Sep 14 2011

Workout For The Lovers! :)

Hi BodyRockers,

Today’s workout is dedicated to all the lovers out there because lets face it – life is better lived when you are positive, happy and full of kindness and compassion. Every encounter we have is an opportunity to make the simple choice to be kind. It’s a challenge more difficult sometimes than any of the routines that we have here on the site – to let go of the need to be right and just offer kindness instead. Life is short and who has time for all the BS? The next time you find yourself ready to lash out, rush to judgement, or express negativity towards yourself or others drop down and do a Burpee instead – if that doesn’t snap you right out of it then stop and give thanks for just one thing that you value in your life. Zuzana & I have taken this challenge on because it’s all part of the mental game that keeps us BodyRockers happy people inside and out :)

Best,

Freddy & Zuzana

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 3
  • Jump Tuck1 rep
  • Reverse Mini Push Upsmax.reps
  • Sandbag Mini Squatsmax.reps

Get your gear for this workout here:

Instructions:

All exercises are explained in the video above so make sure to watch it till the end. At the beginning of the video you can see me pushing through my training – that’s how hard you should be pushing yourself.

This workout is only 12 minutes long, but no walk through paradise :) it’s good tho because the more intense your workout is, the better for you. Let others who don’t know any better to waste their time at the gym with their hour+ long workouts. We bodyrockers are getting the benefits from short, intense, and fun full body workouts that burn tuns of calories, boost your metabolism, shape your body, improve your cardio (it’s good for your heart), and make you less clumsy by improving your agility. You will be still able to drop a can of black beans on your toe while sorting your groceries (like me today) but overall it helped me to drop my clumsiness by…a lot.

I split this routine into two parts. The first one is 4 minutes long Interval Skipping and you will be doing high knees with (or without) your jump rope. Set your Interval timer for 8 rounds of 10 seconds and 20 seconds long intervals. All you have to do is to push yourself to your maximum effort during each 20 second interval and try for as many high knees as you can. The 10 second interval is just enough to get some rest and you can also write down your reps. The great thing about this super short routine is that you can do it as an extra challenge each morning (it’s only 4 minutes!) and you can try to beat your reps each time. Just a little tip for the morning challenge: Take your protein before and eat your breakfast right after. This way you get a great boost of energy for the day together with all kinds of other benefits like boosting your metabolism through the roof so that you will be burning fat at a faster rate.

The second part of this workout is 8 minute long Interval Strength training with absolutely no time for rest in between exercises. It’s a killer but you will love it. It goes like this:

1. Jump Tuck – you have just 5 seconds so be fast

2. Reverse Mini Push Up (on the Dip Station) – 15 seconds

3. Sanbag Mini Squat – 15 seconds

4. Jump Tuck – 5 seconds

You will go through this circuit 6 times wich means that you have to set your Interval Timer for 24 rounds x 5 and 15 seconds intervals.

Enjoy your workout and do one Burpee for Erin as always to send her some positive energy.

comments


Around The Web
  • Gerrilee Schafer

    HKS 59-58-57-57-55-55-53-47 tripped on last one    old 52-58-57-57-56-55-55-56
    reverse mini PU average 15  old average13
    SB mini squat 35.5 lb average 15  old w/32.5 lb average 17

    plus joining Bonnie on her 100 dip station knee raise challenge   took 4:11

  • BodyRocker_Bonnie

     Agreed !!! :)

  • GoustiFruit

    Welcome :-)

  • GoustiFruit

    Welcome :-)

  • GoustiFruit

    If you do reverse PU your back won’t hurt; but if you do rows instead, it probably will (it also does for me). Also waiting to hear suggestions from others…

  • GoustiFruit

    Oww, my butt and thighs still hurt from yesterday’s, and today high knees and squats again !?

    Scores (and previous ones)…
    [P1]
    High Knees: 64 – 62 – 59 – 60 – 59 – 58 – 60 – 60 (58 – 56 – 57 – 57 – 58 – 58 – 58 – 59)
    [P2]
    Reverse Mini PU: about 22 on average (20)
    Sandbag Mini Squats: about 22+ on average (22-)

  • Anonymous

    Wow, I maintain that you are a beast Zuz lol. My shins hurt from the high knees. But I finished it all :D I did stop twice. My scores were taken by my son, but I won’t post them cause no one else took the scores lol.

  • Samanthina

    Hi,guys I’ve just did it,here are my reps:
    1part:
    High knees-52 64 63 63 63 63 63 55
     2 part:
    Reverse mini push  up-max.15 min.12
    Sandbag mini squat-max.16 min.12
    + a burpee for Erin and her family
     Thanks,guys and i wish you good night! :)

  • Vivi

    this one in second one for me today. very killer for butt !
    Mini reverse PU : between 22-24 reps
    Mini squat : max 25 but on average 20 reps

    • Vivi

      for jump rope on average 56 reps ;)

  • KIMBERLAKE93

    Feels awesome!  Thanks for the burn Zuzka!!!  I hope you’re feeling better!  Thinking of you!!  5 daily burpees then hit this one up.  I didn’t improve on the skipping cause I used plain high knees last time and this time I did it with my rope (I find when I rush to push my reps, I trip more on the rope! lol)  Part 2 felt good, I will have to push myself even harder next time!

    Thanks for the workouts, guys!!!
    Have a fantastic day BODYROCKERS!!  :)

  • Lauren Day

    My jump rope scores were as follows:
    45 51 49 43(tangled!) 50 50 41(tangled again!) 50

  • Lauren Day

    Really should be called the never-ending workout….because that’s what it felt like!!! Was I supposed to write down my scores?? I didn’t think I had time to!!

  • Cindy

    I revisited this one today.
    Skipping 56-54-54-55-56-55-57-56
    Reverse pushup 23-22-21-22-22-22
    Sandbag mini squats 29-29-30-30-30-30
    A Healing Burpee for Erin and Loving Burpees for Zuzka, Freddy, Sean and Jess
    “I love you Guys”

  • Anonymous

    Grrr!  I kept getting tangled in my rope! I guess I tried to go too fast.

    33-62-62-30-62-60-58-51
    rvs pushup:  high 25 low 14
    pulse squats: high 24 low 18

    15kg.

    One of my staff wanted to work out with me today.  Yesterday he said “only 12 minutes?  easy!”.  He is 21 years old, I’m 43.  He bailed halfway through part 2.  I tried to get him to move to the easier variations, but he had had enough.  I think he’s got some new respect for the old man.  Thank you for that.

    Chris

  • Jazzy

    WOO HOO awesome workout.. my thighs were screaming for mercy!

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

    Oh my Lordy. Shakey shakeyyyy !
    Um, i did high knees – 56-49-53-50-47-51-52-53
    Mini Kb squats – 22max 17low
    Mini rev. pushups- 16max-9low

    Oh my gosh. Burn out. *does burpee now*
    I’m a BodyRock LOVER! Thank YOU! x

  • Anonymous

    I couldn’t find my last scores from this one… I just remember that it was much more tiring.
    Rev. mini PU Avg. high of 22
    Sandbag MS Avg. high of 25
    +20 min interval skip

    Bonus 20 Burpee, 20 side crunch (each side)

  • Anonymous

    that was brutal as always *haha*.

    Part I:
    High Knees w/ JR: 55 51 50 56 40 50 40 48

    Part II:
    Reverse mini push up: 7-15 reps
    SB mini squats (11kg): 10-12 reps

    + Burpees for Erin, Zuzka, Freddy, Sean and Jess

    Now, I go running (Interval-Run: 24 rounds, 10 sec rest, 50 sec max effort) :)

    love you guys!
    nice day to all BR! <3

  • GoustiFruit

    My legs didn’t do anything bad, but they got punished by this workout !

    High Knees: 58 – 56 – 57 – 57 – 58 – 58 – 58 – 59 (61 – 57 – 58 – 57 – 57 – 56 – 58 – 57)
    Reverse Mini PU: 21 -> 19 (20 -> 16)
    Sandbag Mini Squat: 23 -> 21 (20 -> 18)

  • BodyRocker_Bonnie

    I set out to beat my last scores from myself from 9/14/11 and I did, although it wasn’t pretty:

    High Knees (without rope):  63, 60, 56, 55, 54, 56, 56, 55  (9/14 high rep: 56)
    Mini R-PUs:  High: 15, Low: 8   (9/14:  high 10, low 7)
    Mini SB Squats (30lbs: High 11, Low 6   (9/14 22lb SB high 11, low 8)

    Then I followed with a time challenge to do 100 knee raises on the dip station:  (5:27 min) 

    Burpee for Erin and off to work…Rock your day everyone :)   

  • Samantha R

    Just finished this one:

    High Knee Skipping: 56, 56, 58, 57, 58, 60, 60, 61 (prev 54, 56, 58, 57, 58, 58,59, 56)
    Mini Rev Push: Max 20 Min 15 (prev 16 – 11)
    SB Mini Squat: Max 21 Min 16 (prev 19 – 17)

    All in all an improvement in six weeks so pleased with that although I think I pushed through the pain more this time…..arggghhhh…….  Sx

  • Samantha R

    Just finished this one:

    High Knee Skipping: 56, 56, 58, 57, 58, 60, 60, 61 (prev 54, 56, 58, 57, 58, 58,59, 56)
    Mini Rev Push: Max 20 Min 15 (prev 16 – 11)
    SB Mini Squat: Max 21 Min 16 (prev 19 – 17)

    All in all an improvement in six weeks so pleased with that although I think I pushed through the pain more this time…..arggghhhh…….  Sx

  • Anonymous

    An easy solution to the sand bag is to fill an old backpack (or any bag with a zipper) with bags of rice, sand, beans, etc. Just whatever you have available. You can easily change the weight depending on your streingth. For reverse push-ups or anything hanging from the dip station, I hang under my kitchen table. It works very well! Anything above the dip station, place to very stable chairs back to back and stand between them  you could really use any two pieces of furniture that are close to the same height. Good luck and welcome to the sight.

  • Anonymous

    This was a killer workout.. I added 100 modified push-ups and 450 crunches… After all that I can hardly move! Thanks for the great workout :)

  • Kat

    ok just did the 400 skipping rope (high knees)
    reverse mini pushups were 20’s
    sb mini sq were in the 20’s
    thanks Zuzka/Freddy  for the Great workout :)

  • Gerrilee Schafer

    Did this one Sept 23
    1/ HKS tripped on the very first one…damn…52-58-57-57-56-55-55-56    old 53-48-52-52-52-51-51-52
    2/ used 30 lb averaged 13 mini PU and 17 mini squats….old 10 and 15
    tagged on another 12 minutes of 10/20 HK/reg skip

    • BodyRocker_Bonnie

      Nice bump-ups in your scores Gerrilee! I’m looking forward to doing this one again myself.   

  • Anonymous

    cau everybody i just finished this workout,4min.of skipping and 8min.of reverse mini push up and sanbag mini squat and i really like it,jo zuzana take care and keep this site pleas,i love it…………petra london

  • Felicia

    I did this workout this morning, only having done it once before (when you posted it..) and holy crap. A lot of your workouts I can push through and they’re rough, but this one I was cursing through it towards the end. My arms and quads were on fire!!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Today’s official workout is the Yeah!, but I cannot do cartwheels in our low ceiling flat, so I came back to this one (that I had to replace with an “equipmentless” workout during my last travel). Wow, this was a sweater. I’m dripping cats and dogs.

    My skipping was pretty consistent with an average of 55 skips / 20 sec, so that’s good, I think.
    In the second part my rev PUs were averaging 16.5 (never went below 16 but only a few times did more), the SB squats were 17.5 (only going below 17 once, doing 16 after a lazy knee tuck towards the end).

    Overall the routine went really-really fast, so now I’m blinking as if I just finished a quick warming up – just not understanding why I feel so drained :-).

  • http://aphrodiitee.deviantart.com/ Isidora

    Hi guys! today i did this plus the first part of caught stripping fat workout:

    High knees with jump rope: 54-52-52-52-54-53-53-53

    Mini squats (no weight) 23-24 reps
    Mini push ups on floor: 7-15 mostly 10 
    and jump tuck in between. I sweated alot here! 

    6 min time challenge:
    2 commando push ups + jump forward + 10 jump squats. 2 jumps back roll over. 
    total rounds: 10 + 2 commando push ups. 

    Thanks Zuzka and Freddy! 

  • BodyRocker_Bonnie

    Hi All  – Call for Skipping Tech Assistance  please :)

    I just got a speedrope like Zuzka and I’m trying to adjust it correctly.  I’m wondering if there is any general rule for having it suit you best, like when you step on it in the middle and the ends are even, should the end of the handgrips come to your armpits, just above it, or to shoulders?  This has only been my first hour playing around with this, so its hard to tell if I’m just clumsy or if I might have it a little long.  My max skips so far is like 15, so I’m not constantly tripping on it, but I don’t know if I have the length dialed in yet.  Also, any word on form…I know to be straight, chest up, shoulders down, knees high, but should your hands kind of be circling close to your hips, a bit in front, kind of out and parallel?  I’ll watch more Zuzka skipping, but its so fast, I wish I could watch in slow motion :)  Thanks for any tips!

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  • Gerrilee Schafer

    Great work out guys…I got to try out my new jump rope on this one…broke my old one so many times it was getting short enough I tripped all the time.
    52 reps for the HKS
    started out with 11, then 10 and the last 2 rounds I only did 9 for the reverse mini PU
    averaged 15 for the mini squats w/25 lb SB
    managed to get all the jump knee tucks in

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

    Just done! The second part was so LONG!!!
    For the skipping part (jumprope highknees) I did write down my reps:
    50-53-44-50-50-41-48-45
    but for the second part it was impossible! :D
    For some reason I only though it is gonna be 12 rounds, not 24 (but I set 24 on my timer) and after I did 6th round of minisquats and didn’t hear the “end beeping” I was so mad :D But I pushed, never did less than 7 mini reverse pushups and 12 mini squats, I gave it my all. Love the name of the workout, but it should be called For all the Leg Killers :D

  • Nai

    I absolutely LOVE this workout. Really pushed it to the max and felt the best I have ever felt post workout.
    You are truly someone to admire in the fitness world! What a great motivator and so inventive!

    All you workouts fit in so well with using a TRX. If I havent got a certain piece of equipment (dip station) I just grab that!

    I love the forum also. Just being able to chat to everyone from all over the world who share the smae passion in life. It really is something!!

    Thanks to all the Bodyrockers out there!

    Burpee for Erin, keep fighting hun

    Love and the best wishes to all

    Naomi xxx

  • Annalise

    I did this one day ago.
    Skipping: 84, 89, 80, 85, 79, 85, 87, 92Reverse Mini Push Ups: 4, 4, 4, 4, 4, 4, 4Sandbag Mini Squats: 15, 16, 21, 26, 25, 25I had my first go at improvising a dip station with a broom between a chair and my bed.  Those reverse push ups are hard core!Thanks,Annalise

  • Anonymous

    you’re welcome!
     

  • Anonymous

    OMG…I’ve probably missed at LEAST a weeks worth of workouts due to work, kids activities and being completely exhausted – and it certainly shows. I don’t know how to feel at the moment…proud to have finially fit in a workout (even if it’s almost 9 at night….and I haven’t eaten since 12:30 today) or to be disappointed in my scores/effort (eventhough I felt like I was pushing it). Catch 22 I guess. I don’t know, it certainly makes me aware of the changes I need to make, I just wish I could get it together……a workout schedule, an eating schedule and knowing exactly what to eat that’ll work for my body….it’s so frustrating every single day!

    However, here are my scores:
    Part 1:
    High Knees: 45,43,52,52,45,50,48,51
    Part 2:
    no rest…jump tuck
                 reverse mini push up: average 9-12
                 jump tuck
                 sandbag mini squat: 12-15

    and 10 burppes for Erin…thinking of you and your family, god speed…

    grilled veggies and chicken..(just a little to feed my body)..nighty night all you bodyrockers

  • http://profiles.google.com/emily.27.uk Emily Hale

    when it comes to high knees is it better to go for speed or for height?  For example, the faster I go the lower my knees come up, should I slow down and concentrate on getting my knees up high or should I burn out on speed and increase in cardio?

  • GoustiFruit

    I had one (forced) week break just after the “For the Haters” workout, I started again yesterday so I decided to do the “Haters” once again to see how much I lost in one week. I did 43.5 reps vs 42 last week so it seems I didn’t lose much, but in fact I needed a few minutes to catch my breath after that, my lungs were on fire, which I don’t remember was the case last week. Oh well…

    Today I did this one and I will catch up tomorrow with the latest workout.

    Today’s scores…
    P1: 61 / 57 / 58 / 57 / 57 / 56 / 58 / 57
    P2:
    – Reverse Mini PU: between 20 and 16 (18 most of the time)
    – Sandbag Mini Squats: between 20 and 18 (19 most of the time)

    I think my arms will hurt tomorrow.

  • AudraG

    Hi-  Zuzana mentioned in a previous post that it is an old heirloom necklace that was passed down to her.  It keeps her safe while traveling :)   

  • Anonymous

    Hi there,

    this was my first comeback workout,and it was hard…yeah for that!
    + burpee for Erin…

    and I have tried Zuzanas tip..proteins before,and breakfast after…so I will see..

    kisses to you all

  • Anonymous

    This goes fast!! :) Didn’t count the skips. 

    Reverse Mini Push ups: 10,13,13,12,10,10 
    Weighted Mini squats: 17,20,20,20,20,20 

  • Anonymous

    9/18/11
    This was tough & awesome.  
    Part 1 – 54/52/52/56/54/55/51/53
    I followed part 2 with another 4 min of interval skipping, but not high knees.
    Thanks!

  • Anonymous

    9/18/11
    This was tough & awesome.  
    Part 1 – 54/52/52/56/54/55/51/53
    I followed part 2 with another 4 min of interval skipping, but not high knees.
    Thanks!

  • Anonymous

    You can use two chairs and a broomstick.  Zuzana used to use that.  

  • http://www.facebook.com/profile.php?id=646872521 Tamy M. Salat

    Thaaanks for the ideas Erin, I just checked the video and we are on the same boat I don’t have one but I think mom wouldn’t mind me using hers LOL I

  • Maggie

    If you have a smart phone you can download an interval timer app for free. Just search for “interval timer” in the marketplace and there are a bunch to choose from. For a dip station, I just put a broom across two chairs and that works for me for now. And, depending on the exercise, I use a few different things for the sandbag and Ugi Ball. If it is an exercise where you swing the sandbag, I stuffed a bunch of books and paperweights into one my my large purses (haha!) and that works well. For squat exercises I use a 24-pack of water bottles instead of the bag. For the Ugi Ball I found a 55 cm weighted stabilizer ball at Target for $15 that works for most of the exercises. Hope that helps!

  • Maggie

    Those reverse pushups are ROUGH! 

  • Robin

    Just finished this workout.  Warmed up by running up and down a small hill in the back of my house.

    That in itself was awesome.

    Did 20 min. alternating with the mini squat, jump tuck and mini p.u.  I feel good.  Will do this on the beach next time.  I’m so obsessed.  Thank you for such creative and powerful workouts.  I dedicated the entire w.o to Miss Erin and sending all my strength and positive energy.

  • Lindsay

    Just finished the skipping!  The only way I can crack 50 in 20 seconds is if I don’t trip up on the rope.. in some cases multiple time!  I’m getting better though…  50, 38, 40, 38, 35, 51, 34 33

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    Well, I started working out 4 years ago because I had a really low self-eestem. With time I grow more confident but not beause my body changed, no. With working out I realised how persistent and strong-willed I am. I noticed since then and especially since bodyrocking (only since May) that I’m happier and not that self-conscious. I also study easier and even my english improved reading your comments guys and working out “in English”. ;-) And well since I stopped growing I noticed how easily I can put on weight so…. I have no other chance but I prefer it that way!

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    Well as you can see you just have to wait till your comment comes up. :) It will eventually. I don’t have any of the equipments either only a fittball or some dombbells. As a timer I use this: http://www.online-stopwatch.com/ There is an interval timer, a countdown timer and a stopwatch too. It’s a bit harder cause you need to workout near your computer but it works for me. Instead a sand bag or ugi I use my dumbbells.(2 kg or 8kg) I avoided all exercises which included a dip station but in an older workout I saw Zuzi using 2 chairs and a broomstick so I’ll try that till I can invest into a dip station… I hope I could help you and feel proud of yourself for joining us! Have fun ;)

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    Well as you can see you just have to wait till your comment comes up. :) It will eventually. I don’t have any of the equipments either only a fittball or some dombbells. As a timer I use this: http://www.online-stopwatch.com/ There is an interval timer, a countdown timer and a stopwatch too. It’s a bit harder cause you need to workout near your computer but it works for me. Instead a sand bag or ugi I use my dumbbells.(2 kg or 8kg) I avoided all exercises which included a dip station but in an older workout I saw Zuzi using 2 chairs and a broomstick so I’ll try that till I can invest into a dip station… I hope I could help you and feel proud of yourself for joining us! Have fun ;)

  • tee

    congratulations on starting your new journey!  great way to get your strength back!

  • tee

    happy birthday annie!

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    Thanks for your reply! You were the first ever :) I’m nowhere near PhD it’s only my last year in secondary-school so my shool leaving exams are coming fast but I’m happy that if i choose to follow your path I’ll still have time for wourkouts. Discipline… I’ll remember that.;-) Good luck with your exams!!!

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

    Just finished this Workout For The Lovers!

    Great workout.  Warmed up with an couple hours of house tidying and cleaning, house maintenance is so time consuming. And then by the time I was ready to do my workout I could feel that I was too low of fuel to give it my all, so I ate another meal then finished up some more maintenance while I digested.  It such a dance, eat/ workout/ rest/…

    I didn’t write down my numbers during the workout but vaguely rememberaverage for skipping was between 36 (when I kept tripping over my rope) and 50. And between 14-19 for each round of Reverse Mini Pushups and Sandbag Mini Squats.

    I did my Squats in a tight parallel, VMO was happy for the attention!

    10x Easy pace (up + down) flights of stairs for cool down.
    Stretched out. 
    By the time I finished an hour had lapsed!  Just goes to show how much time I spend on stretching!

    Burpee for Erin and Zuri…

  • Anonymous

    power, but we have the strength on the way :)

  • Anonymous

    Home..at last…!!!unpacking and on sunday I will do my first comeback workout…
    kisses to you all my old friends..you have been missed…

    • AudraG

      Welcome back Ivana!

    • MariaBjørgJepsen

      And SO have you, my dear :) Can’t wait to hear from you on a regular basis in here!
      Love, Maria

  • http://pulse.yahoo.com/_HKN5RLYQ5VEAFFQ44SHRGGWUFI Donna

    Well….. I go to the gym everyday except for Thursdays and Sundays… but on Thursdays I exercise at home and go to Body Rock for my workout for the day. Today was Pilates day… so I needed to do this routine before my hour class… Since I don’t have a dip station I can use, I improvise and use a smith machine! No sandbag with me, used a 20lb dumbbell for the squats!!!  There is always a way if there is a will, and my will is to get in shape, and get my BMI down to athletic ranges for women.  Keep up the good work you guys and I even did a Burpees for Erin!!!!

  • Jess

    Zuzana!!
    You’re workouts are amazing! I’m sick right now with a kidney infection, but I’m going to get right back into the workouts once I’m feeling better!
     I also wanted to ask where you got your necklaces from? They are really pretty :)

  • AudraG

    Thanks for the workout for all us Bodyrock Lover’s around the globe Zuzana and Freddy! <3<3<3 I find it much easier to be positive, optimistic, and happy rather then negative and pessimistic.  You get out of life what you put into it. It's the Law of Attraction :) 
    Speaking of love, I loved the intensity in this workout Zuzana!  I did the mini squats bodyweight only because 1)no sandbag and 2) did not want to injure myself throwing around a 30lb barbell lol!  Still was a calorie torcher!  Thanks!

    High Knees w/rope:  60/58/54/55/45(oops!)/55/54/40 oops x 2 lol!
    ReverseMiniPushups: avg 21-16 reps
    MiniSquats: avg 22-18 reps 

    +healing burpees for Erin  :)

  • Christine Bastien

    Weird how yesterday when I did this one, my thighs were burning as hell, but his morning, it’s my upper back that’s sore!

    • GoustiFruit

      I think that’s because Zuzana includes a lot of legs exercises so if you’re following her regularly your legs are used to it… but arms exercises are less frequent so when you focus on them one day, you can feel it the next day !

  • Anonymous

    Omg, that was a totally burnout for the legs :D Good!

    My scores:
    Part I: High Knees w/ JR: 60 60 50 51 46 57 41 52
    Part II: for the Reverse mini push ups I did 15 reps in average and for the SB mini squats I did 13 reps in average!

    + Burpee for Erin <3

    thank you!!!!! :))
    nice friday!!!

  • Samantha R

    Hi all – I just finished this one:

    Part 1 – HK Skips: 54, 57, 58, 58, 56, 57, 59, 56
    Part 2: Rev Mini Push – Max 16 Min 11, Sandbag Mini Squat – Max 20 Min 16

    Thank you! Sx
            

  • BodyRocker_Bonnie

    Kicked off my Friday with 4 minutes interval high knees followed by Hot Body workout.  Doing the HKs before the 15 minute workout made it even more tough, but I’m determined to get those suckers down and make friends with them.  

  • Vivi

    For bodyrockers who don’t have FB : a new workout(20min) is on the way !!

    For me today I chose
    1/ Hot attack workout
    2/ tear it up workout
    two workout intense but not brutal, because my body is in pain, and I have difficulty so to push harder  :(
    I tried this morning to do my workout without to eat the morning, but for me it’s too difficult, between my 2 workouts I had to eat something because I felt the dizzinesses arriving :(

    Now ready for a busy day !!

    Have a nice day every one <3

    • Christine Bastien

      hey vivi! you really push hard! a couple of times I did a little 4 min before breakfast and I was extremely hungry!

    • BodyRocker_Bonnie

      I don’t have FB, so thank you for the heads up, Vivi.

  • tee

    It is 24 rounds which means you go through circuit 12 times

  • tee

    try to do them regularly, and keep going! when you finish your first one you will be so excited!

  • tee

    you put in as much as you find challenging, and increase it when you find it easy.  I think zuzana has 25 or 30lbs in hers.

  • Tamar

    HEy!
    did this one today. LOVE the idea of a skipping challenge before the workout. i couldn’t stop trying to catch my breath the whole time! i love those kinds of workouts when you just feel the burn everywhere..

  • Anonymous

    They are from adidas – stella collection :)

  • Anonymous

    First full bodyrock after a two month hiatus. Man does it feel good. Like riding a bike :)

  • Anonymous

    First full bodyrock back after a two month hiatus. and Man does it feel good.  Like riding a bike :)

  • http://aphrodiitee.deviantart.com/ Isidora

    Hey i can speak to u in spanish haha… Yo llevo haciendo estas rutinas mas de un año, las hago 4 veces a la semana y son lo mejor que hay. 

    Puedes partir con cualquiera, uno mas antiguo o uno mas nuevo, pero hay dos tipos, unos de intervalos que son en un tiempo determinado (como esta) y otras rutinas con repeticiones en que te puedes demorar menos o mas. Da lo mismo que seas principiante, si no puedes hacer algunos ejercicios los modificas para que los puedas hacer, de a poco vas a comenzar a mejorar toda la fuerza y resistencia para hacer todo. 

     Lo primero que necesitas es un reloj de intervalos, te puedes bajar uno por el celular o ocupar uno en el pc como este: http://www.beach-fitness.com/tabata/ es muy simple de usar  en seconds on son los segundos en que vas a hacer un ejercicio y seconds off, los segundos que vas a descansar, y las en rounds el total de rondas que haras. 

    Mira aqui te muestro una rutina que Zuzana hizo en tiempo real, dura 12 minutos y es mas facil de entender ya que lo haces al mismo tiempo que ella: http://www.youtube.com/watch?v=hLZIBO8szRM

    Si tienes alguna duda pregunta! :)

  • Anonymous

    awesome I’ll check it out! Thanks :)

  • Cindy

    High Knees Skipping-50 rep.
    Reverse mini pushup 17 rep.
    Sandbag squat 20 rep
    I love this short and intensive workout because it gives me the opportunity to have time to do other things.I was one that I used to go to the gym for 1 or 2 hours but as soon as I found about Bodyrock, I still go but I am out in 30 ot 45 minutes. I am so grateful to Zuzana and Freddy for their support and excellent job to provide bodyrockers with these wonderful workouts.
    Many Blessings for both!

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

    This workout was killer, but it was amazing!!! I’m still recovering from being sick and it showed in my scores but it’s so nice to be back. I have also discovered juicing, again for the second time, and it is wondering! I get more than enough servings of fruits and vegetables a day now. I feel so much better :) Thanks for everything you guys do!!!

  • Anonymous

    Ouch.

    pt 1. 53 (tripped) 65 62 62 64 45 (tripped twice!) 61 64
    pt 2 reverse mini pushup high 21, low 8
          mini sb squats high 19 low 15 (13 kg sand bag)

    and a burpee for erin.

    i got a new jump rope a little while back and love it!  goodbye old leather boxing rope!  i am finally donating you!

  • Eleni Greekteach

    Hey Bodyrockers, please post a photo of you doing a burpee for Erin on Facebook on the Burpees For Erin Page.

  • Anonymous

    Hi Susana,

    There are several things you could do.  Live without protein powder is one or you could make your own.  The reasons for it’s use is to aid in your training, but many people never use supplements and don’t need to.

    Working out you burn fat.

    –Chris

  • BodyRocker_Bonnie

    Commitment to high knees….just ordered a jump rope.  Excited.

  • tee

    yes, that’s how you do it, they made a couple typo’s

  • tee

    I think I would say dip station if you do not have a good substitute for it.  it is easier to substitute for the sandbag, if you are advanced enough to need extra weight.  just because you could use a duffel bag, backpack, old purse, filled with books,rice bags,tin cans, sand etc or use dumbbells, kettle bells, water bottles etc until you have enough to get the sandbag.

    I actually have neither and I’ve been here almost a year!

  • tee

    what you do is try the workout that is posted each day (probably with the beginner modifications to start)  and if there isn’t a new one posted then you can do an old one.  Doing different exercises each day keeps muscles confused so it is really effective!  good luck!

  • Maria Sweden

    Hi! I really like the positivity-thingy. :) …but sometimes you have to stand up to certain comments or oppinion because if you don’t do so the result may be a bad feeling towards yourself. The challenge of not doing so with judgement or negativity, I feel, is the right way to go because the outcome often comes to respect from the other person and a feeling of accomplishment or agreement. you can agree to disagree with a positive attitude. :) I don’t know, (bla bla bla) wish you knew Swedish because my english isn’t good enough.:P

    Anyway, here are my scores: 
    Part 1: 56, 56, 53, 50, 58, 58, 57, 57
    Part 2: I couldn’t count! I used sandbag with 10 kg.

    Loved the wo! Thank you! =)

  • Anonymous

    Awesome example of making the routine work for you! We have been careful to include the bodyweight mods for you guys – nice to see you not backing down just because you had to improvise a little bit!

  • Anonymous

    Hi Tina – the last time we looked she weighed about 53kg.

  • Maire

    What constitutes a rep when the exercise involves alternating sides of your body?  Like, say, jump lunge and swing?  Would one rep be one jump and one swing to the right?  Or would one rep be jump lunge swing to the right and jump lunge swing to the left?  Sorry if this seems nitpicky but it makes the difference between doing it right or doing half as much or twice as much! 

  • Christine Bastien

    I just came back here to re-read the note on being positive. I like every word of it, and I too will take on this challenge of being positive. I know that’s how it’s “suppose” to be, being kind and positive, but now that you talk about it, I believe it even more and I want to make more efforts toward it. Isn’t it amazing that people (Freddy and Zuzana), that I have never really seen, nor talked in my life can have such a wonderful impact, both physical and mental? I love you guys! (I guess I should give some props to the internet too..!)

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

    Intense!
    Part 1) 60, 59, 59, 57, 58, 58, 58, 60
    Part 2) Reverse Mini Push Ups: High 15, Low 8
              Mini Squat using 30lb barbell: High 15, Low 7
    Amazing allover burn!

    After I did some more skipping to cool down as well as some circuits with the barbell (curls, rows, presses, deadlifts, squats) and push ups and some ab exercises. Once I get going I don’t wanna stop haha!
    I jumped right into my pool after all this sweating ahhhh such relief!

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    I kind of like the room decoration hehe.

    I have never made a comment of this kind, so please LET ME BE when I said that I love how Zuzana rocks those pants (the 1st ones) They are soooo cool (in her body) I dont want to imagine how I would look in those :P  But anyway thats why I am here bodyrocking :)

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Holy cow!  That was awesome.  I averaged 40 high knees with rope (thanks for doing this in two parts so I could use the rope outside).  On part two I averaged 7 mini reverse pull ups and 15 mini sandbag squats.  This workout was a lot like the workout I did yesterday only the 5 and 15 seconds made it more difficult.  Awesome.  I love a good sweaty workout…that only lasts 12 minutes. ;)

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    I don’t have a dip station but I’m working on it so it’s just a matter of time to do this sweet torture. I just wanted to share a little experience with you guys. I wore my hair like Zuzi for a workout (with two ponies) and my mum said how cute that was so for fun I decided to wear it like it in school too. It’s not so common around here and I was afraid a bit cause I’m a bit self-conscious but it turned out to be great fun. My friends, schoolmates, teachers and people from the supermarket smiled at me and left their eyes on me, some even said how cute I looked and that they haven’t seen a grown up girl like this. I realised that I have the confidence to be a little different from others thanks to you guys… And, in my P.E. class there were some measurement of our condition (sit ups, push ups, etc.) and I was the best in all! Not so long ago I couldn’t even do 20 sit ups or a single one push up or run around the track once… My teacher asked if I wanted to be a soldier or a police officer as to why I was working so hard and I said no I want to be an economist but that doesn’t mean that I don’t have to push hard. Since your fun but extra brutal workouts I feel happier, stronger and more confident. So you, Zuzana, Freddie and all bodyrockers deserve a huge thank you and so much more for inspiring me and helping me to find the strength in me.:)

  • KIMBERLAKE93

    Luv’d this one!!  Thanks guys!  The skipping went by super fast!  Part 2 felt a bit long at times but the intervals were short which helped! 
    PART 1: 60/64/66/68/68/68/66/66
    PART 2:  No Rest….Jump Tuck/Reverse Mini Push Up/Jump Tuck/Sandbag Mini Squats- AWESOME!

    I also finished with 10 Burpees….5 from yesterday (I did my 5K run but forgot my Burpees) and 5 for today!!!  

    Thinking of all you BodyRockers!  Have a great day!  CHEERS!  :)

  • KIMBERLAKE93

    Luv’d this one!!  Thanks guys!  The skipping went by super fast!  Part 2 felt a bit long at times but the intervals were short which helped! 
    PART 1: 60/64/66/68/68/68/66/66
    PART 2:  No Rest….Jump Tuck/Reverse Mini Push Up/Jump Tuck/Sandbag Mini Squats- AWESOME!

    I also finished with 10 Burpees….5 from yesterday (I did my 5K run but forgot my Burpees) and 5 for today!!!  

    Thinking of all you BodyRockers!  Have a great day!  CHEERS!  :)

  • KIMBERLAKE93

    Luv’d this one!!  Thanks guys!  The skipping went by super fast!  Part 2 felt a bit long at times but the intervals were short which helped! 
    PART 1: 60/64/66/68/68/68/66/66
    PART 2:  No Rest….Jump Tuck/Reverse Mini Push Up/Jump Tuck/Sandbag Mini Squats- AWESOME!

    I also finished with 10 Burpees….5 from yesterday (I did my 5K run but forgot my Burpees) and 5 for today!!!  

    Thinking of all you BodyRockers!  Have a great day!  CHEERS!  :)

  • MariaBjørgJepsen

    GREAT one, I found it so much fun!!! Nice energy kick after a long day at work. I did “It’s So On Right Now” again this morning and had a wild sweat fest going on – thanks for that! Now: off to relax and get ready to watch the Danish political election campaign tonight, so exciting :)

    My scores:
    Part I:
    High Knees (no rope): 80-82-80-79-82-82-82-82

    Part II:
    SB Mini Squat (15 kilo): 33-29
    Wide Mini Pike Press (no dip): 26-20

    Thank you Z & F – Positive Spirits Forever!!!
    Love, Maria

    • Vivi

      OMG ! What did you eat or drink in Turckey ???!!!! hahahaha Amazing score my dear <3

      • MariaBjørgJepsen

        I ate lots of freshly baked bread, grilled meat and Turkish Meze (tapas) mmmmm ;) Thanks a lot, sweetie pie <3

    • MariaBjørgJepsen

      I beat some of my scores today:

      Part 1: 81-82 reps.
      Part 2:
      SB Mini Rows: 36-42.
      SB Mini Squats: 33-39.
      Both 15 kilos.

      Love, Maria

  • Anonymous

    Cali & Charlie are wonderful – no worries :)

  • Anonymous

    Zuz uses the power model and we recently ordered the strength :)

  • Felicia

    did this just earlier and holyyy crap my quads were burning :) followed by “my buns hurt” and a lift (shoulders). sipping on my protein shake now !

  • Isabelle G.

    Each time it’s the 5 second interval, that’s when you do the jump tuck.  Have fun!

  • Isabelle G.

    I always use my office desk for the reverse push-up, and it works really well as it is sturdy and solid.

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

    My thighs were shaken” after this one! This was great! I really like what ou ahd to say about kinds and dropping down and doing a burpee when frustrated. I can’t wait to see the look on m kids faces,lol

  • BodyRocker_Bonnie

    This was great.  And I liked Zuzana’s suggestion to try doing Part 1 often with other workouts as an extra, because high knees are something I have to keep working on.

    Part 1  high 56, low 50

    Part 2  I found the time interval just a bit confusing, I did a jump tuck on every 5 sec interval.  Was that right?  My circuit was jump tuck, dip station, jump tuck, sand bag, jump tuck etc. 
    Reverse mini push up – High 10, Low 7
    SB Mini Squat – High 11, Low 8

    And a burpee for Erin!

    Thank you Zuzana and Freddy…for both your wonderful words on staying grounded in a good heart and also for this great workout. 

    • KIMBERLAKE93

      Yes that is correct Bonnie.  I think a tiny little error was written on the workout breakdown but yes a Jump Tuck during your 5 seconds and in between both exercises!  FYI…..great results!  :)

      • BodyRocker_Bonnie

        Kimberlake, thank you :) !

        • KIMBERLAKE93

          No problem!!  CHEERS!  :)

    • KIMBERLAKE93

      Yes that is correct Bonnie.  I think a tiny little error was written on the workout breakdown but yes a Jump Tuck during your 5 seconds and in between both exercises!  FYI…..great results!  :)

    • KIMBERLAKE93

      Yes that is correct Bonnie.  I think a tiny little error was written on the workout breakdown but yes a Jump Tuck during your 5 seconds and in between both exercises!  FYI…..great results!  :)

  • Monstrosity5

    Here’s what I did – added a couple of bits…

    HiKnee w/Jrope 47-59-52-52-47-52-47-47
    Mini Pup – 20-20-16-16-16-16SB Mini Squat – all 20s

    Tabata squat bottom to bottom (4 mins :20/:10 8 rounds) – 14 (for the :10 ‘rest’ you are in a full squat) 

    6-mins sit ups – 199

  • Anonymous

    Cool workout.
    Part one 
    57,58,58,58,58,58,58,58. with rope.
    Part two 
    Mini Reverse push up High 13 Low 8
    Sandbag Mini Squat High 15 low 12

    For some reason when i do Jump Tuck i always smack my thigh 
    at the end of 8 Min my thigh were read like tomatoes.

    Have a good day all.

  • Maria Sweden

    Same here! I have no idea. Please explain.

  • Anonymous

    Hi we use the power model and the filler depends on where we are and what we have access to. We have used rice, sand, dry dog food, and garden pebbles – whatever works!

  • Christine Bastien

    Thank you for this workout you two! Hope you are well. It’s a rainy day here in Montreal, so I’ll have to do my workout inside… can’t wait though!

    • Isabelle G.

      Raining in Bromont too!  Just finished the workout… to breakfast now!

    • Anonymous

      Raining in Vancouver, too!  Going to do this one now!

  • Tish

    Just finished this and it was brutal, just as I thought lol. 
    I averaged 60 high knees with jump rope, 12 rev mini pushups and 14 mini squats…..burpee for Erin.
    Now stretching, shower and work. 
    Namaste.

  • Anonymous

    Hi Z&F
    We miss you I am happy you are back whit this cool work-out.I have finish and I almos cry at the end it was so hard to do any puls but I try my best.
    The fist part my score are- 53,52,52,51,51,52,44(I trip),52
    Second one  reverse push ups I did round 15 but the squat I can’t count it was to hard to do it plus count.
    Thank you and can’t wait for other super workout and I did two burpees for Erin we think on you.

  • DonnaChiotis

    I was really pressed for time tonight but like a true bodyrocker I slotted this one in:) Better get dinner on now. Grilled perch/salmon cutlets with mixed steamed veggies…

    Part 1.High knees 60 62 64 55 56 57 61 69

    • DonnaChiotis

      oops to quick forgot to type in part 2…
      On average 12-14 reverse push up lowest 8On average 15 mini squat lowest 12
      Burpee for Erin !!!

  • Vivi

    Just finished, and killer for legs the mini squat!
    My score is
    57 reps for each interval in jump rope
    On average 12.14 reverse push up
    On average 15 mini squat.

    Now another one !!

    • DonnaChiotis

      I don’t have time for a 2nd one and I don’t think my body copes well with two a day as injuries occur. I eat less and do one. Where do you find the energy to do two a day ??

      • Vivi

        In fact it is always after the first one that I want to do another one !!!
        After I did 4min skipping to finish to sweat and after rows & abs.
        But of course today I have time to do all these exercises, but next month I have to go back to work!!! And there, it will be most difficult to be regular with 2 a day I think….:(
        I thought to do them the morning before to go to work, but as everybody’s sleeping at home I can’t make noise…and to push hard I make a “little” noise hahaha! And more with the jump rope or my dumbell. The evening perhaps should be better. I will see.

        • Donna chiotis

          Good-luck with whatever you decide <3

        • MariaBjørgJepsen

          Hey Vivi :) I came back from Alanya this Sunday, I am just having a nice Facebook “break”. I tend to go and check it out all the time, if I have nothing else to do, but it just doesn’t do anything good for me. A true time stealer :) SO, now 1-2 times a week must be more than enough for me! I really missed you, Donna, Ivana and all the other lovely Bodyrockers out there. It sounds GREAT that you are going back to work, don’t you miss it? What kind of job is it? I love working and can’t imagine not doing it. Please don’t push yourself to do more than 1 workout daily, if you don’t have the time or energy. If it becomes a force to you, it will drain you from energy instead of delivering it! Nice scores, sweety ;)
          Love and hugs, Maria

          • Vivi

            My sweety Maria is back !!!! happy to read you !
            I realy love to do 2 workouts a day, but if I haven’t time I’ll do just 1. My work? I ‘m secretary in an automobile concession ;)

            And you, you enjoy your vacation???

            • MariaBjørgJepsen

              Aww, you are so sweet :) I am very, VERY happy to be back!!! Turkey was incrediblem, the 13 days just flew by so fast! 35*C, pool, large appartment with a nice big balcony, the best view possible (the whole city and the sunset every evening, so beautiful), cold rosé, beers and great red wine. Nice traditional food, perfect for a food lover like me, ha ha. But I did bodyweight workouts every day, except one day. Do you look forward to start working again? Love, Maria

      • MariaBjørgJepsen

        Be proud of listening to your body, my dear girlfriend! How are things going? ImTRULY missed talking to you :*
        Love, Maria

  • GoustiFruit

    It looked so difficult that, before Freddy, as you started struggling, I was trying to push you through my screen: “come on, push !” :-D

  • Anonymous

    after 4days of no training i felt SOOOOO guilty! god this time a year and a half ago it wouldnt have bothered me if i didnt work out for 6months and now i cant go a week! thats your fault bodyrock!

    i could only record my high knees and the max reps in the others because of the no rest
    high knees with rope( boxers rope so everytime i messed up it lashed me in the back of my legs!OUCH)
    56/54/61/56/60/52/58/58
    bent over row with 30lbs with sandbag-max 21reps
    sandbag mini squat- 29reps

  • tee

    you could also do weighted rows

    • Anonymous

      i did sandbag rows but it was hard to do because u lost time between dropping the sandbag, jumping and then tryin to pick it back up for your rows!

      • tee

        I was kind of thinking I might do rows, because I use a pullup bar and a high stool to do reverse pushups and I don’t think in 5 sec I could do the jump tuck and get up in position and back down again, might only get 3 reps in!  going to have to practice! lol

        I hate jump tucks! everytime I do them everything falls off the shelves!  good floors!  ha ha!

  • Vivi

    Hooo this workout semms very challenging !!
    But I know that the first part will be terrible for me…
    I didn’t do jump rope each days but I gained muscle on shoulders with workouts, but when I do jump rope my shoulders are really really in pain ! :(
    I have to stop so…I do something wrong perhaps????
    Well, I’ll see. ;-)
    Now kids to scholl and after workout !!!

  • Jazzy

    Sorry i didnt finish my comment, my arm are shaking like crazy.. anyways i was saying…

    Geez you weren’t kidding when you said this was a total burnout. I needed this badly, because yesterday was my birthday and had lots of cake.. and when i got to work today i had 3 cakes waiting for me! 

  • Jazzy

    Geez you werent kidding when you said this was a total burnout!

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    Good morning.Just finished an my score is:
    part 1
    high knees with rope:50 53 50 55 54 50 55 55
    part 2
    reverse mini  push up(with 2 chairs):between 14-17(do not have  time to write)
    sandbag(10kg):the same as above
    and 4 minute high knees with rope and 20 reps burpees
    and 1 burpees for Erin
    Have a nice day

  • Anastasia_B

    Just did this session, my first bodyrock ever! Loved it, I am a convert. Thanks for amazing, simple yet effective workouts. Zuzana you’re a gem & sent some positive burpee’s to Erin x

    • Anonymous

       Welcome Anastasia, you will have a lot of fun here, sweating a lot but feeling oh so good afterwards.  and this beautiful community will help and encourage you in times of struggle!! You’ll love it!! Thanks Zuzi and Freddy

  • SuLee

    I just did this routine! it was a buttkicker but I loved it as the rest of your workouts :) .. 1 burpee for Erin!

  • irreverend

    thank you. I have been keeping up with my workouts but am most encouraged when you post a new video.  I can’t believe the progress I am making. Two years of serious kickboxing and running gave me huge fitness gains but I was actually getting fatter at the same time. I have been bodyrocking since I sprained my ankle in February and it is really paying off in fitness and esthetics. The diet/ exercise combo you promote is so effective and I have been able to start running again seriously in the last month and now the fat is just dropping off me.  THANK you THANK you.  I hope you don’t mind, but instead of sending you “coffee” this month, I am going to make a donation in your honour to PLAN Canada who are a charity I trust working with victims of the East African Famine. There are only two days left for the Canadian gov’t to match the donation and I can’t do both right now. Thank you thank you!

  • http://www.dheana.com Dheana

    Love the idea of doing a Burpee as a pattern interrupt. Smart! ….in fact, could have used that earlier this afternoon at work! :P Luckily, circumstance planted an opportunity to exercise compassion squarely in my lap and I took it. You’re right – kindness and compassion are always the key and happiness in an inside-out job.

  • Anonymous

    really random question here, but Zuzana what bras do you use! The biggest problem for me doing high knees is the bouncing! If anyone has suggestions for this DD girl here please help a girl out :)

    • KIMBERLAKE93

      Most of her bras are LuLu Lemon or Nike…….

    • tee

      I went to one of those fancy bra shops and was professionally fitted for a sports bra, it’s not the kind that you wold wear on its own but it holds me good, but I’m only a C to D.  It’s called triumph.  I like to use it when skipping.  but if I’m just doing high knees,  I will hold them!  ha ha!  as you are “a little” larger it might be good to wear a couple together.  I think Zuzana can get away a little with what she wears a little easier than us average folks!

  • Vibeke

    Thank you for the new workout. I just did the let it go workout earlier today so I will be doing this one tomorrow, I cant wait:)
    Ciao Vibeke

  • Tish

    Today was my 50th birthday and I did the Booty Meets Abs workout since there wasn’t a new one up yet.  I beat my previous scores so that was my birthday gift to me!

    side jump lunge  31, 29, 29, 28, 30, 29
    passing ball  10, 10, 10, 10, 10, 10
    1-leg elevated push up  12, 13, 13, 11, 10, 10
    plus 5 burpees

    Looking forward to doing this workout tomorrow morning….I can tell it’s going to be sooo brutal.

    Zuzana and Freddy, I hope you’re having a wonderful time.

    • Anonymous

      Happy Birthday!

      • Lydia

        Freddy! Zuzana! how is the rest of the family??!!  i.e- The doggies?

    • http://www.dheana.com Dheana

      Happy Birthday Tish – and good on ya’ girl! How many 50 year olds can do 31 jump lunges? C’mon!? Can’t tell you how awesome that is!
      Keep being awesome! You’re an inspiration! :)

    • tee

      hope you had a good birthday!  I am hoping to be in awesome shape when I reach that birthday in 3 more years!

      you had great scores!

    • KRKathome

      that.is.awesome! Happy 50th. Hopefully I can be this in shape at my 50th

    • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

      Happy Birthday.  Yesterday was my birthday too.  Its a great day for a birthday!

    • Anonymous

      Happy Birthday, Tish!
       
      –Chris

    • Anonymous

      Happy Birthday, Tish :) All the best for you!!!

    • Anonymous

      Happy Birthday!

  • Gwyn

    I LOVE the idea of dropping down and doing a Burpee to kick the negative bullsh*t!  Can’t wait to do this workout tomorrow.  

    I just bought a workout journal to write the workouts in and dates and how many reps, etc.  It’s really cool.  It has the word, “dream” on it in big letters and below that it says, “if you can dream it you can achieve it”.  You two really push the positive and the “dream”, so to speak, so it seems like the perfect workout journal:) 

    • Vibeke

      Where did you buy the journal? Was interested in getting one as well:)

    • Carmen1vr

      I want one 2!!!!

  • http://www.facebook.com/profile.php?id=646872521 Tamy M. Salat

    heeeey Freddy and Zuzana, really love the workout its challenging but it doesn’t require much time… I just wanna ask, what can I replace the dip station with in the meanwhile ???

    • irreverend

      I use a broom stick between two kitchen chairs. I have seen others say they have picked up a used walker (with legs rather than wheels obviously) at a yard sale.

    • Rachel Rettig

      I havnt tried the broomstick and two chairs yet. I need to. I do dumbbell rows instead.

    • sakurambo

      im hanging underneath my kitchen table….

    • http://www.facebook.com/profile.php?id=646872521 Tamy M. Salat

      amazing! thanks guys for the suggestion it will help a lot :D xoxo

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

    I love that you are so real Zuzana~ it is so motivating to me to see you needing encouragement from Freddie sometimes! It makes me realize that you are human and a person just like me!

    • tee

      that’s a cute doggie!

  • http://twitter.com/IronFistGirl Tara Fox

    I love this way of thinking ! I admit I have judged others in the past before thinking and realised it was down to my own self doubt and bad timing in my own life that made me lash out at others.  Im going to actively take this on :)

  • http://www.facebook.com/profile.php?id=504077485 Michelle Wilson

    Thanks for the new workout guys :) I just did the Let It Go! workout but I will save this one for tomorrow. 

    On the theme of kindness and deciding to be positive, here is a song I discovered last weekend:

    http://youtu.be/P9PX31loh_c

  • Blasted

    Loved it. Even though i cant work out yet i have done a Burpee for Erin..