MHMMMM i see some nice new sandbag! this workout looks coooool! Today i did Enjoy the Burn! :D

At the end of the weekly meeting there´s always food for everybody (not healthy food if you were wondering). I don´t take it, but my coworkers are always like:” eat eat eat!!”,for me it´s just kind of disgusting to see all the fat in those tacos, tortas, cake, etc (I´m mexican btw)… I won´t change that for my healthy options! 

Story of my life… I’m weird.  It’s what we DO with that weirdness that makes us great!

Will be doing this workout tomorrow… where did you get the pink sandbag from???

Your coffee talk yesterday was very timely,celebrated my husbands grandmas 87th bday tonight and thouroughly enjoyed and was sati
sfied with my bite of yummilicious german choc.cake….thank
you for a great piece of advice

I so understand your prediciment. (sp).  I have the same problem with my boy’s father too.  My oldest (12) is overweight and to get him to eat healthy is like pulling teeth when their father makes jokes about the way I try to eat.

I love being weird!  Hahahaha today one of my students (I teach middle school) wrote above my head “weirdo” with an arrow pointing to me :)  I thought it was hilarious.
Loved this workout!  Going to be another of my favorite 12-min ones :)
Broke down and finally ordered a real sandbag.  I’ve been using an old backpack with duct-tape handles, but those are coming apart and it’s just not working as well anymore.  Really hard to do the sandbag situps with it (grip not great).  The new pretty pink sandbag was just too much for my workout-equipment envy!  I can’t wait til it comes and I can do this workout all over again!

 ”Brutushka” ? Hahahaha :) that’s cool. I need some Brutushka for myself.

yay, I’m so glad your doing coffee talks again.. there is something really special about you and Freddie that just makes us fall in love with you guys! you have such good energy around you. I’m excited to do this workout tomo. It looks so fun. I love commando push ups! I’ve got my friend hooked on your workouts as well and she is raving about them.. I got to say “I told you so” LOL!!  my birthday is coming up in a month and I’m planning on getting the sandbag as my present to myself and I will get the pink one too!!
Ciao Bella :)

Ooo This workout looks FUN =] Those commando push ups are going to be a delight! haha… 

My abs are still on fire from the abs challenge! Yeah!!! Brutus was RIGHT THERE on me the whole time but I kept pushing through!
Thanks for the AWESOME workouts Zuzka and Freddy! =]

OMG! love the new word creation. :-D

Yay!  I finally got to do sandbag swings!  The last time I tried them my duffel bag tore.  This time I used a sturdy backpack, filled with 4 five pound weights wrapped in a blanket.  It was an awkward shape for the squats, so I used my big martial arts duffel bag for those, and my 10 pound DIY Ugi for the sit ups.  I don’t know how much the big bag weighs, because it is too large to stay on my little scale.

Here are my scores:

Part 1:  8 full sets, and 2 commando push ups + the roll.

Part 2:
Sandbag Swings:  26, 27, 27
Sandbag Sit Ups:  14, 14, 15

Oh, and I am indeed weird- and I love it!  I’m an artist, and I have a few science degrees- that I did for fun- so, I’m definitely weird!  But for me, keeping myself as fit as possible and eating healthy doesn’t really count as weird.  Maybe that’s because most of the people I associate now with either take care of themselves in a similar fashion, or are at least appreciative and supportive of those that do.  I would probably feel different if had a ‘normal’ office job like my husband does, though.   

Kate, how do you feel about running? :D I would like to go sometime, but I have no idea where and I have nobody to go with… :D

I enjoyed this Ugi free workout! 
Did my usual hill run for about 50 minutes and went straight into this.
9 rounds of part one completed
Sandbag swings 22-25-25-28 25 pound sandbag
Sandbag situps 14-16-18-18
I did an extra round because my sandbag unzipped on the first one and I fumbled.
Now for a birthday surf!

Yes! Did it but didn’t count the reps… but i gave it my all. Today is friday and I might party tonight, which usually involves beer and funny cigarettes… I’ll try my best to remember the “Eat it or leave it post” ;). So I can do the Smoking Hot body workout tomorrow. It’s just me against party night.. hahahaha!

Such great photos, guys! Zuzanochka, you are really in the best shape ever!!! We can all see how all your efforts pay off, please keep on inspiring us! You are a true star!Love you!

I completely 9 sets.
Sandbag swing 30, 26, 30
Sandbag sit up 17, 15, 18
Thank you Zuzana and Freddy. You guys are amazing. I look forward to every post. You guys are a part of my life.♥♥♥

Call me weird and I’ll nod my head to agree :D
I honestly don’t care if other people look at me like I’m a crazy health freak when I order water with lemon instead of soda/diet soda or when I told the waitress to leave out the pasta for my dish at the restaurant. It’s my life I need to make my own choice and I love it too much to do something bad for my “only” body. On the other hand, drinking,smoking and feeding your body garbage….thats crazy!!!

I love today workout sooo much that I repeat the whole routine 1 more time :) IDrowning in my own sweatThere was a sweat angel on my exercise mat lol.
 Part 1 : I used 30 lbs.Completed 8 sets + commando push ups and 1 squat.I made it to 9 sets. Feel the burn in my bum!!Part 2 : 
Sandbag Swing(35 lbs.) : 22,20,20Sandbag Sit-Up (30 lbs.) : 15,12,13
Thank you Zuzka & Freddy!! Have a wonderful weekend :)

I completed 8 sets of part one. That was harder than I thought it was going to be!
Sandbag swing: 27,27,28
Sandbag sit-up: 16,16,15
1 burpee for Erin
+the smoking hot body workout that was posted for today because I skipped this workout yesterday.
<3

Short and fun!!!, this workout just gave me a lot of energy! I loved it, thank you guys!, I love this community you’ve (we all)  built! 

hmm, i guess i wasn’t working as hard as i thought…i was trying to focus on doing the exercise right so for part 1 i only did 6 sets. i did 2 more at a faster pace after the timer went off though, just because i could :)

for part 2…
1. sandbag swings (i used a 10-12lb weight): 26/23/22
2. sandbag sit ups (i used a 10-12lb weight): 10/12/11.5 (tough maintaining form, but i tried)

this was a good workout, but i didn’t sweat as much as i usually do when i bodyrock. so, i did 5 burpees for Erin and then practiced (assisted) one-leg squats, haha.

Done! 

Part 1 Combo – 6 reps

Part 2 - 
Sandbag swing – 26, 21, 22
Sandbag sit up – 8, 7, 7 – I was having a hard time holding on to my “sandbag” I just got a child’s backpack and put hand weights it in but the straps are to long to hold up so I was having to wrap them around my hands but that kinda hurt so I could have done better =P But that just means I will need to break down and buy a pink sandbag! YAY!!! 

Hi Nighthawk!
You can definitely start by doing both, you can do this workout today and then keep doing them as they will come, but you can pick some older ones to start with (that is what I did a year ago). You do not need to follow the schedule, just make it work for you :) Being a bodyrocker is amazing, glad you decided to join! :)
Some days there are no new workouts (for example when Zuzi and Freddy are travelling) so those days are perfect for doing some older workouts. You can just browse the All Workouts archive and pick one or stay on schedule! No rules here, just one – PUSH HARD! :) Hope this helps :)

That was fun and fast!
Part 1:  7 sets
Part 2:  SB Swing 22lbs 31,31,31 / SB Situps 11,12,13
And love burpees for Erin :)

Thanks for another great workout Z&F!

Holy Cow!  I loved this workout.  I guess it looked so fun my kids joined me…which made it kind of hard to do part one because I kept rolling on top of them. ;) 
Here are my scores:
Part 1:  10.5 sets
Part 2:  Sandbag Swing- 26, 25, 25
             Sandbag Sit Up- 10, 11, 11

Oh and my abs still hurt from the ab challenge I did on Wednesday.  I didn’t get a chance to workout on Thursday and Friday I did the Abs Now workout.  My abs are loving me.  What is a good stretch for my abs?

Kristin, how’s it going?  Did you workout today?

I’m two days behind on the workout schedule, so I’m going to be doing this one this afternoon. I’m excited! I love commando push ups. More commando push ups!

Leaving to do this now! Running man push-ups w/Squat & bag swing w/weighted situps woo!

My score:

Part 1: 6 rounds. I could do better next time, but my legs felt so tired after this week filled with low jacks, lunges and squats. :) They were screaming while doing the squats with a 8 kilo bag and called me nuts for doing this on a saterday night. They have earned their restday tommorow, haha!

Part 2: 
- sandbag swings with 8 kilo: 28, 26, 26
- sandbag sit ups: 10, 11, 8 .. a little slow, but I had to make sure my homemade bag didn’t fell on my face, since it’s quite wobbly. 

I LOVED this workout. It was so fun and balanced.

Pt.1 = 8 rounds with 25 pound kettlebell.
Pt. 2= swings with 15 pound kettlebell, I was averaging 25- 20 per. and sit- ups with 10 pounds, I started around 27 and ended with 21.

9/24/11

Part 1: 8 sets + 5 squats.  I finished the squats for 9 sets.  30# total (dumbbells)
Part 2:
20# DB swing: 27-26-26
10# DB sit-up: 10- 12.5 – 12

Followed with 15 min 10/20 skipping & 2 burpees.

Thanks!

Use a dumbbell, kettleball, bag filled with heavy stuff from around the house, bag of kitty litter/charcoal….anything heavy will do.  I use dumbbells.  

Hi Zuzka and Freddy !

Is there some way to get the “week schedule” back, I’m a few workouts late and want to catch-up with you but I didn’t take note of this weeks workouts and they are not on the main page :- Could you please create a page where you would simply list all the workouts you’re doing, ordered by date ?

Thanks :-)

 Hi,everyone.I did this workout about 1 hour ago.So,here are my scores:
Part 1-8 sets
Part 2- sandbag swing-26 25 25
          sandbag sit up-10 13 14
+ a burpee for Erin
Thanks a lot guys:)
Good night to everyone.

Ok now that I know how to do this right! I bout killed myself yesterday lol I hit the gym yesterday thinking 12min wrkout, 4 exercises, 3min sets lol Comando pushups 1st! 3mins of pushing & knee ups about died! lol

9 sets of the time challenge…

25 sandbag swings in each round
and 8 sandbag sit ups 

My workout for today was:
Incline treadmill walking 15 minutes (good sweat)
Let it go workout-3 rounds 12 minutes
Exercise challenge
Mt climbers and crunch toes-5 sets 11 minutes
I was out the gym in 38 minutes.
Thanks Zuzana and Freddy! 

way to go…:)
 

well it’s debatable… yes they say agave isn’t that good for you because when it is processed it produces high fructose syrup.. but it doesn’t spike your insulin levels.. I will post this http://health.yahoo.net/rodale/RH/the-4-best-and-3-worst-sweeteners-to-have-in-your-kitchen and you can decide for yourself.

Thank you, Shanna….hmmm rockstar??

Just out of curiosity, is there going to be the Coffee Talk about your piercings and Frederick’s tattoo? o.o 

Did this full workout 2x through:
First Time:9 Rounds + commandos, roll overSecond Time:10 Rounds + commandos, roll over, jump forward, 5 squats
First Time:12-10-1130-30-30Second time:12-10-1031-31-31 

WOW!!!!! GOOD ONE
35 lbs bag
1) 9 rounds + 2 push ups
2) 27  11
    24  11
    24  11
1 B for E

Hi Rob,
My uncle is a paediatric cardiologist in Canada. Welcome!

Hi Freddy, i feel your writing and i really love creativity and expression with word.  your words and the way you express them create feelings and i am often moved by your writing.  i don’t want to winded when i chase my dreams.  very moving, brings tears to my eyes in a good way.  Very Very Profound.  well put , well said, awesome.  you are a Very talented writer , also.

Love,

Kiki

Did this one today and managed 7.5 sets in the first 6min and then did Sandbag swings: 27/26/27, sandbag situps: 13/12/13 and of course a burpee for Erin :D Thanks for another gooder :D

SO cool pictures, Freddy :)

It feels damn good to be back rockin’ again.

Part 1: 13 sets
Part 2:
SB Swing, 15 kilo: 41-38-38
SB Sit-up, 15 kilo: 20-21-19

Love, Maria

Just finished.  Used 30 lb in my sandbag.
Did 9 rounds in part 1
1/ SB swing 30 lb 28-26-25
2/ SB sit up 30 lb 12-12-7 w/SB 4 without

I found the sandbag sit ups harder on my arms and shoulders than my abs, and boy could I feel it in my shoulders during the swings.

Great work out as always.

Freddy, you are truyl inspirational. I, too, experience this phenomena. Even my boyfriend looks at me if I were an alien if I do bodyrock and if I browse through your site. I got used to it. Certainly it makes me kinda sad, to not have what you guys share together, but I have this great community as a “substitute”. I know I am not alone. I will never stop fighting for a great – in shape body. I just started studying nutrition and dietetics and I believe that – food together with fitness is a key for almost everything in every part of my life. Keep on going. I love you!

Hi.

Part 1: 8 sets.
Part 2.  
Sandbag Swing: 26, 24, 29
Sandbag Sit Up: 10, 12, 12
Burpee for Erin.

Thanks,
Annalise

Hi,guys today i’ve hoped Zuzka will post  a new workout ,but she doesn’t.So i did this workout half an hour ago.
Part 1-8sets and 5 sandbag squats
Part 2
Sandbag swing-25 27 26 (my sandbag is 8 kg)
Sandbag sit up-13 13 12
+ a burpee for Erin
Thank you very much Zuzka and Freddy:)
Good night to everyone.

hey!

I finally got this one done!
used 16 lbs in a duffel bag except for sit ups which I used no weight.
part 1 – 7.5 sets
part 2
sandbag swing – 25, 24, 24
sit up – 12, 13, 15

My Score:
Part I: Time Challenge – 6 mins
1) Commando Push Ups 2 reps
2) Roll over (towards the other side of your exercise mat onto your belly)
3) Power up into a squat position
4) Big jump forward across your mat
5) Pick up your Sandbag (place it onto your upper back) and do 10 squats
6) Throw the Sandbag down and do 2 small jumps back so that you are standing in front of your mat again
7) Get down onto your belly and roll over on the other side of the mat to the starting position
Total Sets: 10
Part II: 6 X 10/50
1) Sandbag Swing: 30, 27, 27
2) Sandbag Sit Up: 15, 13, 14

hi bodyrockrs,i just finished,1)6min.-9×2)6min.60x-60x……………………..this workout was sort,but i love it……………….petra london

Did this workout earlier today. Been way to busy to leave a comment until now, with getting back to my mom duty schedule – It takes some readjusting.

Warmed up with the usual 10x flights of stairs by two’s + light stretches.

Part 1: 11 Rounds + commando push ups. vs. 10 3/4 Rounds in September.

Part 2: I did my own version of 3 Rounds of: 
1. Sandbag Crunch x10 reps
2. Straight double leg lift + hip lift (hands under hips): 10x
3. Prone Extension, alternating, r arm/ L leg; L arm/ R leg : 10x

Short and sweet.
finished with 2x 100 skips with rope
35 Minutes Ashtanga Yoga Standing series.

done on 31. may 2012:

part 1 time challenge: 6,5 rounds
part 2:
swings: 24 / 25 / 25
situps: 12 / 12 / 13

my sandbag’s got a weight of 10 pounds / 5 kg. I think I have to finally add some more weight!!