Jul 29 2011

300 Reps of Brutality – BodyRockers Don’t Give Up!

Hi BodyRockers,

Sorry for posting so late, but today we had a pretty crazy day. We are preparing to leave for our “Burpees Everywhere Tour” and we had to take the dogs in to get boarded. Charlie was as excited as a teenager heading to a party and Cali established herself as the Alpha leader in the small breeds area :) As soon as we left the facility we missed them. It makes us feel a little bit better tho that everyone there was so nice. We are so excited about our trip but at the same time we miss the kids – the house seems really empty without them.

Starting with today’s workout Freddy & I will be dedicating one burpee after each of our workouts to BodyRocker Erin who is battling Cancer. If you haven’t read BodyRocker Erin’s courageous story, you can check it out here. With each burpee that we do, we are sending her positive thoughts and wishes. We invite you guys to do the same – rock out one Burpee for a fellow BodyRocker and send what ever thoughts of strength, kindness and support to her that you can :) This wonderful idea came from a BodyRocker Connie in the comments toady – we reposted it here:

”Maybe the entire BR community can do one burpee a day just for you – in solidarity!  Maybe Zuzana will sneak in one burpee at the end of every video just for you and we can all follow along.   I’ll be thinking about you every day and sending you my energy.  Health and happiness to you and your family!  - Connie”

Enjoy your workout today and remember that BodyRockers never give up! F**k Brutus!

Best,

Zuzana & Freddy

P.S. You can follow Freddy & I on our Facebook page here: http://www.facebook.com/BodyRock.Tv

Workout Breakdown

Time: 30min.Workout Type: Time ChallengeExercises: 5
  • Lunge Twist with Sandbag50 reps total
  • Dive Bomber Burpee50 reps total
  • Jump Lunge & Swing50 reps total
  • Ugi Push Off 50 reps total
  • Sumo Squat100 reps total

Get your gear for this workout here:

Instructions:

This workout is a Time Challenge which means that there is a given amount of exercises and reps that you have to complete as fast as possible. I am using my Ugi Ball (10lbs – dark blue colour) and Sandbag (30lbs – power model). Set your Interval Timer as a Stop Watch and get started!

There are 5 rounds of 5 different exercises:

1)  Lunge Twist – 10 reps

2) Dive Bomber Burpee – 10 reps

3) Jump Squat & Swing – 10 reps

4) Ugi Push Off – 10 reps

5) Sumo Squat – 20 reps

I finished this workout in 30 minutes exactly and I have to admit that I was thinking about giving up after the 4th round. I am glad that I found the last little bit of strength to finish the last round. I am curious to hear from you guys how did you enjoy this routine and how long did it take you.

All of the exercises are explained in the video above including variations for beginners and those of you who don’t have the equipment that I’m using.

Enjoy your workout and don’t forget to add one Burpee for Erin.

comments


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  • Vivi

    I beat my PB which was 16.09min…today : 11.45 min !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    • Anonymous

      oh wow that’s amazing! It took me that long just to do the first two exercises! lol

    • Anonymous

      oh wow that’s amazing! It took me that long just to do the first two exercises! lol

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

    Finished in 25:41, shaving more than 3 minutes off my previous time!  Yayyy…

    It’s nice seeing Zuzana again!  I miss you Zuzana!  I love the hosts too, but know that we miss you and hope you’re having a fabulous holiday with your family.  xoxo

    Merry Christmas/Happy Hannukah/Happy Holidays to everyone!

  • Anonymous

    Everybody has amazing times on this one :) I loved it and thought it was very hard! I used my 8 pound medicine ball and my 32 pound sandbag and my time was 26 mins but took like a min and a half break so really 27:30

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

    Just did this!  I’m really excited because the first time I did it I was really bummed with my score: 35:38.  That was on 7/30.  I decided to do it again 2 days later because that time bummed me out so much and I got 33:54.  Better.  

    So today I did it and my goal was to beat Zuzka and get below 30min–and I did!  I did it in 28:47!!! Yayyy!!! There are some workouts that I feel like I get a really high score on and it bums me out–this was one of them, but it feels so good to come back strong!  That’s what BodyRocking is all about, right? :)

    I also took time for each round:
    1: 5:35
    2: 5:28
    3: 6:12
    4: 5:47
    5: 5:45

    I used a 35lb sandbag and a 10lb ugly ball.

    I paid strong attention to Zuzka’s heeding to have proper form.  I even took a little longer on the ugi push offs to make sure I was really using all (or all I could) of my arm strength, because that exercise in particular is easy to cheat on.

    Burpee for Erin!  Love to all of you! Have a fabulous beginning of the week.

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

    Just did this!  I’m really excited because the first time I did it I was really bummed with my score: 35:38.  That was on 7/30.  I decided to do it again 2 days later because that time bummed me out so much and I got 33:54.  Better.  

    So today I did it and my goal was to beat Zuzka and get below 30min–and I did!  I did it in 28:47!!! Yayyy!!! There are some workouts that I feel like I get a really high score on and it bums me out–this was one of them, but it feels so good to come back strong!  That’s what BodyRocking is all about, right? :)

    I also took time for each round:
    1: 5:35
    2: 5:28
    3: 6:12
    4: 5:47
    5: 5:45

    I used a 35lb sandbag and a 10lb ugly ball.

    I paid strong attention to Zuzka’s heeding to have proper form.  I even took a little longer on the ugi push offs to make sure I was really using all (or all I could) of my arm strength, because that exercise in particular is easy to cheat on.

    Burpee for Erin!  Love to all of you! Have a fabulous beginning of the week.

  • Anonymous

    30.56 including burpee for erin. Never had so much trouble with the extra burpee as with this workout. Holy moly. sweat fest. 

  • Anonymous

    30.56  including burpie for erin. I have never had such trouble with my last burpee as with this workout. Holy moly. sweat fest

  • Felicia

    did this workout today in 17:10. killer! love it, always leaves my sides sore with those twists and swings!

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  • Anonymous

    Finished this workout in 16:42 :D

  • Anonymous

    i just finished and i telling you,that was brutallllllllllllllllllllllllll………………………300reps-35min……………..petra london

  • Anonymous

    20:06.  I beat my pb by about 40 seconds.  Not bad, but i think i can do better.  I used a 13kg sandbag and a bosu ball.  After this i did 3 sets of 5 pullups in the doorway and a trx workout.  Then back to work!

  • Cindy

    I beat my old score by 5 minutes.

  • Vivi

    I tried to beat my score but I did the same time 16.25min today (16.09min last time)

  • Danielle

    27:15… wow BRUTALLLL!

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

    i smeared my time!! so excited:
    last time:44:56
    this time: 33:44!!!!
    :D DDDD
    thanks, guys!!!
    hope you’re having fun!

  • Anna

    total :)

  • kat

    Just finished this!  completed this circut 5x total 300 reps of torture!!  in 16:37
    than I added
    20 Burpees for Bodyrocker Erin
    20 knee raises
    10 dips
    20 reverse push ups
    20 ab exercises on dip station
    10 each leg single leg squats
    500 high knees with rope
    thank you for all your motivation Bodyrockers and especially Zuzana and Freddy :)

  • Ugamerican

    I used to Bodyrock A LOT, but my mom went away for a month and I lost my passion. Oh wow. I definitely need to learn to deal with dstress better, because I am sooo glad I did this workout. Love you Freddy and Zuz!

  • http://ladneslowa.wordpress.com/ Dorota T.

    + burpee for Erin did! :)

  • http://ladneslowa.wordpress.com/ Dorota T.

    wow, new best for me :) 23:58, I’m very surprised because 20 days ago I finished it in 27:16 minutes! :) Oh, I’m dreaming about bath but first – stretching. i’m sweating a lot. oughhhh :) i love it!

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

    Sooo happy to have pulled on the BodyRocker in me to kick Brutus awayyy and complete this workout! Looks like I’m mega slow compared to everybody else – my time was 37:44. I made sure to focus and not sacrifice form.

    I’m really happy – and literally dripped with sweat from round 2 – i don’t think i’ve ever had so many beads of sweat running down my face continuously through a workout! Felt AMAZING! x

  • Backtomobay

    Loved this workout.

  • Zmonky

    It’s been a long time since i used to bodyrock on a daily basis because i’ve been travelling lately without any laptop or computer. I managed to do this workout in 38 minutes with the baginner variation for the jump lunge&swing because it was impossible for me to do more than 2 with the sandbag(i don’t own an ugi). It feels so good to be back and bodyrock again, even though i almost fainted after finishing this workout!

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

    OMG ! These are my first dive bombers !
    That was tough ! Arms are shaking, inner tights are painful (those jump lunges kill me everytime !)

    I did this workout with my 16 lbs bag
    jump lunges and twist with my own bodyweight as I don’t have any weight left (it’s all in my exercise bag ^^)
    and plank jump/knee tuck as I don’t have a UGI

    It took me 28:21 ! + Erin’s extra burpee !
    But I’m convinced I didn’t do the exercises as properly as Zuzana does

    Thanks for this great moment of brutality :o p

    Keep the sweat, and smile ! :D

  • http://www.facebook.com/profile.php?id=100000646573656 Ani Ssa

    ummmmm.. has Zuzana said where she got those workout pants yet?  i love them!!!!

  • Anonymous

    Did this workout today and shaved off 6min. from a week ago.
    Also did ten more burpees for Erin. 

  • AudraFit

    Hi Zuzana, Freddy, & Bodyrockers!
    I’m behind in the workouts but just finished this appropriately named one and yes it was brutal. I used my 30lb barbell and a 10lb medicine ball and finished in 24:05. I’m also enjoying catching up on all the comments as well :) I can’t believe that someone would think any of your workouts aren’t hard enough or are easy. I do believe you make it as hard as you want to make it and well if these are easy, then maybe that person should look inside him/herself and ask if they are pushing to the max right? I know I do :) P.S.. A healing burpee for Erin ;)

  • AudraFit

    Hi Zuzana, Freddy, & Bodyrockers!
    I’m behind in the workouts but just finished this appropriately named one and yes it was brutal. I used my 30lb barbell and a 10lb medicine ball and finished in 24:05. I’m also enjoying catching up on all the comments as well :) I can’t believe that someone would think any of your workouts aren’t hard enough or are easy. I do believe you make it as hard as you want to make it and well if these are easy, then maybe that person should look inside him/herself and ask if they are pushing to the max right? I know I do :) P.S.. A healing burpee for Erin ;)

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

    I just did this. Took me long enough, I know. xD I was scared of it at first, but I decided to FINALLY try it. It. Was. Brutal!!! My arms feel like jelly. x.x Here’s my time: 17:26!!! :D

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

    I did this workout today in the morning. Changed it a bit because i did it with NO weight, just a plastic ball without weight for some exercises so i did the following

    at first i was gonna do it all in 1 round but then i thought 50 dive bombers burpees all in one?! 
    1. Lunge twist with squat: 50 reps
    2. Dive bomber burpee: 25 reps
    3. Jump lunge switching plastic ball: 50 
    4. Dive bomber burpee: 25 reps
    5. Sumo squat: 50 reps
    6. 2 knee tucks + plank jump on plastic ball (much harder than i expected) 50 reps
    7. Sumo squat: 50 reps

    i did all that in 27:04 min. :) It was pretty hard!! after that i did some jump rope skips . thanksss 

  • Ziba

    i did it again…21 minutes and 34 seconds! WOHOOO

  • Anonymous

    Did this yesterday (Friday). My sandbag was 31 lbs and I had 9.4 lbs in my substitute ugi ball contraption. Did the push off’ with the stability ball against a couch. Time- 29:28.  I like 12 min workouts better :)

  • Anonymous

    Did this yesterday (Friday). My sandbag was 31 lbs and I had 9.4 lbs in my substitute ugi ball contraption. Did the push off’ with the stability ball against a couch. Time- 29:28.  I like 12 min workouts better :)

  • Anonymous

    Finally did this! You have no idea how long it took me to get started. My time was 41:22.

  • Anonymous

    Finally got around to doing this great workout. Thanks a lot, Freddy and Zuzana.

    My time with 45 lbs: 21:50

  • Mlk42o

    Was wondering about the reps on this…  When you say “total”  is it 50 reps on each leg?

  • Mlk42o

    Was wondering about the reps on this…  When you say “total”  is it 50 reps on each leg?

  • http://www.facebook.com/profile.php?id=100000646573656 Ani Ssa

    WHAT ARE THOSE PANTS YOU ARE WEARING???? ABSOLUTELY LOVEEEEEEEEEEEEEEEEE THEM!!!

  • Janessa Reimer

    ok so i wasn’t sure where to post this, so i am posting it here. I hurt my arm/shoulder at work almost a week ago and the pain has gotten worse everyday. so much so that last night i woke up crying because the pain was sooo bad. I have never felt such terrible pain. i didn’t sleep at all cause of the horrible pain. I almost went to an emergency, but i didn’t want to wait 8 hours or more. I did go see a doctor tho, got an xray, and some pain killers…which are not working yet, so i am in lots of pain still. this site is so supportive and stuff, i just….i dunno. i love this site and these workouts so much…..i hope one day i’ll feel no pain.

  • Katie

    Just want to say how much I appreciate this community, the way everyone jumped in to support Erin.  The way we are all there for each other, through this site.  Life always has it’s ups and down, but the downs are easier to handle, for  me, since becoming a Bodyrocker.  When I am so stressed a great workout really puts things into perspective for me, shows me that things can be hard, but they get better, that I can handle them, that I am strong. I also enjoy rejoicing with everyone, celebrating our met goals, and cheering each other on to meet new ones we have set.  Thank you so much for enriching my life fellow Bodyrockers, Zuzana, and Freddy.  All of you are so great!  Much love.

    Katie
    Colorado

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

    I can only repeat what @d7086caed004c5dcd963452cb7f1e9c5:disqus wrote earlier: I missed you guys and after my 5 day holidays in Munich (that consisted of lots and lots of drinking of great Bavarian beers and very-very little sleeping between the days), it was a hard but joyous return. …and I also felt like puking and collapsing in an unpredictable sequence towards the end of the workout. This was truly brutal.

    My time was 29:35, which is a smaller miracle considering that by the end of round 3 I was way past 18 minutes and I was only getting slower, however I tried not to take any breaks within the 10-10-20 reps and – apparently – it worked.

    I’m also going to dedicate all my burpees from now now on to Erin. Girl, this one goes out to you: there IS such thing as healing energy, and I bet you feel an abundance going your way from our great BR community. Keep strong, positive, brave and happy and keep us informed about your recovery, because we care. m/

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

    I can only repeat what @d7086caed004c5dcd963452cb7f1e9c5:disqus wrote earlier: I missed you guys and after my 5 day holidays in Munich (that consisted of lots and lots of drinking of great Bavarian beers and very-very little sleeping between the days), it was a hard but joyous return. …and I also felt like puking and collapsing in an unpredictable sequence towards the end of the workout. This was truly brutal.

    My time was 29:35, which is a smaller miracle considering that by the end of round 3 I was way past 18 minutes and I was only getting slower, however I tried not to take any breaks within the 10-10-20 reps and – apparently – it worked.

    I’m also going to dedicate all my burpees from now now on to Erin. Girl, this one goes out to you: there IS such thing as healing energy, and I bet you feel an abundance going your way from our great BR community. Keep strong, positive, brave and happy and keep us informed about your recovery, because we care. m/

  • Felisha

    I was such a sweaty mess! I finished in 27:20 using 20lbs on the lunge twist and sumo squat and my rice-filled pilates ball for the lunge & swing.

  • Vivi

    I began by this one for my resumption : OMG !! My body is in lack of training with weight !!
    I used 10kg for lunge twist, and for sumo squat. And only 6kg for jump lunge & swing.

    My time is 16.09 min. Great sweat.
    After this one I made “Death to fat Wo”.

    + 2 burpees(because 2 workout a day for me) for Erin. To whom I bring all my support in this event of the life.

  • Anonymous

    Anybody knows what brand Zuzana’s pants are ?

  • Anonymous

    Anybody knows what brand Zuzana’s pants are ?

    • Anonymous

      hi :) It´s the brand “Lululemon”: http://www.lululemon.com/

      • Vivi

        That always has much more look on Zuzana, than on the site !  :p

  • Kungfooflea(Annalisa)

    Brutality is RIGHT! I took this one into the gym to train with a friend of mine who is an mma fighter. I used a 16 lbs Ugi and a 35 lbs kettlebell and I think he started with a 50 lbs kettle bell for the sumo squats and a 20 lbs for the lunges. This was so hard! The both of us were swearing and heaving and it was hilarious. I finished in 31:57 and he finished in 36:46. One for the girl’s team!!!
    This was one of the best workouts that you posted in a while!! More time challanges pleeeeaaaassse.

    And I do a burpee for you every day Bodyrocker Erin!!! Your spirit is in the right place so your body will be the next thing to follow! x

  • tee

    hi mackenzie

    for this workout there are no intervals.  so press any button to turn your timer on, then press and hold next, then push change while holding next,  the timer will kind of say “stop” then let go of both buttons.  it’s ready to time this workout now.  when you are ready to go, press the side button (marked start)  when you finish push start again, and that’s how long it took you!

    when you need to do an interval workout.
    press any button to start timer. 
    when the timer is on it is usually already set for intervals. 
    press change, it will say setup. 
    press next – it says setup and shows two intervals. 
    press next and first number blinks, if it’s 0 then press next and 2nd number blinks, if it’s 0 press next again and 3rd number blinks, Zuzana usually has this interval as rest for 10 sec. so press change and the numbers will chage, keep pressing until it’s at 1, then press next again, 4th number blinks, if it’s 0 press next again.
    it will move to second interval,  zuzana usually has these as 50 sec, 30 sec or 20 sec.  so change this one the same way as you changed the first interval, hitting next until its on a number to change, then change to change it,then next until you get to the number in the box.
    zuzana always tells us how many rounds to put in, so if it is 12 then press change until you get the first number to 1 then press next for the next number press change to get the second number to 2. then press next and it will advance to letters, this tells you how loud you want the beep.  beep low, beep high, vibrate etc. press change to cycle through them and next when it’s the one you want.
    it will advance to alarm, you can pick from 3. press next and you are ready to go.
    press start when you are ready to do your workout.  to stop all the beeping at the end, press start, then start again when it beeps again.

    hold next until your timer turns off to turn it off!  next time you use your timer it will be set up for the intervals you used last.

    I hope this makes sense to you!

  • http://twitter.com/IronFistGirl Tara Fox

    Hi Zu and Freddy, ive been a bit slack lately with my bodyrocking, im 16weeks pregnant and was a bit scared to keep bodyrocking but after reading a post from a mother who just had her 3rd child and bodyrocked all the way through it gave me some new found confidence.

    Its been about 3 weeks since i did my last workout and i can proudly say i just finished this extremely brutal workout !! all i can say is SWEAT SWEAT SWEAT – but dam i feel good for it.  My time was 30:44 altho i did alternate the sumo squat without the sandbag and i dont have an ugi ball so alternatives for ugi exercises as well.

    Time to warm down with stretches and then im going to attempt to make berrie muffins with wheatgerm and LSA mix. Hope they are yummy. :)

    thanks for my new found motivation xx

  • tee

    hi julie & all other newbies!

    You just have to look through past posts, but most people have ways they have modified in the comments, so you can read through to see how to modify. most of her recent workouts have equipment as she feels she needs the extra challenge I will give you a list of (I think) bodyweight only workouts, since beginning january this year.

    fierce friday workout july 1/11
    take me exercise challenge june 21/11
    dead man’s burpee challenge june 15/11
    burpee reptile exercise challenge june 8/11
    amazing abs workout may 31/11
    beat me in burpees challenge may 30/11
    600 rep fat burner workout may 28/11
    game on! 300 squats challenge may 24/11
    run the world workout may 23/11
    hot attack workout may 19/11
    4 min workout for a busy day may 12/11
    6 min workout may 6/11
    burpees are forever & ever may 5/11
    butt and fat loss apr 22/11
    yeah! workout apr 12/11
    hard bodies getting harder workout apr 11/11
    not afraid workout apr 4/11
    hot body beach workout mar 24/11
    hot curves exercise challenge mar 19/11
    just can’t get enough exercise challenge mar 15/11
    mr.vain exercise challenge mar 11/11
    halo of sweat workout mar 2/11
    counterstrike fat workout mar 1/11
    the trainer who loved me workout feb 28/11
    on the floor abs challenge feb 24/11
    survivor workout feb 23/11
    no fear exercise challenge feb 22/11
    I’m crazy but you like it exercise challenge feb 20/11
    dive bomber challenge feb 15/11
    touch it! exercise challenge feb 10/11
    bikini beach workout jan 26/11
    pike press challenge jan 23/11
    push back exercise challenge jan 22/11
    passionate side lunge jumps jan 20/11
    workout mash up! jan 17/11
    exercise challenge – side burpees jan 11/11

    this is for anyone wanting bodyweight only, but any workout with the sandbag for beginners you just don’t use any weight, and once you want weight you can pick up anything in your house that weighs anything.
    any workouts with rope just do without the rope

    hope you like this!

  • http://profiles.google.com/punknfit Andy haros

    did this workout thinking it was going to be easy, was sweating like crazy by the 3rd round! just what i was looking for, a brutal workout to put me back in my place! thanks guys. + burpee for erin! =)

  • Sara-hare

    24:44 – but I did the equipment-free version, so bodyweight only. I held a cushion for good form during the lunges and jump squats and used it instead of the ugi ball for the push-offs. SO sweaty.

    PS. Did a burpee for Erin!

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

    I finished in 34 mins… and even did my Dive Bomber Burpee for Erin (GO FIGHT WIN!!!!). I had ZERO motivation today for just about anything so I made a deal with myself that I would go half-way through the workout with just doing bodyweight…and I’d do it outside for some sun. I can’t to the ugi push off because the baby gets in the way so I just did knee tuck pushups and had to do the dive bombers from my knees… but as soon as I got half way… I said I can do 2 more rounds. :) Brutus… you can kiss my pregnant belly because it totally kicked you RIGHT out of my way! :)

  • ivy

    Just did a burpee for Erin! ♥♥♥♥

  • ivy

    woooo! finished, and it was hard. I tried not to focus on the stopwatch whille doing this workout and i thought i took about 45 minutes, but when i looked at it, it was 31:23. im happy with my time since its so close to zuzana’s! :)

  • http://twitter.com/misathemeb m

    i love eating paleo, i found marks daily apple (primal) in 2009 and went full paleo in 2010 so i’m a year in. best decision i’ve ever made esp since i found out i have celiac disease!

  • http://twitter.com/misathemeb m

    thank you! i’m gonna keep going now that i can actually see some result!

  • Anonymous

    You’re so welcome :)

  • http://facebook.com Jayma

    Helicopters……..LOLZ

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

    40:14 A really heavy headache kicked in after the 2nd round but I finished!  

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

    40:14 A really heavy headache kicked in after the 2nd round but I finished!  

  • Maria Sweden

    Oh a Swede! Welcome Lena! :) Hej! I guess we should type in english. I’m fairly new at this myself, been doing bodyrock for about 2 months now (wow, time flies by). I’m looking forward to the new site, maybe it will become easier to connect with Swedes. :) I think it could be a great help if we exchanged advice on diet and equipment using swedish brands. ;)  

    (Lol, I think your comment was flagged because it contained a word that means “exhausted” in swedish but something COMPLETELY else in english. :D ) Jag såg nämligen att ett svar på min kommentar hade flaggats och jag var så nyfiken på varför. Skönt att det var en trevligt svar och inget annat. :)

    Hugs! 

  • Anonymous

    29m25s

  • Holliecomfort

    29m25s

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

    what do most of you use instead of an Ugi ball?  I got the sandbag and dumbbells and a dip station – I really don’t want to buy more right now.  Suggestions?
    http://www.benjity.wordpress.com 

    • Anonymous

      Hi Abby,

      I’ve made a sandwich of an several square pillows and an ankle weight, sewn in the middle and and put this in three kitchen trash bags.  I call it the Ugly ball.  Others have rolled a weight into a comforter and done something similar to bag it up.

      A link to some images of my Ugly: http://www.flickr.com/photos/41740772@N06/?saved=1

      But some exercises could be performed with a small balance ball or some other substitute ball (medicine ball?).

      –Chris

  • Eleni Greekteach

    20:32:04/  I’ve got a great sweat going!  This workout was a good challenge but did not leave me exhausted or dizzy.  It was perfect for today. 

    I used kettle bells instead of sandbag (just got 1 for my bday this week though!)) and I used my excerise ball instead of the Ugi.  It’s a bit bigger but still worked my strength.

  • Anonymous

    You’re english was great Jacqueline!! and Welcome to the comment section!

  • MariaBjørgJepsen

    Thank you so much, honey bun ;) I appreciate your motivation and your trust in me more than you can imagine! And I couldn’t agree more – I just LOVE to read and reply your comments in here :) Such a huge time stealer, ha ha.
    Love, Maria

    • Donna chiotis

      If I had the time I would read every single comment on BR because they are so positive:) If I haven’t responded to someone it means I haven’t seen your comment so I apologize if this has happened because that would be out of character for me…

  • MariaBjørgJepsen

    Hey darling :) You are so sweet – THANK YOU! I have no idea how I managed to finish this fast. I focused very much on proper form all the way through. I did breathe very hard and almost felt sick in some moments. But I have to feel that way, when I push myself to the max of max! But your time is still beautiful! AND you managed to beat Zuzie – Awesome!!! So, please, YOU are at least as amazing yourself <3
    Love, Maria

  • Gerrilee Schafer

    well that was hard….talk about sweat…good way to start my week…too many beer sitting in the sun over the weekend..although we did go kayaking yesterday..good workout

    I used 30 lb in my sand bag, a bosa ball for the push offs and a 10 lb dumb bell for the jump squat swings..did proper form dive bomber burpees too.  The hardest part for me was the jump squat..they are hard enough with out a weight, but man, I thought my legs were going to fall off.  Had to take a few breathers during those and and the burpees.  My time.  I just wrote down what it was after each round.
    1/ 4:40
    2/ 9:38
    3/ 14:56
    4/ 20:18
    5/ 26:09

    I also did a burpee for Erin after my cool down.

  • Isabelle G.

    Hi every bodyrockers!!
    I RECEIVED MY GYMBOSS TIMER !  I’m bodyrocking consistently since January without a timer… I used a tabata timer online, and it worked really well, but… it means that I have to be close to the computer!!  So now, it’s a big improvement!!  Yeah, ’cause I’ll be at the beach in a few days, and I don’t plan to be a couch potato….!

  • http://pulse.yahoo.com/_I6PADJ4OUN2KCIRCIZVF7LYGEU Irene C

    Completely brutal…. mentally tough!! I’m in Spain so I was more than soaked in my own sweat. I had to stop few times to wipe my eyes off because they were hurting and I couldn’t see anything and when I was reaching the forth round I was giving that much that I felt sick for few minutes after the workout, felt like vomiting…. what a work out!  I feel so rewarded after finishing it. 44:19 min and I was thinking about Erin; all my effort dedicated to her.

    Bring it on!

  • Anonymous

    For those of you who need an idea for today’s workout, I just did the Fast Burn WO http://www.bodyrock.tv/2009/11/26/fast-burn-workout/ and really enjoyed it. =) (25:05 min) I like that this is really challenging for the abs, whereas this 300 rep WO for me was challenging for arms/back and legs. 
    And idk if you can tell in the picture, but there is a heart shaped sweat stain on my exercise mat from said workout, which I think is kind of funny. I just <3 zuzis workout ^^

  • http://ofdreamsandseams.blogspot.com/ Katja

    This is supposed to be a reply to Mary, but isn’t appearing as such. Weird.

  • http://ofdreamsandseams.blogspot.com/ Katja

    Yes, definitely one per day is enough! I started in November last year and have made huge improvements. I’ve never felt better about myself – physically AND mentally. I do 5-6 workouts per week, and 1-2 yoga sessions per week, whenever I feel my body get a bit tight and hard from these exercises. I also do the 5 minute warm-up each day (it’s on this site in full-length) and a 5 minute stretching routine after the work-outs (important!). Go for it Mary, this site can easily be the best thing that has ever happened to you!

  • http://ofdreamsandseams.blogspot.com/ Katja

    Yes, definitely one per day is enough! I started in November last year and have made huge improvements. I’ve never felt better about myself – physically AND mentally. I do 5-6 workouts per week, and 1-2 yoga sessions per week, whenever I feel my body get a bit tight and hard from these exercises. I also do the 5 minute warm-up each day (it’s on this site in full-length) and a 5 minute stretching routine after the work-outs (important!). Go for it Mary, this site can easily be the best thing that has ever happened to you!

  • http://ofdreamsandseams.blogspot.com/ Katja

    Yes, definitely one per day is enough! I started in November last year and have made huge improvements. I’ve never felt better about myself – physically AND mentally. I do 5-6 workouts per week, and 1-2 yoga sessions per week, whenever I feel my body get a bit tight and hard from these exercises. I also do the 5 minute warm-up each day (it’s on this site in full-length) and a 5 minute stretching routine after the work-outs (important!). Go for it Mary, this site can easily be the best thing that has ever happened to you!

  • http://ofdreamsandseams.blogspot.com/ Katja

    Yes, definitely one per day is enough! I started in November last year and have made huge improvements. I’ve never felt better about myself – physically AND mentally. I do 5-6 workouts per week, and 1-2 yoga sessions per week, whenever I feel my body get a bit tight and hard from these exercises. I also do the 5 minute warm-up each day (it’s on this site in full-length) and a 5 minute stretching routine after the work-outs (important!). Go for it Mary, this site can easily be the best thing that has ever happened to you!

  • http://ofdreamsandseams.blogspot.com/ Katja

    Uhm, yes thank you, hard enough :-)
    31:41:29
    My sandbag was “only” 10kg, for the jump lunge and swing I used a 3 kg freeweight in each hand, and I did the Ugi push off on an unstable box with my sandbag on top.
    For me, the jump squat and swings were the worst…
    I was away for a week, did lots of pushups and one leg squats etc in my hotelroom and am so thrilled that I don’t feel like I lost any of my built up strength. Still, it is SO good to be back here with you!

    I am SO in on the Burpees for Erin!! Our thoughts have amazing powers. Lets use that!

  • tee

    how many rounds did you do?  I was over 30 min and I can’t imagine you could keep going for an hour! wow!

  • Anonymous

    Hi Guys,

    Burpees in Kingston, Ontario?   You know California has the Redwoods,  Death Valley: and many many mountains and waterfalls all great backdrops for Burpees.  Also there are many amazing missions, churches and some ghost towns.that would have been fun to checkout as well as “burpeefy”

    Actually the reason I’m post again is I wanted to say I did 100 burpees for Erin! :-)

    My best wishes,
    –Chris

    • tee

      100 burpees! awesome, that’s a lot of love chris!

      as for the burpees everywhere tour, of course canada is the best! ha ha ;)

    • tee

      100 burpees! awesome, that’s a lot of love chris!

      as for the burpees everywhere tour, of course canada is the best! ha ha ;)

      • Anonymous

        Hi Tee,

        The 100 Burpees relates to Zuzana saying she would do 100 when the facebook page reached 100,000 and the first “Bodyrock City” came into being.  A hundred isn’t that many really…but I tried to stay focused on Erin and her being well all the time and that was actually hard with all the distractions of animals, birds and people.  I was in a little park near my house doing them.

        Of course the best place to start a tour is home, but we all come from this great roundness and it’s biosphere!!!  So home is subjective really. :-)

        Take care,
        –Chris
        PS Off to visit LAX for a hour or so and then Dallas which is what 103 degrees F lots of A/C on there!?  Chris isn’t going to leave a small carbon footprint today! :-(

  • tee

    I think kendra’s idea is great!  on your 10 hr days, do a short workout like a 4 min workout. like one of Zuzana’s or design your own.  on your two nights maybe make those off days, or just do something active.  your first day off, maybe make sure it’s only a 12 min or a 10 min challenge so you feel like you recover, then next three days do what zuzana put up that week or pick your own. 

    I quite often plan my week with workouts, on days I work I pick the interval trainings, 12 min to 20 min and on weekends I will do the longer workouts or the time challenges because I have more time.

  • Anonymous

    Hi BodyRocker_Susana,

    Do mean an avatar?  Mines is me next to a spacesuit for example.  If that is what you mean google “adding an avatar at disqus” (You probably don’t want to use the quotation marks,btw.)

    But, if you want to add an image in a comment just click on +image below the comment box.

    –Chris

  • http://ladneslowa.wordpress.com/ Dorota T.

    27:16 and burpee for Erin did. :)

  • Anonymous

    Tough, tough, tough.
    I also felt like giving up but I’m glad I didn’t. However, I feel a little guilty because I didn’t do any skipping afterwards, I was really really exhausted, my legs were shaking :)  
    I used 9 and 5 kg dumb bells instead of sandbag and Ugi, for Ugi push off I got creative and did them on my backpack stuffed with old magazines and towels :)
    My time was 32:45 and yes, it was brutal. 

  • creedy2280

    27:11 but i had a ton of modifications plus i think my computer timer was off.  Hard workout.sheesh i think i was raining sweat.  next cold water lots of it.

  • Annie_B

    28:35 mins was my time for this BRUTAL workout. I started with 15 sun-salutation and 5 mins skipping for warm-up. I used 30 lbs. bag and 10 medicine for this one .Felt like giving up since the 1st round,seriously lol.  It was sooo hard but then I thought about bodyrocker Erin. She is such a true fighter and that made me push through the last round + 1 Burpee for her.

    PS.Being a royal bodyrocker ovr a year, I’ve never found any of your workouts are EASY Zuzi :) Thank you guys!!

  • Kendra

    OK, well, I did this the other day and just felt like I totally did suckalicious.  I did beat my time–I got 33:54 this time, and I really pushed myself.  But seriously–HOW do some of you do this in 20 minutes, and with weights?  Well, I guess a few minutes over Zuzana ain’t bad.  

  • Kendra

    Hi Lena!  Welcome to BodyRock!

    Your schedule sounds like it would be really tiring!  Definitely don’t beat up on yourself for your challenges–it’s hard sometimes!  Just keep looking forward.  I know for myself and for many others, this community is GREAT for getting and staying motivated.  Zuzana is so cheerful and charming, and everyone here is really, really supportive.  I look forward to working out every day!

    Everyone’s different of course, but for me, since I’ve switched over to the BodyRock method, I try to do at least 5 workouts a week (usually 6, but sometimes 5 is all I can do).  Now, some of these workouts are 12 minutes long.  12!  You could sit and stare at the ceiling for 12 minutes.  Take a shower.  Cook pasta.  It’s only 12 minutes–just do it, give it your all, and then that’s done.  Just make an effort to do SOMETHING.  I find that the more frequently I work out, the more motivated I am to keep it up, rather than working out less frequently but for greater amounts of time.  ANd hey–can’t fit in 12 minutes?  Zuzana has a 6 minute workout, and even a 4 minute one.  Just do SOMETHING–it will energize you.

    Remember–feelings are not facts.  Also, the more you brood about things, the worst they get.  Also, quitting smoking will help with energy.  I didn’t smoke that much, but I did use Alan Carr’s book, and found a lot of lost energy (along with other things).

    Best of luck!  

  • ZoeRocker

    Zuzana and most of us only do one workout a day. They are short but they are so intense, you won’t be able to do more than one. You could do two but you’d have to space them apart. It doesn’t seem like it’s enough, but I started in November and I have lost 15lbs of fat and gained 5lbs of muscle. The first 10 pounds came off in the first two months. I feel great. Welcome to bodyrock!!!

  • Marianne

    Another burpee for Erin!
    wish all the best!

  • Marianne

    Another burpee for Erin!
    wish all the best!

  • Warrior Princess

    OMG I finished this with the same weight you used in 25:59!!!! Then I did the elliptical for half hour more and abs. :) You are an inspiration!

  • Anonymous

    29:03

    Sweat, sweat, and more sweat!

    Lunge twist 35 lbs, jump lunge 7 lbs, sumo squat 25 lbs…..

  • http://www.facebook.com/people/Chelsie-Hansen/1454352162 Chelsie Hansen

    What a great idea to do a Burpee for Erin! I’m in! =) 
    This workout was tough. At the end of the third round I seriously wanted to throw in the towel but I had Zuzana’s voice in my head telling me to keep pushing & I did! I finished all 5 rounds in 39:22! 

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

    30 min 36 secs… Lunge twist 12.50 pnds and Jump Lunge Swing 7.5 pnds. 

    I havent worked out in two months. My father passed away on June 11th, it was unexpected so I had to go back home and help with his business. Plus To be honest I did not have the motivation or the energy to think about working out after losing my father. The most important man in my life. He had a massive heart attack. He suffered from high cholesterol, he was never a healthy eater and despite my efforts of teaching him there was nothing I could do. 

    Somehow I manage to wake up early today to run 2 miles, and after school today I did this workout. 

    It makes me mad every time I lose someone for a cause that could be avoided. I lost my grandmother when she was 73 she had diabetes and she also had a heart attack. 

    My father was 62. His arteries were between 80%-100% blocked, the doctors and nurses tried everything to resuscitate him and add catheters but they could not get thru. 

    Sometimes I feel I could do everything right and I could use the rest of my day teaching other about healthy habits but at the end is about each one of us. 

  • http://twitter.com/misathemeb m

    I had to come back and post this progress picture for all the doubters and naysayers who think that you have to work out for an hour at the gym to see results. this was taken yesterday after 3 solid months of bodyrock. i do the exercises 5x weekly and eat paleo. i’ve been logging photos each month to watch my progress and i just want to thank Z&F so much for posting so regularly! you’re helping me get the body i always wanted! x happy travels!

    • Lydia

      way to go m!

    • http://delightfultastebuds.com Jos

      Great job, M! :D

    • ivy

      NICE! now thats commitment!

  • http://www.facebook.com/emma.boswell1 Emma Boswell

    I’m deff. not in Canada but that is an amazing idea! 

  • http://www.facebook.com/emma.boswell1 Emma Boswell

    There is not way around those Dive bomber burpees! OMG! Kill me now. ;)  

  • Ricarda33

    If I had complained about the easy workouts – I take it back!!!
    This was a hell of a workout. Especially for shoulders and arms  They are still shaking, and I hear my blood rushing in my ears… Girl you almost gave me a heart attack.  :D
    Although I broke down a few times during the the dive bombers I made it true. Finished in 31:50 min.
    I had to use my gym ball for the Jump Lunges and Swing because I couldn’t jump up with much weight. :O
    And I used my homemade sandbag for the Ugi Push Off.
    All in all I think I did great.
    Keep it coming, Zuzana. :) )

    • Ricarda33

      After 10 min break I did 10 jiggling burpees just for Erin. Hope it will help a little. I wish her all the luck of the world to have the strength to fight this and get healthy again.

  • kat

    Great Workout thank you Zuzana and Freddy :)
    finished in 24:42 and I completed 10 Burpees for BodyRocker Erin :)

  • Mia

    Hello everyone,

    so I tackled this one today. I am not in my own place right now so I have zero equipment. I thought of doing the workout just with bodyweight but then I thought again and decided I could do with some extra resistance. I have improvised many sandbags before ( I travel a little bit) from rice, water bottles, dog food bag, etc..etc.. but his one I must say was the strangest free weight “sandbaggie” look-a-like I ever put together. It was a around 3.5Kg.. couldn’t fit much more in and thought it was enough for a little extra challenge anyway.
    Used it for the lunge twist and sumo squat. It was a bit dangerous to do the jump squat and twist as something could fall on my head, so I jumped then grabbed the weight from the floor and twisted. This didn’t last long thouhg, I though that just holding the lunge and twisting without any weight was enough strain on my legs and the hole picking up-putting down the weight was slowing me down and slowing the pace so the reamining four rounds i did the jump and twist with just body weight.
    No ugi here, or anything I could think of using as substitute so I did the bodyweight version of the ugi suezze.
    Puff, what long comment.. anyway.. took me 26’02” and damn was I feeling it on my legs!! Thanks dearest Z&F!

    Take care.

    P.S.: check out my sandbagg eheheh. Oh, and of course there was the “Erin burpee” at the end. Big hug

    • tee

      I love your sandbag!

    • Patrick

      very nice!!  good for practicing your balance too, you don’t want to spill those!  :)

  • Aletinita

    i did it in 40 minutes… oh my god, i had to modify some of the exercises because the bomber is still a challenge for me… i did a few but then i lost it… hahahah! 
     I did also 1 burpee after each round for ERIN! Fuerza Erin! 

  • Anonymous

    I finished in 19:36 min. Very proud of myself!
    I also did 10 more dive bomber burpees for Erin.

  • Anonymous

    I knew this was gonna be brutal (its in the title so…yeah…) and it really delivered.  The dive bomber burpees were agonizing, the jump lunge with swing about made me topple over by the last round and the Ugi Push off…forget it!! I tried one on a basket ball and about knocked my teeth out because I couldnt’ keep balance!  So…I did the whole thing, with some modifications and I salute all who did it with no modifications.  My time is 32 min 05 sec. 

     OH! I was so focused on completing this workout I forgot about Erin’s burpee…hang on, I’ll be right back!!
    Ok, ok, Erin, that was for you.  One burpee and a “conquer cancer” for you.  

  • Ali

    Yey! Did it! Juicy but loving it.
    29 min total! But i do some breaks on between, if not, so sick!
    Oh and of couse the burpee for erin! :D

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

    Wow.  That was crazy fun.  I finished in 30:48.  I don’t have a UGI so I started off doing the jump lunges with a 12 lb medicine ball.  After the first round I knew I couldn’t do that for the rest of the rounds so I grabbed my balance ball and used that.  It still gave me a bit of resistance.  For the UGI push off I just used my sandbag.  The worst part were the dive bomber burpees.  Yikes, those were so hard for me.  Thank you yet again for a great workout.

  • teacupkat

    34 minutes…. kind of a hard workout to jump into after being on vacation for a week, felt a little nausea toward the end, but powered through! I used 20 pounds in a bookbag that acted like my sandbag for all workouts that required it and used 2 five pound dumbbells overhead for the jump and swing. Decided to join you on your diet, got a wedding to look good for in less than a year! And after being semi lazy for a week, not feeling too wonderful, but I am sure a good diet and exercise I’ll be right back to where I was and hopefully, better. :D  

  • http://delightfultastebuds.com Jos

    Took off the entire weekend (2 active rest days) and hitting hard the beginning of this week with this!
    I seriously wanted to give up MILLION TIMES while doing it, and all those lunges really BURNED my legs a lot!

    Ok, 2 things that I did wrong.

    First, for Ugi Push Off, I just did bodyweight crossed knee tucks but then I made a mistake by jumping to plank AFTER 2 knee tucks instead of after each knee tucks. In the future I might want to do a Reptile Push Ups with Crossed Knee tucks.

    Second, I did 6 rounds total instead of 5 rounds..haha

    5 rounds – 29:12
    6 rounds – 34:36

    Oh plus 2 burpees for Erin!

  • Anonymous

    I HOPE THAT OTHERS AGREE WITH THIS!– I really LOVE when weight is involved for legs in the workouts! I have skinny thighs and envy zuzanas strong legs and would love to build up my +legs while decreasing fat. Its hard for me to build lower body muscles so I need to include weight in mine. Does anyone else have this problem? :)

    • http://delightfultastebuds.com Jos

      Just take your time. Overall I’m also a skinny build so totally have to work on my upper AND lower body strength..LOL

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

    I have to share something with other bodyockers: I went kayaking this weekend!
    If you guys ever have a chance to go kayaking DO IT! It was amazing! It was a great challenge too – we completed 12 kilometers on day 1 and 20 on day 2 and at times I felt like giving up, but BodyRockers don’t give up!!!
    I basically worked out fro 7 days in a row and my whole body is super sore so maybe I’ll leave this workout for tomorrow but honestly I can;t wait to do it! :)

    Cheers,
    Gabija 

    • Anonymous

      I LOVE kayaking, I havent been able to do it in years though but its a great workout and so much fun!

    • Anonymous

      I have gone kayaking and it is amazingly fun and very challenging. I was very sore after doing it, so yeah, probably a good idea to take a break.  This ones brutal, but fun! Enjoy!!

  • Anonymous

    This was my workout for today.  I did it in 26:25!!! Yay!
    I also did my first Erin burpee.  My thoughts and prayers are with you, Erin!!!

  • Natalie Anna

    oh! and i have another question, is soy protein better/as good for you as whey protein? what’s the difference between them? thanks! 

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

      The different is the one is vegetable protein (albumin) the other animalprotein (lactalbumin).

      Whey protein has a fast resorbation quality about 30 min/100% and a lot of BCAAs in it. soyprotein has a big amount of glutamin (one of the important musclebuilding protein) and a valency of 80%.
      Normally soy is  greasier than whey but most of the soyprotein products are low in fat so you don´t have to worry about it.

      I´m not sure which one is the best for YOU!? But I would choose a vegan product like soy because I really don´t know what all those cows had got for feed (hormones, drugs, illnesses..) and soy is also a complicated theme (gene-modified, pesticide, …) ->better organic and natural (no  synthetic flavours, vitamin, sugar) one!

  • Natalie Anna

    I bought some greens supplements, its called garden of life (field greens) has any one heard of it? i tried it for the first time this morning, and it tasted AWFUL. i tried to get as much down as i could, but then i had to throw the last bit out lol if i mix it with juice would it taste better? because i used water… 

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

      of cause, it tastes better with some juice ;) . Try to make a smoothie of it with fresh veggies and fruits or add some yogurt + dates/bananas .

      Bon aptetite

  • Vala

    OMG!
    I beat Zuzana! I can’t believe it. I used the exact same weight as you, Z (in kg it’s been 14kg and 5kg). My “Ugi-Ball” was a round mat, fixed together so it was soft and unstable at the same time just like the ball (I tried it with a sleeping bag first too, but found the mat to be more challenging). Otherwise I used rice bags.

    My time is 27:16 minutes :)

    I was so psyched I jumped around the house and cheered for myself – lol. My boyfriend commented “she is crazy again” – haha.
    My energy was so good I added 5 pistols per leg and 5 free hanging dips.
    Thank you Zuzana! I feel so good right now. I’m so happy I found your site and startet your workouts!

    • Anonymous

      Oh man! good for you!!  Someday I’ll beat Zuzana’s time…someday ;)

    • Vala

      :)

      Redid it today, using the same weights and beating my personal best! My time today was 24:35 minutes!

  • AmberRose31

    wow…I also wanted to give up at the 4th round…but also at the 2nd and 3rd.  I really didn’t have it in me to WANT to finish this workout…I pushed through and had a really good time.  I’m wondering if I was doing an exercise wrong…or am I really improving that much.  I did my workout out in just under 29min and also got in my burpee for Erin!

    I used a 10lb weight for the 2 lunge exercises, did the dive bombers on my knees, I don’t have and Ugi so I did the Ugi push off on the floor, and used a 20lb backpack for the sumo squats.

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    This workout was great!! I love the rep count workouts. My total time was 28.57. The only modifications I made were: 15 lb dumbbell for Lunge and Twist, Jump Lunge and Swing, and sumo squats, for the ugi push-off I used a slightly deflated stability ball, and as for the dive bomber burpees…. I tried my hardest to keep proper form but I had to drop to my knees for at least 5 reps each round. Brutal. My upper body is hurting today.

  • Christine Bastien

    Great workout! …As usual! What I love about these, is that you can make them harder or easier, depending on your endurance, by modifing the extra weight, number of reps, or even the intervals! If you find the workout not challenging enough, you have the power in your home to make it harder!…or easier.. like I do. My time was 25min. but with 10lbs for the back lunge twist and for sumo squats, and 8lbs. for jump lunges swing. And I don’t think my form is as good as yours, Zuzana, so it makes it even esier, but still really hard for me!

  • Anonymous

    SO GREAT!!! :)  
    Dive Bombers were hardest for me, I have to do couple of them by knees each round. 
    Finished this in 27 min. :)  

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

    Unfortunately I couldn’t complete all 5 sets of this routine as my hubby has come from work to have a lunch so I had to stop and feed him)))) ok.. well, I finished 4 sets, my arms were shaking and I am still sweating…. I used 10 kg water bottle instead of sandbag & 5 kg bottle instead of ugi in jump lunges & swing. for ugi push off I used my fit-ball. So I completed only 4 sets in 21 minute 20 seconds but know I had a strength to do all 5 sets though…. while I was writing this I did a burpee dedicated to you, Erin!!! You will conquer this, girl!!!! Hope that all the good energy & fluids from us will support you!

  • Sheldond

    Done!! finally super tough workout especially the UGI push off , did not have a UGI ball so did it with a stepper balancing on the narrow end.

    We need some more tough workouts like this go Bodyrockers

  • Anonymous

    Happy National Day to all Swiss BodyRockers. 
    Have a wonderful day!

  • Laurenl

    Brutal is the word!  I did this one in the afternoon today and really had to tell Brutus to shut it.  I got through every round using 8lbs for the jump lunge swings and 16lbs for the other weighted portions.  Not as strong as Zuzana yet!  I am asking for a sandbag for my birthday in September which will kick off my goal of using a heavier weight in my body rocking:)  My time for the workout today was 32:20.  I also did my burpee for Erin after!!  Love to all Bodyrockers!

    Lauren

  • Laurenl

    Brutal is the word!  I did this one in the afternoon today and really had to tell Brutus to shut it.  I got through every round using 8lbs for the jump lunge swings and 16lbs for the other weighted portions.  Not as strong as Zuzana yet!  I am asking for a sandbag for my birthday in September which will kick off my goal of using a heavier weight in my body rocking:)  My time for the workout today was 32:20.  I also did my burpee for Erin after!!  Love to all Bodyrockers!

    Lauren

  • Patrick

    ocean, sun, sand, and the biggest rock i could find…you get the idea.

    300 reps for me, plus 1 for erin.  time?  no idea, was at the beach.

  • Chelsea Steuwer

     Quick question, I would love if someone would reply:) Im going to be ordering the Ugi Ball so I can have all of the exact equipment as zuzanna. However Im not sure which ball I should get, im 17 I wouldnt say I am at a high fitness level but Im definitely not at a low one! I was thinking between the Pink 8lb. one or the 10lb. Ball. However zuzanna sometimes you switch your balls up but thier is no way I can afford to buy 2 balls. So if I end up getting the 8lb ball and its to light for me can I return it for a refund and exchange it for the 10lb ball? Well I have to pay additional fees for the return? What size balls do you guys use? Thanks for anyone and everyone who answers! :)

    • Chelsea Steuwer

      P.S THE PINK ONE IS OUT OF STOCK… WHEN WILL IT BE IN STOCK AGAIN? ANYONE KNOW? IF ITS WILL BE AWHILE WHERE ELSE CAN I ORDER JUST THE BALL ALONE?

    • AmberRose31

      I say if it’s out of stock then you should order the 10lb one.  Zuzanna posted on another workout that she ordered the pink one for the color as well as the weight and that’s probably (totally assuming here) why she switches back and forth.  There are always fees for returning something…if nothing more than the time lost getting the new one back to you.  Go for the heavier ball…it only means more intense workouts right??

  • Janessa Reimer

    This looks sooo hard, but awesome! I want  to cry….i can’t workout because of my arm, i somehow pinched a nerve at work or something and have to rest it, i am going to doctors and physio to try and find out what it wrong with it. shooting pain down my arm, tingling and numbness. I so badly want to workout, i feel like i’m missing out. I know its nothing like what erins going through by far tho. I do a burpee everyday for erin….even tho it kinda hurts. sorry for complaining….

  • tee

    OK that was brutal!  I think 5 dive bombers each round would have been good for me! same for those ugi pushoffs! they made everything else seem easy!  OK not really but they both killed me!

    I used 5lb weight for lunge twist and jump lunge & swing & a stability ball for ugi & nothing for sumo’s! (It would have killed me!  tee hee!)  I have to admit everything got higher each round except squats, I kept those pretty low!

    I would not put my knees down for those dive bombers but they probably took 5 minutes all by themselves in the last round.
    first round took 5min 44 sec, 2nd roundtook 5min 43sec, 3rd round took 6min 20sec, 4th round took 6min 48 sec, last round took 8 min 43sec!   but I wasn’t going to stop even if it took all day!

    and I sent my best wishes for erin during my cooldown,  fight hard, don’t give up!

    my father in law passed away wed from cancer so I hadn’t worked out since tuesday, so I dedicated this workout to him, make our bodies stronger so we can fight these horrible diseases!

  • Jill Hobbs

    Wow ~ The name of this workout certainly fits! Although I think “Bring on the Brutality” might be a better name. I like it when Zuzana & Freddy give names to the workouts that don’t have the reps included. It makes them more unique. I found the Dive Bomber Burpees and Jump Squat & Swings to be particularly challenging. I am proud of myself for doing the Jump Squats with my arms in the air. I usually have to keep them out to the side. I held a pillow since weight was too much to handle and I don’t have an Ugi Ball. My time = 28:37.

  • Jill Hobbs

    Wow ~ The name of this workout certainly fits! Although I think “Bring on the Brutality” might be a better name. I like it when Zuzana & Freddy give names to the workouts that don’t have the reps included. It makes them more unique. I found the Dive Bomber Burpees and Jump Squat & Swings to be particularly challenging. I am proud of myself for doing the Jump Squats with my arms in the air. I usually have to keep them out to the side. I held a pillow since weight was too much to handle and I don’t have an Ugi Ball. My time = 28:37.

  • ZoeRocker

    I hope that you guys are going to tell us about your second cheat day. I am curious about it.

    • MariaBjørgJepsen

      Couldn’t agree more :D PLEASE, do tell every foodie detail, ha ha!

  • http://www.facebook.com/profile.php?id=1087290102 Ashley Adams

    its my day “off” from workouts today, so i’ll have to do this one tomorrow with my upper body lift… but i did do 10 burpees for Erin! Keep up the hard work girl, we should start a facebook group called “Burpees for Erin” – anyone else like this idea? 

    man i am not looking forward to this! since we’re all BFF’s here, I thought maybe I will post my routine to encourage others to do the same! I’d LOVE to see what you all do for daily exercises if you add to Zuz’s routine. Here’s a typical week for me - Monday – 2 sets each – aim for 8-12 reps – assisted pullups, lat pulldown, bench press, pushups, hyperextensions, dumbell row, shoulder press, lateral raise, bicep curls, hammer curls, dips, skullcrushers, stability ball leg lowers, bicycle crunches, 20 minutes  jogging/cardio
    Tuesday – 3 300yard shuttles, 10 burpees between resting times, Bodyrock
    Wednesday -2 sets each – aim for 6-10 reps –  box jumps, step ups, deadlifts, hamstring curls, glute bridge, pull throughs, standing calf raises, seated calf raises, hyperextensions, supermans, stability ball crunch, side plank, 20 minutes jogging/cardio
    Thursday – Ladders – one lap track, 15 squats, 15 pushups, 15 lunges, 15 sit-ups, two lap tracks, repeat up to 6 then back down, Bodyrock
    Friday – 3 sets each – aim for 8-12 reps – chin ups, butterfly, front plate raise, preacher curls, overhead tricep extensions, dumbell row, alternate leg lowers, knee tucks, side planks, leg extensions, 1 leg deadlifts, glute bridge, standing calf raise, supermans, 20 minute treadmill
    Saturday – 5 mile jog, bodyrock

  • Bohdanam

    Sunday Brutus is dead with this one!!!!!
    GREAT ONE !!
    thank you guys
    35 lbs bag  and 11 lbs medicine-ball
    26:00 min
    And now doing one Erin

  • Anonymous

    That was a brutal workout and a good one – sweat everywhere *haha* … exactly what I needed :D My time was 27:21 and I used 9kg for my sandbag. For the Jump Squat and swing, I used 6kg weights and it was sooo hard, but I don´t want to give up and kick brutus in the a**! :D
    Before that workout I did Burpees for Erin! so from now on, I will do burpees for her every day in the morning and send her lots of positivity!!!

  • Anonymous

    Curious minds want to know how your second cheat day was……

  • Anonymous

    Okay, can someone please call an ambulance to Guelph, Ontario Cananda, I need oxygen STAT!!!!!!!!!!!

    Seriously Zuz, that was tough, I am in a full body shake and sweat at the moment. I truly didnt think I was going to finish; happy to say I did though. However, I did have to make a few alterations because I had a tough time doing the dive bomber exercise..it`s like my brain and body just could`t work together for this one, so I did the modified version…and that was STILL tough! I also don`t have an ugi ball so I used my daughter`s soccer ball and MAN!! This was a very challenging exercise! I totally had to zone everything out in order to focus on my balance and form of the movement. My husband finally filled my sandbag yesterday for me….I think I need to empty some sand because when I weighed it after the workout I came to realize it is 32lbs!!!  Or maybe I shouldn`t considering I got through it…this entire workout was a killer! Thank you!!!!

     My time 29:17.

    Have a great day BodyRocerks…..and Erin…..I did 1 Burpee before and 10 Burpees after my workout  in your honor this afternoon girlfriend. I will be writing to you later today……keep smiling, you have a beautiful one! xoxo
    Best wishes to you and your family, Tammy

  • Ziba

    AWESOME WORKOUT … i want more workouts like this please@!! killers!!!! 
    32 minutes and 8 seconds… it’s AMAZING 

  • V.I.G.

    19 min.???? I most have skipped something:/   I used a 12,5 kg sandbag, and only a 2 kg ball, maybe that explains it….

    I did the most important thing,  one  burpee for Erin, sending lots of love:)

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

    37 minutes and 15 seconds. brutal….

    + 1 burpee for Erin :3

  • Natalie Anna

    I couldn’t finish D: I was SO angry! I have no other place to do my workouts besides outside on my driveway, so that’s where I do them but it’s SO hot right now D: Every time I finished 10 reps of an exercise I had to walk into my garage and sit for a minute. I felt dizzy and woozy and after the 3rd round I felt nauseated… This frickin heat is annoying. =/ The 3 rounds took me 19 minutes and 37 seconds. I definitely think I could have finished all 5 and gone through it fast if it wasn’t so damn hot outside lol but I pushed as hard as I could and that’s all that matters, right…? haha 

  • Natalie Anna

    I couldn’t finish D: I was SO angry! I have no other place to do my workouts besides outside on my driveway, so that’s where I do them but it’s SO hot right now D: Every time I finished 10 reps of an exercise I had to walk into my garage and sit for a minute. I felt dizzy and woozy and after the 3rd round I felt nauseated… This frickin heat is annoying. =/ The 3 rounds took me 19 minutes and 37 seconds. I definitely think I could have finished all 5 and gone through it fast if it wasn’t so damn hot outside lol but I pushed as hard as I could and that’s all that matters, right…? haha 

    • tee

      maybe you could do them while you have a sprinkler on so you can keep yourself cool. or wear a wet cloth around your neck, or a wet hat on your head.

      • Natalie Anna

        if i wear a hat will it really help? im going to try to do the other 2 rounds today, or maybe do an extra one if i feel up to it. ill wear a hat and see how it works. thanks! 

        • Anonymous

          Hi Natalie Anna,

          Is the area you workout in ever in shade?  Maybe try a large fan and add a very fine mist of water to the airflow…

          –Chris

      • Natalie Anna

        lately ive been distancing myself from everyone I was in desperate need of an alternative this allows me to always stay a step ahead. http://labtg.com/AlanFerguson61.html now im in this for the long run just give it a try no pressure
        trust me, you will be happy

    • Anonymous

      When it is so hot, I think it is better to do your workouts inside, unless you wake up early and you do it while it’s still kind of cool. I read some article recently that if you put a fan on in your direction when you workout , you perform much better, because your body doesn’t overheat. I tried it and for me there was indeed a huge difference. I wasn’t getting dizzy anymore.
       I also get nauseated if I overheat and just keeping myself hydrated doesn’t help, sometimes it makes it worse. Try putting a fan in front of you if you have one with a cord long enough.

  • Anonymous

    So excited about this one – can’t wait to do it!
    I have a questions for you bodyrockers or Zuzie and Freddy: for the exercise for which you switch side, did you count one rep on the left side and one rep on the right side as 1 rep or 2 reps?
    Thanks for your help ;)

  • http://www.facebook.com/profile.php?id=923751 Rori Alter

    WOW after reading all these comments I definitely want to do this workout again with my SANDBAG and an UGI. I didn’t have either with me at the time/place I was doing it…is used Kettlebells as an alternative. My time was 25:01:30 (I commented yesterday) and it was definitely hard but I know my time would have been slower and the workout way way WAY harder (even tho it was so hard) so I can’t wait to do this again the right way….

  • Anonymous

    Lululemon. 

  • Amanda Haskin

    This workout was AWESOME!  Just what I need on a Sunday morning :)   I used 30lbs for the lunge twists and sumo squats and I did the ugi push off of a regular stability ball…worked pretty well!!  I completed this workout in 28:32.  I hope everyone has a FANTASTIC day!  Heading out to the drive in with my lady friends this evening…can’t wait!!!

  • http://www.facebook.com/jldodson Jessica Lynn Dodson

    This workout was easily 20 times harder than any of the ones that I did while I was in the military…most of your workouts are.  I feel like I can conquer the world just because I survived this workout… i completed it in 27:35, but I don’t have an UGI ball so I had to do the knee tuck modification.  Also, i don’t have a sandbag, so I just throw a bunch of books into my old gym bag until it’s heavy enough.  I am thinking it’s about time I buy a sandbag already as I don’t think my gym bag will survive much more bodyrocking.

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

    I’m dead! And I love it, great workout! I’m so looking forward to when I’m living on my own, and bodyrocking all the time! I’m moving out in 3 weeks time, finally on my own 2 feet!
    My time for this challenge was 22:10, I used a 15kg (30pounds) bag for the lunge twist and sumo squats, and a 5 kg (10 pounds) weight for the swings.. I’m drenched :) Especially the lunge twists made me use my abs, yay!

  • http://twitter.com/misathemeb m

    sweating like a beast and wow legs were BURNING! i used a 10lb sandbag (prob could have done 15lb but i wanted to make sure i finished with good form) and used a 5lb dumbbell for my swings

    1)  Lunge Twist w/ 10lb bag – 10 reps

    2) Dive Bomber Burpee – 10 reps

    3) Jump Squat & Swing w/ 5lb dumbbell – 10 reps

    4) plank jump with knee tucks – 10 reps

    5) Sumo Squat w/ 10lb bag– 20 reps

    23min 42s! i know if i would’ve put the extra 5lbs back into my sandbag it would have been longer for sure but i’m really happy with this time!

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

    I have to admit that this workout scares me… So I didn’t do it today :D
    Instead I tried the challenge Jos mentioned a few days ago – Reverse Pushups + Knee Raises, reps counting down like this: 50+50 -> 40+40 -> 30+30 -> 20+20 -> 10+10. It took me amazing 22:58 and my upper back was working so hard! I loved this challenge, and I decide to do it once a week, it is great for practising Reverse Pushups! Not sure if I will be doing this workout on monday or not, I have to start packing for my moving, because I only have 2 weekends to move to the place I am hopefully gonna get this Tuesday, and I need to move most of my stuff, because last 2 weekends in August I need to be at work almost nonstop. I will have to make a workout schedule made out of bodyweight exercises only, to be able to move my equipment to Prague before I go there for good :)

    • Anonymous

      Nina, check out the week  starting 6/8/2010.  Z&F did 5 consecutive equipment-free workouts.    Those 5 are part of the vacation workout schedule I’m planning for myself next week.  :)  
      Here’s a lik to the last of those 5; it has links to the first 4 in it. http://www.bodyrock.tv/2010/06/14/tone-trim-and-tight-workout/

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

        Thank you so much Jess, that is really helpful! :) )) I am too lazy to look it up myself :D

  • Anonymous

    Hello, bodyrockers! I haven’t posted in a while because I’ve been training to run a race in the fall. I hope to bodyrock every day after that point, though! This workout was brutal. I finished in 28:41, but I must confess, I had to do modified “ugi pushoffs” because I don’t have that equipment. Thanks for being here, guys!

  • ingrid haustein

    in can’t believe i finished this workout in 23:01.51 second :) yessss and sooooo happy ,im all sweat :) thank and erin i do my burpee for you
    good sunday bodyrocker

  • Maria Sweden

    I finally got the currage to do this workout! :D I’m so proud of myself. My time: 32:07. 

    I did knee tuck instead of the Ugi push up and used a 3 kg dumbbell for the Jump squat and swing and 9 kg sandbag for the Lunge twist and Sumo squat.
    The Burpee I did for You, Erin, was not pretty but the willpower was sincere and full of positivity. I’m thinking of you and your family, sending strenght and health. 

    Thank you for yet another great workout Zuzana and Freddy.

  • MariaBjørgJepsen

    I will dedicate every single Burpee I do to Erin, from now on. All my thoughts and full support to you and your beautiful family <3

    Holy Holiday, that was a brutal come-back-workout! I pushed so damn hard and felt a little like puking afterwards, ha ha. I MISSED YOU GUYS A LOT during my little holiday. I wasn't able to do any real workouts, because the whole camp was like a puddle of mudd most of the days. A lot of fun, great music and many, many beers. It feels good to sweat again and feel less guilty ;) My time was = 16:52.I used my 15 kilo sandbag for the twist lunges and sumo squats and a 8 kilo dumbbell for the jump lunge swings. Everything was much harder than it looked!!! I love all the new exercises.
    Thank you Z & F – have a great trip! 
    Love, Maria

    • Anonymous

       That’s just insane…

    • Lydia

      Maria, you are like the terminator! rather a body-rocking terminator!

      • MariaBjørgJepsen

        That is so sweet, thanks Lydia ;)

    • Lydia

      Maria, you are like the terminator! rather a body-rocking terminator!

  • Mary Lou

    Not the workout to tackle after a 10 day roller coaster vacation, but I guess running around amusement parks after 3 kids all day is a workout in and of itself… I managed 33:58 with a 20lb sandbag and 5lbs in a rolled up sleeping bag as an Ugi. I still hate dive bombers, but man are they effective! Did I see that t-shirts are coming? YAY!!!

  • Anonymous

    Just finished it. 33.39 miuntes.The last 5 dive bomber in each round took me more time. Was really hard, but of course as usual i’m glad i did it.
    Have a nice sunday all.

  • Anonymous

    Sorry for posting this here, it’s not related to the workout.. but I was wondering, when is the best time to weigh oneself? I always thought in the morning before breakfast and after going to the toilette, so when you are the lightest. is that true or does it even matter?

    • tee

      I think you’re right, but I think the most important is that you do it at the same time because your weight can change throughout the day so if you weigh at the same time you will see if there is a weight difference from day to day.

      • Anonymous

        Yeah I thought so too and that in the morning you have a “defined reference point” or whatever. ^^ thanks!

    • tee

      I think you’re right, but I think the most important is that you do it at the same time because your weight can change throughout the day so if you weigh at the same time you will see if there is a weight difference from day to day.

    • ZoeRocker

      I think you should not weigh yourself at all. As long as you feel good, that is what matters.

      • Anonymous

        Oh that is great of you to say! =) Since I’m underweight after starting Bodyrock I got a little worried, but on the other hand, I feel more happy, self-confident, healtier, stronger than ever and like my body a lot more now. 

  • Anonymous

    26:29! with a kettlebell of 8kg, ugi push off in a beginner version…
    those dive bombers burpees were brutality pur – I made a little trick – I was dedicating each one of them to Erica so I managed to push through and keep proper form!

  • ۞ BodyRocker ♥ Beth ۞

    HA – - HA – - HA – -

    That was not easy. but HA – - RD !!! (:
    I had to modify those BRUTAL Dive Bombres from the knees…
    Thank you so much for challenging us !!!

    My Time: 20:41 (but I stopped the timer inbetween each ex, so it doesn’t coount, does it ??? :D )

    Love ya’lllll :D BR Beth

    • ۞ BodyRocker ♥ Beth ۞

      BTW Im gonna do the Burpees for you Erin !!! promise to do as much as I can: on the morning, after my workout & before my meals :D

      Have a Great day Everyone !!!

      <3 BR Beth

  • Maria Sweden

    WHY did I read the comments about this workout???(!) Now I’m actually scared to do it. :O

  • Maria Sweden

    WHY did I read the comments about this workout???(!) Now I’m actually scared to do it. :O

  • Vala

    Cool! Did you use the same weights as Z.?

  • xuely

    Wow….This workout…BRUTAL…!!! I complete it in 37minute. I’m using 13kg sandbag,5kg dumb bell for the jump lunge & twist. For the Ugi push up…I use 2 dumb bell..doing tricep push up with plank knee tuck..

    And I add One BURPEE for Erin!!!! woohoooo…!!!

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

    Well, I have an alternative to the equipment Zuzana uses. At least weight wise. I still don’t know what to do about the dip station alt…Anyway, my alt for the sandbag or the Ugi is my 17 or 25 pound dog named Little Bit. He’s a Spoodle (Spaniel/Poodle mix)! And believe me, he gets pretty tiring after awhile. I have started doing little workouts here and there. If I’m up and about to get something or do something, I come back into the living room, pick up my dog, hold him against me and do 20 squats before I sit down again. I do squats in the bathroom when I’m showering or brushing my teeth; I do squats if I’m warming up some food in the microwave… No I just need to start doing pushups everywhere as well. AS WELL as Zuzana’s workouts and I’m good to go! Heehee!!

    • Anonymous

      lol this is so funny :) )

    • http://www.facebook.com/jldodson Jessica Lynn Dodson

      This is so funny.  I do 27 pushups every time I use go to the restroom.  I chose 27 because according to the air force, that is the minimum amount of pushups for a fit female.  I even do them at work…which can be a bit awkward when people come in and see me on the floor.

      • Maria Sweden

        Lol, love it! I have to start doing that myself. 27, good number. :)

    • Jill Hobbs

      That’s awesome that you use your dog! Does he mind?

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

    Sooo.. I just finished the one.. Holy smokes it was a doozie of a workout! Brutal! I love it! The last round I just kept pushing and pushing- I finished in 25:17, but I think it would have taken me a bit longer to do the complete workout if I had the ugi ball. No worries- I still did it, keeping form- and I even did a burpee for Erin. My dad passed away from cancer last year- and I miss him so much- so I know you’ll beat it!

    Its all the cardio and jumping that got to me on this one! I’m gonna feel it in the morning. :) Thank you, Zuzana and Freddy! For everything you do… I have… 25 days until my 21st B-day (8/25) and I hope to be and look as best as I ever have! :D Lets see if I can achieve it! Wish me luch!

  • Donna

    Hey Zuzana and Freddy:) This was brutal but not brutal enough to sweat off my false eyelashes from the great night I had last night at my brothers engagement…ha (and yes I did cleanse my face before bed) I had a ball and enjoyed a feast of cheat meals. I am really pleased with myself because when I first saw this workout I really didn’t want to do it especially after hearing you say you wanted to quit in round 4. I done all 5 rounds in 18:29 and used my own bodyweight and a 5 kilo dumbell as my legs, abs and arms are sore from all the Greek dancing and bellydancing last night;) Looking forward to you sharing your cheat meals and then I will share mine there also:) Totally loving you guys XoXo

    • MariaBjørgJepsen

      That sounds like a hell of a GREAT party, my dear :) I really hope I can see a pic of you in your killer dress!!! I really missed you and BodyRock on my holiday. I participated in a fun outdoor music camping festival with my family and their sweet friends. I have had a lot of beer and some unhealthy foods now and then, because that is just a part of it. I feel a bit guilty, but the great times were all worth it. I am pretty sure you will soon see some very bad-ass-Maria pictures on Facebook, which will reveal my sinning moments, ha ha. Now, I am up to give the 1-weekly-cheat-day a shot. I know I can do it! How have you been, sweety? Was it a hard fast? 
      Love, Maria

      • Donna

        All my reply’s to you keep on disappearing even when I copy and paste them again:( Don’t know why but if you give me your email I can send them to you there…

  • Alana6

    28m 48s!!
    With 11kg sandbag, my stability ball for lunge jump twists – which was so cruel for my arms by the way after divebombers and my sandbag on a step for for the Ugi push offs. All proper form. KILLER!!

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

    Those  dive bomber push ups were brutal! I feel SO good after this workout, what a fantastic burn!

    Time: 22:31….with a couple small breaks. :)

    Nice work everyone!

  • Anonymous

    I only completed 3 circuits of this workout. I honestly tried to push for more but then I started to feel fainty. I got a real good sweat though. Used a 10lb medicine ball. Maybe my body needs a day or two of rest, because I have never felt like that before, plus my muscles are super sore. I’ll take 2 days off, do not want an injury. Oh and my time for the 3 rounds was 18mins.

  • Annalise

    Rockers,

    18:14 for me.
    My sandbag is 5kgs.  I did dive  bomber from my knees to keep good form (and get through it!) also.  Did ugi push off from the floor.

    Sweaty; happy.

    Burpee love to Erin, and to all bodyrockers busting positivity in the face of life’s challenges.

    Annalise

  • Jean Louise

    Zuzane, your arms are getting so defined.  They look great and that’s what I’m working toward, as well and health, strength and flexibility (I’m older, so I have to think more about that, too).

    I haven’t done this workout yet and you guys are scaring me!  I’ll make sure to set aside plenty of time and water as this one sounds way brutal. 

    I love all the good wishes and burpee for Erin.  It almost seems her strength has oozed into some of us.

  • Kendra

    Hmmm…This workout was great, and I’m a little disappointed in my time–I did it in 35:38.  I’m in good shape…maybe I took too many breaks?  But there were so many that exhausted my muscles so I had to stop for a bit.  I used a 30lb “sandbag” (bag with weights in it) and a homemade “ugly ball” (comforter stuffed in a bag with 10lb of weight in the middle).  

    The first round of the jump lunge I used a 10 lb weight, and then for the rest of the rounds I switched to my ugly ball, and I have to say–the ugly ball is WAAAAYYY harder than a weight.  Made me appreciate the equipment and the benefits you get from all sorts of funny things–instability, size, weight distribution, etc. I would say the jump lunge was the hardest for me, and it was about 3 times harder with the larger, more awkward and softer ugly ball than with a simple dumbbell.  I was going to buy a sandbag next, but just may do the Ugi ball!  My homemade one was kind of awkward for the push offs–I tried doing some on my stability ball, but that was too big and instable.

    So…I think I’ll try this one again next week and beat my score…I’m baffled how some of you did it in 20 minutes!!!  I want to get it down to 30 min or less.

    And a burpee for Erin!  I forgot so I’ll do it now!!

  • http://twitter.com/Mariechelon Marie

    Just finish it! It was BRUTAL! I almost cried! I glad I finish it! My time: 35min with some modifications for beginner. I loved the new exercices!

  • Annalise

    Ok yeah, I’m scared!  Wow.  Last 300 rep workout I did was 300 squats: I found walking very difficult for about a week!  Makes me very determined to stretch very well after this one!

    Here I go …. no ugi, I will use sandbag or easier variations.

    Yikes …

  • Carmen

    Hi everyone……..I’ve survived this one!!!
    My time was 29:00 and I used some modifications…..per example my sons car seat was very useful to perform the ugi push offs, just turned it face down and was perfect. Also used 2 10lbs dumbells for the twists and everything hurts. About the dive bomber burpees……still fighting proper form so I decided to get on my knees until I master it.
    Almost forgot to mention……I did my burpees for Erin and I felt such a great energy, the very same energy that she has to fight back. I’ll do 10 everyday to honor her =)

  • Jos

    Looks like a killer!! I agree with everyone mentioned that whoever giving Zuzana hard time saying her workouts recently aren’t hard enough should inspect themselves first whether they gave all of their max efforts of doing the workouts or NOT! I have been bodyrocking for almost a year and I still end up in a puddle of sweat and still not using the same weight as Zuzana did. Clearly all Zuzana’s workouts are always a killer!

    • Alana6

      I agree with you Jos. Whether they are 12m or longer if you give your all to every workout they make you sweat. My body transformation thus far is testament to that!

  • http://www.dheana.com Dheana

    There was no quit in my today, let me tell ya! I was actually contemplating skipping my workout today because I have a rotator cuff that’s giving me a little grief, but after reading Erin’s story, I was struck with the realization of what a privilege it is to have our health – and what better way to honor it than by sweating bullets and pushing our bodies every day. Besides, how could I pass up the opportunity to be part of all of us, pushing through the same workout, facing our limits and thinking of Erin the whole time? I couldn’t. 

    Despite being super careful on the dive bombers and the fact that I forgot the Jump Lunge Swings in the 3rd and 4th sets and had to make up for them at the end of the 5th…which was truly brutal, I finished in 27:18 and couldn’t be happier! 

    Oh, my sandbag was 30 lb, I used a Bosu for the push off (crazy hard!) and a little 6 lb med ball for the Jump Lunge Swings.

    And of course, I started and finished with an Erin Burpee (my hubby did one too!)

    • http://www.janetspreiter.com Janet

      Rotator cuffs and dive bombers are not a happy mix! Been there, done that: UGH! You take it easy on that injury! Sorry to hear of this :(

      • http://www.dheana.com Dheana

        Thanks Janet. It’s actually feeling 100% better. I was super careful – but also found this amazing product, a homeopathic ointment called Traumeel. Works wonders! But you’re right – we gotta be nice to our little RTs! :)

        • http://www.janetspreiter.com Janet

          Yes, Traumeel has saved me more than a few times! Great stuff!

  • Courtney

    This. Was. Brutal.

    I did one burpee for Erin before the workout and I nearly forgot to do my burpee at the end because I was so tired. But I did it. I just may have to tie my arms to my body tonight before bed because this workout abused them and I’m afraid they’ll try to run away overnight. 

    I didn’t complain about the workouts not being hard enough, but I certainly have learned the lesson; I will never complain about the difficulty of the workouts.

  • Cindy

    I did this brutal workout today at the gym. It took me 33 minutes. My sandbag had about 9 pounds and for ugi push off and jump llunge twist , I used my basketball., I could not use the medicine ball because the grab the ball workout killed me. I finished with 3 strong and powerful burpee for Erin. I wanted to send all the best for you.

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

    I did my burppee for Erin to start and another at the end ;-) . This was a toughy today.Using my 10lb UGI ball and a 30lb Sandbag my time was 19:34. My heart was pounding and sweat was dripping and I am ecstatic ! Loving all the new exercises ;-)

  • Czerskii

    I only did 2 rounds.  My shoulders are sore from yesturdays workout-I did the workout from the 27th.  So, and it was really hard…good for all of those who did the 5 rounds.  I was tired after the first round…but it was a good challenge, to even push myself to do 2 rounds.  I’m glad I did it, and I cheated today and had a chocolate dhip cookie.  Yesturday I was so good and did not eat any sugar and the only carbs I ate was rice and that was after my workout.  I really want to stay on this exercise trail that I am on, bc when I wrokout I desire to eat well.  Anyways my score for the 2 rounds was 9 minutes, with some modifications.  In my bag i had only a 7 pound weight…and then in the 2nd round, at one oint I did not us the bg for the jump lunge and swing bc I was so pooped.  Anyway, I also did a burpee for Erin, and i will also pray for God’s healing touch on her body.  Thankyou for the workut.  Have a grreat day…

  • Anonymous

    oh, i also did burpees for erin (10).

    all my best to you!

  • Anonymous

    Holy crap!  that was AWESOME!  this was my last workout of the week, so i really tried to kill it.  i managed to finish in 19:21! i’m pretty happy about that!

    i used a 30# sandbag for the lunge twist, a 10# dumbell for the jump lunge & swing and a bosu ball for the ugi push-off.

    after i peeled myself off the floor i did 3sets each of chest press, back row, bicep curls, tricep extensions and atomic pushups with my trx.  now i am ready for a day off!

  • Anonymous

    This was such a hard workout, even without the UGI & Sandbag.  I used dumbbells in their places.

    Time: 24:42

    For the lunge twist + sandbag I used 30#(total) DB for rounds 1,2,5; 20# for 2, 4
    For the jump lunge swing I used a 5# DB.  I think I should have used a heavier one….
    For the sumo squat + sandbag I used 30# total DB for round 1, then 20# total for the other 4 rounds

    I really focused on form, & briefly thought dive bomber burpees were going to kill me in round 4. 

    Some man at the gym intercepted me during a water break (round 3, timer was running) & asked if I’m in the best shape of my life.  I said no, but then on second thought decided that I am.  I’ve been leaner/skinnier, but I’m the strongest I’ve ever been :)   Thanks Zuzana & Freddy! 

  • J J Fitzgerald

    Hey Zuzana & Freddy & fellow Bodyrockers!

    I just found out yesterday that two of my best friends (non-Bodyrockers, but both 19 years old and in fair shape) got hernias. I find this terrifying to be honest. For this reason, I am now so thankful to Zuz and Fred for showing us these awesome core-strengthening exercises.
     I’ve been Bodyrockin’ for the passed couple years (full-time for the past 3 months), and the idea of my buddies getting hernias is a serious wake up call for me. I have a totally new appreciation and sensitivity for exercising with my focus first and foremost, especially with this particular workout on the importance of proper form.
    I really enjoy competing with everyone’s scores and pushing myself to the max, but I think for the next little while I’m going to aim for quality instead of quantity.
    This workout was perfect for that area of focus! My time was 27:11. I only just started using my sandbag recently with only 20 lbs, so I think it’s time to add a bit more weight.
    Peace and Love Everyone!

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

    Took me 37 mins and I also did the burpee for Erin. I will be sending my prayers her way. Thank you Zuzana and Freddy for another amazing workout.

  • http://www.dheana.com Dheana

    Respect! :)

  • http://www.dheana.com Dheana

    Respect! :)

  • http://www.dheana.com Dheana

    I know, right? There’s always a lake of sweat around me when I’m done! 

  • Isabelle G.

    Oh yes, I forgot: I did a burpee for Erin, and for my good friend Manon who’s got breast cancer.  For all of you Bodyrockers who need strength and energy!!  We’re all together!

  • Isabelle G.

    I’ve got only one thing to say: hard.  It was amazingly hard.  I pushed, though, and I finished in 29:37.  Yé! (I used a 20 lbs sandbag, and a 10 lbs sandbag for the jump lunges.)  I’m exhausted, thank god I can relax as it is saturday and I don’t work!!!  I may even let myself drift off to sleep….

  • http://www.dheana.com Dheana

    Ok, three things:
    1. Those tights are amazing – especially on you;
    2. I’m IN on the Burpees for Erin ~ great idea; and 
    3. Whoever said your workouts haven’t been hard enough is either sniffing glue, or clearly not pushing THEMSELVES hard enough – I’m guessing the latter…

    Oh, and one more thing – this looks BRUTAL and I can’t wait to try it! 

    • Tammy77

      I TOTALLY agree with you on all three points Dheana, you make me giggle everytime I read your comments….
      P.S…I think we live very close to one another….I’m in Guelph….
      Tammy

      • http://www.dheana.com Dheana

        Hey Tammy! We’re totally close – Go Team Canada! I’ve often thought about getting as many SW ON BodyRockers together for a Flash Burpee Set somewhere in downtown TO. Wouldn’t that be FUN!?

        • Anonymous

          YES!!! That is a great idea!

      • Ziba

        guelph?!?!?!?! OMG!!! i cant believe there exists another bodyrocker in GUELPH!!

  • Anonymous

    This workout was so hard and I wanted to give up so badly. But, I really wanted to do my burpee for Erin and knew if people like her found the strength to fight against cancer in their own bodies I could fight against mere exhaustion. After 29:26 of pure torture, I did my first three Erin burpees :)

  • Christie

    I was totally drenched after this workout, and I’m not sure if I did 4 or 5 rounds because I guess all the blood for my brain to function was in my muscles, I couldn’t remember what round I was on, and I felt like I was marking rounds I hadn’t done yet..oh well kicked my butt either way!  This workout made a quote come to mind from an old coworker, “You have to get comfortable with being uncomfortable!”

  • Anonymous

    I’m kind of jealous… :)

  • KIMBERLAKE93

    WOW…..I haven’t been this challenged in awhile….not sure I like it….LOL….but I feel great, now that it’s over.  I luv how Zuzana said she wanted to quit after 4 rounds……I wanted to quit on my 1st.  No joke.  This one was tough for me.  BRUTAS was yelling in my ear, I haven’t had much to eat except for light fruit this morning and nursing a broken heart today…. :( …working out was the LAST thing I felt like doing today but I’m SOOOOO happy I did.  It got to the point where I didn’t care about my time, I was just determined to survive it and get through all 5 rounds.  I put the timer away and felt like the seconds were ticking extra fast as I took a break for a sip of water or just for a breath!  When I was done the 5 rounds, I was SOOOO proud of myself…..I looked at the timer to see I finished in 31:35!!  Only a minute and 35 seconds longer than my “workout hero” Zuz!!!  So glad I completed this.  Shout out to all BodyRockers who are hurting right now…..you’re not alone…..and lets get through these hard times by working out hard and luving our bodies!! 
    I did my Burpee for Erin……..Wishing you so much strength and health girl!
    Have a fantastic day BODYROCKERS!!  

    • Kelly :}

      My mind agrees with you, First round done, I’m like “Can we stop?” But, no, we can’t XD

      • ۞ BodyRocker ♥ Beth ۞

        Haha :D
        Eat Right – Have more energy – Train Harder !!! ;)

        <3 BR Beth

      • KIMBERLAKE93

        Exactly!!! Cause we BODYROCKERS don’t quit! :)
        Although I must admit, I was MID first round and felt like that! LOLOLOLOLOLOL!

    • Anonymous

      So if Zuzana is our workout hero, does that make us her sidekicks? :)

      • KIMBERLAKE93

        Well she’s MY workout hero….I can’t speak for everyone else. LOL

  • Rita

    YESSSSS personal victory! I just did it and I’m soaking wet wow. Dive Bomber Burpee was killing me! I was laughing too while I was doing my last round I was gonna quit but I put on my headphones and played the song “I remember” by Deadmou5 and rocked the last round. Music really helps me out. :) Great workout! Thank you! 
    P.S. I collected some good amount of energy for the last extra burpee for ERIN. xoxoxo

  • Kelly :}

    20:27 was my time… BRUTAL! I did it with no equipment (don’t have any) and I can only do the dive bombers from knees. One burpee for Erin!

    • Kendra

      Awesome time!!! Congrats!

  • Kelly :}

    20:27 was my time… BRUTAL! I did it with no equipment (don’t have any) and I can only do the dive bombers from knees. One burpee for Erin!

  • http://www.facebook.com/people/Jessica-Lynn-Rodgers/559978545 Jessica Lynn Rodgers

    Oh, and here’s a burpee for Erin!

  • http://www.facebook.com/people/Jessica-Lynn-Rodgers/559978545 Jessica Lynn Rodgers

    This was such a good workout!! Thank you so much! On to the “cheat day” ;)

  • http://www.janetspreiter.com Janet

    I used a 25 lb sandbag, an small “Ugi” stool, and a couple of 5lb ankle weights to make up my 10 lb ugi swing.  I warmed up with a good 5 mile hill run then finished this in 21:22.  Very good challenge.  I think arm strength is my specialty.  I almost missed the 100 sumo squats!  At first I read it as 10 each time, then I caught my error!  I am liquifying.  Ocean time!  I did a suuuuuper slow motion burpee (except the jump part, of course :)  ) for Erin, too.  

  • Anonymous

    Hi chelsea alysse,

    I would like to know when the Tour was mentioned before more than where they are going.  I don’t see myself meeting up with them.  I’m actually passing thru ALX on Wednesday to vacation at another conference for five days in Dallas.  I  just don’t have time to do such things lately nor do I think they would like to visit with me.

    If the tour is in the USA and they are in Washington State there are lots of folks in Seattle and I think it would be cool if they did meet up with them! I could see burpees at Pike Place Market or up at Kerry Park or under the Space Needle or at the MS Campus in Redmond or on a Ferry or at Mount Rainier or…

    –Chris

  • Anonymous

    Hi Courtney, 

    A person on the facebook page asked for advance workouts beyond what Zuzana normally does.  Everyone has a comfort zone and we doesn’t try things that really push pass that.  One good reason to push really hard at this workout. 

    This leads to a question.  What exercise does Zuzana avoid?  I have answer, but I won’t say here.

    –Chris

    • Courtney

      Ah, well that explains why I missed it; I deleted my facebook account about a month ago. It was convenient to follow BodyRock on facebook when my account was active because I liked the advanced updates, but the creepy dudes who wrote nasty public comments to Zuzana grossed me out. I’m very glad those things are filtered out of the comments here.

      I’ve only been BodyRocking for about five months, so at this point every workout pushes me past my comfort zone.

      • Anonymous

        Hi Courtney,

        There are lots of people with very different levels of fitness among us Bodyrockers.  So be proud you are one and besides if you apply yourself soon you will be beating everyone’s scores! :-)

        –Chris

         

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

    I did this workout and it took me 31:15 and also I tidied up my room and for today I have enough. But that pleasure from today is incredible :) awesome day:)

  • Anonymous

    Great Workout!!
    Thank you both for everything you do and thank you to all BodyRockers around the world!!
    XOXO

  • Anonymous

    Great Workout!!
    Thank you both for everything you do and thank you to all BodyRockers around the world!!
    XOXO

  • Anonymous

    No workout for me today, busy day. Can’t wait to do it tomorrow.
    Its so wonderful how  all BR community try to help Erin.

    I’m so honored to be a part of this wonderful and amazing community.

    Have a nice weekend all.

  • Lila Alejandra ♥

    I also agree..push harder and it wil be tough enough!!

  • Lila Alejandra ♥

    OMG!! This was a good one!!  I nearly fainted at the end and Brutus was bugging me all the time, he wanted me to quit!! But I finished and I was surprised about my time:

    25:50!!

    But I have to add since I have no ugi ball I only used my body wait and I still can’t squat all the way down (sandbag weighs 10kg) so maybe that’s why I finised a little bit faster. Boy did  I sweat, I pushed so hard, my face is sooooo red lol!

    A burpee for you Erin wishing you with all my heart you get well soon, have the courage and faith to fight so you keep bodyrocking with us!!

    And as always Zuzanita and Freddy, you guys are the BEST…can’t thank you enough for being my inspiration every single day. Love you!!

  • http://reclaimedhealth.wordpress.com Eimear Rose

    Wow, this was tough. I finished in 31:03 but nearly gave up after 3 rounds, so glad I finished. F**k Brutus!

    • Alejandra

      What do people mean when they talk about brutus? Is it referring to laziness?

  • Samanthina

    Phew,that was hard, my time was 27:03min. and after that i did 1 burpee for Erin.Thanks a lot to both of you guys.

  • Anonymous

    I think the workouts have been just as hard as always…I think its as hard as you push yourself you know? but maybe everyone else is just way stronger than me haha. This workout was awesome. I didnt try so much for speed and time as I did just do everything right and take my time. Usually the first time I go through one I kind of speed through to just get a good time but I dont think that actually helps me get stronger in the long run. My time today was 31:41! It felt great and I used a 35 pound EZ bar and a 8 pound medicine ball. once I get the money I will for sure buy the ugi ball! they are pricey! Also I did 5 extra burpees just for Erin! Each filled with positive energy! :) there is a lot of support on this site! 

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

    My goodness! Thank you Z… for pushing me beyond boundaries that I haven’t pushed before… I was just posting on our other bodyrockers page on FB… I cried, I screamed, I cursed and I pushed through this workout.. Brutus kept rearing his ugly head… and I kept pushing through… all I kept thinking about was that if BodyRocker Erin is fighting with all her might to finish her treatment and beat this, then I sure as hell will NOT GIVE UP and continue cursing, screaming, and crying through each of the final reps to finish. I did… I finished it and I have so much more love in my heart for it. My time was 47 min…  Thank you Zuz… :)

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

    I will do a burpee too!! :) . And I can’t wait to do this one and put my boyfriend through it too, muahaha. 

    And thanks Zuzana for posting some modifications for us who don’t have the equipment. I just got a job (yay!) so I’ll be buying more of it now, but in the meantime I need to improvise. I ordered my dip station yesterday and the sandbag is next because my schoolbag with old books is starting to rip. 

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

    Ok this was super challenging….but a really great work out!
    32:28
    + a burpee for Erin!!!
    my honey even did a burpee for Erin!
    Love and healing to u..

  • Anonymous

    tofu?  

  • Brianna Reece

    also i will definitely do a burpee for Erin EVERYDAY!!!!!!!

  • Brianna Reece

    this  looks so hard. i dont no if there is a way to email you or anything so i am just going to ask my question here. so i just found this website and its awesome but i am a kinda big girl so it is really hard to do most of these exercises. do you no a way to  simplify these exercises until i can build the strength to do them all?

    • Anonymous

      Brianna, The key is you have to push yourself to try. TRY. That’s it. In the beginning, I couldn’t do more than one push up. So, I did them from my knees and just kept pushing myself to TRY. Modify the exercises so that you can do them and push yourself to finish. You won’t see results unless you push yourself! I remember doing her 550 rep workout as my first BodyRock attempt and almost puked but MAN, that sense of accomplishment I felt after finishing was DELICIOUS and addicting! I modified almost all the moves but that was then! Now I can do 30 regular push ups and can’t believe my strength! Just TRY, Girlie, you’ll be amazed at what your body CAN do! Good luck, glad you commented!! :)  :)

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

      First of all, welcome to bodyrocking! I would say start doing her beginner modifications and do as many as you can, she always shows these at the end of the videos. She always says “as long as it feels challenging for you, it’s working” so even if you can do for example burpees by doing push up from your knees and then bringing your feet up slowly, taking a few seconds and then jumping, if you’re sweating you’re doing it right :) . Also, don’t use any extra weight for the exercises unless it’s too easy without it. Maybe you won’t be able to finish some of the hardest workouts at first but give it your best try and eventually you’ll get there. I thought I would die on my first workout haha and it’s incredible how far i’ve come along in just 4 months. I also started with a lot of the modifications and eventually started challenging myself to do the real ones :) , of course i can’t do them as fast but they definitely feel hard so I know they’ll get easier eventually. Hope this helps! 

  • http://twitter.com/Kate_Dorofeeva Katerina Dorofeeva

    my time was 23:22
    yeeeaah 

  • Tamra Rae

    What happened to your pink 8 lb  UGI ball? I noticed you were using Freddy’s steel 10 lb ball. Are you increasing your weight or did you use that just for this workout to make it harder?

  • Olga María Pineda

    Hi Zuzana and Freddy, there is no way that we can get the UGI BALL, down here in El Salvador, Central America, what we can use? to do the workouts with a replacement instrument or how we can do a made in home ugi ball? the bodyrockers community here in El Salvador are missing the new workouts because we don’t have the ball, thanks, hugs from El Salvador

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

      I thought of getting two pieces of equipment. First a medicine ball for the weight and then there’s these sort of “half exercise balls” that people use to challenge their balance and core muscles. I’ve seen them at the gym and they seem to do the same thing. I believe it’s called a bosu ball if you search it on google :)  

    • tee

      some people are using medicine balls, some people use a weight and stuff it inside a sleeping bag or blankets or pillows and wrap it up and are using that. depending on how zuzana is using it you could just use a dumbbell or a balance ball, basketball, soccer ball etc.  just get creative with what you have!

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

    well, i’m not proud of my time…44:56 :(
    but i have to say also, when i started 4 months ago, i thought i’d never be able to do a dive-bomber properly, and i did all 50 with no modifications and burpees to boot! so i’m happy with that, at least. and i know that was my time sink-hole, so i’ll just keep working on them :) ))

    2 burpees for erin: one before the work-out, when i still thought i could conquer the world :) )) and one never-give-up burpee after–phew!

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

      be proud! you finished it, Like Zuz says form is more important than time!!!

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

        :) )))))

    • http://www.dheana.com Dheana

      Nothing to be ashamed of Zoe – you should feel damn proud for having the will, dedication and fortitude to finish. Time – shmime! ;) Time gets better on its own. Let yourself feel good about your efforts girl! I’M proud of you! :)

  • Anonymous

    Another Brutal workout!!!!!! OMG….so sweaty and huffy puffy….but in a good way!!! lol  Anyways, just finished and my time was a surprising 22m 52s…..woohoo!!!!….as I sit here typing this I’m literally constantly dripping….need a shower!!!!!  Feel awesome though!!!!
    (I used my homemade UGI…which is 8lbs.)

  • Svenja R.

    whop.. did it in 40 minutes and 21 seconds. guess I’m okay with that time.
    plus an Erin-Burpee :)
    xoxo

  • http://www.facebook.com/profile.php?id=923751 Rori Alter

    O man. I pushed SO HARD in this workout. I did modify the burpees just to a regular one (push up and jump up) because Dive bombers really hurt my shoulder and I did the pushups on the floor because I don’t have an UGI. ANYWAY I still wanted to die and there was a POOL OF SWEAT (as usual) surrounding me.

    25:01:30

    For the Lunge Twists and the sumo squats I used 2 20lb kettlebells and for the Jump Lunges I used a 10lb dumbbell.

    I look forward to these workouts every day! I do not agree that they are too easy! PUSH HARDER!

    Did everyone do an extra burpee for Erin?! Make sure you get that in, not only for Erin but for anyone and everyone battling cancer, loss,and inner demons. Help your loved ones find the strength to over come the “impossible” or “unknown.”

  • Anonymous

    Oh my goodness. Just looking at this workout makes me scared. I will try my best. I don’t have an ugi ball so I will use my 10 pound medicine ball instead. I will push until I complete the entire workout, time is not so important to me as actually finishing. And I will be doing a burpee for Erin before every workout. May God continue to bless her and her family. 

    • Anonymous

      My grandmother passed away from breast cancer a few years ago. I’ll make sure to stick in an extra burpee for her as well….. :)

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

    This workout was so fierce. 35.47 was my time. I used a 30 lb sandbag and 12 lb dumb bell for lunges. 

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

    burpee every day for erin! there’s a great book called “extraordinary knowing,” it will convince you, our burpees are a powerful medicine!!!!
    this workout looks great, i’m on my way :D

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

    i have another idea for the ones who dont have any weight. 
    Just do all the workout in 1 round or 2 rounds. 
    :)

  • Samantha R

    My time was 23:40 and I did this workout for Erin and her family.  I hope she could feel my fighting spirit as I cursed my way through this!  I’m sure with her positive attitude and spirit she will get through this tough time and all my best wishes go out to her.

    I used a 33-34lb sandbag, a 4kg dumbbell for the swing and a half deflated pilates ball for the push off (beware of the dangers of falling off anyone reading this who is also subbing with the same thing). Sx

  • helena p

    Oh by the way yes I will be doing a burpee for Erin form now on. Great idea!!

  • helena p

    What do you mean “nota hard enough”? I´ve been doing all the latest workouts and when you don´t post a new one I go back to the older ones and I´ve been SORE. I try to use as much weight as I can tolerate without loosing form, I think is important to PUSH PUSH really hard: faster and stronger. If I ever feel I have some little energy left (ha) I do one more round of the WO or an extra 4 to 8 minutes with my jump rope. But seriously the”simpler” they look the toughest they end up being. This one looks scary, I´ll be doing it tomorrow since today I already did my WO: Give me a reason and it was BRUTAL!!! YES!

  • Janessa Reimer

    i do want to do this! but my knee andnow my arm hurts like crazy! I haven’t been working out and i just feel gross. i will for sure do a burpee for erin everyday! shes will be in my thoughts and prayers! Have a great day everyone!

  • steffi

    If your going on “tour” to do burpees everywhere come to montana!! do some in GLacier national park, or before cliff jumping, come to the flathead valley:) 

  • Svenja R.

    ouh girl, that’s a great time!! :)

  • Svenja R.

    not hard enough -.- i would call that lack of effort..
    actually I also experienced an “oh that wasn’t that hard today” feeling one day, but that was because I didn’t push to my absolute max intensity.

    but today that won’t happen, I’m sure!
    I kinda feel like I have to push through all the 5 rounds, just so I “earn” my Burpee for Erin. Cause I feel like Erin just needs Burpees from somebody that at least has the strength to push through a workout

    does that makes sense? :D
    anyway.. I will do that now. And I’ll post my time late -in case I survive :D

  • Dominika

    Just finished…sweating extremely hard. I made it all the way though in 30 mins 9 secs. After the 2nd set I was cursing, after the 4th started laughing and after the 5th feeling great :-) )) burpee for Erin before this workout :-) keep fighting!

  • Dominika

    Just finished…sweating extremely hard. I made it all the way though in 30 mins 9 secs. After the 2nd set I was cursing, after the 4th started laughing and after the 5th feeling great :-) )) burpee for Erin before this workout :-) keep fighting!

    • Svenja R.

      I also start laughing sometimes when it’s just soo hard.. or I cry. depends really.. :D

      • Lila Alejandra ♥

        Hahahha I curse also..

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

    Talking about a brutal workout….sweat was (and still is) pouring down my face and in my eyes….but I liked it….we human beings are the weirdest species..

    This morning cycled to the gym, one hour of brutal spinning class, cycled back home.

    3 hours later did this one: 39: 37 minutes

    Adjustments:
    - I didnt use a bag with the jump lunges.. I am really bad at lunges and am only able to do the jump lunges for 2 months
    - The first two rounds I used my sportsbag filled with cushions for the ‘ugi push off’, did the adjusted version as of Round 3
    - I used a bag with 3 x 1,5 L waterbottles for the Lunge & Twist exercise..

    so now I am  sooooooooo done and ready for today! :D

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

    Talking about a brutal workout….sweat was (and still is) pouring down my face and in my eyes….but I liked it….we human beings are the weirdest species..

    This morning cycled to the gym, one hour of brutal spinning class, cycled back home.

    3 hours later did this one: 39: 37 minutes

    Adjustments:
    - I didnt use a bag with the jump lunges.. I am really bad at lunges and am only able to do the jump lunges for 2 months
    - The first two rounds I used my sportsbag filled with cushions for the ‘ugi push off’, did the adjusted version as of Round 3
    - I used a bag with 3 x 1,5 L waterbottles for the Lunge & Twist exercise..

    so now I am  sooooooooo done and ready for today! :D

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

      ow and I did the divebombers on my knees

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

      ow and I did the divebombers on my knees

  • V.I.G.

    I have been on vacation, and have taken a little time of training, but know I am back:) And I will do one burpee for Erin, and send her love and positive energy, after each workout….

    …and, your workouts are the best…and giving best results Zuzana..

    Love

  • Annebel Wind

    Wow this one really asked for a lot of discipline.. I had to push myself hard, but did finish it.. My time as always is much slower than others, but I don’t mind anymore. The point is I finished it, and I can try to beat my own score next time..
    My time was 51.38 minutes. I feel good, nice and sweaty :D

    • Tammy77

      FANTASTIC!! :)

  • Ellen

    I completed four rounds in 33 minutes.

    It was ridiculously tough and I didn’t complete the fifth round because I was actually going to be sick. Good to fight Brutus but also good to know when to stop! Next time I hope to complete all five rounds. 

  • Catherine McGuckin

    That was a killer, I blinded myself with sweat haha!

    I used a 6kg kettlebell for the Lunge Twist and Sumo Squat, 2 x 1.5kg dumbbells for the Jump Squat & Swing and I did the modification that Zuzana showed in the video for the Ugi Push Off.

    My time was a decent 31:18 – I think it’s a miracle for me!!

  • Vala

    Oh no, time is too short to do this workout today :( Have to do it next week.

    BUT – Just did my first Erin-Burpee right away :)

  • http://www.eroticstore.ro rox

    did it today in 37’33″ 
    my sandbag is 10.5kg
    my ugi ball (improvised): first round did it with 5kg and the rest of the rounds I did just with 4kg (seemed to much)
    I was sweating a lot :)  I had 30minutes when I finished the 4th round and I am happy that I went on and finished all 300reps.
    Nice workout, thank you Z&F

  • tee

    I love how freddie says tell them what you’re wearing!  I always think its funny because he is the one who responds to those questions! ha ha

  • Anonymous

    Hi Guys,

    So did I miss a memo?  When did you decide to do a  “Burpees Everywhere Tour”?  And where is everywhere?

    I think Erin is a special person and she will pass thru this test and as you say we need to give her all our positive energies.  I will do a few burpees everyday dedicated to her and her journey.

    –Chris

    • Anonymous

      HI Chris,

      Obviously you were not paying enough attention lately :) lol

      P.S. Thanks for being supportive. As always.

      • Anonymous

        Hi Zuzana,

        I guess I’ve not been paying as much attention to what you say and write as I have other Bodyrockers lately, sorry! :-)

        I always try to be supportive of you two and other bodyrockers as I can. I know I can also be a Doubting Thomas, but you have always shown my doubts to have no merit.

        Enjoy your tour,
        –Chris

  • Kendra

    What a great idea!!!  I love it!

  • d.

    oh duh! nevermind, u did it BEFORE you worked out. sorry about that

  • d.

    where was your burpee for Erin, Zuzana?

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

    soooo looking foward to this one later today!!

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

    soooo looking foward to this one later today!!

  • Tania Figueroa

    I’m going to do this workout for Erin!!! :)

    I just bought my sandbag and going to rock this workout tomorrow!!! :D   Now I need an UGI… Anyways I’m going to try to do the last exercise with the sandbag on the floor. Let’s see if it works.

    If it doesn’t work I promise I will post my photo without teeth.  :D

  • Anonymous

    Not hard enough?!  Maybe they should add more weight &/or move faster….  This looks like an amazing workout – I can’t wait for tomorrow!  I love the burpees for Erin – I just did my first. :)

  • Anonymous

    Did someone seriously comment saying that your workouts weren’t hard enough… 

    Well here’s karma to them :)

    PS, I’ll add in burpees when I wake up each morning just for Erin. Let the morning energies kick up, and let Erin be the true fighter she is.

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

      Yeah!!! even when I watch the workout and feel it may be easy, it turns out its always a CHALLENGE

  • http://twitter.com/karmalaluna Arika

    I’m going to do this workout in the morning and add a burpee before and after the workout for BodyRocker Erin!

    • http://twitter.com/karmalaluna Arika

      27:04. :) With an extra ten seconds for the two burpees. 

    • http://twitter.com/karmalaluna Arika

      27:04. :) With an extra ten seconds for the two burpees. 

  • http://twitter.com/Cyberdame Damaris

    I’ll give this a try!

  • Ziba

    wohooooooooo cant wait to do it  tomorow morning … and Eren .. hope you get better soon =) 

  • Jazzy

    i already worked out this morning, but did 5 burpess for you ERIN!

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

    awesome.. super stoked to do it for my Saturday workout!!! Thanks Z! And lots of positive energy and love to Bodyrocker Erin!!!

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

    AWww you are amazing with a big heart :)