Sep 5 2011

Bad Girl Workout

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

Hi BodyRockers,

We are back in Prague and enjoying the rainy melancholic weather. We are staying in a very nice attic apartment with more than enough space for my workouts, but unfortunately not enough light for shooting a video. We did our best to take at least a few pictures of the exercises. Freddy had to climb up on a beam to get far enough away from me because the only light place in this apartment is right in front of a window. I couldn’t help myself laughing when he was trying to figure out how to get back down :) That reminded me of my childhood actually and I am sure that most of you guys had the same exact experience – do you remember climbing up on a tree and then being stuck up there because you didn’t know how to get down? Climbing up just seems so much easier.

Another question for you BodyRockers – when was the last time you climbed a tree? Do you even remember? I don’t do it as often as I used to because it’s kind of weird to see almost a 30 year old ”girl” climbing a tree for no obvious reason, so I always climb on a cherry tree or an apple tree to collect fruit just to have an excuse for climbing.

Enjoy today’s workout!

Zuzana & Freddy

Workout Breakdown

Time: 18min.Workout Type: Interval trainingExercises: 3
  • High Knees (with Jump Rope)max.reps
  • Sandbag Squatmax.reps
  • Knee Raises (on Dip Station)max.reps

Get your gear for this workout here:

Instructions:

Today’s workout is 18 minute long Interval Training. You will set you Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. The 10 second rest interval is just enough to write down your reps and your goal is to complete as many reps as you can during each 50 second interval. This workout is a circuit made up of 3 exercises. You will repeat this circuit 6 times in order to get 18 minutes of solid training. The exercises are High Knees, Sandbag Squat, and Knee Raises on the Dip Station.

Skipping (high knees)

My reps: 120, 114, 116, 117, 109, 112

Sandbag Squat

My reps: 23, 20, 20, 20, 19, 19

Knee Raise on Dip Station

My reps:

19, 20, 19, 16, 18, 17

P.S. Let’s not forget to do a Burpee for Erin! She did a video update for us from the hospital. You can read about Erin here and show her your support by writting a nice comment, email, and doing a Burpee for her after each workout.

Erin – hospital update #1

Erin – hospital update #2

Freddy Climbing Up to the ceiling to get a shot.



Around The Web
  • Lisa

    Hi Zuzana and Freddy! I think I might be the first person to comment today! Yay! Looking forward to doing this workout. Thanks again for all you guys do for the Body Rocker community. I have been following your workouts since Feb 28/11. I am almost at my 100th workout…love it love it!

  • kat

    YAY I did this workout just a little different was going to post what I did on your fb page when I noticed this :) here is what I did
    1000 high knees with rope
    50 stability ball ab choppers
    20 leg raises with stability ball
    20 hip raises on stability ball
    10 toe touches
    50 knee raises different variations (20 regular, 10 left side, 10 right side, 10 v lift)
    10 Burpees for Erin
    20 SB/SQ leg lifts
    7 ninja jump tucks
    10 prisoner get ups
    10 surfers :) 
    thanks Zuzana and Freddy.  I think I will grab the sb again and push out another 50 sb squats :)

  • Bohdanam

    Hi guys.
    When you left for your trip I decided to start over , with your first exercise ever and so on . Today I did “The O face workout ” from december ’09. Missed your new workout by 30 min. But I have something to look forward to on Tuesday:).
    I’ve been with you guys before you started putting out regular workouts in October ’09.
    This is a longest time I’ve sticked to something( I’m talking about exercise of-course, I do brush my teeth every day , I promise;)  on very regular basis .
    Love you and THANK YOU!!!!!!
    Bohdana

  • http://www.twitter.com/zsukam zsukam

    Hi Guys!

    Really nice to see Erin, I pray for you, and do a burpee!!  Be blessed!

    I’ll do this workout tomorrow, God Bless Zuzana & Freddy too! Love you all :)

  • Maria Sweden

    Hi Erin! Nice to see you and hear from you.  It almost feels like I know you because I think about you every day when I do my wo. I’m doing my Erin burpees like a maniac. ;) Hope you can go home soon and get the sleep you’re longing for. Hugs!

  • http://ladneslowa.wordpress.com/ Dorota T.

    Erin! Nice to see U, You’re so beautiful, really! :) Take care and be sooooo strong for yourself. I keep my fingers crossed and do a burpees every day even if it’s only a little sign of my thoughts. 

    Zuzi and Freddy- thanks! Have a nice time and weather which makes You so powerful. :)

  • Anonymous

    So happy to see a new workout! Thank you! :) 
    I love your workout videos, but I’m kinda thrilled to see instructional pictures, I missed them, and they are amazing!! :) Especially the one with Freddy! ;)
    Enjoy your stay at Prague. :)

  • Kellie

    Erin, I hope you’re doing well and continue to. Don’t let anything get in your way. Cancer is a nasty thing :/ Took my dad from me and I hope your family won’t ever have to feel that. <3 I will do a burpee for you when I do my workout tonight for sure. Stay strong.

  • tee

    chinup bar works, two chairs, stools, off floor, treadmill bars etc

  • Anonymous

    Hi Guys,

    Erin has been in my thoughts and I’ve continued to do 10 to 20 burpees every workout for her wellness!

    –Chris

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    12 x 10/50
    HIGH KNEES (WITH JUMP ROPE) [no rope]: 153, 154, 145, 157
    SANDBAG SQUAT: 22, 22, 22, 27
    KNEE RAISES (ON DIP STATION): 27, 25, 24, 15

  • Christeec

    I will do this workout tomorrow, but I did the best burpee I could for Erin just now. Keep fighting, I dedicate my workouts to you. And I know the hospital you’re at right now–you really are in the best hands there. <3

  • Hege Vindstad

    I’m missing these workouts so bad right now because a week ago I got a really bad infection in my small intestine and had to go to the hospital to get it removed… After the operation there were complications. I had an allergic reaction to the medicines I got, so at one point I thought I was going blind! My eyes were burning and I couln’t keep them open or see clearly for three days, so they had do keep me in the hospital for observation several days afterwards.
    Before this happened, I kind of celebrated being a BodyRocker for 6 months after august 26 by starting doing all my workouts over again -beating my personal bests + doing 20 minutes of skipping after each workout until I got sick. The plan was to kick it up a notch and work out EVERY DAY from then on… So I’m a bit depressed not being able to work out for a long time now, and I can already see my muscle tone dissapearing… (Maybe it’s all in my head, but still…)I don’t exactly feel strong, not being able to use my abs when leaning backwards of even sitting down in my own car; my arms has to do all the work for me.I can’t do leg lifts on the dip station or even stand in plank position now! Feels ridiculous… But it also has opened my eyes to how important the core is and how every part of the body works together to do those moves! And how strong I was before this operation.But the scar on my stomach must heal, and I’ll keep you, Erin, in mind!
    I just had an infection, you deal with cancer!
    And in those videos you look great! You’re positive and dispite the sickness you look strong! A true fighter and an inspiration! I bet you’ll be Bodyrocking real soon!
    Best wishes from Norway :)

    • Anonymous

      Hi Hege, 

      You’ll be back at it in no time and being inspired by Erin the strongest bodyrocker in the world is great!  Muscle can be built again and you will be just as strong and wiser.  The core is the center and the whole core!  Abs are nice, but never forget the lower back is just as much the center!

      –Chris

    • http://ofdreamsandseams.blogspot.com/ Katja

      Hege, you poor woman, what a story to go through! I had a similar one, though much less dramatic. I had to go to the hospital with TERRIBLE stomach pains and amazingly high fever and stayed there a whole week until they figured out that I had salmonellae poisoning. I know what you went through, also mentally, not knowing what will come out of it and all. But for the physical part of it – I promise you will be back in shape fast enough – be SURE to give your body enough time to heal first, that is the most important thing. Health is more important than nice muscles, after all. You will be terribly sore after the first two or three workouts, but after that, almost all will be back to normal, I promise! And now to Erin, who is going through much more – that her outcome will be just as positive as ours!

  • http://www.facebook.com/profile.php?id=196604256 Brooke Nicole

    Hi Zuzana and Freddy! 

    I did this workout, but because I don’t have the dip station, I did reverse crunches instead.

    High Kness w/o jump rope
    77, 70, 81, 70, 65, 70

    Squat w/o Sandbag
    20, 23, 19, 22, 20, 21

    Reverse Crunches
    19, 20, 18, 15, 15, 17

    Using my polar heart rate monitor I burned 192 calories. =D

    • http://www.facebook.com/profile.php?id=196604256 Brooke Nicole

      oh yeah I did a burpee for Erin as well!!

      LOVE BODYROCKER BROOKE

  • Jeeplover01

    Erin, I just wanted to let you know that you are a huge inspiration to me, every time a workout gets tough , I think of you and your fight, and I can always push through the rest. I wanted to let you know that I do a burpee filled with love and strength and support every day after my workouts, sometimes throughout the day if you cross my mind, I pump out another one, I also have my 8 year old son doing them for you and your family too. Lots of love to you.

    And Freddy looks awsome up in the rafters!! lol …you guys rock!!!

  • tee

    hey guys!  what gorgeous beams in the apartment!  the light highlights your tan.  good climbing freddy!
    as for trees I climb them at least every spring and fall.  we have pear trees and a couple of them are on hilly ground and I can’t use a ladder so I have to climb in them every spring to prune them and in the fall if I want the pears! I’ll be doing this workout tommorrow, having a rest day today!

    hi erin!, glad to see you up and about! and great guns!

  • Pamela

    what a lovely post! I climbed a tree with my best friend this summer :) I’m 17 haha. It’s why I love having guy friends– they’re up for anything!

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    Just did this workout. I love working out in the cool of the evening, makes it sooo much more bearable here in Florida.

    1) High knees skipping: 130, 134, 132, 132, 132, 140
    2) Sandbag squats: 21, 23, 24, 23, 22, 23
    3) Knee raises: 22, 22, 20 21, 20, 23 (ouch!)

    Followed by 10 burpees for Erin and a nice BBQ dinner, happy Labor Day to all the American Bodyrockers!! :)

    Erin, wishing you all the best, and your arms are awesome girl!

  • Lydia

    Hola Amigos,

    Thanks for posting an update from Erin…Erin you look beautiful and strong! Will pray for you & your family during this journey y’all are on at the moment. Turn those cars (traffic outside your window) into bodyrockers- and invision all of us doing burpee’s for you everyday in hopes and wishes for an amazing recovery for you…a warm embrace to you.

    Best,

    Lydia

  • Lydia

     you can do leg raises or sit- ups as a substitute for no equipment. hope that helps!

  • Donna chiotis

    Great to hear and see an update on Erin, thinking of you and your family <3

    1.High knees with jump rope 160/139/134/130/123/147
    2.Sandbag squat with 10 kilos 27/27/29/30/31/32
    3.Knee raises 23/25/23/25/25/25

    Heartfelt burpee for Erin !!!

    • MariaBjørgJepsen

      You ROCK that rope, honey :)

      • Donna chiotis

        Why thank-you sweetie:) Looking forward to reading your amazing scores and posts:)

  • Maria

    It’s so wonderful to see Erin’s update! Erin, please make sure you never lose hope or stop eating! I volunteer at a cancer center in NJ and the volunteer’s #1 focus is giving patients proper nutrition. Great to see you’re strong and active :) I’ll continue to pray for you and your family. I’ll be doing this workout first thing in the morning.. just did the It’s So On Right Now! Workout.. I like to go out of order lol

    Question for BodyRockers – I’m going to put a motivational workout quote on the wall in my basement (workout area) to keep me going and focused on my goals..  Do you guys have any favorites?? I kind of like these two but I’m open to hear others:

    Pain is temporary. Quitting lasts forever – Lance Armstrong

    It’s a Lifestyle – Train like there’s No Finish Line

    Thanks in advance! :)

  • Jaraguadom

    Erin! Sooooo happy to see you!!! Great arms btw,LOL! OMG, you are so brave and it was so nice of you to make this video…Please, keep fighting, you are going to overcome this and i believe so more than ever now that i saw you here!! I admire you so much, I pray God to keep you and your family strong in this difficult time..I respect you and wish you nothing but the best!! I had been dedicating my burpees to you, even tough i don’t think mine are as good as your son’s!:D he’s good!!

  • Annie_B

    Hi Bodyrocker Erin :) I’m sooooo happy to see you!!! You’re always on my mind. Honestly, you inspire me everyday to live strong and don’t give up when things get tough. I’ll continue doing 10 burpees for you every workout. Wish you and your family all the best. Take care :)
     ~~Ann~~

  • Anonymous

    Can’t wait to do this one. Love all the exercises

  • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

    Hey Bodyrockers, I finally was able to jump back on the BodyRocking bandwagon today! I’ve been studying for this MCAT and I finally have a chance now to start working out again. I dropped out of shape fast (was dropping fat by eating healthily, but also lost a lot of fitness level.) I missed the butt-kicking soreness too.

    But now I’m back, and I’m ready to take these workouts on! (Or at least go until I can’t move anymore, heh.) As one of my “non-New Year’s resolutions” I’m going to shove workout time back into each day, no matter what (unless it’s rest day, maybe :P.)

  • Haben

    Erin, you’re a stranger to me and yet knowing your story gives me such tremendous strength. Your message, whether deliberate or not, is subtle but strong; even through the rough patches of life there is a peaceful view to be held if you just look for it.

  • Anonymous

    Hi Guys,

    For those who don’t have a dip station try lying with your back on the floor knees bent with a weight between your knees.  Touch your toes to the floor raise your knees to where you thigh is vertical and repeat.  Want more challenge than that?  Straighten out your legs and put the weight further towards your ankles.  This is sort of like a ball pass, but you never pass it to your hands.

    I just climbed a tree the other day!  I don’t care if it has fruit or not, but it’s sure nice to pick some delicious apples and eat one while up there!  Seriously don’t worry about what people think you’re up to or you wont be doing any fun and crazy things when you turn 50, Zuzana!  I’ve had a few times when getting down was harder than getting up.  And I once fell from a tree because I overestimated the strength of a limb. 

    Take care,
    –Chris

    • Anonymous

      I use a pull-up bar for this exercise, but I think it’s obvious :)

      • Anonymous

        Hi lightalloy,

        Are you being a smarty pants?  Sure you could just use a pull-up bar or or a corner counter top or some chairs or a walker o even the dip station,  but then you wouldn’t be really getting full service out of your workout mat would you! :-)  Besides it’s the prefect exercise to use that Ugi Ball with!

        –Chris

    • http://www.makavelina.webnode.cz Nina_CZ

      I don’t know if it is just me, but I think regular leg lifts, with legs extended, are even more challenging on my abs than knee raises… :D

  • Annalise

    Hi,

    Love to the rockers and Erin.

    High knees: 204, 163, 150, 204, 204, 200
    Sandbag Squat (5 kg sandbag): 22, 20, 23, 24, 22, 28
    Knee Raises: 36, 31, 35, 42, 31

    Thanks,

    Annalise

    • http://ofdreamsandseams.blogspot.com/ Katja

      Whoa, those are crazy good scores! Congratulations!

    • Vivi

      Wooo!! Amazing score! I push really hard to do 140rep with jump rope so more than 200 that recovers from the impossible for me !!!

  • Anonymous

    Hi – just follow along each day. If there is a new post then do that workout. If not then select one of the older routines. It’s really just about jumping right in. Make sure that you keep track of your scores in a journal – or here on the site in the comments :)

  • V.I.G.

    Greetings to Erin, I will do burpees for you, you are amazing….

  • Anonymous

    Hi – there is always a delay for moderation :) When we relaunch the site we are working on having a better commenting system – it’s something that I am working on right now :)

    • Anonymous

      Hi Freddy,

      I hope the new system will allow the association of older posts to the owner of them.  I couldn’t figure out how to claim CL and Chris_L posts so when someone replies to them I don’t see this at disqus’ Dashboard.

      Take care and thanks,
      –Chris

    • Anonymous

      Hi Freddy,

      I hope the new system will allow the association of older posts to the owner of them.  I couldn’t figure out how to claim CL and Chris_L posts so when someone replies to them I don’t see this at disqus’ Dashboard.

      Take care and thanks,
      –Chris

  • NU-nu Nour

    Eirn my dear you are a very strong person,, i so admire your strength and positiveness, you are an inspiration. best wishes for you to be the healthiest and happiest you can ever be :)

  • Vivi

    My score for this one is
    High knees Jump Rope : 140.140.136.130.131.144
    Sandbag squat (10kg) 33.32.31.34.34.35
    Knee raises : 28.26.28.26.25.31 (I did them with 2 chairs but the top of the chairs back is squared, what a pain for hands!! I always had to stop because of it …. :S  )

    After this one I did “Sexy Shape shifter Wo” very good one for legs & butt !

    Erin you are really the most inspiring bodyrocker for all of us. You’re so strong, even if tired, you ROCK my dear. Much love for your family and your children <3<3
    We're all with you !!!!!
    I'm done but 10 burpees for you !!!

    • Donna chiotis

      I did the knee raises with two chairs also and they were curved shape and they created pain in my hands. I had to stop also, should of wore my gloves…

      • Vivi

        I have gloves too. But even with them, it’s uncomfortable :( I don’t have others chairs so I should create something to put on it, in foam something like that.

  • V.I.G.

    1. High Knees Jump Rope:120,124,119,122,105,106
    2.Sandbag Squat:19,18,18,18,19,18(8 kg sandbag)3.Knee Raises:22,19,19,18,16,19 
    Burpee for Erin

  • http://ofdreamsandseams.blogspot.com/ Katja

    Hooray, the 50 sec. intervals are back!! I needed that, as well as the jump rope high knees, one of my VERY least favorite exercises.
    But I am so thrilled to be back – I had salmonellae poisoning this summer and spent a whole week in the hospital until they figured out what was wrong with me. I’d like to state that my bikini figure in my vacation afterwards was mainly due to bodyrocking though, and NOT the miracle diet similar to your wonder waters from France :-)
    For all of you frustrated about having to take a break for injury or whatever reasons – if you were in great shape before, you will be back in great shape again much faster than you might think.
    And now lets all burpee for Erin!!!

    116 109 109 107 95 111
    20 18 20 20 19 17
    20 19 16 18 14 18

    I’m pretty happy about those scores and think I am almost back in the shape from before.

  • pstania

    Hi Z&F  and  Erin
    I am so happy we have update on Erin journey the best medicine is be positive and you have it Erin.You look good.I do burpee for you and it make me feel good to.Please let as know how you do.
    I did this workout it was hard
    1)Skipping high knee:114,109,105,97,113,120
    2)Squat whit 14 kg bag:22,20,21,22,21,24
    3)Kneeraise:20,18,19,18,1,8,21
    The last round I give my all I look like I have gast shower after cool down I did burpee for Erin.
    Thank you Z&F you take this side  to next level I love the support and positive your side share I am not in to the chat sides like(facebook etc) becouse some people can be very rude.But I do have you facebook page on my bockmarks becouse ther is only good thinks to find.
    Thank you so much and enjoy yours stay in Prague.

  • Hege Vindstad

    Aaawh, thank you guys for your support! You’re so nice… :-)

    Wow, Katja; two of three MONTHS? That’s a long time… But you guys are right, health comes first after all :-)

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

    always burpees for erin!!

    every workout i’m picking lately has sandbag squats, so i was a little..unmotivated. instead i did the one leg squat where you switch legs at the bottom:
    skipping high knee: 128, 118, 114, 110, 115, 100
    one-leg squat with switch:  9, 9, 10, 9, 9, 9
    knee raises: 23, 23, 25, 23, 24, 25

    it was awesome! thanks!!

  • Anonymous

    Erin, i am so happy to see an update from you. You are  an amazing, strong and beautiful woman and also a huge inspiration for me. Wish you and your family all the best.
    Here are my scores  
    High knee with jump rope 135,138,138,138,138,138
    Sandbag squat (7kg) 17,18,19,18,17,18
    Knee raises  25,24,22,23,22,21

    I have never climbed a tree, i’m really scared of  height. But know that i have 2 toddlers i might gone learn that, cause my little one is like a monkey she like to climb in everything. 

    Have a good day all.

  • Monstrosity5

    I seriously thought I might die on this one.  But since I didn’t, here’s what happened.  I made this 25 rounds of :50/:10 and added 3 exercises – so it was 5 rounds of everything.  Here are the scores…
    High Knees w/JR:  114-114-128-123-127
    SB Squat (25#): 26-29-28-27-26
    Feet to hands (on pull up bar instead of knee raises):  15-15-16-13-15
    KB Snatch R (w/35#/16K KB): 15-12-13-12-12
    KB Snatch L: 15-12-13-12-12
    Thanks for the always amazing workouts!  I’m toast – but feeling great.

  • Isabelle G.

    Hey hey, everybody!!
    Good Tuesday morning!  Just finished the workout.  I still can’t write properly, because of all the knee-raises (with my chin-up bar)… my hands and fingers are dead.  (Not to talk about my abs).
    It was good, hard, and I’m still sweating like crazy (it’s so hot in here!)
    My scores:
    #1.  skipping: 136-125-124-110-129-127
    #2.  sandbag squat: 23-21-23-23-22-23
    #3.  knee-raises (with the chin-up bar): 18-19-20-19-17-19
    (O.k. now, it’s time for a good and filling breakfast.  Oatmeal… I love it.)

  • http://twitter.com/IttyBittyImpact Tonia

    Oh Erin. You are so amazing. First of all, you’re gorgeous. Don’t bother with wigs- you’re stunning. One of the few women on this planet that can pull off the shaved head look. Second, NICE BICEPS!! Wow.

    You amaze me. Your drive, your attitude. Huge cyber-hugs to you!! I burpee for you and send you healing thoughts and prayers.

    • LOUIE

      ERIN, YOU ARE AMAZING, STUNNING, AND DEFINITELY GORGEOUS! I BELIEVE YOU WILL WIN THIS BATTEL, KEEP YOUR MIND YOUR BODY & SPIRIT IN THIS FIGHT … AND WHEN ALL IS  SAID AND DONE IRIN, YOU WILL BE THE CHAMPION! GOD BLESS YOU… 

  • http://twitter.com/IttyBittyImpact Tonia

    Oh Erin. You are so amazing. First of all, you’re gorgeous. Don’t bother with wigs- you’re stunning. One of the few women on this planet that can pull off the shaved head look. Second, NICE BICEPS!! Wow.

    You amaze me. Your drive, your attitude. Huge cyber-hugs to you!! I burpee for you and send you healing thoughts and prayers.

  • Anonymous

    I love Erin’s updates!  Can we continue to see those please!  I wish her the best and pray for a speedy recovery! MUAH!

  • AudraG

    Thank you for posting Erin’s updates :)  I want so much for her to beat the cancer and anyone else out there fighting through life’s struggles to stay strong.  Bodyrock is such great therapy for the mind, body and soul! 

    On the other hand, I can’t remember the last time I climbed a tree.  A true photographer will do almost anything for the best shot they can capture.  I like how you captured Freddy up there, Zuzana.  I would like to have seen a video on how he got down lol.  I’ll be back to conquer this workout tomorrow as I did the burpee challenge already.

  • Jenn

    I did a burpee for Erin.   

    It has been a few months since I climbed a tree.  I’m 36 years old, and I don’t care what other people think- climbing trees is fun! 

    I’m skipping this workout today.  I have a bad sunburn on my upper back & shoulders, so no keeping a sandbag there!  I just went running instead.  It was raining, and the cool rain felt soothing. 

  • KIMBERLAKE93

    Welcome Tonja!!  
    Freddy is right, just jump right in!  Definitely keep your journal and write down your results here on the site!  Good Luck with your BodyRocking journey, all the best!!  CHEERS!  :)

  • KIMBERLAKE93

    Amazing results girl!!!  You should be soooooo proud!!  Congrats!  :)

  • Annebel Wind

    Hi everyone,

    Erin, its nice to see you in the video.. your so positive, I really admire you for this. I wish you all the strength in the world to get true this. You are in my thoughts!

    The workout was great! I got a nother jump rope. I used one made of rope first, now i have a plastic one, like the one you use Zuzana. It’s so much easier!

    My scores:
    High knees with jumprope: 103, 104, 103, 101, 110, 105
    Sandbag squat 10kg weight: 19, 14, 16, 20, 16, 16
    Knee raises (lying down + butt lift): 20, 15, 14, 20, 15, 15

    So proud of my high knees, i was terrible, but now I know this was part just the jumprope I was using.. Soooo happy! :D

  • Annebel Wind

    Oh and the tree climbing.. As a child I climbed everything.. lampposts, alley’s, and trees offcourse.. I was kind of a monkey.. But a girl one, because i also climbed everything wearing a dress, pantyhose and shiny shoos.. So i did have a angry mother once and a while.. ;D   I am 27 now, so do not climb trees anymore.. Maybe i will try some day, just for fun..

  • Anonymous

    If you are passionate about something make no excuses!  Climb that tree, fruit or no fruit.  I have climbed several trees this summer with my kids.  I’m 42.  Just do it!  LOL!!

  • KIMBERLAKE93

    Zuz, I don’t know if I’ve EVER climbed a tree…..  :(  ….even as a child, I really don’t remember.  My memory is just awful but I think I’m right on that one, kinda feel deprived!  LOL
    Erin, I must say the first two things I thought of when seeing your video was “WOW…you look healthy”…looks like you’re doing good and……”Omg…..your biceps are gorgeous!  I’m jealous!!”  You look sooooo great, sending you “Burpee Prayers” daily and sending you lots of happy, healthy, strong vibes!

    Started with my 5K run, 5 daily Burpees-…sending thoughts and prayers to the Belak family :( and then I tackled this workout…. (I’m NOT impressed with my results at all as of late, does anyone think it has any bearing on the fact that I run first then do the workouts?  I do rest in between for a good 15 minutes or so but I feel like my resutls aren’t up to par as of late :(  Any thoughts….anyone?)
    My Results:
    High Knees (no rope)= 136/140/130/110/112/100 
    SB Squat (25 lbs.)= 20/15/15/16/15/15
    Knee Raises (on pull up bar)= 17/15/14/12/14/12
    I have no grip gloves and no proper Sandbag (I made my own with weights and bags of rice in a gym bag) so I felt most of the workout in my forearms rather than anywhere else…..sooooo strange  :/

    Have a great day y’all!!
    CHEERS!  :)

    • Anonymous

      Kimber…..your scores are fantastic! What are you talking about?!? LOL……..

      • KIMBERLAKE93

        Thanks…but no Tam, they’re not. When I’m doing the workouts lately, I just “FEEL” different. Like I’m maxed out or can’t push myself more, body feels ‘done’ and I’ve noticed it/realized it in my results lately. It could be due to the running, I don’t know….

  • Anonymous

    Erin, glad to see you again! You are such a strong, beautiful and positive woman – I am so impressed! Since the first post, you are in my thoughts and I do healing burpees for you every day!!!! bless you and your family!! YOU ROCK, GIRL!!!!

    Today´s workout was great. I was really out of breath.
    Anyways, here are my scores:
    1. High Kness w/ JR: 90 120 113 110 111 110
    2. Sandbag Squat (9kg): 22 20 20 18 20 20
    3. Knee Raises on the dip station: 21 20 18 18 17 21

    and, of course, burpees for Erin!!!

    I think I never climed a tree :(  Maybe the next challenge? ;) that would be fun!

  • http://twitter.com/MsGiginka Ms.Giginka

    Hi I did this workout few minutes ago it was nice workout but I should do less squats because my croup hurts now so … but never mind..it will be good :)
    1. 116,111,91,102,109,101
    2. 25,30,29,25,20,26
    3. 20,21,17,18,20,18

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

    This was a calorie burnin’ funfest! My scores are below and I did my burpees for courageous Erin as well ;-)
    (I used a 30lb Sandbag)
    1)134,130,139,140,112,140
    2)26,24,24,24,24,24
    3)28,26,26,25,26,26

  • Bohdanam

    It feels it is 100 Fahrenheit ( 40 C) in Laguna Beach ,Ca
    first school day and hottest one yet ( after yesterdays cold rainy storm), crazy weather!
    So with no air-conditioning this workout was brutal!!!! loved it
    137 129 128 127 140 140 no jump rope
     28   28   26   25   24   26     35 lbs sand bag
     30   31   28   27   27   30
     and 1 B for E
    thanks guys and enjoy your doggies:)

  • Hammockhunny

    Hi 
    I badly damaged my foot about a week ago and broke a bone as well. I have not been able to the full workouts without modification, which is cool, and then the swelling was so bad I just didn’t do anything. I do have to say though that I have modified my 1 burpee for Erin to a cross one leg burpee as I am unable to bend my foot at the toes yet . . . ouch!!! …and jumping up with one foot from a burpee is also a good challenge!

    I am going to try most of today’s workout!! …so excited!

    YAY ERIN!!!! Here is your 1 burpee!!! 

    BodyRocker Anastasia in Toronto

    • Sara_hare

      I’m having foot trouble as well (toe), but I managed a one-legged burpee for Erin too! 

  • Anonymous

    Typing with one hand while holding little one…
    workout in order:
    168,140,138,140,150,142
    21,21,24,27,25,27,30
    23,22,27,25,27,30

    My dad died of brain cancer when I was 12. I can relate to the struggles that come with something so catastrophic as Cancer. Please know that defeat is only as strong as your weakness. hang in there girl!

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

     did this workout today after taking some time off.. I know that exercise is great for stress but when I’m stressed I shut down.. something I’m working on.. I had to fight the urge to puke and was so shaky I had to sit down for a few.. I didn’t think I’d be able to finish and a couple times I almost quit, but then I thought of Bodyrocker Erin and that gave the me the strength to push through.. She is such an inspiration!!
    my scores~
    HK w/skipping~ 97,74,90,45,78,75
    Squats w/12 lbs weights~ 20, 19, 17, 16, 17, 14
    Knee raises~ 23, 20, 17, 18, 14, 17

  • RuthE

    I did this workout today, but because I don’t have space, I jogged on my treadmill(using the incline) instead of jumping rope. I can truly say that it was very hard for me. I will probably do this again tonight.

  • http://www.youtube.com/user/CreativeMinds212 Kaydea

    I’m very happy to have found this great community, I’m constantly inspired by all of you, it’s not just about exercise, it’s a lifestyle and a way to celebrate our passion for life and our inner growth and strength.
    Erin I just want to let you know that I’m sending you lots of positive energy and love, you’re gorgeous!
    A big hug

  • Anonymous

    We are traveling for a bit but we will be visiting LA again soon :)

  • Anonymous

    We will be using the dip station for the rest of our stay here in Prague and then again don’t worry – it’s part of our BodyRock kit :)

  • Anonymous

    We actually have a lot of fun putting names together – after almost 600 videos it can get a bit challenging. Thank god for Cosmo covers lol. I’m not even kidding.

  • Anonymous

    Hi Jeff,

    I don’t know what Zuzana’s bag has in it so don’t know it’s weight, but a sandbag has a long tradition in the gym and the Ultimate Sandbag comes in several sizes allowing up to something like a hundred pounds in a bag.  I currently use mine at about 45 pounds.  If you can do this workout with something like 90 pounds go for it!

    –Chris

  • Anonymous

    you may not have had lots of light, but the pics are gorgeous…the lights and the shades and Maestro Freddy with finding the perfect angles…fantastic job ! I even like these pictures better than the ones shot in lots of light. I think the natural light always looks better than the artificial one.

  • luffyxd

    OMG Zuzana… You’re crazy… what a workout…. I love it!  It’s truly intensive and I’m sweating for just completing 3 rounds of it…. Perhaps I didn’t finish it because it was just that hard or it may have been my one-week break … regardless of the reason, I can imagine zuzana looking at me (sternly) and shaking her head at me because of my lack of persistence!!!  so… I promise i’ll get back into shape and routine… :) 

    Here are my reps:
    high knees: 80, 68, 70
    sandbag: 17, 12, 15
    high knees with dip station: 20, 15, 18 … 

    like other body rockers, I too created the dip station with two chairs… the equipment becomes pretty tough on the wrist… but i think with time, we’ll gain some wrist strength~ :) 

    Thanks for the post as always~  Look forward to your new ones soon :)

  • http://twitter.com/IttyBittyImpact Tonia

    Great workout!! I didn’t have a dip station so I did this instead:

    Sit upright with your butt on the ground/yoga mat.  Place your hands at your sides for stability but do not put weight on them. Raise your legs off the ground, straight in front of you, parallel to the floor. Bring them into your chest, bending your knees. That is one rep. Straighten them again to start over. Really works the abs!

    My scores:
    High Knees (w/out jump-rope): 130, ? (lost track), 146, 130, 129, 121
    Sandbag Squat (w/ 20 lbs): 20, 22, 17, 17, 18, 18
    Knee Raises (variation, on the floor): 25, 29, 20, 26, 22, 22

  • Cindy

    HIgh Knees (no rope) 122-118-118-112-116-116
    Sandbag Squat-10 pounds 30-30-30-30-30-30
    Star Crunches 19-18-17-17-14-14
    Great workout!

  • Cindy

    HIgh Knees (no rope) 122-118-118-112-116-116
    Sandbag Squat-10 pounds 30-30-30-30-30-30
    Star Crunches 19-18-17-17-14-14
    Great workout!

  • Anonymous

    Looks like everyone is having their challenges, some harder than others. Freddy having to channel Tarzan and Erin going through chemo.

    I’m glad you didn’t fall Freddy!

  • Anonymous

    Can’t remember exactly when I last climbed a tree, but it was a long time ago. I think I was in my 40′s.  I do recall it was much harder than I remembered it being as a child. It was a cherry tree, why would you climb a tree if there wasn’t a reward for your effort!

  • Elena Ioan

    Hi! It’s been a long time since I’ve bodyrocked… Got a ankle injury a few weeks ago, from running (training for a 10km run)… But I’m back! Here’s my scores:
    High knees (no jump rope): 113,116,136,136,135,138
    Squats (no sand bag): 20,22,24,22,23,24
    Knee raise:20,20,20,21,20,22
    And as I wasn’t bodyroking for such a long time, I did 3 burpees for Erin!! I’m sending you all my positiv toughts! :))))

  • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

    The Bad Girl workout beat me hard. I am still walking funny from the intensity.

    :P

  • Zouzou

    Erin You are such an example to all of us: brave, strong, and head up. You are beautiful, and I do not have half of your biceps. Yeah! keep strong and fit! Thank you for showing a little bit of NYC too, it as very nice. Burpee for you, always. 

  • Zouzou

    I used to climb on a tree when I was a child, and then when I grew a little older too. It was in the park of our house in France…and it was one specific tree I was in love with. Would love to climb a tree again!!!

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

    Erin, you are an amazing woman and wonderful mom!!! I try to send all my good energy to you while doing a burpee for you.

    my scores for this workout:
    high knees with j.rope – 78,
    74, 94, 104, 94, 71.
    squats with 10kg – 18, 19, 19, 19, 18, 17.
    knee
    raises – 17, 16, 17, 15, 16, 15.

  • Anonymous

    Hi Dani,

    I’m not sure I understand what you write.  The exercise I suggest is the leg raise with bent knees with the added weight to help mimic the difference in orientation.  What Zuzana is doing used the weight of the legs to work the abs more effectively than just the leg raise offers. If I was a beginner I would do it without the weight.

    Attached is an image of the move.

    –Chris

  • Jace Daley

    Erin, keep it up, keep strong. you are doing great. our prayers and thoughts are still with you and I believe in you. I urge you to follow the diet that my mom gave you, it really works, she is living proof.
    All my best.

  • Christine Bastien

    I did this workout yesterday, here are my reps!
    High knees w. jump rope: 102, 102, 102, 100, 106, 101.
    Squats with 8 lbs dumbells: 20, 19, 20, 20, 20, 20.
    Knee raises: 20, 20, 20, 20, 16, 17.

    Today it’s po-po-po-poker face workout!

  • http://www.makavelina.webnode.cz Nina_CZ

    Oh Erin, it is so great to see you smiling! You look amazing and your bodyrocking bicep is AWESOME! :)) I am sending all my positive thoughts to you, and I will dedicate todays workout to you! :)

    My internet connection sucks, so I wasn’t able to write my scores online yesterday, but I did this :) so here it is:
    1) Highknees with Jumprope – 110-108-119-100-96-116
    2) Sandbag Squats – 22-23-20-21-22-20
    3) Knee Raises with Dipstation – 20-18-17-14-14-13

    First completed workout in my new apartment! :) It is a lot smaller than the old one, but I can perfectly do my workout here, plus it has higher ceiling than the old one, so I can jump rope even better than before. The only downside is that it gets REALLY hot here, I have HUUUUGE windows and they are on the South side, sun is shining here all day and it really feels like being in a glasshouse, it is so hard to breath and sleep, so breathing during the workout is very hard and challenging. As a girl from mountains I am used to lower temperatures, I am suprised that Prague is so much warmer… :) And also, I am not able to mount my pullup bar here, I have the one that you can extend to the doorframe, I had a metal doorframes in my old place, so it was fine, but this apartment is sooooo beautiful and luxurious, it has wooden doorframes (well, it is not a real wood, haha, more like a laminate), and it is so soft and it would break it immediatelly. I tried to put it in, but it doesnt work, I can hear the cracking sound as I am extending the bar, and I really do not want to break the doorframe :( So I have to figure out another way to practice pullups… :(

    The tree climbing thing is funny – I spent last weekend with my family (mom, aunt, uncle, grandma, grandpa, cousins), and me and my cousin (girl) were talking about good old times when we were little kids and we were climbing one tree that is near their old house and we were wondering if we are still able to do that. So next time we meet we plan to go there and try it :) I loved climbing trees and it is true – it is always easier to get up and hard to get down… to bad life works the other way around :D

    • Anonymous

      Hi Nina,

      Maybe you need to add some reflective shades to the windows if possible.  Here is a DIY curtain design : http://www.instructables.com/id/Heat-blocking-curtains/

      –Chris

    • Anonymous

      think of it like that yoga you do in a really hot room! its like a work out and a half with all that sweat!!

  • http://www.makavelina.webnode.cz Nina_CZ

    Oh Erin, it is so great to see you smiling! You look amazing and your bodyrocking bicep is AWESOME! :)) I am sending all my positive thoughts to you, and I will dedicate todays workout to you! :)

    My internet connection sucks, so I wasn’t able to write my scores online yesterday, but I did this :) so here it is:
    1) Highknees with Jumprope – 110-108-119-100-96-116
    2) Sandbag Squats – 22-23-20-21-22-20
    3) Knee Raises with Dipstation – 20-18-17-14-14-13

    First completed workout in my new apartment! :) It is a lot smaller than the old one, but I can perfectly do my workout here, plus it has higher ceiling than the old one, so I can jump rope even better than before. The only downside is that it gets REALLY hot here, I have HUUUUGE windows and they are on the South side, sun is shining here all day and it really feels like being in a glasshouse, it is so hard to breath and sleep, so breathing during the workout is very hard and challenging. As a girl from mountains I am used to lower temperatures, I am suprised that Prague is so much warmer… :) And also, I am not able to mount my pullup bar here, I have the one that you can extend to the doorframe, I had a metal doorframes in my old place, so it was fine, but this apartment is sooooo beautiful and luxurious, it has wooden doorframes (well, it is not a real wood, haha, more like a laminate), and it is so soft and it would break it immediatelly. I tried to put it in, but it doesnt work, I can hear the cracking sound as I am extending the bar, and I really do not want to break the doorframe :( So I have to figure out another way to practice pullups… :(

    The tree climbing thing is funny – I spent last weekend with my family (mom, aunt, uncle, grandma, grandpa, cousins), and me and my cousin (girl) were talking about good old times when we were little kids and we were climbing one tree that is near their old house and we were wondering if we are still able to do that. So next time we meet we plan to go there and try it :) I loved climbing trees and it is true – it is always easier to get up and hard to get down… to bad life works the other way around :D

  • AudraG

    No rope, no sandbag.  Changed it a bit for more of a plyo effect.  My legs were way to sore to add any weight as I did my heavy leg training on Monday already and I do not want to be too sore to train them again on Friday.  They are my lagging body part lol.  Also used my pullup bar for the knee raises which was difficult for me because my grip kept slipping.  Gotta work on that :)
     
    High Knees:  169/150/156/160/150/167
    Jump Squat:  34/24/25/21/21/28
    Hanging Knee Raise:  20/20/15/13/12/18

    + healing burpees for Erin!

    I pushed really hard on the last round because I was thinking of Erin and channeled some strength to get me through as she’s not giving up and neither will I.

  • Anonymous

    I really need to pay better attention.  I set my timer for 30 second sets instead of 50. IDIOT!  Well, it was still a good workout.  My scores:

    high knees:  82-87-85-87-82-87
    SB Squat:  17-16-17-15-16-19
    Hanging Knee Raises:  18-17-17-17-16-17

    I will listen next time, I promise!

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

    Bad scores for me! 
    High knees w/ jump rope – 66-59-66-61-62-54
    Sandbag Squat – 23-21-21-21-22-23
    Knee Raises from pullup bar – 15-13-14-14-11-13

    Thanks Z&F, thank you for your continued commitment and support. x

  • BodyRocker_Bonnie

    Erin, thank you so much for sharing your updates, I hope that you will post some more videos when you can.  You are beautiful and you are so strong.  We are all pulling for you.  I think of you often.

    My scores for this workout felt sluggish.  I’ve been sick with a cold but I gave it a go, hoping that some good movement would help snap me back:

    High Knees (no rope): 120, 102, 80, 108, 90, 117
    SB Squat (22lbs):  17,17,18,17,16,17
    Hanging Knee Raises:  20,19,18,16,13,14

    And 5 burpees for Erin :)

  • tee

    just did this one today! I still haven’t got the hang of high knees, and I got a new rope.
    high knees – 51, 56, ?got interrupted, 48, 57, 50
    squat – 18, 14, 17, 16, 17, 19
    knee raises – 12, 17, 16, 20, 18, 19
    burpee for erin!
    then followed with crazy monkey workout 20 sets

  • Eleni Greekteach

    I was hoping for an Update from Erin!  Check out Burpees For Erin on facebook and post a video or photo of doing a burpee for Erin!

  • Katie

    My biggest Brutus is a rainy day… rain, rain, go away! 

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

    High knees no rope 141, 136, 142, 127, 123, 120
    Sandbag squat using 12 lbs. 20, 21, 20, 19, 21, 21
    Knee raises 20, 21, 21, 18, 18, 18
    Thank you for the awesome workout. Seems so easy but it lets you know pretty quick its not.lol

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

    I just did my burpee for Erin. Erin you are in my prayers and I hope you continue to feel stronger every day.

  • Mary Lou

    I did this one yesterday and am just getting around to posting now.
    high knees: 107, 101, 90, 92, 90, 84
    squat: 19, 17, 19, 18, 16, 17
    knee raises: 28, 28, 26, 27, 27, 28
    I did the sandbag squats without ‘wobbling’ to one side! One leg was always stronger than the other or my balance has just always been horrible. THAT was really great to see and feel!

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I wanted to do this workout today, but I couldn’t once again because I am still sick. I have been sick for three weeks now. I get better and then worse again, ugh. So, I have decided to do a ten day juicing fast. I went to the supermarket today and bought tons of fruits and vegetables. I need my immune system back! I miss working out some much. I just haven’t had the energy. So, I am resting when I can, just like Z & F advise :) I hope to be back soon!!!!

  • Janessa Reimer

    Hey! so i did this workout in the morning which was quite a while ago already. But it was my first one since i hurt my shoulder. Its been almost 2months for me. I am told that i still have a couple more months to go till i fully heal, so i can’t do pushups or put strain on it, but i can do squats and some ab stuff, so this was great for me! It was hard to get through since its been a while but i felt great!
    Erin, you are in my prayers and thoughts! Keep up the great attitude! your an inspiration to us all!

  • Anonymous

    high knees with rope-151/150/136/146/146/145
    sandbag squat( 30lbs)-24/24/25/25/26/27
    leg lifts-19/23/24/24/24/25

  • Vivi

    Today I did the “600 rep fat burner wo”, but didn’t beat my time….
    But from the beginning I was sure of that :( I had no SPITE this mornng…so only one for me today. And I hope I will be most motivated tomorrow !!!
    In tomorrow bodyrockers <3

  • V.I.G.

    1. High Knees with Rope:120,124,119,122, 105,106
    2.Sanbag Squat: 19,18,18,18,19
    3.Leg Raises:22,19,19,18,16,19

  • Maria

    lmao great way to think of it :P

  • Gerrilee Schafer

    Sept 7 work out for me
    1/ HKS w/rope 128-106-113-111-126-124
    2/ SB squat 30 lb 24-24-26-23-23-23
    3/ knee raise 24-24-23-22-22-23
    I broke my jump rope again, hubby fixed it, but it keeps getting shorter..hahaha as you can see I was tripping pretty good in rounds 2,3 and 4

  • Nisha

    i just ordered my ULTIMATE sandbag..woo hoooo… I cant wait to start using it and more over carry it with me when I go to Dubai….so I can workout from the privacy of my home. I just need to fill it with sand…..I also ordered by GYMBOSS timer. Maybe for Christmas I will get an UGI ball :)
    hehehehehee.

  • Nisha

    i just ordered my ULTIMATE sandbag..woo hoooo… I cant wait to start using it and more over carry it with me when I go to Dubai….so I can workout from the privacy of my home. I just need to fill it with sand…..I also ordered by GYMBOSS timer. Maybe for Christmas I will get an UGI ball :)
    hehehehehee.

  • Anonymous

    Man this was a tough one!!! I was surprised at how quickly Brutus woke up! :) I wanted to quit after the second round, that’s how intense and hard this one was! However, I pushed through and I feel great! 
    Here’s my score:
    1. HK – 676
    2. Squats (with 14.5kg barbell) – 85
    3. Knee Raises – 111

    Thank you for another amazing workout. Can’t wait to do the Bombshell workout! :)

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

    126 116 85 108 100 84
    SB squats 19 19 17 17 17 17 
    raises 24 21 20 20 14 15
    l e g s r b u r n i n g

  • KIMBERLAKE93

    Interesting….thx!

  • Brittanyverner

    Hey Everybody,

    I’m so excited to see all the new workouts this week! I just did this one yesterday! It felt sooo good! I’m doing Bombshell Butt today! Sexy Halloween body here I come! :D

    Here are my scores:

    High Knees: 124, 124, 120, 78, 110, 128
    Sandbag Squat: 22, 22, 21, 20, 18, 19
    Knee Raises: 21, 22, 22, 20, 20, 22

  • Anonymous

    Erin, you are beautiful in and out, strong women. wow. 

  • http://thats-rad.tumblr.com/ Jenn Coppack

    Hi BodyRockers! My scores are below :)
    High Knees (without rope) = 163-167-167-166-164-166

    Squats with 16.5lb dumbbell = 26-29-28-28-28-29

    Knee raises (using kitchen counter) = 23-26-26-24-22-23

    Oh and one burpee for Erin of course!

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

    My score:

    High Knees with Jump Rope: 110, 123, 113, 121, 130, 130
    Sandbag Squat with 8 kilo: 13, 13, 14, 10, 11, 11
    Knee Raises on power station: 27, 29, 27, 24, 26, 30

    + 1 Burpee for Erin + 1 Burpee for everyone out there 

  • MariaBjørgJepsen

    Finally back from Turkey after 14 days of NICE holiday and older BodyRock routines. I have really missed my daily updates with all of you! Now: off to catch up on the new workouts. I loved this short sweat!

    Scores:
    1. High Knees (no rope): 201-186-195-195-195-195
    2. SB Squat, 15 kilos: 44-44-43-45-46-46
    3. Knee Raises (pull-up bar): 35-35-30-27-30-30

    Thanks!!!
    Love, Maria

    • Donna chiotis

      Welcome back honey you were greatly missed:)

      • MariaBjørgJepsen

        You too, darling!!! how are you???
        BIG KISS, Maria

        • Donna chiotis

          Really well;) It’s people like you that make the world a better place !!!

          • MariaBjørgJepsen

            Awww, that is just the sweetest comment ever!!! Right back at ya’ <3

    • Anonymous

      Maria, your scores are consistently amazing!  I would love to see a video of you in action!  I’d probably have to watch it slow motion just to keep up! 

      Whenever I do a workout, I always look to see what your scores were, and Vivi’s, and to see if i even got close.  I haven’t yet, but you inspire me.  One day I will get there!  Just thought I’d share this with you.

      Chris

      • MariaBjørgJepsen

        Hey Chris!

        Your comment warmed my heart deeply – it’s actually still on fire!!! :) I can’t thank you enough for those sweet, encouraging, motivating and loving words. THANK YOU!!! One day I promise I will make someone film me on video…. I can’t promise it’s a pretty sight, though! ha ha :)
        ALL the best and much love,
        Maria from Denmark

  • Klutgen

    Erin, I wish you all the best and hope that things keep progressing well for you. 

    Stay strong and we are all sending positive prayers your way!!!!

  • Anonymous

    Erin, you look amazing! I live in NYC too.  My cousin is also fighting cancer on the West Coast, so my thoughts are with the both of you as I see your updates.  You are right, NYC is a great place, I now think of it as home.  Are you from there?  You look great, keep up your spirits and hopes, because I believe you will conquer this.  My mother in law is a two time cancer survivor.  You are strong and you have the support of MILLIONS of bodyrockers from all over the world.  What that must feel like…

  • Annie_B

    Did this one early this morning before I walked my little girl to her school.Totally maxed out :) High knees jump rope then followed by Squats are BRUTAL !!! I could hardly catch my breath.

    I have to give a big thank to Bodyrocker Erin.Brutus was telling me to stop in the middle of the workout .All the sudden, I thought about Bodyrocker Erin. I took a deep breathe and pushed through until I heard “beep beep beep” . Thank you so much Erin !! I kicked Brutus’s @ss and did 10 burpees for you today :)

    High knees with Jump rope : 149,136,125,130,122,113
    Sandbag Squats(32 barbell) : 22,20,19,20,18,19
    Knee raise on Dip Station : 23,21,19,18,16,18

    Thank you Zuz & Freddy for keep us update with Erin :)

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

    I did this twice :-S
    High Knees No Jump Rope 
    94, 95, 112, 105, 110, 96
    Sandbag Squat 15 pounds
    22,17, 22, 23, 22, 20
    Knee Raises Dip Station
    19, 18, 17, 20, 20, 19

    High Knees No Jump Rope 105, 105, 96, 95, 98, 105Sandbag Squat 15 pounds22, 23, 20, 21, 20, 21Knee Raises Dip Station
    21, 18, 20, 17, 20, 17

    Two burpees one for Erin and another one for a different cause

  • ZoeRocker

    This workout is awesome! Super fast and super hard. I always underestimate the knee raises because I find them easy but when you really engage your core muscles, it is way harder than it seems. My arms always get sore from them too. Here are my scores:

    1. HK w/rope- 126,130,127,126,129,125
    2. SB squats- 21,20,18,18,19,18 (20lb SB)
    3. KR on dip- 24,22,20,20,19,20

    Erin I can’t imagine what you must be going through, but I can tell that you are strong, and you’re a BodyRocker so you’ll never give up. You are courageous and beautiful. We are all putting out loads of positive energy out there for you. Hugs and kisses:)

  • http://delightfultastebuds.com Jos

    I’m slowly catching up with BR new workouts after one week vacay. Don’t get me wrong, I brought BR workouts with me while was on vacation..working out in a small space and a rocking ship surely quite a challenge itself :D

    My scores for today:
    High Knees Skipping 110-90-90-88-73-65
    Sandbag Squats (20 lbs backpack) 21-20-20-19-18-17
    Knee Raises 22-20-20-18-19-21

    I love it my high knees skips ran from 110 to 65 LOL

    And I did 2 burpees for Erin in the end of the workout.

  • luCy

    Finally I´m back    my score was:
    -120.85.94.86.96.72
    -23.21.20.23.25.23
    -21.22.21.21.22.23
    :D

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    12 x 10/50
    HIGH KNEES (WITH JUMP ROPE) [no rope]: 145, 150, 157, 164
    SANDBAG SQUAT: 26, 27, 24, 25
    KNEE RAISES (ON DIP STATION): 29, 28, 28, 28

  • Sallybeach

    Erin,

    You are an inspiration to us all.  Keep up your strength and know that our thoughts and prayers are with you.  You are a beautiful woman!

  • Anonymous

    hello,i just finished this workout,1)600×2)122×3)100x……………….i see u friday…………………cau petra london

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    12 x 10/50
    HIGH KNEES (WITH JUMP ROPE) [no rope]: 153, 154, 145, 157
    SANDBAG SQUAT: 22, 22, 22, 27
    KNEE RAISES (ON DIP STATION): 27, 25, 24, 15

  • Pstania

    Hi Z&F&S&J
    I have finish this workout and it was intense the highknee start whit was killer I can’t catch my breath all way throw but i didn’t give up.I like to ask Zuzi are you go to do anymore workout whit as as you use to a realy miss your comments and how you inspirate other to not give up and try there best don’t get me wrong I like what Sean and Jess do for as but is litte bit different this is your baby(side) and it is not same.
    Please can you give as any news how it will continue I am very happy that you didn’t stop comletely but I miss you and I know that there is more of as who like to see you more on fron of the camera workout whit as again.
    Back to my score:
    Highknee-128,104(I have problem whit my rope =(),123,110,104
    Sandbag squat(14kg)-25,24,23,23,22,20
    Knee raise-22,17,20,19,18
    And one burpee for Erin I always forget to do one aftere workout but then when I am writen my score I go and do one.
    Thank you and have nice day all bodyrockers.

  • Pstania

    Hi Z&F&S&J
    I have finish this workout and it was intense the highknee start whit was killer I can’t catch my breath all way throw but i didn’t give up.I like to ask Zuzi are you go to do anymore workout whit as as you use to a realy miss your comments and how you inspirate other to not give up and try there best don’t get me wrong I like what Sean and Jess do for as but is litte bit different this is your baby(side) and it is not same.
    Please can you give as any news how it will continue I am very happy that you didn’t stop comletely but I miss you and I know that there is more of as who like to see you more on fron of the camera workout whit as again.
    Back to my score:
    Highknee-128,104(I have problem whit my rope =(),123,110,104
    Sandbag squat(14kg)-25,24,23,23,22,20
    Knee raise-22,17,20,19,18
    And one burpee for Erin I always forget to do one aftere workout but then when I am writen my score I go and do one.
    Thank you and have nice day all bodyrockers.

  • Candice

    sandbag squat 6.10.8
    knee raises 41,37,22
    plank jumps54.50.35
    burpee 10.9.19
    Bonus
    step up left 20.20.10
    step up right 15.17.15
    minus the high knees:(

  • http://pulse.yahoo.com/_OPA3CDTHJNXYSQH6WTHZWIQW2Y Jessica

    Phew!  Great workout!  

    +1ninja jump tuck burpee combo for Erin!
    Paryers and best wishes
    xoxoxo
    Jess

  • Mary Lou

    I did this back on 9/6 and am not sure what to think of my numbers. I’ve been ‘out of sorts’ lately, woke up late today when I wanted to get an early start on it. I’m coming up on my 1 year anniversary here (12/1 – for real) and have seen fantastic results across the board and really am thrilled with everything you guys have done for me, but still have some ‘mommy area’ issues that are hanging on and annoying the heck out of me. Those of you who have a couple, or more, kids might know what I’m talking about. Scores:
    high knees with rope: 112, 106, 100, 83, 96, 101  +34 was really pushing, tripped up 2x on 4
    sandbag squat w/ 20 lbs: 17, 16, 15, 15, 13, 13   -17 didn’t add any weight??
    knee raises on dip sta: 28, 29, 27, 27, 25, 27      +3
    Plus 5 burpees for Erin.
    Hopefully I’ll get out of this funk soon, I just saw that the new workout for yesterday is up! Gotta check it out. Have a good day bodyrockers!

  • Anonymous

    Someone posted this link earlier, and I’ve been voting ever since.  Vote it up, guys!  The contest is about to end!
    http://www.fitnessgurls.com/gurls/physique2011/#pd_a_5609100

  • Nai

    Erin, you are so inspirational. You cannot even begin to imagine how much you mean to me, all the way over the pond!
    So beautiful and so strong. Thank you from the bottom and top of my heart for sharing your journey. So motivational.
    My thoughts, prayers and burpees are with you constantly.

    Keep rocking Chick

    Naomi xxx

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

    Will have to save this workout till Saturday. 
    Thinking of you Erin, I made my 550 cc donation of blood today at Canadian Blood Services. As I was leaving one of the volunteers told me that 1 in 2 Canadians are legally eligible to make a blood donation BUT only 1 in 16 does.So, I’m putting the call out to all of the healthy BodyRockers who are eligible to donate, please look into it. Become a regular donor. I go every 56 days and the actual process only takes between 5 to 15 minutes (no longer than a workout!!) – depending on how quickly your blood flows. Being well hydrated ensures good blood flow.As a result the rest of today and tomorrow are Rest & Recovery days.They tell us to not do any vigorous activity for eight hours…they tell that to the average person. I don’t think they know about us BodyRockers…So I have found it to be wise to not train at BodyRock intensity for 24 hours. :)

  • Anonymous

    Wow, the jump rope high knees really make my heart work. I did have to take bit of a break to catch my breath between some of the rounds.

    High knees : 114,110,108,106,104,108
    Sandbag Squat : 16,17,16,13,14,14
    Knee Raises : 16,12,15,10,16,12
    :)

  • Gerrilee Schafer

    1/ HKS 146-134-133-133-124-123  Sept 7 reps 128-106-113-111-126-124
    2/ SB squat w/35.5 lb 28-26-25-27-29-25  old w/ 32.5 lb 24-24-26-23-23-23
    3/ knee raises 27-26-24-22-24-21  old 24-24-23-22-22-23

    • BodyRocker_Bonnie

      Hi Gerrilee, congrats on your great awesome improvements.  I hope I can work my way up to skipping like you.

  • Samanthina

    Hi,guys,I did this workout half an hour ago,here are my reps:

    High knees-147 148 162 165 156 156 (old score- 120 120 150 160 140 140)
    Sandbag squat-23 25 26 25 26 27  (26 26 25 26 26 24)
    Knee raises-33 33 34 33 34 33  (39 40 30 30 30 30)

    +a healing burpee for Erin and her family :)
    Thanks a lot guys and good night!  :)

  • GoustiFruit

    I didn’t remember it was that hard: my vision got blurry from the 4th round !

    Scores (and old):
    High Knees: 154 – 144 – 144 – 142 – 142 – 142 (142 – 136 – 134 – 136 – 136 – 140)
    Sandbag Squat: 32 – 31 – 31 – 31 – 30 – 30 (24 – 24 – 24 – 25 – 25 – 25)
    Knee Raise: 26 – 25 – 25 – 23 – 21 – 21 (20 – 20 – 20 – 21 – 20 – 20)

  • Anonymous

    Considering last night’s festivities, I’m feeling pretty good today!

    my scores: 
    HKS:  157-148-150-116-144-148 (old:82-87-85-87-82-87)
    SB Squat:  27-22-21-24-23-24 15kg (17-16-17-15-16-19 13kg)
    Knee Raises:  30-29-28-28-31-27 (18-17-17-17-16-17)

    the jump rope I had last time was an old leather boxing rope.  I have a new, super-fast one now that I love, so I think that was why I made such a dramatic improvement in my HKS numbers.

    Chris

    • Gerrilee Schafer

      I bought an Everlast leather one a couple of months ago and love it.  My other one some sort of fat rubber) broke so many times it got too short to use…more tripping than skipping

  • BodyRocker_Bonnie

    I made huge improvements on this since I did it the first time 9/7/11 :) and I worked hard tonight to make it happen. I didn’t do better with high knees because I did them this time with jump rope instead of straight HKs.  I had moved my dip station downstairs to where I skip on a wooden floor, and for the first time I noticed all the smudge marks…uh oh. well that floor will have to get used to it, or hopefully it will wash off.  I adjusted my sandbag to weight exactly 25.0 lbs so I’m much happier with it now.  My experiment of trying more proved to be too much for me at this time.  Bodyrockers need to challenge ourselves but know our limits too so we don’t get hurt.  The first time I did this in September I used 22lbs.  So hooooooray for seeing progress :)

    HK w/ JR:  96, 90, 80, 95, 79, 80  / (Sept 7 – HK’s:  120, 102, 80, 108, 90, 117)
    SB Squat: 23, 23, 22, 22, 20, 20 / (Sept 7 – 17, 17, 18, 17, 16, 17)
    Knee Raises: 30, 30, 30, 29, 28, 29 / (Sept 7 – 20, 19, 18, 16, 13, 14)

    Lately I have been doing bonus workout time challenges to see how long it takes me to do 100knee raises and it seems they are paying off – I felt so strong doing these, even near the end.  Eat that, Brutus.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Yayyyy!  I finished!  This one is simple, but really great cardio, legs and abs.  I did the whole thing outside the apartment building–I don’t htink my neighbors minded. :P  

    I used a 35lb sandbag, a jumprope, 2 chairs for the dip station. I did side to side knee raises for more of a challenge.  

    high knees with jump rope: 130-127-127-120-120-125 
    sb squat: 30-27-26-25-25-24side knee raises: 29-26-24-21-22-20

    Tomorrow we’re off for the weekend!  Yayyy. :)  Have a great weekend, everybody!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Yayyyy!  I finished!  This one is simple, but really great cardio, legs and abs.  I did the whole thing outside the apartment building–I don’t htink my neighbors minded. :P  

    I used a 35lb sandbag, a jumprope, 2 chairs for the dip station. I did side to side knee raises for more of a challenge.  

    high knees with jump rope: 130-127-127-120-120-125 
    sb squat: 30-27-26-25-25-24side knee raises: 29-26-24-21-22-20

    Tomorrow we’re off for the weekend!  Yayyy. :)  Have a great weekend, everybody!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I just looked over my comments and scores from the last time I did this, and it’s funny–I didn’t rate it that high on strength training (I rate all the workouts by strength training, cardio and fun–it helps when sometimes I want something that’s really going to get my heart pumping, or when I really want to work my arms or whatever).  I said it worked “legs, some abs.”  When I re-do workouts I find that they get harder for me because I know the form better.  I also did side to side knee raises today instead of regular, but maaan, by abs were beat!  So, better challenge, better scores, better form!  

  • Anonymous

    this is one of my fav workout :) thanks for revisiting :))

    My scores (I beat the last scores… a little bit):
    1. High Knees w/JR: 119 111 100 116 101 107
    2. SB Squat (11kg): 21 21 21 16 21 22
    3. Knee Raises on DS: 22 22 21 21 20 20
    + Burpees for Erin, Zuzka, Freddy and Sean <3

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

    I thought I had done this workout before but can’t seem to find any record of it…

    Today warmed up with vacuuming and 10x stairs by two’s + light stretches.

    This workout may look simple but boy is it hard (at least it was for me). Honestly, I was considering making it a 15 min. workout and then 12 minutes, but I pushed through…glad I did.

    1.Skipping High Knees: 125-108-103-120-112-112
    2.Sandbag Squat: 25-22-22-20-20-20
    3.Knee Raise Dip Stand: 25-22-22-22-20-21

    4×100 skips to bring my heart rate back down
    5 pull ups (forward grip)
    45 Minutes Ashtanga Yoga Standing Series + first 12 seated postures + 3 Backbends + close.

    +1B4E

  • Cindy

    I just did it at the gym. This workout made me sweat like crazy.
    High Knees Rope 129-129-116-120120-123
    Sandbag Squat (10 pounds) 37-33-33-33-33-31-30
    bicycle crunch 30-30-33-33-34-35
    Thanks!

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    Time Challenge: 20 minutes
    - High Knees / 20 reps
    - Backward lunge knee up / 15 reps (switch sides for each round)
    - Dynamic Squat / 10 reps
    - Dive Bombers / 5 reps
    - Knee Raises / 10 reps

    Total Sets: 11

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    Time Challenge: 20 minutes
    - High Knees / 20 reps
    - Backward lunge knee up / 15 reps (switch sides for each round)
    - Dynamic Squat / 10 reps
    - Dive Bombers / 5 reps
    - Knee Raises / 10 reps

    Total Sets: 11

  • kat

    Did this one this morning along with your Let it go W.O.  Enjoying the Sweat right now LOL

  • petra

    omg i just finished 1)6rounds2)120×3)91x……………….uf uf……………….petra london

  • Anonymous

    d this workout again today!  fun!  my high knees are getting better, though still tripping a lot! used 9lbs in my “bag”  alternated regular and narrow squats each round and regular knee raises with oblique raises each round. 
    HKS – 117, 82, 98, 86, 73, 80 (about double last time)
    sandbag squat R/N – 20, 16, 18, 17, 17, 18
    knee raises R/O – 16, 19, 18, 18, 1, 16
    followed with do it! exercise challenge

  • Gerri Lee Schafer

    June 14, 2012

    Did this one this morning….have a bad shoulder so thought it would be OK to do…was starting to feel tension in it after 2 rounds, but decided to stick with it for a 12 minute WO…still a great sweat.  My SB weighs 35.5 lbs

    1/ HKS w/rope  150-146-145-145
    2/ SB squat 31-30-30-30
    3/ knee raises 30-30-30-25…my shoulder gave out on me in the last round  :((

  • Alejandra

    I made this one a 24 min work out, soooo brutal!!! almost puck and die!High Knees (with Jump Rope): 92 94 85 78 81 73 65 66 (soo hard for me, need to work hard on these)Sandbag Squat 14 kg: 28 26 26 2523 23 23 22 my legs were on fire!!I did Side Knee Raises: 32 31 29 28 28 27 27 26 
    This workout was sooo hard, some times thought that i must stop, but i fight with brutus in my head :) 

    Thanks for the aaamazing workout.
    No extras, just 50 knee raises on dip: 1:34 min. And after breakfast  skipping and abs. 

    Ale from Colombia :)

  • http://www.facebook.com/alejandra.naderlema Alejandra Nader Lema

    Love BodyRock!