Jul 27 2011

Death to Fat Workout

Hi BodyRockers,

We posted this quote on our Facebook page today: “It always seems impossible until it’s done.” – Nelson Mandela

We all know that Zuzana’s routines are tough. Marines do them for Pete’s sake. But what is it like for newbies – people who maybe don’t have a lot of strength or flexibility. People who haven’t exercised in years – or even decades? I can’t tell you guys how many people have written in to tell us that their initial reaction was one of skepticism. “I can’t do that it’s too hard – it’s impossible”… but those same people found the minerals inside to just give it a try and now are full fledged BodyRockers. We have started to include more modifications for beginners to help out new BodyRockers and those of you that don’t have access to the equipment that we use. Get creative – make these routines work for you. If you need more motivation then check out the pictures and inspirational stories of your fellow BodyRockers. The positive and supportive attitude of BodyRockers everywhere is here for you :)

In other news we will be relaunching the site in approximately 3-4 weeks from now. On Thursday our developers will be walking us through a private guided tour of the new BodyRock.Tv homepage and community sections and we are very excited. The relaunch was originally scheduled for July 21st, but sometimes with these types of big developments things can get behind schedule. We are very eager to launch, but we are also taking the time to make sure that it’s right the first time :) What this means for you guys is that soon you will each be able to create your own profiles, create and join groups, friend fellow BodyRockers, have your own photo galleries, and start your own blogs right here on our site to share with BodyRockers all over the world – all for free.

I also wanted to take a minute and say a big thank-you to all of the BodyRockers who have bought Zuzana and I a cup of coffee. Your kind support of our efforts here is very much appreciated.

Best,

Freddy & Zuzana

P.S. You can follow Zuzana & I on Facebook by “liking” our Facebook page here :) We are always posting pictures and updates there so check it out.

Workout Breakdown

Time: 12min.Workout Type: Interval Circuit TrainingExercises: 4
  • High Knees max.reps
  • Reverse Push Upsmax.reps
  • Ugi Popmax.reps
  • Ugi Squeeze & Hip Thrustmax.reps

Get your gear for this workout here:

Instructions:

This is the workout that I did today. It is a 12 minute long interval circuit training made up of 4 different exercises. The explanations of the exercises, including variations for begginers and those of you who don’t have the exercise equipment that I use, are in the video above.

You will need to set your Interval Timer (as shown in the video) for 12 rounds of 10 seconds and 50 seconds intervals. Your goal is to complete as many reps as possible during each 50 second interval and write your reps down during your rest intervals.

The circuit is made up of the following 4 exercises and you will go through it 3 times (1 time through the circuit is only 4 minutes)

1. High Knees with Jump Rope (my reps: 121, 120, 115)

2. Reverse Push Ups (my reps: 21, 16, 16)

3. Ugi Pop (my reps: 35, 34, 33)

4. Ugi Squeeze & Hip Thrust (28, 28, 24)

Reverse Push Up on Dip Station

For those of you who don’t have the equipment that I use, watch the video to see a substitute for this exercise.

Ugi Pop

comments


Around The Web
  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    My scores today were quite pitiful…but I’m 8 weeks postpartum & super sore from yesterday’s workout (550 rep). I’m just happy I was able to squeeze in a workout!

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    1/23/12
    Once again, I needed a barefoot, late night, neighbor-friendly workout.  I think this is the one I choose the most.  I subbed fitball mountain climbers for high knees.

    fitball mountain climbers 114  100  91
    reverse pu  14  14  15
    fitball pop  27  27  26
    fitball squeeze & thrust 36  36  35

    + 50 pushup bonus:
    10 incline off couch
    10 fitball 1-arm (from knees)
    20 reptiles
    10 knee pushups

    +20 floor chest/leg lifts
    +10 tricep dips
    +10 crab toe touches

    Goodnight!

  • petra

    i just finished 1)300×2)36×3)60×4)75x………………………i see u tmr petra london

  • Cindy

    I forgot to post my scores from Thursday.
    High Knees 118-129-128
    Reverse push up 22-22-21
    UGI pop 40-38-37
    Hip thrust 39-38-37 (10 pounds medicine ball)
    Great workout!

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

    what do you mean? :)

  • Guest

    For the “reverse pushup”, I tried this and it really strained the muscles in my neck. :(  Is there an alternative that would work the same muscles without so much neck strain?

    • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

      Bent over rows with sandbag, barbell, or dumbells; seated rows on a machine at the gym.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Yeeeaaah!  I enjoyed myself on this one.  I mostly beat my old scores, though my skips detiorated a lot after the first round.

    high knees w/jump rope: 135-116-111
    reverse push up: 24-24-22
    ugi pop: 37-38-35
    ugi squeeze and hip thrust: 44-40-37

    After this I did Sexy Hot Cool and just about killed myself!  Now I’ll treat myself to a pina colada workout smoothie! :)

  • Anonymous

    Holy Crap.  Today I wanted to quit, but I yelled at myself to keep going.  I left nothing behind today and now I feel great!.  I don’t have a ugi ball, so i used a milk crate for the pops and a tupperware conatiner filled with 10 pounds of pea gravel for the squeeze & hip thrust.  It actually worked better than my fitness ball, i guess because it’s small enough to fit between my knees without squeezing out.  I probably looked pretty ridiculuos, but whatever – bodyrockers find a way, right?

    my scores:

    high knees skipping:  161-146-142 (114-99-112 old)
    rvs pushup:  34-31-25 (25-25-21)
    ugi pop:  31-27-27 (29-28-29)
    squeeze & hip thrust:  51-50-54 (32-32-33)

    5B4E and a trx routine.
    normally I do pullups today, but i was totally done after the reverse pushups.

    thank you!

    chris

    • Gerrilee Schafer

      great HKS numbers Chris….don’t think I’ve ever done more than 152 in 50 seconds…congrats on pushing through and the great improvement

    • Gerrilee Schafer

      great HKS numbers Chris….don’t think I’ve ever done more than 152 in 50 seconds…congrats on pushing through and the great improvement

  • Anonymous

    My scores for this workout kicked the last ones BUTT!!
    250,230,240
    35,40,30
    27,25,25
    23,31,35

    Bonus 3 min. interval 
    8 burpees for Erin
    40 Vcrunch (right)
    22 Vcrunch (left)

    Also, to answerlategatesquestion : I tend to do either 20 min. skipping or about 5 miles of runtime after these workouts, sometimes its every other day and sometimes not. It depends on the intensity of the workout and if I’m pretty swamped that day or if I have a little extra time after. I just had my first child on June 25 of this year and I was bodyrocking for about 2 years prior. I can honestly say that I was bodyrocking all the way up to labor. The reason that I do extra after each bodyrock workout is because I have more energy and I WANT to. Hope this helps!

  • KIMBERLAKE93

    Great workout Zuzka!!!!
    I’ve been thinking that Sean’s workouts are a bit tougher with more intensity but I think EVERY workout should be difficult if you’re bringing a lot of intensity to it.  I improved on all my scores from this one in late July (except for High Knees but I didn’t have a rope back then and this time I used one).
    My results:
    5 Burpees!!
    HK w Rope= 130/90/96
    Reverse Push Up= 23/25/16
    Ugi Pop= 34/40/36
    Ugi Squeeze w Hip Thrust= 56/60/68

    Have a great day BODYROCKERS!!  :)

  • Samanthina

    Hi,guys I’ve just did this workout,here are my reps:

    High knees -  133 130 143   (old score-120 150 138)
    Reverse push up-   37 34 35      (23 25 26)
    Ugi pop(without Ugi)-   42 32 30    (24 34 34)
    Ugi squeeze(with volleyball)-  33 38 33  (24 26 27)

    +a healing burpee for Erin :)
    Thank you for everything,guys and good night to everyone!  :)

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

    I have improved so much I’m speechless - now (4 months ago):
    high knees with rope - 114/104/98 (106/90/88)
    Sandbag row - 41/35/30 (35/28/33)
    Ugi pop - 29/25/24 (15/16/20)
    Hip thrust (no ugi) – 50/47/40 (37/43/40)Last time I remember I was really sore on the legs while doing this workout so I guess now I had a bit of an advantage.<3

  • Garden_fairies

    here are my scores fot 16th nov im seating like crazy and my bum muscles hurt
    high knees no rope
    80,70,78
    reverse push up
    19,23, 23
    ugi pump squats
    24,20,19
    ugi squeeze and thrust
    26, 33, 32
    amazing workout keep it going
    plus three brisk walks with the dog

  • Seb

    I added push-ups to this training to make it 15 min.

    my scores:

    1:120-110-93
    2: 21-16-15
    3: 26-23-23
    4: 24-23-21
    5: 23-19-18

  • Gerrilee Schafer

    Good one…I did find it hard to get to the jump rope within the 10 seconds though…my fitness ball kept on rolling to the other side of the room  lol…..beat my personal best from July 30

    1/ HKS 146-128-118 tripped    (130-121-115)
    2/ reverse PU 22-23-17       (17-16-16)
    3/ ugi pop on small fitness ball 44-37-38     (35-32-31)
    4/ Ugi squeeze/hip thrust using small fitness ball 34-36-37   ( 29-28-30 )

    finished with 6 minute 10/20 HKS, 100 mason twists and three pull ups

  • GoustiFruit

    I still have a problem with reverse PU but I’m slowly making progress.

    Scores (and old ones)…
    High Knees: 153 – 143 – 145 (144 – 138 – 138)
    Reverse PU: 32 – 26 – 20 (24 – 23 – 21) Duh, on a fourth round I would have done 5 !
    Ugi Pop: 36 – 33 – 34 (23 – 25 – 25) Yeah !
    Ugi Squeeze: 33 – 33 – 36 (28 – 29 – 30)

  • Anonymous

    awesome workout!! i subbed core-splits for the hip thrust thing, bc all i had was an 8 lb medicine ball, and i was worried it would be bad for my knees or back to have my knees that close when doing the hip raises.

    High Knees w/jump rope 134, 124, 100
    Reverse Push Ups 19, 22, 20
    Ugi Pop  25, 25, 25
    core splits.: 22, 21, 22

    plus 5 burpees for erin and co!!
    thanks!! :)

  • Anonymous

    so I was sick the last time this workout was done and I didn’t get to do it. Go figure I am just getting over being sick for over 2 weeks and it comes up again :D ! I had to stop the clock 3 times… but not longer than a minute, where as yesterday I had to stop to cough lol. For the reverse push ups I did most all the way up, but I did continue not going all the way up just to keep going… I can’t wait to regain my strength hehe :D ! So here are my scores:

    1) 100, 80, 83
    2) 12, 15, 12
    3) 23, 21, 21
    4) 23, 20, 23

  • Anonymous

    Again amazing workout. I only have a Gymboss timer (it’s the best fitness equipment in the world), but the equipment I do not have like the dipstation, sandbag and the Ugi ball I always improvise with my dumbless. I Can’t wait until the site is relaunched. It’s going to be amazing!! Yeeeh!!

  • Anonymous

    Again amazing workout. I only have a Gymboss timer (it’s the best fitness equipment in the world), but the equipment I do not have like the dipstation, sandbag and the Ugi ball I always improvise with my dumbless. I Can’t wait until the site is relaunched. It’s going to be amazing!! Yeeeh!!

  • Anonymous

    Hi Ngjoles
    I think it takes time.. After almost 9 months of bodyrocking I finally was able to rise up from one leg squat this morning..
    keep working on it ;)

  • Anonymous

    Hi Ngjoles
    I think it takes time.. After almost 9 months of bodyrocking I finally was able to rise up from one leg squat this morning..
    keep working on it ;)

  • Anonymous

    high knees:127,124,127,
    reverse push up:13,12,13
    ugi pop:23,21,20
    ugi squeeze & hip thrust:24,27,34

  • Mary Lou

    My 2nd time on this one, and wow those ugi pops stay with you. Slight improvement from 8/1 except for tripping up twice on the first round of high knees.
    high knees: 95, 102, 96  -4
    rev p/u: 17, 18, 16          +2
    ugi pop: 27, 25, 22         +2
    ugi squeeze: 33, 34, 34  +11

  • Vivi

    So I did this one at 5.30am this morning. But It’s most difficult for me to beat my PB early on the morning !
    So my score today is :
    1/ 180-185-195 (without jump rope to not make noise for kids)
    2/ 33.36.35
    3/ 37.37.32
    4/ 36.60.65

    Good one.
    But I’m a little dispointed by my score of Reverse PU. I would like to beat my score but couldn’t ….
    In a last workout I was sure that my PB score in Reverse PU was on average 25 and when I saw my last score on this one, I was less proud of my score of Last week end. The important it is to be regular ;)

    • GoustiFruit

      I hope it’s a typo for exercise 4 !?

      • Vivi

        A “typo” ?? je ne comprends pas désolée ;)

        • GoustiFruit

          -> Faute de frappe: 60 et 65, ça me paraît énorme !?

  • Bodyrocker_Audra

    I love the quick sweat of a 12 minuter!

    High knees:  134/124/116
    RevPU:  26/23/20
    UgiPop:  27/25/20
    UgiSqueeze:  33/33/32

  • Anonymous

    10/7/11: I was throwing a party & short on time, so I repeated this workout barefoot at home.  I subbed mountain climbers on my dynamax fitball for high knees
    mtn climbers: 116-108-97 (+10 from 2 weeks ago)
    reverse PU 14-15-14 (-6)
    ugi pop 32-32-30 (+7)
    ugi squeeze & thrust 36-37-32 (less than last time, but I pushed my hips up higher & paused)

    Thanks! 

  • Anonymous

    10/7/11: I was throwing a party & short on time, so I repeated this workout barefoot at home.  I subbed mountain climbers on my dynamax fitball for high knees
    mtn climbers: 116-108-97 (+10 from 2 weeks ago)
    reverse PU 14-15-14 (-6)
    ugi pop 32-32-30 (+7)
    ugi squeeze & thrust 36-37-32 (less than last time, but I pushed my hips up higher & paused)

    Thanks! 

  • Anonymous

    9/23/11: Barefoot Workout 2 of 2 tonight
    This was a repeat for me.  I subbed mountain climbers for high knees
    mtn climbers: 111-98-102
    reverse PU 18-16-13 (+8 from last time)
    ugi pop 29-29-27 (-2 from last time, but this time I have a fit ball & lower squats)
    ugi squeeze & thrust 46-51-51  (+18, & last time no ball!)

    + 1 Burpee for Erin

    This workout followed the 1-leg gypsy workout from 10/17/2009.

    Thanks!

  • Anonymous

    i just finished1)340×2)44×3)74×4)75x……………………..very nice workout…………petra london

  • Samanthina

    Hi guys, today i did  this workout almost half an hour ago.Here are my scores;
    high knees-120 150 150  (old score-120 150 138)
    reverse push ups-31 28 30 (old score-23 25 26)
    ugi pop(without Ugi ball)-34 34 34 (old score-24 34 34)
    ugi squeeze(with volleyball)-31 32 33 (old score-24 26 27)
    + a burpee for Erin
    And i’m really looking forward to the new workout which is on the way today.
    Thanks a lot Zuzana and Freddy:)

  • Christie

    Hey Gwyn, I completely understand your frustration, giving advise to friends and family is not easy. It seems like they would take the advise from a stranger more seriously than if it had come from you.I’ve come to the realization that after you are done beating your head against the wall trying to help people, you just have to step back and let people run themselves in circles as you pass them by and when they are ready to join you they will.

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

    Pretty fly workout I think :D I’m sweating like a pig..My high knees was always better because I always did it like a regular jump but today I did it like you…and I have to train it:D
    1. 82/77/88
    2  29/24/24
    3.28/26/23
    4. 33/38/35

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

    I modified this one a bit- my shoulder is sore so I can’t do pushups of any kind right now.. anyhoo,

    10 mins skipping warmup
    High Knees: 140, 130, 130
    Sumo Squat/Knee up: 23, 23, 25
    Ugi Pop: 27, 25, 27
    Star Crunch: 12, 15, 15

    Now I’m sweating like a pig- cool down and shower time. :) Miss you both! Hope you’re having all kinds of fun on your burpees everywhere– oh I forgot!

    One burpee for Erin! I hope you win your battle, love!

  • lUCy

    hello guys my score was:
    -100, 92, 76
    -24, 23, 25 I did the variation
    -10, 8, 6 I did it diferent :( haha! I know!!
    -22, 24, 27

  • Anonymous

    Hey guys…hope you’re having a great time on your Burpee Tour…really wish I could have seen you guys when while you were in Toronto :( Oh, well one day I hope to do a few Burpees with you….fingers crossed :)

    I went back to this workout but altered it a wee bit, here goes….

    Burpee for our warrior Erin, stay stong, my thoughts and prayers are with you <3  

    High Knees: 130,117,118
    Diagonal Knee Raises: 40,35,35
    Low Squat with 28lb Sandbag: 25.18.23
    Sandbag & Hip Thrust: 40,40,42

    Great sweat for sure, hope to see another update video soon,
    Safe travels and best of luck
    Tammy….GO team Canada

  • Anonymous

    Hey guys…hope you’re having a great time on your Burpee Tour…really wish I could have seen you guys when while you were in Toronto :( Oh, well one day I hope to do a few Burpees with you….fingers crossed :)

    I went back to this workout but altered it a wee bit, here goes….

    Burpee for our warrior Erin, stay stong, my thoughts and prayers are with you <3  

    High Knees: 130,117,118
    Diagonal Knee Raises: 40,35,35
    Low Squat with 28lb Sandbag: 25.18.23
    Sandbag & Hip Thrust: 40,40,42

    Great sweat for sure, hope to see another update video soon,
    Safe travels and best of luck
    Tammy….GO team Canada

  • http://www.facebook.com/profile.php?id=651056637 Tarra RB

    loved this workout!! :)   Super stuff Z&F keep it coming!!

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

    I wish I never noticed that I missed this workout back at the time. As always, I underestimated the toughness of these 12 minutes. My scores illustrate how badly this workout knocked me out:

    High knees: 138 | 122 | 80 (I cannot even say that I tripped over my rope, my legs simply stiffened)
    Rev. PUs: 25 | 18 | 16
    UGI pops: 34 | 26 | 21 (I blame this on my sleeping bag, I think it’s just too narrow to substitute the UGI ball, I had to go waaaay too low in my squats, and that was a torture)
    UGI squeeze & hip thrust: 29 | 24 | 23

    Argh… I need to… I don’t know… die, I guess. If you never hear from me again, the “Death to Fat” workout caused my death too.

  • Monstrosity5

    I added 6 rounds and two more exercises (pull ups and 65# barbell cleans) – So 18 rounds for 3x through each exercise…

    High Knees: 130-121-125
    Rev Push up: 22-23-23
    Ugi Pop: 34-37-33
    Ugi Squeeze + Hip T (12# ball): 30-39-40
    Pull ups:  13-12-12
    Cleans (65#): 15-15-12

    Thanks for the terrific workout – I’m addicted!

  • Tamar

    Well, if all the Boyfriends out there (including mine), are too afraid of BodyRock then i guess girls rule? :)

  • http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

    Hi!

    My reps:
    140 – 135 – 135
    24-20-22
    22-19-16
    23-27-21

    MY TIP: Instead of UGI ball i use 5 litres water bottle) Worksw for me quite fine!)

  • Lisa

    Did this one today. I don’t have an Ugi, but I got creative (and it helped to see other BR innovations!) so for the Ugi Pops I used a stool about the same height; it has a soft cushion top. I used couch cushion that has a zipper, so I added 2 – 3lb dumbbells inside. Worked well! My scores:

    High Knees with Rope: 129, 129, 123
    Reverse Pushups: 22, 18, 18
    Ugi Pop: 35, 30, 31
    Ugi Squeeze + Hip Thrust (6lbs): 26, 28, 29

    Thanks for another great workout. Oh, and I just did my burpee for Erin. Fight, fight, fight!

    • Lisa

      Oh, and today is my 80th Body Rock workout!! My plan is to buy myself a new pair of running shoes when I hit 100. :-)

  • Vivi

    My score for this one today (which I made after 300 reps of Brutality)
    High knees with jump rope : 135.127.133
    Rows 14kg : 34.34.37
    UGI POP : 34.34.34
    UGI squeeze  & Hip thrust 5kg : 42.46.49

     Difficult resumption. I felt immediatly my thighs and my glutei! :(

    • MariaBjørgJepsen

      Me too, sweety! A great thigh and butt burner :)
      Awesome scores, be happy!!!

      • Vivi

        Really nice to encourage me ;D Even if there is an abyss between our scores!

  • V.I.G.

    High Knees with Jumprope:115,118,119
    Reverse Push Ups: 20,18,19
    Ugi Pop 25,26,28,30
    Ugi Squeeze & Hip Thrust:34,30,30

    Very cool workout:) You truly are creative….

  • Anonymous

    That was a quick and satisfying workout you guys! I went back to this one in attempts to catch up on the workouts I’ve missed in the last week. It was a good sweat, I feel sooo much better now, ready to hit the shower and get ready for work. Here are my scores:

    Burpee for Erin
    High Knees: 120,115,118
    Reverse Pushups: 19,20,27
    Ugi Pop: 30,30,27 (no ball, just visualized one…got as low to the ground as possible)
    Ugi Squeeze & hip Thrust: 30,31,42 (used an 8lb weight)
    Burpee for Erin and my great friend who’s going through some emotional “stuff”

    P.S….those Ugi pops were a burrrrrn!!!!

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

    I loved this workout! Well all your workouts lol. Here is my scores:
    High Knees with rope: 116,93,90
    Reverse push-up: 13,12,14
    Ugi pop: 20,16,15
    Ugi squeeze & hip thrust: 25,27,27
    Plus 20 mins of skipping!

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

    High Knees no jump rope 93, 90, 95
    Reverse Push Ups 19, 23, 20
    UGI Pop 21, 22, 20
    UGI Squeeze & Hip Thrust 20, 20, 25
    and a Burpee to Erin,  my prayers are with you and your family

  • Kayla

    I modified this one, but I did it today because I got a dip station for my birthday, so I could finally do reverse push-ups! (normally for these I would do dips from a chair, totally different muscle groups I know, but it did wonders for my triceps)  I also did half burpees (without the push-ups) instead of high knees because the high knees bother my shin splints too much.  Finally, I did the ugi squeeze with my fitness/stability ball that I have.  I didn’t count reps because I was getting used to the new equipment/positions and because I haven’t bodyrocked in a few weeks and I think I’d just be frustrated with my scores (almost as frustrated as I am with this grant I am writing that has been consuming all my waking hours).

  • tee

    did this one today since there’s nothing new and I had missed it.
    for some reason I was so uncoordinated with the rope today!  couldn’t get a rhythm going! haha all I did was trip!  used my pullup bar for reverse pushups with a high stool for my feet.  tried to use my stability ball for the pop but it kept rolling away and it was a little too high anyway!  used that ball for the ugi squeeze which worked well!

    high knees with rope – 78, 49, 49
    reverse pushups – 16, 15, 14
    ugi pop – 26, 17, 16
    ugi squeeze with hip thrust – 24, 25, 23

    I still felt like I had energy after this one probably because I tripped so much lol, so I did another workout missed in dec.  Major hot abs workout.  which of course involved more skipping!  ha ha  and dive bombers! omg after yesterdays 300 brutal workout I really didn’t want to see them again!

    had to really grit my teeth to get through but I did!  yah!

  • http://www.carolynbellpilates.com Carolyn Pilates

    Ralista, there must be hundreds of routines that require no equipment in the archives. Search there!

  • MariaBjørgJepsen

    BTW, everything about you in this video is stunning, Zuzie. From your hair to the perfect make-up, cool outfit and lovely charizma <3
    Love, Maria

    • Vivi

      Oh yes !! I would love so much to have all her clothes !! <3 <3 <3

      • MariaBjørgJepsen

        ME TOO :) And everything else about her, ha ha.

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

    I dedicated my Burpees at the end of this workout to Erin who IS a cancer-survivor. I didnt have time to do the 300 rep workout today..

    My scores today:
    hi knee: 135, 60, 90
    reverse pushup (I did rows bc it takes too much time to get under my kitchen table being pregnant): 18,18,18
    ugi pop: 24, ? (I had to deal with fingers being shut in a door) 21
    ugi squeeze: 23,17,22

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

    I dedicated my Burpees at the end of this workout to Erin who IS a cancer-survivor. I didnt have time to do the 300 rep workout today..

    My scores today:
    hi knee: 135, 60, 90
    reverse pushup (I did rows bc it takes too much time to get under my kitchen table being pregnant): 18,18,18
    ugi pop: 24, ? (I had to deal with fingers being shut in a door) 21
    ugi squeeze: 23,17,22

  • Anonymous

    My workout for today and i took a walk afterwards, since it’s lovely weather right now..
    High Knees (no rope): 138/141/143
    Sandbag Row (instead of Reverse Push Ups): 20/22/20
    Ugi Pop: 33/35/29
    Hip Trust: 24/25/25
    + 1 Burpee for Erin =)

  • Mary Lou

    I’m with @d7086caed004c5dcd963452cb7f1e9c5:disqus , those Ugi Pops are killers! I have no idea how one can do so many, I wanted to quit after 20!
    high knees with rope: 108, 97, 92
    rev push up: 17, 15, 17
    Ugi pop: 25, 22, 25
    ugi squeeze: 31, 30, 29

    • Donna Chiotis

      Yeah I agree with you and Maria, I felt the burn and stopped several times with those ugi pops…

    • Donna Chiotis

      Yeah I agree with you and Maria, I felt the burn and stopped several times with those ugi pops…

  • Janessa Reimer

    This was a great workout, my knee is almost back to normal. i did some modifications so that i didn’t strain my knee and my arm. 
    high knees: 140,130,144
    Knee tuck(instead of reverse pushups): 30,32,34
    Jump squat(easier on my knee): 33,39,38
    Ugi sqeeze and hip thrust: 24,26,28
    i somehow hurt my arm real bad at work, is really painful and i can barley put on my clothes…so no pushups for a long time….gonna have to go to the doctors. but i don’t want to give up, i’ll modify the workouts to that i can do them. Thanks for an awesome workout!

  • Anonymous

    I looove the Ugi Pop. They are so much fun.

    My score for today: 

    High knees: 85, 74, 80
    Reverse Push up: 11, 11, 11
    Ugi Pop: 25, 20, 22
    Hip Thrust: 19, 19, 15

    And one Burpee for Erin!

  • http://twitter.com/misathemeb m

    1. High Knees with Jump Rope (just got a rope!! ouch i whipped myself a little haha) 55, 70, 69
    2. Reverse Push Ups : 13, 14, 12

    3. Ugi Pop no ball just dynamic low squat i envisioned a ball and tried to touch my butt low towards the ground 20, 20, 21

    4. Ugi Squeeze & Hip Thrust with a stability ball: 19, 22, 23

  • Donna

    I’m doing this tomorrow before breakfast…lol

  • MariaBjørgJepsen

    Hey guys :)

    It feels GOOD to be back rockin’ after 6 days of mud, tent sleeping, cheatin’ foods and lots o’ lots o’ beers :)
    2. workout down after my return yesterday. Those Ugi Pops are E-V-I-L!!!

    My scores:
    High Knees (no rope) = 191-186-186
    Reverse Push-Ups (Rows 15 kilos) = 47-50-53
    Ugi Pop = 53-42-46
    Ugi Squeeze & Hip Thrust: 50-55-55
    Thanks!
    Love, Maria

    • Mary Lou

      and V-I-L-E too!!! Your numbers are incredible @d7086caed004c5dcd963452cb7f1e9c5:disqus !

      • MariaBjørgJepsen

        Thank you so much, dear Mary. Welcome back to you, as well!!! It sounds like a hell of a FUN holiday :) I am glad other BodyRockers enjoy life the way I do, ha ha :) Mmm, I looove a fresh and sour Margarita. Your scores rock big time, too!
        Love, Maria

    • Janessa Reimer

      wow your amazing! great job!

      • MariaBjørgJepsen

        Thanks a lot, dear Janessa. So sweet :)

    • Donna Chiotis

      Welcome back Maria mou:) Great scores even though you took 6 days off…

      • MariaBjørgJepsen

        You are the best :) I guess all those beers didn’t ruin my form too much, ha ha :)

        • Donna chiotis

          You are very strong willed like me, so please be careful and don’t overdo it and always listen to your body. My doctor told me to stop doing two a day:( he said one is more than enough or else I will have problems in old age from over using my joints and muscles. I’m only 38:(

          • MariaBjørgJepsen

            Did he really say that? So 2 a days is too much for anyone? I had no idea, sweetie! Thanks a lot for telling me. Really! Believe me, it is HARD to sit still and not train. But I will only drag the injury further, if I ignore the doc’s advice. It would be very stupid :(

            • Donna chiotis

              Yes he did and I have hubby as my proud witness because he has been telling me for ages to slow down….I know how hard it is to not be able to train when you feel like it but your body won’t let you:( I was stupid only twice…lol Please listen to your body and your doctor !!!

              • MariaBjørgJepsen

                Your hubby is a wise and loving man, sweetheart! I promise you truly, that I will listen every time something appears, from now on :) Because YOU I will never let down!
                Love, Maria

                • Donna chiotis

                  He worries about me and this week has been to much for him to handle:( Big kiss and hug for YOU:) XoXo

                • Donna chiotis

                  He worries about me and this week has been to much for him to handle:( Big kiss and hug for YOU:) XoXo

      • Vivi

        I would say even, fortunately that there was 6 days rest, what would have been her score!
        What a score my dear !!! Your butt & tights are in concrete !!

        • MariaBjørgJepsen

          Thank you very much, dear girlfriend :) HOW was your holiday and what did you do? You have killer scores yourself!!! My butt has always been VERY round and poppin’ out a lot, which has bothered me in many years… it still does, because of the muscle mass underneath the little fat layer, ha ha :) But it is very tight and solid now, thanks to Bodyrock. I can really feel and see how much stronger my legs have become, since I started in October.
          Love, Maria

  • MariaBjørgJepsen

    He is just….. inhuman!!!! I love it :D Unbelieveable how much power and control man can achieve over his body!!!

  • AmberRose31

    I did this one this morning.  Added an extra round so it was 16min workout.  Talk about A LOT of sweat!!

    High knees (no rope) 130,128,128,124
    Reverse Push up 12,13,11,11
    Ugi Pop 20,20,21,20 used a diaper wipe box filled with old baby clothes
    Ugi Squuze & Hip Thrust (exercise ball) 21,21,26,24

    felt good about the reverse push ups.  I usually do these throughout the day when my son(2yr) is playing on his swingset.  I push him on the swing (we count to 10 to practice our numbers) then I do 5 reverse push ups.  I use the gymnastic bar to do these, and today I set up the chairs with a bar across them.  I hadn’t done this indoors yet…too afraid that the bar would slip off the chairs.  After my numbers today…I’m going to go for at least 7 but push for 10.

    Wish I had an Ugi ball…I think I’ll buy a medicine ball and try to do as much as I can with that and use my exercise ball for everything else…it certainly looks like it gives a great intensity to the workout!

  • Anonymous

    WOW!!!! Sweet video, that is quite impressive!

  • tee

    maybe you should try increasing your rest intervals to 15 or 20 seconds, and slow down a little in your work intervals and concentrate on proper breathing.  maybe that will help!

  • tee

    hi antonio

    I have some suggestions for you.  do beginner modifications on the exercises and as you get stronger you will be able to do exercises deeper or off your knees etc.  you will get more flexible.  Also if you find the intervals too challenging then pick an amount of reps for each exercise and do the workout as a time challenge.  someone once said that when they didn’t have a timer they just would do the amount of reps that Zuzana did for that exercise and then just timed how long they took for the whole workout.    I know that reverse pushups and pullups are really hard if you are overweight so you could replace them with bent over rows. and lunges and squats would probably fine with just your body weight.  and Zuzana’s favourite exercise is burpees and though they are really hard if you are overweight they are a really great full body exercise.  here are some workouts that I thought would be easier to modify and would help you increase your flexibility and build your strength, and aerobic as well to help you burn fat -
    stronger & hotter workout
    super bass booty workout
    see your abs workout
    transform your booty workout
    cardio legs & core
    LA hard body workout
    wild & free exercise challenge
    pump it workut
    game on! 300 squat challenge
    dirty bit workout
    and there is a variety of burpee challenges

    hope something in this helps you!

  • http://www.janetspreiter.com Janet

    okay. Thanks for the input. Now I am convinced it would only be closet decor!

  • KIMBERLAKE93

    I did this workout yesterday (Friday) and did the “Booty Meets Abs” workout just prior.  I had quite the sweat going on for this workout but it felt great!
    My results:
    High Knees (no rope)= 158/102/108
    Reverse PushUps= 18/18/14
    Ugi Pop= 33/29/37
    Ugi Squeeze & Hip Thrust (I used a pillow between my legs instead and did fast pulses)= 63/58/62

  • Gerrilee Schafer

    mornin’ all..just finished this one
    1/ HKS 130-121-115
    2/ reverse PU 17-16-16
    3/ Ugi pop, used stability ball, about the same size ..these are hard!! 35-32-31
    4/ Ugi squeeze/thrust, used stability ball 29-28-30

    now 2 days off before the 300 rep work out

  • Annalise

    Hi there, did this the other day.

    High Knees: 170, 173, 168
    Sandbag Row: 36, 34, 30
    Squat Jump: 30, 19, 25
    Hip thrust: 14, 17, 17

    Didn’t have dip station or ugi ball.  Had fun, thanks.

    Annalise

  • Christie

    That video is amazing, I have always admired the strength of b-girls and b-boys, I would love to learn how to this, with videos like these to learn from I better start thinking of a good b-girl name ;)

  • AshMarie

    I am soooo excited I found this sit!!! I’ve been looking for  a way to keep me motivated to workout and I think I have found one! I am really trying to lose wieghtso I hope this helps! I think I will still keep doing my 30 Minute cardio tho!

  • Anonymous

    got my rope stuck in my legs too many times to count.  guess i need to pick up my feet or focus more.

    high knees skipping:  114-99-112
    rev pushup (2 chairs & a broomstick):  25-25-21
    Ugi pop (upside down milk crate):  29-28-29
    ugi squeeze & hip thrust (w/stability ball):  32-32-33

    next time i will find a milk crate that DOESN’T have a crack in the bottom that pinched the hell out of my butt the first time i hit it too hard!

  • tee

    check out “alanna kingsrod”  she posted one day ago and attached a picture of her laying under a table doing pullups

    I actually thought zuzana was going to do it as well when I saw the table behind her!

  • http://twitter.com/nevaehlitebrite Nevaeh Light

    So I went to the ugi site and noticed the 8Ib ball is SOLD OUT. I can’t help but think its because of all the bodyrockers. :)

    • Anonymous

      I think it’s because the pink is the nicest colour – I fell for it too :)

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      I’m so sad they dont’t sell all the weights in different colors. I like the purple, but 6lbs is too light for me 

  • Janessa Reimer

    Just regular magnets? you just put them on your knee? what do you do exactly? Thanks for the advice!

    • http://www.janetspreiter.com Janet

      I have tried various kinds.

      There are potent ones for fingers and feet that you wear at night which benefit the whole system (alexchiu.com) or if you are thrifty and a DIY type you can just go to the hardware store and buy a pack of magnets and tape them on – but do go to the website http://www.newtreatments.org/doc.php/Energy%2520Healing/65
      that tells you how to recreate alex chiu magnets.  The polarity is very important.  The strength of the magnet, pole that is placed against the skin, and the area on which the magnet is placed all make a difference. It’s a bit tricky.

      There are magnetic necklaces and bracelets you can wear 24/7.  I was skeptical on this, but I love being a guinea pig, especially when I’m injured.  I personally found the TrionZ necklace very good ( about $30), and to a lesser extent a bracelet with magnets imbedded (try your local drug store).  The nice thing here is you can easily wear these anytime.There are also magnetic braces made for back, knees, elbow etc.  I tried drbakstmagnetics.com, but there are plenty to choose from out there.  They bring healing energy/pain relief to the designated spot. They look like regular ace supports but are embedded with magnets with negative polarity facing the affected area.  I didn’t like sleeping with this and I found the compression irritating to my knee, which had noticeable swelling going on, so maybe I just didn’t try hard enough here.  My husband likes them for his ankle and elbow pain.

      So that is my experience.  I had one knee that I hammered into the reef in a surfing accident over a month ago and was puffy and very sore.  A week later my other knee swelled up for no reason whatsoever (a new experience for me) and was clicking and popping painfully around the kneecap plus feeling weak and floppy all the way around.  Going to a half squat was very painful in both knees, and going any deeper was impossible.  I launched into the magnets after a week of no  improvement, minimal exercise, and plenty of complaining. Twelve days later I was back running hills and doing all my regular stuff, and every day is marked improvement since then.  I was prepared for backsliding after I started running again, but no problem.  No swelling, no pain=great happiness.   

      I am not saying it will work the same for everyone, and maybe I just needed a placebo, but I got the results I was after.  Now I am so grateful to be able to do all the activities I love without pain.  The magnets also fixed my crabby elbow, which has been nagging for years.  This was an added bonus!!

  • ZoeRocker

    I love this

  • ZoeRocker

    She usually uses 25-30lbs

  • ZoeRocker

    I can’t believe there are almost 100 000 bodyrockers on facebook! I want to join it now just so I can be the 100 000th bodyrocker! This workout nearly killed me today. Here are my scores.

    1.HK w/rope- 130,127,110
    2.Reverse PU- 17,16,14
    3.Jump squats- 30,25,24
    4.Hip thrusts- 25,22,23

    This was a BRUTALIZER!!!!!!

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

    Whoohoo! Back from my two days in Vancouver- sorry no burpees.. My bf and I need a video camera!
    Anyways, my scores are:
    High knees (No jump rope- too hot to workout outside!) 137, 142, 130
    Reverse pushups: 15, 15, 15
    Ugi pop (Basically did jump squats…): 28, 29, 30
    Ugi squeeze/hip thrust: 24, 25, 27.

    So not bad after 4 days of no workout- just LOOOTS of walking.. I feel so much better after I do my bodyrocking! :D can’t wait to see the new website!

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

    yes- that is a perfectly good substitute! Just make sure it’s sturdy enough! If all else fails, two chairs and a broomstick. :)

  • Christie

    So I used a small laundry basket flipped upside down for the Ugi Pop, tested it out and put a little too much weigh with the bum tap, and collapsed the basket and ended up sitting inside it..good thing only the dogs were there to see it!

    • tee

      that must of looked funny!

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

    Great Idea! That would make you do like 100 reps in 50 seconds, for sure! :D I can clearly hear Freddy in my head screaming: “PUSH!!!” :D

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

    LOL I remember those days when I only did one couch pop and stayed popped in the couch the whole afternoon until I popped to bed :D

  • Czerskii

    Wow..I really had to make myself do ths workout……but I did it…yeah!  Here are my scores:
    1. High Knee Skipping(no jump rope)-125/100/94
    2. Reverse Pushup(did modification-pulled weighted bag up)-24/25/21
    3. Ugi Pop(no ball-just did squat jumps)-22/22/22
    4. Ugi squeeze and hip thrust(no ball)-20/24/25
    I really pushed myself harder than I have and a great meal after-basmatti rice, chicken, zucchini, eggplant, carrot all mixed together with herbs,crushed tomatos, garlic…mmm…so thankyou for this workout Zuzanna and Freddie…have a great day! 

  • http://www.janetspreiter.com Janet

    What do you think of trx?  Do you use it much?  Im afraid it might just hang in my closet.

  • Anonymous

    I felt the burn in my quads with the ugi pop. 

    High Knees: 105,85,90
    Reverse Push Ups: 18,15,13
    Ugi Pop: 20,24,20
    Ugi Squeeze: 25,21,25

  • http://www.janetspreiter.com Janet

    So right!  It amazes when I see people sleeping mindlessly through long boring workouts.  I am on Maui, an incredibly gorgeous island.  People come from around the world to experience it for just a few days.  What do they usually do as a workout?  Hop on the hotel ellipticals and stairmasters in an enclosed room and watch the tv in front of them.  It kills me!  They could be swimming/snorkeling in the ocean with turtles and fish or walking/jogging the beach in front of them, but instead they choose the safe and familiar.  Why do we deny ourselves new experiences?  Something to be learned in this!  I have yet to see one of them look in great shape from this…

    • Anonymous

      Hi Janet,

      I know what you mean. When I was in Portland just across the street was a beautiful riverside park where you could run along the shore and enjoy a workout. So what were people doing in the hotel “fitness” center? Pretending to be hamsters! :-) I did use the fitness center to do some earn my Carbs Tabata Protocol workouts, one of Zuzana’s workouts and to take a couple swims. Partly why I did the workouts there was to show how short a workout could be and how intense and good!

      They paid no notice to the crazy guy I’m sure.

      –Chris

  • http://www.janetspreiter.com Janet

    A solid 5 mile hill run (14 pistols at summit) with a hard finish…while still sweating hard tackled this one:
    hi knees 94-102-72 (had to tie shoelace so did an extra round at the end: 124)
    rev push ups: 24-23-23
    ugh pops (no Ugi, used a low stool):28-29-28 
    ugh squeeze an exercise ball that kept squirting away: 31-35-35
    Great all around workout.  Now I can cruise the rest of the day!  Thank you for the sweatfest!  Looking forward to seeing the diet tips.  Always hoping for new solutions on that one, haha!

  • Janessa Reimer

    I sooo wish i could do this workout! But i hurt my knee reall bad, not sure what i did, but i am icing it and also heating it. hopefully it’ll get better soon. don’t want to strain myself!

    • http://www.janetspreiter.com Janet

      Get some magnets!!  It fixed mine in a hurry!  

  • Annebel Wind

    Hi everyone,

    My scores for today.. There a bit low.. But didn’t have my best day.. Lot’s of stress, and then a can not eat.. Only ate some bad things.. :(    So I am quite proud of myself still finishing the workout.. I know it’s good to workout for tressrelieve.. So here we go:

    1. High Knees with Jump Rope: 77, 76, 78  (still difficult and out of breath)
    2. Reverse Push Ups: 13, 14, 13
    3. Ugi pop: 16, 21, 20
    4. Ugi squeeze: 20, 19, 20

    And the site cheers me up aswell. Al positive posts.. And nothing lasts forever, so this time for me will pass.. Cheers to looking ahead and going forward… Love you guys…

  • Patrick

    thanx!  but, confessing, i forgot my watch..and did not want to back in the house to get it….so, i winged it..but did not stop until i hit the first round number.

  • Laurie Skora

    This was fun.. and hard! lol My scores were:
    High knees (no rope): 138/158/142
    sandbag row: 18/21/24
    ugi pop (used my sons chair from ikea lol): 25/23/25 these were so hard for me!
    ugi squeeze & hip thrust (used my sons big bouncy ball): 25/32/40
    Another great workout that made me a sweaty mess :D love it! Thank you so much!

  • Anonymous

    Yeah! you rocked it…of course :) )) Congrats, Nina!

  • steffi

    you kknow what i find funny is that i use to do these workouts at the gym (now i don’t to save money i quit the gym and reley soley on bodyrock) but when i was doing these workouts at the gym peopole would stopme and ask if i was training for a sport or something. i laugh at the remarks  i get when i told them no and about bodyrock and they looked at me like i was crazy for pushing myself so hard… i’m at the gym of course i’m going to make use of my twelve min workout while everyone else wonders around the weight room or runs for hours on end.

  • steffi

    you kknow what i find funny is that i use to do these workouts at the gym (now i don’t to save money i quit the gym and reley soley on bodyrock) but when i was doing these workouts at the gym peopole would stopme and ask if i was training for a sport or something. i laugh at the remarks  i get when i told them no and about bodyrock and they looked at me like i was crazy for pushing myself so hard… i’m at the gym of course i’m going to make use of my twelve min workout while everyone else wonders around the weight room or runs for hours on end.

  • Donna

    Happy 29th birthday Erin:)

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

    Guys, I just have to share, because I am so happy about it – I got a phonecall an hour ago. I GOT THAT JOB IN PRAGUE I WANTED!!! :) So I am moving to Prague, yay!!! 

    • Donna

      So happy for you Nina:) Congrats!!!

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

        Thank you so much! :) I still can’t belive they picked me :) )) But I had a really positive feeling about the interview. So glad my life is changing this way! :)

    • Donna

      So happy for you Nina:) Congrats!!!

    • Anonymous

      Congrats!

    • KIMBERLAKE93

      Congrats!!  Safe Travels!!!

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

        Thanks Kim, it is only 2 hours away from here by bus, but it still is a long way :D

        • KIMBERLAKE93

          Oh okay but as I always say, “Enjoy the journey, not just the destination!!” :)

    • Anonymous

      Yeah! you rocked it…of course :) )) Congrats, Nina!

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

        Haha, thanks Kathy, I wasn’t really that confident about getting the job and when the lady called me today and told me they picked me, I started shaking after I finished the phonecall and started to cry :D Never had a tears of joy in my eyes before :D It was SUCH A GREAT FEELING :) )

        • Anonymous

          *haha* :) ) Yeah! I am so happy for you!!!! :) ) Nice sunday and a wonderful start in the new week :)

    • AudraFit

      Congratulations Nina!!!!!!

    • Anonymous

      Hi Nina,

      Well, then you need to move to Praha!!! Congratulations!

      –Chris

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

        Yay, I am! Can you belive that??? Me, little tiny girl from a tiny small city, moving THERE, to the big world, living and working with the Big Guys :D Hahaha, it is gonna be a SHOCK, but I can do anything now :)

  • Donna

    Dorie I stopped several times with the ugi pops also as I felt the burn:) You did great and you will improve over time:)

  • Donna

    I did this again today;)
    1.144/128/127
    2.22/21/18 (Used a table instead of the broom stick and chairs and my arms felt like they would fall off)
    3.23/20/20
    4.25/24/26
    Missing my two girls Maria and Vivi:(

  • Maria Sweden

    Push ups are hard! It takes a while to learn the proper form and build up the strenght to be able to do them on your toes. Try to do them on the knees. :) I bet you’re not the only one that can’t do a push up but you are one of the few that will learn to do them and end up loving them. ;) Just like I did.  Hugs!

  • Samantha R

    Gwyn – my husband and I feel exactly the same way as you do and have had the same experiences.  I am now brutally honest, tell people what I do and then I tell them that they probably won’t take any notice!  I’ve had a couple of friends who do these workouts and who have taken the time to understand but most people poo poo it even though they have just asked me how I’ve got an 8 pack at 41 years old.  It does my head in.  Most of them are just wasting their time and must be sooooooooo bored!  Arrrrghhhh frustrates the hell out of me.  I think a lot of it is because they know its super intense and also because people are like sheep – most of them all follow each other because thats what they think they should do.  Sx

  • Anonymous

    Hi Itwin, i don’t have a UGI ball, for the UGI pop i use swiss ball and for the UGI squeeze i use 2kg medicine ball.In another note, i ordered sandbag yesterday.It will be here sometime next week, can’t wait. So far i was using homemadeSB but it got totally got distorted over the time. Have a wonderful day…

  • tee

    for me that’s one and the same. but when you count without the rope it’s one rep each foot touch so  assume same with rope.

  • tee

    awesome picture! so glad you posted it!  great arm muscles! 
    I think with rope is harder because you need more coordination, and you use your arm muscles, back muscles etc, so more calorie burn, plus once you get decent at it you get more breathless as well. At first I couldn’t understand it because I couldn’t get many skips in before tripping so I wasn’t “working” as hard but once I could get into more of a rhythm I did find that it was much more work!

  • tee

    awesome picture! so glad you posted it!  great arm muscles! 
    I think with rope is harder because you need more coordination, and you use your arm muscles, back muscles etc, so more calorie burn, plus once you get decent at it you get more breathless as well. At first I couldn’t understand it because I couldn’t get many skips in before tripping so I wasn’t “working” as hard but once I could get into more of a rhythm I did find that it was much more work!

  • tee

    you could add another round or two or more weight as well.

  • tee

    the balance ball can be good for the squeeze, better than not using anything because it is hard to squeeze nothing.  When watching the squeezes I wasn’t sure whether the weight itself actually did anything as opposed to just squeezing but I’m not sure as my ball wasn’t weighted so I couldn’t compare.  but the ball pass is effective using nothing, using a ball – a little better, using a weight even better.

  • tee

    I find the 50 sec intervals hard too, I prefer the 20 sec or 30 sec,though sometimes I get too breathless doing those ones.  sometimes 50 sec is too long!  ha ha

  • tee

    hi angel! good scores!

  • Anonymous

    Hi GoustiFruit,

    Typically a medicine ball is about soccer ball sized (8 inches).  The Ugi ball is about 16 inches.

    –Chris

  • Anonymous

    Hi Pothoula Destruction,

    You will benefit from passing the Swiss ball (AKA as balance ball) between hands and feet.  Just not as much as a weight ball would provide. 

    –Chris

  • http://www.facebook.com/profile.php?id=762658625 Sarah Martin

    I totally agree, very nicely put! “She is the picture of physical fitness and health.  Not a freakish body builder type or super runner skinny-she looks functionally fit and beautiful.” :)

  • Isi

    Hi I did it:
    High knees:132-120-115
    Reverse Push ups:22-19-17
    Ugi Pop:33-31-28
    Ugi Squeeze & Hip Thrust:30-28-29
    And it was great!!!:-)

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

    Wow, I wanna do that :D

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

    Oh I looove ninja jump tucks! Took me quite a while to learn how to do them, but now I am loving these :) I hope we will see some no-equipment-needed workout soon. Not that I don’t like my equipment, but sometimes I miss the just-bodyweight ones :)

    edit: My posts are messed up :(

    • Donna

      I still can’t wrap my head around ninja jumps:(

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

        What really helped me was the instructional video: http://www.bodyrock.tv/2010/12/15/ninja-jump-sandbag-pick-up/ 
        I always look forward and a little bit above and really concentrating on the power going from my hips. For a long time I was doing them with both hands on the floor in front of me and then suddenly, one day it worked! 

        • Donna

          Thanks for the link Nina:) I will start practicing them on my days off:)

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

            You’re welcome! I never really got the “mental” connection with this exercise until I watched this video :D Then it worked :) Hope it helps, let me know :)

        • Donna

          Thanks for the link Nina:) I will start practicing them on my days off:)

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

    Hi Jos! I love the workout challenge you did, I need to work on my upper body, I think I might give it a try today! :)  
    Congrats for mastering Pistols!!

    edit: My posts are messed up :(

  • Isabelle G.

    I’m rocking it with GOOD diet, and HARD work!
    I’m seeing results, my stomach is wonderfully flat (!), and I almost don’t have any “love handle” anymore…
    You bodyrockers are inspiring!!  (Can’t wait for the new web site!!)
    O.k, now, I really have to go to bed (work late for a few days… got a big presentation tomorrow…wish me luck…!), but before, I’m gonna post my scores:
    #1.  high knees with jump rope: 132-132-140
    #2.  reverse push-ups: 18-20-22
    #3.  Ugi pop: 38-34-34 (with…. nothing…!)
    #4.  Ugi squeeze and hip thrust: 35-33-37 (with a “small” sandbag of 10 lbs)

    You!  Cool, now to sleep….. xx

    • Donna

      Good luck Isabella;)

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

      Great score Isabelle! And congrats on your diet results! Fingers crossed for the presentation!

  • Hal

    You are so right.  I feel like I’ve discovered something very special here.  Many years of workouts with minimal benefits and now, huge results, with minimal time.  Kind of magical really.  It only takes a mindset to do these as a routine part of your life.  And it’s only 12 minutes or so per day for heavens sakes.  Tough for those minutes, you bet….but really, who can’t fit that in, no matter how busy.  I’m a bit evangelical about bodyrocking now but I’ve seen the results.  Never felt fitter, never felt better.

    I hope that most of us buy Zuzana and Freddy a ‘cup of coffee’ once in a while.  I’m a bit remiss in this and will buy another one now.  It doesn’t feel quite right to be getting all this value for nothing.  

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

    Ooooh, those hip thrusts really killed my inner thighs. Yay!!

    High Knees 136, 137, 138
    Reverse PU 13, 14, 14
    Ugi Pop 20, 22, 19
    Hip Thrust 29, 35, 30

     

  • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

    I feel the same way! I was also bummed about not seeing Zuzana do the workout, but I’d be really surprised if they continued this format… 

    yeah, I get a little tired of when people complain about not having the equipment… not only do Zuzana and Freddy go above and beyond to explain alternatives, but people should get creative! For the ugi ball I rolled a 10 lb dumbell inside a sleeping bag and then put it in the sleeping bag case it came with, which is a method I read on here from another bodyrocker and it works great! I am also slowly building my arsenal of equipment, I buy myself a new item every few months if I can. It is like a reward for all the hard work :) and like Christmas when it gets here!

  • Anonymous

    Either they waste their time or they don’t have the courage to get to Zuzana’s level. Even my boyfriend chickened out. Says a lot. It really takes a special kind of person to be a bodyrocker!

    • http://twitter.com/nevaehlitebrite Nevaeh Light

      My boyfriend will lift weights all day but will not touch a bodyrock routine. He says they are to hard and would rather lift weights. Whatever

      • Anonymous

        Hahahaha, that’s great.

  • Kendra

    Good workout!  Tought on the butt!

    high knees with jump rope: 111-126-124
    reverse push up: 20-17-17
    ugi pop: 37-31-32
    ugi squeeze and hip thrust: 34-37-37

  • Anonymous

    HK: 160-158-161
    SB Curls: 23-28-30
    Ugi pop: 34-36-35
    Ball squeeze: 25-26-29

    Today was an emotional day as my mother left to New Jersey to teunite with my sister for 2 weeks.  We haven’t been apart since she lives with me. I don’t know but my focus was really difficult since my 2 kids were awake and when I finished I was crying horribly on the floor and could barely catch my breath.  It took me a while I guess I hadn’t let out my emotions the way I thought I should.  Any advise I have been off on my eating habits. Any suggestions!

  • Cindy

    I just did it at home today.
    High Knees with Jump Rope 110-125-127
    Reverse Push Up 21-22-20
    UGI Pop 37-36-36 (very hard)
    UHI Squeeze 35-36-35 with 10 pounds medicine ball.
    I love this workout!

  • Laurenl

    wooo!  that was hard!

    My Score:
    High Knees with Rope  126, 116, 110
    Reverse Push Up  14, 15, 10
    Ugi Pop (Fun!)  37, 35, 35
    Ugi Squeeze  20, 22, 22

  • Laurenl

    wooo!  that was hard!

    My Score:
    High Knees with Rope  126, 116, 110
    Reverse Push Up  14, 15, 10
    Ugi Pop (Fun!)  37, 35, 35
    Ugi Squeeze  20, 22, 22

  • Patrick

    A fun 12 minutes….played this song on repeat for entire time today.
    http://www.youtube.com/watch?v=v1c2OfAzDTI&ob=av2e

    High Knees: 140 x 3
    Reverse Push-Ups: 21 x 3 
    Ugi Pop: 28 x 3
    Ugi Squeeze and Hip Thrust: 35 x 3

    Equipment: thought you may want to check out my *new* stuff.  Old computer was perfect height
    to Ugi Pop, medicine ball was good for Ugi Squeeze.  I think Chris could make a better dip station, but it works for me.

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

      That is the coolest set of equpment I have ever seen :D

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      love that dip station hahah. I agree with AJ we can all get pretty creative :)  

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

    @ Zu : You have a deep/clear gaze in your eyes today! Looks BEAUTYful!

    I´m very tired and sour -no workout for me today:( I had have not enough sleep last neights.
    be back soon;)

    Good night!

  • Maria Sweden

    High Knees (with jump rope): 131, 120, 110
    Reverse push up: 12, 11, 10 
    Ugi pop: 29, 25, 24
    Ugi Squeeze & hip thrust: 21, 22, 21
    Reverse push ups are killing me! I use my dip station and I don’t know if my height has anything to do with it but they are really hard! Or maybe I’m just weak (of course I am). I’m a short girl and that means I’m not parallell with the floor while hanging in the dipstation (arms straighten). Maybe it doesn’t matter. I love my dip station but it’s a “one size equipment”. They should make it ajustable.  Anyway. Thank you for this amazing site and your fabulous work Zuzana and Freddy. Hugs!

    • tee

      you could put your feet on a box, so that you’re parallel. 
      I know the feeling as I do them off a chinup bar and I use a high stool to put my feet on but it’s scarey because I’m hanging 3 or 4 feet off the floor!  I can’t get parallel so more weight on my hands plus I am overweight, so my hands give out really before I even feel it in my back. but I keep persisting!

      • Maria Sweden

        Omg! That sounds dangerous, hanging 3-4 feet off the floor! Oh, the creative ideas of us bodyrockers. ;) (Please be careful)

        I actually tried the box-idea and it works really well (for reverse pushups and high knees). So thank you! =) 

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

    Yet another amazing workout.  Loved it.  I can’t jump rope in my basement where I worked out so I just did high knees.  I also don’t have a UGI ball so I used my exercise ball for the UGI pop.  It was a little bigger than the UGI, but I’m not quite able to get down that far anyway.  For the UGI squeeze I used a sleeping bag.  You could also used a blanket or a towel.  They aren’t weighted, but they still give you resistance.

    Here are my scores:
    1. High Knees 170, 164, 166
    2.  Reverse Push Ups:  13, 15, 12
    3.  UGI Pop:  28, 30, 31
    4.  UGI Squeeze and Hip Thrust:  29, 37, 44

  • Anonymous

    Zuzana and Freddy – you are the best!!! I really appreciate the things you do for us bodyrockers!! amazing news about the new site with all this opportunities!!! It´s like easter, christmas and birthday … all together – I am really excited and looking forward :D

    Here are my scores for todays burnout:
    1. High Knees w/ JR: 120 100 90
    2. Reverse push up: 20 18 17
    3. Ugi pop (did squats and jump up): 20 20 23
    4. Ugi Squeeze + hip thrust (I used the pilates ball): 30 31 33 (yeah – love this burn)!!! :D

    thank you so much for this workout and for this amazing community!!!

    wish all bodyrockers a very nice day!!!

  • Cindy

    I got my 10 pounds medicine ball yesterday but it is so small.

    • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

      but it´s ten pounds! :)

  • Dominika

    I have pretty much the same experience. My friends ask me what workouts am I doing and I tell them, show them your site and they are like: it’s too hard, I’m not in shape, how can I do that..so I explain to them that there are easier variations and that they can modify all the exercises, but they  still don’t do it anyway. So I kinda gave up on telling them, I just Bodyrock and I love it and will continue bodyrocking, yeah :-)

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

      The same here! A few people asked me, I showed them, but they never started. Excuses, excuses, excuses. But they all know I was not able to do Jump Tucks before! So they MUST SEE how amazing progress I made. It seems to me like everyone is looking for an easy way to have a hot lean strong body, but there is no such a thing, you have to earn it and you have to work hard for it, right? :D

      • http://www.facebook.com/Anna.Lilith.Marchal Anna Marchal

        Yeah, I’ve got the same experience. Funny is when people start talking about what do they do to stay fit and when I answer that I exercise at home immediatelly everybody are like – Hey, that’s not exercising…Very few people understand that doing your workouts at home can be as tough as if you are doing them at gym.

      • Hazel

        Wow, and I thought I was one of the few who experienced it. Like…people I send to this site always scoff and say its worthless or say its too hard and they’re not looking for a body like Zu’s. Completely crap excuses I say. Bodyrock is awesome. Its their loss really. :)

  • Anonymous

    Hi GoustiFruit,

    Okay, we have to have picture of you doing the Cactus Pop! :-)

    Ouch!
    –Chris

    • tee

      I want to see that too!

    • tee

      I want to see that too!

  • Anonymous

    Haha nice! :) I turn 17 in a couple months (October!). Sweet!

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

    High knees no rope 124, 134, 116
    Reverse push up 15, 15, 15
    Ugi pop 27, 24, 27, these absolutely burn like crazy.
    Ugi squeeze and hip thrust 34, 27, 26
    Thank you Zuzana and Freddy. God Bless.

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

      My ugi ball.

      • Anonymous

        Hi Melanie,

        It needs something…maybe a roll of pink duct tape…

        –Chris 

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

          LOL Chris.

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

    Hi Zuzi..I have been thinking about that what if you post how your side and whole ”life of fitness on web” has started… some memories, and your feelings :)  

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    I have been bodyrocking for a year and a half or so and I am planning on keep on doing it as long as I live :)
    I think my comment is for everyone that thinks just because Zuz and Freddy are adding more equipment it is too hard to follow the workouts.
    I am in a very difficult situation in my life, I am living in a foreign country, my migration status doesn’t allowed me to work hence  I cannot have my own money, my boyfriend supports me and I cannot afford to buy a sandbag and pull up bar and so on and I never gave up and It doesn’t matter if they would add a 500 dollar machine I just would never give up.

    Instead of the dip station I used a chair.
    For the hanging knee raises I used 2 chairs.
    For the sandbag I put the disc of the dumbbells of my brother in law in my backpack. 
    I already had a ballance ball with a pilates video I bought years ago so that was pure luck.
    For the timer, I got it online, just google “free workout timer”

    I know the lack of equipment sometimes can lead you to do the workout without the same intensity or without targeting the same muscle areas, but so what? I am moving, I am sweating, I am doing my best to die in my workout (not literally die of course) 
    Of course sometimes for example a pull up challenge I am  not able to do since I don’t have a pull up bar but then I skip it, I choose instead the thousands of workouts the site has.

    Some other rockers are way more creative than me and I try their advices to substitute the exercises or create something that you have already at home.

    Recently my boyfriend gave me my timer and my dip station and of course I feel like a little girl with a new toy and ofcourse I can feel the difference in the workouts, but hey I had to wait one year and a half to be able to have that equipment.

    My little advice here, just don’t give up :)

    • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

      My score: 

      1. High knees with jump rope, 133, 116, 97
      2. Reverse push ups, 18, 15, 14
      3. Ugi pop, 31, 25, 30
      4, Ugi squeeze, 21, 21, 27

  • AudraFit

    Oh…. Talk about total quad, hamstring, & glute burnout ouch! Love it tho! Really good burn!

    High Knees: 151/139/125 (No clearance for rope in garage)
    Reverse Pushup: 25/20/20
    Backpack Pop: 30/30/29 (had to shake it out)
    BackpackSqueeze/HipThrust: 42/39/36 ouchy!

    So, I’ll be without the internet tomorrow til next Friday :( Looks like no Bodyrock updates for me boohoo! What a bummer! I look forward to this place all day everyday :) On the other hand I need a vacation from work and go to the beach with my family so it’s much needed! But, it doesn’t mean I’m vacationing from Bodyrock oh no, Mister! Gonna bring my timer, Bodyrockbook, rope, and workit at the hotel’s gym/spa. I usually get some interesting looks lol!

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

      Oh my goodness girl your a beast! Great job!!!

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

        This comment was ment for your scores, I dont know how it got here. lol

    • Samantha R

      Have a fab holiday Audra!  I’m also sneaking my timer and rope into our suitcase in 2 weeks – show the Egyptian hotel staff a bit of Bodyrocking! Where you off to? Sx

      • AudraFit

        Puerto Penasco, Mexico. AKA Rocky Point. Have fun be safe! I’m sending this from my phone on the road up. Gonna be on Bodyrock til I lose phone reception. Yay for road trips!

    • Anonymous

      Me too!  Next week I’m going to a place without internet (or TV!) for 11 days.  I have bodyweight only workouts written in full detail, ready to go.  I guess I’ll update my reps afterward.  I won’t miss email & facebook, but I’ll miss bodyrock!

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

    I couldn’t agree more, I just understand why people insist that they need to go to the gym for 3 hours a day to get results. I have tried too with friends and they just blow me off and say oh thats not enough for ME to lose weight, and I try to explain everything and tell them that that is way more effective then an hour on a treadmill and the same pace. Its frustrating, and then when they see me they say wow you look toned and im telling them its Bodyrock, that what I do, thats all I do, and try to eat well of course, but still its like in one ear out the other. So I just post these links to Facebook  in hopes that one of my friends will try these one day with me. I even try to bring out the competitiveness in them and say this is my score try and see if you can beat me. Maybe one day they will see the light. LOL

    • Anonymous

      I try and do the same….try and encourage others on my list of Facebook friends to actually visit here….check out what BodyRock is all about.  I find that when I post on my profile things like earning a nice big slice of my homemade multigrain bread with so many burpees in 10 minutes….there’s quite a few that feel the need to make negative and derogatory comments about my accomplishments….geesh…..I don’t ‘dish’ them…..
      I also get lots of looks when I’m out from complete strangers…as well as from friends/family that haven’t seen me in awhile…..can’t believe how toned I am and what great shape I’m in…..and I owe it all to this site…..thanks so much Freddy and Zuzana…..you rock!!!!!!! =)

  • Kay W.

    its great to hear about the changes coming to the site, way excited!! so grateful for everything that you two do. its wonderful how you pour out so much to people across the world.

    I’ve been following your workouts for close to 2 months now and I’m already seeing and feeling a difference!thank you so much<3 

    I'll be doing one of your older workouts today :)

  • Liz

    Hi Zuzana,

    I have been loving your workouts since I discovered your site about a year ago – they’re super-intense and relatively quick, which is perfect for a busy and mainly sedentary law student like myself :)

    I would like to comment, though, that the more equipment you add (e.g. the Ugi ball), the harder it is to follow the workouts.  The equipment looks awesome but it’s pretty pricy.  So if you don’t have the equipment, you can’t do much of the workout.  I’d really appreciate if you could post more bodyweight workouts!

    For anyone who might be in the same predicament – I have found that a kettlebell works just as well as a sandbag.  I LOVE my kettlebell!  Mine is 20 lbs, but I believe there are also kettlebells with adjustable weights.  And of course there are kettlebells that are a whole lot heavier!  

    Anyway, thanks for all you do!

    • Anonymous

      Hi Liz,
      If you read the comments from the other BodyRockers under each of the workouts you will see many practical and creative examples of how people follow with their own modifications. We have also started to include variations and alternative exercises in the tutorials for those of you who don’t have access to equipment. The Ugi is the first new thing we have added in over a year – and it allows us to add in all kinds of new exercises to these routines which keeps them fresh, fun and challenging.

      • Anonymous

        Hi Freddy,

        The funny thing is…it wasn’t till you two went to Gozo that you stopped using much equipment!  I remember how freaked I was that you two wouldn’t be able to keep up your  fitness level with bodyweight alone. So I contacted PowerBlocks to get you a set of 45 pound blocks.  I still think they made a big mistake by passing on the  suggestion of partner with you two.  Weights add so much and I wish you would pickup a few Kettlebells or even another set of Clubbells.  Remember those!  I still have my DIY ones and I still do the rower or whatever that exercise is called!

        Anyway, thank you and don’t get bored, keep it fresh, and I can adapt and if others will follow those who can everything will flow smoothly.  The added work of explaining various alternatives is a nice touch and shows you two care about the poor college students cluttering the hallways of Bodyrock U? :-)

        Take care,
        –Chris
        PS. Most insects crawling around on us during summer want our sweat.  Let them have some even if they carry a stinger. :-)   But, completely seriously:  Please, don’t let mosquitoes bite your pretty wife as we have West  Nile virus nowadays..

        • Anonymous

          To be clear on something here.  Bodyweight did work and does work to produce lean muscles.  My fears were overblown!

          –Chris

      • tee

        go freddie! go freddie!

  • LaurenRocks!

    This was a great workout!  Thanks!

    1.  90, 70, 68
    2.  11, 12, 11  (These are my weakness!)
    3.  19, 20,16

  • http://twitter.com/zsukam ZsuzsannaK

    Hi!

    High Knees w/Jump Rope 123, 112, 112
    Reverse Push Up  15, 16, 16
    Ugi Pop (w/box) 21, 20, 21
    Ugi Squeeze & Hip Thrust (bag w/5kg weight) 22, 25, 25

    Absolutely fat burner workout, I sweat a lot, plus in the end I felt hot in my body, I think I was doing right :) Thanks for you all :D xoxo

  • Anonymous

    I also missed watching her kick her own butt!
    PS, I use a basketball too ; )

  • Anonymous

    I LOVE yoga and practice as often as I can. I will be doing at least 1 class of Bikram a day next week :)

  • Anonymous

    Hi there – take the time to rest and heal – we will still be rocking it here when you get feeling better :) Take care of yourself!

  • Anonymous

    Damn, babes, awesome numbers with the high-knees! I don’t know, I’m just not that good at them.
    My scores are:
    HK: 87, 79, 75
    RPU: 14, 16, 17
    UP: 28, 24, 26
    US+HT: 20, 23, 26

  • http://www.eroticstore.ro rox

    you score is amazing, Samantha. well done!

  • Bohdanam

    140 137 150 no rope
      38  35  40
      29  30  30 ouch
      46  46  58  8lbs medicine ball

  • Anonymous

    I have one of those bunk bed futon’s and get super excited whenever I see you doing reverse push ups. It is so fun using my bed as a piece of gym equipment, though after an intense round it can be hard to get out of it lol. I need to work on my upper body strength.

    High Knees        135 125 132
    Reverse Push up 14   11 11
    Ugi Pop               28  28  26
    Squeeze/Thrust   23  32  30

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

    For some reason I didn’t feel very strong this afternoon and I wanted to skip this workout and do it tomorrow, but then I though “come on, it is just 12 minutes, it is quicker than a shower, let’s do it.” So I did :)
    I used jumprope for highknees, dipstation for reversepushups, paper box for Pop and Yoga foam brick for the Squeeze – this one with the squeeze is REALLY HARD!!!
    My score:
    1) Jumprope Highknees 110-117-117
    2) Reverse Pushups 11-12-11 (still hard for me for some reason…)
    3) Paper Box Pop 25-21-19 (killer on legs!)
    4) Brick Squeeze + Hip Thrust 21-23-18 (also killer)

    Shower and dinner comes next!

  • http://www.eroticstore.ro rox

    did it this morning and my score is:

    1. 129,110,

    2. 13,11,10

    3. 21,23,20

    4. 25,23,24
    I can feel the progress, when I began bodyrocking I could do just 4-5 Reverse Push Ups in 50seconds, also high knees are more now then in the beginning. 
    Still in love with bodyrocking :)
    thanks again Zuzana and Freddy

  • Christine Bastien

    high knees : ?, 104, 94
    Reverse p.u. : 13, 13, 13
    Ugi pop : 25, 25, 21
    Squeeze : 17,17,18

  • kat

    Not too happy with my high knees today :(
    high knees 99 68 88 (I know I know that is crappy)
    reverse push ups 25 28 34
    UGI Pop 28 33 30
    UGI squeeze and hip thrust 38 49 52
    everthing else was good though
    thank you so much for another fantastic workout Zuzana and Freddy! :)

  • http://www.facebook.com/andsch Andreas Schüttler

    Amazing workout….I needed 10 minutes of cool down time before my stretching routine….

    Here are my scores:
    1. High Knees with Jump Rope (my reps: 111, 61, 70)

    2. Reverse Push Ups (my reps: 14, 12, 10)

    3. Ugi Pop (my reps: 27, 25, 25)

    4. Ugi Squeeze & Hip Thrust (19, 21, 17)

  • Samanthina

    Thanks again, guys for this great workout.Here are my sores:
     high knees-120,140,138
    reverse push up-23,25,26
    ugi pop[without ball]-24,34,34
    ugi scueeze[without ball]-24,26,27

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    Really tough workout!!!!!  Can’t wait for the new site update :)   Thanks for all you do Z+F.

    high knees-147, 147, 119, 135
    rev pushup- 19, 19, 20, 19
    ugi pop-34, 32, 31, 35
    hip thrust-32, 31, 33, 34

    • http://www.eroticstore.ro rox

      nice score, good for you!

  • Anonymous

    Your scores are really good for feeling discouraged.  (You beat me in Reverse Pushups, and you were neck in neck with my Ugi Pops and Ugi Squeeze. GREAT JOB!!)  Tomorrow, your scores will be GREAT after realizing you have millions of BodyRockers behind you.  Push! Push! Push! GO GO GO GO!! 

  • steffi

    your so wonderful and kind you and freddy have really improved my life not only in fitness THANK YOU! 

  • Anonymous

    I don’t know why, but these days, almost every time I see a workout on this site I think to myself “That’s easy.  No problem.  I’ll whip right through this, no problem.”  Then I get into the workout and before I know it, I’m drenched in sweat, crying like a little baby “Is it over yet? Can I stop now?”  Well, this workout was no exception.  This was BRUTAL! The Ugi pop’s about killed me.  I was jumping only a centimeter by the last round.  You did it again Zuzana.  Thanks for nearly killing my legs!! :)

    My scores:
    High Knees:  114, 103, 110
    reverse Pushups: 12, 13, 14
    Ugi Pop: 23, 21, 19
    Ugi squeeze & hip thrust: 31, 39, 41

    Shower time!  Peace out…

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

    looking forward to the new site :) ordered my ugi last night! also this past weekend (at a lake- so lots of bikini wearing )i got so many compliments on how i “look” and how i’m an inspiration, and i have you guys and your workouts to thank! diet plays a huge role of course, but you guys really helped me crush a rut and plateau i was in for a while, so thank you :)  

  • Christine

    Hi! Since I don’t have an Ugi ball, I chose to use one of those small kids beach/play balls for the Ugi squeeze/hip thrust exercise and for the Ugi pop, I substituted a small, low stool I have in the kitchen. I’d just barely touch and pop back up. Adaptability and ingenuity are things we can exercise in many ways. If it starts in one area, fitness for example, it has the potential to expand to every part of one’s life. If one uses things in one’s life as motivation to grow, who knows where you can go! :D

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

    I did 16 rounds just to be sure I was really pushing it and getting a GOOD workout today (and to make up for not doing a hard workout yesterday). I used a small box for the Ugi Pop and held a 5 pound weight between my knees for the Ugi Squeeze. It was great! Time for a shower. I am dripping sweat!!

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

    I used my swiss ball for the ugi pop and squeeze, but it worked me fine! And in lack of a dip station I did narrow grip pushups, a real challenge for me :) Wide ones are a breeze, but narrow ones are so hard!!
    My scores:
    74 80 74 for skipping high knees
    16 17 16 for the narrow pushups
    62 62 62 for ugi pop ( was really bouncing up and down on my swiss ball, but I felt it though!)
    33 38 41 for the ugi squeeze :)

  • Samantha R

    The new site sounds awesome! So pleased for you both.  I have some news too…..hopefully emigrating to Perth, Australia before the end of the year, my hubby got a work contract over there.  So much to do now!!!

    1. High Knees with Jump Rope: 150, 143, 144
    2. Rev Push: 22, 22, 20
    3. Ball Pop: 43, 41, 38
    4. Ball Squeeze: 27, 35, 35

    Thank you!!! Sx

    • Anonymous

      im moving over to perth in 7weeks for a year before i start back at college, i’m so nervous! do you guys know many people living there atm? and do you think it will be a permanent move?

      • Samantha R

        How exciting bootsx!! We have two other friends moving out there in the next month (my husband works with both of them) – I don’t know anyone else but I was in Perth for 5 months years ago and I found it so easy to make friends so don’t be worried.  You will love it.  We are moving all the contents of our house and hoping not to come back unless we find that we were happier in England of course (very much doubt that this is going to happen).  Let me know how you get on or if you need any info about anything just give me a shout as I could ask my hubby – he’s in the air on his way home as I type but he’s been there for a month finding out all sorts of info.  Sx

        • Anonymous

          ill tell you how everything goes once we get there, my parents used to live there so i have a few family friends. I hope everything goes well for you, it’s so excting!! such a big move! but your dead right, i live in ireland and i think living anywhere else but here would be better at the moment! best of luck and talk soon :) x

  • Anonymous

    Hi BodyRockers. First of all i’m so excited about the launch of the new site. You guys ROCK.Here are my scores 
    High knees with jump rope  142 137 132Reverse push up 18 18 17
    Ugi Pop 31 35 38
    Ugi squeeze 31 35 38This workout deserve 10 Burpees out of 10I really love this UGI exercise, they are amazing exercises.Have a good day all.

  • Anonymous

    that was such a fun workout! and im sweating like crazy after it!!

    high knees with jumprope-147/140/130
    reverse push up- 23/27/25
    ugi pop-30/33/30
    ugi squeeze and hip thrust- 28/30/33

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

    what a great outfit Zuzi has :) Since I started jogging last year and bodyrocking this year, I’ve become kind of addicted to sports clothes, especially sports bras. Luckily, I don’t have a lot of money to spend, so I’m just looking and saving for the next big buy :3

    Yesterday, I passed the theoretical exam for my driver’s license and I have a year to pass my driving exam. Just to celebrate passing the theoretical part I did 5 burpees (PC number 3 + 2 stupid mistakes). I felt so good!! I promised myself that I would buy a dip station when I get my driver’s license but I think I want to have my dip station (and gymboss) by the end of summer because I haven’t really had a birthday present for 2 years (I was given money but I never spent it on what I wanted). Really looking forward to it!!

    This was a tough workout but I enjoyed it anyway (as I always do with the tough ones).
    My scores:
    High Knees (still not counting)
    Sandbag Row 27/22/24
    Ugi Pop 26/21/27
    Ugi Squeeze & Hip Thrust 13/16/26

    Since I don’t have an Ugi ball, I used a pile of old clothes in a plastic bag (I wanted to get rid of them but it seems, it’ll have to wait).
    I think all of us thought of something funny when we saw the Ugi Pop, but seriously, my things burned so much when I did this exercise. It’s so effective!!

    • Anonymous

      well done! i have my driving test on the 6th and am so nervous!! i so badly hope i pass its unreal.x

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

    what a great outfit Zuzi has :) Since I started jogging last year and bodyrocking this year, I’ve become kind of addicted to sports clothes, especially sports bras. Luckily, I don’t have a lot of money to spend, so I’m just looking and saving for the next big buy :3

    Yesterday, I passed the theoretical exam for my driver’s license and I have a year to pass my driving exam. Just to celebrate passing the theoretical part I did 5 burpees (PC number 3 + 2 stupid mistakes). I felt so good!! I promised myself that I would buy a dip station when I get my driver’s license but I think I want to have my dip station (and gymboss) by the end of summer because I haven’t really had a birthday present for 2 years (I was given money but I never spent it on what I wanted). Really looking forward to it!!

    This was a tough workout but I enjoyed it anyway (as I always do with the tough ones).
    My scores:
    High Knees (still not counting)
    Sandbag Row 27/22/24
    Ugi Pop 26/21/27
    Ugi Squeeze & Hip Thrust 13/16/26

    Since I don’t have an Ugi ball, I used a pile of old clothes in a plastic bag (I wanted to get rid of them but it seems, it’ll have to wait).
    I think all of us thought of something funny when we saw the Ugi Pop, but seriously, my things burned so much when I did this exercise. It’s so effective!!

  • Pavlina

    I’ve got a suggestion for the last exercise for anyone who doesn’t have the ugi ball – just lift your bum off the ground, squeeze it really tight and then bring the knees together (just the knees, not the whole leg). To go back to starting position – set your knees apart, unclench your bum and bring it back to the floor. Try to feel your pelvic muscles working for that extra challenge :)

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

    Hi Lisa! My husband always considered bodyrock workouts as “jumping around.” Well I never saw him doing a single pushup. My dad thinks that when I say working out, it means me doing 10+10 bicep curls with 1lb dumbell. I am laughed at when I say I work out around people at work. But they all have a hard time bending over when drop something. Some ask me what I did to get in shape, I told them. The reaction is usually: “MOVING? NO WAY, do you have anything that does not involve moving? Some kind of diet maybe?” Forget it. Do not let them bring you down, you don’t need to justify yourself to anyone. Do what you are doing, because you are doing it great! :) They will all see soon how wrong they were :) Good luck, Lisa!!! 
    And your score is great! :) ))

  • ingrid haustein

    I feel happy by this new project.I am peculiar to see as it is best for you
     the kisses
     
    High knees: 104-116-118reverse push ups( whit chairs) 18.20-17ugi pop – 34-31–29
    Ugi squeeze: 25-28.29

    the best for you guys

    kisses

  • tee

    Zuzana when I first watched this I thought maybe you were going to show how to use the table to do the pullups or were going to pick up one of those big rocks to do rows with! ha ha!

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

    Cool workout!!! really!!! as well as all Zuzi’s routines.. sweat like crazy)))) did this one after 30 minutes of bodyflex. so my scores are:
    High knees with jump rope – 82, 89, 90
    Rows of bottles (10 kg) – 25, 27, 21
    ugi pop – 30, 31, 30
    fit-ball squeeze thrust – 18, 20, 24

    I’m so exited about the launch of new site!!!!!!!!!!!! you are the bestest!!!!!! will buy you ten cups of coffee when have some webmoney!! or green tea’d be better?)))))))))

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

    Hahahaha, something funny came to my mind when I saw the Ugi “POP” picture :D :D :D  
    I am at work so I could only watch the video without a sound (will watch and listen to that later today), but I WILL do this workout today, looks fun, I enjoyed the last one even without Ugly Ball :) (Chris, I can’t get that Ugly ball thing out of my head) :D So I will post my score later! :)

    • tee

      ha ha I keep thinking that chris’ ugly ball reminds me of tom hanks “friend” in the movie castaway,where he’s stranded on the island by himself and finds the ball and draws the face on it, so he has someone to talk to.  ha ha  in this case chris can talk to ugly while he works out! 

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

        You mean Mr. Wilson! :D I loved that movie, hahaha

      • Anonymous

        Hi Tee,

        There is a joke in that somewhere.  Probably have to be English and drink tea to get it.

        LOL, I’ve never talked to my Ugly Ball.  Okay maybe once. :-)   Strange enough Tom Hanks and I were born in the same year. BTW, I saw his most recent movie Larry Crowne and thought it superior to the horrible Horrible Bosses some here went to and I guess liked.

        –Chris

        • tee

          you can curse ugly instead of brutus! 
          I thought that larry crowne looked good, that’s the one where he goes to college right?  I was going to rent it some day!
          never go to the theater, last two movies I saw there were Harry Potter 7 part 1 & 2 with my youngest son, had to tag along with a birthday party he was at for the last one, how lame is that!  lol

          by the way, I’m canadian and don’t drink tea,so maybe I don’t get my own joke? ha ha & pip pip! and closer in age to michael j fox than tom hanks but love both of them!

          (oh and I suggested you use the pink duct tape on your ugly ball! ha ha)

          • Anonymous

            Hi Tee,

            Try High Tea…just a pun of sorts.  Yes, Larry Crowne is where Hanks changes his life in I think very positive ways.  And I don’t know about pink… :-)   Not my choice of a color for almost anything.

            –Chris

    • Anonymous

      Hi Nina,

      Strange I had a funny thought pop into my head when I saw the picture as well. :-)   Not something I would like to comment on here.

      Well, you must make your own ugly ball and like Kettlebells name it!  I have three K-bells. Two blue 20# bells named Smurf and Blueman and one 40# named Fatso!

      –Chris

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

        LOL I think we both mean the same thing about the pop :D
        I love that you name your equipment, I never did that, but maybe now, being single, all alone all the time, I will have to personificate (if that is a word) objects around me :D I have to come up with something :D

        • Anonymous

          Hi Nina, 

          Truth is you are not alone as long as you have a computer and the net.  That is why I so much like facebook and skype.   Maybe to some extent the new features here will be like that.  I love my bodyrocking friends, but I also love my fat brainy geek friends so I’m not likely to drop facebook for Bodyrock.tv ever.

          Also would rather blog on my own and have no possible censorship.  I’m not always the most positive person and this can be a problem here.  I believe the negatives make us stronger and I don’t pretend they don’t exist. Just as doing negatives can build stronger muscles quicker.

          You take care,
          –Chris

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

            Thanks Chris, for you nice words :) I know I am not completely alone, I still have my family, bodyrocking friends and other online friends, so being physically alone doesn’t really mean I am alone, just lonely sometimes :) And I like to talk, so I am often talking to myself :D Maybe I will start talking to my equipment :D I personally do not like Facebook and Skype, I prefer comunicating via emails, but unfortunately not many people want to spend loooong time writing a loooong email, they rather chat in realtime which I am not a big fan of, I prefer chatting face to face, but of course it is not always possible. 
            I have a blog where I used to share a lot, but there was a lot of my personal stuff, so I stopped doing that and I keep my blog for not-too-personal stuff, it works :)
            I love you negatives theory (well, it is not theory, it is a straight fact!) and I agree with it!!!! :)

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

            Thanks Chris, for you nice words :) I know I am not completely alone, I still have my family, bodyrocking friends and other online friends, so being physically alone doesn’t really mean I am alone, just lonely sometimes :) And I like to talk, so I am often talking to myself :D Maybe I will start talking to my equipment :D I personally do not like Facebook and Skype, I prefer comunicating via emails, but unfortunately not many people want to spend loooong time writing a loooong email, they rather chat in realtime which I am not a big fan of, I prefer chatting face to face, but of course it is not always possible. 
            I have a blog where I used to share a lot, but there was a lot of my personal stuff, so I stopped doing that and I keep my blog for not-too-personal stuff, it works :)
            I love you negatives theory (well, it is not theory, it is a straight fact!) and I agree with it!!!! :)

  • Anonymous

    Woohoohoo that’s gonna be better than facebook!!! Right? Congrats guys!! I’m really happy for you and grateful for everything you did for us! Can’t wait.. :) ))

  • Alina

    Hi guys!
    I have a favor to ask! Please, could anyone tell me what is the diameter of the 8 lb Ugi ball? I really wanted to buy it, but they do not ship internationally. So, I found the dynamax ball,  the diameter is 14 inches, so I really really need to know what is the diameter of your ball, Zuzana. It is just very expensive shipping and I need to be sure that I buy what I want. Please, answer!!!!

    • tee

      the web site says that it is 15 inch diameter

      • Alina

        Thank you so much!!!!!!!!!

  • Alana6

    This workout is harder than it looks, which was great. My scores:
    high knees: 124, 100, 109
    reverse push ups:  16, 13, 14
    Ugi Pop: 35, 30, 26 (used ottoman foot stool)
    Ugi squeeze: 19, 32, 28 (first score so low cause was trying with stability ball- too big, so I did the exercise with my feet and knees together not allowing them to separate)

  • tee

    yah, I kind of missed seeing her suffer like the rest of us! :)

  • ZoeRocker

    AAAAAAHH!!!! I haven’t worked out in 8 whole days!!! The longest I have gone without working out before this is 4 days and that was during Christmas! I am finally getting over probably the worst cold/flu that I have ever had in my life. My goal was to do a workout everyday for 3 weeks before I go to LA for my brother in law’s wedding. I feel like everytime I plan for something like this, it always gets screwed up. I was so excited to be in the best shape of my life on the beach there and now I feel like a big sack of jello. I am going to re-start my challenge tomorrow as I have 1 more week before we leave. I will workout everyday and follow the diet rules 100%. I have faith that I can jump back in where I left off. I wouldn’t be able to do it without your support. I love this community and especially you two, Zuzana and Freddy!! I hope I run into you in LA and we can do burpees!! HAHA!!

    • Anonymous

      Alas, things always seem to come up to whenever I have a big day I’m working out for too. I had to take in an unexpected houseguest for a couple weeks before my mom’s wedding and only had the chance to jog a couple times. Things happen, but if you’ve been consistent with your workouts before your flu then you should still look great. I got a lot of comments about how “I looked like I’d been taking care of myself” still :)

  • creedy2280

    did my workout 2 hours later than usual but got it done. had to modify the reverse push up and do a row..ok i was tired and didn’t want to set up the bar and chairs..but i still got a workout…went heavy on the weight and really pushed.

    high knees ( no rope) 144, 107, 122
    row 24, 25, 29
    pop (used my exercise ball) 26, 26, 28
    squeeze 23,30, 35

    still working on my big issue but ..where i am is at a cross roads, but what it feels like is the leap of faith Indian Jones had to take in The Last Crusade…taking that deep breath and trusting that God will be there and provide. I guess I’m revving to take that breath…

  • Anonymous

    I did this barefoot in my apartment.  Once again, laziness lost because Bodyrock is my homepage! 

    High Knees (no jump rope..will knock all asbestos popcorn off ceiling with it) 120- 126-121
    Reverse PU 15-13-13
    Squat Pop (subbed coffee table for UGI) 31-32-25
    Butt lift (no ball) 38-46-47

    Followed with 35 hanging knee raises & 15 core splits on dip station

    • creedy2280

      i did mine bare foot too! and yes i agree laziness lost today!

  • Anonymous

    Zuzana’s pink ball weighs 8lb, & the I think grey ball has 10 or 15….UGI’s website says 10 but I thought Freddy’s was heavier. 

  • Anonymous

    Hi Lauren – thanks for your kind words :) Zuzana & I are glad you found the community :)

  • Gwyn

    Poor Freddy!  But I was cracking up with Zuzana–Sorry:(

    Looks like another great workout:)  My Ugi is on its way–I wish it would get here tomorrow, but I’ll improvise.  I’ll be doing this one in the a.m.  Thanks for another great workout to look forward to!!

  • Sunflower

    Hi bodyrockers, I’m one of the newbis I just found the site last week and loved!! I’m hooked to bodyrock.tv an to all you guys.After my first workout on 7/15  I stopped going to the gym cuz wasn’t that fun; amazing workouts!! thank you zuzana and freedy you are amazing. I can’t share with you my today’s  reps because I just had enough air to move to the next exercise, but I will not give up!!  And to all of you bodyrockers community your support makes the difference. Thank You All!!

    • Anonymous

      Good job! Welcome to the team :)

  • Anonymous

    Young bodyrockers unite! :) If only there were more of us out there… Even my boyfriend chickened out of Zuzana’s workout– he only did one. haha, he said they were almost as tough as his wrestling training/workouts. I’ve done their pre-season workouts, they’re hard and get be huffing and puffing, but they don’t brutalize and kick my a$s the way Zuzana’s workouts do. Can you believe that? Zuzana can make a varsity-swinging wrestler run away faster than a speeding bullet from her workouts! ha.

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

    EXCITING!!

  • Donna

    Hey Lisa,  great scores you should be very proud of yourself:) Welcome to bodyrock !!

  • Donna

    Totally loving these 12 min workouts as I have been very busy this week getting organized for my brothers engagement this weekend:) Loving the new ugi ball and wishing I could afford one:)
    These are my scores;
    1.High knees with jump rope 128,129,155
    2.Reverse push up 23,24,27
    3.Ugi pop 27,25,22
    4.Ugi squeeze & hip thrust 19,24,30

  • Sarah G

    Hey, I’m Sarah G too.. but with an ‘h’ :P Haha

  • http://www.facebook.com/taryana.rocha Taryana Lima Rocha

    Oh I feel soooooooooooooo bootylicious after this workout!!!

    • http://www.facebook.com/taryana.rocha Taryana Lima Rocha

      Message from my buttcheeks to Zuzana: I despise you…and yet I love you…

  • Anonymous

    thanks for your guys effort. ones again good job!

  • Jhart2714

    I’m so happy you’re making these changes to the site. I was literally thinking about that yesterday: that I wished I could post my reps on your site where I could find them again when I re-do the work out later and wishing that I could follow certain body-rockers to see how they are doing. I’m really excited about getting to do just that! Rock on!

  • Carmen

    Hi everyone!!!
    I must say that even thou I’ve been a bodyrocker since May of this year, I honestly think that I’ve FINALLY found that spark to keep me motivated to live a healthy life. I’ve been pretty active my whole life but as a latin woman……..my lower half has always been my frustration, cause no matter how hard I workout, these areas would not improve enough. Since I’ve started BR I’ve lost 17 pounds and my lower half look amazing, more lean and defined. Even thou I’ve always been thin around my waist area my obliques did never show…..until now & I love it!
    Looking forward to buy U more coffee………thanx for everything U do, is highly appreciated =)

    Now my scores:
    High knees: 127/140/150 (my jump rope snapped after the 1st set, so I had to do regular hk)
    Reverse P/U: 20/21/21 (I used my grandmas walker)
    Ugi pop: 28/26/28 (with stability ball)
    Ugi squeeze: 44/49/48 (I used my stability ball so I guess it was 2 easy……but l stll feel the burn, lol)
     

  • http://twitter.com/danamdkny DanaMarie

    will we have to create a profile? I would prefer if I could just watch the videos and comment with out having to devote more time to online profiles

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

    I can’t wait for the new launch, it sounds great!! 

  • Annie_B

    Zuzana & Freddy, I can not tell you guys how much grateful and thanksful I am..words aren’t enough :) I’ll tell you anyway THANK YOU SO MUCH for everything, for your time, your dedication that you both put into Bodyrock.tv community. I’m so excited for our new website :)

    For newbies out there, I want to encourage you stepping out of your comfort zone and you will be amazed how fast you will see the results. I too started every exercises with modifications. Over a year ago, I couldn’t do a single push up. I wasn’t overweight although I totally out of shape. First 2 months, I couldn’t finished the whole workouts but I told myself that at least I decided to do something good for my body. Now, I’m much more stronger than when I first started. I can 1 arms push up,pull ups and one leg squats. I’m working on handstand push up and tricep dips :)  It takes dedication,deligence and discipline.  Everything is POSSIBLE, believe in yourself .

  • Anonymous

    It looks like it’s from Victoria’s Secret ::).

  • Anonymous

    It looks like it’s from Victoria’s Secret ::).

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

      the pink gave it away!!

  • Dana Kocis

    Amazing, guys! I’m looking forward – I always feel trepidation for change, but am working on plowing through such fears because the fear is irrational…change coming from hard work, positive risks, and challenging oneself can bring so much joy and motivation to our lives (I’m trying to drill this into my cabbage! ;) Thank yoooo! :)

    My scores today:

    1. High Knees with Jump Rope (my reps: 114, 120, 119)2. Reverse Push Ups (my reps: 14, 15, 13)3. Ugi Pop [ouuuuuuch!!!!] (my reps: 25, 23, 23)4. Ugi Squeeze & Hip Thrust (22, 24, 23)

    Followed by 12 (10 + 50) skipping

  • Anonymous

    Love the modifications for those without the equipment! I usually just figure something out myself when I dont have the equipment, and it is good to know that the things I work out myself are pretty similar to the modifications you guys have! Im glad you have included these, one thing about Bodyrock that I love is that the workouts can be done without much equipment, which means that they are accessible to EVERYONE, not just people who can afford to buy gym equipment or gym memberships. Fitness should be free and available to anyone and that is why I love Bodyrock so much. Thanks Zuzana and Freddy, keep up the good work and I can’t wait to see the new layout!

  • AudraFit

    Bodyrocker newbies Zuzana and Freddy are right. I had no idea how out of shape I was til I started Bodyrock almost 2 years ago. I never imagined I’d be doing pushups, pullups, and dips with ease. Actually, I’m still excited to share that I can do an actual dip with my own bodyweight! This is something everyone here can achieve with hard work and perseverance. Stick with Bodyrock and with a clean diet you can achieve your best body, I promise. BTW Zuzana and Freddy, much respect to you for thinking of us in your redesign of the website. Thank you for everything you provide here and will provide in the future :) May all your dreams come true and I’m very thankful and greatful to be a loyal follower. You’ve changed my life tremendously :) On a lighter note I did the “Harder Than Ever Workout” already so I’ll save this for tomorrow. Peace!

  • AudraFit

    Bodyrocker newbies Zuzana and Freddy are right. I had no idea how out of shape I was til I started Bodyrock almost 2 years ago. I never imagined I’d be doing pushups, pullups, and dips with ease. Actually, I’m still excited to share that I can do an actual dip with my own bodyweight! This is something everyone here can achieve with hard work and perseverance. Stick with Bodyrock and with a clean diet you can achieve your best body, I promise. BTW Zuzana and Freddy, much respect to you for thinking of us in your redesign of the website. Thank you for everything you provide here and will provide in the future :) May all your dreams come true and I’m very thankful and greatful to be a loyal follower. You’ve changed my life tremendously :) On a lighter note I did the “Harder Than Ever Workout” already so I’ll save this for tomorrow. Peace!

    • dedicated bodyrocker

      Here, Here Audrafit. I agree 100% (although I’ve some your posts and hard to imagine you were ever out of shape LOL).
      Has anyone bought or used the the “Precision Nutrition” books?, keen to give it try to tweak my diet.
      PS I did the “mission abs possible” workout already today

  • Miss Rebecca

    Yay!!!  I am sooooo excited about the new features!!  :-)

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  • Anonymous

    an Ugly Ball! One of the more creative bodyrockers put together pillows and an ankle weight in a bag and got the Ugly Ball. It’s in the comments of the last workout. Check out the rest of his pics, it’s amazing how he’s improvised with stuff for dip stations and the like

  • Anonymous

    is it me or has Zuzana changed her presenting style for this vid?

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

      she didn’t do a workout just explained the moves… which I’m glad she does but I like it the way they’ve been doing them, she works out then explains because those of us who have experience maybe don’t need to see every movement! I hope they don’t change the way they are doing the videos or I will be bummed!

  • rose

    Oh My God, I am so happy you guys are making a bodyrock facebook! I absolutely love the idea and I don’t even like facebook. checking out other bodyrockers is going to be so much fun! Can’t wait!
    Thanks you guys

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  • tee

    hilarious video,  you just needed some crows to swoop down and squawk at you!

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

    today i did this old killer workout: http://www.bodyrock.tv/2010/06/09/booty-firm-up-workout/ :)

  • xuely

    Zuzana..you are so Beautiful..pretty!!!! 
    Thanks for the modification!!! 
    I want to buy Ugi…but it’s not available in my country(Malaysia) and no shipping available. Well…its not gonna stop me from doing your workout!! I love all the workout! 

  • helena p

     I don´t have the Ugi ball but I have still managed to do the workouts and I love them as usual, is great you´re incorporating new challenges all the time with new stuff!
    Thanks guys!

  • Jill Hobbs

    Excited about the new Body Rock website!

    Thank you Zuzana and Freddy for this amazing community you have started and continue to nurture for all of us Body Rockers.

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

    Poor Freddy, something was trying to eat you. I cant wait to do this one tomorrow.

  • Anonymous

    My cheeks hurt ;)

    high knees (no jump rope)  154, 156, 138
    reverse push ups  21, 18, 18
    ugi pop (no ugi, but i went very low and jumped very high)  30, 29, 27
    ugi squeeze (8 lb. medicine ball)  28, 32, 32

  • Anonymous

    Aahh!! I’m so exited about the new layout. Zuzana and Freddy you guys are amazing, this website means so much to alot of us. As someone who just started 2 months ago I’ve always tried to find modifications and you guys really help out in that part as well. Ive been working out 4 to 5 times a week and have already lost 8 lbs and gained alot more energy. Thank you both for all you do for us bodyrockers. :)

  • http://delightfultastebuds.com Jos

    Wow sounds like Bodyrock.tv will have its own social networking :D Can’t wait to see the new relaunched website and thank you so much for thinking all of us bodyrockers! I just did my own workout challenge today for my upper body so I might have to save this one for another time :)
    50-40-30-20-10 reps of:
    Reverse push ups
    Knee Raises
    Finished in 30:46

    And I did 10 Unassisted Pistols for each leg! Now my upper back starts to get sore..but in a good way!

    • tee

      that’s an amazing workout jos! my back hurts just thinking about it!

  • Anonymous

    Haha :D  

  • ♥ BodyRocker Rachel ♥

    WOW!!! The new site sounds like it’s going to be FANTASTIC!!! I absolutely cannot wait! 
    Freddy and Zuzana, you guys are sensational. Some day, people will write songs about you two. What an amazing service you provide to all of us. I can’t thank you enough! ♥♥♥♥

  • Lisa

    What was on your back Freddy?

    • Anonymous

      Some kind of flying bug that liked how I tasted… :(

      • Anonymous

        Haha, aww! D: I remember when I lived in Florida, the bugs were awful… You were so desparate to end the video! I hate the feeling of bugs crawling on me, so I feel you. I had a spider on the back of my neck once, and the sad thing was, my friend saw it, and didn’t tell me. I didn’t freak out, I like spiders, so I just flicked it off xD but when I could feel it crawl on my I had goosebumps ):

      • Anonymous

        Very probably a hornet and it was interested in your salts. 

        –Chris

  • Ellen

    new site! how exciting!

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

    Poor Freddy. xD

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

    Poor Freddy. xD

  • kat

    Really looking forward to the new webpage!!  So excited! Freddy hope your bite does not hurt any more :)
    this workout looks Amazing, gonna do it first thing in the morning. 

    xoxoxo
    kat
     Thanks again Zuzana and Freddy :)

  • kat

    Really looking forward to the new webpage!!  So excited! Freddy hope your bite does not hurt any more :)
    this workout looks Amazing, gonna do it first thing in the morning. 

    xoxoxo
    kat
     Thanks again Zuzana and Freddy :)

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

    That Ugi pop exercise is going to help you drop it like it’s hot out there in CA for sure Zuzana lol

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

    That Ugi pop exercise is going to help you drop it like it’s hot out there in CA for sure Zuzana lol

    • Guest

      Hahaha drop it like it’s hot

    • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

      lol

  • Anonymous

    I literally did a happy dance when I read about your new site. I am so glad you guys are doing this for us. You are truly amazing and beautiful people and the new website sounds like just the direction bodyrocking needed to go.

    I just your Transform Your Booty Workout and will do this one tomorrow. My buns hurt so bad and this routine looks like they will get whipped into shape even more. I’ll post my scores tomorrow and take some pics to I can have (before-ish) pictures for my profile :)

    -Jodi

  • Anonymous

    I literally did a happy dance when I read about your new site. I am so glad you guys are doing this for us. You are truly amazing and beautiful people and the new website sounds like just the direction bodyrocking needed to go.

    I just your Transform Your Booty Workout and will do this one tomorrow. My buns hurt so bad and this routine looks like they will get whipped into shape even more. I’ll post my scores tomorrow and take some pics to I can have (before-ish) pictures for my profile :)

    -Jodi

  • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

    YAAAAAYYYY! SO amped for the new site, it is going to be so awesome! 

    Zuzana, lets do ninja jump tucks again soon :) Those I couldn’t do at all when I first started and now I love them. 

  • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

    YAAAAAYYYY! SO amped for the new site, it is going to be so awesome! 

    Zuzana, lets do ninja jump tucks again soon :) Those I couldn’t do at all when I first started and now I love them. 

    • Anonymous

      YES! Ninja jump tucks! Those are killer! They take some practice when you first start, but once you get the hung of it, they’re brutally fun :o )

      • tee

        hey guys!  don’t give her any ideas!  lol

        • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

          haha! She’ll probably do a 100 ninja jump tuck exercise challenge and I will hate myself for saying anything!

          • Anonymous

            Ahahaha! Oh man just watch! We sure will be kicking ourselves. 100 ninja jumps in 10 minutes xD that would be something….

          • tee

            she’s already planning on 100 burpees when 100,000 followers on facebook.  pretty soon!

        • http://www.facebook.com/profile.php?id=502775160 Drew Martin Lee

          haha! She’ll probably do a 100 ninja jump tuck exercise challenge and I will hate myself for saying anything!

    • Anonymous

      Nooooooo, ninja jump tucks are the worst! But they are super effective, which is why they hurt so damn much! They are pretty much my least favourite exercise!

  • Anonymous

    Ahh! Might I be the first to comment?! :D Epic win ^__^ now time to watch the video, hehe. I’m really lame…

    • Lydia

      harmony- I think you are!

      For those that have not bought these two a cup of coffee, I think it is beyond well deserved, so why don’t we all BUY A CUP, A GRIND, SOMETHING, to show our support and gratidude…I think it’s a LITTLE BITTY BIT to ask for ALL they do for US! 

      you don’t even have to say how much you will buy, just buy by the end of the week(if possible!)- even if this will be the only time, but let’s get together (like we do with our workouts) and pitch in!! After all, we get a TONNNNN for nothing…

      Like this if you are with me!!

      • Anonymous

        Lol I specialize in lameness :)

        It’s an awesome idea, if I had credit =/ I honestly would donate… If only they would allow snail mail donations, I would totally donate!

        • Lydia

          harmony! totally meant you were the first to post! i thought the after part was funny ;)

      • Anonymous

        Hi Lydia,

        I have the honor of being the person who bought Zuzana the first cup of coffee…well multiple cups as over four months I gave something like 100 buck via paypal and the  Hotmail email address, but I stopped for various reasons I don’t feel like going into here now.   I’m glad folks use it to express gratitude to the Lights.  It should be for both as Freddy contributes quite a lot behind the camera as well.

        –Chris

        • Lydia

          Hi Chris,

          That is awesome…I understand what you mean completely. Thanks for replying.

          Lydia

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

        I am gonna buy them some right now… I admit that I never did, and I consider myself a very dedicated Bodyrocker… I am with you, gonna do it, but I prefer them ordering a tea :D

        • Lydia

          Thanks Nina, I have been bodyrocking for 6 mos now, and didn’t notice the coffee icon til a while after. Just thought the timing was right with the “new life challenge” this week. Thanks again for joining me.

          Lydia

      • http://www.dheana.com Dheana

        Awesome post Lydia! I bought them my first cup last week and it felt AMAZING to contribute to what these two do for all of us every day! …Just try it guys – you’ll see how good you’ll feel too! :)

        • Lydia

          Oh yay Dheana, I posted to Nina that I  have been body rocking for about 6 months now, and it took a while for me to see the coffee icon! Anyway, way cool that you bought them a coffee, I think it’s awesome…

      • Anonymous

        Unfortunately, there is no PayPal in my country yet, so i cannot buy them a cup of coffee… :( But as soon as we get it, I will most definitely do it! :)