Jul 18 2011

Stronger & Hotter Workout

Hi BodyRockers,

As I mentioned in today’s video, I would like to talk a little bit about diet. The food that we eat impacts our DNA, metabolic function, mood, over all energy, workout performance, physical appearance and so on. We could not survive without the energy that our food provides us. There is a lot more to diet then we often think – the quality of our life depends on it. With this deep thought in mind ;) I started (yesterday) to follow my own advice 100% and focus on 3 main goals: health, body composition, and workout performance. If you keep all of the 3 goals in mind when putting together your diet plan, then you are on the right track. If you focus only on your body composition, you may damage your health by  taking short cuts that focus on the short term goal of fat loss. People that are trying to lose weight really fast often fall into the trap of following fad diets that only deliver temporary weight loss. If you focus only on your athletic performance you may fall into the trap of using harmful suplements to achieve a short term goal that misses delivering long term performance benefits. If you are focused only on your health, you may not get the results in the remaining two areas where you want to excell. Out of these 3 areas most people focus almost exclusively on fat loss. I am taking a longer term approach to my fitness and health, because this is a life long journey that never ends. I will be posting some of the specific diet strategies that I am following over the next little while so check back if you are interested in taking your diet to the next level.

Have you guys been thinking about focusing on your diet lately?

Best,

Zuzana & Freddy

P.S. We went for the taping of the Chelsea Lately Show – it was interesting, but it wasn’t that different from watching it on tv. As an audience we had to give some fake laughs and claps, but luckily the taping was only about 30 minutes long so our faces were only a little bit stiff by the end.

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Workout Breakdown

Time: 16min.Workout Type: Intervals & Time ChallengeExercises: 5
  • Sandbag Dragon Lunge & Rowmax. reps
  • Crossed Leg Burpeesmax.reps
  • Sandbag Squat - Left Shouldermax.reps
  • Sandbag Squat - Right Shouldermax.reps
  • Jump Squats/Push Ups Combo15 sets for time

Get your gear for this workout here:

Instructions:

This workout is a combination of interval training and time challenge. The first part is 12 minute long interval training so you have to set your interval timer for 12 rounds of 10 and 50 seconds intervals (the rest interval is always the first one). You will be moving from exercise to exercise and pushing as hard as you can during each 50 second interval. I strongly suggest that you write your reps down during the 10 second rest intervals so that you can one day try to beat your record. I wrote my reps down so this is my score and also the flow of the workout – there are 3 rounds of the following exercises:

1) Sandbag Dragon Lunge

My score: 9, 9, 7 reps

2) Crossed Leg Burpee

My score: 9, 9, 9 reps

3) Sandbag Squat – Right Shoulder

My score: 21, 15, 10

4) Sandbag Squat – Left Shoulder

My score: 21, 13, 12

The second Part of this workout is a Time Challenge and your goal is to complete 15 sets of the Jump Squats/Push Ups Combo. I explained all of the exercises and this combo in the video above and I also included easier variations for beginners.

The combo is 2 Jump Squats – 1 Jump Tuck – 3 half way down push ups and power up into a squat. This is one set. Try to beat my time – 3 minutes and 34 seconds.

comments


Around The Web
  • midimidi

    I just did this workout! super fun!  I did the time challenge in 2:33!  

  • Kirry_kaatje

    I did this workout today. 

    1 – Sandbag Dragon Lunge (Accidentally I did +1 deadlift extra) : 5, 5, 4
    2 – Crossed Leg Burpee: 9, 8, 8
    3 – Sandbag Squat (RS, 8kg)) : 12, 12, 12
    4 – Sandbag Squat (LS, 8 kg) : 14, 12, 15
    5 – Time Challenge: 3 min 55 sec. 

    + 1 Burpee for Erin, 1 Burpee for Zuzana and 1 Burpee for Freddy

  • Anonymous

    i just finished1)32×2)27×3)54×4)54x and 15 of 2jump squats-3half way down push ups……………………petra london

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

    wow!
    maybe it was my behavior this weekend, but this one really killed me! i was gasping to death!
    :P
    ok,
    this was my first time, for some reason, on this one:

    dragon: 8, 9, 8 (i’m not really confident about the motion on this one?)
    cross-leg burpees: 9, 9, 9 :D
    sandbag squat (i held the weight in the center, so i could change the next one: 27, 24, 20
    one-leg squat and switch: 10, 10, 10 (i really wanted to work on these :))

    time: 3:25

    so brutal!
    thanks!!

  • Anonymous

    i just finished my workout …………………………………….20 min.petra from london

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

    I have the power model- same as Zuzana. I think mine has 25lbs in it right now. :)

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

    Hooo… I had to give up my sandbag because of yesterdays workout- my buns are sore! :) I still managed pretty good considering! :) All pushups were done properly! Whahoo!
    Dragon lunge and row: 13, 13, 13
    Crossed leg burpee: 7, 7, 7
    Sumo squat/leg lift l: 15, 15, 15
    Sumo squat/leg lift r: 16, 16, 15
    Time challenge: 2:49! Not bad! Now for some much deserved stretching, cool down and a shower! See everyone tomorrow! :)

    P.S: How is Erin doing? I hope she is doing well! :)

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

    I did this workout twice, it looks like the second time I did better for some reason. 
    15 pnd bag.
    Sandbag dragon lunge row 1) 8, 8, 10 2) 9, 9, 10
    Crossed leg burpees 1) 8, 7, 6 2) 7, 8, 6
    Sandbag Squat Left Shoulder 1) 19, 18, 19 2) 21, 20, 21
    Sandbag Squat Right Shoulder 1) 17, 18, 17 2) 17, 19, 20
    Time Challenge 15 sets twice 1) 5:00 2) 3:29
    Two burpees one for Erin and one for another cause

  • Cindy

    I did it yersterday at the gym. I could not complete the last exercise. I was able to do only 7 sets. I am on vacation and I did not workout for 9 days. I did the entire workout before.

  • irreverend

    I was on holidays when this came out and doing old workouts while I was away. I did this one today and I can’t believe it, I beat Zuzana!  I don’t squat past 90 degrees because my knees can’t take it but that is my only modification. My scores:

    lunge: 11,12, 12
    burpee: 9, 10, 8 (and I LOVE these burpees)
    L squat: 24, 22, 21
    R squat: 25, 26, 26

    Combo time: 3:17

    What a great sweat!!

  • irreverend

    I was on holidays when this came out and doing old workouts while I was away. I did this one today and I can’t believe it, I beat Zuzana!  I don’t squat past 90 degrees because my knees can’t take it but that is my only modification. My scores:

    lunge: 11,12, 12
    burpee: 9, 10, 8 (and I LOVE these burpees)
    L squat: 24, 22, 21
    R squat: 25, 26, 26

    Combo time: 3:17

    What a great sweat!!

  • Anonymous

    I did this one yesterday and beat my some of my previous scores (not all and not by much, but some is better than none)!

    SB Dragon Lunge & Row: 12-12-11 (old 11-11-12)
    Crossed Leg Burpees 12-12-12 (old 11-11-11)
    SB Squat R:  26-21-18 (old 25-22-20)
    SB Squat L:  26-20-20 (old 25-22-22)

    Time Challenge:  2:50 (old 3:55)

    13kg sand bag.

  • kat

    Thank you for a great workout this morning Zuzana and Freddy :)
    here are my scores
    sb dragon lunge 10 10 11
    crossed leg burpee 9 10 10
    sb sq R 18 21 20
    sb sq L 22 24 24
    time challenge 15 sets of the jump sq/push up combo
    2:34
    thanks again guys!

  • kat

    Thank you for a great workout this morning Zuzana and Freddy :)
    here are my scores
    sb dragon lunge 10 10 11
    crossed leg burpee 9 10 10
    sb sq R 18 21 20
    sb sq L 22 24 24
    time challenge 15 sets of the jump sq/push up combo
    2:34
    thanks again guys!

  • Maria Sweden

    This was my second time doing this workout. I went from 4 kg to 10 kg in my sandbag. 

    Sandbag Dragon Lunge: 9, 9, 8 (old 10, 9, 9)
    Crossed Leg Burpee: 9, 9, 9 (old 10, 8, 8)
    Sandbag Squat (L): 18, 18, 18 (old 19, 10, 19)Sandbag Squat (R): 18, 19, 18 (old 19, 20, 19)
    Time challenge: 2:51 (old: 5:10):D

  • Lisa

    Second time doing this workout. My scores were about the same, I actually did somewhat better the first time about a month ago, but overall similar scores. I beat my time for part 2 which was cool! I remember now how hard this workout was, especially those sandbag squats!! I was using a 20lb sandbag, here are my scores:

    Part 1:
    Sandbag Dragon Lunge: 12, 11, 11 (old 13, 11, 11)
    Crossed Leg Burpee: 9.5, 9, 9.5 (old 9, 9, 9)
    Sandbag Squat (R): 21, 18, 16 (old 23, 20, 17)
    Sandbag Squat (L): 19, 16, 16 (old 20, 18, 16)

    Part 2: 2:49 (old 2:56)

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

    I mixed in some overhead squats to hit my shoulders a little more – brutal.  In compassion for some of the bodyrockers below – I wanted to share a couple of blog posts.  Yes, I deeply believe in a healthy diet, but for years I had an unhealthy habit of making it all-consuming.  
    http://benjity.wordpress.com/2011/06/25/enough-said/ 
    http://benjity.wordpress.com/2011/05/04/is-there-a-perfect-body/
    http://benjity.wordpress.com/2011/08/02/from-my-journal-april-28-2008/ 

  • Gerrilee Schafer

    Just finished…this was a tough fight with my pig dog this morning, just spent the last three days at a conference, so too much to eat, too much to drink and not enough sleep…but boy did I have fun.  I did manage to beat my personal best though.
    1/ SB dragon/row w/25 lb 10-9-10 old 8.5-9-8
    2/ crossed leg burpee 8-8-8 old 8-8-8
    3/ SB squat right w/25 lb 24-24-25 old 24-22-21
    4/ SB squat left w/25 lb 24-24-25 old 23-22-21
    time challenge 3:23 old 3:39

    thanks guys

  • Anonymous

    Just finish this one, beat my PB what a nice and empowering feeling. 

    Sandbag Dragon Lunge & Row = 9 9 9 with 7kg SB  Old 10 10 9 with 5kg
    Crossed Legged Burpee =8 8 8  Old 7 7 7
    Sandbag Squat Right= 17 13 16 with 7kg  Old 15 16 16
    Sandbag Squat Left = 14 17 16 with 7kg   Old 15 16 14

    Part 2 3.29 Min   old 4 Min

    Have a nice day BodyRockers..

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

    I did this workout today.  I barely beat my old scores, but I’m happy with it.  I did something to my knee on the last set of sandbag squats tand when I tried to just the timed part my knee hurt so bad so I decided not to do that part.  My knee is fine now.  Thank goodness.  I’d post my scores, but my computer is acting weird and I can barely see to type right now.  Zuzana and Freddy when are you coming back I miss your daily workouts.  But I do love your burpess everywhere.

  • Charlie D.

    I did beat your time!!  3:17!  I’m super pumped – I’ve been a little lethargic lately and so I took a vacation this weekend and I feel so much stronger and more energetic.  Maybe I was just stressed.  

  • Annebel Wind

    Hi everyone,

    My scores for today. Still to me they are really dissapointing.. It seems to stay the same. i will try to do some older routines next week, to see if i have any progress.

    Dragon lunge with 8 kg weight: 8, 7, 7
    Crossed leg burpees: 8, 8, 8
    Sandbag squat- right: 10, 8, 10
    ‘                    ‘- left:   11, 8, 10
    Time challenge: 6.25 minutes. thanx guys for the nice workout again…

  • Annebel Wind

    Hi everyone,

    My scores for today. Still to me they are really dissapointing.. It seems to stay the same. i will try to do some older routines next week, to see if i have any progress.

    Dragon lunge with 8 kg weight: 8, 7, 7
    Crossed leg burpees: 8, 8, 8
    Sandbag squat- right: 10, 8, 10
    ‘                    ‘- left:   11, 8, 10
    Time challenge: 6.25 minutes. thanx guys for the nice workout again…

  • AudraG

    I used my barbell for the sandbag exercises and today it was 30lbs.  I love seeing improvements!  Very empowering!

    30lbBarbellDragonLunge:  11/11/9 (old 8/8/9)
    CrossLeg Burpee:  13/10/10  (old 12/12/8)
    30lbBarbellSquat:  23/22/21/21/20/20  (old 20/19/19/19/19/16)

    Part 2 :  2:05 (old 3:00)

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

    I improved! Yay! (old scores first)
    Sandbag Dragon Lunge & Row = (10-8-8) 8.5-10-9
    Crossed Legged Burpee = (9-6-7) 9-10-10
    Sandbag Squat Left = (19-20-22) 19-18-16 (Heavier sandbag yaah)
    Sandbag Squat Right = (19-17-22) 19-18-18

    Major improvement on the time challenge – a whole minute!! = (4:22) 3:13

    What a lovely way to start the week! Thanks guys! x

  • Annalise

    Hi folks I am revisiting this one today, as Zuzana did while travelling.  Hoping I beat these scores.

    • Annalise

      Wooooooooo! It feels so good to push myself and aim for excellence!  Panty sweaty happy!  (If you know what I mean …)

      Part 1 scores a little under last time, but part 2 shaved 2 MINS off my previous time!  Maybe having new awesome workout clothes is helping me aim for excellence and a streamlined focus!

      Sandbag Dragon: 11, 10, 10
      Burpee cross: 6, 6, 6
      Sandbag Sq L: 17, 18, 19
      Sandbag Sq R: 15, 17, 19

      Part 2 15 sets in 3:01

      Love Rocking!

  • Anonymous

    here’s my score
    1.) 11, 10, 9
    2.) 7, 7, 6
    3.) 17, 16, 13
    4.) 18, 16, 13
    5.) 4 mins & 37 secs

  • http://www.facebook.com/people/Andrea-Done/643197923 Andrea Done

    I re-did this today. My time for the last exercise went up. :( But I think I may have done it wrong last time, so I guess it’s okay. :D My time was 3:49. :P

  • Annie_B

    Did this one today and it was 16 MINUTES OF PURE BRUTALITY!!! 30 lbs.barbell for Dragon Lunge&Row and 25 lbs. bag for squats. My quads were on fire…50 secs seemed like forever :)

    Dragon Lunges & Row : 9,8,8
    Crossed Leg Burpee : 11,10,9
    Sandbag Squat (R) : 22,18,17
    Sandbag Squat (L) : 20,17,17

    Time Challenge : 3:31 mins + 1 Burpee for Bodyrocker Erin…There was a puddle in my living room LOL. THANKS Z & F :)

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

    Sandbag dragon lunge: 6,7,8
    Crossed leg burpees: 8,7,6
    Sandbag shoulder squat: Left (15,11,11) Right (12,11,10)
    Jump squats/push ups combo (5 minutes and 25 seconds)

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

    Sandbag dragon lunge: 6,7,8
    Crossed leg burpees: 8,7,6
    Sandbag shoulder squat: Left (15,11,11) Right (12,11,10)
    Jump squats/push ups combo (5 minutes and 25 seconds)

  • Disna_78

    i liked this trainning is very intensitive

  • AmberRose31

    alright…so this one was again really hard…but I totally pushed myself as hard as I could.  For the last half it took me 7min exactly and I had to stop for several breaks cause I kept getting dizzy and felt like after 5 in a row like I was totally gonna puke…so…the last 10 I slowed way down.  I was able to do ALL of the push ups the right way…no knees here!!!

    Part 1
    Sandbag Dragon Lunge 8,8,7
    Cossed Leg Burpee 6,6,6 (NOOOO KNEES!!!)
    Sandbag Squat R 16,16,17
    Sandbag Squat L 17,17,17

    I followed this excercise with another of my own…really wanted to target my abs today..

    15 90 degree ball touch
    40 Broomstick exercise
    20 Knee Raises
    20 Reptile Burpees

    3 rounds took me 17min

    Then followed that with 4 min interval 20/40 4 rds of high knees.

    talk about a pile of sweat when I finished!!!

  • ۞ BodyRocker ♥ Beth ۞

    Boy that wasn’t easy… OK so there’s my “new” scores:

    SB Dragon Lunge & Row – 11.5,10,8
    Crossed Leg Burpees (LOVE ‘em !!!) – 8.5,6,7
    SB Sq / L – 23,24,22
    SB Sq / R – 22,33,20

    T.C: 4:09 … Well not bad. I have done almost all of ‘em w/ the proper form :) (e.g not modified :D)

    I can’t believe I really finished a WO at 10pm… (22:00 night)… but Im feelin’ so good now… glad I didn’t gave up !!!
    thank you so much… I really just don’t know how to thank ya all guys… I <3 U so much…
    BR Beth :D

    BTW I got to thank Jos for his PWO recipe, I ate 1 cooked yummy-yam + tilapia fish + greens & it was THE FREAKIN MOST DELICIOUS PWO MEAL I EVER HAD… thank you JOS !!!!!!!!!!!!!

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

    I dropped out for a week. :( Started back with this and not very pleased. :]
    Sandbag dragon lunge&row – 9-8-8
    Crossed leg burpee- 9-6-7
    Sandbag squat right- 19-20-22 
    Sandbag squat left- 19-17-22
    Those last sandbag squat reps i did without weights. I was so close to skipping the time challenge… so i guess there is something to be pleased about – i followed through with it and did it.
    Time challenge – 4:22

    I loved the fun of all the exercises in this one! Can’t wait to read about your cheat day F&Z! x

  • http://delightfultastebuds.com Jos

    Sandbag Dragon Lunge (alt. sides) 12-10-9.5
    Crossed Leg Burpee 9-9-8
    Sandbag Squats (Right shoulder) 24-20-20
    Sandbag Squats (Left shoulder) 20-21-19

    I used a 20 lbs backpack in place of the sandbag.

    Time challenge: My time: 3:08

    5 minutes practicing double unders afterward.

    10 pistols (5 assisted, 5 unassisted for each leg) later of the day.

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  • tee

    hi guys!

    kind of messed up this workout today!  I read the 16 min and then accidently put in 16 rounds,  realized my mistake partly through but decided to do the 16 rounds anyway.  but I was so dying by the time I got to the time challenge,  lol but I gritted my teeth and did the sets anyway, but after 6th set I was gasping for breath,  uuugh, then gritted some more and finished it!  when I finished I reset my timer for the 16 rounds and jogged in place for 16 min of intervals.  I was so totally soaked!

    dragon lunge & row (20 lbs) – 8, 8, 9, 7
    cross leg burpee – 8,8,7,6
    squat (20 lb)(2 10lbs) -18, 15, 14, 14
    squat (deep) – 16, 14, 14, 13
    (I have a bad back so don’t like to put weight only on one shoulder)
    time challenge – forever!   lol 5 min 33 sec

    all my pushups were proper, not super deep, but proper!

  • Anonymous

    wow, just wow. thanks for the amazing workout, im late but its k :).
    dragon:10,9,10
    crossed burpe:9,11,8
    sandbag squat LT:17,16,15
    sandbag squat RT:16,15,15
    time challenge: 4:34

    one minute behind u..how awesome.

  • Lisa

    I’d switch it up, there are tons of good workouts on here and it keeps the variety in your workouts. They are all full body workouts and are awesome! Have fun! (Remember to keep a record of your workouts and scores, so you can go back and try to beat them later)

  • Bohdanam

    35 lbs bag
    8 lbs medicine ball with handles 
    13 11 10
    30 18 16
    19 23 20
    23 24 25
    17 18 17
    thanks

    • Bohdanam

      part 2
      4:23 min

  • ♥ BodyRocker Rachel ♥

    It’s raining outside… and in here, too! I’m covered in sweat!!

    Sandbag dragon lunge: 6, 5, 7.5
    Cross-legged burpee:7, 8, 8
    (R) Sandbag squat: 15, 15, 13
    (L) Sandbag squat: 15, 17, 16

    Time challenge: 4:49

  • http://www.facebook.com/profile.php?id=1249595024 Polina Semeykina

    Zuzana you kicked my butt yet again!! I felt like I was gonna die at the end of this. But I still did the 15 reps in about 4 minutes and 22 seconds..which is much slower than you but I shouldn’t compare myself.
    You keep me motivated, something that even paying money for the gym didn’t do. I really appreciate you doing this because it pushes me to be better and more fit.
    Thanks :)

  • http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

    Hey guys! I did this workout today, short and intense it was awesome :) here are my scores
    1) 7 9 9
    2) 11 12 9
    3) 19 18 21
    4) 17 17 13

    Part 2: 3:54
    thanks have a great week end :)

  • Cindy

    I did it yersterday under very hot conditions. The temperature was like 100 degree. My scores are:
    Sandbag Dragon Lunge(13 pounds on my sandbag) 16-17-18
    Crossed Leg Burpee 11-11-11
    Sandbag Squat R 20-20-20
    Sandbag Squat L 21-20-20
    Jump Squat/Jump Tuck 3:50
    I love this workout because it can feel it in your entire body.
    Thanks!

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

    bad health day today
    I only did the 12 mn workout and I skipped the time challenge as I was about to collapse
    I really loved the crossed legs burpees though !

    Sandbag Dragon Lunges and row :6/5/5
    Crossed leg Burpee:5/6/6
    Sandbag squat left: 17/14/12
    Sandbag squat right: 17/13/12

    Keep the sweat and smile ! ;)

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

    Great workout zuzie time for this with Proper Form, hate(but love the squats)
    Sandbag Dragon Lunges:15/12/10
    Crossed leg Burpee:12/17/11
    Sandbag squat left:31/32/22
    Sandbag squat right:30/30/29
    Combo:2:11 seconds Best workout i have done with you guys so far I have come so far, I remember when I couldn’t even finish this workout, THANK YOU.

  • Donna

    Hello Freddy and Zuzana, It feels soooooooooooo good to have time to do my workouts again;) This was a great workout to start out with if you have had time out after and injury or sick as it eases you back into it I found:) I had too take 4 days off as I was working this week and didn’t want to wake the whole house up at 5am jumping around:) Evening was hard because by the time I had finished cooking and planning for the next day I was dead tired and ready for bed:(
    I only done part one because my right knee started playing up again and is tender to the touch and I know any form of jumping might burst another blood vessel:) I had planned on two workouts today but I prefer one than two and an injury;) I will have to save part 2 for another day:)
    These are my scores;
    Part 1.
    1.Sandbag dragon lunge 11,12,12 (first time doing this one so was very careful)
    2.Crossed leg burpee 8,8,9 (I loved this one)
    3.Sandbag squat (right shoulder) 15 kilo sandbag
    4.Sandbag squat (left shoulder) 15 kilo sandbag
    Part 2.
    Another day;)
    Good to be back again!!!!!

    • Donna

      Silly me…lol
      3.Sandbag squat (right shoulder) 25,25,25 – 15 kilo sandbag
      4.Sandbag squat (left shoulder) 25,25,27 – 15 kilo sandbag

  • lUCy

    so proud of my score :D
    I did my best!
    S- 8.9.11
    C- 7.8.8
    S- 20.21.23
    S- 20.21.22
    Time: 4mnts. (auch my legs!) ;)
    Plus: 50 AB chopper abs and 50 more star crunch
    I have a question, It`s better workout the abs everyday or It`s better the muscle (abs) give some rest? Thank`s! :D

  • sselcann

    i m back to bodyrocking after 4 weeks! shame on me! :(( i was on vacation and got lazy. though i was doing lots of long distance runs (from 8K to 16K). anyways here are my scores:

    sandbag dragon: 12 – 12 – 14
    burpee:                9 – 10 -9
    sandbag squat (L): 29 – 30 – 29
    sandbag squat (R): 30 – 31 – 30

    • sselcann

      and time challenge: 02:48

  • Danica

    (After a 45 min cardio elliptical workout)

    circuit 1:  8, 11, 22, 20circuit 2:  9, 10, 19, 21circuit 3:  9, 9, 21, 21Time challenge:  3:40

    it is AMAZING the amount of sweat produced in these quick, intense workouts!  loved this one, thanks :o)

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  • Julie

    i want that salad (pictured)recipe pleaseeeee

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

    Did this workout yesterday.  Loved it.  Here are my scores:
    1.  Sandbag Dragon:  7, 7.5, 7.5
    2. Burpee: 7, 6.5, 7
    3.  Squat (R):  17, 17, 16
    4.  Squat (L):  18, 17, 15

    part 2 took me 5:12

  • http://twitter.com/misathemeb m

    i am SO SO excited about my scores. i felt strong and really pushed my core today. i was so surprised with my form in the burpees even when i was getting tired i didn’t have to cheat and go to my knees!
    1) Sandbag Dragon Lunge: w/ 10lb bag 9, 11, 12

    2) Crossed Leg Burpee: 7, 8, 7

    3) Sandbag Squat – Right Shoulder: 17, 15, 16

    4) Sandbag Squat – Left Shoulder: 15, 16, 16

    time challenge: 4min 30s!  i get really excited if i’m only a minute behind Z haha.

  • Anonymous

    Did this today since I wasn’t feeling that great (physically that is) on Monday and I decided to listen to my body for a change and actually give it the break it seemed to be asking for.

    SB (30 lb) Dragon Lunge: 7.5, 7, 7
    Crossed Leg Burpee: 7, 7, 7
    SB Squat R: 17, 15, 15
    SB Squat L: 17, 15, 15

    Time Challenge: 4.21

    Great workout. Thanks as always.

  • Rusty81_99

    Today my workout surprise was that I was able to do full-on crossed-leg burpees (no alterations) AND actual jump knee-tucks!! I’ve never been able to do either of them before, and I felt so strong and confident after realizing I could (I always at least try to do them how Zuzana does them first, and then alter them as needed)!!!

  • Anonymous

    There’s a really good free app that is easy to use like the actual gymboss timer.   Search “round timer” in apple app store

  • Anonymous

    I just had the longest workout break since February (my last was Fri 7/15). I forgot how much better my mood is when I exercise. Thanks for another awesome workout!

    Dragon Lunge + weight (20# total with dumbbells) 9-9-8
    Cross Leg Burpee 9.5 – 9- 8.5
    Sandbag Squat (10# dumbbell…15 & 20 were taken)
    LT 25-20-20
    RT 23-22-19

    Time Challenge 3:30

    Followed with 50 sec of each:
    prisoner get up 7
    leg lift – butt lift- toe touch 12
    side plank lift RT 12
    side plank lift LT 12

    + only 2 min skipping…my legs were toast.

  • http://www.janetspreiter.com Janet

    Every day!  I am in the hottest part of Hawaii.

  • Anonymous

    I thought todays workout was amazing…I loved it!!  Not that I don’t love them all but this one really hit home for me…Thanks Bodyrock!!
    1) Sandbag Dragon Lunge – 11, 11, 10
    2) Cross Legged Burpies – 9, 8, 8
    3) Sandbag Squat Right Shoulder – 18, 17, 16
    4) Sandbag Squat Left Shoulder – 19, 17, 16

    Time Challenge I got 3:13 and was very excited  to beat you Zuzana only because I thing you are amazing and I love what you do for my body!!

    Tricia

  • Momma Moni <3

    Hi Zuzana and Freddy! This was a great one today, kicked my butt! I don’t have my sandbag yet so I’m using a bunch of jugs of juice in a pillow case Lol… maybe 10 lbs. But here are my scores anyway:

    SDL- 12, 10, 10
    CLB- 9, 8, 10
    SSRight- 25, 24, 27
    SSLeft- 22, 25, 26

    Time Challenge:
    5:29

    Not bad for a 30 yr old momma of 2! <3 You guys, thanks for the inspiration!!! <3<3<3

  • Kendra

    I love how all these workouts are ALWAYS much harder than they look.  Zuzana always looks so serene and beautiful.  I don’t think I look like that when I work out. :)  

    I never quite felt the burn correctly, I don’t think, when doing the dragon lunge/row–though it was a good workout for my back.  

    sb dragon lunge/row: 9-10-7
    crossover burpee: 10-9-9
    sb squat R: 20-18-18
    sb squat L: 20-18-20

    My time for the second part was 3:30, BUT somewhere along the line I replaced the jump squats with regular squats–somewhere between round 7 and 10, so about half the exercises were a little easier.  For “punishment” I made myself do 5 the correct way, and I got :49, but I doubt I’d be able to keep that pace up!

    The other thing I love about these workouts is that once you start that interval timer, you’re GOING.  You’re in it for the long haul, unlike the way it can be going to the gym, or doing something more moderate where you can think, “oh, I actually wont work my shoulders today.” Or, “eh, I htink I’ll do the short run.”  It’s like jumping off a cliff–there’s no time to think–ever!  And then it’s over.  Before you know it.  Whether they take an hour or 12 minutes, they all kind of seem the same.  And then you feel AWESOME.

    • Kendra

      oh yes–30 lb dumbell for the weighted exercises. :)

  • ZoeRocker

    Boo I am sick! I can’t work out!!! All I want to do is work out but it feels like I have razers in my throat. AARG!!

  • tee

    you can grow lettuces, peas, carrots, potatoes, tomatoes, fresh herbs in pots if you have a small deck.
    plan your meals for the week, then only buy what you need, and remember to check your shelves before you shop so you don’t duplicate buy.
    when you buy fruit and veggies only buy what you need, just because there are 7 bananas in a bunch if you’ll only need 4 then pull them apart and take 4,  people always waste so much money on food that goes bad before we can eat it.
    usually frozen veggies are cheap, and almost as good as fresh, better than canned.
    lettuce is usually pretty cheap, if you make a big salad to go with meals it will help cut portions of the other stuff
    if you buy fresh veggies, or fruit when they are in season they are much cheaper.
    also look through the flyers and plan your meals around the sales
    if you buy whole wheat pasta it still pretty cheap and better
    make your own sauces rather than hamburger helper
    if you are in the states, you can get coupons for stuff if you look.
    farmers markets can be good
    maybe you can barter with someone to trade services for veggies( a farmer?)

    • deb rocker in ottawa

      LelahZayas,
      As a professional working mother of 3 who is also concerned about food costs and healthy eating, Tee offers many good suggestions.  With our busy schedule and active kids who must also have their nutrition needs properly met, i am fanatical about planning ahead before i shop.  i also cook ahead.  i only buy if it is on the menu and i don’t buy processed snacks. i buy basic fruits and vegetables, in season, and i don’t overbuy.  my kids don’t notice the smaller selection and quite frankly prefer bananas, apples, pears and oranges (on sale).  i buy tubs of plain and vanilla yogurt, lots of eggs (my kids love breakfast for dinner), and also large bags of brown rice, whole wheat flour, dried lentils (for curried dahls) and beans.  buy whole wheat noodles and canned tomatoes as a no frills store and only buy one type of fruit juice, if at all – usually apple is cheapest and orange and limit juice to morning and for cooking (OJ and red wine vinegar is fab).  i buy cheap cuts of meat (shoulder roasts, lots of ground meat, chops).  don’t shop at big box or club stores – large quantities of processed foods are not a deal.  people figure that because i have a large family that i must shop in these stores – i don’t and don’t find the deals much better than my local independent grocer. i try to average $10 for dinner and insist on taking lunches to work.
      anyways, hang in there – eating healthy doesn’t cost more.
      deb

  • KIMBERLAKE93

    Oh wow…I bet!! I LUV them too!! I look forward to them soooo much! :)

  • Anonymous

    WOWSERS!!! That was AWESOME!! Those squats back to back were tough! Especially since I increased my backpack to 28lbs….thanks you two! Here are my scores:

    Part 1:
    Sandbag Dragon Lunge: 9,8,10
    Crossed Leg Burpee: 9,9,9
    Sandbag Squat Right: 18,18,15
    Sandbag Squat Left: 18,19,18

    Part 2: Time: 3:21…..Holy Crap!!!

    Best wishes……..

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    You should do a capoeira workout :)
    6-6-6
    6-6-6
    15-13-14
    4-15-14

    Second part: 4.36

  • Anonymous

    Wow.  The diet thing is so timely for me.  I have been thinking A LOT about revamping my diet lately.  I am still in need of losing 15 pounds, but also want to improve my overall health.  I will look forward to watching your progress, Zuzana. I find you an inspiration always!

  • http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters

    i never count my reps, because i’m too exhausted to write.. i need that time to get some water:P

    but my time was 5:09 :) I am soooo in love with the crossed leg burpees, i hope they will be there more often in your workouts

    • Lisa

      I liked the cross-legged burpees too! Don’t you feel strong and tough doing them?!

  • Anonymous

    Here are my Scores:

    Sandbag dragon lunge & row – 5, 6, 8
    crossed leg burpees – 6, 6, 5
    sandbag squat (L) shoulder – 13, 18, 10
    sandbag squat (R) shoulder – 11, 15, 12
    Timed Challenge – Jump squats / Push up combo – 5:03

  • Maria Sweden

    I did the 4 minute workout today, because I couldn’t find the motivation for anything else. It’s amazing how your mind changes during the workout. Halfway through the workout – I KILLED Brutus (!) So long s****r! Not only did I do the 4 minute workout, I also went out for a run, did interval skipping with high knees and worked on my abs. =)So next time (when I don’t feel like working out) I will just do it anyway, because it isn’t I telling me not to work out, it’s Brutus. I don’t like Brutus so I won’t do as he says. .

  • Lisa

    Great workout today! Difficult, especially the squats, but just when you think you can’t do anymore, the beeper goes off! With a 20lb sandbag, here are my scores:

    Part 1:
    Sandbag Dragon Lunge: 13, 11, 11
    Crossed Leg Burpee: 9, 9, 9
    Sandbag Squat (R): 23, 20, 17
    Sandbag Squat (L): 20, 18, 16
    I was grunting and groaning on those squats, wow!

    Part 2: 15 sets in 2:56.

    In terms of diet, I think I am doing well. I have incorporated veggies into my breakfast, which is usually the same everyday: 1/2 c homemade granola, 1/2 c 1% plain yogurt, 1/2 apple chopped, 1/2c of another fruit of my choice (usually watermelon or banana), then about 1/2 c of chopped cucumber (It’s about a palm-sized chunk I cut up). I mix it all together and it’s delicious. The granola has flax and chia seeds in it as well. I look forward to it every morning!

    Having veggies with each meal/snack is something that I tend to do automatically now. I have been following the “earn your carbs” method, but I’m not absolutely strict on it. Although lately it usually works out that my carb (bread, tortilla, rice, etc) is after my workout since I’ve been working out after breakfast and before lunch. I do have some rice with dinner, but usually limit it to about 3/4 c. I work out every day, and enjoy eating every 2-3 hours to help fuel my metabolism and help my hard work pay off.

    I do have the odd treat, but I don’t have a big sweet tooth anyway, so it’s not often, but I know that I am doing well with diet and exercise. I don’t drink alcohol anymore, which has been a huge health boost for my body and skin. I bought a cool glass water container that I am trying to carrying with me around the house and just sip from it all day. Also, I have been starting to drink more green tea, too.

    I find I am excited to cook and try new healthy recipes for my husband and myself because you really do feel so much better when you are fueling your body with “premium” oil, not just regular, or even things that aren’t even oil, if you know what I mean!

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

    Hi Guys!

    My scores for today:

    (10kg) SB Dragon Lunge 9,8,9
    Crossed Leg Burpees (regular)  8,8,8
    (10kg) SB Squat (right) 13, 11, 9
    (10kg) SB Squat (left) 13, 9,10

    Time challenge: 3:24

    Zsuzsa

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

    Hi Guys!

    My scores for today:

    (10kg) SB Dragon Lunge 9,8,9
    Crossed Leg Burpees (regular)  8,8,8
    (10kg) SB Squat (right) 13, 11, 9
    (10kg) SB Squat (left) 13, 9,10

    Time challenge: 3:24

    Zsuzsa

  • Anonymous

    Fun and brutal as always!

    With 25 lb kettlebell

    Dragon lunge/row: 9/8/10
    Crossed leg burpee: 8.5/9/8
    L squat: 16/15/14
    R squat: 15/13/15

    Part 2: 4:07

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

    Be proud of yourself Tiffany! :) You will only get better from now on :) Good luck! :)

  • Bohdanam

    wow, good one
    I tried to push really hard today
    35 lbs bag
    13 12 10
    11 11 11
    25 18 16
    17 18 17
    2:16 min
    thanks guys

  • Anonymous

    Today I designed myself a brand new workout. It is called 1000 Rep Full Body Workout. ;) 

    There are 2 rounds of the following exercises:

    1. Jump Lunge: 25
    2. Crunches with Leg Extensions: 25
    3. Squats with Sandbag: 25
    4. Chest Lift: 30
    5. Mountain Climber: 30
    6. Ab Chopper: 30
    7. Ninja Jump Tuck: 5
    8. Side Crunches right: 25
    9. Side Crunches left: 25
    10. Mini Squats with Sandbag: 30
    11. Leg Lifts: 25
    12. Walking Lunges: 25
    13. Reptile: 25
    14. Jump Forward and two jumps back: 25
    15. Push Ups: 25
    16. Ninja Jump Tuck: 5
    17. Sit Ups: 30
    18. Sumo High Knees: 30
    19. Knee Raises between two Chairs: 30
    20. Pendulum: 30 

    I kept few little water brake. And my total time for two rounds was: 41:39 min. 

    Try this one if you wanna take a longer workout for some day! ;) 

    Sunny days! ♥

    • Bohdanam

      how many lbs or kg in your bag?

      • Anonymous

        just about 6 kilos. (i haven’t invented yet how I get it heavier ;D) 

        • Maria Sweden

          Lol, I have the same problem with my “sandbag”( IKEA-bag, cat litter and duct tape). ;)

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

    This is a brutal sweat maker!!!
    Amazed by my score, dead and hungry, I didn’t have my dinner yet, cause it is 8pm already and I wanted to workout first, now I am gonna eat some delicious post-workout frittata :P
    My score:
    1) Dragon Lunge 10-9-9
    2) Cross Leg Burpee 8-7-5
    3) Squat L 17-15-14
    4) Squat R 19-17-16 

    JumpSquat+Pushup combo – 15 sets: 4:24

    I added another 1kg of rice to my sandbag today, so it was 9kg today and I will try to keep this weight in from now on. It felt heavy during the squats, but not as heavy as Zuzanka’s :D

    Gonna eat, shower and sleep.
    Guys, wish me luck next Tuesday, I have 2 job interviews and one apartment visit, and I really WANT that apartment!!! :)

    • ZoeRocker

      Good luck Nina!!!

  • http://www.janetspreiter.com Janet

    I’ve had a creaky knee for the last week, so I’ve laid off the running to give it a rest.
    This workout was just the thing to test it out.
    Dragon:  9-9-8
    c/l burpee: 10-10-11
    s sqaut L:  20-19-17 weak knee side
    s squat R: 22-20-20
    time challenge: 2:15  I did this a second time to make sure I wasn’t missing something and did it in 2:25
    Then a few slow pull ups and a round of 20 push ups to V up on the exercise ball.  Now I will go hit the ocean and paddleboard and swim around a bit.  I am really thrilled to get through this after 1-2 weeks of a complaining knee.  On the mend!  I think I hyperextended it so I am getting fluid buildup and it feels fat.  I have to really watch the salt so I don’t aggravate the water retention.  I’m baa-aack!!  Haha!!!

  • http://www.facebook.com/people/Marika-Novakova/1439980657 Marika Nováková

    Is it worth trying if I manage only about 1/4 of reps in each workout? Is it going to be better? My fitness level is so bad… I´m afraid that I´m a lost cause

    • Anonymous

      You become stronger and stronger all the time, even if this means first of all, just a few reps at a time! ;) Keep on rocking! 

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

      Don’t give up and stay motivated :) Every start is difficult, I promise you, with consistency you will be stronger soon and you will be suprised what is your body capable of :) Every one of us once was a beginner :)

    • ZoeRocker

      A few months ago I couldn’t do even 1 push-up, and now I can do 20 without stopping. It is all because of these workouts. It gets better I promise.

  • Amanda Haskin

    Awesome workout, especially after coming off of a 3 day hiatus, which is really unusual for me.  I have been in quite the funk but I think I’m snapping out of it now.  It’s amazing what a little reevaluation of your current situation can do for you!  I quit a job that was making just plain miserable.  I feel so free now :)  AND I have already found another job!  So psyched!!  Here’s my scores:
    Dragon Lunge: 11 11 10
    Crossed leg burpees: 9 9 9
    Sandbag squat R: 20 22 20
    Sandbag Squat L: 18 18 19
    Pt 2: 3:43
    Thanks for the workout!  Have a great day, everyone!

  • AmBoaksy

    I honestly thought I was done after part one – no way no how could I bang out the second part.  but I DID!!!!  But I’m definitely done now.  HAHA  Here are my scores:

    Dragon Lunge:  7, 8.5, 9 (took me a while to figure out the coordination for this.  Once I did, I loved it!!!)
    Crossed Leg Burpees:  9, 11, 11
    Sandbag Squat (L): 17, 16, 16
    Sandbag Squat (R): 16, 17, 15

    Jumpsquat/Push Up Combo: 3:05!  woot – though I I think I got a couple of the jump squats and jump tucks mixed up.

    Ciao ciao!

    • Lisa

      I know what you mean about the coordination. Took me a bit to figure it out, too!

  • AmBoaksy

    I honestly thought I was done after part one – no way no how could I bang out the second part.  but I DID!!!!  But I’m definitely done now.  HAHA  Here are my scores:

    Dragon Lunge:  7, 8.5, 9 (took me a while to figure out the coordination for this.  Once I did, I loved it!!!)
    Crossed Leg Burpees:  9, 11, 11
    Sandbag Squat (L): 17, 16, 16
    Sandbag Squat (R): 16, 17, 15

    Jumpsquat/Push Up Combo: 3:05!  woot – though I I think I got a couple of the jump squats and jump tucks mixed up.

    Ciao ciao!

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

    awesome workout!  
    round 1: 6,6, 16, 16
    round 2: 7,7,16,17
    round 3: 8.5,6,16,15
    jumpsquat combo 4:15

    4 minutes of skipping!

  • Lydia

    Thanks Tara, Madalynj also recommended this…so I am Def. going to look into it!

  • Annebel Wind

    Hi,

    Here my scores, think i did quite well for the present time…  :D

    1) Sandbag Dragon Lunge
    My score: 9, 9, 8 reps
    2) Crossed Leg Burpee
    My score: 8, 8, 8 reps
    3) Sandbag Squat – Right Shoulder
    My score: 14, 13, 13
    4) Sandbag Squat – Left Shoulder
    My score: 14, 13, 12

    My time for the challange: 4.37..  great workout!

  • Lydia

    thanks that is awesome will def look into it!

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

    Where do you live?  Do you live in a place where you can have a garden?  I know you can grow tomatoes, spinach, carrots, etc in a container.   I love having a garden and being able to pick fresh veggies. 

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

    Where do you live?  Do you live in a place where you can have a garden?  I know you can grow tomatoes, spinach, carrots, etc in a container.   I love having a garden and being able to pick fresh veggies. 

  • Vivi

    Today I chose 2 old workouts
    * 600 rep fat burner workout (sweaty Wo! OMG!)
    * Harder than ever workout

    Very happy to have sweat so much !! haha

    A little abs work and SHOWER !

    Kiss <3

  • Vivi

    Today I chose 2 old workouts
    * 600 rep fat burner workout (sweaty Wo! OMG!)
    * Harder than ever workout

    Very happy to have sweat so much !! haha

    A little abs work and SHOWER !

    Kiss <3

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

      So THAT is your secret to ultimate strenght – 2 workouts a day… hmmmm, hmmmm, noted.  :)

      • Vivi

        Yes 2 workouts a day, since 2 months (I believe). And after abs exercises, I would love to have a six packs ! But in dream because we should make a diet too strict to have one :p
        I began in last february and I’m very happy how my body change with “only” short workouts !!
        There is 3 or 4 years ago I went to gym and NEVER I had a body so toned ! ANd I went there 4 time a week. My butt, my abs, my arms, and legs !! All my body changed! It’s incredible for me. Mainly that before I always said to me that I didn’t like to do gym at home, alone  = I gave up easily, no goal, no motivation enough.

        But here with Bodyrockers community it is VERY different .
        I love this site !!! Even if I don’t follow all what zuzana said (for exemple her new diet plan = too strict for me, even if I eat healthy I’m not against a good dessert sometimes :-)  )

  • mag

    WOWWWWWWW!!!, I AM DEAD!, 

    Sandbag
    Dragon Lunge 6,8,9
    Crossed Leg Burpee 7,8,8
     Sandbag Squat – Right Shoulder 17,21(NO SANDBAG), 17
     Sandbag Squat – Left Shoulder 17, 21 (NO SANDBAG), 18

    TIME CHALLENGE: 5:12 MINUTES, AND THE PUSH UP I DID IT FROM THE KNEES

    I FEEL BAD BECAUSE MY SCORES WASN’T GOOD ENOUGHT :(
    THANKS FOR SHARING THIS WORKOUT!! HEY ZU AND FREDERICK, ANSWER PLEASE THE QUESION IN “MY DIET PLAN” PLEASE THERE IS GOOD AND NECESARY QUESTION THERE!
    THANKS!!!!!

    • Annebel Wind

      Don’t feel bad! You did the workout didn’t you?! And you finished it! Be proud, next time try to beat your score.. Keep on rocking!!

  • Annebel Wind

    Hi everyone,

    First of all, Zuzana you look beautiful in this picture! Your skin is so flawless.. What’s your secret? Do you use make up aswell? Do you have favorite brands or anything? Like to know.. :D ( I am not querious ;D)

    About the workout, I will do this later today. Today is my favorite first day of THE week.. So nice allways.. Living on painkillers so I will wait for them to really kick in, than I will do the workout. So will post my scores later today.. Love you guys!

    • http://www.facebook.com/people/Marika-Novakova/1439980657 Marika Nováková

      Hey, I always ask myself the same questions: what´s the secret of Zuzana´s perfect skin??????  it´s amazing!!!

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

      I have to say that my skin improved A LOT after starting exercising and eating well. I belive that those rumors that sweat is a natural moisturizer are true :D

  • Merferali

    Looking forward to this work out!  I am seeing my body transform and it is very exciting!

  • Sheldond

    completed my workout in 18 min

    1) Sandbag Dragon Lunge

    My score: 10, 9, 8 reps

    2) Crossed Leg Burpee

    My score: 10, 10, 8 reps

    3) Sandbag Squat – Right Shoulder  (no sandbag so i used a 55 pound bar)

    My score: 20, 15, 12

    4) Sandbag Squat – Left Shoulder

    My score: 15, 12, 10

    I had a question about protein powders, are they safe to use and what is a good brand to use i recently purchased MGN 2lbs

  • Anonymous

    I just finished my last 90 days of tracking my training.  I did not achieve the results I wanted, though I only missed 3 days of exercise while on vacation.  I have really started focusing on nutrition in the last two weeks.  I have increased my protein level, reduced carbs, and consume 5-6 small meals daily.  My weight has not changed much, but the look of my body has.  Amazing what nutrition can do.  I look forward to seeing what happens of the next months.

  • Anonymous

    I hit a plateau a few weeks ago and I felt so sluggish. I took a week off from doing my exercises to give my body a rest and It must have worked wonders because I feel stronger and refreshed, so much so that for the first time I was able to fully complete a workout! It may not seem like much but it certainly put a smile on my face.

  • Anonymous

    thank you so much for your newly posted diet plan. i know its fairly much the same as before but to see it in such an easy layout has given me the motivation to start bein more diet aware again because my food has been such a problem for me recently. i finished my last big high school exams in june and while i was studying i was able to focus so much on my diet and as a way to relax in the evening i would workout and i lost so much weight and felt great about myself. since the end of june i have been working as a waitress and althought i’m on my feet all day and am only gettin a 209min break (in which i eat my big salad and veg soup!) i still feel lik i’ve put on weight because i finish so late some nights that i dont have time to work out.

    i know its a terrible excuse because we all have busy lifestlyes but if any one has any tips on how to fit workouts in please help! also becos i start work early and finish late i’m only gettin three meal a day, does anyone have tips on eatin in work ? is a protein shake the best thing? thank you!

    • tee

      hi bootsx
      maybe get up 1/2 hour earlier and fit in your workout before you go to work.  then your metabolism will be boosted all day.  you could always do another workout later but then you don’t have to.  for extra food take a lunch bag with a cooler and you could fill it with sliced meats, hard boiled eggs, sliced veggies etc  and keep it in the kitchen so you can grab a piece when you go back there all day.  also protein drinks are good.

  • Janessa Reimer

    Oh my goodnes! This workout made me  sweat like crazy! I am very tired, but feel happy!
    sandbag dragon lunge(20lbs) : 10.11.10
    Crossed leg burpee: 9.9.9 (these were awesome!)
    Sandbag squat R: 24.21.21
    Sandbag squat L: 22.22.22
    The time challenge took me 2:52min!
    Thanks for this awesome workout! i really enjoyed it : )
    Have a great day everyone!

  • Pingback: day 2 | Everything's Better with Olive Oil()

  • Vivi

    Which workout(s) did you chose today  ??? I don’t know me ?

  • http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters

    What is the jump rope needed for?:P

  • Anonymous

    Hi Lizzie – we will be adding profiles soon :)

  • Anonymous

    Hi – maybe we are behind in moderating all of them? Certainly not because they were blocked tho :) We are trying to get caught up now – hopefully I get to them soon!

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

    my scores (10 kg): lunge – 7, 8, 10. burpee – 10,
    10, 11. squats (right) – 16, 18, 20 & (left) – 18, 19, 20. Paart 2 –
    3 min 7 seconds. Then I did 30 min of Bodyslim & 30 minutes of
    Bodyflex.

  • Anonymous

    Hi,

    Here are my stats for the workout:

    Lunge rows 14/8/9
    Burpees  8/11/11
    Squats  16/12/11
    Squats  15/15/11

    and the final part took me 4:28 minutes and seconds

    –Chris
    PS, I use two 12# dumbells as my sandbag and it didn’t make it easy to put them on my shoulders!

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

     Great workout! Not my best scores, but still a ton of fun. Thanks Freddy and Zuzana!

    Lunge – 8, 8, 9
    Cross Burpee – 7, 7, 5
    Squat Rt – 17, 15, 16
    Squat Lft – 14, 13, 12

    Time Challenge – 4:30

    Nice work everyone!!

  • Amandafit

    My goodness… I couldn’t breathe after this workout!!! I loved it though! It really pushed me. I also love watching Chelsea Lately, thanks for sharing.

    Zuzana and Freddy,

    I am going through a very rough time right now, and although I have always worked out, it does not compare to the workouts you provide. I really look forward to your workouts and inspiration every day. Besides getting me in the best shape and health in my life, your website is like therapy. I appreciate everything you two do. Thank you from the bottom of my heart.

    Amanda

    1) Sandbag Dragon Lunge
    My score: 13,11,12 reps
    2) Crossed Leg Burpee
    My score: 13,13,10 reps
    3) Sandbag Squat – Right Shoulder
    My score: 12,11,12 reps
    4) Sandbag Squat – Left Shoulder
    My score: 13,12,10 reps

    Part 2 timed: 2:47

    :)

  • onechris_mapleridge_bc

    SB dragon lunge & row:  11-12-12
    Cross leg burpees:  11-11-11
    SB Squat L:  25-22-20
    SB Squat R:  25-22-22
    time challenge 3:55

    that almost killed me!  i was scared that i wouldn’t get my legs down in time during the jump squat and land on my face!

  • tee

    hi kiwi!

    no need to be down about your scores, they are awesome!  are you kidding you can do 5 burpees in 20 seconds.  I’ve been doing these workouts for months and I don’t think I could do 5 burpees in 20 seconds, knees or no knees.   20 second intervals are really hard,  no time to breathe!  plus this workout had 50 second intervals so if you were to double your scores  you can kind of compare your scores with others (with a 10sec rest in there)  so your lunges could have been 11 or 12 per round, burpees 8 to 10, squats 17 to 19.   that’s not bad   These exercises are hard and a lot of us couldn’t finish our first workouts,  in fact sometimes I still can’t finish some.  so just keep on going!

  • Carmen1vr

    I had a hard time doing the sandbag dragon lunge……..total lack of coordination, lol. My numbers were good, 2 good I must say! I’ll try again 2morrow……just 2 doble check =)

  • Alana6

    Great full body workout, will keep in mind to do again soon. Scores:
    sandbag dargon lunge: 10, 10, 10
    crossed leg burpees:  9,9,8
    sandbag squat (R):  20, 14, 17
    sandbag squat (L):  18,16,16
    Part2: 3m 8s

  • Laurie Skora

    Fantastic workout!!!  I really need to sweat today and this did the trick :D My scores were:
    Sandbag dragon lunge: 8/8/8
    Cross leg burpee: 8/8/8 (Loved these!!)
    Sandbag squat right: 17/18/17 
    Sandbag squat left: 18/17/18
    Part 2: 3:59 
    Thank you again for all that you do!!! 

  • AudraFit

    Hey Kiwi, don’t worry you’ll gain strength just keep at it and don’t give up. Just remember that Rome wasn’t built in a day ;) Your only 16 so you’ve got plenty of time to blow us out of the water lol! I wish I had Bodyrock at 16.

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

    *pant*gasp*drip*
    1. 8-8-9
    2. 9-8-8
    3. 20-23-19 (15 lb med.ball)
    4. 22-20-17 (15 lb med.ball)
    Part 2 – 4:08.

    As far as diet goes, I’ve let it slide in the midst of a heat wave and summer holidays and my body misses it. As much as I loved to indulge, I felt guilty for not ‘earning it’ but having just completed a workout and now I feel like I’m starting at square one, though I know I’m not. I’ve stayed consistent with the workouts, but diet slips too easily when you’re not at home and maintaining the same daily routine. My diet needs a kick in the pants – back to my Clean Eating 14-day challenge….

  • Anonymous

    Diet has been an ongoing issue for me since moving to NYC.  Its really hard to eat consistently healthy here.  1. Its EXPENSIVE!   
              2. There is minimal storage in our small apartments
              3. The produce here is less than desirable most of the time
              4. Sure, there is Whole Foods here, but NO WHERE near where I live!  
    I do the best I can with what I have.  Here are my scores:

    Low Jacks: Total: 418
    Lunge on Ball Left: 20 – 22 (used me sofa)
    Lungh on Ball Right: 19 – 20
    Dip Station Combo 10 – 10
    Ugi Squeeze: 46 – 46 (Used me sandbag)
    90 degree ball touch – 17 – 17 (Used my sandbag)

  • AudraFit

    Hi Liza, I think you did great!

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

    WHEW! Instead of a sandbag I used a 20 lb dumbbell on my shoulder for the sandbag squat, for the dragon lunges, I held a 10 lb dumbbell in each hand :)
    1)Sandbag dragon lunge: 11,11,11
    2)cross legged burpee:     7,7,7
    3)sandbag squat (R):       23,20,23
    4)sandbag squat (L):       24,20,21
    time challenge:     4 min, 46 s

  • Anonymous

    Awesome scores!

  • http://www.facebook.com/people/Kailei-Bearface/1575063393 Kailei Bearface

    surprisingly, this was the hardest workout ive done in awhile… i had to stop like after each round :x

    but i DID IT! :)

    P.S. my before and after pics never got posted, and its been like a week so figured id post it down below for you guys in case it doesn’t happen to get on the site /:

    • Anonymous

      Thanks for posting!!!

    • http://www.facebook.com/people/Cienna-Buckner/728905106 Cienna Buckner

      Nice progress, your abs are really starting to pop!

    • Sarah G

      You had a flat tummy to begin with! Wowzers! Now you’re just like.. a lil tank! :P Do you mind me asking how old you are?

  • Christie

    Ok I’ve not worked out for 3 days, and feel so much better after doing
    this workout.  And by feeling better I specifically mean emotional
    better, been in a weird emo state, and now I’m much happier feeling :) Taking breaks is a slippery slope, exponentially gets worse and harder to get back into the swing of things.  Love you guys!

  • Anonymous

    Hang in there! You just had an off day. You will do better! :o)

  • http://www.facebook.com/people/Andrea-Done/643197923 Andrea Done

    I was a little intimidated when I first saw this work out, but after watching the video I felt inspired and I can’t wait to try it. :) I’m glad to see that you’re including the beginner variations in your videos as well, because I usually can’t do the regular exercises, so I try to come up with my own variations and I’m never 100% sure if it’s giving me the same benefits.

    About the diet, I have been thinking about my own lately. I know that exercising isn’t really an issue with me, because I can get past my laziness and do it, but the diet is usually what I struggle on. I have tried to cut down on food, and I can lose a few pounds easily, just to gain them right back once I start eating a little more again. It’s frustrating, especially when you’re around people that don’t eat very healthy. I also find it hard because I LOVE to cook. If I see a recipe I like, I usually try it, and even though I attempt to keep it healthier by using my own variations, sometimes it doesn’t end up that way.

    Anyway, I’m looking forward to the diet strategies. I hope it can help me so I can finally start getting better when it comes to food.

    Also, I have trouble keeping my back straight when doing squats; any suggestions?

  • KIMBERLAKE93

    Yes….she mentioned it’s 25 pounds right now and she uses the “Power” Sandbag model  :)

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

    Great post , Zuzana. Here are my scores for the day ;-). I used a 38lb sandbag .
    Part 1
    SANDBAG DRAGON LUNGE & ROW-10,10,10
    CROSSED LEG BURPEES-11,10,10 1/2
    SANDBAG SQUAT – LEFT SHOULDER-21,19,18
    SANDBAG SQUAT – RIGHT SHOULDER-20,19,18

    Part 2
    JUMP SQUATS/PUSH UPS COMBO-2:54
    15 sets for time
    Total time-14:54( may have done 2 extra sets in part 2)

    • AudraFit

      Someone’s making gains, :) Great job Cynthia!

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

        Thanks! I did this workout at the tail end of a 24hr intermittent fast , so I felt pretty good about it, yet I do feel that i am at a point of really needing to step out of my comfort zone and push a bit harder. I can tell I am pacing myself a bit . Its mental I know . Gotta break my Brutus Barrier, lol

  • Anonymous

    Great workout for the legs and butt! :) thank you guys!

    My scores:
    1. SB dragon lunge (9 kg): 7 8 6
    2. Crossed leg burpee (love this exercise!!): 9 8 7
    3. SB Squat (R, 9kg): 16 15 17
    4. SB Squat (L, 9kg): 15 15 16

    The second part took me 3:26 –> love this combo, that was a great rhythm !!

    good night or nice day to everyone :)

  • http://twitter.com/karmalaluna Arika

    This was exactly the kick in the butt I needed.

    1) Sandbag dragon lunge: 13/9/8 (I couldn’t get the rhythm of this & when I did, the interval was over)
    2) Crossed leg burpees: 10/9/9/ (loved these! )
    3) Sandbag squat (l): 25/20/24
    4) Sandbag squat (r): 22/20/19

    It took me 5:32 to finish the jump-squat/push-up combo.

  • ۞ BodyRocker ♥ Beth ۞

    Damn that was good. scores:

    SB D Lunge & Row-16,17,18
    Croosed Leg Burpees(FUN!!!)-7,7,5.5
    SB Sq R-29,27,19
    SB Sq L-23,26,14
    #P2-T.C:
    my time: 4:03 -HARD!!! I had to take some breaks inbetween :)

    OK sooo now…to today’s topic :)
    when it comes to diet, I very trying to eat the right types of foods at the right time (some source of protein [animal/plant based] w/ every meal, earning the “other carbs”, right food combinations, etc) & at the right portions. I strongly believe we shouldn’t rely too heavilly on animal protein & to always try to increase our plant-based sources of protein in our diet. Of course that to maintain a healthy diet, U’ve GOT to include SOME kind of animal protein in your diet, (e.g: eggs, some kind of meat/flesh etc) but you shouldn’t relate it as the ONLY source of protein in your diet. when I switched to eat animal protein w/ 3 of my 5 meals daily, I could notice the performance in my fitness level & my overall health.

    I would really like to suugest some ideas/topics relates to diet:

    # The pre/post Workout Nutrition (snacks)
    # The protein sources
    # The right food combinations
    # Snacks/inbetween mini-meals

    Etc etc… :)

    Thank you all guys !!! <3 & appreciate you,
    BR Beth

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

    Sandbag dragon lunge 11,10,10 I think I was doing this all wrong, I can never do these without hurting my back. I DO keep my back straight, I just dont know these always are a problem for me. The bent over rows I mean. Anyone have any suggestions for me?
    Crossed legged burpee 10,10,11
    Sandbag squat right  16,15,20
    Sandbag squat left  18,15,18
    Time challenge 3:49
    Thank you Zuzana and Freddy.

    • ZoeRocker

      keep your knees bent. That might be why.

  • Anonymous

    ok.  This was tough.

    Dragon Lunge + Row: 11-10-11
    Crossed Leg Burpee: 10-11-11
    Sandbag Squat Left: 19-19-19
    Sandbag Squat Right: 19-18-18

    Time Challenge: 3:52:28
    Winded.
    Tried to climb the stair case as a cool down…ha. Plan B, cool down on the stationary bike.

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

    My scores for this one were:
    Sandbag dragon lunge and row: 10, 9, 10
    Crossed Leg Burpee: 6, 6, 6 (bwhahahahaha)
    Sandbag squat (L): 13, 12, 12
    Sandbag squat (R): 15, 12, 11

    Jump squat/pushup combo: 3:21, also beat you! :) Cool down time.. i dunno about shower right after :/ bathroom being reno’d. -headpalm-

  • ZoeRocker

    Dragon- 8,7,7
    Burpee- 11,10,10
    SB squat(L)- 15, (19,16, bodyweight)
    SB squat(R)- 13, (19,17, bodyweight)

    The last 2 rounds of squats I did without the sandbag because I put too much weight in it for my poor injured knees to handle. My sandbag weighs about 25-30lbs. Its a stack of magazines in a cloth bag, about a foot tall. I am dripping with sweat. I’m so stoked for breakfast. Thanks for a great workout!

    • ZoeRocker

      OOPS I forgot, my time for the combo was 3:19. I beat you Zuz!!

  • Anonymous

    I used to get dizzy like that, too. Now I don’t anymore so I just go with it.
    It’s an interesting technique that can be very flexible depending on your goals :) Just make sure to listen to your body. I think that’s the most important rule.

  • Ellen

    Dragon lunge: 7, 5, 5
    Crossed leg: 5, 5, 4
    Sandbag squat: 14, 12, 13
    Sandbag squat: 14, 12, 12
    Jump squats/push ups combo: 6.19 minutes.

  • Sarah G

    Dragon: 8/9/9
    X-legged burpee: 10/10/8
    Sbag Squat (R): 20/19/16
    Sbag Squat (L): 19/16/15

    Pt 2: 6:15 – I found it really hard to push myself today :( Maybe it’s because I’m getting close to my time of the month.. My thighs almost gave out.. so I had to take a few breaks :( Oh well. Atleast I finished it! I’m pretty happy with my part 1 scores, though :)

    This workout seriously should have been called “Extreme Thigh Destruction”!! That’s what it felt like for me atleast! :P Thanks Z & F

  • JoannaKonieczna

    It was hard! :) My score:
    Sandbag Dragon Lunge & Row 9/8/8Crossed Leg Burpees 7/7/6Sandbag Squat – Left Shoulder 18/18/17Sandbag Squat – Right Shoulder 20/17/18Jump Squats/Push Ups Combo 3.42
     

  • JoannaKonieczna

    It was hard! :) My score:
    Sandbag Dragon Lunge & Row 9/8/8Crossed Leg Burpees 7/7/6Sandbag Squat – Left Shoulder 18/18/17Sandbag Squat – Right Shoulder 20/17/18Jump Squats/Push Ups Combo 3.42
     

  • KIMBERLAKE93

    HOLY COW!  I don’t know whether it’s because I’m in a different environment (house sitting for my cousin) or because her place is relatively hotter than where I’m use to working out (my basement) but I found the past 2 days have been disturbingly hard for me to complete!  :/
    Part 1:
    SB Dragon Lunge and Row= 11/10/10
    Crossed Leg Burpee= 9/8/7
    SB Squat L Shoulder= 17/10/14  (25-30 lbs. Sandbag)
    SB Squat R Shoulder= 15/16/17  (” ” ” “)
    Part 2:
    15 sets fo Jump Squats/Push Up Combo: 4 minutes even!

    Anyone else absolutely in luv with a COLD shower after the workouts/cool down/stretches?  I’m just obsessed, more so as of late…..feels sooooo refreshing!!  
    Thanks Z & F!
    Happy hot day BodyRockers!!  :)

  • Anonymous

    I just completed this beast of a workout…
    I nearly flopped dead afterwards lol.
    I made a couple of tweaks because I wanted to workout outside (despite the cloudiness, and I’m already used to the 55 degree weather). I love workout out outside… So I had to use an mp3 4-minute tabata interval (20 minutes on 10 seconds off 8 rounds)

    Here’s what I didI did the same exercise for 8 rounds (total of 4 minutes) then I did 8 rounds of jumproping after each exercise… Here are my scores:
    20 secs work 10 seconds rest x 8 rounds each:
    Sandbag dragon lunge (used a tool box for weight instead) ; 5 | 5 | 5| 6 |6.5| 7 | 6.5 | 6 |
    Regular jumprope skips: 24 | 26 | 32 | 40 | 42 | 33 | 36 | 42 |
    Instead of sandbag squats…
    “deep & low squats” (go as far down as possible… these KILLED my quads):12| 9 | 10 | 11| 11 | 11| 11|11|
    low jacks with jump rope: 38| 31 | 33 | 36 | 39 | 40 | 42 | 38
    cross-legged burpees:  4 | 4 | 3 | 3 | 3 | 3 | 3 | 3 | ( 3 was literally killing me, I pushed real hard!)
    high knees with jump rope (brutal): 32 | 30 | 40 | 23 | 33 | 23 | 46 | 46 |
    deep and low squats: 12 | 12.5 | 11 | 10 | 11 | 10 | 10 | 10 |
    Time challenge: 4:20.1

    my legs hate me.
    I did 30 minutes of walking.
    And I feel amazing. 
    But my legs despise me…

    PS. I’m very proud because I accomplished something big: I can squat all the way down now!!! :D I used to only go parallel, any further and I fell down. I did the deep squats for my intervals, and I went all the way down EVERY TIME!! Next up, one leg squats :)

  • Ioana_mo86

    I have been extra focusing on my diet lately (past 3 weeks especiaqlly) because I have set out the goal for myself to make an experiment and see how close to a six pack I can get in 2 months. I have been BodyRocking since September now, and am currently working on obtaining my Fitness and Aerobic Instructor Diploma. So I thought, if I’m gonna be in a position to give advice, I should see how it feels first, since there are so many  people out there giving advice on how to get a six-pack that they don’t have. 
    So, to get to diet. I have eliminated about 80-90% of carbohydrates from my diet, for this period. I eat Muesli in the morning, every 2-3 days a slice of wholegrain bread, and maybe a spoon of rice every other day, if I feel like it. On the other hand I am “stuffing” myself with fresh fruit and vegetables. All my other meals, except breakfast, are veggies with either lean meat, cheese or eggs, and for snacks I have fruit, as much as I desire usually, and sometimes when I feel hungry a protein bar. I am eating good and enough though.
    My progress so far is very satisfactory to me at least. I have lost 1-2 kg (which was not part of my purpose but I guess it’s an effect) and my first to “packs” the top ones, are starting to show. So I might actually make it into having at least a small six-pack by 31 of August. Regardless, that’s my limit for sending in pics of myself, I’ve been waiting for the right moment to make my entrance into the BodyRockers gallery since a few months now. 
    Also, I keep doing Zuzana’s workouts, and except for that I occasionally do yoga, for relaxation, and I have  a Zumba class that I teach 1-2 a week.
    So, now that I’ve even made a commitment to all you BodyRockers, I hope I’ll be able to deliver nice results. Keep on rocking and never give up!!!!

  • Anonymous

    Anytime! I understand how frustrating it is… Especially since I’m the kind of person who freaks out when my body changes without understanding why, so I seek out for information. And when I do I like to spread the information… The best resource was fitnessblackbook.com which is shown in the link I posted. Rusty goes into detail about HOW our body loses fat and how it preserves muscle– as well as the difference between muscle definition/tone and muscle gain. He focuses more on being lean and toned/defined. And Zuzana’s workouts are perfect for either approach if there are a couple of tweaks here and there. So if you’re interested in the how & why behind the changes our body makes on this journey, I highly recommend that site as well :)
    Good luck with your progress! I believe in you!

  • Anonymous

    Anytime! I understand how frustrating it is… Especially since I’m the kind of person who freaks out when my body changes without understanding why, so I seek out for information. And when I do I like to spread the information… The best resource was fitnessblackbook.com which is shown in the link I posted. Rusty goes into detail about HOW our body loses fat and how it preserves muscle– as well as the difference between muscle definition/tone and muscle gain. He focuses more on being lean and toned/defined. And Zuzana’s workouts are perfect for either approach if there are a couple of tweaks here and there. So if you’re interested in the how & why behind the changes our body makes on this journey, I highly recommend that site as well :)
    Good luck with your progress! I believe in you!

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

    Today for breakfast I had Frittata (one of many variations on the basic repice) + half of avocado, for lunch I had beef meatballs (salt+pepper+garlic – yummy!) with home made tomato puree and I made some zucchini noodles to serve it with, for dinner I ate leftover from lunch + one hardboiled egg. I usually pick a recipe from one of those sites I mentioned. If you check Jos’s blog, she describes and takes pictures of what she eats every single day (she is on day 18 of Whole30 Challenge now, yay!) Check it here: http://delightfultastebuds.com/
    I made a new frittata today, with grounded beef meat, tomatoes, carrots and zucchini, this will last me for maybe 4 days for breakfast (love it warm or cold), and every day I made of the meals for dinner and lunch for next day. I had a beef steak with curried caufliflower (recipe can be found on Jos’s site as well) and tomorrow I am having Tropical Citrus Chicken (also Jos’s recipe). I usually have a piece of fruit during the day (apple, nectarine or something like this).

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

    Today for breakfast I had Frittata (one of many variations on the basic repice) + half of avocado, for lunch I had beef meatballs (salt+pepper+garlic – yummy!) with home made tomato puree and I made some zucchini noodles to serve it with, for dinner I ate leftover from lunch + one hardboiled egg. I usually pick a recipe from one of those sites I mentioned. If you check Jos’s blog, she describes and takes pictures of what she eats every single day (she is on day 18 of Whole30 Challenge now, yay!) Check it here: http://delightfultastebuds.com/
    I made a new frittata today, with grounded beef meat, tomatoes, carrots and zucchini, this will last me for maybe 4 days for breakfast (love it warm or cold), and every day I made of the meals for dinner and lunch for next day. I had a beef steak with curried caufliflower (recipe can be found on Jos’s site as well) and tomorrow I am having Tropical Citrus Chicken (also Jos’s recipe). I usually have a piece of fruit during the day (apple, nectarine or something like this).

  • ZoeRocker

    I find all of the workouts challenging no matter how old they are. Its all the same basic principals. You will get results from the older workouts as well. There are more bodyweight exercises, so if you don’t have the equipment it’ll be great for you.

  • Anonymous

    That is awesome :) Let your belly button heal before you workout again ;)

  • ZoeRocker

    Check out the food and diet section. There are tons of tips and diet challenges there.

  • Felisha

    I posted this article in response to someone below, but I think it’s something anyone interested in losing weight should see. This woman’s before and after pictures are at the same weight, but the difference is UNBELIEVABLE. http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/

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

    Stronger and hotter complete! I love the new moves in this one! I did use the sandbag on sandbag necessary ones haha I just don’t feel like typing out that I did for each of these.

    10/50sec x 12 rounds
    dragon lunge – 10, 11, and 10reps
    crossed leg burpee – 10, 10, and 10reps
    squat (r) – 33, 23, and 21reps
    squat (l) – 24, 23, and 22reps

    15 sets of jump squats/push up combo
    time = 2min and 53 sec :)

  • Felisha

    Don’t worry about the numbers other people have lost. When it comes to weight, the only one you can compare yourself to is yourself. Everyone’s body responds a little bit differently to different stimuli. Congrats on losing a whole dress size in a month! Inches are what you should really be measuring, because the scale lies, lol. Check out this post of a lady’s before and after pictures at the same weight: http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/ . Crazy!

  • http://www.dheana.com Dheana

    Thanks Kerstin – thanks also for your lovely email and comments about my site. It’s still just a wee newborn, but your feedback is really encouraging – and today, perfectly time. You just earned your wings! Thanks for making my day! ;-)

  • http://www.dheana.com Dheana

    Thanks Claire! That’s so sweet of you to say.
    It really is amazing how taking care of yourself with these daily workouts really does impact every other area of your life. Z & F are making the world a better place one happy Bodyrocker at at time!

  • Felisha

    I do on some of the movements, particularly burpees or other cardio moves. I generally find I have a little more speed in me after the first round. On agility moves, I also tend to improve with each round as I get cleaner going through the movements.

  • http://www.dheana.com Dheana

    Wow, that’s cool!

  • ZoeRocker

    Don’t give up!! It’s great that you’re trying. Tell Brutus that he’s not the boss of you. Keep it up!

  • kim MacDonald

    I find that the squats and lunges really hurt my knees..even though I have no real injuries to them….is it just a matter of my body getting used to the excercises? I was heavily into weights in my teens and twenties..now at almost 40, I’m back into running and ready to get the body toned and tight again! I’m struggling to do the beginner style cause my head is still thinking i’m 20 LOL!

  • ♥ BodyRocker Rachel ♥

    Can’t wait to try this! ♥

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

    Haven’t felt my thighs so weak for a while. Another 12 minutes misconception, I thought it would be easy until the challenge, but nope, it wasn’t. This was complete exhaustion. Scores:
    Dragon: 9, 10, 10
    X burpeers: 9, 10, 10
    Sandbag squats (L): 25, 26, 25
    Sandbag squats (R): 25, 26, 25 (how I reached 25 by the end I don’t know, my butt suddenly felt so heavy, poor legs seemed to take ages to stretch)
    Combo: 3:14
    I’d better do something about these thighs before they froze into position, I can hear my muscles creaking.

  • Rachel Cross-Latino

    Zuzana & Freddy,

    The thing that I focus on the LEAST is diet. I love working out and training with you and have all the discipline in the world for it… but when it comes to what I eat, I’m a mess! Dieting and making changes to the way I eat is so difficult for me. Unfortunately, it has been sabotaging my workouts! I haven’t seen any clear, visible results because I’m not watching what I eat! I’m a disaster. :(

  • Stephitza

    Have you ever had your body composition assessed, Zuzy?  I was thinking about purchasing a fancy scale to measure mine.  I have heard a healthy body fat percentage for women is between 15-25%.  I was wondering if it’s possible to be as ripped as you are and still be in that healthy range of body fat.

  • http://naturalandbalanced.com Felicia (Natural + Balanced)

    Zuz, I just have to say how inspiring + motivating you are. I’ve been doing your workouts for a few months now and I smashed the plateau I was in (and I’m now maintaining a weight that I always strived for). I always look forward to working out and have become even stronger than I thought, with toned arms that I’ve always dreamed of! A lot of this comes from my diet as well, which has a huge impact on how I look + feel. Looking forward to your diet posts, and thank you for providing this site to us!

  • http://twitter.com/GabayC Gabija D.C.

    About to do this workout.
    About dieting…..
    I really want to follow a proper diet but the problem is that I have no idea how to: I need instructions. I’m just that type of a person – I always need specific instructions and rules.
    The only rule that I follow now is to thing twice before eating something – ‘is this going to benefit me?’
    I need a manual…

  • Anonymous

    My scores for today reflect how tired I was after being awake with my 3 week old all night. :/
    In order:
    8,7,7
    8,8,10
    21,24,26
    24,25,29
    Time challenge: 3:11

    • ZoeRocker

      Excuse me??? Your scores and time are amazing!

    • KIMBERLAKE93

      Your scores are AMAZING!  Way better than me! LOL.  Be proud of yourself!  :)

    • KIMBERLAKE93

      Your scores are AMAZING!  Way better than me! LOL.  Be proud of yourself!  :)

  • AudraFit

    I was thinking of using my dumbbells for the first exercise then my barbell with 30LBs for a change because I usually use the barbell for anything sandbag. Well, my doh doh head self without thinking to check, the timer beeped, I grabbed the dumbbells and thought, holy cow this is tough! I checked the weight on each dumbbell had 25LBs on it haha! So my first rep count with 50LBs was 8 lol! Oops, won’t be making that mistake again. Grabbed the 30LB barbell for the rest of the workout. My form is very important as always. I try to go as deep as I possibly can with squats and really squeeze my bum coming up so, my numbers aren’t great there. Love those cross-leg burpees tho

    SandbagDragonLunge: 8 (50LB!)/9/9 (hmm, no improvement with 30LB)
    CrossLegBurpees: 12/12/8
    30LBBarbellSquats: 20/19/19/19/19/16

    Part2: 3 minutes on the dot!

  • Samanthina

    This was hard.I can’t stop sweating and drinking water after this workout.Here are my scores:
    Sandbag Dragon Lunge & Row-20,11,14
    Crossed Leg Burpees-12,9 ,11
    Sandbag Squat (left)-22,23,23  (right) -22,22,23
    Jump Squat/Push ups Combo-03:26 min.

    Thank you so muchZuzana and Freddy for this another great workout.I’m looking forward to the next. :)

  • Anonymous

    Hi Zuzana and Bodyrockers. Diet is my biggest issue. I can eat very clean during the day, grazing on frequent small high-protein, grain free meals. However, at night time I tend to overeat. If I do not eat I will lay awake thinking about making myself a grilled cheese or some other unhealthy snack. I will not be able to sleep until I indulge my cravings and feel full off a high-fat snack. I am scared if I continue like this I will develop an eating disorder as I’ve purged before out of guilt :( I do not know if it is purely psychological, if I have trained my body to sleep only when it is full, or if I should seek help. Has anyone else overcome this problem? Any tips for triggering sleep, tricking your body into thinking it’s full, acceptable nighttime snacking or ways to increase willpower? 

    Anyways, I just finished this workout and have worked up a healthy sweat

    my scores were:
    dragon lunge and row   12  14  14
    crossed leg burpees     10  8    9
    sandbag squat (right)    16  18  15
    sandbag squat (left)     16   16  16 

    timed challenge: 3:46

    I’m really proud of my time!

    • AudraFit

      Hi Teecomb, I know the feeling. I find myself hungry at night before bed as well. My problem is red wine and popcorn (weird, I know). I love a couple of glasses with a bowl of popcorn almost on a nightly basis haha. Hmm, maybe that’s why I can’t shed those last 10Lbs. But, it’s all discipline. You work hard eat right and then boom, night time comes and you feel carb crazy. Don’t feel bad, nobody is perfect. I find that when I don’t by the stuff I can’t eat it. Instead of a grilled cheese sandwhich or hight fatty snack just try adding another lean meal. Or put some chicken, turkey or ham slices inside that grilled cheese to make it a worthwhile snack. Have cottage cheese instead or a protein shake. You could also try a cup of decaf chai tea before bed. Even cooking some egg whites with tomato slices (one of my fav eat clean meal BTW) won’t make you gain weight. Hummus and cellery or carrots is also a healthy night time snack and its yummy too. Please never feel bad about what you eat. Just pick back up where you left off and keep up your eating clean. It’s really not that bad since you workout hard and eat clean most of the day. Take care and I hope this helps :)

      • Anonymous

        Thanks for the words of encouragement.  I can relate to the peanut butter/red wine addiction. I have been trying to change my lifestyle for the past year, and I should focus on what I have changed rather than what I have not. I’m going to try to eat my last meal at nine or even ten, plan it out to be healthy and just drink herbal or decaf tea after that. Wish me luck!

    • ZoeRocker

      Audra is right. The best thing to eat at night is veggies. You use up more calories to burn off things like celery and broccoli than they have in them to start with. I know that’s not your craving and believe me I have the same problem. I have a hard time staying away from high carb and fatty snacks at night. Like peanut butter sandwiches. Or I’ll eat a bowl of granola with peanut butter and honey on it. These things are too hard for our bodies to process during sleep so they just get stored as fat. I haven’t been doing this recently because I’m not as hungry during summer, but, I’ve also limited myself to one tablespoon of peanut butter a day. I usually can’t wait for it so I eat it with breakfast…hehe. I am following Zuzana’s advice 98% of the time now and late night snacking just doesn’t fit in. I’m the kind of person that needs a challenge or else I don’t care. If I tell myself that I bet I can’t do something, then I’ll try 10 times harder to to do it. If this reverse psychology works on you, then give it a try. By the way, your scores are excellent!

  • Miss Christine

    1) Dragon Lunge & Row (2 x 5kg dumbbells)

    My score: 8, 8, 8 reps

    2) Crossed Leg Burpee

    My score: 8, 9, 9 reps

    3) Squats (2 x 5kg dumbbells)

    My score: 17, 17, 15

    4) Squats (2 x 5kg dumbbells)

    My score: 17, 15, 15

    long break before I could do the

    Jump Squats/Push Ups Combo
    in 3:00 min

  • Miss Christine

    1) Dragon Lunge & Row (2 x 5kg dumbbells)

    My score: 8, 8, 8 reps

    2) Crossed Leg Burpee

    My score: 8, 9, 9 reps

    3) Squats (2 x 5kg dumbbells)

    My score: 17, 17, 15

    4) Squats (2 x 5kg dumbbells)

    My score: 17, 15, 15

    long break before I could do the

    Jump Squats/Push Ups Combo
    in 3:00 min

  • Tamar

    this was soo good!
    i know my quads will hurt tomorrow. i started the squats with 6 kilo dumbell and finishe with a 5 kilo one.
    the second part i managed to do in 3:10 (yay i beat zuzi although it was all because of her that i managed to beat the score) i couldnt breath after the second part! i pushed really hard and it felt great!
    thank you so much!

  • Samantha R

    I second this motion!  Funny actually – I’ve got my Mother-In-Law (she lives in Canada) to go to a Lululemon shop for me to get the Illuminate bra and fetch it over in Sept…..might have to add more things to this list;) Sx

  • Anonymous

    I read this article:
    http://zenhabits.net/lean-tips/
    it has EXCELLENT tips for the last stubborn pounds.

  • Felisha

    Sb dragon lunge: 10, 10, 11
    Crossed leg burpee: 7, 8, 9
    Sb squat, L: 17, 16, 17
    Sb squat, R: 18, 17, 17
    Combo: 3:06

    Thanks, Z & F, for another great workout!  Those half push ups felt like I was cheating though, lol. For anyone struggling with push up endurance, I HIGHLY recommend the 100 push ups program. I spent a couple months working on increasing my chest-to-floor max, and it was well worth the effort. I went from 1 to 20!

  • Christine Bastien

    This diet approach is simple, true and intelligent. Most peolple (like me) want to lose weight and so that’s what the industry is trying to sell us: fast weight loss results, no matter how. But you 2 guys are really helping me in thinking the right way, the healthy way… the only way. I know that this approach may not seem revolutionnary at all, but in our times and in this capitalism society… It is revolutionnary!
    BodyRock Revolution!

  • MariaBjørgJepsen

    Wow, Zuz, those hot pants are damn fine on you :) I have to say: your legs (especially your thighs) look stunning in this video. SO strong and toned!!!! I love how you have gained muscle on them since your “skinny” days back in 2009. You look incredible. I want my own thighs to look just as defined :)

    Thanks for another great sweat – harder than it looked! Maybe because of my quite new “routine” with 2 workouts daily, the last one always after a long workday running around cooking or serving for 8-10 hours. But I feel AMAZING when I can overwin my tiredness, push my butt OFF of the sofa and do another workout. So fantastically energized when I am do-honnn’!!! 

    My scores, 15 kilo sandbag:
    1) Sandbag Dragon Lunge & Row: 21-20-19
    2) Cross Leg Burpees: 15-14,5-14
    3) Sandbag Squat, Right shoulder: 39-36-37
    4) SandbagSquat, Left shoulder: 40-38-37
    – Combo Time Challenge: 01:35.

    Have a lovely evening, dears.
    Love, Maria

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

    I just did this workout today, July 19th, 2011. I didn’t do the time challenge because my left knee feels like it’s dislocated or about to break any time. (Previous injury that hasn’t healed yet) But it is getting better. As long as I don’t agitate it more by doing any sort of snap kicking…

    Anyway, my scores for it sucked so I’m not even going to bother with putting them down on here. I do feel better after the workout though. Now I have to cool off. It’s only 10:05 am here and outside it’s already 90 degrees Fahrenheit.

    I have been focusing a little more on my diet now since my Dad In Law is living with us. He had a stroke and he’s a diabetic, so he eats what we eat and so I really have to watch out for it. I’m “Starvin’ Marvin.” So I guess I’ll go eat something.

  • Adele

    What great diet advice! I have had similar concerns about focusing on a single issue instead of an integrated fitness approach and I really appreciate the way you broke down the concept :) I love the photo of Zuzana with the sandbag too!

    A million thanks for all the inspiration and expert advice!

    P.S. two of my friends just started BodyRocking last week and they’re loving it!

  • http://www.dheana.com Dheana

    LOL! Funny! I’m lovin’ those shorts too!

  • Maria Sweden

    Soooo, here are my scores (with 9 kg) :
    Sandbag Dragon Lunge & Row: 10, 9, 9Crossed Leg Burpees: 10, 8, 8
    Sandbag Squat (left): 19, 20, 19
    Sandbag Squat (right): 19, 20, 19
    Jump Squat/Push up combo: 5:10

  • Kat:)

    Wow! Total Butt kicker :)
    here are my scores:
    SB dragon lunge and row 9 10 10
    Crossed leg burpees 7 8 8
    sb sq R 18 20 16
    sb sq L 19 19 16
    Time challenge 2:59 :) thank you so much Zuzana and Freddy :) 

  • Anonymous

    Hello bodyrockers!
    To me, there are 4 important parts in a healthy lifestyle:
    1/ diet
    2/ exercise
    3/ sleep
    4/ stress
    Having too much or too little of these 4 can lead to sickness. They are all linked together. We all hear about obesity and the consequences of not exercising enough on our health. But not enough sleep makes you feel depressed, stressed and you tend to overeat. Stress is a big factor of some serious diseases too.
    Anyways, invest in a gymboss & a good mattress, de-stress with some yoga moves and enjoy some real food! Yum love salad!

  • Anonymous

    I just did the Suicidal Sweat workout yesterday…guess I’ll be doing those jump squat/push up combos again today when I do this one!  But that’s okay; I’m up for the challenge!

  • Gerrilee Schafer

    got a nice sweat on…I used 25 lb sandbag
    1/ SB lunge/row 8.5-9-8
    2/ crossed leg burpee 8-8-8
    3/ SBS right 24-22-21
    4/ SBS left 23-22-21
    time challenge 3:39

    I did take a few short breathers on the time challenge…thighs were burning after all those squats

  • deb rocker in ottawa

    great workout – one piece of equipment plus bodyweight make for great flow and effort
    28 pd sandbagmy score
    sandbag dragon – 12, 11, 14
    crossed leg burpee – 9, 9, 9
    sandbag squat right – 21, 18, 15
    sandbag squat left – 21, 19, 19

    time challenge – 15 jump squats/knee tuck/pushups powerup – 2:49plus 3 x 10 ring pushups  (bought rings with bodypress dipbar)cheersdeb

  • deb rocker in ottawa

    great workout – one piece of equipment plus bodyweight make for great flow and effort
    my score
    sandbag dragon – 12, 11, 14
    crossed leg burpee – 9, 9, 9
    sandbag squat right – 21, 18, 15
    sandbag squat left – 21, 19, 19

    time challenge – 15 jump squats/knee tuck/pushups powerup – 2:49

    cheers
    deb

  • Vivi

    Very hard for legs !! Especially that it has been 1 week since I forced above !!
    After this one I did “Dirty bit wo” that I had not made yet, but my legs had difficulty to follow me ! haha

    So for this one my score is (with 10kg) :
    PART 1
    – Sandbag dragon lunge : 16.16.16
    – Crossed leg burpees : 12.13.14 (i love them !!)
    – sandbag squat R : 26.26.25
    – Sandbag squat L : 28.26.25

    PART 2
    15 sets combo = 1.52 min. Jump tuck always cut the legs !! very intense ;)

    Very good workout <3 <3

    Now abs for me and push up yet !! :p

    • http://www.dheana.com Dheana

      I bet watching you workout is like watching a movie in fast-forward Vivi! ;-) You’re incredible!

      • Vivi

        lol, thanks ! I love combo, that give a good rythm !!
        But i’m waiting to see Maria’s crushing score, our Queen of Bodyrock !! :p

        • MariaBjørgJepsen

          You are so sweet :) Princess!!! ha ha.

        • Anonymous

          Sorry, girl Zuzana is the Queen of Bodyrock!  Dheana is royalty for sure just not the Queen.

          –Chris 

    • MariaBjørgJepsen

      Hot scores, sweety :) I agree a lot on the Jump Tucks! I remember my first times doing them, back when I started. I cursed them to hell each time, ha ha :)

    • Anonymous

      omg, 1:52 for the combo!!! woooooow, incredible, vivi!!! and the scores from part One are pretty cool, too :D
      I am speechless *haha*

    • Donna

      Great scores and time Vivi;) Not a huge fan of the jump tucks but at least I can jump higher now:)

      • Vivi

        Thanks ! Yes, me i like jump tuck. Which ones I knew with  ninja jump when I was beginner.
        For today I don’t know which workout I’m going to do ??

        • Donna

          Hey Vivi, I still can’t do ninja jumps or pull ups:( Did you find a workout to do?

          • Vivi

            Pull ups are difficult for me too, because I don’t have pull up bar, so I do them with a stair, but the grip is bad !!:(
            Today, I’m going to do “600 rep fat burner wo” & “harder than ever wo” to beat my PB ;)
            And you, which one(s) ?

            • Donna

              Hi Vivi, I haven’t done a workout in 4 days and I have been to tired to do one:( I wish I had energy just to do one workout:) Congrats on beating your PB for both;)

              • Vivi

                What’s happening? Why this lack of energy ? Are you sick again ?
                Take care about you <3

                • Donna

                  No not sick:) Just tired, sore and wanted a break:) I will get back into my regular Bodyrocking routine again;) Thanks Vivi, take care of yourself too < 3

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

      Great numbers Vivi (well, nothing unusual here, haha) You rocked the Crossed leg burpees! I enjoyed them as well, but my numbers are shaking with shame next to yours :D

      • Vivi

        Yes crossed leg burpees are easier, I found ! I didn’t remember to do them before.
        Your score is great too!! No shame ! ;)

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

          I also think they are easier, I have no idea why! :)) Thanks, getting better :)

      • Vivi

        I cross fingers for you !! For your appartment and jobs !!

  • Mary

    Can’t wait to do this after work!!

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

    I just can’t go without workout, I haev to hold myself back more than the opposite! I need to think about rest, I don’t like rest. My scores for today:
    SB dragon lunge+ row 8.5 9 9 
    Cross leg burpee 8 9 10
    SB squat 25 27 28
    SB squat 2 28 28 28
    My combo time: 02:32

  • http://www.facebook.com/allyxchan Ally Valdes

    Hey Zuz,

    I have never quite heard you mention this before, and I apologize if you have, but I was wondering, exactly how effective is the sandbag in helping one to burn fat and tone up. Has it been extremely effective for you? Would you highly recommend it? I may or may not try to invest in one, but I want to know first if I should bother. If it’s just a challenge thing, then I may not buy it.

    • Anonymous

      Its a weight, so it effects your workout differently than without it, thats for sure. Usually, all bodyweight workouts, no matter how hard I push, Im never usually THAT sore in the morning, but when we used sandbags in our training I can def feel it the next day! You dont have to buy one, you can always improvise and use what you have, like a duffle bag and fill it with small rocks/rice/sand!  I used  a shoulder bag I had, filled it with rocks, rolled it up and used duct tape to keep it rolled, works like a charm!

  • Samantha R

    I’ve always treat my health and workouts as a life long commitment, we all stray off the path every now and again but hey so long as we get back on it we shouldn’t beat ourselves up.  I can’t wait to hear about the diet strategies.  

    My Matcha tea arrived this morning thanks to a fellow Bodyrocker recommending it – I usually have 3-4 cups of green tea a day but this stuff is supposed to be the daddy so I’m quite excited to see if I can tell a difference.

    My scores for today (26lb Sandbag)

    1. Sandbag Dragon Lunge:  13, 12, 12
    2. Crossed Leg Burpee: 12, 11, 10
    3. Sandbag Squat – Left Shoulder: 22, 22, 21
    4. SB Squat – Right Shoulder: 24, 21, 21

    15 x Combo = 2:52

    Thank you! Sx

    • Anonymous

      I like Matcha very much! It gives a kind of “creaminess” to the tea. But matcha is the same thing as green tea at the difference that the leafs are ground into powder. It has the same nutritional quality than leaf tea. But, of course, by volume unit, you’ll have a more concentrate element with matcha than with leafs.

  • Dheana

    I’ve been focusing A LOT on my diet in the last 8 weeks and have made huge progress…I’ve been eating 5 times a day, focusing on REAL unprocessed foods, getting protein at each meal, LOTS of superfoods with phytonutrients, EARNING my carbs (for me, that one was huge) and using Fitday.com to track everything. I know for some, tracking is a drag, but I’m weird like that, I love it! :-P 

    It’s totally not just about body composition – and I’m glad you pointed that out – but I’ve lost 10 lbs, 11 inches and about 4% bodyfat since I’ve stepped up my efforts. I have abundant energy, feel great and continue to get stronger and faster in my workouts. 

    I also think what we THINK ABOUT our food is just as important as what we put in our mouths. It’s important not to approach our diet or workout from a place of deprivation, guilt or punishment, but rather appreciation and self-care. Feeding yourself a healthy “mental diet” to go along with the physical diet is so important. 

    I look forward to your posts to take it to the next “next level”!

    By the way, since today’s workout has more Sandbag Squats, I thought I’d share a photo my latest workout injury – a Sandbag Hickey on my neck! I got it yesterday doing Sandbag Squats during the Marine Corp Workout. Funny thing is, I pick my boyfriend up at the airport after being away 2 weeks! “Honest honey, it was my Sandbag!” lol

    http://i1224.photobucket.com/albums/ee379/dheanacom/IMG00223-20110718-2132.jpg

    • Lydia

      awesome job Dheana!  i tried fitday.com and it was  a little frustrating because aside from fresh fruits and some veggies it has NOTHING on there that I eat, and I did not have the patience to enter each of my items- so after a day I gave up! I have never tracked calories- i typically just keep a food journal- anyway, I thought I would do it via fitday, but like i wrote a  bit frustrating…any suggestions?? thxs, and good luck with those ‘passion workout love marks’ on your neck-lol!

      • http://www.dheana.com Dheana

        Yeah, I did have to add quite a few things by hands and it took some time to get used to. But I ended up downloading Fitday PC and it’s much quicker and easier to use. I don’t worry as much about calories, but like to see my percentages. It also helped me get my portions under control. I know livestrong.com has a tracking program and so does caloriecount.com, which I use to analyze my recipes. Haven’t really tried either though. I know tracking doesn’t work for everyone and it’s important not to get too caught up in it, but it’s really helped me ‘stick with’ some positive changes. Best of luck! :)

        • Lydia

          thanks!

        • Lydia

          thanks!

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

      Love your tattoo!

      • http://www.dheana.com Dheana

        Thanks Sarah! :)

    • Anonymous

      hope it is cold enough to wear a scarf or turtle neck… ;)

      • http://www.dheana.com Dheana

        33 today! lol…feels like 40 with the humidex :-P

    • Kerstin B.

      Oh my Dheana, hope your boyfriend believed you…hahaha!
      I like you motivation and yes, you’re so right: eating is not only food intake, but joy and awareness!

    • ۞ BodyRocker ♥ Beth ۞

      Ohhh that looks painfull !!! I hope you’ll get better as soon as possible !!! what self-sacrificing … <3 BR Beth

    • Anonymous

      Ouch!

    • Anonymous

      Cool Sandbag Hickey! I think that we all should have one :) lol

      • Anonymous

        Is this a hickey or a bruise? :-) 

        You girls can go ahead and put bruises on your necks.  I used two D-bells for this and have no plan to hit myself hard enough to get a bruise from them!

        –Chris

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

          Lol Chris, is that a line from Katy Perry song??? :D

          • Anonymous

            Hi Nina, 

             Yup!  I was actually listening to “last friday night” as a loop when I did this workout! 

            –Chris

    • Anonymous

      Uh I like that fitday.com tracking thingy!! hrhr. thanks! but what do you enter as a activity, when you do bodyrock? 0.o can’t find anything appropriate on there. =(

      • http://www.dheana.com Dheana

        Hi Jojo, I usually enter my Bodyrocking as “Calisthetics, heavy pushups etc”, then I adjust the time to reflect the calories I log with my HR monitor. I find if I push really hard, I usually find I burn about 10-12 cal per minute with these workouts. You’re right that there’s nothing that comes close to that level of intensity pre-populated in the system…BodyRocking is literally “off the charts”! lol…so I just adjust the time. Hope that helps…Good luck! :)

    • Charlie D.

      That’s inspiring – I need to crack down on my diet too.  I was going through old pictures last week and I look at my “fat” pictures and my “skinny” pictures and now my “strong” pictures and I’m just so much happier.  Best to not get slack about it, eh?  Good for you.

  • Anonymous

    Hi BodyRockers.. Here are my scores 
    1) Sandbag Dragon Lunge: 10 10 9
    2) Crossed Leg Burpee: 7 7 7
     3) Sandbag Squat – Right Shoulder: 15 16 16
    4) Sandbag Squat – Left Shoulder: 15 16 14

    Time challenge 15 set 4.00

    For those of you who did the Sandbag Squat close to 20 and more, wow  (that all i could say)

    Have nice Tuesday all..

  • Janessa Reimer

    I can’t wait to try this one tomorrow morning, i already did the sexy pain train workout. This looks awesome!

  • Peta

    13kg weight
    Sandbag lunge: 9, 10, 8
    crossed leg burpees: 8, 8, 7
    Sandbag squat left: 16, 15, 10
    Sandbag squat right: 15, 13, 11
    Jump squat-pushup combo: 5:15

  • Anonymous

    Here’s my score, this was FUN – like always! :D 

    1) Sandbag Dragon Lunge: 10,12,12 
    2) Crossed Leg Burpee: 9,8½,9 
    3) Sandbag Squat – Right Shoulder: 26,25,24 
    4) Sandbag Squat – Left Shoulder: 24,22,24 

    15 sets of the Jump squats-push ups combo: 4:05 min.

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

    Thank to my dear bodyrocking friend Jos, I started learning about Paleo diet. I did some research, some online reading, some pantry cleaning (throwing away A LOT), some shopping, online ordering and educating myself. I started eating Paleo about 10 days ago, I was eating almost-paleo for a while. I think this really is the way of eating that works the best for me. I don’t miss pasta, rice, bread… I don’t miss dairy (sometimes I miss cheese a little, but it is the same with sex, haha, I want it, but when I can’t have it, fine, I can live without it). I started to discover all secrets of paleo eating and cooking (YES!!! I love to cook now!) and I am really careful about picking food in the store. I love to eat and that has always been my problem, but back in time I was eating really a lot of s*itty stuff. What I eat now is SO GOOD, SO TASTY, SO NUTRITIOUS and so healthy!!! Fatloss is not my priority (even though I wanna loose some more fat), my goal is to feel overall GREAT. Which is happening with this type of diet and lifestyle I have now. Eating healthy doesn’t have to be boring if you know where to look for inspiration! :)
    Let me just share some of my personal favorites:
    Jos, of course:  http://delightfultastebuds.com/
    Nom Nom Paleo – amazing recipes, reading and photos: http://nomnompaleo.com/
    Melissa – IMHO Queen of the recipes: http://www.theclothesmakethegirl.com/

    for a lot of information I visit the Whole9 website a lot: http://whole9life.com/

    Thanks Jos for introducing me to this diet :)))

    Also! I gave notice at work yesterday and I will be leaving this job on August 31st. I have a new apartment already near Prague and I will be slowly moving all my stuff from here to there during the month of August. I have a few job interviews scheduled and since 1th September I will be living and hopefully also working in a new place!!! :) Yay, me!!!

    And of course: Gonna do this workout later today :)))

    • Felisha

      I was wondering how many others here eat Paleo. I switched on 4/29 and it’s amazing how much better I feel being fat-adapted. When I was following CW, I was hungry ALL the time and watching the clock to see if my 3 hours were up so I could eat. Thanks for sharing the links so others can discover Paleo-goodness. And congrats on all your new life changes :)

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

        Thank you Felisha! I am enjoying it A LOT. The Paleo diet and all those changes. I hope I will be still this excited once it will all be over (me devorced, moved to another town, working somewhere else). I hope I will not get addicted to changes. I am so happy lately because I am making 180° turns in everything I do and the process of changing my life completely is making me so happy. I just hope that the feeling is gonna last :D

    • http://www.dheana.com Dheana

      Yay for you Nina! I’m so excited for you and all the positive changes you are making. Thanks to Jos, I’ve also moved more towards a Paleo-esque diet and feel great. In fact, I’ve got another batch of Jos’s amazing Oven Fried Curry Chicken Fingers basting in the fridge right now and can’t wait to make them tonight. Seriously delish! (http://delightfultastebuds.wordpress.com/2011/05/04/oven-fried-curried-chicken-fingers/) I also found Nom Nom Paleo through Jos and find her informative and hilarious. Her potty mouth makes me laugh! I didn’t know about Melissa though, so I’m excited to explore another resource – thanks! I hesitate to call myself “Paleo” until I do more research, but since cutting the grain and dairy (plus other positive changes) feel amazing.

      You’re going to rock this new life Nina. The energy that comes through your post is palpable! Just keep surfing those good feelings and milk every good moment for the most you can get out of it.

      PS: your comment about sex made me laugh out loud! :)

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

        Haha, thanks Dhea, I am glad I made you laugh :D You know, I can tell myself “I can have cheese ANY TIME I WANT, but right now I just don’t feel like it.” So I am trying to trick myself the same way with sex, hahahahahaaaa :D It is not really special when you can have it every time you want :D

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

        Haha, thanks Dhea, I am glad I made you laugh :D You know, I can tell myself “I can have cheese ANY TIME I WANT, but right now I just don’t feel like it.” So I am trying to trick myself the same way with sex, hahahahahaaaa :D It is not really special when you can have it every time you want :D

    • ZoeRocker

      Good for you Nina! It feels so good to leave a job sometimes. Like shedding old skin. It sunds like you are really making a lot of positive changes in your life. You sound happy. Thanks for the links. I’m going to check out some recipes:)

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

        I actually had a nice talk with my boss today, I explained him that it is not that I hate my current job, but I just NEED to move on. I love what I do and I love people I work with, but there is just NOTHING NEW there for me and nothing is waiting there for me. I will never make a professional progress there, because all my co-workers are one family, so they only need me to work for them and I will never be promoted or anything, that is just the way it works there, I do not need a promotion, but I wanna know that I am… you know… evolving in some way, which I am not here. And also, this is a very small city and there are NO PEOPLE to meet, really, NO PEOPLE. Moving near Prague will give me much more opportunities job wise and also in meeting new people, living a new life I could never get if I stayed here. I am happy :) even though it is SO HARD and there are so many things I have to do… I have to move all my stuff, find a job, learn how to travel around Prague, cause it is soooo big and I have no idea how to navigate myself around :D learn how to live completely on my own, find new eye doctor, dentist, another doctors, let everybody know my new adress (because of my bank and stuff like that), cancel an internet connection here and get a new one over there and blah blah blah blaaaah, so much to do in such a short time and sometimes it seems like a dream to me :D

        • Donna

          Wishing you luck and happiness with your new journey in life:)

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

        I actually had a nice talk with my boss today, I explained him that it is not that I hate my current job, but I just NEED to move on. I love what I do and I love people I work with, but there is just NOTHING NEW there for me and nothing is waiting there for me. I will never make a professional progress there, because all my co-workers are one family, so they only need me to work for them and I will never be promoted or anything, that is just the way it works there, I do not need a promotion, but I wanna know that I am… you know… evolving in some way, which I am not here. And also, this is a very small city and there are NO PEOPLE to meet, really, NO PEOPLE. Moving near Prague will give me much more opportunities job wise and also in meeting new people, living a new life I could never get if I stayed here. I am happy :) even though it is SO HARD and there are so many things I have to do… I have to move all my stuff, find a job, learn how to travel around Prague, cause it is soooo big and I have no idea how to navigate myself around :D learn how to live completely on my own, find new eye doctor, dentist, another doctors, let everybody know my new adress (because of my bank and stuff like that), cancel an internet connection here and get a new one over there and blah blah blah blaaaah, so much to do in such a short time and sometimes it seems like a dream to me :D

    • ZoeRocker

      Good for you Nina! It feels so good to leave a job sometimes. Like shedding old skin. It sunds like you are really making a lot of positive changes in your life. You sound happy. Thanks for the links. I’m going to check out some recipes:)

  • teacupkat

    1. 8, 9, 7
    2. 8, 11, 10
    3. 45, 40, 30
    4. 50, 40, 30
    Combo: 3:39
    Normally I hate the ninja jumps, but today it seemed fun. Awesome workout, totally the quick jolt I needed today before a long work day of moving!

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

    So hard … it was awesome :) energy for whole week not day :D super :)

    I did it today:
    1. 11-11-11 first round was with6 kg than I did rest of workout with 4 kg sandbag2. 9-9-9
    3.15-17-13 first round was with6 kg but it was hard so I did rest of workout with 4 kg sandbag
    4.25-16-16
     and time challenge I did in 3:41 :)
    I was sweating after workout like I was doing workout right then. Super intense :) Thanks Zuzi

  • NU-nu Nour

    i feel you… i have those stubborn few kilos that i want to remove them from quiet some time ( nearly a year!!) although i see my body getting harder and stronger with some definition,, but those ***few  kilos are still there!!! oh i want to get rid of them so badly… and I’d like your questions be answered.

    • Anonymous

      Another factor with stubborn kilos is insulin. Make sure you are really strict with your diet with the last kilos. Eat healthy food and avoid carbs until after these intense workouts. Make sure you eat your post workout carbs with lean protein or fats in order to prevent an insulin spike. Things like lean protein with veggies throughout most the day with fruit in the morning and whenever you feel you need a little boost. The lean protein is very important! And as long as you do the workouts at least 3 times a week, you won’t lose lean muscle mass if you cut back on calories a little harder. But don’t do that for more than 6 to 8 weeks. Make sure you take a break for a week or two at maintenance calories. And keep up that process until you meet your goal weight.
      The last kilos are stubborn for a reason, they need extra attention and meticulous care with diet.

      • NU-nu Nour

        thanks Harmony :) that was really nice of you..
        you are totally right with the insulin and paying close attention with the carbs ( not doing well with that right now :/ )..
        i would really like it if you share more information regarding hormones versus calories,, your reply was truly helpful and i will do your advice for those stubborn kilos ;)

         

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

    Sandbag dragon lunge and row: 6, 6.5, 6.5
    Crossed leg burpees (regular push up): 6, 6, 6
    Squats (no sandbag): 20, 17, 15
    Squats (no sandbag): 20, 19, 15Jump squats/Push ups Combo: 4 minutes 55 seconds
    +10 minutes of High Knees/Pendulum/Mountain Climbers/Scissors/Jump Jacks/Low Jump Jacks

    I’m trying hard to keep attention to what I eat and I can’t wait for your next posts on nutrition.

  • NU-nu Nour

    Zuzana,, all i can say is I LOVE YOU!!
     these past few days i was thinking seriously about my diet and how poor it is :(   and i want to change it and improve it strongly and permanently.. but there were several of factors slowing me and let things out of control,, as you mentioned diet affects your mood,, and that’s exactly what is happening to me,, low mood, overwhelmed with life stresses, feeling tiered and out of energy therefor angry!!

    and you my very dear Zuzana have heard me and heard my cry for help :) and i am SO happy and motivated and excited that we’re gonna be focusing on diet :))) THANK YOU ZUZANA :)

  • Anonymous

    Scores:
    Dragon lunge and row (2 5lb weights): 6, 6, 6
    Crossed leg burpees (regular push up): 4, 5, 5
    Squats (no sandbag): 18, 16, 12
    Squats (no sandbag): 14, 16, 14
    Jump squats/Push ups combo: 9 minutes 29 seconds. I was trembling so bad by the end of these that I had to do the push-up section of the last two sets on my knees.

  • Donna

    Hi Zuzana and Freddy:) I will do this one tomorrow and aim to look as good as you in those black little hot shorts for summer;) Love this photo of you, U look so fit and fabulous;)

  • Anonymous

    Hi Zuzana and Freddy. This workout was burning my legs big time! Nice :). Thank you so much. xxx

    Part 1 Interval training
    ex 1: 4 – 6 – 13 – 12
    ex 2: 4 – 5 – 13 -12
    ex 3: 4 – 5 – 13 – 10

    Part 2 Time challenge 15 x
    Start time: 8:02 Finish time: 8:09

  • tee

    I have heard that you can slow it down by not eating enough because you lose muscle when you lose weight. and to speed it up again you need to eat more and build muscle.

  • Anonymous

    Hm ok I love you and the site so much!! .. but.. I stumbled over the second sentence.. that diet impacts our DNA, I would HARDLY disagree on that one! I cannot imagine how that would be possible.. or can someone explain it to me, please?

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

      nutrition is an enviromental factor. this means that it could activate or disactivate DNA parts in our body. look up some twin studies. Of cause there are more factors included.
      Anyway-further research is needed ;)

      • guest

        To add to Anna’s comment, protein in particular has a huge impact on DNA. Proteins are a huge part of DNA replication (an ongoing cellular process). On top of that, the quality of the food you eat could also affect the frequency and types of mutations that occur during the DNA replication process. Have you ever heard that certain types of foods (for example, red meat) cooked in certain ways (such as grilling) can cause cancer? If it can lead to cancer, it is messing with DNA.

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

    1) Sandbag Dragon Lunge: 8-8-9

    2) Crossed Leg Burpee: 6-6-7

    3) Sandbag Squat R: 18-18-14

    4) Sandbag Squat L:  15-16-14

    timechallenge: 4:02 min

  • Tania Figueroa

    Great!!!  Can’t wait to rock this workout tomorrow!!!

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

    no, 15 :)

  • http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters

    My current diet looks like this:

    meal 1: two pieces of fruit
    meal 2: raw veggies, like sliced tomatoes ( sometimes with an egg or some cheese)
    meal 3: rolled oats cooked in soymilk and water with some groats and sometimes some honey

    dinner: very various (biggest goal: to only eat one plate:p)

    evening snack: yoghurt with muesli, raw veggies, a smoothie.. something like that

    I try to stick mostly with superfoods and don’t focus on calories but i believe sometimes this is around 1200-1600 calories while i can have more because i work out alot. So i loose weight. Not fast but the fat will stay away and i will have no yoyo-effect.

    If there is some party or i really can’t resist, i give into it and eat something unhealthy.. and enjoy it! and then i go back to my diet, as motivated as before.

    This works for me :)

    • Anonymous

      My dinners are very unpredictable like yours! lol So I makes sure to eat less throughout the day so I have a larger margin of error during dinner time; and I also make an effort to have one plate of food and not two :) 
      Good diet plan btw! I just have some suggestions for thought.. for your meal 2, you could add in more calorie-dense proteins like chicken breast, because eggs are like 70 calories whereas 3 oz. of chicken breast is around 110-120, for when you’re eating more calories that day.
      And for meal three, add in some fruit like half an apple, sliced/diced, and/or grapes to add in even more fiber. But usually I find it that oatmeal is best very simple, I usually don’t add fruit unless I really feel like it.

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

      Girl, you definitely need some GOOD protein (=meat) in your diet, do not starve yourself like this… You NEED more fuel while doing these workouts to have more power to survive them :)

  • http://twitter.com/FlaviaRequim Flavia Requim

    I completelly agree with your aproach about fitness, health and life, everything is connected só there´s no reason to follow just focused in one thing, this is a big mistake people stuck in so much times… I give myself my litlle pleasures, I love chocolate, today I eated a german piece of cake, but my entire other meals were healthy.. I eat salad every single day, drink muuuuch water!! I also massage the areas i want to get rid of fat and I can see day after day that my body is changing so hard and so harder than I ever saw in my hole life, and I always exercise in my life…
    Loved this workout! 
    this will be challenge!! Gonna do this tomorrow!!

    • NU-nu Nour

      totally agree with you,,specially when you mentioned massaging body areas,, i think it does help!!

  • Alina

    Hi, Bodyrockers!
    Zuzana, I have the question concerning diet. I am vegan and I would love to gain some more weight. I am pretty happy with my lower body, but the upper body is too slim to my mind. I eat 6-7 times per day and now I try to eat more carbs – rice, bread, etc. But it just does not work, I mean I am toned and slim, but I don’t seem to gain weight. I remember that you were talking about the strategy for those who want to gain weight, so I hope that you will come back to this.Thanks in advance!

    • ZoeRocker

      I am vegan as well. I find that if you eat healthy fats that helps to put on a few pounds. In my case they are unwanted, but I feel if I don’t eat them I won’t get the proper nutrients. You should try making “nut cheese”. You can find some great recipes on the internet. If you’re vegan I’m sure you’ve heard of it. Its especially good made with cashews. Making your own granola is great as a meal or snack as well. Just pack it full of as many of your favourite nuts and fruits and you’re good to go. Its delicious.

  • Anonymous

    Hello Zuzie, Freddy and all bodyrockers!!
    As a bodyrocker addict :) I can tell in which workout I already saw these exercises. So for anyone who is interested in getting the pictures for each exercise, just follow the links ;)

    Sandbag Dragon lunge & row + crossed leg burpee:
    Sweat is sexy workout: http://www.bodyrock.tv/2010/09/14/sweat-is-sexy-workout-400-reps-routine/ 

    Sandbag Squat
    Hotel room workout: http://www.bodyrock.tv/2010/08/24/hotel-room-workout/

    Squats & PU combo:
    Suicidal sweat workout (aka get these abs workout): http://www.bodyrock.tv/2010/08/27/get-these-abs-workout/

    Hope this helps! Enjoy!

  • Anonymous

    Hello Zuzie, Freddy and all bodyrockers!!
    As a bodyrocker addict :) I can tell in which workout I already saw these exercises. So for anyone who is interested in getting the pictures for each exercise, just follow the links ;)

    Sandbag Dragon lunge & row + crossed leg burpee:
    Sweat is sexy workout: http://www.bodyrock.tv/2010/09/14/sweat-is-sexy-workout-400-reps-routine/ 

    Sandbag Squat
    Hotel room workout: http://www.bodyrock.tv/2010/08/24/hotel-room-workout/

    Squats & PU combo:
    Suicidal sweat workout (aka get these abs workout): http://www.bodyrock.tv/2010/08/27/get-these-abs-workout/

    Hope this helps! Enjoy!

    • http://twitter.com/FlaviaRequim Flavia Requim

      really helps!! THANKS!

    • http://twitter.com/FlaviaRequim Flavia Requim

      really helps!! THANKS!

    • http://twitter.com/FlaviaRequim Flavia Requim

      really helps!! THANKS!

    • Anonymous

      Thanks this really helps a lot because I like to print out workouts, so I can carry them wherever I go! :)

    • Anonymous

      Thanks this really helps a lot because I like to print out workouts, so I can carry them wherever I go! :)

    • NU-nu Nour

      wow!! you are awesome.. thanks :)

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

      Wow! really helpfully & I always wonder how great the older workouts! :)

    • http://www.dheana.com Dheana

      Wicked! Thanks Claire! I’m impressed with your organization! :)

  • ZoeRocker

    I feel like all I ever think about is diet. I am vegan so I have to plan out my food for each day very carefully in order to make sure I’m getting the proper nutrients. It is hard sometimes because I don’t feel like eating and I get tired. Or I am starving and I eat the wrong foods, or just too much food. Like too much peanut butter!!! I really need to figure out getting my diet on track. I think I need to plan it out better. I also wasn’t working out as much as I should’ve been and I started to plateau. I was incredibly mad at myself for that so I have been really pushing myself to the max this last week. I know it’s wrong to beat myself up but I am so used to doing it that it’s become a hard cycle to break. I am absolutely determined to achieve a similar body to you Zuzana and I will do whatever it takes to get there. Even if it means quitting peanut butter!!! I am following your advice as best as I can but it is not always easy. The great thing is that I am so inspired by you, and your strength motivates me. I know exactly what I need to do. I just have to DO IT!! You have changed my life for the better and I will never give up thanks to you and your amazing work. Both of you are incredible. xoxo

  • ZoeRocker

    I feel like all I ever think about is diet. I am vegan so I have to plan out my food for each day very carefully in order to make sure I’m getting the proper nutrients. It is hard sometimes because I don’t feel like eating and I get tired. Or I am starving and I eat the wrong foods, or just too much food. Like too much peanut butter!!! I really need to figure out getting my diet on track. I think I need to plan it out better. I also wasn’t working out as much as I should’ve been and I started to plateau. I was incredibly mad at myself for that so I have been really pushing myself to the max this last week. I know it’s wrong to beat myself up but I am so used to doing it that it’s become a hard cycle to break. I am absolutely determined to achieve a similar body to you Zuzana and I will do whatever it takes to get there. Even if it means quitting peanut butter!!! I am following your advice as best as I can but it is not always easy. The great thing is that I am so inspired by you, and your strength motivates me. I know exactly what I need to do. I just have to DO IT!! You have changed my life for the better and I will never give up thanks to you and your amazing work. Both of you are incredible. xoxo

  • Kat:)

    Hello Zuzana, Freddy and fellow BodyRockers :) 
    Great topic about health and fitness again Zuzana.  I also agree we need to have balance and quit looking at a diet as a quick fix.  This needs to be a way of life!!  My personal opinion is keep to portion control as always and be smart on what you eat, nobody is perfect but with hard work and patience you will see the results your looking for :) 
    I am looking forward to doing this workout with you tomorrow :) 
    G’night Bodyrockers!

  • Anonymous

    The funny thing is, yesterday I was doing so much research about diet (as well as today) because i’ve just been eager for information lately :)
    Zuzana, I love your effort with the 5 meals a day challenge, and while it does work and offer benefits, it’s not the right strategy for me. It takes more discipline than I’m willing to give. I don’t like to focus my day on how often I have to eat. I’m also not hungry all that often even with small portions. Plus I have a tendency to over snack :/ 
    So I was doing some research, and the problem with me not always being hungry is that I fear losing muscle/metabolism slow down and things of that sort. But actually, it’s not quite like that. I’ve been researching plenty of studies and reading articles, and something interesting I read was intermittent fasting. A lot of people will probably get critical, but it makes sense to me. In the cave man days, what if a hunt failed? Our body would have to be in a fasted mode, using the extra energy stored, aka body fat, by releasing HGH (human growth hormone) that helps release fatty acids into the blood stream for our body to use while preserving essential muscle. And this fasting isn’t supposed to be done all the time. I’m trying for twice a week. And honestly, I feel way more energetic than when I eat 5 meals a day (my five meals don’t consist of any processed carbs including whole wheats/grains. They upset my stomach a lot, so I rely on fruits and veggies for carbs and I eat lean proteins).
    I also read that doing intense resistance exercises HELPS preserve muscle even if you’re eating a low calorie diet for an extended period of time. (I read a study with 20 people where 10 eat 800 calories for 12 weeks with only cardio, and 10 ate 800 calories with only resistance exercise. The former lost a ton of weight, but a ton of muscle mass, whereas the latter lost a little less weight, but preserved all of the lean muscle mass).
    Now I’m not so scared to listen to my body. Today I ate about 900-1000 calories and I did a workout, and I feel fine. I’m not underestimating, here is what I ate:
    breakfast… Not so hungry so I had coffee.
    then I did an hour long workout with your workout plus a long run for 50 minutes.
    11AM I ate a salad: one and a half cupped fulls (two hands cupping) of romaine and iceberg lettuce blend with 81 g. of chicken breast (110 calories)  and a quarter of an apple left over from last night (chopped). 
    total: 160 calories. I upped to 200 calories.
    3 PM Then I had about 110 grams of cooked red kidney beans (my mom cooks with NO oils or anything like that). That’s about 180, so I rounded to 250 (I like to keep a large margin of error).
    ^ That was a snack.
    6PM about 90 grams of beans PLUS 1 cupped full of steamed brocolli and one cupped ful of half a bell pepper (steamed) plus half a raw tomato: all diced/sliced.

    And that was all I ate today and I feel full. This is purely listening to my body. and I don’t binge unless I do the 5 meals a day.
    Plus I feel more relaxed. I do a lot throughout the day, so I like to keep things simple.
    A lot of people are probably going to criticize me a lot, but this is what works for me. I’ve tried every other way, and I’m trying to lose some extra fat for cross country season and this way has worked for me before. I will return to eating larger portions when I reach my target rate, but right now this is what feels natural while still making deficits. And with your killer strength workouts I will be able to preserve muscle *your intense workouts also aid in releasing HGH which is a hormone that preserves muscle in order to use body fat.

    • ZoeRocker

      I think this theory does make sense to a certain degree. I think I might try it because I have been following the 5 meals a day and I am also not always hungry. I also tend to over snack sometimes. I think that if I am hungry though I should eat something. The 18 hours could be during sleep also. You could not eat anything after 6 or 7pm and then do a workout in the morning when you get up and then eat at noon. Some things on that website sound a little crazy too. I think our bodies have evolved since then.

      • Anonymous

        Yeah I totally agree with you, I don’t follow everything he says, because some of it just can’t be applied to our modern bodies. But in my view, our hormones continue to work the way they have been evolved to and I would think it would take way over some ten thousand years for our body to change the way it manages the endocrine system. I like fasting one to two times a week because it really does give a little kick. That’s the only reason why I am continuing it– if it didn’t have any benefits I wouldn’t do it. I would never fast more than two times a week because it would start to drain my energy.
        And I’ve also noticed that doing my workouts in the morning before breakfast– I get a huge kick. My intensity feels greater, but I make sure to keep the workout less than an hour. 

        This summer I’ve also inspired myself to move more :) When my family was moving, I was walking all day long unpacking and unloading trucks and cars. I would spend hours on my feet without sitting. And during that time I was so full of energy, compared to when I was less active. Walking is so important in maintaining health… I’ve decided that I will stay on my feet working around the house or going outside all day until the 5 PM, and that’s when I enjoy my more inactive activities like reading, crafts, or using the computer :) It’s definitely worth a try! It probably burns a lot of calories!

    • bodyrocker-s

      I am not criticizing you, however i just wanted to tell you to be safe. I focused on eating less and watching calories and ate lower calorie food such as your example above while working out for quite a while. The outcome along with weight loss was anorexia, as well as often feeling fatigued and not being able to accomplish my workouts with the stamina i started off with. Our bodies need fuel to grow. please be careful because its a slippery slope once your body starts to starve, your brain chemistry begins to change. best wishes. 

      • Anonymous

        I greatly appreciate your concerns :) Anorexia is a sure risk when doing these kinds of experiments, and I have read up on the topic. That’s why I’m not going to allow myself to starve, if I need to eat more, I’ll be sure to add more food. Because you’re right, it does mess with your brain if not done responsibly and when your mind goes out of whack, the judgments do, too. This past year I’ve been practicing meditation, because I went through a really negative phase (like all teens experience at some point) and I had to escape. And meditation really helped me create a balance and detach my emotions. So I make sure to keep practicing regularly to maintain this balance.

        I’m not going to do this for the long term, but now that I know that it’s ok to not eat as much because that’s what you’re body’s communicating makes me feel more comfortable just going with the flow. The problem was that before my diet didn’t feel natural so I kept forcing against my body’s wishes and I ended up getting really irritated and unbalanced. I feel that as long as it feels natural, and I’m eating healthy foods at a decent portion, it’ll be ok. But once school starts I need to eat more because of xc races and having the mind fuel for all my AP classes. Usually that’s when I start eating 5 times a day, loading up on healthy snacks in my backpack. And when cross country season ends I go back to the normal 3 meals a day.

        Again, I thank you for reminding me of the risks and to be careful :)
        take care, bodyrocker-s!

  • http://www.facebook.com/people/Cienna-Buckner/728905106 Cienna Buckner

    This workout looks awesome! I just finished my second workout of the day, so I’ll be rocking this one tomorrow.  I was going to do the Transform Your Booty Workout as one of my two tomorrow, but with all the squats in this one, I may have to rethink that.

  • AliB

    I LOVE CHELSEA LATELY! She is one of my all time favorite comedians! Who was the guest of the taping you went to?

  • ‘laina

    Yes, I am watching my intake- I follow Weight Watchers Points Plus plan. It all boils down to portion control, eating right, watching the junk, but not completely cutting out the occasional treat. I’ve lost 20 lbs in the last 2 months thanks to WW and bodyrocking.

    • Donna

      I lost my weight with watchers points plan:) I find it way easier than counting calories and still use it from time to time:)

  • Anonymous

    Don’t get caught up too much out there. Those people are CRAZY lol

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    nice!! cant wait to try this workout tomorrow! Im the first comment whooohooo :P

    • Anonymous

      nice!! If my post wasn’t so long I would’ve been second :) Because I saw your post 1st, then by the time I finished, 5 new comments were up, LOL.
      I can’t wait to try this workout tomorrow either ^_^
      Thanks Zuzana!

      • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

        lol I Just notice mine wasnt first. Karen beat me for a couple of seconds lol