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The Booty Shaping Workout that you did a few weeks back is also an excellent one for on the road AND its a workout where there is not jumping around so if you find yourself somewhere that you dont want to be jumping (the way us bodyrockers do) you can do the Booty Shaper!
Im in Florence italy and the temp is crazy hot! but I do my workouts at about 3. It would be fun to have one day when all bodyrockers try to rock our bodies together. I would love doing a workout knowing Zuzanna is out there doing it with me!
Hugs,
Sabs.

“Sexy and Jacked” workout is also perfect for small spaces!!!!

Zuzana , the workouts r great ! burpees in Detroit r called ” Jail Cell push-ups ” just thought I would throw that in make dvds and when u make the new t-shirts make them with boiler plate for your abs region there now u will be rich !

okay so you know whats really funny, is that last week i was on vacation and did all your workouts in the hotel. i posted on my blog which ones i did that needed minimal equipment- mainly just the interval timer and jumprope. got an amazing workout each time and linked back here to which ones i did! heres the link for anyone interested on more good bodyrock workouts i did  if you are interested!: http://www.naturalandbalanced.com/2011/08/17/hotel-workouts/

You guys rock, thank you for making me sane while away from home!

Heh, I think only jump rope and timer can be really easily packed, I wouldn’t even think about taking smth like ugi (it’s big and rather heavy), if I went travelling, so I would say that best workouts for travel are just bodyweight.

HAPPY ANNIVERSARY TO ME! :) Today is my 1st Bodyrock Annivesary, exactly one year ago, after few weeks of observing, I did my first Bodyrock Workout and it was the Power Girl Workout! So I revisited this one today, and it is really great for traveling too, you don’t need anything for it and you can do it in a quite small space.
I just spent first weekend in my new apartment, now I arrived back “home,” did my workout and I am getting ready for my last week here. In one week I will leave this place for good :) this apartment and my job here :) Yay!!! I didn’t do any burpees in my new place yet, I was rearranging furniture and I will be able to workout there too, there is plenty of room. Or I will be able to go ouside, there is an amazing spot under the garages where I can perfectly workout outdoors, nobody will see me and I will not be disturbing any neighbours with that :) So far it seems that even though I live on a 3rd floor, there is NOBODY in the apartment below mine, so that makes me happy too :))) I can’t wait to burpee that place on Tuesday 30th! :))) I have all my equipment already there, so I only have my gymboss and jumprope here, that means I will be focusing on bodyweight workouts only this week and I planned a History Week for myself = will revisit workouts I did exactly a year ago :)))

I love all three of these, but I made up a Body Rock routine for today:)  18 rounds; 10 sec rest; 30 sec max effort of these three exercises:  Hi Knees with Jump Rope; Reverse Push Up on dip station; Knee raises on dip station.  It went like this:  Hi Knees; rest; Rev P/u: rest; Hi Knees; rest; Knee raises; rest; Hi knees, and so on.  12 minutes of three of my favorite and most challenging exercises for my upper body and abs:)  Love it!  Keep on keepin’ on BodyRockers!!

Novy byt, novy zacatek a vse ostatni:-))) hezky si to uzij Nino!  

Děkuju :))) Pořád je toho strašně moc najednou a ještě mi to úplně všechno nedochází :D

Just got back from a week at the cottage. Brought my interval timer and my exercise log book with me. I alternated running and bodyrock, with one rest day. My favourite workout is “Halo of Sweat”. No equipment needed and I can do it quickly.

I recently returned from a 10 day vacation, where I did 8 bodyrock workouts.  All I brought was my timer & jump-rope, which each broke halfway though my trip.  If anyone is interested, these are the ones I did.  All could easliy be done in a hotel room or other small space.  I did them on a dock (I attached pictures of it), using a towel instead of a mat. When my timer broke, I just did the workout as fast as I could if they were time challenges.  For the interval workouts, I matched my old reps, or did one more than last time.  I ended up using an interval timer on my phone once I decided my phone was safe from falling into the lake.

1. 600 rep sexier body http://www.bodyrock.tv/2010/03/23/600-rep-sexier-body-workout/
2. Fast Burn Workout http://www.bodyrock.tv/2009/11/26/fast-burn-workout/
3. Halo of Sweat http://www.bodyrock.tv/2011/03/02/halo-of-sweat-workout-beating-our-personal-bests/
4. Hard Bodies Getting Harder http://www.bodyrock.tv/2011/04/11/hard-bodies-getting-harder-workout
5. Bikini Beach Workout http://www.bodyrock.tv/2011/01/26/bikini-beach-workout
6. 550 Rep Fat Massacre http://www.bodyrock.tv/2010/11/19/550-rep-fat-massacre
7. 600 Rep Fat Burner http://www.bodyrock.tv/2011/05/28/600-rep-fat-burner-workout
8. Guns & Buns AND Abs Assassin http://www.bodyrock.tv/2009/11/30/guns-and-buns-workout/ ;           http://www.bodyrock.tv/2010/04/01/abs-assassin-workout/

Hi Nina,

Congratulations!  Sounds like the move to Praha is going smoothly and you are having a wonderful life, kid!

–Chris

I just read on facebook someone said zuzana should do a picture time line from when she started her training until now to see those changes. I think that would be a great idea! :) what do you think?

Hi people, following Zuzana I went back to stronger and hotter today.  Second part I improved by 2 min! Posted scores on that workout page.

Staying in a little cabin in Kelowna right now. Did my own 12minute HIIT called Super Sonic Legs & Abs. Just Bodyweight. 24 rounds, 10 sec. Rest + 20 second effort intervals.
Completed the following sequence of 4exercises 6 times.

1. Parallel Squat + Side Hop + Side Step Lunge
My scores= 5.5- 6- 5- 5- 6- 5

2. Mountain Climbers
My scores= 55- 51- 53- 55- 50- 53

3. Ninja Jump + Jump Tuck
My scores= 6-5-5-5-5-5

4. Plank Side to Side Pike Jumps
My scores= 18-19-19-19-20-20

Verona looks stunning from your lens. I’ve never been but now have it down on my to see list!!

Sounds like you are having a great summer.  We just returned from a few days in Washington DC.  It was beautiful…saw all the museums, zoo, monuments, and almost caught a Phillies/Nationals game but the rain delay that started the game at 10 pm was just too late for 3 kids :-(  It is a little tricky to follow my diet as closely as I do, but I was proud of myself.  As the rest of the town walked around with cotton candy, popcorn, soda, hot dogs, etc…I carried around a baggie of celery and a handful of almonds.  We always stopped for lunch at places I could grab a salad with grilled chicken.  Was disappointed at our beautiful hotel because when I went to the buffet breakfast the chef wasn’t very friendly when I asked her to make me an egg white omlete WITHOUT the ladel of oil….she wouldn’t do it so I had to settle for fresh fruit. 

Still a great time and happy to finish the Stonger and Hotter workout (I added an interval of skipping between each).  Feel great!  Continue to have fun!

Haha!  Exactly the two items I took to Washington DC this weekend!

In reference of your Burpee Tour i chose for me today the EVIL ‘s WORKOUT !! The harder for me : “New 400 rep Wo” to beat my PB.
I believe to be in HELL with this one ! Very very very brutal ! But I’m very happy because I beat my time and Brutus !! 8min less

If you want to test your mental in front of Brutus, it is that one that you need !!!

So just this one for me for today ! I needed a long time to get back my breath !!

I put the link for the motivated : http://www.bodyrock.tv/2011/02/11/new-400-rep-workout-great-for-six-pack/
(only exercises with burpees ;))

Ohh, I woke up at 6am today and did my usual house chores and getting the kids up and ready to go and by 9am I was out of energy.  So I drank a cup of green tea and got my workout clothes on. I then felt sleepy so I decided to listen to my body and  took a midmorning nap which is rare for me, really.  After the unusual lazy 30 minute nap I made myself get up and do my workout.  So for today I did the “Stronger & Hotter Workout” and managed to improve by a few reps on each exercise and shaved off 55 seconds on Part 2! Woot! Woot!  It left me energized for some chest and tricep weight training.  Thank God for Bodyrock! 

your skin in your pictures and videos always looks so clear and smooth.  Please post your skin care routine!!! I would love to know :)

solid bodyrocker since dec 2010 :)

While Travelling I’m sure I would never carry weights or equipements
So I’d choose bodyweight workouts, as we can find loads of when you lived in Malta
They are pure burn workouts and I love them <3

hey!  today I worked on my least favourite exercises and the ones I find the most challenging!  I did back to back burpee challenges! torture!  I did “take me exercise challenge” and then followed with “dead man’s burpee challenge” and then 12 min interval skipping.  managed 37 sets of take me and 63 sets of dead man’s.
and 1 burpee for erin after each challenge!

ahh kelowna! nice place!
your workout looks like torture!  but somehow it makes me want to try it…..but ninja jump tucks? really?  maybe I could substitute something else! hmmmmm

ahh kelowna! nice place!
your workout looks like torture!  but somehow it makes me want to try it…..but ninja jump tucks? really?  maybe I could substitute something else! hmmmmm

Hi rockers.  I did dirty bit workout today, beat my scores of a month ago by a little.  And some better form, so I’m happy.

I gotta say, I’m a little disappointed – “best workouts while traveling”? 

I tend not to have room for workout equipment when I’m traveling. Maybe I’m unusual in that regard, but I would have thought workouts without gear (beyond the timer) would be ideal for travel…

Which workouts are you wonderful BodyRockers up for today?
I chose this good ol’ 400 rep’er to beat my PB: http://www.bodyrock.tv/2010/12/27/sexy-sweat-in-400-reps-beating-my-personal-record/.

Great day, y’all!!!
Love, Maria

Then you should do the bodyweight workouts when travelling.

Good for you Nina!! Sounds like you are very happy. That is so important. Good luck with everything!!

Today I did the 550 Rep Fat Massacre. It is by far my favourite routine. I have done it 4 times since starting BodyRock in November 2010. Today I beat my time by only one second! I was goping so badly to break the 20 minute mark. Oh well, next time!

March 4th 2011- 23:18
April 7th 2011- 22:28
May 27th 2011- 21.46
August 22nd 2011- 21:45 (plus one burpee for Erin which was very difficult because my arms were SHREDDED!!!!)

My next feat is the 600 Rep Fat Burner Workout. I have only been able to complete half of it so far and it took me 27:49. That one probably takes an hour! Craziness!!!

I’m having a bit of a challenge lately and was hoping to get some advice from fellow bodyrockers. I’ve been very consistent with my workouts and clean eating but for some reason it seems like I’ve hit some kind of plateau. I’m not gaining weight or anything, but I’m not building any real muscle or seeing any real definition either. I was wondering if I should try reincorporating some weight-based workouts for a while to help build some lean muscle?

I feel kinda torn, I love doing these newer workouts and following the new daily ones when they are posted. But perhaps now is the time to experiment a bit since Z&F are on vacation? I was looking at the older ones (from 2009) that had weights incorporated, such as the Rock Your Body. Any advice? I’m having such a challenge coming up with a workout plan and I’m afraid it’s starting to cause a lack of motivation. Don’t get me wrong, I’m still working out but it just doesn’t feel the same cause I keep questioning what I should be doing. For reference I’m a 5 and 6.5 foot female, weigh probably somewhere around 119 lbs (don’t know as I don’t have a scale). But I want to build more lean muscle and I feel like whatever muscle I have is staring to fade. I’ve been a full-time bodyrocker since November of 2010 and have been loving every minute of it (addicted to it really) so any advice from fellow bodyrockers would be greatly appreciated.

Thanks in advance.

well I’m no expert but plateau’s usually mean you have to change something.  I also have plateaued and am trying to figure something out as well.  though my problem is different than yours as I have weight to lose and definition to get.  my muscles are quite large but can’t see them!  lol

so there are several things you can try:
 
 if you are not building muscle my guess is that maybe you are not getting enough protein &/or calories.(try plugging what you eat into an online program that will analyze protein, carbs, and calories to see if you’re getting enough.  many women do not eat enough protein to gain muscle or enough calories to support it!)
  &/or you are not working hard enough.  I mean that if you can do all exercises in proper form with relative ease then you can add more weight such as zuzana has been doing with the ugi and her sandbag.  when it starts getting relatively easy again add more weight.  most of her older bodyweight only workouts can be altered to add weight as well, you do not only have to do them without.

My guess is that you need to add more protein/calories I would just up your serving sizes of protein or add protein powder, to oatmeal, yogurt, a drink etc. a couple times a day.
 
then if your able, add more weight.  the sandbag is good because in getting it up and onto your back you are using all those extra muscles than just using dumbbell by your side. but if you don’t have it, it is good to imitate that move with whatever you are using for weights. or hold the weights above your head like zuz sometimes does with the ugi.

the only other thing I’m thinking is to add a little more workout, either another round or another workout, or just some more power moves at the end. burpees, pushups,jump squats,pullups.  but for your goal, I would do this last as you don’t want to overtrain.

& make sure you get enough sleep to rebuild your muscles.

as for me, since I am on holidays, I have added more workouts, because I am trying to burn more fat, but since I’m on holidays I think my carb intake also went up, and my general step count went down (I work a job where I can get over 12000 steps while I am there.) so I think I need to pay more attention to the amount of carbs I’m consuming and maybe add more cardio!) so hopefully in the next two weeks of holidays I can get some more weight off!

sorry this is so long!  hope it helps!

I started to do my workouts in the morning. I must admit that i feel better than when i did it in the evenings. I have more energy during the day. I Love it!:)

Congratulations Nina !!!
My 1st Bodyrock Annivesary will be a few days :)

I started to do my workouts in the morning. I must admit that i feel better than when i did it in the evenings. I have more energy during the day. I Love it!:)

Yay, thanks Joanna! Enjoy your “bodyversary” as well :D 

Thank you Chris :) I am enjoying it so far, but I can’t wait for everything to settle and cool down :D

2 workouts for me today which were
* Power girl workout (beach scissors always a challenge !)
* Abs Now’s workout (1min less than last month !)

In tomorrow <3

I agree with Tee. I just started with protein powder because I could feel my body struggle to recover after the workout. My body felt tired all the time and my motivation went downhill. I also started eating five times a day (every three hours) adding lean protein to every meal.  Now, I feel much better. =)

I agree with Tee. I just started with protein powder because I could feel my body struggle to recover after the workout. My body felt tired all the time and my motivation went downhill. I also started eating five times a day (every three hours) adding lean protein to every meal.  Now, I feel much better. =)

Hi! Today I did the Stronger & Hotter Workout. It was my second time and I added weight and beat my old time. :)

Now I’m super motivated because I also did the workout in front of a mirror…I need to lose fat. :P

Congrats girl! That’s awesome! No small coincidence, I did Power Girl 2 days ago too – must have picked up on your vibe! :) 

Did Only Girl (in the World) Workout today in my tiny cabin. Easy to travel with a sandbag and skipping rope on road trips. With the equipment I have this workout fit the bill. And I felt like lifting something other than my own bodyweight today.
Posted my comparison scores from my previous attempt with todays here– http://bit.ly/nz86NT

Happy anniversary to you nina_CZ.
I’m writing this all covered with sweat.
THis morning when i woke up someone inside me was telling me not to workout.
YOu’ve monday and tuesday, give yourself a break today and you’ll go back in thursday.
Glad i didn’t listen to my inner voice telling me during “transform you booty workout” to spare my energy and i didn’t listen to it.
So i began slowly at first and gave full power afterwards.

HIgh knees and jump rope:
63/64/64/67/77/77/80/86/86

sandbag squat
14/14/16/16/19/19/18/17/17

Now some stretching
THank you bodyrock.

Oh yes i’d like to share something.
I have a friend who’s wanting to work out, so she tried a fitness and strength session in a club, it lasted an hour and she, along with another non sportive friend were exhausted but the next day, my friend was not sore.
SO i told her i was working out practically everyday and if she wanted to, i’d be happy to do some workouts with her.
She came last thursday and we did “set fire workout”.
She was less exhausted than when she went to the club, BUT the next day she was sore all over her body.HAHA!
Tomorrow she’s coming and we’ll do ” booty meets abs workout” plus 2 minutes sitting on the wall with one leg raised and rotation of foot (30s per legs, twice so 2 minutes).
HAHA super evil workout, will be effective, and then a good stretch session .

hey guys!

miss new workouts!  but…..
did booty shaping workout today as I’d missed  that one. 
followed it with “today’s workout- 15 min challenge”  just 2 exercises for 15 min.  that was killer, I set timer to beep every minute so I woudn’t have to count too many sets!  I kept looking at the timer to see how many rounds were left! ha ha 
then I followed it with ab-tastic exercise challenge – only made 3 rounds instead of 5 but I have never been so soaked – all three workouts had abs in them so my abs better be sore tommorrow!
and one burpee after each for erin!

pretty much have finished my list of workouts missed so now I’m working on workouts I haven’t done from the beginning on this site!

see you tommorrow!

That is possible!!! Lately I notice people staring at me when I walk, which they never did and it made me insecure (like “do I have something on my face? Do I have a dirty pants, or why do they stare???”) and some of them even smile! It confused me, cause it never happened before, but my mom told me that lately I look like I am “glowing positive energy” so maybe people can “feel” it and they it makes them positive too! But I could never imagine sending some of that vibe so far! :D :D :D

Thank you Zoe, I really am at the perfect stage of my life and I don’t want this to ever stop :D

550 today – looooove it :) The workout I have done most times, since I started in October 2010!

Ooooh, I loved that one! I wanna do it today! :)

Thank you lala, and congrats on you great score! It is funny to see your highknees numbers increasing and not decreasing :D

Dear Tee,

Thanks so much for the response. I think you are right on both accounts. I definitely need to add more protein to my diet (and started so this week so hopefully that will help). As for the workouts I think I’m at the point where I can certainly benefit from added weight. I have the equipment but apparently it’s time to add more weight to my sandbag. And for some reason it never occurred to me to add weights to the body weight only workouts. That’s an excellent idea!

And I like the suggestion of adding more power moves at the end. I’ve recently been trying to do some pushups and reverse pushups in the mornings. (I can’t quite do the regular pullups yet but am planning on starting to incorporate daily practices of negative pullups. Ugh, it bothers me so much that I can’t do one yet.) But I agree that I definitely need to be careful not to overtrain.

I really appreciate you taking the time to respond. As for your situation, it is quite hard to avoid those carbs when on holiday. But I’m sure you will get back on track with your carbs intake and will lose the weight. But it is your holiday after all, and you should definitely enjoy it.

Right there with you Maria Sweden. I do eat small meals every three hours, but I have to admit that I’m not as good as you with adding the lean protein to every meal, so I definitely improve there. And I’ll be ordering the protein powder Z&F are using this week. Thanks for the reply.

You tempted me to redo it !

So for me 2 workouts today.

1/ 550rep fat massacre in 13.07min
2/ Keep it hard for 12 minutes Wo (I really love this one)

And tonight swimming pool with our kids !

Positive energy transcends time & space my friend…Sounds like you’re “in the vortex”…Keep riding that wave ~ it’s bound to go good places! :)

Just finished Transform Your Booty Workout.  Crushed my last results by 218 more high knees and 42 more squats!

(I had to google vortex, cause for a moment it sounded like some kind of disease to me) :D

I always do excersise when is HOT HOT HOT. :)
And is hot all the time: morning, afternoon and night…so i guess im just used to.

I miss new workouts too but I do like going back and doing old workouts from before I became a bodyrocker. The first workout I did here was Hot Mess and right now I am on Hot Quickie. I’ll finish them all one day :)

Yesterday i did Jacked up chick workout, and tomorrow im prolly gonna do Sucker for sweat workout! :D 

I have friends like this too!! I love doing my evil laugh when they are sore the next day from 12 minutes of absolute brutality!

Me too :(

If I don’t wake up to workout in the morning I feel sluggish all day until I finally workout. I don’t have rest days for that reason! If I “rest” I am crabby all day!

Yes the evil laugh, totally mean.

Yes the evil laugh, totally mean.

Hi Nina, 

First, try to never feel insecure!  Second. it’s not possible it’s because you’re a hot bodyrocker…maybe? :-) 

Take care and enjoy life!
–Chris

Hi Nina, 

First, try to never feel insecure!  Second. it’s not possible it’s because you’re a hot bodyrocker…maybe? :-) 

Take care and enjoy life!
–Chris

We can do it! And we WILL do it! Damn it! 

Doing the workout in front of the mirror made me see – fat, yes :/ – but I also saw my muscles and that was real inspiring and motivating and it made me push harder. I highly recommend everybody to try it. :)

“Power Girl” & “Dirty Bit” for me today :)

Sigh. Every day I check this site to see if there’s something new! I’m missing the contact with Freddy and Zuzana, not to mention new workouts!

I miss you guys. We haven’t heard anything in a few days. I hope your travels are going well!!!

Where are you guys ??? ;D

2 workouts
1/ Hot Warrior (good for arms)
2/ Hot body (good for abs)

I hope your travel is OK, and i’m impatient to have good news about you both ! <3

Oh my god!!! I’m sooo glad I’ve come across your site when I started training more seriously! I watched some videos of the BodyBuilding.com fitness models, and they make it sound soooo complicated, I think I would have never started training if I saw their videos first, because it would just not seem possible for me to get into shape, because it seems like you have to give up everything you like! And it’s not like that! 
They are competing in fitness so I know they have to be extremely careful about what they eat, that’s their job. But for me, you guys made things so easy, so THANK YOU for inspiring me and making me believe I can do it too!!! :)

Zuzana and Freddy! I miss you! <3 

Hi Bodyrockers. This week i did the Six Pack and Love Handles Series alternating with interval workout in between. They are really nice workout a mix of cardio and strength  training.

Have a nice weekend all.

This is my workout today:
22 minutes treadmill running plus The Amazing abs workout. I was swimming on my own sweat.

hey guys!

I did fast death workout today plus fast burn workout both from nov /09.  I don’t think either were done fast for me!  but it did burn and I felt like dying! ha ha   plus burpee for erin after each one!

hey zuzana and freddy – come back, we miss you!

I miss you guys but I keep up with my workouts. This week workout schedule: http://hattorizen.blogspot.com/2011/08/workout-schedule-for-aug-22-26.html

So excited as I only have 3 left on my missed workout list;) I plan on doing the last 3 then back tracking from the day I started all the way to Zuzana’s very first workout. I did push back exercise challenge & Get up & step up on the 25th. My time for push back which was 300 squats & leg lift 13:43 without stopping once. I completed 81 reps in 12 min for get up and step up. Yesterday I done Touch it exercise challenge – 43 sets in 10 min of sumo jumps & sumo high knees. I have the day off today as my legs feel like they are going to fall off. I bought a pain relief cream and it seems to be working but my body needs rest today:) Sure hope everything is o.k with Freddy and Zuzana. I miss them and I can’t wait to see where they land next…

My legs don’t like walking today after all those squats, sumo jumps, sumo high knees & step ups…

I saw in the air flying to some very remote faraway place…

I’m back to doing two a day just not everyday…lol

We are all the same I think! When we are in very good shape we push harder and the next day we can almost walk and are in difficulty for just 1 workout ! haha
Happy to read you Donna <3

I did the same wo toda.Beat my PB in both workout.
Your scores are as always AMAZING. 

Have a nice Sunday all.

Thanks ;)
I’m going to choose the ones for today !!

Zuzana! Freddie!  Come back!! I am so grateful for the 100s of old workouts, but I’m afraid you’re never coming back!! (:
http://www.benjity.wordpress.com 

So I just had to post this, I just returned from a family wedding and while there I was still working out and I got my mom and younger brother both to do the workouts with me. My brother runs track and does workout regularly and has some prettty decent muscle but he still couldn’t keep up with me…but my mom could, she was amazing and it made me so proud that she really is taking care of herself as she gets older. However, we did have to start over on the workout a couple times because when my family and I are together, everything is a joke and we were laughing to hard to hear the beeps.

So I chose these workouts for today
1/ Set fire wo
2/ Run the world wo

This evening “Couscous Party” for me with friends & family !
Have a great night every bodyrockers, in tomorrow for another workout, and perhaps with news of zuzana & Freddy ?? It’s strange this silence??? Perhaps a problem with internet, or their computer ??

Have a GREAT party, my dear :) I am dining at the BEST steakhouse in Copenhagen tonight, with my dear twinsister. It’s gonna be SO delicious, Uhmmmmm!!!! Maybe I won’t even sleep tonight, since I have to get up at 3 am, to leave for the airport. I am going to Alanya, Turkey for 2 weeks with my boyfriend and his parents. I will miss you lovely ladies A LOT!!! This time, I have packed my Gymboss and my sweet little notebook with 14 bodyweight workouts, which I have chosen for the trip :) If any one needs inspiration:

Fast Burn, 600 Rep (older routine), Hard Bodies, Abs Assasin, Sexy Pain Train, Fat Fighter, Booty Firm Up, Harder Than Ever, Hot Attack, Fierce, Abs Now!, Hot Body, Lose yourself & Tone, Trim & Tight.

Take care while I am gone, all of you <3
Love, Maria

I have had some very busy days with lots of hard work, but I have done: “Tone, Trim & Tight” and “One Legged Gypsy”.

Tonight I will, once again, indulge like a princess at Copenhagens very best steakhouse, yummmm.
I have to get up at 3 am this night, to leave for the airport. I am going to Alanya, Turkey for 2 weeks with my boyfriend and his parents. I will miss all you BodyRockers A LOT!!! This time, I have packed my Gymboss and my sweet little notebook with 14 bodyweight workouts, which I have chosen for the trip :) If any one needs inspiration:

Fast Burn, 600 Rep (older routine), Hard Bodies, Abs Assasin, Sexy Pain Train, Fat Fighter, Booty Firm Up, Harder Than Ever, Hot Attack, Fierce, Abs Now!, Hot Body, Lose yourself & Tone, Trim & Tight.

Take care while I am gone, all of you <3
Love, Maria

Mmmmm a good steack is so delicious !!<3
Have a good time in Turckey my dear, an don't drink too much "raki" !!! hahaha
See you soon my dear

Perhaps Zuzana is in turkey ?? lol

Thank you so much, sweetie :) I promise I won’t, since my doctor just discovered my metabolism is lower than average. That sucks! I am scheduled right when I return.
Take care and have fun.
Love, Maria

I keep doing 8 rounds of skipping, after that I do 20 knee raises, 20 squats and 20 pushups. Repeat 2 more times. Keeps me entertained till they get back. :D

Haha Chris, thank you, i will try to make myself think this way :D I learned that thinking positive about yourself will give you an instant self esteem boost :) And if you feel confident with yourself, you can do ANYTHING!!! :)

Zuzana & Freddy are in Sardinia !!!!
There is a (beautifull !!!) picture on FB ;D

when i have lower body injuries (sprained ankle or whatever) i do as much abs and arms as i can with moves that hopefully don’t aggravate the part involved.  i’d say get off your legs for as long as you can manage and devote yourself to lots of reverse pushups, bent over rows, tricep dips, pullups and chinups, sandbag situps, side crunches, bicycles, scorpio pushups and the like.  anything that engages your quads enough to make it uncomfortable, switch it out.  also if you like to switch it up with long low-impact cardio, get a pull buoy and swim with just arms.  

Question for the court.

I’ve been bodyrocking since March and seen really happy results, but I want to kick it up a notch on my abs.  I can still make my butt and legs pretty darned sore doing these workouts, but I can’t seem to get my abs to the point of DOMS soreness any longer (even if I definitely feel the burn DURING the workout).  Haha… maybe that’s masochistic but sometimes it’s just nice to notice it, you know what I mean?  Suggestions for moves or additional weight somewhere somehow?

I’ve found clapping pushups will make my upper abs sore.

Yes rest is so important for your training! Nice job!

Did Hot Mess Workout today. Part 1 only.

http://bit.ly/fxToAu

Surprised myself by beating my previous time. 

This sounds great.  Not sure I would do the entire deck but I LOVE the concept.
My husband told me of a similar workout using a deck of cards but for push ups only.
I prefer your well rounded routine.  I will definitely write it down and play with the idea to add some more variety.
thanks!

that’s so great!  I think it’s great that your mom and brother would work out with you!

I know the feelng my abs have’t been sore in a while!  They did get sore after doing the ball pass exercise.  I remember my abs getting sore after doing “on the floor abs challenge” and also after “tight cheeks workout”

2 days ago was my first Bodyrock Anniversary … as Nina_Cz said “Bodyversary” :)

On the other hand, a sandbag can be substitued with your luggage. Didn’t Zuzana actually use a suitcase in a veeeery old workout?

Hi Anna,

Usually you don’t get delayed onset with workouts you have “mastered”  so like you say either need to increase the duration or the intensity of your exercise.  You could add weights or add reps to the workouts, but maybe going back to older exercises is the ticket here.  Just after they went to Malta I remember some of the workouts then posted really gave me delayed muscle soreness in the abs.  So maybe they would do the same now for you.  You could also add some of the more challenging exercises Zuzana has used together and make an abs workout which you should of course post back here for others to try! :-)

And on the “new” moves front here are a couple old medicicne ball ones easily converted to Ugi:

Medicine Ball Obliques

- Starting by lying on your back and raise your legs with your knees bent. Arms out palms down.

-Holding a medicine ball/Ugi between your knees rotate your legs to the
side and then return to the starting position.

Reverse Curls

-In the same starting position as above.

- With the medicine ball/Ugi between knees raise your knees.  Leading with the heels towards the ceiling and raise glutes off the floor. Return to starting position.

 Remember with both these exercise to engage your core and prevent momentum carrying you thru the swings.

–Chris

Hi Nina,

Every really beautiful woman I’ve ever meet (including Zuzana I bet) has issues with their body.  Something is wrong or everything is wrong.  Truth is there are very few woman who are not just incredible with a fit body!  All the Bodyrocker woman who have posted images are a testament to this!  But, if you want an esteem booster take the willingness of us guys to nearly break our necks to check you out as very positive. :-)

Enjoy the sun,
–Chris

Once i did a 10 min time challenge of max reps of Elevated push ups + 2 knee tucks. I did 50 something and my abs were so sore the next day! 

I don’t know about very good shape Vivi…I’m pushing hard because I eat too much of things I know I shouldn’t …lol

say…lol

Hey Maria mou, hope you enjoyed your steak;) Have a safe flight to Turkey and enjoy your time away!!!

It’s true that it could be a very good reason! Cheat day for me yesterday so I have to push hard too this week !!

Gratz!! Happy Bodyversary!!! 

I just did 8 rounds of high knee skipping (10/20), then 20 hanging knee raises, 20 reversed pushups and 20 squats with 4 kilo. Repeat 2 times, so in total 3 rounds. :)

For me 2 workouts which were:
1/ Marine corps Wo
2/ Pump it Wo

Excited to know the next new workout which is on the way !!!!

thank you Kirry :)

thanks chris – those are really helpful.  i’ve been doing similar but without the weight, so i’ll definitely use those two moves.  i don’t think it’s that i’ve mastered a workout – i spent most of the summer with limited internet access so i was using my workout log to compose some DIY routines anyway already.  (SO good to be back in touch and see everything i’ve missed!) i added in a lot of side crunches with straight leg and hanging sandbag knee raises (i held 10-20lbs between my feet and did knee raises).  i WAS doing a lot of intervals and timed strength type workouts – maybe i should switch to sustained endurance for awhile to see progress?

also wanted to add to that – i tried the clapping pushups suggestion last night and mostly burned out my arms, so i think that one will have to wait a bit :).  but i DID use another move that might be useful – i started in plank, did a supergirl move with my right arm and left leg, and then instead of putting them down and switching side, i did an elbow-knee tuck of them under my body and stretched them back out again without touching the floor.  i did 25 on each side.  it hasn’t made me sore exactly, but it was definitely super hard work and a great combined core/balance exercise.  apologies if this move has already been posted somewhere in a past workout and i’ve just missed it!

hey donna! good for you on your list!
I only have 4 left on my list -4min workout, 6min workout, yeah! workout, and somewhere I belong workout. 
I figure I’ll do the 4min and the 6 min sometime when I’m short on time,  the yeah! workout has to be done outside so hopefully sometime this fall when it’s cooler, can’t handle over 100 degrees or 40 degrees.  so just the somewhere I belong I will do soon but I went back to the beginning on this site and have been doing the ones I haven’t done before.

I have been trying to count how many workouts I have done here and when I should count my bodyversary! 
what do you think? my first workout ever was september 23/2010  I did 13 workouts or part workouts! lol during september and october,  then during november I tried to throw together some of the easier exercises to try and build up my strength and endurance (which didn’t work! ha ha) then december 2nd was my next official workout again  
so should I count december as my one year or september?  and counting those first 13 workouts I am at 191 workouts!

Hi tee, thank-you !!! I only have 2 left now hit your butt and backward lunge kick ups. I done sumo squat step up this morning 200 reps in 21:25…

I would count September as your bodyversary as you call it because you started that day. You have done 191 bodyrock workouts congrats on that very high number. I am on 164 as when I first started back on the 29th of December I would do Pilates, Billy Blanks and other things because I didn’t have the strength and endurance to do them everyday…

I also use to do them 6 days a week, I have cut back a bit lately but in saying that I can still do two a day if I feel like it. Thanks for inspiring me to get back into it and do heaps more…

Hi Dominique,

I’m not sure I should inform you…(in a whisper) Freddy is with the CSIS and Zuzana owns a bowling alley in Las Vegas.   Or it that Zuzana is with the BIS and Freddy owns the bowling alley?  Anyway it’s common knowledge here!  Trust me I wouldn’t lie! ;-)

–Chris
PS Try looking up making money with youtube for starters…

Hi Anna,

You’re welcome!   I tried the two moves I mentioned in a workout that had simple push ups included and can safely say that you use your abs when doing a push up!  I don’t know if you will have DOMS from doing tese moves, but I do! :-)

Take care and enjoy the sun,
–Chris

Hi Dominique, 

I was pretty much joking.  The CSIS and the BIS are secret services of Canada and The Czech Republic and I doubt they own a bowling alley in Vegas, but if you have a few hundred million views on youtube I imagine you might be getting a small income from it.  And if you personally would like to support them there is the buy a coffee option just  above the comments. :-)

–Chris

I believe I need to abolish cheat days as I have been cheating to often and seem to thinks it’s o.k because I workout so hard….but we all know it doesn’t work that way:(

I’m sorry, but workouts that include equipment are not exactly traveling-friendly!

Hi Dominique,

Well, then I’m glad I could help you! :-)

–Chris