Sep 19 2011

Wicked Things Workout

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

Hi BodyRockers,

There is something that we hear from people quite often after they watch our videos that sets my teeth on edge. There are a million variations of this statement, but they mostly all come out like this: “I could never do that”. Just to be clear, I’m not talking about people who have been somehow incapacitated – I’m talking about average, everyday people. The truth is when you apply that thought and belief system to any challenge, chances are you won’t fail because you won’t even start – and in fitness as in life, we all have to start somewhere. Better to hit failure and collapse mid pushup than to never even try. Even if you accomplish just one rep I can guarantee that you will rise up off of the floor stronger – both inside and out. Failure is cool because it means that you tried. It means that you cut through all of the mental and emotional BS that keeps most people in a perpetual state of self inflicted helplessness. We call the force that keeps you on the couch Brutus – he takes many guises and whispers as many different voices in your head – and the statement “I could never do that” is a declaration of allegiance to him that should never pass across any BodyRockers lips.

Best,

Freddy

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 7
  • Jump Lunge & Swing10 reps
  • Diagonal Knee Raise20 reps
  • Side Plank Leg Lift10 reps each leg
  • PTTVL20 reps
  • Pike Press & Knee Tuck20 reps alt.legs
  • Leg Swing, back lunge, knee raise20 reps alt. sides
  • Burpee for Erin1 rep

Get your gear for this workout here:

Instructions:

Watch the workout tutorial above to see the proper form of each exercise and easier variations for beginners.

Today’s workout is a time challenge which means that your goal is to complete it as fast as possible. I did it in 29 minutes and 57 seconds, so you guys can try to beat my score. Make sure to warm up for at least 5 minutes prior to your workout, then set your Interval Timer as a stop watch and get started.

This is what the circuit looks like:

1. Jump Lunge & Ugi Swing – 10 reps total (you have to alternate the sides as I show in the video above)

2. Diagonal Knee Raise on Dip Station – 20 reps total (alternating sides)

3. Jump Lunge & Ugi Swing – 10 reps total

4. Side Plank Leg Lift – 10 reps each leg

5. Jump Lunge & Ugi Swing – 10 reps total

6. Plank Toe Touch & Vertical Leap – 20 reps total

7. Jump Lunge & Ugi Swing – 10 reps total

8. Pike Press & Knee Tuck – 20 reps total (alternating sides)

9. Jump Lunge & Ugi Swing – 10 reps total

10. Leg Swing, Back Lunge, and Knee Raise – 20 reps total (alternating legs)

Repeat this circuit one more time and at the end do a Burpee for Erin :)

Enjoy your training!

Zuzka. (I don’t like Zuzana anymore)



Around The Web
  • http://profiles.google.com/patrice.read Patrice Read

    So ready to do this!! And how do people say “I can’t/couldn’t do that” to your workouts? They are nothing BUT do-able. That’s the beauty of Bodyrock. That’s why I come back every day to do another workout and keep reaching for better and better health and fitness. (And thanks for the definition of Brutus. I kinda had an idea of what it meant, but now I know for sure. He’s not welcome around here!)

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    yay! I can’t wait to do it tomorrow morning! Thanks Zuzka! :) I love it!

  • Pamela

    I’m doing this right now!!! :)
    I have grown fond of working out at night. For some reason, working out during the day isn’t very compatible with me. I won’t push as hard; I think it’s because of all the distractions. At night is when I have done all of my assignments for school, house work, finished eating for that day, so I can focus 100% on the workout as a result. And I workout outside on the patio, lol. I don’t like working out indoors as much as I do outdoors. But once I finish an 8PM workout I hit the shower and go to sleep like a baby! :) It is a routine that suits me very well… Thank you so much for the new workout!
    I have lost 2 kg in 1.5 weeks :o)

  • Anonymous

    You bring me to failure everytime!!  That’s a great thing!  I always push till I can’t do it..thats the point…So if they say “I can’t”…great…keep trying till you CAN!

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

    Well said Freddy!

  • Nnenna

    I love new workouts! 
    Freddy & Zuzana…can we get a new “warm-up” video? :-) 

    • Anonymous

      Absolutely! Next week ok?

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

      I love the old warm-up routine, but what I do recently instead is a few reps of current workout’s exercises before the actual workout, that way I will warm up and make sure I will do all the reps properly :)

      • Anonymous

        That’s a very good way to warm up.

      • Anonymous

        Hi Nina,

        I like that idea especially with some of the more complex moves. That way you become familiar with them and warm up to them as well! Genius girl! :-)

        –Chris

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

          Awww, thank you Chris, I needed to hear (read) that :D Genius girl! :D I did this warmup routine of mine today before It’s So On Right Now workout and I am so glad I did, those last 2 exercises were pretty hard to remember :D

      • Anonymous

        Hi Nina,

        I like that idea especially with some of the more complex moves. That way you become familiar with them and warm up to them as well! Genius girl! :-)

        –Chris

      • http://delightfultastebuds.com Jos

        I do the same thing too, practicing couple reps of the complicated moves prior jumping into the actual workout. If I do it early morning after rolling out from bed, I usually warm up with skipping to get my heart rate up and loosen up my muscles :D..plus some squats, lunges and arm circles if the workout involves any quads/push ups

        • ۞ BodyRocker ♥ Beth ۞

          Nice Jos !!! :D

          GREAT DAY I SAID !!!!!!!!!!!!!
          <3 BR Beth

      • ۞ BodyRocker ♥ Beth ۞

        Yes U can kinda “learn” the Exercises U going to perform in order to have a better form :)
        it’s a nice idea, & also somehow removes the “fear of start” before the WO :)

        GREAT DAY !!!!!!!!!!!! GREAT !!!!!!!!!
        <3 BR Beth

  • http://www.facebook.com/joshua.busse1 Joshua Busse

    “You’re not finished when you fail, you’re finished when you quit.” ~ Anonymous. No one has every made history by quitting, dare to be great and greatness will find you.

  • Catherine Michèle Pepin

    Will do that tomorrow. Thanks for posting the weekly schedule!!! Much appreciated!

  • http://www.facebook.com/joshua.busse1 Joshua Busse

    “You’re not finished when you fail, you’re finished when you quit.” ~ Anonymous. No one has ever made history by giving up before they even try, dare to be great and greatness will find you.

    • Legacy921

      Awesome!!!  I think I will print this and post it on my bathroom mirror, so I will see it every morning when I get up!  :)

    • Anonymous

      Good one have to write this one down….I have no breath ha ha ha this workout was awesome!

  • Catherine Michèle Pepin

    Will do this one tomorrow! Thank for posting the weekly schedule again!!

  • Anonymous

    Will do this one tomorrow after Ballet in the morning :)

    Also, just an FYI, the painless snapping sound you sometimes hear in your joints (most often in your hips and ankles) is your ligaments popping over the bumps on the bones. No harm done by this happening, just a sound. Imagine taking a rubber band and pulling on it so it snaps down and hits another surface..same kind of sound :)

  • Amy Agulay

    Awesome workout! I can’t wait to do it :)

  • Kayla

    Very excited to do this!

    Though, I do have a question.  The biggest inhibition to moving through the dip station ab exercises isn’t my abs–many thanks to you, Zuzana, for helping me make them awesome!–but my wrists.  It hurts, in the butt of my hand, to hold up my body for any serious length of time.  Is that a strength issue that will improve with time (I just got my dip station not long ago) or am I positioning myself on it improperly?  Anyone have any advice?  It’s really frustrating to not be able to push my abs to their max because my hands can’t hold up.

    • Angela

      Kayla, I have a similar problem with my wrists when I am doing a push ups or anything where I put weight on them. I am hoping they will stretch out or become stronger with time. Have you tried a hand/wrist brace? I wonder if something like that would help? I still push myself even though it hurts and I hope I am not doing more damage than good. Good luck!

      • Anonymous

        I have exactly the same pain on my wrists while doing push ups and even with reverse push up. It’s not a 100% solution but wrists bands have helped a lot so far. If I run into something more that can help us aliviate it I’ll let you know =D

    • AudraG

       I had the same problem in the beginning with my wrists with all the pushups and dip station exercises.  Give them time and rest :) Eventually they’ll strengthen :)

  • Hal

    Zuzka?  Cute.  I look forward to this workout tomorrow.  Looks interesting and challenging.  I will do my best to beat your time Zuzka:)

    Hal

  • Soni Pitts

    Preach it, Freddy.

  • http://twitter.com/nevaehlitebrite Nevaeh Light

    Wonderfully stated Freddy. If we would just apply this to everything imagine where our world could be. We all have ideas, dreams, ambitions but when we say I could never or thats just to big to ever happen then its dead. You never know what the one little seed might turn into, but you have to plant it in the ground first and then water it and watch it grow. Its not just about pushing your bodies, its our minds that always give up the fight first. 

    • Anonymous

      I wonder if we are related?

  • http://www.facebook.com/profile.php?id=1078290090 Roni Yager

    Z, have you ever considered doing a fitness competition? I think you could do really well!

  • Anonymous

    I love the sound of “Zuzka”, what I don’t get is why you happen to not like “Zuzana” any more (also a beautiful name), is it just because? Well, whatever you are happy with, so you’ll be Zuzka from now on

  • Anonymous

    doing this before i teach my spin class…..i hope i survive ;0)

  • http://pulse.yahoo.com/_ZOQQSXXMLB2EFUXDEBF7Z7IKMM Michelle

    I have to agree with you completely…I have shown your videos to many of my friends and none of them will even try it. They say “I can’t do that”. I am also guilty of saying it myself, my boyfriend found your videos on youtube and I watched and watched until I said heck with it I’m gonna try this. And that’s the difference between me and friends, I tried it and I won’t ever say I can’t again because I KNOW I CAN because I’m a bodyrocker! I just have to give 100% and believe in myself, and if I fall I get up and try again. For instance I tried to do the clapping push ups, the first time I fell right on my chest and I kept trying and guess what now I can do them :)

    Thank you Z for inspiring me to get out of my comfort zone and try new things I never thought were possible. I love how great I feel and how my confidence has gone way up.

  • BodyRocker_Bonnie

    Hi Zuzka & Freddy, thanks for this great post and workout.  Your words remind me of a quote that has always stuck with me:  “Argue for your limitations, and you get to keep them.”  So true, and so easy to forget!  Will give this workout my best tomorrow.  Step aside, Brutus.

  • Anonymous

    Could not agree more with you Freddy – If you want, you CAN!!!
    Look at Erin, chemo may weaken her body but she is so strong inside that she keeps on bodyrocking!!

    Rock on bodyrockers and Erin!

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

    And I like Zuzka!!!! It sounds so nice! 
    I’ll do it today. And start new life by changing my eating habits. I’m so tired of my own weakness against the sweets!!!!! 

    • KIMBERLAKE93

      They are LuLu Lemon!  :)

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

    when I was on vacation I was showing my friend your workouts and she did a couple exercises with me just to see what I was talking about.. now I think she’s going to start bodyrocking.. I told her today “my biggest piece of advice to you is don’t get intimidated by watching Zuzana do the workouts” I’m so glad that she is starting and will be a member of this great community!!

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

    That’s scary!! I knew a guy that was allergic to cold… no joke he had to take pills when he went skiing or anything like that.. allergies are very interesting and they can happen at any time.. I’m glad your ok and that you can still bodyrock!!

  • Jazzy

    Just Finished!! Time: 24:22
    Used 10lbs dumbells for the jump lunge swings
    Did 20 reps of Side plank leg lift, to sort of make up for not having the ugi ball
    + 5 Burpess to Erin and to anyother Bodyrocker that needs positive enery.

    I love this workout. My legs and arms are shaking!!
    Thank you. :D

  • http://www.eroticstore.ro rox

    did it:) I’m happy I finished it.
    31’44″

    and, of course, the burpee for Erin 

  • ZoeRocker

    Freddy, I am so glad you said this. This is what my Mum always says to me, “Bodyrock is too hard.” It drives me crazy because she is in fairly good shape and likes to exercise but thinks that Zuzka does too much “jumping around”. She has a problem with vertigo and gets dizzy if she jumps at all. I tell her that there are variations for beginners but I still can’t even get her to watch the video! I think she is nuts and she thinks I am too hard on her. It makes me feel bad, but I know that if I push her and Break the Brutus Barrier, she would be in awesome shape! That is my new saying that came to me as I was writing it. Say it with me BodyRockers!!! BREAK THE BRUTUS BARRIER!!!!!

  • Anonymous

    :) I came up with a name for the last exercise. I suggest something like Take down karate style or Kicking legs combo or Karate kid kicks ;) Love making up names.
    And btw, Great exercises. Even tough I’m srtuggling with my diet and exercising for the past few months and I gained quite a lot of weight, I would never dream of dropping your exercises for good ever. I got myself into shape before and I know I can do it again. Being in good condition and in shape means a lot to me so I know the way that got me good results and satisfaction and I don’t see a point in convincing myself that “I can’t do it” or “It’s not meant to be” etc. Thank you again for your effort you put in this site. The best way we all can thank you is to put effort in our training. :)
    P.S.: Hope you’ll find a name for that exercise ;)

  • http://twitter.com/karmalaluna Arika

    Advice for cracking in the joints not accompanied by pain: plain jello. If you’re not a vegetarian or vegan then you can eat this to stop the cracking when you exercise.  A couple of my friends used this method while I was in school for personal training. One day I heard cracking and then about a week later, it stopped. I don’t know why it works so well but it does.
    I will be trying this workout in the morning. :)

    P.S. I really really like Zuzka.

    • http://twitter.com/karmalaluna Arika

      I did this workout in 21:57 seconds. I love that last exercise because it was so fluid. 

    • AudraG

      Thank you for sharing Arika :)  I’m gonna try this out for my very noisy knees.

  • Lenka Slovakia

    Ears away:) so cute.
    Hello everybody, i am so happy today couse, this is going to be mine 1st BR work out after 3 weeks. i hurt a right ankle so needed a rest. So, today its going to be The day!  Jupiiiii… Thanks Zuzka and Freddy :)

  • Anonymous

    Hi Guys,

    Actually the response I get most often after people comment about your appearance,  Zuzka is, “that looks easy”  (usually said by someone who would die after the first round of three).    But I get what you are on about Freddy and as usually you’re spot on.  As an example:  I could not for the life of me do one wide grip chin up for as long as I can remember.  But, I’ve been practicing negatives by spring up on the bar and letting myself down.  Today I can do a few in a row.  Not the biggest accomplishment in the world, but I’m proud of myself!  You don’t get anywhere by sitting and you don’t get fit by wishing you could do a pull up!

    I seriously love this community and you two the most! 

    Big hugs to everyone,
    –Chris
    PS I like Zuzka more than Zuzana…but you shouldn’t stop liking your name, kid!

  • Vivi

    I’m really agree with you Zuzka & Freddy.
    The important for me it’s to try at least ! And to progress day after day.
    I remember when I saw for the first time your workouts and in seeing “Ninja jump” or “pull ups” “one leg squat” (etc…) In my head a little voice told me “woaouuu it should be so hard to do !!” but I tryed ! At the begining I did them as beginner and now I love these exercises ! (even if I have to progress again)
    Today there is one exercise I can’t do in proper form yet : ”Claping Push up”. I have to do them on knees(what is enough challenging for me!!). But one day I know I will do them !!

    I just would like to say that to “bodyrock” help me mentaly to not give up ! I always finished your workout, never let Brutus  win ! At the end, I have no breath anymore, I’m more than red, raining sweat but I win Brutus !! And what a pleasure it is !!! :p

    Now I’m going to do this brutal workout ! My legs gonna to cry again today !!! :p

  • Vivi

    Just “BS” : what does it means please ??

  • Anonymous

    It’s bullshit. :)

  • Anonymous

    @vivi This was a reply to Vivi’s question what the BS stands for… :)

    • Vivi

      thanks !!

  • http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters

    I believe this is very true! I tend to “fail” alot in life because of some social-phobia-problems i have.

    I keep going, i keep trying to get a good life, and in the last few years i just got better and better! It might not happen overnight. And that’s also with bodyrock. The first few times will be hard, and you will get stronger everytime you try, and it will get easier, and more fun, and you will grow towards this great person called:  The bodyrocker:D

    I feel i’m a true bodyrocker, not just on exercising but in everything life brings me. I never say “i can’t do that”.. I might say… It’ll be hard and i might fail:P But i keep trying! And i’m sure that if i keep trying, some day i will be rewarded! And that’s how every bodyrocker should think:D

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

    Nicely put Freddy.  I found it hard to get family and friends to do Bodyrock with me as they think its too hard also and truth is it is hard but only for a very short time out of your day and the benefits you receive, the feeling of accomplishment  after you’ve completed one of your workouts is worth a million times more.  It really made me incorporate exercise into my daily lifestyle not just a short term fix for weightloss.

    I just finished this workout altho i only did 1 round with variations as im now 22 wks pregnant. My time is 14:28  and I feel great :)

    Loving your workout fashion Zu

    • Anonymous

      Hi congratulate and good for you to do this when you are pregnant it will be easy for you at the end.

  • Vivi

    Just finished !
    With 6kg for jump lunge
    15.35 min for me. Great one ;) thanks again for this new one !

    • Anonymous

      Hi have did 2 round becouse your time is very good.:)

  • tee

    People get so afraid to try things in case they fail but it’s so silly to be afraid of failure, as without failure we can’t learn!  just think babies fail over and over learning to crawl and walk yet they keep on trying!

    professional baseball players fail 2 out of every 3 times at bat if they have a .333 average.  they get paid big bucks for failing!

    really we only fail if we fail to try!

    note:  for any beginners that still find the side plank too hard, you can drop your lower leg down so your on your knee, also onto your elbow on the floor with your other hand supporting you.  that’s how I had to do them when I started!

    I want to “try” this one tommorrow, I don’t know if I’ll have enough time,  but I’ll “try”!  lol

  • Pavlina

    I used to do dances when I was younger. Our dancer told us that there isn’t such a thing as ‘I CAN’T do that’. Basically, this statement means ‘I DON’T want to do that’ and it doesn’t reflect your ability to try something for yourself at all. So, come one guys, try it even if it scares you – that’s how you grow!

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

    Ah, Zuzka, I LOVE this one. I did Marine Corps yesterday, so wow, lots of working out in 2 days, feeling fabulous!
    My time was 26:56:51, so I did beat Zuzka, but instead of being super proud I think to myself: I must not have done all the exercises as “deeply” as her. Sometimes I take videos of me doing the exercises and compare my form to hers, which really helps. You can almost always improve by going deeper, keeping the back straighter, making the movements more intense. Maybe there could even be a new feature – we send in videos of us doing exercises, and you post your suggestions for improving our form? Of course it couldn’t be for free, but I am sure lots of us would love to get personal feedback from Zuzka and Freddy, right?

  • Carolyn

    the last exercise…”Flying Legs” ?

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

    21:51
    plus a burpee for Erin.

  • Samantha R

    Feel the fear and do it anyway that’s my motto!!  I’m one of those people who get really annoyed/upset  if I can’t do an exercise and I keep at it until I can (yes probs a bit over the top I know – me and my husband had an argument over my push ups last week;)).  

    I finished this in 21:11 – so pleased with my pike press/knee tuck, I have struggled with them in the past but today they were all good!

    Has anyone managed to find ‘Zuzka’s striped Nike top yet in the UK?  I’ve scoured the net and can’t find it.

    Sx

  • Anonymous

    Hi Z&F
    I finish this one and I have nearly throw up and sweat droping from me like mad.Time I am not realy sure  becouse I stop my  gimboss to check if I did the exercise right and forget to start it again.So I thing it will be round  28min but I did the side plank whitout a ball so I save time ther.
    Thank you for this super work out.

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

    35:04

    woooooooooooow
    i thought, when i saw you do the jump lunge and swing, well, at least it’s only 10 reps. hahahahahahahaha
    brutus is a big fat nobody–look how much amo you gave him, and i still shut him up :DDD  everything in proper form!
    thanks, guys!

  • Anonymous

    Killer workout. Took me 31.54 Min.I was straggling with  pike press and Knee tuck , could only do 10, then did 10 regular pike press. I’m gone master this one like i did the jump lunges.

    Have a good day all.

  • Catsnp

    YEAH you guys are back, you guys are back. I’m so excited!!!!!!!!!!!

  • Anonymous

    Freddy, thank you. I needed that. Not for exercise – I usually think – I could do that – about all sorts of fitness things, many of which I can’t do but I try.

    But I sometimes defeat myself emotionally with the I can’t, not good enough, young enough, right enough …. Thank you for the reminder. There are enough people who’ll try to kick you down, don’t be one of them!!! Stand up, defend, encourage, and nurture yourself.

    For those of you who do say you couldn’t do it – I’ve been doing the workouts for a few years now and there are still days I drop to my knees during a set (but tell myself, get up, keep going).

    In the words of Tony Little “you can do it”

  • Laura

    Coffee talk! Pleaseeeeeeeee???? We miss hearing about your life!

    • Anonymous

      Really?? :) I like coffee talks. I would like to see some coffee talks from you guys too. 

      • Anonymous

        Hi Zuzka,

        On what subjects?

        –Chris

        • Anonymous

          HI Chris,

          I think that coffee talks can be about anything – life, relationships, what keeps us motivated, what makes us happy, anything that would make us think or smile or both :)

          • Anonymous

            That sound cool! I like to think and often it brings a smile to my face when I do!

            Take care, Zuzka!
            –Chris

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

            DITTO! :D

          • Anonymous

            That sound cool! I like to think and often it brings a smile to my face when I do!

            Take care, Zuzka!
            –Chris

  • BodyRocker_Bonnie

    Good Morning Friends.  This
    was killer but I felt so buoyed up by Freddy’s comments this morning that
    Brutus didn’t dare to mess with me.  I
    used an 8lb ugi and my time was 27:42:59. 
    I need work on the side plank leg raises, those were so tricky to keep
    my balance I had to sometimes lightly touch my other hand to the ball or the
    floor.  Also, my jump lunges were good
    but I know they can use improvement (deeper bend and higher jump).  Sometimes they are more like a struggled
    leap, but I do my best to keep good form. 
    It’s not a race, it’s about doing it right and being focused.  I also sent off a healing burpee to Erin.    Thanks Zuzka and Freddy :)!

     

  • helena p

    Yaaay, weekly schedules are back !!! thank you guys, I´ve been choosing older workouts when you don´t post a new, but it´s nice to have a weekly schedule to follow again.

    • Yari0703

      I agree!!! So nice to know what the plan is for the week!!

  • Legacy921

    Thanks for the encouraging words!!!  I think getting started is most difficult for everyone!  That is hard enough without “shooting ourselves in the foot” so to speak with a “can’t do it” attitude.  I am so appreciative of the positive energy shared here, your hard work, and inspiration that you share with everyone!  I workout regularly, and still have trouble getting started at times, but I love that I can come to your site and find the boost I need to get going!!! :) 

  • AudraG

    Hey Freddy, when people say that “I can’t do that” without even trying, urks me as well.  I think we should take the word “can’t” out of our vocabulary.  It will limit your true potential in everything.

    Ahoj Zuzka, It has an exotic sound to it, I like it!  Can’t wait to see how the Tee-shirt contest turns out.  I would love to have one for my birthday on Ocober 30th but, probably would be too soon as it would take a while them to get printed and shipped.  It would also mark my 2 year anniversary with Bodyrock :)

  • Anonymous

    I loved this one! my time was 22:40…I always feel like the first time I do a workout I rush it a little and I need to stop doing this and really work on making every rep count and be perfect…Im sure I will the next time I do it. I usually go back and do the workouts a couple times anyway :) The hardest I though were the pike press and knee tucks–I have weak shoulders so it killed! also the plank leg lifts! Those were awful (in a good way) :) 

  • kat

    It took me 25:00 to complete this :) I think I was on fire with this one Zuzka :) Thank you for this Wonderful Workout!!  I also competed 10 extra Burpees for Bodyrocker Erin :)

    • Anonymous

      my time exactly..!!!..:)

  • BodyRocker_Bonnie

    PS, my naming suggestion for the last exercise:  Round-house Kick Combo.  I really like this one.

  • Anonymous

    Hi there…
    so I know there are some people from CROATIA here, and I just wanted to share something with you..I wanted my Ugi ball, but it is too expensive..and I found some great alternative on http://www.fitness.com.hr/shop/search.aspx?search_term=wall+ball&cat=shop
    so for all of you who still don’t know…
    I just ordered mine…
    good luck….can’t wait..

    and now of to do this workout…hope to be the last one without my ball…jeah!!!

    me happy!!!

    kisses to you all, be back with score 

  • http://www.dheana.com Dheana

    When I used to train people, I’d tell them to “Embrace failure!” …look forward to it, strive for it! Your muscles only respond and adapt by getting stronger if/when they are taken to their limits. If you’re not failing, you’re not improving – it’s the only path. 

    I needed one of my own pep talks this week – and thanks for providing one. Just recovering from a rotator cuff injury and was hit with another biomechanical hip/shin issue…Received a stern warning from my Physio: No jumping, No running, No skipping, No plyometrics…not until I’m better. Boo! :( What’s a Bodyrocker to do?! Well, I felt sorry for myself and did nothing for four days, but putting that behind me now. Now, I get to take on the new challenge of modifying your amazing workouts to fit my new parameters while my body heals. It’s a challenge – not a death sentance, right? I just needed a little attitudinal adjustment. Now I’m choosing to focus on what I CAN do, not what i CAN’T do… cuz I’m a Bodyrocker dangit, and that’s what we do! :)

    As always, great love and appreciation for your Zuzka and Freddy!

    • Janessa Reimer

      Keep up the great attitude! We’re bodyrockers and bodyrockers don’t quit! i like what you said, focus on what you can do, not what you can’t. Thats just what i needed to hear! Take care!

  • Anonymous

    finished in 18:35.  i had the most trouble with the vertical leap – at around 15 it felt like i wasn’t leaving the ground at all!

  • Mary Lou

    I finished in 23:59, but in all honesty, my pike presses and knee tucks are only sort of knee bends. I foresee face plants in my future…

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

      what doesn’t kill you makes you stronger :)
       

  • Miss Rebecca

    Beautifully stated, Freddy.  That last sentence literally brought tears to my eyes.  Although my fitness has improved greatly since I started following you guys about a year and a half ago, the most valuable change has come in changing my way of thinking.  I know from pushing through these workouts that I can accomplish more than I ever thought possible and it has changed every aspect of my life for the better.  I love being a bodyrocker!!!!!  :-)

  • http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

    this workout was amazing! did it for 29.38 :)))) tnx a lot, Zuzka and Freddy :)

  • Anonymous

    Hi there

    so my time is 25:00…I am so proud of myself…I woke up with pain in my legs and butt from yesterdays 2 workouts, so this jump lunges were hard for me..

    and..as I don’t have ugi ball jet (another two days jeah)..I used (please don’t laugh)..my sleeping bag,I wrap it around 3 kg weight,and put it in its cover…it sounds funny, but it is round, soft and all together 5 kg heavy…

    an of course burpee for Erin!

    kisses to you all

  • Christine Bastien

    Alright! Super cool workout, thank you! Did it in 24:44:31, using my 6 lbs medicine ball and my pike press knee tucks were more close to push ups knee tuck… and I had a coffee right before so I had super energy through the roof.

  • AudraG

    Brutus tried to drag me down in the second round but, he was unsuccessful lol!  This was another brutal workout Zuzka, thank you!  I finished in 24:50 with good form and used a 5lb weight.

    @dheanafit:disqus , I totally agree.  We learn from failing whether it’s muscles or life in general.  It’s how we grow.  Just like the saying “what doesn’t kill you makes you stronger”. 

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

    Oops. I have just finished this workout and now I realise that I have only done the Jump Lunge and Ugi Swing 1 time per round. Yikes, slight slip up there. 
    Still took me 22 min and 51 sec tho. O.o And I was all ready wondering why I had such a great time, haha. I knew I did something wrong. I’ll make up next time I do this workout, because It was great fun and those Side Plank Leg Lifts were killers!

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

    Hi Zuzka :))) (My real name is Zsuzska too, the same but in Hungary.) Sooo I LOVE this workout I think for me this was the BEST workout of the last month. My score: 26:53. I really enjoy every moment! And the workout schedule is soooo inspiral, I’m waiting for tomorrow the next workout. Lovely Hugs for you all :)

  • Lisa Wirth

    28:04 Min!!!! :-)
    But it was a really hard workout…

  • Shannonscottbaillie

    Amen!! I know I am not as strong as you Zuzka but I always tell myself I have to try and when I am done the workouts I always feel like I just conquered the world !!! this was very inspirational today! THANKS!! I love bodyrocking!!! :) 

  • Brandyccross

    I need alternate ways to do anything with dip stations! I don’t own one and the gym I go to doesn’t have anything like that. I want to do this work out so bad though!

    • AudraG

      Hi Brandy!  I can relate to your frustration :)  The great thing is that you don’t need a gym.  Try using two strong table chairs back-to-back.  It works great for me and I know it will for you as well :)  Hope this helps:)

  • Yari0703

    I did it in 18:47, but I think I did it wrong. I only did two rounds, was it three?

    • tee

      10 jump lunges & swings between each exercise?

      • AudraG

        Yup :)

  • amanda

    Very well put.  I bookmarked this post so I can come back for inspiration, we all need a reminder that we are capable of great things.

  • http://www.facebook.com/people/Travis-Bradford/1445028275 Travis Bradford

    That was awesome.  I felt a little cheated yesterday that my upper body didn’t get a workout.  This mad up for it.  I subbed a 10# dumbell for the ugi, and did hanging knee raises from a beam.

    Total time 21:50.  Almost lost my lunch after the second round of PPTVL’s but I was able to power through.  Wonderful job you two on a creative and tough challenge.

  • Julie

    Sorry for asking this, it might sound silly…long shift today :)  Do you complete the circuit only once or 3 times…?  Hopefully someone can tell me before I start doing it…or i can just keep doing it until I reach close to 30 min…Ok I’m blonde, what can I say..help :)

  • Anonymous

    I did this one today, and it killed me!! :D It was really hard and challenging, but I enjoyed every second of the brutality! Wanted to quit half way through the wo, but pushed through, and finished in 25:28. Think I beat Zuzana because I haven’t used the ugi for the Side planks, so it was “easier” for me (those were still pretty hard) and for the Jump Lunges I used my 5kg dumbbell.. It was an incredible workout, BodyRockers don’t skip this one!! :)

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

    my suggestion for the leg swing back lunge knee tuck is the hip thrust ab cruncher! I like Zuzka but you’ll always be Zuzana to me…:)

  • Kayla

    25:46.  No weights (and I don’t own an ugi).  Main thought right now: holy crap!  I had to stop after the second round of pike presses to get a towel because I was sweating so much.

    I earned my carbs tonight!

  • Kayla

    25:46.  No weights (and I don’t own an ugi).  Main thought right now: holy crap!  I had to stop after the second round of pike presses to get a towel because I was sweating so much.

    I earned my carbs tonight!

  • Jenn

    Wow!  That was tough!  I finished in 18:13.  I need to build more strength before I can go as low as Zuzka does in the Pike Press & Knee Tuck, but I did my best.  I also couldn’t do all of the Side Plank Leg Lifts on my DIY Ugi, so I did most of them with my hand on the floor.  Hopefully I’ll have more strength next time.  (But maybe I was just tired- my martial arts instructor has us do a lot of ab work in class).  I had to separate the last exercise, too.  I did 20 Leg Swings and Back Lunges, then used my pull up bar to do 20 Knee Raises.  I couldn’t do the leg swings in my doorway where the pull up bar is, but someday I’ll get a dip station.

    After the workout I weighed my DIY Ugi, and it is 10 pounds.  That’s more than I thought it would be; the weight inside is only 6 pounds.  I didn’t realise the pillow and covering would add so much weight.

    -Jenn

  • Cindy

    I did it today at home. I did 5 minutes of skipping to warm up. My time for this workout was 28 minutes. I am going to try to be faster and have better form next time.
    Thanks!

  • Courtney

    “Visit my site or I will drink water from a puddle.” Love it!

  • Matan Nassau

    Any bodyrockers from Montreal here? I’d love to meet new people! :)

  • http://www.facebook.com/judrabelo Juliana Rabelo

    something is wrong… I did this whole workout in 18:44, how come Z toke 29 min???

    • AudraG

      Did you do 50 Jump Lunge & Ugi Swings each round?  The Workout Breakdown is different from Zuzana’s instructions :)

    • Analine Johnson

      Did you do it twice? If so then you had great time. Be proud.

  • Sarah G

    25:31, with just my bodyweight, and I still am sweating and feel the blood rushing through my veins! I did the Smoking Hot body workout yesterday, so I’m still a bit sore, but I felt like another longer routine :) Thanks Zuzka

  • Laurenl

    Yay your funny post video threats are back at the end!!! Don’t drink from a puddle, I am doing this one tomorrow:)

  • Katie

    My friend used to say that, but she is doing it!  I used to think that, but I don’t anymore.  Let’s face it, these workouts are hard and they look hard too, anyone who hasn’t done one before will probably say that at first.  It sure is great to look back and say, I used to think I couldn’t do that, now I will never think that again about anything. 

    I like Zuzana, but everyone likes to change it up from time to time.  I go by Kat sometimes, and Katie others, whatever, you are still awesome no matter what you call yourself.  

    xo
    Kat
    Colorado

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

    It took me 23:50 to complete this workout (using an 8lb medicine ball for the swings and my lumpy “sandbag” for the leg lifts).
    I think next time I do this I will try to focus in more on my form, I feel I rushed it tonight to finish and could have done some things better..but I really enjoyed that last exercise :)
    I cooled off by taking an easy jog around the neighborhood..

    Thanks for another great workout!

  • Julie

    Ok thanks sooo much Elizabeth for getting back to me.  Have a great workout :):)

    • tee

      don’t forget the jump lunges & swing between each exercise too!

      • Julie

        Thanks so much tee…I’m not sure how I missed the bottom breakdown, was it there before?  Or was it put up later…lol, I need sleep i think..<3 thanks guys.

  • AudraG

    Tara, try the backs of two strong table chairs (not the foldable kind) back-to-back.  Some Bodyrockers here have suggested kitchen countertops that meet in the corner, in between a washer and dryer,  treadmill arms for example.  Good luck and have fun!

  • AudraG

    Good luck Ally!

  • Hal

    28:07.  Just beat you by a bit Zuzka.  Enjoyed it but it was tough.  Especially the Plank Toe Touch Vertical Leap combination.

    Off to buy you another cup of coffee:)

  • Analine Johnson

    Hi Zuzka, what you said reminds me of the Thomas theorem – “If men define situations as real, they are real in their consequences”.

    So I’m so glad you posted a timed workout today. I’ve been delving into the archives and I’ve been able to pick and choose my workouts which is quite fun, but I didn’t have much luck finding many timed workouts. Yesterday I found a new exercise that I fell in love with – one leg squat switches – oh my gosh they’re bananas! Luv them! I loved Ninja plyo push-ups, now I love them both. 

    My time today was 28:54 using a 8lb ball. Loved the workout.

  • Julie

    Loved this workout!!!!  26:07, with a 12lb UGI ball and 10 Burpees for Erin <3<3

    • BodyRocker_Bonnie

      whoooo!  12 lbs! way to go, Julie.  

      • Julie

        Thanks so much :)…Yeah I think I made a mistake buying the 12lb UGI for some of the exercises it’s a huge struggle, but a fantastic workout…I maybe should of bought the 10lb lol…but I love the UGI ball so much…

        • BodyRocker_Bonnie

          I have an 8lb ugi but would like a 10lb to step-up challenges when I am ready for them.  I love my Ugi too.  That crazy ball just makes me want to workout its so much fun.

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

    I love vertical leaps! So much fun ;-). It was hot today so training in my garage when it was 100degrees outside made for a sweat fest. My time for this wicked workout was 18:06. 
    Freddy, your words of wisdom are timed well for me as my Husband and I are discussing a possible new venture. 

  • Madi

    I was just looking through the new workout schedule for the week, and I was curious as to why you no longer do active rest days?

    • tee

      I believe that was sunday!  she just says “no workout for this day”

  • Tryste

    Hi guys, thanks for the new workout! I did it this morning and had a great time. Man, but those vertical leaps were hard to do, though. :-)

    I just wanted to share a variation on the last exercise that I tried out. Since I still am waiting on my dip station, I had to get a little creative. I basically just did a leg swing and landed in a backward lunge, and then followed it with a kickup. It was a real challenge to keep my balance, but hey – that’s part of the point, right?

    • BodyRocker_Bonnie

      Nice modification for the last exercise, Tryste.  Another BR’er noted that she did something similar.  I have a friend just starting to BR so these are adaptations I can recommend to her.

  • Anonymous

    Hi Aleks89,

    Thanks, but there is a difference between a Chin-up and a Pull-up. I can do both. A Pull-up has your hands palm away from the body and Chin-up has palms inward and is the easier variation of the exercise. The Chip-up mostly targets your biceps and the Pull-up your back muscles.

    There is considerable difference between you and my friends. They talk about how easy it is and don’t do it and you do it and know the difficulty first hand.

    Congratulations to you and in time you will do a full workouts without long breaks between sets.

    Take care,
    –Chris

  • Anonymous

    What I beat u lol 22:58

  • Anonymous

    What I beat u lol 22:58

  • Monstrosity5

    19:30 with a 12# ball – Sweating – no REALLY sweating…now I’m going to do the Wednesday Abs deal…see you over there!

  • Kungfooflea(annalisa)

    Well I really surprized myself with this one. I finished the two rounds in about 20 minutes so I added a Third and completed all three in 27:33. I was using a 10 lbs fit ball so next time I will go heavier. Not bad for the 88lbs runt I used to be in high school! Hahahah
    Very glad to see such leaps in my fitness! Been working hard!

  • AmBoaksy

    O…my…dear….lord.  Got to this workout just as my a$$ was starting to feel better from the Hands Free W/O. 

    I had to make some substitutions because I dont have a dipstation or an ugi ball.  I’m going to share them for anyone else who doesn’t have this equipment and wants ideas.
    ~For the diagonal knee raises, I did side-to-side windmills on the floor instead.
    ~For the last exercise, I did a whip kick (much like you would do if you had the dipstation.  Just imagine it’s there), went into the back lunge and then stood up to do a knee tuck.  I made sure not to put my free foot down in between sets (except obviously for when I went into the lunge) to make it harder.  It was a lot of fun.  

    For the Jump Lunges, I put a full bag of sugar in shopping bags (to prevent sugar getting all over if they sugar bag broke) and tied them shut and just swung that instead.

    All in all, it took me 26:34 mins.  

    Ciao tutti!!!

    • BodyRocker_Bonnie

      Nice modifications to this workout!  

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

    Wow I just rocked this workout!!!
    My time is 30:55, the only difference was that I used my 3kg dumbell instead of Ugly ball for the Lunges with Swing, and Side Plank Leg Lifts I did on my elbow instead of Ugly. I didn’t expect this time AT ALL!!! 30:55 including burpee for Erin! I was most worried about the Pike Press with Knee Tuck, but that was acutally easier than I expected (getting stronger here?), but what really challenged me were the Vertical Leaps with Toe Touches. Oh The Leaps! :D Also to my suprise I was faster in 2nd round and I struggled less than in 1st round. I am happy about myself :) Need shower now! More mooooooore workouts like these please! :)

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

    I was just thinking today that it would be interesting to hear how and WHY did Zuzka and Freddy started this (I mean sharing workouts with us)

  • Samanthina

    Hi guys ,I did this workout half an hour ago in 22:52 min.It was hard,but I feel great.Thank you very much Zuzka and Freddy:)
    Good night to everyone.

  • Samanthina

    Oooh,and i forgot to say that i did a burpee for Erin:)I’m sorry.

  • Anonymous

    No shortcuts!!! :)

  • Anonymous

    Thats so cool!

  • BodyRocker_Bonnie

    Thanks Angela!  Yes, they were kind of a rude surprise :)  I really liked that workout though and will hit it again in a few days now that I know what to expect.  I always kind of cringe at doing jump lunges, and this workout was so chock-full of them I was initially intimidated, but Freddy’s words reminded me to just tackle it and I did.  I was surprised at how well I did when I welcomed the challenge and was willing to really try hard.  Now, to carry that over into my life in all areas…it takes some mustering of guts to say Bring It On when you’re not sure how something will go, but the trying is where the winning is at.

  • BodyRocker_Bonnie

    There’s some functional fitness for you…!

  • BodyRocker_Bonnie

    There’s some functional fitness for you…!

  • Anonymous

    Hi there,

    so today I have done “It is so on right now” workout, I missed it when it was posted…and I can not stop sweating…
    I think tomorrow my fit ball will arrive…

    an a burpee for Erin..

    kisses to you all

  • Anonymous

    Did this today in 24 min with 6kg sandbag. Hard stuff!!! :) 

  • Sheldond

    The 2nd round got to me completed in 32 minutes!!

  • Bohdanam

    Thank you,
    great workout AGAIN!!!!

    24min 09 sec  (11lbs medicine ball)
    and 1B for E

  • ZoeRocker

    YAY!!

  • ZoeRocker

    I would love to see a coffee talk on your skin. Like everyone, I am astonished at your beautiful skin. I’d like to know what products you use. I’d also like to hear about why you have given up drinking coffee as often. I have never really been a coffee drinker but I do occasionally, like on the weekend or if I’m really tired that day. Also… are you guys planning to stay in LA?

  • Anonymous

    Thanks for posting workout schedule! :)

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

    22 mins, but I didnt use the ball for the plank leg lifts, thank you Zuzana and Freddy. Love you guys.

  • Anonymous

    9/21/11 27:39! + 5burpees. Thanks!

  • Anonymous

    9/21/11 27:39! + 5burpees. Thanks!

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

    I did this last night.  I couldn’t believe it when I looked at my time and realized I did it faster than Zuzka .  Then I realized I didn’t do everything as well as she does.  But I’m still proud of my score.  I did it in 28:12 using a 12 lb medicine ball for the Jump Lunges and swings.  I had to have my lower leg partly down on the side plank leg lift but it still felt like work.

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

    This workout looks fun!!! yesterday i did Hot fit and tight, it was like my 4th time doing it and ohhhh boy im so sore!! I always get so sore with that workout. My inner thighs, thighs, triceps and my wholeeee back is so sore!! i love being sore, im a bit of a masochist :O

  • Luba Lee

    Freddy, 

    You made a very good point.  A lot of the times I would visit your site look at the workout & decide it would be too hard on my body.  I have been active–weights, bicycling, yoga, running & your workouts for years.  I am in a pretty good physical shape but my 35 year old body started to have minor aches and pains that prevent me from doing strenuous & potentially dangerous workouts.  But your post made sense–just do what you can, modify, but exhaust yourself to the maximum of YOUR limits.  Thank you, I did my best with your last workout & it feels great though I did not do everything exactly as Zuzana.  You both are inspiration :) Luba

  • Anonymous

    Done! I don’t have a dip station. So I replaced diagonal knee raise with push + knee tuck and leg swing, back, knee raise with side kick, back lunge and halfway pistol. I did it in 36:50! It was soooo hard to finish but I managed. Thanks for this amazing workout! =)

  • http://www.facebook.com/people/Anya-Dubinina/100000049304181 Anya Dubinina

    Thank you Zuzka and Freddy! Thank you so very much for all your hard work!

  • Anonymous

    Right here right now! Watch the videos, read the workout breakdown and jot down your scores. Follow the workouts each day that we post here on the site. Introduce yourself in the comments section. Lot’s of supportive, helpful Rockers on here :) Welcome!

  • KIMBERLAKE93

    Welcome welcome welcome!!!! All the best on your BodyRocking journey!  CHEERS!  :)

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

    My time for this workout was 26:32 I thought I was going to die… I just keep telling myself that if Erin can go through Chemo then I can get through this workout. and I did 5 burpees for her at the end!! I had that I might puke sensation for about an hr after this workout.. at least I know I pushed myself! cheers to another great workout!

  • Vivi

    I don’t know for you, but I really feel my abs this morning with yesterday’s challenge !!! Ouch

  • Anonymous

    Hi there…

    it is here,it is here, IT IS HERE…my new fit ball…I found some cheaper thing..me soooooooooo happy…
    well good morning to you…I will be back,when I finish some workout..I think it will be ab challenge,my legs are begging me for some rest :)

    kisses to you all

  • KatieGoneFit

    I found this workout great fun,:) thank you Zuzka and Freddy for everyhting you do, and for all the positive energy and kindness you spread each day:)
    <3

  • Dakkotah

    After 2 months…. I’m back!!!
    My score:
    29’55″.
    I missed you so much!!!! (Zuz, Freddy and all great community of Bodyrockers)
    Thanks 

  • Hammockhunny

    Ok Zuz
    I love those pants and many many other things I see you working out in!!! Please tell me what brand the pants are in the Wicked Things workout video and that Nike stripped top you have on looks like it is color changing in the video lolololol blue then white like lites!!

    I have broken my foot and now there are many exercises I am unable to do presently…so sucks!!! I am trying my best!!

    A side note here Zuz and Freddy maybe you could include a wee foot note in your instructions that tell us what you are wearing that day?! Giggling be PROUD girl that so many want to emulate you!!! In this life…know the two of you HAVE made a difference!!! …a HUGE difference.  <3

    Thanks and I'll be back to full BodyRocking in a couple of months!! If anyone has some suggestions for working out when you can't bend your toes lol let me know!!

    BodyRocker Anastasia in Toronto

  • http://delightfultastebuds.com Jos

    I did this one today and those jump lunges totally killed me A LOT! I used 8lb dumbbell for the swing and did regular side plank leg lift since I don’t have an Ugi Ball.

    My time was 30:40 (including 1 burpee for Erin at the end of the circuit). Sweats were pouring and dripping a lot!

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    hi

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

    ANY BODYROCKERS IN PRAGUE WOULD LIKE TO GO RUNNING SOMETIMES??? I realized I miss running so much and I would like to go sometimes and I have nobody here to go with, anyone? :D

    • GoustiFruit

      That’s a good idea, I hope you’ll find someone.

  • GoustiFruit

    26’02, I still need a couple weeks to come back to my best :-p

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

    welcome to our awesome community!!! 

  • Anonymous

    So this workout only took me 17 min.. and I freaked out that I did it wrong, but I didn’t!  But im sure the time differential is because I only used a 5 pound weight, and I did hanging knee raises from my pull up bar, and then did the leg swing over a chair standing because alas, no dip station. Nonetheless  it was awesome, and I did 15 burpees extra for Erin for good measure :)

    • Anonymous

      Sorry that meant to say 27, not 17. Im not superwoman… yet
       

      • Maria Sweden

        LOL, that was a goog time anyway! I like your nickname btw. :D

    • Anonymous

      Sorry that meant to say 27, not 17. Im not superwoman… yet
       

  • Anonymous

    Zuzka, I looove this last picture!!!!!! :)

    Great workout and this brutal, but good workout took me 25min:56sec. I used for the Jump lunges and Swing my Sandbag (5kg).

    love this community and every bodyrocker!!!!

    Oh, and of course, I did Burpees for Erin!!!! <3

  • Anonymous

    Welcome back :)

  • Anonymous

    Welcome back, Dakkotah :)

  • Anonymous

    That was awesome!!! One…of my fav’s for sure!! Thanks as always!

  • Anonymous

    Hi there…
    I just wanted to share with you something…whole my life I was a bit “silly” and for the past few years I was I a faze when I wanted to be “normal”…I was like, ok I am almost 34, I have to get a little bit serious etc….and this summer I had wonderful time, I got in touch with my self, with my true self and I get rid of the stress in my life…it was not easy but I did it…and I celebrated that today with a new hair cut…hope you like it…it is not just the hair…it is a statement?!

    • Kalin

      Thanks so much for sharing this, 1Ivana. I can totally relate to your summer metamorphosis, except you’re luckier than me…it’s taking me YEARS to get myself back after a long period of trying to be society’s definition of “normal.” I pushed my artistry aside, and tried to conform. Still fighting my way out, but having a FANTASTIC time doing it, and Bodyrock is a HUGE part of my journey back to myself. So thank you to Zuzka and Freddy from the bottom of my heart for being a very important, integral part of my life.

      And 1Ivana – about your new haircut – I LOVE IT!!! You look absolutely fabulous. It’s a statement of confidence and beauty!

      • Anonymous

        Thank you girls…well when I was younger I had my hair short..and one day I decided that I have to try this long hair, then I put some weight and I got promotion etc.etc, and I was like..”ok, I have to look in accordance to my age”…then I started to bodyrock and few month ago I cut my loooooooooooong hair, but not like this, I had some “decent” hair cut..but this summer I just knew it…I had to do this..you see I will be 34 in 2 months…but this is my head, my life,and I just have to live it “my way”…I quit my job, and this days I and trying to find something else ( I wont tell you jet, but it has something to do with workouts…you will know when time comes)…
        And the important thing for me,people who are really important to me, like my family, and my few but true friends all told me that this is THE REAL me….:)…
        Just…just be your self …what ever that means..but as long as you are honest…my choice is not good for somebody else, I know that, but it is right for me…find your way and you will be happy…be brave!!!

        kisses to you all

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

      I absolutely love your hair! ive always wanted to have a cool short haircut but im afraid of doing it! 

  • Anonymous

    26:51 and im DEAD!!! AWESOME!!!

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

    Great Wicked Workout!
    I only did it once through which was just perfect for me. 

    Warmed up with 22 minutes of Vacuuming and some light stretches.
    Completed one circuit in 10:54:91.

    Followed by a 4 minute Skipping Tabata (10 sec. Rest + 20 sec. effort).
    And full body stretches.

    • Kendra

      I love that you warm up with cleaning!  I should get in that habit and my apartment would be cleaner and I’d be happier!  Thanks so much!  

  • Anonymous

    Thank you for sharing your story :) We are glad you are with us.

  • Glowmerida

    Hey!

    I just wanted to let you know that Freddy’s text inspired me a lot. I very often think “I can’t do that” about so many things, and very often I just don’t do that because I’m scared. I’m really trying to get past that, because it keeps me from leading the life I could have and want to have.
    Bodyrock helped me so much! It’s the only workout-routine that I ever continued for more than a few weeks, and I still love it and am addicted to it (I’ve been sick the last week and every day I thought “I hope I can work out tomorrow again!”) :) My body has changed in a way that I never thought possible! I lost about 10kg since January and feel great (although I’m definitely not at the end of this journey). Since I started bodyrocking I want more – I want to have the body I always dreamed of and I know I can achieve it! And if I can achieve this, why not other things? Finish university, find a good job, find new hobbies and friends… all the things I am insecure about. I CAN DO IT!!! I can do everything I really want! You helped me see that! Thanks a lot!!

    P.S.: this workout took me 23:41min ;)

  • Anonymous

    Hello, a bit of a newbie just posting my time and the workout I did:
    1. Jump Lunge and Ugi Swing: 10 reps, alternating sides (I used a 5lb weight)2. Diagonal Knee Tuck: 20 reps, alternating sides (I modified with Side-to-Side Windmills on the mat as suggested by another BodyRocker)3. Jump Lunge and Swing: 104. Side Plank Leg Lift: 10 reps/leg (modified without Ugi ball – fully extended arm)5. Jump Lunge and Swing: 106. Plank Toe Touch & Vertical Leap (PTTVL): 20 reps, alternating sides (tough…perhaps not the greatest form and I took some mini breaks, but I did my best)7. Jump Lunge and Swing: 108. Pike Press & Knee Tucks (PPKT): 20 reps, alternating sides (OMG, so hard – my knee tucks were pathetic)9. Jump Lunge and Swing: 1010. Leg Swing, Back Lunge, & Knee Raise: 20 reps (I modified this since I don’t have a Dip Station; I pretended there was one for the swing and lunge and then I did a knee tuck for the raise…probably easier than the original)* Repeat once more+ Burpee for ErinI got through this in 27:13 with lots of sweat and a couple of mini breaks, but I could use practice for form. Once I get tired, it’s harder to maintain it. Also, the plank side leg lifts were giving me trouble because of difficulty with balance and sore hamstrings from this week of workouts! One side is definitely stronger than the other though. I think I’ve been Bodyrocking for about 3 months, but not everyday – I did it 2-3x a week in addition to my morning runs. I’m going to try doing these workouts 4-5x/week now though!

    Will cool down with an easy jog :)

  • Maya

    Hi bodyrockers!!!
    I took a little summer-break, but now I’m ready to  make a fresh start!! so  my time was 28 min 55sec, and the side plank and pike press&knee tuck was sooo hard!!!

    Thanks Zuzana & Freddy

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

    Hey Salma, dear! Just yesterday I decided to do 10 burpees before each of my workouts as well! :) I love doing burpees but I can’t do many of them in a row, so I guess it is time to start practising these to get better soon! :)

  • Anonymous

    Hi,
    Our workouts are full body so they have your legs covered :) Start following the workout schedule and jump right in!

  • danielle

    21:15! awesome workout. im dripping and i stiinnkkkk :)

  • Anonymous

    Excited to do this workout!!  If you don’t mind me asking…why don’t you like Zuzana anymore?  
    Ok…watched the video…watched the tutorial…had some coffee…motivated to GO GO GO GO GO!!!!

  • Anonymous

    15:03!  Wow…I was SO proud of myself when I was done and my timer said 15:03 ! …  …  …  Then I realized that I had to do the circuit once more…So my new time…my REAL time is 35:14…  And I’m SO SWEATY…gasping for breath!  But it was fun.  I liked the last exercise.  Here’s a name suggestion:  Helecoper lunge knee raise…or this…Legbeater lunge w/ knee raise.  Just some suggestions.  Its like an egg beater, but with your leg.  I dunno.  Anyway, thanks for the workout.  I am feel totally GOOD!!!

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

    this one is super-hard. since the end of july is not very long :))
    keep going!! if you can do push-ups, you already rock! ;)

  • tee

    Personally I have not found any exercise that is totally dependant on the ugi, yet.  You just do the exercise without the ugi or you put something else there!  that’s what imagination is for!

  • tee

    I’ve missed your funny posts lately!

  • tee

    just put headphones on with music and you won’t hear a thing!  ha ha!

    sorry, couldn’t resist!  how about putting pillows down on the floor or a rug to cushion your sounds.  don’t do some of the jumping moves, instead go deep and come up quickly without leaving the floor.  when doing burpees, stand on the pillow and instead of jumping back to plank, slide your feet on the pillow and do your pushup then pull your feet forward on the pillow.  very good for abs!  most of all put your timer on vibrate!

  • tee

    ha ha ha, that’s so funny!   how many people can do jump lunges and mold elephants at the same time!  bodyrockers can!

  • tee

    Ask them if there is a time that they wouldn’t mind the noise, or a time they won’t be home, would they care to join you, can you do it in the hallway, nobody below? I use a foam mat that muffles the sound a little, maybe you could use pillows, they will make your surface a bit more unstabe so that you might not have to jump, you can use pillows under your feet for mountain climbers and burpees and instead of junmping your feet back you slide them back and forth it works your abs really good.  use more weight so you don’t need to jump.  use your imagination!

    for example in this workout you could do backward lunges with a heavy sandbag and then do the twist with the bag on one shoulder, next time switch shoulders.
    plank toe touch & vertical leap, stand on two small pillows, slide out to plank, touch toes, slide feet back in, either jump up and land on the pillows, or squat as low as you can pick up two weights and come back up into the vertical leap with the weights going straight over your head but not jumping

  • irreverend

    Zuzka: Sometimes I wonder if you throw your workout to encourage us. Otherwise I maybe did something wrong? My time for this was 21:48. My warm up today was an easy-pace 4 km run. I feel awesome! Thank you so much.

  • DonnaChiotis

    Hi Zuzka and Freddy, done this yesterday but only had time for 1 round which I finished in 12:44 min but like a true bodyrocker that I am I went back to it today and done 2 rounds which took me 22 min. I was totally zapped in the last 4 exercises in round 2 and I really had to push through to finish it. I got my heart rate monitor up to 100% and it started flashing and buzzing like crazy so I knew I had given it my all. So proud of myself !!! Thanking you for another great workout…

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    wow.. That was brutal! I finished in 43:51. I wish I could get closer to your time Zuzka but I really hated going those plank toe touches! I just wanted to stop after those and be done with it. But I pushed thru and I’m so happy tomorrow is Sunday so I don’t have to workout! =P

  • Anonymous

    There is always a delay because we read each comment and approve it by hand :)

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

    This workout left my soaked! ive no idea why i sweated so much!!
    For the jump lunges i used a 6.6 LB/3kg dumbbell, for the exercises with dip station i used two chairs, and for the side plank with ugi i just did a normal full extended plank lifting my leg. 

    First round: 12:14 min
    Total time: 24:04 min. wohooo! 

    then i did 300 jumps with jump rope, 100 high knees, 100 feet together, 100 alternating. then stretch and now burpee for ERIN!

    I think the hardest for me was the plank toe touch with vertical leap, so intense!
     And ive no idea why but in the second round on the diagonal knee raises and the last exercise, my right ovary hurted so much when doing effort!! i just ignored it and continue, and my period is kinda messed up … hehe… :S 

    Thankssss!

  • Anonymous

    Meant to post this yesterday. For some reason Brutus was really on my back during this one, especially during the Jump Lunge & Swings. Perhaps because for some reason that exercise really challenges me? Well he was so convincing that I almost considered stopping after the first round. Almost, but I reminded myself how disappointed I would be knowing I let him win, so I pushed through and finished the second round.

    Total time: 27.17. (But used a 10 lb dumbbell for the jump lunge and swing, and a homemade ugi that is by now fairly deflated for the side plank. And my pike presses could certainly be improved (need to bend elbows a bit more). Thanks as always.

  • Gerrilee Schafer

    Sunday morning, just finished this one.  I used a 8 lb dumb bell for the swings, and a bosu ball for the plank leg raises.  Great work out!!!!  My time was 18:40

  • Anonymous

    I have a little question if someone can please help me! :) I would like to workout like 5 days a week with the bodyrock workouts but when I do one… I am barely able to walk for 2 days!! Seriously… I love to feel that I pushed myself but when I am like that I don’t know if I can workout. What do I do wrong? Maybe I am not stretching enough after my workout?? Please Help! :)

  • MariaBjørgJepsen

    Ha ha haaa, that is waaayyy too funny :D I am very, very sorry for you, but you write it in the most hilarious way ever. I hope you will feel better soon!!!
    Love, Maria

  • MariaBjørgJepsen

    BACK in the game again, after 1 week in pure “all-inclusive” luxury. I did 3 workouts since I returned Sunday around 2 am. This one was GREAT! Just did it before dinner, what a nice sweat. My time was: 13:58 with a 6 kilo gymball. I did the knee raises from my pull-up bar. This morning I went back to “Lose Yourself” and yesterday I did “Enjoy The Burn”, which almost made me puke. VERY hard after 1 week of pure relaxation and divine eating, ha ha. But I am proud to be back, rockin full-time again. I missed you all A LOT.
    Love, Maria

  • Anonymous

    Thank you! :) I’ll keep that in mind!

  • J J Fitzgerald

    21:44.7, so sweaty…

  • Anonymous

    this is my first workout back after 10 days of travelling around china and eventually settling in Perth Australia! its so difficult to do this workouts when your on the move and out of your comfort zone with all your equipment etc. i admire you so much zuzanna for being able to workout and travel around europe, i just dunno how u do it. hopefully ill be back trainign full time now because i went to the beach yesterday andfelt awful because i hadnt worked out in so long. 

    i didnt time myself for this workout but it was approx 30mins so i guess my fitness hasnt gone down too much, looking forward to getting my daily dose of bodyrock from now on! 

  • Anonymous

    Wow, that was a great post. For a long time i was in stage 2, i’m very skinny even after having 2 kids, the only thing i do was run 8 or 9 km every other day. I was alway jealous    when i see strong and muscular woman. I started body rocking middle of Dec last year. For the last 3 month or so i have been working out 5 times a week and i have seen an amazing result, i have muscle in a place i thought i would never have. Now i’m in stage 3, i just had to push to max with each workout and watch my food. 

    When i saw the video i thought i would have done 50, but after 10 sets i knew i couldn’t make it. Afetr 25 sets i was gone do beginner modificaion but i kick Brutus in the a$$ finish all 40 sets with proper form.
    Thanks guys.

    Have a good day all..

  • Anonymous

    31:21 Beat my time by 4 minutes! Thanks guys!

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

    At last I got to catch up with this most attractive little workout. Nice and comprehensive, exhausting but not too torturous – I loved it.

    The PTTVLs and pike presses wore me down to the shakes, so I wanted to take a little break (30sec) after the first round, but when – to my greatest surprise – I noticed that my time was within 10 min, I thought, hell, let’s try to beat Zuzanka’s time. So I sucked it up and pressed on.

    Needless to say that my second round was much slower (especially them PTTVLs and pike presses – not that the side plank leg lifts were much pleasure to repeat ;-)). Still, I finished the entire workout in 24:29 – I’m pleased with this.

  • Anonymous

    Right so I know this is a bit late but I just had to post this because I finally beat Zuka’s time and I am so happy. I did this workout in 25 minutes even. I mean my pike press knee tucks were a little funky, not enough strenght to go all the way down but still I did it. I beat Zuzzies time while doing the same exercises. And now I must shower and pass out!

  • tee

    Hi!  just did this one! I’ve been off and on for the last two weeks, due to sickness and people interrupting my workout time!  So I’m a little out of shape!  My endurance is gone!  Only made one round! 
     
    I did manage to do every single jump lunge as a jump!  first time!  I think it was because I got to pause and swing a ball before I jumped again!  lol  I used a 6 lb medicine ball.
    did the diagonal knee raise off pull up bar!  side plank & leg lift just off floor.   was it just me or does my leg weigh 300 lbs! ha ha ha!
    I had to split up the knee raise from the leg swing and back lunge

    one round took me 17 min and 48 sec!

    feel great now!  hopefully earned my supper tonight, we are having our thanksgiving dinner tonight as its the only day everyone can get together.   so happy thanksgiving to all the canadians!  you too freddy!

    I am thankful for freddy and zuzana!  and I am thankful for everything in either of their pasts because it brought them to this place where they share all this with us!
    I am also thankful for mine and everyone in my family’s health!  & on that note I am going to go do 10burpees for erin, zuri, freddy(lol) ad anyone else not feeling well!

  • Anonymous

    Zuzka this was a good one…I don’t have any breath anymore. Thank you again for pushing me to the finish with each workout. You are the best! xxx

  • Tamar

    wow this one was a killer! i had a gut feeling that i would be hard, i think that’s why i put it off for a while :) but i finally did it. i’m dripping all over. took me 30:16.
    I LOVE working out!

  • Anonymous

    cau everybody,i just finished this workout and was very hard,300reps in 40min………………………i see u soon petra london

  • Kat

    GREAT JOB :D

  • Kat

    WOW!!! my daughter and I just finished in 20:24 :)
    we also did 5 healing burpees for Bodyrocker Erin!!
    Much Love!!

    • Mmghia

      impressive- great job!!

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

    Did this one for the first time today; 22:19 with modifications! Time for a well deserved drink, cool down and shower! :D

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

    27:16!  Down from 28:09 last time!  10lb ugly ball.  I don’t have a dip station, so I used a chair and my kitchen table so I could do the diagonal part on one side at least (I can’t do it on either with 2 chairs), then I switched halfway through.  I used a partially deflated soccer ball for the second round of plank leg lifts because my ugly ball is pretty stable on the ground.

    <3 to all BodyRockers!!!

  • Mmghia

    The name change made me smile :) I love it! I feeling the wind changing.

  • elisa

    Hi Zusana
    my husband and have been following your work outs for over a year now, but in july we moved to new york and through our move we stoppted working out, (we followed your exercises but didnt do them).  It’s been difficult getting situated since we dont have any friends or family up here, so we’ve become home bodies and have had a really hard time getting back to our work outs with you.  Our motivation is pulling a real number on us; any advice?? :)

  • Kimbieee

    OMG It was hard!! But I put through and I did it in 31:13! I think I did pretty well for the first time!

    BTW: I’m a BodyRocker from the Netherlands

  • Gerrilee Schafer

    Just finished this, will do the Hot Beastie WO tomorrow

    My time using a 10 lb dumb bell for the swings and a bosu ball for the side plank is 17:32

    On Sept. 25 I used 8 lb and my time was 18:40

    Finished with 5 minute 10/20 HKS and my three pull ups

  • MariaBjørgJepsen

    I didn’t beat my old score (13:58) but I had a great early morning sweat in 14:15 minutes.
    I used my 5 kilo gymball for the Jump Lunge & Swings. Sore legs and butt from the nice “Good Feeling” workout yesterday!

    Love, Maria

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

      Wow! You’re a force to be reckoned with!  I love reading your scores–yours and Vivi’s.  Such an inspiration!  

      Have a great day! -Kendra

      • MariaBjørgJepsen

        Hey Kendra! You are so sweet, thanks for your motivating words :) Your posts are always very inspiring and passionate about Bodyrocking! I love that.
        Love, Maria

    • Anonymous

      you’re a machine! wow! :P

      • Anonymous

        not a machine..she is just a beast…the speed of light beast!!!!
        But really Maria…HOW??????

        kiss

    • Anonymous

      omg – that´s amazing, Maria!!! I really can imagine that this was a great sweat *haha* nice day :) love, kathy

      • MariaBjørgJepsen

        Thanks a LOT, dearest Kathy :D Hope you’re having a nice weekend!
        Love, Maria

  • BodyRocker_Bonnie

    I only got through one round of this before I got cut short by another responsibility.  I was so mad at myself…I didn’t make enough time for my workout today with other distractions and I have to learn from it.  But round one took me 12 minutes, so I was doing pretty good.  Grrrrrrrrr.

  • BodyRocker_Bonnie

    I only got through one round of this before I got cut short by another responsibility.  I was so mad at myself…I didn’t make enough time for my workout today with other distractions and I have to learn from it.  But round one took me 12 minutes, so I was doing pretty good.  Grrrrrrrrr.

  • BodyRocker_Bonnie

    I only got through one round of this before I got cut short by another responsibility.  I was so mad at myself…I didn’t make enough time for my workout today with other distractions and I have to learn from it.  But round one took me 12 minutes, so I was doing pretty good.  Grrrrrrrrr.

  • Anonymous

    i think my post went away?
    i was so excited, too :(
    :
    this is my third time with this workout:
    FIRST TIME: 35:04
    SECOND: 31:21
    THIRD:  23:33!

    plus extra burpees and power for erin :)))

  • Anonymous

    haha i have to make myself start, too :)

    did you go through the whole thing twice?

  • Anonymous

    Yeeeah, I beat my old score (25:56). Today this challenge took me exactly 20:07!! I am so proud. thank you so so much, guys!!! :)) (for the swing I used 6kg weights).

    I wish all bodyrockers a nice day and a great start in the weekend <3

  • Bohdanam

    today     21:59 min
    9-19-11  24:09 min
    11 lbs ball
    5B’s for All

  • Anonymous

    My time for today is 18:11 
    I had some trouble balancing on my homemade “Ugi” ball so I fell short there.
    My last score however was 30:25 so I did make great progress.
    Also, 20 min. of interval skipping makes a great afternoon sweat!

    Bonus:
    20 Vcrunch 
    20 Burpees for Erin 

  • Dr.Rudy

    yay! I shaved a whole minute off my time from 2 months ago!

  • Cindy

    I did it today with some modifications. My time was 15 minutes and previous one was 28 minutes.

  • Mlpaquin

    First time on 9/20: 23:59
    second time 11/12: 19:45
    Yay! I did do straight arm leg lifts, because I don’t have an Ugi yet, and I used an 8 lb ball for the swings. I also did 5 burpees for all those who need them, and while my pike press knee tucks are still kind of fugly, they are getting better.

  • Mary Lou

    Whoops! Posted from a different computer and didn’t realize I wasn’t signed in so my post disappeared.
    9/20:  23:59
    11/12: 19:45
    8 lb ball, straight arm leg lifts (no ugi) and still fugly pike presses but getting better, and 5 burpees for Erin!

  • Valerie Palmer

    my time was 23:16!! Feeling good ;)

  • Lvette #1

    Warmup was Zuk’s and day 2 of 4 minutes morning from You As A Machine
    my time today Nov 12/11:  23:30
    Sept 24/11: 29:57
    I used a 6lb ball on both occasions for the Jump Lunge & Ugi Swing

  • Anonymous

    29,27 min. Dripping sweat, drowning in sweat, swimming in sweat … sweatting! ;) I used 4kg in my WO, and I had a slightly longer pause during first and second part due to me forgetting there was a SECOND part of the WO. :) – no wonder I was so surprised I managed to do it in less then 15 minutes. ;)

  • V.I.G.

    20.38:)

  • Tamar

    Oct. 21st: 30:16
    today: 25:19!!
    Yay i beat me :)

  • JessJN

    1/1/2012
    I repeated this today, & I’m very happy!  In Sept I finished in 27:39 using my 8# dynamax ball.  Today it took 24:52, & that’s including a 1min break & an accidental extra 10 jump lunge ball swings.  In the first round, I didn’t touch my feet down at all for the diagonal knee raises.  In the 2nd, I touched down a few times.  For the ball side plank leg lift, I used the ball in round 1, but did not in round 2.  I was sweating like I was in a sauna.

    I almost did a 3rd round, but instead did this:  

    6 min bonus (10/20sec 12 rounds. I liked this…I think as 10/50, 12 rounds it would make a great full workout)

    jump squat forward/backward over fitball, pick up ball & do a 180 degree jump squat (see “bombshell butt” workout)  5-5-5
    reverse push-up 8-7-8
    2 mtn climbers on ball + 1 jump-lunge with ball held in front of chest 4-5- 5+2 mc
    reverse plank knee tuck 12-12-13

    +10 diagonal hanging knee raise (not the one from this workout – side/side knee lift)
    +10 hanging knee raises with leg extension
    +1 ninja jump tuck burpee
    + 25 min 10/20 skipping in 6/6/6/2/5 min intervals

  • Charlie D.

    I did this in 24:32.  Pretty pleased.  Thanks for all these fantastic workouts to choose from every day.

  • Anonymous

    did this one today!  it was awesome!  last time I onlly made it through one round in 17 min, today I managed both rounds in 24 min exactly!  I used an 8lb medicine ball, and my dip station!

  • Miss Rebecca

    Why why why why why???????????  WHY are these older videos being removed???  I understand that things have changed and that brtv is now moving in a new direction, and that’s great…but does that have to mean removing all of the old content?  A lot of us frequently go back and try to beat our personal best scores on the older routines and it is very helpful to be able to watch the video first, so that you can remember exactly what the exercises look like.  I am begging you to stop removing videos of older routines.  This is an amazing workout; I don’t see how erasing it improves the site.  Please, please bring back this video, along with all of the others that have been removed.

  • Lenka Slovakia

    I know what you mean and i don’t like it either. Don’t do this guys!! Everybody has some history, don’t erase it.Btw Rebecca Meanwhile you can still find it somewhere on you tube… :)

  • Anonymous

    Oh ffs.. removed.. I wanted to do this workout.