My downstairs neighbor will love you for this one. ;-)

That is such exciting news Freddy and Suzana!! I am so looking forward to the new community are building.  Way to go!
Sheila from Toronto

SO EXCITED for the new additions!! Your are so right Freddie.. My husband and I tell our 2 kids all the time “you are who you hang with” unfortunately for some this message falls on deaf ears. We have had a real struggle with our daughter this last 6 mos.. making poor choices in friends has run over into our home and has landed our daughter with a probation officer and what we call here in Wa state At risk youth program. She is a smart cookie but has made some bad choices but we are vigilante parents who have our eyes wide open and have faith that she will come out of it so to speak.. Thank you for your words of wisdom, sometimes it seems you are talking only to me!!
I cannot tell you how bodyrock has changed my life!!
Thank you, to you and Zuzana for your endless hrs of work you do to bring us a completely free site. I know that it must take up a lot of your time!
hugs Sherice

i injured an intercostal muscle a week ago (doing a sit-up AFTER i had already finished a bodyrock workout!), and i can’t bodyrock until it heals…and i’m dying!  i miss it so much!  i can’t believe it’s actually ME saying this, but i MISS WORKING OUT!  can’t wait to try this when i’m all better :)

This looks awesome and I can wait to try it out – already copied and pasted and printed it off ready to add to my ever increasing collection of workouts!  I also can’t wait for the new recipes etc (one of my absolute favourites has been the portabello mushroom pizzas!) the fact that you Zuzka are so excited makes me excited too!  

Hello Freddy.
I love the changes that are coming to the site. Is it also possible to get an iOS app, you know, with the schedule of the week, links to the workouts, the ability to share on Facebook whenever we finish a workout, the recipes, etc. 
Thanks for all the great content!!

Why has’nt Zuzie commented in a while?

Loved the workout!!!:D I also loved that you explained none-dipstation variations because i don’t have one yet.  I am really excited and looking forward to the blogs for bodyrockers!:D

my scores:

Lunge Squat Left:              23-20
Squat                                 17-20
Lunge Squat Right:            25-20
Squat                                 19-18
Rows with 10kg dumbbell: 25-21
Squat:                                21-17
Leg and buttlift                  13-14
Squat:                                22-22
Crunch without weight:     19-15
Squat                                21-21

Killer it is !!!! OMG my legs with all these squats !!!
My score is
Lunge squat L : 43.34
Squat : 31.26
Lunge squat R : 32.37
Squat : 30.24
reverse PU : 23.23
Squat : 27.22
Knee raises : 29.32
Squat : 29.28
Weighted crunche : 30.36
Squat : 26.27
 
And now I can just walk on the hands!! hahaha !
 
Like others BR I believe seeing your new percings ;)
Just another thing, it’s the first time you are all in white no ?? I noticed only because I always love the coulours you chose ! :p

I would like to share something with you.
It’s not “serious” but I have the morale a little bit at half-mast because of that :(
I began to Bodyrock since february, and really intense since May. I saw my abs changed and was very very happy. But I really have the feeling that they stagnated…I gain muscle all around in fact, oblics, first part on the top of the six pack, but always this little belly that any woman like ! As i was pregnant of 3 month. often bloated etc…and in fact my doctor tell me that i have a diastasis recti…:(
Only surgery can repare and I don’t have the money for…

I have to go back a doctor to have more explanations perhaps some of you know this problem and have answer for me, instead of surgery….

Sorry this site is most for positive attitude, optimism…but I’m really frustrated by that. To push hard and to know now that I will have any result on my stomach…and more I have to be carefull with weight(risk of hernia)
It’s always great to talk about its problem not? I’m sure in few weeks I will be better, I’m still on the announcement, and have to “digerer” it.

But I will not give up workouts !!!

Drenched in sweat!!  Honestly, it was a very touch and challenging workout, today. 
I decided to use a 30 lbs sandbag, and OMG was it heavy…;  my thighs are still shaking, and I can’t seem to catch my breath!!  Wow, I love this feeling of accomplishment!  O.k., my scores:
#1. lunge squat (l. leg fwd): 25-19
#2. squat: 24-19
#3. lunge squat (r. leg fwd): 21-17
#4. squat: 22-19
#5. reverse push-up: 25-22
#6. squat: 22-18
#7. knee raise: 25-25
#8. squat: 25-22
#9. weighted crunch: 25-27
#10. squat: 21-19

Haa, Zuzka, you are such a sweet personnal trainer, and I LOVE being trained by you!!!  I get results, I’m inspired, and, like a lot of other bodyrockers, I’m weird and loving every minute of it!!  Big hug!

Yay!!!!  I am so excited about the new additions coming to the site.  I can not wait to make my bodyrocker profile!!  :-D

NICE! My body was shaking :) I replaced reverse puch ups with other exercise (lay at backside, hips high, knee bent and push up sandbag :) ) and knee raises I did using horizontal bar. :)

My score (sandbag 10kg):

1. 28, 27
2. 27, 27
3. 28, 26
4. 25, 28
5. 30, 34 (it’s easier :) )
6. 26, 29
7. 21, 20
8. 28, 27
9. 23, 25
10. 27, 24

 I must add that new improvement with BodyRockers profiles and gallery, and grups etc. sounds AWESOME! I can’t wait it! :)

Hugs for KJUTE (cute! :)) Zuzanka and Freddy(You must be smile and happy all the time when she is near You and doing sth like running with dip station^^ or telling something with childlike voice :) it’s so niceeeeee, as nice as …as!? As Zuzankaaa :) ).

Love You Guys and Thanks for Your dedication for Us. :)

So thoughtful and responsive of you to offer a workout for those who cannot make noise while they train. As for the gymboss, you can just set it on vibrate only. That’s what I do at the gym b/c I don’t want to disturb anyone with my constant beeping.

You probably weren’t even planning this, but this workout is also perfect for another group…those of use who cannot jump. I’m not supposed to be doing any impact right now due to an overuse/imbalance issue that I’m working on, so this is PERFECT for me too! Thank You!

I can’t wait for the new BodyRock features! It sounds like it will be really nice.

This workout left my legs feeling shaky at the end!

Here are my scores:
1. Lunge Squat – L: 28, 24
2. Squats: 21, 19
3. Lunge Squat – R: 27, 23
4. Squats: 21, 18
5. Reverse Push Ups*: 11, 9
6. Squats: 21, 19
7. Knee Raises: 19, 16
8. Squats: 22, 19
9. Weighted Crunch: 20, 23
10. Squats: 21, 19

*I did assisted pull ups instead, because I don’t have a dip station yet (but one is on the way), my table is blocked by renovation materials, and my chairs are not working with the broomstick due to their design.

The fillers keep things clean and tidy because they lock in whatever material that you use to fill the bag. I hope this helps. There is no diff between the bags – the pink one is just a diff colour.

No she’s ok…. :)

what a killer, a lot of squats *ouch ouch* I really loved it :) exactly what I needed today!!
today was a really bad day for me, but after this workout I feel alive again!!! thank you thank you thank you!!!
Zuzka and Freddy you are the best. you both do a lot of things for us, words can’t express how THANKFUL I am!!! love you guys!!!!! “Walking w/ my dip station” – haha – this makes my day, so cute, Zuzka! Thanks! :D

My scores (I used my Sandbag w/ 9kg):
1. Lunge squat (left leg forward): 37 26
2. Squat: 20 21
3. Lunge squat (right leg forward): 31 25
4. Squat: 18 20
5. Reverse push up on Dip Station: 16 18
6. Squat: 21 18
7. Knee Raises on Dip Station: 20 21
8. Squat: 21 20
9. SB weighted crunch: 15 16
10. Squat: 21 17

+ Burpees for Erin <3

Have a really nice day, bodyrockers!!!!

Viendo el video, en un ratico a entrenar! AMO BODYROCK

Freddy and Zuzana, are you still going to moderate comments on the profiles?  All of the Bodyrocker’s here are positive and kind but, I’m just curious because the idea of it turning into anything like the negative comments that pop up on Facebook would be a real downer.  Besides I don’t have a Facebook account and I’m only interested in Bodyrock exclusively.  Facebook look out cuz here comes Bodyrock profiles!

I do your workouts at 5:00AM and had to find ways to be more quiet.  I found that the interval timer on my phone has a volume.  My groaning is the only thing I still need to work on!

Chrissy, try Pilates leg circles and side lying exercises such as side kick, bicycle and such. Modify high kicks by bending the knee and doing a knee drive (shorter lever). Build your hip flexion strength by weighting your foot some how and lifting knee as in high knee.

So I haven’t posted my scores for a while but I have been bodyrocking. ;) Anyway, here are my scores:
Lunge Squat L: 26, 25Squat: 23, 25Lunge Squat R: 23, 23Squat: 22, 23Reverse PU: 15, 14Squat: 23, 24Knee Raise: 20, 21Squat: 24, 25Crunch: 23 (tried it with sandbag at first, didn’t go very well ;) ), 27Squat: 24, 23

So I used 24# of free weights in a backpack..
Lunge squat L: 16/12
squat: 14/12
lunge squat R: 13/11
squat:13/11
reverse push-up: 8/7
squat: 14/11
knee/butt raises: 9/9
squat:15/12
unweighted crunch: 19/21
squat: 14/12

I am so excited for the up and coming new features on the site! You guys are awesome ;-) This workout is a pleasant yet sweatfest reminder that sometimes the simple things in life have the most to offer. For instance, it can be easy to take the squat for granted….. until you do this workout,LOL. I loved this workout! Here are my scores below with a 30lb sandbag:
1. Lunge Squat (left leg forward) – 31,30 reps
2. Squat –29,30 reps
3. Lunge Squat (right leg forward) – 31,30reps
4. Squat – 29,30 reps
5. Reverse Push Up – 29,25 reps
 6. Squat –30,31 reps
7. Knee Raises – 27,27 reps
8. Squat – 30,30 reps 
 9. Sandbag weighted crunch – 45,34reps
10. Squat –30,31 reps

Zuka and Freddy, you weren’t kidding!…this workout knocked me on my a$$! I finished this at 8:10pm and my legs are STILL shaky!! Feels weird…hope all is well with you two, very excited about the upcoming additions, but one question though,…are you ever gonna show us all the new piercings and Freddy’s tattoo?

Here are my scores:

lunge squat (lt): 26,19
squats: 21,23
lunge squat (rt): 21,19
squats: 21,23
reverse push ups: 20,15
squats: 22,22
knee raises: 23,26
squats: 22,23
sandbag weighted crunch: 20,26
squats: 20,24

pooped…… :/

Good luck with this workout BR !! Believe me this morning my legs are so so so sore !!!
I need a free legs workout !!!! :p

20 must be the magic number today for me w/this workout :)
20/20
19/20
20/19
12/12 – these were the real killer because I have not done these in a long time
17/18
18/19

I just wanted to say its good to be back! This is my first body rock workout in months! I stopped after hurting my hip. i kept doing yoga my eating habits are still terrible….again!  I have already gained about 7lbs and lost so much muscle! But dammit, I want to stick with it this time! Thank you guys for being there even though I wasn’t! :)

This workout was a real pain in the ass-literally!

Wow, today I feel like I have muscle knots in my glutes…owwwwwwww…I’ve never had that before.  But I’m glad to feel them, because I know this workout did its job.  I’ll be back to it!

Just did this Silent Workout. BUT only once through.  I loved it especially the Weighted Sandbag Crunch.

Warm up: 10x stairs (up + down = 1x)
light stretches.

1. Left Lunge Squat: 32
2. Parallel Squat: 30
3. Right Lunge Squat: 27
4. Parallel Squat: 28
5. Reverse Push Up: 28
6. Parallel Squat: 30
7. Knee Raises: 27
8. Parallel Squat: 28
9. Sandbag Weighted Crunch: 20
10. Parallel Squat: 30

6 Rounds skipping: 10 sec. rest + 30 sec. effort (70 – 67 – 67 – 70 – 80 – 74)
10x stairs to cool down (I can only walk around in circles so many times!)
5 Forward Grip Pull Ups
Stretches.

I thought this would be easy, a workout with jumping.  Pfft, Im still knackered lol.  But Im soo please I pushed through, my first workout with my new Gymboss, got it for my birthday today and just had to try it out asap.
My scores:
1. Left Lunge– 19, 112. Squat – 22, 193. Right Lunge– 18, 184. Squat – 23, 145. Reverse Push Up – 12, 126. Squat – 26, 207. Knee Raises – 19, 108. Squat – 20, 129. Weighted crunch – 26, 2210. Squat – 15, 15

Lots of sweat!!!
I’ve been a little AWOL. And just got back from a trip to Prague! You have the most beautiful hometown Zuzana… I thoroughly enjoyed it… tried the absinth icecream, walked by the places you burpee’d, and burpee’d the fountain outside the museum on Wencelas Square! (i did take a vid but i don’t know how to upload yet!) Just did this workout, my first workout in over 20 days, my bad. Lunge Left – 18-15
Squat – 25-22
Lunge Right – 15-15
Squat – 23-21
Reverse Pushup – 15-13
Squat – 23-23
Knee Raises – 15-15
Squat – 24-24
Weighted Crunch – 20-22
Squat – 22-25

Wonderful workout, thank YOU!!! 

Zuzana & Freddy: THANK YOU!!! It is so incredibly thoughtful and kind, that you take our requests and wishes to consideration and even make them come true. You are forever amazing. I loved, loved, LOVED this sweatty leg burn of a workout!!!! Unbelieveable, with no jumping or other cardio at all. I used 15 kilos in my sandbag – soon time to fill it up!!!

Lunge squat(L): 40-40Squat: 42-46Lunge squat (R): 45-43Squat: 44,5-46Pike Press: 45-46Squat: 46,5-46Knee Raises (pull-up bar): 34-35Squat: 45-46Sandbag weighted crunch: 32-37Squat: 44,5-48
Love, Maria

Thanks so much for the alternatives to your exercises! I’m so grateful that you’re going back to that old diet approach! I also just LOVE your earrings! Rock on!

Hello everyone,

Did this one yeserday.. didn’t post my scores because they are not so good. I must get back to my previous level.. It may take a few weeks.. But i will get there. I did finish the workout, but needed to do the squats whitout weight.. Have some muscle pains now.. :D   Thanx guys.. This was a great one..

All those squats and lunges killed my legs, I cursed my 14kg barbell throughout the workout! :)
I enjoyed it very much, and I did additional 15 minutes of skipping and now I feel amazing!

Hi guys!
been sick for about a week, now I’m way behind!  decided to start back with this one.  no jumping and not too aerobic.  took it nice and slow.  I was going to only do one round but just kept going!  tried to concentrate on keeping my abs sucked in as hard as possible!
lunge squat L – 22, 19
squat  25?, 20 little distracted by a bird flying around in my house!  I have cats! and a phobia to birds! lol
lunge squat R – 21, 20
squat – 20, 17
reverse push up – 14, 12
squat – 18, 17
bicycles – 38, 47
squat – 16, 15
crunch – 23, 20
squat – 16, 16

used a 10lb medicine ball in a duffel bag!
plus burpees!

nice workout!

“Humus on the carrot”… I love it lol! I’m probably gonna start using that from now on. We need a dictionary full of Bodyrockerisms for newbies and our non-bodyrocking friends.

Just finished this workout today. Maybe sometime I’ll manage to do them in the right order, haha.

Lunge Squat left: 31, 26
Squat: 32, 27
Lunge Squat right: 24, 25
Squat: 32, 24
Reverse Push Up: 19, 18 (this really feels like an adventure with two chairs and a broomstick ;)
Squat: 30, 27
Knee Raises (from chin-up bar): 19, 20
Squat: 29, 27
Weighted Crunch: 18, 22
Squat: 27, 25

Holy cow, that’s 280 squats O_O

My “sandbag” for now is a sixpack of softdrinks which I don’t drink anyway. It’s way too light compared to a real sandbag – maybe it’s time to get one, my scores certainly would feel more real :)

Squats:  12-13-10-11-15/ 12-12-9-8-9
LungeSquat(L):  10-14
LungeSquat(R):  9-12
SB Row:  25-12
Leg, Butt Lift:  5-12
WeightedCrunch:  8-12

30 lb sand bag
1/ left SB lunge squat 28-27
2/ SB squat 27-27
3/ right SB lunge squat 25-23 ( I kept on trying to fall over on this side ???? )
4/ SB squat 26-26
5/ reverse PU dip station 22-19
6/ SB squat 27-25
7/ knee raises dip station 25-23
8/ SB squat 27-26
9/ crunch no SB, couldn’t co-ordinate it, so did without 26-30
10/ SB squat 28-25

Haven’t done a bodyrock workout since last Friday (doing bootcamp and took every other day off for a change), so I was excited!

I was using my 20lb sandbag. For the squats I held the sandbag in front, so when I compared my scores to you, Zuzana, I felt like I did a terrible job, but then I looked back and noticed your sandbag was on your back. I think I remember you saying it is slightly more challenging to hold the bag in front. At any rate, they were super hard for me today!

1. Lunge Squat (L): 30, 24
2. Squat: 24, 16
3. Lunge Squat (R): 26, 20
4. Squat: 19, 14
5. Reverse Pushup: 19, 19
6. Squat: 18, 14
7. Knee Raises: 27, 25
8. Squat: 15, 17
9. Sandbag Weighted Crunch: 23, 26
10. Squat: 16, 16

Feels good to be back and posting scores and reading everyone’s comments! Now, it’s time for my post workout snack and shower!

Oh, and I did a burpee for Erin!

I loved this workout! The fact that it’s silent and I have downstairs neighbors makes it great, too. My scores are:
Front lunge (L)- 28, 23
Squat-21,21,25,25,25, 23, 22, 20
Front Lunge (R)-22, 25
Reverse Pushup-22, 16
knee Raises-18, 16
Weighted Crunch- 31, 33

Hey Bodyrockers, I’m doing my exchange in Copenhagen for a semester and I couldn’t bring my dip station with me :(. So I was wondering what exercise can replace reverse push ups? I’ve been doing the work outs that doesn’t require dip station, but I really want to continue training my arms and hands, so I will still develop my strength. would be awesome if anyone has an idea for the exercise!!! Thanks!! :)

 This was tough but I made a lot of improvement since 9/28/11. I came out of this workout cursing out loud!! :)  I have realized that on the SB lunges I was coming all the way back up into standing position, I had watched the video again but forgot to write down “lunge-squat” oh well, still very difficult!  Used a 22lb the first time and 25lbs today.

1.  SB Lunge (L)  21, 16 / old:  16, 15
2.  SB Squat: 26, 20 / old: 19, 18
3.  SB Lunge (R): 19, 15 / old: 17, 14
4.  SB Squat: 22, 17 / old: 19, 18
5.  Reverse PUs: 26, 23 / old:  20, 17
6.  SB Squat: 20, 17 / old: 20, 17
7.  Knee Raises: 28, 28 / old:  20, 18
8.  SB Squat: 20, 20 / old: 21, 20
9.  SB Weighted Crunch: 22, 20 / old: 16, 15
10.  SB Squat:  20, 17 / old:  19, 17

100 Push Ups:
20 Santana PUs
20 Plank Jax PUs
20 Reverse PUs
10 sets of Double Dandys (do 2 elevated PUs on the dip station with a chair, lower legs & do 2 knee raises, then swing legs back to chair and repeat = 20  PUs & 20 Knee Raises.  Very fun!  Try it!)
20 Reptile PUs

I hope everyone had a happy & safe Christmas Eve :)

Burpees going out to Erin now before I do another thing.  XO.

12/24/11
I didn’t have time to knock out a workout before my family’s Xmas Eve gathering, so I did this tonight at home.  I learned that watching comedy & working out don’t mix well…I laughed so hard a few times that it messed me up!  I didn’t beat my old reps, but I felt like I was working hard. 

~22# in SB

Lunge Squat LT 23  21 
SB Squat  22  20 
Lunge Squat RT  16  15 
SB Squat  19  20  
*Reverse PU  15  14
SB Squat  21  18  
*Hanging Knee Raises  23   21  
SB Squat  21  20
SB Crunch  19  18 ??
SB Squat  18  16

+ 10/30 sec bonus, 7 rounds  (4:40min)
dynamax mountain climbers 66
happy crab 17
dynamax mountain climbers 48
SB row clean + press 5
pushups (knees) 11
SB row clean + press 7
happy crab 16
pushups (knees) 12

+ 10 SB Situps

Thanks, & Merry Christmas!

Hi Bodyrockers! After reading several comments and watching some videos for a while I decided to start doing also workouts. I wanted to start tomorrow with the new 30 days challenge but I was so motivated that I looked for some other workout to do today. As I don´t have yet any equipment I chose this one. It was great to clean my conscience after the big Holiday meals :)
Anyway.. just wanted to say hello to everyone and see you all soon!

2/6/2012

I love this workout; it’s one of my favorite at-home late-night barefoot workouts.  I didn’t put my dip station together becuase I didn’t want to wake my husband, so I substituted mermaid abs (fast burn workout http://www.bodyrock.tv/2009/11/26/fast-burn-workout/) & dive bombers.  Also, I held the sandbag in front of my chest because my elbows became sore fast with it behind my head.  

~22# in SBLunge Squat LT 25  24 (switched to 8# ball in round 2)  [last 23  21]
SB Squat  22  20 [22   20]
Lunge Squat RT  19  19(ball)  [16  15]
SB Squat  21  19 [19  20]  
Dive Bombers (substitution) 11  14
SB Squat  23  20 [21  18]  
Mermaid Abs 11 10 (each rep has 2 raises/extensions)   
SB Squat  21  20 [21  20]
SB Crunch  23  23 [19  18 ??]
SB Squat  20  19 (no bag last 7 reps) [18  16] 

+10 knee pushups
+10 dancing crab
+10 reverse plank knee tucks
+10 fitball choppers

Goodnight!

March 8, 2012

did this one this morning wearing my weighted vest at 35 lbs.  I couldn’t do crunches with it on…LOL…tried, but switched to laying bicycles…..the reverse PU got the first 4 in at full up, then made sure I broke 90 degrees each time…those are hard wearing an extra 35 lbs.

My reps

1/ left lunge forward squat 35-35
2/ squat 37-37
3/ right lunge forward squat 30-33…no balance on this side…sigh
4/ squat 36-37
5/ reverse PU 17-17
6/ squat 36-37
7/ knee raises 30-30
8/ squat 37-38
9/ bicycles 27-32
10/ squat 37-36

followed this with MAM mixed with HKS and PU’s

100 HKS – 2 x 25 weighted plank rows – 20 regular PU
100 HKS – 25 per side cross knee drives – 20 military PU
100 HKS – 2 x 25 SB swing 32.5 lb – 20 reptile PU
100 HKS – 25 per side SB side crunch 32.5 lb – 20 decline PU
100 HKS – 100 mason twist – 20 super wide PU