  I also put alot of veggies into my tuna salad.  On my days off I eat salad or an egg-veggie scramble.  The white bean dip I mentioned in snacks is also good on wraps or in sandwiches as a spread.
      DINNER: Usually meat, something starchy for my husband (who always has a six pack), & veggies. 
      I used to have an even longer workday: 8 hours of school – which was on my feet in a hospital, + 1 hour drive home, then 8 hours of work.  That’s when I got into the habit of preparing all my meals ahead of time.  I used to make large batches of homemade soup, chili, or fajitas, portion them out in containers, then freeze them.  Back then I would bring my dinner with me too.  It saved me calories & money.  I still do this sometimes. 

      Wow, that’s long.

  • Vivi

    As I can’t do this one today, I did 2 old ones.
    “Ab-static Challenge” & “LA hard body Workout” to beat my PB !

    Have a nice day everyone ! <3

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

    It is 24°C in my apartment now, even more in my bedroom above my living room, but I did this anyway. I skipped yesterdays workout because of the extreme weather and I really didn’t want to miss another day… And when I saw that we are gonna do THIS WORKOUT today, I was like: Nooooooo! I am trying to avoid this one everytime I reach for an older workout, I hated this one before!!! But I loved it today, even though I was almost passing out after 1st round and I was struggling a lot in the time challenge part in 2nd round, I didn’t give up and finished strong and confident :) and I killed my old score as well! :)))

    My new score (vs. old score)
    ROUND 1 / ROUND 2
    1) Sandbag Squats (L-R-L-R) 13-12-12-11 / 12-11-11-11 (old 10-9-8-8 / 11-9-9-10)
    2) Plank Jump Pushup 7-5-5-5 / 7-5-5-5 (old 5-4-4-4 / 4-4-4-5)

    Time challenge part – 4:23 / 4:46 (old times 4:47 / 4:55)

    3) Sandbag Mini Squats (L-R-L-R) 28-28-23-26 / 23-24-20-22 (old 25-23-22-23 / 26-24-20-22)
    4) SuperGirl Pushups 5-4-4-5 / 4-5-4-5 (old 5-4-4-4 / 4-4-3-4)

    Gonna do some showering, cooking and watching Battlestar Galactica, I expect to sleep like a baby today :) Thanks for revisiting this workout! 

  • Janessa Reimer

    I’ve done this workout once before….when i saw that it was todays i groaned inside…but i enjoyed it this time! sweat was just dripping off of me!
    sandbag squat R: 11.12.12.12 (old scores: 8.10.12.12)
    sandbag squat L: 12.12.12.12 (old scores: 9.11.12.12)
    Plank jump pushups: 8.8.8.8/ 8.8.8.7 (old scores: 4.5.5.5/5.4.5.6)
    Time challenge: 3:12 (old 4.12)   3:29 (old 3:24)
    sandbag mini squats: 28.27.28.28/29.29.29.28 (oldscores: 25.26.27.27/24.25.27.27)
    supergirl pushups: 8.8.8.8/8.8.8.8 (old scores: 5.6.6.6/6.6.6.6)

    this workout is just what i needed! I feel soooo gooood right now!

  • Samanthina

     Oh my gosh! I’m such a stupid! I didn’t notice that we must repeat the 1 part of the workout 2 times,so i did it just 1 time.Hre are my scores:
    1part:
    Sandbag squat-8,9,10,9
    Plank Jump-8,9,8,9

    2part:1 round-02:41 min. 2round-02:35min.

    3part:
    Sandbag mini squat(right)-16,18
    Super girl push up-6,8
    Sandbag mini squat(left)-17,18
    Super girl push ups-7,7

    I wish good day to everyone and get well soon, Zuzana:)

  • Vala

    This is one of my favourite workouts!
    It goes by so fast (although it’s longer than the 12 minute workouts) and I always have the most incredible sweat and feel the will to give my maximum. I don’t know why this WO does this to me, but I love it for these reasons.

    I)

    Sandbag Squat R – 11 – 10 // 13 – 12

    Plank Jump Push Up – 9 – 8 // 9 – 8

    Sandbag Squat L – 11 – 10 // 13 – 12

    Plank Jump Push Up – 9 – 8 // 9-8

    II)

    4:00 minutes (did 6 instead of 5 rounds by mistake) // 3:16 minutes

    III)

    Sandbag Mini Squat R – 20 – 21 // 25 – 22

    Supergirl Push Up 8 – 7 // 8 – 7

    Sandbag Mini Squat L – 20 – 21 // 22 – 23

    Supergirl Push Up – 8 – 7,5 // 7 – 7,5

    I did this WO back in march with 22lbs, this time I used 26,5lbs and I managed to do 64,5 reps more than last time :) Yay. Time Challenge is about the same though.

  • http://delightfultastebuds.com Jos

    Ok I did this although not exactly beat my old PRs.
    Part #1
    - Sandbag squat (Right) R1: 10 / 8 // R2: 11 / 9 (old R1: 10 / 8 // R2: 11 /8)
    - Plank Jump and Push Up R1: 9 / 7 // R2: 8 / 7 (old R1: 8 /7 // R2: 9 / 6)
    - Sandbag squat (Left) R1: 9 / 8 // R2: 8 / 8 (old R1: 8 / 8 // R2: 8 / 8)
    - Plank Jump and Push Up R1: 8 / 7 // R2: 6 /7 (old 8 / 8 // R2: 6 /6)

    Part #2
    R1: 3:38 // R2: 3:30 (old R1: 3:47 // R2: 3:41)

    Part #3
    Sandbag mini squat (Right) R1: 20 / 15 // R2: 20 / 14 (old R1: 19 / 15 // R2: 20 / 14)
    - Supergirl Push Up R1: 7 / 6 // R2: 7 / 5 (old R1: 6 / 6 // R2: 6 / 6)
    - Sandbag mini squat (Left) R1: 16 / 18 // R2: 16 / 15 (old R1: 15 / 14 // R2: 13 / 14)
    - Supergirl Push Up R1: 6 / 6 // R2: 6 / 5 (old R1: 6 / 5 // R2: 6 / 6)

    I used my 15lbs backpack, which was kinda awkward whenever I tried to put it on my shoulder :/ thus I wasted time just adjusting it. Next time I might use a 15lbs dumbbell instead. I struggled a lot at Part 2 but pushed hard and that was the only part that I’m glad I actually beat my old time!

  • http://delightfultastebuds.com Jos

    Ok I did this although not exactly beat my old PRs.
    Part #1
    - Sandbag squat (Right) R1: 10 / 8 // R2: 11 / 9 (old R1: 10 / 8 // R2: 11 /8)
    - Plank Jump and Push Up R1: 9 / 7 // R2: 8 / 7 (old R1: 8 /7 // R2: 9 / 6)
    - Sandbag squat (Left) R1: 9 / 8 // R2: 8 / 8 (old R1: 8 / 8 // R2: 8 / 8)
    - Plank Jump and Push Up R1: 8 / 7 // R2: 6 /7 (old 8 / 8 // R2: 6 /6)

    Part #2
    R1: 3:38 // R2: 3:30 (old R1: 3:47 // R2: 3:41)

    Part #3
    Sandbag mini squat (Right) R1: 20 / 15 // R2: 20 / 14 (old R1: 19 / 15 // R2: 20 / 14)
    - Supergirl Push Up R1: 7 / 6 // R2: 7 / 5 (old R1: 6 / 6 // R2: 6 / 6)
    - Sandbag mini squat (Left) R1: 16 / 18 // R2: 16 / 15 (old R1: 15 / 14 // R2: 13 / 14)
    - Supergirl Push Up R1: 6 / 6 // R2: 6 / 5 (old R1: 6 / 5 // R2: 6 / 6)

    I used my 15lbs backpack, which was kinda awkward whenever I tried to put it on my shoulder :/ thus I wasted time just adjusting it. Next time I might use a 15lbs dumbbell instead. I struggled a lot at Part 2 but pushed hard and that was the only part that I’m glad I actually beat my old time!

  • NU-nu Nour

    FINISHED!!

    sandbag squats (left): 11 ,11 –    12, 9
    plank jump push up: 9 , 9  –    9, 8
    sandbag squats (right): 10 , 10  -    12, 11
    plunk jump push ups: 8 , 8  –     6, 7

    time challenge: 3;41  -  3:17

    sandbag mini squat (left): 28, 28   -   30, 30
    super girl push up: 8, 7    -    6, 6

    sandbag mini squat(right): 28, 29    -   31, 30
    super girl push up: 7, 7    -  6, 6

  • Daphedan

    almost gave up after round 1, but I’m so glad that I stuck with it.  My time for the whole workout was 26:17.  I’m proud of that, especially since it’s only a few seconds longer than Zuzana’s.

  • MariaBjørgJepsen

    Get well soon, Zuzie! I have never had any kind of surgery done in my mouth, but I have heard it is one of the worst pains possible :(

    Oh my STARS, I don’t remember the last time I sweated this much. Incredible feeling of those salty drops running down from all over my body. My forehead litterally made small polls on my mat during the second set, ha ha :)
    This is my 2. workout for today, which made it extra challenging for me. I did “Sexy Pain Train” this morning, an old quick favourite of mine. Time flyes by when you do it! : http://www.bodyrock.tv/2010/06/08/sexy-pain-train-workout/.

    I just searched and found my old scores from February ( ).
    Today I used 15 kilos, almost double up :)
    I seem to have beaten my personal best.

    My scores:

    Part 1:
    Sandbag Squat, 15 kg. Right leg: 17,5-16-19-17    (14-11-16-13 + 8 kg)
    Sandbag Squat, 15 kg. Left leg: 16-16-17-17,5    (13-13-14-13 + 8 kg)
    Plank Jump Push Up: 12-11-11-11-11-10-10-10   (8-8-8-7-8-8-8-8)Part 2: 1.: 02:30  (02:49)2:  02:12  (02:10)
    Part 3:Sandbag Mini Squat, 15 kg. Right leg: 38-36-40-38   (29-30-33-30)Sandbag Mini Squat, 15 kg. Left leg: 36-36-38-38   (30-28-32-32)Super Girl Push-Ups (HARD!): 10,5-10-10-10-12-10-9-10    (8-7-7-6,5-7-7-7-7)

    Off to relax and re-energize for tomorrow morning’s sweat :) Enjoy your evening, BodyRockers!
    Love, Maria

    • Anonymous

      The sweat was unbelievable with me too! I looked like I just came out of the shower LOL. It got in my eyes and everything! 
      Good job on your scores!! Amazing!!

      • MariaBjørgJepsen

        Hey Harmony ;)
        It is amazing, right? Now I am trying to imagine a whole CROWD of BodyRockers after doing this workout. All hot, drenched in sweat and flying in the sky with happiness! ha ha. Awesome vision!!! I also got a lot in my eyes, just like Zuzie in the video, ha ha. Thank you so much for your compliment, it warms my heart :)
        Love, Maria

        • Kat:)

          Maria,
          I gotta say your a sweetheart :) you always give out lots of compliments!!  :)

          • MariaBjørgJepsen

            Hi Kat :) Awww, that is SO sweet, I can’t thank you enough for that lovely comment. I am only being myself and honest towards all my great friends here. Yes, I mean “friends”, because that is what I truly believe that we all are. I know how great and motivating it feels to get a compliment, so I love to give out as many as possible :) Can I ask you, where are you from?
            Love, Maria 

          • kat

            I am from Texas :) and your absolutely right we are friends and we do motivate one another that is why I love it here :)

          • Lydia

            where in texas- i am from Houston :)

          • Kat:)

            San Antonio :)

          • Lydia

            :) LOVE it!

    • Vivi

      Very good score with 15kg !!!! I would like so much redo it today !!:( And I have too this one I would like to do “Sexy pain train” ! A little more and we still made the same by chance. But I couldn’t too because of one leg squat which are impossible yet with my butt Grrr
      I never do this exercise in this way, always leg by leg. It feel very challenging !!!

      I prefer to moderate little, I am too much afraid of injuring myself more !!

      Time to diner here. And tomorrow evening, here in France it is FIREWORKS !! cool for the kids! (and us :p !!)

      Have a good night,
      kiss <3

      • MariaBjørgJepsen

        Thank you so much, dearest Vivi :) I hope your injury is getting better? Maybe you should consider seeing your doctor or a physiotherapist? I don’t want you to suffer so much. I am glad you try not to provoce your spasm, by keeping your legs calm. I can’t do the one-leg-squats myself yet, but I do them halfway, which also works okay. What are you celebrating tomorrow, the Bastille Day? Enjoy your dinner and evening.
        Hugs from Maria <3

  • Anonymous

    FUN! Love this workout. My second time doing it and almost tripled all of my scores!
    Don’t have time to post my scores, going on a bike ride!

  • Anonymous

    Quick question for bodyrockers (or Freddy and Zuz)…. which is the best type of sneaker for this type of training? Cross trainers? 

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

    This was brutal.  I didn’t think I would make it, but I kept repeating to myself “I’m a bodyrocker and I don’t quit”.  It worked.  I made it through…barely ;)
    Here are my scores:
    Pt1
    1.  Sandbag Squats -20 lbs -Right:  round 1– 8, 8,  round 2– 7, 6
    2. Plank Jump Pushups:  Round 1–6, 6  round 2–6, 6
    3. Sandbag Squats Left:  round 1–8.5, 6   Round 2–7, 7
    4. Plank Jump Push Up: Round 1–6.5, 5  Round 2–5, 5

    Pt 2
    Round 1 4:45, Round 2 4:29

    Pt 3
    1.  Mini Sandbag Squat right:  Round 1–21, 20  Round 2–23 17
    2.  Super Girl Push Up:  Round 1–5, 3  Round 2–5, 5
    3.  Mini Sand bag Squat left:  round 1–17, 16  round 2–20, 14
    4.  Super Girl Pushup:  round 1–4, 4 round 2–5, 4

  • michelle

    ok so one workd BRUTAL I made it harder on myself becuase I thought it said repeat 3 x ‘s….. I was cursing BodyRock….. but loved it

  • Anonymous

    Power :)

  • Bohdanam

    35 lbs bag
    1)         1)             2) 2:4611 9       13 9            2:45
    9 8         13 10
    10 7        11 10
    8 9          9 12
     
    3)        3)
    25 27     30 29
    12 10      12 12
    28 27       30 30
    11 11       10 10

  • MariaBjørgJepsen

    Well done, Tazin :) You better be proud, because less reps with no modifications are still much harder to perform than the modified ones. Great Rockin’! And don’t ever spend so much time worrying about something you ate. It is the past, hence you cant change it. Move on and get joy from a great workout. Life is too short for all our “minor” worries. If you normally eat well, then it won’t hurt you this one time. You sound like a true BodyRocker!
    Love, Maria

  • MariaBjørgJepsen

    Well done, Tazin :) You better be proud, because less reps with no modifications are still much harder to perform than the modified ones. Great Rockin’! And don’t ever spend so much time worrying about something you ate. It is the past, hence you cant change it. Move on and get joy from a great workout. Life is too short for all our “minor” worries. If you normally eat well, then it won’t hurt you this one time. You sound like a true BodyRocker!
    Love, Maria

  • Kat:)

    Major sweat!!
    Here are my scores
    sb sq R 9 8
    plank jump pu 6 7
    sb sq L 8 8
    Plank jump pu 6 8
    time Challenge 2:41
    sb mini sq r 26 25
    supergirl pu 7 6
    sb mini sq L 25 25
    supergirl pu 6 7
    Round 2
    sb sq R 10 10
    plank jump pu 8 8
    sb sq L 10 10
    plank jump pu 8 8
    time challenge 2:32
    sb mini sq R 26 26
    supergirl pu 7 7
    sb mini sq L 26 26
    supergirl pu 7 6.5
    Thank you for the sweat Zuzana and Freddy :)

  • Mary Lou

    Yay! Beat my old numbers!

    sandbag squat right: 8, 7  -  8, 8  3 more than last time
    plank jump push up: 6, 6  -  6, 5   2 more than last time
    sandbag squat left:  8, 7  -  8, 8   4 more than last time
    plank jump push up:  5, 6  -  5, 5   1.5 more than last time
    time challenge: 3:20 (1:18 faster!)  3:26 (1:11 faster!)
    sandbag mini squat right: 20, 20  -  21, 20  15 more than last time!
    supergirl push ups: 5, 5  -  5, 5    3 more than last time
    sandbag mini squat left:  20, 21  -  20, 19  15 more than last time!
    supergirl push ups: 5, 5  -  5, 5    1 more than last time.

  • AudraFit

    I did this workout with just my bodyweight for the squats because I already did a heavy weight train session on my lower body yesterday. Obviously, I cranked out more reps but I found it to be just as effective :)

    Squats: 12/14/11/11/13/11/13/14
    PlankJumpPushup: 9/9/9/8/10/7/7/7

    Part 2: 2:21 — 2:33

    MiniSquats: 27/27/27/26/25/27/26/26
    SupergirlPushups: 11/11/10/10/10/7/7/6

    Wow! Part 2 improved by more than a minute each round this time and I never thought that pushups could get easier! lol! Still not done tho, aaahhhhh! Got to get in some upper body weight training now :) Great idea on reposting this one Zuzana!

  • Anonymous

    Hey!

    I thought I would not gonna do this. I came home from work after a stressful week and got me some candy to just spend the evening in bed watching TV. I took a look a the workout and thought:”HELL… NO!”. Few minutes later I thought I could try and quit after 4 minutes, I would have tried at least.
    What should I say? I completed, my scores are:
    SSr: 10, 8, 12, 10
    PJPu: 5, 5, 6, 4,
    SSl: 8, 8, 9, 10
    PJPu: 5, 5, 5, 4
    Time challenge: about 4 min./ 3 min.
    SmSr: 22, 21, 25, 22
    SGPu: 5, 5, 5, 5
    SmSl: 22, 20, 25, 21
    SGPu: 5, 5, 4, 5

    + I’m not interested in candy anymore. :-)

    (Zuzana, where did you get the pants? I want those!)

  • Lisa

    Yes, I was sweating about as much as you were in the video, Zuzana! Luckily I hadn’t put any makeup on yet, cause that would have been a waste of good makeup!

    My Scores: with a 20lb sandbag

    Round 1

    Sandbag Squat (right shoulder) – 10 reps, 10 reps

    Plank Jump Push Up – 8 reps, 8 reps

    Sandbag Squat (left shoulder) – 10 reps, 10 reps

    Plank Jump Push Up – 8.5 reps, 7.5 reps

    Time Challenge: 4 minutes 00 seconds

    Sandbag Mini Squats (right shoulder) – 20 reps, 20 reps

    Super Girl Push Ups – 6 reps, 5.5 reps

    Sandbag Mini Squats (left shoulder) – 20 reps, 20 reps

    Super Girl Push Ups – 6 reps, 6 reps

    Round 2

    Sandbag Squat (right shoulder) – 12 reps, 10 reps

    Plank Jump Push Up – 8.5reps, 7 reps

    Sandbag Squat (left shoulder) – 10 reps, 9 reps

    Plank Jump Push Up – 7 reps, 7 reps

    Time Challenge: 3 minutes 32 seconds

    Sandbag Mini Squats (right shoulder) – 21 reps, 21 reps

    Super Girl Push Ups – 7 reps, 6 reps

    Sandbag Mini Squats (left shoulder) – 21 reps, 21 reps

    Super Girl Push Ups – 7 reps, 5 reps

    Feels so good to have conquered this workout! It definitely helped during the last set of Mini Squats and Super Girl pushups to have “Killing in the Name” by Rage playing to get me through!

    Looking forward to seeing you back working out again, Zuzana. Soon, soon…and can’t wait to try your hummus recipe!!

  • Felisha

    Here’s a few to check out: http://www.sparkpeople.com , http://www.dailyburn.com , http://www.fitday.com , http://www.myfitnesspal.com . I really love SparkPeople, but I mainly use the Lose it! app on my iPod. It’s also free.

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

    Haha, it is like you don’t even need a warmup cause you are warmed up all the fraking day :D It is 9:30pm here and still 24,5°C, it is so hard to fall asleep in this, my bedroom is under the roof and it feels like HELL up there, even with opened windows. It started to rain a minute ago and storm is coming, I hope it will bring some cooler air :)

  • Sarah G

    Pt 1= Sandbag Squat (R) 10, 11,10, 9
    Plank Jump p.u.’s 6.5, 6.5 5.5, 5/ 6, 6, 5, 4.5
    Squat (L) 10, 10, 8, 9

    Pt 2 = 5:34/ 5:45

    Pt 3 = Sandbag minis (R) 27, 22, 25, 23
    Super girl push ups 6, 5, 5, 4/ 6.5, 5, 4, 5
    Sandbag minis (L) 16, 25, 19, 15

    I’m gonna go curl up and die now.. This is after nearly a month of not bodyrocking due to vacationing in Poland with family. I’ll come back to this again when I’m in better shape! But I’m proud I finished :) 

  • MariaBjørgJepsen

    Hey Sed :)
    Ha ha, don’t be jealous, even though it’s quite cute! I have been Rockin’ for good since primo October 2010! So 9-10 months now! You?

  • AudraFit

    Wow! Congrats on your 40 lb weight loss!

  • Anonymous

    o god i hate this workout haha, its so Brutal!!
    Sandbag with 15kg-11-10-10-10/12-8-7-9
    plank jump push up-8-8-7-7/7-9-8-7

    Time challange-3.45/3.59

    Sandbag mini-30-25-25-28/29-25-30-25
    supergirl push  up-6-7-6-7/7-4-6-4

  • Svenja R.

    Last time I did this one I did it with just my bodyweight. This time i added my new tentbag :P wich is about 10 lb. So I did less of the Squats but I even did more of the Mini Squats with the weight. That made me really proud :) cause I pushed soo hard today.

    hope your tooth will be better soon =) xoxo

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

    Oh wow.. sweat and water.. i am such a mess right now!
    took me: 24:06
    sandbag squat w/25lbs: 9, 10/10,10
    Plank jump: 6,6/6/5, 6,6/6,6 (both rounds)
    sandbag squat w/25lbs: 9,10/11,10
    Time challenge: 4:08/3:58
    Mini sandbag squat: 24,24/25,25
    Super girl pushups: 7,7/8,8 7,7/8,8
    Mini sandbag squat: 24,24/25,25

    I am dripping! I need my cool down, and then a shower. I feel so amazing! :)

  • Janessa Reimer

    wow that is super awesome! Good job!

  • Rachel Cross-Latino

    Zuzana,

    I am so proud of myself for completing this workout!! When I first decided to do it (instead of sneaking out of it by doing an older workout), I was already defeating myself in my head by thinking, “I’ll only do half the workout, going through it twice would be too hard.” Then I realized, I was already quitting before I’d even started–Brutus was on offense! So, I decided to do the WHOLE workout or die trying… and guess what! I did it and I’m alive to brag about it!  :D

    These are my scores. They’re not as good as yours, but I force myself to keep in mind that they are MY SCORES, no one else’s. It’s all about self-improvement. :)

    ROUND 1
    Sandbag Squat: 8, 7, 9, 7
    Plank Jump Push Ups: 4.5, 6, 6, 5.5
    Time Challenge: 3:43
    Sandbag Mini-Squat: 20, 17, 20, 17
    SuperGirl Push Ups: 4.5, 5.5, 5, 6

    ROUND 2
    Sandbag Squat: 9, 7, 8, 9
    Plank Jump Push Ups: 7, 6.5, 6. 6.5
    Time Challenge: 3:50
    Sandbag Mini-Squat: 19, 18, 20, 17
    SuperGirl Push Ups: 5.5, 5.5, 5.5, 6.5

    ♥

    • Sarah G

      Good thing you stopped Brutus in his tracks. That’s the Bodyrocker spirit! You’ve got a great balanced view of your scores, too, so be proud! Very proud!

  • http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby

    Hope you are feeling better Zuzana.  -
    my time 26:50
    http://www.benjity.wordpress.com 

  • Ricarda33

    I think I did this workout before, just can’t find my #s for it….
    this time my scores are:
    Part 1:10/10/9/10
               6/6/7/7
    Part 2: 3:41 min
    Part 3: 27/25/26/26
                6/6/6/5
    Part 1: 10/10/9/9
                 6/6/7/6
    Part 2: 4:31 min
    Part 3: 26/24/26/24
                4/4/5/5
    Now I’m wiped out!!!!!!
    If all the sweat running down on me is fat crying, how comes I’m  still beeing seen?! ;)))  Lol

    • AudraFit

      I love that “sweat is fat crying”, lol! Better yet, “Sweat is Brutus crying!”

  • Anonymous

    I remember the first time this workout came around because it scared me off.  Today, I not only finished it, but did all full push ups.  Yesterday I did knee push-ups in my workout & felt bad about it.  I was a gross sweaty mess, but I followed with 3 rounds of 10/30 ninja jump tucks, & a combo move, then a long stretch.

    I used a 20# DB for all weighted exercises

    Squat RT 12-11 / 11-9
    Plank Jump PU 8-7 / 7-6.5
    Squat LT 10-12 / 10-10
    Plank Jump PU 7-7 / 6-6

    Part 3: 3:57 / Part 5: 4:29

    Squat Pulse RT 29-29 / 29-26
    Supergirl PU 6-6 / 6-6
    Squat Pulse LT 28-26 / 23-26
    Supergirl PU 6-6 / 6-6

    Ninja Jump Tuck 8-7-6
    1 leg bridge leg lift- butt lift- star crunch
    LT leg 5-5.5-6
    RT leg 6-5-6

    Thanks for another awesome workout :)

  • Anonymous

    There was a glitch with these settings and we are working on getting it fixed ASAP :)

  • Anonymous

    I haven’t done this workout, but I alredy checked it out before, but couldn’t do the 2nd part because I didn’t have space, so at the time I chose othe workout to do. But now I have the space to rollover, and I’m excited to try this workout tomorrow morning!
    Bodyrockers are the best!!!!

  • Anonymous

    Just did this workout before running out the door to pick the kids up from camps. Busy day, so with just 12 minutes to spare I did half of this workout.  And thank you it was just what I needed with standing in the kitchen doing food prep all morning!
    Here are my scores:

    Part 1: 
    13-11
     8-9
    11-11
    8.5-9

    Part 2:
    3:25:16 (this seemed fast compared to others so I will double check that I did the combo properly.  But I was in a hurry so I had adrenaline on my side!)

    Part 3:
    23-26
    5-5
    25-26
    5-5

    • Anonymous

      Yup! Did the combo right.  Will be interesting to see my time on the next go round.

  • http://www.facebook.com/people/Mark-Morris/539671127 Mark Morris

    Sir, yes Sir! 

    Blimey, this was a tough one.  But a really, really fun one too!  I went full out first time round and then tried to match my scores the second.  By and large a success.  Hurrah!Squats – 12,11,11,12/ 14,15,16,15/ Junp push-ups – 7,7,7,7/ 7,7,7,7/ Phase 2 – 5m 36s/ 5m 27s/ Mini-squats – 23,22,23,22/ 29,29,26,29/ Super(man) push-ups – 8,9,9,9/ 9,9,9,9

  • kat

    Aww. Congrats on your new baby :)

  • AudraFit

    I know what you mean ;) After my 2nd child I also never thought I could lose the baby weight. I still can’t believe I’m in smaller clothing sizes than I was wearing in high school lol!

  • Alana6

    Last time I did this work out was 23rd May 2011 and am pleased to say I beat all my scores by a rep or 2 and my sand bag is also 3kg heavier than last time- yay, plus in part 2 I beat my times by 10 and 30 secs respectively. So all round feeling fitter and stronger. Thanks body rock!!!

  • tee

    just do your best and keep on trying. 
     try doing pendulms off a short stool if you’re not flexible enough to do off floor.
    for diet look through food & diet bar at top, plus under bodyrockers you can find recipes as well

  • Lisa

    Check out the “Food and Diet” section and scroll down to the first 5 Diet Challenges. There is some good advice on how to start eating healthier, portion control and some great recipes.

  • Kendra

    Whew! This was tough! And fantastic.  I honestly don’t know how some poeple got 2 minutes on hte time challenge!?!?!  Did they maybe not do the second part (the reverse) back to the pendulums?  Oh well, I got nice and sweaty!  Here you go:

    sandbag squat R: (Round 1): 11-10 (Round  2): 10-8.5
    plank jump push up: 8-8.5; 6-7
    sandbag squat L: 11-8; 8-8
    plank jump push up: 8-7.5; 6-5

    TIme challenge: 4:05; (timer didn’t work right the second time! I did 4 rounds in 3:00 though, and then stopped for a sec because my water spilled)

    sandbag mini squat R: 32-28; 31-31
    supergirl pushups: 7-6; 6-6
    sandbag mini squat L: 28-30; 28-29
    supergirl pushups: 7-6; 5-5

    Happy BodyRocking!  This is such a joy in my life. :)

  • http://www.facebook.com/profile.php?id=13948383 Anna Englund

    Lordy!! That was BRUTAL!! Now I know where brutus’s name comes from. YIKES! Been Bodyrocking since late May and this has been the hardest yet. The only thing that kept me from quitting was thinking of all the men and women in the military who do workouts harder than this, risk their lives daily and rarely see their family. Thanks guys, for your service and inspiration. Just the motivation I needed!

    My scores aren’t good but I’m glad I managed to push through and complete it:
    ss:4,5;5,6
    pj: 5,4;6,4
    ss:5,5;6,7
    pj: 4,3; 2,6

    Time 8, 7

    sm: 16,12; 20,16
    sgpu: 3,5; 4,2
    sm: 14,15; 14,15
    sgpu: 4,4; 3,4

  • Anonymous

    I am so excited I will be doing this workout tomorrow.  I have not been feeling well today since I was up late last noght with my baby who has a cold in the summertime.  So my morning has not been the best but I came home and used my children as human weights and ran around the house with them.  It felt so good.  Can’t wait to do this! LEt u know my scores tomorrow!

  • Anonymous

    Don’t worry! As you keep doing the workouts, you will get stronger. Make sure you do stretching afterwards. This will help with flexibility. Remember that it doesn’t matter if you don’t do the exercise EXACTLY like (or as fast as) Zuzana. What matters is that it feels intense for you. If at the end of the workout you feel like it completely kicked your butt, then you did great! Keep it up! :)
    Also, like Lisa said, there are plenty of eating tips and recipes in the food and diet section. There are a lot of vegetarian choices, too.

  • Anonymous

    I ORDERED MY DIP BAR!!!! YEAY!!!  Can’t wait to get it :) 

  • Kendra

    Hi TGaudet! 

    I don’t do anything else, but I do make sure I do 6 workouts a week.  Sometimes I do 2 in one day.  (Very) occasionally I’ll go for a run afterwards. I did that a lot at the beginning because I also felt odd doing less than 20 mins, but I’m busier now, and I don’t feel that I need it.  But you should be POOPED afterwards.  If you’re not, then you haven’t been pushing yourself, usually.  The thing is, most longer workout,s, like workouts I used to do on a dvd, really require the same amount of work, but are stretched out over time and less intense.  And remember–you’ll burn less calories in a 12 minute workout than a longer one, during the workout, but the intense workout will burn calories long afterwards, and ultimately burn more.

    I think the biggest thing is how you feel.  I know when I’ve had a good workout, whether it’s 12 minutes or 60.  But Zuzana says all the time–she only does these workouts, and they’re all you need to do.  Sometimes people who want to lose more weight will add in some light to moderate cardio.  But don’t caught in the trap of LONGER is BETTER.  It ISN’T.  Often, people see more results with HIIT because it’s not just the muslces and the body working during the workout–it’s also the repairing hte body does during rest.  That’s really important!

    Good luck!!! :)

  • MariaBjørgJepsen

    Nothing new posted yet for today, so I did this ol’ goodie: http://www.bodyrock.tv/2009/11/19/600-rep-workout/ and beat my personal best :)
    Have a GREAT day, dear fellow BodyRockers!
    Love, Maria

  • Ziba

    please let freddy do a workout and u film him :D 

  • Hanna

    Frecklefarm? Now that’s a nice name! I suppose I look somewhat similar haha! Should have given myself a more creative name. But there you go, not all us can be creative. There must be some bores in the world.

  • Annebelwind

    Hi everyone,

    My Scores:
    round 1
    Sandbag Squat (right shoulder) – 7 reps, 6 reps
    Plank Jump Push Up – 6 reps, 5 reps
    Sandbag Squat (left shoulder) – 8 reps, 6 reps
    Plank Jump Push Up – 6 reps, 5 reps

    Time Challenge: 3 minutes 27 seconds  (maybe i did something wrong)

    Sandbag Mini Squats (right shoulder) – 18 reps, 15 reps
    Super Girl Push Ups – 4 reps, 4 reps
    Sandbag Mini Squats (left shoulder) – 18 reps, 15 reps
    Super Girl Push Ups – 6 reps, 3 reps

    round 2
    Sandbag Squat (right shoulder) – 7 reps, 5 reps
    Plank Jump Push Up – 6 reps, 5 reps
    Sandbag Squat (left shoulder) – 7 reps, 8 reps
    Plank Jump Push Up – 4 reps, 5 reps

    Time Challenge: 3 minutes 34 seconds

    Sandbag Mini Squats (right shoulder) – 18 reps, 15 reps
    Super Girl Push Ups – 4 reps, 4 reps
    Sandbag Mini Squats (left shoulder) – 18 reps, 14 reps
    Super Girl Push Ups – 4 reps, 4 reps

    My time challange is faster than Zuzana’s but with all the other things I am much slower, so I think I might have done something wrong.. But don’t know what. Still a great workout!

  • Ioana_mo86

    Omg, I am so happy, I’ve improved so much since February when I last did this. I did more reps for each and every excercise, and for part 2 I improved my time by 2 minutes, it’s unbeliavble. %:46 last time, 3:52 now :D.
    Thank you guys for everything!! Have a great one :)

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

    I started bodyrocking a few weeks before you published this workout the first time.
    I thought “this girl is totally crazy. She ‘s a kind of superwoman. I’ll never be able to go through this one, NEVER”

    I continued thinking this way, but hoping I would be able to do it, In 2 or 3 years ^^.

    Yesterday you reloaded it, and I thought “I should give it a try, using the beginner’s variations”, minimizing what I would be able to do (sometimes I think I’ll always stay in the beginners’ mode :( )

    Today I woke up determined to do it.

    And I did
    Doing the regular form, as properly as I could
    Zuzana and Freddy, you can’t imagine how HAPPY I feel NOW !!!!!!
    Of course I was a little slow and I didn’t do as many reps as other bodyrockers, but I completed this F… B…S… Workout !!!!! Marines’ Workout !!!!!!!!
    I COMLETED THE NOT FOR CUCUMBERS / NOT FOR A..H… WORKOUT !!!!!!

    There as days like these, you feel like you could conquer the whole world. Today is this day !

    Thank you so much Zuzana, Freddy, to make me feel this way.
    With your regular, interesting, various, fun workouts.
    With your amazing smile, motivation, kindness, encouragements.
    Thank you, from the bottom of my heart.

    I hope these litlle words will help Zuzana to recover soon <3
    I send you a bunch of "bisous guérit-tout" (in French : "Healing everything kisses", that you give to children to help them ^^)

    Here are my scores : (using a 16 lbs sandbag)

    round 1

    Sandbag Squat (right shoulder) – 17/19

    Plank Jump Push Up – 4/5

    Sandbag Squat (left shoulder) – 7/7

    Plank Jump Push Up – 4,5/5

    Time Challenge: 5 mn 15 sec

    Sandbag Mini Squats (right shoulder) – 17/19

    Super Girl Push Ups – 3/4

    Sandbag Mini Squats (left shoulder) –18/19

    Super Girl Push Ups – 3/4

    round 2

    Sandbag Squat (right shoulder) – 8/8

    Plank Jump Push Up – 4/5

    Sandbag Squat (left shoulder) – 8/7

    Plank Jump Push Up – 5/4

    Time Challenge: 5 mn 57

    Sandbag Mini Squats (right shoulder) – 20/19

    Super Girl Push Ups – 4/3

    Sandbag Mini Squats (left shoulder) – 19/18

    Super Girl Push Ups – 3/3

    Keep the sweat ! And Smile !!!!!!!! :))))))))

    • Anonymous

      You are inspiring!  I also started body rocking shortly before this workout was posted, and I said to myself “Yeah, RIGHT!!  There is NO way I’ll EVER be able to do this…” and I chose a different workout for the day.  Now that she reposted this, I HAD to try it because I’m no cucumber either!!  I almost completed it…right in the middle of my second round, during the walking pushups, I wondered why my hand hurt SO bad.  I had developed a blister, so I thought I would just give up and be “OK” with completing the first round totally.  Well, as I was stretching, I thought, “WHAT AM I THINKING???”  I just took out all the pushups from the rest of the workout, and finished.  Now, I”m shopping for workout gloves, and I WILL do this again.  

      By the way, very good job on your reps.  

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

        Thank you very much for your nice comments :)

        Zuz and Freddy Rock !!!!!

    • http://www.facebook.com/profile.php?id=923751 Rori Alter

      YOU DID AMAZING

  • stefmonet32

    Hey Zuzana, I have a question about the combo: when you do it all the way through and end the set with 10 pendulums, do you then start the next set with 10 more. I guess i’m wondering if you do them back to back? I didn’t and got a time of around 3:25…..

    • ZoeRocker

      Yes you start with another 10 which means back to back.

  • Brittanyverner

     
     
    My Scores:
    round 1
    Sandbag Squat (right shoulder) – 11 reps, 9 reps
    Plank Jump Push Up – 6 reps, 6 reps
    Sandbag Squat (left shoulder) – 10 reps, 9 reps
    Plank Jump Push Up – 6 reps, 6 reps
    Time Challenge: 2 minutes 30 seconds
    Sandbag Mini Squats (right shoulder) – 21 reps, 16 reps
    Super Girl Push Ups – 5 reps, 5 reps
    Sandbag Mini Squats (left shoulder) – 19 reps, 16 reps
    Super Girl Push Ups – 4.5 reps, 5 reps
    round 2
    Sandbag Squat (right shoulder) – 9 reps, 7 reps
    Plank Jump Push Up – 6 reps, 6 reps
    Sandbag Squat (left shoulder) – 9 reps, 6 reps
    Plank Jump Push Up – 5 reps, 4 reps
    Time Challenge: 2 minutes 25 seconds
    Sandbag Mini Squats (right shoulder) – 18 reps, 11 reps
    Super Girl Push Ups – 4 reps, 5 reps
    Sandbag Mini Squats (left shoulder) – 14 reps, 12 reps
    Super Girl Push Ups – 4 reps, 5 reps
     
    I was sooooo excited to do this workout because my boyfriend gets out of Coast Guard Basic tomorrow!!!! So I felt super pumped to do something on the same level as he does! This was an AMAZING workout and I loved it! Thanks!

  • Vivi

    I did 2 old workout that I had already made before to try to beat my PB, and I did it !!
    I did
    550 rep fat massacre http://www.bodyrock.tv/2010/11/19/550-rep-fat-massacre/
    Ready to sweat http://www.bodyrock.tv/2011/01/25/ready-to-sweat-workout/

    A good sweaty !!! ready for Fireworks !!!

    Have a good day <3

    • ZoeRocker

      I love the 550 rep fat massacre!! Its my fave. Old trusty never let’s me down.

  • Gerrilee Schafer

    the pig dog was strong on this one, also know as Brutis, wanted to quit a bunch of times, but pushed through.  I used 25 lb in my sand bag, did the full proper squats with the butt squeeze at the top.
    1/ SB right 11-10-12-10.5                    old scores    12-14-11-14 using 18 lb dumb bell, not a full squat
    2/ plank jump PU 9-10-10-8                                    5-5-5-5
    3/ SB right 11-10-11-10.5                                       11-14-11-14
    4/ plank jump  PU 10-9-9-8                                     5-5-5-5
    timed rounds 3:38 and 3:49        2:42 and 2:43 but I missed 10 pendulums/set                                                    
    1/ SB mini left 24-20-25-22                                      19-21-20-20
    2/ SG PU 8-8-8-8                                                    7-8-7-7
    3/ SB mini right 21-23-23-22                                    18-21-19-20
    4/ SG PU 8-8-8-8                                                    7-7-7-7

    I know my form was much better this time and I could go much deeper into the squats.  this was my second ever body rock work out, and I thought this morning after finishing it, my god, how did I stick with this crazy girl?  So glad I did though.

    • Anonymous

      Congrats on sticking with it!

  • ۞ BodyRocker ♥ Beth ۞

    New Workout anyone ??? :)

    Can’t wait !!!

  • Anonymous

    This workout scared me the last time. I only did one round. But today, I told myself, “COMPLETE IT, WOMAN!” And I did!!! Here are my scores:

    Part I
    1. Sandbag squat (right) – 8, 6, 9, 7
    2. Plank jump push up – 7, 7, 6.5, 6
    3. Sandbag squat (left) – 8, 8, 7, 7
    4. Plank jump push up – 7, 6, 7, 6

    Part II
    Round 1 – 6:24
    Round 2 – 6:17

    Part III
    1. Sandbag mini squats (right) – 18, 15, 19, 17
    2. Super girl plank – 7, 8, 9, 9
    3. Sandbag mini squats (left) – 17, 15, 16, 16
    4. Super girl plank – 7, 8, 7, 7

    Only problem was I mistakenly did super girl plank instead super girl plank push up. I guess I was too excited to do this workout! lol.

    Thanks for this killer workout Zuzana and Freddy! How did other Bodyrockers do? =)

  • Anonymous

    Like everyone else I found this workout very difficult. I am very proud that I was able to complete it. I used a 25lb backpack

    Round 1 Scores:

    Sandbag Squat (right)- 12 and 11
    Plank Jump Push Up- 6 and 7
    Sandbag Squat (left)- 10 and 11
    Plank Jump Push Up- 7 and 6

    Time Challenge: 3:07

    Mini Sandbag Squat (right)- 26 and 20
    Supergirl Push Up- 12 and 11
    Mini Sandbag Squat (left)- 27 and 26
    Supergirl Push Up- 11 and 8

    Round 2 Scores:

    Sandbag Squat (right)- 22 and 12Plank Jump Push Up- 10 and 5Sandbag Squat (left)- 9 and 12Plank Jump Push Up- 6 an 6Time Challenge: 3:43Mini Sandbag Squat (right)- 18 and 11Supergirl Push Up- 6 and 6Mini Sandbag Squat (left)- 19 and 19Supergirl Push Up- 4 and 7

    Really ran out of fumes at the end, but I really wanted to earn my protein shake :)

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

      Awesome scores!! I know what you mean about running out of fumes! I also like to ‘earn’ my protein shake – AND my shower! =D x

  • Anonymous

    TGaudet- I’m under the impression that Zuzana does skipping as well as these workouts?? I think it’s important to incorporate some cardio into your routine and to be generally active on your rest days. Walk/bike to work, take the stairs rather than the elevator, play frisbee, tennis, hike, dance, anything to get your heart rate up and if you break a sweat even better. With a family this should be no problem.

    Personally I am training for a 5k at the end of the summer and go on 3 5k runs a week. Plus I do at least an hour of ashtanga yoga. Yogatoday.com posts a free hour long class every week (if you want to sign up for a membership use ‘teecomb’ as a referral). Zuzana and others say this is not necessary, but for me I personally enjoy exploring the city while jogging and the meditative state of yoga. 

  • Felisha

    I thought some of you might be interested in this article: http://www.marksdailyapple.com/meal-timing/ . It’s about how often you should eat.

    I did http://www.bodyrock.tv/2010/06/19/power-girl-or-boy-workout/ earlier and my legs felt dead from this workout. I guess those squats got to me more than I thought!

    • Anonymous

      I read some of the stuff from mark’s daily apple :) He’s good!
      I actually read this same article yesterday!! haha.
      I totally agree with intermitten fasting, and I’m starting to incorporate it twice a week.
      I am not the kind of person who needs to eat a lot. 5 times a day is too much and more times than not I end up oversnacking. But when I listen to my body to give hunger signals, I’m not hungry until late morning like 11 AM. and I don’t eat until dinner time around 5-6 PM. And I never binge– I eat clean. and I don’t force myself to cheat unless I feel like have a little piece of chocolate every other week. The only time I binge is when I eat 5x a day. It’s not natural for me. I’d rather go by eating less when my body wants to, and as long as I do strength workouts 2-3 times a week I won’t sacrifice muscle.
      I started following my signals and lost 5 lbs in one week and I have kept it off ! Plus I lost 2.5 inches all over.
      Diet is a personal factor. Some strategies may work for some, but not for another.

      Thanks for the share! Good site to read on :)

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

    Oh, poor Zuzana! I can imagine how you feel. I hate missing my daily BR workout, it almost makes me ill to not be able to exercise. Talking about which, I couldn’t do this one yesterday as I was in the city all day. Let’s say that was this week’s resting day and from today I’m back on the old track.

    I’m happy to report that I managed to beat my old score:
    round 1
    Sandbag Squat (right shoulder) – 12 reps, 12 reps
    Plank Jump Push Up – 8 reps, 8 reps
    Sandbag Squat (left shoulder) – 12 reps, 12 reps
    Plank Jump Push Up – 8.5 reps, 8 reps
    Time Challenge: 4 minutes 02 seconds
    Sandbag Mini Squats (right shoulder) – 27 reps, 27 reps
    Super Girl Push Ups – 7 reps, 8 reps
    Sandbag Mini Squats (left shoulder) – 26 reps, 27 reps
    Super Girl Push Ups – 8 reps, 8 reps
    round 2
    Sandbag Squat (right shoulder) – 12 reps, 12 reps
    Plank Jump Push Up – 8 reps, 7.5 reps
    Sandbag Squat (left shoulder) – 11 reps, 12 reps
    Plank Jump Push Up – 8 reps, 7 reps
    Time Challenge: 3 minutes 57 seconds
    Sandbag Mini Squats (right shoulder) – 24 reps, 26 reps
    Super Girl Push Ups – 8 reps, 6 reps
    Sandbag Mini Squats (left shoulder) – 26 reps, 24 reps
    Super Girl Push Ups – 6.5 reps, 7 reps

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

    I am happy to report not a huge change in my scores. My part 2 scores I beat by 2 mins the first round… I couldn’t do the rollover so I just did knees to tush to knees. But no other modifications otherwise. I don’t have time to do my scores right now, but I had a 30lb sandbag plus my baby-weight so i’m stoked. :)

    Marion… you just stick with it.. and it happens :) nice work

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

    I BEAT YOU BRUTUS I BEAT YOU!!!!!!!!!!!!!!!!!!!!!!!!!!

    Oh my GOSH! Brutal killer! This workout was AMAZING thank you so so much Freddy&Zuzana! I feel AMAZING and i feel like a BODYROCKER right now!!! I am so proud of myself for completing this workout as nasty Brutus was trying to convince me out… but i kicked him away and ROCKED it. =D

    Sandbag Squats~ Round 1: 11-10-10-10   Round 2: 12-11-12-12
    Time Challenge~ Round 1: 5:19  Round 2:  4:56
    Sandbag mini-squat~ Round 1: 21-21-23-24  Round 2: 26-24-25-26
    SuperGirl Pushups~ Round 1: 5-6-6-6  Round 2: 6-6-6-5

    I worked right up to my burnout… infact past burnout… hah. I attach a little victory picture of me feeling verrry happy!

    Thank you and much love! <3 x

    • Anonymous

      Yeah, go, girl!! :))) great scores, stephanie!! love the pic – it´s the “bodyrock smile” :))))))

      <3 it!!!

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

        Thank you Kathy – you really made my day with the bodyrock smile comment hehe! xx

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

    Great job! Love the pic! x

  • http://www.facebook.com/fatalfemme17 Tonya Banks

    I’ve never sweated soo hard in my life!! This work out was amazing!! Definitely one of my favorites!!

  • Anonymous

    Oh, hope you feel better, Zuzana!!! I wish you a lot of endurance and that you are able to do some workouts very soon. But don´t forget: the body is your best friend, listen to him :)

    Todays workout – wow – greeeeeat … sweat everywhere!!!! :D
    My scores (SB = 9kg):
    Part I:
    1. SB Squat (R): 6 8 11 9
    2. Plank jump push up: 7 6 8 7
    3. SB Squat (L): 8 7 10 10
    4. Plank jump push up: 8 6 6 6

    Part II:
    Time 1: 3:55
    Time 2: 3:17 (<— omg, I felt like speedy gonzales *haha*).

    Part III:
    1. SB mini squat (R): 20 21 22 21
    2. Super girl push up: 7 7 7 6
    3. SB mini squat (L): 21 20 20 20
    4. Super girl push up: 7 6 6 6

    Yeah, thanks  a lot :)

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    I did your 8 part total body workout today. It took me an hour and a half to get it finished. By the end of it, I wasn’t sweating anymore, which wasn’t a good sign. But I only had one more exercise to go, so….

    Anyway, now my hip flexors and butt muscles are sore. Which is a good sign! I didn’t think it was going to be that hard, but I hyper-extended my left knee cap when I did One Leg Hop Side Kick in the workout I did Tuesday, so I had to go easy on the leg a little bit. After all of that workout, I proceeded to have 2 whole eggs and 1 egg white scrambled with a small handful of real bacon bits and shredded cheese. Added spices to it as well. With the eggs, I sliced up 2  fresh strawberries and had a piece of toast with barely a layer of butter on it. For lunch, I had a few rice cakes and now I’m enjoying a real fruit smoothie that we juiced the fruit with. I just thought I’d share with all the Body Rockers here what I did today. You all have a great Body Rockin’ day!!

  • http://www.janetspreiter.com Janet

    I rode my mountain bike up the mountain and into the wilderness for a couple hours today.  Soooo peaceful.  Love it, love it, love it!!
    Figured I need to catch up on my Bodyrock, so before I hit the shower I did this one.

    ROUND 1
    Sandbag squat:12R- 10L-11R-10L
    plank jump push up:  6-6-6-6 I did these with a burpee style jump up…unintentional switcheroo
    time challenge 3:01 I check to see it I did this right and I did
    minisquats:26R-24L-22R-24L
    supergirl: 8-9-10-9

    ROUND 2 I attacked this round…
    sandbag squat:12R-6L-7R-9L
    burpee style plank jump push ups: 7-7-7-7
    time challenge: 2:47
    minisquats: 30R-29L-30R-30L
    supergirl:10-10-11-11

    I have been doing a fast for a full 5 days now.  So far no loss of strength and I feel great, so I will keep going a bit longer.  At this point I am adding a few pieces of fruit and veggie juices plus some magic green spirulina type powder. I feel super light and turbo charged.  

  • ZoeRocker

    Wow this one felt like it would never end!! However, I beat my PB which I am happy about.
    PT 1
    SBS(R)-10,9,10,8
    PJPU- 9,9,9,5
    SBS(L)- 10,9,9,9
    PJPU- 9,9,7,6
    PT 2
    3:34, 3:30
    PT 3
    SBMS(R)- 25,22,25,22
    SGPU- 7,7,7,6
    SBMS(L)- 24.20.24.21
    SGPU- 7,7,6,6

    My total time for this workout was 23:04. the first time was 25:09. I added up your times Zuzana, and it seems your time was 25:02, not 26:02. I thought so because the first time I did this, my times for part 2 were longer than yours. Miscalculation???

  • ZoeRocker

    Wow this one felt like it would never end!! However, I beat my PB which I am happy about.
    PT 1
    SBS(R)-10,9,10,8
    PJPU- 9,9,9,5
    SBS(L)- 10,9,9,9
    PJPU- 9,9,7,6
    PT 2
    3:34, 3:30
    PT 3
    SBMS(R)- 25,22,25,22
    SGPU- 7,7,7,6
    SBMS(L)- 24.20.24.21
    SGPU- 7,7,6,6

    My total time for this workout was 23:04. the first time was 25:09. I added up your times Zuzana, and it seems your time was 25:02, not 26:02. I thought so because the first time I did this, my times for part 2 were longer than yours. Miscalculation???

  • http://www.janetspreiter.com Janet

    And I just noticed I annihilated my old times when I did this back in february.  I’d had pretty equivalent workouts as warm up. Back then I used a 17.5 lb sandbag and now it is 25 lb. My old times:
    ROUND 1:S Squat: R9-L7-R8-L8plank push up:  8-8-7-8 (no burpee hops)3:39minisquats R10-L12-R9-L10 I did more like regular deep squatssupergirls: 6-7-7-6ROUND 2:S squat:R9-L7-R9-L7plankpush up: 8-7-7-84:13 including an extra round of 10 plank jumps each time minisquats:R12-L10-R10-L9supergirls 7-7-7-7So this is great improvement and goes to show you are never to old to improve!

  • ZoeRocker

    go to the bodyrockers section and search “pre-natal bodyrocking” there are 3 installments that a bodyrocker put together for othe pregnant bodyrockers. Wow I said bodyrockers a lot in that sentence…hehe.

  • ZoeRocker

    Wow! awesome scores!!

  • ZoeRocker

    I only do these workouts. It whipped me into shape super fast and I am keeping the weight off. I am much stronger for it also. I did start to pleateau about a month ago but I think I was not paying as much attention to my diet. That is a really important part of training this way. If you eat too much, or eat junk, you will sabotage your training. If you want to eat more or be less strict about diet, then you will have to work out more.

  • Anonymous

    OMG I was so exhausted beyond words from this workout! I told my husband how brutal it would be and that I was going to do it and he just nodded his head, lol!  I felt so good after doing this workout that at work today when no one was in the office I did my 30 burpees only 2 with pushups since my arms were exhausted from today’s w/o.  I finished them in 1min 47 seconds! I was so amazed and I working up so that I can do the 100 burpee challenge of reptiles or pushups, but today is officially a month since I have been doing BR and I have to say that I am so happy that I chose to do these w/o’s It has given me such a strong self in mind body and heart.  Thank you Zuzana for all your sincerity and your free videos!

    PART 1
    SB Squat (R. Shoulder): 12-11            2nd Round: 13-12
    Plank Jump Push Up: 7-8                    2nd Round: 8.5-8.5
    SB Squat (L. Shoulder): 11-12             2nd Round: 11-12
    Plank Jump Push Up: 8-8                    2nd Round: 8.5-9

    PART 2
    Round 1:   5:15
    Round 2:   4:41

    PART 3
    SB MIni Squat (R. Shoulder): 28-28     2nd Round: 28-31
    Super Girl Push Ups:  6.5-9                  2nd Round: 9-9
    SB MIni Squat (L. Shoulder): 27-28      2nd Round: 30-30
    Super Girl Push Ups:   7.5-8                 2nd Round: 9.5-9

    Plus my 30 Burpees later on at work and 10 minutes of cardio at work also. lol! I love it and feel so good!

  • Anonymous

    I forgot to post that my bag is 21.6 lbs.  It’s more than when I started a month ago with only 15 lbs.  I feel so good seeing my progress! Thank you Zuzana and BR’s!

  • http://twitter.com/misathemeb m

    i increased the weight in my sandbag today up to 15lbs! bad day to do that haha i was begging for mercy!

    1) Sandbag Squats (L-R-L-R) 8,8,8,8/9,8, 8,8
    2) Plank Jump Pushup 5, 5.5/5, 4

    Time challenge part – 4:54/4:36

    3) Sandbag Mini Squats (L-R-L-R) 25, 22, 25, 20/21, 25, 24, 20
    4) SuperGirl Pushups 5,4, 5,4/4,4, 4,4.5

  • Cindy

    I did this one at home today. This workout made sweat like crazy. My scores are:
    Sandbag Squat R 15-15  for Round 16-16 (10 KB)
    Plank Jump Push Up 8-8-9-9  Round2 8-8-7-7
    Round 1 4:30
    Round 2 3:30
    Sandbag Mini Squat R 26-26 Round2 26-26
    Sandbag Mini Squat L 25-26 Round2 26-27
    Supergirl Push ups 7-8-8-7 Round2 8-7-7-7
    Great wokrout!

  • Leslie-Anne

    I did this workout today. I decided to do it at the last minute and had to start it before I changed my mind. I didn’t have anything to use as weights and I didn’t have any room to do the roll over part but I completed the whole workout. Thanks for making me sweat!!! I feel great!!!!

  • Carmen

    Even with a migraine in full bloom I decided to give this workout a try……2 my surprise, by the end I was feeling great!!
    Part 1
    sandbag squat right: 9-8/11-10
    plank jump p/u: 6-6/8-8
    sandbag squat left: 10-10/9-8
    plank jump p/u: 6-7/7-7

    Part 2
    4:50/4:11

    Part 3
    sandbag mini squat right: 31-26/31-30
    super girl p/u: 6-7/6-7
    sandbag mini squat left: 29-32/33-28
    super girl p/u: 6-7/7-7

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

    I did this goody workout this morning and I am happy to say I  increased my weight , improved my time and reps (except the first couple of rounds because I was a bad Bodyrocker and didn’t warm up  prior to start)
    My total time – 20:26
    Part1>  Round 1 – 1)11,10  2) 11,10  3) 11,10  4) 10,10 Round 2 – 1) 12,11 2) 11 1/2, 11  3) 12,11 4) 10,10
    Part2 Time Challenge> round1 -2:17 round2- 2:09
    Part3> Round1- 1)26,27  2) 9,9 3) 26,26 4)9,9  Round2- 1) 28,29  2) 10,9 3) 29,30  4) 9,9

    • Donna

      Hey Cynthia:) congrats on your weight, time and rep improvement!!!

  • Anonymous

    I live on the second floor in my apartment building.  When I first started bodyrockin I knew it was going to be loud and I would be jumping around during the workouts.  I decided to just tell my downstairs neighbor when I first started bodyrockin, I was like, “I’m going to be doing these workouts that will last around 12-30 min and it is going to be loud, but it won’t last that long.”  He was cool about it, and that was 9 months ago, and he has never complained or said anything.  I think you should just go tell your neighbor what’s up, and most people should be understanding.  It’s not like the workouts are long, hopefully they can handle 30 min of jumping around.  

  • Donna

    This was brutal but I’m so glad I just got it done:) I beat all my old scores from Feb 4th and used a 15 kilo sandbag today:) I also done part one & part two wrong back in Feb because I only done each exercise 3 times instead of 4 for part 1 and for part 2 I left out roll over, walking push up and 10 pendulums at the end. I have sure come a long way thanks to Freddy and Zuzana:)
    These are my scores;
    15th July – 4 Feb
    Part 1. Sandbag squat 15 kilo sandbag  right shoulder 10,9,12,12 – 10,8,10/ 6 kilo sandbag
    Plank jump push up 8,8,8,8 – 8,8,8
    Sandbag squat 15 kilo sandbag left shoulder 10,11,12,10 – 10,10,10/ 6 kilo sandbag
    Plank jump push up 8,8,8,8 – 8,8,8

    Part 2. 3:17/3:06 – 3:15/2:57 left out the last three exercise as an error last time but I improved:)

    Part 3. Sandbag mini squat with 15 kilo sandbag right shoulder 28,27,24,25 – 21,21,26,18/ 6 kilo sandbag
    Super girl push up 9,9,10,8 – 6,6,5,5
    Sandbag mini squat with 15 kilo sandbag left shoulder 26,22,24,26 – 21,22,22,17/6 kilo sandbag
    Super girl push up 9,8,9,9 – 5,5,5,5

  • Donna

    You have great numbers:) I hit my leg on a corner cabinet in the kitchen as I didn’t have enough room for the time challenge there so I moved somewhere else with more room for movement:(

  • Catsnp

    I LOVED this workout!!! I was so nervous to try this one but once I got started I just fell in love. Here are my scores.

    Round 1.
    Squats w/ 15lb sandbag 10,10,9,9
    Plank PU 15,12,13,14
    Time-4:38
    SB Mini squats 20,24,25,23
    Super girl PU 5,4,6,4

    Round 2.
    Squats w/ SB 13,12,9,9
    Plank PU 18,15,15,15
    Time-4:05
    SB Mini squats 28,28,26,26
    Super girl PU 6,6,5,4

    I’ve been on a confidence high all day and now I’m going to cook me something healthy. See you wonderful BodyRockers tomorrow :) 

  • http://www.facebook.com/profile.php?id=923751 Rori Alter

    I’m feeling it…I usually do these workouts at the private gym I work at but last night was the first time in a  wasn’t training anyone and I didn’t want to leave my apartment. So I did this workout in my living room which is carpeted…there is no other space to do this in my apartment….and I quickly learned that I need a new vacuum. I was completely drenched and picking up everything my vacuum neglected…

    My sandbag is 33 pounds

    Part 1:
    Sandbag Squat R 8,7,9,7
    Plank Jump Push Up 9,5,9,7
    Sandbag Squat  L 7,5,7,7

    Part 2: Time challenge Round1) 5:02:32 Round 2)  I just wanted to freakin finish and pushed so hard for a time of 3:26:05 man this challenge was really exhausting! My triceps felt like they were going to explode!

    Part 3:
    Sandbag mini Squat R 19,15,17,11
    Supergirl Push Up 4.5,4,4,4
    Sandbag Mini Squat L 18,15,14,9
    Supergril Push Up 5, 3.5,4,4

    Brutal. And I’m sore. I love it. And I love every Bodyrocker out there who pushes to the max not only in their workouts but in everything they do. <3

  • http://twitter.com/karmalaluna Arika

    I wasn’t able to complete the second set after lower body resistance-training but here is my first set:

    1) sandbag squat (r):13/10
    2) plank push-up: 6/5
    3) Sandbag Squat (l): 11/10
    4) Plank  jump push-up: 5/5

    I completed part 2 in 7: 14

    5) Sandbag mini squat (r): 25/18
    6) Super girl push-ups: 7/8
    7) Sandbag mini squat (l): 22/21
    8) Super girl push-ups 8/3

  • Mysteryrose94

    I did this one in April with 18 lbs but I didn’t write down my scores :-( BUT I did it with 25 lb kettle bell this time!

    Here are my scores from yesterday for round 1 and round 2:

    Part 1
    squat R 25# -  9,10  9,10
    plank jump pu  – 6,6  6,6
    squat L 25# – 9,8   10,10
    plank jump pu – 6,6   6,5.5

    time challenge -  4:18 and 4:46

    part 2
    mini squat R 25# – 18,21   19,21
    super girl pu – 6,5   6,5
    mini squat L 25# – 20,21   21,20
    super girl pu 5,5   5,5

    total time: 17:04

    Even though I don’t have scores to compare to I KNOW that I did better.  Last time I could barely finish and this time I made it through stronger and probably even faster.  Love trying to beat my personal best.

    When I was done I ran a timed mile (I never run because I have 2 young kids that I stay home with and it’s really hard to go running with them) :-) but they were at their Grandma’s house swimming so I decided to see what I could do. 

    I ran a 9:26 mile (in 105 degrees and it’s not flat around here either so a little up and down). I was pleased – hoping to improve it as I continue to Bodyrock! Thanks Z and F for all you do for us! Hope your tooth feels better soon so you can workout again!

  • Mysteryrose94

    welcome!!

  • tee

    hi guys!

    I feel a little bad because I couldn’t finish.  I guess with the working 10 hour shifts at the opposite shift with the lack of sleep got to me.  oh well I used 10lbs for sandbag & did my attempt of full pushups, so no knees!  I beat some of my old scores and was close to others and beat the time challenge by more than a minute.  I also did 70 pushups in this!

    sandbag squat 10 lbs) – 10, 8    9,7
    plank jump pushup – 5,6   6,5
    sandbag squat – 8, 7    8, 7
    plank jump pushup – 6, 6    5,4

    time challenge 4min 30 sec

    sandbag mini squat ( 10 lbs) – 24, 22
    supergirl pushup – 6, 3
    sandbag mini squat – 22, 21
    supergirl pushup – 4,4

    I’m just wiped!  feel great!  thanks for the torture!

  • tee

    hi guys!

    I feel a little bad because I couldn’t finish.  I guess with the working 10 hour shifts at the opposite shift with the lack of sleep got to me.  oh well I used 10lbs for sandbag & did my attempt of full pushups, so no knees!  I beat some of my old scores and was close to others and beat the time challenge by more than a minute.  I also did 70 pushups in this!

    sandbag squat 10 lbs) – 10, 8    9,7
    plank jump pushup – 5,6   6,5
    sandbag squat – 8, 7    8, 7
    plank jump pushup – 6, 6    5,4

    time challenge 4min 30 sec

    sandbag mini squat ( 10 lbs) – 24, 22
    supergirl pushup – 6, 3
    sandbag mini squat – 22, 21
    supergirl pushup – 4,4

    I’m just wiped!  feel great!  thanks for the torture!

  • Anonymous

    hey all ima little late on this workout but here are my scores
    round 1                                             round2
    sandbag squat rt: 9,10                         10,8  
    plank jump:          6,5                           7,5
    sandbag squat Lt:10,9                          8,8
    plank push up:     7,7                           5,5

    Time challenge:   6:08,                         5:12

    sandbag mini Rt: 20,19                        19,14
    superWoman:     6,6                             6,6
    sandbag min Lt: 19,17                         19,16
    superWoman:    6,4                              6,6

    Im sweaty but i feel great. Ready to take my lil doggie for her walk, she need s her workouts too :)
    thank you for an amazing workkout. Ready to tackle the rest of the day and this weekend…For everyone stressing out this Carmaggedon, they should just stay home and bodryrock the stress away.
    and im about to make your hummus zuzana. I ususally grab the ones at Fresh and Easy, but freshly made and lovingly shared with us bodyrockers, well you cant buy that anywhere. <3

  • Maria Sweden

    My scores:

    - Part 1
        Squats R (9 kg) ; (10,9) , (11,10)
        Plank Jump Pushups;  (6, 6 ), (7, 7)
        Squats L; (9, 9), (11, 10)
        Plank Jump Pushups; (6, 6), (7, 6) 
    - Part 2  Time;  3:48, 3:17- Part 3   Mini squats R; (17, 22), (23,24)   Supergirl Pushups; ( 7, 6), (8, 6)   Mini squat L; (22, 22), (24, 23)   Supergirl pushups; (6, 6), (6, 5)

    I did it! :D 

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

    Root canals and extractions ain’t got nothing on me hahah! I jus
    couldn’t stay away from my workouts. My mom and I were talking about it
    yesterday and she told me that when she used to be like me (obsessed
    with exercise) that she’d actually get depressed when she missed a
    workout haha. I don’t want to get depressed..SO I’M WORKING OUT :)
    There’s no pain in my mouth surprisingly today and I haven’t even taken
    any medication. It’s just really sore and hard to open my mouth lol.

    I also completed abominal abdominals by pop pilates PRIOR to completing this Zuzana workout :)
    I did a lot better this time around than I did the last time I did it (Feb 2nd)!
    I improved everything but the plank jump push ups pretty much lol! I
    also did everything 2 times through unlike last time I didn’t complete
    the entire workout lol.

    PART ONE 10/20 x 8
    1. sandbag squat (r) – 13 and 15reps

    2. plank jump push up – 9 and 10reps

    3. sandbag squat (l) – 14 and 16reps

    4. plank jump push up – 9 and 10reps

    PART TWO; 5reps of 10 pendulums, roll over, walking push up, 10 elbow plank jumps (side2side), and reverse = 1reps

    time =2min and 16sec

    PART THREE 10/20 x 8
    1. sandbag mini squat (r) – 33 and 35reps

    2. super girl push up – 7 and 8reps

    3. sandbag mini squat (l) – 33 and 34reps

    4. super girl push up – 8 and 8reps

    PART FOUR (repeat part one)
    1. 21 and 22reps

    2. 10 and 10reps

    3. 20 and 23reps

    4. 10 and 10reps
    PART FIVE; time = 2min and 04sec

    PART SIX (repeat part three)
     

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

     Hungover?! Oh man that’s dedication haha :)

  • MariaBjørgJepsen

    Wow, you surely are an active girl! What is your name??? If I may call you by your first name, miss ;) ha ha. THANK YOU for your sweet comment, it made my day! I myself have also been going to gyms for many years and have had my running routines, too. I stopped running around a year ago, since I didn’t enjoy it anymore. I enjoyed all the heavy weight training at the gym, but I love Bodyrocking even more, so I am waiting for my membership to run out. Believe me: I have seen changes and progress on my own body, that I have NEVER EVER seen during my years in the fitness centers. And I saw them after very few months. Plus I have never been in better shape, than I feel now. So amazing. And I am not even fanatic in the diet level – at all! I keep healthy, eat small meals, protein and greens, but I also indulge a lot. And I don’t feel guilty, because I earned it :) YES, I am from Denmark, how about you?
    Love, Maria

  • MariaBjørgJepsen

    Couldn’t agree more, sweetie :) We are LUCKY!!!

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

    my scores: Part 1 – squats 10 kg right – 9, 10,
    10, 9. left – 10 reps each set. plank jump push up – 8, 8 1 jump, 8 1
    jump, 8 1 jump, 8 1 jump, 8 1 jump, 8, 8. Part 2 I did only 3 sets each time .. don’t know why)))) I need glasses I guess))) – 1 min 57 sec & 2
    min 10 sec. Part 3 – squats 10 kg right – 24, 24, 28, 30. left – 23,
    28, 29, 30. Supergirl push-ups – 9 reps each set. Plus 30 minutes of
    Bodyflex.

  • Anonymous

    hahahahaha – this is too funny.

  • http://www.seejessrun.com Jessica

    This was amazing!  I added up all my pushups at the end and couldn’t believe I did 153!

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

    Brutal Workout after 4 relaxation days i don’t think i will be relaxing for a while i feel like its been forever since i worked out but it was amazing back at my 6 days a week workouts..oh and p.s my time for this 24 mins and 34 seconds, thank you zuzy cause i almost gave up.

  • Anonymous

    This was indeed one of the brutal workout in my bodyrock agenda! But… I LOVED IT!!! I did not give in to Brutus! HA! although it was so tempting to put down my sandbag during the 4 mins interval in the 2nd part. boy that was challenging! but it’s all good, i did not give in ;). I completed this work out in 27 mins 40 sec.

  • Dheana

    HOLY CRAP! That was a record sweat! It was like a sprinkler was attached to my face! Sick and awesome at the same time!

    I know I’m late to the party on this one…put it off as long as I could, but with no new w/o yet today I knew the universe was saying to just do it already! Here are my scores:

    Sandbag Squat R – Round 1: 17 – 14             
                                Round 2: 16 – 11
    Sandbag Squat L – Round 1: 14 – 13              
                                Round 2: 12 – 14
    Plank Jump P/Ups – Round 1: 11 – 8 – 8 – 6     
                                  Round 2: 9 – 5 – 5 – 5 – these are brutal!

    Time Challenge: Round 1: 4:11                
                            Round 2: 4:28 – my shoulders were begging for mercy

    Sandbag Minisquat – Round 1: 44 – 34 – 30 – 33 
                                  Round 2: 46 – 36 – 30+10 – 30+13 (the pluses are after dropping the sandbag)
    SuperGirl P/Ups – Round 1: 8.5 – 7 – 6.5 – 6
                              Round 2: 7 – 5- -5 – 6

    Sandbag = 27 lb/~12 kg

    I wear a HR monitor and with my warm-up, some extra abs and my stretch all together, this little baby helped me torch over 700 calories! Whah!

    So glad I finally “ate the frog” and did this one – great sense of accomplishment. Thanks guys! :)

  • Leilany

    I just did this one… and I must say,I didn’t want to because I’d missed a few days last week. So, I made sure to push through this one in hopes to get back on track!! Here’s my scores!!

    round 1Sandbag Squat (right shoulder) – 9 reps, 8 reps
    Plank Jump Push Up – 5 reps, 6 reps
    Sandbag Squat (left shoulder) – 9 reps, 8 reps
    Plank Jump Push Up – 7 reps, 5 reps
    Time Challenge: 4 minutes 56 seconds
    Sandbag Mini Squats (right shoulder) – 22 reps, 30 reps
    Super Girl Push Ups – 5 reps, 6 reps
    Sandbag Mini Squats (left shoulder) – 30 reps, 29 reps
    Super Girl Push Ups – 5 reps, 4 repsround 1
    Sandbag Squat (right shoulder) – 12 reps, 12 reps
    Plank Jump Push Up – 10 reps, 9 reps
    Sandbag Squat (left shoulder) – 12 reps, 12 reps
    Plank Jump Push Up – 9 reps, 8 reps
    Time Challenge: 4 minutes 39 seconds
    Sandbag Mini Squats (right shoulder) – 22 reps, 23 reps
    Super Girl Push Ups – 5 reps, 6 reps
    Sandbag Mini Squats (left shoulder) – 22 reps, 21 reps
    Super Girl Push Ups – 6 reps, 5 reps
    round 2Sandbag Squat (right shoulder) – 10 reps, 8 repsPlank Jump Push Up – 6 reps, 4 repsSandbag Squat (left shoulder) – 10 reps, 8 repsPlank Jump Push Up – 4 reps, 4 repsTime Challenge: 4 minutes 23 secondsSandbag Mini Squats (right shoulder) – 26 reps, 24 repsSuper Girl Push Ups – 5 reps, 4 repsSandbag Mini Squats (left shoulder) – 30 reps, 25 repsSuper Girl Push Ups – 4 reps, 3 reps

  • Anonymous

    FINALLY did this one!!! I truly felt like a Marine doing this workout!!! I NEVER QUIT!! And it felt GOOD!! :o)
    My Scores:
    ROUND 1
    Sandbag Squat (right shoulder) – 7 reps, 7 reps
    Plank Jump Push Up – 4 reps, 3 reps
    Sandbag Squat (left shoulder) – 7 reps, 7 reps
    Plank Jump Push Up – 4 reps, 4 reps
    Time Challenge: 7 minutes 
    Sandbag Mini Squats (right shoulder) – 21 reps, 22 reps
    Super Girl Push Ups – 4 reps, 4 reps
    Sandbag Mini Squats (left shoulder) – 20 reps, 21 reps
    Super Girl Push Ups – 4 reps, 4 reps

    ROUND 2
    Sandbag Squat (right shoulder) – 8 reps, 6 reps
    Plank Jump Push Up – 4 reps, 4 reps
    Sandbag Squat (left shoulder) – 8 reps, 7 reps
    Plank Jump Push Up – 3 reps, 4 reps
    Time Challenge: 6 minutes 43 seconds
    Sandbag Mini Squats (right shoulder) – 22 reps, 20 reps
    Super Girl Push Ups – 4 reps, 4 reps
    Sandbag Mini Squats (left shoulder) – 22 reps, 22 reps
    Super Girl Push Ups – 4 reps, 4 reps

  • Rusty81_99

    I just completed this one, too! I was totally dreading it, but as I got started I surprised myself by finding I’m stronger than I thought I was! That seems to be happening more lately, and I’m loving pushing harder and feeling stronger with every workout. :) My husband has a beautiful body, but he’s in school now and hasn’t been doing anything much to upkeep and he’s been losing some of his toning over these last 2 semesters. Summer’s about to start for him and he promised he’s start bodyrocking with me. Today he did this workout with me, finished everything but one of the time challenges, and then walked to the bathroom and threw up! whoops! I felt bad for him, but really great about my progress and how capable and strong I am, even just from bodyrocking 5 times/week for a month and a half! Thanks for the great workout, guys! Tip for everyone totally scared to do this workout: don’t be! YOU ARE STRONGER THAN YOU THINK AND YOU’LL CONTINUE TO SURPRISE YOURSELF THE MORE YOU DO THE WORKOUTS! :) BodyRock-On! ~Lisa

  • ivy

    ROUND 1:
    sandbag squat: 11-8
    plank jump push ups: 8-7
    sandbag squat: 8-8
    plank jump push ups: 7-5

    time challenge: 4:11

    sandbag mini squat: 25-22
    super girl push ups: 6-4
    sandbag mini squat: 25-24
    super girl push ups: 5-5

    ROUND 2:
    sandbag squat: 9-6
    plank jump push ups: 8-5
    sandbag squats: 7-7
    plank jump push ups: 5-4

    time challenge: 4:34

    sandbag mini squats: 25-25
    supergirl push ups: 6-4
    sandbag mini squats: 24-20
    supergirl push ups: 5-6

  • Anonymous

    I just want to start off by saying this workout kicked my butt today!!
    ROUND 1
    Sandbag Squat (right shoulder) – 8 reps, 8 reps
    Plank Jump Push Up – 9 reps, 8 reps
    Sandbag Squat (left shoulder) – 8 reps, 8 reps
    Plank Jump Push Up – 9 reps, 8 reps

    Time Challenge: 4 minutes 26 seconds

    Sandbag Mini Squats (right shoulder) – 20 reps, 20 reps
    Super Girl Push Ups – 8 reps, 8 reps
    Sandbag Mini Squats (left shoulder) – 20 reps, 20 reps
    Super Girl Push Ups – 7 reps, 8 reps
    ROUND 2
    Sandbag Squat (right shoulder) – 12 reps, 9 reps
    Plank Jump Push Up – 9 reps, 6 reps
    Sandbag Squat (left shoulder) – 10 reps, 8 reps
    Plank Jump Push Up – 7 reps, 6 reps

    Time Challenge: 3 minutes 38 seconds

    Sandbag Mini Squats (right shoulder) – 22 reps, 20 reps
    Super Girl Push Ups – 8 reps, 7 reps
    Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps
    Super Girl Push Ups – 8 reps, 8 reps

    Thank you Zuzana & Freddy!!  I really appreciate all the effort and time you both put into this site and each of the workouts!!! 

    And to all the BodyRockers, remember, its Mind over Body!! You can do it :)
    XOXO

  • Katie

    This is crazy hard and scary to me, and I’m pretty sure Zuzana just called me a cucumber! 

  • lUCy

    Yeah! really sweat!!! 
    score:
    part 1: round 1 and 2
    -10.10.11.11
    -7.7.7.6
    -9.10.11.11
    -8.8.7.7
    part 2:
    1round 4.54mnts
    2round 4.46mnts
    part 3:
    -21.23.23.24
    -4.5.6.6
    -23.23.24.25
    -4.5.5.5
    Plus 200 abs ;)

  • Anonymous

    hi i just finished,but i done only 3round-25min and i am caput………….petra london

  • Anonymous

    hi i just finished,but i done only 3round-25min and i am caput………….petra london

  • Vivi

    I redid it today to beat my PB. And I did it !!Yeahhhh :p

    My score is (with 10kg):

    Part 1
    Sandbag squat R :15.14 / 17.15
    Plank jump PU 11.11 / 12.11
    Sandbag squat L : 15.15-16.16
    plank jump PU : 11.11 / 11.12

    Part 2
    5 sets : 2.07min / 1.55 min

    Part 3
    Sandbag mini squat R : 35.35 / 37.35
    Super girl PU : 11.10 / 10.10
    Sandbag Mini squat L : 36.36 / 37.36
    Super girl PU : 11.10 / 11.11

    And after this one I did “Pump it Wo”

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

    Total time: 16:31 min
    part1:

    1)SB* Squat: 8-6-6-8 / 12-8-5-5

    2)Plank Jump Push up: 6-6-5-6 /
    7-6-7-6-4

    part2:
    4:10min /4:21min

    part3:

    1) SB* MiniSquat: 22-22-21-18/
    24-23-22-19

    2) Supergirl Push up: 5-7-7-6 /
    6-6-5-6

    *SB=15kg

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

    This was my workout for today, last time i did it was like 4 months ago, i dont know why but i didnt beat my old reps, except for some exercises :( i really pushed tho, and sweated ALOT so i feel great! 

    Didnt use any weight so i did the following. (oh and on the second part i did it with intervals, 8 rounds 20/10 of pendulum and grab the knee plank just like the last time)

    - Squat and side leg lifts: 14-15-15-15 / 16-16-16-15 (PB not beaten)
    - Plank jump push up: 9-8-8-8 / 9-7-8-7 (PB not beaten)

    -Pendulum: 45-44-35-35 / 46-41-33-34 (PB beaten)
    - Grab the knee plank: 13-13-14-14 / 16-15-15-13 (PB not beaten)

    -Mini sumo squats: 31-33-36-35 / 38-37-39-39 (PB beaten)
    - Super girl push up: 6-7-6-6 / 7-6-6-6 ( same) 

    Its really weird and funny that on the squat & side leg lifts, grab the knee plank, and mini sumo squats, i start realizing i can do them faster! 

    :D