Sep 16 2011

Hands Free Workout

Hi BodyRockers,

When life pushes us up against the wall or puts an obstacle in our path BodyRockers don’t quit. We don’t focus our thoughts on how unfair everything is – we choose to use our thoughts instead to find the opportunity in what is happening around us. Most of the time the greatest victories and successes in life come after you overcome something difficult – just like after our workouts, we emerge stronger, wiser and more powerful than before. Ready to face life straight on and strive towards our dreams. BodyRockers never give up – it’s part of the code – and all it takes is putting in your max effort – in life and in your workouts because in the end it’s all the same game.

Best,

Freddy & Zuzka

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 6
  • Low Jacksmax.reps
  • Get Upmax.reps
  • One Leg Ugi Bridge (left)max.reps
  • One Leg Ugi Bridge (right)max.reps
  • Flying Jump Lungemax.reps
  • Ugi Leg Liftmax.reps

Get your gear for this workout here:

Instructions:

Watch the video above to see how I pushed myself through the workout and also to see proper form of each exercise. I have included easier variations for beginners and those of you who don’t have the fit ball.

Today’s workout is 20 minute long interval training dedicated to BodyRocker Natalia who had an accident and fractured her arm. I think that it’s really brave of her asking for a hands free workout so that she wouldn’t have to skip her training completely while she has her arm in a cast. This workout routine is not only for Natalia but for all of you BodyRockers who want to try this challenge and have fun with a workout that we have never done before. Your upper body will get some rest but you will get amazing burn in your legs and abs – that’s a promise!

Set your interval timer for 20 rounds of 10 seconds and 50 seconds long intervals. The first one is your rest interval and your goal is to complete as many reps as possible during each 50 second interval. There are 5 exercises (listed in the workout breakdown) in the circuit and you will go through the circuit twice. Here is what it looks like and my reps for both rounds:

You will start with 10 seconds of rest to get ready for the first exercise

1. Low Jacks – 50 reps, 40 reps (50 sec)

(10 sec. rest)

2. Get Ups – 9 reps, 8 reps (50 sec)

(10 sec. rest)

3. Low Jacks – 45 reps, 47 reps

4. Ugi Bridge (left) – 20 reps, 16 reps

5. Ugi Bridge (right) – 20 reps, 16 reps

6. Low Jacks – 52 reps, 47 reps

7. Flying Jump Lunge – 27 reps, 21 reps (click the blue link to see the instructions for this exercise – it’s not in the video)

8. Low Jacks – 34 reps, 35 reps

9. Ugi Leg Lift – 12 reps, 11 reps

10. Low Jacks – 48 reps, 47 reps

+ Burpee for Erin as always :)

Workout tip: Push yourself during each exercise as if it was the last one in this workout – you have to give it your max!

Enjoy your training and share your scores!

Zuzka.

comments


Around The Web
  • Roxymoon25

    Also hurt my wrist recently!y! was great to do this workout. If there are more please let me know :) 

  • Sarah G

    I did this workout for the first time today and man oh man was it tough, even without equipment!
    My arms were sore from a couple days earlier, so I decided to go hands free :)

    Low jacks: 78/72
    Get up: 8/7.5
    LJ’s: 55/55
    1 leg bridge (L): 40/32
    ”                ” (R): 37/32
    LJ’s: 60/61
    Flying Jump lunge: 27/26
    LJ’s: 67/34 (I took a water break here cuz I was pooped!!)
    Leg lifts: 20/18
    LJ’s: 57/55 

    I’m pleased with my scores, I actually did better than I thought I would. It’s funny, I always start off with crazy super speed, and my brain goes “Whoa Sarah, slow down or else you won’t have any energy left for the rest of the exercises! Oh wait.. this is Bodyrocking.. and HIIT….that’s kinda the point… Ok carry on like a mad woman than! :D ” Haha.

  • Janessa Reimer

    wow this workout was awesome! i was dripping in sweat afterwards, i feel great!

  • Brittanyverner

    here is my score. Great workout before studying

    1) Low Jacks 49,50 2) Get Ups 8,83) Low Jacks 50, 464) Bridge L (no ugi) 30,255) Bridge R (no ugi) 30, 296) Low Jacks 50, 507) Flying Jump Lunge 30, 358) Low Jacks 51, 419) Reverse Crunch (no weight) 13, 1310) Low Jacks 49, 51

  • http://makavelina.mplicka.cz/ Nina_CZ

    Okay, I admit it, I picked this workout today because I just love this picture of Zuzka’s butt :D
    I wanted just a bodyweight today, since it was so super hard yesterday with Sean’s first workout and this was exactly what I needed, I killed the low jacks :) (in a good way!) and I also created a sweaty pool on the floor :D
    My score today (vs. last time)
    1) Low Jacks 50-50 (52-46)
    2) Get Ups 10-9 (10-10)
    3) Low Jacks 51-54 (52-40)
    4) Bridge L (no ugi) 17-15 (14-12)
    5) Bridge R (no ugi) 20-16 (13-12)
    6) Low Jacks 52-53 (53-50)
    7) Flying Jump Lunge 25-30 (18-16)
    8) Low Jacks 44-50 (46-47)
    9) Reverse Crunch (no weight) 15-15 (13-12)
    10) Low Jacks 54-54 (51-52)

    Not a big improvement since the last time, but this was not done that long ago and there is a progress, even a little :))) Enjoy your Friday night, bodyrockers! I got a bottle of wine from my vip client, so I am gonna enjoy it with some good movie tonight :) 

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

    This is a great one!  I couldn’t wait any longer for Sean’s workout (which is fine–I’ll be happy to do it tomorrow!), but I did want to try this one again.  I used my 10lb ugly ball.  I beat most of my scores, except the low jacks–but I am pretty sure I was much lower on them this time than last.  Oh–also, because I have loved the turkish jump up ever since the It’s So On Right Now, so I did a turkish jump up with the ugly ball instead of get ups.  So…it wasn’t totally hands-free.

    low jacks: 47-41
    turkish jump up with ball: 13-11 
    low jacks: 46-40
    ugi bridge on L: 31-30
    ugi bridge on R: 30-30
    low jacks: 46-50
    flying jump lunge: 37-33 
    low jacks: 40-35
    ugi leg lift: 10-10
    low jacks: 42-44

  • Anonymous

    cau i just finished,1)80×2)19×3)70×4)50×5)60×6)55×7)60×8)40x…………………….see u soon cau petra london

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

    Im quite proud of my scores! i did this today cuz my abs/back/chest/arms are a bit sore, so it was time to hit my legs! oh when i finished the first round i took a 20 sec break, i just couldnt breath well! 

    1. Low jacks: 55-50
    2. Get ups: 10-10
    3. Low jacks: 55-43
    4. Bridge & leg lift left (no ball) 23-24
    5. Bridge & leg lift right (no ball) 24-24
    6. Low jacks: 50-42
    7. Flying jump lunges: 30-28
    8. Low jacks: 42-40
    9. Leg lifts (plastic weightless ball) 16-19
    10. Low jacks: 50-47

    :D thanks zuzka & freddy! 

    now burpee for erin + some stretching! 

  • kat

    Did this one today :) beat my old scores ()
    low jacks 50 61 (51 52)
    get ups 12 13 (10 11)
    low jacks 59 60 (51 52)
    one leg UGI Bridge L 25 30 (25 30)
    one leg UGI Bridge R 29 30 (28 30)
    low jacks 60 62 (52 53)
    Flying jump lunge 28 28 (26 27)
    low jacks 67 62 (52 54)
    UGI leg lifts 22 22 (16 19)
    low jacks 63 69 (53 55)
    plus my Burpee for Bodyrocker Erin
    50 crunches
    Feel GREAT!!

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Hoowhee does it ever feel good to bodyrock again! God I missed that!
    Low Jacks: 48, 50
    Get Ups: 9, 10
    Low Jacks: 41, 50
    Bridge Left leg: 20, 25
    Bridge Right Leg: 20, 25
    Low Jacks: 43, 50
    Flying jump lunges: 25, 50 (Modified)
    Low Jacks: 48, 50
    Leg lifts: 15, 24
    Low Jacks: 44, 50

    I need some more support for the new girls when it comes to jumping and everything else. I can’t wait to catch up and do all the new workout routines! All of the Ugi’s are sold out right now, so I’ll try getting one for christmas. :) Thanks, Zuzka and Freddy!

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

    Wowy i love it! I missed this when it was posted and today i had a little proceedure on my upper arm, leaving me with a bandage and stitches… so i looked up this workout as it is perfect for this kinda situation! :D 
    Loved it and sweated LOTS… it’s no easier without any arms! :PLow Jacks – 50-44Get ups – 8.5-9Low Jacks – 44-49Bridge Left – 16-16Low Jacks – 43-48Bridge Right – 16-17Low Jacks – 16-17Flying Lunge Jump – 22-25Low Jacks – 43-53Leg Lift – 21-19

    I pushed so hard on the second round of jacks. Also, i put the jacks inbetween the bridges instead of afterwards, to keep it broken up and so i wouldn’t be two sets of jacks at the end & starting the second round haha.

    Thank yooou Fred & Zuzka! ;) x

  • Pingback: run and intervals - Race My Pace | Race My Pace()

  • MariaBjørgJepsen

    Fun sweat!!! I counted every 2nd jump in the Low Jacks and made the bridges off the edge of my low leather sofa.

    1. Low Jacks: 57-632. Get Ups: 13-153. Low Jacks: 60-614. Ugi Bridge (left): 37-435. Ugi Bridge (right): 35-426. Low Jacks: 61-647. Flying Jump Lunge: 60-718. Low Jacks: 62-659. Ugi Leg lift (regular, I had ball problems!): 16-2210. Low Jacks: 63-58
    Thank you, Zuzka & Freddy :)
    Love, Maria

  • Gerrilee Schafer

    1/ low jacks 55-56
    2/ get ups 8-8 w/hand assist
    2/ low jacks 56-56
    4/ bridge on bosu ball left 32-31
    5/bridge on bosu ball right 30-32
    6/ low jacks 56-55.5
    7/ flying jump lunge 21-21
    9/ low jacks 55-55
    9/ leg lift using unweighted fitness ball 17-18
    10/ low jacks 56-56

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

    Haha Daria, I didn’t have JUST the apple, I always have some delicious paleo post workout meal, the apple was just used as a desert :)

  • Dakkotah

    Hi Everyone there!!!
    This is my score:
    1) Low Jacks (No rope) 53,50
    2) Get Ups  8,10
    3) Low Jacks 60,53
    4) Ugi bridge (Left) 20,21
    5) Ugi bridge (Right)20,18
    6) Low Jacks 57,50
    7) Flying Jump Lunge 38,40
    8) Low Jacks 45,55
    9) Ugi Left Lift (me with fit ball!) 11,13
    10) Low Jacks 51,51
    Thanks
     

  • Regina Fife

    1. Low Jacks – 35 – 44
    2. Get Ups – 10 – 12
    3. Low Jacks – 38 – 41
    4. Ugi Bridge (left) – 15 – 24
    5. Low Jacks – 47 – 45
    6. Ugi Bridge (right) –17 – 23
    7. Low Jacks – 45 – 42
    8. Flying Jump Lunge – 30 – 40
    9. Low Jacks – 44 – 44
    10. Ugi Leg Lift – 14 – 17 (12 lb med ball)

  • Nancy

    OMG, this was BRUTAL!   I did this workout today.  I was sweating soooo much by the middle of the last round!  Here are my scores.

    1. Low Jacks – 52 reps, 43 reps
    2. Get Ups – 5 reps, 5 reps
    3. Low Jacks – 47 reps, 42 reps
    4. Ugi Bridge (left) (I didn’t use a Ugi ball since I don’t have one) – 17 reps, 17 reps
    5. Ugi Bridge (right) (no Ugi) – 16 reps, 18 reps
    6. Low Jacks – 43 reps, 34 reps
    7. Flying Jump Lunge (I did Flying Backward Lunge instead) – 17 reps, 18 reps
    8. Low Jacks – 36 reps, 40 reps
    9. Ugi Leg Lift (I replaced the Ugi with a big exercise ball) – 11 reps, 12 reps
    10. Low Jacks – 36 reps, 47 reps

    Thanks so much Zuzka and Freddy for all your wonderful work!  I’m so glad I found this site almost a year ago (November 2010)!  :)

  • Anonymous

    I love this community!!!! I love Zuzka and Freddy! And I loved this workout…actually I love all the workouts! 
    Here are my scores:
    1)low jacks: 72-55
    2)get ups: 10-10
    3)low jacks: 58-56
    4)one leg bridge (no ugi, L):21-233
    5)one leg bridge (no ugi, R): 20-22
    6)low jacks: 69-64
    7)flying jump lunges: 29-28
    8)low jacks: 54-61
    9) ugi leg lift (schoolbag with books): 14-14
    10)low jacks: 62-64

    This was brutal for my legs! After this I did the on the floor challenge (5sets and 11montain climbers), so I have my legs and my abs sore.lol. But I love it!

    One burpee for Erin!!!!!

    Kiss and a lot of love to all bodyrockers around the world!
    Keep bodyroking everyone!!

  • http://delightfultastebuds.com Jos

    I love this one and here are my scores (no Ugi Ball though)
    Low Jacks 60 – 48
    Get Ups 10-10
    Low Jacks 55-47
    One Leg Bridge (L) 18-18
    One Leg Bridge (R) 20-20
    Low Jacks 57-47
    Flying Jump Lunges 18-19
    Legs Lift & Butt Lift 15-16
    Low Jacks 51-53

    6 healing burpees for Erin since I didn’t do any yesterday!

  • 1fit4life

    If you could only afford one ugi ball which one would you recommend.  Thanks.

  • GoustiFruit

    I finally made what looks like a Ugi Ball :-D
    -> One pillow rolled over one big book and the whole thing put inside my backpack, it fits very tightly so I now have a round backpack with enough elasticity and firmness; also I think it’s about 3kg or 6 lbs, just fine :-)

    My scores for today, I’m still a few days late, I have to catch you up… I counted one low jack for each jump, scores are supposed to be half but I don’t like “.5″ (ex: 95 would be 47.5)

    Low Jacks: 92 / 95
    Get Ups: 11 / 12
    Low Jacks: 94 / 98
    One Leg Ugi Bridge R: 21 / 19 (ouch, harder than I thought !)
    One Leg Ugi Bridge L: 23 / 21
    Low Jacks: 94 / 98
    Flying Jump Lunges: 35 / 34
    Low Jacks: 95 / 95
    Ugi Leg Lift: 13 / 13
    Low Jacks: 97 / 101

    PS: those Disqus textareas have problems with copy/pasting :-

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    Loved this workout! I did it later than I should’ve, been too busy. I have to catch up and do the next one fast!
    My scores:
    Low jacks 37 41 41 41 40 38 41 41 44 41
    Get up 9 9 
    Ugi bridges 18 17 19 17
    Flying jump lunge 32 32
    Ugi leg lift 14 13
    Whoo!

  • http://kenjibankhead.posterous.com/ ashtromanius

    I had to modify a lot for this being 8 months pregnant. Instead of the bridges I did both legs and then lifted one knee a bit at the top alternating, and then the leg lifts I did the horse (on all 4s and lift opposite arm and leg), and then the get ups I did them from all 4s instead of on my back. I’d probably only get one in if I tried from my back, hahaha! I even did this outside and the weather here is perfect right now… 

    No excuses to all those people who say “oh, I can’t do that” BS!!!! You can, cuz I just did. :)

  • Anonymous

    1. Low Jacks – 47, 47 
    2. Get Ups – 8, 8 
    3. Low Jacks – 47, 49 
    4. Ugi Bridge (left) – 17, 18 
    5. Ugi Bridge (right) – 15, 19 
    6. Low Jacks – 49, 50 
    7. Flying Jump Lunge – 30, 25 
    8. Low Jacks – 47, 47 
    9. Ugi Leg Lift – 10, 14 
    10. Low Jacks – 45, 55

  • Christine Bastien

    I did this yesterday, here are my reps :
    Low jacks : 41, 50
    Get ups: 9, 9
    L. jacks : 45, 49
    Ugi bridge (with my other foot helping): left 11, 14. right 12, 15
    L. jacks : 49, 45
    Jumps lunges : 30, 30
    L. jacks: 48, 44
    Leg lifts (without ball) : 12, 15
    L jacks: ?, 51.

    Today is the Wicked things workout! Thank you Zuzka and Freddy!

  • Bohdanam

    8 lbs ball
    65 57
    14 14
    59 56
    29 35
    29 28
    58 56
    35 32
    54 54
    12 15
     54 63
     GREAT!!!!

  • Jitka

    Hi Tish, thanks a lot and I guess you are right so I am going to order it exactly like you said. So thank you so much for your reply  :  )  :  )

    Jitka

  • SaraDaniel

    Awesome workout! Still hurting :)

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

    I did it! I don’t know how, since my butt and thighs still hurt like hell, but I pressed through like a true warrior and I could achieve some real nice scores. I can feel already that by tomorrow I’ll be fine, like in the old days. So my experiment shows that after taking 9 days of (active) rest, one can get back into shape within 3 days of BodyRock training. Good to know. Now the scores:

    – Low jump jack: 56, 57
    – Get up: 10.5, 11
    – Low jump jack: 54, 57
    – 1 leg UGI bridge L: 18, 19
    – 1 leg UGI bridge R: 18, 18
    – Low jump jack: 57, 57
    – Flying jump lunge: 35, 35
    – Low jump jack: 55, 55
    – UGI leg lift: 14, 15
    – Low jump jack: 57, 61

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

    Did this 12 minute beauty today. http://www.bodyrock.tv/?s=Gaga+for+tight+booty

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

    Did this 12 minute beauty today. http://www.bodyrock.tv/?s=Gaga+for+tight+booty

  • Anonymous

    Hi Melli,

    From my careful observations, Lululemon, Nike , and Adidas. :-)

    –Chris

    • tee

      I like how attentive you are to zuzana’s bras! heehee!

      • Anonymous

        Hi Tee,

        It’s strange how that works! :-) 

        –Chris

      • Anonymous

        Yes, well I’m a boy and we will be boys as the saying goes!

        –Chris

      • Anonymous

        Yes, well I’m a boy and we will be boys as the saying goes!

        –Chris

  • Anonymous

    Hi there..
    so this morning I did FOR THE LOVERS workout and I felt great the whole day, and I decided to do another one..and I did BOMBSHELL BUTT….
    Tomorrow I have one very important meeting,and I will see can I get my own space for studio where I would do some workouts and also massages…wish me luck!

    and of course…burpees for Erin

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

    Wow this workout rocks!!! I really NEEDED something more brutal today and I decided to push at my max limit to check where the limit is :D and to my suprise I really rocked this! I had the most amazing weekend and I am so boosted with energy and now I have to put it to something, so I will be putting it back to my workouts, again on a daily bases from today! I finally found my ballance and found out where all my problems were and I am 100% back on track now and I love it!

    My blasting score that makes me so happy and proud!
    1) Low Jacks 52-46
    2) Get Ups 10-10
    3) Low Jacks 52-40
    4) One Leg Bridge (R extended – no ugi) 14-12
    5) One Leg Bridge (L extended – no ugi) 13-12
    6) Low Jacks 53-50
    7) Flying Jump Lunges 18-16 (very painful, haha)
    8) Low Jacks 46-47
    9) Leg Lift + Butt Lift (no ugi) 13-12
    10) Low Jacks 51-52

    I deserve a pretty good shower now and some post workout meal. I bought myself a treat today – super giant red delicious apple, it is HUGE and I am gonna EAT IT!!! :)
    Can’t wait to see and do another workout!

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

    Wow this workout rocks!!! I really NEEDED something more brutal today and I decided to push at my max limit to check where the limit is :D and to my suprise I really rocked this! I had the most amazing weekend and I am so boosted with energy and now I have to put it to something, so I will be putting it back to my workouts, again on a daily bases from today! I finally found my ballance and found out where all my problems were and I am 100% back on track now and I love it!

    My blasting score that makes me so happy and proud!
    1) Low Jacks 52-46
    2) Get Ups 10-10
    3) Low Jacks 52-40
    4) One Leg Bridge (R extended – no ugi) 14-12
    5) One Leg Bridge (L extended – no ugi) 13-12
    6) Low Jacks 53-50
    7) Flying Jump Lunges 18-16 (very painful, haha)
    8) Low Jacks 46-47
    9) Leg Lift + Butt Lift (no ugi) 13-12
    10) Low Jacks 51-52

    I deserve a pretty good shower now and some post workout meal. I bought myself a treat today – super giant red delicious apple, it is HUGE and I am gonna EAT IT!!! :)
    Can’t wait to see and do another workout!

  • Valerie Valor

    How about a legs free workout?
    I have my legs, but I’ve seen people who have no legs or only have one leg. It sure would cover all the bases. No one would have any real excuses for not working out anymore. It would also inspire all the people out there who are truly handicapped. Some people have to live without their limbs the rest of their life. They would probably be really inspired to see they are included…probably surprised too.
    I know a legs free workout would be hard and a challenge for me and a lot of people…but challenges are good for people. They help you get better and stronger.   :)

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

    As always I worked up a great sweat.  It felt weird not working out my arms.  Here are my scores:
    1.  Low Jacks (I counted everytime I jumped) 119, 74
    2.  Get UP 7, 8
    3.  Low Jacks 83, 83
    4.  One leg Bridge (L) 15, 18 (I started using my med ball, but that hurt my knee.  The second round I used a sleeping bag)
    5.  One Leg Bridge (R) 16, 17
    6.  Low Jacks 86, 86
    7.  Flying Jump Lunge 20, 20
    8.  Low Jacks 83, 70
    9.  UGI Leg Lift 11, 12 (I had put a 5lb weight in my sleeping bag but the first time I lifted it the weight fell out and onto my face so I ended up using the bag without the weight)
    10.  Low Jacks 90, 76

    BTW my face is fine.

    Oh and I did my burpee for Erin.

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

      I forgot to mention that yesterday marked 7 months of bodyrocking.  I love it.   Thank you for changing my life!

  • AudraG

    Oh my poor burning legs especially my quads were on fire Zuzana :) 

    Low Jacks:  60/57//57/54/60/55/60/57/56/51 OUCH!
    Get Ups:  12/11
    Bridge (L): 23/21
    Bridge (R): 27/21
    Flying Jump Lunge:  33/34
    Leg Lift:  20/18
    + healing burpee for Erin ;)

    Thank you!

  • BodyRocker_Bonnie

    Good Monday BodyRockers!  I managed to do 4 minutes interval high knees and a burpee for Erin before heading to work.  It felt really good to do something before jumping into the rush today.  Everyone have a great one! :)  ERIN – I hope that you are feeling better each day. 

  • Vivi

    Hi every bodyrockers ! How are you in this new week ??
    Ready to follow our sweety Zuzana?
    Me a little with a week without rest day, but I don’t give up !! And did 2 workouts this morning.
    1/ The O face Wo http://www.bodyrock.tv/2009/12/14/the-o-face-workout/
    2/ 300 rep sweet dreams http://www.bodyrock.tv/2009/12/19/300-rep-workout-for-sweet-dreams/
    In this last one I did an exercise for the dfirst time “one leg squat to roll back” It’s very challenging !! Try it ! ;)

    Enjoy your day <3  !!

    For me now shower and lunch ;)

    • Vivi

      Just a BIG thanks <3 to the Bodyrocker (I'm very disapointed to not remember the name :s ) who created the link with all the workouts !!!
      I can choose easely my workouts each days !
      I put the link here for those who didn't see it when it was posted http://fitness.litealloy.ru/workouts/tags

      • Anonymous

        Hi Vivi,

        It was litealloy who created this widget.  If I had used a non-name it might have been Heavy Elements! :-)

        –Chris
        PS did start out here as CL…

      • Anonymous

        Hi Vivi,

        It was litealloy who created this widget.  If I had used a non-name it might have been Heavy Elements! :-)

        –Chris
        PS did start out here as CL…

      • Anonymous

        Hi Vivi,

        It was litealloy who created this widget.  If I had used a non-name it might have been Heavy Elements! :-)

        –Chris
        PS did start out here as CL…

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

    I wanted to do this yesterday, but I was still so sore from the bombshell butt workout that I couldn’t face the flying jump lunges, I could cry just thinking about them. Jeez, I feel like the first time I tried one of Zuzana’s routines in January. Of course I’m now stronger (9 days of active rest does not deteriorate one’s muscles completely) but I’m a little bit out of shape, apparently. No matter how much I stretched at the end of the workout, I still struggle when I have to climb stairs. I love it :-).

    Anyway, I thought I’d make up my own 10sec-50sec times 20 compilation and be easy on myself, but I was wrong, my routine was actually kicking my butt (well, everything BUT the butt). Here’s what I did (probably 3 rounds would have been enough but hey, the last one I could dedicate to Brutus and my feeling of guilt for the long absence):

    1) Sit up with sandbag: 13, 13, 12, 12
    2) Commando push up: 21, 16, 17, 15
    3) Core split on DS: 24, 24, 22, 21
    4) Step up on a chair (L): 38, 41, 37, 40
    5) Step up on a chair (R): 39, 43, 38, 40

    Silly me, I thought that the commando push ups would be easy (easier than my original plan of reptile push ups) but I was soooo wrong.

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

    I’m actually sick & caught the cooties at the Mayweather vs Ortiz fight last night so can’t workout til I’m better! These will be great come back workouts…. :D

  • Anonymous

    just finished this workout… good one.  plus 10 min skipping.  
    Zuzana – do you still do any skipping after your workouts??

  • ZoeRocker

    What a great challenge! I can’t wait to try it and see how it feels to not be able to use my arms. I really love that you guys did this for a bodyrocker with an injury. Its really sweet:)

  • BodyRocker_Bonnie

    Hi BodyRockers,
    For fun I made up a 12 minute workout today, I called it an Ab Smacker:

    4 minutes interval high knees (8 rounds x 10/20 sec intervals)
    8 minutes 2 exercises back to back with no rest (16 rounds x 15/15 sec intervals):
    –   SB Swings
    –   Plank jump and power up (no jump, so this was like a 1/4 burpee)

    That was killer.  Then I followed up with 10 sets on the dip station alternating between doing 10 reverse push ups and then 5 dips.  I just wanted a little time to practice these moves outside of a timed workout.

    Now, onto my domestic circuit Sunday!  Have a great day everyone.

  • http://www.facebook.com/felinemenina Anna Carolina F

    It´s sooo kind that you did it for Natalia!

    Great workout for me today because I had have a long climbsession yesterday.
    My score:

    Low jacks 57-60
    Get ups 13-13,5
    Low jacks 52-48
    Bridge L 52-48
    Bridge R 26-26
    Low jacks 49-58
    Flying jump lunge 32-26
    Low jacks 53-41
    Leg lift 6-7
    Low jacks 48-60

    with 12lbs Ball

  • Marta

    It has been some time since I posted my scores (but I have been doing almost all the workouts almost every day :))

    Here are my scores (without ugi ball):
    Low jacks (67- 68)
    Get ups (8 – 8)
    Low jacks (85 – 67)
    bridge right (25-21)
    bridge left (24 – 21)
    low jacks (85 – 80)
    flying jump lunge (22 – 27)
    low jack (58 – 77)
    leg lift (14 – 14)
    low jacks (74 – 90)

    Bodyrocker 4ever!

  • Lisa

    I did this at the gym today, using the weighted Bosu Ball instead of the Ugi. I think it’s about 8lbs. My scores:
    Low Jacks: 55, 57
    Get Ups: 9, 9
    Low Jacks: 55, 56
    Ugi Bridge (L): 13, 13 (the ball is a little wobblier than the Ugi I think)
    Ugi Bridge (R): 13, 13
    Low Jacks: 58, 59
    Flying Jump Lunge (very hard after low jacks!): 25, 24
    Low Jacks: 52, 56
    Ugi Leg Lift: 9, 11
    Low Jacks: 57, 58.5

    plus a burpee for Erin!

  • V.I.G.

    1.Low Jacks: 59,60
    2.Get Ups:10,10
    3.Low Jacks:58,57
    4.Ugi Ball Bridge Left:21,23
    5.Ugi Ball Bridge Right:20,23
    6.Low Jacks:59,58
    7. Flying Jumps Lunge:43,42
    8.Low Jacks:62,56
    9.Ugi Leg Lift:25,29
    10.Low Jacks:56,62

    5 Burpees for Erin:)

    Very cool workout:))

  • Samanthina

    Hi guys,i did this workout half an hour ago because, yesterday i didn’t have time ,and  it’s great.
    Here are my scores:

    low jacks-56 60
    get ups-11 12
    low jacks-57 60
    bridge(without ugi) left-27 29  right-28 29
    low jacks-57 61
    flying jump lunge-33 35
    low jacks-57 61
    leg lift(with volleyball)-17 17
    low jacks-60 62
    + a burpee for Erin

    Thanks a lot Zuzana and Freddy
    Good night, everyone:)

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

    1. Low Jacks: 50, 44
    2. Get Ups: 10, 10
    3. Low Jacks: 47, 46
    4. Bridge L: 22, 22
    5. Bridge R: 23, 24
    6. Low Jacks: 46, 49
    7. Flying Jump Lunge: 27, 28
    8. Low Jacks: 42, 49
    9: Leg Lifts: 16, 17
    10: Low Jacks: 46, 52

    Ready for a Legs Free workout now :)

  • Vivi

    Good sunday everyone. No rest day for me, I love to much to Bodyrock!!
    SO I did this old bodyweight workout (everybody’s sleeping(nap) here so no noise with any equipment for me today ;) )
    http://www.bodyrock.tv/2009/12/03/death-by-workout/
    It took me only 10 minutes but enough to sweat !!

  • Sabrina

    I am about to do my workout but I wanted to post to all bodyrockers who are having problems posting in the comments on this site. I know your out there and you don’t know how to ask for help since you cant post! I just want to recommend that you use Google Chrome to load the site, it should fix the problem. Also you might need to clear your cache. I hope that helps, (helped me out a lot!).
    <3 Sabrina. 

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Low Jacks:51, 52
    Get Up: 8,8
    Low Jacks: 52,53
    R:One Leg Ugi Bridge: 18,18
    Low Jacks: 51,53
    L:One Leg Bridge: 18,18
    Low Jacks: 52,51
    Flying Jump Lunge: 19,22
    Low Jacks: 53,53
    Ugi Leg Lift: 12, 12

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

    Here is my score:
    1. Low Jacks – 50 reps, 47 reps 
    2. Get Ups – 9 reps, 9 reps3. Low Jacks – 51 reps, 54 reps4. Ugi Bridge (left) – 18 reps, 22 reps (I used a plaint fit-ball)5. Ugi Bridge (right) – 21 reps, 22 reps6. Low Jacks – 51 reps, 54 reps7. Flying jump lunge – 30 reps, 42 reps (I don’t know why but in the 2nd set it seemed to be simplier than in the 1st one)8. Low Jacks – 52 reps, 53 reps9. Ugi Leg Lift – 16 reps, 19 reps (and again I used a simple fit-ball)10. Low Jacks – 53 reps, 53 reps

  • tee

    when I try to do jump lunges  all I do is scissors, so that is why I do backward lunge, because I can get all the way down and it hurts more, its harder! but trying to do the low jacks afterwards was killer!  I have been doing bodyrock for almost a year and I have a feeling that jump lunges are going to require more weight lost first!  same with pullups!  I still need to lose somewhere between 30 – 50 lbs.  hopefully it will come!

    I also have P90X but I just found it hard to find one to one and a half hours to do it!  and the plyometrics one was always hard! lol  I should try it out again one of these days and see how much I have improved.  that would be interesting

  • tee

    are you doing the breathing properly? 
    zuzana doesn’t just breathe like that for the guys enjoyment, you do need to exhale and inhale, don’t hold your breath. 
    sometimes also when people aren’t used to intense exercise especially cardio, they get red because of not being efficient in their breathing, and some people are just predisposed to the blood rushing to their faces!

  • tee

    hmmm I think I saw some girls doing burpees in a bus and the subway!  maybe on your way to work?  ha ha

    how about the elevator! hallway, foyer, lobby, balcony, landing of a stairwell, church, ballroom, conference room, parking lot, playground, soccer field, meadow, cow pasture (watch out for the patties, maybe use as a ugi! lol),in front of city hall (usually have green yard or garden area in front), at a waterpark, or at disneyland!

  • tee

    your scores aren’t so bad, most of your scores were almost the same as mine and I’m coming up on a year!  just your low jacks were low! they hurt don’t they! ouch!

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

    WOAH MY GOSH! My Legs are starting to feel really sore after this one! 

    Low Jacks
    50,37

    Get-Ups
    9,10

    Low Jacks
    47,40

    Ugi Bridge (L) w/o Ugi
    15/17

    Ugi Bridge (R) w/o Ugi
    16,18

    Low Jacks
    45, 41

    Flying Jump Lunge
    21,18

    Low Jacks
    35, 32

    Ugi Leg Lift (w/o Ugi)
    16, 17

    Low Jacks
    42,44

    Loved it! Hopefully you have a new workout for tomorrow, but if you don’t going to look up older workouts and do some of them!!! =D

    LOVE YOU ZUZANA and FREDDY!

    Love,
    BodyRocker Brooke

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

    WOAH MY GOSH! My Legs are starting to feel really sore after this one! 

    Low Jacks
    50,37

    Get-Ups
    9,10

    Low Jacks
    47,40

    Ugi Bridge (L) w/o Ugi
    15/17

    Ugi Bridge (R) w/o Ugi
    16,18

    Low Jacks
    45, 41

    Flying Jump Lunge
    21,18

    Low Jacks
    35, 32

    Ugi Leg Lift (w/o Ugi)
    16, 17

    Low Jacks
    42,44

    Loved it! Hopefully you have a new workout for tomorrow, but if you don’t going to look up older workouts and do some of them!!! =D

    LOVE YOU ZUZANA and FREDDY!

    Love,
    BodyRocker Brooke

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

      Oh and I also did my Burpee for Erin!! 

  • mag

    AMAZING!!!!
    1.  53,53
    2.  10, 9
    3.  44,46
    4.  16,19
    5.  16,18
    6.  52,47
    7.  32,34
    8.  46,38
    9.  17,18 (without the ugi ball because I don’t have it so I did the other vertion)
    10.  53,50
    and I am euphoric!!!! haha thanks guys
    my legs still hurts from “workouts for the lovers” thats sandbag minisquats really works!!!

  • Rei

    you should definitely organize your workouts by whether or not we need equipment or not. it’ll make it so much easier for beginners because we won’t be able to follow your exercises.

    • Anonymous

      Hi Rei – we provide equipment free modifications with every new routine so that everyone can follow the routines :)

  • Elizabeth_BodyRocker

    Hello bodyrockers,
    I had a long day today, I walked as crazy!
    But , I just did my routine of the day, I don’t have a interval timer so there are my results:

    1.   Low jacks (40 x 2)
    2.   get ups (8 x 2)
    3.   low jacks (40 x 2)
    4.   bw bridge “L” (15 x 2)
    5.   bw bridge ” R” (15 x 2)
    6.   low jacks (40 x 2)
    7.   semi – flying :) jump lunge (20 x 2)
    8.   low jacks (40 x 2)
    9.   balance ball leg lift (15 x 2)
    10. low jacks (40 x 2)

    round 1: 10 mins. / break 1:30 (dancing reggae) / round 2: 13 mins.
    + 1 burpee for Erin and another one for Jenn’s mom!!

    Greetings to you all!

  • Slapsista1

    Hi there,

    Here’s my scores.  

    Low Jacks: 60, 60, 64, 47, 53, 56, 63, 54, 50, 70
    Get Up: 7, 8
    One Leg (Sandbag) Bridge L: 12, 17
    One Leg (Sandbag) Bridge R: 18, 20
    Flying Jump Lunge: 37, 32
    Ugi Leg Lift: 9, 16

    I did Ugi leg lift with no equip because I think my sandbag would have falle on me:)  Maybe I will try it with big fit ball between my calves next time, or look around for something else.  I am happy: first time doing get ups with no hands:)

    Thanks,
    Annalise

  • tee

    they stopped putting them up but freddy said that it would come back when they relaunch the site.

  • tee

    hi guys!
    did this one earlier, my legs felt about 2 inches bigger by the time I was finished!  jump lunges are backward lunges, still can’t jump them!  and I had to use my hands for get ups!  used my 5-6lb homemade pretty ugly ball. It worked good for these!

    low jacks – 55, 34
    get ups – 9, 8
    low jacks – 43, 40
    one leg ug bridge L – 17, 15
    one leg ugi bridge R – 17, 1
    low jacks – 47, 44
    flying jump lunge – 16, 16
    low jacks – 39, 38
    ugi leg lifts – ? forgot to count!, 14
    low jacks – 43, 42

    burpee for erin, burpee for zuri, and burpee for anyone else needing positivity!

    “ugly” ball copyrighted by chris!

  • Anonymous

    Thats awesome :) We love to read comments like this!!!

  • Christie

    More than any other exercise jump lunges make me scream profanity when doing them!

  • lala

    oh wow.
    I started a new job 2 days ago: waitress in a snack restaurant, physically pretty challenging, but nothing compared to these workout.
    Today, sunday no work cause the snack close on sundays and did this workout although brutus was yelling at me.
    DId everything with no ugi,(need to buy or create one);

    1. Low Jacks – 48,53
    2. Get Ups –8 ,7
    3. Low Jacks – 50,55

    4. Ugi Bridge (left) –30,32

    5. Ugi Bridge (right) – 35,30

    6. Low Jacks – 52,50

    7. Flying Jump Lunge – 29,26

    8. Low Jacks –51,51

    9. Ugi Leg Lift –31,32

    10. Low Jacks –52,51

    thank you

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

    I really liked this workout. Will do it more often, deff!

    1 – Low Jacks: 50, 41
    2 – Get Ups: 9, 9
    3 – Low Jacks: 48, 48
    4 – Ugi Bridge (LL): 15, 17
    5 – Ugi Bridge (RL): 16, 17
    6 – Low Jacks: 49, 39
    7 – Flying Jump Lunges: 20, 18
    8 – Low Jacks: 45, 36
    9 – Ugi Leg Lift (no weight): 18, 16
    10 – Low Jacks: 41, 46

  • Anonymous

    this was fun, and a little bit scary…

    my scores:

    low jack 53-42
    get up 11-10
    low jack 55-55
    bridge L 22-25
    bridge R 24-26
    low jack 55-48
    flying jump lunge 29-28
    low jack 43-47
    ball lift 9-17
    low jack 42-61

    and 1 burpee for erin!

    my kids call the flying jump lunge “ski jumpers” because it looks like how an olympic ski jumper lands.

    here’s a tip:  if you’re going to tape a 10# dumbbell plate to the bottom of your stability ball to add some weight for ball lifts, make sure you use enough tape.  better yet, think of something else!  it fell off after 9 reps in the first set, just as i was in the lift part.  i managed to twist out of the way just before it landed on my head!

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

      Heh, indeed. Your kids are clever. ^^
      I’m happy that weight didn’t land on your head. It will be tough creating a ‘No Head Workout’. :P 

    • tee

      maybe you should tie the plate with some rope!  ha ha!  I wonder if zuzana knew she created such a dangerous workout!

  • Charlie D.

    This rocks.  Natalia, I broke my arm last year and I know exactly how you feel.  You know, if you need to take a few weeks off and just let your body heal, that’s ok too – you’ll come back strong, I’m sure of it.  You’re in my thoughts.

    ps – I destroyed those low jacks today – over 70 reps almost every round!!

    • Lisa

      Wow! That’s awesome!

  • tee

    What you want to do is – each day, do the video that is posted, do them with as good as form as possible.  If there is no video posted then pick any one from the hundreds that are here.  If you want to try and make your legs bigger then as soon as you can start adding weight like zuzana does with the sandbag.  and always remember form is more important than speed!

    welcome!

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    Thanks to Natalia I don’t feel my legs!!! :P

  • tee

    wow!  you are doing awesome!  you had great scores!  how did you do so many low jacks after the jump lunges?  I died in that one each time and I can’t even jump the lunges!  ha ha

  • Cindy

    I did it today at the gym
    Low jacks 50-60 reps
    getup- did Sandbag squat 28-30
    UGI squeeze 75-77
    Flying lunges 40-39
    UGI woodchopper 30-22
    I ended up with 11 heaing Burpees for Erin!

  • Kayla

    Amazing.  Totally burned out.  Earned the pizza I’m going to eat while I watch the football game!

    lol, now I want to see a “no legs” workout

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

    Hey BodyRockers i want to share something with u. I start diet challenge it’s long 90 days. And i want to share my results with u when they can see.  I also start to do workout again i was stop with them because i don’t have enough space to do it. So i buy also a belt with  neoprene. And i hope it works because i want to be in best shape for my prime this year.  So cross ur finger for me..
    All the Best, Manenkoto :)

    P.S:  bodyrocking 4 ever :))

  • Anonymous

    I love this workout :) thanks zuzana and freddy for this one!!!! <3

    my scores:
    1. low jacks: 42 44
    2. get ups: 10 11
    3. LJ: 44 44
    4. Ugi bridge L (I used two pillows): 16 18
    5. Ugi bridge R (I used two pillows): 17 19
    6. LJ: 39 40
    7. Flying jump lunges: 30 32
    8. LJ: 35 45
    9. Ugi leg lift (I used my 5kg SB): 7 8
    10. LJ: 42 45

    + Burpees for Erin!!! <3

    The music helped me a lot…I got a great rhythm, especially for the low jacks :)
    http://www.youtube.com/playlist?list=PLADF200B3DEDB2AF4

    • Anonymous

      holy god!! your flying jump lunge scores are impressive! i ws dying after 20

      • Anonymous

        :) thank you so much! I almost died .. haha! nice day :)

  • Anonymous

    10 second was so short break for today workout. As usual  cool workout!! Here are my score, bodyweight ..Low Jacks 56,60Get up 9, 10  (funny i could only do it on my right side, should work on left side)Low Jack 660,60Ugi leg bridge left 20,21Ugi leg bridge right 20,20Low jack 56,60Flying jump lunge 24, 22Low jacks 59,60Ugi leg lift no weight 19,20Low jacks 60,60

  • Anonymous

    can you imagine the flat after 3 months,and every now and then your younger brother has come with his friends, and you find only beer and wine in your fridge???
    I am cleaning the whole day but I just finished my kitchen…hihi, never mind that is also a kind of therapy and getting used to walls and stuff…
    but today I done my firs ERIN BURPEE…I haven’t been reading posts and comments but last night I read the story and I join in…better late then never!

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

    Low Jacks 53, 46
    Get up 10, 10
    Low Jack 54, 35
    Ugi leg bridge left 19, 18
    Ugi leg bridge right 18,18
    Low jack 51, 43
    Flying jump lunge 24, 23
    Low jacks 45, 38
    Ugi leg lift no weight 16, 15
    Low jacks 41,41
    This was a killer, I LOVED it. Thank you Zuzana and Freddy, truly love this site and all the people in it.

  • Janessa Reimer

    I LOVED this workout! I feel so great right now. Natalia has helped me not to quit and keep pushing, cause bodyrockers don’t quit! 
    low jacks:61/60
    getups: 7/9
    low jacks:62/62
    ugi bridge(L):16/17
    ugi bridge(r):15/17
    low jacks:57/62
    flying jump lunges:24/24
    low jacks:61,62
    ugi leg lift:13,15
    low jacks:63/60
    Thanks for a great workout!

  • AmBoaksy

    O man…wiped out.  My quads are angry from all those low jacks.  lol.  Love the gesture of making a workout just for Natalia!!!

    Low Jacks: 47/43
    Get Ups: 9/9
    Low Jacks: 41/35
    Ugi (without the Ugi, don’t have one :( ) bridge (L): 18/17
    Ugi bridge (R): 18/18
    Low Jacks: 46/38
    Flying Jump Lunge: 18/22
    Low Jacks: 43/29
    Ugi Leg Lift (w a Pilates Ball): 14/13
    Low Jacks: 50/36

    Have a Great Weekend Everyone!!!

    • AmBoaksy

      oops forgot to mention my Burpee for Erin!!!

  • Gerrilee Schafer

    Hi all,I’m on my last 2 days of holidays in Las Vegas….I took my interval timer and a hand full of workouts with me….I’m very proud of myself….I worked out Monday through Friday in my hotel room….a very small space, but I did it..Fierce Friday WO, 500 squat challenge, tight jeans still fit, 500 mountain climber challenge, and yesterday I made up my own…16 rounds 10/50 1/side jump lunge…2/reptile PU…3/mountain climber…4/v-ups for abs

    even in Vegas baby

  • Elizabeth

    Just wanted to say that I’m about to do this workout, and partake of the positve energy from all you bodyrockers again!! I started bodyrocking a couple years ago, but I’ve
    slacked for a couple months…I’ve been feeling guilty but I’m tired of that. That’s not what this is about. I choose to push myself, be positive, and be a little healthier everyday. Thanks Z and F, all you Bodyrockers for your great example to me!!

  • Mary Lou

    As @Janet:disqus would say, I was sucking my socks after this one! I don’t know whether I should be thrilled or scared as my numbers compared with Zuzana’s, I guess it’s time to re-evaluate form. I don’t have an Ugi so I used an 8 lb weighted ball and boy, was it hard holding it between my ankles for the butt lifts! I guess that means I should enter the t-shirt contest to try to win an Ugi! Yay! T-shirts!
    low jacks: 57/54
    get ups: 9/8
    low jacks: 55/54
    ugi bridge L: 30/33
    ugi bridge R: 31/32
    low jacks: 56/53
    flying jump: 29/30 (I really, really, really hate these!)
    low jacks: 54/55
    ugi leg lift: 11/12
    low jacks: 55/57

  • http://twitter.com/karmalaluna Arika

    I love the bodyrocker community as well! Sometimes I have to come here and read the warm comments just to believe in humanity again. This workout was intense! I loved it. I saw something today that really made me feel disgusted and angry at humanity so I’m very glad this workout was posted. I took it out on my body instead of taking it out on the people around me. My scores:

    1) Low Jacks: 60/58
    2) Get Ups: 11/10
    3) Low Jacks: 47/45
    4)Ugi Bridge (l): 24/20
    5) Ugi Bridge (r): 25/21
    6) Low Jacks: 50/55
    7) Flying Jmup Lunge: 38/34
    8) Low Jacks: 47/49
    9) Ugi Leg Lift: 20/22
    10) Low Jacks: 40/ 60
    + Burpee for Erin

    + the Marine Corps workout (both sets!) because I was just. that. angry. I’m not anymore. Exercise is truly healing. :)

    Much love to every body rocker out there!

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

      Wow Marine Corps workout is a killer, I admire you for doing both of these! :) and your score is outstanding! :)

  • BodyRocker_Bonnie

    Happy Saturday BodyRockers.  Great workout and I thought it was so great to do this for Natalia!

    I did the following and then 10 burpees for Erin.  I said her name on each jump and pushup and thought of her being strong and well. That made it feel like a moving meditation going out to her, I liked doing that.

    1.  46, 48
    2.  9,10
    3. 47, 49
    4. 17, 22
    5. 19, 24
    6.  49,49
    7.  16, 19
    8.  48, 47
    9. 16, 17
    10.  49, 48

  • Catsnp

    Good morning BodyRockers,
    I’m back with this great workout from a week of moving back to the states. But this doozy felt great, Here are my scores,
    1.54,56
    2.6,5
    3.56,55
    4.17,22
    5.17,23
    6.55,54
    7.32,38
    8.52,51
    9.20,18
    10.56,53
    Great workout and was sweaty. Now off to the shower and breakfast. Have a great day everyone.

  • Samantha R

    This is the first day I’ve felt ‘normal’ since getting back from Egypt with a bad tummy over 2 weeks ago so LOVED it today.  Used my new soft med ball which is 3kg.  Your thought for the day/life fits perfect for me at the moment; we are struggling getting to Australia as my daughters dad won’t give consent so we all have to go through court….again.  I’m trying to stay positive.  If it wasn’t for this we would be at my husbands new job in Oz in 6 weeks!!!  Arrrghhhh

    Scores:

    1. Low Jacks: 61, 62
    2. Get Ups: 12, 12
    3. Low Jacks: 58, 63
    4. Ugi Bridge Left: 20, 21
    5. Ugi Bridge Right: 22, 24
    6. Low Jacks: 62, 64
    7. Flying Jump Lunge: 42, 41
    8. Low Jacks: b60, 64
    9. Ugi Leg Lift: 12, 14 (dropped ball square on the face twice in first round!!!)
    10. Low Jacks: 60, 66

    Thank you! Sx

    • Mary Lou

      Oh no, Samantha! I was afraid of the very same thing and came close 2 times as well! I hope you’re ok!

      • Samantha R

        I’m fine thank you Mary Lou – I was having a giggle to myself when it happened;)  Must have looked funny.  Sx

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

    Hi Beth, welcome to the site. :D
    If you are a beginner and haven’t worked out before, then I would suggest to work your way up slowly and don’t go all crazy with a 5 day a week schedule, else you might burnout, injure yourself or lose your motivation. Focus on your form instead of numbers and onces you are compfy with the exercises and your body has adjusted to the routine. Then you can built it up to 4 -5 times a week, like most of us do. Personally I do 5 workouts a week, but if I’m tired or super sore, then I take an extra rest day. Also it’s very important to watch your diet and eat clean, do your stretching and warm up, but this is all very well explained on the site. Have fun! 

  • Vivi

    Wouaouuuuuuuu what a cardio training !! I even risked to slide with my sweat which dripped on the floor when I did low jacks !!
    So my score is :
    Low jacks : 77.76
    Get ups : 15.16
    Low jacks : 80.79
    Ugi bridge R : 29.34
    Ugi bridge L : 31.33
    Low jacks : 80.76
    Flying jump lunge : 41.42
    Low jacks : 77.80
    Ugi lef lift 5kg : 20.24 (I found the “up” easier than the “down” !!)
    Low jacks : 79.85

    Good one, even if without real UGI, it was challenging that mine doesn’t slide of my legs !!

    And now the Legs free????? :p

    • Vivi

      + 1 burpee for Erin of course !!

    • Vivi

      I did my own workout after to works arms (because I love that)

      24 round 10x 30 s
      1/ Reverse mini Push up : 33.31.25.34
      2/ One leg lift toe touch (alternating legs) : 22.23.23.24
      3/ Seated Pull ups : 13.14.14.13
      4/ Ab choper : 17.18.18.18
      5/ Dips : 17.19.18.22 (I did with a chair)
      6/ UGI leg lift(6kg) : 14.13.14.15

       Now shower and to eat something

    • tee

      when are you going to show us what you look like vivi?  you are super girl!

      • Vivi

        your comment touch me a lot <3
        But you'll be surprised because I don't have at all the body of a super girl !
        I gained muscles thanks to Zuzana of course (I'm very very happy !!) but it's not so much as you seem thinking.
        Sorry no picture on internet ;p
        And the super girl here it's Zuzana (and Freddy the super boy :p ) with what all they do and share with us !! <3 <3
        I'm in my 9th month of Bodyrock and I want more in more.Not boring at all !!! Ho nooooooooo !

  • Anonymous

    i never usually do workouts with music but i did today and the beat REALLY helped when doing the low jacks! it really makes you push so that you keep up with the rythm of the musicQ

    low jacks-60/56
    get ups-11/11
    low jacks-55/60
    one leg ugi bridge…OUCH!-29/28
    low jacks-56/53
    one leg ugi bridge-30/31
    low jacks-55/51
    flying jump lunge-23/26
    low jacks-53/44
    ugi leg lift-20/21
    low jacks-50/53

    • Anonymous

      You are so right – one of my low jack rounds was 10 reps higher than the rest, & I know it’s because of the song that cam on right then!

    • Anonymous

      I agree! The music was so helpful for the low jacks!!!! :)

  • Aimee

    I’m trying to do get ups leading with my left leg as it seems to be really weak on them, it’s probably due to being right handed as well.
    Low Jacks:  47 36
    Get Ups:  7 6
    Low Jacks:  40 42
    Ugi Bridge L:  16 13
    Low Jacks:  42 48
    Ugi Bridge R:  23 14
    Low Jacks:  36 35
    Flying Jump Lunge:  20 18
    Low Jacks:  28 31
    Ugi Leg Lift:  10 10

    Me and my boyfriend are building up our strength again after virtually taking a month off while he has been ill. It’s been so hard for him and it’s tough looking after him whilst trying to keep everything else “normal”, I now hope even more that Erin and her family will be okay. I don’t think I could put anymore love into my burpees for her.

  • Milla

    Your back in LA :) hope you two had wonderful burbee tour in europe :) good to have you back :)

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

    Hi guys , my scores are below!
    Low jacks:  63/58

    Get ups:  9/10

    Low jacks:  60/64

    Left bridge (no ugi):  19/23

    Right bridge (no ugi):  21/22

    Low jacks:  59/62

    Jump lunge:  25/26

    Low jacks:  57/61

    Leg lift (no ugi):  18/20

    Low jacks:  58/63

    Those jump lunges were a killer!  Also, this workout works well with
    no ugi ball.  I don’t have one so for this workout, instead of finding a
    replacement, I just completed without.  Next time I will find something
    to substitute!

    I wish you a speedy recovery Natalie!  So relieved to hear you escaped the crash without other injury!  I hope you like the workout, it was a good one!

    Oh and one burpee for Erin :) Wishing you positive thoughts :)  I just found out my Mum’s cancer has come back…. But I know she can get through it again!! xx

  • GoustiFruit

    Oh so you’re back to LA !? Lucky you, the weather is still as sunny, I’m so jealous :’-(

    Hey Freddy, did you record hands free too ? You were moving a lot during the first part, yuk :-

  • Samantha R

    This one looks fantastic – I’m going to get on it later after I’ve been to the soft play with my son.  I just bought a soft medicine ball off Ebay for only £25, it arrived two days ago and is a fab sub for the Ugi.
    http://www.ebay.co.uk/itm/NEW-Gym-Soft-Medicine-Wall-Ball-3kg-Abs-Core-FREE-DEL-/170653785104?pt=UK_Strength_Training&hash=item27bbc21c10#ht_2831wt_1208  Hope this helps some people, its perhaps 1″ in diameter smaller than the ugi but honestly its fab.  Sx

    • Vivi

      thanks to share it…but now I want one !! But it’s true that Zuzana use it more in more so perhaps I ‘m going to buy one. Because for exemple the last exercise of this workout I’m not sure to do it in the same way without UGI I’ll try with my “homemade” I’ll see.
      Thanks to give me the envy to buy !! hahahaha

    • Anonymous

      Thanks Samantha – that’s a great inexpensive alternative to UGI (which is more than 3 times the price of the soft medicine ball).
      The UGI’s a clever, versatile but expensive piece of equipment at around £85 plus shipping I hope they get a bit of healthy competition.
      Way way back medicine balls used to be more like UGI, They were leather, bigger and softer than they are now.

  • Anonymous

    Hi Zuzka and Freddy,

    Kind of letting you’re hair down?  I like Zuzka over Zuzana, but then I like Chris over Christopher and Fred over Frederick…  So what’s your middle name, Zuzka? :-)

    Take care,
    –Chris
    PS Like the Tee-Shirt Contest you announced over at the facebook page!  A great idea!

  • Anonymous

    Hi Beth,

    I think you were directing the question at Zuzana. In the past Frederick would post a reply so it’s kind of cool that other bodyrockers stepped in and answered.

    On what underlies your question…is it possible for a person using just their bodyweight to keep fit and have muscularity.  I think Zuzana is the poster child for this. She and Freddy have been doing this site since 2008 (?) and for most of that time using only bodyweight.  Sure when they started out she was using weights, benches and all kinds of stuff you would find at a gym.  Nothing wrong with that if you have the space and money, but since the time they moved to Malta it’s been pretty much all just bodyweight.

    Take care and welcome,
    –Chris

  • Vivi

    this one looks great !! For the afternoon for me ;)
    There is a Bodyrocker who had an accident with leg ??:p I would love a “leg free workout!!” With a lot of push up & burpees for Erin !! :p
    Next time perhaps?!

    You’re in LA, so it means that is the beginning of the 4 month of torture to the new year ?!!
    I’m ready to follow you !!!! Whoot !!!!
    you’re the BEST !!!!

  • Anonymous

    I love you guys.  Today I was tired, feeling a little lazy, & have very sore shoulders from swimming.  Just when I thought I would take a break from BR tonight, Natalia’s Hands Free Workout beat my laziness away with it’s promise of a workout free of shoulder pain.  I did this with my 8# Dynamax ball, which I love.

    Low Jacks 45-35
    Get Ups 9-8
    LJ 45-42
    UGI bridge LT 19-18
    RT 17-16
    LJ 44-55
    Flying Jump Lunges (B R U T A L) 24-22
    LJ 32-?* (subbed high knees for a portion of the 2nd round)
    UGI Leg Lift 18-19
    LJ 41-43

    Thanks!

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

    I loved this hands free workout and diligently stayed ” hands free” in honor of Natalia who I hope heals up quickly! I also did my Burpees for Erin ;-). I used my 10lb Ugi for this workout and enjoyed every second of it
    my scores below:
    LOW JACKS-80,62GET UP-13,13 1/2LOW JACKS-80,73ONE LEG UGI BRIDGE (LEFT)-27,25ONE LEG UGI BRIDGE (RIGHT)-29,26LOW JACKS-68,73FLYING JUMP LUNGE-35,35LOW JACKS-72,84UGI LEG LIFT-14,13LOW JACKS-71,86

  • Sara_hare

    That is so sweet of you guys. Also – ow, what a workout! I think my arms are aching in sympathy with the rest of my body anyway!
    My scores:
    1) 48, 45
    2) 11, 9
    3) 47, 43
    4) 21, 20
    5) 20, 20
    6) 47, 45
    7) 27, 25
    8) 39, 37
    9) 13, 13
    10) 42, 43
    Those flying jump lunges are so painful – and then low jacks afterward… my scores for those are suddenly so much less!
    Thank you for posting your scores, Zuzana. I push myself so much harder trying to keep pace with you!
    Plus a burpee for Erin.

  • Sara_hare

    That is so sweet of you guys. Also – ow, what a workout! I think my arms are aching in sympathy with the rest of my body anyway!
    My scores:
    1) 48, 45
    2) 11, 9
    3) 47, 43
    4) 21, 20
    5) 20, 20
    6) 47, 45
    7) 27, 25
    8) 39, 37
    9) 13, 13
    10) 42, 43
    Those flying jump lunges are so painful – and then low jacks afterward… my scores for those are suddenly so much less!
    Thank you for posting your scores, Zuzana. I push myself so much harder trying to keep pace with you!
    Plus a burpee for Erin.

  • Courtney

    I agree completely. The creation of this workout for Natalia was incredibly kind. I’m touched and inspired.

  • Sandrapamplona

    Hi, my name is Sandra and i think you guys are so AMAIZING…There is so much love and hard work on everything yoy guys do…Zuzane you are so beautiful, strong,nice, cute, and incredible person. My best wishes for both of you, I can see so much love between you guys that amaized me…you are changing lives and thanks for share your knowledge and passion to us.
    YOU GUYS ARE MAKING DIFFERENCE IN THIS WORLD…HOW AMAIZING IS THAT…:)

  • http://www.facebook.com/people/Christy-Chomer-Karnatz/611216017 Christy Chomer Karnatz

    Oooh, I also did a burpee for Erin! I’m praying for you every day for healing and real peace during this time. 

  • http://www.facebook.com/people/Christy-Chomer-Karnatz/611216017 Christy Chomer Karnatz

    I’m starting to feel the benefits of my return to Bodyrocking kicking in … and I’m loving it!  Really pushed through this workout. 
    My results:

    Low Jacks: 33     17
    Get Ups: 3     2 (I think I’m going to add these every other workout just to build up)
    Low Jacks: 20     21
    Bridge L: 13     16
    Bridge R: 15     14
    Low Jacks: 17 20
    Lunge: 20     18  (Can’t fly yet, but hopefully soon)
    Low Jacks: 15     22
    Leg Lift: 13     18
    Low Jacks: 19     26

    I’m so appreciative of the fact that I can slow these down to my level to maintain proper form and avoid injury.  I also add in Bodyrock Warmup and an Exercise Tv Aerobic routine or 3+ mile walk every day.  Thanks for all your hard work on this!

  • Rachel

    I’ve been BodyRocking for a little over 2 months now.  If there is no new work out for the day I work my way back from the date I started.  I am into February now. Over the past two months I think I’ve only taken 3 days off.  This really gets me pumped up, and I love seeing how my body is changing.  I will be in a lab testing my VO2 max for aerobic and anaerobic exercises, can’t wait to see how I BODYROCK those tests! I love this workout and this shows how truly dedicated Zuz and Freddy are to their fans!
    My scores:
    Low Jacks:  51, 54
    Get Ups:  14, 14
    Low Jacks:  51, 57
    Ugi Bridge L:  22, 24
    Low Jacks:  55, 55
    Ugi Bridge R:  24, 25
    Low Jacks:  56, 57
    Flying Jump Lunge:  33, 39
    Low Jacks:  54, 57
    Ugi Leg Lift:  17, 20
    +10 Burpees for Erin and everyone else who is struggling with something in their life and could use a little extra support (:

  • Ellie

    Just finished this…omg! I am sweating and beet red! But I feel amazing! I have been following this site for awhile, but only started BodyRocking two weeks ago. Since I am a beginner, I usually do the variations and I can’t thank you both enough for all the support, encouragement and advice you give to people like me. It’s scary to start something new, especially when you are not confident about what your body can do. I have been sooo happy that each day you give great workouts for any level of fitness. It means I know I can do it! And this community is just awesome!!! Makes me look forward to this time of my day. I set your site as my home page so it’s the first thing I see when I log on, and that really helps me get going.       Rock on!

  • Anonymous

    Zuz, your butt looks amazing in those pants

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

    oh trust me, zuzana does sweat! and having more or less fat has nothing to do with it! some ppl sweat alot and others dont. 

    • Anonymous

      Girls don’t sweat, we glow;)

  • AudraG

    Hi Zuzana!  I so wanna do this one right now but I already did “Workout For The Lovers” today and my heavy leg training so, I will save this booty burner for Monday when I hit my lower body again :)  Great to see you two back home safe and sound =D

  • Aletinita

    good workout!
    Thanks Zuzana and Freddy, there is for everybody with you guys!
    =)

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    yes, they’re the only workouts we do (well some of us do more, not me though) once a day. i usually do 3 or 4 a week but i know i should be doing them about 5 times a week. oh and don’t forget the healthy diet :) 
    I like working out in the morning because i have all the energy, but it’s up to you when you can fit them into your day. They’re very short which is the nice thing ;) 

  • Janessa Reimer

    This looks like an awesome workout! Thank you sooo much! I can’t do any upper body training yet for a couple of months, so this workout is perfect! I am gonna do this one tomorrow morning….thanks again :)

  • Anonymous

    Hi…it is like 2:30 in the morning and it is my first night back in my bed..no woods,no nature,no sky…just walls and town..and I can not sleep so I am watching the workout..so I have something to think about till the morning…
    good night to you all…
    p.s. I think I got 2 kilos this summer (due to my diet,not having my own kitchen etc)…but I surely lost some of the ages and some wrinkles…:)

  • Anonymous

    Diet recipe! PLEASE!!!! We need a new one!

    • irreverend

      I have been enjoying mashed cauliflower a lot lately. Steam the cauliflower and then mash with fresh ground black pepper, a bit of olive oil and if you like, some roasted garlic. Then use it in place of either potatos or pasta. So yummy, light and highly digestible!

  • Anonymous

    Hi Kerry Jones,

    Was it overcast yesterday?

    –Chris

  • http://www.facebook.com/profile.php?id=1032746471 Lamya Layal Guellim

    OMG I loooved this workout!! it was awesome thank u so much!
    I love low jacks so much that I added 10 minutes of HIIT low jacks lol oo and I replaced the last exercice because I don’t have a ugi ball I did Duck Butts instead

    here are my scores:
    1) 131, 118, 106, 120
    2) 9, 10, 9, 9
    3) 19, 18, 18, 20
    4) 19, 20, 21, 18
    5) 18, 16, 11, 18

    thanks again :)

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

    wowwwww, this is really cool :) body rockers are the best :))

  • kat

    Here are my scores :)
    low jacks 51/52
    get ups 10/11
    low jacks 51/55
    UGI bridge L 25/30
    UGI bridge R 28/30
    Low jacks 52/53
    flying jump lunge 26/27
    low jacks 52/54
    UGI leg lift 16/19
    low jacks 53/55
    10 Burpees for Bodyrocker Erin :)
    I am BEAT!!
    Thank you for this kick butt workout Zuzana and Freddy

  • KIMBERLAKE93

    I started with my 5 daily burpees!  Thinking of Erin and the Belak family daily!!!  :)

    LUV this one!  I’m drenched in sweat and it felt amazing!!  I’m wondering for us experiencing shin splints if there will be a “Legs Free Workout” soon????
    My results:

    Low Jacks= 45/36
    Get Ups= 9/10
    Low Jacks=  42/41
    Ugi Bridge L= 18/22
    Ugi Bridge R= 20/25
    Low Jacks= 46/48
    Flying Jump Lunge= 22/25
    Low Jacks= 42/36
    Ugi Leg Lift= 14/18
    Low Jacks= 50/56

    Have a good night BodyRockers!  I know I will!!!  ♥  :)

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      not a legs free workout! i will die hahah 

      • KIMBERLAKE93

        LOL….me too but I need it!!!
        And working out JUST the lower body (with arms free) was killer for me!  There are a lot more/larger muscles in the lower body so I find that harder to do!  lol

        • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

          yes it was still a killer but my arms are by far weaker than my legs so i don’t even know if i’d be able to finish it

          • KIMBERLAKE93

            Everybody’s arms are weaker than their legs! LOL
            And yes you would! Have faith! Think like a BODY ROCKER! :)

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

    Oh, great! You two are back in LA again. How are the doggies? :D

  • Anonymous

    Yeah!!! Go Erin go!!!! Healing Burpees and positive energy for you every day!!

  • JohannaMamou

    Ok scrap previous comment, now the sound does work..weird. Gonna do this another time it’s almost time to go to sleep right now.

  • Maria Sweden

    I don’t think my thighs will handle this very well. I don’t know what to do! It’s like they’re overtrained or something. Have to find workouts that focus on upper body. Good luck everyone!

  • JohannaMamou

    Uhm, there seems to be no sounds =/

  • Anonymous

    Are you guys back in LA ? Or is it still summer in Prague ?