Jul 22 2011

Super Bass Booty Workout

Hi BodyRockers,

If you have been following my updates about diet, you already know that tommorow is our first cheat day and I feel like a kid on Christmas Eve :)  There are a number of theories that suggest that having a cheat day once a week while on a clean diet will boost the fat loss process and your metabolic rate. This is a brand new approach for Freddy and I and we are curious too see how this is going to work for us. A lot of you guys have written very positive comments about your own experiences with cheat days or cheat meals and we are looking forward to sharing our experiences with you. That said there are a few strategies that we will be following tommorow, between mouthfuls of pumpking pie and other goodies.

The first thing that we are going to do when we wake up is kick start our metabolism with one scoop of our vita-whey protein mixed in a glass of water (it doesn’t have any taste, the scoop is tiny and it has only 50 calories – no carbs, no fat). I will prepare a healthy breakfast – probably scrambled egg whites and a veggies stir-fry. I know, that doesn’t sound like a cheat day, but the fun part of the day is just about to start. Throughout the day and with our cheat meals we are going to drink a lot of water with freshly squeezed lemon juice, and green tea. We are also going to take our greens supplement and Omega-3 fish oil which will support our metabolism. Other than this we are also going to do one of our workouts before the cheating starts. As a general rule we decide not to cheat in our home. We are going to keep all of the cheat foods out of the house to ensure that aren’t tempted by any possible leftovers on Sunday morning :) We are going to share with you every delicious mouthfull of our cheat foods on Sunday and if you guys are following along, then you can send us your pictures or videos of your cheat day and we will post it. Tommorow feels like a special occation so let’s just all have a lot of fun with it! :)

Best,

Zuzana & Freddy

P.S. You can subscribe to BodyRock.Tv updates by “Liking” our Facebook page here: http://www.facebook.com/BodyRock.Tv Don’t miss another workout!

Workout Breakdown

Time: 12min. Workout Type: Interval Circuit TrainingExercises: 4
  • Sandbag Swingmax.reps
  • Seated Pull Up & Knee Crunchmax.reps
  • Skaters & Leg Liftsmax.reps
  • Burpee Twist Jumpmax.reps

Get your gear for this workout here:

Instructions:

All of the exercises in this workout are explained in the video above including variations for beginners.

Today’s workout is only 12 minutes long and it is an Interval Circuit Training (we’ve had a lot of them lately). Set your Interval Timer for 18 rounds of 10 seconds and 30 seconds intervals. This means that you will have exactly 30 seconds to do as many reps as you can for each exercise and 10 seconds of rest in between. The circuit will look like this:

1) Sandbag Swing (Sandbag)

2) Seated Pull Up & Knee Crunch (Dip Station)

3) Sandbag Swing

4) Skaters & Leg Lifts (Ugi ball)

5) Sandbag Swing

6) Burpee twist jump

You will go through this circuit 3 times before you hear your timer beeping for the last time.

comments


Around The Web
  • Bodyrocker_Gwyn

    This felt great today. 
    My Reps:
    SB Swing: 17,16,16
    Seated Pull Up and Knee Crunch: 7,7,7
    High Knees w/Jump Rope( I opted for this for the two other rounds of SB swing–wanted more cardio): 75,75,85
    Skaters/Leg Lifts: 12,13,10
    HKJR: 80,78,83
    Burpee Twist and Jump: 5,6,6

    Added on:
    Abs: 10 ea on dip station: Str.Leg Raise/Knee Raise/V-Split
    10 ea of Ugi Passing Ball and SB Sit Up
    15 Tricep Dips on Dips Station in sets of 5, unassisted
    20 SB Bicep Curls
    10 Reptile PU

  • BodyRocker_Bonnie

    Needed a 12 min w/o before work so I revisited this.  Didn’t beat all my scores, but I was using a 22lb SB on 10/2/11 and today (12/1/11 I was using a 25lb SB.  Also this time I got the burpee PU and jump twist move correct, which lowered my score considerably, but they were done right (forgot the PU last time).

    Followed with 10 combos of SB Push Up,  Squat & Press (from the Hot Beastie workout):  2:05 min.

    Great day everyone!

  • Dakkotah

    Hi Everybody!
    This is my score:
    1) S.B Swing: 10,15,16
    2) Seated Pull Up & Knee Crunch (Dip Station):9,9,7
    3) S.B Swing: 16,15,16
    4) Skaters & Leg Lifts (me Fitball): 15,20,20
    5) S.B Swing: 11,15,16
    6) Burpee Twist Jump (Me without Ugi): 7,6,7
    Thanks

  • BodyRocker_Bonnie

    Good Morning BodyRockers.  I did this one today 10/2/11.  I thought I had done my PB, but then I realized that on the last exercise I forgot to do the push up on the ball…it was still challenging though to do the burpee and twist.  Used 22lb sandbag.

    SB Swing 20, 19, 19
    Seated Pull Up & Crunch 7,6,6
    SB Swing 20, 20, 20
    Ugi Skaters 25, 25, 22
    SB Swing 20, 20 , 20
    Ugi Burpee Twist Jump 8.5, 8.5, 8

    Follwed with 5 combos of 10 knee raises on dip station & 4 Push Ups with alternating toe touches (50 knee raises and 20 PUs) and then 2 circuits of 4 minutes interval high knees with my jumprope.  I’m getting better at these but I still trip a bit.  Finally, a big burpee for Erin.

    *** Zuzka, could you perhaps do a tutorial on skipping rope under the  “All Exercises” tab?  I would find it very helpful to hear how to dial in the length of your rope, how your feet should be landing, the tilt of your body and shoulders etc.  As I practice it would be nice to have a specific go-to video to check my form! 

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

    Very nice workout :)  
    1. 18,18,17
    2.6,5,7
    3. 19,17,16
    4. 10,12,14
    5. 19,17,19
    6. 4,5,5

  • Anonymous

    i just finished……………….super and now relaxing,oooooooooo noooooooooooooo star cooking…………….petra london

  • Anonymous

    I did this one last on July 26 and managed to beat my scores today!

    SB Swing 18-17-17/18-17-17/17-17-17 (old16-15-15/16-15-15/16-16-16)
    Pull Up & Knee Raise 5-5-5 (old 5-4-4)
    Skater & Leg Lift 12-12-11 (old 9-9-10)
    Burpee Twist Jump 9-9-9 (old 8-7-7)

    I used my door frame for pullups/knee raises and a bosu for the skaters and burpees.  13 kg sand bag

    Thanks!

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

    I did this workout twice and two extra burpees one for Erin and another one for a different reason.

    1) Sandbag Swing 15, 14, 16, 15, 17, 16
    2) Seated Pull Up and Knee Crunch (I love this workout) 5, 6, 5, 6, 7, 7
    3) Sandbag Swing 15, 14, 15, 15, 15, 16
    4) Skaters & Leg Lifts (I love this one too!) 10, 8. 10, 9, 10, 10
    5) Sandbag Swing 14, 13, 17, 16, 16, 17
    6) Burpee Twist Jump 8, 7, 6, 5, 6, 5

    Sandbag w 15 pnds

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

    I did this workout July 25th and now again (August 19)
    My scores new (old):

    Sandbag swing 16/16/16 (16/15/14)
    Seated pull up+crunch 5/5/6 (4/4/4)
    Sandbag swing 16/16/12 (14/15/15)
    Skaters & leg lifts 10/14/14 (9/11/12)
    Sandbag swing 16/15/8 (15/15/14)
    Burpee twist jump (then in the floor, now on a ball) 3/4/4 (4/5/5)
    + burpee for Erin! 
    :)

  • Carmen

    Upps, forgot to mention……I did my 10 burpees for Erin as well =)

  • Carmen

    It feels so good to be back after one week off…..
    sandbag swing:16/14/16
    seated p/up & knee crunch:6/5/8
    sandbag swing: 14/14/15
    skaters & leg lifts: 11/12/14
    sandbag swing: 15/15/14
    burpee twist jump: 5/5/6

  • MariaBjørgJepsen

    I did it 2 times in a row. My old scores are in ( ). I used 15 kilos for the swings and did Knee Hugs, because I still don’t have a dip station. Impossible to get here in Denmark!
    Boy, I started to feel my upper back at the end :)

    1) Swing: 24-25-25-26-24-25  (23-23-24)2) Knee Hugs: 32-36-37-38-38-39  (Pull-ups & Knee Lifts: 11-11-11,5)3) Swing: 25-25-25-25-25-25 (23-23-23)4) Skater+Leg Lift: 28-30-30-30-30-30  (20-24-26)5) Swing: 25-25-25-25-25-25 (23-24-23)6) Burpee Twist: 11-12-12-12-12-12 (8-10-11)

    Love, Maria

  • Felisha

    Swing: 19, 20, 20 (18,18, 18)
    Neutral grip pull up and hanging knee raise: 5, 5, 4(5, 4, 4)
    Swing: 19, 20, 20 (18, 18, 19)
    Skaters and lift: 10, 11, 12 (8, 8, 10)
    Swing: 19, 20, 20 (18, 18, 20)
    Burpee twist: 9, 10, 11 (4, 5, 6)

    I thought I remembered what the burpee twist jump was. For some reason, I forgot about the push up! I saw my numbers and knew something wasn’t right (it’s only been a few weeks since I last did this routine) so I watched the video. I won’t make the same mistake again :)

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

    Very pleased to say I improved my previous scores! (Old scores in brackets first)
    Sandbag swing = (15-14-15) 16-16-16
    Seated pull up&knee crunch= (6-7-7) 7-8-8
    Sandbag swing= (15-15-15) 16-16-16
    Skaters & leg lifts = (10-10-11) 10-11-11
    Sandbag swings = (15-15-15) 16-17-17
    Burpee Twist jump = (5-5-5) 6-6-7

    These improvements are HUGE for me! I’m so happy! I remember tiring much quicker the first time i did this workout.

    Thanks for updating us on what workout you’re doing so we can do the same Zuzana! :)

  • Mary Lou

    Yeah, you can really feel the abs on the downswing. I did this 12 days ago and improved, even with a sandbag malfunction! I guess even duck tape has it’s limits…
    sandbag swing: 16, 17, 17 +4
    seated pullup: 6, 7, 7   +2
    sandbag swing: 17, 17, 17   +5
    skaters: 11, 12, 13    +1
    sandbag swing: 17, 17, 17   +3
    burpee twist: 5, 5, 5  +1

  • Bohdanam

    17 18 17
    10 11 11
    18 18 18
    10 13 13
    18 17 18
      8  8   9
    and 10 B for E

  • Cindy

    I just did this workout at home todaym My scores are:
    SB Swing with 15 pounds 20-22-23-30-22-23-20-24-24
    Seated Pull up and knee crunch 13-13-14
    Skater leg lift 18-19-20
    Burpee with Twist 12-13-13
    I ended up with 4 strong Burpees for Erin.
    Thanks!

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

    I did this one too, just like you Zuzana! My new scores:
    SB swing: 15 15 15 15 15 14 15 14
    Pushupneeraise: 4 5 4.5
    Skater leg lift: 12 14 15
    Burpee twist: 6 6 6

  • Maria Sweden

    The swing is very efffective, but it is hard and take some time to learn. The leg lift was to easy.
    I’m going to try longer intervals and heavier weights. :)

  • AudraG

    Lol! Very cute and creative!

  • Mary Lou

    Just finished this one, now I am only 1 workout behind! 20 lbs in my bag.
    sandbag swing: 17, 15, 15
    seated pull up: 6, 6, 6
    sandbag swing: 16, 15, 15
    skaters: 11, 12, 12
    sandbag swing: 16, 16, 16
    burpee: 4, 5, 5
    I was feeling my shoulders from yesterdays Booty Meets Abs and now I can feel my gut muscles burning too! Yay!

  • Laurie Skora

    Another awesome workout :) thank you! My scores were:
    Sandbag swing: 16/15/16
    seated pullup and knee crunch (used 2 chairs and a pole across): 5/4/5.5
    sandbag swing: 16/16/14
    skaters and leg lifts (used the edge of my couch): 9/10/11
    sandbag swing: 16/16/16
    burpee twist jump: 6/5/5 didn’t have a ball or anything so I just did regular full pushup burpees with the jump twist :)  

  • Anonymous

    Sandbag Swing (25# dumbbell) 14-12-9
    Seated Pull Up + Knee Crunch 9-9-9
    Sandbag Swing (25# dumbbell) 14-14-13
    No UGI, subbed 1 leg side hop + side kick 14-15-12
    Sandbag Swing (25# dumbbell) 15-14-14
    Burpee Twist Jump (10# total, dumbbells) 6-6-6

    Followed with
    10 min skipping in 10/20sec 2 min intervals
    &
    5 rounds of 10 hanging knee raises/ 5 core splits
    &
    1 Erin Burpee

    This made me sweat like a gross monster.

  • Gerrilee Schafer

    SB swing 17-16-16 w/ 30 lb
    seated PU/knee crunch 6-7-7
    SB swing 16-17-16
    skater/leg lift on bosa ball 12-12-12…in the last round my knees kept on sliding off the ball..sweaty
    SB swing 17-16-16
    burpee twist jump with upside down bosa ball 6-6-6

    the bosa weighs about 14 lb and makes you really stabilize when it is upside down
    Booty meets abs workout tomorrow and I’m all caught up!!!!!!!!!!!!!!!!

    • Gerrilee Schafer

      oh yeah, that was the last workout to fit into my first workout journal…Feb 3, 2011 Legs On Fire Challenge to July 27 Super Bass Booty……………..Here’s to many more journals……….cheers guys and thanks for all of the hard work and inspiration

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

    back to workout after being sick
    I tried to do a variation of the leg lifts on the UGI  : standing on the plank position, hands close to each other on the sofa (which is quite soft), bringing the knee towards  my bust and then elevating the leg on the side. I d’ont know if it makes sense
    I use my 16lbs bag and did regular burpees

    16/16/16
    4/5/5
    16/17/17
    10/10/10
    16/17/18
    5/6/6

    Very dynamic and funny workout ! Thanks a lot !

    Keep the sweat and smile ! ;)

  • lUCy

    Hi guys. my Score was:
    -18.18.16
    -5.5.6
    -16.16.17
    -7.8.9
    -16.16.16
    -3.4.4

  • creedy2280

    no sand bag yet but used 10lbs dumbell.  I was really getting mad that i couldn’t break 17 in the swing but, I did give it my all. Lost count with other movements b/c baby was crawling around..yup he’s not sleeping due to teething.  Burpees was proud i didn’t give up i think i got up to 9 at one point.

    fun! 

  • Annalise

    Here’s my scores:

    S swing: 15, 16, 16, 16, 18, 17, 16, 15, 14
    Pull up knee crunch: 20, 21, 27
    Skaters l lifts: 13, 13, 16
    Burpee t jump: 5, 4, 4

    Feel good now:)

    Thanks,
    Annalise

  • Annalise

    Hi rockers! I am doing this one from holidays on Kangaroo Valley in Australia. I am connecting via iPhone, when there’s reception! I am in a peaceful valley with chirping birds ( no kangaroos or wombats yet) and have my mat on the deck of my cabin, ready to add my rocking grunts to the atmosphere! Yeah!

  • Anonymous

    used a bosu ball for the skaters and turned it upside down for the burpees and did pushups on the back of it.  turns out they weight 13 pounds, so i figured it was close enough.  don’t have a dip station so i did doorframe pullups with leg raises.

    sb swing: 16-15-15/16-15-15/16-16-16
    pull up w/leg raise:  5-4-4
    skater:  9-9-10
    burpee twist jump:  8-7-8

  • Brittany Beedle

    Love this adaptation to the sandbag. I’ll give this a try. My backpack with newspaper and a dumbell isn’t working out as I’d hoped. :D Thanks so much for the tip.

  • Pingback: July 25, 2011 « Getting Stronger

  • Bohdanam

    16  5  17  11  17  7
    17  6  17  12  18  7
    17  7  17  13  17  8

    • Bohdanam

      35 lbs bag

  • Anonymous

    Loved this workout, short & sweet.

  • Glowmerida

    The whole protein-thing is in my opinion a myth that gets spread by people who just don’t know better… too much protein is very unhealthy! It causes liver damage, excretion of calcium and increases risk for various forms of cancer. Even if you do lots of sports and build muscle mass you don’t need more then max. 20% of energy from protein… if you eat healthy you DO get all the vitamins and minerals you need!!! if it weren’t so the whole world would need to take supplements (and humans would never have evolved…) I’m a vegan and I take a Vit B12 supplement, because today the only source of B12 is animal products (from animals who are fed supplements). I am not very conscious about my protein intake but I still eat about 12-15% of protein each day which is exactly the recommended amount. And I built muscles on this diet!
    People, don’t believe pseudo-scientists who tell you not to eat carbs but rely on protein and fat! Read SCIENTIFIC books and you will see that they are wrong ;)

  • KIMBERLAKE93

    I LUV’d this workout Zuzana and Freddy!!  I think it’s my favorite one you’ve done in a LONG time….luv’d it!  Thank You. I kinda had a tough day today and BRUTUS was getting the best of me.  BUT I pushed through and started the workout.  Not only did I complete this one but I followed it with my own Interval Training of Sandbag Dead Lifts, Exercise Ball Ab Crunches, Pull Ups on my pull up bar.  I feel great!  Zuz, you didn’t post your results and I notice many other BodyRockers aren’t??? 
    My Results:SB Swing= 16/16/15
    Seated Pull Up & Knee Crunch= 7/8/8
    SB Swing= 16/16/16
    Skaters & Leg Lifts= 10/11/11
    SB Swing= 15/14/15
    Burpess Twist Jump= 5/6/6

    Have a great day everyone!!  :)

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

    just finished this one… whew! what a kicker this one was!
    sandbag sqing: 15, 15, 15
    Seated pullup/knee crunch: 6, 7, 6
    Sandbag swing: 15, 15, 16
    Skater + Leg lifts: 7, 9, 11
    Sandbag swing: 15, 16, 16
    Burpee twist jumps: 5, 5, 5.

    Now I’m still half deciding if I wanna go for an extra push and do todays workout too.. Screw it! I’m doing it!

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

    Love it!!
    Sandbag swing – 15-14-15 (rucksack containing 2 dumbells)
    Seated pull up + knee crunch- 6-7-7 (chairs + brush poll)
    Sandbag swing – 15-15-15
    Skater + leg lit – 10-10-11 (used my couch pouffe!)
    Sandbag swing- 15-15-15
    Burpee twist jump – 5-5-5 (used sandbag=rucksack)

    Enjoyed this thanks guys!!x

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

    Love it!!
    Sandbag swing – 15-14-15 (rucksack containing 2 dumbells)
    Seated pull up + knee crunch- 6-7-7 (chairs + brush poll)
    Sandbag swing – 15-15-15
    Skater + leg lit – 10-10-11 (used my couch pouffe!)
    Sandbag swing- 15-15-15
    Burpee twist jump – 5-5-5 (used sandbag=rucksack)

    Enjoyed this thanks guys!!x

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    Yay!!! I did it! I ordered my dip station!! YEEEE HHHAAAAAA!!!!!

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    Yay!!! I did it! I ordered my dip station!! YEEEE HHHAAAAAA!!!!!

  • Glowmerida

    What’s with all the advertisement on here? I don’t like which direction this is going.. do I really need to spend 500€ on equipment to be able to do your workouts? I don’t think this is what you had in mind when you started this site… I love your workouts, but this is getting annoying :(
    And btw, I don’t think taking three different supplements is consistent with your whole foods and healthy eating approach…

  • Glowmerida

    What’s with all the advertisement on here? I don’t like which direction this is going.. do I really need to spend 500€ on equipment to be able to do your workouts? I don’t think this is what you had in mind when you started this site… I love your workouts, but this is getting annoying :(
    And btw, I don’t think taking three different supplements is consistent with your whole foods and healthy eating approach…

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

      If you look at my post above yours, i managed to do this workout without spending any extra cash! :) You just need to be creative with what you have already. 

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

      If you look at my post above yours, i managed to do this workout without spending any extra cash! :) You just need to be creative with what you have already. 

  • AudraFit

    I was going to do this twice but, I had enough of swinging my 35lb dumbbell by the last round haha! I just want to say how difficult it was to balance on my 10lb medicine ball. The burpees were hard because of the hand placement is close like diamond or planche and keeping it stable is difficult but, I managed and it felt good to accomplish this added degree of difficulty.

    35lbDBSwings: 18/17/17/16/17/14/15/14/14
    PullupKneeCrunch: 8/7/7
    SkaterLegLift: 8/8/7
    BurpeeTwistJump: 6/5/5

    Afterwards I added 20min HIIT sprints on my treadmill for an extra fat burning boost :)
    Thanks Zuzana!

  • Merferali

    I have just ordered my interval timer! I have been bodyrocking a couple months now and I wanted to take my fitness serisouly, I have always been a litte ADD when it came to work outs, but I’m in this lifestyle for the long haul now, the interval timer says it all!  Thank you guys!

  • Anonymous

    I used a soccer ball in place of the Ugi ball today. It worked well for the type of workout moves used.
    I’m going to follow up with the 6 min. workout and then a bike ride later for some cardio.
    Yesterday I cheated a little but not full blown. I can’t have that much sugar in one sitting :p

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

    Do you have a recipe for pumpkin butter?

  • Charlie D.

    You know, I’m curious to see what everyone else thinks about the cheat day plan.  I did it for a few months, but I discovered it was making me have a really strange relationship with food.  I generally have a really healthy diet.  Occasionally I’ll have a piece of chocolate or something higher in carbs, but when I was doing cheat days, I stopped thinking of having just a tiny treat, it was like an all or nothing binge.  I decided it was better for me to stick with my healthy diet and indulge in a little something now and then.  

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

    whew! my weight’s only ten pounds (medicine ball), but i made a controlled arc all the way  above my head–figuring to add range of motion strength if i can’t do the other :)
    loved it!!

    Sandbag Swing
        15    12    11
    Seated Pull Up & Knee Crunch
        5    5    5
    Sandbag Swing
    14    12    12
    Skaters & Leg Lifts
        9    12    13
    Sandbag Swing
        14    12    12
    Burpee twist
        5    5    5

    thank you!!!!

  • http://twitter.com/misathemeb m

    1) Swing: (10lb)  15, 13, 14
    2) Pull-ups (bar) & Knee Lifts: 4, 4.5, 4.5
    3) Swing: 15, 14, 14
    4) Skater+Leg Lift (from sofa edge):8, 13, 13
    5) Swing: 15, 15, 16
    6) Burpee Twist had a 5lb dumbbell in each hand the whole time: 4, 5.5, 5.5

  • irreverend

    I agree, the equipment is minimal and we can use our imagination for alternatives (one of the things I love about the site). If I really don’t have the equipment, I just substitute another exercise for the same muscle group. I really appreciate what Zuzanna and Freddie are doing!! I am very grateful it is free because that is a huge help to my family right now but when I do have a few extra dollars, I do buy zuzanna and Freddie “a cup of coffee” because I am glad to be able to say thank you and I want them to keep going. Of course, the next time they are in Kingston, I am hoping they will just come by for a lovely salad of local organic greens and meat.

    Thank you , thank you Zuzanna and Freddie!

  • irreverend

    an old-school walker with no legs will work and can be available at yard-sales/ on kijiji for 10- 50$. I use two old chairs with softish vinyl tops facing away from each other for dips and I put a bar across them for seated pull-ups. Not up to full pull-ups yet but will go to the playground when the time comes or install a bar in a doorway. I have been using other variations for my ugi ball but love the comforter idea and will likely make it today. If I don’t have the equipment, I just do another exercise for the same muscle group.

  • Janessa Reimer

    Good morning everyone! I did this workout today, it was a great short workout, just what i needed.
    sandbag swing: 15.16.16
    tricep dip and knee crunch: 5.6.7(don’t have a dip station yet!)
    Sandbag swing: 15.16.16
    Skaters and leg lifts: 11.12.13
    sandbag swing: 16.16.16
    Burpee twist jump: 7.7.7 (my pillow case was around 8lbs)
    for my sandbag it was 20lbs
    Have a great day!

  • Maria Sweden

    Hi guys,

    Today I’m going to do the “Right There Workout”. What workout/ workouts will you be doing? The workout archive is great. :)

    Have a great day everybody. 

  • Envisiontalent

    BEST pumpkin pie by you guys is at Urth cafe on Melrose west of La Cienega! They usually use organic, too. Big piece, big crust ;) They also have great teas….among other things. 

  • ingrid haustein

    monday good morning :)

    SandBag Swing 16-16-16
    Seated PullUp & Knee Crunch:7-7-8SandBad Swing:17-18-16
    Skaters & Leg Lifts 9-10-9SandBag Swing 17-17-17Burpee Twist Jump 5-5-5

    kissess

  • kat

    This was a great workout!  Thank you so much Zuzana and Freddy :)

  • AudraFit

    tee is right. Don’t weigh yourself after the cheat day. Do your super clean eating all week then the morning you wake before you start your cheat day is when you should weigh yourself.

  • tee

    awesome job bella!  you even got better scores the second time!

    the bunkbed idea is brilliant! never thought of that!  I skipped “all I want for christmas is abs workout” in dec because Zuz put in L sit and I couldn’t figure out how to do it off chinup bar, but I can use kid’s bunkbed!  I had it scheduled for this week in my catch up workouts but was still trying to figure out how to.  Thanks!

  • tee

    good job chantelle!  you got some nice back muscles!

  • S_ramthun

    I use a table pushed up to a counter in our kitchen…almost the same height and i can do the knee raises there.  And when the time came to do pull ups…I just put a bar( from our closet) and set it on top of a towel to keep it stable to do pull ups.  Hope this helps!  We also have a park close by so on nice days we walk there as our warm up and use the playground equip. to do our workout..no one is there at 5:30 AM! 

  • http://profiles.google.com/marlla.singerova Marlla Singerova

    Hey Aisha,
    have you noticed any changes on your body? Like more muscle definition, etc.?
    Because when you loste fat but gain muscles instead your weight does not
    necessarily have to change. This is my case as well. I have been bodyrocking for
    a few months now, my weight has not changed much but I noticed my clothes are
    more loose than before and I my muscles are more visible.

  • tee

    hi heidrun8

    usually people just jump in and try the workout that is posted each day, usually Zuzana gives modifications for beginners in the video.  or you can click on all workouts at the top and choose any workout you like.  I usually recommend posting on the most current workout as it is the one most people are reading so they can encourage you, or if you have a question it’s a better chance of getting it answered.

  • tee

    try not weighing in after cheat day, by reading other peoples comments they say that they are heavier after cheat day but that it helps them to lose more later,  maybe weigh in before your cheat day instead.

  • Maria Sweden

    Thank you! :)

  • Kendra

    Well, I took the recommendation of a few of you who decided to do it twice, and I decided to, too!  To be clear, though, I don’t normally double up or combine workouts–if I’m pushing to the max and the exercise is difficult to do as it goes on, and I find myself encountering Brutus, then I know it’s a good workout.  This didn’t happen with this one so much–for instance, the seated pull up and knee crunch never got hard.  THanks to MIchelle Torrance for the hand-made Ugi ball idea–worked great! I used a down comforter, so it may be too squishy for some things, but it’s a pretty good stand-in.  I used it for the skaters and leg lifts the first 4 rounds, then switched to my balance (stability) ball.  It was awkward, as those are bigger so I had to jam my knees in kind of from the side, but it made more work for my core.  For a sandbag I used a 32 lb dumbbell.  The sandbag swings were the only thing I really dreaded when they came around. Ever since the wild and free exercise challenge, I’ve dreaded these!
    sb swing: 17-16-15-19-18-17seated pull up and knee crunch (two chairs): 5.5-6-7-6-6-6sb swing: 18-18-18-18-19-19skaters and leg lifts: 13-15-14-13-12-12sb swing: 18-18-19-19-19-19burpee twist jump:5-5.5-5-5-5-5

    I went on a light 20-min jog afterwards, too.  I have some goals I’m trying to reach…fast. 

    Happy Sunday, everyone!

  • Anonymous

    Hi there,
    We are planning on bringing this feature back when we relaunch the new site – hopefully within the next few weeks :)

  • Tania

    Hi Zuzana,

    What a great workout this was!  Thank you for breaking it down for us with different variations.  Could you please give us variations if we don’t have the Ugi ball but still want the advance(harder) version of the exercise.  Thank you!!!!

    • tee

      hi tania,

      if you read through the comments you will find out what all sorts of people have used as substitutes.  these are Zuzana’s personal workouts and she just shares them with us so we can copy.  plus she doesn’t know what all we have in our houses so it would be hard to suggest everything everytime.

  • poacheR

    I have mixed feelings about Zuzana doing a cheat day. Mostly because of my pride being hurt she’s being so positive about doing it now, when she’s never responded to me all those times I asked her opinion on it :p

    I don’t think she likes me too much.   *puppy-eyes face*

    But on a serious note, I’m glad she’s giving it a go. I do have a problem with her calling it a ‘cheat’ day, rather than an ‘overfeeding’ day though. The name somehow implies that a) in terms of amount, you are simply allowed to eat more IF you want, and b) in terms of type, you can eat foods you wouldn’t otherwise eat (e.g. unhealthy).

    That’s not the case. In terms of amount, you are REQUIRED to reach a higher-than-normal calorie limit (people usually aim for 1000 calories above their metabolic rate) to achieve that metabolic boost. And in terms of type, it most certainly does not imply that one should pig out on pizza and fried mars bars. One should still aim to maintain decent protein-to-fat-to-carbs-to-greens proportions. (as Z is doing), but what’s more, for reasons I’m still not 100% clear, the majority of your extra calories on an overfeeding day are meant to be from carbs. (presumably for reasons similar to the principles behind carb-loading). I.e. it’s a perfect opportunity for a pasta-feast! (Guilt-free carbonara, anyone?)

    I can confirm that I have plateau’d significantly ever since I’ve stopped doing regular overfeeding days. I’m still losing weight, but nowhere near as efficiently as when I was aiming for 1000 calories extra on my ‘overfeeding’ days. I still have ‘off’ days now and again (mostly on social occasions), where I usually end up eating as much as my metabolic rate (rather than below), but I don’t make the effort to ‘overfeed’ anymore.  Because, yes, it actually takes an effort to overeat. Which was part of its charm; not only are you not feeling guilty for your pasta-feast, but you are actually AIMING for it. It’s not an allowance, it’s a requirement! Pumpkin pie isn’t just “less guilty” on an overfeeding day; it’s an inescapable duty! :p  As a bonus, that makes it the most guilt-free pasta carbonara and pumpkin pie feast you’ve ever had!

    *And* you can look forward to repeating it again next week, guilt-free, secure in the knowledge it’s not only NOT hurting your diet, but it’s actually making it even more effective! :)

    • dedicated bodyrocker

      Hi poacheR
      Your “overfeeding” day makes sense to me but an extra 1000cal in day! is that for everyone? I naturally consume around 1400 cal everyday and am a petite female (4ft 11″ and 44kg). I don’t think I could consume that much without bursting!!
      I have a couple of meals a week in which I over indulge (normally carbs and a few glasses red wine)
      Should I be limiting to just one day and make big?

      • poacheR

        Hey d.b.

        Well. I suppose that’s for the general case of people needing 2000-2500 maintenance. The point is that one should trick their body to think that there is now not only enough, but in fact an abundance of calories, so that it switches off its starvation mode of preserving calories. But it would make sense the change would be relative rather than absolute, now that you mention it. From 2500 to 3500 it’s a relative change by a factor of 1.4 … so for someone needing 1400 calories a day, I’d say a decent overfeeding day might be 1400 * 1.4 = 1960 kcal.    This is all just educated guessing, obviously. As I understand it, the ‘overfeeding’ principle, while it has some research backing it up, at the moment it’s mostly based on empirical findings, and as such there aren’t any strict guidelines … only observations of what seems to work best by people who have tried it.

        Incidentally, I don’t know your age, but daily maintenance rate goes slightly down with age and up with exercise. The estimates for your height and weight are as follows (kpd = kcal per day)
        For age 20: 
        - Sedentary lifestyle: 1564.
        - Lightly active: 1763
        - Moderately active: 1987
        - Very active: 2212

        For age 30:
        - Sedentary lifestyle: 1481
        - Lightly active: 1669
        - Moderately Active: 1882
        - Very active: 2094

        Having said that though … ‘overfeeding’ or ‘cheat’ days, call it what you will, is a strategy for losing *absolute* weight, with no regard to what type of tissue is lost (fat, muscle, heart muscle, etc). My medical hat is shouting out at me that someone who weighs 44kg, at a BMI of 19.6, is verging towards underweight, and shouldn’t be trying to lose weight! I’m not being unsympathetic, I’m just saying many people mistake the ability to sculpt a nice slim lean-looking figure, with the property of losing (absolute) weight (we have the media to thank for that brainwashing). For the most part, it turns out that if you maintain your weight, but change your body composition to contain less fat and more muscle, you will have the figure you’re actually striving for.

        Weight loss has nothing to do with a slim and lean appearance at this stage. In fact it can make things worse, as you can lose weight and end up looking skinny-fat (i.e. looking boney-skinny, but still look like you have lumps of fat in all the wrong places), since you were losing more muscle (which goes first unless preserved with exercise) than fat. This becomes a vicious circle, because people want to lose those lumps of fat, even though they’re underweight already, and they end up dieting more (the wrong thing to do), and end up losing even more muscle, and look even more skinny-fat. You shouldn’t be trying to lose those ‘survival’ fat deposits. You should be aiming to build muscle and form your body in such a way that it blends in the right way with the fat around it to give you a nice firm smooth body (or, go the other extreme if you want, and look ripped :p )

        For instance, the worst thing you could do is wake up in the morning and go for a jog. That’s a recipe for disaster. I don’t know how that myth got so popular. It’s a recipe for losing muscle and preserving fat With or without ‘weight’ loss.

        I think in your case, the best thing to do would be to try and match your maintenance rate (according to age and level of activity), but shift your aim from a ‘weight loss’ one to a ‘change in body composition’ one, to see a change in your figure. But you definitely don’t need to lose any more weight in terms of your numbers. In fact, you could probably afford to put some weight on (but, the right kind, i.e. muscle).

        Don’t worry about putting muscle making you end up looking like pumped beef, either. Unless you’re using steroids and the like, it doesn’t. Especially not in women. Look at Zuzana as proof. If that was the case, she’d be worse than Arnold Schwarzenneger by now.

        Listen to Z. Her workouts are great. Her diet advice is good too. Notice she doesn’t usually say “this is good for losing weight”. She says “this is good for losing fat”. That’s two totally different things! You can lose fat (in terms of body fat percentage), and still put weight on (like she is – she’s gaining muscle), and still look stunning.

        • dedicated bodyrocker

          Yes poacheR,
          That is exactly what I’m aiming for is to change my body composition and not lose weight but infact shed a tiny bit of body fat and gain more muscle. In order to do this I am not counting calories exactly as I don’t when I exercise so to me half an equation seems a bit pointless if you measure your intake but not your out put. In any case trying to follow all Z’s rules with diet and exercise in hope to get “body composition” like hers without under or over eating. I have tweaked this a bit lately (adding more good fats, greens and protein) and hope I will gain muscle which will help burn the fat more effectively.Thank you for your detailed response :)

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

    Sandbag swing 18, 19, 16
    Seated pullup knee crunch 5, 6, 5
    Sandbag swing 19, 16, 15
    Skater legs lifts 10, 12, 13
    Sandbag swing 17, 15, 15
    Burpee Twist jump 5, 5, 5
    Seems like I did bad compared to everyone else. It was only 30 secs of work right? and 10 sec rest.  : ( lol
    Thank you Zuzana and Freddy. I hope you throughly enjoyed your cheat day, I know I did with mine. I had a peice of pepperoni pizza and piece of chocolate cake. yummm

    • dedicated bodyrocker

      Hey Melanie

      I think you did great! I consider myself a seasoned bodyrocker and my scores were almost same as you! As long as YOU felt you trained hard with proper form I’m sure it has benefitted you :)

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

        Thank you dedicated! it definatly felt hard to me, I was dripping sweat and my face was beet red. lol

    • tee

      our scores are pretty close.  sometimes I think I’m in some type of time warp, and my timer goes faster than everyone else’s! lol  or maybe some of these guys are in fast forward?  lol

      oh well we do what we can!

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

        LOL I know right.

    • AudraFit

      Hey Melanie, don’t feel bad about your numbers. Look at it in a way that your doing more controlled movements and not rushing through :) I like to think of it as quality versus quantity. Of course next time you repeat this you’ll find it more rewarding to beat yourself and nobody else which is the point of Bodyrock right? I think you did great as long as you tried your best ;)

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

        @AudraFit:disqus Thank you for your support. :)

  • http://beachbodycoach.com/fmmimi Felicia Martone

    Hi freddy and zuzana! i have been thinking lately about how cool it would be to make bodyrock posters at my family print shop, we probably have the largest printshop in alaska! i know i would love to have a huge poster of zuz on my wall for motivation :)   you should let me know

  • ۞ BodyRocker ♥ Beth ۞

    Not so hard (: but better then doinhg nothing !!! I WO really late again… So here’s my scores:
    1)13,15,16
    2)20,30,40
    3)16,19,17
    4)11,12,15
    5)19,15,20
    6)6,10,15

    Have a great night !!! don’t overeat like I did… :S
    BR Beth

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

      @How did you do 40 or even 20 pull ups and knee crunches in 30 seconds? Thats amazing.

      • ۞ BodyRocker ♥ Beth ۞

        Phahah :D I almost always improvise !!! I did another Ex, those “CRISS CROSS HIP THRUSTs” (:

        Did anyone actually read my scores ? I don’t read any of ‘em :) just competiting w/ “brutus” :D

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

    This wasn’t too hard, next time I’ll probably transform this into an 18 min WO with 50′ HI intervals.
    On the other hand the weather is so wonderful outside (second day in a row – how often do you think that happens in Scotland?) that at least I still have energy to do a 10km run.
    Yesterday we had a VERY active resting day, and did a 13 mile cross country hike. It took us 4,5 hours and we were so hungry by the end that we ate an unbelievably large portion of fish and chips (one each, of course) in like 20 minutes. Normally the portions of this restaurant nearly kill us, but after today’s walk we even craved some dessert after the meal :-) .
    Anyway, my scores for today are:
    1) Sandbag swings: 18 18 18
    2) Seated pull ups & unsupported knee crunches: 7 8 8
    3) Sandbag swings: 18 18 18
    4) Skaters & leg lifts: 9 10 10
    5) Sandbag swings: 18 18 18
    6) Burpee twist jump: 6 6 7
    Comparing my scores to other BodyRockers’ mines don’t seem to be so good, but I think that if I rushed the exercises more, I would have had to sacrifice the proper form and not be able to swing until my arm was parallel with the floor or pull myself up all the way, etc.

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

    Did this workout just now, but I accidentally did 12 rounds of 50/10 instead of 18 of 30/10.. Oh well, I had less rest and more work, so shouldn’t worry!
    My scores:
    SB swing: 26 25 25 24 25 25 24
    Pull up knee crunch: 9 8.5
    Skater and leg lift: 21 22
    Burpee twist jump: 8 9

  • Anonymous

    Well I am going to do this workout this morning. Just had my black coffee, gonna have a protein shake and then sweat it out! Already planned my after workout meal…..vegetable omlet with a slice of multigrain toast…yyyuummmm!!! 

  • Cindy

    I did it at home yersterday. I really liked this workout for a very hot day. My scores
    Sandbag Swing (13 pounds) 25-25-25
    Seated Pullups & Knee crunch 11-12-12
    Swing 25-25-25
    Skater & keg lifts 20-20-20
    Sings 25-25-25
    Burpees with twist jump with basketball 11-11-12
    Thanks!

  • fairy

    hey,

    so I did substitute the ugiball on this one with my balanceboard and a pillow on it and had 10kg in my sandbag.

    16 – 18 – 17
    5.5 – 5.5 – 5.5
    16 – 16 – 15
    8 – 10 – 8
    16 – 17 – 17
    4 – 4 – 5

    all the best 

    fairy

  • Donna

    Just finished my 152nd workout since becoming a bodyrocker in late December;) My 2nd workout for today as my leg is not hurting anymore:) These are my scores;
    1.Sandbag swing with 15 kilo sandbag 16/16/16.5
    2.Situps on fitness ball 16/16/17 (too cold to run out to the pull up bar)
    3.Sandbag swing with 15 kilo sandbag 16/16/16
    4.Skaters & leg lifts 11/14/16
    5.Sandbag swing with 15 kilo sandbag 16/16/16
    6.Burpee twist jump 6/6/6

    • MariaBjørgJepsen

      You ROCK with those 15 kilos :D

      • Donna

        Thanks babe;)

    • tee

      that’s awesome donna, we’re close, I’ve done 159 since early december

      • Donna

        Thanks tee:) I have told myself I will have abs like Zuzana at the 200th bodyrock workout….lol What are your goals?

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

    A few months ago we did interval skipping rope for about 10-20 min after a workout to boost into our hot summer bodies. hehe. Interval skipping (or running) is great for fat lose and proven to be one of the best cardios around. I still skip now and then, since it’s very addictive. :)

  • Alina

    Hi, Niceli. Thank you for the reply. I will try to find something like that, but, you won’t believe it amazon does not ship to Russia… It is like we live outside of the rest of the world ((((

  • ZoeRocker

    Welcome! Watch the workout, and then write down the workout breakdown. Start your timer with the rest interval (usually 10 seconds). After you hear the beep (after the 10 seconds), start the first exersize, then you will hear another beep. That is the rest interval where you write down your reps for the first exercise. While you write down your reps, look to see the second exercise, when you hear the beep, start. So on and so forth until you hear the timer beep continuously. That is the end of the workout. It is important to write down your scores so that when you come back to the workout, you can try to beat your time. That is how we avoid plateau. Happy bodyrocking!!!

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

    How did you never have a cheat day? Did you just cheat or what? How’s that work? I’ll admit it’s very rare that junk food is calling my name but I dig in sometimes….

  • ZoeRocker

    I think the “proper” way is arms beside the body, but I think it targets slightly different muscles the other way. I personally don’t think any way is wrong but the arms beside the body way is definitely harder.

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    aphrodite1911 – I just created my UGI ball with a comforter, dumbell, and 2 cloth shopping bags :) and it works great and is the same size :) a queen size comforter :)

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    Yay! I just created my UGI ball!!! I took a queen size comforter,.shoved and maneuvered it into a cloth grocery bag.. then I put in 5 and 3 lb dumbbells… then I put it upside down into ANOTHER cloth grocery bag.. and VOILA!! it does squeeze down so much, and it’s perfect size for the UGI squeeze!! Sexy inner thighs… Here I come!! :)

    • ZoeRocker

      Amazing. I’ve been trying to figure out a way. You are a genius!

    • Ali

      Great! can u put a picture? please….i dont now english very well…and im trying to understand how you do it. :)

      • Anonymous

        Hi Maria and Ali,  

        Here is one from Amazon.com:

        –Chris

        • MariaBjørgJepsen

          Thanks a lot Chris, Tee & Susana, very helpful ;)

          • Anonymous

            Hi Maria,

            You could also use a sleeping bag just make sure the zipper is not a hazard.  Would love to see a picture of someones comforter based Ugi ball simulator.

            –Chirs

    • MariaBjørgJepsen

      What is a comforter? I SO wanna make my own, too :)

      • tee

        blanket from your bed maria

    • http://twitter.com/tanassia Natassia Marchbanks

      Ah! I used this idea directly after making my own “Ugi”, and I LOVE IT! So much easier on my hands than the awkward underinflated stability ball I’d been using, I don’t have to strap ankle weights on my wrists, and I used a 10lb plate weight in the middle of the comforter, so it’s compact, doesn’t move, AND is heavier than what I was using (4lb total ankle weights)!
      THANK YOU Michelle :)

    • Ugamerican

      You, my friend, are a genius, and I am stealing your idea. :)

  • Anonymous

    Hi Niceli,

    The Dynamax Ball also is about half the price in the range Zuzana and Freddy have.  It also comes in more weights, but is much harder and I think has a hard surface.

    I will be making a DIY one, but a couple cheap pillows with an ankle weight (15#) sewn between them and stuffed inside a couple small garbage bags is currently working for me.  Also tried a old leaking Swiss Ball partly full of water.  The latter is really an outdoor ball… :-)

    –Chris

    • Alina

      Chris, you are very creative ) I like it!

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  • Anonymous

    FINALLY got my sandbag yesterday! I’m soooo excited because I’ve been waiting for awhile now to have a reason why I deserved to make the purchase. This was a gift to myself for 3 years of hard work and dedication, I finally graduated forom my nursing program! Thanks to all the bodyrockers that sent postitive comments to me back in Fedruary when I found out that I had been unsuccessful with my first attempt at writing the registration exam. I re-wrote in May and found out a few weeks ago that I passed!!! :) I am sooo grateful to Zuzana & Freddy for providing me with a way to let go of all the stress I felt on a daily basis… thank you guys soooOOO much for being so selfless in all you do.
    Much love sent from Guelph, Ontario, Canada
    Tammy

    • Donna

      Congrats Tammy:)

    • ZoeRocker

      Good for you! Go team Canada!!!

    • MariaBjørgJepsen

      CONGRATULATIONS, dear Tammy :) Team BodyRock is PROUD of ya’!!!!

      • Anonymous

        Thanks!!! :)

    • Alina

      Congratulations!

  • Anonymous

    bodyrock i miss u!!! i feel so distant when i cant workout (broken foot :’(   )  
    im doing pilates to stay active but its not as fun!!

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

      Awww I hope you foot heals fast and that you feel good as new soon.

    • Donna

      Sorry to hear that Beck:( Heal up and will be waiting for ya;)

    • lUCy

      get well soon! :(

    • ZoeRocker

      I’m so sorry to hear!!! I’m sick. This is my 4th day without working out. This is the longest I have gone without working out since I started in November. I am sooooo bummed!

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

      It sucks, doesn’t it? I’m on day 9 with no Bodyrock due to a tear in my shoulder ligament, and I miss it so much aswel. :(

  • Anonymous

    I think something very important about the cheat day would to make the cheat food still all natural, or close to it, instead of laden with chemicals and preservatives.  A piece of homemade pumpkin pie may be bad for our figures, but not as bad for our health as a frozen one that has a million ingredients.  If i do a cheat day id feel better knowing that im still keeping my body chemical free, and i can still be proud of that

  • tee

    Read your  last 2 lines because you answered your own question!

  • AmBoaksy

    LOVED the skater + leg lift!!!  Had to use a pilates ball because I don’t have an Ugi, but I think that actually made it harder since there was more instability.  Had to do normal burpees though, for the same reason.

    Here are my scores:
    Sandbag swing (+/- 18 lbs): 13, 12, 14
    Reverse Push-up (bc I dont have a dip station and have to use my dining table!) + knee crunch: 4, 4.5, 5
    Sandbag swing (+/- 18 lbs): 13, 14, 14
    Skater+Leg Lifts: 8, 8, 11
    Sandbag swing (+/- 18 lbs): 14, 13, 13
    Burpee Twist: 6, 7,7

  • tee

    I liked this workout so much I did it twice!

    I pushed as hard and as fast as I could but wasn’t wiped when I finished so I restarted the timer and did everything again and it was hard the second time! but I pushed hard and have almost the same numbers!  I reset timer and did same intervals of jogging in place afterwards. so 36 min of workout!

    weighted swing (10 lbs) – 19, 18, 15 2nd time – 19, 17, 14
    pullup & knee crunch – 5, 6, 5          2nd time – 6, 5, 6
    weighted swing (10 lbs) – 18, 18, 17  2nd time – 18, 17, 19
    skater & leg lift – 11, 10, 10               2nd time – 11, 11, 11
    weighted swing (10 lbs) – 17, 18, 17   2nd time – 17, 16, 16
    burpee twist jump (10 lbs) – 4.5, 4, 4  2nd time – 4, 4, 4

    I used 10 lb dumbell for swings
    Pullups were off chin up bar ( only a few inches as I can’t do full ones) and had a high stool that I sat on edge and did knee in off of
    skater & leg lift used my stability ball jammed up against the couch (felt those in my abs if you did them slow!)
    burpee twist and jump I used the pilows slightly hanging off the couch, did burpee pushup then picked up dumbell and did jump twist and then jumped twist back to face couch before repeating

    feel great now! smelly but great! lol time for shower!

    • ۞ BodyRocker ♥ Beth ۞

      Yawn U did it again ??? gushhh now I would feel like have ta doing it twice too… (: but I can only do this WO tommorow, so have a great night everyone… love ya BR Beth

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

      Great job Tee! Nice improvising.

    • Donna

      I just finished haven’t had enough and I feel like another one:)  I know exactly what it feels like to crave these workouts;)

  • Ellavemia

    Dumbbell Swing (50 lb. dumbbell) 18+18+19
    Seated Pull Up & Knee Crunch 3+4+4
    Dumbbell Swing (50 lb. dumbbell) 18+18+18
    Skater & Leg Lift (on basketball) 10+10+10
    Dumbbell Swing (50 lb. dumbbell) 19+18+19
    Burpee Twist Jump (20 lb. dumbbell) 7+7+8

    I used a dumbbell for the swing and I did regular pull ups since I don’t have the dip station.

  • Maria Sweden

    Hi everybody,

    Here are my scores (Sandbag 7 kg):

    Sandbag Swing: 17, 16, 16
    Seated Pull Up & Knee Crunch: 6, 7, 6,5
    Sandbag Swing: 16, 16, 16
    Skaters & Leg Lifts: 10, 10, 11
    Sandbag Swing: 17, 17, 16
    Burpee Twist Jump (no Ugi): 7, 7, 8

    I had a lot on my mind today so workout was especially good. Thank you Z & F. I needed the distraction. <3

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

    My scores for today : Using a 30lb sandbag and 10lb Ugi fitness ball-
    1)Sandbag swing-23,23,24
    2)Seated Pull Up& Knee Up- 11,11,12
    3)Sandbag swing-24,24,24
    4)Skaters & Leg Lifts- 17,20,21
    5))Sandbag swing-24,24,24
    6) Burpee Twist Jump-10,10,10 1/2
    Happy Saturday to all!

  • gogo

    I love the cheat day on Saturday, excellent!!  I am a health nut, so super junky food doesn’t appeal to me too much, so my cheat day so far has just been much bigger portions of not so well combined meals, with way fewer veggies than I normally eat during the week :)   I eat mostly high raw vegan, so I’ll use my cheat day to get my vitamin B12 sushi fix :)   I do have a sweet tooth though, sometimes when I start it’s almost impossible to stop, especially with cookies and pie, so I’ll probably not do alot of sweet cheating :)

    Today for breakfast I had a huge bowl or raw oats with coconut butter, walnuts, cherries and cacao nibs with three pieces of manna bread and blueberries jam.  For lunch I had seaweed salad, 2 hand rolled avocado salmon rolls and salmon sashimi and a coconut water.  Feeling great!

    • ۞ BodyRocker ♥ Beth ۞

      I really doubt bout cheating like you… Im a health nut too… (: was a (deadly) raw vegan & now mostly too… but when Im like eating carbs for BF without earning them & then go to job… well, Im not sure why but I feel like wanna sleep… Im not having much energy from it (like “sugar cruch” something…)
      BTW cacao nibs are super-expensive !!! envy you got ‘em (:
      Q for you: can I mix almond butter w/ water to get almond milk or should I be buying the “regular” almond milk ? I can’t really make it at home… a big mess you know. thank you very much !!! :D
      <3 & appreciate BR Beth

      • ZoeRocker

        If you blend almond butter with water it might work. I haven’t tried it but I don’t see why it wouldn’t.

      • tee

        I thought to make almond milk at home you just soak almonds, then blend in blender, then strain?  that can’t be any messier than trying to blend almond butter and water, and should be way cheaper.

        • ۞ BodyRocker ♥ Beth ۞

          We only have a food proccessor (: & it’s kinda antique & won’t be good for the milking…
          the difference is that in the “almond butter – almond milk” there are the almonds themselves, which would provide more fat (?)… & in the milking “proccess” you Separate the water from the blended almonds… so it is different… well… (:
          Have a great day :D I still dont havea any of those, but I would difenietly going to try this almond butter… so expensive tho… :/

  • Anonymous

    Hi Guys,

    You’re so upbeat on this cheating thing.   I find it hard to see the benefits metabolically speaking.  But, I will carefully look for differents in your body composition and definiton and see if it’s worth it.  I like doing that anyway! :-)   I think I like the image above very much, Freddy.  Clearly every woman should carry luggage this way!

    –Chris

    • ۞ BodyRocker ♥ Beth ۞

      Haha holy jesus chris – what is that robot next to you in that new pic ? Is it something you built ???
      <3 BR Beth

      BTW I totally agree w/ you bout the "metabolically benefits speaking"… nutrition doesn't affect it much…

      • Anonymous

        Hi Beth,

        You could always friend me at facebook and find out!  :-)  

        But, I will say…I did build a robot in the late 1980s. An anthropomorphic robot that was meant to walk.  It didn’t but it was way cool and fun to make! 

        Okay, I will tell you what is beside me in the image.  Last week I was in Portland Oregon for an AIAA conference about Space environments called ICES and it’s an older model EMU/spacesuit.  A real EMU!  I’m a Space geek big time…what can I say!

        On the cheat day thing I think it’s possibly all about good fats that people avoid all the time with low fat or no fat dairy and such.  Ruby, a friend of mine, suggested this book “Eat Fat Lose Fat”… which seems to make sense. 

        Last name is Vancil if you wanted to friend me at fb… :-)  

        –Chris Vancil

  • Anonymous

    I read somewhere that drinking even one serving of alcohol a week messes up your metabolism so much that you only achieve 60-70% of your weight loss potential. Does anyone know about this? I’d like to drink on my cheat day, but not if it sabotages my efforts.

    Anyways, overall I’m feeling really good about my progress. My weight seems to fluctuate between 115-120lbs regardless of what I do. I have to look in the mirror to fully appreciate my progress. I really wish I hadn’t deleted my before pictures :(

    My scores with a 30lb sandbag  are:

    sandbag swing          15  14  12
    pullup and crunch       7   5    6
    sandbag swing          15  15  15
    skaters and lift          10  13  14
    sandbag swing          16  15  14
    burpee twists             5    6    6

    • Anonymous

      Hi teecomb,

      It’s hard to metabolize alcohol.

      –Chris 

    • ۞ BodyRocker ♥ Beth ۞

      Alcohol is not bad in moderate… I didn’t knew bout this effect but to me it sounds pretty weird !
      my alcohol “source” is white beer… It’s actually pretty good for your health… I don’t see any reason to avoid ANY kind of food completly… (except things like sugar, procceed artifricitals etc… which totally aren’t neccessary…) :D
      <3 BR Beth

    • Courtney

      I was wondering about this as well. The only alcohol I drink is an occasional glass of red wine. I’ve heard so many things about the benefits of red wine that it made me wonder if the benefits would outweigh the potential sabotage of my weight loss. Does anyone know?

  • Anonymous

    So my scores for this one were
    SB swing-17-18′s
    Tricep dip and V-crunch-5,6,5 ( that was my modification since I have yet to buy my dip station)
    Skater and leg lift on ball-8,11,11
    Burpee with jump twist-8,7,7 ( done with 10 lbs weights)
     After a quick breather I managed my 20 min of jump rope!
    Another perfect workout….Thank you guys for all the time you give to us!

  • gogo

    I love the cheat day each Saturday, excellent!  I’m a health nut, so super junky foods don’t appeal to me…so far my cheat day is just much bigger portions of not very well combined meals without all the veggies I normally eat :)  Although I may get some oatmeal chocolate chip cookies later :)   I eat mostly raw vegan all week so I’m going to use the cheat day to get my vitamin B12 sushi fix :)

    Today I’ve had a huge bowl of raw oats with coconut butter, cacao nibs, cherries and lots of walnuts for breakfast with three slices of manna bread and blueberries jam, and for lunch a seaweed salad, two avocado salmon brown rice hand rolls, and a plate of salmon sashimi…plus a giant can of coconut water, yummy!!! 

    I had this feeling I ate way too much, especially for breakfast, but writing it down and having it be OK feels great!

  • Anonymous

    Hi Bodyrockers, here are my scores.
    Sandbag swing: 17 every round
    Seated pull up + knee crunch: 6 7 7
    Skater + leg lift: 6 8 9 (used medicine  ball) Not that so easy 
    Burpee twist & jump:4 4 4 used my 2kg medicine ball, it was really not comfortable like the ugi ball.

    Thanks guys for another great workout and enjoy your cheat day, can’t wait to see the pic.

    Have a nice Sunday all..

  • Muriel

    My first BodyRock Workout after almost 4 months!! (broke my ankle in April.. ;-(

    Here my scores:
    Swings 14-14-12
    pull-up and crunch 9-16-9
    Swings 13-15-12
    leg lifts 11-12-12
    Swings 14-14-13
    Burpees (no jump `cos outch! :-) 4-4-4
    I`m totally puped…
    Did 4 min intervall jump rope on one leg afterwards in easy tempo.

    I`M ROCKIN` AGAIN!! Good to get (slowly) back on track!

    Greets!!
    Muriel

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

      welcome back muriel! :)

  • ۞ BodyRocker ♥ Beth ۞

    Oh !!! i KNEW that there gonna be strategies even to these “cheat” days… :D Of course, wer’e BodyRockers !!! even when we cheat we need to know how to it correctly… (: haha CAN’T wait to see ‘em !!! BTW did you zuz saw my last comment on your diet post ??? you can just take a look at my profile (“activity”) see my comment there… I suggested there many Ideas for implementing in the cheat days… hope you’ll use ‘em !!! I’ve gotta here you say something bout those :D pls pls if you can tell me your oponion  but those… MANY thanks !!!

  • tee

    would your host family allow you to do your workout in another room?
    or is there a room at your school where you do your english?
    maybe there’s a business nearby where there is a space to do your workout in trade for some service, wash dishes, clean up, do errands?
    maybe go explore parks, and you’ll find places where people are exercising, so you won’t feel out of place, or maybe go near a children’s playground where kids are playing and then you could use the monkey bars for pullups
    if you find you can’t find anything, then maybe just walk/run different places, go up and down stairs, and then if no one around do pushups on the stairs, turn over do tricep dips, hold onto railings and jump lunge two stairs, use a bench and do step ups.  sometimes you can do things in crowds that you would feel foolish normally, because you know no one knows you and you’ll never see them again
    just some ideas!

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

    swing:10 14 12
    seated pu &knee crunch:4 7 6
    swing: 10 13 14
    skaters & leg lift:11 11 11
    swing:14 14 14
    burpee twist jumps: 5 6 6

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

    swing:10 14 12
    seated pu &knee crunch:4 7 6
    swing: 10 13 14
    skaters & leg lift:11 11 11
    swing:14 14 14
    burpee twist jumps: 5 6 6

  • Anonymous

    We have a 8 pound and 10 pound.

  • Anonymous

    We use the power sandbag :)

  • Anonymous

    Hi Ciara,
    The ugi ball is the only new equipment that we have added in approximately a year. Also we encourage people to modify the exercises or use common house hold items. BodyRockers are making these routines work for them in a variety of creative ways and sharing their strategies in the comments below the workouts. We use the equipment to add variety, fun and extra challenge to our training sessions but almost all of these exercises can be done bodyweight only or with modifiers.

    • Tania

      Do you guys ever use dumbbells or does Zuzi get her great shoulders and biceps from just the weighted exercises?

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

    I cheated BIG time yesterday, so today I am getting back on track!

  • Janessa Reimer

    For a ugi ball what weight would you suggest? I don’t know wether to get an 8lbs or a 10lbs ball. I have been bodyrocking for about 5 months now. I workout 5-6 days a week, i don’t want it to be easy, but i don’t want the weight to be too heavy of course, cause then i wouldn’t be able to use it. anybody have any suggestions? i want to make the right choice cause it is expensive….but i know it would  be worth it. anyways if anyone can help me that would be awesome. thanks!

  • xuely

    can i replace the Ugi ball to Dumb bell??

  • Anonymous

    Thanks a lot for a great workout, Freddy and Zuzana. My scores:

    Swing (50 lbs): 17,16,15,12
    Pull up & crunch: 9,8,8,9
    Swing: 15,15,14,15
    Skaters & lifts: 8,10,9,10
    Swings: 16,15,15,12
    Burpee twist: 7,8,9,9

    Everything went well until my homemade sandbag busted in the last round. I went for a jog afterwards since I had not done it in a while. I dropped 1 full minute per mile! I ran comfortably at about 8 heart beats/minute faster. Bodyrocking rocks! Tomorrow is the Wharf to Wharf race here in Santa Cruz, where 15,000 joggers have fun with local bands playing every 1/4 mile along the course. I might have to join in unofficially to test out my faster times.

  • Janessa Reimer

    i would love to do this workout today, but my body needs a rest day or two. Will do this one on monday for sure! I had my cheat day yesturday! I had soft ice cream!! Enjoy your cheat day zuzana and freddy and all bodyrockers!

  • Felisha

    Did this after my morning run. Loved it :)

    Swing: 18,18, 18
    Neutral grip pull up and hanging knee raise: 5, 4, 4
    Swing: 18, 18, 19
    Skaters and lift: 8, 8, 10
    Swing: 18, 18, 20
    Burpee twist: 4, 5, 6

    I need to get a dip station! I used my rice-filled pilates ball for the burpees and a stability ball for the skaters. Hope you have a great cheat day!

  • Anonymous

    Freddy, how do you like the weight of your ball (I think you mentioned that yours is 10lbs)?  The Ugi website says that someone who works out at least 2 times a week and can curl a 10lb weight should use the 12lb Ugi.  I don’t want it to be too easy, but I don’t want to fight with the thing either.  I’m a 43 yr old male, 169cm tall, 72kg

    thanks

  • Gerrilee Schafer

    still got a sore leg..  ;-(  but on the bright side, I now have a two day cushion on workouts!!!!  I am going to take today, Sunday and Monday off to try to heal my muscle pull.  I did a modified sexy beast workout yesterday, the same but did high knee skips instead of prisoner get ups…didn’t hurt my leg, but didn’t make it better either..I did work out 5 times this week already, I usually do 5 or 6 days..I will start my workout week on Tuesday with the Haven’t Had Enough WO and follow with this one, Super Bass Booty WO..I find it helpful to be a couple of days behind…when posts come up late, it isn’t a problem.

    My cheating today will be home made apple pie, made without sugar, and a triple batch of sangria…company for a bar-b-que after work

  • Rachel

    my goal today (saturday morning) was to wake up early do this and 20 mins of jump rope lol butttt as im sure many of you had heard NY (along with other states) is having like a massive heat wave– got up to 116 yesterday! i think it really got to me so i’m taking a bumday lol i feel bad but like you said in another post– listen to your body lol 

  • Rachel

    my goal today (saturday morning) was to wake up early do this and 20 mins of jump rope lol butttt as im sure many of you had heard NY (along with other states) is having like a massive heat wave– got up to 116 yesterday! i think it really got to me so i’m taking a bumday lol i feel bad but like you said in another post– listen to your body lol 

  • Anonymous

    thank you for the great and fun workout. Love the “Skaters and leg lift”-Exercise – amazing burn!!!! :D

    My scores:
    1. SB-Swing (9kg): 17 16 17
    2. Seated pull up and Knee Crunch: 9 7 8
    3. SB-Swing (9kg): 18 16 17
    4. Skaters and leg lift (with some pillows): 12 14 16
    5. SB-Swing (9kg): 17 18 18
    6. Burpee twist jump (with my small pilates ball): 4 5 6

    I wish you both a great cheat day :) enjoy it :) )
    A wonderful weekend to everyone!

  • Anonymous

    Wow, great scores, Maria – especially for the swings!!
    that´s a good question about the supplements – I really want to know it, too :)

    Have a nice saturday evening with your twinsister and girlfriend! And also a wonderful holiday!!! :)

  • Anonymous

    @Greek_Bodyrocker_girl:disqus, there are several ways of estimating fat percentage. I think the most convenient way is to use a fat caliper. You will need to find one. You use the fat caliper to measure the thickness of a skin fold in several places on your body. Do a google search on body fat percentage to find different methods and fat percentage calculators. The thickness of the skin fold correlates to different fat percentages depending on gender and age. The fat calipers usually come with a table that shows the correlation; or you can use one of the many fat content calculators on the internet. For my body type, just taking one measurement on my waist gives me a number that agrees with using a weight balance that also estimates fat percentage. The most accurate method apparently is by doing a “water immersion” test but you have to go to a specialist to get this done.

    I agree that measuring fat percentage is better that weight. Muscle weighs more than fat.

  • Lydia

    Zuzana & Freddy- ENJOY ENJOY ENJOY your FUN day! 

  • Anonymous

    This goes like flying!!! :)  

    Here’s my reps: 
    1) Swing: 18,18,18 
    2) Seated Combo: 5,7,7 
    3) Swing: 18,18,18 
    4) Skater+Leg Lift: 12,14,14 
    5) Swing:18,18,18 
    6) Burpee Twist: 6,6,6 

    After this I feel like I wanna do something more. So I did this my own short workout. I go it trough 3 times, and it took me 16:45min. 
    1. Criss Cross Hip Thrust: 50 
    2. AB Chopper: 50 
    3. Sandbag Swing (alternating hands): 50 

    Now I feel great!!! :)  

    Happy weekend! ♥ 

  • MariaBjørgJepsen

    Another fun workout :) It did not make me sweat enough, so I adeed some extra strenght exercises at the end.
    I used my 15 kilo sandbag for the swings, my pull-up bar for crunches and the sofa edge for leg lifts. Great outer thigh burn :) I hope you ENJOY your cheatin’ day and I am looking forward to hearing all about your amazing meals, MMMM. I am going on holiday (festival) on Monday, but after that week I will join you completely on ALL your new diet strategy points.

    Z & F: any advice on how us Europeans can get to purchase your interesting natural supplements? They look so great!!! 
     
    My Scores:
    1) Swing: 23-23-24
    2) Pull-ups (bar) & Knee Lifts: 11-11-11,5
    3) Swing: 23-23-23
    4) Skater+Leg Lift (from sofa edge): 20-24-26
    5) Swing: 23-24-23
    6) Burpee Twist (football): 8-10-11I added:100 Side Crunches100 1-Leg Knee Crunches100 1-Leg Bridges & 50 Chest Lifts.I am spending my Saturday evening with my twinsister and a wonderful girlfriend. My most precious women in the world <3 I am baking snacks for us and we are going to enjoy LOTS of different real "cheatin'" goodies and drinks. And I will enjoy it, even though I am still a LITTLE daily cheater on the sweets/cakes/peanut butter . Sorry :( Enjoy you weekend, all you amazing BodyRockers!!!Love, Maria

    • Anonymous

      Wow, great scores, Maria – especially for the swings!!
      that´s a good question about the supplements – I really want to know it, too :)

      Have a nice saturday evening with your twinsister and girlfriend! And also a wonderful holiday!!! :)

      • MariaBjørgJepsen

        Thanks a lot, dear Kathy ;)
        It was a GREAT evening and I am hung over today, ha ha. Ooops! Did you enjoy your weekend?
        I will miss you guys on my holiday.
        Love, Maria

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

      G-R-E-A-T score with the swings, Maria! Well, all your numbers are great (no suprise there, haha, but I have to give you thumbs up anyway) :D Enjoy your weekend as well! I decided to make myself a little treat as well, but no cheating here: http://www.the-custom-fit-blog.com/?p=286.
      By the way, amazing site with treats: http://www.dessertstalker.com/

      • Anonymous

        o your bad for posting that dessert site! now i want everything on it, i mite need a cheat day soon!x

      • MariaBjørgJepsen

        Thanks sweety :) I LOVE making my own healthier sweets, too!!!

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

          Oh girl, I just baked this: http://www.sonofgrok.com/2009/06/caveman-custard/
          It is absolutely amazing! I was in a grocery store an hour ago and I spent like 10 good minutes in the chocolate section, I was staring at those babies, they were calling my name! But I couldnt give up, I am only 7 days in on the Whole30 Challenge! So I came home and baked that! So yummy!!!!

          • Annie_B

            I came across this yummy looking dessert..Thanks Nina :) I’ve gotta make this one.

          • MariaBjørgJepsen

            Mmmm, it looks SO good!!! It seems less hard to eat mostly clean, when you are allowed to invent all the yummy healthy treats and desserts you like ;) How many does it serve?

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

              I acutally think this is the EASIEST way of eating I ever tried (lol, didn’t try many).
              I baked it in a cups and the amout from a recipe gave me 3 portions. (Filled only to about 2/3, cause it is really gonna grooooow). It was yummy warm and cold!

    • Donna

      Hello beautiful Danish girl;) Great swinging work you got going on, those little daily cheats help you have the power and energy to have such high reps and get through two workouts a day:) I even had a glass of champagne tonight with my lovely dinner at mums;) Enjoy your treats and cheers !!! Have a wonderful Saturday evening with your twin sister and girlfriend! And also a wonderful holiday!!! 

      • MariaBjørgJepsen

        Hey honey :) That sounds so lovely, tell me about the whole feast, ha ha!
        Thanks a lot for the compliment, it always warms my heart. We had a fabulous night out, and I truly feel it today – ooops! It was all worth it, though. I will miss you and BodyRock for the next 6 days! Will you go on vacation anytime this summer?
        Love, Maria

    • http://www.facebook.com/profile.php?id=710202084 Sarah Bowie Catto

      I was wondering how you’re able to do a swing in less than a second…? 30 seconds for each workout interval and according to your swing scores, you were completing most of your swings in one second.  I guess I just wonder if I’m doing it wrong? It seems a full swing (up and back) would take at least 2 seconds per swing. Thanks for explaining your technique.

      • Woahdessa

        Her scores always seem to break the time continuem. I’m curious how she does it too.

      • MariaBjørgJepsen

        Ehhmm… I just do like Zuzie shows? Bending my knees slightly, feet pointing out a bit, back straight and swing it. I also squeeze my butt, like we are supposed to. I can’t say “how”, I guess I just speed it up. And I never sacrifice proper form, because then all the exercises would be a complete waste of time :)  

    • Anonymous

      Wow that all i could say…

  • Annebel Wind

    Hi Guys… Question, I read from a lot of you that you have muscle pain sometimes from workouts.. I never have any pain anymore, even when the workouts are really hard.. Should I try pushing harder? Because I feel almost dead after the workouts most of the time.. but I would like to feel some pain ones and a while.. i am not a sadist or anything :D   Just like to feel what I am working for, if it hurts you really know you have done something!

    My scores for tody:
    1) Swing 15, 15, 13
    2) Seated Combo 5, 4, 4 
    3) Swing 16, 15, 14
    4) Skater+Leg Lift 9, 9, 8
    5) Swing 15, 15, 16
    6) Burpee Twist 4, 5, 5

    For the seated combo I used a kitchen stairs a cabinet and a broomstick. It was kind of hard to do. Had to walk to it and almost no room for my legs and feet with the knee crunch.. But still it was a great workout.. Will try to think of something else that will work better for this.. For the ball I used a stuffed pillow..
    Thanx for the great workout…

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

    It is funny, I wanted to get this bra when it showed up on Lululemon site, but it looked so weird on the models, so I skipped that. And I am glad I did, because it reaaaaaally looks good on Zuzi, which means it looks good on women with larger chests :D (which is not me, haha)

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

    It is funny, I wanted to get this bra when it showed up on Lululemon site, but it looked so weird on the models, so I skipped that. And I am glad I did, because it reaaaaaally looks good on Zuzi, which means it looks good on women with larger chests :D (which is not me, haha)

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

    Butt Shrinker, I would call the sandbag swing :D My butt is dead (still suffering from yesterdays workout), but today’s score is pretty good I think :)
    I used sandbag for the Skater+Leg Lift and I was doing burpees with two 3kg dumbells in my hands. It is great and I was not pressuring my wrists that much :) ))
    My sandbag is now 9kg and I think I will wait a while before adding another bag of rice :) )

    My score:
    1) Swing 17-17-17
    2) Seated Combo 7-7-7
    3) Swing 17-17-18
    4) Skater+Leg Lift 10-12-12
    5) Swing 17-17-16
    6) Burpee Twist 5-5-5

    Giving this workout 5 out of 5, I don’t have more, I need to shower and eat :D Thanks for this one, looking forward to another!

  • Anonymous

    this was a good one! i cn feel my butt get smaller alredi!

    sandbag swing-18/17/18
    seated pull up and knee crunch-6/7/8
    sandbag swing-17/17/17
    skaters and leg lift-13/14/14
    sandbag swing- 17/17/18
    burpee twist jump-7/7/7

    am using a 15kilo sandbag

  • Anonymous

    Heh, pizza, ice cream, pumpkin pie and chocolate in one day sounds good :) Enjoy it!
    But I prefer to eat a little bit of something like this (usually dark chocolate) every day (I finally decided to count calories, so I’m not afraid of it :) )
    But maybe I’ll incorporate cheat days with raised calories too :)

  • http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

    I have done a spinning session @ the gym (+ cycling to and back from the gym)

    I used a bag with 4×1,5L bottles filled with water. Did not use a bag for the burpee push ups..really slowed me down. Instead of doing pull ups I placed my hands on the couch, lowered myself to the ground, pushed up again, sat down on the edge of the couch and did the knee crunch. For the Skates & leg lifts, I placed my hand on a bag, me knees were on the ground.

    Scores:
    Sandbag Swing: 14/13/14
    Adjusted seated pull up & knee crunch: 8/7/6
    Sandbag Swing: 12/13/15
    Adjusted Skates & leg lift: 7/8/8
    Sandbag Swing: 14/14/15
    Burpee Push up & twist: 3/4/5

    Done for today! :D

  • Samantha R

    So wish I could buy a Ugi…..my stability ball was ok for this but made it so hard – I’m taking consolation that it will have worked me harder because I had to fight to keep from falling off the thing!

    1. 34lb Sandbag Swing: 17, 17, 17
    2. Seated Pull Up & Knee Crunch: 5, 6, 7
    3. SB Swing: 17, 16, 18
    4. Skaters & Lifts: 9, 11, 10
    5. SB Swing: 18, 18, 17
    6. Burpee Twist & Jump: 5, 6, 5

    Enjoy your cheat day both of you.  I’ve never tried pumpkin pie and now I’m intrigued.  Sx 

    • Alina

      Hi, Samantha! Today I understood that I wanted that Ugi ball so badly… But they do not do international shipping, only to the USA and Canada. ( So, instead I took the school bag and filled it with linen, in the middle I put some weights and it worked just fine. But I’ve just fallen in love with this pink Ugi…

    • Donna

      I have never tried pumpkin pie either but I will plan a cheat with my mum sometime soon so I can try that as well:)

  • tee

    this workout looks cool!
    my favourite exercise is sandbag swings, they make me feel powerful!  ha! ha!

    going to do this tomorrow,  my thoughts on my substitutions for what I don’t have.
    will use a dumbell for swings
    will use my chin up bar for pullup and maybe have a high stool under it for the knee in(seated) if that doesn’t work then I will do them in separate rounds, adding to the time.
    I might try stability ball for the skater/leg lift, if that doesn’t work(I don’t want to pop it lol) I’ll bundle up a pillow  oooh I have a beanbag chair! that might work!
    hmmmm, burpee twist jump …..maybe use stability ball for burpee push up, pick up a weight, do jump twist, and again to face ball again put weight down and then repeat. or I’ll use my couch or the beanbag chair.

    I guess there will be some experimenting before I do this one!  hope this gives other people ideas!
    this one looks great Zuzana!  love ya guys!
    Cali looked so cute on your facebook page!

  • Anonymous

    Hi guys (it’s Zuzana’s line, I know) :)
    Have you seen the new Gymboss timer? It’s orange!! I like it very much!

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

      I have it already and I love it :D

      • Anonymous

        I was thinking of getting another one, I thought of getting a pink one, but now I think I’ll get orange one instead. :)

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

          I am collecting mine for a while now :D  so I have pink, orange, green and black. I also like the camo one, but I really don’t think I need another one :D I usually have preset intervals on each of them (warmup routine on black one, 20 minutes of jumprope on green one, while working out using pink as a stopwatch and orange as an interval timer so I don’t waste my time by reseting one of them). I was thinking about buyig the bigger one with an option to save your settings, but it is not as cute as the small one :D

          • Donna

            I like the way you think;)

          • Anonymous

            That’s actually a great idea! :D It would save a lot of time. I don’t like Gymobss Max either, it’s definitely not as cute as regular ones.. 
            I guess we’re turning into Gymboss hoarders. :D :D

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

              I always felt sorry for the old one, because when I got a new one, I was only using the new one and the old one was sitting on a shelf, useless. This was they are all in use and everybody is happy :D

              • Anonymous

                :D I get what you mean, I would feel the same. :)

    • Lydia

      I saw it also (i have the pink),…just remember you can’t have to many Gymboss Timer’s ! :)

      • Anonymous

        I totally agree!! :D

  • Donna

    Can’t do a workout today as my right leg is still very tender but I am happy to say I’m going to mum’s for my cheat meal tonight:) Chicken soup for my entree, main roasted chicken and roasted veggies, followed by some sort of dessert later…Love mums cooking!!! She always invites us all over on Friday or Saturday nights and sometimes it’s both nights in a row:) It’s so hard to skip her lovely meals in winter so I give in to temptation once a week…

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

      Enjoy your cheat meals Donna, and hope your leg gets better soon!

      • Donna

        Thanks Nina, it was delicious like always:) My leg is worrying me so I am going to have to go to a sports doctor if the pain doesn’t go away soon:(

    • Samantha R

      I love my Mum’s roast dinner too – one of my favorite things to eat.  I’m off to see my parents tomorrow so fingers crossed she might cook Sunday dinner;)  I hope your leg is better soon, how did you hurt it? Sx

      • Donna

        Nothing makes mum more happy than cooking for all us:) Mums are so special, sure hope you get a Sunday roast Samantha;)
        The weird thing is I took 4 days off with no pain anywhere and on Friday when I decided to do a workout it was a little sore but nothing major so I did part 1 of Stronger and hotter workout and it started hurting more after the workout so I decided to massage it and that made it hurt even more and it became tender to touch and I felt pressure. I woke up this morning and it felt better when I touched it but a bit uncomfortable when I walked so I didn’t do a workout today and plan on going to a sports doctor to get it checked out. It’s the same leg I burst a blood vessel in last month…Thank-you for your well wishes and enjoy your Sunday with your parents:)

        • Samantha R

          My Mum just text me Donna saying @acac61484a6bf6e78111405b93dd6af6:disqus your Dad says shall we have roast dinner tomorrow?’.  Result!!! Sx

          • Samantha R

            Don’t know why it just put Donna in the comment sorry. Sx

            • Donna

              There is nothing to be sorry about:) Woke up with no leg pain and done a workout!!!!

          • Donna

            Looks like your family will be getting a good loving feed also;) Enjoy!!! I love it when mum asks me what shall I cook. She pleases all of us by taking it in turns and picking our favorite meals to make:)

    • MariaBjørgJepsen

      What happened to your leg, Donna? Mmmmm, Mommy’s food is always a winner. I guess yours is a queen in the kitchen!!!! Since you never cheat besides your cheat days, it must be even better to enjoy all the wonderfull food. I cheat a little every single day, when it comes to a little bit of sweets/cake, so I don’t feel I deserve it half as much as the rest of you lovely ladies. I DO work had and aim for 2 workouts daily, so I hope it justifies my little daily cheatin’, ha ha. I guess that only depends on me and my personal body goals. Have a wonderful, fantastic and tasty evening, sweety <3
      Love, Maria

      • Donna

        Hey Maria mou;) I really don’t know what I have done to my leg besides using it when I shouldn’t have in June and bursting a blood vessel:( It is very tender and sore so NO WORKOUT till it heals completely or I see a sports doctor. I only cheat on my cheat days and I never feel guilty because I know I will be eating good quality home cooked meals made with love:) Tomorrow I am starting a detox because I have an event and I can’t do a workout so I have to watch my meals all week this coming week. I will be eating two fruits a day an orange and mandarin with lots of water, low fat Greek yoghurt, raw nuts and veggies for the whole week till cheat night on Saturday night. If your doing two workouts a day and your happy with your little daily cheating and you don’t feel guilty and it makes you happy then why change it. “Different strokes for Different folks”…lol Dinner was divine <3

    • MariaBjørgJepsen

      … And she is SO SWEET for inviting you 2 times weekly. It must be because of her loving daughter and her great spirit and company ;)

      • Donna

        She invites all four of us with our partners and kids:) I live around the corner so I get to go twice;)

  • Ziba

    i love your shorts!!!! where did u get them from :D ?? 

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

    This workout looks like so much fun! I did What’s My Name Workout yesteday and I feel my legs a lot, but that will not stop me from doing this later today! :) )
    Guys, why not photos anymore?

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

    I totally agree what you said. I think the cheat day sounds good, but I’ll do just a cheat meal too, because the sugar is really not good for my bodyshape. :)

  • Danielle

    I liked this workout because it went by really really fast. I felt tired but it was almost like the moves did the work for me because I just did as much as I could and the intervals were short but I felt it! I can’t explain it better haha but the sandbag swing definitely was a good move to put in between each other exercise! Thank you Zuzana and Freddy! :)

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

    I can hardly wait to do this workout tomorrow! My UGI fit ball came in the mail today and  I played around with it and man , do I love it! I am so excited to add it to my arsenal of toys(my sandbag, dip station ,interval timer,lol) Enjoy your well earned cheat day . ;-)

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

      I am really seriously thinking about getting UGI as well, but I have some more important investments to do now for living :) so I decided that I will buy it IF my job interview and apartment interview will lead to a new job and a new place. I will celebrate my success by buying and UGI! :) Which one did you get, Cynthia?

      • Anonymous

        Good luck with interviews! :)

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

          Thanks a lot, Adel! :)

      • Anonymous

        A lot of luck from me too. You are gonna do it! I am pretty positive about it :-D

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

          Thank you Slobodanka, I also feel positive about it, but I usually expect the worse, so I am not too disappointed later :D I will let you all know on Tuesday :) )

          • MariaBjørgJepsen

            The best of luck ever possible with your interview, dear Nina! I am sure you will ROCK THEM HARD :) Just be your own positive, determined self and “sell” yourself on it. The Ugi Ball is a perfect reward!
            Love, Maria

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

              Thanks Maria! :) I hope I will still have money for it, I suppose I will have to buy some new stuff to my new apartment, I will see how it looks first. It has a washing machine, so I will not have to buy it, that will save me some money :)

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

              Thanks Maria! :) I hope I will still have money for it, I suppose I will have to buy some new stuff to my new apartment, I will see how it looks first. It has a washing machine, so I will not have to buy it, that will save me some money :)

      • Samantha R

        Good luck Nina! Sx

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

          Thanks Sam, you guys are so sweet :)

      • Anonymous

        Good luck from me too, Nina!!! I´ll keep my fingers crossed!!!
        You´ll do it!!! :D

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

          Thank you Kathy, thank you all, your support means everything to me :) ))

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

          Thank you Kathy, thank you all, your support means everything to me :) ))

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

        Hi Nina!! I got the 10lb ball(dk grey) . It came with a gym boss interval timer, a dvd with 5 different 30minute workouts(good to tag on after BodyRockin’ ;-) ) , a ringed book guide of exercises , info on ball/company and a food guide (haven’t looked at this yet). I was a bit concerned because of the price, but I think it is a worth while investment ;-) . The shipping on the UGIFIt site is a lot, like 39.95(ouch!) , and that is to California and the company is based n California, so I was really happy to get the free shipping on Amazon, and it literally came in one day from ordering . Hope that helps!!

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

          Great! I found it on Amazon today, so I will probably order it via Amazon too :) Thanks for the info! :) I am sure it is another piece of equipment that I will not regret buying :)

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

        Oh ! Good Luck with your job and apartment interviews!!!

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

          Thank you!!! I will surely let you know how it did on Tuesday night :)

      • Donna

        Wishing you all the luck in the world;)

  • Anonymous

    It’s a lululemon bra.

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

      Who chose it? :P

  • http://www.TheAnswerTo.gr TheoCoach

    When I did another diet program (the slow carb diet by Tim Ferris) it had a cheat day as well. It worked and helped me lose fat even more fat – the results where obvious 3-4 days after the cheat day though.

    What I took from that diet though and I kept it until now is that when I do a cheat meal or anything “cheat” for that matter, it would be something I really loved eating. I won’t eat any kind of ice cream – if it’s not my favourite ice cream i will not eat it! The same goes with pizza, chocolate cake, waffles or anything else. I won’t just cheat – I will enjoy my “cheat meal” as much as I can.

    I like what you wrote that you will do your cheat day outside of your home. I like the idea and I will implement it as well.

    • Anonymous

      I like what you said about only eating your favourite treats and cheat foods – this is the approach I want to take as well.

  • Alina

    HI, everybody! I have exciting news to share with you!!!
    First of all, I graduated from the university with the diploma full of straight As !!!!!!!!!!!!!! So, to all the student Bodyrockers out there – keep going, workouts are great not only for physical state, but also for the mental one! And you get two bonuses – diploma and great shaped up booty ))))I want to say sincere and big big THANK YOU to Zuzana and Freddy for giving me this opportunity to workout while I was so busy studying, I just did not have time to go to the gym. Thanks!The second news is I got my Gymboss yesterday. Yes, yes, I know… Almost 2 years bodyrocking, and I got it only yesterday. Better later, than never!About diet, on Monday I am buying good chocolate and enjoying it by small pieces for 2-3 days ) 

    • Anonymous

      Congrats!

    • Christie

      Congratulations Alina, nice booty and  straight A’s is impressive :) lol

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

      Congrats to all of your achievements Alina! :)  

    • Donna

      Congrats Alina:)

    • Anonymous

      Congrats!! :)   I’m on the same right now- studying, studying, studying and bodyrocking! I Hope to get the same results! :) )

      • Alina

        You will, just keep going!

    • Samantha R

      Congratulations and well done Alina!!! Sx

    • Lydia

      awesome job Alina- take that same attitude towards what ever you pursue next!

       

    • AudraFit

      Congratulations!

    • Anonymous

      Congrats on your success, Alina :)

    • Alina

      Thank you, guys!

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

      congratulations!!

    • Leilany

      Congratulations!! 

    • Ali

      Congrats!!!! tocaya (When a person has the same name….you can said like that. :) Great name!

  • Anonymous

    Tomorrrow morning I’ll do this one!

  • http://www.facebook.com/people/Kelly-Johnson/695337953 Kelly Johnson

    Can’t wait to do this workout!