What's My Name Workout - Beating Our Personal Bests

Jul 14 2011

What’s My Name Workout – Beating Our Personal Bests

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

Hi BodyRockers,

The good news is that I’m feeling much better today and tomorrow (knock on wood) we will be posting a brand new workout routine for you guys :) Today’s workout was a real butt kicker so get ready to sweat!

In the video I’m talking about our policy about the comments on our site, but I should have mentioned that it can take up to 12 hours for comments to be approved and posted. If you don’t see your comments right away it doesn’t mean that there was a problem or that you have been blocked :) We read every single comment and approve them individually to ensure that everything is positive and spam free. We have had a bit of an issue lately with people wanting to launch into debates about politics, religion, war, animal rights and other hot button issues in a way that we felt was disrespectful towards members of the community. While these are all worthwhile topics for debate and consideration, there are a million more appropriate sites and forums online for those types of discussions. We are happy to encourage respectful debates on all sorts of issues relating to health, wellness, fitness etc, but the keyword here is respect. We are here to support each other – not to attack each other so let’s keep rocking the positive vibes :)

Freddy & I are really looking forward to putting together a new workout video for you guys tomorrow – it will be a great way to celebrate the arrival of the weekend so check back for that :) We will be alerting everyone on our Facebook page when the new workout goes live so make sure and “Like” our Facebook page here to avoid missing your workout :)

Enjoy your training,

Zuzana & Freddy

Workout Breakdown

Time: +/- 20min.Workout Type: Cardio & StrengthExercises: 4

Roll It Hard Core Exercise20 reps
Sandbag Squat & Jump Tuck20 reps
Broomstick Exercise40 (20) reps
High Knees with Jump Ropemax. effort during each 20 second interval

Get your gear for this workout here:

INSTRUCTIONS:

This workout is a combination of Interval Cardio and Strength Training that will keep the focus on your core muscles. You will need some basic home exercise equipment: Interval Timer (as always), exercise mat, balance ball, jump rope, Sandbag and a broom stick.

1. Roll It Hard Core Exercise – 20 reps

This is your starting position with your feet about shoulder width appart. Your toes and knees are pointed slightly outwards and your lower back is pressed into the mat.

Squeeze your butt, tense your abs and lift your hips up to get your body in one line.

This is the hardest part of the exercise but also the one that brings the most amount of benefits. Roll the ball towards your butt until your knees are pointed up towards the ceiling.

2. Sandbag Squat & Jump Tuck – 20 reps

Grab your Sandbag by the handles and bring it up to hold it in front of you just like you see it on the picture. Sit back as if there was a chair behind you and in this position you will do 10 mini squats – just short quick pulses with your butt up and down.

Put the Sandbag on the floor and and jump up. As you jump, bring your knees up so that you can smack them with your hands.

Complete this set 20 times.

3. Broom Stick Exercise

This is the starting position. Grab the broomstick in a wide grip and squeez it like you are trying to bring your fists together. Make sure your shoulders are packed down and your shoulder blades are flat on the mat at all times.

Your knees are locked together at a 90° angle, and your feet are flexed. Keep your core tight and your lower back pressed firmly into the mat.

Rotate slowly to the left keeping both shoulders on the ground and your knees together.

Repeat towards the right side.

Beginners will complete 20 reps total and everyone else will do 20 reps on each side (alternating sides).

4. Interval Skipping – 4 minutes (high knees)

Set your Interval Timer for 8 rounds of 10 seconds (rest) and 20 seconds (high knees) intervals. Your goal is to push yourself at maximum effort for each 20 second interval.

REPEAT ALL 4 PARTS TWO MORE TIMES TO COMPLETE THE ENTIRE WORKOUT! ENJOY :)

Around The Web

BodyRocker Sofia Just Did It! Workout

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

Thank you!! to you guys for being so up beat and positive. I totally agree with your post!!
Anonymous

I will try this out tomorrow morning :) Exciteddd!
And I love your points in the vid… There are other places to hold debates, but bodyrockers are always going to be supportive and kind– which is really what I love the most about this place. I don’t think I’ve ever seen any bad comments, which is exactly how it should be. I mean I advocate freedom of speech, and very strongly, but this is a PRIVATE community :) so if Zuz & Freddy & us bodyrockers don’t like it, it’s booted out.
And thank you so much for it, you two work so hard for this safe haven for us all. I couldn’t appreciate it more. Thank you thank you thank you! For keeping this such a warm environment for us all.
Much love,
Pamela
Dheana

LOL – How perfect that Charlie growled at the end! Too funny!

You know, I started coming here daily for the workouts, but I now crave the community interaction just as much as the daily sweats! I love finding someone to encourage each day and love reading what all the other amazing Bodyrockers have to say.

You guys do such a good job of keeping this site friendly and supportive. I love it! On this end we don’t see the comments you block….Ok, I saw one the other day that you promptly removed…but for the large part, I have to give you big props for maintaining the integrity of this community. It’s such a blessing in so many people’s lives.

I think overall, you two are such positive, loving people that you tend to attract the same. Thank you for creating this wonderful place to visit and share every day!

Big BIG love comin’ at ya!

xo dheana
- Anonymous
  
  Couldn’t have said it better myself :)
  I love coming to this site, you got the friendly hosts and friendly people! I love how people here are so encouraging and positive, and I am so grateful for Zuzana and Freddy for keeping the site that way. It would be easy for them to just not care, but they go the extra mile for us. They are truly amazing :)
  - Dheana
    
    Totally! Hmm, maybe time to buy them a coffee….
- Dheana
  
  PS – I’m totally jacked to try this workout tomorrow! I missed it when you first posted it back in April..I was still only doing 3 or 4 per week back then….Funny,come to think of it, Marine Corp was one I missed the first time too…Zuzana, are you in my brain?!?! ;-)
  - http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance
    
    I agree Dheana! I did the marine one at the beginning of the week.. and I’ll be honest.. this workout is one of the most difficult ones for me. This was the first workout I ever recorded.. and I was at 3-4 days a week.. I’m at 6 days now.. with a full active rest day.. It’s my ME time… first thing in the morning.. I wake up and have coffee talk with me :) I knew this one would creep back up sometime… excited to see how much stronger and faster I’ve gotten.. I know now that I can actually do high knees with jump rope now.. Rock On!
- Svenja R.
  
  I couldn’t have said it better either :)
  A little embarassing to say that, but I would have never thought that I could find almost something like a second family here. And I’m so so grateful for all the effort you put in this site to make it what it is.
  
  And by the way -I was really happy to see that you picked this workout for today :) Since summer was gone for the last week here I feel like it just came back around with your outfit :D
- Alina
  
  Ok, I just have to justify myself ) I really love this community, I love how positive it is and that it always brings a smile to my face. Thanks to this community I exercise every day and really enjoy it.
  
  It was my comment about the war that was deleted. I just want to make sincere apologies to anyone that was hurt by this. I am a trully positive person, really, but this only subject just always makes me very emotional. I really did not mean to hurt anybody, I did not intend to attack anyone in particular, only the unjustice of the world in general, that such a beautiful, happy and loving couple as Brooke and her husband could not be together because of the war, so I just got carried away a little bit and expressed my emotions maybe in too harsh words, but not to people, but to the concept of war in general. But I did not attack anybody, it really frustrates me that anyone could think like that. I really hope that anybody who was hurt or insulted by my comment, understand that.I write this comment because I care, so I really hope that I will not be judged by one comment as a person in general, as I have been in this community almost since the very beginning and have always been positive and supportive of other bodyrockers.
  
  Best, Alina
  - Christine Bastien
    
    It’s ok… listening to the video, I also thought it was your comment that maybe triggered it all. You didn’t mean to hurt someone. As Zuzana said, it’s not really the comment itself that’s bad, but where it was said. Keep on body rockin’!
    - Alina
      
      Thank you, Christine. It really means a lot to me. I agree that it is not the place where to discuss the war issues, I was just really moved by Brooke’s story… So, sorry again
      
      I also literally had tears in my eyes when I found out that this comment started all this, because I did not mean any “attack”, as Zuzana said. You know, I am just a 22 year naiive girl who dreams about peace in the whole world )
      I could not believe that I would be blocked, because this community became really special for me, I have been here almost 2 years. I was really surprised and hurt that all my comments were deleted, though I always supported every single bodyrocker, I never said anything against anybody, I just posted my scores, my modifications for exercises, cheers up, etc. It would be awful if I could not continue that,just because of this misunderstanding…
      
      Christine, thanks again, your comment was just in right time
  - Samantha R
    
    Hi Alina – please don’t worry its ok, I don’t think that people will judge you and sometimes its difficult not to say things when we feel passionately about them and are caught in the moment. I nearly said something similar myself (my husband was in the army and went to Afghanistan). Big hugs to you. Sx
    - Alina
      
      Thank you for support, guys!
  - Dheana
    
    It’s clear you are a sweetheart Alina and that your comment was motivated from compassion. Perhaps this conversation just needed to come up and your comment was the catalyst. I for one, and I’m sure the rest of the community would never hold it against you. I get passionate about these issues too, but I try to focus on what I DO want, rather than what I don’t want. Peace rocks! :-)
    
    And see….. Zuzana and Freddy didn’t block you. You’re still an important part of this family.
    
    Peace out,
    
    Dheana
  - Anonymous
    
    Hi Alina,
    
    If one strike was the policy here I would have been gone lone ago! :-)
    
    I didn’t read your post that was deleted so I have no context here, but I’ve notice this is a BIG TENT! I think being polite is the only way to navigate here. I may poke fun at anyone here including Zuzana and Freddy, which I think is what sets me apart form most of you. And this I believe is what made Zuzana like me. But, I can get on people’s nerves doing that endlessly so I wouldn’t emulate my behavior. :-)
    
    Anyway, what I’m trying to say is be positive, supportive and helpful and by that you can change the world. And here for sure isn’t the place to debate war unless Zuzana, Freddy or Diana ask for it. :-)
    
    Take care,
    –Chris
    - Alina
      
      Thanks, Chris! I always enjoy your funny and kind comments…
- Anonymous
  
  I totally agree :). Bodyrock is so positive. It’s a place where the sun always shines and I love that.
- Lydia
  
  AND… may I add that YOU along with a few others that stand out in my head are ALWAYS encouraging and I always enjoy reading your( and their) post (I don’t always write or reply to them,but i read them!) so thanks.
  
  I also thought charlie was hysterical! chomp chomp chomp- lol!
  - Dheana
    
    Awww, thanks Lydia – that’s really kind of you to say. The truth is, sharing encouragement on this site makes my heart literally SING! In fact, I’m so grateful to Zuzana and Freddy for providing this forum. It’s helped me find my voice again and re-connect with a part of myself I’d been out of touch with for a long time. They can’t possibly know how deeply and proufoundly grateful I am. Recognizing the efforts of these hardworking Bodyrockers and sharing a kind work of encouragement is one of the best parts of my day! :)
    - Lydia
      
      Dheana, your welcome and i totally agree with your reply- as I was reading comments today i saw that you have a site, and i went to it and got the same vibe, and in another comment i read you are 41, I just turned 40, and I think it’s great that we are here and everywhere sharing & encouraging each other as to how we stay fit, loose weight, and so on! (ps- i was not able to find you on twitter!)
      
      Have a great day.
      - Dheana
        
        Lydia, thank you for bringing my Twitter issue to my attention! I’m just learning this blog business and didn’t realize I had it set up wrong! All fixed now though – thanks to you! :)
        
        Oh, and my Twitter name is dheanacom, by the way.
        
        Hope you have a wonderful day too!
  - Patrick
    
    I found it funny that Z was talking about NOT attacking and that was the only thing Charlie was doing.
Meg

Looking forward to doing this workout tomorrow. I have been working out with you since last November and am completely hooked. I have seen great results and my body is looking toned, but not as great as I would like. I do need to get stricter with my diet though. I need more help there. would you consider posting a weekly meal plan? Or just some more guidance that way. I am 48 years old, and do find it harder to maintain my weight now. Any tips from bodyrockers?
- Anonymous
  
  I will be posting more about diet – it’s so important and it seems that many of us need a little bit of help in this area.
  - Nocar_at16
    
    would love love more guidance or information on diet, so many contradictory guidelines, don’t eat lots of carbs, eat lots of carbs, this food is good for you no wait that food is bad for you… it would be great to understand how the body uses the food and which foods truely are good for you.
    
    or just some more recipes would be great too.
- Anonymous
  
  I will be posting more about diet – it’s so important and it seems that many of us need a little bit of help in this area.
- Vanlaanenj
  
  It is harder as you get older Meg. I am 43 and am noticing it. It was nothing to be in shape in my 20′s and 30′s… but now it is work…. hard work. Diet helps but isn’t everything. I’m a strict vegan (been so for 18 years) – so no dairy, meat, white flours, white rice, white sugar…. I’m also gluten free and I stay away from processed foods… yet even with this super clean diet I have to workout hard to keep fit, tight, strong. These HIIT workouts are awesome for fat blasting. I really have to tackle my glutes to fight gravity though. I’d love to see more women over 40 on here, to support each other, and give tips.
  - Lydia
    
    Hi,Vanlaanenj (you have to break down the pronunciation of your name for me please)
    
    I just turned 40 and have been involved with fitness my whole life…it does get a little harder for us as we age for sure…I also stay away from gluten, but NO joke on fighting gravity…I think there are a few of us on this site late 30′s/40 for sure, and I would also love to hear more from them, and how they are defying gravity, loosing weight, and staying in the best shape of their lives! Stay connected!
    
    Best,
    Lydia
- Dheana
  
  Hi Meg,
  
  I’m 41 and started to experience my body changing in the last couple of years. I’ve studied nutrition but haven’t always put it into practice. Also, I find what worked for me in my 20′s and even early 30′s, doesn’t the same way now. My passion has turned towards maintaining my youth and vigor as long as I can, helping my body optimize nutrition and building strength to carry me through the later half of my life. All of my studies now are about that and I’ve started a little blog that incorporates these things.
  
  The tips I find have helped me the most are:
  1. Eating small meals 5 times a day
  2. Drinking LOTS of water
  3. Getting protein at each meal
  4. Making vegetables a part of each meal (fruit at one)
  5. Getting enough Omega 3′s (most people get too much 6, I take cod liver oil daily)
  6. Eating starchy carbs only in the two hours after your workout*
  
  *The last one is Z’s “Earn Your Carbs” rule, and I have to say, I resisted it for a lonnnnnggg time! I thought, if I eat “heathy” carbs (sprouted whole grain breads, quinoa, amaranth etc) I should be able to eat them at any meal. I was defiant! LOL But since I have incorporated this idea, six weeks ago, my body has changed dramatically. My shoulders are nice and defined, my belly is flat as a pancake and my waist has trimmed in. In fact, just this morning I pulled my robe around my waist and thought “whoah, that’s small…” I had to go measure…26 inches! I haven’t had a 26 inch waist in years. And for the most part, I attribute the starchy carb strategy.
  
  Anyhow, that’s my two cents. I hope it helps!
  
  All the best,
  
  Dheana
http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

heheheh – I thought it was great you could hear him chowin down! I’m glad you addressed what needed to be addressed… it’s so wonderful to be a part of a community that you can be you at.. and be supported for personal growth.. and learn about all types of different strengths in people.. and then you can find those strengths inside yourself.. I read the story of Brooke today, and I was so overwhelmed with emotion. It’s more than just exercising… it’s growthercising….. ??? heehehehhe anyways… hope you feel better so you can kick our ass tomorrow! Root canals are icky… Rock On!
Anonymous

probably not :) I don’t have a strong motivation to get a tattoo
- http://www.facebook.com/people/Stephenie-Van-Buren/1403256875 Stephenie Van Buren
  
  Zuzana,
  
  Your MUSCLES are your tattoos :) Wear them with pride, girl!!!
Lucka

I have been a regular visitor to BodyRock since the summer of 2009 and I have since the beginning appreciated the fact that everyone here is super positive and kind!!! It must be a lot of work for you guys to filter the comments but it really is worth! The community that you guys have helped put together here is solid. <3 THANKS FREDDY AND ZUZANA!!!!!
Anonymous

I have been a regular visitor to BodyRock since the summer of 2009 and I
have since the beginning appreciated the fact that everyone here is
super positive and kind!!! It must be a lot of work for you guys to
filter the comments but it really is worth! The community that you guys
have helped put together here is solid. <3 THANKS FREDDY AND
ZUZANA!!!!!
http://www.facebook.com/profile.php?id=504450020 Laura Fancy

EEeeeee!! I just LOVE Charlie!! Your Charlie reminds me of my Charlie – but my Charlie is a cat. He thinks he’s a dog though, and it seems like they have similar personalities :)

Anyway, I don’t comment much, but I do read a lot of the comments and the support here is overwhelming and it has gotten me through so much. SO thank-you BodyRockers, for helping myself and everyone else on this wonderful journey we are on together :D
- Leah
  
  I had a cat named Charlie, too. But he was attacked by dogs a week ago today. I miss him very much.
Anonymous

I love coming on here for the workouts but also for the positive community here. Thank you Zuzana and Freddie for all you do to keep it this way.
Nocar_at16

I love our “private positive club”!!! you, and the bodyrock community have changed my outlook on life, my life style and provided a positive inspirational place to visit daily. There are no words that could ever express the dramatic and positive changes your community has had on my life. Keep rocking body rockers and live life to the fullest!!!
Hal

…off to buy you a coffee:)
- Laurenl
  
  yeah same here:)
Laurenl

love you Zuz, Freddy, and all you Bodyrockers! I feel an inner strength from this community that I carry with me at all times:)

Still think we need tee shirts…
xoxoxo

Lauren
Christie

Ok I will be doing this one tomorrow! Thank goodness there’s no pushups, my upper body is sore from the marines workout…by the way I still want to know what happened with that photo shoot you posted a while back! Glad you’re feeling better!
- Anonymous
  
  I was wondering about that photo shoot as well…
Donna

Hi guys, good to see your are feeling better Zuzana!!!! I did Marine corps today and it was brutal with a 15 kilo sandbag but I improved in all 3 parts without leaving anything out, so I am happy with that:) I will do this one tomorrow…
Alina

Well, I was the one debating about the war ( Sorry, won’t happen again…
lee-la

Hey Zuzana and Freddy,
This may not be on the topic of today’s workout, but I ran across something I wanted to ask you guys about. By now, I’m sure you’ve heard of the phenomenon of “crossfit.” Today I was reading up on what it actually is and came across a couple of alarming things: a lot of people are getting injured and suffering some acute kidney failure. Reading up on the reasons people are blowing out their Achilles tendons and suffering rhabdomyolysis, it would appear that it’s a multifaceted problem: improper form (in order to beat previous times), and pushing too hard and ignoring the body. The mascot for crossfit used to be “Rhabdo” a clown who is apparently suffering acute kidney failure. (http://i.imgur.com/3t26t.png)
And I was wondering your feelings on crossfit and injuries.
With all of that said, I wanted to tell you that I really appreciate how you focus on proper form and listening to the body. And would like to really emphasize and encourage these things in other bodyrockers, as well.
I guess this is the end of my PSA, but seeing some of the stuff these crossfitters put themselves through really made me want to share it with the community so people can avoid these issues.
http://www.cathletics.com/forum/showthread.php?t=5888 This links to a thread on a forum that discusses some of the health problems (towards the end of the thread).
- Anonymous
  
  Thanks for sharing this info…
- ۞ BodyRocker ♥ Beth ۞
  
  Scary… :/
  be carefull guys !!! don’t get crazy w/ your WOs XD listen to your body !!!
  <3 BR Beth
- Christie
  
  I’ve never tried crossfit, so I can’t speak from experience, but from what I understand they use a lot of olympic style lifting: clean and jerk, snatch, deadlifts. These kinds of exercised can be very dangerous if not using proper form, which putting a time frame for you to beat your reps of these I’m sure can cause people to let their form get sloppy and cause injury. Does anyone here have experience with crossfit? How thorough are they with explaining proper form for these exercises and teaching how to do them?
Sharon

I.m new to this. Is there anything I could use instead of a sandbag? I have dunb bells …
- Hanna
  
  You can use anything which has some weight. I usually use dumb bells, other people pack a bag full of books. You don’t have to buy a sandbag in order to do the exercise. Just be creative!
  Oh, and welcome to BodyRock! Keep it going!
http://ladneslowa.wordpress.com/ Dorota T.

I can’t say more today but- You are amazing person. I know you know it. :) Everyone in comment are also very kind and friendfull person who WANT to support any other. It’s really beautiful and it may back on truck when we feel blue…because somewhere, on this big world is group of people who want to understand others without attack. Thanks for everything. This community isn’t only workouts and diets…it’s something MORE, more than this two. I love you all guys. :)
۞ BodyRocker ♥ Beth ۞

Hi Zuz :)
Is there another tool I can use instead of the balance ball ??? or maybe another core great hard-enough exercise I can do instead of the rolls ??? Thank you !!! I can’t wait to try this out…
BR Beth <3
- http://www.facebook.com/felinemenina Anna Carolina F
  
  Yepp! :)
  
  1) TRX, USA, rings or any other kind of suspension straps
  2) lay on the ground comfortably (upper body, matt)+ arm next to your body + hips up (like in Zuzis pic), bend your knees and put your heels on soft socks, towel….somethings that slides on the ground! Then try to extend your legs without dropping your butt on the ground and bring it back to start position. -those are killer for your hamstrings :)
  3) without equipment you can do the regulary hip ups it will rock your butt and ham as well with more repetitions
  - ۞ BodyRocker ♥ Beth ۞
    
    Hi anna !!! sorry I haven’t answered you lately about the veganism topic… I just was so busy then I couldn’t answer you. thank you for your suggestions but what is TRX/USA? :)
    & is hip-up is what you explained me to do ? thanks !!!
    - Anonymous
      
      Hi Beth,
      
      TRX is a set of straps with handles similar to gymnastic rings. You could also use a chair with casters or a cardboard box with a towel under it on a vinyl or wooden floor.
      
      Take care,
      –Chris
      - ۞ BodyRocker ♥ Beth ۞
        
        Hooo Wow !!! thank you all guys !!!
        here’s a funny song :D http://www.youtube.com/watch?v=SSbBvKaM6sk
      - Anonymous
        
        Hi Beth,
        
        You’re welcome! I like Blur…that was btw a bit of a rough transition on your part. I personally like the cardboard box idea as it’s very probably free and you can use the towel afterwords to soak up your sweat… :-) Sweat by Snoop Dogg http://www.youtube.com/watch?v=Hgf6jkp8bwQ
        
        –Chris
    - http://www.facebook.com/felinemenina Anna Carolina F
      
      Point 1) TRX (http://www.racerxvt.com/images/content/article_photos/trx_large.jpg) or USA (http://www.fitstream.com/images/products/usa-contents.jpeg) are suspension straps you can purchase as equipment if you like to. I don´t want to do promotion. So you don´t need it really but some bodyrockers have it at home;)
      
      Point 2) the exercise I´ve explained is a modification of legbridge.
      it´s super brutal, too :D. I even know one more modification but it´s a
      little bit more for the hams than the butt
      
      point 3) oh the exercise is correctly called “Legbridge”! (.I call it “hips-up” ..oops)
      a. you can do it with both feets on the ground : http://photos1.fotosearch.com/bthumb/ILW/ILW006/talatv0915s.jpg
      b. one leg on the ground: http://www.bodyrock.tv/wp-content/uploads/2010/10/OneLegBridge2.jpg
      c. one leg elevated : http://www.bodyrock.tv/wp-content/uploads/2010/03/OneLegBridge.jpg
      d. one leg elevated on plateau: http://www.bodyrock.tv/wp-content/uploads/2009/11/OneLegBridgeLift.jpg
Anonymous

If all you can do is lift your knees a little bit, then lift your knees a little bit. If you can’t lift them at all, but can jump, then just jump. Do what you can and make sure you give all of your effort to keep it intense. :)
http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

Another Dutchie :D

Sugar is evil!! hahaha
- Anonymous
  
  Sugar IS evil. But even worse is that people replacing it with Splenda, Sweet n’ Low or what have you, think that they’ve made a healthy choice. WRONG! The artificial sweeteners are probably even worse as they have chemicals and are just basically poison.
  
  I’ve cut refined sugar from my diet as well. I didn’t have that much in my diet, but I decided that even that little bit had to go. My skin has never looked better.
  
  I use agave (or honey) now. Again, not a whole lot, but in my coffee, etc. It’s all about moderation. I’ve read bad things about agave too, but it has to be better than the fake chemicals these big companies try to tell us are OK.
- Anonymous
  
  Sugar IS evil. But even worse is that people replacing it with Splenda, Sweet n’ Low or what have you, think that they’ve made a healthy choice. WRONG! The artificial sweeteners are probably even worse as they have chemicals and are just basically poison.
  
  I’ve cut refined sugar from my diet as well. I didn’t have that much in my diet, but I decided that even that little bit had to go. My skin has never looked better.
  
  I use agave (or honey) now. Again, not a whole lot, but in my coffee, etc. It’s all about moderation. I’ve read bad things about agave too, but it has to be better than the fake chemicals these big companies try to tell us are OK.
  - Pavlina
    
    I agree, angelafl, it’s all about moderation. I think that obsessively labeling something as evil wouldn’t necessarily bring about peaceful and positive state of mind :) I’m sure most of you don’t eat sugar laden dishes three times a day anyway :))) Thumbs up for eating clean!
    
    P.S. However, I’d advise anyone eating commercial cereals (especially those advertised for children!!) to seriously reconsider their breakfast option. The amount of refined sugar in it is unbelievable!
    - Christie
      
      Yes cereal can be so bad with the amount of sugar, when I was a kid, I wasn’t allowed to eat cereal if the first or second ingredient was sugar..oh how I dreamed of fruity pebbles! lol
      - Anonymous
        
        My poor 6-year-old daughter is also totally deprived of the “good stuff.” I’m such a mean mommy : )
        
        She’s learned not to even bother asking. Unfortunately, when she’s with her Dad, she knows she can get Cinnamon Toast Crunch. It kills me!
http://Bodyrock.tv Ivette

I love what you said zuzu, now I can really trust this site knowing I can post photos of myself and not be jugded, but be encuoraged to keep going :)
Anonymous

Hi Zuzana,

Wow, what an insight into your view of the world that video is! This is your blog and you set the rules and maybe in this cyber world a person needs an one strike and you’re out policy. And maybe I will find out as I’m setting up a personal blog to hold my own DIY projects and other fitness related thoughts. It’s nothing more than a name right now: ruckusbodyworks.

–Chris
- Dheana
  
  Cool! Look forward the watching it develop and grow Chris! Congrats! I’ve just started my own little site too, dheana.com.
  
  Funny, Z & F don’t have kids yet, but I’ll bet we’re not the only “blog babies” inspired by these two! :)
  
  Please let us know when you’ve started posting content!
  - Lydia
    
    Dheana, LOVE the Karate Kidl on your site- went to check it out-good stuff.
  - Anonymous
    
    Hi Dheana,
    
    I wouldn’t describe it as a cyber birthing or anything like that, but a home for my projects that is better than youtube and fickr. So I don’t feel like some hog asking for space here in the Bodyrocker section all the time. I’ve lots of ideas and projects I would like to publish. I did two Kerry Park videos one in a March storm the other on a beautiful day in May. I would like to share them and other videos that just don’t seem right for here.
    
    –Chris
ingrid haustein

This is my second day of work, almost 5 days of medicine for fever and sore throat..
I must recover energy so that even my body this weak one, in these days the food did not call my attention, first by the heat and later by the pain throat.
I did it in 35 minutes, after making the exercises I hard feel like but thanks as always good weekend to all
kisses
http://www.twitter.com/zsukam zsukam

Hi Guys!
How cute Charlie! :) Hope you feel better tomorrow! Relaxing, royal (bee) jelly, propolis is a natural antibiotic, just try, I had tooth root canal problem a few years before, and these helped me a lot.
I’ll do this great workout today! Love you all! thanks for this great site! Zsuzsa
Anonymous

Ha ha ha all the time Zuz was talking I was looking with love in my eyes towards Charlie….he was enjoying himself with his bone…how funny.

The Bodyrock community is a positive supportive fitness family. It’s a place where we go to learn, get healthy, get refreshed, we support each other, get motivated by stories from other Bodyrock members. It’s like me second home. I feel totally free and at home. It’s a lifestyle I love. We don’t want negative people or people debating about religion or politics. We Bodyrockers stand for a healthy positive life and there are so many websites people can go to and debat about these topics.

Zuzana and Freddy are so sweet, so good at heart. I just love you both so much! Yesterday I saw the video of the baby mouses and it touched my heart. I’m learning so much from you. There are good people on this earth and I’m so thankful for everything you do…it’s making me a better person.

xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Anonymous

Hi Barbara here’s another dutch Barbara….how funny :). Sugar is so bad. Food is really important. Most people who don’t feel good and they improve their eating habits…most of time they get better. But for me working out has changed so much…I so much more energy. It’s amazing. xxx
Dheana

I’m reading a book right now on health and anti-aging and this doctor was asked “What’s the worst over-the-counter drug?” and his answer was “Sugar!”
Dheana

Woot woot! Welcome Alana! :)
Catsnp

I love coming here veryday to see all the supporting and friendly people. I just love you guys and feel like we are our own little group of friends. We’re here to support and to give encouragement to each other. This truly is a bright spot in my day. I thank you for maintaing that aura from everyone.
I have some good news, I finished a whole workout log today doing BodyRock workouts. I’m so proud and happy. Ok, I’m being a dork :) Goodnight everyone, see you all tomorrow.
Anonymous

Glad you are feeling better Zuzu. I agree with you 100% about keeping the comments positive and respectful . You guys ROCK.Have a good day everyone.
helena p

Nice to hear you´re feeling better Zuzy, thanks for posting the workouts despite your pain hehe!
Anonymous

Hi Z&F
I hope you feel better soon I did this one and if was hard but I finish.
MY SCORE IS :R1- 7:08,R 2-6:11,R3- 5:14
Skiping : R1-426,R2-431,R3-430
Thank you it was very good workout.
Vivi

I did it for the firt time today, and after i did “Jacked up chick Wo”.
No ball here so I used a toy box with castors!!

For this one my score is :
Round 1 : 6.31 min
Round 2 : 5.44 min
Round 3 : 5.38 min
High knees : between 55-60reps (i’m very happy before I achieved with difficulty 50reps!!)

Just a question : I’m the only one who have the shoulders in fire with jump rope ??!!
It’s great for cardio, but for shoulders it’s harder for me ! What about you ?
Vivi

I did it for the firt time today, and after i did “Jacked up chick Wo”.
No ball here so I used a toy box with castors!!

For this one my score is :
Round 1 : 6.31 min
Round 2 : 5.44 min
Round 3 : 5.38 min
High knees : between 55-60reps (i’m very happy before I achieved with difficulty 50reps!!)

Just a question : I’m the only one who have the shoulders in fire with jump rope ??!!
It’s great for cardio, but for shoulders it’s harder for me ! What about you ?
- Christine Bastien
  
  oh yeah! skipping is a full body workout! it does tone your arms, back and core.
  - Vivi
    
    I agree wih you, but my shoulders are really in fire!, and I don’t feel my back or tights work as much as my shoulders!
- Dheana
  
  Shoulders and biceps for me too!
  
  Great time btw Vivi – crazy good! I timed the whole thing, including my little breaks b/w sets and came in at 37 minutes! LOL But I do have to say I was soooo happy with my skipping, I used to be really happy to reach 50 reps, today I hit 65 in 20 seconds! Yeeeeeee hawwww!! :)
  - Vivi
    
    biceps not for me, but shoulders Yes!! Jump rope kill my shoulders !!
    It is not make a long time that I bought it but I didn’t think that it make to work so much shoulders ! When I didn’t tripp (Grrr) they are my shoulders which give up !!
  - Vivi
    
    65 reps in 20s very good score! Me I did it only the first 20s after I go down to 60&55….because of my shoulders. So I have to gain muscle again !!
Anonymous

When you were talking to Charlie it reminded me of the HotforWords episode about profanity
http://www.youtube.com/watch?v=LUT9XElt60c

You guys keep this site so positive I didn’t even suspect there were haters writing in. THANK YOU! I totally love the positivity you two and the BR community provide .
Anonymous

When you were talking to Charlie it reminded me of the HotforWords episode about profanity
http://www.youtube.com/watch?v=LUT9XElt60c

You guys keep this site so positive I didn’t even suspect there were haters writing in. THANK YOU! I totally love the positivity you two and the BR community provide .
Vivi

zuzana it is very respectful for the bodyrocker’s community what you are saying.
And I agree with you each one have its opinion, but we are not here to debate, but to share our experience about health, diet, shape etc…

BUT, yes there is a “but”, even if I know you have a million thing to do, it will be grat to have perhaps a homepage with this part. Becaue, me who was a beginners few months ago, was very disapointed to not see my comments appear, without knowing why ?
Because if we don’t go on a workout which talk about that, like this one, we have a sad feeling to not be accepted.
While it is completely understandable that you have, and want to check the comments about your site.
It should be great to explain your “charter” when we go for the first time on your site, and how to login it ;)

At the same time it is a good test of perseverance! Because I had to write and rewrite my comments full of time. But I stood firm and was able to make party of THE list! :p
- http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár
  
  Hang in there, Vivi. As far as I know, Zuzana and Freddy are soon going to launch a brand new community within BodyRock.TV (am I not right, guys?)
  I can hardly wait myself to be able to converse bilaterally if I wish, search for the posts of my friends on the workouts and contribute to discussions not strictly related to the daily workouts.
Anonymous

Sandbag Squat & Jump Tuck are killer for me :(
So the workout was looooooong for me, but I enjoyed it )
Anonymous

Oh man. This workout looks sooooo good. My mind is just eager to workout, but my body is not. Still recovering from a terrible flu. Can’t wait to start back bodyrocking. I miss it so much. My workout time is very sacred to me, it’s time that I dedicate to myself. I have not been working out for like a week and I feel terrible and out of touch with myself. I really do miss it.
Jean Louise

Eating too much sugar also leads to body inflammation that can trigger many diseases.

Also, I love reading everyone’s comments because of the support for each other and the appreciation we have for Z & F.
Rachel Cross-Latino

Zuzana,

Would it be possible for you to incorporate more exercises for strengthening/toning our backs? My back is the physical feature that I like least about myself–back fat is not sexy! :(♥
- Anonymous
  
  I second this motion!
- Christie
  
  pull ups and the reverse push ups are really good for your back!
- AudraFit
  
  Christie is right pullups are one of the best back and upper body exercise around. But if they are too difficult, then you can do bent over rows with weights too.
http://www.makavelina.webnode.cz Nina_CZ

Loved the “Doggie Talk” today :))
I am so glad and so proud that I can be a member of this community, it means the world to me and I think for all of us. Thank you for what you are doing. Nothing else I can say about this, just THANK-YOU!!!!
kat

Zuzana your the Best!! just love what you said in this video :) I am so looking forward to doing another workout with you today :) hope you feel better soon (((hugs))) Kat

PS thanks for all the workouts you give us Freddy and Zuzana
http://www.facebook.com/Anna.Lilith.Marchal Anna Marchal

There’s nothing like finishing your workout. You inhale, squeeze all the muscles in your body and your mind is in perfect harmony with your body. You just feel the strenght and everyday problems seem miles away. You exhale and relax for a few seconds to prepare all the your cells for another rep. You know that it is just a couple of reps ahead and that you’re able to do it. You’re proud of yourself. You’re a winner. You’re a bodyrocker!
Thank you Zuzana & Freddy :) You do not just offer perfect workout routines, but also an opportunity to compete and overcome our own selves.

with love Annie :)
Anonymous

Finally!! I am keeping up with your routines and it really feels great. I have never been so confident about my strength and endurance. It no longer feels like a chore to work out and this community that exists here is so supportive and motivating. Zuzana you are truly an inspiration!

I did this workout without a skipping rope or exercise ball. I replaced the ball exercise with 20 V-ups and 20 butt lifts, and pushed my hardest for the skipping portion by doing intervals of high knees.

My time was 16:44 but I did 5 minutes of high knees instead of 4 by accident. Protein shake time!
Christie

Hey Barbara! I love clean magazine! I also struggle with sugar, and I am addicted to it, I crave it so bad sometimes I feel like I would do anything for it. And if I have not will power if it’s in front of me so I have to just never bring it in the house! This is a really good video about how bad sugar is for your body, it’s kinda long, but if you have time it’s really good!

http://www.youtube.com/watch?v=dBnniua6-oM
kat

Thank you so much Zuzana and Freddy!! I wanted to stop after the second round :) I did finish this workout though and I am so proud of myself for doing it!!
AudraFit

Zuzana & Freddy thank you for providing a positive place here for all of us to come together without the criticism of others :) I’m sure most of us hear enough criticism whether at home or work from family, friends or coworkers. I’m very proud to hear that you & Freddy look out for us Bodyrocker’s and the website as a whole by your strict moderating. Thank you my friends!

I changed the mini squats to sumo pulse with a dumbbell because I don’t have sandbag and I can’t just throw down a 30LB barbell lol! That said I did each round of the 10 sumo pulses as drop sets. So, 1st round I used 31 lbs, 2nd 28 lbs, and 3rd 25 lbs. Ooooh and did my butt burn really bad? My a$$ was on fire by the 5th set! Top that off with the Roll It exercise and my hamstrings were screaming. So, I did the Broomstick exercise between those two to give my lower body a break. My time for each round was :
Rd1: 8:06 (31lbs)
Rd2: 7:48 (28lbs)
Rd3: 6:43 (25lbs)

Still gotta work on my skipping but, my avg was between 48-60 high knees
Annebel Wind

Hi everyone,

I think I am doing something wrong with this workout.. Or I am incretibel slow.. but it is allready taking me over an hour.. The 20 times 10 minisquads are taking a long time and killing my butt.. i am writting this in my break.. I am in the last round, so I will finish it.. but than I have done about 600 minisquads, it this correct? Did some of you guys take long on this routine?
BrittanyBRock

I love BodyRock. This website is such an awesome outlet for so many people, including myself, to view the positive in the world and express their own positive vibes to uplift other bodyrockers. So thank you guys for posting this video in the effort to keep this community special. “Its a private club” lol i love it. Anyways, i cant wait to do this video once my baby gets down for her afternoon nap! and i also wanted to let you guys know that my big, tough, fire fighter Marine attempted the Marine Corps workout with me and i did better than he did!!! woo!! nothing like a little competition in every good relationship! thanks for giving us something fun to do together AND get in rockin shape :)
Annebel Wind

I think I am just a bit slow :D Probably just not my best day.. But anyways.. i did finish it.. I did the second round without jumprope, the third round with jumprope again.. In the last to rounds i have done the sandbag minisquads without the sandbag and now jump tuck.. I am sweating crazy, and feel good… Thanx guys.. Hope I can keep up next time… Whit a bit of rest in the weekend, fresh start next week.. :)
- tee
  
  way to keep on trucking annebel! I haven’t repeated this workout yet but I remember it taking forever. I took about 40 min when I did it. but I didn’t use weight for the mini squats so I didn’t have to put the weight down & up. I laughed when I saw zuzana said about 20 min! what was she thinking! lol
http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

Wowwy!! Well i did NOT expect to sweat so much! It’s safe to say i’m soaking wet… yet there is no rain!! ;)

I took out 10 of the mini-squat + jump tuck, as I believe 20 would have murdered my leggies. So i only did 10 sets for each round.
My total time for this workout was 32:04. Nice yummy protein shake and shower coming up!

Love this video … the (coffee)talk at the beginning. It’s all what i love about this site. I LOVE that you keep everything and everyone so positive – and you are only right to keep out the baddies and the Brutus’ people. I love that you do that. I love everything you to do for us BODYROCKERS. =D Also love the way Charlie is just having a ball chewing his bone the whole way through the talk, hehehe, bless him the lil cutie!! xx
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

Zuzana, I hope by 20+- you meant per rounds and not the entire workout. It may be the heat but I did struggle by the end. My high knees are steady, average 56/20sec, the mini squats were much more bearable than I remembered, it was just the usual heavy feeling by the end. I’m exhausted, cannot wait to be stretched, showered and dined. I could eat a whole cow.
My time today from beginning to end including the little pauses between the exercise clusters: 50:11
Anonymous

I haven’t posted in awhile, but I agree. That’s why I love this little community so much. I love the positive energy, and everyone is so supportive. I think we see and hear enough bad things in life, we don’t need to hear that on this website. I believe that being positive is an energy that you can pass on to other people, and I know it sounds cheesy, but I believe we’re sloooooowly making the world a more happier, sexier place!! :-D
Anonymous

aaaw, charlie is so cute :)

My scores:
Round 1: 10: 43 (w/ 9kg SB) + max effort of high knees w/ JR
Round 2: 10:36 (w/ 9kg SB) + max effort of high knees w/ JR
Round 3: 9:51 (w/ 7kg SB – I have to change the weight – because those mini-squats were tough *hehe*) + max effort of high knees w/ JR

love you guys and the whole community!!
“One should treat others as one would like others to treat oneself” – says the golden rule! :)

Nice day everyone!
http://www.facebook.com/andsch Andreas Schüttler

I just did 2 rounds (without modifications and the full 40 Broom Stick thingys) and they took me about 40 minutes so far. I don´t have the time to complete it :(
The Sandbag Half Squats took the most of the time and after the 20 reps per round my back didn´t want anymore (it got harder and harder to hold the back straight (my bag has 14 kg)) ;)
Anonymous

hey guys,
you know im working out with you for 2 years now, and its been a month and a half since my last workout after i got my back injury, BUT i still come here every day to see whats up with Zuzana and Freddy and all of my bodyrockers brothers and sister. and it is so nice to see the support and friendship that happening here. the positive messages and the love.
im praying every day that soon i well be able to not only look at the workout and read the comments but do the workout again. I MISS IT SO MUCH. SO HARD NOT TO WORKOUT.
BUT THANK YOU FOR BEEN HERE FOR ME AND ALL OF US
Tali
Anonymous

hey if anyone doesn’t have the sandbag yet (like me) – you can use the coupon code “facebook” on the site zuzana listed to save a little bit .. oh, and i say we give charlie a second chance on being in the club, he’s probably just pissed people wanted to use him as a replacement for the ugi ball lol ;)
Anonymous

How do you have time to read and screen all of the posts? You are Wonder Woman and Superman. Thanks for keeping it positive for your community members. I liked the tough love speech.
http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

The whole day was full of tasks so I couldn’t do it….but as time is never a justifivation i went trough it! Here is 22.40 and ijust finished the workout! hOOo and beated my result ! The first time i did it for 43.53 now – 41.56 :)))) proud of myself, proud of being bodyrocker! LOVE YA ALL :*
Cindy

I will do it tomorrow because I did the Power Girl workout today followed by 45 minutes Spinning Class. I could not believe I saw a young lady texting on the spinning bike.
MariaBjørgJepsen

Oooouuhh, I remember this one and the BURN in my thighs from all those Jump Tucks. Damn!!! Gotta try to beat my score at 04:30 tomorrow morning (Jeezz, 5 hours to go) before I go to work. Very much fun after 4 hours of eating and drinking like a queen, lol ;)
Goodnight, lovelies!!!
Love, Maria
- kat
  
  Goodnight Maria :)
Anonymous

This workout totally kicked my butt. I made a mistake, though, and didn’t time myself for the first three exercises of each round. The entire workout took me about 45 minutes or so…
Anyway, like I said, it totally wiped me out and I’m feeling it hard today. I think I’m going to take a rest and do today’s workout tomorrow.
roseshannon

Hey guys,
I just wanted to tell you Zuzana that you are looking especially beautiful lately, your body looks unreal, it always does, but I think your muscle definition lately is particurlarly flattering. Also thank you both for making this community such a positive, beautiful one.
-Rose
ZoeRocker

This is such a wonderful little club. I’m so happy to come here each day and see what’s going on with everyone. I am happy that you guys are careful about content here. It makes it so positive and inspiring. If there were negative comments or spam, it would make me not be so excited about it.The great thing about this site is that it is positive and encouraging. Let’s keep it that way. You guys rock! All of you!
Anonymous

YOUR DOG IS SOOO CUTE :)
http://www.facebook.com/felinemenina Anna Carolina F

hahahaha…I realized this workout takes more than -+20min (very optimistic time you guess Zuzanka:P)

I sadly could not finish this workout because I had to work this afternoon.
First round : 11:13 min and High Knees: 65-65-66-67-66-62-60-60
So short 15min. workout for today plus bouldersession this evening.

Next try on weekend!
In my opinion the whole week was/is really tough…so you really like to drill us while you´re not working out-agree!? :P

Have a nice weekend Frederick and Zuzana (+Charlie & Cali) and my dear bodyrockers!

Love, Carol
Mmghia

I had ear surgery last month and have not been able to workout, this was my first workout in three weeks and it was WONDERFUL!! I have missed being a part of this awesome community. I’m so glad to be back :)
Janessa Reimer

I already did a different workout for today. i did the hot body workout for the first time. it was great! i can’t wait to do this one tomorrow tho! I really hope i can beat my personal best! i love this site, thanks for all that you do!
Anonymous

I did the 600 Rep Sexy Body Workout. It was tough and I couldn’t get fully into it since my kids woke up and were bugging me badly. I finished in 30min 41 sec. I had to go to my knees for push ups after four because my arms were still sore from yesterdays workout. I can’t wait to do this workout tomorrow. I love bodyrock and yes I do come not only for the workouts but also the comments which I subscribe to. God Bless and have a great night!
Anonymous

I cannot believe I actually finished this! I swear, being a Bodyrocker is 80% Mental and 20% Physical. :)
http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

Great workout!! I didn’t do the high knees b/c I forgot my jumprope (I was at the gym) and I’ve got something going on with my right hip flexor/abs?? I have one spot that has been bugging me.. I think it’s an old injury but it really doesn’t like the high knees.. but I ran for about 10 mins after I did the first 3 parts of this workout!!
http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

What my name isssss? I’m hitting this tomorrow woo! Great body-blast 2day!
lUCy

hi guys, my old score was 15.26mnts, new score 10.59 :D plus skipping ;D
MariaBjørgJepsen

Ouuukaayyy, I rocked this one pretty good after yesterday’s feast and 4 hours of sleep. And beat my personal best from April + 8 kilo sandbag:
1: 06:362: 05:523: 05:42Total: 18:10Plus 12 min. High Knees
Total time: 30:10.

Today 16th of July + 15 kilo sandbag:
Round 1: 05:07 + 79 to 81 High Knees
Round 2: 05:10 + 80 to 83 High Knees
Round 3: 05:17 + 80 to 86 High Knees
Total time: 27:34 – Yey!!!!

Have fun, dears! Now – off to cook breakfast for the 140 guests at the hotel I work at :)
Love, Maria
Kendra

Well, first of all I’ll say that I really, really appreciate that you screen the comments and keep this place such a warm, welcoming and supportive place. I like the fact that you called it a “private club” but of course this private club is free and anyone can take part as long as they follow the rules. I’m just sorry you have to read any negative comments, yourself. But even though they do seep through, you two have brought out the most positive in anyone and everyone who comes here. I love it. :)

My time was 37:49 for the whole thing. I used 30 lb for the squats the first time, then went down to 25 for rounds 2 and 3. I couldn’t do the jump tuck so I did a jump squat with the weight. I live on the second floor, and I do go down to the landing to do the jumps, but I try to go down as little as possible. I had a couple of snafus with my jump rope, so that added a couple minutes on, too. :)

Happy Friday!
Kendra
Anonymous

Nice work! I am glad that you are enjoying the workouts :)
Muriel

Hi Zuz! Hi Freddy!
After following you guys for about 2 1/2 years now, I`m quite proud to say that there is a real body rocker group forming here between the students of Tübingen, Germany! (WE ROOOOCK! ;-) We`re doing our workouts seperately, everyone in his/her own pace but talking about it in between, encourageing each other!
Just to let you know, that your changin` lifes all over the world!! ;-)
Kisses and a 1000 thanx!
Muriel
Janessa Reimer

This was a great workout! i beat my time from before.
New time: 27:09min (old score): 29:30min
round 1: 5:23 average of 60 high knees all three rounds without the jump rope
round 2: 5:03
round 3: 4:43
have a great day everyone!
- http://delightfultastebuds.com Jos
  
  wow you finished the first 3 in 5 mins??? :O
  - Janessa Reimer
    
    I pushed myself to my max lol, i was suprised too, that i finished one round in just 5 min or so. :)
  - Janessa Reimer
    
    I pushed myself to my max lol, i was suprised too, that i finished one round in just 5 min or so. :)
http://www.facebook.com/profile.php?id=685197005 Johanna Speachless Hajnos

WOA! This workout took me 43 min. I was tripping sweat like the niagra falls though. It was awesome! Thanks guys, this website have always been about support and love. Keep on going!
Cindy

I did it at home today. My scores are:
Round1 7 minutes
Round2 7
Round3 6
High knees with jump rope total reps=1068
Great workour!
Courtney

I am amazed that Zuzana was able to get through everything she wanted to say without distraction because I couldn’t tear my eyes away from Charlie! It’s a good thing he’s not in more videos because I’d never be able to pay attention to the workouts and proper form if Charlie was off to the side chewing on something. He is too cute!
tee

you time the first 3 exercises to do the amount of reps stated then reset your timer for 8 rounds with 2 intervals. first 10 seconds rest then 20 seconds of high knees, repeat for the 8 rounds. then back to the first 3 exercises, then the intervals of high knees, then the first 3 exercises, and the intervals of high knees again.

so you time how long it takes you to do the 3 exercises 3 times and there are 3 sets of 4 min of high knees
Donna

I did this in April and yesterday but didn’t keep a time for any of it because I didn’t know we had too:( I only wrote down my high knees scores which were;
58,55,55,53,53,55,55,55
57,57,57,55,55,55,55,47
38,55,55,51,53,53,53,53
http://www.flickr.com/photos/marionlakine/ Marion

OMG, this looks so simple ! But I’m sweating sooo much !!!!

I don’t have a balance ball so I subbed with something I don’t know how to call it (Iaying on the mat, feet on a chair, lifting the hips and lifting one extended leg)
The squats are killers !
During the 2nd part I took a mini break to check on the site if it was REALLY 20 reps :op
I used a 16 lbs bag and just had a drink between each part

Part 1 : 10mn45
Part 2 : 9mn44
Part 3 : 9 mn50

It’s fun to see that you estimate 20mn to go through this workout while the IT already takes 12 mn haha !!!!!

Thanks for this great workout as usual
Kepp the sweat and smile ! ;)
- http://twitter.com/misathemeb m
  
  totally agree, after the 1st round, i took 10 reps off the broomstick on each side to speed things up and didn’t do high knees after round 1 and it still took 28mins!
  
  i used a 15lb sandbag:
  Round 1: 9:25 doing it exactly as written
  high knees: 51, 49, 45, 47, 46, 45, 45, 45
  
  Round 2: 7:13 only doing 20 total reps of broomstick instead of 40 and no high knees interval
  
  Round 3: 8:04 same as round 2, dear god my hamstrings were burning on that ball roll, yikes!
  
  total time: 28mins 42s
  - http://www.flickr.com/photos/marionlakine/ Marion
    
    I have to precise that my times are without the high knees IT ^^
    I did the regular 40 reps of obliques
    
    I’m impressed by your scores as I didn’t linger on
    
    Congrats !
    
    Zuzana and other bodyrockers are aliens, for sure ;)
- http://www.carolynbellpilates.com Carolyn Pilates
  
  “I don’t know how to call it (laying on the mat, feet on a chair, lifting the hips and lifting one extended leg”
  
  In Pilates, we call that a bridge. You could say add elevated since your feet were not planted on the floor. Great improvisation!
http://www.facebook.com/people/Xan-Dunn/1344221746 Xan Dunn

You tell them honey! I agree! We support and respect each other, that’s what makes us BodyRockers. That’s what makes us different from everyone else. We tell others to join our community because this program has the power to change their lives in a very positive way. It will never matter how pretty or handsome you are on the outside, you can’t just change physically, you also have to change mentally. And if people are posting rude things, then you need to work on what’s inside before what’s outside.
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

My time for 3 sets is 24 minutes 16 seconds &
728 high knees with jump rope. I used 10 kg weight. Last time I used 5
kg & no j.rope & finished this WO for 33 minutes 10 seconds. Think it’s a progress anyway))
Brooke Toner

Loved this workout! Well…when I was done! :) My times could have been better — the rounds took me 29:30 + the skipping. I am amazed at how quickly some of the other BodyRockers finished this! Just gives me something to work on! Those squats and the tuck jump were killer. Did it with 32 lb. sandbag. Phew! Smiling! Now time to take out the mountain bike! Thanks Zuzana and Freddy!
Maria Sweden

Round 1: 14:01 min High Knees: 50,57,50,52,53,50,45,44
Round 2: 14:06 min High Knees: 53,56,56,54,53,53,53,53
Round 3: 14:06 min High Knees: 54,55,54,53,53,50,52,53

Sandbag 9 kg. I did 20 reps with the broomstick.
Time: 42:13
High Knees: 1256

I know it’s important for us newbies to write our reps and time in the comments. (So that everybody is represented and encouraged to take part in this fantastic community!) I guess my time isn’t that impressive but my body feels sore after the workout and I gave my max effort. So I’m damn proud of myself! =) Thank you!
Anonymous

This was INTENSELY hard for me!!! At first glance this workout looks like an easy to do workout but after doing round one I wanted to QUIT SO BAD!!! But I pushed through the last 2 rounds and I am SO proud of myself!!! It took me about 40 minutes but I did it!!!!! WOOHOO!!!! I did High Knees but without the jump rope my total score for High knees was 1,436 :o)
- KIMBERLAKE93
  
  I agree…..never have I wanted to quit so bad in my life. You should be proud of yourself, I’m proud too!
- KIMBERLAKE93
  
  I agree…..never have I wanted to quit so bad in my life. You should be proud of yourself, I’m proud too!
Anonymous

Hi there :) We are planning on doing more life and travel videos very soon – stay tuned :)
http://www.facebook.com/people/Aleksandra-Bilcane/100001343398864 Aleksandra Bilcane

just jump up if you can’t do the jump tuck.
MariaBjørgJepsen

Hey Kaz! I was working out at 04:45/5 am! I have to do that, when I meet in 05:45 at work :) Where are you from? I am from Denmark!
Love, Maria
sportbabe05

Hey. Did anyone find as they were doing the broomstick exercise that they kept on sliding downwards?? I started with my butt in the middle of the mat but by the end of my 40, the end of the mat was at my lower back haha. Is this normal or was I doing something wrong??
- KIMBERLAKE93
  
  I think it’s normal to move around a bit, I did too. However, I really had to focus on my form and the more I did, the less I moved. As Zuzana clarified, you must make sure the shoulders are packed down so the shoulder blades are flat on the mat at all times. Also, your low back has to stay firmly
  pressed into the mat.
http://www.facebook.com/Sofia.B.LopezBilbao Sofia

my body is shaking so bad right now. Awesome workout. I just earned myself a pasta lunch :)

This took me way more than 25 min, did it take everyone more or am i super out of shape? (every round alone was around 9 min)
- http://delightfultastebuds.com Jos
  
  9 min is pretty good..I took about 10 min each round (not including 4 min skips)
- KIMBERLAKE93
  
  Agreed. I don’t see how anyone can finish all 3 rounds within 20 minutes! I was OVER 10 minutes each round cause I took so many breaks. 9 minutes is awesome!! Congrats!!! :)
  - tee
    
    you would have to finish a round in 2 min 40 seconds in order to finish in 20 min! I’d love to see someone doing that! lol
    - KIMBERLAKE93
      
      Ya really! Soooo true!! lol
http://www.carolynbellpilates.com Carolyn Pilates

Well, strained my low back in the sandbag squats. I was only able to complete 1 round.

9:53

Switched high knees jump rope for mountain climbers (calves too sore from low jack jumps from Just Did It). 35.44.40.40.36.37.41.40
http://delightfultastebuds.com Jos

I took weekend off and today I came back and hit this hard, beat my old PRs as well! PS for sandbag, I used 15 lbs backpack.

Round 1: 10:01 + 4 min skips (old 13:41 + 4 min skips)
Round 2: 10:23 + 4 min skips (old 12:16 + 4 min skips)
Round 3: 10:03 + 4 min skips (old 10:27 + 4 min skips)

High Knees skipping counts (I tripped quite a lot actually) – I didn’t count my skips last time cause it wasn’t exactly high knees skips.
Round 1: 60-37-35-32-48-40-43-35
Round 2: 55-40-37-42-41-38-40-38
Round 3: 46-40-46-37-35-34-45-46

Grand total workout time: 42:28 (old: 48:24)

Boy I was DRENCHED, even my shirt was super soaked with all my sweats! Great workout to start off this week!
KIMBERLAKE93

I’ve made my own cause I can’t justify spending lots of money on one right now, they’re more expensive than I thought. I use an old gym bag and I filled it with weights and bags of rice! Just be sure to put the bags of rice in a plastic bag or something….I made the mistake of just throwing them in my gym bag and it happened to have a small hole in it so needless to say, the rice went everywhere during my workout today and I had a tiny workout of SWEEPING up after! LOL!
KIMBERLAKE93

If you can’t jump at all, try high knees step up…?? Good Luck Michelle, hope it works! :)
KIMBERLAKE93

If you can’t jump at all, try high knees step up…?? Good Luck Michelle, hope it works! :)
KIMBERLAKE93

I NEED to correct you Melissa! You ARE a BodyRocker!!!!! Welcome and Congrats on finishing!! You are a BodyRocker the second you join the community!! There are people who have been with Zuzana for years but I’m fairly new to the site as well. TIME doesn’t constitute wether you’re a BodyRocker or not, it’s the fact that you joined and you’re taking part!! Congrats and I wish you all the best on your journey! :)
KIMBERLAKE93

I hope you liked the workout Marros2oo7!! From what I’ve heard Zuzana and Freddy say, you can DEF do the workouts everyday and it’s important to stick with it. You can alter the way you do the exercises (beginner modifications) but atleast try to get through every routine, that’s the most important part. My biggest advice to you is to write down your reps (keep a journal) so you always have those numbers to go back to. It’s amazing how proud you feel when you see/notice improvements. Feel free to jot them down here as well and compare your scores with others. I was hesitant to do that first but now I look forward to doing it. Good Luck on your journey! Enjoy! :)
KIMBERLAKE93

WOW times a MILLION!!! This is the closest I’ve ever been to wanting to quit, it’s rediculous! I was totally whinning out loud too during the SB Squat Pulse/Jump Tucks LOL! I felt like they were never gonna end and I was almost getting bored cause they were taking me so long to finish! It’s you BODYROCKERS as well as Zuzana and Freddy that got me through it! Amazing how strangers can influence and inspire me SO bloody much. Thank You all!
Here are my scores, including the time I wasted whinning like a little girl and taking breather breaks/water breaks. I cannot compare my last scores since I just started BodyRocking and did ALL beginner modifications and cut the reps by half.
Round 1: 10:20
Round 2: 11:48
Round 3: 10:39
High Knees:
R1: 74/74/72/60/66/68/66/66
R2: 66/66/68/60/62/66/66/66
R3: 68/68/68/68/74/72/72/80

I felt like I was slacking today….perhaps it was all the vodka’s I had at a wedding this weekend :/
Anonymous

Are we supposed to do this routine once, or like she says in the video, doing three of them?
KIMBERLAKE93

Thanks girl! :)
MariaBjørgJepsen

Ha ha, that is so sweet and funny :) Ohhh, The Netherlands, I LOVE Amsterdam!!! Do you live close to it? Yep, I do my workouts each morning, in case I will feel too exhausted when I get home again. No need to risk that :P
KIMBERLAKE93

You’re so welcome! It WAS a tough one!! I did this workout 2 months ago with all the beginner modifications so redoing it yesterday the proper way, was just SOOOO difficult for me! And I agree with you…..I JUST wrote the same thing about this EXACT workout! It’s amazing how strangers inspire you to finish. I thought of all BodyRockers and Z&F, only thing that got me through it! Keep it up! CHEERS! :)
Anonymous

ugh. that was a killer. i didn’t write down my scores the last time i did this, all i did was draw a cartoon of spongebob. no more crap tv for the kids!

this time my scores were (13kg sandbag):

R1: 8:49 + skipping (53-49-52-40-52-41-51-46)
R2: 7:38 + skipping (52-51-51-52-49-40-48-46) i really pushed hard on this one and paid for it in round 3!
R3: 9:52 + skipping (54-53-48-47-51-42-51-45)

thanks!
http://twitter.com/GabayC Gabija D.C.

Just finished. +/- 20 minutes? :DDDDDD Nice sense of humor.

Part one
11:05
312 total high knees

Part two
10:40
310 total high knees

Part three9:28 (WOO HOO!!!!)302 total high kneesI thought I was gonna die after the first round!Imagine my surprise when I saw that I did the 3rd round even faster than the other two!Overall the ball exercise gave my legs the biggest burn,the sandbag exercise was sooooooo long it was mentally challenging,the broomstick exercise was intense on my upper abs – especially when I got up from the floor!And high knees were a killer – I kept tripping for some reason…

THANK YOU! :) <3
- Dakkotah
  
  I’m totally agree with you!!!!! + or – 20 minutes????? Impossible!!!!
  And and tell u more… I did it today and I didn’t rebember how brutal is this W.O that I did ALL Mini-Squat with 20 Kg!!!! I was so angry that I wanted kill somebody. I just did 3 round!!!!!! AAAAAAAHHHHHHH!!!!!!!!!!
  Thanks
Anonymous

Hey!!!
So I did this workout today, Thursday July 21.. I must say that after the first round I had no idea how I was going to do it 2 more times!! But I did!!!
I want to really thank you Zuzana & Freddy, because today was not the best of days for me.. I had some pretty bad news that turned what started out as a pretty good day, into a pretty crappy day! But after doing this workout I feel soooo much better! I feel reenergized and I feel like a new me!
Now I can go teach my yoga class with confidence and in a good mood!
Thank you both for all you do!
You have no idea what an inspiration you are to so many!
Thank you!
XOXO
http://www.facebook.com/Sharesss Alexandra Fedorova

Hello Zuzana, Fred and everyone. I love this site and all what you do. I am not a posting person, and I make comments only when i realy have something to say or share. This video touched me because I am not always positive in my comments, but negativity is turned only to myselfs weakneses and when I post something like that, I just really need someones help, someone who are more motivated, someone who r more strong and positive. And it really upsetting when I dont even find them posted. But I still come back here because this place and two wonderfull people making miracle everyday by changing life of thousands people. It is why I think there should be forum for people like me.
Everyone cheer up and rock it!
http://www.makavelina.webnode.cz Nina_CZ

Missed this earlier this week, did it today and I am so glad I did!!!
I remember this was a killer last time, but I did quite well, this time I KILLED MY OLD SCORE AND STOMPED IT TO THE GROUND A MILION TIMES!!! :D
My new score – 9kg sandbag, 40 reps for the broomstick exercise:
1st round – time 8:49 + highknees: 59-44-54-56-50-44-53-53
2nd round – time 8:58 + highknees: 51-53-53-44-46-50-48-52
3rd round – time: 8:36 + highknees: 50-52-49-52-53-32-52-49

(My old score – 7kg sandbag, I don’t remember if 20 or 40 reps of broomstick exercise:
1st round: 10:58 + highknees: 43-45-43-42-41-43-23-442nd round: 10:23 + highknees: 46-45-37-31-31-40-44-323rd round: 10:26 + highknees: 44-38-43-43-44-37-29-33)

ROCKED IT!!! :) Now I deserve my shower and something tasty to eat :)
kat

Love this one!!
here are my times and scores :)
              Roll it hard core 20 reps
               SB SQ & Jump Tuck 20 reps
               Broom Stick exercise 40 reps
8:26         6:00        5:47
high knees jump rope
47 35 36 46 47 45 47 79
38 44 46 45 48 49 50 48
51 50 52 52 50 50 50 51

I am BEAT!! Great Workout Zuzana and Freddy :)
Anonymous

i just done it super…………………………….petra london
Dakkotah

Hi Everybody:
This is my score:
Round 1: 09’24″ - Skipping Rope: 311
Round 2: 09’41″ - Skipping Rope: 312
Round 3: 11’09″ – Skipping Rope: 343
Round 4: 06’55″ – Skipping Rope: 365
Round 5: 08’20″ – Skipping Rope: 365
When I finished this W.O , I wanted kill somebody… Really Hard!!!
Thanks
http://twitter.com/GabayC Gabija D.C.

Did this again. My scores:

1st round
8:56 (last time:11:05)
386 high knees total (last time:312)

2nd round
9:02 (last time:10:40)
397 high knees total (last time:310)

3rd round
9:39 (last time:9:28)
375 high knees total (last time:302)

Beat myself by 3:24 and 234 high knees

*times do not include skipping

Cheers!
http://twitter.com/GabayC Gabija D.C.

Did this again. My scores:

1st round
8:56 (last time:11:05)
386 high knees total (last time:312)

2nd round
9:02 (last time:10:40)
397 high knees total (last time:310)

3rd round
9:39 (last time:9:28)
375 high knees total (last time:302)

Beat myself by 3:24 and 234 high knees

*times do not include skipping

Cheers!

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