Sep 27 2011

Silent Killer Workout

Hi BodyRockers,

When I was a kid my parents always encouraged me to hang out with people who “were going places”. I heard over and over again that if you run with the big dogs, you might not run fastest but you will run far. It was good advice, and I took it up for the most part – hanging around with people who were driven and passionate. The underlying wisdom is this: if you connect with people who share similar goals and aspirations, who will support and inspire you on your journey, you are much more likely to succeed. Today there are more tools to make these meaningful connections than ever before. It doesn’t have to be someone in your office, or even someone you know personally. When people share a common bond it can knit a global community together and everyone benefits. In the next few weeks we will be introducing new, free features to the site that will make it even easier for us BodyRockers to connect as a community. We are launching BodyRocker profiles, member photo galleries, BodyRocker groups, and everyone who is interested will be able to start their very own blog right here on BodyRock.Tv to share their journey with the whole community. This project has kept Zuzana & I hopping for months now, but it is finally almost ready :) We hope that you guys are as excited as we are.

Best,

Freddy

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 6
  • Lunge Squat (left leg forward)max.reps
  • Squatmax.reps
  • Lunge Squat (right leg forward)max.reps
  • Reverse Push Upmax.reps
  • Knee Raisesmax.reps
  • Sandbag Weighted Crunchmax.reps

Get your gear for this workout here:

Instructions:

Watch the workout video above to see the 1 on 1 personal training session where I go over each exercise, show you proper form and share easier variations for beginners.

Today’s workout is for all of you guys who have been asking us for a silent workout. Some of you need a silent workout for those times when you kids are sleeping and you don’t want to wake them up, and some of you are unfortunate to have neighbours that are not understanding when it comes to your BodyRocking :) Let me just give you a couple of extra tips – don’t drop the sandbag and keep your interval timer underneath a pillow so that only you can hear it beeping. This way you can enjoy your Silent Power Workout for the entire 20 minutes that it takes.

Set your interval timer for 20 rounds of two intervals. The first interval is 10 seconds (rest interval) and the second interval is 50 seconds long. Your goal is to push at your max. effort during each 50 second interval. This workout is a circuit that you will have to repeat twice in order to get the 20 minutes in. Don’t forget to write down your reps.

Here is the circuit and my scores for both rounds:

10 seconds rest

1. Lunge Squat (left leg forward) – 27, 20 reps

10 seconds rest

2. Squat – 25, 21 reps

10 seconds rest

3. Lunge Squat (right leg forward) – 26, 19 reps

10 seconds rest

4. Squat – 18, 17 reps

10 seconds rest

5. Reverse Push Up – 20, 16 reps

10 seconds rest

6. Squat – 27, 20 reps

10 seconds rest

7. Knee Raises – 18, 16 reps

10 seconds rest

8. Squat – 26, 23 reps

10 seconds rest

9. Sandbag weighted crunch – 27, 26 reps

10 seconds rest

10. Squat – 22, 2o reps

Enjoy your training!

Zuzana

comments


Around The Web
  • Pingback: Silent Killer Workout – My Workout Today

  • Anonymous

     This was such a great workout.  I did it yesterday and it really made me feel it. Definitely a favorite!

  • Gerri Lee Schafer

    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

  • Anonymous

    30,28
    25,26
    25,26
    24,29
    20,26
    21,26
    22,25
    27,30
    30,27
    24,25

    I started lunges with a total of 16lbs in weight but had to go down to 10lbs to keep in form so i kept them for the squats as well.  For the weighted crunches used a 5 lbs ball. Instead of knee raises did reverse crunches.  so happy with those b/c i was really pushing.

    was doing this workout with Rocky III in the background.  with Apollo Creed saying “come on!..push it! you can do it!”  awesome!  eye of the tiger baby… eye of the tiger.

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    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!

  • Gerri Lee Schafer

    January 27,2012

    Kind of did a modified/shorter version of this this morning….only did one round, so 10 minutes.  Used 27.5 lb in my SB, added stuff onto the end to make it 20 minutes plus WO.

    1/ left forward lunge squat 37
    2/ SBS 33
    3/ right forward lunge squat 31……I always want to fall over on this side…
    4/ SBS 32
    5/ reverse PU 27
    6/ SBS 32
    7/ knee raise 31
    8/ SBS 32
    9/ weighted crunch w/10 lb bar bell in hands 21
    10/ SBS 31

    followed by
     5 minute 10/20 HKS
    2 sets of 25 regular PU
    5minute 10/20 HKS
    2 sets of 25 regular PU

  • Victoria

    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!

  • Victoria

    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!

  • JessJN

    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!

  • Cindy

    I did it at home today. I love this workout so much.
    1 SB lunge/s 29-30 (28-29)
    2 SB squat 29/30 (28/29)
    3 SB Lunge R 29/30 (28/30
    4 Squat 28/29 (2/28)
    5 Reverse pus 22/22 (21/21)
    6 Squat 32/31 (28/30)
    7 Knee raises 26/23 (24/20)
    8 Squat 32/30 (28/29)
    9 SB sit up 24/25 (24/25
    10 Squat 30/31 (29/28)
    I had 15 pounds on my SB
    Thanks!

  • BodyRocker_Bonnie

     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.

    • Gerri Lee Schafer

      All I want for Christmas is a soar butt……

      • BodyRocker_Bonnie

        Well that’s what I certainly got…a killer sore bum and legs. I have been nearly immobilized today after doing the Give Me a Reason workout and Silent Killer. My dog can’t understand why I won’t let her jump up in my lap, even that hurts! I took all of Christmas Day off for a rest day, but will take time for tea and stretching tonight. Today I was at a girlfriend’s house, and when I got up to go get something she told me my bootie was looking good and that my workouts were really working, so that made me feel great!!

        • MariaBjørgJepsen

          Awesome - congrats :)

          • BodyRocker_Bonnie

            Thanks.  I’m happy to be a girl, I don’t think men compliment each other on their bums, do they??

            • MariaBjørgJepsen

              Ha ha ha, no, I do not suspect straight men do :D But we all gotta love great tight bummmms!!!! Mine has never been firmer, too! My twinsister “accidently” touched it the other day, and she was shocked, ha ha ha :) “Is that YOUR butt? Oh my GOD, I feel like a blurry granny now” lol…..  So be proud of your hot butt, my dear! We work HARD to get there!
              Love, Maria

              • BodyRocker_Bonnie

                I have a twin sister too, 3 minutes older.  She’s just starting to workout this year, and I’m glad, her health was really going downhill with weight gain.  She want’s nothing to do with BodyRock,  although I was hoping she would.  But at least she is moving, doing her own thing!! I like that we can share an interest in fitness now.

                • MariaBjørgJepsen

                  Really? I hope you share a great relationship, like my sister and I. I can really understand how much you care about her and her health. I really wish I could share my passion with my 2 sisters, but they don’t really care. They find no enjoyment in exercising, because they haven’t found a fun way to do it. Besides, they both rather want to look thin and slim instead of strong and healthy. So sad. When we were 17, my twinsister caught a horrible eating disorder, and now my littlesister has been suffering from Bulimia in 1½ years. She refuses to get any pro help :( Such a sad mess.

                  • BodyRocker_Bonnie

                    Maria, that’s painful, I hope she gets help. One of the best things you can do is just continue to be a strong example of how you can enjoy food & exercise in balance. That’s one of the things I have noticed about you, you express that you love to eat & drink but you are willing to work hard for it also, which is the way to be, life is short.

                    • MariaBjørgJepsen

                      That is such sweet and caring words, Bonnie – THANK YOU! And I believe you are very right. I cannot push her to get any kind of help, but I can lead by example. We have been trying to convince her for so long, but it all seems so hopeless. She knows she is sick and has a lot of problems, but still, she refuses to get any kind of treatment. I can’t do more than what I am doing now, so I try not to worry too much. My biggest mental question is just: WHAR or WHO will make her realize she needs help? I hope you had a wonderful Christmas time with a nice X-mas ale or 8 – I did, and I felt it in my workouts today, ha ha.
                      love, Maria

                    • MariaBjørgJepsen

                      I meant to write whaT :)

  • Gerri Lee Schafer

    Well I know what I’m getting for x-mas…a soar ass….LOL…I seem to recall that my butt was soar for days last time I did this one.  For my form on the SB squats, I never break 90 degrees with my knees, I think it is too hard on the joint, I also make sure I do a big cheek squeeze at the top of every squat….now where did that quarter go…….?

    27.5 lb SB

    1/ left lunge squat 33-29
    2/ SB squat 31-31
    3/ right lunge squat 29-30….I always feel like I’m going to fall over on this side
    4/ SB squat 31-31
    5/ reverse PU 28-27
    6/ SB squat 32-32
    7/ knee raises 31-32
    8/ SB squat 32-32
    9/ crunch, no SB 21-19…..still nursing my lower back
    10/ SB squat 32-32

    my push ups today, sets of 20

    military
    left hand on bosu ball
    right hand on bosu ball
    staggered, switching every 5 reps
    with 5 lb hexbells lift to shoulder alternate sides

    MERRY CHRISTMAS EVERY ONE…..PEACE OUT

  • Vivi

    I finaly chose “Pumped Up Kicks Wo + Silent Killer Wo” +120 PU !!
    120 =
    20 sumo PU
    20 Reverse PU
    20 knee touch PU
    20 halp burpee PU
    20 one arm triceps PU L
    20 one arm triceps PU R

    I’m totaly OUT now !!! But ready for a lovely Chrsitmas day with my children that I love so much !!! <3 <3

    MERRY CHRISTMAS FOR ALL BODYROCKERS  !!!

    • Vivi

      For this Wo my new score is with 10kg dumbell:

      1/ Lunge squat L 38.30
      2/ Squat 34.33
      3/ Lunge squat R 36.29
      4/ Squat 34.31
      5/ reverse PU 30.28
      6/ Squat 30.26
      7/ Knee raises 34.35
      8/ Squat 32.33
      9/ Crunch (6kg) 35.41
      10/ Squat 30.34

  • Anonymous

    Think this is my favourite ever workout – so intense but varied enough that I can keep pushing through.

    20/12/11 (8kg sandbag)
    26+19
    25+24+22+21+17+17+20+18+29+20 (no weight for the 29 round because I just couldn’t take it :(
    26+20
    25+20
    23+20
    23+21

    Last time I did this workout I didn’t have my sandbag and used 2x3kg hand weights – my scores were way lower back then and I only managed the first 2 sets of squats before I had to drop the weights! I’m seeing some pretty quick improvement in knee raises too – when my dip station first arrived I was gutted that I could only do 2 or 3 before the pain in my hands and wrists got to me. On the first set I can usually manage about 15 before the same thing happens now!

  • Laurenl

    whoo!  did this one tonight and it’s a killer alright!

  • Anonymous

    11/30/11 Barefoot workout at home with ~ 22# in the sandbag.  Tonight I needed a quiet workout, & I loved/hated this one all over again.

    This was a repeat.  When I originally did this, I was at the gym & used 20# dumbbells (total weight).  I didn’t beat my scores in every single segment, but I did in 11 of them.  Also, I completed 403 total reps versus 389 in September. :)  Considering that last time I wore shoes & was using less weight, I am happy!  Followed with 10 sandbag sit ups & a cooldown. 

    Lunge Squat LT 28*  22*    [old score 23  16]
    SB Squat  22  21*    [23  18]
    Lunge Squat RT  17  16    [19  17]
    SB Squat  22  22*    [22  18]
    Reverse PU  14*  13    [12  13]
    SB Squat  20  21*    [23  20]
    Hanging Knee Raises  20 (1st 10 without touchdown)  19* (1st 8 w/o t.d.)    [24  18, t.d for all]
    SB Squat  23*  23*   [22  19]
    SB Crunch  21  20    [23  23, 10#db]
    SB Squat  20*  19*    [19  17]

    Thanks!

  • http://www.facebook.com/people/Lenett-Kendall/100001864842079 Lenett Kendall

    Thankyou zuzana and freddy for coming up with this killer workout, i hated it, it was torture to push myself without stopping. 
    1. 20 15
    2. 14 14
    3.15 16
    4. 17 13
    5. 14 14
    6. 15 13
    7. 13 10
    8. 14 13
    9. 17 9
    10. 14 12

    I am saving up for a dip station <3

  • Anonymous

    cau everybody,i just finished and i really like it,1)squat-176×2)34×3)30×4)50×5)20×6)50x…………………..i see u soon petra london

  • ZoeRocker

    I finally got a chance to come back to this routine after having a gross cold that lasted WAY too long. Here are my scores:

    Lunge Squat (L)- 29,24
    Squat- 27,25
    Lunge Squat (R)- 27,25
    Squat-25,24
    Rev Push Up- 27,21
    Squat- 22,22
    Knee Raises- 23,20
    Squat-25,23
    Leg Lift/Toe Touch-16,14

    I don’t have a proper sandbag. I use a cloth grocery bag filled with magazines (about 25lbs). It wouldn’t balance on my legs so I modified the last exercise. It is 12:30 at night here in Vancouver and for some reason I get a boost of energy at night. I’m going to try late night workouts for a while and see how it goes. I know a good sleep is super important but I start work late so I can sleep in thankfully:)

  • Anonymous

    Hi I use my pull up bar that I bought very cheap…i just use a chair when doing the reverse pull ups.

  • Pingback: Gloomy Days | ittybitsofbalance

  • lUcY

    great exercise! my score was:
    -24.25
    -24.26
    -27.26
    -26.26
    -15.18
    -25.25
    -22.23
    -27.21
    -20.20
    -25.24 :)

  • ۞ BodyRocker ♥ Beth ۞

    Really liked the Idea !!! Your’e such a creative personality :)

    <3 BR Beth

  • Anonymous

    I completed this workout this morning and it was crazy! Those squats really killed me. haha. Anyway, here’s my reps.
    1. Lunge squat (left leg forward) – 22, 15
    2. Squat – 19, 18
    3. Lunge squat (right leg forward) – 18, 16
    4. Squat – 18, 19
    5. Reverse push up => replaced with sandbag row – 26, 25
    6. Squat – 18, 14
    7. Knee raises => Knee raises plus butt lift – 14, 14
    8. Squat – 17, 17
    9. Sandbag weighted crunch – 10, 11
    10. Squat – 18, 17

    I gotta say guys, sandbag weighted crunch was the HARDEST!! But this was amazing! Thank you guys! And I can’t wait for the new site! =)

  • Anonymous

    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!! :)

  • Anonymous

    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!! :)

    • MariaBjørgJepsen

      I LIVE in Copenhagen!!! :) Where do you live and study?

  • kat

    Thanks for this Amazing workout Zuzka and Freddy :) still trying to recover from my injury with my arm but here are my scores anyways:
    Front lunge (L) 18 20
    SB SQ 23 28
    Front lunge (R) 21 21
    SB SQ 24 25
    Reverse Pushups 25 25
    SB SQ 26 27
    Knee Raises 18 18
    SB SQ 26 26
    SB weighted crunches 31 39
    SB SQ 27 29
    Plus : 5 Burpees for Bodyrocker Erin
    300 high knees without rope
    Thanks for this I needed it :)

  • Pingback: Something new | Fitvenus

  • Anonymous

    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

  • Pingback: Sunday October 2, 2011 (31 days) « Colleenie Beanie

  • Lisa

    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!

  • Lisa

    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!

  • ۞ BodyRocker ♥ Beth ۞

    “Personal Training” that has being done from the beggining LOL :D

    <3 BR Beth

  • Gerrilee Schafer

    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

  • AmBoaksy

    I am LOVING the Sandbag weighted crunch!!! It’s deceivingly difficult, yet so much fun to try to do.  I only got around to doing this workout today bc I’m so busy during the week, it’s hard enough to fit in 12 minute workouts before I have to run to school (and I’m WAY TOO tired to bodyrock when I get home).  Nevertheless, here are my scores:

    Lunge Squat (L): 23/20
    Squat: 19/19
    Lunge Squat (R): 20/18 (can you tell I’m a lefty? lol)
    Squat: 21/26
    Reverse Push-Up (off the end of my dining table): 15/16
    Squat: 20/16
    Leg Lifts on the Floor (no dip station): 15/13
    Squat: 22/18
    Sandbag Weighted Crunch: 12/15
    Squat: 20/19

    Enjoy the rest of your Sunday!!!

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

    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

  • ۞ BodyRocker ♥ Beth ۞

    Happy U’ve understand my thinking guys :)

    <3 BR Beth

  • Anonymous

    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 :)

  • Anonymous

    Please watch the videos – we share alternative exercises!!!!

  • Anonymous

    “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.

  • Leilany

    Did this on Wednesday… a little late on posting scores, but trying to make sure I do from now on.. Had fun, but exhausted after this and 20 min cardio afterwards.. Good luck!!1. Lunge Squat (left leg forward) – 23, 20 reps2. Squat – 22, 27 reps3. Lunge Squat (right leg forward) – 18, 17 reps4. Squat – 23, 21 reps5. Reverse Push Up – 13, 15 reps6. Squat – 22, 21 reps7. Knee Raises – 17, 17 reps8. Squat – 21, 23 reps9. Sandbag weighted crunch – 20, 24 reps10. Squat – 16, 17 reps

  • tee

    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!

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

    I am oh my God excited!!!!!!!!!

  • Anonymous

    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!

  • Bodyrocker_Audra

    Freddy you should be a motivational speaker!  Seriously, with Zuzana’s inspiration and your motivation when I just don’t feel like working out, all I have to do is read your post and watch Zuzana and I’m ready to Bodyrock!   Goin light today with my 25lb barbell today :)  

    Squats:  29/28/27/27/26/24/24/22/20/20
    LungeSquat(L):  28/24
    LungeSquat(R):  26/22
    ReversePushup:  23/22
    OnTheFloorLegRaises:  20/20
    WeightedCrunch:  31/29 

    + healing burpee for Erin :)  

  • Annebelwind

    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..

  • Samanthina

     Hi,guys I did this workout vhalf an hour ago.Here are my scores:
     
    lunge squat-left-17 23
    squat-19 23
    lunge squat-right-16 22
    squat-20 23
    reverse push up-30 30
    squat-21 22
    knee raises-30 33
    squat-22 23
    crunch(with volleyball)-15 20
    squat-23 23
    + a burpee for Erin

    Thank you so much guys:)
    Good night to everyone.

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    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!

  • Ugamerican

    I’m not sure I’m going to be able to walk around campus tomorrow.

  • Annie_B

    This workout deserves its name :) It was KILLER Zuzka!! I went for 40 lbs. Barbell today, telling myself if I can’t go on, I will drop the weight to 30 lbs….but I didn’t!! and I’m so glad to step out of my comfort zone. When I thought I couldn’t do anymore, I thought about your words :) Bodyrockers don’t give up!! just said to myself, just one more…one more…and beep…next round :) Here’s my scores ;

    1. Lunge Squats (L) – 28,20
    2. Squats – 24,16
    3. Lunge Squats (R) – 26,20
    4. Squats – 24,16
    5. Reverse Push Up – 23,21
    6. Squats – 20,17
    7. Hanging Knee Raises – 28,26
    8. Squats – 18,17
    9. Diaper bag weighted crunch – 30,32
    10. Squats – 20, 16

    Thank you so much!!

    • MariaBjørgJepsen

      COOL with 40 lbs!!! Beautiful scores, Annie :) You are a real fighter!!!

  • Laurie Skora

    1.23/15
    2.20/17
    3.18/18
    4.20/16
    5.12/106.19/217.8/98.18/199.16/2110.18/19I did most of this with my “sandbag”, however I dropped the weight during the second round during the 2nd squats. My legs were complete jello after this! haha I used my TRX for the reverse pushups and did the laying down version of the knee raises. Thanks for another awesome workout :D (and of course a burpee for Erin)

  • Cat_Herine

    So… I missed the part about doing squats in between every workout out move and ended up doing three sets (plus two extra) of the six workouts. Haha, note to self: read the rest of the page! Oh, well at least I got a good workout! ;)

  • AdrianaVacanti

    Hi Zuzana and Freddy,

    I have been following your workouts more often in the last 5 months and I have a question about the breathe: I don’t know if I’m doing correctly, if I have to hold the breath anytime. I see Zuzana expiring at the end but I don’t know how to do during the exercise. Could you help me? 

  • http://www.facebook.com/people/Jacki-Phillips/505719457 Jacki Phillips

    oh and holy sh*t, I can’t believe this new Bodyrocker profile thing! Wwhhhaatttt SO EXCITED! I need to take some new pictures (hee hee)

  • http://www.thecookingrookie.com Christina Piccoli

    My legs are like J-E-L-L-O.

    I used a 10 lb on all squats

    Lunge Squat (left) – 23, 24
    Squat – 19,16
    Lunge squat (right) – 20, 20
    Squat – 18,16
    Reverse push-up (I use my treadmill handles, and it’s perfect!) – 25, 23
    Squat – 18, 14
    Knee raises – 15, 25
    Squat – 21, 16
    Crunch (no weight) – 25, 26
    Squat – 25, 14

    Some of my numbers may be off because I worked out while the kids were with me, and they are so distracting!!! :) Sometimes I lose count. 

  • sarah

    I just completed this work out and feel great.  I want to encourage people who may get discouraged when they lose motivation.  I used to work out for a couple weeks and then miss a day or two and feel defeated, so I would quit altogether.  Since starting bodyrock, I just keep going because there is no reason not to.  I can do them at home and it takes less than 20 minutes.  I also realized working out is a way of life- you may not be able to workout each day, but just pick it up again.  I had to  take a two day break to rest my ankle.  Next week I will be limited on what moves I can do because I will have stitches in my leg, but I will keep on bodyrocking no matter what because you guys make that possible. Thanks so much :)

  • http://www.facebook.com/people/Jacki-Phillips/505719457 Jacki Phillips

    Z, you look so tannn! Love iiiiittttt :P

  • http://www.thecookingrookie.com Christina Piccoli

    That. Is. Awesome.

  • Cindy

    I did this silent workout today
    Lunge L 28-29
    Squat 26-29
    Lunge R 28-30
    Squat 26-28
    Reverse push up 21-20
    Squat 30-28
    Knee raises 22-24
    Squat 29-28
    Sandbag sit up 24-24 (killer exercise)
    Squat 29-28
    I did it with 8 pounds in my sandbag.
    I am so grateful for all these great workouts, advices and for this great site. Zuzana and Freddy, you are the best!
    Thanks

  • MariaBjørgJepsen

    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

    • MariaBjørgJepsen

      I beat some of my old scores today, still with 15 kilos - love this nice quiet sweat!

      1) Lunge Squat, L: 51-49
      2) Lunge Squat, R: 47-55
      3) Pike Press: 37-40
      4) Knee Raises: 37-34
      5) SB Crunch: 36-40
      6) Squats: 45-42-45-45-44-47-47-45-48-48 (a nice butt squeeze every time I go up)

      Today’s 120 PU:
      20 Pike Press
      20 1-arm (knees)
      20 Dynamo
      20 Legs Elev.
      20 Regular
      20 Diamond

      MERRY X-MAS, Dear friends :)
      Love, Maria

      • Gerri Lee Schafer

        OK, how do you manage to do so many squats? You must be at warp speed Maria…one of these days I’ll catch you…love the squeeze at the top…Merry x-mas to you too

        • MariaBjørgJepsen

          You too, Gerri! Hope you had a great time and a useable gift or two :) I do sweat a lot, when I push through those squats – thighs burning! I do not go all the way down to my heels when I do weighted squats, because I need to protect my joints. So maybe that is why.
          Love, Maria

      • Vivi

        AWESOME SCORE  !!!!
        I can’t read all comments and score of all BR, but Do you find someone who bea you ??Just one time ?,!!! lol !
        I was not very happy of my squat’s score but for sure, in a best shape I couldn’t have your score either !

        Just what the difference between Diamond & Dynamo PU ? I didn’t remember :p

        • Vivi

          It’s ok I find an exemple of these PU. I forget the diamon, I will do too the next time!

          I should go to the gym today, but no shower !!!! Grrr so a rest day if I have no time tonight at home (with my children) :( How I gonna earn my “foie gras” ??! :p

  • Anonymous

    Hi there..
    well around 18:00 I got a very disturbing sms…private nature (not about my new job :) )and I was upset, I cried, I swear, I cried some more..and then I decided to do a exercise challenge…I went through some old ones and I pick “pretty fly” ex.challenge (10 minutes, 30 high knees, 10 knee hugs..max. reps)…and I did 18 reps and 30 high knees and a burpee for Erin, and now I feel so much better…
    Bodyrocking saved me..again (ok…maybe it is to big word for the situation…but I was in theater today so I am over acting..:))

    kisses to you all

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

    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!!! 

  • Janessa Reimer

    i just ordered my new gymboss timer today! i will be getting it for christmas….i am sooo excited, it is the first piece of equipment i have gotten! yay!

  • http://profiles.google.com/emily.27.uk Emily Hale

    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

    • BodyRocker_Bonnie

      Happy Birthday!  breaking in your new Gymboss is a great way to start your next year!

    • MariaBjørgJepsen

      MY birthday today as well – CONGRATS on your new cool Gymboss and I hope you had a wonderful day!!! :)
      Love, Maria

      • Anonymous

        Happy Birthday to you Maria and Emily!

        –Chris

      • Anonymous

        Happy Birthday to you Maria and Emily!

        –Chris

  • Mary Lou

    Did this one this morning with a 20 lb sandbag. KILLER, indeed!
    Lunge squat left: 22, 16
    squat: 19, 18
    lunge squat right: 18, 17
    squat: 21, 17
    reverse push up: 19, 19
    squat: 18, 15
    knee raises: 28, 26
    squat: 18, 14
    sandbag crunch: 24, 27
    squat: 15, 14

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

    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.

  • Janessa Reimer

    This was a great workout, instead of doing reverse pushups i did v-crunches cause my shoulders can’t handle pushups yet. my scores
    lunge(L):22,25
    squat:22,24
    lunge (R): 20,25
    squat:23,22
    v-crunch:26, 30
    squat:23,23
    leg butt lift:11,12
    squat:23,24
    weighted crunches:22,27
    squat:23,24
    My legs were shaky after this one! Have a great day everyone!

  • BodyRocker_Bonnie

    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!

  • Anonymous

    I did thsi workout yesterday. But I’m going to rest some days because I’m sick :(
    Here are my scores (I modified the exercises in the dipstation):

    Lunge squat(L): 28-27
    Squat:25-22
    Lunge squat (R):25-27
    Squat:24-24
    Push ups:16-17
    Squat:25-23
    Knee hugs:39-39
    Squat:25-24
    Sandbag weighted crunche: 18-21 
    Squat:25-23

    It was a great workout!!! =)

  • Pingback: Damage Control Week of 9/25 :) - Page 2 - The Cathe Nation

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

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

  • Brittanyverner

    Here are my scores! Great Workou! :)

    Lunge squat (LL): 22, 21
    Squat: 21 18
    Lunge squat (RL): 20, 20
    Squat: 17, 17
    Reverse push up (the variation by bending over with sandbag 20lb): 20, 19
    Squat: 18, 16
    Knee Raises: 13,13
    Squat: 20, 16
    Weighted Crunch (10lb): 16, 22
    Squat: 23, 16

  • Lauri Pitman

    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! :)

  • Christine Bastien

    She says her SB is 30 lbs.

  • Anonymous

    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

  • Vivi

    Just one thing Zuzka & freddy for the site. I noticed the new red square for our answers of bodyrockers, but when I click on it, I can’t read because the rectangle where we put comments is by top and masks notifications. Perhaps other BR have the same problem??

    • GoustiFruit

      Nope. What is your browser ? (I’m using Opera)

      • Vivi

        ???? kezako ??? en français ça donne quoi ??hahahaha!

        • GoustiFruit

          Ben chez moi le popup (rectangle) apparaît au-dessus de la zone de commentaires, et je te demandais quel navigateur tu utilisais, le mien étant Opera (11.51): Firefox ? Internet Explorer ? Safari ? Chrome ?

          • Vivi

            internet explorer. Et moi le rectangle des commentaires est par dessus celui des reponses du coup je vois juste la derniere reponse les autres sont en dessous….

  • Vivi

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

  • Vivi

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

    • Anonymous

      me too…I just came to say something similar…that this morning my legs want some rest..:))

      • Vivi

        Yes! I thought to a rest day too, but I prefered to do 2 “light” workout, I find that aches pass better so.
        So I did
        1/ Fierce friday wo (as a warm up not to beat my score)
        2/ Sexy pain train wo

        • Anonymous

          I was thinking about one of the challenges…now I have to run, but I will do something…the day here just began…:)

          • Vivi

            In France it’s 10.45 am ;)
            I just finished my streching, and I feel better than the morning. In shape for this day !!

            • tee

              good morning vivi! I’m going to bed now its really late!  I posted that girl’s name and website under that other post! good luck!  nighty night!

            • Anonymous

              you are in France,that means that we have same time (Croatia)…I had to go to my grandmother, she is 88 years old, I had to help her clean her app…and I slept until 10…hihihi…
              Now I have to rest a bit..and it is too hot,will do something in the afternoon…

              • Vivi

                In France it’s hot too this afternoon and for few days again!! A bad summer and now very hot !! Weather very strange ??!! But very pleasant for BBQ !:p

              • MariaBjørgJepsen

                You are such a wonderful person Ivana, God bless you!!! When do you start your new job and what will your working tasks be?
                Love, Maria

                • Anonymous

                  Hi Maria…well, I will start in November, hopefully…I will work in one boxing club, but I will have my own terms for giving “gym” lessons…something similar that I do during the summer for the guests but for me…it is all in negotiations, and I have to collect some ladies…but I think it will be great…
                  Basically I would be working out for money..Hihihi:)…
                  kiss my darling

                  • MariaBjørgJepsen

                    That sounds so AWESOME!!! You are so lucky, sweetheart! But it is truly deserved, as I wish you the best of all. How are things in Prague, did you stop working from now on?
                    Love, Maria

                    • Anonymous

                      I know that you meant Rijeka..hihihi..there are so much great people here that we can not remember all…I know..but it is sweet and funny…
                      Well I have manage to stay employed, for now..but it will be over until November, so I won’t be unemployed…that is blessing in this times…
                      I think it is all happening because I decided to get out from all the stress…(oh I have to write you an e-mail)…and that it is time for me to be happy…
                      We will see, but this time I know..something will be..I am not sure what, but IT WILL BE!!!

  • tee

    I think because you are using so many muscles in these full body exercises that it is OK to do several days in a row similar exercises.  but it is good to listen to your body. when I first started I had to skip a day because I would get so sore!  If you look at a workout and feel it is too much on the same bodypart for you then look through the archives and pick one you like!  I am 47, and now I can do anywhere from 4 to 7 days a week, depending on how I am feeling.

  • Anonymous

    9/27/2011

    20# for everything but the crunch (10#)

    Lt Lunge Squat 23-16
    Squat 23-18
    Rt Lunge Squat 19-17
    Squat 22-18
    Reverse PU 12-13
    Squat 23-20
    Hanging Knee Raise 24-18
    Squat 22-19
    Weighted Crunch 23-23
    Squat 19-17

    This was tougher than I thought it would be, especially the lunges!  I followed this with 4 min of skipping….my legs were too tired for more!  Thanks :)

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

    you can follow along with zuzana she posts her workout schedule on the top of the right hand side..or you can go through the workouts and pick one you’d like to do! as far as eating goes eat whole grains, lots of veggies and fruits.. stay away from prepackaged foods, fast foods, white flours and sugar.. no sodas or diet sodas & drink lots of water and you should eat 4-5 meals daily (you may already be doing some of this)!!  There is a pretty recent post from last week maybe,  that has a few sample things as far as food goes.. or just look through the site.. you will start to learn what clean eating is and how much better you will feel. I feel like fitness success is 70% diet and 30% working out! I hope this helps.. it’s a good starting point anyway! Welcome to our awesome community!!

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

    do most people at the gym look at you like ” what the hell is she doing?” I’ve gotten those looks from people doing reptile and 1 legged pushups at the gym!! 

  • Zouzou

    Zuzana your best outfit ever, all white and with the pink timer and sandbag!!!!! so beautiful!

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

    The squats on this one were definitely the silent killers. I haven’t posted my reps in a long time so here they are: 

    Lunge (left) – 24 15
    Squats: 19, 24, 24, 23, 23, 19, 15, 17, 18, 19
    Lunge (right) – 20, 15
    Reverse push ups: 12, 9
    Knee raises (without cheating): 21, 20
    sandbag weighted crunch (with 10 lbs dumbbell) – 20, 16

    I can’t wait for the new part of the website! :)  

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

    That’s so exciting!!!! I’m looking forward to see how it will look, surely it will be cool!!!! Thank you, Zu & Freddy, for the way you are!!!
    I did this wo yesterday & it was brutal. My butt hasn’t been feeling soreness for a long time but today I feel it)))
    My scores are (10 kg)
    Lunge squat (left) – 24, 23
    Squat – 20, 21
    Lunge squat (right) – 23, 23
    Squat – 20, 19
    Reverse push-up – 18, 19
    Squat – 22, 19
    Hanging knee raises – 20, 20
    Squat – 20, 19
    Weighed crunches – 24, 22
    Squat – 21, 21

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

    WAHHH my legs have not been this beaten down in a while! i was hobbling like a grandma walking out!!
    i did this after my tax exam at my university’s gym to de-stress (used a 30lb bar throughout):

    1) Lunge squat L: 37,15
    2) Squat: 22, 16
    3) Lunge squat R: 19, 17
    4) Squat: 18, 16
    5) Bent over rows w/ 2 20lb dumbells: 16, 18
    6) Squat: 18, 23
    7) Knee raise: 17, 18
    8) Squat: 18, 21
    9) Weighted (30lb bar) sit up: 13, 10
    10) Squat: 22, 20

    At some points my legs were so burnt I had to put the bar down and do body weight only, Brutus has never been so loud! But i finished :) although I was pretty close to throwing up by the end!!!

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

      I’m pretty much close to puking after most of these workouts!! LOL 

  • Anonymous

    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…… :/

  • Annalise

    Hi, here’s my scores.

    Lunge Sq L: 26, 20
    Sq: 23, 20
    Lunge Sq R: 26, 20
    Sq: 24, 20
    Reverse Push Up: 12, 6
    Sq: 17, 20
    Knee Raises: 21, 23
    Sq: 22, 23
    Sandbag weighted crunch: 19, 20
    Sq: 24, 19

    I used 5 kg sandbag throughout.  This as also my second time doing reverse push ups properly, with my improvised broom set up:)  I was pleased that I can actually do them.

    A burpee for erin.

    Thanks everyone.

    Annalise

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

    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

  • Robin

    I just finished lunch and will wait an hour to do the Silent But Deadly.  Excited!

    Lunch: 1 cup of Ginger Carrot Soup
               Glass of iced green tea with caffeine
               Salmon (wild) sandwich with mustard, tomatoes, swiss cheese, avacado and lettuce on rye
               bread.

    Gonna need all the nutrients I can get for my next w.o.  HUGS
     

  • http://tattoosnob.com Julene

    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

  • mbian

    This looks awesome! I am waiting on my dip station to come in so I can do knee raises (I have been using a homemade one using other equipment I have) so I will be doing this one first thing for sure!

    Freddy we have a same but different saying here in New Orleans “If you lay with dogs, you wake up with fleas”. The sayings all have the same meaning, surround yourself with positive, happy, hardworking people and you will do well in life. Of course no matter what, ups and downs are a part of life. So to know you have at least one person who shares your same values, then I don’t think you can lose. Great post!

    YAY! Bodyrock!

  • Anonymous

    Like a lot of other br’s, I’m a little wierded out about putting fitness pictures of myself on fb, and like the idea of being able to share things solely in this community, because we all seem to be on the same page.  Thanks.

    here are my scores for today.  I followed it with 3×5 pullups and the p4p level 1 ab workout somebody else mentioned.  my sandbag weighs 15kg.

    sb lunge squat L:  35-20
    sb squat:  26-20
    sb lunge squat R:  28-23
    sb squat:  22-17
    rvs pushup:  29-28
    sb squat 25-18
    knee raise:  27-26
    sb squat:  24-26
    sb weighted crunch:  29-29
    sb squat:  20-18

    i love you today, but i have a feeling that may change when i try to get out of bed tomorrow!

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

      I agree… it’s such a supportive community b/c we are all here for the same reasons and we are like minded in that sense! :) I’m excited to have a profile and to be able to share and have the communication like on FB but without all the “other” stuff!!
       

  • Sarah G

    Zuzka, did you get your cartilage pierced just recently? :) Looks good!

  • Anonymous

    Hi there. We would love to be able to do this, however it would basically kill us within about a week :) We also need time to maintain and work on the site, comments, new features and other content like recipes and diet posts etc. We have built up a large library of routines that we can practice on those days when we don’t upload a new workout, and part of what we do here is to go back and try and beat our personal best scores. Competing against yourself is an excellent way to make progress. We have no plans to ever charge for this site, but it’s nice to know that value what we do :)

  • Katie S.

    First time doing one of your workouts, though I come to your site often for ideas and to see what you’re up to. 

    I used a 25# kettlebell instead of a sandbag.

    1. Lunge Squat (right leg forward) – 23, 20 reps

    2. Squat – 16, 16 reps

    3. Lunge Squat (Left leg forward) – 21, 20 reps

    4. Squat – 17, 17 reps

    5. Reverse Push Up – 15, 15 reps

    6. Squat – 20, 16 reps

    7. Knee Raises – 8, 12 reps

    8. Squat – 20, 20 reps

    9. Sandbag weighted crunch – 15, 13 reps

    10. Squat – 17, 20o reps

  • Maria Sweden

    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

    • Maria Sweden

      So that’s my scores in a long line (o.O – strange). Don’t know why that happened. Anyone else have a clue?

  • Pingback: WIAW! | life after swimming

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

    It’s 11 p.m here and I’m gonna do this workout right now YAY :)

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

    ah ha!!! could be.. I was really perplexed by it.. hahaha 

    • tee

      In older videos freddy used to set up a stationary camera and then man one as well, so if it wasn’t the mirror, maybe he was doing that again?

      Did you see charlie in the video?

      • Christine Bastien

        hihihi! I saw charlie

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

        Yes… roaming about! he’s an adorable dog.. and so is little Cali… I wonder if she’s still working on her abs.. LOL.. Z had commented that in one of her videos!! 

  • http://www.carolynbellpilates.com Carolyn Pilates

    Without seeing your squat it is impossible to say…except that if you are experiencing pain you have improper biomechanics, which could be resulting from muscle imbalance, soft tissue restriction and/or mechanical flow. Since you mentioned the following, here are some tips:

    “tight hamstrings”:  Improve not only flexibility but strength of your posterior chain. Tight = weak. Rather than do WOD, you might search Z’s workouts that concentrate on hamstrings. Downward dogs, forward folds, etc are great for posterior chain flexibility.

    “quads”: as Travis mentioned, you may have use the quads dominantly. Check yourself in the mirror to see if your pelvis is in an anterior tilt, which indicates tight hip flexors.Hip extension exercises are good and strengthening the hamstrings also helps.

    “butt”: Bridges, dead lifts, and one leg exercises are good here.

    Look for stretches for the quads, hamstrings, hip rotators, abductors and adductors. Many options are available on youtube.

  • http://www.carolynbellpilates.com Carolyn Pilates

    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.

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

      you can kneel on one knee and the other leg is at a 90 degree with foot on floor like your going to get up off the floor, lean forward and you will feel your hip flexor stretching in the leg that has the knee on the floor.. I hope i’m explaining right.. another one my martial arts teacher taught me for my hook kicks is sit with legs crossed in front of you but in a reverse as to what you would do comfortably then slowly lean forward towards your toes, first to the right, then to the middle, then to the left.. switch feet and do the same … you can also hold onto a chair and put one leg across your knee then do a motion like your sitting and push the knee of the leg that is crossed and you will feel it stretching..as you can tell I stretch my hip flexor a lot.. doing 8 yrs of Taekwondo have made it a must!! I hope this helps and I haven’t confused you!!

  • tee

    hi kendall!

    I also found my knees aching at the beginning, I found that going slower in my movement, only going as far down as your knees will let you,  helped a lot. 
    like travis said make sure your knee is no farther forward than your toes.  you can practice in a doorframe.  face the frame, grab the door frame ,put your toes (of one foot) near or up against the frame and start your squat.  your knee shouldn’t be trying to slam into the doorframe! lol
    remember form is always more important than speed, sometimes if you go too fast then momentum can carry you farther than you should go and by using momentum you are robbing yourself in your workout!
    I also found that skipping stressed my knees and I had to build up slowly to get my knees used to it.

  • bodyrocker karebear

    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!

  • Shanna M.

    Hi Zuzanna, I LOVE your outfits ( and your videos of course!)! could you post what you are wearing when you do your videos?  Also, which sneakers/trainers do you use?  Much love from the Cayman Islands!!!

  • Danielle

    I don’t have a sandbag. What should I use in it’s place? Tonight will be my first bodyrock workout!! Thanks!

    • Anonymous

      Hi Danielle,

      You can do the beginner variations Zuzka showed in the video or use a book bag with books in it almost anything that has about the right size and shape and has weight you can handle.  I used some military laundry bags with garbage bags filled with kitty litter before. Others have used shopping bags both plastic and cloth with 10 pound bags of rice or some other weight inside.  Be creative!  We promise not to laugh (much).  :-)

      –Chris
      PS look at Danielle she’s using a very large Zucchini with duct tape handles on it!!!

  • Pavlina

    I think I just killed myself and no one heard?! :)

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

      hahaha that made me chuckle!! :)

  • Bodyrocker_Audra

    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!

  • https://twitter.com/LaPantera507 Elizabeth_BodyRocker

    Zuzkaaaaaaaaaaaaa… My legs are chaking!!! lol.  Now, I know why you called it “silent KILLER workout”!!!
    + A burpee for Erin!!
    Greatings to you all!

  • Gisely!

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

  • http://www.facebook.com/julissa.coultas Julissa Coultas

    I am new to the site, my fourth day and I’m loving it all the way, also love the idea of having a profile within the bodyrock website, my felling for this site are very strong and growing everyday, yesterday I order my gymboss timer, if I am still doing the workouts in a month, Im getting the sandbag, another month and the deep station and so on, a really big hug, love and all the positive things in the world, for you from New Zealand.

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

      “if I am still doing the workouts in a month, Im getting the sandbag”….. of course you will be! your hooked already it just hasn’t sunk in yet! :)
       

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

    30 pounds – 13 kilo 

  • Anonymous

    I enjoyed my old profile as well but I’m going to have one on here just as soon as it’s ready :)

  • http://pulse.yahoo.com/_3VQ7KL7UDIFP4KZ2YOGJGOTHD4 Kim

    She said she had 30 pounds in this video

  • http://pulse.yahoo.com/_3VQ7KL7UDIFP4KZ2YOGJGOTHD4 Kim

    I’m new to this community, been bodyrocking for 8 days now.  I love it!  This workout was tough for me today.  I also use the ugifit timer when my daughter is napping (on my ipod).

  • A Dub Rocker

    This workout really WAS a killer, but I felt amazing afterward! 

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

    No matter what, listen to what your body is telling you.  You can work through a little muscle soreness, but if you feel pain in your joints than you should rest until you feel better.  The philosophy you stated comes from the weightlifting crowd.  To achieve maximum muscle growth, you break down a muscle greatly, and then rest and recover.  What we do here is based on tabata training, and is similar to what elite athletes do during their training regimens.  We only have maximum output for a short period of time.  Weight lifters will concentrate on a specific muscle group and may do 12-15 sets of maximum reps, with 80% of their one rep max. weight.  Our muscles learn to recover quickly with this type of training and you are ready to go and not totally worn out the rest of the day. 

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

    Form is really imporortant.  Concentrate on having perfect form, rather than high reps.  Generally, if you are having knee pain from doing squats, lunges, or similar exercises, you have too much of your weight in front of, or over your knees.  You want to feel your weight pushing down through your heels, not through your toes or the balls of your feet.  It is a sitting position, not crouching.  Keep your feet flat on the ground throughout the entire movement.  If you can, find a mirror and practice your form.

    So if you keep your feet flat, back straight, and butt slightly out, you should feel a lot less pressure on your knees, and you will feel your quads, hamstrings, and glutes doing the lifting.  Try to get your quads parallel to the floor at the bottom of the squat.  Any deeper and you will put more pressure on your knees.  To help keep your back straight, try looking at a spot on the wall that is slightly above you.  This will keep your head up and keep your spine aligned correctly.  Don’t add weight until you are performing the exercise perfectly.

  • Anonymous

    Thanks! ♥

  • GoustiFruit

    Mirror ?

  • GoustiFruit

    …….

    (dying silently)

    …….

    OMG ! I didn’t imagine it would be so hard, I haven’t sweat that much for long !
    And my sandbag is only 8 kg, how could you do it with a 30 lbs sandbag !? I would have died in the middle of the first round !
    Now my legs are trembling, I feel so weak, I can barely stand, even less walk… trying to act like nothing in the street while focusing on each step… lift one foot… then the other… ahhh… smile… ahhh…

    Scores…
    Lunge Squat L: 30 / 25
    Squat: 29 / 25
    Lunge Squat R: 27 / 24
    Squat: 28 / 24
    Reverse PU: 24 / 18
    Squat: 27 / 24
    Knee Raise: 20 / 19
    Squat: 27 / 24
    Sandbag Weighted Crunch: 40 / 38
    Squat: 27 / 23

  • Bohdanam

    That was hard one!! and great!
    32 lbs bag
    30-21
    26-14
    26-22
    24-23
    29-28
    25-22
    28-26
    27-26
    32-28
    26-22
    and 3 B’s for E

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

    Took yesterday as a rest day and today as well, just feel it’s the right thing to do.  Always do my 4 minute morning regardless. I was and am definitely looking forward to doing this Silent workout. Will get on it tomorrow for sure.

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

      today was a rest day for me as well.. I wish I could workout everyday but I try and injury myself.. so it’s patience for me to get through the day and know that the workout will still be there tomorrow! :)

  • Anonymous

    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!!!!

  • Anonymous

    I use 2 chairs.  For padding I used some 1/2″ pipe insulation.  You can get it at any hardware store for just a couple of bucks (euros?).  Add a broomstick and you’ve got a reverse pushup station.  Hope this helps!

  • Anonymous

    No she’s ok…. :)

  • Anonymous

    we posted an app?

  • Anonymous

    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.

  • Anonymous

    Hi Travis – I agree with you 100%. It’s the tool we use to update everyone when we post new workouts, and it’s a quick way for us to post pictures and news when we are traveling etc. It’s also handy when the site is down for maintenance etc. I view the BodyRocking community as the one that we have here on the site, and that is why we will be introducing the profiles and blog options etc.

  • Jenn

    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.

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

    did anyone notice at one point in the video someone else is filming? it shows a camera off to the left of the screen with 2 hands holding it..  curiosity killed the cat.. meow!!

  • http://www.dheana.com Dheana

    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!

  • http://www.dheana.com Dheana

    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!

  • http://ladneslowa.wordpress.com/ Dorota T.

    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. :)

  • http://ladneslowa.wordpress.com/ Dorota T.

    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. :)

  • Miss Rebecca

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

  • Gerrilee Schafer

    I’m still 4 workouts behind, but look forward to doing this one.  It looks like a killer for the legs.

    • http://ladneslowa.wordpress.com/ Dorota T.

      …and it is! :)

  • Isabelle G.

    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!

    • http://ladneslowa.wordpress.com/ Dorota T.

      Great score! :)

  • ۞ BodyRocker ♥ Beth ۞

    I currently have my BS (=BodySpace) on bodybuilding.com & very comfortable w/ it :)
    But I still can’t wait for the new features to come up on BR.TV – the first place where I started WorkingOut on almost a daily basis & which gave me so much info about healthy eating habits & lifestyle…

    <3 BR Beth !!!

  • Vivi

    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 !!!

    • ulla

      Hey Vivi,
      I’m afraid I don’t have an answer to your problem, but you don’t have to apologize for having it, or talking about it. In my mind, that’s what a community is for – strength in numbers, cloudsourcing, and all that. ;-)
      By the way: French “digérer” is “to digest” in English.
      I wish you all the best with your problem, I’m sure you’ll find a way! (And someonebetter placed person to help you out, too.)

      • Vivi

        Thanks to have answer me ;)
        I have to go to another doctor to have more informations. Because now I’m afraid to stress the problem by bad movements.

    • tee

      hi vivi,
      I remember checking out a girl’s blog, she had posted here, and on her blog she talked all about  this diastasis recti and what exercises you should do to bring the muscles back together and what exercises you should avoid if you have it.  I do remember that she said you shouldn’t do crunches.  I will keep looking for her name and her blog for you.  but if you post this a couple of times, she might see it, she does bodyrock but she doesn’t post often.  I think her name might of been sandra? maybe?  I don’t have the best memory, but I’ll keep looking for you!

      • Vivi

        oh yes i’m interested !!

      • tee

        sorry vivi, I found it her name is wendy and her website was mutusystem.com also there are several videos on youtube as well!  good luck!  I’ve quite often wondered if I have that myself but my belly is still a little big to tell! lol

    • MariaBjørgJepsen

      Hi honey. I am very glad you share your problem with us – that’s what friends are for! I understand your situation must be very hard to understand and accept, but I am sure you will find a way to get succesfully through this. Happiness is not at all about having a 6-pack, so try to calm down and stay positive, until the doctor or specialists can inform you further about your problem. You are in my thought daily. I hope you get this message. Bodyrocker girl friends for life!
      Love, Maria <3

  • Felicia

    when i was on vacation and woke up early to do your workouts in the hotel living room, i put the timer under a pillow so i wouldn’t wake up my boyfriend haha. looking forward to this workout and the changes to the site!

  • Vivi

    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

  • http://www.facebook.com/people/Sarahi-Gomez/1501689496 Sarahi Gomez

    Oh and btw you can set your timer on Vibrate without the BEEP BEEP.

    • Vivi

      Yes I always do that, as I did my workouts during my daughter’s nap ;)

  • Christine Bastien

    Oh! I think I saw some of the new piercings on your ear!

  • Anonymous

    Re: the blogs within blogs. Please don’t make this wonderful site into FB.

    I find FB like stepping into rush hour traffic. I am not a FB fan. I don’t visit your FB site – it’s too jumbly – no fault of yours it’s the nature of the beast.

    I like this site because of the content of course but also the aesthetic. As you said there are a tonne of social networking sites – do you need to make another? I worry about losing the focus of Bodyrock. I love reading people scores – it challenges me, the recipes, workouts, coffee talks…

     I pray that you keep the peace of this site.  

    Much Love as always LeMe

    • BodyRocker_Bonnie

      I trust that Zuzana and Freddy have the very best in mind for the site and will work to keep the community character & focus while trying to open it up for more BodyRockers to share in new ways.  I’m excited about that but I do understand your concern.  I also have stayed away from FB because I personally find it overwhelming and wouldn’t want this site to feel like that, I love how unique it is.  BodyRock is the only online forum I participate in because it means so much to me. I expect whatever they bring us will be good and that they will be open to hear our feedback…

      • Anonymous

        You’re right, they haven’t done us wrong yet!!

        Le

        • tee

          I hope I won’t be lost in this new site because I don’t comment on any other site or follow any other site, I don’t even know what these new terms even mean, blogs, forums, profiles?  as you can tell from my profile! I haven’t even figured out how to sign in properly here! lol  I am still lurking with the grey man as my picture! lol

    • BodyRocker_Bonnie

      I trust that Zuzana and Freddy have the very best in mind for the site and will work to keep the community character & focus while trying to open it up for more BodyRockers to share in new ways.  I’m excited about that but I do understand your concern.  I also have stayed away from FB because I personally find it overwhelming and wouldn’t want this site to feel like that, I love how unique it is.  BodyRock is the only online forum I participate in because it means so much to me. I expect whatever they bring us will be good and that they will be open to hear our feedback…

  • Hege Vindstad

    No excuse for skipping the training when coming home real late with this one ;-)

    PS: You can set your timer to “V” for vibration only :-)

  • Anonymous

    I love this workout because there’s no jumping but lots of “action” LOL. I often get banned from jumping because of hip problems, so great to have this one to go back to.

    I went to an UGI class. Holy Diana, I work really hard when I do bodyrock workouts but in 30 minutes I got my butt kicked. You don’t stop for 30 min but each exercise is only for a minute or so. I think they include a DVD of their workouts with a ball. Each exercise I thought – that’d be good to work into a bodyrock routine. Great piece of equipment. I may have to bite the bullet and buy one.

    Thanks for the no-jump workout!

  • Anonymous

    Silent but KILLER workout, thanks guys..Here is my scores with 8kg SB

    1.  Lunge squat (L)  21,17
    2.  Squat 21,18
    3.  Lunge squat ® 22,20
    4.  Squat  21,19
    5.  Reverse PU 19,19
    6.  Squat  18,18
    7.  Knee Raises 24,23
    8.  Squat 17,18
    9.  Weighted Crunch 24,25 (bodyweight) 
    10.  Squat 17,18

  • Monstrosity5

    20x :50/:10 – 20 mins
    1. Lunge Squat 25# (left) – 26, 27
    2. Squat 25# – 27-30
    3. Lunge Squat 25# (right) – 26, 27
    4. Squat 25# – 27-30
    5. Reverse Push Up – 25-28
    6. Squat 25# – 30-30
    7. Knee Raises – 30-30
    8. Squat 25# – 32-31
    9. SB 25# crunch – 26, 30
    10. Squat 25# – 31-32

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

    Freddy, did you get a tattoo?
    Did you get any advice on exercising while it’s healing, since tuesday I’m getting my feet tattooed. :)
    I hear you need a 2 week break. Does anyone have some experience regarding this? 

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

    I don’t get it. The Bodyrock FB I see, is one where only Zuzana and Freddy can post stuff. Is there another one besides http://www.facebook.com/BodyRock.Tv ? 

    • ulla

      It’s the comments to Freddy’s and Zuzana’s posts they are talking about, not the actual content of the site. Some of these comments are quite negative.

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

        Ah right. Yea, I never read those. I only read the comments on this site. :) Thanks for your reply. :)

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

    Yay! Shared Malta Recipes! <3

  • BodyRocker_Bonnie

    Great workout!  I gave it my all and I feel good heading into my day.  Used 22lb SB:

    1.  Lunge squat (L)  16, 15
    2.  Squat 19,18
    3.  Lunge squat (R) 17, 14
    4.  Squat 19, 18
    5.  Reverse PU 20, 17
    6.  Squat  20, 16
    7.  Knee Raises 20, 18
    8.  Squat 21, 20
    9.  Weighted Crunch (16, 15 – wow, hard to hold up that SB)
    10.  Squat 19,17

    + Burpee for Erin :)

    I’m excited to see the new site features.  Thanks for all you do Zuzana & Freddy.  Zuzana, you really are like a ray of sunshine :)   !!

  • Nai

    Awsome work guys as always, user blogging and profiles sounds exciting for sure! x

  • Janessa Reimer

    i will be doing this workout tomorrow! This workout looks awesome….i am excited :)

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

    woooow
    i’m nasty, now :D

    i replaced the last round of squats in both sets with one-leg squat and switch (my new focus :) )

    1. Lunge Squat (left leg forward) –28, 20
    2. Squat – 24, 24 reps
    3. Lunge Squat (right leg forward) – 20, 19 reps
    4. Squat – 24, 24reps
    5. Reverse Push Up – 17, 17 reps
    6. Squat – 23, 25 reps
    7. Knee Raises – 28, 24 reps
    8. Squat – 25, 21reps
    9. Sandbag weighted crunch – 25, 21 reps
    10. Squat – 11, 11 reps (replaced this one with one-leg squat and switch)

    thank you guys so much for all you do!!!

  • Anonymous

    Hi there,

    O M G!!! I almost fainted…I did’t sleep much last night but I did this…
    my scores:

    1. lunge squat L      25 – 17
    2.squat                  23 -16
    3. lunge squat R     21 – 20 (after that, in second round I did squats without sandbag)
    4.squat                  20 -22
    5. reverse push up   18-17
    6.squat                   20-20
    7. knee raises         22-21
    8.squat                   18-18
    9.sandbag crunch    20-23
    10.squat                 15-18

    + burpee for Erin

    here is more than 25′C, and in my flat is hot,hot,hot…once again great workout…

    kisses to you all

    • MariaBjørgJepsen

      GREAT scores, sweety :)

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

    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

  • Anonymous

    Hi Guys, 

    Here are a few more workout tunes:

    BT featuring JES – Every Other Way
    http://www.youtube.com/watch?v=N429OkQ4qt4
    Ellie Goulding – Lights
    Ellie Goulding – Lights
    http://www.youtube.com/watch?v=0NKUpo_xKyQ&ob=av2e

    Kaskade Featuring Mindy Gledhill – Eyes (Official Video)
    Kaskade Featuring Mindy Gledhill – Eyes (Official Video)
    http://www.youtube.com/watch?v=RhPH1QJGHwQ&feature=fvsr

    Dappy- No Regrets
    Dappy- No Regrets
    http://www.youtube.com/watch?v=WoImizvsj5w&ob=av2e

    –Chris
    PS The Silent Killer btw is CO2 Carbon Dioxide! :-)

    • Anonymous

      that´s cool – i love your taste of music :)
      ellie is on my playlist,too!
      thanks for sharing, chris!

  • Pavlina

    Ha, Zuzka have you just pierced two more holes on your right ear, I can see pretty new studs? Just like mine ;-)

  • V.I.G.

    1. 22,22
    2.22.18
    3.24,24
    4.22,21
    5.18,18
    6.22,19
    7.26,25
    8.21,17
    9.23,21
    10.18,20

    12 kg Sandbag:) Your idea sounds great, very exiting:) 

    Thank you so much for the love both of you share…

  • Anonymous

    Hi Zuz and Fred! 

    Would it be possible to get a full workout with balance ball? 
    Now the big ball is mostly unused, cos’ I don’t discovered how I could use it in the exercises. :D It would be great! 

    I also want to thank you two for these amazing workouts and fitness tips! ♥ I did 1-2 workouts almost every day in this summer and I lose 14kg in 3 month. :) So I am really thankfull for you two! ♥ 

    Now I’m pretty good shape and I’m feeling so great! :) I just think that I have to take a little calmer in these workouts now because I’m pregnant. :)  

    Keep rocking still with you all! :)  

    Hugs, Hanna

    • Pavlina

      Whoa, Hanna, that’s incredible results! We want photos!! Well done, you :) )

      • Anonymous

        Thank you! ♥ Let see if I dare to send some photos some day… ;D 

    • https://twitter.com/LaPantera507 Elizabeth_BodyRocker

      There are some old workouts using balance ball, type on search:
      - Tight cheeks workout
      - What’s my name workout
      Hope this help! :)

    • tee

      Zuzana used to use the balance ball way back, maybe in malta, if you search her charliejames1975, on you tube and look back at the beginning of her workouts there you might be able to find more workouts with the ball!

    • tee

      Zuzana used to use the balance ball way back, maybe in malta, if you search her charliejames1975, on you tube and look back at the beginning of her workouts there you might be able to find more workouts with the ball!

      • Anonymous

        Okay, thanks! Have to look there. :)  

  • Anonymous

    Did this in the morning, with 6kg sandbag. Thanks! ♥ 

    1. Lunge Squat (left leg forward) – 23,18 
    2. Squat – 28,24 
    3. Lunge Squat (right leg forward) – 21,19 
    4. Squat – 30,25 
    5. Reverse Push Up – 20,18 
    6. Squat – 27,23 
    7. Knee Raises – 27,26 
    8. Squat – 30,25 
    9. Sandbag weighted crunch – 30,26 
    10. Squat – 25,27

  • GoustiFruit

    Kristin, the first weeks will be hard, but you already made the most difficult part, that is to – just – start. I remember I couldn’t finish the really first workout I tried here, I was shaking from every part of my body, I was close to vomit, I felt sick for the rest of the day. But for some reason, as soon as I felt better, all I wanted to do was to try again :-)
    If you can just hang on for the first weeks, then nothing will be able to stop you anymore, and you’ll see amazing progress very very fast.

  • Anonymous

    Hi Guys,

    On quite workouts:  The Gymboss can be set to only vibrate and this can be made to sound by clipping it to a plastic cup.  It’s not loud, but that is the idea.  You can also try putting a mattress on the floor where you would drop the ball or sandbag.  I often find myself forced to workout while everyone is asleep here and skipping and jumping up and down are the only things I haven’t done.  Did a Tabata Protocol one time running on my back with light ankle weights on!

    –Chris
    PS I wish you had keep the original name for this workout!

  • Anonymous

    Its really amazing what you guys do for us Bodyrockers. Can’t really wait………i’m really excited. 
    Its also nice of you doing silent workout for people who can’t jump and can’t make to much noise .

    Love you new piercing on your right ear, alway wanted to do that.

    Gone do this letter when my kids nap..

  • ۞ BodyRocker ♥ Beth ۞

    Zuzana again ? :)
    ( =no more Zuzka?)

    <3 BR Beth

  • Anonymous

    This is awesome!

    Sometimes when I get home from work late Brutus gets me because I can’t make noise. From today there is no reason to procrastinate. :)

    I do have a question about the squats, maybe someone can help me? In every fitnessclass or whatsoever I learnt to never bend my knees under an angle of 90°? When I squat down I’m doing exactly this, right? Can this damage my knees? 

    Thank you for sharing this video!

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

    I agree.. I was really offended today when I checked the FB bodyrocktv.. and had to see that post.. really disrespectful!!

  • Jazzy

    You two are awesome. I cannot wait for this new feature!
    I will do this workout tomorrow morning, I’m excited :D

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

    you already have! :)

  • Anonymous

    You get it all in these short intense workouts :) If you push it at your max and let the interval timer guide the flow of your workouts you should find that you are wiped out and panting for breath by the end :)

  • Anonymous

    Thanks for another great workout! I am really loving the workout schedule. I cannot wait for the community features to start! Thank you both for all that you do!

  • Rachel Rettig

    I am so glad you guys mentioned the personal bodyrocker pages. I was just wondering about that today! I am so excited for that. And this workout was killer! Loved it.
    1. 17,20
    2. 20,19
    3. 17, 20
    4. 18,17
    5. 21,23  bent over rows
    6. 17,20
    7. 10,13 leg lefts
    8. 19,20
    9. 17,18
    10. 18,20

  • Anonymous

    facebook is difficult because essentially anyone out there can post and we can only ban them after the fact. It’s funny that people will “like” a page just to go there and be negative. It does have it’s plus side tho – its a great place for us to update news on the fly and we can let everyone know when we post new workouts and other updates.

  • http://twitter.com/dinska dinska

    Thanks so much for the apartment friendly workout!

  • http://twitter.com/dinska dinska

    Thank you for the apartment-friendly new workout!

  • amina

    Thank you so much for the Beginner tips and modifications for this workout. I too are on the heavier side and want to lose weight but got discouraged due to the intensity of the workouts!

    Thanks again!!!

  • https://twitter.com/LaPantera507 Elizabeth_BodyRocker

    I just watched the video, and I can’t wait to do this workout tomorrow morning!
    Zuzka that was really nice of you thinking about Kristin when explaining the variation for beginners, you’re the best!! <3

  • http://www.facebook.com/profile.php?id=598472749 Kristy Zaeza

    This will be my 4th ever body rock workout and I cant believe that I am actually really excited about doing it! What I am most excited about is being able to touch base with like minded people. In the last 18 months I have had a complete change of life, I have lost 32kg (from being 97kg, to 65kg) and have become fit and healthy. Exercise and eating right has become such an important part of my life and I love the fact that I can get onto this site and read comments from people who think the same way as I do. I started body rockers through the recommendation of a friend. I had reached a peak with my fitness and weight loss goals and needed something new. I am already hooked and have seen results in my body after only 4 days :-) I find what you do in sharing your secrets with the world to be completely inspiring and I cant wait to tell everyone I know about what I’ve discovered here :-)

  • Ash

    Zuzka and Freddie, what do you think of doing a workout first thing in the morning. Do you eat something or is it up to you and your body?

  • Jess

    Why has’nt Zuzie commented in a while?

    • Anonymous

      Hi Jess,

      You’re kidding right?  Zuzana has commented more often in the last few weeks than in the last year! And from what Freddy writes I would say that is amazing with all they do with working on the site.

      –Chris

  • Pamela

    Wow! Zuzana you look incredible :) you always do, but you look tighter/more toned, it’s pretty kickass! The diet must be working, huh? Simplicity = more sustainable :)
    I can’t wait to try the workout tomorrow! I shall come back with my scores.

  • Bodyrocker_Audra

    The generosity of you two is simply amazing! I can’t wait!

    • Anonymous

      That’s exactly my opinion Audra! everybody else makes a lot money with fitness and nutrition tips and kind of sell it as the next big thing but not z + f and I love them for it!!

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

    Just got finished and man was I sweating some bullets!!!

    1. 21, 17
    2. 21, 18
    3. 17, 16
    4. 21, 16
    5. 18, 15 (Bent Over Rows)
    6. 20, 15
    7. 16, 14
    8. 19, 17
    9. 19, 22
    10. 19, 20

    + a Burpee for Erin!

    On my Polar HR Monitor… I burned 253 Calories! 

  • Anonymous

    I have a little story to share with you Bodyrockers. After getting sick with a stomach virus a couple of months ago, I sort of went back into lurker mode and stopped posting comments and scores (I did continue working out after I recovered), but something happened today that made me so happy and eager to post. Today in my chemistry lab, while waiting forever for my copper to dry, this girl asked me if I was a track runner. When I told her that I wasn’t, she responded with, “Oh, I was wondering because you have a really athletic body.” This compliment may be just another one of many compliments to other Bodyrockers, but for me this is a huge deal. One reason is that this is the first compliment that I’ve gotten about my body from someone that wasn’t a family member or close friend. The other reason why this is such a big deal, is because all my life I was the skinny girl that everyone made fun of. I was always just “skinny” and it gave me major self-esteem issues. Now, I feel great about my body and even though I don’t feel like I need anyone’s approval anymore, that compliment was just icing on the cake. Thank you so much Zuzana and Freddy! You guys have changed my life and my body.P.S. Next week will be my fifth month as a Bodyrocker :)

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

      miaevt, that’s so cool!!! I understand what you feel. no one of my family doesn’t say anything about the way I look but this summer when I was at the beauty calon a manicure specialist asked if I were a professional sportsman like a swimmer or smth as my body is so tight after I gave birth to 2 children)))) and I explained her about the bodyrock community))) that was so awesome!!!!

    • Heather

      I had a similar experience recently that validated my training from an external source, too. Two people asked me if I did triathlons and one person who really works out hard (over an hour a day) asked me what I was doing and said I looked great. Makes me want to get up early and make sure I get my workout in for the day – inspires me to keep eating clean, delicious foods – especially when I “feel the burn” from my workouts and see the results (having to buy smaller clothes and being able to  jump higher, run faster and lift more!)

  • Anonymous

    I cant wait for the profiles! :) this is going to be so awesome! and hopefully through it maybe people can get together and connect with bodyrockers in their area that they didnt know about :) I would love to find a workout partner around here! 

  • BODYROCK JUNCKIE

    Hey Lucka, don’t sweat it, you really should just laugh about it.  Being nervous is very natural and I can totally relate to you.  I used to be exactly like you, no confidence at all what so ever, it really feels terrible.  But you need to move forward…   Just throw yourself into situation with the most confidence that you can gather, it’s practice, and practice makes perfection.  You need to make it a challenge to try something new.  Go up and talk to someone at the grocery store, at school, in any situation and then you’ll outgrow that lack of confidence.  Remember you are a bodyrocker and you are awesome.  Seriously you are awesome and you need to start believing that yourself.  And once you do that you’ll be like……Why didn’t I just do this in the first place?…it’s really so easy. 
    So don’t stress yourself out about what happened today and don’t play back the scene over and over again in your head.  It’s really NO BIG DEAL, we always tend to make more of it in our heads than what it really is…. which is NO BIG DEAL!!!
    Keep on Bodyrocking
    Best Regards,
    BODYROCK JUNCKIE

  • samantha.nevins

    Woo cant wait for a profile. A very good idea. and you can make friends alot easier!

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

    Bodyrock profile!!! watch out facebook :P

  • Amuni16

    do you ever get pain in your hands from the dip station,mainly the palms? i keep havin this issue,please tell me im not alone on this one!

  • http://www.facebook.com/tashakay13 Tasha Crankshaw Anderson

    yay!!! its here! i have been waiting!!!

  • http://www.facebook.com/tashakay13 Tasha Crankshaw Anderson

    yay!!! its here! i have been waiting!!!

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

    Yay !!!! so excited I can not wait for the new improved Bodyrock site.  It will def be my new FB. Cant wait for this workout either – i will do it tomorrow as already just finished My Buns Hurt for the 2nd day in a row as i was interupted the first day. Bring on the squats – i love squats :) Im also stoked to announce that Ive recently introduce Bodyrock to an old school friend who has the same enthusiasm we all have over Bodyrock and she is loving it so welcome Kristy !

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

    Yay !!!! so excited I can not wait for the new improved Bodyrock site.  It will def be my new FB. Cant wait for this workout either – i will do it tomorrow as already just finished My Buns Hurt for the 2nd day in a row as i was interupted the first day. Bring on the squats – i love squats :) Im also stoked to announce that Ive recently introduce Bodyrock to an old school friend who has the same enthusiasm we all have over Bodyrock and she is loving it so welcome Kristy !

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

      I’ve converted one friend already and I think I’ve got another too.. she was checking out the videos as we were talking on the phone tonight.. I just wish they lived by me so I could have a few workout buddies!!

  • http://www.facebook.com/profile.php?id=554901074 Jonathan Bustamante

    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!!

    • Anonymous

      We are looking at this as phase 1. We hope to be able to continuously improve the whole experience for everyone. Sharing on facebook is crucial I agree!

      • tee

        speaking of facebook, there’s an item over there that someone posted on your wall you might want to do something with freddy!

        love you guys!

  • http://asugarhigh.blogspot.com Jess

    I’m so excited for the new features!! What a great idea, can’t wait!

  • BodyRockBarbie

    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!  

  • Maria Pili

    WHOOOOOOOOOOOOOOOTTTTTTTTTTTT ?!?!?!?!!!!!

     OMG !! IT’S FINALLYYYY HEREE 

    YESSSS YESSSSBYE BYE FACEBOOK HELLLOOOOOOOO MY BODYROCK.TV PROFILE !! LOL

    Seriously guys…. Congrats !! You have managed to build up a huge and amazing comunity ! I’m sure all bodyrockers are as excited as i am (with all the jumpin and yeahh’s screaming too)

    Keep Rocking !! :P

    • Anonymous

      Almost here… just another little while :)

      • Bejarmaria

        Very excited, can’t wait

        • http://www.facebook.com/people/Sarahi-Gomez/1501689496 Sarahi Gomez

          Seriously! I go on my Facebook just to check bodyrock.tv =P

    • ۞ BodyRocker ♥ Beth ۞

      Don’t get so excited, it won’t jump here in about a minute :)
      It does take time- there are some more weeks to wait…

      :3 Well… Im fairly exicted too :D LoL !!!

      <3 BR Beth

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

      I’m pretty excited about it too.  It’s so nice to have a community that understands me and why I workout like I do.

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

      I’m pretty excited about it too.  It’s so nice to have a community that understands me and why I workout like I do.

  • OperaSingerAllyson

    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 :)

  • http://www.facebook.com/kjjjacobs Kelley Jacobs

    that’s awesome news!! i hope there are some bodyrockers near me :D

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

    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

  • Anonymous

    It looks like an AWESOME workout!!!!! I love 20 min workouts with the sandbag and dip station :p
    That’s such a great idea. I will do my workout super early tomorrow and had planned to do the pound melting one => it is a silent workout too ;)
    I will do this one!! Can’t wait!!!!

  • Roxter1111 – Sheila

    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

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

    I am super excited about the new things coming for bodyrock! It sounds like such an amazing idea! I can’t wait!!! I knw its 9:34pm, but I am about to workout here in Illinois!! I can’t wait to do this one!!! =D I’ll post scores after!!

  • KaraBear

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

  • 2007walters

    Way exciting new guys! I’m excited for the new features. Thanks for keeping this site free and amazing!