Can’t wait too do this work out tonight =)

Whoa, Freddie, you are hardcore. Ha ha. I’m glad your distress passed ;)

“I stopped on our trek through the narrow alley ways of Annecy’s old
town and bent to quench my thirst in it’s crystal stream – then spent
the next 48 hours huddled and shivering on the toilet. ”
 
Lol omg Freddy! Don’t you know not to drink the local water? ;)

I will be doing this workout either tomorrow morning or Friday. Can’t wait!

Hi everyone!

Freddy, you are hilarious! 
Good to know you are feeling better, that means you can get the new business running and I can invest me some in cleaning devices :)

I am starting a new wkout routine tomorrow, so I am going to get behind on my bodyrocks for a while – however once I get back to normal I have the goal to do all the BR wkouts I missedt and catch up with the schedule (I will love it)

take care!

Zuzana, I have a question. Do you ONLY do this one work out a day to stay so fit? I am wondering if eating right and doing just one of these exercises a day can really transform my body – or do I need to do more?  I would like to know if you do more in one day, what else do you do for exercise?
- Arielle

Aww I’ve just finished one of your older workouts (Hottie Body), so I’ll have to do this one tomorrow, which is not bad at all cos I have now something to look forward to!! :) Thanks!!

“Let´s kick Brutus in the nuts!” xD

This workout looks really simple and fun! Thx.

oh I noticed that Frederick also have a little workout with you by jumping on the bed:)

Regards, Carol

Rats!  Already did my leg training for the day and showered too.  I will have to save this booty blaster for Friday ;)  So you had a little Montezuma’s Revenge eh Freddy?  Note to self:  Stick with bottled water when traveling  :)

Nice to have you back!  This was a great short burst workout.  Sweat is pouring now after I finished.

Hehehe, Freddy. ^^ Feel better soon!

1 – Side Jump Lunge – 17, 18, 16, 15, 15, 15
2 – Pendulum – 28, 25, 23, 31, 32, 30 (the first 3 rounds I used a balance ball, but the wobbly thing was a risk to my form, so I continued the next 3 rounds on the floor. 
3 – Sandbag Clean (8 kilo) – 4, 4, 4, 4, 4, 3
4 – ugi Squeeze > modified into > Mini Pulsing Squats – 25, 28, 26, 26, 23, 25

Off to bed now. :D

Oh no, poor Freddy. Im sorry you had to go through that. Im glad you feel better though.
Side jump lunge 17, 19, 19, 20, 19, 19
Pendulum 27, 31, 30, 35, 28, 30
Dont have sandbag so I did bicep curls with 10 lbs each hand, 8, 10, 10, 9, 8, 8
Ugi squeeze 22,21,24,21,20,20
Thank you Zuzana and Freddy, stay safe on your travels, and have fun. God bless. Oh and dont drink anymore of that magic water. LOL

Oh no, poor Freddy. Im sorry you had to go through that. Im glad you feel better though.
Side jump lunge 17, 19, 19, 20, 19, 19
Pendulum 27, 31, 30, 35, 28, 30
Dont have sandbag so I did bicep curls with 10 lbs each hand, 8, 10, 10, 9, 8, 8
Ugi squeeze 22,21,24,21,20,20
Thank you Zuzana and Freddy, stay safe on your travels, and have fun. God bless. Oh and dont drink anymore of that magic water. LOL

Hi Sasha – we included body weight only modifications for each exercise in the tutorial for this workout and the last :)

just got done with this one….whew!

First sandbag kisses EVER…LORD! I’m gonna be getting some odd looks at work tomarrow!

Awwwwwww! Sorry to hear you were sick Freddy :(

Aw sorry to hear your water poisoning story, Freddy. Hope you feel much better now. Yikes, having tummy problem during vacation surely no bueno

Aaww man. Just looking at that fountain you could see that you would be ‘loosing some weight’. Sorry to hear about your mishap, but glad to know you’re alright. I am sure Zuzana took good care of you! 

holy crap… Freddy looks HOTTTTT in that pic… 2 beautiful people together… *sigh*….

My profile is not available anymore…….what happened :’(

I also have it set as my homepage!! isn’t is motivating!! I’ve been doing the workouts but have a hard time with consistent.

lunge w/ 4lbs ball: 18 20 20 21 21 21
pendulum: 33 37 42 47 48 49
jump squat: 12 12 12 13 13 13
ball squeeze: 20 20 22 23 26 26

great workout.  did this while watching The Mummy with Brendan Fraser..yummy!
Love Weisz as she says that she is proud to be a Librarian! I raise my book up high to her.

Hi guys, thanks for new workout! :)

I just wanted to say that I made a small tool to search for bodyrock workouts from archive – http://fitness.litealloy.ru/workouts/tags . I created it for myself, but maybe it will be useful for someone else too (information about workouts is not full yet, but I’m working on it).
 

Could you just answer me Zuzana or Freddy to a question which stay in my head without answer, about your diet plan ;)
You talked about drink green tea, and no more coffee, WHY ?
I drink coffee without sugar or milk, so no calorie.
In a diet what is the impact of green tea instead of coffee ?
Thanks to give me precision about it. <3 Kiss

this was such a killer on my legs!!!  I pushed so hard…still didn’t come close to some of the scores posted on here.  Used 2 5lb hand weights for the lunges, bodyweight for pendulums, did the jump squat that was demonstrated in the video for the sandbag clean, and used my stability ball for the ugi squeeze.  I did this workout twice, (24min) for an extra challenge!

Side Jump Lunge: 16,12,12,11,10,10   12,10,12,10,12,12
Pendulum:              28,19,19,20,20,20  20,24,27,26,26,32
Sandbag Clean:     6,8,9,8,8,7               8,9,8,9,8,8
Ugi Squeeze:          14,17,15,15,13,13   12,14,15,11,17,17   

Just finished this one….phew…and not bad after being up since around 2 a.m. with an 11 month old that apparently thought it was morning rather early….’lil stinker!!! 

Anyways, here’s my scores:
1) Side Jump Lunge  – 17, 17, 18, 17, 17, 16
2) Pendulum - 30, 29, 32, 33, 32, 32
3) Sandbag Clean – 6, 6, 6, 6, 6, 6
4) Ugi Squeeze - 28, 31, 31, 33, 31, 33

I used my homemade 8 lb. Ugi ball and my duffel bag filled with 30 lbs. of weight for the cleans.  Awesome workout!

Hope you’re feeling better Freddy…..I think we’ve all had a ‘weight-loss’ experience at least once in our lives……sometimes it’s so easy to forget that you’re not at home when you’re away from home……kind of reminds me of that part in the Sex in the City movie……always funny when it happens to someone else….

I made this 36 rounds and 18 mins and added 2 more exercises…
Side Jump Lunge w/12# Ball – 18-18-19-19-19-19Pendulum 40-40-40-40-40-42Clean w/45# Barbell 7-7-8-8-8-8Ugi Squeeze w/12# Ball 25-30-36-36-36-36AddedSit ups 14-14-16-15-15-15Pull ups 8-8-8-8-8-8

Hi everyone!!!
So I’ve been bodyrocking for 2 weeks (5 times a week) now and it’s been great, I’m still struggling with the food, I looove sweets and chocolate.. so it’s been a little hard to forget about them, but I think I’ll get there! …
so today without the equipment this is what I did : 
Side jump lunge = 24 24 25 28 25 24
Pendulum = 29 19 29 27 39 40 
Sandbag Clean  = 13 12 12 11 11 11
Ugi squeeze = 15 14 16 20 20 24 —> (variation without ugi was a hard one) 

I love all of your workouts Zuzana and Freddy, they give me a lot of energy for the day :D 
I have to get my equipment soon!!! 

Hi guys!!!!! great workout
please can you answer a question that I have been asking it but maybe you doesn’t check it, I want to know what happend with fruits?? are we aboiding it on this diet plan?? or what?? I am a fanatic of fruits, so I want to know if I keep eating them everyday or not??, and how much of them are good??
PLEASE ANSWER TO ME :) FREDDY OR ZU!! 
my score:Side jump lunge = 17 16 16 16 15 15 (with my sandbag but with less weight)
Pendulum = 39 31 40 36 44 33 (no ball)
Sandbag Clean  =   4 5 6 6 7 6 (with sandbag)
Ugi squeeze = 32 29 33 28 28 26 (without the ball so I did the vertion without it and it was hard too!)

I am sad, because last year I lose weight but too much, (unhealthy) , so this year I started to eat to gain weight and working out, and it works! but last week I go to the balance and I feel that I gain too much weight! I don’t feel good to myself so I want to lose a little bit that I gain but my family is worry about me because maybe I can go to the extreme and lose too much, some advice guys??

thanks I love you!!

Just finished my shower !!
SO my score for this fun one is:
Side jump lunge (6kg) 24.26.27.26.28.27
Pendulum : 50.52.51.54.56.57
Sandbag clean (10kg) : 7.9.9.8.9.9
Ugi squeeze (5kg) : 41.43.40.44.43.46

And after I did:
- Red hot Wo
- Bang bang Wo

Enjoy your day BR
<3

I used no equipment at all:
Side jump lunge 19/20/20/22/20/23Pendulum 40/40/40/40/40/39Vertical leap 8/8/8/8/6/8Mini squats 20/21/20/20/20/22<3

What I love about the BodyRock concept is that Zuzana and Frederick are sporty, healthy, but they also love their family and their pets, they are open minded, and they travel extensively – always showing how inquisitive they are about the beauties of the world. They also added now on the website a “spiritual” path to BodyRock with Diana’s chronicle. Sometimes,  I noticed that some people think because you are sporty you are super compartmentalized in your life; that you are “obsessed with your weight”, that you have a limited social life because you don’t like to go out and eat, that you are not interested in cultural events, etcetcetc. I heard and read that many times and it always made me  wonder why on earth sporty people are seen like being obsessive and so narrow minded, just because they make their body move and fight the fat! Like if this meant they have no brains and no intelligence, and no friends. Fred and Zuzana are proving the exact opposite – and so do we bodyrockers. BodyRock RULES!!!

Short, sweet and awesome! My scores:

side jump lunge w/bosu: 20-20-20-16-18-18
Pendulum w/ bosu:  44-43-44-42-44-42
SB Clean (13kg):  9-9-8-7-7-6
Ugi Squeeze (no ugi):  37-38-35-34-31-36

for the last one i pushed my hands against the opposite knee.  it didn’t have the weight of the ugi, but i really felt it in my inner thighs.

thanks for the workout!

Thank You! A 12 minute workout!

Just did this one after running around tidying the house, laundry etc.
Ran up and down the stairs 10x as my warm up and did a few stretches.

1. Side Jump Lunge with 8lb. medicine ball: 18-18-19-18-18-17
2. Pendulums with hands on medicine ball:  37-37-39-40-40-36
3. Sandbag Cleans: 6-6-6-7-6-6
4.Ugi Squeezes (no Fit ball, used my hands as resistance): 22-27–32-28-31-29

4x 100 skips (10 second rest between intervals) Starting to be able to skip much faster and tripping less over the rope.

Full body stretches.
One burpee for Erin.

For me it was hard workout because my back hurts because I was yesterday in the garden..lil a bit tending :D and my score is not so good as it could be but workout was intense for me a lot
1 25,13,24,26,24,27
2. 36,25,20,25,27,30
3. 4,3,4,3,3,4
4. 34,30,23,30,26,25

Hi Guys,

Freddy, for some reason I get the same effect from local water, just not to that extreme! :-)

But, if you think about it the pipes are old and bacteria grows inside and unless your exposed to it on a regular bases you’re not equipped with the adaptions that protect  you!

Probably you could now drink from it and have no effect, but I’m willing to bet you won’t!  :-)

Take care,
–Chris

Great workout…again!
My scores:
Side Jump Lunge 15.15.16.17.17.16 (with 8 pound medicine ball)
Pendulum (regular) 23.30.38.36.37.35
Sandbag Clean (with 8 pound medicine ball-regular sandbag squat) 8.13.15.15.15.14.14
Ugi Squeeze (with 8 pound med. ball) 25.23.28.32.35.39

Thanks for another great one!

nice ending quote Freddy. lol

I just finished this, i did it without equipment, i only used 1 dumbell of 3kg and i added one more exercise from an older workout of yours fit hotties rock.

1. Side lunge jump (3kg) 45-42-44
2. Pendulum: 77-72-60
3. Jump squat: 27-22-22
4. Sumo squat squeeze: 57 – couldnt count the rest 
5. Santana lift: 16-16-16

:)

hi guys!  great workout, you weren’t kidding about cardio!  I used just bodyweight for side lunge and pendulums, 2 ten lb weights for cleans, and small stability ball for squeezes.

side jump touch lunge – 23, 23, 24, 18, 20, 21
pendulum – 38, 37, 32, 35, 36, 37
20lb cleans – 3, 4.5, 3, 4, 4, 4
ball squeeze – 24, 20, 23, 24, 25, 23

20 seconds is not much time for cleans! lol 
I was really glad when the last round was on, I was really breathless!  took a 5 min walkaround to get air then did “somewhere I belong workout!”  which was definately a lot harder than I thought it was going to be.  trying to hold the knee for 5 seconds was really hard!  I managed 24.5 sets.  I wasn’t trying for speed but trying to concentrate on really good form,  which I didn’t do! but I tried too!  lol

glad you are feeling better freddy!

not at all hahahaha

Just received my Gym Boss interval timer in the mail. Body Rock day one :)

Awesome results, Sarah!  You should be SO proud of yourself!!  Welcome…..and all the best on your BodyRocking journey!  CHEERS!  -Team Canada!  :)

Did this one tonight and loved every minute of it ;-) I used my 10lb Ugi and 30lb sandbag
my scores
1)20,21,20,19,19,19
2)46,46,46,46,45,45
3)7,7,7,7,7,7
4)34,34,35,33,33,35
Thanks again for yet another awesome workout. Wishing you all an amazing night!

Hey Anaho I lived 12 years in Geneva Eaux Vives!!! So many great memories there!! Hope you BodyRock for the whole city!!! 

hi

I also had some knee issues when I first started, not severe but annoying!
I recommend not jumping too much or at all depending on your knee issue.  step it rather than jump.  slowly increase the intensity.  perhaps don’t do squats too low, and don’t add weight until you can do these exercises fully without aching or pain.  and sometimes slow and under control is better than fast!

So awesome workout – THANKS !!!! :) Side Jump Lunge (6kg bookbag): 17,18,18,17,19,18 Pendulum (hands on bookbag): 47,42,45,43,44,46 Sandbag Clean: 6,7,7,8,10,10 Ugi squeeze (6kg bookbag): 30,32,33,32,32,34 

47!

1. Side Jump Lunge:42,50,67 no weight(my back hurt)
2.Pendelum: 60,55,50
3.Sandbag Clean:10,11,10
4.Ugi Squeeze:52,50,50

Great workout:)

Poor Freddy! But it is a very funny story.

Phewwwwwwwwwwwwww!!!! This one was quick, effective and wiped my a$$…or quads should I say? I am dripping in sweat right now….and I am happy to say I let EVERYTHING go in order to give my best to this workout. I had to modify the Sandbag clean and the Ugi sqeeze because I’m staying in a hotel with my girls back to school shopping. Here are my scores:

Side to side lunge jump: 20,18,17,17,19,21
Pendulums: 30,24,21,30,38,37
Jump ups (sandbag clean): 10,10,10,10,9,11…man my legs were on fire!!!
Quick squat pulses (Ugi squeeze): 24,23,24,24,25,26

Time to shower then off to do 3 of my favorite things…food, fashion and shopping with my 3 beautiful, fun and UHmazing daughters…

Thanks guys for another goodie!!! Happy travelling to you both,
Tammy -( Team Canada)

I’m super proud to say that despite starting chemo last Tuesday I was able to complete this workout yesterday morning! I’m hoping to get through today’s burpee challenge too and will continue to bodyrock through my treatments as best as I can. Thanks as always for the workouts!

side jump lunge (using a 15lb kettle bell instead) – 13, 15, 17, 17, 18, 18
pendulum (using a medicine ball) – 38, 38, 39, 38, 38, 39
sandbag – 5, 6, 6, 6, 6, 6
ugi squeeze (without the ugi) – 26, 24, 25, 27, 28, 27

you guys are babes.

Hi there,

after a long time I have the time to check in, and to write my scores…(the whole summer I was doing some old workouts…)
I just did this one and my scores are:

1.side lunge jump                       24-22-22-21-21-22
2.pendlum                                 25-26-31-34-34-39-35
3.sandbag clean                         8-8-8-8-8-6
4. ugi squeez (with basketball)      21-20-20-20-20-24

I thought that I would do much worse,so I am proud of myself…

kisses to you all

phew…really felt this one in my lower back…still tired from moving….getting settled into my new work out space
1/ side jump lunge w/10 lb weight 22-22-22-21-22-22
2/ pendulum w/fitness ball 37-36-36-34-35-34
3/ SB clean w/30 lb 7 all the way through
4/ ugi squeeze using fitness ball 33-31-33-33-32-32

Forgot to put my scores on the site.. So will do that now. dit this one the 1st of september:

Scores:
1) Side Jump Lunge, with weight :  15, 14, 15, 16, 13, 11
2) Pendulum :  35, 36, 35, 35, 35, 33
3) Vertical leap: 9, 7, 6, 7, 5, 9
4) Mini squat, leggs wide appart: 24, 28, 30, 26, 25, 25

Thanx guys!

I revisited this one today with modifications : instead of clean sandbag i did rows and I add an exercise pick ups at the end. So I did 30 round 10×20 !!
My score is
Side jump (6kg) 23.24.24.25.25.27
Pendulum : 54.53.54.56.57.56
Rows 10 kg : 21.23.25.25.23.25
UGI squeeze (5kg) 40.43.47.45.45.46
Kick ups : 35.37.34.36.30.38

great one if you want to try ! ;)

I am catching up on you guys :)

Scores:
1. Side Jump Lunge: 31-36-37-36-37-36
2. Pendulum (hands on solid “basket”ball): 50-50-50-50-51-50
3. Sandbag Clean, 15 kilo: 7-8-8-8-9-9
4. Ball Squeeze, 5 kilo: 42-43-45-43-46-48

Love, Maria

Here’s my scores from today.

Side Jump Lunge Sandbag: 21, 23, 20, 25, 17, 16
Pendulum Ball: 37, 41, 36, 47, 38, 50
Sandbag Clean: 8, 9, 9, 9, 7, 6
Ugi Squeeze (5kg sandbag): 30, 25, 20, 25, 32, 35

Some of my scores were higher than last time.

Thanks,
Annalise

hello i just done it,1)129×2)150×3)58×4)175x……………petra london

10/16/11
side jump lunge with 8# dynamax ball 20 20 19 15 14 15
pendulum 26 28* 35* 24 22 28 (*not on ball these rounds)
deadlift + squat (clean sub) with 15# dumbbells (30# total) 6 6 5 6 5.5 5.5
ball squeeze 32 26 28 21 27 26

followed with another 12 min workout
10/50sec 12 rounds of:
High Knee Jump Rope (I’m suddenly weak in this!) 102 88 86
1-leg bridge lef lift with foot on fitball
LT 25 25 18
RT 32 22 21
Fitball pass (abs) 11-14-18

Thanks!
 

Just finished!  I feel pumped up!  I did this one on 9/1/11, and I always make it a point to write down on my journal the highest rep for each exercise so I have something to beat in each interval.  And it really works–I beat all of them except the ugi squeeze, but that’s because I used to do micro squeezes, and now I do them a little larger–mini squeezes, like Z does them.  :)  I also notice that the second time I do a workout, especially one that I don’t find to be a toootal wipeout, I find it harder the second time.  I think that’s because the second time around I know my form better and know how to make it challenging and keep with it and not cop out!  

10lb ugly ball, 35lb sandbag.  I also used a partially deflated soccer ball for the pendulums!  Made the balance more challenging. :)

side jump lunge: 19-19-18-16-18-18
pendulum: 42-42-39-33-39-39sb clean: 6-6-6-6-6-6
ugi squeeze: 31-30-29-28-29-32

Have a wonderful evening (or day, morning, depending on where you are)!

This one is so much fun and fast :) I did beat some of my scores from back in September ( ).

Scores:1. Side Jump Lunge: 38-39-40-41-41-42  (31-36-37-36-37-36).2. Pendulum (hands on solid gymball): 51-53-54-53-53-52  (50-50-50-50-51-50).3. Sandbag Clean, 15 kilo: 9-9-10-10-10-9  (7-8-8-8-9-9).4. Ball Squeeze, 5 kilo: 47-44-40-53-54-54 –> I had to change to mini squats today, because I hurt my bare thighs from squeezing my hard gymball! (42-43-45-43-46-48).
Love, Maria