Aug 18 2011

Hot In Here Workout

Hi BodyRockers,

I wanted to share the workout that I did yesterday with you guys – I’ve been going back a lot to the older routines since we have been traveling. I think that it would be a good idea for me to post the routine that I am doing each day so that you guys can follow along with me and we can do them together. Of course you can go back and choose any workout that you like from all of the ones here on the site, but for those of you who want to follow along with my training each day I will make sure and post it here for you.

When we left for this extended Burpee Tour I was a bit worried about being able to keep up with my regular routine – especially with my diet approach. Although it is more challenging on the road, so far things have not been as difficult as I imagined. First Freddy and I have kept up with taking our supplements – we kick start our metabolism each day by taking our protein, and the greens supplements have come in particularly handy on the road where getting a serving of fresh veggies is not always possible. One thing that I can tell you for sure is that eating healthy on the road or at hotels / restaurants is a choice – you can’t be afraid to speak up and ask for healthier alternatives that support your training and body composition goals. Don’t be timid – if you are paying for your meal you should feel comfortable asking for what you what.

We are really enjoying our trip so far and we will be posting an update soon of our next Burpees Everywhere Tour destination – enjoy your training and we will see you guys soon :)

Best,

Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: Full Body WorkoutExercises: 3
  • Sandbag Step Ups Combo20 sets for time
  • Pike Jumps & Push Ups combo30 second intervals
  • Crab Toe Touches50 reps for time

Get your gear for this workout here:

INSTRUCTIONS:

Part1

Start on the left side of the chair and pick up the Sandbag on your left shoulder. Step up and over the chair 3 times. Now you are standing on the right side of the chair. Lunge back with your right leg and bring the knee up 3 times. Put the Sandbag down. This is one set. Now pick up the Sandbag and put it on your right shoulder. Continue the sequence always switching shoulders after each set. Do 20 sets as fast as you can.

My time was 7 minutes and 25 seconds.

Part2

Start with 3 Pike Jumps over your mat and then do 2 step over push ups. Repeat as many times as possible during each 30 second interval

Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals.

My score:

5 sets, 4 sets, 3 sets, 3 sets, 3 sets, 2 sets and 3 pike jumps

Part3

Try to push your hips as high as possible while you touch your toes with the oposite hand. Switch arm and leg for each rep. Your goal is to complete 50 reps as fast as possible.

I love this song!

comments


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  • Anonymous

    hello i just finished and i am so hot 1)20×2)20×3)50x…………………………..cau petra london

  • kat

    Did this one today :)   Great workout Zuzana and Freddy
    sb step ups with lunge and knee up time was 8:39 for 20 sets
    part 2 pike side jump and pushups 3 4 3 4 3 4
    part 3 crab toe touch 50 reps 1:09
    also did 50 ball pass (ab exercise)
    10 Burpees for Erin
    500 high knee with rope

  • Laurie Skora

    I think she said 1:36 or something at the end of the video :)

  • Laurie Skora

    Needed a good workout today and this did the trick :) my scores were:
    1) 8:43
    2) 5/3+2jumps/3/3/3+3jumps/4
    3) 1:09
    Plus a burpee for Erin :) Thanks guys! Now going to enjoy some Mexican food with hubby to celebrate our 5th wedding anniversary :D  

  • tee

    hi soni,

    I don’t know if you will get this message or not. 
    but if you do you can start anywhere you want.  these workouts are really hard and intense but if you do the modifications and work as hard as you can, even if you can’t get through a whole workout,  you should start to feel better!  make sure you don’t have any health problems first, make sure you concentrate on form over speed, and do your best.  check out the diet challenges as well

    I sincerely hope that you start bodyrocking, start feeling strong and empowered by these workouts, build your self confidence and do it all for yourself.  Here’s to hoping you figure out what’s really important in your life!
    good luck soni!

  • KIMBERLAKE93

    Good Morning BodyRockers!!

    I was up at 5am this morn with, shockingly, NO tiredness what so ever!! LOL!  That NEVER happens since I’m sooooo not a morning person.  I took advantage of being up so early and started with a 5K run on the trail (I bring you all with me in spirit since I’m totally NOT a runner and I struggle through it EVERY time!)  I then came home to do this workout and beat my personal bests from April 17th when I did this workout last.  My results today:
    SB StepUps Combo= 20 sets at 7:17 (Omg….wanted to give up at about 7 sets!)
    Pike Jumps & Push Up Combo= 5/ 3.5/ 4/ 3/ 3.5/ 3.5 (luv the sweat from this one!  Arms feel amazing!)
    Crab Toe Touches=50 Reps at :58!!  (Soooo proud of myself!)

    Burpee for Erin!!!!  :)

    Have a great day BODYROCKERS!  Cheers!  :)

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

    I’m excited to get around to this one today.  I pulled out an old DVD this weekend and took the dog for a 4.5 mile run/walk.  Funny, nothing is as good as Bodyrock-ing!
    http://www.benjity.wordpress.com 

  • MariaBjørgJepsen

    So, one more down :) Working out felt a liiiittle bit hard after a festive and wet weekend off of training.
    I started by beating (some of) my reps in “Grab Your Balls”, followed by this one:

    Part 1: 05:38 with a 15 kilo sandbag (I lost some count but did 21-22 sets).
    Part 2: 6-5,5-5,5-5-5,5-5
    Part 3: 00:51 sek.

    I did an extra 4 min. quickie:
    12 x 10/10 sec. of Jump Lunges & Mountain Climbers – SWEAT!!! :)
    Plus 100 Ball Squeeze & Hip Thrusts (5 kilo ball).

    Have a great, great Monday, BodyRockers!

    Love, Maria

    • MariaBjørgJepsen

      Plus “Cut The Cheese” this evening :) Now, I better be able to sleep a little later!

  • DonnaChiotis

     I have been out of action for a whole week and I decided to dedicate this whole workout to Erin:) Thank-you Erin for inspiring me to come back…

    Part 1. 7.25 min with 2 kilo ankle weights strapped around each ankle and an 8 kilo sandbag on my shoulders.

    Part 2. 3 sets/3sets&3 pike jumps/3 sets&3 pike jumps & 1 push up/4 sets/4 sets & 1 pike jump 2kg weights still strapped to my ankles.

    Part 3. 1:18 with 2kg ankle weights.

     20 min skipping

    • MariaBjørgJepsen

      Are you alright, darling? Very nice work with the ankle weigths :)
      Love, Maria

  • Annebel Wind

    Hi guys,

    Finally I did a workout again.. Did some older ones last week and in the beginning of this week.. Last days lots of bad headages, so couldn’t do anything. But i am back again.. Like this workout, I am sweating like crazy!
    My scores:
    1st round for time: 13.08 with a 8kg weight.. It was a bit difficult to handle the weight, where to hold it with stepping up and down the chair.. had to hold it with both hand on my shoulder, other wise it would hurt..
    2nd round: 3.5, 2, 2.5, 2, 2.5, 2
    3rd round for time: 1.39

    Thanx Zuzi and Freddy.. Hope you are enjoying jour burpee tour.. Like all your post on facebook a lot! Have fun!

  • Mary

    Hey Bodyrocker runners,

    I know there are at least a few of you…how do you balance running with BRing? I do short 1-2 mile runs sometimes on days when I do BR workouts, but I’m about to start running longer distances (trying it out for about 2-3 months, anyway) and I don’t want to stop Bodyrocking, but I want to be careful and avoid injury. Any advice?

    • http://www.janetspreiter.com Janet

       I use my runs to go into the Bodyrock exercises well warmed up and fatigued.  I like a good warm up!  My running loops are usually 5-6 miles with lots of hills, so it is a fartlek (of constantly varying and unpatterned tempos) type running workout.  Somedays I don’t run so hard, but I hit the BR hard, and vice versa.  It’s all by how I feel that day.  I always complete what I have set out to do, but I will back off on intensity if necessary to complete the workout.   Personally I don’t like quitting in the middle of a workout; it makes me feel more inclined to consider quitting the next time.  Adjusting the intensity to match how I feel is to avoid overdoing it and risking an injury..  

    • http://www.janetspreiter.com Janet

       I use my runs to go into the Bodyrock exercises well warmed up and fatigued.  I like a good warm up!  My running loops are usually 5-6 miles with lots of hills, so it is a fartlek (of constantly varying and unpatterned tempos) type running workout.  Somedays I don’t run so hard, but I hit the BR hard, and vice versa.  It’s all by how I feel that day.  I always complete what I have set out to do, but I will back off on intensity if necessary to complete the workout.   Personally I don’t like quitting in the middle of a workout; it makes me feel more inclined to consider quitting the next time.  Adjusting the intensity to match how I feel is to avoid overdoing it and risking an injury..  

  • Anonymous

    got to work at 5am this morning to do breakfast.  worked out at 11.

    pt1: 6:14 with 13kg sandbag
    pt2:  5-5-4-4-4-5
    pt3:  1:12

    then did some trx exercises
    suspended incline press 3×10
    power reach 3×10 ea arm
    suspended pendulum 3×20
    back extension 3×10

  • http://www.janetspreiter.com Janet

    Today the surf was really flat so I thought I would do a good arms, abs, legs general workout.  Ran about 6 miles of hills, did “HOT in HERE”
    part1:  7:34 with a 25 lb sandbag
    part 2:  4-5-4-4-4-5 full push ups
    part 3:  1:19
    phew!  Than added a few ab exercises on the floor, 5 pulls ups, 20 push ups to V ups on the exercise ball, and a single set of a particularly nasty abdominal annihilator series: 
    hang from pull up bar with arms at 90degrees pull up positions the whole time non stop no breaks.  Do 3 straight leg lifts up to bar followed by 6 bent knee oblique  leg lifts alternating sides…all the way up to the bar again each twisting tuck.  Do 6 alternating scissors with legs crossing over and straight leg the whole time at 90 degrees.  6 single leg alternating (bike pedal motion) high knee lifts.  Done.  Oh.  Make sure you go slowly through the whole thing.  This was all done non stop hanging with the arms at 90 degrees bend.  I call this a triple set because it is 3 of each leg each exercise.  You can try a single complete set.  But you have to complete one full set.  Abs will be screaming, not to mention your arms and hands!!
    Vegetarian protein drink!!

  • http://delightfultastebuds.com Jos

    For me I did the last part of Six Pack Abs & Love Handles Series – Rock Hard Abs and finished it in 14:39!! I couldn’t believe it myself either :D

  • Vivi

    For me today Let’s burn some more fat Wo” & after “Lose yourself Wo”
    It’s hot here so what a sweat with these 2 workout !

    Have a good weekend every BR !! 

  • Anonymous

    This one was short, beat my personal best, what a nice feeling.
    Part1)  6.23 with 7kg sand bag
    Part 2) 4 3 3 3 3 3
    Pare3) 1.11

    Then i did ”Let’s Burn Some More Fat”  Really fun and fast workout. 
    Have a nice Sunday all.

  • Carmen1vr

     I really enjoyed this one!!!!
    sand bag step ups: 8:30
    pike jumps & p/ups: 4/6/5/6/4/5
    crab toe touches: 2:00

  • Anonymous

    Hi everyone…it feels like it’s been awhile since I’ve posted scores on this site. Brutus seems to get the best of me lately…I feel like I’m in such a funk and I don’t know how to get out of it. Anyway, after completing this I feel as though I’ve accomplished something for myself and although I feel like my scores could have been better, I’m okay with them and next time….I’ll beat my PB!

    Part 1: 20 sets ASAP! – 7:46
    Part 2: 4, 4.5, 3, 4, 3, 3
    Part 3: 50 reps ASAP! – 1:23

    Shower then bedtime only to start all over again tmrw…nighty night bodyrockers!
    Tammy 

  • Anonymous

    Hi Bodyrockers,

    Just an update on my Do it yourself (DIY) activities that relate to Bodyrocking: I purchased some hot Pink Pleather to make a new improved DIY Ugly Ball with…I have a pattern I made similar to the Ugi ball and Dynomax Ball…sort of a “D” shape…hopefully it will make a roundish ball of about the same size… :-)  

    I figured Pleather was the right softness and would give the same kind of grip as the real ball.   So this is the fun part waiting for fabric to be expressed and hoping you guessed right!

    –Chris
    PS I did make a version that is inside the old canvas military laundry bag I used for the old DIY Sandbag (a year ago???). Images are here…http://www.flickr.com/photos/41740772@N06/?saved=1

    • Kendra

      I am impressed!!! What are you putting inside?  Inquiring minds want to know.  I want to make a better ugly ball, and I wnat to make a sandbag.  Do you have images of your sandbag?  I’ll check out more of your Flickr photos! Thanks for sharing!!!

    • http://www.janetspreiter.com Janet

      I will eagerly await photos of your seamstressing efforts!  ;)

      • Anonymous

        Hi Janet, 

        Hopefully sewing a spherical object won’t be the big challenge.  I’m seeing the contents not exactly fitting as a bigger challenge.  I actually know how to sew and have sewn gloves that fit well before.  Not that a glove is really similar to a spheroid. :-)

        –Chris

  • Anonymous

    Question for everyone–
    Has anyone tried crossfit? and how do you like it if you have? im thinking of joining here in Milwaukee but want to get input first on how people like it! thanks :)

    • Anonymous

      Hi maisarb,

      I’ve never tried Crossfit.  Work near a Crossfit “center” so see people outside burpeeing, lunging and skipping…pretty much what you get here without a membership fee.

      Why do you feel a need to join a group?  For motivation?

      –Chris

      • Anonymous

        ehh I dont really know. I dont know much about it but have seen some of the workouts and they look kind of fun. I love these workouts so much and have been adding weight to them because I have a hard time getting muscles to “pop” but thought maybe crossfit would help because there is the use of different equipment. Plus Im new to milwaukee and want to meet people that are encouraging and have a common goal :)  

        • Anonymous

          Hi marisarb,

          I think you have answered your own question pretty well.

          I’m not exactly sure what you mean by “pop”, but some of us don’t easily develop large muscles.  Weights could help, but it’s just as much diet and pushing to the maximum effort. It also take time and repeated damage to the muscle fibers to increase size.

          If you want an actual social outlet I would thing Crossfit is as good as an Yoga Class or  a Martial Arts Class like Capoeira.

          –Chris

          • Anonymous

            haha I guess I have :) but I just mean more definition and rounded shoulders. I guess I do have some extra bodyfat that Im sure is covering them up! Thanks for the advice :)

            • Anonymous

              Hi marisarb,

              By diet I had meant feeding muscle development more than reducing fat. 

              Weights can add to a workout or there wouldn’t be a Ugi and Sandbag in Zuzana’s workouts.  And they can aid in defining and sculpting muscle. 

              As Jos says above often working out with weights require supervision.  And when Zuzana worked out with weights she never used very heavy weights and used high reps.  Try doing a couple hundred squats with just two 15# Dumbbells! Ouch! 

              I use K-bells and D-bells to focus on forearms, biceps and shoulders. just as some here do to substitute for the Ugi or Sandbag in workouts.

              It sounds like you have already decided to join a Crossfit class/club.  If so let us know how it’s goes.

              –Chris

              • Anonymous

                I might go to the free trial one just to see. I used to go to the gym and lift heavy as well as do bodyrock and now that I have stopped the gym Ive noticed a decrease in muscles size but not strength?…not sure how that works but thats how it is haha/ I was just sick of the routine of the gym, but maybe crossfit isnt what Im looking for. I really want to get the ugi ball and sandbag once I get the money…I think that might be the trick. :) thanks for the help and advice guys! if i do it i’ll let you know how it goes!

                • Kendra

                  I know people love CrossFit.  It looks very challenging, and to me, it seems a little more marketed towards men, or at least that’s why it doesn’t quite appeal to me.  And if you’re looking to meet people, I bet it would be great!  Let us know!  

      • http://delightfultastebuds.com Jos

        Partially yes, but CrossFit also teaches you olympic weight lifting using barbell which we might not be able to do it on our own without any supervision unless you want to risk of injuring yourselves. But I totally agree with you Chris. BR workouts are pretty similar to CrossFit bodyweight workouts – just without the membership fees :D

        • Anonymous

          Hi Jos, 

          My advice and knowledge is free so you get what you paid for! :-)

          Heavy Weight lifting can be dangerous without a knowledgeable  person supervising and having the right hardware in good condition is always a good idea.  If Crossfit uses machines… I’m not a big fan of them for training as they are not a real world experience, but if you have a very specific problem area and need the focused working out of that muscle group then they are just the ticket!   

          I did look into it awhile back and found the whole owners of the Crossfit “franchise” in a feud  thing kind of a turn off.

          –Chris

          • http://www.janetspreiter.com Janet

            I would tend to agree with you, Chris. I am not big fan of heavy weights, either. The risk of injury is pretty high as you noted, even when you get someone to supervise. And I don’t always want to workout only when supervision is available or I wind up skipping it after a while. I believe it is more effective for strength and sculpting to do the same light weights slower and more carefully (actually much harder than slamming through the reps), thus targeting the desired fast twitch muscle fibres. Zuzana does a great job of not racing through the reps, and the results show. When I look at the Crossfit enthusiasts I do not generally see what I am after: lean muscle and strength without sacrificing flexibility and balance. I suppose it really depends on what one’s goals are!

  • Lisa

    Second time doing this workout. I seemed to be a little more careful stepping up on the chair today, my time was a bit slower than last time. I was using my 20lb sandbag (don’t remember what I used last time in Apr).
    Part 1 Time: 5:51 (old 5:27)
    Part 2: 4, 3.5, 3, 3, 2.5, 2.5…These were tough today!
    Part 3: 1:12 (beat my old time of 1:23)

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

    Really gutted I can’t find my old scores for this – but remember this so well as I’m sure it was when i was new to Bodyrocking. I remember struggling A LOT more. 
    Part 1: 9:18
    Pike Jump & pushup combo: 4-3-3-3-3-3
    Part 3: 1:17

    Thankies F&Z! x

  • http://twitter.com/karmalaluna Arika

    I love a lot of the old workouts (like Hot Body Beach–yeah!!) but I love it when there are new workouts as well!
    My scores:
    1) Sandbag um slide under Combo: 7:50 (I didn’t have a chair so I slid under a bar. Works the same muscles as stepping up does ;) )

    2) Pike Jumps and push-up combos:
    4/3/3/4/4/3

    3) Crab toe touches: 1:22

  • Anonymous

    Part 1: 6:58
    Part 2: 4/4/4/3/10/10 The last 2 Rounds i just did push ups from my knees..
    Part 3: 1:29

    I have the feeling that my arms are getting weaker ans weaker..how can that be?? :(
    2 Weeks ago i managed to do 30 push ups ins a row, and yesterday i could do only 14??? :( (

    • http://www.janetspreiter.com Janet

      You shouldn’t lose that much strength in two weeks, no way.  You must be either underdoing it or overdoing it. ?? 

  • Kendra

    I really liked this one! It was so varied!  I need to do it again because when I did the first round it only took me 5:07, so I went back to the description, thinking I must have done it wrong–and I did!  I only stepped over the chair once instead of THREE times!  So then after the whole thing was over, I did 10 sets correctly to appease the BodyRock gods.

    In Part 2, the + means I did the pike jumps but didn’t get to the push ups.

    Part 1 (stepping over chair once): 5:07Part 2: 4+-4-3+-4-3+-3+
    Part 3: 1:20
    Part 1 (correctly, just 10 sets): 4:05

    Burpee for Erin!

  • AudraG

    I forget how fast some of these workouts go by so, that said, I may do a second routine depending on how my day goes:)  Thanks for this quick sweat Zuz!

    Part 1:  6:49
    Part 2:  5/5/4/3/3/3
    Part 3:  1:04

  • Anonymous

    i remember doing this work out months ago! but i cant find my old score anywhere so i cant see if i beat them :( !

    sandbag step up combo with 30lbs bag- 6min 08 sec
    pike jump and push up combo- 5/5/5/5/5/4
    crab toe touches-1min 03sec

    • Anonymous

      AWESOME scores!!!!

      • Anonymous

        thank you! i nearly died after this one haha x

  • MariaBjørgJepsen

    I did “Let’s Burn Some More Fat” this morning, a GREAT older workout for both cardio and strenght. Challenging and fun in only 12 minutes. I will def. return to that one ;) No more for me today, since my body is sore all over and very tired after a physically hard week at work. As always!
    Have a GREAT weekend, Bodyrockers!!!

    Anyone going to a party like me? I am going to a BIG family birthday BBQ Party tomorrow, wearing my (sexy) little black and heels :D

    Love, Maria

    • Vivi

      I had choosen the sme for today hahaha !
      My body too is sore. I did 2 workouts today but tomorrow just one I think !
      Enjoy your BBQ party my dear !
      Here finally no beach because my daughter has temperature…:(

    • Vivi

      I had choosen the sme for today hahaha !
      My body too is sore. I did 2 workouts today but tomorrow just one I think !
      Enjoy your BBQ party my dear !
      Here finally no beach because my daughter has temperature…:(

    • http://www.janetspreiter.com Janet

      work hard, play hard, Maria!  ;)

      • MariaBjørgJepsen

        I couldn’t agree more, Janet :) THANK YOU for adding me on Facebook, it really made my day. I so love your personality and charizma, which really made me miss hearing from you! How are you doing??? I had a FUN weekend, I tell you…. pretty sure I’m gonna work HARD to burn it off tomorrow, ha ha. Oh, sweet Jesus, I will sweat!!!!!!

        • http://www.janetspreiter.com Janet

          Hahaha!  Burn, baby burn!  Gotta pay the price for all that wonderful weekend fun!  Nothing like an over-the-top weekend to add a little fire to your Monday morning workout.  Rest up tonight so you can slam it tomorrow!  Sweet dreams!

    • http://www.janetspreiter.com Janet

      Photos please of the little black number and stilettos?! ;)

  • Vivi

    For me today ” The trainer who loved me Wo” in 18.44 min !
    Very hard and sweaty workout !

    • MariaBjørgJepsen

      YES!!!!!

      • Vivi

        I was thinking to you today !! It makes a long time I didn’t see you to post here !
        How are you my sweety Maria??

        • MariaBjørgJepsen

          Awww, you are the sweetest, dear Vivi! I also really missed writing with you and Donna. Remember: you can always mail me at Facebook, if you want to :) I am feeling great, because now I am off, going on weekend, YEAH! I have to take a power nap, before I visit my sister later. Tomorrow: BIG family BBQ party, which I am looking very much forward to!
          How are you, dear? Any plans for the weekend?
          Love and hugs, Maria <3

          • Vivi

            BBQ Miam !Miam !
            Here too as the sun’s shining ! And tomorrow we go to the beach ! and sunday BBQ party too at home with my sister (and her little family)and my husband’ sister too (with her family too)

            From Donna too, any news ?? :( Too busy certainly :p

            • MariaBjørgJepsen

              That sounds so wonderful :) The weather sucks here in Denmark, rainy and stormy, it’s like we had no real summer this year :( But a positive mind will make the part ROCK!!!
              Let’s hope that no news is good news from our darling Donna <3

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

      18 MIN?! the trainer who loved me workout??? u are a beast!  Last time i did it it took me around 33 min, its a really tough one! 

  • AmberRose31

    I was running short on time, so I did this one with body weight only…

    Part 1 7:02
    Part 2 4,3,3,3,3,3
    Part 3 1:37

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

    Sandbag step ups combo, 15 pnds, 9:12
    Pike Jump and Push Ups Combo 30 secs int, 2 1/2, 3, 3, 3, 2 1/2, 3
    Crab Touch Toes 50 reps 2:06

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

    This one went really fast:
    Part 1: 6:28
    Part 2: 5 sets | 4 + 1 jump | 3 + 3 jumps | 3 + 3 jumps | 3 + 1 jump | 3 sets
    Part 3: 1:28
    So I added a quick 6 minute abs training 10-50 sec style:
    Sit up with 8kg sandbag: 11, 10
    Toe touches: 15, 15
    Prisoner get ups: 9, 10
    …and a 22 minute skipping session to warm down.

    • Anonymous

      im following ur steps today and doing a mini ab session after this workout too! today i tried this routine if u wanna try it tell me wat u think! i gt it sum wer online.
      15 sit up
      15 lower ab crunch( knees bent)
      15 double crunch
      15 leg lifts
      15bicycle
      15vsit
      15 vsit twist with 10lbs dumbell
      30sec plank and repeat 2more times!

  • ۞ BodyRocker ♥ Beth ۞

    I *hate* this WO :) & that song.. YUK :D

    I’ll do the six pack series as Jos did :)

    <3 BR Beth

  • Anonymous

    Definitely improved this time:
    P1. 9.53 (just 6 seconds shaved off, but with a heavier sandbag: 25 lb)
    P 2: 3+2Jumps, 4, 2+1Push Up, 2+1Push Up, 2+3Jumps, 2
    P3: 1.36
    Felt great. Thanks for the post. I was planning on doing the 500 Rep Workout from 11/10/19 but will just save that for tomorrow. Going through the archives has been quite fun as I’m finding a whole bunch I hadn’t tried since I only began bodryocking since November 2010. Yesterday I did the Eight Exercises Drill 11/17/09 and I really enjoyed it.
    Happy and safe travels!

  • creedy2280

    i am so mad my timer just isn’t working right.  i think my step up combo took 9 min but i’m not sure. i do however, need to use heavier weight. 10lbs just isn’t enough.

    pikes: 3 2 2 4 4 3.5

    i shall not even go into my crab touches but i did do 50.

  • Lydia

    i remember this one…LOVE IT! grazie grazie grazie

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

    I just finished my workout and im not feeling good, stomach acidity is burning my chest and throat!, it started bothering me in the last part of the workout ughhhh I ate too much broccoli at lunch! yeah alot of veggies are also bad! :(  anyway i did the following

    p#1: 12 rounds 30/10 
    Side steps R 23-23-23
    Crab fighter R 8-8-8
    Side steps L 23-23-23
    Crab fighter L 7-7-8

    P#2: 6 rounds 30/10
    3 pike jumps + 2 step over push ups 4-4-3-3-3-3

    p#3: 6 rounds 50/10 STOMACH ACIDITY ATTACK! i wanted to throw up here
    Side lunges jump (6kg dumbells) 43-41-40
    sliding push ups(only on the first round, second round i did push up and reptile tuck, and third tricep lef lifts) 10-10-33

    after like 5 min i did 50 crab toe touches in 1:24 min. 

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

    I just finished my workout and im not feeling good, stomach acidity is burning my chest and throat!, it started bothering me in the last part of the workout ughhhh I ate too much broccoli at lunch! yeah alot of veggies are also bad! :(  anyway i did the following

    p#1: 12 rounds 30/10 
    Side steps R 23-23-23
    Crab fighter R 8-8-8
    Side steps L 23-23-23
    Crab fighter L 7-7-8

    P#2: 6 rounds 30/10
    3 pike jumps + 2 step over push ups 4-4-3-3-3-3

    p#3: 6 rounds 50/10 STOMACH ACIDITY ATTACK! i wanted to throw up here
    Side lunges jump (6kg dumbells) 43-41-40
    sliding push ups(only on the first round, second round i did push up and reptile tuck, and third tricep lef lifts) 10-10-33

    after like 5 min i did 50 crab toe touches in 1:24 min. 

  • tee

    today I had on my schedule to do hard bodies getting harder which I did in 22min 44sec and then I did beat me in burpees challenge – which killed me – did 38 reps!   these are two that I have missed, and this one that zuzana posted was one that I had already done, so I might schedule it later in the week!

    I wonder what happened to the new workout she said she was posting?   hmmm maybe having too much fun to edit it yet?

    have a great day everyone!

    oh and erin did one burpee after each workout just for you!

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

    I was going to do Beg For Mercy today but decided on this one, having never done it before.
    Warmed up doing house cleaning again! Feels great to have shiny bathrooms and body maintenance done!Part 1: 20 Sets in 6:29:73Part 2: 5-5-4-4-4-4Part 3: 50 Reps in 1:02:31Plus (4 minutes) 6 rounds of 10 rest + 30 seconds skipping intervals. (averaged 80 skips each round)…I’m not tripping over the rope as much as before.Plus 10 Reverse Push Ups using my new dip stand, mostly to counter all the compression on the wrists from the workout.Followed by stretches.

    • Tammy77

      Great scores! I’m gonna do this exactly after work tonight :)

  • Maria Sweden

    Eeeeee, here are my scores *embarassed*:

    Part 1 with 8 kg sandbag: 8:45
    Part 2: 6 / 4 / 5 / 3 / 3,5 / 3 
    Part 3: 2:37

    So, I’ll do this one again soon because I know I can do better. Brutus was annoying today.

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

    This was a goody today. I was a bit nervous going into it because we arrived home late last night after roughing it in the mountains for a few days. I was really exhausted today but pushed through and pleasantly surprised that I made significant gains inmy scores and to top it off feel so much better now. I am loving the Burpees tour videos and photos . Thanks for everything you two!

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

    What a coincidence, i was actually thinking on doing this workout today, but now im not sure if i should do this one or Set Fire workout, im craving sliding push ups lol! 
    but im afraid of all those jump lunges and m climbers combos! Maybe ill do a combination of both! ill come back later to tell what i did. 

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

    Part 1 took me 7:22
    Part 2      4, 5, 3, 4, 3, 3
    Part 3 took me 1:06
    Thank you Zuzana and Freddy

  • http://delightfultastebuds.com Jos

    It is quite a challenge when I have to pick my own workout to do. However no excuses for me so I picked a bunch of them to do for this entire week. For this week, I did your Six Pack Abs & Love Handles trilogy series, altered them with any interval workouts in between days that I’ve never done before. :D

  • Mary Lou

    20lbs in my bag and I used a kitchen chair, no more kiddie chairs! Yay!
    part 1: 8:34
    part 2: 3.5, 3, 3, 3, 3, 3
    part 3: 1:32

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

    Well I found time to get creative with no new workouts posted :D

    I did this self made workout today:
    18 intervals of 10s rest+30s work

    3 pulse squats+1 pike press (5, 5, 5)
    Sit-ups with my legs in the air (30, 32, 34)
    Skater exercise alternating sides (7, 8, 9)
    6 pendulum + 1 push-up (4, 4, 3)
    Supergirl plank (8, 7, 9)
    Plank knee tucks: side, forward, diagonal (6, 9, 10)
    (+burpee for Erin!)
    At the end I was soaking wet so I loved it.

    Sending love! <3 :)

  • Anonymous

    It felt good to do a workout that wasn’t in archives today. I felt very lost with no daily workout post. 

    My scores (in order)
    7:07 (35 pound sandbag)
    3,4,3,4,4,3
    1:47 
    And one Burpee for Erin :D

    Glad that this workout was short, because now I have time for a longer bike ride!

    • tee

      she tricked you! It is an old one!  she said on facebook yesterday that a new one was coming, then posted this one! ha ha  she’s a little tricky!

  • Anonymous

    Thank you guys so much for posting what workouts you’ve been doing on the road! its been fun keeping up with your travels :) i feel like ive been a slacking a little bit on my workouts lately and this was just the push i needed. its been beautiful weather here in Chicago so i just did this workout in the park :) heres my scores…..

    Part 1: 6:36 (used my medicine ball and a park bench so i shaved some time by not switching shoulders)

    Part 2: 3, 3, 3, 3 ,3, 2 (whoa… hard!)

    Part 3: 1:34 

    Feel great! thanks again!

  • Tamar

    Ha i almost did this one today but instead i did the stronger and Hotter workout and beat my old record!
    i;ll do this one tomorrow although i hoped to see a new workout :(
    hope you 2 are having fun. thanks

  • Tamar

    Ha i almost did this one today but instead i did the stronger and Hotter workout and beat my old record!
    i;ll do this one tomorrow although i hoped to see a new workout :(
    hope you 2 are having fun. thanks

  • http://www.dheana.com Dheana

    YAY!!! What a great and GENEROUS offer to let us follow along with your older routines. Thanks Guys! :)

    I’ve been mining through some of the older routines and have a slew of them book-marked, funny enough, this wasn’t one of them, but I’m still excited to do it. It will be the first time through for me and that’s always super exciting…actually, I don’t know which is better…don’t a workout for the first time, or going back and tyring to beat a personal best…?!

    What do you guys think?!

  • Gerrilee Schafer

    just finished…used 25 lb SB
    1/ 6:24  old 7:50 with 25 lb SB
    2/ 4.5-4.5-4.5-4-4-4  old 4all 6 times
    3/ 1:11 old 1:17

    My right wrist is a bit soar or I think I could have done better on the pike jump/PU combo and crab toe touches….did the 6 minute WO, 600 rep WO, and the sexy beast WO for the previous days….it’s fun going back and trying routines I’ve never done, or trying to beat my old scores….one more day, then a 3 day business conference….then moving into a new place….my days are packed

  • helena p

    I´ve been going back to older workouts too, today was Bikini beach WO, but it’s always so exciting to see a new one!!! I feel like a kid waiting for a new treat, I check the site everyday and I feel so excited when I see a new one like today,it´s like having somethin new to wear tomorrow haha! THANK YOU guys I know you´re it has to be hard to keep up with the post while traveling but I hope we will be keep on seing new workouts while you´re on the road. Enjoy your trip!

  • Anonymous

    I like this one pretty much, because it’s tough, but not so hard that you think you can’t complete. Plus I did this in a reasonable time, after I pretty much sucked at the last workouts…

    SandbagSTC: approx. 9 minutes (no exact stopwatch)
    PikeJ+PUC: 3,3,2,2+2jumps,2,2+3jumps
    CrabTT: 1:10

  • Anonymous

    I haven’t been working out as regularly as I should since you guys left for the Burpees Everywhere Trip. I guess I don’t like looking through the archives to find a workout. If I do look through the archives, I always find something to dislike about the workouts, whether it’s jump lunges or whatever, then I never do any….I think it’s just laziness. But when a workout is posted (like this one) I make sure and do it. If Zuzana posted a workout for us to do, bet your bottom dollar…..it’s done before you can say BURPEES! Gonna do this NOW!!! <3

  • Vivi

    Ths workout was in my log but I never did it.
    So my score is for the first time:

    Part 1
    20 sets in 5.16min (I have a doubt to have make 22 reps! haha)
    Part 2
    Pike jump PU COMBO : 7.6.6.6.6.6
    Part 3
    50 reps crab toe touch : 0.48 min

    And after this one I redid “Bubble butt workout” in 9.19min

    Busy day for me again today, so that’s all, Shower now !! 

    • http://www.dheana.com Dheana

      You’ve inspired me to coin a new term…I said to myself earlier today “I’m going to try to “Pull a Vivi” today and do 2 workouts!” :) You like?

      • Vivi

        Hahaha ! Thanks a lot to think to me for your workout lol ! Even if I don’t feel better than others. I did the max, push hard, and others beat me, but it is not a problem, that just permit to me to try to progress again & again !
        I never sweat so much than with zuzana’s workout ! Incredible how in 12 min we can sweat !

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

    Thanks for the workout, the motivation to do a workout you posted is so much bigger then when I seek out one myself!
    My scores: 9:49 for part one with a +- 20 kg backpack.
    The interval part: 3, 3.5, 3, 3.5, 3, 3
    The last part took me 1:16.

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

    Thanks for the workout, the motivation to do a workout you posted is so much bigger then when I seek out one myself!
    My scores: 9:49 for part one with a +- 20 kg backpack.
    The interval part: 3, 3.5, 3, 3.5, 3, 3
    The last part took me 1:16.

  • Anonymous

    I’m enjoying your trip too LOL. Freddy is a wonderful photographer and you’re showing us rich, wonderful sites. Thank you very much for sharing this with us.

  • Anonymous

    I’ve been going back through the archive and taking exercises and compiling workouts. There’s so many to choose from on the site. It’s nice to look back. I feel almost sentimental when I see some of the exercises. “oh I loved that one”.

    Even if you never posted another workout I’d never get bored with all the workout that are already up. I’d be very sad, who am I kidding, I’d be devastated if decided to stop posting workouts but the archive offers so many routines I’d never have an excuse not to workout.

  • Anonymous

    Hi Guys,

    I always worry when we don’t hear from you folks after you post something like new workout in a little bit at your facebook page!

    I agree one should not be timid at a restaurant.  I usually find it pretty easy to substitute things like steamed or uncooked veggie for deep fried ones (I was in Texas last).

    Take care,
    –Chris

    • Beccarocker

      Deep fried veggies – are these for real? I’ve never had or been offered these in England. I have to get out more! Obviously no too often though.

      I def agree with being picky in a restaurant. Last night I had an amazing starter for my main with a side salad – also fab. Love Italian salads with cold grilled vegetables, strawberries etc

      • Anonymous

        So you folks have stopped eating Chips? :-o  

        Last time I check the humble potato is a veggie…

        –Chris

        • Beccarocker

           Haha. Good point – chips must have dropped off my radar! Totally don’t think of them as veggies. I was imagined deep fried carrots, sprout and broccoli! ;o)

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

    yay! i like hearing from you more often :) )))
    thanks :) )))

  • Anonymous

    No comments yet? oO
    Anyway…i’m doing this today!!!