Sep 22 2011

Caught Stripping Fat Workout

Hi BodyRockers,

Face it you are weird. In today’s world if you train like a warrior, flex your discipline when it comes to your diet, and pass on grazing on donuts in the break room at work chances are you are chided on some level by those around as being weird. Get used to it. Embrace the smell of your sweaty socks. Not many people make a daily practice out of pushing themselves beyond their comfort zones for 12-15 minutes a day. Not many people step out of what is comfortable for themselves period. This is a niche movement. Not everyone will get why you train this way or why you train at all. Thankfully we don’t need anyones permission or approval, and if we are looking for support we have a place to go where people get it. Being weird requires a good measure of independence, and a certain amount of self reliance. Most of us can only benefit from developing these traits because along with a dash of perseverance they empower us with the fortitude to persue our dreams. Is this really about fitness? Not always – but won’t it be nice not to be winded after you chase down your dreams?

Best,

Freddy

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 6
  • Commando Push Ups2 reps (in one set)
  • Roll Over2 (in one set)
  • Jump Forward1 (in one set)
  • Sandbag Squat10 reps (in one set)
  • Sandbag Swing max.reps
  • Sandbag Sit Upmax.reps

Get your gear for this workout here:

Instructions:

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

This full body workout is only 12 minutes long and is made up of 2 parts. The first part is 6 minutes long Time Challenge and your goal is to complete as many sets of an exercise combo as possible. The exercise combo is explained in the workout tutorial where I also explain proper form of each exercise. The exercise combo goes like this:

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

Set your interval timer to count down 6 minutes for you and complete this exercise combo as many times as you can. I completed 9 rounds.

Part 2

Don’t take any long breaks in between these two parts. Move directly on to the second part of this workout which is 6 minutes of interval training and you will be doing two exercises:

10 seconds rest

1) Sandbag Swing50 seconds max. effort

10 seconds rest

2) Sandbag Sit Up - 50 seconds max. effort

You will repeat this circuite 3 times for the total of 6 minutes.

The first interval on your timer will be 10 seconds and the second interval will be 50 seconds. In order to get 6 minutes in, you have to set your timer for 6 rounds. Your goal is to complete as many reps as you can during each 50 second interval.

Enjoy your training and do one burpee for Erin at the end of your workout.

Cheers!

Zuzka

Check out my new pink Sandbag – it’s so cute I almost use it as a handbag :)

P.S. That’s my burpee for Erin photo in motion

comments


Around The Web
  • Becca85

    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!!

  • Becca85

    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!!

  • Bodyrocker_Gwyn

    Done on 3/12/12:  I really enjoy this workout!
    I completed 8.5 sets of the time challenge exercises.
    Rep on intervals:
    SB Swing: 27,27,27
    SB Sit Up: 15,15,17

    Done with a 22lb Sandbag.

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

    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.

  • Mary Lou

    Whoo! I did this back on 9/23 with 20 lbs, but today I used 2 – 15 lb dumbbells and added 6 squats to my score for a total of 6 rounds up thru 9 squats!
    sandbag swing: 29, 28, 28  +4
    sandbag situp: 11, 12, 11  even, but I couldn’t find the handles on the last round so I could’ve done maybe 2 more…

  • Anonymous

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

  • Anonymous

    i did this workout for the 2nd time, I dont remember my first time but im sure i beat it, because i have a new sandbag

    part 1: 10 sets

    part 2:
    21, 24, 23
    9, 10, 11

  • http://exercisefoodpoo.wordpress.com Luke Says No

    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

  • tee

    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

  • tee

    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

  • Pingback: Caught Stripping Fat Workout – BodyRock! « How To Become A Better You in 365 Days

  • Anonymous

    This was awesome!

    I used 4,5kg waterbottles as a sandbag substitute.

    Part 1: 9,5
    Part 2: Sandbag Swings: 23,22,20
    Sandbag Situps: 11,11,10
    + One Burpee for Erin

    Proud to be a weirdo! :D

  • Samanthina

    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.

  • Samanthina

    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.

  • Annalise

    Hi.

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

    Thanks,
    Annalise

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    Part I: Time Challenge – 6 mins

    Total Sets: 10
    Part II: 6 X 10/50
    1) Sandbag Swing: 30, 27, 27
    2) Sandbag Sit Up: 15, 13, 14

  • http://www.nanines-bubble.jimdo.com Nanine82

    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!

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

    LOL you are so right! One girl this morning even said that she would rather be starving all day than giving up cigarettes. I had to laugh but at the same time a voice in my head was saying: “Poor girl, I know what you’re talking about, I’ve been there…” 
    I though smoking is so OUT and people are smarter today… *sigh* I don’t get why they don’t get it :D  

  • Gerrilee Schafer

    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.

  • Anonymous

    Hi Gaby,
    Take a look at our workout schedule and just follow along with it each day. If in doubt you can always do any of the routines posted on the site :)

  • MariaBjørgJepsen

    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

  • SaraLovesBodyrock

    That may have been my favorite post of yours Freddy. When I told my boss I did squats and calf raises in front of the copy machine she definitely thought I was weird- lol! I realized then that I could keep a lower profile, I just love the feeling of being fit so much, and if that makes me weird, so be it! :D

  • Laurie Skora

    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

  • BodyRocker_Bonnie

    Hi Kristy, congratulations on getting started!!  Your post really made me smile.  Keep at it!  I always feel amazing when I push through these workouts, especially when Brutus is lurking nearby (that negative voice that trys to bring you down).  You just totally knocked him flat on his hinder, so way to go:)  

  • Annebelwind

    Hello everyone,

    I am back from my vacation in Turkey.. It was soooo nice.. i really want to go back.. I did do workouts there, but didn’t have internet all the time so had to make up some myself.. I did about 3 workouts every week over there.. I will share pictures of all the burpees i did and of my workouts there. Wil try to fit all the burpees in one picture.. i do notice that i am a little bit weaker than before my holiday, but it’s not to bad. Did lose a nother 3cm of my belly in the vacation.. So am proud of me!
    My scores for today:

    The first part i did 6 rounds.
    For the second part:
    Sandbag swing: 22, 18, 24
    Sandbag sit up: 9, 7, 10

    Thanx guys..

    • MariaBjørgJepsen

      Welcome back, Annebel :) Where in Turkey did you go? I spent 2 weeks in Alanya and 1 in Kemer, amazing! GOOD job on the belly work!!!

  • Maya

    Hi!!
    Done!!!!! my scores: 9 set in the part I,
    part II sandbag swing 27 24 25 sandbag sit up 12 10 12

    and healing burpee for Erin!

  • Anonymous

    Hi there…

    my scores
    part 1. 9 rounds

    part 2.

    sandbag swing    28 – 24 – 21
    sandbag sit up     12  - 13 – 13

    off to the beach

    kisses to you all

  • GoustiFruit

    Thanks ! I’ll take notes from now on…

  • Bodyrocker_Audra

    Hi Annette, please see a Doctor about your knee pain before continuing Bodyrock. There may be underlying problems that may worsen and you’ll need those knees to get you around for the rest of your life. Listen to them because they are trying to tell you something and pain is no bueno. Hope this helps :)

  • Anonymous

    Now when you say week schdule do you mean I follow that, if that how it is then I was not able to find any tutorial for hot body workout. could you please help if I keep on following the same routine until different.

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

    I loved this workout! I completed 5 sets during the 6 min time challenge. Second part: sandbag swing (24,24,24), sandbag sit ups (12,12,12). Thanks for this great workout!!!!

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

    What is the red square icon for (with the number) to the left of the DISQUS? Nothing shows when I hover over it…What happens when you click on it???
    -chicken

    • Bodyrocker_Audra

      Hi there- Go ahead and click on it ;) A tiny box pops up if you have any new replies to your comments that you can’t see or don’t know about on any post. Definately cool!

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

        Thanks Audra!

  • http://www.facebook.com/people/Kiki-Smith/100001860954778 Kiki Smith

    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

    • Anonymous

      Thanks Kiki :) It’s something that I am working on improving and I appreciate the support!

  • Anonymous

    I have the same problem, I’m only 23 and not overweight and still my knees hurt the day and the day after I did low squats. =( So I just stop parallel, but I’m a little worried, that I have knee issues already..

  • Anonymous

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

  • Natella

    Helo from Israel,
    1: 8 reps + 4 commando push up (no rolling)
    2: swing 27 , 26 , 26. sit up 24 , 15 , 14

    i think i’m getting better with the push ups :)

  • Bohdanam

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

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

    Warmed up with vacuuming the second floor.  It has to get done, so I might as well make the most of my time, then some light stretches.

    Part 1: 10 3/4 sets, but finished the last set after the timer went off. (legs parallel for squats).

    Part 2: 
    1. Sandbag Squats: 29 – 28 – 29 
    2. Sandbag Sit-UP:  14 – 13 – 13 

    4 Minutes of Skipping 6 Rounds of 10 sec. rest + 30 second effort (73-75-73-78-77-77)
    5 Forward Grip Pull Ups

    Full body stretches

    Thanks again.  See you Wednesday.

  • Monstrosity5

    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 

  • V.I.G.

    I am not taking any protein supplement, and want  to know how essential that is to this type of workout’s.
    If anyone  can give me some insight  in this matter, I will be very grateful.:)

    • Anonymous

      In my humble – not at all. I’m quite certain you’ll be fine without it.

      Lots of people take and love protein powders. I find them too expensive and too fussy. They do seem like a good addition to recipes. Read up, see what you think.

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

        I like occasional protein shake, just because I used to love milkshakes with flavors back in my “pig days” so very rarely I have one, but I also think you can be perfectly OK without any suplements, if you diet is enough protein-rich :)

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

        I like occasional protein shake, just because I used to love milkshakes with flavors back in my “pig days” so very rarely I have one, but I also think you can be perfectly OK without any suplements, if you diet is enough protein-rich :)

  • V.I.G.

    10 kg sandbag, 8,5 rounds in 6 min., Sandbag Swing 25,24,25
                                                          Sandbag Sit Up 13,12,11
     took  all my strength…..loved it:)

    and finally ordered a Dip Station today:)

  • V.I.G.

    10 kg sandbag, 8,5 rounds in 6 min., Sandbag Swing 25,24,25
                                                          Sandbag Sit Up 13,12,11
     took  all my strength…..loved it:)

    and finally ordered a Dip Station today:)

  • Anonymous

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

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

      WHAT?!  Freddy has a tattoo? 

      • Anonymous

        @YouAsAMachine:disqus ,
        yeah! :) I accidentally saw the photo they’ve uploaded on their facebook page. He got “Illuminata” on his forearm, and Zuzka got 5 new piercings! She said they will tell us all about it in a Coffee Talk, and I can’t wait to hear about it! Hope they post it today! :)

        • tee

          I don’t know last time zuzana’s tatoo wasn’t real!  never know with these two!

        • tee

          I don’t know last time zuzana’s tatoo wasn’t real!  never know with these two!

          • Anonymous

            @9b06fcf0fd1e8cea2a09249fa79c6c19:disqus ,
            ok so I’ve spotted two of Zuzka’s new piercings in the Silent Killer workout video, both of which are in her right ear. Now I’m even more curious about the rest of them (not in a pervert kind of way!) and would still like to know more about Frederick’s tattoo.. :)

  • http://www.janetspreiter.com Janet

    thank you…us mamas must cheer each other on!

  • http://www.janetspreiter.com Janet

    Thank you, Shanna….hmmm rockstar??

  • tee

    It usually goes up mondays, as sunday is usually active rest day

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

    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.

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

    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.

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

    way to go…:)
     

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

    way to go…:)
     

  • Cindy

    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! 

  • kalika

    Freddy, your posts always ring true and they are very much appreciated.  While many of us know these things already, they aren’t always in the forefront of our minds and are easily forgotten or doubted.  Reading this, like so many others, reminds me to disregard the opinions and words of others and stayed focused on my goals and what makes me happiest – moving, training, working hard and constantly pushing my body (and mind) to go new places.  Basically, being weird is awesome.  Thanks for the reminder.

  • Ziba

    9 sets of the time challenge…

    25 sandbag swings in each round
    and 8 sandbag sit ups 

  • Ziba

    9 sets of the time challenge…

    25 sandbag swings in each round
    and 8 sandbag sit ups 

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

    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

  • GoustiFruit

    A little bit short, but very fun workout :-)

    My scores…
    P1: completed 9 + PU comm. + Roll Over
    P2:
    - Sandbag Swing: 27 / 27 / 27
    - Sandbag Sit Up: 17 / 18 / 18
    (about 8kg only)

  • Samanthina

     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.

  • michelle

    I have a question.. we did a workout this week a get up with sand bag start position lying down.. I wanted to look at the video again but can not find it does anyone know what the workout name is… thought it was the friday workout 23.. thanks

  • GoustiFruit

    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 :-)

    • Gerrilee Schafer

      I wrote them down.
      Wicked Things Work Out
      Abs Now Work Out
      On The Floor – Abs Challenge
      Caught Stripping Fat Work Out
      Smoking Hot Body Work Out
      I think the last one was a time challenge, 60 Get Ups

      • GoustiFruit

        Thanks !

  • Annalise

    Hi folks, here’s my scores.

    Part 1: 7 sets.
    Part 2:
    Sandbag Swing: 29, 30, 30
    Sandbag Sit Up: 11, 12, 12

    I used 5 kg sandbag.

    Thanks,
    Annalise

  • Anonymous

    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.  

  • Anonymous

    1. Pause the video where you want it
    2. Hit the “Print Screen” button (usually upper right on keyboard)
    3. Paste in paint or some other program
    4. Crop out the portion of the screen shot you want & save it/copy & paste it to your workout description.

    I draw stick figure diagrams…your idea is better!

  • Anonymous

    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!

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

    Yea I’m definitely weird! When I see things like a bench I think to myself “good for decline pushups, maybe some dips” or if I see a railing I’m thinking “I could do some reverse push ups with that” :) I’d much rather be weird then like the average!

    Took my dog for a walk this evening then gave this workout a shot.
    Part 1) 10 sets (loved it!)
    Part 2) Swings: 28, 25, 26/ Sit Ups: 12, 13, 12 (30lb bar & 20 lb bag)

  • Anonymous

    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.

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

    my scores~

    1st part a good 8 rd, I did 9 rds but went over the 6 min by 22 secs so I don’t know if I should count 9 or not!
    2nd part~
    sandbag swings, I used my 12 lb weight~ 27, 25, 23
    sand bag sit ups, I didn’t use any weights my core is my weakest part~ 16, 18, 20
    and a burpee for Erin
    I’m dripping with sweat!! I saw this quote and thought “hell ya!!”

    “The best kind of sweat is the kind DRIPPING from your face”

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

    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. 

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

    You’re welcome. :D

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

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

  • Anonymous

    This was great. Immensely enjoyable, and definitely intense. My scores (used 30 lb sandbag):
    Part 1:
    8 sets + 2 commandos, roll over and 5 squats
    Part 2:
    Sandbag Swing: 20, 19, 18
    Sandbag Sit Up: 14, 13, 12
    And Burpee for Erin!
    Thanks as always.

  • Courtney

    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!

  • Anonymous

    Hello! After a 2 day binge of pizza and cookies Ive decided this has to be the last time! I need to treat my body better. Every time slip I get on here and it makes me remember why Im doing all this work and why I no longer should let things stand in the way! so now my scores:

    I did 9.5 sets with 40 pounds and used 40 pounds for the swings and 30 for the situps
    swing-27-27-27
    sit ups-13-12-16
    and of course a burpee for Erin :)

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

    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?

  • Anonymous

    Since I don’t have a FB account, I have to write here :)
    My guess is that Zuzka got 2 more piercings in each ear and one in her nose = 5 piercings.. :)
    Can’t wait too see new Coffee Talk video, I’m really curious about Frederick’s tattoo.. :)

  • BodyRocker_Bonnie

    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!

  • KIMBERLAKE93

    I haven’t worked out in 2 days because I’ve been feeling under the weather.  And with my results today, I could sure tell I’m not 100% and I’m still fighting whatever it is I have.
    I started with 15 Burpees and then attacked this workout.
    PART 1: 9 rounds
    PART 2:
    SB Swing= 26/23/23
    SB Sit Up= 13/10/10
    Sooooo disappointed in myself but that’s all I had to give today.  LOTS of room for improvement the next time I face this one.

    Have a great day BODYROCKERS!  CHEERS!  :)

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

    For our Dutch and Belgium Bodyrockers. I have found a sandbag! I just bought one to celebrate my upcomming 1 year Bodyversary. 
    http://www.fitnesskoerier.nl/musclepower-sandbag-10-kg.html?id=1920173

    • Isabelle G.

      Good idea, Kirry!!  I’m gonna celebrate my “one-year” anniversary on January 1st.  I may consider offering myself a sandbag for the occasion… or the UGI ball?  Great idea! 

  • Vivi

    I just finished this one. With my 10kg dumbbell.

    Part 1
    6min Combo : 12 set

    Part 2
    Swing : 36.32.34
    Sit up : 14.14.14 (the most challenging movement for me it’s when it is necessary to lift the weight of the ground behind and to bring it in front of the face !! )
    Great sweat in only 12 min !!
    Thanks

    • Vivi

      After I did “Booty firm up wo” and Tabata leg lift toe touch.
      And a burpee for Erin <3

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

    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 :)

  • http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

    Hi there!

    My scores:

    7 1/2 sets
    26/26/26
    12/11/11

    Have a great day!

    Irina

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

    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!!! 

  • http://www.facebook.com/Stefan.Korthals Stefan Korthals

    I´ll definetely try this workout next week, tomorrow is a no-go because me and a couple of friends are going Wake-Boarding.
    I´ll start my daily routine in the moring and then I´ll be back on the workout-schedule on monday!
    Still figuring out how to replace the sandbag…  maybe an extra-heavy medicine-ball.

    Best regards,
                            Stefan

  • Anonymous

    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.

  • eelime2185

    I just got my pink sandbag as well!!!! I can’t wait to use it!!!!

  • Catalina Colombia!

    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! 

  • Cindy

    I did it at home today.
    Part 1 – 12 sets
    Part2
    Sandbag Swing (13 pounds) 30-30-35
    Sandbag Sit up first 2 rounds with 10 pounds 15-15 and last one with 13 pounds 14 rep.
    Thank you!

  • http://twitter.com/karmalaluna Arika

    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

  • Pingback: I’m A BodyRocker | She Runs Brooklyn

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

    haha that is exactly what happened to me when i went to london for summer internship, drinking and pub food is not kind on the waste! but it seemed like the way of life over there…fun for sure but i had a lot of work to make up when i left lol

  • Annie_B

    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 :)

  • http://myboisterousquiescence.blogspot.com Hannah

    What an awesome workout!! I felt so GOOD afterwards! Even with my abs still killing me from the abs challenge the yesterday! =p

    I did 9 full rounds for the first half of this workout plus up till 2 squats =p

    For the second part my reps were
    Sandbag/Kettlebell swings: 30, 29, 31
    Sandbag/kettlebell sit ups: 18, 20, 25

    I made a huge push during that final circuit to try and beat my scores! I was dripping sweat and thinking “take THAT Brutushka!!!!!” =D Thanks for the awesome workout AGAIN! You guys always deliver! =D 

    ALSO, I wanted to say that today is officially my ONE MONTH anniversary since I started bodyrocking! I feel more amazing than EVER! Thank you so so so so much Zuzka and Freddy for all the hard work you put into making this site what it is! YOU GUYS ROCK! =]

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

    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.♥♥♥

  • EspeRH

    Absolutely love this workout! So effective, I´m sweating and happy now! Thanks! And probably weird, but I think it´s my fat burning…

  • http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

    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!

  • Anonymous

    Part One was such a fun :) love this workout, thank you so much, zuzka and freddy, for another brutal and great workout :)
    Freddy, I also enjoyed your post. love reading your posts!!! you should definitely write a book ;)

    My scores:
    Part I: 8 sets
    Part II:
    SB swing: 30 23 23
    SB situp: 13 13 12

    I used 9kg for the sandbag.

    + Burpees and a lot of positive energy to bodyrocker erin!!! <3

    Nice weekend!!! :)

  • Christine Bastien

    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!

  • Bohdanam

    GOT MY NEW SANDBAG!!!! (thank you Silke)
    so much easier than my home made one 

  • http://www.janetspreiter.com Janet

    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!

    • Anonymous

      Hi Janet,

      Happy Birthday, Janet! 

      Are you one of those ugi protesters?  You could sew your own…it looks a bit like a large black pumpkin…Bodyrocker Sara made it and provides all the details here: http://www.bodyrock.tv/2011/09/20/home-made-ugi-ball/

      –Chris
      PS Have the whole piece of cake and join Team Cake-Eaters!  Something Zuzka coined accidentally…I’m sure…

      • http://www.janetspreiter.com Janet

        I am in Ugi denial still, Chris!

    • Bodyrocker_Audra

      Happy burpee wishes on your birthday Janet!

      • http://www.janetspreiter.com Janet

        Thanks so much Audra…54 big ones!

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

      Happy Birthday!!!!
       

      • http://www.janetspreiter.com Janet

        Thanks Sherice…it’s been an awesome day so far!!

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

      Happy b-day Janet! Gonna do a burpee for you as well today :D

      • http://www.janetspreiter.com Janet

        Shootz, Nina, thanks so much!!  :)

  • Bodyrocker_Audra

    Great workout!  How can something be so short & sweet yet brutal at the same time?  If being a fit and health conscious (Bodyrocker) is considered weird then I’d rather be weird then boring, lazy & look just like everyone else. 

    Part 1:  11 sets
    40lb DB swing:  31/30/30
    30lb BB situp:  13/12/11
    + healing burpees for Erin =D

    • http://pulse.yahoo.com/_OXENO5XUZJUVSKFFJZE5W2MTOU Irina

      Gosh you are strong!!!!I feel ashamed with my 7 sets)  I left training for a while now getting back on track…

      • Bodyrocker_Audra

        Hi Irina :) Never feel ashamed of your hard work. You did great! Every single Bodyrocker here is on a different level and I believe we should only compare our numbers to ourselves when we return to beat our personal best. That way you’ll feel empowered and not discouraged. Remember that you are strong too!

    • Isabelle G.

      Wow!!  You’re so strong!!  Impressive, and inspiring…

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

    lol the only answer I can think of is ALL OF THEM :D but that is obviously not right :D

  • Cindy

    I read that if you want results “Don’t do what everybody is doing in the gym” When I do Zuzana workout at the gym, I can tell people resent that I do not follow the traditional way. I try to do it in a hiding place that way ; I do not get any attention.

  • Cindy

    I read that if you want results “Don’t do what everybody is doing in the gym” When I do Zuzana workout at the gym, I can tell people resent that I do not follow the traditional way. I try to do it in a hiding place that way ; I do not get any attention.

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

    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

    • Saranel

      Try “Stromovka” parque, it is perfect for running. You can bump into lot of runners over there and possibly find a “running partner” for another bodyrocking weekends ;)

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

    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

  • Anonymous

    I have heard from other BodyRockers that they give great customer service to our community.

  • Jenn

    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.   

  • Anonymous

    Great little workout ! I did some extra stuff at the end, because I did only with bodyweight.
    Thanks Zuzie and Freddy as always !

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

      I did interval skipping after this, I also felt like I needed some extra bonus :D

  • Mary Lou

    Sweat-yyyy! 6 rounds and made it up to 3 squats on the 7th, but I finished the round anyway.
    swings: 27-27-27 (I could hear the duct tape on my 20 lb bag protesting towards the end…)
    situps: 10-12-12
    And a burpee for Erin, nose to the floor and 2 hand touch on the ceiling!

  • Anonymous

    So good!  I was feeling kind of blah this morning – stiff muscles from br and bjj yesterday, pouring rain, not much sleep, etc, but once I got going with this workout it was like I “woke up”.  Now I feel great!  Thank you!

    my scores:
    pt 1.
    9 sets + commando pushups, roll over and jump forward

    pt 2.
    sb swing 28-27-27
    sb situps 14-13-13

    15kg bag.

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

    Whoaaaaa, I just rocked it :)
    I did 8 full rounds in part 1 (my timer stopped beeping just when I was going to do another commando pushup to start round 9.) and my reps for the second part are: Sandbag Swings 28-28-26 and Sandbag Situps 12-12-12 (both 9kg sandbag). Now I am gonna enjoy some delicious post workout meal and A GIANT APPLE again before starting my first lonely friday in Prague :) Can’t wait to rock this weekend, let it be a bodyrocking weekend :) Thanks for an amazing workout, can’t wait for another :)

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

    Yeaaah, the same here, I HATE THEM so much I just can’t stop doing them :D

  • kat

    Thank you for this Amazing workout Zuzka and Freddy :)
    Here are my scores:
    combo time challenge 10 sets completed :)
    sb swing 27 28 27
    sb situps 15 16 16
    plus
    10 Burpees for Bodyrocker Erin
    7 ninja jump tuck
    15 each leg super girl squats
    I feel great thanks for all the motivation!!

  • Anonymous

    there was also “vissit” :) . I actually played it again to see how many mistakes they made :) ))

  • Gmc1345

    The sexiest pose a woman can take!

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

    Exactly my point. I don’t wanna blend into the crowd of all those walking corpses I see everyday on a subway :D

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

    Freddy,

    You have to write a book, please. It doesn’t matter what exercise I choose, I love to read the blog because it always gives me something to hold on to on my sad days, something to be thankful, something to remember, something that makes me feel special, something that tells me I am not alone, something that gives me the power to chase my goals/dreams. It leaves me with a good sensation.

    I really enjoy reading you.

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

    Freddy,

    You have to write a book, please. It doesn’t matter what exercise I choose, I love to read the blog because it always gives me something to hold on to on my sad days, something to be thankful, something to remember, something that makes me feel special, something that tells me I am not alone, something that gives me the power to chase my goals/dreams. It leaves me with a good sensation.

    I really enjoy reading you.

    • Anonymous

      I am with you Milly. Freddy, you indeed have a pack of wisdom and you like to share it and I love that. Would also love to see your 6 pack too :) ). No worries, nothing inappropriate going through my mind, but I often wondered ( because you never show any exercises ) if you’re the ripped male version of Zuzana. You probably are, but still would like to see it :) .

    • Pamela

      He should, I would buy it first thing; Sometimes I love browsing through random workouts just to see the motivational message for the day. And some of the ones that really hit the core I write down in my journal to refer back to. Zuzana also has a good collection of inspiring words, especially when it comes to diet. My favorite was the one in “Triple X Workout” where she was all riled up: “you want diet advice? well here it is….” Tough love, sometimes that’s the only thing that will get us to listen :) I love bodyrock, it is truly an amazing community. I thank Zuzana and Freddy for inspiring us to be the best we can be. I used to be so negative and self destructive, now I do nothing but appreciate my body and my health. It’s not just for appearances, it heals the inside as well. What’s the point of looking hot if you’re rotten on the inside? And actually, I believe having that inner respect (self respect), you automatically open the door for improving yourself on the outside.

    • Pamela

      He should, I would buy it first thing; Sometimes I love browsing through random workouts just to see the motivational message for the day. And some of the ones that really hit the core I write down in my journal to refer back to. Zuzana also has a good collection of inspiring words, especially when it comes to diet. My favorite was the one in “Triple X Workout” where she was all riled up: “you want diet advice? well here it is….” Tough love, sometimes that’s the only thing that will get us to listen :) I love bodyrock, it is truly an amazing community. I thank Zuzana and Freddy for inspiring us to be the best we can be. I used to be so negative and self destructive, now I do nothing but appreciate my body and my health. It’s not just for appearances, it heals the inside as well. What’s the point of looking hot if you’re rotten on the inside? And actually, I believe having that inner respect (self respect), you automatically open the door for improving yourself on the outside.

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

    I am weird. I am able to admit it. I am not like everybody else. I care about my body, I care about how I treat it, I care about what I put into it. It is the only body I will ever have, it is my most valuable possession so I have to treat it like that. And I believe that your body will make a good service to you, if you treat it the right way. You just have to! Am I weird? Maybe! But now that I know what my body is capable of, it seems like a waste to just let it sit on a sofa or let all those fat cells hide my hard work. Am I weird? Still, yes, I am. But I love myself! Am I weird now? :D
    I love the fact that I am weird. When someone tells me that, I just have one answer – I am weird, but I am different. You are not, you are the same as everyone else. That makes ME special, not you.

    Almost ready to do this workout! :)

    • Anonymous

      From my point of view, that doesn’t sound weird at all :) . THAT is normal. Weird are those who won’t take care of their bodies and won’t treat them right, those who’d rather be couch potatoes and suffer all the bad consequences than be active and healthy.
      Go bodyrockers ! :)

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

    I am weird. I am able to admit it. I am not like everybody else. I care about my body, I care about how I treat it, I care about what I put into it. It is the only body I will ever have, it is my most valuable possession so I have to treat it like that. And I believe that your body will make a good service to you, if you treat it the right way. You just have to! Am I weird? Maybe! But now that I know what my body is capable of, it seems like a waste to just let it sit on a sofa or let all those fat cells hide my hard work. Am I weird? Still, yes, I am. But I love myself! Am I weird now? :D
    I love the fact that I am weird. When someone tells me that, I just have one answer – I am weird, but I am different. You are not, you are the same as everyone else. That makes ME special, not you.

    Almost ready to do this workout! :)

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

    The sandbag is really nice just as your new Lululemon bra!!!
    I completed this wo today with 10kg weight.
    Part 1 – 6 full sets plus 2 push ups & 1 squat.
    Part 2 – Swing – 26, 26, 28 & sit up – 8, 12, 14.
    Plus 1 burpee for Erin.

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

    and the burpee for erin, and 9 pull ups :) ))

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

    haha, who dares to correct your spelling?!

    i loved having a scheduled week. the vacation must have been very good for you guys, these new workouts are awesome!! i love commando push-ups ;)

    PART ONE: 11 rounds; PART TWO: 24, 24, 24 and 10, 10, 10 followed by erin’s burpee and 9 pullups

  • Isi

    I Just did the workout!!!Right here in Sardegna!!!!!It is our last day here on holidays!!!!!:-((((No it’sok,I am looking forward to be home again,were I can more easily follow your workout routines and watch much better my diet.Cause those pizzas here are incredibly tasty!!!!!!:-)))

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

    “ Embrace the smell of your sweaty socks.” Hehehe! Brilliant! 

  • Anonymous

    I’m a weirdoo, because I bodyrock everyday and I feel that something is
    missing if I don’t workout for more than 2days.But I would like to be more weird
    by not eating sweetI lol.

    just did this workout! Here are my scores:

    Part1: 8sets + 2comando push ups + roll over

    Part2

    1)sandbag swing:27-27-27

    2)sandbag sit up: 14-15-15

     

    I liked this workout =)

  • Carolyn

    For xtra fun add flutter kick and arms to the roll over :P A great start to my day! THX Z&F :)

  • Anonymous

    Hi I have question please can you help me I have problem to lose anything on my butt and thight I know you mention in the pass you did have the same problem.I do losing in waist so now when I try trousers I have problem in waist they are big and the lower part are ok.So if you or any of you bodyrockers have goot tip please let me know .I do try eat healthy and all that.
    Thank you to you all and special To you Zuzi and Fredy. for you time.

  • Anonymous

    Hi Z&F
    1st part:7round and the 8th I did up to 1 squat(14 kg sandbag)                                                                 2nd part :swing(14kg)28,28,2
                  sit-up(8kg)15,13,13
    And 5x burpee for Erin.
    Thank you

  • V.I.G.

    I do not care if people think of me as crazy, what is crazy to me is drinking,smoking, and doing other destructive behavior, and thinking that is “normal, and good??”…..I love my life, and BodyRock helps me stay positive and grateful, everyday:) 
    I have decided to do some of this workouts on my sons soccer team this winter, along with some mental training and yoga stretches. If it work so well for adults, it must be good for kids as well:) 

    • Anonymous

      You’re right on !:))

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

      I was just asked today at work: “And why don’t you smoke?” My answer: “Cause I like myself too much to do that,” made those faces a bit confused :D

  • Anonymous

    This was great and fun!!! :)  

    Time Challenge: 10 rounds (9,5 when time peeped but I finished the whole round) 

    Sandbag Swing ─ 32,30,30 
    Sandbag Situp ─ 13,15,15 

  • ♥ BodyRocker Rachel ♥

    Part 1: 8

    Part 2:
    Sandbag Swing ─ 27, 26, 27
    *Sandbag Situp ─ 10, 11, 12
    Great one, Zuzana and Freddy! It’s so awesome to have daily workouts again!! :D ♥*Had trouble doing this one with my improvised sandbag :(

  • Anonymous

    OMG! love the new word creation. :-D

    • Anonymous

      Well thanks to you both! :) I think we all need some Brutushka in these brutal Zuzka’s workouts! :D

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

    Whaaa! This workout looks like its so much FUUN! Man, I can’t wait to do it! :( I’m gonna get so behind on my training! DRAT!

  • http://myboisterousquiescence.blogspot.com Hannah

    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! =]

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

     I think it should go on a shirt!!

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

    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 :)

  • Anonymous

    yeah I have been wondering why do I look like a mumie on the pictures and the videos :) I will take a look tommorow at MAC – I really like that brand, but if they fail to have what I need, I will check out Sephora. Thanks for advice! 

  • Anonymous

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

  • Anonymous

    I would not advise taking fat burners – they are loaded with chemicals. If you are interested in supplements check out the stack of 3 that we take. You can find the link in any of our more recent workout posts. The emphasis with the supps we take is on healthy body sculpting :)

  • Erin

    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!

  • Anonymous

    Yeah another workout.  I am going to do this workout tomorrow morning.  I will use modification (20lb barbell and 13lb kettlebell),  I so can’t wait to do this workout.

  • Anonymous

    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.

  • BodyRocker_Shanna

    I have the same trouble with mine. Also it’s so big and my arms are so short that if I try to lift it over my head like Z does in this video it slaps me in the face, lol. My birthday’s coming up, maybe I’ll make it a request.

  • ♥ BodyRocker Rachel ♥

    Zuzana, I’m so jealous of your PINK sandbag!! ♥♥♥

    • Anonymous

      Me too!!

  • http://www.facebook.com/profile.php?id=531080396 Karen Manchur

    Missed out on this today but am hitting the alarm early to squeeze this in before work tomorrow. This will be the first time I’ve attempted to get up early to do a workout first thing in my day, so wish me luck!!

  • http://www.facebook.com/people/Tara-Fox/1395064220 Tara Fox

    OMG they ship to Australia hooray ! im so getting me a pink sandbag

  • http://www.facebook.com/people/Tara-Fox/1395064220 Tara Fox

    It’s better to be absolutely ridiculous than absolutely boring :) Cant even describe how greatful I am for this site.

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

    just did it ! It was great!! Thank you :)

  • Anonymous

    Hi Maxine – you can find a link to it un the post :)

  • ZoeRocker

    Freddy, I can really see why you want to be a writer. Your posts are so well written and inspiring. Ever thought of writing a motivational/self help book?

  • Hazel

    And this is the only time in my life where I have wanted something pink. Otherwise, pink is a scorned colour in my household.

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

    check out the link above :)

  • EasternEuropeanGal

    Zuzana, you make workout clothes look so attractive girl! How is it that Lululemon hasn’t contacted you yet to supply you with an endless supply of their bras, yoga pants etc. since you love wearing their stuff and it looks amazing on you? They should be paying you for making them look so good!!  Seems like someone at that company is asleep at the wheel.
     
    You are the best advertising that they could possibly ever dream of!!! No one looks better than you do in their athletic and yoga wear!

  • http://twitter.com/hannschgal Hanna Pirklbauer

    I really don’t know why I fell of track. I just forgot about doing BodyRock because I got really into running and yoga but when I saw this workout I thought : I have to try it again.
    I just moved to another country so i don’t have any equipment except for my yogamat and my timer so I did it without weights. But still I am happy with my results!!
    Part 1: 9,5 rounds
    Part 2: sandbag swing (with my schoolbag;) ): 32-30-30
               situp (without weight): 15-20-18
    thanks for motivate me to start over again!!!
    AND OF COURSE I DID A BURPEE FOR ERIN!!!

  • Isabelle G.

    Weird, weird.  We’re a bunch of weird people, and we LIKE IT!!
    Totally proud to workout and totally proud to be fit!  I’m 44 years old, I’m in the best shape of my life, I’m happy to move, to dance, to run, to jump, to do yoga, to climb mountains, to laugh, to eat well, to have fun…
    That’s how I am. 
    Thanks Freddy for your inspiration!!!  (I love you much, fellow Canadian!!)  Thanks Zuzka for your strength, your beauty and your smile: I love you so much for your kind heart, and also for the kick in the… you give us!!   Big hug!!

  • BodyRocker_Bonnie

    Freddy and Zuzka, I loved this post.  Incredible.  Thank you, I am really touched by it.   

  • Adrianne

    This is my first post I just wanted you, Freddy & Zuzka, that you guys are so amazing. I know that you here that on a daily basis from the body rocking community but I couldn’t resist. It is so rare to meet people, virtually in his case, that make you want to actually better yourself. You have enable me to actually care about my body, both the physical and mental, with your works and inspiring messages just like the one today. I’ve been body rocking regularly since April of this year and have been a regular practioner of yoga for over a year. I have learn to treat myself with respect through these two disciplines and more importantly, the people I interact with. A recent change is switching to a plant-based diet, which I started to Blog about. I feel great about it and to inspire other. Much thanks

  • BodyRocker Angela

    Love the new sandbag! I am a weirdo and I love it! :)

  • d.

    post on twitter or facebook “i’m weird” if you agree with zuzka and freddy’s post today ;)

  • Anonymous

    We use the power model.

  • Gina

    What can I use instead of a sandbag ?

    • Michelle

      I bought a different bag online. If you type into google, ebay, amazon, etc. ‘black stealth rappelling bag’ it’s $20. I bought some sand and filled baggies myself and stuffed them in. and then I found snap hooks to put on the sides that had cushion on them those were $1 each. It cost me a total of like $30 no more than $40. Very good alternative. Not as nice with all the handles but it works just the same and I have 20lbs in it.

  • Sandra

    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

  • Hege Vindstad

    Love your new sandbag! :-)

    My small intestine-scar has to heal, so that I can work out with you guys again!

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

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

  • Felisha

    Yep, I’m definitely weird. I saw the commando push ups (a personal favorite) and my first thought was, “This is going to be so much fun!”

    • Hazel

      Same!!! I love commando push ups to a deep obsession. :D

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

      I love them too!

  • http://profiles.google.com/jilliancutter3 Jillian Cutter

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

  • http://profiles.google.com/jilliancutter3 Jillian Cutter

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

  • SuLee

    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! 

  • Anonymous

    …I am weird my whole life!!!…and I love it!!!!

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

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

  • Anonymous

    Freddy, I know that you are a big fan of Seth Godin. Is your post dedicated to his new book “We are all weird” :)
    Awesome post!

    • Anonymous

      I just picked it up for my kindle – I’m really excited!!!

      • Anonymous

        I am a big fan too :p