Aug 11 2011

What You Want Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

It’s been a while since our last new workout post. but I don’t want you guys thinking that we have been slacking on our training. Whenever possible during our travels we have been going back into the old workouts and trying to beat our personal bests. If you don’t see a new workout posted on any given day you should be doing the same thing – there are hundreds of routines to choose from – pick one that you like and rock it to the limit.

We have managed to get some great workouts in while we have been on the move – these 12 minute, full body, high intensity routines are perfect for compact spaces. We are traveling with our purple 6 pound Ugi which I was easily able to get into my suitcase. I also have my sandbag with me, and now that we are in the Czech Republic we have access to our old dip station :) As we get into the rhythm of traveling we will be getting back to more new routines on a regular basis :)

We have been on the run almost non-stop since leaving Kingston, and now we are in Prague for a few days to continue our Burpees Everywhere tour :) We are staying in a nice little apartment that we found online that is actually way more comfortable than a hotel room, and a better value. If you are planning on traveling, always check online for local short term apartments before you search for hotels – sometimes you can find far better accommodations for a better price.

We will be taking you guys on a Burpee tour of Prague before we wrap it up here in the Czech Republic and move on to our next Burpee destination. If you guys want to follow Freddy & I on facebook you can “like” our page here: http://www.facebook.com/BodyRock.Tv Freddy has a new passion for iphone photography, and he has been sharing our travel photos on facebook with you guys :)

Enjoy your training!

Zuzana & Freddy

Workout Breakdown

Time: 12min.Workout Type: Intervals & Max.SetsExercises: 4
  • Ugi Climbermax. reps
  • Ugi Jump Lungemax.reps
  • Sumo Squat & Knee Tuck10 reps (alternating legs)
  • One Leg Ugi Squat5 reps each leg

Get your gear for this workout here:

Instructions:

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

Today’s workout is tough, but it’s only 12 minutes long. Think about it before you give up on today’s workout – just 12 minutes and torture is over :) The first part of this workout is 8 minutes long high intensity interval training and you will be doing two exercises back and forth. Set your interval timer for 16 rounds of 15 and 15 second intervals. Both intervals are your max. effort intervals and there is no rest interval in between, so you won’t have time to write down your reps. It’s ok, don’t count your reps just push yourself to the limit throughout the 8 minutes. The exercises are:

1. Beep! Ugi Climber (15 second interval)

2. Beep! Ugi Jump Squat (15 second interval)

I am using my fit ball because it gives me better workout, however you can still get amazing training even just with your own bodyweight.

Take a sip of water and move directly to the second part of the workout.

The second part of this workout is 4 minutes long. Set your timer to count down the 4 minutes for you. You will be doing the following exercises and your goal is to complete maximum sets:

1.Sumo Squat & Knee Tuck – 10 reps

2.One Leg Ugi Squat – 5 reps on left leg

3.One Leg Ugi Squat – 5 reps on right leg

I completed 4 rounds of this circuit during the 4 minutes.

Enjoy your training and now some Burpees for Erin! :)

Here is Erin’s son doing a Burpee for his mom check it out:

If you guys haven’t been following Erin’s courageous journey you can read about it here. We are all doing Burpees for her!

Here is my Burpee for Erin:





Around The Web
  • Dominika

    Zuzi, you are back home for a few days :-) is it exciting? neni to super byt na par dni zase v Praze? Maybe I will see u guys :-))) this WO came at the right time as I’m not having a good day and I will do this right now and will push harder than ever!!!!

  • Anonymous

    Oooh, when I saw these two pictures of a burpee, it reminded me how much I miss the instructional pictures!! :(
    They are not only useful and helpful, but pretty as well, and I always enjoyed them.. :)

    This workout seems like a lot of fun, I’m definitely giving it a try tomorrow, so thank you a lot for posting it!! :)
    Have fun in Prague!

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

      Marija24,

      I used to miss the pictorials until I learned how to mine my own.

      1. Stop video on image you wish to capture.
      2. Press Print Screen button on your keyboard.
      3. Hold Control key and press C
      4. Open Paint program with new page.
      5. Hold Control key and press V.
      6. Use Cut feature to extract photo from copy of screen. Hold Control key and press C
      7. Open Word and Hold Control key and press V.
      8. Repeat until you have all the photos you want of the workout.

      I now save the workouts with the title, pic with name of each exercise and Z’s instructions. I also like it alot better because I can have several photos of the exercise. This has been a help because I don’t have to review the videos again if I want to do older workouts. These are kept in my binder. This beats my old papers with descriptions written out – much easier to refer to at the gym or when traveling.

      If you don’t have Paint on MicroSoft, perhaps someone could recommend what Mac users have.

      • Anonymous

        Hi @CarolynPilates:disqus ,
        haha that’s exactly what I’ve been doing for the workouts without instructional pictures as well! :D But thanks a lot for taking the time to type all this (we sure have a great community of BodyRockers here!), I’m sure it will be helpful to everyone! ;)

        I too print my BodyRock workouts + pictures and keep them in a binder. So far I have 6 of them and 7th is on the way! :D It makes it so much easier when I’m not able to workout at home, plus I don’t have to use the computer to check the workout.. :)

        I just really like their pictures, they are always so pretty and cool! Freddy really knows his way with the camera and Zuzana is so beautiful! ;)

  • Estelle-France

    It is great that you still find the time to post new workouts for us while traveling. This one is full of exercises that I love to hate but that are very efficient. I am looking forward to the day when I can do one leg squats with no modification.
    Enjoy your stay in Prague!

  • Hege Vindstad

    Amazing pictures and I love that Nike-shorts you’re wearing!

    I’m not a beginner anymore, but I’m still strugling with those one-leg squats because of my really bad knees!
    However, they are my main goal to be able to do one day! It’s been a while since the last time I practiced them, and I could actually get my right leg paralell to the ground at one point on the lowest. :-P
    The left leg is weaker and can’t get that far down, until it colapses…
    So I like that you are bringing them back in this workout again :) 

    • Anonymous

      Totally, cute shorts!

  • kat

    Goint to jump on this right now :)

  • MariaBjørgJepsen

    Beautiful pictures, Freddy!!! LOVE your sporty chic outfit, Zuzana ;)

  • ۞ BodyRocker ♥ Beth ۞

    OH – MY – GOD – - – !!! Your’e in PRAGUE !!!
    Please stay there !!! My parents want to meet you !!! :) they’ll soon fly there for a vacation so please don’t leave the place !!! :D :D :D

    OMG I can’t believe it !!! Im so excited !!!

    <3 BR Beth

    • Anonymous

      Hi Beth,

      A paper bag will help you! :-) 

      They probably have their flights all arranged by now so they fly when they fly.  Besides it seems like everyone wants to meet Zuzana and Freddy.  Maybe they should just rent a football stadium and have some huge rally some central place.

      –Chris

      • ۞ BodyRocker ♥ Beth ۞

        LOL :D they really should :D

        Ohhh how I dreaming about meeting Zuz !!!… I really have to hope hard maybe one day… :)

        <3 you guys… BR Beth

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

    Hi guys! I’d like to ask you for some piece of advice as this week I’ve been down with bronchitis :( since monday. I went to the doctor and obviously he told me to rest for the whole week and gave me some tablets and stuff. I followed his instructions and I believe it is clever to listen to your body. Today eventually I’m feeling much better and more energetic although I have a horrible chest cough (I sound like and old barking dog :P). Eitherway, I’d like to start tomorrow doing some light exercising but of course I can’t do a proper workout or good cardio session as my lungs would be completely open and I think it won’t be benefitial. I have a new resistance band at home and maybe I could try just working out some muscles but not much cardio not to force the breathing system. What would you recommend in these situations?

    On the other hand, I got really bored doing not much and I felt like eating all the time. I don’t buy unhealthy food anymore so I can’t be tempted but even picking the healthy choices …I ate a whole pineaple in two days :S and I have a lot of cravings for sweet food as fruit or nuts as sunseed flower or peanuts… not working out.. not being active… being bored and having fruit and nuts handly is dangerous…  I’m still in “my fat loss period” but this is not helping at all.

    Any ideas with the workout I could do?

    Thank you very much beforehand!

    BTW… your cheat day pictures don’t help…. :P .. just joking… I hope you enjoyed it every bite.

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

    Hah. Bodyrockers are emptying the Ugi shop, some balls are even sold out. ^^
    Btw, has anyone from Europe found a decent Ugi Look-a-Like allready?

    • EMR

      Will they ship to Europe?  I can only find hard medicine balls…!

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

        I’ll email them and ask them. Because they do say: “shipping elsewhere? please email.”   So, I’ll be the European Bodyrocker demanding a spot on their website, theehee. 

        I’ll get back to you, since I can also only find those ugly hard balls. ^^

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

        Other BodyRockers have posted that Dynamax balls are available in Europe. http://www.medicineballs.com/

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

          Oeeh!! awesome, thank you so much! 
          I’ve just send an email to Ugi. I’ll post the costs as soon as I hear from them. :)

  • Bohdanam

    done 
    8 lbs med. ball4 sets ( – 4reps 1leg squats)
    and 1B for E

  • Lucy_mac13

    Zuzana and Freddy are in Prague? I am a Canadian BodyRocker who lives here with my hockey player Czech boyfriend! Kind of like you and Freddy! I would love to meet you both – how long are you here for? Have a great visit :) – Lucy

  • kat

    Just completed this Wow kick butt workout again!!  I also completed 4 sets of the sumo sq and one leg ugi squat (on each leg) in 4 min :)
    I also completed 10 Burpees for Erin
    50 sit ups on stability ball
    50 90degree ball touch
    30 knee raises on dip station
    20 left sided knee raises on dip station
    20 right sided knee raises on dip station
    30 leg splits on dip station
    50 ball catches
    1000 high knees with rope!!  I am BEAT!! :)

  • Anonymous

    Erin is very inspiring. I did ten burpees for her today!
    Completed the 4 min time with 4 reps. 
    Very good workout if you are looking to get sweaty quick.
    I almost didn’t do today’s workout because my little man was being a stinker. :p
    But I’m glad that I did because I feel so much better.

  • Malkata_koni

    Great workout as always!
    P.S. Erin’s son is so cute!

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

    Erin’s son is adorable!! I love the Burpee’s for Erin, it such a cool way to show our love and support for our fellow bodyrocker! you guys posted a video a while back that zuzana didn’t do the work out but explained everything and I was thinking “on no” “please don’t start changing the way the workouts are being done” so I’m glad to see that your still including the beginners variations but still doing the workouts too!! when will the new features be ready on the site? I can’t wait to be able to have a profile and check out and “friend” others!!

  • Vivi

    Your outfit is so beautifull !! I LOVE it ! And you’re so gorgeous with ! I love when we saw your silhouette, your shadow with the window <3 <3 <3
    8min without rest!!!!! You are too happy to be in Prague, so you 're too crazy !!! haha
    I'll try tomorrow.

    And the burpees of Erin's son is so cute! so encouraging for her I'm sure ! I'm going to make one right now !!!!
    And another one for Erin today !!!!

    Thanks to take time to post a new workout ! You should be so busy and with jet lag in more !!!

    You're the best Zuzana & Freddy ! <3<3<3<3

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

    Loved this workout!!! :D I’m gonna do three burpees for Erin. :)

    Btw, Erin’s son is adorable. :)

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

    Loved this workout!!! :D I’m gonna do three burpees for Erin. :)

    Btw, Erin’s son is adorable. :)

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

    Great workout! It’s quite late and I just came back from the gym, so I won’t do it just now.. But don’t worry, I’ll be doing it tomorrow!

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

    Great workout! It’s quite late and I just came back from the gym, so I won’t do it just now.. But don’t worry, I’ll be doing it tomorrow!

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

    Yay! Can’t wait to do this workout tomorrow! Love those Nike shorts Zuzana – gorgeous!

    Thanks for the tip on apartments, I am going to Prague for my 1st anniversary married in September, so will look those up before i book a hotel. Can’t wait to see Prague! And watch you burpee’ing the crap out of it tomorrow! x

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

    Yay! Can’t wait to do this workout tomorrow! Love those Nike shorts Zuzana – gorgeous!

    Thanks for the tip on apartments, I am going to Prague for my 1st anniversary married in September, so will look those up before i book a hotel. Can’t wait to see Prague! And watch you burpee’ing the crap out of it tomorrow! x

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

    8lb Ugi Ball

    Modifications (runner’s knee): Forward lunges vs jump lunges
    30 sec rest between round 4 and 5 in part one.

    Tip: Keep shoulders directly over wrists during mountain climbers for stability on Ugi ball.

  • Dominika

    OMG, Erin’s son is super cute:-) that is soooooooo nice!!!!

  • Anonymous

    The resolution on the pictures is impeccable! Much better for inspiring wallpapers of Zuzana :) Whenever I open my laptop and see Zuzana, I’m immediately excited to work out.

    P.S.-Love the top, what brand is it?

  • tee

    hi carolyn, awesome fellow canadian! 
    I also tend to gain mass in my legs as well. 
    I have been working out with zuzana since dec/10 and I do not use any extra weight, unless I think I need it for arm movement with it(& I keep it really light).  so far, no more than a handful, instead I really concentrate on trying to get perfect form, going as deep as possible, or stretching out, or going faster, or slower.    you can make things like squats more intense by going slow down and fast up.  My legs have not increased in size at all, but the muscles in them have never been this hard! 

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

    Love the pics, Freddy! This workout was so fun and a thigh burner to boot. I used my 10lb UGI for the workout and in Part2 completed 4 sets. I have been having a good time going through the older BodyRock workouts , kind of a “blast from the past” . It is always great to see your marked improvements ;) Enjoy Prague thoroughly and i will be seeing you Burpee later !

  • Anonymous

    This has nothing to do with this workout, but I just found an interesting information for all of us short legged girls! :) (I’m 165cm tall, so my legs are pretty short)

    The reason for being grateful for shorter legs:

    “Shorter people burn off more energy per pound of their body mass while walking than taller people, and a new US study has found out why. Researchers asked 48 people raging from 1.1 to 1.8 meters to walk on a treadmill at 4.3 miles per hour. They found shorter people take more calorie-zapping steps to cover the same distance as people with longer legs.”

    So yey for us!!! :) I don’t have legs like a model, but I’ll sure burn more fat!! :p

    • Anonymous

      You made me smile, another reason I should be grateful for being short, I am 5’4 and 3/4ths. lol! My hubby is 6’0 and always calls me a midget, he’s naughty and just does it to egg me on.  He’s a sweetie and encourages me now to continue my workouts.  I will make sure to always be appreciative for my short stature lol! God Bless!

      • Anonymous

        @ConfidentChUliTa:disqus ,
        hahaha, I knew this would be interesting for all short legged girls like me. :) Seems like you have a great husband!! :) It’s great having the support of your loved ones when it comes to working out and fitness. My boyfriend also likes working out and active life style, so it makes it easier for me to stay focused! :)

        • Anonymous

          Yeah,at first he was like what are you doing and that’s not enough to burn for a day until I challenged him to do these workouts. He then explained that because of his knees he couldn’t do it, so I told him that he can’t do it therefore its a forfeit.  I told him if you can’t do it, then you can’t say anything because you don’t know how hard it really is.  He now respects me and loves my physique. lol!

    • lala

      I walk a lot (no car) with my husband.  husband= 1m78, Me =1m60,
      He walks fast, so do i, but my tibias are burning while his doesn’t.
      So yes, we burn more for the same kms walked.

      HAHAHA! (evil laugh)

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

      I now have a reason to be excited to be 5″1. lol, I kinda always figured that, I say to husband that certain things for me are harder because Im smaller I just exert more energy, certain things are just harder for me to do. Not to mention I have to jump on my counter top just to reach stuff. LOL

    • Anonymous

      That is awesome! Good to know for me and my short legs.. I am 4’10!
      You have just made my day!
      XOXO

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

      haha i knew being so short would come in handy!! I always have to power walk to keep up with everyone haha. And yes things are harder, to reach anywhere you reeally have to stretch all your muscles, and the list goes on and on. 

      @ConfidentChUliTa:disqus my boyfriend definitiely didn’t think these workouts were as hard, but now he admits he sweats more than he does at the gym haha. 

    • Ugamerican

      WOO HOO! I am 5′ 3″ and this is great news :D

  • Cindy

    Good workout! I will do it tomorrow because I already did My Buns Hurt Workout today.
    Thanks!

  • lala

    Hi,
    I’m sorry to ask that, but i’d like some information about one workout.

    Oct

    17

    2009

    Today’s Workout – One Legged Gypsy Saturday, October 17, 2009.

    THe numbers of reps for the deadlifts are not written.
    I’d like to do this workout tomorrow .
     It’s not a big deal because if  have not the information, i’ll just do 15 reps on each legs, but still i’d love to know.

    Thank you both for your amazing work.

    • tee

      hi lala,  I did this one back in march.  It is timed strangely, I don’t think anybody does it the way Zuzana did it.  You’re supposed to set your timer for 16 min and do two rounds in that time.  most people are just timing how long it takes them.  when I did it I timed each exercise for 4 min and did intervals of 10 sec and 20sec of each exercise.   to answer your specific question you are supposed to do 25 on each leg.  she counted in the video.

      • lala

        THank you very much for your information.
        I saw that she had as goal to do the workout in 16 minutes, but i’ll just time it.
        Oddly, the video in this workout doesn’t appear when i open the page.
        Interval is also a great option in fact.
        Thank you

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

    Zuzanka, všetko najlepšie k meninám:-)))…you ROCK!!

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

    Zuzanka, všetko najlepšie k meninám:-)))…you ROCK!!

  • Janessa Reimer

    this one looks great! once my knee is better i will be doing this one!

  • Janessa Reimer

    this one looks great! once my knee is better i will be doing this one!

  • http://www.facebook.com/profile.php?id=646872521 Tamy M. Salat

    you are my inspiration, you motivated me to and made me believe that I’ll maintain the results I want one day, and I had set my goals and I’m working on it, great exercises thank you and will keep u update :D have an awesome day!

  • http://www.facebook.com/profile.php?id=646872521 Tamy M. Salat

    you are my inspiration, you motivated me to and made me believe that I’ll maintain the results I want one day, and I had set my goals and I’m working on it, great exercises thank you and will keep u update :D have an awesome day!

  • Eleni Greekteach

    Drew- Welcome to the Bodyrock community Little Man!  Your mom is 1 lucky woman to have  you doing burpees for her. 
    Have fun in your hometown Z!

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

    Thank you very much for your wise advice!

  • Brittanyverner

    Great workout! I loved your workout outfit. Soooo cute! The workout was brutal…there is nothing like the brutality of mountain climbers and jump lunges together to really get your heart pumping and breaking a sweat! Thanks for the workout! p.s. I went through the circuit 3 times. 

  • Ash

    I just did my burpeee for Erin.

  • http://www.facebook.com/people/Diana-Maçãs/605270707 Diana Maçãs

    Hello :) It’s 1 am here in Portugal and I just finished this workout now. I was really scared before I did it, after all those 8 minutes are brutal, and I already known that because older workouts. But I was stupid because I had in my mind that that ball was 10pounds, and because of that I started to do the exercices with  13,2 pounds. That’s obvious that I did much less reps.. and a few rounds next I did just with 6,6 pounds, like you. On my mind there was just “HOW DOES SHE CAN DO THIS WITH 10LBS?!?!??!” and now Iconfirmed that there’s just 6lbs. Ridiculus. Now I am going to sleep.
    I wish you a good trip and have fun for us all =) 
    bye bye dear Zu and Freddy

  • http://www.facebook.com/people/Diana-Maçãs/605270707 Diana Maçãs

    Eric’s son is going to be a great Bodyrocker!! I did a burpee foe Erin too :)

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

    omg part one looks like hell!! 16 rounds, thats crazyyy!

    today i did one of your older workouts http://www.bodyrock.tv/2010/08/28/butt-fat-melt-down-workout/ and i added an extra part: 5 min countdown doing as much rounds of 6 reptile push ups and 10 knee raises split. + burpee for erin! :D 

  • Brittanyverner

    These workouts help out soooo much with that. If you do these workouts plus the 20 minutes of skipping everyday you will start to find running a lot easier really fast. I was doing these workouts for 2 months and was able to run 5 miles with ease and then after 3 months of these workouts I was able to run 10 miles easily. Good luck! 

  • Aletinita

    oh Erin ! she is such a lucky woman to have such a little babe!  i loved him! i did 5 buroees for you Erin! i hope you get better and better and have you one day doing burpees with us!!! love love love!

  • Annalise

    Heaps of fun!  Woo, feel awesome! 5kg sandbag.

    1st part.

    Ugi climber (w sandbag) 22, 13, 15, 20, 19, 16, 20, 19, 20, 20, 19, 18, 17, 19, 19, 20
    Jump Lunge (w sandbag): 12, 6, 6, 6, 4, 7, 5, 10, 8, 5, 5, 6, 4, 8

    2nd part.

    4 sets, using sandbag for sumo. One leg squat I can’t get down far at all … oh well, will keep training!

    Thanks people, so much fun!

    Burpee for Erin and loving Drew.

    Annalise

  • Anonymous

    Hi Tish. Thanks for your kind words. I’m glad that you are enjoying the site. This made me smile – so thanks for that :)

  • Anonymous

    Welcome Maria – I’m glad you finally came over to the site :)

  • MariaBjørgJepsen

    What a cute lil’ fellow :) I am so glad Erin has such lovely children to support her!

    Ouuuh, part 1 was KILLER!!! I used my 10,5 pound (5 kilo) ball and my thighs were burning from round 2, jeeeeez!
    Part 2: 5 sets.

    Have a fantastic weekend, Bodyrockers <3
    Love, Maria

  • tee

    awesome!

  • ulla

    Hi Chrissy,
    Try doing the one-legged squats without the UGI first, just stretch one leg out in front of you and bend the other as far as it will let you -  or as far as it will let you get back up afterwards. And it will probably take months until you’ll be abled to go all the way down, but if you stick with it, the squats will get deeper and deeper.
    As for the breathing, try to find a rhythm that matches the movements. Say you breathe in as you go up and change your legs, and breathe out as you go down on the one legged squats. When skipping, I try breathe in every five skips and breathe out the other four. It’s very individual, so you’d best find your own rhythm. Okay, so there are many different theories on whether it’s better to breath in when flexing, or when at max effort, or when relaxing (to me, the latter makes the most sense), but it boils down to breathing rhythmically. And make sure that you breath out longer than you breathe in, otherwise you’re in for the side stiches from hell. If that means holding your breath on empty lungs for a second or two, so be it – it should only take a few days to figure it out (it will get easier as your stamina and cardiovascular strength rise, too, and these will go up quickly in the beginning).
    One last piece of advise:
    If you are only getting into exercising on a regular basis, don’t overdo it. I’d onyl exervise two or three times a week at first, maybe go out for long walks or some cycling on some of the other days. Give your body time to adjust to the new demands, or you’re risking severe injuries. Don’t tire yourself out over days and days. Zuzana and Freddy have a few posts about the dangers of overtraining in the ‘fitness tips’ section, be sure to read those. This ‘listening to your body’ thing is all very well and very important, but it takes time to learn that, too. It’s better to err on the side of caution.

    That said: Rock on!

  • Carolyn

    Awesome Burpee DREW!

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

    Erin’s son is so good!!! such a caring & supporting little man!!!
    I was sick for 3 days so today it was very hard for me to work out… so my scores are bad.. I did the 1st part with my own bodyweight and the 2nd one with 5 kg bottle so I did 2 sets and 10 sumo squats.

    I guess your next stop would be Germany…))))

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

    My score*:
    part I : a little bit of “Hi Brutus!” ;)
    part II: 2rounds + 7 sumo squats

    *with 12lbs (5,44kg) medicine ball

  • Anonymous

    There was some taste of blood in my mouth when I did this workout. Hard, I’m propelably getting sig… :( 

    In part 1 I did 15climbers+15jumplunge as a 1 set, and I finished 9,5 sets. 
    In part 2 I could do just 2,5 sets. ;D 1 leg squats are hard for me!! 

  • http://twitter.com/misathemeb The Delicate Place

    gahhh. didn’t know it was physically possible toward the end to complete that first HIIT!! legs were like jello! i managed to complete 3 full rounds and a 4th round of the sumo squats before the timer beeped at me. i had a hunch you’d be back in Prague soon :) enjoy your stay & future travels!

  • Anonymous

    Where are the doggies?

    • Anonymous

      yea. where are Cali and Charlie??? such cuties…

      • Anonymous

        Hi Nikita and Marge,

        They seem to be traveling very light (no pun intended) and having Dogs along would seem to slow the process down quite a bit.  I’s my general impression they are doing carry on only. Besides, they mention Cali and Charlie are kenneled in LA.

        –Chris

        • http://www.janetspreiter.com Janet

          Ahh yes, right.  I was wondering about the pooches.  So they must be zooming back to LA shortly then perhaps Canada again, then maybe New York, Brazil, Australia, China, Japan, Hawaii….?!  I get jet lagged just contemplating it.

          • Anonymous

            Hi Janet,

            Some how I doubt they would do that Yo-yo like dance. :-)

            –Chris

    • Lydia

      I think; based on their last LA post, they stayed boarded in California :(  However, I thought she mentioned them at some point in a way that sounded as if charlie was not happy about flying???

      • Anonymous

        Maybe they’re staying with their grandparents in Ontario? That would be nice for the doggies and grandma and grandpa.

        M

      • Anonymous

        Maybe they’re staying with their grandparents in Ontario? That would be nice for the doggies and grandma and grandpa.

        M

    • Lydia

      I think; based on their last LA post, they stayed boarded in California :(  However, I thought she mentioned them at some point in a way that sounded as if charlie was not happy about flying???

  • Monstrosity5

    I did the first circuit 2x with the time challenge in between the 2 sets of the interval bit.  Used a 12# ball…

    Intervals Round 1
    Ugi Climber – 20 x16
    Ugi Jump Luncge – 12+10×15

    Time Challenge – 4 rounds with :10 seconds to spare (should have kept going!!)

    Intervals Round 2
    Ugi Climber – 22 x 16
    Ugi J lunge – 12 x 16

  • Anonymous

    I’m back all.  I have continued to do my workouts, but have not had time to post them because my mother was gone and my kids are little stinkers.  The first part was horrible, I could average anywhere from between 22-30 climbers and the jump squats started with 8 but averaged out to 6.  It was a killer especially because I hate jump lunges, before I had mentioned I had a fear of them but now just don’t like them because of the hurt on my legs. 

    I cannot get very low on one leg squats yet but am going to work towards it because I want to get better at it. I did 4 3/4ths and finished off the last squat after the timer went off.  I had to get my workout in because today’s my daughter’s birthday party and I have to have some cake with my baby, she is 3 now and I am so proud of her and all that she’s accomplished in 1 yr of OT/PT and Speech.

    I love coming on this site because it helps me to push forward and do my workouts seeing that everyone else has problems and cares of life makes me realize I’m not alone and I can continue.  Thank you all!

    I also posted a picture of my burpee for Erin and also my favorite pose, I know I am not as thin or as pretty as a lot of the women on here but I am proud of my 50 lbs loss and of my muscle tone that is finally coming out.

    • Felisha

      I think when we lose 50lbs, we have trouble seeing ourselves as the way we look now, rather than than the way we were before. Sometimes I look down, and it feels like I’m looking at someone else’s legs/arms. You look great! Don’t ever tell yourself anything different. And happy birthday to your little girl! Enjoy your cake :)

    • MariaBjørgJepsen

      You look beautiful, slim and fit – be PROUD :)

      • Anonymous

        Wow! Thank you Maria, it’s truly an honor when I get a compliment from the Bodyrocker Queen.  You are an inspiration and help  me to work harder.  Thank you!

    • Anonymous

      Heeey Zumba chica :))). You are doing great  or fantastic I should say ! Yes, you should be really proud of yourself and of your progress, I gotta say, that all hard-working bodyrockers are an inspiration to me, but mama bodyrockers are even more. Keep rocking !

    • http://www.janetspreiter.com Janet

      Love those photos…and you look fabulous!  50 lbs is HUGE success!  You go, girl!

    • Maria Sweden

      In my mind you look just like those women you mentioned. ;) And I agree with Felisha, sometimes we don’t see the change in our body because somehow the brain is stuck in the memory of the “old body”. 

      Good job! Be d*mn proud of yourself!

  • Vivi

    I did it with 2 others workouts.
    The first part with 5kg. On average 28 climbers & 12 lunges
    The second part Almost 5 sets. I was in the last one lag squat. (I’m very better with my Left leg lift !!)
     
    After this one I made
    - Hotel room Wo
    - Booty firm up Wo (wher ther 3 3 part with no rest! very challenging !!)
     
    I’m done !! With so sweat on my body !! A so salty sweat ! haha
     
    + 3 Erin’s Burpees for my 3 workouts
     
    In tomorrow Bodyrockers 

  • Mary Lou

    My poor butt! This week I have done the Amazing Abs, Amazing Fat Burn, Survivor and Medal on Honor Abs with lots of the short, intense back/forth, no-writing-down-numbers, one leg squats and mtn climbers type stuff. Ow.
    Part 1 avg ugi climber: 25
              avg ugi jump lunge: 5
    Part 2: 2 rounds plus 10 sumos + 1 leg squat. My ‘ugi log’ kept falling over. Oh well, I still don’t like them and can’t get all the way down yet but am slowly getting better at them. Happy Burpees for Erin too!

    • http://www.janetspreiter.com Janet

      Buns of Steel!!!

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

    I did it! And it was as had as I expected :D Yay! I accidentally did jump lunges with the ugi instead of jump squats, no idea how I got that idea in my head! But I find jump lunges even harder than jump squats, so I just made it tougher for myself, which is no problem :)
    In the second part I almost got 5 rounds in, I just needed to do 5 more one legged squats! So I finished the round, but it took me like 10 seconds more than the 4 minutes.

    • Vivi

      I think you made jump squat because in the instructions Zuzana wrote “jump squat” instead of “jump lunge” (which are writen on the Workout breakdown ;-) )

  • Gerrilee Schafer

    just finished….I used an upside down bosa for the ugi climbers…averaged 25 per round…I started out with a 3 lb weight in each hand for the jump lunges…did 8 the first round…5 the next…4….put the weights down and did 6 for the remaining rounds..I don’t like jump lunges

    the rep challenge I did 4 sets…used one 5 lb weight for the sumo squats…trapped my exercise ball with some weights..but try all I want, my butt did not find that ball..this is one exercise that I still can’t do..will have to work on it

  • Tamar

    WOW. i never thought i could sweat so much in just 12 min! i think this is the most i’ve sweat in a 12 minute workout. this was really great and made me feel good!
    i did 5 Burpees for Erin at the end to make up for the last 4 i missed all week :)
    thank you Zuzana & Freddy

  • AmBoaksy

    So regarding Part One, OW.  I did the Haven’t Had Enough W/O two days ago and my legs have been killing me since I did the 300 ugi squeeze.  I couldnt barely walk yesterday.  lol.  So doing the jump lunges today was a bit on the brutal side, but I did em nonetheless.

    As for Part Two, I could actually do the pistons!!!  First time I’ve ever been able to do more than one without holding on to something!  I managed to go through the Part Two circuit 3.5 times too!!!  Woot!

    One burpee was done for Erin too, of course!

  • Samanthina

    Hi guys  ,thanks again for this another great  workout! At the first part i didn’t count my reps,just pushed to my maximum,at the second part i did 3 rounds of the exercises.I don’t have Ugi Ball so i used my sandbag and i did  the squats with a little chair,they are still very challenging for me.
    And at the end i did 10 burpees for Erin.
    Thank you so much for everything both of you! :)

  • Amandafit

    Oh my goodness!! the first 8 minutes was KILLER!!!!!!

  • Anonymous

    Zuzana you have such gorgeous skin all over ! it looks so healthy and glowing ! Would you mind sharing your routine ( cleaning, exfoliating, shaving, moisturizing etc ) ? and the products that you use, if that’s ok with you.
    Good job, Drew ! You’re such a brave little man, your mommy must feel so proud of you !

  • Anonymous

    Well you should definitely be proud of yourself for being so strong and determined that you have lost 50lbs!!! That is amazing, it shows your dedication, and it’s something a lot of people lack of!! So rock on and enjoy your BodyRocking journey! ;)

  • Cindy

    I just did today at the gym followed by 25 minutes treadmill sprinting. I was really swimming on my own sweat.
    Ugi climber 25-20 rep.
    Ugiy Lunges 10-12 rep
    For the One Leg UGI Squat and placed my 10lbs. mediicine ball on the stairs and tried my best.
    Thank Freddy and Zuzana for a great full body workout.

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

    Oh Lordy… this was another brutal killer. How anybody can say you’re going easy on the workouts Zuzana is beyond me… they obviously aren’t DOING the workouts if they say they’re easy!
    This one just about killed me. 
    Loving the apartment!
    Erin’s son is the coolest kid ever. I am gonna do some extra burpee’s RIGHT NOW!

    • http://www.janetspreiter.com Janet

      I agree, brutal.  I don’t think there is an easy way to do these unless you do them wrong!

  • Anonymous

    OMG the longer 8 minutes EVER. Killer workout.
    Thanks guys.

  • AudraG

    Way to support your Mother Drew! Very proud! Thank you Zuzana and Freddy for sharing the vid of this cutie’s burpee. It really put a smile on my face :)
    My weight training really helped me get through this leg workout thank God! I can almost go all the way down and get back up with the pistols pain free. I managed to remember the rep range for the Ugi cliimbers 34-19 and Ugi Lunges 12-7. Part 2 I finished 4 rounds as well and sent some healing burpees with love Erin’s way :)
    I wonder what special place you’ll be headed to next when your time in Prague is up? Any hints or clues for us?

  • Eleni Greekteach

    I’m hoping to get lots of Bodyrockers to join in our support for Erin.  I followed through, and created a Burpees For Erin Facebook page.  Come post your photos/videos of Burpees For Erin!  https://www.facebook.com/#!/pages/Burpees-For-Erin/179184265483810

  • Ricarda33

    Damn! First you don’t give us any new workouts and then you come back with a big bang. :D
    I couldn’t do it prober. Either I worked out too much of other exercises and got tired or not enough.
    Had to do the lunges without a weight and it still was hard. And my one leg squats were horrible bad.
    I really don’t want to give any scores today because I’m not proud of myself right now.
    Hope to be better next time.
    Enjoy you hometown, Zuzana.

  • Ricarda33

    Damn! First you don’t give us any new workouts and then you come back with a big bang. :D
    I couldn’t do it prober. Either I worked out too much of other exercises and got tired or not enough.
    Had to do the lunges without a weight and it still was hard. And my one leg squats were horrible bad.
    I really don’t want to give any scores today because I’m not proud of myself right now.
    Hope to be better next time.
    Enjoy you hometown, Zuzana.

  • Ricarda33

    Damn! First you don’t give us any new workouts and then you come back with a big bang. :D
    I couldn’t do it prober. Either I worked out too much of other exercises and got tired or not enough.
    Had to do the lunges without a weight and it still was hard. And my one leg squats were horrible bad.
    I really don’t want to give any scores today because I’m not proud of myself right now.
    Hope to be better next time.
    Enjoy you hometown, Zuzana.

  • Ricarda33

    Damn! First you don’t give us any new workouts and then you come back with a big bang. :D
    I couldn’t do it prober. Either I worked out too much of other exercises and got tired or not enough.
    Had to do the lunges without a weight and it still was hard. And my one leg squats were horrible bad.
    I really don’t want to give any scores today because I’m not proud of myself right now.
    Hope to be better next time.
    Enjoy you hometown, Zuzana.

  • xuely

    They are my HERO too!!

  • Catsnp

    I’ve been away for a about a week for work :( but I did this workout this morning and it felt like coming home. I loved this one, it was a killer as always but very well missed killer. I missed you guys and will see you all soon again, probably next week too. Goodnight BodyRockers family :) and thank you as alwyas for being GREAT.

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

    This workout was way intense.  I wasn’t going to workout today, since I started giving myself a day off every week…Friday was going to be that day this week, but my boyfriend’s flight was delayed an hour and a half, so I thought I might as well be productive with that time.  I am really glad I used that time for this workout, but my legs are jello right now from all the lunges.  I am now awake and alert to see my boyfriend and today is his birthday!  Thanks for another amazing workout guys!

  • Anonymous

    Hi Guys, 

    Did this just about an hour before leaving to go to a wedding on Lake Union.

    Okay, who else felt time was suspended when 8 minutes seemed to be more like an hour?  At that point I was nearly barfing up a lung and did modification for the one leg squats…that is they were two legged squats. I have a bad knee, okay?

    I also did 10 burpees for Erin and thank you Drew for showing us how to do them perfectly! I wish your Mum well and hope your family is okay!

    –Chris

    • MariaBjørgJepsen

      Ha ha ha, I totally agree on the EVIL 8 minutes!!!
      I hope you have a blast at the wedding party, Chris. Have fun and enjoy.
      I will be a great, great sinner today (again). Looking forward to my twin-sister-quality time with vodka-lemon drinks and a fantastic tapas dinner at the place where my “guy” is the head chef. I DID do 2 killer workouts in a row right now, drenched in sweat. Now – off to ruin it all again, lol ;)
      Love, Maria

      • http://www.janetspreiter.com Janet

        Please have a slab of cheesecake for me…I love it, but once I start I can’t stop so better you eat it than me!

    • http://www.janetspreiter.com Janet

      yup..suspended animation for 8 minutes, agreed!

  • MariaBjørgJepsen

    I hope all you amazing bodyrockers have a fun and beautiful weekend!
    I just beat 2 older scores in:

    - Hotel Room Workout &
    - Sexy Supremacy

    Drenched in sweat and ready to eat and drink like a queen later… I SO earned it :)
    Love, Maria

    • http://www.janetspreiter.com Janet

      yes, yes, YES!  Gorge yourself, you deserve the finest foods in vast quantities! Sounds good, doesn’t it?  ;)

      • MariaBjørgJepsen

        I really, really missed talking to you, dearest Janet! How are you? Oooouh Yeah, it was a feast made in heaven. That ONE free tequila shot made me feel sooo bad, though :(

  • http://www.dheana.com Dheana

    Holy humbling workout batman! This one brought me to my knees – literally! What a quad burn!!! Those were eight minutes of pure hell…in fact, I had to drop the weights…then go in to beginner modifications on the jump lunges – first time for that in MONTHS. But I did keep going and on some level, that’s what counts, right? Sometimes it’s good to come up against a monster like this…a good test for trying again later to mark improvements. And those one-legged pseudo-squats, well…like I said, a good measure for improvement! LOL 

    The Buddha once said when asked if he’d achieved enlightenment “I am always at the beginning”…I think that might be a good name for this workout! ;)

  • Vivi

    2 older worlout for today :
    1/ Sexiest Abs Wo
    2/ Enjoy your burn Wo

    And abs & rows exercises after

    and 2 burpees for Erin ;D

    Enjoy your weekend Bodyrockers!
    And you, your Cheat day zuzana & Freddy !! :p

  • Anonymous

    Thank you Zuzana and Freddy for an amazing workout! Even while you guys are traveling you manage to out do yourselves!
    During the interval workout between the climbers and the jump lunges I really wanted to quit… But thanks to you both I pushed myself and was able to finish!
    Hope you guys enjoy the rest of your vacation/Burpees Tour!

    Many XOXO’s

  • http://www.janetspreiter.com Janet

    Warm up 5 or 6 miles of hill running…then strike while the sweat is flowing in rivers!  For those of you who wonder why I always run hills, I live on an island and all the paved roads (cars)  follow the coastline.  If I want to escape the traffic I must go up the trails.
    I was amazed how long 8 minutes took.  I even checked the timer a couple times to make sure it was working, haha!  I used a couple of 5 lb ankle weights (total 10 lbs) in place of an Ugi, and a low stool for the Ugi runners.  
    Part 2 was pretty good (still using the 10 lb weights) until I was a couple rounds into the one leggers.  At that point I used “one finger support” on the countertop so I wouldn’t tip over.  Sometimes I swear that little stool vanished!  I went as deep as I could, meaning I still have room to improve.  I got four sets in a few seconds over the 4 minutes limit.  O man!  Meltdown!!

  • http://www.janetspreiter.com Janet

    And I forgot to add I did my Erin burpee while watching Drew’s burpee movie…so a double healing burpee to you, Erin! May you have a wonderful weekend with your beautiful family.  Aloha!

  • Maria Sweden

    Omg, I h*te this workout but I feel good now that it’s all over. :D
    I almost died in the first part. I completed 3 rounds in the second part.

    And of course one burpee for Erin.

    Thank you!

  • http://www.youasamachine.com You As A Machine

    Did this workout earlier today. I used my 8lb. medicine ball.  On average 20 mountain climbers with hands on a medicine ball (which is not as wide as the Ugi) and what started out at 10 Jump Lunges with the medicine ball overhead dwindled down to 5 or 6 Jump Lunges for the rest of the rounds!
    I was able to complete 3 Rounds plus 7 Sumo Squat +Knee Tuck in 4 minutes but I finished the 4th round after the beeper went off…it just wouldn’t be right not to.

    Followed by stretches and a Burpee for Erin!

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

    that really was amazing… I did the last round 3x thru and my burpee for ERIN :)

  • ZoeRocker

    I just did “Burpees Are Forever And Ever” which is a brutal 12 minute routine. I am sweating like a pig. I did that one for Erin and dedicated every single burpee to her. I included and extra burpee when it was over just for the extra good luck. Wicked workout!!!!

  • Lvette #1

    The  15 seconds no rest intervals are  killers … then throw in my dreaded one leg squat.

     Drew, kudos on your  form doing the burpee for your mom. I threw down  5 burpees myself.  Sending  your mom  my positive thoughts has become a way for  me  to battle my negative self  talk.

  • Donna chiotis

    I did this one in the morning and can’t believe I didn’t drop dead during the never ending 16 rounds of leg torture…My highest for the climbers was 60 lowest was 24. For the dreaded jump lunges highest was 10 and lowest was two…lol Got 5 sets in exactly for the combo but I don’t go as low as Zuzana does. I used my 2 kilo medicine ball for three of the exercises in this workout:) Last workout was five days ago as I have had a lot of pain in my left knee…Wishing you all a great weekend and too Freddy and Zuzana happy travels you lucky people:)

    • Donna chiotis

      Sorry typing error, my highest for climbers was 30….lol

    • Donna chiotis

      Sorry typing error, my highest for climbers was 30….lol

      • MariaBjørgJepsen

        Ha ha, I DID pause a little at the “60″, my dear. Very well done! I am so sorry to hear about your poor knee :( Have you payed a visit to a physiotherapist to get it checked? I can imagine it must start hurting again after this workout, which puts so much pressure on the knees! You are in my thoughts daily!!!
        Love, Maria

        • DonnaChiotis

          Hey beautiful:) My knee got 5 days rest and was better when I done this workout. I didn’t go full throttle because I have slowed down as I am scared of injury. I was going to stop if it started hurting during, to my surprise it didn’t hurt after this workout. Thank-you, you are so kind!!!

          • MariaBjørgJepsen

            I am so glad you take a rest when it is needed. Has the doc given you any other advice regarding your knee?
            Love, Maria :*

      • MariaBjørgJepsen

        Ha ha, I DID pause a little at the “60″, my dear. Very well done! I am so sorry to hear about your poor knee :( Have you payed a visit to a physiotherapist to get it checked? I can imagine it must start hurting again after this workout, which puts so much pressure on the knees! You are in my thoughts daily!!!
        Love, Maria

      • Vivi

        Haaa OK ! As Maria I stopped on your ”60″ !! hahaha
        I hope your knee will be better quickly :(
        Kiss<3

        • DonnaChiotis

          Ha ha, I stopped on my 60 as well when I saw it in my email!!! My knee is pain free as of Saturday otherwise I wouldn’t of done this workout:)
          Kiss Kiss<3<3

  • MariaBjørgJepsen

    Well, well, well…. Maria sort of “hoped” she would be hung over today (now I am pleased not to be) ha ha. So I actually did have a “rest day” planned. But since my head is all clear I found no other bad excuses and just started moving. I call this one “Lazy 1000″, since that is how it slowly developed.

    LAZY 1000 WORKOUT:

    Part 1)
    500 Mountain Climbers on time: 03:28.

    Part 2)
    100 Side Crunches
    100 One Leg Bridge Lifts
    100 Star Crunches
    100 Sumo Squat & Leg Lifts
    100 Plank Reptile Knee Tucks

    As fast as you can, without sacrifising proper form!

    Have fun and enjoy your Sunday, buddies :)
    Love, Maria

    • Vivi

      And what’s your time for part 2?
      Me too I began to think to a “rest day” for today because a lot of things to do in my home but NO, I can’t stay without  1 workout at least!
      I love your Lazy 1000 !!!
      I would like to do an old one again today : “Smoking Hot Wo” so perhaps yours after. Or tomorrow because I’m late today and not a lot of time in front of me !!!

      • MariaBjørgJepsen

        I didn’t take time on part 2, because I just accidently decided on those different exercises. So I had some small breaks in between, to make up my mind ;) I will take time on part 2 during the week! let me know if you try it, sweety <3
        Love, Maria

    • Vivi

      I don’t understand your last exercise “reptile plank knee tuck ?”

      • MariaBjørgJepsen

        Staying in the plank position and doing knee tucks to each side of the body, alternating left & right :)

    • Anonymous

      Love your lazy 1000 :-)

      • MariaBjørgJepsen

        Thanks a lot, dear :) Let me know if you try it!

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

    Welcome back! :)
    I was wondering whether you’re gonna stay in Prague for a few days when Poland is just round the corner.
    Now I’m about to do my workout…this is the worst part when I actually have to put my exercise clothes on and get ready…aaaa I’m just sooo lazy these days.
    Anyways, have a great burpee time ;)

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

    I’ve been working out for years and years.  I always thought it was fun – but I have never loved it this much!! Thanks
    http://www.benjity.wordpress.com
    I never actually was able to push myself till I felt almost sick, before – I guess it’s good thing that I’ve figured out how to really banish Brutus! (:

  • Vivi

    I did only one today : “Smoking hot body workout” with 10kg. Busy day today !
    Have a nice Sunday ;)

  • Anonymous

    Did it and it felt soo good. Haven’t done BR for quite a while. Don’t know why exactly and today I just did it again and it felt as if i’ve never did a break. Loved it. I even did an additional skipping of 4 minutes

  • Ali

    How cute Erin children looks!!! :)

    -The web page you mention for searching apartments first better than hotel? Can you give to us? Because when i travel i want to do that…but then i dont know where, and always end in an hotel..paying more..So thanks that  be very helpful.

  • Anonymous

    I also modified the workout. Did it without any equipment and I was still sweating like crazy in that short time. Never felt this in any other workout in this short time. Love it!

  • Mary

    I did an old workout today but I wanted to post and say how the other day I took some measurements and compared them to five months ago…I’ve only lost about 5 pounds but I’ve lost over 5 inches from my body (waist/arms/legs)! I started Bodyrocking about five months ago, so even though it’s slow weight/inch loss, it’s working!

  • lala

    Hi,

    LIke etana said, don’t forget to give your muscles time to repair.
    If you feel  you can handle 5 days a week, then go for it , or you can do monday, tuesday thursday friday, saturday : workout and   wednesday + sunday :rest.
    I find her workouts so intense that i need two days off in the week, but that’s just me.

  • Anonymous

    This workout is amazing!!! First part is pure brutality!! My legs were shaking and burning like hell, I was so tempted to give up. However, I pushed really hard instead, and I felt great!
    I managed to complete only 2 rounds + 6 squats before the timer went off. I’d like to think the reason for such poor score is that I used my 14.5kg barbell, so I really had to pay attention to my form, and that kinda slowed me down. :) 
    Nevertheless, I had an amazing workout and I finally practiced 1Leg Squats after a very long time. :)

  • MariaBjørgJepsen

    SO, today is my day off, so I slept in (more than 10 hours!!!!) which I normally never do. What an amazing luxury ;) I did these:

    1) The Trainer Who Loved Me
    2) Try This At Home Workout

    The first was pure brutality!!!
    Have a great Monday, Bodyrockers.

    Love, Maria

    • Vivi

      In third workout I did your Lazy 1000 ! and I should have begin with and not terminate with !!
      The 500 climbers were a torture after 2 workouts ! I had to make 3 stop at least my shoulders gave up!!
      My time is 4.24 min and for the Part 2 : 9.09min. Not difficult to beat me, but I was tired and I noticed that abs work more when we go not too much fast.

      Enjoy your day off ;D

  • Vivi

    For me today it was:
    1/ OMG Sexy Body Wo
    2/ Get these abs Wo

    • Vivi

      and a little third one : LAZY 1000 !!

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

    We were on a short holiday over the weekend and had the most active rest day on Saturday having hiked for 6.5 hours cross country to the stone circles monuments of the Scottish Isle of Arran (where I offered a so-called “half loaf of stone bread burpee” to the Gods and Erin: http://www.youtube.com/watch?v=JQ9fhuEuIuw).

    So I could only catch up with this “What You Want” today. I don’t know if it is just that I’m so addicted to these workouts that I was going to love anything on offer after 3 days of “break”, but I was very happy to be suffering again. For the records: my best UGI MC round was 30 reps, best UGI jump lunges 12, my averages were 24 and 7 (and I never went below 20/6). I think that’s OK.

    For the squats and 1 leg burpees – my results may not seem very good (2 full rounds + 6 squats) but since I did EVERY single one leg squat (left and right as well) more or less properly (a few times I lost my balance so I had to touch the floor with my hand, but that was all), I’m extremely satisfied and happy with myself. …besides, after the 4 minutes were up I continued squatting until I finished the 3rd round. …and then I did a leisurely 22 min skipping. Oh, I’m so happy to be back on track.

    • MariaBjørgJepsen

      SO cute video :)

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

    OMG!!!!! whoaaa mamma, 3 rounds of the 4  minute circuit

  • Maria Sweden

    Ok, so I should work out today but I don’t feel motivated at all! I haven’t decided which workout I will be doing. Every workout I look at seems so hard today! Where is my energy??? If you’ll find my energy, please send it back to me. :)

    Oh, and any comments or ideas about a (fun!) workout for today is very much appreciated. Bodyrockers please help me! :/

    • tee

      I think Yeah! workout always looks the funnest with the cartwheel, and the monkey kicks!

      Oh and maria I’m about to do 5 burpees for cassie’s birthday! because I promised! so when I’m done you can have your energy back! ha! ha!

      • Maria Sweden

        Lol, thanks! I think my energy was stuck in my workout clothes or something because after I put them on, I did OMG Sexy Body and the Beat Me In Burpees Challenge. :D I’ll try the Yeah! Workout tomorrow. :) Happy Birthday Cassie! What a great birthday present you’ve got from Tea . ;) If the burpee energy actually was mine I would feel honoured…anything for a  bodyrocker. :)

  • tee

    hi guys!
    been away at a wedding for the weekend so just getting to this one today!  followed it with if you really want more workout!

    I did ugi mountain climbers off couch cushions 25 – 19
    jump squats (still strugglin to jump them) – 7 – 4
    4 min countdown – 3 sets

    need to go have my green smoothie and my shower!

    oh 1 burpee for erin after each workout!
    Drew, you’re an awesome boy, doing your burpees for mom!

  • tee

    this message is for cassie!

    happy birthday!
    did 5 burpees for you!

  • Cindy

    I did today The trainer who love workout plus 10 minutes of skipping. Total Sweat!

  • Cindy

    I did today The trainer who love workout plus 10 minutes of skipping. Total Sweat!

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

    Something crazy in me said that 12 minutes wasn’t enough – so I tried to do this workout twice!  It killed me! http://www.benjity.wordpress.com 

  • MariaBjørgJepsen

    OMG Sexy Body before work today – nice short and fun sweat :)
    I might do another 12 minute workout later!
    Have a nice Tuesday!
    Love, Maria

    • MariaBjørgJepsen

      OOps, I accidently did “Super Bass Booty” 2 times in a row. I wanted to do 4 rounds total, instead of 3, but then I couldn’t hold myself back. I suddenly refused to stop, before the beeper went crazy again. SO MUCH SWEAT!!!

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

    did  this workout twice

  • Vivi

    Today I did for the second time ” Sexy Summer body Wo” Very hard ! But so great !

    For those who don’t have Facebook, Zuzana & Freddy are in Austria ;)

    • MariaBjørgJepsen

      I will do that one again tomorrow :)

      • Vivi

        I really love this one  very hard, and complete.
        My back and shoulders are crying this morning ! This afternoon I will have only time to make one yet….:(We have a RDV and children to wake up(the nap) and to wear before to leave take time !!
        I think I will do the one I couldn’t take my time  “bubble but”
        Enjoy your workout ;)

  • AudraG

    Hi Zuzana & Freddy,

    Just a guess because I noticed the columns around you in the photo on your Facebook page but, are you in Venice, Italy? I thought of Rome as well but, just a guessing. Hope your having tons of fun:) Yesterday I did the Booty Meets Abs workout. Haven’t figured out which workout I’m doing today tho… What’s your pick for todays workout Zuzana?

  • V.I.G.

    3 rounds……..

  • Sarah

    Is it me or did the 8mins of Climbers and Jump Lunges nearly kill me?? Jump lunges have to be my least favorite exercise of all time. But I did it anyway!
    In my opinion, the exercise you like the least is usually the most challenging, so that’s the one you NEED to do the most!
    I did the second part of the workout in 3 sets.

  • Sarah

    Is it me or did the 8mins of Climbers and Jump Lunges nearly kill me?? Jump lunges have to be my least favorite exercise of all time. But I did it anyway!
    In my opinion, the exercise you like the least is usually the most challenging, so that’s the one you NEED to do the most!
    I did the second part of the workout in 3 sets.

  • Daphedan

    I did this workout today, and boy was it hard!!!  After a week of being on vacation and not working out, I got back at it today.  This was awesome!!!

    By the way, I was told by a family member that I looked the best I’ve ever looked.  The compliment made me feel great and I owe a lot of that success to the 3-4 months that I’ve been bodyrocking!!  Thanks, Zuzanna and Freddy!!!

  • tee

    hi!

    I was being lazy, and sore today, and was putting off my workout.  so didn’t do what I had planned so finally decided to do some tabata intervals of skipping, and once I got started on that I just kind of kept going!  lol so I ended up doing -
    4 min 10 sec 20sec skipping
    20 hanging leg raise
    4 min skipping
    20 leg raises
    4 min skipping
    20 each side side knee raises
    4 min skipping
    4 min tabata interval burpees
    4 min tabata interval deep squats
    4 min tabata twisting situps
    4 min tabata leg raises off floor
    4 min tabata crunches
    4 min tabata high knees
    so just over 40 minutes!

  • Vivi

    Finaly I did my own workout today.
    Wich I called “600reps Friendly sweat”.Not intense, not brutal a good little sweat ;)

    50 low jacks / 50 climbers / 50 Seated bicycle / 50 pendulum / 25 dips (with chair) / 25 knee hugs / 25 Ab burn out / 25 Monkey PU / 25 claping PU / 25 (each legs) side plank lift cross over / 50 sumo pulse calve raise / 25 dynamic PU / 50 kickups / 25 half pistl & Pike press / 50 row (10kg) / 25 side plank crunch &plank 2 knee tuck

    My time 17.53min.

    Try it if you want ;)

    After this, 10min elliptical to finish to sweat, and now shower !!! Quickly !!

    • Anonymous

      Gone try it tomorrow. Today i did “Sexy summer body workout”. Btw thank you and MariaBjorg Jepsen for sharing what exercise you did, makes it really easy to choose workouts  for me.

      • MariaBjørgJepsen

        You are more than welcome ;) I did it today, as well! Please share, if you come across some older cool routines yourself. Of course, they’re all COOL, but if you really enjoyed a specific one or it burned you out completely, then do tell, ha ha.
        Love, Maria

        • Anonymous

          I will

      • Vivi

        Sexy summer body Wo is harder than mine !
        As my body is in pain I did my own workout instead of rest day ;)
        But tomorrow there is a new one ! zuzana sayed it on Facebook !!

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

      I got tired just reading your routine, Vivi, but it does look very inviting, I’m telling ya. I’ll research the elements that do not sound familiar or I’m not 100% sure of (ab burn out and side plank lift cross over, kick ups, half pistol & pike presses and side plank crunch & plank 2 knee tucks) and will give it a try tomorrow (if there won’t be a new workout still).
      By the way I did the Sexy Hot Cool today http://www.bodyrock.tv/2010/05/28/sexy-hot-cool-workout/ and I did extremely well, so I’m really very energised.

      • Vivi

        As I’m French I usually write the same name than Zuzana ;)
        ab burn is in “Halo of sweatWo”
        Side plank lift cross over is in : “Sexy shape shifter Wo”
        Kickups in “Get these abs Wo”
        Side plank crunch & knee tuck in : “tear it up Wo”
        half pistol & pike press in : “grand theft booty + counter strike Wo”
         
        Really it is not hard, because my body is in pain, so i did my own workout to work all my body but with not brutality ;)
        But as Zuzana sayed on Facebook a new one tomorrow !!! Yeah!!

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

          I am clearly mental. Seriously, I don’t know how I could believe in the first place that your “Friendly Sweat” workout would be doable within 20 minutes :-D. I have to admit that I was crazy enough to boost your routine up into a “666 Hell Workout”, but that was basically because I LOVE the knee hugs and ab burns, so I wanted more of those. I also wanted to even up the left and right side reps of the half pistol & pike presses and the side plank crunch & plank 2 knee tucks, so here’s what I ended up with:

          50 low jacks (100 jumps) / 50 mountain climbers (100 jumps) / 50 seated bicycles / 50 pendulums / 25 triceps dips
          / 50 knee hugs / 50 ab burn outs / 26 monkey PUs / 26 clapping
          PUs / 25 (each leg) side plank lift cross overs / 50 sumo pulse calf
          raises / 25 dynamic PUs / 50 kickups / 32 half pistol & pike presses (alternating sides) / 50
          rows (8kg) / 32 side plank crunch & plank 2 knee tucks (alternating sides).

          Oh, my god, the clapping and dynamic push ups were killers. …so were the triceps dips and side plank lift cross overs. …and the 32 half pistol & pike presses :-). But I immediately fell in love with the side plank crunch & plank 2 knee tucks combo, they are brilliant – good for balance, core, arms and obliques!

          So anyway, this upgraded “666 Hell Workout” took me 38 minutes and 48 seconds – and I’m telling ya, I didn’t take much rest, so this should be an OK time. Thanks again for this amazing routine, Vivi.

    • Anonymous

      It was a full body workout, thanks again for sharing. It took me 25.13 min.
      Have a good day!

      • Vivi

        Very happy that you enjoied it ! ;)

  • AudraG

    Today I did the “Hard Bodies Getting Harder”  workout.  It is a time challenge and it’s bodyweight only for those of you who don’t have equipment.  My old time back in April was 18:19.  Now I have have a new PB of 16:04 and I feel great! 

  • AudraG

    Today I did the “Hard Bodies Getting Harder”  workout.  It is a time challenge and it’s bodyweight only for those of you who don’t have equipment.  My old time back in April was 18:19.  Now I have have a new PB of 16:04 and I feel great! 

  • Maria Sweden

    I did “Fat Destroyer Workout” today. :) 20 minute long interval training. I loved it.

    http://www.bodyrock.tv/2010/12/03/fat-destroyer-workout/

  • tee

    today I did 300 rep workout – awesome routine for fat loss,  in 27 min 45 sec!

    then my burpee for erin!
    then I decided to do some more sandbag swings, so did 100 of them, and then decided to do some abs.
    did 50 lying scissors, 25 reverse crunches, 25 crunches.
    then I decided that I should skip, did 8 min of 10 sec 20 sec intervals, and finally gave up after the 8 min as I was having trouble getting off the ground! lol

    & to audra, I was planning on doing hard bodies getting harder workout after the 300 rep as it is one of the ones I missed but just couldn’t face it! ha ha  maybe I’ll do it tommorrow after the new workout that supposed to be coming out today!  soon, 13 hours later! ha ha

    • AudraG

      Hey Tee, It’s actually not that bad ;)  You should give it a go!  I love to return to the good’ol bodyweight routines every once and a while for a change up.  Keeps the muscles guessing.  I’m willing to bet it’ll look and feel like a piece of cake after the “300 Rep Workout” and all the extras you did after!  Sheesh!  You go girl!

      • tee

        I just saw how long it took you and didn’t think I had another 20 min to 30 min in me after already doing almost 30 min!  plus it has ninja’s in it! ha ha

  • MariaBjørgJepsen

    YEAH, I didn’t think it was possible, but I beat my old score in the brutal 600 rep Fat Burner workout (the 2 sets of 30 reps). Finished with blood, sweat and (almost) tears in 27:52. Lookin’ forward to the new workout!!!
    Have a fantastic day, dear Bodyrockers!
    Love, Maria

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

    Thank you, Vivi. I finally managed to familiarise myself with all the elements and I can’t wait to get started with it later today.
    My only question is how you did the 25 reps of the half pistol & pike presses and the side plank crunch & plank 2 knee tucks. I guess you must have alternated the sides, that’s how the numbers add up to 600, but in that case the reps on each side are not even – not that one rep difference matters so much, but I might make my challenge a 602 one and do 13-13 of these babies on each side.
    Thanks again for sharing.

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

    OMG that was tough !!!!

    I couldn’t do more dans 3 or 4 jump lunges maximum

    How strong you are <3
    I did only 2 1/2 reps of the combo during the 4 mn

    Great and hot workout as usual !
    Thanks a lot !

    Keep the sweat and Smile ;)

  • Anonymous

    OMG that sucked! But in a good way:) Seriously, that was a tough 12 minutes! You weren’t kidding Zuzana….
    Not much else to say but have a great day y’all!!

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

    This killer has been haunting me since I first did it a week ago, I seem to have developed some strangely masochistic adoration of the routine, so I had to come back to it again.
    I’m proud and happy to say that although it killed me again, my scores have definitely improved.
    While last week my average MCs were 20+ and jump lunges 6+, this time I never went below 27 MCs and 7 jump lunges. Yeah!!
    The 4 minutes squat torture was also much better done: I completed exactly 3 round (last week my score was 2 sets + 6 squats). I followed the WO up with 22 min skipping and 5 leisurely burpees for Erin at the end. Now I’m off for a couple of beers – I deserve ‘em.

  • KIMBERLAKE93

    Great workout!  I feel awesome, especially after my stretching-thanks guys!

    Like a lot of people out there, I was in a wee bit of a funk with a lack of desire to workout.  I had my holidays over a week ago and my intentions were awesome!  I brought my Gymboss and my workout journal with me.  I wrote out the “6 MInute” & “4 Minute” workouts as well as the 5 day (no equipment/good for traveling) workouts: “Sexy Pain Train”, “Booty Firm Up”, “Fat Fighter”, “Suicidal Sweat” & “Tone, Trim & Tight”.  It was a busy holiday being in a dear friends’ wedding and having lots to do in order to help.  For the whole week, I only did the “Sexy Pain Train” workout and two 4K runs ALL WEEK!!  I was disappointed in myself but it was also the first holidays I had in 2 years so I enjoyed it to the fullest.  I got back into it yesterday with a run on the treadmill, some quick skipping and a swim in the pool.  Today I ran one of the newer trails in town by the water, very peaceful!  And came home to do the newest workout, “What You Want”.  Here are my Results:
    Part 1: Ugi Climber & Jump Squat (back to back, no rest)
    Part 2: Sumo Squat & Knee Tuck-10 Reps, L Leg Ugi Squat, R Leg Ugi Squat- 4 mins.  I did 3 full Rounds and was half way through the 4th round when the timer went off.  I finished the 4th round to make it complete.  I feel great!

    Your Burpee Tour looks amazing Z & F!!!  I had to catch up on all the videos once I got back from holidays.  It looks like you’re seeing SO many beautiful places and having so much fun!  Enjoy the rest of your journey, safe travels!  
    I also did a Burpee for Erin, a burpee for the whole BodyRock community, a burpee for Zuzana & Freddy (thanks for all you do) and a special burpee for those people close to me who are going through an emotional time right now.  May we all dig deep and find inner strength somewhere, somehow…..  :/

    Have a great day BodyRockers…….”shake that”.  :)

  • Anonymous

    i just finished1)90×2)56×3)48×4)48x……………………..cau petra london

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

    Super excited I am finally getting to do this workout today.  I have been wanting to try it for a while now! Adding some awesome side plank knee tucks into the mix.  Wish me luck! ;) 

  • Mary Lou

    When I did this back in August, I used a kids kick ball, this time I used an 8 lb ball and man, oh man! What a difference! Ow! I averaged about 25 mtn climbers and 5 jump lunges, same as last time. Then I squeaked out 2 rounds plus 10 sumo’s and 4 left squats, which was 3 more than last time. I used my stability ball for the 1 leg squats and they are ALMOST there! They are still torture though…

  • BodyRocker-Nathalie

    AMAZING workout! I loved it and I feel so terrific. The first half was so painful in a good way :) The second half was confused because I didn’t actually do the right number of reps but it was still hard. So I can’t wait to do this one again and push even harder. See you guys tomorrow. Have a fabulous day everyone.

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

    Today is supposed to be active resting, but I might be too busy tomorrow so I postponed my “rest” by a day. I love this workout, it’s a very challenging routine but it’s short, so I went for it again.
    The 8 min restlessness went better this time than last (if I remember well – my memories of these brutal workouts always get nicer as time passes ;-)), I wasn’t huffing and puffing as if I was going to die the next second, and my average climbers were about 23, while the jump lunges never went below 8.
    On the other hand the 4 min combo was hard. It may be the 155 burpees from yesterday’s Burpee Fusion that left my arms useless, but I suffered incredibly from the UGI squat & knee tucks. Well, I could still do 3 sets within the 4 minutes (and like 10 seconds – the last two one leg squats were outside of the 4 minutes but I couldn’t have left them undone, right?)

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

    Today is supposed to be active resting, but I might be too busy tomorrow so I postponed my “rest” by a day. I love this workout, it’s a very challenging routine but it’s short, so I went for it again.
    The 8 min restlessness went better this time than last (if I remember well – my memories of these brutal workouts always get nicer as time passes ;-)), I wasn’t huffing and puffing as if I was going to die the next second, and my average climbers were about 23, while the jump lunges never went below 8.
    On the other hand the 4 min combo was hard. It may be the 155 burpees from yesterday’s Burpee Fusion that left my arms useless, but I suffered incredibly from the UGI squat & knee tucks. Well, I could still do 3 sets within the 4 minutes (and like 10 seconds – the last two one leg squats were outside of the 4 minutes but I couldn’t have left them undone, right?)