Bombshell Butt Workout

Sep 8 2011

Bombshell Butt Workout

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

Hi BodyRockers,

Today’s workout comes to you from Prague :) We got here just as the last days of summer were coming to an end. You can feel the Fall in the air here now and everyone is walking around in light jackets and sweaters. There are still a few people holding out in t-shirts – I think that they are hoping for a return to the summer weather or they are just in denial of the changing of the seasons :) The fall has always been my favourite time – you can feel a shift in the air and everything seems more energized. It’s a great time to start new projects and take on new challenges. If you have been slacking your training over the summer due to travels or holidays, the fall is the time to shake it up and get started again with renewed vigour. Now that we are in the final days of our travels, and the summer is behind us, we are planning on getting back into a regular training cycle of updates here on the site. In the 4 months or so that we have before the arrival of the new year we are going to make fantastic strides in our fitness – we can enter into 2012 in the best shape of our lives if we are consistent with our training and diet – and that is exactly what we are going to push towards starting with today’s workout. Who is onboard for the great push of 2011?

We have two videos for you guys today. The first is a very short clip of Zuzana doing the workout – pushing hard so you can see the intensity required and the flow of the routine. Watch this one first. The second video is a tutorial that goes over each exercise and shows modifications for beginners and variations for those of you who don’t have the equipment. Part of getting the most out of your workout is doing the exercises properly – you want maximum benefits for your time and effort, so let Zuzana coach you through by watching the videos.

Enjoy your training – you can show your support and spread the love by hitting the Facebook “like” button above :)

Best,

Freddy & Zuzana

Workout Tutorial

Workout Breakdown

Time: 15min.Workout Type: Intervals & ChallengeExercises: 5

Ugi Jump Twist and Popmax.reps
Reverse Push Upmax.reps
Side Lunge Twist (left side)max.reps
Side Lunge Twist (right side)max.reps
Ugi Plank Jacksmax.reps

Get your gear for this workout here:

Instructions:

All exercises are explained in the video tutorial above including easier variations for beginners.

This is a 15 minute long workout that combines 10 minutes of Interval Training and 5 minutes of exercise challenge.

Part 1

Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:

1) Ugi Jump Twist and Pop – 9, 8, 8

2) Reverse Push Up (on Dip Station) – 12, 11, 12

3) Side Lunge Twist (with Sandbag) Left side – 11, 10, 9

4) Side Lunge Twist Right side – 11, 10, 10

5) Ugi Plank Jacks (fit ball) – 20, 19, 17

Part 2

Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.

I completed 8 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.

And lets do one Burpee for Erin as always at the end of our workout!

Enjoy your training! :)

Zuzana.

Around The Web

BodyRocker Lea and Her Progress For The Haters Workout

Anonymous

What a picture, uauu! ;))
Anonymous

Wow I can clearly see the change in your body composition and that you lost weight or rather that your waist is much smaller now. the new diet approach seems to be working for you, congrats!! =))
Anonymous

Hi BodyRockers here are my scores
1) Ugi Jump Twist and Pop – 7,8,7 (with medicine ball)
2) Reverse Push Up – 14,14,13
3) Side Lunge Twist Left side – 9,10,8
4) Side Lunge Twist Right side – 9,10,10
5) Ugi Plank Jacks – 30,31,31 From small chair
Part 2 Completed 5 sets and 2 push ups

You guys are amazing providing this amazing workout for free, to show my appreciation i’m going to like every workout in Facebook starting from today.
Maria

this workout looks awesome! can’t wait to do it :)
Anonymous

Fall is my favourite season too)
Gonna do this workout tomorrow cause today I have no equipment, so I plan to do “turbo fat blaster” workout.

Btw, few days ago I shared my tool to search bodyrock workouts from archive. Glad to mention, that I made some improvements – added “no equipment” tag and put facebook comments form on page, so that you could help me to improve my tool, it’s here – http://fitness.litealloy.ru/workouts/tags#fb-root .And thank to everybody who left comments for my first comment about this tool and for facebook likes! :)
- http://profiles.google.com/marlla.singerova Marlla Singerova
  
  Lightalloy, thank you so much for this tool, it’s already bookmarked in my browser. You’re genius:-))
  - Anonymous
    
    You said it all Marlla. Very useful. Thank you so much Lightalloy.
- Elena Ioan
  
  What a nice tool! Sooooo usefull!!!!!!! Tanks, merci, Danke, multumesc! :)
- Robin
  
  That’s a lot of work. Good for you and us! Aloha Share the love!
- Gerrilee Schafer
  
  thanks for doing this, just used it to write out a bunch of no equipment work outs for my vacation…now if I can just manage to actually do them…good intentions and all
- Patrick
  
  so cool! thanx for all the hard work!
- AmBoaksy
  
  Bloody genius!!! That link is awesome. It’s going to make my life so much easier. Every time I go home, I have to sift through all the old workouts to find ones that I can do with no equipment. You just saved me hours and hours of sifting!
  - Anonymous
    
    Thanks :) I also had such a problem.
- Kukkax
  
  thanks litealloy.i’m referring to yr page almost daily.excellent work
- Anonymous
  
  wow! that’s awesome, thanks!!
- http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser
  
  I LOOOOOVE this tool you made–thank you so much! but now it is not working. :( It says ”
  We’re sorry, but something went wrong.We’ve been notified about this issue and we’ll take a look at it shortly.
Monstrosity5

12# Ball and 25# SandbagUgi J+Twist – 16-15-15Rev Push U – 15-19-17Side Lunge + Twist L: 14-15-15Side Lunge + Twist R: 14-15-15Ugi Plank J: 27-26-26
5 mins – 1-arm Ugi Push U 6 + Ugi J Lunge: 8 full rounds + 3 push ups
Anonymous

Great new workout :). I love fall too. I love all the colors. I love to drink a cup of hot cocoa..yummie. Okay don’t laugh but do you want to know how I do the dipstation exercise?? lol. My kids sleep in a bunk (I’m dutch I think the word BUNK sounds really funny and cool at the same time….yooohooo kids it’s bed time it’s time to go to your BUNK…ooh my)…okay but I use the bunk to pull me up. I works! xxx
Amandabeth

Nice! This workout looks brutal…but that’s how I like them ;)
Amandabeth

Nice! This workout looks brutal…but that’s how I like them ;)
Vivi

Too late for me as I did mine this morning.
But this one should be very intense, very motivated to do it tomorrow! I love your new “side lunge twist” <3 <3 <3 can't wait to try them!

<3 I love your clothes on the pictures !!!<3 But why don't you have this beatifull short on the video ?? It's not the first time I noticed that, why ???
http://www.facebook.com/Sofia.B.LopezBilbao Sofia

“Let’s kick brutus in the nuts”. I laughed out loud when i saw that, totally made my day. I can’t wait to try this one today after work :), it looks brutal
Isabelle G.

O.k.! Done! Great! My scores are somewhat low (compared to what my scores were this spring, for example…), and I seem to have lost a lot of strenght (core and legs) during the summer (less workouts, less time, no running as I was injured, vacations, etc.) My arms seem to do fine, strangely. But now I’m back with new commitment!
My scores:
#1. Ugi jump twist and pop: 8-7-7 1/2
#2. Reverse push-up: 14-13-14
#3. Side lunge twist (left): 11-10-11
#4. Side lunge twist (right): 9-10-11
#5. Ugi plank: 45-51-52 (??? How come? I think it’s because I put my elbows on my sandbag, because I don’t have a ugi ball yet… and it must be way easier to hold the plank on a sandbag than on a ball. My guess….)

2nd part: 4 sets of each! Bou!

O.k. now, to work I have to go! Bye!
Mary Lou

My homemade ugi kind of fell apart, so I just used a stability ball. I messed up the side lunges so I’ll have to go back to this soon…
Ugi Jump Twist & Pop: 8, 8, 8
Reverse pu: 13, 13, 13
side lunge L: 9, 8, 9
side lunge R: 9, 9, 9
Ugi planks: 20, 25, 27
part 2: 5 rounds plus 3 push ups
- GoustiFruit
  
  How did you make you Ugi ? I still don’t have an alternative, I don’t know what to use instead…
  - Mary Lou
    
    I was using one of the kids mummy sleeping bags with a 5 lb weight stuffed inside until it was re-confiscated a week or so ago for the last camping trip of the summer. When I tried to roll it up again for my use and stuff it back in the bag with the weight, it just didn’t want to stay. I have just ONE item on my birthday and/or Christmas list this year!
    - GoustiFruit
      
      Oops, my birthday just passed ! Got to think about it for Christmas :-p
      But I don’t know if they ship in my country… it would be nice to have BodyRock.tv boutiques, much needed in Europe !
- Christine Bastien
  
  our reps for the second part are identical! 5 rounds, plus 3 push ups!
Samantha R

Hubby and I improvised with a football today:

1: Ball Jump, Twist & Pop: 10, 9, 11
2. Rev Push: 13, 14, 12
3. Side Lunge & SB Twist L; 12, 12, 12
4. Side Lunge & SB Twist R: 13, 13, 14
5. Ball Planks: 31, 31, 37 (fell off the ball each time as it was too small and wobbly so ended up on elbows;)

I completed only 6 rounds of the second part…..poor poor show. Sx
BodyRocker_Bonnie

I was so excited to wake up and see this new workout. I was running late for work and so I decided
to do this one later. But I did bust out
50 reps for the Beat the Meat Suit Workout and I got my best time so far. On 9/4/11 it took me 13:59:16 and today it
took me 10:32:79. Thinking of keeping a
commitment strong going into the fall helped me to step it up a notch. Alright!
GoustiFruit

Wow wow wow, now you’re scaring me: the way you’re talking, it looks like the next 4 months are going to be crazy !?
Anonymous

Holy crapola!!! I am completely winded at the moment……part 2 did me in!!! Thanks girlfriend….here are my results:

Part 1:
Ugi jump twist and pop: 8,9,9
Reverse push ups: 14,15,15
Side lunge twist (left): 7,8,7
Side lunge twist (right): 7,7,8….I got completely messed up with this one…clearly I need to work on this
Ugi plank jacks: 25,27,26

Part 2: time challenge (5 min)

I completed 6 sets

Have a great day y’all!!
Ciao
Anonymous

Finished this workout, now for a run!

P.S. Zuzana, do you take the vita whey every day with every meal?
Christine Bastien

Nice one! Here are my reps:
Jump twist pop: 7, 8, 8.
Reverse push up: 11, 11, 11.
Lunges left: 6, 7, 7.
Lunges right: 7, 7, 7.
Plank jacks ( hands on ball, easier than elbows): 13, 26, 28.

I did 5 rounds of 6 push ups with ball and 12 jump lunges, plus 3 more push ups, then IT beeped.
kat

OK not my best today (still very sore from being sick; I know no excuese; I did push myself with a workout the other day while I was sick so not to to bad)
here are my scores:
UGI jump twist 7 8 8
Reverse push ups 12 14 14
side lunge twist Left 7 8 10
side lunge twist Right 8 8 9
UGI plank jacks 23 28 23
my 5 min challenge was 6 sets completed
I also did my Burpee for Erin
I am going to push myself and try and complete 20 more Burpees for Erin after my sip of water :)
Thanks Zuzana and Freddy for another Amazing Workout (as always ;)
Anonymous

ugi jump twist & pop (w/bosu) 7-7-7
reverse pushup (broomstick & 2 chairs) 27-19-10
SB Side lunge & twist L 9-11-11
SB side lunge & twist R 10-10-11
ugi (bosu) plank jacks 30-27-28

pt 2
6 sets 1 arm pushup and 5 sets + 7 reps of jump lunges, both w/bosu

that was really tough! at one point during the jump lunges i actually fell over!

thank you for this workout!
Samantha R

Me again! Just a quickie for people in the UK, I’ve found a Dynamax medicine ball which may do the trick in place of the Ugi but only costs from £57 to £90 dependent on the weight (£365 minimum for us in the UK for a Ugi). I’m going to order one as soon as I can afford it then I’ll update you! Sx
- Manda_n_OK
  
  thanks for that pointer – they’re cheaper in the US too!
  - Robin
    
    I’m using anything that I think will suffice in these workouts. One day I used a 4 lb med. ball and one day I used my tuffet. It’s not as heavy as the Ugi but as big. I think us Bodyrockers make no excuses not to do these workouts…whatever works!
http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

Ugi twist pop 9, 8, 8
Reverse push up 14, 14, 15
Side lunge twist left 10, 10, 9
Side lunge twist right 10, 10, 9
Ugi plank jack 57, 60, 54 I elevated my arms on two couch pillows. Couldnt balance on my basketball with the weights wrapped around.
Second part did 7 sets of the pushups and 6 sets plus 1 of the lunges, and 7 burpees for Erin. Im drained. Thank you Zuzana and Freddy.
http://www.youasamachine.com You As A Machine

Just finished this workout. Was a little off today in terms of fuel, starting to run low as I was preparing for this workout, but if I ate more I’d have to wait longer before I got this done and there’s just not enough time in the day…
Now that both kids are back to school I’ll have my eating schedule and workouts timed better.

Warmed-up with vacuuming then did ten flights of stairs (up + down = 1x).

Part 1
8lb. Medicine Ball Jump Twist & Pop: 8-8-9reverse pushup (Dip station) 15-17-16SB Side lunge & twist Left: 10-12-11SB side lunge & twist Right: 12-10-12Elbow Plank on floor – Side to Side Plank Hops: 40-50-51

I changed the last exercise because I have this thing whereby I’m working on narrowing my hips – mostly for function, but the resulting aesthetic change is welcome too! So I tend to avoid doing too many exercises with the legs much wider than parallel. How we train the muscle is how it will respond which has a direct effect on our skeletal structure. If you’re like me and you spent years doing aerobics etc with legs in a wide second position you can try to undo it by doing these three hip stretches. Here’s the link. http://bit.ly/oNAyio

Part 2 (this was very difficult) 6 Sets in 5 minutes.Used Medicine ball.Tried to cool down repeating the 10 flights of stairs…next to impossible. By the time I got to the 6th flight I was back to trotting up the stairs. 4x 100 skips (legs glued together!)5 Forward Grip Pull UpsFull body stretch (including the 3 hip stretches).Your Dogs must miss you and vice versa.
- Ronica
  
  I’ve been meaning to check out your website for awhile and finally did just now. I like it immensely and plan on visiting the site as often as I can. You have so many great articles, exercise advise, and personal thoughts about life and health.
  
  Like this post. I never knew I could narrow my hips in the way you described. In addition, I have had hip problems since having babies and I must do hip stretches everyday if I want to be able to move, so I welcome any new methods that will stretch the hips in different ways. Thank you for sharing!
  
  -Ronica
  - http://www.youasamachine.com You As A Machine
    
    Hi Ronica,
    Not sure if you got my reply earlier about Part 1 of my explanation, but here is Part 2…
    http://youasamachine.com/2011/10/26/what-if-part-2/
    Just scroll down to view Part 1 which you’ll need to do to understand Part 2…:)
- tee
  
  what do you mean by narrow your hips, how would these stretches narrow your hips? I would have thought stretches would make you more flexible, so your hips could actually go wider through range of motion. I do these stretches quite often as my lower back can get tight and they just feel good, but certainly they have not narrowed my hips. my hips are wider because of having children, I thought that was because of ligament stretching to accomodate, your hormones cause this to happen. when you exercise when you are very far along you have to be careful not too stretch them out or pull them. at least that’s what my doctor told me?
  
  can you really narrow your hips? I would love that!
  - http://www.youasamachine.com You As A Machine
    
    I’m working on an explanation for this. It’s now the weekend so I’m hanging out with my family, so will try to post something on this by Monday. My daughter is literally hanging on my back as I attempt to write this!!
  - http://www.youasamachine.com You As A Machine
    
    I just wrote a post about this…I know, long overdue.
    
    Thanks!
    from Kat
    
    http://www.youasamachine.com
  - http://www.youasamachine.com You As A Machine
    
    Hey Tee, Here is part 2 of What if…?
    http://youasamachine.com/2011/10/26/what-if-part-2/
GoustiFruit

I’m not satisfied with my performance: I thought P1 would be harder so I didn’t give it all… and I thought P2 would be easier and got a bad surprise :-

P1…
Ugi Jump Twist & Pop: 7 – 8 – 8
Reverse Push Up: 14 – 14 – 16
Side Lunge Twist R: 10 – 11 – 11
Side Lunge Twist L: 10 – 11 – 11
Ugi Plank Jacks: 56 – 59 – 59

P2…
6 sets of each + 2 PU. I’d never imagine that 12 lunges sets would be so hard :’-(
Anonymous

Hi Guys,

I love this one and will try it today or tomorrow time allowing!

–Chris
45 years… of boldly going where no man has gone before…http://www.youtube.com/watch?v=hdjL8WXjlGI
- tee
  
  almost as old as me!
  - Anonymous
    
    Hi Tee,
    
    I was ten when Star Trek started. I remember being so excited and happy it was on Friday nights so I could stay up late enough to watch it.
    
    –Chris
    - tee
      
      I thought it premiered in ’67? wouldn’t that make it 44 years? I remember it from the ’70′s probably when I was 9 or 10 but I watched it the most in my 20′s then I started watching most of the other ones as well, favourites being next generation and voyager. I don’t see original very much on tv any more. I still love spock and bones and beam me up scotty! I always loved how some guy wearing red would beam down to the planet with the main characters, and you knew he was going to die!
Charlie D.

This is good. Thank you!
http://aphrodiitee.deviantart.com/ Isidora

Today i did Psychopath workout! and instead of doing the side to side lunges staying low i did these new side twist lunges! :D without weight. loooks fun!
Annalise

Hi Rockers,

Ugi Jump Twist and Pump (no equip): 7, 7, 7
Push up (normal): 7, 5, 6
Side Lunge Twist L (5kg sandbag): 8, 8, 8
R: 5, 8, 8
Ugi Plank Jumps (on sandbag): 19, 21, 18

Part 2: 8 sets of combo

Burpee for Erin.

thanks,
Annalise
BodyRocker_Bonnie

I felt good to get through this since I’m on the tail end of a cold. I also have to remember that working out at night just doesn’t work well for me…cannot hit the snooze in the morning! Nice workout, Zuzana & Freddy, thanks!

Ugi Jump Twist & Pop – 9, 7, 8
Reverse PU on DipStation – 14,11,13
Side Lunge Twist (L) – 8, 8, 7
Side Lunge Twist (R) – 8,9,8
Ugi Plank Jacks – 20,24,27

Part 2 – 4 sets of Ugi PUs and 3 sets + 9 of Ugi jump lunges

And a super burpee for Erin :)
http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

Did this earlier today:
1) Jump twist pop: 7, 6, 6 (using 8 lb medicine ball)
2) Reverse push up: 14, 10, 13
3) Side lunge twist L: 8, 9, 8
4) Side lunge twist R: 9, 9, 10
5) Plank jacks: 57, 55, 58 (just my bodyweight)

Part 2: 5 rounds (using my 8 lb medicine ball) of each :-/ those jump lunges will be the death of me!!!

Directly after I did some ab circuits : leg raises, reptiles, bicycles, crunches on balance ball…
http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

Did this earlier today:
1) Jump twist pop: 7, 6, 6 (using 8 lb medicine ball)
2) Reverse push up: 14, 10, 13
3) Side lunge twist L: 8, 9, 8
4) Side lunge twist R: 9, 9, 10
5) Plank jacks: 57, 55, 58 (just my bodyweight)

Part 2: 5 rounds (using my 8 lb medicine ball) of each :-/ those jump lunges will be the death of me!!!

Directly after I did some ab circuits : leg raises, reptiles, bicycles, crunches on balance ball…
Robin

killer workout and perfect form, Zuzana. Thanks. I have in a habit of going to the beach around 4p. after it cools off, walking the stretch to the end, of my beautiful Kauai beach, for a warm-up and working out for about 20 min. with a lot of your moves. I just go into the zone and people look at me funny but don’t care.

I sleep like baby that night and feel awesome the next day. Loving it! Bodyrocking for 2 years…
Elena Ioan

He-Hey! Just finished the workout here! My scores:
Ugi jump twist pop (no ugi, but I used a pillow): 8,6,8
Reverse push-up (used the table; wonderful!): 9,9,10
Side lunge and twist L:8,8,8
Side lunge and twist R (hmmm… I’m stronger on the right side I guess!): 8,9,9
Ugi plank jacks (no ugi): 23,23,24
5 minutes combo (regular push-ups an jumps jacks without ugi):6 rounds (I tought I would only be able to do 5… so the 6th one, was “In your face, Brutus!” Haha! :)
And 2 burpees for Erin! :)
mdk

Crazy – I have been trying new plyometrics with my UGI and last week I came up with these new UGI exercises that you are doing in this workout (almost exactly identical) – cool!
http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

I wish the ugi ball was cheaper! I really want it! :(
Donna chiotis

Just finished this;)
Part 1
Ugi jump twist & pop 10/10/12
Reverse push up 12/11/13
Side lunge twist left side 7/9/8
Side lunge twist right side 8/9/9
Ugi plank jumps 16/24/26
Part 2
5 min countdown
6 reps one arm push up with ugi 6 sets
12 reps ugi jump lunge 6 sets
burnt 194.69 calories and 20.77 fat:) Part 2 got my heart rate up to 100% and stayed there till I finished.
Anonymous

Hi Guys,

I just watched the whole first video and must point out some guy named Brutus is going to think you two are pretty mean when he reads that tag line! :-)

–Chris
Vivi

I just did it. Great one !!
My score is :
Part 1
Ugi jump twist & pop(5kg) : 10.10.11
Reverse PU : 16.15.17
Side lunge twist 10kg : 12.14.14 / 13.15.15
Ugi plank jacks : 30.33.38

Part 2 (with 6kg for lunge)
8 set + 2 PU

Now I’m going to do “Ready to sweat wo” ;)
- Vivi
  
  Finished the second one.
  In “Ready to sweat” it’s combo’s exercises. I don’t know you but me, in pushing hard in a combo it’s enough difficult to count the reps !!! :p
http://www.dheana.com Dheana

I’m in for the four month push for 2012! I was on a roll, but seemed to roll down-hill the past month or so – busy work schedule, little rotator cuff injury, blah blah blah…but I love the challenge on ending off this amazing year strong and starting 2012 in AHhmazing shape! :) Thanks (as always) for the inspiration!

I’ve been planning to write a blog post called “We All Fall Down” and found this great quote this morning from Vince Lombardi: “The greatest accomplishment is not in never falling, but in rising again after you fall. ”

Let’s rise together, jump back on track and kick this year’s end off with a proper BodyRock BANG! Yeah!

Hey, that worked! I’m sufficiently pumped to go hit this workout now! :P

Happy Friday Team!!!
- Janessa Reimer
  
  i have a rotator cuff injury as well! But I can’t do pushups for at least 2 months yet or anything in plank position. But i love your attitude and the quote! Thanks!
  - http://www.dheana.com Dheana
    
    Thanks Janessa! Gotta stay positive! I’ve doing my physio “homework” – band work, stretches etc. It’s getting better slowly but these little suckers take time. In the mean time, let’s develop a killer lower body together! LOL
- http://www.janetspreiter.com Janet
  
  As it recovers try building it up with super slow push ups (both directions) instead of explosive so you don’t aggravate it. Been there, done that, both sides. Soooo annoying when you can’t lift the milk carton out of the fridge!
  - http://www.dheana.com Dheana
    
    Thanks Janet – You must have been in my brain earlier – that’s exactly what I did today. First upper body work in weeks, super slow and in control pushups – yup! Feels good so far – fingers crossed! For me, it’s wasn’t the milk jug, but doing my hair every morning that hurt! LOL
    - http://www.janetspreiter.com Janet
      
      Good luck! I blew one side up trying to be explosive when the muscles were shaking and too tired to respond …the other side I blew up in a surfing mishap. They both took 4-6 months to get to 100 per cent. I am really careful about explosive stuff now (of course, it could be my age, but I don’t entertain those thoughts…) You are not going to tweak it going slow, and you will e amazed how super strong and cut you get this way. :)
Bohdanam

Zuzana , how heavy is your bag now?

Good onepart 1
8lbs ball, 37 lbs bag
10 8 8
19 17 19
9 9 9
10 9 10
22 23 30

part 2 8lbs ball
#1) 7 sets
#2) 6 sets
http://www.janetspreiter.com Janet

Still Ugi-free over here, so my wanna-be Ugi is a little wooden footstool that I laid a 5 lb ankle weight across. I thought that would be equivalent to 6 lbs and did the workout. (I had run 5 hilly miles first). My legs were really poopy, so I weighed my stool afterwards. No wonder: the stool weighed in at 6.6 pounds, plus the 5 lb of ankle weight. So today’s Ugi was 11.6 lbs and my sandbag was 25.
PART 1Ugi jump pop: 8-8-8Reverse push up (broomstick across barstools): 18-16-19side lunge twist R: 10-12-13side lunge twist L: 12-12-13Ugi planks (Ankle weight was soft enough to cushion my elbows): 26-31-33PART 2I couldn’t roll my “11.6 lb Ugi stool”, so I used the squat to change sides of the stool.7 full sets plus 4 push ups
I added a set of 20 push up to v ups on my exercise ball (great for surfing). Shower!
tee

I don’t know why but this workout messed me up! ha ha! I kept getting mixed up with the moves! the ugi twist and pop confused me, though I did it correctly, I was quite slow, thinking about each step. and for some reason the side lunge twist completely befuddled me and I was doing it all wrong! lol so much for practising beforehand! ha ha

I used my pretty ugly ball I made (5 or 6 lb), pullup bar and stool for reverse pushups, nothing on lunges, and the jumps were backward lunges

ugi jump and pop – 6, 6, 4?
reverse push up – 11, 9, 8
left lunge twist – ?, 6, 5
right lunge twist – 8, 6, 6
ugi plank jacks – 11, 12, 10
5 min countdown – 3 sets 2 pushups

my pretty ugly ball is not completly round, but it kind of works. its inly 14 – 15 inches rather than 17. but it definately made it harder! cost approx $30 all supplies bought at walmart.
- Anonymous
  
  Hi Tee,
  
  I’m sorry but Ugly is my trademark! :-) Nice Canadian Ball though, eh? :-)
  
  –Chris
  - tee
    
    pink plaid pretty Canadian ball eh! hee hee
    - Anonymous
      
      Hi Tee,
      
      It would just need a maple leaf to be more Canadian!
      
      BTW, I once long ago lived near Nanaimo in Wellington BC. near Long Lake. Attended Mount Benson Elementary School and what was then called Wellington Junior Secondary. Loved to run back then, climb trees and swim in Long Lake. I learned to swim one summer in Long Lake. Canada was nice to me mostly. :-)
      
      –Chris
      - tee
        
        actually now looking at it, it is more red than pink! but I think the plaid is more scottish, than canadian! ha ha my heritage.
        
        nanaimo is beautiful, haven’t been on vancouver island in probably 30 years though:( never been to wellington. must be small? I don’t think I’ve heard of it.
        
        live long and prosper!
      - Anonymous
        
        Hi Tee,
        
        I would call it red, grey and white. I hope it is working. I used some “memory” foam in the latest Ugly Ball and it isn’t such a good idea as the thing nearly flattens when you push down on it. It’s btw pink pleather and I have it here: http://www.flickr.com/photos/41740772@N06/?saved=1
        
        Wellington is just north of Nanaimo south of Lantzville. So it’s now North Nanaimo or maybe Southern Lantzville. The small town gets eaten by the bigger city. I did just “visited” my house there via Google Street View plus tried to go to my old swimming hole on Long Lake. No road thus couldn’t. :-(
        
        –Chris
      - Anonymous
        
        Hi Tee,
        
        I would call it red, grey and white. I hope it is working. I used some “memory” foam in the latest Ugly Ball and it isn’t such a good idea as the thing nearly flattens when you push down on it. It’s btw pink pleather and I have it here: http://www.flickr.com/photos/41740772@N06/?saved=1
        
        Wellington is just north of Nanaimo south of Lantzville. So it’s now North Nanaimo or maybe Southern Lantzville. The small town gets eaten by the bigger city. I did just “visited” my house there via Google Street View plus tried to go to my old swimming hole on Long Lake. No road thus couldn’t. :-(
        
        –Chris
- http://www.facebook.com/profile.php?id=100000646573656 Ani Ssa
  
  i see your pictures… how did you make it, though? i’m dying for a ball but can’t afford that money for one.
  - tee
    
    The second picture is the “ingredients” 2- 14 inch pillow forms, a throw/blanket for the cover, and the little workout ball. – it’s kind of a squishy heavy ball that weighs 5 lbs. I put the ball between the two pillows them I hand stitched the pillows together on all 4 sides, trying to push in the corners to make it more round.
    then I just laid the pillows on the blanket and folded it over, and stitched up the loose side, turning in the corners kind of how you tuck in hospital corners on a bed. then I cut the blanket on the long side(of blanket) and then stitched up that side. the blanket was wide enough to go over the pillows and I left a flap on the back side that I only stitched on the edges, so that hopefully I can get the pillow out if I need to wash the cover.
    
    I don’t know if that makes sense or not. the ball and the two pillow forms were only about $20 and the blanket I bought was about $10. I didn’t need the blanket I had fabric at home I could have used but it caught my eye on my way out and was so soft! so I bought it anyway. only used 1/2 so I could still make another one yet if I find a heavier ball.
Anonymous

awesome worout as usual!
im 18 and decided to take a gap year so im jettin off to australia in 10days from dublin for a year! im so nervous its unreal but i think now is the tim efor me to take this huge step! ive been doing bodyrock workoutes everyday now tryin to get a toned tummy for the beach. in all these months that ive been working out with you guys i could never bring myself to wake up early and do them in the morning but every day this week ive managed to sqeeze in a hard sweat pumping workout before my early start in work!

ugi jump twisy and pop-13/13/12
dive bomber-10/10/12
side lunge twist-13/14/14
side lunge twist-13/13/13
ugi plank jacks-36/39/40

and i managed to do 8 sets of 12xugi lunge and 6x one arm push up in the 5minutes
AmberRose31

I have no Ugi ball….and I had to force myself to workout today. I SOOOO wanted to pass on it…but I didn’t workout yesterday and I really needed to get my bottom in gear….so since I didn’t want to do the workout, I make a comprimise with Brutus…I did this with bodyweight only.

I got a little mixed up on the first exercise…stupid I know…but couldn’t seem to get coordinated enough for it. Used my tread mill for the reverse push ups. It has two bars that come out a little less than half way. This was the first time I used this vs two chairs and bar across. I didn’t feel like I was able to get as much out of the exercise using the tread mill…so I don’t think I’ll go back to it. Body wieght only for the side lunges and no ball for the plank jacks.

Ugi Jump Twist and Pop: 5,6,6
Reverse Push up:             13,12,12
Side Lunge Twist:             10,12,12   12,12,12
Ugi Plank Jumps:              32,40,46

Part 2: 5 rounds of push ups 4 rounds of jump lunges

I followed this with 10min (15/45) of speed rope. Overall…very glad I got to it! And I’m totally on board for the workout push!
- Lisa
  
  Good for you for working out even though Brutus was telling you not to. Same here. Aren’t you glad we did it!
Anonymous

Hi Guys,

Did this workout and here are my scores:
Part 1:
1) 6,6,6
2) 9,9,10 (did actual pull-ups)
3)10,12,12
4)9,10,10 (bad knee)
5) 30,26,20

Part 2:
8 sets

Some obeservations: I for some reason had a hard time remembering to first pick up the Ugly ball and then jump 180! And my right should still hurts a little now and then from my injury earlier this summer and I do have a bad knee that make my lunges less deep. I tried very hard to keep exact form.

This was a really fun workout! Thank you both!

On facebook and the goofy idiots there: I wish you less troubles with the fools of the world! Zuzana is a lovely lady worthy of only respect and the past should be in the past!

Take care,
–Chris
Anonymous

I did this yesterday and my butt is KILLING ME!!!!!!
- BodyRocker_Bonnie
  
  You are not alone! yowch!
http://www.facebook.com/profile.php?id=100000646573656 Ani Ssa

in the picture for the tutorial, you are wearing the most awesome orange/coral shorts. WHAT BRAND ARE THEY and where did you get them, please? thanks!
Cindy

I did this workout today. I followed Zuzana’s advice; I pushed so hard that I could not do anything else. I wanted to run after this brutal workout.
Part 1
1- 11-11-11
2- 18-17-18
3- L 14-15-16
4- R 15-16-16
5 40-39-40 (so hard to stay on my small medicine ball)
Part2
1 8 sets
2 8 sets (First two sets with 10lbs medicine ball and last 6 with basketball)
Thank you!
http://www.facebook.com/people/Sarahi-Gomez/1501689496 Sarahi Gomez

Why is the ball so expensive =/
Lisa

I had to get pumped up for this workout. I was hungry, but wanted to workout before eating cause I want carbs and didn’t want to work out right after eating…anyway, here are my scores and adaptations for another non-Ugi holder.

1. Ugi Jump Twist/Pop: 7, 8, 7 (I held 6lbs in my hands and just pretended that it was a ball)
2. Reverse Pushup: 16, 14, 13
3. Side Lunge Twist (20lb): 8, 10, 10 (Had to get coordinated in the first set)
4. Side Lunge Twist (20lb): 9, 10, 10
5. Ugi Plank Jacks (on floor): 30, 32, 32

I did 6 sets of one arm pushups and 5 sets + 1 Jump Lunge. For the one arm pushup, I used my sandbag, so my one arm was raised a bit. I moved myself instead of the sandbag for each side. I held 6lbs for the jump lunges.

I was definitely a sweaty mess afterward! Now I can enjoy my dinner and chill out tonight!
Oh, and I did a burpee for Erin. :-)
http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

This was great, I wasn’t feeling 100% tonight ,felt kinda slow,fatigued, but pushed through and so glad I did. Her is my scores below using a 30lb sb, 10lb ugi :
UGI JUMP TWIST AND POP-8,8,8 1/2
Part1-
REVERSE PUSH UP- 12,14,12
SIDE LUNGE TWIST (LEFT SIDE)-11,11,12
SIDE LUNGE TWIST (RIGHT SIDE)-12,12,12
UGI PLANK JACKS-66,69,70
Part 2
Push Up 8 sets + 3 reps / Jump Lunge 8 sets
Anonymous

I really like what you wrote on the wall of your FB page about the haters. People are becoming too negative and judgmental. We spend way too much time judging others and we are so quick in doing so, while we remain completely obliterate of ourselves! Instead of giving that much of attention to others, we should look into ourselves, question our emotions and actions, and start realising that the world won’t change if we don’t change first. Let us be the starting point, and that way we just might help the world.
Anonymous

Yeah, nice one :) I am sore *ouch ouch*

Here are my scores:
Part I:
1. Ugi Jump twist and pop (w/ 6kg weight): 10 9 7
2. Reverse push up (on dip station): 15 13 14
3. Side lunge twist w/SB (9kg) – L: 7 8 8
4. Side lunge twist w/SB (9kg) – R: 8 8 9
5. Ugi Plank Jacks (w/ Pillow underneath my elbows): 20 19 22

Part II:
I used a pillow for the one arm push up and for the lunges I used 6kg weights (that was brutal). I did exactly 5 sets in 5 minutes.

+ Burpee for Erin!!! <3

thanks Zuzana + Freddy :)
nice day to all Bodyrockers!!!
Anonymous

Your apartment looks amazing!!! I really like the drapes and the bed and its sheets!! How do you manage to always find good places to stay? :)
AmBoaksy

O boy…so out of shape. le shudder. I’ve been travelling for the past few weeks and haven’t been able to keep up with my BodyRockin as much as I would like and on top of that, I REALLY put my neck out a couple of days ago so I haven’t be able to do anything for a few days. Today, I went slower to be able to make sure I didn’t strain my neck, but that almost hurt my muscles more. lol. Newho…here are my scores:

Ugi JumpTwist + Pop (with a wrapped bag of sugar since I don’t have the Ugi): 7, 6, 6
Reverse Push Up (on the end of my dining table): 14, 13, 10
Side Lunge Twist Left (with a duffle bag filled with wrapped bags of sugar and old textbooks. lol): 7, 9, 10
Side Lunge Twist Right: 7, 9, 10
Plank Jacks: 29, 60, 50

Part Two: 6.25 rounds in 5 minutes.
Anonymous

We use the power model :)
- Anonymous
  
  Hi Freddy,
  
  What kind of batteries are you using? Just kidding! :-)
  
  How much does it weight? A rough guess would help…
  
  I’m not sure what it’s helping, but people ask…so how much is it? :-)
  
  –Chris
http://zoe-in-wonderland.blogspot.com Zoe Quixote

ok, i was unconscious sick for two days, and i’m not top of the world today, yet, either, and i *know* i did pathetically on the timed part, so i’m not even looking to compare my other scores, not today :P
but i did it!
so here it is:

ugi stuff: 8, 7, 7
reverse push-ups: 12, 13, 12
left side lunge twist with weight: 9, 10, 9
right: 10, 10, 9
ugi plank jack (with 8 pound medicine ball, so i was gripping with hands, not elbows): 26, 30, 30

time: 5 full rounds
the haters one looks great, too…tomorrow!
thanks, guys!
zoe
- http://zoe-in-wonderland.blogspot.com Zoe Quixote
  
  AND the burpee for erin. added five minutes of skipping (high knees and low jacks)
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Well, if I didn’t stop for that week I think my scores could have been a little better.. Oh well…
Ugi twist/pop: 7, 7,7
Reverse pushup: 10, 11, 11
Side lunge twist r: 7, 8, 8
Side lunge twist l: 7, 7, 8
Plank jumps: 10, 10, 10
Time challenge: 6 rounds + 2 pushups.
AudraG

UgiJump TwistPop: 9/6/7
ReversePushup: 19/15/15
SideLungeTwist(L): 10/10/11
SideLungeTwist(R): 12/11/11
UgiPlankJacks: 30/24/24

Part 2: 6 sets total + 3 one arm Ugi pushups
+ healing burpees for Erin <3

Thank you Zuzana! Pay no attention to negative people! We love you!
Anonymous

Jump lunges…eeewww! But they are so great for your legs and bum. Gonna do this workout this evening. I have been slacking off on my workouts since my classes started back, but I have to make the effort if I want to be healthy and fit. Thanks Z and F for continuously motivating me to make positive changes in my life. <3
KIMBERLAKE93

Holy Schmokapoly!!!!! I’m completely winded right now….ZERO energy left. I haven’t felt like this in awhile! It feels good now though (after my cool down and stretches, cannot wait for my COLD shower!!) I started with my 5K trail run, did 10 Burpees (5 for yesterday, 5 for today- thinking of very special people on this 911 day!) Then I tackled this workout, thanks Zuz and Freddy for pushing us so hard! My results:
PART 1:Ugi Jump Twist & Pop= 12/10/11Reverse Push Up= 14/14/10Side Lunge Twist w SB L= 11/11/12Side Lunge Twist w SB R= 11/12/13Ugi Plank Jacks= 25/26/30PART 2: I completed 4 full sets + 3 one handed push ups. This one challenged me beyond belief, I wanted to get to atleast 5 sets but was soooo pooped!! Lots of room for improvement here!

Thanks for a great workout guys!
Thinking of SOOO many people today…..911 changed us for life. :(
Happy Anniversary Tammy77!! :)
CHEERS BodyRockers!
lala

Thanks for this great site.
I had stomach ache (digestion ) and after this workout the pain is over and i’ll be able to eat enough tonight.
I think i’m going to stop eating wheat and focus more on rice even in the morning .
Anyway i had to change some of the workouts due to a lack of equipment and it was still very challenging especially the one arm push up

So jump twist and pop (with a bottle): 5 5 7
dips (hands on the table and foot on the sofa, we have no chairs, we sit in seiza or on the sofa) 14-13-14
side lunge twist left: 10 -11- 11
side lunge twist right: 11-12-12
ugi plank (with no ugi): 30 -31- 31

one arm push up 5 sets
jump lunges (without ugi): 5 sets

THank you, i don’t know what i’d do without exercising .
Anonymous

We are using the 6lbs ball while we travel :)
Anonymous

lol
Anonymous

Hi Sandra – it’s not something I have been able to replicate – everything seems to be working. Try resetting your browser :)
http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

My scores are: 5 kg bottle jump twist & pop – 7, 9, 9. 10 kg rows – 14, 17, 17. Side lunge twist 10 kg (left & right – 7 all sets. fit-ball plank jacks – 22, 24, 30. )ne arm push-up with fit-ball – 6 sets & 5 kg jump lunges – 5 sets.
http://www.facebook.com/people/Andrea-Riofrio-Mena/565595721 Andrea Riofrio Mena

I did this workout twice… I haven’t workout in over a week so I have to push harder.
Part 1:
UGI Twist & Pop 1) 9, 9, 8 2) 10, 10, 10, I used 7.5 pnd weights
Reverse Push Up 1) 12, 12, 14 2) 13, 15, 14 w dip station
Side Lunge Twist Left 15 pnd sandbag 1) 8, 8, 8 2) 7, 7, 7
Side Lunge Twist Right 15 pnd sandbag 1) 6, 7, 7 2) 7, 8, 7
UGI Plank Jacks 1) 13, 14, 17 2) 14, 17, 17

Part 2:
1) 4 sets of push ups, 3 sets of Jump Lunge
2) 5 sets of push ups, 5 sets of Jump Lunge

A burpee for Erin and an extra burpee for another cause
Maria Sweden

Ok, my scores (I had a crazy weelend with a lot of partying…not good :P and it shows in my scores):

Ugi Jump Twist and Pop (honenade ugi): 9, 9, 7
Reverse Push Up: 11, 9, 10
Side Lunge and Twist (10 kg): (left) 10, 11, 11
(right) 8, 11, 11
Plank Jacks: 30, 30, 30 (or 60, 60, 60 )

4 rounds

So, I’ve noticed that I’m getting bigger thigh muscles (I like it!)… but they get tired really easy when I work out. It’s annoying because I want to push harder but I can’t because of them. :/
Carmen1vr

It’s been a while since my last post……but here I am again
Ugi jump twist: 8/8/9
Reverse p/u: 19/20/21 (was using my grandma’s walker, I guess it was easier)
Side lunge twist left: 10/9/9
Side lunge twist right: 10/11/12
Ugi plank jacks:22/20/21

Time challenge: I completed 7 sets in 5 minutes =P)
Anonymous

Hi Tegan,

I learned to ice skate on Long Lake also!

I lived on Somerset Drive just northwest of the lake. Vancouver Island is a fantastic place as I’m sure Zuzana and Freddy would agree as they hung out last year on the southern end of it for a few months. They seemed a bit worried about bears. I once had small bear follow me for a mile or so and can sort of understand the worry. :-)

–Chris
Anonymous

A guess NIKE.

–Chris
Pavlina

These new moves are so creative and fun :)
http://aphrodiitee.deviantart.com/ Isidora

Just did this! very intense! changed a few exercises. I didnt use any weight at all, for the first i used a pillow, i switched the reverse push ups for this new exercise i found which is pretty fun and intense: http://www.youtube.com/watch?v=F5ihG6a9iRQ&feature=related , for the lunge twists i did side lunge + side kick and at for the plank jacks, i did elbow plank jacks but the next 2 rounds i switched to elbow plank reptiles, i felt my abs alot more.

1. Jump twist & pop: 10-8-8
2. This http://www.youtube.com/watch?v=F5ihG6a9iRQ&feature=related (i did it in more like a crab position) 19-17-17
3. Side lunge + side kick right (same leg) 11-11-11
4. Side lunge + side kick left: 12-11-11
5. elbow Plank jacks first round, 2nd and 3rd reptile elbow planks: 29-19-22

6 one arm push ups on plastic ball + 12 jump lunges in 5 min = 5 rounds (actually the timer sounded when i was in like my 6th jump lunge, but i finished it :P ) l

thank u guys!
- tee
  
  omg I hope zuzana doesn”t make us do this move! lol I might break!
  - http://aphrodiitee.deviantart.com/ Isidora
    
    you should take a look at this! http://www.youtube.com/watch?v=_t2xHmEFJpg&feature=related
    
    lately ive been looking for unique bodyweight exercises on youtube, this video is def the best! that guy is a beast!! there are some pretty amazing bodyweight exercises. theres also a part 2 and 3. :D
- MariaBjørgJepsen
  
  Looks like fun :)
  - Anonymous
    
    hi dear..I was wondering where you are???two more days and I am going home, and back on track with you all..kiss
    - MariaBjørgJepsen
      
      Hey darling! I miss talking to you – A LOT! Thanks for your sweet e-mail, it really warmed my heart deeply, hearing from you again :) Sorry I haven’t replied yet, these days are crazy busy at the hotel. I haven’t even had my lunch break for the last 3 days. 7 am to 3 pm is quite a long time not eating anything, because I run around like a mad man. I want to serve our guests the BEST possible. But it is not healthy for the blood sugar levels :( I can’t wait to hear everything about your summer camp! I will reply your mail tomorrow after work, sweetie.
      Hugs and kisses, Maria
      P.s. YES, I have just been on a 2 week vacation to Alanya in Turkey – awesome!!! :)
ZoeRocker

I’m back finally!!! I didn’t have internet for 12 days and I was on a lazy train for 7! I hate not working out daily. I was doing lots of other physical activity but I need to make these workouts a daily MUST!!! I feel so much better when I am doing them. Time to get caught up! I did well for having a week long break though, I must say:)

Part 1:
1. Ugi JT/pop- 9.5,8,8.5 (w/ soccer ball)
2. Rev PU- 16,15,13
3. SL/T(L)- 10,10,10
4. SL/T(R)- 9,10,11
5. Plank jacks- 32,32,27 (on elbows on floor)

Part 2:
5 sets + 4 one arm push ups (on a soccer ball) and 3 sets of jump lunges + 2 sets of prisoner squats

I had to modify because I have a knee condition that can only take a low number of jump lunges before it starts to hurt or cause further damage:(
tee

that is one of the nicest things I’ve ever heard!
MariaBjørgJepsen

WOW, part II had me sweating and breathing hard! I SO wanted to push more reps through, but my thighs were killing me! They hurt so badly from the very beginning :) Thanks for a GREAT burn!!!

Part I:1. Ugi Jump Twist and Pop ( 5 kilo ball): 13-13-132. Reverse P.U.:(Pike Press): 26-30-303. Side Lunge Twist w/SB (15 kilo) – L: 14-16-174. Side Lunge Twist w/SB (15 kilo) – R: 15-16-175. Ugi Plank Jacks (on a low sofa edge): 37-38-39 (I counted every 2nd jump as 1 rep)Part II:
7 Full sets + 4 Push-Ups (on a solid 5 kilo ball, rolling around like crazy, ha ha).

Love, Maria
Anonymous

My scores:
1) Jump twist and pop – 7,8,8
2) Reverse Push Ups – 13,15,15
3) Side lunge left side – 12,13,13
4) Right side – 12,14,13
5) Plank jacks – 30,31,32

And 7 rounds of 6 one arm pushups and 12 jump lunge.
Heather

I can honestly say this kicked my BUTT. My arse is sore two days later – but that’s the only part of me. Superior targeting with a full body workout included! Back on track to be in the best shape of my life by age 40! (Next March).
AudraG

Hi- Before Bodyrock my knees ached a lot. Used knee wraps and had to ice them when the humidity went up outside. When I started Bodyrock they were tender in the beginning and had to listen to them and let them recover from the intense jumping, skipping, squating, and lunging but after a few months they strengthened. It’s all about proper form by never letting your knees go past 90 degrees or past your toes. Now I can say that I have no more aches and pains from my knees. Functional strength as Freddy and Zuzana says :)
http://delightfultastebuds.com Jos

Did this in the morning and here are my scores. I don’t have Ugi ball so everything just with my own bodyweight (except the side lunge twist)
Part #1
Jump Twist & Pop (orig. Ugi Jump Twist & Pop) 8-7-7
Reverse Push Ups 11-10-10
Side Lunge Twist (20 lb backpack) LEFT 8-8-8
Side Lunge Twist (20 lb backpack) RIGHT 8-9-9
Plank Jacks (orig. Ugi Plank Jacks) 22-26-24

Part #2
I completed 6 sets of push ups and 5 sets + 8 jump lunges
+2 burpees for Erin
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

I can totally feel how long I’ve been gone.
This was my first BR session after 10 days of active rest (including a lot of dancing, hiking and burpees everywhere in Southern Spain), I totally burned out by the end of part one.

1) Ugi Jump Twist and Pop – 9, 9, 9
2) Reverse Push Up – 17, 16, 13
3) Side Lunge Twist Left side – 11, 11, 12
4) Side Lunge Twist Right side – 11, 12, 12
5) Ugi Plank Jacks (the fit ball kept rolling away from me :-)) – 21, 24, 25

I started the 5 min combo half dead, therefore I could only complete 5
full rounds plus the 6 one arm push ups of the 6th round – after the 6th push up I didn’t even have time to rise for the jump lunges. Next time I’ll do better. Oh guys, it’s good to be back. <3
http://www.facebook.com/stephen.whitlock Stephen Whitlock

Great index of the workouts and what a useful tool. I go through different phases at different times and it’s also so helpful to have a listing of the no equipment workouts.
Anonymous

One is enough for us :) If you push at max intensity you should be floored by the end of even a 12 minute routine :)
Jenn

I didn’t count my reps in part one, but I got done with 5 rounds of part two, plus 2 extra one-armed Ugi push ups. I used my DIY ugi ball (6 pounds of dried beans in a sturdy plastic bag, encased in duct tape, inside an old pillow, with an old exercise mat around the outside- held together with duct tape).

My table is currently out of commission for reverse push ups, so I just did assisted pull ups.

-Jenn
Anonymous

I just finished this work, boy am I sweaty.

UGI POP: 9, 6, 6
REVERSE PUSH-UP: 10, 7, 6
SIDE LUNGE (LEFT) 7, 7, 6
SIDE LUNGE (RIGHT) 8, 8, 7
UGI PLANK 37, 30, 25
SIDE ARM PUSH-UP 4 SETS
UGI JUMP LUNGE 3 SETS
Anonymous

My score:

Jump twist & pop : 9,7,6
Push ups + burpee: 6,5,4. I couldn’t do reverse push ups because unfortunately i don’t have supporting tools in my room that i can use :(
Side lunge twist (L) : 7,8,7
Side Lunge twist (R) : 7,8,8
Ugi Plank Jacks : 23,23,20

And for Part II i managed to do 6 rounds of one arm ugi push ups & 5 rounds of 12 ugi Jump lunges.

Jump lunges are killer.. Loved the work out!! :)
Anonymous

gasping!!
my ball is 8 pounds
8, 8, 8
12, 13, 12
9, 9, 9
10, 10, 10
24, 26, 30

i completed only 5 sets. one burpee for erin, 10 lunges for kristin. 10 pull-ups.
thanks, guys!

congratulations on your new york times article…except they might have focused on zuzka pulling herself up out of it, instead of freddie coming to save her (no offense freddie, you are awesome!) :)
Anonymous

cau i just finished,1)36×2)34×3)75×4)30×5)30x and challenge1)10×2)30x……………………i see u on monday………………petra london
Jlo_shan

Hi Everyone, I have been bodyrocking for about a month so I am preeetyyy new to all these…I really love your workout zuzana n excellent job from freddy for all those shots. I just have one question who is Erin?
- BodyRocker_Bonnie
  
  BodyRocker Erin is an amazing woman in this community who has been fighting cancer. You can read her story here: http://www.bodyrock.tv/2011/07/29/brave-bodyrocker-erin-team-usa/ Zuzana came up with the idea for everyone to dedicate a burpee to Erin during each of our workouts to send her our positive energy. So we all keep them coming for her, and we burpee for others who need them too…its our special BodyRockin’ way to send our love and support through the atmosphere…across the world. To me its like rocketing off a positive meditation or prayer in movement.
Tanya

This was a GREAT workout! It kicked my butt! Keep up the good work!
Mmghia

I don’t care if it is an old video its SOOOO good seeing Z on a workout video, can’t believe I missed her so much!!
Anonymous

Hi Z
I finish and my legs are burning
My score(I dont have ugi ball so I did the 4 exercises 4 rounds)
part1: 1)8,8,7,8 (4kg ball to small for plank jack)
         2)14,12,9,11
         3)8,8, 7,7(14kg)
         4)8,7,7,7(14kg)
part2: 5 rounds 5 ball push up /4 ugi jump(4kg)
6r 5/30sec fast skipping(419)
One burpee for Erin
Thank you and have great day all bodyrockers.
BodyRocker_Bonnie

I last did this for the first time on 9/8/11 and I set out today to meet or beat my high reps for each exercise last time. Overall I had improvements, so I’m happy! Used 8lb ball and 22lb sandbag:

Ugi twist and pop: 9, 8, 8 (old: 9, 7, 8)
R-PUs: 17, 15, 15 (old: 14, 11, 13)
SLT (L) 8, 8, 8 (old: 8, 8, 7)
SLT (R) 8, 8, 8 (old 8, 9, 8)
Ugi Plank Jacks: 25, 26, 28 (old: 20, 24, 27)

And a burpee for ERIN

I’ve been using a 22lb SB for awhile now and my challenge to myself this weekend is to step it up and add some more weight. Maybe just a small jump to 25lbs.

Have a great day everybody! :)
Anonymous

hi there,

so the first time I did this I didn’t have ugi,and I didn’t do reverse push ups, and I did only the first part…it was summer, it was hot, and I already did one workout that day at my work (for the tourists)…
But now I did this in perfect form, and I added one more round in part one (for every ex.)

so my scores:

1. ugi jump twist pop 8 7 6 5
2.reverse push up 13 12 12 11
3.side lunge twist sandbag L 9 8 8 7
4 # # # R 9 8 8 8
5. ugi plank jacks 26 17 24 27

part two…OMG!!!!
I did 4 rounds of one arm push ups, and 3 rounds of jump lunges

I was using my 5kg ball, and 11kg sandbag

at the end I did 10min of interval skipping..

I FEEL GREAT!!!!!

kisses to you all
Anonymous

hi there,

so the first time I did this I didn’t have ugi,and I didn’t do reverse push ups, and I did only the first part…it was summer, it was hot, and I already did one workout that day at my work (for the tourists)…
But now I did this in perfect form, and I added one more round in part one (for every ex.)

so my scores:

1. ugi jump twist pop 8 7 6 5
2.reverse push up 13 12 12 11
3.side lunge twist sandbag L 9 8 8 7
4 # # # R 9 8 8 8
5. ugi plank jacks 26 17 24 27

part two…OMG!!!!
I did 4 rounds of one arm push ups, and 3 rounds of jump lunges

I was using my 5kg ball, and 11kg sandbag

at the end I did 10min of interval skipping..

I FEEL GREAT!!!!!

kisses to you all
Gerrilee Schafer

1/ 101/2 – 10 – 11 old 11-11-10
2/ 14-14-14           old 12-11-12
3/ 11-12-12 w/25 lb SB   old 12-11-11 w/20 lb SB
4/ 11-12-12   “        “      old 12-12-11   “        ”
5/ 34-33-33           old 33-34-32

5 minute count down completed 5 full sets plus 6 PU and 5 jump lunges w/8 lb… old 5 sets total w/5lb

no huge improvement in numbers, but I did use more weight this time
plus finished with 14 minute 10/20 skip….4 min HK, 3 min HK/reg, 4 min HK, 3 min HK/reg
- BodyRocker_Bonnie
  
  Nice, Gerrilee, especially with all those extra high knees afterwards! I made just a few improvements in reps but I was proud, I met my goal to push more than before. I am going to add some more weight this weekend and step things up a bit, I think its time. I have been using 22lbs for awhile now and when I read of people using 30+lbs I can’t imagine…but we can only get there through trying…so I’m going to try a bump up to 25lbs and expect to slow down a bit on things until I build up to the adjustment :)
  - Gerrilee Schafer
    
    It’s funny, when I started bodyrocking in February I could hardly skip at all…was hard pressed to do even four minutes…half of the intervals with the real beginners skip…like a little girl….now it’s no problem to skip for 20 plus using 10/20 intervals….I started with the longer high knees when Zuz had the 4 minute high knee interval skip in one of her workouts…found I could do it, bumped it to 5 minutes, then 6…then thought how about mixing it up during a skip…real good cardio alternating between high knees and regular…today was the first time I tried this new way…I like it too
    
    I am using 30 lb in my SB for most things, but because this was a twist exercise with weight, thought I wouldn’t over do it….the back is a fragile thing…listen to it. If you feel lower back ache / pain then your SB is too heavy, take it slow…now the Sean work out the other day I only used 20 lb cause no one had posted their weights so I had no reference …I could have gone heavier…the 20 lb just bounced around on my back and annoyed me LOL…I’ll use more next time I do it
    
    My hubby made the sand bag bladders from old motorcycle tire tubes cut into three pieces each, filled with sand and zip tied on the ends. Each one weighs about 5 lb and I only have enough for 30 lb total. Been thinking of adding a weight plate or two into the mix. You’re right, it’s time to up the weight.
    
    Peace
Garden_fairies

hi there zuzka and freddie
just finished this exercise absolutely need to get equipment luckily ive asked father christmas for a few workout must haves. here are my apalling times
ugi jump tist andd pop 10 6 4
reverse pushup 14 14 12 im doing this with 2 chairs so my score may not be as accurate as with dipstation

side lunges twist 11 9 10 right
left 10 9 10
ugi plank jack
5 5 didnt finish last one
last five mins
5 half pressups (with big pumpkin no ugi )
3 rep with lunges half jumping
Samantha Wilson

Just finished this one. Did an hour of spinning class at the gym first so my legs were so tired. Didn’t beat my scores from sept 9th but feel great considering.

Ugi jump twist 8,7,6
Reverse pushup 10,10,12
Side Kung twist right 9,9,8
Side lunge twist left 10,10,11
Ugi plank jacks 20,22,22

4 reps of 1arm push up/jump lung with Ugi
Anonymous

I just finished this workout. My score.
Part 1
1/ Ugi Jump twist and pop 7/7/4
2/ Push up (on my knee) 13/12/12
3/Side Lunge Twist (L) 9/9/9
4/Side lunge twist (R) 7/9/6
5/Ugi plank jacks 18/20/15
Part 2
6 reps regular push up
12 reps of jump lunge
I manage to do 8 sets + 5 reps of push up and 8 sets of Jump lunge.

P.S I do it with my bodyweight
Anonymous

just finished.

ugi twist/pop 8-8-8 (old 7-7-7)
I used a milk crate with a 10# weight inside for this. seemed to work pretty well.
Rvs pushup 24-19-19 (old 27-19-10)
sidelunge twist 35# R: 9-9-9 (old 28# 9-11-11)
L: 10-10-10 (10-10-11)
Ugi plank jacks (used a bosu ball) 31-34-35 (30-27-28)

1 arm pushup/jump lunge combo (using the milk crate again)
7 sets + 6 pushups (6 sets + 5 pushups)

5 B4E
Anonymous

just finished.

ugi twist/pop 8-8-8 (old 7-7-7)
I used a milk crate with a 10# weight inside for this. seemed to work pretty well.
Rvs pushup 24-19-19 (old 27-19-10)
sidelunge twist 35# R: 9-9-9 (old 28# 9-11-11)
L: 10-10-10 (10-10-11)
Ugi plank jacks (used a bosu ball) 31-34-35 (30-27-28)

1 arm pushup/jump lunge combo (using the milk crate again)
7 sets + 6 pushups (6 sets + 5 pushups)

5 B4E
Jenn

Just did it! I didn’t record my scores for Part 1 last time (and had substitutions that time anyway), so I can’t compare that part. I actually did slightly worse on Part 2 this time, though. Last time I completed 5 rounds and 2 extra one arm Ugi pushups.

My Scores today:
Part 1
1) Ugi Jump Twist and Pop – 8, 6, 5

2) Reverse Push Up (on Dip Station) – 12, 10, 11

3) Side Lunge Twist (with my DIY Ugi) Left side – 8, 9, 8

4) Side Lunge Twist (with my DIY Ugi) Right side – 9, 9, 8

5) Ugi Plank Jacks (fit ball) – 20, 24, 24

Part 2
4 rounds and 5 extra one arm Ugi pushups
Lvette #1

Part 1:
1. 9-7-8 (6lb ball)
2. 24-21-23
3. 10-12-10
4. 11-10-10
5. 29-27-27(22lb bag)

Part 2: ( 5mins)
One arm pushups 8 sets +6 reps
Ugi jump lunges 8 sets
J

Did this one tonight!
I didn’t write my scores down last time :(
But my scores this time with a 10lbs ugh ball are:
ugi jump,twist,&pop 8/8/8
reverse push up 16/16/18
side lunge left 9/10/10
side lunge right 8/10/10
ugi plank jacks 22/26/25
Part 2: 6 sets
Annebel Wind

Hi guys,

Again my scores are low.. But I do think that tis is because of lack of equipment. i have to ajust so much that i am a lot slower. The reverse push ups with a broomstick on a kitchen stairs and a cabinet is just so annoying.. it moves around and I have to watch my speed and forse with the pool ups because it can fall of. The same with the ugi, I do not have one, so have to use a pillow. For the sandbag i use normal weights. Than i have to put a towl underneight it for not hurting my shoulders… And be carefull it doesnt slide of. So I move much slower.. For the one arm push ups I had to use my beautycase to put one hand up, and that try to slide it to the other side.. but it is quite heavy. So again i am slow..I think I will look for workouts whitout any equipment for the next month or so.. Just to feel more secure about my performance.. Because now I am not sure.. My scores are influenced in so many factors because of the lack of equipment that I do not see if I make progress or not.. So am going back to older ones..
Thanx anyway guys I know you do your best with these workouts. Will follow you guys along later.
GoustiFruit

That’s because they haven’t published them yet !
GoustiFruit

Zuzka, are you certain of your scores for P2 ? :-o

My new scores (and old)…

[P1]
Ugi Jump Twist & Pop: 10.5 – 12 – 12.5 (7 – 8 – 8)
Reverse PU: 18 – 18 – 18 (14 – 14 – 16)
Side Lunge Twist R: 11 – 12 – 12 (10 – 11 – 11)
Side Lunge Twist L: 10 – 12 – 12 (10 – 11 – 11)
Ugi Plank Jacks: 52 – 58 – 63 (56 – 59 – 59)

[P2]
6 completed sets + 4 PU (6 completed sets + 2 PU)
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

Whew! I just did this again, and I have to say it was more challenging than last time–which usually means I have better form the second time around. Usually, if it’s easy, you aren’t doing it right, at least in my experience.

10lb ugly ball; 35lb “ugly” sand bag.

ugi jump twist and pop: 9-9-9
reverse push up: 17-16-15
side lunge and twist L: 11-11-11side lunge and twist R: 12-12-11
ugi plank jacks: 27-26-26

part 2:
6 total of push ups; 5 total plus 5 jump lunges

I had planned to do another 12 minute workout after this and started What You Want, but I was crushed after part 1 and called it a day. :)

My boyfriend’s daughter is in town with us this weekend making the family complete! It makes me soooo happy. So we’ll cozy up inside against the rain and enjoy our little evening. Have a wonderful Saturday night everybody! <3
Cindy

I just did this one at the gym today.

UGI jump twist and pop (10 pounds ball) 12-12-11 (11-11-11 old)
Rows R 10-10-11
Rows L 10-10-11
Side Lunge L 15-16-17 (14-15-18)
Side LUnge R 16-17-17 (15-16-16)
UGI Plank jacks 46-45-48 (40-39-40)
Pt2 6 sets (OLd 8 sets with bodyweight)
Thanik You
GoustiFruit

Ahah, the one that then inspired “For The Haters” :-D
GoustiFruit

Ahah, the one that then inspired “For The Haters” :-D
Anonymous

UJT+P: 6, 7, 8
RPU: 15, 13, 11
SLTleft: 9, 9, 11
SLTright: 10, 11, 11
UPJ: 20, 27, 17

2. part: 5 sets (walk over in knees after 2) + 6 OAPU
Anonymous

Oh, I don´t beat the last scores :(

Anyway, here are the new scores:

Part 1:
For the SB I used 11 kg, and for the “Ugi” I used 6kg weights):
1. Ugi Jump Twist and Pop: 9 8 7
2. Reverse Push up: 15 13 15
3. Side Lunge twist w/SB-L: 7 8 8
4. Side Lunge twist w/SB-R: 9 8 9
5. Ugi Plank Jacks (only Bodyweight): 13 20 21

Part 2:
For the one arm push up, I used my pilates ball and for the lunges I used 6 kg weights again :) I did in 5 minutes 4 complete sets + 3 reps of one arm push ups.

+ Burpees for Erin, Zuzka, Freddy and Sean!

nice day, bodyrockers :)
Anonymous

Wow this was really awesome. I loved it…. I didn’t do nearly as well as Zuz did on the 5 minute challenge… but I am so weak from being sick and hurt :D! But I am working through it as best I can… Anyone know any remedies to shin splints? Here are my scores :

Part 1
1) 8, 6 1/2, 7
2) 11, 8, 10
3) 8, 8, 8
4) 7, 9, 8
5) 17, 20, 16

Part 2
Ugi one arm Push-up 4
ugi jump lunge 3…

lol my legs were killing me haha I was very sweatie and just proud that I finished it. My only problem is I had to pause in the middle of the one arm push-ups to make sure I was doing it right… which I wasn’t I wasn’t jumping back and forward… I fixed it though :D!! And only a couple breaks to catch my breath :D!! Very happy with my progress it is getting easier to do the exercises with less breaks :D!! Almost completely well now :D!
Anonymous

yay! i’m excited because today i beat all my scores!!!

Ugi Jump Twist and Pop –
1st time: 8, 8, 8
this time: 8, 7, 8

Reverse Push Up (on Dip Station) –
1st time: 12, 13, 12
this time16, 14, 15!!!!!

Side Lunge Twist (with Sandbag) Left side –
1st time: 9, 9, 9
this time: 11, 11, 9

Side Lunge Twist Right side –
1st time: 10, 10 10
this time: 11, 11, 11

Ugi Plank Jacks (fit ball) –
1st time: 24, 26, 30
this time: 33, 35, 36!!

1st time, i did 5 rounds of the second part, this time, i did 6!
then 5 minutes of skipping and 5 burpees for erin and co.

thanks, zuzka!!!!!!!
- GoustiFruit
  
  That’s the positive thing of keeping a log, you always try to beat your best :-)
GoustiFruit

Once you have it done, you know what it does :-D
- Bohdanam
  
  lol
GoustiFruit

My scores this time (and previous)…
[P1]
Ugi Jump Twist & Pop: 13 – 13 – 12 (10.5 – 12 – 12.5)
Reverse PU: 20 – 19 – 19 (18 – 18 – 18)
Side Lunge Twist R: 12 – 13 – 13 (10 – 12 – 12)
Side Lunge Twist L: 12 – 13 – 12 (11 – 12 – 12)
Ugi Plank Jacks: 61 – 59 – 59 (52 – 58 – 63)

[P2]
7 sets (6 + 4PU)
Bohdanam

11 10 10+1/2
31 27 25
9 9 10
10 11 12
30 30 35
2)6+ 1/2 that part is always sooo hard for me
5 B’s for ALL
- Bohdanam
  
  36.5 lbs sand bag
Gerrilee Schafer

Sunday work outs are the hardest for me. My weekends are Sunday and Monday. I always work out right after getting up, so Sunday mornings are tough….don’t want to get up, cause I have to work out, yet want to get up so I can work out….I’m sure that makes sense to the bodyrockers out there. It’s also work out number 6 of the week. I take Mondays off. Any way, kicked my butt out of bed at 8:30 am and got to it.

1/ ugi jump twist pop 13-12-12   (10.5-10-11)
2/ reverse PU 17-15-16   ( 14-14-14)
3/ SB left lunge/twist 27.5 lb 12-12-12   (11-12-12)
4/ SB right     “    “        “       12-12-12   (11-12-12)
5/ ugi plank jumps 34-34-35      (34-33-33)

combo 6 full sets plus 2 PU w/ 8lb    (5 full sets plus 6 PU and 5 JL w/ 8 lb)
Anonymous

12/2/11
I am proud of myself tonight. I have been exhausted this week…I didn’t do a single lunchtime workout, & last night I didn’t workout at home. Tonight, despite being fatigued, I put on my favorite workout clothes, grabbed my ball & dip station, & went to the gym. These workouts are tough, but they are always worth it. I am still tired, but I beat my last scores, feel better, & know I will sleep very well tonight. :) Thanks.

Part 1
Ugi twist & pop 9* 7* 6* [8 6.5 5 sept 17th)
Reverse PU 11 9 10 [11 11 10]
Side Lunge Twist with ball (too much to walk to gym with all 3 pieces of equipment)
LT 9* 8 10* [8 9.5 8]
RT 10* 11* 10* [9 9.5 9.5]
Ball Plank Jacks 29* 22 20 [26 22 22]
Overall – 6 more reps in Part 1 than Sept 17th

Part 2
7 reps exactly with ~ 65% of the push ups full. [4set + 3reps PU, 4 sets jump lunges in Sept]

Tonight I was faster than in September. :) In part 1 I did 6 more reps, & I did almost almost 3 more sets of Part 2 than last time.

Bonus:
10/50 sec
Crab tricep dips on ball 21
Ball toss & catch 24
Staggered pushup (not plyo) 13 (4 full)

+ 1 ninja jump tuck burpee for Erin
Mary Lou

I just did this one with my BRAND NEW 10LB UGI!!! And it was BRUTALLY HARD in comparison to the 8 lb weighted ball I was using. Scores:
Ugi Jump Twist & Pop: 7,7,7 (-4 from 11/4)
Rev push Up: 16, 14, 12 (+8 after doing them with straight legs, these seem easy!)
Side Lunge Twist L: 9, 9, 9 (+1)
Side Lunge Twist R: 10, 10, 19 (+1)
Ugi Plank Jacks: 22, 29, 28 (+10)
petra

cau cau i just finished 1)24×2)30×3)36×4)36×5)60x +5min.extra………………i really like this workout short,but good………………………………petra london

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