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. 

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! ♥♥♥♥

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!

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

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

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

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)
 

thanks for your guys effort. ones again good job!

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!!

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. 

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

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!!!!

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! :)

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

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

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)

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

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!

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

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

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

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

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!

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

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 :)

Hi GoustiFruit,

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

Ouch!
–Chris

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

@ 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!

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

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!

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

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!

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.  

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 :(

Happy 29th birthday Erin:)

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.

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!

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…

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

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! 

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

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. :)

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!

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 ;)

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

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

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!

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!

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

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

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!

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 =)

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

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

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).

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!

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….

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!

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

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 ;)

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!!

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!! :)

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

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

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!  :)

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!

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! :)