It's So On Right Now! Workout

Aug 29 2011

It’s So On Right Now! Workout

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

Hi BodyRockers,

Did you miss us? As the title of today’s workout implies, we are back to rock you guys out with a completely new workout :) We have been on a bit on an unintended extended break from posting (1997 internet speeds in Italy while we were traveling), but now that we are in France and have found high-speed internet again we will be getting back on track with regular updates. We are glad to be back in touch with you guys!

We have shared pretty much all of our travel adventures with you guys up to this point, and we are coming into the final leg of our Burpees Everywhere Tour. We still have a few weeks left, and we are looking forward to sharing our stops in France with you :) We are really looking forward to getting back into a regular training schedule with you guys – we hope that you have been keeping up with your training over the summer holiday :) Can you believe how fast August went? Summer still has a hold in Italy, but here at the foot of Mount Blanc, Fall is already whispering in the breeze. What is it like where you are?

I hope that you enjoy your training – we wanted to come back strong and shake things up with something that would really push you guys and let you know that you are BodyRockers :) It’s so on right now – so get your timers set and get moving!

Best,

Freddy & Zuzana

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 10

Sandbag Swingmax.reps
Cross Legged Burpeemax.reps
Turkish Jump Upmax.reps
Ugi Crabmax.reps
Foot Elevated Squat - Leftmax.reps
Foot Elevated Squat - rightmax.reps
Jump Lunge & Knee Crunchmax.reps
Mountain Climbermax.reps
Sandbag - Squat/lunge combomax.reps
Ugi Full Body Combomax.reps

Get your gear for this workout here:

Instructions:

All of the exercises in this workout are explained in the video above including variations for beginners.

This workout is 20 minute long interval training. You will need to set your Interval Timer for 20 rounds of 10 and 50 seconds long intervals. The 10 seconds is your rest interval (it has to be set as the first one on your timer) and the 50 second interval is the one during of which you have to work at your maximum effort. You can do this entire workout with just your own bodyweight or you can use the equipment that I am using for an extra boost. I like to use the Sandbag that gives me extra weight to work with and my Fit Ball that forces more of my muscles into action which is crucial for fat loss and overall fitness.

This workout is made up of 2 rounds of 10 super fun :) exercises so that you can really enjoy your training. I am getting a little fancy now don’t I? ;)

My scores:

1. Sandbag Swing

round 1 – 31 reps, round 2 – 28 reps

2. Cross Legged Burpee

round 1 – 8 reps, round 2 – 6 reps

3. Turkish Jump Up

round 1 – 12 reps, round 2 – 11 reps

4. Ugi Crab

round 1 – 42 reps, round 2 – 41 reps

5. Foot Elevated Squat (left leg)

round 1 – 29 reps, round 2 – 28 reps

6. Foot Elevated Squat (right leg)

round 1 – 31 reps, round 2 – 28 reps

7. Jump Lunge & Knee Crunch

round 1 – 12 reps, round 2 – 10 reps

8. Mountain Climber (with my ball)

round 1 – 93 reps, round 2 – 86 reps

9. Sandbag Squat/lunge Combo

round 1 – 9 reps, round 2 – 8 reps

10. Ugi Full Body Combo

round 1 – 7 reps, round 2 – 6 reps

Around The Web

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Anonymous

wow! looks so brutal. doing this first thing in the morning. I am a bit scared…lol. Thanks for another great workout Zuzana and Freddie! <3
Anonymous

So I just had to share this. I recently returned from a family wedding and while I was there I managed to get my mom and brother to Bodyrock with me. Now my brother runs track in high school and works out often but he could barely keep up with me but my mom….she did more than keep with me she beat me most of the time and I have to say that I am so proud of my mom for taking care of herself, she’s only 40 but still it’s nice to know she cares about staying healthy. That and we had to restart the workouts like twice becuase when my family gets together everything is a joke, and we couldn’t stop laughing at my brother doing the sumo pulse calve raises from Halo of Sweat.
Carmen1vr

Can’t wait to try this one tomorrow =)
Katie

I plan on doing this one Wednesday. My friend, whom I have recruited recently to BodyRock.tv, is coming over to do her 2nd workout tomorrow. I am going to have her pick it out so that she can get into it herself and see how it all works. I even loaned her my old Gymboss which works fine but I snapped the clip off. In regards to Zuzana and Freddy hoping everyone worked out while they were away, I can safely say I sure did, every day for the most part. Plus my burpees for Erin. I am getting close to my 1.5 year anniversary with BodyRock.tv and I feel stronger and fitter than ever. This week I am adding an additional 5 pull ups and 5 one legged squats per leg to my daily workouts. Just for fun. Zuzana, what is that necklace? Where did you get it? I love it, and I have heard chatter about it on here a bit. Thank you for all that you do, and enjoy the final leg of your vacation!

Katie
Colorado
- Anonymous
  
  Hi Katie,
  
  First of all thank you for sharing our workouts and spreading the words about BodyRock. It’s also nice of you that you are helping your friend and supporting Erin with Burpees. To answer your question about my necklace – it’s a familly heirloom about 300 years old and I was blessed to be the one in our family to carry it until I pass it on to the next generation. I wear it mostly when traveling because it has special powers that protects travelers :)
  - Katie
    
    Zuzana,
    
    Awesome, thanks for the necklace info, I am sad that I can’t go get one, but glad you have such a special heirloom to protect you in your journeys. Thanks for the note, and the new workout!
    
    Best,
    Katie
    Colorado
    
    ps. I think I just met some local Bodyrockers here to get together with!
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

I just did this. I ate 3/4′s of an hour ago.. Big mistake. Didn’t puke, but feel veeery close to. MY BAD! I’ve learned my lesson!
Sandbag swing: 28, 29
Cross legged burpees: 7, 7
Turkish jump up: 9, 8
Ugi Crab: 29, 30
Elevated foot squat L: 13, 14
Elecated foot squat R: 11, 13
Jump lunge and knee tuck (These kill me everytime!) : 12, 13
Mountain climbers: 70, 70
Sandbag squat lunge combo: 10, 10
Ugi full body combo: 8, 8

Okay. dripping in sweat! Time for cool down and shower! :D I’m so glad you two can upload videos! From France, especially! I’m so jealous! :) Doing my extra burpee for Erin, too!
- Anonymous
  
  Don’t worry we don’t think that you were not pushing hard enough just because you didn’t puke :) haha. Well done and thanks for the Burpee for Erin!
http://zumbrorunner.blogspot.com Ktmatv

Glad you are back with a new workout! (even though I have been doing old routines, especially ones suggested by other members!) Earlier today I did the fast burn workout-that was great! Now, I saw that you had posted a new routine and I had to try it before going to bed! It was a great one! The only drawback for me, was the second to last exercise. I probably should have watched the entire movie first, so I did not fully understand it. I ended up doing a smooth move from a R. rear lunge to a squat to a L rear lunge and then in reverse. But, my scores:

1. 26/27
2. 8/10
3. 10/10
4. 35/36
5. 25/28(used a step in our house since I do not have a UGI)
6. 26/26
7. 16/16
8. with no UGI-95/100
9. Unsure
10. 7/8

Thanks for another fabulous workout!
~Katie
http://delightfultastebuds.com Jos

Yay finally a new workout! Thank you so much for putting your time doing this :) I’ll do this one probably sometime next week since I already made my own workout schedule for this week. :)
Hal

I’ll do this one tomorrow and please don’t apologize for not posting while on your holiday. It is YOUR holiday after all. Enjoy.
Christie

Oh you guys you have no idea how good a “whisper of fall” sounds, this past weekend in Austin Texas the high got to 112 degrees, tomorrow will be 107. But later this week were getting a cool front! Highs in the upper 90′s! This workout looks great can’t wait to do it tomorrow :)
- AudraG
  
  I feel your pain Christie! It’s no better here in Phoenix lol :) Unfortunately, we have to wait for our ”whisper of Fall” around October here.
http://www.flickr.com/photos/marionlakine/ Marion

kisses from Paris !
I wish I could see you :-*
Enjoy your trip !
Catsnp

YEAH a new workout, can’t wait to do this one in the morning. I really missed you guys. Enjoy the rest of your vacation safely :)
Bree

This looks terrible! In a good way. :) I can’t wait to try it tomorrow!
http://www.facebook.com/people/Phoebe-Eftychidou/737599693 Phoebe Eftychidou

I’m planning on this one this evening! I burnt some calories watching the video (yeah morning workout, haha!!!) and I’ll burn a lot more doing this later in the day!!
http://www.facebook.com/people/Phoebe-Eftychidou/737599693 Phoebe Eftychidou

Just one more thing, I started watching all your videos from the past, starting from day one of BODYROCK.TV, and is so obvious is how happier you look now compared to back then. Now you smile all the time in your videos (which is so good btw!) and the tone of your voice sounds calmer, more soothing and welcoming ( I don’t know if this makes any sense, but its the way I felt it).
- Lila Alejandra ♥
  
  I agree Phoebe!
- Catalina
  
  I totally agree!!!!
- Catalina
  
  I totally agree!!!!
- http://www.facebook.com/profile.php?id=1395292098 Sherice Potter
  
  you can tell that her and freddie have a great loving relationship!! I wanna know these guys personally and I know I’m not the only one!!!
Estelle-France

I live near Paris so it’s funny for me to imagine that you are so close and I am pretty sure you cannot visit France without making a stop in Paris. The weather is great here now so I hope you enjoy your French vacation. I did not follow your workouts these last few days because of back pain but I can’t wait to go back to my daily workouts.
Anonymous

Oh I’m so happy that your site gets mentioned in articles on the internet!! (I’ve read one that you left link for on your FB page). Yeeeey! We like spreading the word of BodyRock, and it’s great to see it’s working!! :)

Don’t know if you have already seen this, but there’s a girl designing women fitness wear (bras, tops, bottoms, etc.) and the name of the brand is Body Rock Sport.. Kinda sucks that she chose that name, because whenever I see Body Rock I always think of you guys! :)
Anonymous

BIENVENUE en France!!!!!

I wish i could see you guys in my town (Lyon) which is not so far away from where you are now…i could do a burpee with you it would be great :))
Enjoy your trip
This new workout i will do it later after my work!
bye

PS: i love your “au revoir” french accent..sooooooooo cuuuuuuuuute :))
tee

oh my lord, I apparantly am going to die tommorrow! tee hee!

were you standing on the bed freddy?

good news about erin! burpees everybody! more love! more love!

bonne nuit! je t’aime!
Vivi

Your smile in France???So happy !!!! I can’t meet you because I’m in Britany but I’m sure you will enjoy your vacation here in France ;) <3
This workout look so great !! I'm waiting this afternoon to do it!!
- Donna chiotis
  
  Watched this video this morning and thought of you:) I knew it would make you happy that they are in France….Wishing you bump into them !!!
tee

why would your mom be upset that you are working out?
tee

use your hands to help push yourself up if you can’t do it, so its like you do a sit up then put your hands down by your bum and push. if your abs are weak the momentum helps. or if you can’t do it with your feet out like zuzana shows, then do the get up version crossing your leg under and using your hands push, you can even push to hands and knees if you have to and then get up.
ulla

Hey there, nameless one,

What strikes me most in what you write is that you don’t want your mother and
siblings to know that you are working out. If I were you, I’d give that bit
some serious thought and try to figure out why that is. You don’t have to tell
me if you don’t want to, but this seems to me the main problem that comes up in
your post. I don’t know her, nor do I know how the two of you interact, so
there’s only so much I can say about that. But are you sure that she’ll do more
than just tease you for a few days, then just accept your working out as a
weird habit?

If you are, then, yes, you’ll need another place to work out. I don’t know
where you live, so I don’t know whether working out outside all year round is
an option, but what about going to a park at a time of day when can be
reasonably sure no one you know will see you? Maybe you’ll be able to find a
spot hidden from view between some bushes or shrubs? In most parts of the
world, that will at least allow you to extend your time to find a solution
beyond your grandparent’s return. And you’ll get to do some outdoor activities
on a regular basis, which is always a good thing.

You mention high school. Is there a way of staying longer after classes in
order to work out? Maybe you can sneak into the gym and do it there? You could
really do it anywhere; you’d just have to scribble down the workout breakdown
on a piece of paper to take it along, after all.

Maybe you can workout at a friend’s place? You might even be able to find
someone to work out with you, which might make it even more fun.

What about working out when you mom’s not at home? I don’t know how your family
works, so I don’t know if that’s an option, but these workouts, especially the
twelve minute workouts, are quite short. Most people need about 40 minutes for
a groceries run: 1 minute to change, 5 minutes to warm up, 12 minutes to work
out, ten minutes for your stretching, four minutes for a quick shower and
changing back. You do the math.

I don’t know your neighborhood, but maybe you can offer to water your
neighbor’s flowers and take the mail in while they are away on holidays or
business. That would not only give you a place to work out on a semi-regular
basis, it might even earn you a few bucks. Find yourself a younger child to
babysit one night a week. Once the little one is in bed, workout at their
place. If the kid’s parents catch you doing it, you took your workout along so that
you had something to do between putting their kid(s) to bed and their return,
I’m sure they won’t mind.

As you are still going to school, you probably won’t be able to afford a gym
membership. But you might want to have a closer look at that, too: they might
offer student deals. And a cheap gym would do, really; after all, you are after
a place to do your own workouts and won’t need stellar equipment, lots of
classes, or any other fancy stuff. Just a place with a roof, a shower, and
maybe a range of free weights.

Also, who said that you had to work out at the same place every time? You might
want to make finding a place to work out part of the adventure (turn it into an
adventure while you’re at it) and have it add an extra challenge to the mix.

But I keep getting back to the question I asked first: why is it that you
cannot work out at home? Are you sure it’s a real reason, and not just
something that’s happening in your head?

Take care, and find somewhere safe.
Vala

Wow, this one looks really hard. I plan on doing it thursday after a hard day of rock climbing… we’ll see how this goes!

Zuzana ! – and all other Bodyrockers – I have a question for you. You have incredible skin, not only the glow, but it seems really tight and elastic, not dry at all, no stretch marks, no other issues… I’d really like to know how you feed your skin (from the inside and outside maybe?). I work out regularly and sweat, reached a low body fat content and also eat enough fat and lots of veggies – but my skin is dry and I don’t know why. I also don’t know what kind of products might be best to make the skin more elastic, full and bright again – and maybe even trigger building new collagen to tighten things up.
I’d really appreciate a posting about skin! Maybe there are some bodyrockers out there who made great experiences and can share them?
- EasternEuropeanGal
  
  I agree! Zuzana has absolutely gorgeous skin, both face and body! I would
  love to hear from Zuzana about this subject.Healthy radiant skin really comes from the inside. Personally, I
  don’t believe that there are any products that cannot mimic what a healthy diet
  of mostly fruits and vegetables in particular raw fruits and vegetables can do
  for the skin and for your health.
  - EasternEuropeanGal
    
    Looks like a lot of us ladies want to know more about Zuzana’s skin care regimen:)
    
    I would also love to know about what makeup you use Zuzana:) Your makeup always looks so flawless, like a professional makeup artist did your makeup and that pro is obviously you!! I especially love the makeup you did for this video and these pics, looks like perfection:)
- http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina
  
  Agree – i think Zuzana’s beauty is all natural. Sport+right nutrition. However, speaking about your problem Vala – maybe your skin is dry because your skip fat in your diet. We should be strict with diet of course but we should anyway eat “right” fats otherwise it will result in problems with skin, hair, nails so on. Do you eat olive oil (other oils), nuts so on?
  I also would be happy to hear about Zuzi’s skincare routine. I remember reading somewhere in earlier posts that she isn’;t using any expensive creams.Let’s wait till she will do scincare post!!!!
  - Vala
    
    Hello Irina,
    you maybe overread it: I eat enough fat. In fact I eat a diet higher in fat and protein and medium in carbs. I use a variation of different fat sources and never buy low fat stuff. I also rely heavily on vegetables and fruit. I skip sugar and grains. And I workout 5 times a week. My hair is really good, a lot of people comment about how good it looks – but my skin could be a lot more radiant and firm. I don’t know. I think Zuzanas skin is natural as well, but who knows – so why not ask :)
    - http://www.facebook.com/profile.php?id=1395292098 Sherice Potter
      
      I have noticed it too and her makeup is always so tastefully done. I have noticed a huge improvement in my complexion since I’ve stopped eating a lot of sugar and drinking soda.. I drink almost 100 oz of water daily!! that also helps tremendously!! you said you want your skin to be radiant, use an gentle exfoliate once a week and always wear face cream with at least 30 SPF! and always rub your lotion in an upwards angle or you could be damaging your elasticity and later in life you will have saggy skin. Genetics is a huge factor when it comes to skin elasticity and collagen. I learned all about skin in Cosmetology school.. I hope I gave you a couple ideas! Unfortunately we all can’t look as awesome as Zuzana LOL
      - Vala
        
        Thank you, that gave me some ideas :)
      - Anonymous
        
        also lots of water helps to! idk if anyone else said that
- NU-nu Nour
  
  YES ZUZ PLEASE tell us your skin routine and some skin advise from your own :)
  - NU-nu Nour
    
    and please zuz and bodyrockers,, any advise for pimples and their scars?? :(
- tee
  
  vala, someone posted to you that they use coconut oil and that their skin was good, I think someone who was pregnant once posted that they used lots of coconut oil and had no problems with any ski issues especially stretch marks. only thing is I don’t know if they meant eating it or rubbing it on! ha ha
  - Vala
    
    This is what I don’t know as well – lol.
  - Jaraguadom
    
    i think actually that both ways are good for you!!! i heard from people that cook with it and i used for my hair as well…it does so much good to it..bye,bye dry hair!:)
- Tammy77
  
  I know eh? I’ve asked soooOOOOOOO many times about her skin and no response…EVER
- http://www.pure2raw.com Pure2raw twins
  
  you need good healthy fats, that will help with dry dull skin – avocados, coconut oil, fish oil, hemp seeds, all good stuff for the skin!
- Anonymous
  
  def. incorporating more healthy oils into your diet will help with your skin dryness. Like olive oil, raw nuts and seeds. I remember a few years ago when i went like psycho avoiding all fats because i wanted to lose fat (it doesn’t work that way) my face got so dry and even started to flake. So def. do not avoid healthy fats.
- Jaraguadom
  
  I think the supplements she takes help her a lot!! I hope is that and not just good genes,LOL!:) I know the omega fatty acids contained in some of them, work wonder on your skin…I’m about to try it myself actually..because i noticed Zuzana said in one her videos that she does:D
Cfc839

Loved this workout, but in the end i was going to die haha.. well would like to see France! :D
your an inspiration so much for us bodyrockers! your like a superwomen well you are :)..
just did a burpee for Erin hope she will get better!

Much love Mandy
Carrie

Hi Zuzana, I’m afraid I’ve not been working out while you were on hols but I have a good excuse – I had to go to the osteopath twice because my hip keeps moving out of place when I exercise, after falling and slipping on a soggy trek back in May! However, you can come and kick my butt now that you’re in France because I live here, in the south west!
۞ BodyRocker ♥ Beth ۞

Too many exs :) would I remember each one of them ?

BR Beth
- Vivi
  
  I always do my workouts with my log ;) And look at each exercise in the 10s rest in writing my score.
  - Anonymous
    
    I can barely remember my name so yes I write them down and look at what’s next. Works well
BodyRocker_Bonnie

What a killer way to start my day. Used my 20lb SB and 8lb Ugi ball. Now that I’ve done it once I look forward to doing it more now that I get it and will be able to hit it harder next time. The stability exercises are tricky! I could hardly get through the mnt climbers after so much squat work, that was a brutal surprise. Thank you Zuzana and Freddy! :) So glad to have you back!!

SB Swing 29 / 29
Cross-legged Burpee 6 /6
Turkish Jump Up 10 / 9
Ugi Crab 30 / 30
SB Elev. Foot Squat (L) 12 / 12
SB Elev. Foot Swat (R) 14/15
Ugi Jump & Knee Crunch 9 / 7
Mountain Climber 39 / 35
SB Squat & Lunge 5 /5
Ugi Full Body Combo 5 /5

And a super big burpee for Erin :)
http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

When it’s too hot for me I do my workout at night, more like midnight. I sleep better and it’s not that hot when I can’t beathe. I always think that after my workout how proud of myself I will be. Oh and I repeat over and over again what I am working for and how I will benefit from it. yboog’s advice is very helpful I think.
Sweetcath

Merci :) This is exactly what I needed this morning!!! Keep punishing us!
Vivi

Just finished, i’m sweating yet !
My score is
Sandbag swing(10kg) : 34.35
Cross legged burpee : 9.10
Turkish jump up (6kg)
Ugi crab : 42.45
Foot elevated squat (10kg) L: 28.31 / R : 30.34
jump lunge knee crunch (6kg) : 18.19
Mountain climber : 127.133
Sandbag squat-lunge combo(10kg) : 8.9
ugi full body combo :(6kg) 10.11

And after this one I beat my PB with “Hard bodies getting harder Wo”!!

Good sweat :p
- Donna chiotis
  
  Hey Vivi, I’m getting ready to do this one now and I’m so pumped for it…
AudraG

Hi Bella, It’s because running burns muscle for fuel. Bodyrock will not only burn fat but build beautiful functional muscle. Zuzana’s body is true testament to that. Keep it up and with a clean diet you’ll have great results here :)
- Charlie D.
  
  Is that true? I’ve been Bodyrocking for over a year now but have just gotten back into running in the last few months. My scores are lower and I feel less strong lately, although I still look about the same. Anyone have any tips? I really love running – it’s kind of a mental health thing – just my own time to be by myself outside.
  - AudraG
    
    Hey Charlie, it’s ok if you like to run :) In the past I’ve done 20-30 minutes HIIT on the treadmill or rope skipping after Bodyrock to break through plateaus. Truly, tho I can’t stand running because my knees are always sore afterwards. Lately, I do Bodyrock for the HIIT cardio/functional strength/plyo effect and lift weights after. I stopped the longer runs because I felt weaker as well and lost some muscle too. Maybe try increasing your calorie intake a little?
Amboaksy

First real bodyrock in three weeks!!! Don’t have an Ugi ball, but bc I’ve been out of the game for so long, this w/o was challenging enough I think. lol.

Sandbag swing: 24, 23
Cross-Legged Burpee: 9, 11
Turkish Jump Up (loved this one!): 12, 13
Ugi crab: 29, 32
Foot-Elevated Squat (L): 18, 18
Foot-Elevated Squat (R): 20, 21
Jump Lunge + Knee Crunch: 12, 13
Mountain Climber: 90, 90
Sandbag-Squat/Lunge Combo: 8, 7
Ugi Full Body Combo: 10, 10

phew…now to shower!
irreverend

So nice to have a new post and workout. It is so encouraging to hear from you and to watch you get through these workouts. I must say I found the last two moves confusing but I just kept moving and then did 12 extra burpees at the end to make up for my confusion- 4 for Erin and 4 each for 2 other people I know in cancer treatment.

My scores: sandbag swing 25, 27 cross-legged burpee (my new favourite exercise) 11, 10. Turkish get-up 8,6 ugi crab 44, 50 r squat 25, 21 lL squat 29, 24 jump lunge with knee 13, 14 mountain climbers 22, 23 squat lunge combo (ish) 5, 8 ugi full body combo (ish) 8 and 5 + 12 burpees to finish

I know it is a good workout when I need to change the cloth grocery bags on my home made ugi because they are soaked!

thanks so much for this.
http://twitter.com/karmalaluna Arika

The best part of morning was this workout!

1)Sandbag Swing- 31,24
2) Cross-legged burpee- 11, 8
3) Turkish Jump-Up 9, 6
4) Ugi Crab- 40,39
5) Feet Elevated Squat (L)- 20,22
6) Feet Elevated Squat (R)- 18,16
7) Jump lunge & knee crunch (loooove these)- 18,14
8) Mountain Climber- 80, 70
9) Sandbag Squat Combo- 7, 10
10) Ugi Full Body Combo- 8 & a half, 9

Oh and extra burpee for Erin! Glad to hear she’s doing well.
Anonymous

Can’t wait for this work out to kick by butt :)

Really random, but your necklace looks like the Russian orthodox icon necklaces I see around my hometown. Is there a story behind it?
- ulla
  
  She commented somewhere else and said it was a very old (did she say 300 years? It was incredilby old, anyway) family heirloom and that she felt very lucky to be the one to wear it for a few years. Since it offers protection to travellers, she mainly wears it when travelling.
  Hope this helps :-)
Anonymous

I LOVED this workout!! I have been enjoying some of your older workouts lately but it’s nice to see a new one. I hope that you guys having a blast on your holiday! I seem to be plateauing lately too – hoping this will get me over that!

Some friends and I are also doing a 30 day fitness challenge. 50 weighted squats, 50 push ups, and 50 knee raises every day for 30 days (I’m doing this in addition to BR workouts!) Today is day 6!

swings 35#: 27/31
cross leg burpees: 6/7 (it’s extra hard on the ball!)
turkish jump up with 7# ball: 12/10
Ugi crab: 25/24
L elevated squat 25#: 18/22
R elevated squat 25#: 19/21
jump lunge and knee crunch 7# ball: 13/13
mtn climber on ball: 71/76
sangbag squat/lunge combo 25#: 6/8
ugi combo 7# ball: 6/6

and a burpee for Erin!!!
- BodyRocker_Bonnie
  
  You inspired me to try your 30 day challenge too, but I’ll start on Sept. 1 for 30 days :)
  - Anonymous
    
    Good luck Bonnie!!!
http://www.facebook.com/profile.php?id=100001953279541 Tanja Kinstler

it is really brutal :-)
AudraG

Oh Zuzana, your right, it is so totally on right now lol! ;) Cuz, as soon as I drop the kids off to school and write down the workout breakdown, it’s go time! I’m pumped! New combos add more fun and challenges to the workouts so thanks for that Zuzana =D Funny how you think of it as punishment because I’m actually looking forward to doing this like a kid in a candy shop haha! Anyways, as always, thanks for the new workout while you’re out-and-about in France. Can’t wait to see it through your eyes as I’ve enjoyed all your traveling posts lately. Love you guys!
http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

Awesome post, guys! Missed ya
Anonymous

Holy. Crap. I must have been bad because I REALLY got spanked today! My scores (using a 13 kg bag and bosu ball):

SB Swing: 29-25
X-Leg Bosu Burpee: 10-8
Bosu Turkish Jump Up: 9-8
Ugi (Bosu) Crab: 43-38
Foot Elevated Bosu Squat R: 16-14
Foot Elevated Bosu Squat L: 16-16
Jump Lunge & Knee Crunch (Bosu): 11-9
Mtn Climber (Bosu): 76-66
SB Squat/Lunge Combo: 7-8
Ugi (Bosu) Full Body Combo: 7-7

I though I did really well until I saw everyone else’s scores. How do you guys move so fast?!?! Good for you!
Lila Alejandra ♥

Hey there guys! I do hope you are having a great time traveling around. I read the other day the article about “jelousy”, so I don´t have to feel guilty by saying I´m soooo jelous of you guys traveling around the world hahaha!! That is something I have always wanted to do!! So good for you guys, I´ve been following the whole trip. Very nice pictures Freddy!!

You ask how the weather is where we live. Well what can I say, I live in sunny Mexico. So we have great warm weather almost all year long. I´m so happy for that :) Right now it´s the rainy season, rain, rain, rain every day, but I love it. It will end soon, just one more month to go awww :(

I did this great work out today. Not bad at all, I loved it! My face is so red! Here are my scores. I only used sandbag and body weight, don´t have the ugi ball yet :(

sandbag swing : 29, 25
crossed leg burpee: 8, 8
turkish jump up: 10, 11
crab jump : 54, 52
foot elevated squat L :22, 21
foot elevated squat R:25, 24
jump lunge and knee crunch: 15, 16
mountain climber :106, 111
sandbag squat/lunge combo :7,8
full body combo :6, 7

10 months bodyrocking!! I never thought I could get near Zuzanita´s score or even beat her in some exercises. I´m so proud of myself!! Now I do feel like a pro bodyrocker!! I still need to work on some exercises but I´m getting there. Zuzanita and Freddy (and Madonna 53 lol) inspire me every single day and at last I have a body I feel comfortable with, even better form when I was in high school and I´m almost 40!!! Well, 37 and a half…

Bless you guys and thank you so, so much for everything!! I love you :)

P.D. I would also like to know how you care for your skin, please write a post about it!!
kat

This was a Great workout! Thank you so much for the new workout Zuzana and Freddy :)
here are my scores
sb swing (30lb bag) 27 25
crossed leg burpee (without the ugi ball) 8 9
Turkish jump up (with stability ball) 10 11
UGI crab (i used my sandbag instead of the UGI) 80 84
foot elevated squat L 16 19
foot elevated squat R 18 19
jump lunge and knee crunch (using stablity ball) 14 13
mountain climbers with sb 104 87
sb/sq and lunge combo 7 7
UGI full body combo 7 7 (used stability ball again)
also did 5 extra burpees for BodyRocker Erin
and 50 situps
Ready for my shower!!
Anonymous

hey guys! I honestly wont even post my scores they were so bad! not because Im ashamed but because I just wasnt myself today. I went on vacation and ate horribly for a whole week :( and skipped my training for 4 days!!!! so now when Im back at it my body was so sluggish and just couldnt keep up like it would have a week ago. I realized that this isnt something I will be doing again and food really does so much more than I thought! :) ps- I also agree about zuzanas skin, its amazing! I would love to know how that happens! :)
Anonymous

We put it in our suitcase :) It flattens down.
Katie

Me too, Gold Hill, let’s do this….

Katie
Colorado
Katie

Me too! Gold Hill, let’s do this!

Katie
Colorado
KIMBERLAKE93

WOW….this one was SUPER difficult for me today, that’s for sure!! I don’t know if it’s cause I didn’t eat the greatest this weekend or what but I definitely felt sluggish today :( I feel like my results won’t be too hard to beat when I come back to this one at some point to redo it. I started off with a 5K run on the trail, came home and attempted this one AFTER my burpee for Erin and an extra one “just because”. My results:
SB Swing= 27/23
Cross Legged Burpee= 8/7
Turkish Jump Up= 8/8
Ugi Crab= 32/25
Foot Elevated Squat L= 23/14
Foot Elevated Swuat R= 24/15
Jump Lunge & Knee Crunch= 12/12
Mountain Climber= 92/76
SB Squat/Lunge Combo= 5/4
Ugi Full Body Combo= 6/4

Soooooo difficult for me, I was pooped by the end of each round! I did what I could but I look forward to making massive explosions in the result department next time!
Have a great day Body Rockers!! CHEERS! :)
- http://www.dheana.com Dheana
  
  Hey Kimber, this one kicked my a$$ too…made me feel like a complete beginner again. Could be diet, could be hydration, maybe sleep…hard to say what causes these little slumps, but I really had to give myself a piece of my own advice not to get too down on myself.
  
  In fact, I came up with the same thought you did – “Won’t it be great to come back to this one down the road and blow these scores out of the water?!” I also told myself “Well, a little step forward is still a step forward”. And on some level, it’s nice to know there are other Bodyrockers going through the same thing. Thanks for sharing Kimber! Here’s to moving forward! :)
  - KIMBERLAKE93
    
    Luv this Dheana! It made my day! Soooo true, I feel the same way! Thanks for sharing! Cheers Girl! :)
Anonymous

some of these exercises were absolutely brutal!! especially the jumping lunges! i’ve been using a medicine ball instead of an ugi and i feel it makes some exercises more challenging, due to the fact that it has a big tendency to roll around (especially when my arms are shaking!!)
i’ve decided to eat really clean for a few weeks and see how i feel – no sugar, flour and processed foods really, such as deli meats, canned items and some dairy (although i’m not ready to swear off yogurt and cottage cheese just yet!!)
i’ve already been at it for a week and can already see myself leaning out and feeling lighter, with more energy!

france is a beautiful country – hopefully you get to visit provence because it’s beautiful in the summer!
enjoy the rest of your trip you guys ;)
AudraG

Hi Trisha, I’ve tried using Bio-Oil. It helps hydrate the skin and blend/smooth out the stretch marks a little. Truly, only time will fade them and of course sadly they never disappear :( Hope this helps :)
- http://www.facebook.com/profile.php?id=1395292098 Sherice Potter
  
  you can use bio oil and coco butter that might help fade them but in reality nothing will take them away…. Sorry sweets!! it’s got to do with the structure of the skin
Anonymous

Hi BodyRocker.This workout deserves 10 Burpees out of 10, was brutal.
Here are my scores
1)Sandbag Swing- 25,272) Cross-legged burpee- 7,83) Turkish Jump-Up 7,8 u make it look like so easy, i couldn’t do it, i did turkish get up with medicine ball and jump up.4) Ugi Crab- 40,435) Feet Elevated Squat (L)-10,166) Feet Elevated Squat (R)- 13,167) Jump lunge & knee crunch 10,78) Mountain Climber- 87,889) Sandbag Squat Combo- 6.5,610) Ugi Full Body Combo- 7,7

Turkish jup
http://www.youasamachine.com You As A Machine

HA! Just after leaving a comment the other day that my criteria for HIIT workouts are that they’re between 12-16 minutes in duration…I just had to accept this workout challenge.
Combining a few new exercises in one workout is challenging in itself. Being somewhat uncomfortable with what comes next can be equally important in one’s training. It keeps you sharp and on your toes.

Warmed up with an hour of vigorous vacuuming and floor washing.
Did a few stretches and then went right into it.

1. Sandbag Swing: 30-28
2. Crossed Leg Burpee: 9-8 (used 8lb. medicine ball, push up from floor, jump up with ball)
3. Turkish Get Up: 10-10 (8lb. medicine ball)
4. Medicine Ball Crab: 37-50
5. Foot Elev. Squat: Right 26-36 (Sandbag)
6. Foot Elev. Squat: Left 29-32 (Sandbag)
7. Jump Lunge & Knee Crunch: 16-14 (Medicine Ball)
8. Medicine Ball Mountain Climbers: 110-114
9. Sandbag Squat/ Lunge Combo: 9-8
10. Medicine Ball Full Body Combo: 8-7

Brought my heart rate down with 4 intervals of 100 skips (10 sec. Rest between intervals)
5 Forward grip Pull Ups
Full Body stretches.

Thanks!
AudraG

Welcome to the community Valerie :) You did great! No one is gonna laugh at anybody for trying. As long as you did your best and never stop Bodyrocking!
http://www.youasamachine.com You As A Machine

Oh! And a Burpee for Erin.
Anonymous

It’s been a long time since I last posted here, but I have been working out consistently, doing older workouts and even creating my own. I don’t have the equipment so I improvised a little again.

Ugi = old backpack stuffed with towels (4 kg), I also used small yoga ball (rubber ball filled with sand – 4 kg) for some of the exercises to mix things up a little. It’s only 21 cm in diameter so you can’t do burpees or crabs on it but it was great for turkish jump ups and jump lunges.

Sandbag = 9 and 11 kg dumb bells that I put on my shoulders

And here are my scores:
1. Dumb bell swing: 32, 30
2. X-legged burpee: 7, 7
3. Turkish jump up: 8, 9
4. Backpack crab: 33, 30
5. Foot elevated squat L: 15, 17 (it was really difficult so set myself up to the right position after crabs, lol)
6. Foot elevated squat R: 19, 20
7. Jump lunge – knee crunch: 10, 10 (hard, hard, hard, the yoga ball made me stagger a lot)
8. Mountain climbers: 85, 64 (I’m not sure if it wasn’t 74, but since I don’t know if I miscounted them or not, I “punish” myself with lower score :))
9. Dumb bell squat/lunge combo: 5, 5
10. Backpack full body combo: 7, 9

Then I did 16 minutes of interval rope skipping (30/10 s) = 1611 skips

Phew, I’m wiped out and feel kinda lazy to do the stretching but I will do it now. :)
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

Id check out a doctor and go from there. No point in working out and maybe damaging your wrist even more, then you might be out for a longer period of time. Get well soon. :)
AudraG

This one kicked my arse lol! I used a 24lb dufflebag and an 8lb dumbbell for the exercises because I still don’t have a sandbag or Ugi ball, I know… I’ve been following for almost 2 years now :( It’s fun to be creative tho. My results are ok, I just am not as fast and I like to feel the burn you know? Quality versus quantity… hm… Next time I’ll try it with bodyweight only. Here goes! ;)

24lbDufflebagSwing: 29/26
8lbDBCrossLegBurpee: 13/8
8lbDBTurkishJumpUp: 12/9
DufflebagCrab: 42/36
FootELSquat(L): 32/25
FootELSquat(R): 30/27
JumpLungeKneeCrunch: 16/14
MountainClimber: 92/89
DufflebagSquat/LungeCombo: 12/10
8lbDBFullBodyCombo: 8/7

+ healing burpees for Erin!

P.S. I too really love your heirloom necklace and I’m willing to bet your great skin comes from Bodyrocking, a clean diet, lots of water and great genetics.
AudraG

This one kicked my arse lol! I used a 24lb dufflebag and an 8lb dumbbell for the exercises because I still don’t have a sandbag or Ugi ball, I know… I’ve been following for almost 2 years now :( It’s fun to be creative tho. My results are ok, I just am not as fast and I like to feel the burn you know? Quality versus quantity… hm… Next time I’ll try it with bodyweight only. Here goes! ;)

24lbDufflebagSwing: 29/26
8lbDBCrossLegBurpee: 13/8
8lbDBTurkishJumpUp: 12/9
DufflebagCrab: 42/36
FootELSquat(L): 32/25
FootELSquat(R): 30/27
JumpLungeKneeCrunch: 16/14
MountainClimber: 92/89
DufflebagSquat/LungeCombo: 12/10
8lbDBFullBodyCombo: 8/7

+ healing burpees for Erin!

P.S. I too really love your heirloom necklace and I’m willing to bet your great skin comes from Bodyrocking, a clean diet, lots of water and great genetics.
Charlie D.

Good one! Those jump lunge things were rough. I loved it. And everyone is right – you do have incredible skin. You’re kind of incredible all around – thanks so much for doing everything you do for us.
Bohdanam

wow, hard one, kind of difficult to remember 10 new exercises , but great challenge. I do need better sand bag.
35 lbs bag
10 lbs ball
30 7 11 49 28 35 14 78 7 8
30 8 12 53 31 34 14 74 6 9
Great to have you back on line!!!
http://www.nanines-bubble.jimdo.com Nanine82

I noticed that, too. You seemed so sad and insecure although you already looked so great already back then. But now, you are just so vital and energetic and positive all over! Love it!
http://www.nanines-bubble.jimdo.com Nanine82

wwwooow, you look so great! You seem to have so much more definition in our arms and ribcage. You look sooo amazingly toned right now in that vid. You actually always do but, and that makes you human, you also have some – yet minimal – fluctuatons. Vacation time did not get you out of shape at all – I believe you have gotten even more defined during August! Awesome. You are my hero in so many ways and I wish I could prove this strength in willpower and dedication to myself, too.
http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

Do not worry about us guys, we can totally manage with the workouts here :) Enjoy!!!!
Here in Holland the breeze feels heavy these last couples of days, so sad to wear a jacket to go outside.
I am looking forward to do this workout tomorrow,
Greetings.
http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

That was the best 20min I have had in a long time!!
- tee
  
  you need to get out more! ha ha!
Christine Bastien

Super cool new workout! Here are my reps :
Sandbag swing (16 lbs) : 24, 28
Cross legged burpee : 5, 6
Turkish jump up : 8, 8
Ugi crab : 27, 33
Foot elevated squat left : 20, 19
Foot elevated squat right : 20, 20
Jump lunge + knee crunch : 10 1/2, 12
Mountain climber : 50, 58
Sandbag combo : 6 1/2, 7
Ugi full body combo : 5, 6
tee

hi lanny,

you could do jumping jacks, high knees, low jacks, squats. lunges, various kicks, and lots of abs.

try doing these substitutions for this wokout

squat and front push kick

cross leg burpee – (put your bent arms on couch jump out to plank cross leg and do the push up with arms bent and face into the couch)

turkish jump ups – (don’t use hand or only right hand)

crab kicks – (hook your bent arms on your couch again)

foot elevated squats

jump lunge & knee crunch

mountain climber – (again on bent arms off couch)

squat and lunge back

ugi full body combo – (use no weight, stand in front of couch do sumo squats with knee in and then do plank by putting bent arms on the couch and do the jump out and in)

and go see doctor about your wrist!
http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

wow…..that was great!
tee

OK that was hard! I only used weight on swings and no ugi

weighted swings – (10 lbs) – 30, 29
cross leg burpee - 6, 5
turkish jump ups – 6, 5
crab kicks – 50, 40
foot elevated squats left – 12, 10
foot elevated squat right – 13,12
jump lunge & knee crunch – 8, 6
mountain climber – 60, 60
squat & lunge combo – 6, 6
full body combo – 4, 5

and my burpee for erin!
Anonymous

Wow…So glad to have you back…That was freaking awesome…Thanks…Tuff! :O)
- tee
  
  awesome back!
Anonymous

I used to train for triathlons and exercise upwards of 2 hours everyday but after 2 months of over exercising and under eating (as well as losing a lot of weight and developing a pseudo eating disorder) I burnt out. I’ve gained back a lot of fat over 4 months of not training to that intensity (only a few weight sessions every week) and I’m looking for a routine I can get the same results without doing that amount of exercise and not feeding myself properly.
I’ve watched your site for over a year now but I’m finally ready to start your workouts on a daily basis and see if I can get back down to a low fat % as well as be much more happier and healthier.
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

Phew, I’m wiped! I loved the new exercises, I hope to master them soon, because I was struggeling a little, esp. with the Foot Elevates Squat and the last two: TheSandbag- and Ugi Full Body Combo.
Ps; damn those Jump Lunges.. they are my arch enemy. ^^

Sandbag swing (8 kilo of dumbells in a laptop-bag) : 29, 23
Cross legged burpee (no ball) : 8, 8
Turkish jump up (4 kilo dumbell) : 10, 9
Ugi crab (on little stool) : 38, 40
Foot elevated squat LL (on little stool):15, 17
Foot elevated squat RL (on little stool) : 17, 16
Jump lunge + knee crunch (with balance ball) : 11, 10
Mountain climber (no ball) : 82, 79
Sandbag combo : 7, 7
Ugi full body combo (no ball): 5, 8
http://twitter.com/karmalaluna Arika

I think you did damn good for a beginner!
Welcome to the Bodyrocking community!
tee

hi charlene, don’t get discouraged! not everyone has wonderful results yet, some of us still need to tweek our diets! I feel wonderful, more powerful, stronger, better stamina, even skinnier, then I look in the mirror and wonder what the heck! I’ve lost very little weight, and it is my diet! I just cannot eat carbs, so for now I am eating almost none, just what is in mostly vegetables and a little bit if berries, grapes and maybe an apple with peanut butter once in a while. maybe you need to cut your servings a little on your carbs, cut a little in the amount of fruit, up your protein a little more, make sure you are eating enough calories. the day of cheat might have to be cut down or cut out. I think it just doesn’t work for some of us. though I find that if I don’t eat the grains or too much fruit then I’m not craving! I don’t know if this will help you or not, but it can’t hurt! you never know!
keep on bodyrocking!
tee

hey valerie! your scores were great! you beat me in some of them! I agree with the 10 sec rest, sometimes its too short! sometimes my reps are low just because I can’t get up off the floor fast enough! lol, I can’t get my breath, write my score, and get in the next position in just 10 sec! lol
tee

are you maybe over training? you could try 3 days then rest day, then 3 days then another rest day, or even two days, rest, then 2 days, rest.

Is there more stress in your life lately? maybe you might want to throw in some yoga to relax?

are you sleeping well?

maybe diet needs tweeking, more protein, a little more calories, or maybe you’ve changed what you eat before your workout, maybe you need more water?

just some suggestions! good luck!
http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

I hope you didn’t get beat up to bad!!!
http://www.thrilledproductions.com Zoe Quixote

ohhhh! this one was soooo hard!
i loved it :D
i had to make two adjustments: i didn’t have a mat, and the floors are wood, so i just did regular prisoner get-ups and tried not to bruise my back too badly :P. also, i was using a medicine ball (8lb) instead of the ugi, so i didn’t use it with my hands behind my back for the crab kick-up; instead, i added the jump.

and still, you really, really kicked my butt. :D

even on holiday… *sigh*

ok, here are my scores:

s. swing: 22,18
cross-legged burpee: 8, 6
prisoner get-up: 7, 5
crab jump-kick-ups: 34, 32
foot-up squat: 18, 16 (r)
20, 21 (l)
jump lunge and twisting knee crunch: 10, 9 (geez! this one was really hard!)
mountain climbers: 67, 65 :(
sandbag squat-lunge-lowjack: 6, 7
sumo squat, elbow, plank jump: 7, 10

loved it! thank you so much for posting even when you’re on vacation! you look really beautiful today :) you must be happy :)
- Zoe Quixote
  
  plus a burpee for erin!
http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

you do what you can and this bodyrock community is here to encourage and support each other, yes there’s a little competition going on but never in a negative way.. so there will be no laughing at posts or scores. so post away!!! YOU ROCK!!! welcome to this awesome community!!
tee

she usually has 25 – 30 lbs in her sandbag (I guess it depends on what she found to put in it while travelling), and they are travelling with their 6 lb ugi.
Ashley

Well for me it’s been a rough couple of weeks for a few reasons, and I haven’t been working out at all like I’d like, but watching this vid got me up and going again! My mom and i were talking and decided the best way to feel better is to *act* like I’m feeling better and this was a good start! My scores (no ball, but sued a 3lb rod for some exs):

30, 29
8, 7
7,8
52, 45
19, 20
23, 23
11, 11
77, 71
9,8
5,5
Donna chiotis

I’m soaked !!! Wanted to stop so many times but like a true bodyrocker just kept on going till my gymboss went crazy. I sucked up our punishment !!! Used body-weight and my 2 kilo medicine ball:)
29.28
7,8
8,8
38.36
28,30
28,28
15,17
93,96
5,6
7,9.5

Burpee for Erin !!!
http://www.facebook.com/profile.php?id=196604256 Brooke Nicole

Wow after being sick for a week. I needed to get back in the groove! This was a killer!! But I loved it!!!

Sandbag Swing
28, 22

Cross Legged Burpee
6, 6

Turkish Jump Up
8, 9

Ugi Crab
27, 25

Foot Elevated Squat – Left
21, 18

Foot Elevated Squat – Right
19.5, 17

Jump Lunge and Knee Crunch
10, 11

Mount Climbers
35, 51 (i’m pretty sure I did more for the first round, but forgot to count lol)

Sandbag Squat/Lunge Combo
8, 6.5

Ugi Full Body Combo
7, 7

And according to my polar heart rate monitor I burned 263 calories!

Thanks Zuzana for your amazing workouts!!!

LOVE BODYROCKER BROOKE!
Anonymous

I dunno about dryness, but FISH OIL has helped a lot with my acne-prone skin.
- Vala
  
  Thank you – how can I tell if it’s a quality product? I feel really insecure about this. Will flax do the same for me (omega-3s)?
  - Anonymous
    
    Hi Vala,
    
    I’m not a leading authority, but I would go for Wild Salmon. Quality-wise, best thing to do is ask a qualified person at at health food store (or a few to get a consensus). Or better yet, an experienced dermatologist.
    
    You’ll want to make sure to get Omega-3 and not too much Omega-6, since the 6 can worsen acne. Flax seed oil might not have the right balance of 3s and 6s.
    
    See more info here: http://www.anti-aging-source.com/best-source-of-omega-3.html
    
    Chia seeds (or Salba, as Zuzanna refers to it) might do the trick too. I take this in addition to fish oil. Just make sure to get the “sprouted” or “ground” kind so your body can actually absorb it.
    
    See the Chia comparison picture I’ve attached below, then do some more research. And remember that you might need to experiment to find out what works best for you.
    
    Good luck on Gulliver’s travels!
    :)
    - Anonymous
      
      hey Leverlock_25 :) i have whole organic chia seeds, but i soak them for about 15 minutes so they have the gel before i eat them. do u think this is as good as the sprouted kind? or how long should u soak them to get all the nutrients. even like i am doing tho, i get tons of energy from them.
      - Anonymous
        
        Hiya Beckssss,
        
        Hmm, never considered soaking them! Not sure if it’s better/worse than getting the “sprouted” kind.
        
        We’re all just tryna get to that delicious, Omega-y inside! So I followed the health food salesperson’s advice.
        
        Your abs look like you’re doing the right thing. ;)
      - Jaraguadom
        
        True leverlock!:)
      - Anna
        
        beckssss – a lot of seeds and grains need to be sprouted in order to get phytase enzymes to work on the phytic acid contained in a lot of them. (phytic acid binds nutrients in your gut so that you can’t absorb them, so you want to get rid of it!) i’m not sure if chia seeds fall under this category but i would suspect they do. try checking out marksdailyapple.com for more info on this; it’s something i’m only just starting to pay attention to!
    - Vala
      
      Thank you :)
Hal

Okay just did the workout. Liked it a lot. Great variety and kept my mind focused and so not thinking about the panting quite so much.

BUT, for the first time ever, I couldn’t do one of your exercises. I think I’m not flexible enough to get my feet beside my butt for the turkish jump up. Any one else have this problem (guys I’m thinking).
Hal

Okay just did the workout. Liked it a lot. Great variety and kept my mind focused and so not thinking about the panting quite so much.

BUT, for the first time ever, I couldn’t do one of your exercises. I think I’m not flexible enough to get my feet beside my butt for the turkish jump up. Any one else have this problem (guys I’m thinking).
tee

ha ha that’s funny!
tee

ha ha that’s funny!
Courtney

Yikes! I’m just about to do this workout and I wanted to run through some of the exercises just so I have the form right before I start my timer and the Turkish Jump Up is intense! I’m not a beginner and I can’t manage to get myself up on my feet for the jump up without the use of a hand. So I give mad props to anyone that can do this unassisted.
Courtney

Yikes! I’m just about to do this workout and I wanted to run through some of the exercises just so I have the form right before I start my timer and the Turkish Jump Up is intense! I’m not a beginner and I can’t manage to get myself up on my feet for the jump up without the use of a hand. So I give mad props to anyone that can do this unassisted.
tee

talented! I can’t even make a stick figure!
tee

great work! Stiffness goes away faster if you keep moving, but a light stretching workout might be better if you are really sore. when starting out it’s OK to take a day off to let your body heal!
Laurie Skora

Wow! You weren’t kidding about this one! lol I almost puked! haha Here are my scores:
Sandbag swings: 27/25
Cross legged burpee (no ball): 8/7
turkish get up (used hands, no ball): 9/7
Ugi crab (no ugi): 40/39
Elevated squat left: 17/19
Elevated squat right: 18/20
Jump lunge/knee crunch (no weight): 11/12
Mountain climber: 68/65
sandbag squat/ lunge combo (no weight): 3/7 (totally forgot what I was supposed to do so took me a bit to remember lol)
Ugi full body combo (no weight): 6/7
I was so out of breath and dripping with sweat after this! Thank you so much for all you do!! Enjoy your vacation! :D
tee

I do my workout shortly after getting up, its cooler then, and I put my workout clothes on, and this might be a little gross but I don’t always wash them right away! forces me to workout because I stink already, and then I look forward to a nice cold shower after! lol oooh maybe too much info! ha ha!
Tammy77

Wowsers Meowsers!!! My scores sucked but here they are:
Sandnag swing: 25,24
Cross legged burpee (w/soccer ball): 5,6
Turkish jump up (10lb weight): 8,9
Ugi Crab (soccer ball): 31,32
Foot elevated squat (lt): 16,18
Foot elevated squat (rt): 20,21
Jump linge & knee crunch (10l;b weight): 10,9
Mountain climber (soccer ball): 72,74 :(
Sandbag squat/lunge combo: 13,11
Ugi full body combo: 6,6
- Donna chiotis
  
  Great work Tammy at least you done it:) This one was really hard but it helped that there were lots of new and different exercises…
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

During these last days before I’m getting married I barely find time to work out, never mind share my scores. I did this yesterday (I HAD to find the time, I was so BR deprived by now), but haven’t had time to log my results. …well, I have to admit, I haven’t even had time to warm up or stretch or do Erin’s burpees either, I had 40 minutes to do the workout, take a shower, get dressed, pack, do the dishes, feed the cat and dash off to the train station. Consequently my scores are not so brilliant, but at least I did the WO and there’s room for improvement. I really enjoyed the new exercises. So here I go:
Sandbag swings: 30, 30
Cross leg burpee: 8, 9
Turkish get up (with 5kg – I couldn’t do the jumping version): 8, 8
UGI crab: 42, 43
Foot elevated Squat (L): 17, 21 (this was so hard, my sleeping bag was more of a slipping bag under my foot)Foot elevated Squat (R): 18, 23
Jump lunge & knee crunch (5kg): 12, 13
UGI climbers: 111, 115
Sandbag squat/lunge combo: 7, 8
UGI full body combo (remembered wrong, so I got down into the plank after every knee raise): 10, 11
- Donna chiotis
  
  I think you scores are great !!!
- tee
  
  when’s the wedding?
  - http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár
    
    9/10/11
    9 sleeps – exciting :-)
Vivi

My body is in pain this morning after this workout !!! OMG it will be difficult today to do my workouts!!
A new one is on the way !! It’s funny I’m always excited by a new one, while there are so much old workouts I didn’t do yet ! :p

So what your feeling in France Zuzana & Freddy ?
You know you were in Sardania, now near Mont Blanc, you should go to CORSE ! It’s awesome !! It’s my advice of course but I’m really in love of this island <3 <3 <3
- Donna chiotis
  
  Hey Vivi, the new one was super tough but so rewarding when done. Hope you are feeling better my dear !!! I have heaps of old ones to do but like you I get excited with a new one…
  - http://www.facebook.com/felinemenina Anna Carolina F
    
    I mostly do the new workouts but this week I´m hitting the road with Vivi -2 workouts a day :)!
    [1]
    So my score for this wokrout:
    1. Sandbag Swing: 24-24
    2. Cross Legged Burpee:5-6
    3. Turkish Jump Up:6-5
    4. Ugi Crab: 27-37
    5. Foot Elevated Squat (left leg): 13-15
    6. Foot Elevated Squat (right leg): 16-14
    7. Jump Lunge & Knee Crunch: 8-10
    8. Mountain Climber (with my ball): 83-68
    9. Sandbag Squat/lunge Combo: 4-3
    10. Ugi Full Body Combo: 6-5
    
    I used 15kg Sandbag and 12lbs Dynamax Ball
    
    I have to do a test run next time-was a little bit confused at the beginning :P
    
    [2] -> http://www.bodyrock.tv/2011/04/11/hard-bodies-getting-harder-workout/
    
    Regards, Carol
    - Donna chiotis
      
      Wow 15kg sandbag very impressive:)
Donna chiotis

Here are some of the things that went wrong during this workout for me this morning. I smacked my 2kg medicine ball into my head while doing the jump lunges, I ripped my ipod ear connectors out with the sandbag twice during the sandbag squat/lunge combo, I stopped twice during both mountain climber sets because I thought I had missed the timer and the Turkish jump up made me think of Maria in Turkey…

I am so proud I didn’t stop even though I was so frustrated and tired. We all have a choice and I chose to keep going to the very end…
- Vivi
  
  Never give up !! Nevertheless you had of what to irritate you !hahaha
- tee
  
  I once smacked my head with one of my dumbbells. It didn’t knock me out so I kept going!
  - Donna chiotis
    
    Ouch !!! How many kilos? I liked the fact you kept going, talk about dedication…lol
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

my scores: 10kg bottle swing
– 27, 28. crossed leg burpee on the floor – 9, 9. turkish jump up with
5kg bottle – 10, 10. sofa crab – 38, 38. foot elevated squat – 17, 17
(left) and 14, 16 (right) with 10 kg bottle. jump lunge & knee
crunch with 5 kg – 13, 12. Mountain climber at sofa – 101, 98. 10kg
bottle squat and lunge combo – 7, 7. 5kg bottle full body combo – 7, 7.
Sarah

Did this yesterday. Fun workout!! Here are my reps:
1. Sandbag swing: 30, 29
2. Cross legged burpee: 8, 6
3. Turkish get up (had to use hands): 7, 6
4. Crab (no ugi): 34, 37
5. Foot elevated squat (LT): 25, 25
6. Foot elevated squat (RT): 25, 26
7. Jump lunge & knee crunch: 9, 10
8. Mountain climber: 75, 84
9. Sandbag squat/lunge combo: 7, 7
10. Full body combo (no ugi): 5, 7
Anonymous

Did this great sweaty workout today with 6kilos sandbag. :)

1. Sandbag swing: 30,31
2. Cross legged burpee: 7,8
3. Turkish get up: 10,12
4. Crab (did like kick ups): 60,70
5. Foot elevated squat (LT): 23,25
6. Foot elevated squat (RT): 20,27
7. Jump lunge & knee crunch: 12,14
8. Mountain climber: 87,88
9. Sandbag squat/lunge combo: 8,9
10. Full body combo : 10,11
V.I.G.

So glad to see to see you…..

1. Sandbag Swing:25,25
2.Crossed Leg Burpee:15,15
3.Turkish Get Up:10,11
4. Crab ( toe touches) 28,24
5. Foot Elevated Squat, Left:25,25
6.——II————— Right:25,28
7.Jump Lunge & Knee Crunch:17,20
8. Mountain Climber:117,120
9.Sandbag Squat Lunge Combo: 8,9
10.Ugi Full Body Combo: 9,10
Monstrosity5

Killer fun! So glad to see a new workout and a great one at that – Yea!
SB Swing (used 16K/35# KB) – 32-32Cross Legged Burpee – 8-8Turkish Get up (12# ball) 9-9Ugi Crab 53-54Elev Foot Squat R 23-22Elev Foot Squat L 23-22J Lunge & Knee Crunch (12# ball) 12-15Mt Climber 70-78SB Squat Lunge (25# SB) 11-11Ugi Full Body (12# Ball) 6-6

Added 6 mins of Thrusters w/45# BB – 61
Vivi

2 olds workout for me
1/ Hot viral sweat wo
2/ Real hot Wo

I remember someone who asked for an exercise with which we feel abs really work. In the 1st workout “hot viral sweat” there is sumo push up with legs elevated and for sure you really feel your abs work ! ;)

Without forget 2 burpees for erin !<3
http://www.pure2raw.com Pure2raw twins

hope you guys have a great time in France! glad to have ur workouts back ;)
this one looks intense, which i love, but just do not have a fit ball yet. Just might have to break down soon and buy one.

Zuzana you look really great, as usually ;) thanks for always inspiring me to get fit
http://www.pure2raw.com Pure2raw twins

I suffer from trouble skin, my twin and I both do, it is very frustrating we eat a pretty clean diet, so love hearing that we are not alone ;)
- Jaraguadom
  
  oh, no! you are not the only ones girls!LOL
Sheldond

Slept all evening after this workout :)
http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby

Fantastic as always – glad you’re back! Does anyone else not have a Ugi ball? What do you sub for it – anything?
http://www.benjity.wordpress.com
http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby

Fantastic as always – glad you’re back! Does anyone else not have a Ugi ball? What do you sub for it – anything?
http://www.benjity.wordpress.com
http://twitter.com/MsGiginka Ms.Giginka

You punished me enough:)
1. 27/24
2. 9/7
3, 9.5/8
4. 38/32
5. 28/25
6. 26/26
7. 14/15
8. 70/72
9. 6/6,5
10. 7/7
Anonymous

guys im so proud right now:) I completed my first bodyrock workout in almost 2 months w/o modifications!!! I fractured my foot in two places at the end of june, and could do absolutely no working out on my feet!! I improvised like crazy, i did tons of pilates and ab work and towards the end i started using the recumberant bike and then real bike to regain my lungs and heart <3 so happy now

for the past two or so weeks my bones were "healed" but my foot was extremely atrophied and lost like all of its muscles. Ive been slowly building it back up, first i started jumping on a trampoline, burpees with step backs and calf raises instead of jumps. But today, i did my first burpee in 8 weeks!!!!!!!!!!!!!!!!! I dedicate it to Erin, even tho i could never imagine what she is going thru, i know what its like to not be able to bodyrock and how good she is going to feel when she does her first burpee.

here are my scores (i took it kind of easy, but no modifications)
swings (15lb dumbell) 28,22
crossleg burpees- 6,5
turkish jump up w/ 15lbs- 4,5
ugi crab- 20, 22
sidesquat l(15lbs)- 13,14
sidesquat R-14,14
jumplunge and knee crunch- 8,8
mt climber- 70,50
squat/lunge (15lb) 5,5
ugi fullbody- 5,5
- Patrick
  
  a trampoline? now that sounds like fun! congrats on getting back.
Anonymous

We are traveling with our 6 :)
ulla

Yes, you can. :-) It’s not as if they were gradually getting harder – they are ALL incredibly hard. You’d do better to pick any workout and just break it down to what you think you CAN do. For example, take today’s workout and do it as a mere bodyweight workout without all the extra challenges and the equipment. Adjust the intervals to 15/45 sec per round, or 20/30 sec or whatever you feel comfortable with, and go through the sequence just once. It’s actually quite easy to adapt these workouts to any given fitness level (I’m not that much of a pro, myself), and the Intervall Training has the big advantage that – if you cannot do more than 8 mountain climbers but pushed really hard – you’ve done quite a lot, anyway. The concept of Intervall Training itself helps adjusting to your fitness level.
Just don’t allow yourself to stop halfway through, tke care to warm up before you work out, cool down and stretch afterwards. Zuzana has routines on the site, just check them out and take it from there.
I hoped that helped a little.
And welcome aboard, and happy training. May the force be with you :-)
Maria Sweden

The first round should have been more scores (I’m stronger and I can do better damn it!). I couldn’t remember the exercises. Too many exercises Zuzana! Lol
Swings (10 kg) 26, 26Crossleg Burpees- 10, 9Prisoner Get Up – 4,5Crab (with jump) – 63, 70Foot Elevated Squat (10 kg) left – 23, 24 right -24, 25Jump Lunge and Knee Crunch – 12, 13Mountain Climber- 76, 73Sandbag (10 kg) Squat/ Lunge Combo – 5, 5Full Body Combo – 8, 9

Thank you! =) Glad you’re back!!! Hugs
Anonymous

8/30/11

I’m glad you guys are back!

This was hard even without the UGI…sweat was dripping off of me even during my cool-down! I subbed dumbbells for some of the UGI or sandbag moves.

20# dumbbell swing: 25-25
Crossed-leg burpee 9-7
Turkish jump up with 5# 6.5-6 (this was awkward…I need to retry with a med ball)
Crab – 37-31
Foot elevated (on a pillar base)+ 10# LT 19-20 RT 22-22
Jump lunge + Knee twist: 13-11
Mtn Climber 100-91
Squat Lunge combo with 20#: 6-5
UGI Combo (bodyweight only) 7-6

Followed with 4 min skipping & a burpee for Erin. Thanks!
http://www.facebook.com/profile.php?id=629555103 April Younger

Whoa! Upped the anti a bit and set my interval timer for 30 rounds of 10sec/50sec. At the end of round 2 I started to regret my over zealous decision, but made it through, nonetheless.

swings (12lb dumbell) – 30/30/27
crossleg burpees (8lb ball) – 7/7/7
turkish jump up (8lb ball) – 8/9/9
ugi crab – 35/41/42
foot elevated squat right (8lb ball) – 21/25/25
foot elevated squat left (8lb ball) – 21/27/27
jump/lunge and knee crunch (8lb ball) – 10/12/12
mountain climber – 100/106/102
squat/lunge (8lb ball) – 8/7/6
ugi full body (8lb ball) – 6/7/8

GREAT WORKOUT Zuzana and Freddy! THANK YOU!
Anonymous

Wow, that was tough, but an amazing “Sweat-everywhere”-Workout :D

Anyways, here are my scores:
1. SB Swing (9kg): 30 24
2. Cross legged Burpee (only bodyweight): 10 7
3. Turkish jump up (with 6kg weight): 10 10
4. Ugi Crab (only bodyweight): 26 33
5. Foot elevated Squat (left leg) w/ 9kg SB: 10 17
6. Foot elevated Squat (right leg) w/ 9kg SB: 17 19
7. Jump Lunge + Knee crunch: 9 (w/6kg) 10 (w/3kg)
8. Mountain Climbers: 40 (w/pilatesball) 74 (bodyweight only)
9. SB Squat/lunge combo (9kg SB): 6 5
10. Ugi full body combo (w/ 6kg weight): 5 5

+ healing Burpees for Erin!!!! <3

Mh, August is almost over…August went too fast :/

Enjoy your day!
Nice day to everybody!!! :)
Anonymous

Wow, that was tough, but an amazing “Sweat-everywhere”-Workout :D

Anyways, here are my scores:
1. SB Swing (9kg): 30 24
2. Cross legged Burpee (only bodyweight): 10 7
3. Turkish jump up (with 6kg weight): 10 10
4. Ugi Crab (only bodyweight): 26 33
5. Foot elevated Squat (left leg) w/ 9kg SB: 10 17
6. Foot elevated Squat (right leg) w/ 9kg SB: 17 19
7. Jump Lunge + Knee crunch: 9 (w/6kg) 10 (w/3kg)
8. Mountain Climbers: 40 (w/pilatesball) 74 (bodyweight only)
9. SB Squat/lunge combo (9kg SB): 6 5
10. Ugi full body combo (w/ 6kg weight): 5 5

+ healing Burpees for Erin!!!! <3

Mh, August is almost over…August went too fast :/

Enjoy your day!
Nice day to everybody!!! :)
tee

Hi freddy! could you change your statement when you are maintaining the site to say it’s under maintenance or unable to post at this time. I keep having a heart attack everytime I see that statement - this site has blocked you from posting! lol
http://www.facebook.com/people/Giulia-Gentile/541475523 Giulia Gentile

I just made it through this workout! I’m a fairly new bodyrocker and with all the great modifications I’m able to do all the exercises. I’m exhausted but feel great!!
http://www.facebook.com/profile.php?id=923751 Rori Alter

PLEASE HELP howwww do you do the turkish jump ups without hands?! I can’t! LOL
- Cindy
  
  I can’t do it either.For that reason, I just did regular Turkish get up with my 8 pounds DB. I think I do not have enough leg strength to get up.
- Donna chiotis
  
  You have to push up with force and really use your leg muscles to get you up. I found the first few difficult !! Very tiring exercise getting up and then the jump up finishes your legs off…
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

I am a couple of days behind because I was ill, but I was able to do this workout today and it was awesome ;-) I used my 10lb UGI, 30lb Sandbag and for the swings I subbed in a Kettlebell.
my scores :
SANDBAG SWING-36,35CROSS LEGGED BURPEE-9,9TURKISH JUMP UP-13 1/2, 13UGI CRAB-52,52FOOT ELEVATED SQUAT – LEFT-28,29FOOT ELEVATED SQUAT – RIGHT-28,30JUMP LUNGE & KNEE CRUNCH-17,16MOUNTAIN CLIMBER-110,115SANDBAG – SQUAT/LUNGE COMBO- 8,9UGI FULL BODY COMBO-9,9
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

I am a couple of days behind because I was ill, but I was able to do this workout today and it was awesome ;-) I used my 10lb UGI, 30lb Sandbag and for the swings I subbed in a Kettlebell.
my scores :
SANDBAG SWING-36,35CROSS LEGGED BURPEE-9,9TURKISH JUMP UP-13 1/2, 13UGI CRAB-52,52FOOT ELEVATED SQUAT – LEFT-28,29FOOT ELEVATED SQUAT – RIGHT-28,30JUMP LUNGE & KNEE CRUNCH-17,16MOUNTAIN CLIMBER-110,115SANDBAG – SQUAT/LUNGE COMBO- 8,9UGI FULL BODY COMBO-9,9
Cindy

I finally did it today. This workout is very tough but I love it
SSwing 34-36
CLBurpee 9-9
TUrkish get up with 8pounds DB 12-11
UGI C 32-47
FESquat L 32-38
FESquat R 31-37
JLunge15-15
Mt Climber 106-115
SSquat/lcombo 10-10
UGI Full body combo 9-8
Thanks Zuzana and Freddy for a powerful workout!
Anonymous

why doesn’t my profile picture show up when I leave a comment?
- Anonymous
  
  weird?? it showed up for this statement, but other coments i;ve left in the past few days doesn’t include my pic….weird
  - Carmen1vr
    
    I’m having the same issue……..maybe is happening due to the website improvements. Hopefully it’ll get solved soon =)
  - Carmen1vr
    
    I’m having the same issue……..maybe is happening due to the website improvements. Hopefully it’ll get solved soon =)
Jaraguadom

thanks for the tip tonia!:) I love etsy and that is exactly what i’m doing skincare wise, buying products from the site! but i will sure take a look at the one you suggested!:)
Jaraguadom

yeah! she was not kidding valerie!!:)
http://www.twitter.com/NightShayde Hazel

This.Is.Sheer.Brutality. I couldnt do the mountain climbers and crabs in the second round. Now excuse while I lie down quietly in a corner and wait for the pain to pass! :)
Vala

Such a great workout! Definitely one of my favourites!

Sandbag Swing – 28-27

Crossed Leg Ugi Burpee – 8-8

Ugi Turkish Jump Up – 10-8

Ugi Crab – 44-44

Foot elevated Sandbag Squat L – 23-24

Foot elevated Sandbag Squat R – 23-24

Ugi Jump Lunge & Knee Crunch – 13-13

Ugi Mountain Climber – 99-98

Sandbag Squat Lunge Combo – 7-7

Ugi Full Body Combo – 7-7

I really loved it and added 10 Pistols afterwards.

Zuzana, what weight did your sandbag have in this workout? I like trying to beat you, but I need to know your weights, otherwise I might use a much lighter weight and then beating you can’t be taken seriously ;)
My Ugi was 3kg (6.6lbs) and my bag was 11kg (24.25lbs).
Annie_B

~~My legs and hands are still shaking~~ Only first round I felt like I want to stop the timer :SThis workout is SO BRUTAL!!! Good thing I had breakfast 2 hours ago. Zuzana…it’s sucha great punishment anyway lol. Sandbag Swing (35 lbs. dumbell) : 31/30Crossed Leg Burpee ( 10 lbs. ball) : 8/7Turkish Jump Up : 12/11
Ugi Crab : 66/53……I did Kick up instead cos medicine ball is too small.Foot Elevated Squat (30 lbs.- L) : 17/24 ————-”—————-(30 lbs. -R) : 17/21
Jump Lunge & Knee Crunch : 13/12
Mountain Climber with Ball : 101/102Sandbag Squat?Lunge Combo (30 lbs.) : 5/7
Ugi Full Body Combo : 8/8So Happy that you guys are back !!! Thank you for taking us around the world burpee tour :) I’ll see you tomorrow!!! Thank you guys!!!
NU-nu Nour

THANK YOU dear Lendsey,, i found your post really helpful. appreciated allot.this is very sweet of you :) and i’ll definitely will try the facial steam baths ;)
fireflies

Good suggestions. Thanks!
BodyRocker_Bonnie

I somewhat hesitantly made a decision to try this one again today, and realizing it was just Brutus trying to talk me out of it I kicked him (as suggested) and really focused and beat all my reps by at least a few on each exercise from doing this the first time. What I’ve started to do recently is when I make a workout chart to record my reps I will write my old scores in parenthesis for each exercise & round before I begin so that I can be motivated to beat my last scores and that is really working for me. I can be just dying, but when I realize I’ve improved by even one rep its such a boost! After taking a short break I followed it up with a 10 minute “Ab Smasher” challenge I made up: a circuit of 20 hanging knee raises, 10 knee hug crunches, and 5 ball passes (passing ugi from hands to feet and back = 1rep). I only got through three rounds but it was fun.

Have a great Friday BodyRockers! :)
tee

hello!
http://aphrodiitee.deviantart.com/ Isidora

Wow i didnt use any weight and u zuzana still did more reps than me! :(
im covered in sweat right now i only changed the first exercise and the elevated squat

1. Monkey business push up with half squat: 13-12
2. Crossed leg burpee: 9-9
3. Turkish jump up 10-9
4. Crab leg lifts with jump: 50-40
5. Squat & side RIGHT leg lift: 23-22
6. Squat & side LEFT leg lift: 23-21
7. Jump lunge & knee crunch: 14-12
8. M. climber (with plastic ball) : 73-70
9. low jacks/back lunge combo: 10 – 14 (my timer stopped working so i did a bit more than 50 sec:) )
10. full body combo (with plastic ball) 7-7

oh and i took a few secs rest when i finished the first round.
Nicole Tmy

i am so immature… but at 12:11 it sounds like someone farted…hehe … yes i may laugh at that now but when i do this workout tomorrow it will punish for taking notice of odd sounds such as this.
Annalise

Hi folks,

Here’s my scores.

Sandbag swing: 29, 37
Cross legged burpee: 6, 5
Turkish Jump Up: 6, 4
Ugi crab: 22, 12
Foot elevated squat: 19, 19, 17, 22
jump lunge knee crunch: 8, 9
Mountain climber: 193, 103
sandbag squat lunge combo: 9, 10
ugi full body combo: 8, 5

whewwwww. awesome.

Thanks,
Annalise
Vala

Thank you Danka,
I eat avocados, coconut, butter from grasfed cows (there is more omega 3 in it), walnuts, no sugar at all, wholefoods and never skip egg yolks. Maybe my fat ratio is just not the best and I still need more good fats and less dairy fat. But sleep is an issue for me as well :p
I will have a closer look on my diet again, thanks!
Anonymous

I loved this workout, mainly because now I can do proper push ups haha. Might not seem like much but I was ecstatic last week to find out that I went from not being able to even do one to being able to do 10 in a row! So I could do a few of the crossed leg burpees without modification.
Lisa

I did this workout at the gym today, so I used the weighted Bosu Ball for the Ugi, and a 20lb dumbbell for my “sandbag”. My scores:
Sandbag Swing: 29, 31
Cross Legged Burpee (no ball): 8, 8.5
Turkish Jump Up (with weighted Bosu): 8, 7
Ugi Crab (on ball): 31, 33
Foot Elevated Squat (L): 15, 13
Foot Elevated Squat (R): 15, 14 (I found these really hard!)
Jump Lunge/Knee Crunch: 12, 11.5
Mountain Climber (on ball): 96, 92
Sandbag Squat/Lunge Combo: 7, 7
Ugi Full Body Combo: 5.5, 6

A great, hard workout!
Then I went for one lap around a dike near the gym with my husband, about 14 min. I considered it a bonus.
- Lisa
  
  I meant yesterday not today!
Gerrilee Schafer

so I took a week off while I moved..finally got the “workout”room clear enough to use yesterday, so did this this am….I am pretty wiped from moving, and the pig dog was howling pretty loud, but I finished it anyway.
1/SB swing 30 lb 28-27
2/ cross leg burpee w/upside down bosa ball 8-8
3/ turkish jump up, no weight, assist with hand to get up, lack the hip flexibility, 9-8
4/ crab kick ups with bosa ball 53-46
5/ right ft elevated squat w/30 lb SB 21-25
6/ left “ “ “ 22-24
7/ jump lunge/knee crunch w/10 lb weight 10-9
8/ mountain climber w/upside down bosa 98-102
9/ SB squat/lunge w/ 30 lb 7-8
10/ ugi full body combo w/ bosa ball 8-9

then I took the rest of the day off…went to the beach and floated for the afternoon. will do the let it go workout tomorrow.

thanks guys
Annebel Wind

Again forgot my scores where. And did put down the dat in my notes.. So do not know when I did this one.. but anyways, my scores:

1. Sandbag Swing round 1: 26 reps, round 2: 29 reps
2. Cross Legged Burpee round 1: 7 reps, round 2: 7 reps
3. Turkish Jump Up round 1: 7 reps, round 2: 6 reps
4. Ugi Crab (did normal ones with the jump) round 1: 50 reps, round 2: 44 reps
5. Foot Elevated Squat (left leg) round 1: 10 reps, round 2: 16 reps
6. Foot Elevated Squat (right leg) round 1: 18 reps, round 2: 16 reps
7. Jump Lunge & Knee Crunch round 1: 7reps, round 2: 8 reps
8. Mountain Climber (with my ball) round 1: 58 reps, round 2: 50 reps
9. Sandbag Squat/lunge Combo round 1: 12 reps, round 2: 12 reps
10. Ugi Full Body Combo round 1: 4 reps, round 2: 5reps

Thanx..
Laurie Skora

are you sure they have been deleted? It could just be that you have the comments listed to sort by popular now or something else rather than newest first… I thought that at first too until I saw there was an option :)
http://aphrodiitee.deviantart.com/ Isidora

Second try on this today, i did more reps that last time BUT i changed the intervals, i gotta say i enjoyed it like this ALOT more! that doesnt mean it wasnt intense, it was! I changed some exercises to just bodyweight exercises.

I did 2 exercises back and forward for 4 rounds 50/10. like this:

1#
Monkey business push up + half squat: 15-13
Crossed legged burpee(no ball): 9-9

2#
Turkish jump up (no weight): 11-9
Tricep leg lifts: 49-40

3#
Squat + right side leg lift: 27-22
Squat + left side leg lift: 26-20

4#
Jump lunge + knee crunch (no weight) 16-13
M.climbers (first round with plastic ball, second nothing) 60-63

5#
Backward lunge & low jump jack: 12-10
Full body combo (plastic ball): 7-7

My mom always works out with me and today my sister gave it a try. She stopped at the first round of the squat + side leg lifts. She felt she was gonna faint lol!
Then i went for a 40 min walk with my mom. :)
Anonymous

Hi there – we do post your comments – there is just a delay for moderation. We are still posting new BodyRockers – there is a pretty huge backlog which is why we have decided to add profiles and allow people to post their own stuff :)
kat

just completed this right now
sb swings 26 27
crossed leg burpees 8 10
Turkish jump ups 11 11
UGI Crab 20 21
Foot elevated sq L 15 16
R 16 18
jump lunge knee crunch 14 14
mountain climbers 99 90
sb sq lunge combo 6 7
UGI full body combo 8 8
plus
25 sb cleans
200 high knees with twist
10 Burpees for Erin
50 ball pass (ab workout)
done!! ready for shower!! thank you so much Z&F
- kat
  
  forgot to mention all these were done with a weighted stabilty ball (some of the scores were lower than the last one I did b/c I used the weighted Stablity Ball this time :)
MariaBjørgJepsen

I loved, loved, LOVED this workout! I did it on my holiday in Turkey, so I modified it to bodyweight only. Still a great sweat. Tomorrow I might try it with my 5 kilo ball.

1. Swing: 47-49
2. Cross Leg Burpee: 13-14
3. Turkish Jump Up: 14,5-15
4. Ugi Crab (Dancing Crab): 50-49
5. Foot Elevated Squat, L: 40-48
6. Foot Elevated Squat, R: 40-54
7. Jump Lunge & Knee Crunch: 26-29
8. Mountain Climbers (hands on low sofa edge): 120-134
9. Squat & Lunge Combo: 32-38 (I forgot the low jacks!)
10. Full Body Combo: 15-16

Thanks guys, I truly missed you all!
Love, Maria
- MariaBjørgJepsen
  
  Did it with weights today!
  
  1. SB Swing (15 kilo): 39-38
  2. Cross Leg Burpee: 14-13 (no ball, it rolled like crazy!)3. Turkish Jump Up (5 kilo ball): 13-134. Ugi Crab: 48-465. Foot Elevated Squat (15 kilo), L: 42-466. Foot Elevated Squat (15 kilo), R: 44-487. Jump Lunge & Knee Crunch (5 kilo ball): 23-248. Mountain Climbers (on a mad rolling ball):98-1009. Squat & Lunge Combo (15 kilo):8-810. Full Body Combo (5 kilo ball): 10,5-11
  - http://aphrodiitee.deviantart.com/ Isidora
    
    whoaah u r a beast! ive been missing seeing ur incredible scores lol! Today i did mission abs possible, great sweat there :D
    - MariaBjørgJepsen
      
      Hey Isidora ;) THANK YOU for your sweet comment, it warms my little humble heart a lot !!! Believe me, I missed you and the whole community a lot. I was only gone for 2 weeks, but it feels like ages ;) How are you?
      Love, Maria
      - http://aphrodiitee.deviantart.com/ Isidora
        
        Im pretty good thanks! how was your trip?
      - MariaBjørgJepsen
        
        Incredible! 13 days of sun, 35*C, pool, sea, balcony, sunsets, great food, cold drinks, relaxation, Turkish bath & massage, rafting and BodyRock bodyweight workouts every day :) Are you studying and/or working?
      - http://aphrodiitee.deviantart.com/ Isidora
        
        sounds like heaven!!! im at high school, though this week ive been on vacations cuz this sunday is the day of independence of my country (chile) but havent done much, just working out and playing ps3 lol.
    - MariaBjørgJepsen
      
      Hey Isidora ;) THANK YOU for your sweet comment, it warms my little humble heart a lot !!! Believe me, I missed you and the whole community a lot. I was only gone for 2 weeks, but it feels like ages ;) How are you?
      Love, Maria
    - MariaBjørgJepsen
      
      Hey Isidora ;) THANK YOU for your sweet comment, it warms my little humble heart a lot !!! Believe me, I missed you and the whole community a lot. I was only gone for 2 weeks, but it feels like ages ;) How are you?
      Love, Maria
Anonymous

Way before then :)
http://www.makavelina.webnode.cz Nina_CZ

This was so brutal I almost gave up after 1st round! (of course I would never do!) :D
My score:
1) Sandbag Swing 9kg – 28-25
2) Cross Leg Burpee (no ugi) – 6-5
3) Turkish Jump Up (3kg dumbell) 9-6
4) Ugi Crab (used sofa cushion) 26-26
5) Foot Elevated Squat R (cushion again) 17-18
6) Foot Elevated Squat L (cushion again) 18-17
7) Jump Lunge + Knee Crunch (with 3kg dumbell) 10-8
8) Mountain Climber (regular) 40-50 (killerrr!!!)
9) BackLunge + Jack combo with sandbag 6-6
10) Sumo Combo with 3kg dumbell 5-5

I am so covered in sweat, booo :D But I love it :) and I have nobody here who can have a problem with it :D
BodyRocker-Nathalie

Good morning BodyRockers,
This workout kicked my butt, I almost thowned up during the second half. That hasn’t happened in a while so it took me by surprised.
Here are my scores,
1.30,29
2.4,4
3.5,6
4.30,35
5.20,23
6.20,23
7.10,4 modified bc of throw up-ness
8.50,53
9.4,6
10.4,5

It’s weird but after that one “pause” I just got back in the zone. Go figure.
Thank you always, have a great day everyone :0
Marta

I didn’t do this one yet! I will do it tomorrow!!!
keep bodyrocking!!!
Anonymous

hi everybody i just finished1)45×2)22×3)20×4)55×5)33×6)33×7)20×8)70×9)20×10)16x……………………i see u soon petra london
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

Wow. I think this is one of the hardest BR routines EVER. And–the most fun! I love the ugi–or in my case, ugly–ball!

This time I beat most of my old scores, plus I also have an ugly ball that’s 10+lbs as opposed to 8!

sb swing: 31-29
cross legged burpee: 8-7
turkish jump up: 12-10
ugi crab: 36-31foot elevated squat on L: 20-22
foot elevated squat on R: 20-20
jump lunge and knee tuck: 12-11
mountain climber on ball: 57-60
sb squat lunge combo: 6-6
ugi full body combo: 7-7

WOOO HOOOO!!! Zuzana & Freddy, you’re the best! Freddy–feel better! xoxo
Anonymous

i did this one today…..so painfully brutal, and i love it!!
no major movement in scores, except the leg-raised squats. burpees and jump lunges were a little stronger, too.
it’s soooooo hard!!!
Anonymous

wow! if anyone’s on the fence about buying the ugi, do it, do it!! it’s completely different from whatever substitute anyone might think of. this was my second workout with it, and it’s 10 lbs instead of my usual 8lb medicine ball, and i thought i was really doing poorly, but i still kept my scores up, even beat a few!! i’m so excited. it was super, super hard, though. awful :P this was my third time:

sandbag swing:
22, 18
22, 16
22, 15

cross-legged burpee:
8, 6
9, 8
with my new 10lb ugi: 5, 6 (this one was the *worst*!:))

turkish jump-up
7, 5
7, 6
6, 7

ugi crab:
34, 32
32, 27
38, 31

foot elevated squat (left):
18, 16
22, 21
23, 27

right:
    20, 21
26, 25
26, 24

jump lunge with twisting knee crunch:
        10, 9
        11, 9
12, 12 !!

ugi climber:
    67, 65
        60, 60
73, 73 !!

sandbag combo
6, 7
6, 8
9, 9 !!

ugi combo:
7, 10
    6, 6
6, 6

it made my day, thanks zuzka, you’re awesome!!

plus 5 burpees and hugs for erin :)))
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

this workout is so &^%ing rough! I love it!
35 lb sandbag, 10lb ugi. My boyfriend did this with me, so we staggered it by starting one ahead of the other by 2 intervals. For the crab we did away with the ball altogether, and for teh elevated squats I used a pile of books. He used the outside steps. Oh–and for the mountain climbers I used a partially deflated soccer ball.

sb swing: 31-27
cross leg burpee: 9-6
turkish jump up: 13-10
ugi crab: 31-33
foot elevated squat L: 23-23
foot elevated squat R: 22-19
jump lunge and knee crunch: 13-12
mountain climber: 61-61sb squat and lunge combo: 5-6
ugi full body combo: 8-7
kat

Did this one this morning :) used a 20lb sb and 8lb ball
sb swing 37 39
crossed leg burpee 6.5 7.5
Turkish jump up 10 9
UGI crab 50 50
Elevated sb squats L 20 24
R 19 30
jump lunge Knee crunch 14 19
mountain climbers on ball 89 109
sb sq + lunge combo 6 6
UGI full body combo 8 9.5
plus
50 Bridges
5 Healing Burpees
40 Crunches :)
thanks Zuzka, Freddy and Gang ;)
Cindy

I did it today at the gym with 15 pounds on sandbag and 10 pounds medicine ball.
SB wing 38-37
Crossed Leg burpee 10-10
Turkish get up with ball 12-11
UGI crab 39-39
Elevated squat L 34-39
Elevetaed squat R 36-39
Jump lunge and knee cruch 16-15
Mt climber with ball 115-118
Sandbag squat/lunge combo 9-10
UGI full body combo 9-9
I followed this with the Omg sexy body workout (killer bodyweight workout)
Ready for the New Year, Wishing Everybody Health, happiness and Peace!
BodyRocker_Bonnie

Wow, went to do this workout tonight and my scores were coming along so badly…working out in the evening is almost always the pits for me. Then my knee started to give way on the 2nd round with the jump lunges and so I quit right there. But I carried on with my 100 Push Ups and Ab-Extras:

Push Ups:
20 Reptile
20 Feet elevated on chair
20 8lb rows to shoulder
20 Reverse on Dip Station
20 Elevated on Dip Station

Ab Extras:
5 sets of 10 dip station ab splits & (on floor) 10 alternating toe touches.

Will be careful the next few days with my knee!
- Gerri Lee Schafer
  
  Please be careful Bonnie, just went to this WO and I can see why your knees are soar….lots of side knee bending and the turkish get ups, lots of side torque stress….I just want to say that I don’t think it’s a good idea to do any squatting with your legs bent beyond 90 degrees. I know Zuzanna always does, I just don’t agree. It places too much stress on the joint, especially if you are doing weighted work. Don’t want to cause waves, just how I’ve always been taught to weight train. Great job on the push ups…..haven’t decided what I’m going to do in the am….maybe Isidora’s modified damn sexy body WO…will post..take care
  - BodyRocker_Bonnie
    
    Thanks Gerri Lee – - I think my knees were feeling a little weak because I did Give Me a Reason again on Thursday, and really gave it my all on all of those jump lunges. Had I been thinking, I would have stayed away from any of those today! Not sure what I will do tomorrow yet either. That’s always a bit dangerous, figuring it out over coffee. It’s better to have a plan in place for the morning…guess I have talked myself into going to figure it out now!
- Gerri Lee Schafer
  
  Please be careful Bonnie, just went to this WO and I can see why your knees are soar….lots of side knee bending and the turkish get ups, lots of side torque stress….I just want to say that I don’t think it’s a good idea to do any squatting with your legs bent beyond 90 degrees. I know Zuzanna always does, I just don’t agree. It places too much stress on the joint, especially if you are doing weighted work. Don’t want to cause waves, just how I’ve always been taught to weight train. Great job on the push ups…..haven’t decided what I’m going to do in the am….maybe Isidora’s modified damn sexy body WO…will post..take care
- Gerri Lee Schafer
  
  ps….if I waited to work out until the evening, it would never happen…gotta be first thing in the morning for me….before I wake up and realize what I’m doing to myself….LOL
  - BodyRocker_Bonnie
    
    I know…every evening workout I have is horrible. My energy is so different. I was like a wet noodle trying to do this workout this evening, I was like WHO ARE YOU?! I’ll be back at it in the morning and will be much happier.
    - Gerri Lee Schafer
      
      give the fierce friday one a try, short and sweet, good recovery WO
      http://www.bodyrock.tv/2011/07/01/fierce-friday-workout/

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