BodyRock.TV

Hey, this sounds like a great workout will try to do it today and you should shoot that crow!  Kidding! I have a “friend” who is a crow in the neighborhood.  At least it recognizes me and stops by to say pretty much what yours was!  :-)

–Chris

I am excited to try this tomorrow! Seems like a fun but brutal one as always :) Tomorrow I am starting my diet over, for I only followed it like 60% this week xP haha. It’s all good though, I enjoyed myself the other 40% :)) 
Be back tomorrow with scores!
Thanks, Zuz & Freddy!

That crow. haha. ^^
This workout looks like so much fun. :)

This looks great, can’t wait to try it!
For everyone of us without the ball: use sandbag or other weights for the first ex., use the balance ball for the second and a little stool for the third. ta-daa!! all doable. :)I was thinking of how to make a replica of the ugi ball (they only ship to US and Canada…) and just thought of making a simple cube. I will try to do it tomorrow! (midnight here)
Cheers!

You can pass an exercise ball instead. It works perfectly :) 

Men! just when I finished the marine corps workout.. Btw completed in 21:25 mins. I can’t even believe it!!! I’m pouring sweat like… I don’t even know! Super cool ;)

1) Side Lunge with Sandbag (8kg, no handle grab): 15-16-15-14-15-15 ..can´t go to max effort..grrr my neighbour knocks on the wall
2) Sandbag (8kg) Pass: 4-4-4-3-4-3
3) Push up with both feet elevated (one foot on sleeping bag): 5-6-6-4-5-5

Can’t wait to try this one tomorrow, it looks like so much fun!! Especially those push ups! :)
THANK YOU sooo much for bringing the instructional pictures back!!!! :) :)

Sooner, rather than later, I’d like to get one of those ugi balls!
My scores were:
Side jump lunge: 24, 22, 23, 24, 25, 25
Passing Ball: 6, 11, 9, 10, 11, 11
Reptile pushups (I really like this exercise, so i switched for them!) 10, 8, 10, 9, 9, 8

Sweaty and it looks like its about to storm here! Cool down and shower time! :D

You know what, i just realized that in the parking zone of my apartment, 
in each parking space, there are car tires, sooo i think sometimes im gonna steal one for a few min to workout! :D :D 

how much does a normal size car tire weight anyway? they are pretty heavy

hi guys!

I’m so sweaty! and breathless!
I used a 5lb weight for side lunge, my stability ball for ball pass(It’s heavy enough for me! lol) and first two rounds of pushups I had one leg up, 3rd round regular pushups, 4th round regular pushups until the last two, when I had to drop to my knees, last two rounds on knees.

side jump lunge (5lb weight) – 28, 27, 23, 21,24, 20
ball pass – 5, 5, 5, 5, 5, 5 or 10, 10, 10, 10, 10, 10 depending on how you are supposed to count!
one leg elevated push up – 9, 8, 9, 9, 9, 11

awesome workout!  OK now I’m going to do sexy supremacy workout(missed it in dec), because I’m on holidays and I have time and I want to see my abs that I work so hard for, or at least flatten my stomach! lol

I had a green smoothie with my breakfast this morning with kale and spinach! If you can’t eat it, drink it!
I am going to have a big bowl of raw veggies with my lunch, probably eggs.  Maybe I should make green tea too!  I’m trying to be good!  lol It’s hard!

have a great day!

I am looking forward to seeing what you eat on a daily basis.  While I don’t think I will have the willpower to eat what you do, it will help me see better what I can do to adapt it to what I can eat!  thanks so much!

That’s so funny you said that, my daughter has one and that’s what I used for the squeeze challenge the other day!   It worked good for that, but I’m going to have to look into adding water for weight.  Great idea!!!

Going to the basement to do this workout now!! BTW…ZUZ, you look extra lean and amazing today…which happens to be 2 days after your cheat day!! You might be on to something…hahah ;-)

This looks great, can’t wait to try it out tomorrow (karate tonight).  Just considering treating myself to either the dip station, ugi ball or sandbag (can’t afford all 3) – what would fellow BodyRockers recommend as the most useful to have??

This workout looks great! I am so excited to try this one tomorrow! I absolutely love this site! Thank you so much!

I think dip station would be best first, unless you have a really good substitue already.  I have a chinup bar so its good for most.  sandbag is pretty easy to make things to substitute,  I have my doubts about the ugi because of the weight, how long would 8 lbs be hard, already seen Zuzana using Freddie’s 10lb one.  I think they are all great, but you have to balance convenence with price for yourself!

Oohh! I can’t wait to see the journal :D…I don’t know if you saw but I suggested this to you about 3 weeks ago on the broccoli fat loss recepie. I’m so glad you are doing this :D  Love you!

yah! for lisa k!

I don’t know, it’s only a couple of minutes, it just seems rude of your neighbours to me.  what do they do tiptoe around all day?  I would recommend getting a rubber backed exercise mat and using it when doing jumping exercises, it muffels the sound a bit.
I used a dumbell and hit the floor with it(on mat) a few times, benefits of having a house! lol

way to go Lisa! Starting  and quitting are the hard parts. Zuzanna’s workouts are addictive so continuing is relatively easy. Keep up the good work!

just do your best javainva.  only bend as much as you can, and you’ll find you get stronger! I had a lot of kee trouble at the beginning.  now I can do lunges to the floor!

Dheana, just saw that you did the 600 Rep w/out… was that INSANE or what?! I did it yesterday- I went back to read people’s times on it and I could NOT believe how some of them finished between 36-38 min’s.!! C r A z Y C r A z Y! I def. felt it all today in my Ashtanga class for sure…nighty, night
Lydia

lol

LOL!!!

Wow I just done this:)
I thought it was going to be easy…lol
I sweated big time;)
These are my scores;
Side jump lunge 28/31/30/30/32/30
Passing Ball 18/16/16/15.5/16/17
One legged push up 10/10/11/11/11/11
Thanks for another great workout guys;)
Looking forward to viewing your daily intake of food Zuzana:)

My scores….
Side jump lunges: 30/30/32/34/32/36
Passing ball: 8/8/8/10/13/11
One leg elevated: 8/10/11/12/12/12
I must admit that couldn’t handle the one leg p/u cause I was using my stability ball and had no control at all, so I maderegular push ups instead =)

oops I counted each pass from the arms to the legs also my leg was elevated on my sandbag for the one legged push ups…

If I haven’t’ said it , I will say it now and if I have said it already I will say it again, I LUV my UGI Ball!!! Here are my scores for todays workout

SIDE JUMP LUNGE28,29,27,28,29,29PASSING BALL13,14,14,14,13,13ONE LEG ELEVATED PUSH UP16,17,18,20,20,2010lb UGI ball

I just did this one.  I don’t have a cool Ugi ball :(

Side lunge jump with a small 5lb ball 
27, 24, 26, 25, 24, 25

Passing ball with a really big yoga ball that weighs nothing
11, 10, 12, 11, 11, 12

One leg elevated push up, I just lifted one leg at a time. 
11, 8, 10, 8, 10, 10 

I am going to get a dip station before I get a Ugi ball. 

your older recipe hot potato post was a wonderful inspiration for a post workout meal today! delicious i didn’t have a tomato so i used tuna with cheese to top it instead. also i used sweet onion instead of green onion. thank you for the recipe very satisfying.

1. Side Lunge Jump 18 20 23 25 26 29

2. Passing Ball 5 7 8 9 12 14

3. Push Up 14 15 16 17 18 19

Need to get something maybe my small step next time for the push ups..just that baby was finally asleep and i didn’t want to make noise moving hings around and not get to do this workout.

This was a good workout. Another day of not feeling like it but did it anyways.
Had this really good home made chicken spinach-basil pesto pizza with tomatoes and barely any cheese and it was fabulous.
prayers gut and gals need it lots of stress right now and trying to make a major decision and working out helps to keep my stress at bay.

Zuzuna looks meaner, leaner, and ripper than ever! true fact!

When I watch your videos and hear the crows, sounds just like my street. The crows – well most birds – just had their babies but the crows make a big fuss. They dive bomb people.

This is my workout for Tuesday

Scores:
side lunge jump (no ball)- 17, 14, 17, 14, 15, 15
passing ball (no ball)- 4, 4, 6, 6, 5, 5
regular push ups- 5, 5, 6, 7, 5, 5

I know my scores are not impressive, but my push ups are getting much better. I’m able to do push ups so much deeper than I could a month ago. It’s exciting because I can see that my goal to get stronger is coming along well. Yay!!

Well done, Lisa!!

Well done to you, too, onthegreyscale!!

No! Don’t shoot it! Maybe you can find a way to incorporate it into the workouts. Every time it crows you have to do so many reps of burpees or something. :P

Hang in there, creedy. Hopefully you will receive the answers you need to point you in the right direction. :)

Hi Guys, 

So I did this workout with my Ugly Ball! :-)  The Ugly Ball is the two square pillows with an ankle weight sewn between them and three trash bags covering this.

Anyway here is my score:

1) 13,15,16,17,15,12 …remember my right knee is bad…
2) 5,4,4,4,4,3 …not the Ugi is my Ugly…a bit harder I imagine to hold between ankles…
3) 14,11,11,11,10,13 …and I had my other foot off the ground…

–Chris

I think the balls would be good if you could add weight to them (like the sandbag). Maybe if they had weighted cores that you could switch out… or you could make a home made one with a zipper and an inner ‘pocket’ to add weight to.

Chris, I love that you called your home made ball an “ugly” ball. ;P Well done on your scores!

my comments aren’t posting where I put them… hm…

score

side lunge jump (no ball)- 22-21-19-21-21-19passing ball (no ball)- 7-10-12-11-12-12regular push ups- 9-11-12-12-9-10-

good job david!
I keep my workout log nearby as close as possible to me so I have time to write my score and get a drink and get in position for next exercise.  and I move it depending on what we are doing, sometimes it’s on a couch next to where I workout, sometimes it’s on the desk next to the waterbottle and sometimes it’s on floor next to my mat,  whichever I think is closer.  I also have exercises all written down beforehand so all I have to write is a number.  for this workout I had my log on my couch next to the dumbbell I was using for lunges, and my ball.  then as I did the exercise I would drop the dumbbell on the couch pick up the pencil write the score and pick up the ball etc.

Hi FatBGone,

Any score is better than non. Push ups take time to master as it takes both a
strong upper body and strong abs to preform them correctly. BTW, scores can be
deceiving. As an example: I could have passed the Ugly between my knees and done
many more of them. In contrast I made the push ups harder by touching my nose to
the floor each time I did a push up and as I said used only one foot on the ugly
(the other was in the air). Not an easy task!

–Chris

Hi FatBGone,

Any score is better than non. Push ups take time to master as it takes both a
strong upper body and strong abs to preform them correctly. BTW, scores can be
deceiving. As an example: I could have passed the Ugly between my knees and done
many more of them. In contrast I made the push ups harder by touching my nose to
the floor each time I did a push up and as I said used only one foot on the ugly
(the other was in the air). Not an easy task!

–Chris

Hi Creedy, 

Exercise will also help clear the mind and you will make better choices afterwords.

–Chris

Side Lunge Jump 29
24 24 27 26 30Passing Ball 6 7 6 7 8 8One Leg Elevated Push Up 13 15 14 15 12 17 (can’t believe that 17 it just about was the death of me!)GREAT workout went so quickly :DFor all these workouts I used my stability ball Im still so desperate to get an ugi ball but can’t find them here in Aus or anywhere that ships to Aus :(

I love your shoes!! =)

This was sooooo cool! :) Thanks! ♥ 

Side Jump Lunge (with 6kg sandbag): 22,22,21,23,23,24 
Ball Pass (with football): 9,11,10,11,11,11 
Push Ups: 8,10,10,10,10,10 

YAY!  I cannot wait for your food journal…thank you.  I have been a fan for a while but I feel inspired with this new diet plan.  I bought my dip station and timer about a month ago so now I don’t have to settle for “similar” movements and this diet plan has me psyched.  My fiance is excited too!  He always acuses me of trying to make him fat (not true I just love to bake and I make everyone else eat it…lol).  We are following the plan together and we feel great!  Btw…downloaded an app on my iphone call MyFitnessPal.  I love keeping track of my food intake, water consumption, and exercise on a daily basis.  Check it out…it’s free!

Awesome workout :D. 
My scores: 21 21 21 21 20 21
                  9  11 10 10 9  10
                  8   9   9  9  9   9 
Was really funny cause, since I don’t have a Ugy ball I had to get inventive. Side jump lunge with a 5 liter water canister, Ball pass turned into Pillow pass, and for the push-ups I used a large pot :D. Was the first time I went in the kitchen cabinet for workout material :p
Stretch time, have an awesome day BodyRockers :)

Ok here’s my scores – used a pilates ball and a 4kg dumbbell but replaced the dumbbell with the ball for round 2 for the passing ball as I feared that the db would fall on me!!!  Ball press was super super hard with such a big ball ;)

1. Side Lunge Jump: 29, 28, 28, 30, 30, 30
2. Passing Ball: 9, 12, 12, 13, 13, 13
3. Ball Press: 7, 8, 8, 7, 9, 8 

Now off to do some skipping to finish.  Perhaps I should try and ‘fashion’ myself an ‘ugly’ ball like Chris L.  Thanks both.  I went to my parents on Sunday and allowed myself a Sunday roast followed by fruit crumble with cream and I payed for it for the rest of the day and following morning with a really upset stomach.  Has anyone else found this on their ‘treat’ day?  sx

Awesome job Lisa!  Well done.  Sx

i did this exercise at 5:30 this morning….here’s my score
side jump lunge: 26, 22, 22, 22, 21, 21
passing ball: 12, 12, 10, 9, 9, 9
one leg elevated push-up: 5, 5, 6, 4, 4, 5

I used a 5 lb home made ugi and am just getting over a flu. My scores:
1) 23, 23, 24, 24, 29, 27
2) 7, 5 ,9 ,9 , 10, 10
3) 7, 11, 10, 9, 12, 11

Thank you!

Side Lunge 22, 21, 22, 22, 21, 22
Ball Pass 8, 8, 6, 10, 10, 10
Push up 11, 11, 10, 9, 9, 12
Continued with 12 minutes of skipping 10/30 intervals

Side Lunge 22, 21, 22, 22, 21, 22
Ball Pass 8, 8, 6, 10, 10, 10
Push up 11, 11, 10, 9, 9, 12
Continued with 12 minutes of skipping 10/30 intervals

LOL – love the new term “Ugly Ball” – very funny…and creative! Nice job being innovative Chris! :)

Nice work Lisa – congrats girl! Trust me, it just keeps getting easier…well, harder and easier – you know what I mean. Give a few days and you’ll be positively addicted! :) But *high fives* for finishing your first Bodyrock workout!

really nice, but not for now, i’m injured. :( 

Niiiiicccceeee! Toughest part is getting the momentum going – and you’ve done it! Lots of us here have had to overcome that initial inertia, but once you get rolling, you’ll love it! Well deserved pride onthegreyscale- keep it up! …and welcome to BodyRock! :)

Niiiiicccceeee! Toughest part is getting the momentum going – and you’ve done it! Lots of us here have had to overcome that initial inertia, but once you get rolling, you’ll love it! Well deserved pride onthegreyscale- keep it up! …and welcome to BodyRock! :)

hmm… this ball-passing was terrible, for me. i could barely figure it out by the time the beeper went off. and it’s sooo haaaard!!
Side Lunge Jump

21    22    23    21    21    21

Passing Ball

2 !   3    3    3    4    4

 One Leg Elevated Push Up

7    8    7    8    8    8

thanks!!

My scores: 
Side jump lunge: 27 28 28 27 27 27
Passing ball: 7 6 6.5 7 7 7 (I didn’t count the passes but each time I had the ball back in my legs..)
1 leg elevated pushup: 13 12 14 12 12 10

Hi BodyRockers, here is my score
1. Side Lunge Jump 23 21 23 22 23 23 (with 2kg Medicine ball)
2. Passing Ball  4 4 5 5 5 5 (So hard with 2kg Medicine ball)
3. One Leg Elevated Push Up 11 in all rounds (did it from stack of news paper)

Did 10 Min skipping  and now enjoying my post workout Pina Colada
Have good day all.
http://www.bodyrock.tv/2010/12/03/pina-colada-post-workout-drink-recipe/

I did this workout with a small ball (I think its 4/5 kg) and the pushups with my selfmade sandbag.

my scores:

21-21-21-21-20-21

6-7-8-8-8-8

6-6-6-6-6-6

all the best

fairy

Hi Lydia, It was insane- but awesome! I can’t even begin to tell you how great I felt afterwards…well, I guess you know! It was my first time and I  finished in 35:49, which surprised me considering how many little breaks I had to take just to catch my breath or let the lactic acid drain from my arms, legs, abs etc! I imagine your downward dogs were quite the challenge the next day!

side jump 20 18 21 21 20 19

passing ball 10 13 12 12 11 10

reg.push up 2 7 7 11 9 8……now for a run!

Just finished this one, my scores:
Side Jump Lunge (with a 6kg backpack): 15/17/17/17/16/17
Passing Ball (with stability ball, i counted each time my legs went down to the ground): 6/6/6/6/5/4
One Leg Elevated Push Up: 5/5/6/5/4/5

FANTASTIC!!

ok this is the first time that I have went for a run after a workout, normally I just do 4 minutes of skipping. I used to run 5 miles a few times a week , but in the last two months I haven’t been running much at all. Today was super challenging! I only did a 1.5 miles and I had to push hard, but I feel FREAKIN GREAT!!!!!

Hi hi dont have Ugi ball, so for Lunge and Passing ball exercise i used a fit ball and for the last one i used an old hand bag whitch i used as sandbag and this time I put inside a (soft but not too soft) rugby ball, so the bag is not really hard to step on and i think it gives a similar motion- feeling as ugi ball. Was great exercise and I felt the difference… Have a nice day everybody… Off to go have a nice shower, lunch and then work….wowo… See you tomorow:)
Side Lunge Jump:25-24-25-29-27-25
Passing ball:12-9,5-8-9-8-8
One leg elev push pu:8-5-6-7-7-7
Plus 500 skips in 6 min 20 seconds 

Yamm-yamm, this was sooo delicious. The ball passing with weights (4.7kg sleeping bag) is so much more challenging. I loved all exercises with this additional jolt. My scores are:
Side jump lunges: 26 | 26 | 28 | 28 | 30 | 30
Passing ball: 7 | 8 | 8 | 8 | 8 | 8
1 leg elev. PU: 11 | 12 | 14 | 14 | 13 | 12

CONFESSION: I have not worked out for FIVE WHOLE DAYS!!!  Brutis conquered me during the recent heat wave on the East Coast of the U.S.  But my 5-days of inactivity ends today!  We have a break in the heat wave, so here are my scores for today:
Side jump lunge; 19 , 21 , 18 ,  17, 23 , 18

Passing Ball: (no weight) 4, 5, 6, 5, 4 , 9

Pushup (mostly from knees, but I managed a couple that were traditional pushups: 8, 7 , 6 , 6, 5 , 6

It felt SO good to move, that I did 4 more min of interval skipping: total skipping was 341.  Phew! That felt good.  Thanks Zuzana and Freddie!  

I really really enjoyed this one, it was an all around awesome workout!
side jump with with 10lbs dumbbell: 25.24.25.25.26.25
passing ball(used a stability ball): 6.7.7.7.7.7
one leg elevated pushup: 9.10.10.9.10.9 ( most of these were regular pushups, but some were in my knees as well)
Thanks for a short workout that kicked my butt!

LOVE the “ugly ball”.  That is awesome!!  :-)

haha hilariously creative!!! hahaha

I’m so sorry about your mom….but I know that feeling you’re talking about.  When you’re a bodyrocker, you know that you’re strong and that you can get through anything.  Congratulations on your awesome scores!!  :-)

SwAeet!! way to represent the 40′s gurl (lol) it was my first also, and I did it in an hour(with MANY breaks! whew) , I did feel great when it was over for sure… but I am going to revisit it again when I am better..!  Awesome job!

you are so creative…thankyou for sharing your idea about making your own ugi ball…if its okay with you i’m going to do the same

Zuzanna and Freddie, thankyou for having the modifications.  This workout I did the modifications.  My right shoulder cracks when I do the pushups, even from the knee.  So I bunched my hand into a fist, made sure my fists were paralell with my shoulders so they wouldn’t crack and did pushups from my knees.  Here are my scores: 1. 17/24(I lost track of time which is why I got more done on this one)/15/17/19/19(no ball)
              2. 9/9/5/6/7/6(no ball)
              3. 9/10/10/9/9(no ball-and ran out of time, only got 5 rounds done for this one)
Thankyou for this workout…and thankyou so much for doing the diet plan..I am going to get back on track and do the diet plan with you stating today(I got off track bc I was on a 7 day holiday). Zuzanna and Freddie, thankyou for all that you do.  I so appreciate your encouragement, your hard work and dedication, and for continuing to inspire and motivate us with so many ideas, thoughts and even posts from others.  This keeps us all going and encourages us to want to keep going, just as you are.    You are a blessing to me, and so many ohers around the entire world.  Again, I pray, God bless you and keep you.  Have a fanastic day.

Just finished and sweated BULLETS! For an Ugi substitute I used my old 10# leather medicine ball, which is actually taped up with blue duct tape – my hubby calls him “Ducky”. He worked well for the Side Jump Lunges and Push Ups, but was too small and heavy for the Pass Offs, so I used my 7# Bosu Ballast Ball for those – works painfully well! ;-)

Here are my scores:

Side Jump Lunges: 27 – 22 – 22 – 19 – 20 – 20
Ball Pass Off: 6 – 8 – 7 – 6 – 6.5 – 6.5 (counting each touch above my head)
1-Leg Elev Push Ups: 8 – 10 – 10 – 8 – 7 – 7 (Chris inspired me to touch my nose down each rep – ugh!)

Thanks for the awesome, quick and fun workout Zuzana and Freddy! 

I’m so glad this one is done and over. It was super challenging for me tho. I initially was going to use my 10lb med ball for all exercises but ended up just using it for the jump lunges. I started off my first set of Passing Ball with the med ball but it would not stay between my ankles so I tossed it aside and used my 13.5lb duffelbal which was a challenging weight but felt good to engage the abs with. I tried the One-leg pushups with my bag but my feet kept getting stuck so I kicked it aside and just did One-leg Elevated pushups the good’ole fashion way lol!

10lbSideLungeJump: 25/23/23/22/23/23 (oooh feel the burn!)
13.5lbPassingBag: 4(stupid ball!)7/5/6/6/4(much better with bag)
OneLegElPushup: 12/12/12/12/10/8

I liked this workout Zuz! It hits you from top to bottom thanks!

Zuzana, you are a training genius! How do you continue to come up with so many new and amazing exercises every week? 

Side lunge jump: 30, 31, 32, 34, 32, 33
Passing ball: 10, 9, 10, 9, 10, 11
One leg elevated push up: 7, 8, 8, 9, 8, 9

I used my rice-filled pilates ball for the lunges and passing ball. I should have gone heavier on the lunges though. I love that exercise for some reason, and I need to ramp up the difficulty. For the elevated push up, I used a wall. Talk about core work! I’m not sure what it would feel like on a ball, but holding a plank off the wall was tough. My son got on to me for walking on the wall, lol.

I want to add my behind hurts today after this workout! 

Booty meets abs workout complete :) I had to do it a little different than Zuzana just because I don’t have an ugi ball like she does. Things I need; dip station, exercise ball, and an ugi ball haha. I’ll buy them after we finish fixing up our house (lord knows when that will be done) so I can make my exercise room look extra good :)

My scores -
side lunge jumps – 31, 31, 33, 34, 35, and 35reps
passing ball – 10, 10, 11, 10, 11, and 11reps
1 leg elevated push up – 9, 11, 12, 12, 12, and 12reps

Now to go do Cardio Abs for INSANITY! I’m thinking of starting insanity after my 10k and take a running break for awhile (well still run but not as often lol) :)

Getting ready to do this, went out of town over the weekend and left my timer!!  I’m going to have to figure out reps to do on these till I get it back.

 I used an 8-lb. medicine ball for the first two exercises and a large fitness ball for the last one (I am hoping that the fact that my ball was much taller than Zuzana’s somewhat explains the lower numbers I got)
Side lunge jump:  27, 24, 26, 25, 25, 25
Passing ball:  8, 8, 8, 8, 9, 9
One leg elevated push up:  6, 5, 5, 5, 4, 5

Welcome, and congratulations!  Well done!

For the passing ball exercise you can also use a Swiss ball. I kind of hate that exercise :D.
Zuzana you’re so funny :)) that bird was crazy loud indeed. He wanted to get on bodyrock too ;).

i can’t wait to do this one it looks great! it combines all the exercises i love- and yes’ i love push ups… :)
unfortunately i wont be able to do it this week and the next coz i’ going to an isolated vacation on the beach… the good thing is that i will be on vacation :)

31 30 30 30 31 30
10 11 10 10 10 10
11 13 13 13 13 16  with herd medicine ball with handles , I had to step off the ball with 1 foot before I could put the other one on it, so it was like elevated side step push up
thanks guys

So I went to the the gym to do this workout to use the medicine balls there, and as I was leaving one of the trainers came up to me and asked, “Hi I just wanted to ask…are you a bodyrocker?!”  She recognized the workout and we were so excited to meet a fellow bodyrocker, and I think we may start working out together :)

DATE

REPS

NOTES

26.07.2011

1. 22,17,19,21,19,19

2. 4,6,5,6,6,6

3. 7,8,8,9,9,8

Ex.1 did it 
with box from protein 4.5kg

Ex. 2 & 3 did it with 2x cushons 3kg

Hi Sara,
It actually came with the house so I’m not sure!

I’ll be away as well next week without internet too Tamar ;) Enjoy your vacation!

pfffff…. I’m not inspirated today. I’ve been procrastinating my workout for hours… I should get dressed up and just do it.
Just do it! just do it! just do it! just do it… don’t think about it and JUST DO IT!!!

I promise to post my reps afterwards and tell you how I feel ;)

I must say after 4 months bodyrocking that the after feeling is the best thing I can give to myself everyday without depending on anybody or anything, just myself…..JUST DO IT! hehe

Go Go Go!!! =) 

Side Lunge Jump; 29, 29, 28, 29, 29, 29Passing Ball (no ball); 13, 12, 12, 11, 11, 11Push Up 11, 9, 9, 7, 8, 7I absolutely loved this workout! Thank you!

Yeah, the last exercise was amazing – for this exercise I used a few of my pillows. For the 1st exercise I wanted to use my sandbag, but I used it just for the first round, then I used my own bodyweight. For the 2nd exercise I wanted to use the balance ball, but that was too big *haha* – then I also used my own bodyweight at the third round :D

Anyways, here are my scores:
1. Side lunge jumps: 26 25 30 28 30 28
2. Passing ball: 6 5 9 11 10 10
3. One leg elevated push up: 5 8 7 8 9 9

thanks for this new great and challenging workout :)
great evening to everyone!

btw:Zuzana, I love the pants – they look so cute!!

Hi Bodyrockers,

Here is an image of the Ugly Ball and it’s construction.  I think it I had a couple more pillows I would have  made a bigger sandwich as this isn’t really enough of a ball at times.

–Chris
PS More at : http://www.flickr.com/photos/41740772@N06/?saved=1

Hi guys, did this workout this afternoon. Man it was heavy… I couldnt do the passing ball exercise with my pillow, it was to heavy. I believe my pillow stuffed with weight might be heavier than 8 pounds. I did the exercise whitout the pillow. Still it was heavy..

1. Side Lunge Jump: 22, 16, 16, 13, 16, 18
2. Passing Ball: 2 ( with pillow), 6, 5, 5, 5, 5 (rest whitout pillow)
3. One Leg Elevated Push Up: 4, 4, 5, 4, 4, 6  Found this one extreme for my abs, liked it :D

So.. here are my reps

As I don’t have an ugy ball I just put on my backpack with 4/5 kg and did the side lung jump with it. For the passing ball I just did it with the stability ball and for the one leg elevated push up I did push ups which are challenging enough for me (more than challenging! the last rounds I did begginer variations on my knees :) )

1. Side Lunge Jump (24, 21, 20, 22, 19, 17)

2. Passing Ball (11, 10, 9, 10, 12, 11)

3. One Leg Elevated Push Up (7,11, 10, 11, 11, 12)

As for the feeling—->  I feel completely energized… and proud!!! My diet has been very good lately as well… another day bodyrocking with you.

Thanks to F&Z… Thanks to all the bodyrockers for our mutual support!!

The Pink ball is 8lbs :)

This went up without our knowledge – we heard about it from you guys – at least they are offering a discount for BodyRockers. We have asked them to take down the pictures.

Hi – just follow the site :) Do new workouts when they appear and pick from one of the hundreds of older workouts on the days when we don’t update with a new routine.

Very Cute!

This is my favorite one in a while. It went by so fast, and I LOVE the passing ball.

Side jump lunge: 23, 25, 25, 25, 22, 23 (did first set with sandbag but my back kind of hurt so I did bodyweight for the rest)
Passing ball: 8, 10, 12, 11, 12, 11 (I just used a kickball…don’t have an exercise/weighted ball yet!)
One leg elevated pushup: 5, 6, 10, 10, 5, 6

I did five minutes of 10/20 skipping afterwards. I started skipping several months ago and kind of stopped, but this really made a big difference. The five minutes definitely wiped me out so I’m looking forward to getting better!

Great job! Welcome!

Love it!

Used my 8lb. medicine ball. Was tricky for pass the ball, because it was hard to get a good grip on the ball with my legs and so I had to really wedge it between my feet.  Will have to consider getting an Ugi ball if I’m going to do this exercise on a regular basis.  I even tried it with my sandbag…one rep was enough to know that it was a bad idea!
Side Jump Lunge: 25-23-22-23-23-22
Passing the Ball: 8-8-9-8-8-8
One Leg Elevated Push Up: 10-13-13-12-12-11
Fun workout.  Went by super fast.Did 8 Rounds of 10 sec. Rest + 30 sec. skipping. Averaged 70 skips each 30 seconds.
Plus 5 forward grip Pull Ups. And Stretches.

Used my 8lb. medicine ball. Was tricky for pass the ball, because it was hard to get a good grip on the ball with my legs and so I had to really wedge it between my feet.  Will have to consider getting an Ugi ball if I’m going to do this exercise on a regular basis.  I even tried it with my sandbag…one rep was enough to know that it was a bad idea!
Side Jump Lunge: 25-23-22-23-23-22
Passing the Ball: 8-8-9-8-8-8
One Leg Elevated Push Up: 10-13-13-12-12-11
Fun workout.  Went by super fast.Did 8 Rounds of 10 sec. Rest + 30 sec. skipping. Averaged 70 skips each 30 seconds.
Plus 5 forward grip Pull Ups. And Stretches.

With a 9lb makeshift Ugi I did:
Side Jump Lunge           24 22 18 20 20 21
Passing Ball                   5   7   6   7   8  6
1-leg Elevated Pushup     8  10  8   9   8  8

Said the raven ‘Nevermore’

I like the name chris! lol  good job!

I will do this one when I get my medicine ball. I did the Run the World Workout today. This is a great bodyweight workout.

I looked at your other pics and that chin up/dip station is impressive!

When I first started doing Zuzana’s routines I couldn’t do even 1 proper pushup. You are not alone. For now try to do one of Zuzana’s routines every other day, they are full body strengtheners and will help you build muscle. Do the best you can. After your workout eat a recovery snack that includes good carbs (veggies) and good protein (lean meat/whey powder). At this point your muscles are most receptive to protein you ingest and eating now will boost your results. Personally, I have found a short yoga routine in the mornings compliments these workouts as they help speed recovery time by stretching your muscles. Holding downward dog will also strengthen your upper body. 

http://www.youtube.com/watch?v=LP9IFX-Agt4
Try this short practice.. It’s going to be hard, and it’ll take a couple times through for you to be able to keep up. There are other (beginner) videos on youtube, but this is my favourite. I love Adi almost as much as Zuzana

 That Ugly Ball is priceless. I wish I was as creative with my gym equipment.

(I’m just really good at finding way cheaper versions of stuff)

 There’s an alternative where you use a Swiss ball for the pass the ball. Might be easier to use that until you get a soft medicine ball

what’s that in metric? About 4kg?

We usually get a new routine up every other day (sometimes more frequently) – on the days when we don’t update with a new routine just go back and choose an older workout. We suggest working out 5x per week :)

Thanks for your suggestion!  I thought of that but my swiss ball is too big; I prefer to keep my legs not much wider than hip distance for this exercise and I wanted the extra weight challenge. It worked well, it was just a bit scary at the beginning in case the medicine ball should fall on my face! 

Very funny Chris_L!

I know it was on your facebook page but I think the password for bodyrockers shoud be BRUTUS!

For the jump lunges I used a gallon water bottle (about 10 lb), for passing the ball I used a sofa cushion, and for the push ups I used my edition of the complete works of Shakespeare (sorry old chap!). It has a smooth cover and was slipping around on the carpet, so I had the stability challenge there too. :)
Side Jump Lunge: 25, 25, 24, 24, 25, 25
Passing the Ball: 7, 7, 6, 8, 7, 7
One Leg Elevated Push Up: 8, 9, 9, 8, 9, 8

Lulu Lemon!! Best workout clothing but pricey. If you’re a personal trainer at a gym you can bring them your pay stub and get their “research and development” discount which is 15%. But if you don’t want to spend more than $15 on a good quality bra, I have a collection of Target sports bras and they are GREAT, they last forever and they have a million colors and come out with new patterns all the time. Not as sexy as Lulu Lemon but practical and good quality for a tight budget.

that is so cool!  :)  i get comments “Hi, are you crazy?”

I forgot about that 600 rep workout!! Probably because it murdered me and I only did half. I’m gonna do it again and see if I can do the whole thing this time!

Just thinking out loud….I was playing a board game with a 12-yr old friend the other day.  She does “facetime” with her cousin that lives 400 miles away, and the friend joins in the game.  Hmmm, imagine lots of bodyrockers syncing up.

Glucosamine-chondrotin and fishoil to help those joints! And stretch your quads and hip flexors and try as best you can as Tee says and you will get there!

Loved this one, I was dying but pushed through it! AND you’re hilarious. And its so true, I you can’t think straight or talk normally after pushing your max in these workouts. But it’s worth every sweaty delusional minute for the results.

Side Jump Lunge: 27, 27, 24, 25, 26, 25 (w/8lb dumbbell)
Passing Ball: 10, 9, 7, 6, 6, 5 (w/8 lb DD didn’t pass it, just kept it in my hands)
One Leg Elevated PU: 12, 10, 8, 7, 8, 8 (on an aerobic step w/3 risers)

I felt the 1 leg elevated push ups SO  MUCH in my core it was wonderful!

I’m still struggling with my push ups, had to do normal ones and then drop down onto my knees for the last two rounds.

Jump Lunge: 23, 24, 24, 25, 27, 28
Ball Pass: 8, 10, 10, 10, 10, 9
Push Up:  10, 13, 13, 13, 13, 11

Have a great week, everyone!!

Hi, my score was:
-with sandbag 21.21.20, without it25.25.25
-8.10.6.11.11.11
-4.6.5.6.6 hard!
plus I did 50 knee raises :D

Hi, my score was:
-with sandbag 21.21.20, without it25.25.25
-8.10.6.11.11.11
-4.6.5.6.6 hard!
plus I did 50 knee raises :D

Did this one today and was sweating buckets! :D Loved it! My scores were:
Side jump lunges (just body weight): 30/30/32/32/32/32
Passing ball (or pillow for me): 7/7/7/7/7/7
One leg elevated pushup (Used my stairs for the first round, switched to reg pushups and eventually was doing beginners): 8/9/11/9/8/9
Another great workout :D thank you so much!

Zuzana, you’ve mentioned eating within 30 minutes of waking up but is it okay to workout on an empty stomach first?  I don’t always have time to workout in the morning and I sure don’t have time to digest my breakfast before I work out.  What’s best?

if you donˇt want to eat before or you dont have time to eat at least one hour before working out, you should get some sugars, approx 40 grams at least 5 minutes before workout. that´s what a specialist nutrition doctor told me, to protect the brain functions etc..

Hey guys!

I’m pretty new to Bodyrock, actually found it on Pinterest (gotta love Pinterest!) last Friday, was a little intimidated and started with the “Cardio Core and Legs” workout on Saturday anyways. Maybe shouldn’t have started with a long workout, I wasn’t able to walk for 2 days. :o) Finished it and was proud of myself.

So I did this workout today and had to minimize it BIG TIME. So since I don’t have an UGI ball (I donÄt even think you can get it in Germany yet) I did the Side Lunge Jump without it (forget to take my reps with me to work so I can’t share. Bummer…), I couldn’t even do the “Passing Ball” without the ball and just did crunshes and since I’m not capable of even doing regular Push Ups I did those on my knees.

These workouts really show me how a job sitting at a desk and general lazyness effected my body. I knew I wasn’t in shape, but – BOY! – am I not in shape!! I used to be really active and nice and toned but this stupid sitting around all day…. Oh well. I finished both workouts though and feel pretty good and am extremely motivated to keep on bodyrockin’! Thank so much for sharing with us, Zuzana and Freddy!

I’m going on a short holiday too :-), flying out to Munich this afternoon. No beach, bad weather, no internet, but I expect some serious weight lifting in the form of pint glasses ;-).
Have a good time the both of you!

Hi Sandiegorocks13,

Excellent idea and I will call it http://www.ruckusbodyworks.com!

–Chris

Hi HeatherKirby,

That reminds me:  The ankle weight I had around (but any weight would work), the two pillows were 3 dollars at Goodwill, three trash bags and the thread not sure how much they would be and to lazy to figure it out.  I bet an expert finder of cheaper stuff like you could come up with all this junk for under 5 bucks. 

I think one of the folks who went the comforter route should give up some details and maybe a couple images.

–Chris
PS  Bought two more slightly smaller pillows and stuffed them in with the others.  So now the Ugly Ball is seriously fatter and maybe 20 inches instead of the slim 16 or 18 inches of the beautiful pink Zuzana Ugi!

I think your ingenuity tops my talent big time.

So for today i did the hot viral sweat workout! i have a big list of old workouts i want to do….so when zuzanna and freddy don’t post a workout, i just pick an old one from my list! its great!

i made your AMAZING protein granola bars over the weekend and brought them to my friends ( who wouldnt be big into fitness lets just say) and they loved them! they were so surprised wen i told them that there was protein in them and that they were healthy, they thought that they were choc brownies!

my scores today were:
side jump lunges with 10pound weight-38/31/32/31/30/30
passing ball( i used a basketball and counted every two passes as one rep)- 6/7/7/6/8/7
one leg elevated push up( OUCH!)- 10/12/9/9/8/10

I have a question….i haven’t been sleeping well at all. Could it be that i work out too much? i workout 5-6days a week and just one workout on those days. Do you think my body just needs to rest a bit or something? I am thinking if maybe i just rest my body for a few days, i might sleep well again….anyways if someone could help me out that’d be nice, thanks!

hey, im not sure if this will be any help! but a couple of months back i cudnt sleep at all after my workouts because i was doing them far to late, instead i did them at around 8.30-9pm and finished and showered by ten. after that i would relax doing something like watch tv or read to relax my body and my mind and after i began doing this for a week or so i slept like a baby, x

We like working out more than reading….it’s not a crime! Great job w/the reps!

You’ve come to the right place Lisa! Welcome!

Great job Katina! *high five*

1. Side Lunge Jump (17, 15, 15, 15, 14, 12) with 2-20 pound dumbbells

2. Passing Ball (10, 10, 8, 8, 8, 7)

3. One Leg Elevated Push Up (12, 10, 10, 8, 8, 5)

Hey guys, planning on completing at least 2 workouts for today to make up for monday and tuesday’s missed workouts. Just finished this one and pheeeew!! Dripping with sweat!!

I had to make a few modifications as I don’t have the Ugi ball. Instead I used two 10lb dumb bells for the side jump lunges and only one 10 lb dumb bell for the “passing ball” exercise…however, I had to switch it up after round 2 because I couldn’t rasie the weight from my feet back to my hands! Instead I kept the weight in my hands and raised it to meet my feet then back to starting position. Here are my scores: 

1) Side Jump Lunges: 24,21,21,16,17,15…phew!
2)Passing Ball (or weight in my case): 11,11,10,10,11,10
3)One Leg Elevated Pushup: 10,12,11,11,7,10

On to the next one…………..happy bodyrock’in everyone!

Welcome!!!! You’ve come to a great place for workouts, fitness, food and fashion advice!! (3 of my most favorite things!! lol) And best of all? We’re all here to support one another….and don’t be so hard on yourself – “fat bum” etc…as far as I’m concerned you’ve made the first step by trying one of Zuzana’s workouts…a few more and you’ll be hooked!! 
Best of luck with your journey!
Tammy :) 

This is definitely one of my new fave 12 min workouts!!!  It targets everything and you really feel it in your abs.  Went out for a 35 min run afterwards!

Side Jump Lunges (no Ugi ball): 22, 18, 17, 17, 17, 18
Passing Ball (no Ugi ball, just passed arms through legs:  12, 10, 10, 10, 10, 10
One Leg Elevated (on sandbag) Push Up: 11, 11, 11, 10, 10, 11

Ciao!!!

im jealous your in Oahu! :)

Oh wow, I would love to workout in paradise with you Holly!

guys, i cant wait to feel that burn in my legs again.  i cant wait to do jump lunges!! i cant wait to do them until my legs feel like they are going to combust and im going to collapse.  I miss bodyrock.  bodyrockers enjoy the burn, i cant wait to feel it again :)

Finished!
I used 3kg dumbell for Side Jump Lunges, regular big balance ball for the Pass exercise, and I did one legged pushups instead of Ugi ones :)
I used to hate side jump lunges, they made my right knee hurt, hope it is gonna be fine after today’s set :)
My score:
1) Side Jump Lunge: 29-29-29-27-26-28
2) Balance Ball Pass: 9-9-11-11-10-10
3) One Leg PushUp: 7-7-7-7-6-6

A little dead over here! :D
I had a pretty hectic day yesterday, didn’t get the apartment I wanted (sigh), but looking for another one. Both job interviews went well, the second one was AWESOME, they are gonna call me till the end of the week, so I am hoping they will give me the job. Fingers crossed!!!

Finally, I did it. I decided to challenge myself ))))) i used 5 kg bottle in all 3
exercises. my scores are: side lunge jumps – 24, 24, 24, 23, 24, 26.
passing the ball – 8, 9, 8, 9, 10, 10. one leg elevated push up – 10,
10, 10, 10, 10, 11.

I AM LOVING UGLY BALL :D I don’t want UGI anymore :D Ugly was acutally a nickname for my old dog Barney, I called him Ugly, but he was so cute and nice. I dunno why but when I see a dog, I never say: Look, a dog. I always say: Ugly! :D 

Hi Nina,

Glad the interviews went well and you will find a better apartment than the one you liked.  Hey, we all have our fingers crossed and you in our positive thoughts always!

–Chris

Hey everybody,

I modified the whole workout a little. Here it is:
I did 27 rounds with 30/10 sec but used no weight.
1. side Lunge Jumps: 33 33 32 33 33 34 33 31 32
2. Leg raise and toe touch: 11 9 11 11 11 11 11 10 10
3. one leg elevated push ups with a little chair: 6 7 8 8 8 9 9 8 8

Veeery sweaty. Now I do my 20 min jump rope free style.
Bye bye :)

Hi Janessa,

Lots of things effect sleep.   I wouldn’t put it down to much exercise unless maybe it’s very late at night as bootsx suggests.  You might try melatonin or if you drink  caffeinated drinks cutting them out earlier in the day. 

Stress can be a really big factor as well and exercise can actually help to reduce that. As Zuzana has said many times you can have a strong feeling of well being after working out and a shower.

I hope this helps,
–Chris

Did a warm up 5 mile hill run.
No ugis in sight, so my modification was a couple of ankle weights (5 lb each) and a 10 lb dumbell.  I looped the ankle weights  loose and used it as handles for the lunges.  Then for the ugi pass I stuck my toes into the ankle weights and held the dumbell over my head and did V ups so I hit arms and legs simultaneously.  I used a low stool for the push ups.  I set my timer wrong so I only did 4 rounds and it felt like I needed more so I did 5 pull ups and 20 push up to V up on the exercise ball and a few challenging hanging ab exercises.  Then I realized I had missed a couple rounds so went back and did that too.  Ready for the ocean now  :)
lunges: 23-25-25-25-26-25
V ups with weights: 10-11-9-9-10-9
push ups: 21-20-19-20-22-19

Hi teecomb,

Freddy and Zuzana even before having a Bodyrockers section let me post a couple articles on DIY equipment.  And before they moved from Canada to Malta they used thrift store/yard sale bought hardware!  You know I think the Lights are pretty cool people!

Take care,
–Chris

Hi Nina,

I love the name only because it very aptly describes the object I made! :-) 

If a person can afford a Ugi I would say go for it.  They clearly spend considerable time designing a nice looking functional piece of high quality fitness equipment.  I checked on similar coated vinyl/poly fabrics and they are very pricey per yard and that would just be the outer shell!  So I can sort of see how they arrived at something like 130 bucks as the price.

But, if you’re a student or under employed I think something like the Ugly Ball is just right for price and usefulness.  It isn’t a Ugi and will sometimes disappoint you when you workout with it.  Still with some creativity you could give it a nice covering and make it less ugly.

On dogs: I know what you mean all canines remind me of my first puppy I want a dog again maybe like Charlie.  But, I guess from what Zuzana has said German Pinschers can be hard to bath and maintain discipline with as they are really smart.  She probably has a slightly different opinion on their intelligences! :-)

–Chris

I don’t have one of those fancy balls and I usually just use dumbbells but envisioned dropping them all over the place for the second exercise so I used a giant bag of charcoal we just bought for the grill.  It worked until about round four.  Then I looked like a chimneysweep and had to just use the stability ball.  But it made me laugh and was a great workout.  Thanks!

I don’t have one of those fancy balls and I usually just use dumbbells but envisioned dropping them all over the place for the second exercise so I used a giant bag of charcoal we just bought for the grill.  It worked until about round four.  Then I looked like a chimneysweep and had to just use the stability ball.  But it made me laugh and was a great workout.  Thanks!

wow when i see those beautiful scores i really need some improvement.
side lunge with juice can 11.16.18.17.17.17
passing juice can: 4.3.4.5.4.4
one leg elevated p ups on a pile of books always slipping away grrr!:5.6.6.7.6.5

wow when i see those beautiful scores i really need some improvement.
side lunge with juice can 11.16.18.17.17.17
passing juice can: 4.3.4.5.4.4
one leg elevated p ups on a pile of books always slipping away grrr!:5.6.6.7.6.5

I don’t plan to buy an Ugi, but I do plan to devise alternative workouts that will surpass the Ugi in difficulty!

don’t worry mike I’ve been doing this over 6 months and after the 4th set I was on my knees too!  lol

Side jump lunge 21, 21, 19, 20, 20, 19
Passing Ball 8, 10, 9, 8, 9, 7
Ones legged elevated push up 12, 11, 12, 12, 11, 9
Thank you Zuzana and Freddy.
Still using my sons basket ball with my leg weights wrapped around for an Ugi ball.  : )

Hi Janet,

Well, see you’re one of those creative folks who like a challenge!   I could afford the Ugi and probably at some point will buy one.  If nothing else to compare the Ugly with the Ugi! :-)

Weren’t you the first person to suggest the pillows and weight or the water filled ball?

–Chris

Side Lunge (20lb bag): 22, 23, 23, 22, 21, 21
Pass Ball (without a ball): 11, 9, 10, 11, 10, 11
One Leg Elevated Push-up: 13, 10, 10, 10, 10, 11

This was great! REEEAALLY great for the abs!  
I used a homemade “ugly ball” with 10 lbs weight.

side lunge:25-22-21-22-22-21
pass ball: 7-8-8-8-7-8
one leg elevated push up: 11-10-10-11-10-9

I’ve been bodyrocking for a few months now and this is the first time I’ve truly pushed myself. I feel AMAZING and really happy!!! It totally makes the difference in how you feel after your workout between doing ‘just enough’ or actually doing it with proper technique and at your best. :)

I did the workout with my 3kg medicine ball. My scores were:
Side Jump Lunge: 30, 32, 35, 37, 39, 43
Passing Ball: 6, 5, 5, 5, 5, 6
One elevated push up: 5, 7, 8, 8, 8, 9

I love what bodyrocking does not only to your body but also to your state of mind =]

I’ve been bodyrocking for a few months now and this is the first time I’ve truly pushed myself. I feel AMAZING and really happy!!! It totally makes the difference in how you feel after your workout between doing ‘just enough’ or actually doing it with proper technique and at your best. :)

I did the workout with my 3kg medicine ball. My scores were:
Side Jump Lunge: 30, 32, 35, 37, 39, 43
Passing Ball: 6, 5, 5, 5, 5, 6
One elevated push up: 5, 7, 8, 8, 8, 9

I love what bodyrocking does not only to your body but also to your state of mind =]

Hey Holly, I’m in Australia but will be on Oahu end November. Love to work out out with you !

Hey Holly, I’m in Australia but will be on Oahu end November. Love to work out out with you !

I love this workout! Is there anyway to download it?

I love this workout! Is there anyway to download it?

Oh I feel soooooo bootylicious after this workout!!!

Thanks! Good advice! :)

Thanks! Good advice! :)

You’re competing with yourself, not others :) So, be proud of your scores and your progress :)

Did this workout yester and LOVED IT!! I used my 10 lbs. medicine ball and it was very challenging. The Passing ball exercise, it was hard to keep the ball between my ankle ,so I ended up using my knees instead. One leg push up…ouch!! My biceps are sore from the workout I did the other day and I could really feel the burn in my abs :)SideJumpLung(10 LBS.) : 24/22/22/22/23/23
Passing Ball : 6/8/8/7/6/7
One Leg Elevated PushUp : 10/9/9/7/7/8

My abs are SORE today..can’t even laugh…it hurts LOL

I did little modifications as I don’t have a UGI ball
Regular side lunge jumps, toe touches, and crossed legs push ups

Side lunge jumps 27/27/27/27/30/29
Toe touch 10/10/11/11/12/12
Crossed legs push ups 5/7/6/7/6/7

I really need to improve in push ups

Thanks for this very dynamic and great workout <3

Keep the sweat ! and smile ;)

Did this yesterday all body-weight, but still getting back into bodyrocking (see if i can find something that substitutes as an fit-ball):

1) 26, 29, 29, 30, 29, 28
2) 8, 11, 11, 11, 12, 12
3) 11, 11, 10, 10, 9, 11

i seem to like the 12 minute workouts as well as the time challenges more..

side jump lunge: 22, 24, 25 (1st 3 rounds with 5lb dumbbell), 25, 27, 27 (no weights)

passing ball (i used my big stability ball): 6, 6, 6, 5, 6, 6

commando pushups since i didn’t have a ball: 7, 7, 6, 8, 7, 7, 8

so, no ugi, but I used a 10 lb dumb bell for the lunges, a regular exercise ball, which is bigger than the ugi, so you do have to squeeze hard to keep it in place, and a bosa ball for the elevated push ups…don’t wack your knee with the dumb bell while jumping…it really hurts

1/ side jump lunge 30-29-30-29-30-29
2/ passing ball 12-12-11-12-11-11
3/ one leg elevated PU 11-12-11-11-11-11

thanks for the excellent work out guys

Heheh, thanks!  I do like reading too, though. When I was a kid I’d combine the two, doing one-armed cartwheels with a book in my hand, or hanging from my knees from a homemade trapeze, reading until the blood rushed to my head too much, then I’d cherry-drop off and land on my feet – still reading. :D Good memories! (I was a bookworm AND a tomboy.)

First workout in 10 days!!!!!!!! I’m so stoked to not be sick anymore!! I don’t have an ugi ball so I got creative. Here are my scores:

1.Side jump lunges with 5lb free weights- 25,24,25,24,24,24
2.Leg lifts and V-crunch- 9,8,8,9,9,9
3.One leg push-ups- 13,9,9,8,8,8

I’m back in the game bodyrockers!!!!

I was sweating today before I even started working out…what a mess when I finished!!

Side jump lunge 18,18,18,18,20,18   2 5lb weights
passing ball 8,8,9,10,10,10  stability ball
one leg elevated push up 7,6,6,7,6,6  used a short storage container that was a little less than a ft tall.

I was able to do ALL of the push-ups the right way.  No knees and they were all elevated.  Felt REALLY proud of myself.  My arms are really starting to get a lot of definition in them…whooo hoooo!!  I’m surprised now how much I feel the push-ups in my abs, I had no idea really push ups (no knees) worked your abs so much!

your scores are incredible on the side jump lunge…I felt like I was pushing to my total max and was doing about half what you were…VERY NICE JOB!!

Just did it this morning and here are my scores:
Side Lunge Jump (with 8lbs dumbbell) 23-22-21-22-23-23

Passing Ball (with weighted big stability ball) 6-6-5.5-5-4.5-5 (I counted passing the ball from hand-leg-hand as 1 rep instead each passing)

One leg Elevated Push Ups (I used my small ottoman chair) 10-9-9-9-9-8

I had a good workout on Thursday…I didn’t do any BodyRocking but I had the BODYROCK spirit! LOL.  I did 30 minutes on the treadmill, 10 minutes of skipping intervals and about 30 minutes in the pool.  I did this workout yesterday (Friday), it felt great….and I followed it with “Death To Fat” workout.
My results:
Side Jump Lunge (using 25 lbs Sandbag)= 27/25/21/22/25/25
Passing Ball= 6/6/5/6/6/6
One Leg Elevated PushUps= 11/11/11/10/10/12 (My lordy these were tough!!!!)

no such thing as lame! It’s either done or not!

Adidas and Nike offer the kind of high impact workout bras you are looking for

It’s really hard to get people you know (e.g. family and friends) to take advice, tried so hard to get family and friends to start bodyrocking..I’ve had more luck with strangers I’ve just met.

It’s really hard to get people you know (e.g. family and friends) to take advice, tried so hard to get family and friends to start bodyrocking..I’ve had more luck with strangers I’ve just met.

I did this WO again today + I didn’t think too much & did another 20 Burpees for Erin !!! YAY !!!

Thanks for all of your positive encouragment !!! Keep rocking !!!

<3 BR Beth

This workout was perfect for me today, since I injured my foot and can’t even walk without pain :(
So no Burpees, High Knees or other jumping movements for the next week. I have no Ugi, so I made regular 1-leg push-ups, since I find them killer, too!!!

Side Jump Lunges (8 kilo dumbell) : 41-43-41-43-42-45.
Passing (foot)Ball : 8-12-12-12-14-15.
One Leg Push-Ups : 22-23-24-22-21-22.
I added:
100 Side Crunches, 200 Ab Pulses, 200 Ball Squeeze & Hip Thrusts & 50 Half Pistols.

Have a great day, friends :)
Love, Maria

Hi Maria, even with a sore foot your scores are amazing. what happened to your foot sweetie?

Thank you so much, dear girlfriend :) 
I have actually no idea what quite happened. I have been walking around in some lousy wellingtons during the whole festival. and suddenly the outer side of my left foot started to become sore. It has only gotten worse and my poor foot is all swollen now. I must have been walking weirdly on my foot the whole time. It really sucks, since my doc just told me I need to rest and cool it down all day in intervals. So no work (waitress job!), walking or hard bodyrock for the next 5-7 days. Sigh! – Enough about me!!!
How are you, sweety?
Kisses from Maria 

I did this workout yesterday, and forgot to post my scores. So here they are:
Side jump lunge: 26,24,26,25,23,23
Passing ball: 9,8,9,8,8,8
One leg elevated push-up: 10,6,7,7,7,6
Plus 20 mins of skipping!

1. Side Lunge Jump 25,28,26,25,27,27
2. Passing Ball 8,8,9,8,8,9
3. One Leg Elevated Push Up 9,9,12,8,9,10

Loving every moment……Thank’s:)

Are you sure this has nothing to do with those extra large champagne bottles your younger sister bought….lol

On a serious note you have to promise me to listen to your body and your doctor,  rest and recover and you will come back stronger than ever. I know it sucks but we have to take the good with the bad in life, I am only just learning to take my advice…lol

Are you sure this has nothing to do with those extra large champagne bottles your younger sister bought….lol

On a serious note you have to promise me to listen to your body and your doctor,  rest and recover and you will come back stronger than ever. I know it sucks but we have to take the good with the bad in life, I am only just learning to take my advice…lol

Finally, I did this workout today. My scores are :
Side Lunge Jump with 10lbs Medicine ball 25-25-25-25-25-25
Passin ball 9-9-9-88-7 (very tough with the ball)
One leg Elevated push ups 11-11-11-11-11-11
Thanks

Hi Zuzana_s,

A beach ball full of sand would weight quite a bit.  People have made their own medicine ball out of  old basketballs and soccer balls.  You can search for DIY stuff like that and find video instructions, etc.  When I get some time I plan to make a better Ugly ball which will be less ugly and more ball like maybe even more Ugi ball like. :-)

–Chris

So my first bodyrocker workout in a few weeks. I have been focusing on weight training, but I missed working out with Zuzana, and fellow body rockers. So I got up and did it outside in the glorious weather. I had to adapt and use a big ol’ pilates ball, for the passingball exercise, and the elevated push ups were of my garden steps. Scores as follows
Side Lunge Jump = 22,23,25,25,22,24 (10kg weight)
Passing Ball = 8,9,9,9,8,10
One Leg Elevated PU = 5,6,6,4,4,5

Feels great to be bodyrocking with you again!!!

@acac61484a6bf6e78111405b93dd6af6:disqus  is right, definitely take the time to recover! I NEED your numbers to motivate me @d7086caed004c5dcd963452cb7f1e9c5:disqus .

I did this one yesterday but am only getting around to posting now. I couldn’t hold my ‘weighted sleeping bag ugi’ and keep my lower back on the floor at the same time, so I switched to a regular stability ball for the passes. I counted 1 each time it hit the floor.
side lunges: 21, 20, 20, 20, 20, 20
passing ball: 4, 9, 9, 12, 11, 11
elevated: 6, 8, 8, 9, 9, 9

That sleeping bag idea is genious :D Wise camping woman, ha ha! Thanks for the inspiration! What do you put inside as weigth?
Love, Maria

I promise you, ladies! I DON’T wish to be handicapped longer than neccesary ;) Thanks for your sweet love and care, it means hell of a lot to me!!!
Love, Maria

Adorable…. THANK YOU <3

I did this one today after “Balls of Fury Wo”.
I had 7 days rests, and my body feel this lack of training!
My shoulders are in pain with yersterday’s workouts, and I realy feel a lack of shape to my body…:(
Well, for this one my score is :

Side jump lunge (5kg) : 33.30.33.34.33.36
Passing Ball : 14.14.14.12.14.16
One leg elevated push up : 13.14.14.14.15.16

I know how intense those bodyrock cravings can be, but you have to sit on the side lines till you are 100% better. This is coming from a frootloop that did two workouts back to back with raging fevers and doing a workout when in severe pain in both my legs. I promised hubby there would be no third time:)

I think most people feel that Zuzi’s workouts arent long enough. To them, an hour on a treadmill or bike sounds better than say, 12 minutes of this. They dont think its enough. If only they’d just try ONE bodyrock session, they’d know how much it takes to just push through it and how much it works. Oh well!

Okay, okay that really was killer – it didn’t help that I decided to double this before I knew how hard it was going to be and I was using a 12# ball – So 24 minutes and 12 rounds of each exercise later, I’m glad I did it, but dripping in sweat and thought I might die during the workout!!

Side J lunge w/12# ball:  25-23-22-24-22-22-23-24-23-22-22-21
Pass Ball w.12# ball:  6-8-9-9-11-10-11-10-11-10-10-10
1-leg Push up:  9-10-11-11-11-10-10-10-9-10-9-10

All I have to say is holy cow!

Freddie and Zuz – this workout rocked!! :) Dont have an Ugi or an Ugly – just use a small backpack (one that usually holds a hydration pack) with my dive weights in it – seems to hurt enough!
Thanks for another morning of pain for awesome gain!! :)

I did this workout twice the second time didn’t go as well so I went to the beginners push ups but tried to do only tricep push ups.
Side Jump Lunge 
20, 24, 20, 25, 25, 25 (10 pnd weights)
Passing Ball instead of a ball I used 5 pnd weight 
5, 8, 10, 7, 8, 11
One Leg elevated push up
7, 5, 8, 9, 9, 13=(beginners)

Side Jump Lunge 25, 25, 25, 28, 23, 26(10 pnd weights)Passing Ball instead of a ball I used 5 pnd weight 9, 10, 11, 11, 11, 10One Leg elevated push up13 (beg),  17 (beg), 18 (beg), 13 (beg), 10 (triceps push up), 11 (triceps push up)

tee hee, I found this through pinterest too and I’ve been following the workouts for a month or so – best pin ever :) 

I decided to revisit this one and used my 10lb ball

Side Jump Lunge: 29/28/27/26/26/25 (old 25/23/23/22/23/23)
Passing Ball: 6/5/7/5/7/5 (old 4/7/5/6/6/4)
OneLegEl.Pushup: 14/13/12/12/10/10 (old 12/12/12/12/10/8)

I did again for extra punishment after the Sexy Summer Body workout on Wed.  I almost stopped after I started! I was worn out.

oh, also–the first 3 rounds of the one leg push up I did not have my leg on the ground but up in the air.  I used my 10 lb “ugly” ball.  I need a new substitute.  Looking into medicine balls.

jump lunge: 24-24-21-16-19-20
passing ball: 6-11-9-8-9-10
one leg elevated push up: 11-12-9-8-8-9

Hi guys!, I was looking for a workout and I realized that I didn´t see this one! so I did it! and my scores are:
1:23
25
24
25
24 24 (i don’t have the ball, but I did it with my sandbag with less weight)
2: 9
10
10
10
10
11 (no ball, no sandbag it was hard to pass the sandbag it is to long for that :(  )
3: 7
8
8
7
8
7 (some of them from my knee)

I enjoy to much this workout!!, please keep posting more RECIPES, and what do you order from RESTORANTS!, and BURPEE TOUR (much fun!), and WORKOUT!, and you DOGS! :) see you guys, thanks fore everything!!!!!!!!!!!

Good morning guys!! What a great way to start my day…this great workout and now Canada’s Wonderland with my 3 girls and my 2 nephews visiting from Calgary. Dripping in sweat right now..awesome!! Here are my scores:

Side Lunge Jump (with 2 10lb weights): 20,20,17,17,16,17
Passing ball (with 10lb weight): 10,11,10,10,10,10
1 Leg Elevated Pushup: 13,12,13,12,10,14

Have a great day out there!! 

Good morning guys!! What a great way to start my day…this great workout and now Canada’s Wonderland with my 3 girls and my 2 nephews visiting from Calgary. Dripping in sweat right now..awesome!! Here are my scores:

Side Lunge Jump (with 2 10lb weights): 20,20,17,17,16,17
Passing ball (with 10lb weight): 10,11,10,10,10,10
1 Leg Elevated Pushup: 13,12,13,12,10,14

Have a great day out there!! 

Have done this workout 7 times as of today and I got my my PB so far!  Used 8lb ugi and did:

Jump Lunge:  25/23/23/23/22

Passing Ball:  5/5/4/5/4/5 (I have been counting a full foot to arms and back pass as one rep.  Not sure if I should be counting these differently, Z did not mention exactly what counts as one rep in the tutorial.  Should my numbers be doubled?  Some people’s numbers are really high so I’m wondering if I should be counting differently,and my reps would be higher).

1 leg elevated Push Up – 10/7/8/8/7/6

Then I set my timer to do a 5 minute countdown of the Beat Your Meat Suit workout and I was able to do 25reps.  Those were REALLY fun and it was a kickass add-on for the end of this workout.

8/26/11, Barefoot at home

Side Jump Lunge with dumbell (10# 1st round, 5# the rest) : 23-24-25-23-25-25
Passing Ball (subbed foam roller) 11-10-12-11-10-9
1-leg elevated push-up (subbed two pillows) 13-8-10-9-9-10

Thanks!!!!! Your scores are just as impressive :)

great job!!!

I thought I would do Booty Meets Abs before my booty meets my office chair for 8 hours today :)

Side jump lunge  23,22,23,23,23,23 (was happy keeping my reps up!)
Passing Ball  5,5,5,5,4,5 (arms to feet and back again – 1 rep.  Is that right?  Should I be counting these as 10,10,10,10,8,10?  People seem to count these differently I think, so I’m not sure).
1 Leg Elevated PushUps – 10,8,8,8,7,7

Have a BR’ing Monday :)

i just done it1)100×2)100×3)50x………………………….short and i really like it……………………petra london

Didi it just after Grab your balls wo.
Side jump luge 6kg : 37.37.37.38.37.37
Passing ball 5kg : 14.15.16.11.13.14 (I tried to have the legs tenser but difficult with my homemade UGI)
One leg elevated PU : 17.15.14.16.16.18
Very happy of my score ;)

Whooha!  Beat my personal best today.  So happy!

(8lb Ugi)
Side Jump Lunge 24.5, 25, 23, 24.5, 23, 24
Passing Ball:  11, 12, 11, 12, 10.5, 10
1-Leg Elevated PU  11, 11, 9, 8, 9, 8

At round three I was dying and I thought no way…I have to do this 3 more times?  Then I realized it was Brutus beckoning me to quit and so I pressed on.  I feel really good about it.

Followed with 4 minutes interval skipping (8 rnds, 10×20 sec) (high 46, low 35 – yay, I am getting better)
and a quick dip station combo of 5 sets of the following:  5 reverse push ups and 5 knee raises.  And a big burpee for Erin.

All in all it was about a 27 min workout.  I am on vacation now, fishing everyday with my husband.  So I’m happy to get in a good workout when the rest of the day is in a boat.  Fall is beautiful here in NE Minnesota – simply stunning.

Hoping it is pretty where you all are!  Bon

I did this one today my scores are;
side jump lunge: 31/29/27/25/25/21
pass the ball: 6/7/8/7/9/9
one leg elevated push up: 8/10/11/12/8/11

Ania,

You want to get alignment as close to that demonstrated by Zuzana as possible. Since push ups on your knees are too difficult, I would recommend raising your upper body to a surface you can perform 8 reps. Try a kitchen counter, railing or coffee table. Or even a wall.

Side Jump Lunge: 24.24.28.26.26.24
Passing Ball: 4.7.7.5.5.4
One Leg Elevated Push Up: 4.8.10.9.10.9

Plan was to take a hot yoga class but hubby had a headache. Instead I put him on my Reformer and looked up a workout with the Ugi ball. Between each round, I performed a Reformer exercise.

I selected this workout because of the Passing Ball exercise. My hip flexors are extremely sore/tight from a day long Pilates workshop. It resembles a hip flexor minimizing ab exercise, Dead Bug (Ballet Leg Drop in bodyweight world). Really worked on bracing my abs to the floor.

It’s been a while since I have been able to get in a full BodyRock workout…feels great! Thanks, Zuzana!

Wow, totally gave this my all today and I have a new personal best!  This workout has been my favorite go-to workout since I started bodyrocking in July and today was the 9th time I have done it.  Using  8lb Ugi ball.

Scores from today and also noted the high rep score I was trying to beat from my last PB on 10/3/11, and  also the high score from my very first time doing this 7/26/11.  (I LOVE seeing progress!)

Side Jump Lunge:  30, 28, 27, 27, 26, 26   {last high rep to beat:  25} (1st time: 18)
Passing Ball: 13, 13, 12, 12, 10 (dropped it!), 12  {last high rep to beat:  12} (1st time:  9)
1-Leg Elevated PUs:  13, 11, 10, 10, 10, 11  {last high rep to beat:  11}  (1st time: 10)

Followed this workout with 4 minutes interval skipping with rope, and I got my PB here too, even with some tripping involved :)  8 rnds / 10 x20 sec:  46, 43, 45, 41, 41, 40, 46, 46

And last circuit I added was a 5 minute exercise challenge to do 5 reverse push-ups on the dip station followed by 5 knee raises (= 1 set).  I got 11 sets + 5 R-PUs. 

did this w/o today…. first I did 4 mins interval skipping to warm up then my scores were
Side lunge jump w/ 6lb medicine ball~ 23, 17, 18, 23, 25, 25
Passing ball~ for the first 3 I was using a 10lb cushy dynex ball but I could tell I was gonna be sore in my back so the last 3 I didn’t use any weight.. 4, 3, 5, 8, 8, 8
1 legged elevated push up.. last 2 I did reptile push ups.. I was burned out from the first 4 elevated ones,
5, 6, 6, 4, 8, 8
then I did 15mins on the elliptical and 15 min run on the treadmill

I was far from beating my PB on this today – I last did it on 10/23, I think I had rocket fuel beforehand or something.  My PB high rep to beat is in ( )

Side Jump Lunge:  (PB: 30)  – 27, 24, 22, 23, 25, 24
Passing Ball:  (PB: 13) – 11, 10, 9, 10, 10, 8
1-Leg Elevated PUs: (PB: 13) – 10, 9, 9, 10, 8, 8

Followed with 5 sets of alternating 10 knee raises and 10 Reverse PushUps – (50 each total in 4:49 min)

12/21/11
I modified this workout, but used it as the base for what I did tonight.  

24 min, 10/50sec, 24 rounds

skipping (high knees) 112  ?  ?
side jump lunge with 8# ball  47  41  37
skipping  42 jacks  88 jog  ?
passing ball  19  21  21  (each pass = 1 rep)
skipping  110  100  96
ugi push-up from knees (alt which hand was on ball)  16  18  14
skipping  111  105  95
ugi punch squat jump  26(1/2 just squats)  24 (8 just squats)  23 (7 just squats)

+ ab bonus 5 min 10/50sec
ugi toss & catch  25
reverse push ups 12
kickover lunge + knee raise on dip  station, alt  13
ugi russian twist with knee tucks  46

+ 16 min 10/20 skipping  
+ 4 ninja jump tuck burpees (I don’t know if we’ve ever done these as part of a workout, but they are my favorite version of a burpee).
+ 10 hanging knee raises: mid/side, alt (1 rep = 1 mid, 1 side)

This was fun!