Sep 29 2011

We Found Love Workout

Hi BodyRockers,

There are 3 directions that you can go from here.

1. Backwards. You can continue to do nothing to strengthen yourself, nothing to flex your determination, and watch as not just your body erodes but also the essential pieces of your inner self (namely your confidence, self esteem and sense of self worth) begin to flake off month by month and eventually break off in larger pieces. This path requires the least amount of exertion on your part, but it is by far the most painful. No matter what facade you put on it, there is a creeping pain that sets in when you turn your back so completely on your true potential in life. No matter how hard we try and ignore it mentally by distracting ourselves, or layer it over to insulate this deeply seeded pain, it becomes often so tender that people find themselves desperate to rid themselves of it.

2. Just holding on. You can hold your ground and for every step forward you usually take one back and vice versa. You are in that “safe zone” that we like to refer to as “normal” or “average”. You train sporadically, always seem to have an extra 5-10 pounds to lose, are always on “the verge” of realizing your higher potential, but seem to quit every time you see the faint outline of the changes you desire in yourself starting to take shape in the bathroom mirror. You have repeated this cycle so often that it has become a familiar dance, and you are beginning to harbour secret doubts that you might never achieve the breakthrough that you have been holding yourself back from for so long now. It’s frustrating and can be painful in it’s own right, but what do you really have to complain about – you are “normal” right? It’s too bad that you can’t shake that deep feeling that something is missing, and something wonderful is just beyond your grasp…

3. You train like a warrior – discipline is a constant choice, and sometimes it can be a fierce struggle, but this, just like the muscles in your body is becoming honed with repeated use. You get knocked down and back, but you always rise up and pick up the challenge. Completing our short daily BodyRocking sessions is a practice that represents so much more to you than just exercise. You can feel that “beating your personal best” has started to apply to all the areas of your life that were previously lacking energy and commitment. The effort, perseverance and strength that you have been developing in your workouts flow with growing intensity into your sense of self worth and it doesn’t stop there. You are more nimble at work and everything from your relationships to the farthest touch points of your life feel infused with greater potential.When you are living your life and you know that you are giving the pursuit of your dreams your max effort, there comes a profound sense of fulfilment that nourishes you in a way that makes life feel grand. It’s not about a dress size or a number on a scale – it’s about training for a life well lived.

Where are you?

Keep rocking,
Freddy

Workout Breakdown

Time: 10min.Workout Type: Max. sets challengeExercises: 2
  • Dive Bomber1 rep
  • Knee Raise1 rep

Get your gear for this workout here:

Instructions:

Guys, this workout is only 10 minutes long, so you really don’t have any excuses to skip today’s training ;) Make sure to watch the video above to see the proper form of both exercises and easier variations for beginners. I also included a variation for those of you who don’t have the dip station, so that really everyone can do this workout challenge at home.

Set your interval timer to count down 10 minutes for you and your goal is to complete as many sets as possible. 1 set is made up of 1 dive bomber and 1 knee raise (or alternative exercise).  I completed 61 sets and you guys can try to beat my score.

By the way the green plastic bracelet is something I have to wear for Batizado which is a Capoeira festival that is taking place here for the next few days. I am a complete beginner at Capoeira and I have a long long way before I will be any good, but I am very thankful that my bodyrock workouts have got me into the shape that I am in right now. Believe me,  I understand what it feels like to be a complete beginner at something and I had to get over feeling intimidated by Capoeiristas practicing advanced moves, kicks, and acrobatics. The point is that I had to start somewhere even tho it meant going outside of my personal comfort zone. It’s the same with any new challenge that you take on in life. What keeps me motivated is that I aspire to be as good as those around me who flow through the moves with seemingly effortless grace. If they could progress from beginners to masters of their art, then why not me? If you think that the training that we are doing here on BodyRock.Tv just applies to exercise then you are missing the whole point.

Enjoy your workout! :)

Zuzka.

comments


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  • ikaruga

    Initially I was going to say, “I only got to 24,” but I shouldn’t put myself down like that.  I pushed all I had for 10 minutes.  I’m proud of myself!

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

    My Score:
    Time Challenge: 20 minutes
    - High Knees / 20 reps
    - Backward lunge knee up / 15 reps (switch sides for each round)
    - Dynamic Squat / 10 reps
    - Dive Bombers / 5 reps
    - Knee Raises / 10 reps

    Total Sets: 11

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

    My Score:
    Time Challenge: 20 minutes
    - High Knees / 20 reps
    - Backward lunge knee up / 15 reps (switch sides for each round)
    - Dynamic Squat / 10 reps
    - Dive Bombers / 5 reps
    - Knee Raises / 10 reps

    Total Sets: 11

  • Lisa

    Did this one for the first time today…I did 59! I could barely lift my arms afterward, but it felt great!

  • Dakkotah

    Hi Everybody!
    This is score:
    1) Dive Bomber (X1) & Knee Raises(X1) (Me in Dip Up Bar)
    63 sets in 11′

    Thanks

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

    Sexy Body breakdown / We found Love Mash up

    My Score:1. Backward lunge knee up with 30 lb (15 x 2) Dumbbells  / 15 reps (switch sides for each round)2. Dynamic Squat with 30 lb (15 x 2) Dumbbells / 10 reps (switch sides for each round)3. Dive Bombers / 5 reps4. Knee Raises / 5 repsTotal Sets: 10!

  • Anonymous

    cau i just finished in 10min. just 35x………………….next time i try do more :-) petra london

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

    My Score:
    Time Challenge – 10 minutes
    - DIVE BOMBER: 1 rep
    - KNEE RAISE: 1 rep
    Total Sets: 40

  • tee

    hi!  I did this one today!  It was challenging!  the dive bombers were killing me today!  ha ha!  managed 22 sets.

    did burpee for erin too!

  • Annalise

    27 sets.  Arms really hurt when typing!  And a burpee for Erin.  I am happy as my goal was 22 sets, and I am still recovering from a cold.  My dive bombers are still maybe only halfway down: if I tried all the way it would be all bomb, no dive:)  Step by step people.  Thanks, Annalise

  • MariaBjørgJepsen

    60 sets for me.
    I have no dip station, so I had to “run” to my pull-up bar in each set, but it was a fun challenge :)
    Love, Maria

  • Maude R Villeneuve

    Hi to all bodyrockers!

    I took a break for one month since I had breast implant and I wanted to be healt completely before working out with you again.
    And It’s crazy how I missed the w/o and how unhealthy I felt doing nothing.

    So Here’s my miserable score compared to Zuzka…. 28 reps, but I feel good doing it. HAPPY TO BE BACK WITH YOU ALL!!!

  • lUcY

    hi guys, so happy to write my score..again! SO…
    I did 37 sets :)

  • Nai

    Dive Bombers are my nemesis! A hard one for me to master this exercise as it always feels like Im doing it wrong. So ive practiced and practiced from my knees to get the movement right. I can now do a few bombers but my technique goes after a while……..BUT….I will not be beaten….just watch this space!

    Love the 3 choices at begining. Im printing this off and pinning it up somehwere in the house I look at daily!

    Awesome stuff again, thank you to you both!

    Much love xx

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  • Anonymous

    Thank you so much for the whole workout schedule…it’s amazing now I know what kind of workout I have to do every day. You and Freddy are amazing people. You are awesome! Love you and thank you for everything. xxx

  • Anonymous

    Thank you so much for the whole workout schedule…it’s amazing now I know what kind of workout I have to do every day. You and Freddy are amazing people. You are awesome! Love you and thank you for everything. xxx

  • Kalin

    46. Not happy with it, but I’ll try to beat it next time.

  • Anonymous

    Hi there,
    well as I helped my granny to pick some groceries today, I don’t know how stupid I was, but I hurt my back taking them out from my car…don’t really know how but my right side of my lower back is inflamed, like some nerve or something…I have hard time getting up and sit down…
    I feel so stupid,I was totally distracted this morning, not feeling my strong self,kind of wanted some old problems…(that was my phase 1 of emotional stuff) and somehow my body told me that this is not good..!!!
    So I have to lay down for few days….:(
    kisses to you all

    • MariaBjørgJepsen

      Are you feeling better with your back, sweetie?
      Love, Maria

      • Anonymous

        Hi you..well with my back is better,but I still have running nose and sneezing..so I am still on no workout until I feel like myself..
        How are you??
        kiss

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

    If a new workout wasn’t posted by this morning, I decided I would go back and do “Keep It Hard for 12 Minutes”. posted my scores there. http://www.bodyrock.tv/2010/05/24/keep-it-hard-for-12-minutes/

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

    51 sets..i think it was my mind that limited me on this one, starting out i was looking at the time every rep thinking “omg when will it end” and by the last minute i was i warp speed wishing i had more time…haha so next time i’ll start out with that mind set and hopefully do better :P

  • Vala

    I modified this workout and did 12 minutes of 20 Reverse Push Ups, 5 Dive Bombers and 5 Lying Leg Lifts. I completed 170 Reverse Push Ups, 41 Dive Bomber and 40 Leg Lifts.

  • Annebelwind

    Pfff you guys are amazing… How can you do so many sets.. I really pushed hard (did the variation whithout dipstation) and only managed to do 30 sets. In the evening I did a nother 10 sets, just to feel a litle bit better about myself…  I still have to get back in my shape before my vacation.. I did do workouts there, but not as intensive as normal because of the heat..  I will get there! Thanx..

  • Anonymous

    Posting this sort of makes sense to me:

    Rihanna ft Calvin Harris – We Found Love
    http://www.youtube.com/watch?v=e560V-O0ifw&feature=related

    –Chris
    PS Love the tune!

  • Annie_B

    After no working out for 2 days(plus ate kind of bad), the Dive Bombers has no mercy!! I completed 58 reps total. My arms felt like jello…however, I did 5 reps slow chin up, 5 reps slow narrow grip pull ups. I have my goal set that I want to do them all from deadhang, so I need to keep practicing :)

    Freddy, I love your post!!! I’ve been there ,the first 2, but now I’m confident I’m #3 :) Fitness is my life goal, I want to live healthy and active :)

  • Anonymous

    i too would LOVE to see a wedding picture! i always love them, and they totally make me look forward to having my own to post (after i’m all fit and muscular, lol).

    and i have to say… today was my first day that i was able to do a dive-bomber all the way through, the regular way! :D i feel downright triumphant! i had to finish w/ the easy variation, but i did several regular ones– i’m so proud of myself, and grateful that you guys are so motivating and supportive. thank you!

  • http://twitter.com/GabayC Gabija D.C.

    25 dive bombers+knee hugs

    Ugh… I was really sick and couldn’t workout for two weeks… I still feel a bit sick but I couldn’t resist – only 10 minutes!!!

    I was really slow and i feel like a slug but I’ll get my energy back!

    <3

  • Sofia

    The joints in my hips and my back get stuck and then crack when doing dive bombers. Even if there’s no pain which means it’s not bad, i hate that feeling. Has anybody been able to reduce them? Maybe i’m doing something wrong… 

  • Anonymous

    Hi there,

    I just did my first workout with my brand new fit ball. It is 5 kg (around 11 pounds)…and I did GRAB YOUR BALLS workout and here are my scores:

    1.wood chops L       16 15 15
    2.wood chops R      16 14 13
    3.burpees with ball  10 9 8
    4.sprint lunges        28 27 25
    5. ball climbers       55 61 61
    6.toss and catch     17 17 18

    I am drinking my protein shake and I am sweating like a pig…:)))))
    thanks

    kisses to you all

  • Anonymous

    I did today 365 Belly Blaster workout and beat my old score with 6 minutes! :) Thats a good workout. ♥ 

  • Vivi

    Today It is my return to work !!
    So it should be most difficult to me to post my score now, and perhaps to do my 2workouts a day….
    It’s really strange this feeling. You know the fact to be sure to have a lack in your day ??
    I’ll see how I can do my training with kids the evening.
    I love your site, your workout, and never give up now !!!

    Much love to you all bodyrockers, and see you soon !!!
    <3

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

    Thank you!

  • Asanie01 Bodyrocker

    I only managed to do 20 reps… modified dives … hope that I will kep improving… last time I can only do barely 5 modified dives…

  • Marta

    I’m “3.you train like a warrior” when it’s about bodyrocking!! But in food i’m “2. Just holding on”…  I need to stay away from all kinds off candies :( but it’s so hard!
    Well, I just did 40 sets… dive bombers are sooo hard!
    Bodyrocker 4ever! :D

  • Anonymous

    Hi there,

    57 for me…I was aiming for 50 so I am happy..

    kisses to you all

  • Alice de Carrero

    Hello, I would like to buy a Sandbag but they not sent it to Spain. Someone here (in europe) know where I can buy it? same thing with the uggi ball.Somebody help me! thanks!

    • Anonymous

      Well,we “all” made ours sandbags,and I find some web store from Croatia (my country) that is selling balls…they call it WALL BALL..so maybe you can find something???

  • Samanthina

    Hi,guys I did this challenge half an hour ago and complete 72 sets +  a burpee for Erin.
    Thanks a lot for that.And another thing,Zuzka and Freddy do you think guys,is ti good to eat eggs for dinner instead of meat.For example an omellete or boiled,or instead is it  better to have more light dish?
    Please ,answer me:)

    • Anonymous

      Hi Samanthina,

      People eat Quiche which is made with eggs for dinner all the time.  Protein is  protein.

      –Chris

      • Samanthina

         Thanks for the answer,Chris.

  • ۞ BodyRocker ♥ Beth ۞

    ZuZkAkA !!! LOL !!! :D

    <3 BR Beth

  • http://twitter.com/MsGiginka Ms.Giginka

    Hi guys,
    so today I did 30 reps of each…and I don’t know why didn’t i do more, maybe my arms are not strong enough.but still intense for my arms,they still burn :D

  • GoustiFruit

    Forgot to post my score yesterday; I’m still a couple workouts late…

    56 combos.

  • GoustiFruit

    1% must be in the error range of your scale so it does not mean anything. What’s important is how you feel, and you say you’re fitting better in your clothes and you gain a little weight, so it’s just that you converted some fat into muscle. Also, 3 weeks is nothing, no need to worry.

  • tee

    I’m feeling really sad :(  
    been faithfully following freddy & zuzana since august of last year, been doing zuzana’s workouts since september last year,  really serious since december last year.  have watched hundreds of videos, read thousands of posts, done over 200 workouts,  waited through months of moderation to get my posts to post.  I don’t belong to any other site online, I don’t like to give out information like that, I don’t like seeing some of the stuff out there, but I joined this site because it was so positive,  but more and more freddy and zuzana are using other sites to communicate,  and I’m feeling like your faithful followers on your own site are getting left out.  when you did the facebook at least I could go peek over there to see what you are saying but now you are answering peoples questions on yet another site?  and you must ask to join it? (I actually don’t have any questions myself really)  what about your followers here?  why won’t you answer questions on your own site?  I mean, maybe I just don’t get it, you moderate this site so you must read all the posts so why not just answer most the questions as you’re reading them?  why another site?  I am sorry, I don’t have a site and maybe it doesn’t work that way, but I just feel kind of hurt, like we are not good enough!
    this post might put me on the black list but I hope not because I do like this site,  I just felt I had to express my feelings!  and I think I did it in a courteous manner.
    sincerely, tee

    • GoustiFruit

      Are you talking about the FormSpring thing ? Well from what I understand, these are all “social” websites that allows them to bring new traffic to their own site/cause, so why not ? If you look at the FB page, there is no real content there, just announcements of what’s being posted here. Zuzka and Freddy also announced that the new website is almost ready, and it will bring lots of new functionalities so it will be easier to discuss more things…
      Also, when you realize how many people we are here, it’s not easy for them to answer each and every question or request, so maybe that FormSpring thing will help in that matter !?

    • Anonymous

      Hi Tee,

      They like to experiment with the net and Formspring is just another social media.  Don’t worry about it being the main forum as it is very limited.  You can’t have a dialog there like here.  You ask a question they may or may not answer it and you move on. 

      In some ways I like facebook more though there are some complete idiots that show up there…probably here but their stupid comments never are seen by us, but then you realize Zuzka or Freddy see them.  At facebook a person can message me and I’ve gotten some pretty nasty messages about Bodyrock and Zuzka.  So I can imagine what crap is flung at the kids!  Some people!

      Anyway,  if they really like Formspring it can be incorporated into the bodyrock.tv comms somehow and it’s not that bad for setting up accounts and the questions answered are respectful.

      –Chris

  • Sarah G

    38, I probably could have done better, but this was after a long fast walk outside in the cold and wind! I tried to go slow and controlled, and did all dive bombers from my toes! Plus I had to do the modification, as I have no dip station. The rolling around defintely slowed me down. lol Thanks for the quick but intense challenge!

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

    Workout 1: http://www.bodyrock.tv/2011/05/19/hot-attack-workout/

    Workout 2: We found love Workout
    50 sets for me today.

    + 12 min Skipping (15/45)

    I´ll try to add skipping after each workout until New Year!

    Love, Carol

    p.s. I really really love your site! Every single morning the best part of my day is to workout with you!!!!

    You mean a lot to me ♥

  • Pingback: To get in shape « alicedoe

  • tee

    I was sick last week so I missed my bodyrock anniversary workout, redoing Hot Fit and Tight workout

     which was the very first workout here I ever did on sept. 23/10 I thought I was going to totally die doing it!  I couldn’t finish it!  I had to super modify it.  I did pullups off a chinup bar using both legs to get myself up and my legs were getting a burn because I couldn’t pull my weight at all!  dive bombers were all on knees and only one way! by the time I got to the getups I was toast and was sort of crawling to get up!  lol I only made 2 sets

    so today I redid this and it was still hard as I’m off my game a little but I didn’t let that stop me and gave it my all!
    dynamic squat – 25, 21, 21, 19, 17, 18 (sept/10 – 16, 14, 10, 10, 9 10)
    reverse push up – 10, 8, 6, 8, 6, 6 (sept/10 – 5, 8, 8, 8, 6, 6)
    dive bombers – 4 full, 3.5 full, 4 on knees, 4 on knees, 4 on knees, 4 on knees (sept/10 – 5 off knees and only one way all sets)
    prisoner get ups – 5, 5, 4, 4, 4, 4 a touch of hands( sept/10 – 3, 3 and died!)

    It’s always nice to see improvement!

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

      very cool to see your comparisons!  Congratulations on the improvements but more so on the commitment you’ve made to yourself…happy anniversary!

      • tee

        thanks!

    • Anonymous

      Hi Tee, 

      Congratulations on the anniversary! 

      –Chris

  • Courtney

    I also love this comment. There are many days when I do a repeat workout and I’m not able to beat my last scores. I get discouraged because the workout was harder than it was the last time, whether it was due to a lack of energy or some already sore muscles. But from now on I will start looking at it as a positive. I finished and pushed through and THAT was the real battle.

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

    Warmed up with 10x stairs + stretches.
    My pec minor has been a little tight lately which has been causing upper trap to complicate things.  So was doing a lot of stretching of this area prior to the workout, while listening to my daughter tell me stories.

    I was able to complete 55 sets.  Tough challenge for sure!
    4 minute skipping (10 sec rest + 30 second intervals)
    5 forward grip Pull ups.
    Stretches.

    Thanks again.  Looking forward to Monday’s workout!

  • http://www.facebook.com/hgordon1 Heather Gordon

    I can’t wait to do this workout later today, after the house cleaning is done! :-)

    I use Bodyrock exercises and routines with my Grade 4 class (9 year olds) everyday and they LOVE them! Their favourite by far are burpees, but I also have my dive bomber lovers as well. My class keeps a fitness journal and they set goals for themselves before every gym period. It is so rewarding to share my love of fitness with my class, and to participate with them in these exercises. They think it’s cool that their teacher actually works out with them!

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

      This is so fantastic!! This is exactly what kids need…to see how simple it is to incorporate fitness into the day as opposed to thinking that they have to designate a large amount of time to do it.
      What a lucky group of kids to have you as their role model.  Congratulations!

  • http://www.janetspreiter.com Janet

    You have to listen to what your body tells you very carefully and not get caught up on beat personal record.  Everyone responds so differently to being pregnant!  I found it was easier to pull muscles when I would try to be explosive…the hormones, esp at the end, make everything loose.

  • lUcY

    I love this post because since your vacattions guys I back to 1 point :( sadly! I know! but I will back to training like I use to be :) thanks guys! hey Brutus….byeeeee! ;D

  • http://www.janetspreiter.com Janet

    The diet is a hugely significant part of looking cut, otherwise all those fabulous muscles you are working so hard to create will be hidden under a layer of jello-y fat.  ;)

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

    I found love when i found Bodyrock.tv!! Thank you once again Freddy and Zuz, the post to go with this workout was just out of this world. It lit up that little Spark i have been missing in my belly and what i so very need. I have been in number 2 for a long time now… and this was a wakeup call. I WILL be in number 3 – i AM in number 3. I am a Bodyrock Warrior.
    I narrowly managed to squeeze this workout in before work this morning – i totalled up 37 sets.
    Much love ! x

  • http://www.janetspreiter.com Janet

    Phew!!!!  64 after an hour hill run.  I don’t have  dip station so I used my chin up bar and did hanging knee raises.  

    • Anonymous

      Hi Janet,

      “Life is about stillness within movement!” Very Zen!

      –Chris

      • http://www.janetspreiter.com Janet

        Maybe I should’ve said life is about finding stillness within movement and change.  You can’t leave this crazy world (why leave the party early?) so you have to make your stillness and peace with it!  :)

        • Anonymous

          Hi Janet,

          I liked it the first way.  When I ran I would feel like I was standing still and the earth was moving beneath me and I could run forever. 

          Actually I think it would be easy for me to choose to leave the party early.  But, you never know what Zuzka will say next or for that matter what cool thing you will write.  So I have some curiously about the future it would seem.  You’re right we all die soon enough and one need not speed things up.  I’m going to print out your wisdom and put it somewhere I will see it each day.

          I will make it: Life is stillness in movement!  It will make me think of running fast, effortlessly and far!  A truly cool thing to do!

          Here’s hoping the surf is always up and you can ride it!

          Thanks,
          –Chris

          • http://www.janetspreiter.com Janet

            Thanks, Chris.  I am glad that resonated with you!  We don’t need to respond to the world with more fire.  This is what I think of when I first sit down to do yoga…just let it all go…all I really have to do here is breathe, right?  Take the load off, and breathe.  ”Someone else” will take care of the rest  ;)

          • http://www.janetspreiter.com Janet

            And I like your comment comment, too!  It belongs on my fridge (very honored position!)

  • Anonymous

    Amber – please check our most recent diet post – we are currently following a plan that is centred around the concept of “moderation”.

  • http://www.facebook.com/people/Janitzio-Córdova/1066097613 Janitzio Córdova

    Hi Bodyrockers, did I start the day at 6:00 hrs bycicle training (2 hrs and 25 minutes aprox). After, I did the daily bodyrock’s workout (I need to do some extra-excercises to complement the training). In the midle of the workout I was so exausted, but I did 55 sets in 10 minutes (the time runs so fast trying to beat the Zuzka’s score).

    I would like to find others bikers and triatlon runners which complements the bycicle with the bodyrock and share the changes.

    I’m from Mexico and I can’t find the “Dip Station”, does anybody know where can I find it?

    PS: Another “Coffe talk”?, “Where do you find your inspiration?”

    • http://www.janetspreiter.com Janet

      I used to compete in runs, biathlons, and triathlons.  I still try to keep it all going, although I have substituted the swimming with surfing.  More exciting by far and much harder.  I couldn’t stand staring at that darn black line in the pool anymore.  I don’t road race on the bike any more. Instead I got a mountain bike and explore the mountains behind my house.  No cars, , no people, better workout, more fun.  The runs I do exclusively on dirt trails.  It means I have to go a little slower but I believe it is better on the joints.  I love throwing the Bodyrock into the mix!  It helps me to find the weak links in my training!

  • Patrick

    hi z & f,
       i have a request…would you mind putting up a workout each day?  i am not suggesting a new
    workout, and old one would be just fine.   the reason i ask is because, on the 27th, i did
    “silent killer” workout..which is lots of great lunges.  there was no workout on the 28th, so,
    i made up my own from components of all your routines…and i chose to do mostly arms
    including lots of divebombers, because i worked my legs hard on the 27th.  now on the 28th, the workout
    is to do 60 divebombers…you get the idea.  i really enjoy making up my own, but then i am out of sync
    with your new workouts.

    no, there is not a single complaint in here, just an opinion.

    thanx!!

    • Patrick

      oops..that last day should say 29th

    • Patrick

      oops..that last day should say 29th

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

      Up in the upper right hand corner of the site they post a link to a weekly calendar of workouts. They had a whole weeks worth this week.  It usually appears on Monday.

  • Cindy

    I just did this challenge at the gym. 40 sets in 9 minutes, I followed this one with 45  minutes Spinning class.  I was really swimming on my own sweat but I loved it.

  • Anonymous

    Freddy you have a beautiful way with words. Your manner of writing is a pleasure to read.

    As for where am I? I’d have to say 90% warrior with occasional slips into normal territory. Why not 100%? I struggle with the “grasp,” knowing that I’m so close to that “something wonderful” but harboring self-doubt. At times I see the progress in the mirror, I feel it in my workouts and feel so alive knowing I’m one step closer. And while when I get “knocked down” I always get right back up and train harder, my mind is what stops me. Discipline isn’t the problem, I eat right (for the most part) and train hard (six days a week). But I feel what stops me is patience, kindness to myself and the belief that in time I will achieve my goals. When I don’t get results as fast as I would like (whether it be with my body changing or more reps, etc.) the fear and self-doubt kick in. And at those times when my reps aren’t that great or I struggle with a particular exercise that critical, self-doubting voice starts becoming very vocal.

    But I know I am in warrior stage because I do feel it in other areas of my life. Just the other day at work I solved a rather complicated (to me at least) problem with a program at work. I used to think html coding was way beyond me. But when faced with the problem, and challenge of how to fix it, I had super confidence that I could figure it out. And I did! I stayed late at work, concentrated real hard, made a few errors, but by the time I left that evening I had fixed the problem. Now that is training for life!

    Now I just have to find the same confidence I did that night with work with my physical and fitness challenges. I know I have it in me. I feel it. Have even seen it (if just briefly). I know if I just keep training hard and eating right as I have been I will become stronger, faster, leaner.

    Oh and by the way, this workout was a great example of my 90/10 dilemma. I did it at work (used two chairs for the high knees) and managed only 35 sets. This was very disappointing to me and the self-doubt started kicking in. In fact I was so upset that I forced myself to try again a few minutes later. My second try I managed 37 sets (still not great). I promised myself when I got home from work I would do the My Buns Hurt workout I had scheduled for that day. And even though I wasn’t in the mood, it was late and I was still irritated with my poor reps of earlier that day I pushed through and did the workout. And voila, I beat my personal best in all four parts. Go figure.

    Thank you as always for everything. (And sorry for such a lengthy post.)

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

    I used to be in camp two, but after finding Body Rock I am in camp 3.  I feel guilty when I don’t workout and I try to find any excuse to move.  In fact I’m making my hubby go hiking for our anniversary next week.  I’m still fighting the urge to move back to camp two, but you guys inspire me. 

    This workout was hard for me.  Dive Bomber Push ups are my nemesis.  I’m going to conquer them some day.  I managed 33 reps.

  • Anonymous

    get up! get up!
    it’s only 15 minutes :) )))
    we’re watching you!!

  • Anonymous

    ohhhh, what kind of simian is that? i love him!
    you’re right, drag me to hell is a fantastic name :D

  • Anonymous

    maybe try doing pushups with hand weights? i used to grip the weights instead of pressing the floor, maybe this will help?

  • Vivi

    In waiting for the new one I did these 2 olds ones:
    1/ 12 min killer wo http://www.bodyrock.tv/2010/03/04/12-minute-killer-workout/
    2/ All I want for christmas is abs wo http://www.bodyrock.tv/2011/03/31/all-i-want-for-christmas-is-abs-workout-2/

  • http://www.facebook.com/people/Resa-Groff/5233467 Resa Groff

    OOh OOH I didn’t read the second part of the post! I do capoeira!! I only have a green cordao but I will get better:) I’m super into it! It’s one of the best things I’ve ever joined! Enjoy it! ^_^

  • Lauri Pitman

    I have been just holding on but, the last three days have been training like a warrior. I want to keep that going so, wish me luck because I have a birthday party to go to today!
    Score- 27
    (I am a beginner warrior :) )

  • poacheR

    Freddy, your thoughts on today’s workout are very inspiring. Thank you!

  • poacheR

    Freddy, your thoughts on today’s workout are very inspiring. Thank you!

  • Anonymous

    Oh my… :D Dive Bombers – they’re so hard!! I have to still done the dive bombers by my knees, I could do just few regular bombers… 

    Well, I complited 55 sets. :)  

  • Anonymous

    Yeah, dive bombers are my favourite exercise :)
    In 10 min I did 45 sets!
    thanks for this workout :) it´s one of my favourite now!!

  • Brittanyverner

    31 REPS!!!!! YES!

  • Sara_hare

    Zuzka only does the workouts posted. No more no less. (She pays careful attention to her diet, though.) I don’t know about the people in the sidebars!

  • Sara_hare

    58 + 1 db. I was trying soo hard to reach 60, but not quite. As for the stages… well, def. not stage 1 (thankfully). I feel as though I’m in stage 2, because I picture stage 3 women all looking like amazonians, and as a short, curvy, stocky person , I’m never going to look like an amazon (aka zuzka). I also have a neurological disease, which gives me good days and bad days. I simply can’t  physically train 5 days a week. I seize my good days (like today) and workout as hard as possible, and I’m very grateful for the opportunity my body’s still letting me have to do so. Other days it’s a struggle to move at all. Anyway, not sure where I stand. But at least I’m still fighting.

    Thanks for the workout, Freddy and Zuzka!

  • http://www.facebook.com/people/Janitzio-Córdova/1066097613 Janitzio Córdova

    “If there isn’t emotion on your facts, there isn’t action”, never give up BODYROCKERS!! Enjoying ours daily workouts!!

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

    My Score:
    Time Challenge – 10 minutes
    - DIVE BOMBER: 1 rep
    - KNEE RAISE: 1 rep
    Total Sets: 40

  • Diana

    I completed 30 of this. I could probably had done more if my dog didn’t sit on my mat and I didn’t have to push her to get out of the way, I would say lost about two minutes doing this, she seemed to enjoy taking some sun and sitting on my mat. But I still got a good sweat. :)

  • BodyRocker_Bonnie

    Loved this post, Freddy.  BodyRock has definitely helped me move from the frustrations of “just holding on” to now training like a warrior.  Sometimes though that voice of Brutus says “HA, What, YOU?”  and now when I hear it I have to say , “YES, ME.  Back Off!” (and I throw in some expletives for good measure).

    Dive bombers are hard for me and I mostly had to do them on my knees, with occasional regular ones.  I will have to work on these.  I did 40 sets in 10 min and then followed with 4 minutes interval skipping.  This was my first time using my jumprope instead of just doing high knees.  Whooo, what fun, got up to 46 skips in the 20 sec interval, and that is with some tripping included :)   So that was a high point for me today.

    I love this supportive community.  Thanks for giving us a sort of home here Zuzka and Freddy.

  • Leilany

    My score for this was 25! I will be re-doing this when my little pointy finger is not sliced… I think that slowed me down and there’s only one way to find out! lol.. good luck with this one guys!!

  • meaghanisobel

    great workout! i love dive bombers! i always think of g.i. jane when i’m doing them:) you should do a workout called ‘cheers (drink to that)’ for rihanna’s new song! the lyrics and song are really cool!

  • Laurie Skora

    Wow.. that was tough! I managed 32 sets…I will be proud of myself though because I have never done dive bombers before! I went back and forth between the beginner and regular versions. I know I will do better next time :D also did a burpee for Erin :)  

  • Robin

    Just finished this workout!  Noticed how my upper back felt released and really good.  Go with the dive bombers!

  • Anonymous

    i have been in the three category for most of the 12 months; with short periods where I have fallen to a two. I have been feeling great as a result of sticking to Bodyrocker routines since the beginning of 2011. Sticking to a strict diet is the hardest part for me.

    56 strict reps on this routine.

    Thanks a lot for the passion and encouragement. I am glad to see the frequency of your exercise routine posts increasing again. Though repeating past routines to break my own record is fun also

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

    Dear BodyRockers,

    I missed you so much! Since Craig and I got married on the 10th of September I just can’t seem to be able to catch up at work – I’m happy if I find enough time sometime during the day to do a short workout without neglecting proper warm up and stretching. …but I guess it’s still better to do the workouts and not have time to report them than complain in writing for 12 minutes that I cannot find time to exercise. I’m really proud of myself to not have let Brutus knock me down in this period, when it would have been so easy (and almost justifiable) to not get up at 5:30am before a 12 hours long working day or not collapse after a 13 hours long working day and still do a BR session at 10pm. In a word I think I earned the title of the warrior :-) .

    Luckily I see the light at the end of the tunnel now, from today onwards I should be back on track. …and we got a REAL dip station as a wedding gift!!!! Yeah! I’m so happy, I’ve been doing random knee raises and rev push ups every time I crossed the living room since we got the delivery :-) . No more walking frame balancing! The difference is enormous.

    Today’s quick challenge was just perfect. …in the sense that we had to use the dip station. But oh, my god, I suffered. During the first minute I could only do 5 reps and a half, so I feared that I would barely be able to cross the 55 mark. I pushed REALLY-REALLY hard. By the 6th minute I was up at 36 reps – very promising, but of course I got way too drained by the 10th min. My final score is 59, not bad at all I would say, especially considering that I did every single one of the dive bombers in proper form (proper if we disregard the shaking during the last dozen or so ;-) ). Looking forward to grabbing the ball tomorrow. Cheers to All!

  • Jenn

    38 sets! Not even close to Zuzka’s score, but those dive bombers were hard! I think today was first time I didn’t go onto my knees for the dive bombers.

    Also: Yay! I got my dip station today! :)

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

      I know how you feel :-)

    • Anonymous

      congrats on being able to do the full form of the dive bomber! =)

      I only managed 26 reps.. =/

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

    Zuzka’s crunch used to be my sit up 5 months ago. I’ve come a long way thanks to you :)

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

    Glad to hear yo are still doing Capoeira. I have always wanted to give it  a go and have yet to do it. I am re inspired  to find a way ;-)
    My score for this workout- 68 sets in ten minutes 

  • Anonymous

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

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

    Thanks guys.
    Have a good day all..

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

    Freddy, as in your previously story in the comment section already posted: please write a book or write more about these psychological topics. I love it. Your site has been so helpful so far, and I cannot wait for the new things to come! I will be a warrior, always a person who wants to stick out of the crowd. Warrior = Bodyrocker! Peace and love to everyone!

  • Anonymous

    Both the bra and tights are from Lululemon. The pants are new – the bra might be a collection or 2 back. Hope this helps :)

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

    Today´s training.
    Warm-up: 5min rope-skipping, high knees
    “We Found Love Workout” : only got 31 reps so far – the Dive Bombers really, really killed me.
    Afterwards 3 sets of breakdance push-ups / knee raises (10 reps each) while hanging at the wall.

    I really liked this training and I definetely have to work on my Dive Bombers…   :D

    Have a nice weekend ya´ll, here in Germany it´s a long weekend – no work on monday! Woohoo   ;-)

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    Hi Kristina! I also wanted to know their story and I found Zuzka`s interview here: http://www.bodyrock.tv/2011/01/04/my-interview/ I hope I could help you:)

  • Anonymous

    That post and workout are… Well, they showed up at a very great time.

    First thing: I realized a few days ago that my position toward exercise has changed. I began to follow you, Zuzka and Freddy, 3 months ago (or so) and, first, I had to convince me to workout again and again. I kept repeating to myself that I needed to loss fat, I needed to gain muscules if I wanted to achieve my aesthetic goals. I was all “Bleh, another workout. I’ll suffer, I hate to do this, but I have to.” Now, I look foward to those 12-30 minutes. It’s all about “Yeah! Workout time! Another challenge to take up. Let’s see what I can do. Let’s see how far I can go.”

    Freddy, I love the expression “training like warriors”. Makes me even more proud of myself.

    Also, I’ll send this article to my sister, who’se struggling with her weight. I already talked to her about you… She notices the changes in my body every time we meet, but, yet, the effort that it demands scares her. I think maybe this post is what she needs…

    Second thing: since Silent Killer Workout, my thighs hurt. I was really thankfull to see that today’s workout was more about core and arms, even if I hate dive bombers (they’re still hard for me, like one leg squats). I though maybe I could do this workout tomorrow and let my muscles rest today…

    And, then, something happened and really – really – upset me. What did I choose? To workout. I knew it’d help me release all of this frustration.

    I have a weird way of pushing harder: I pick a number, depending of the exercise and Zuzka’s reps, and I aim for it. They were dive bombers, so I told myself 40 was great. I really pushed myself and, when I finally count the reps… it was 31. I was so disappointed. It made me feel just a little more upset.

    And then I choose to act like a warrior.

    Even if my thights were sore, even if I was under the impression that I couldn’t achieve a thing today, I picked an old workout, LA Hard Body Workout, that I first did in july. I beat my old personal best. More important: I overcame my own frustrations, I fought against my own limits, and I won.

    Z & F, Bodyrockers, thank you so much for being who you are. <3

    (Sorry for this long post!)

  • Anonymous

    They have to be moderated first :)

  • Christine Bastien

    Hello! It’s friday! yay!
    So today I did Grab Your Balls and then I tried We Found love. I’m always a day late so yesterday I did Get these abs. I managed to do 20 sets of dive bombers /knee raises in 6 min… I was dead. I was thinking the whole way through “train like a warrior, train like a warrior…”. Thank you Zuzka and Freddy!

  • Bodyrocker_Audra

    Hi Zuzka, Freddy, and Bodyrocker’s,

    It took a lot of mental prep and arm circles to warm up to this 10 minute arm killer.  I tried to keep a pace of 7 divebomber/knee raises a minute but, as soon as I hit 40 it felt like I was stuck in slowmo and it seemed like forever to get to 50 lol.  Then it was all downhill from there haha!  It didn’t help that I did shoulders and arms yesterday, ouch!  I did 63 sets and an extra divebomber at the buzzer.  Up next, Silent Killer workout cuz it’s leg day for me :)

  • Anonymous

    yesterday my legs were shaking like elvis, they were so sore!  today is a little better, and I’m happy there are no jump lunges in this workout!  at about 35 reps i realized i was holding back a little bit, so i really pushed until the end and managed 66.  if i had only turned it on sooner… 

    followed up with 3×5 pullups from the door frame and an ab workout

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

    Great post Freddy!!!

  • http://www.facebook.com/people/Resa-Groff/5233467 Resa Groff

    Hahaha, this workout sucked for me!! When I knew you did 61 reps, I was like woohoo, I am aiming for 60! Then… my 10 minute timer beeped at 41 reps! I was so dissapointed because I can usually keep up with you:) I did 9 more after the timer to make it 50 because I like even numbers ^_^ Thanks for the sore arms! <3

  • Bohdanam

    70 reps
    1B for E

  • Mary Lou

    I continue to hate dive bombers, my left shoulder hates them with a passion. 30, ugh.

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

    I consider myself a fighter. I need things in life to fight for and if I don’t have any, I just find some. :) I don’t wanna have boring life, living every day the same story, I need to have a goal and go for it. I also love the fact that I am not a person who sees things the way they are and ask “WHY?” but I am a person that can see things the way they could be and ask “WHY NOT?” 
    My life is amazing right now and I think it is worth fighting for, right? Great life, amazing feeling, better self-confidence, happiness and joy of life are my goals AND rewards at the same time. I really have all I need right now and I think not many people around me can say it, which makes me feel more special and also the fact that I earned all this myself and I worked hard for this myself makes me enjoy my life even more :) ))
    I am recovering from a cold right now, so I didn’t do this workout yet (and also not the one before) but I am gonna workout again on Sunday. I feel like I can do it now, but I don’t wanna rush and hurt myself again while I am still not 100% fit :)

  • Pingback: We Found Love Workout - Zuzana / charliesjames 1975 of Bodyrock.tv

  • Anonymous

    Finished this workout sweating like CRAZY!! 
    Did 65 reps and loving it! 

  • Maya

    Hi bodyrockers!!

    Zuzka!!! I really love your nickname!!! You are right is no any excuses for to skip today’s training!
    I did only 45 reps and bfE!!

    Thanks Freddy & Zuzka!

  • Anonymous

    and post at least one of your wedding pics!!!! that would be lovely!!!

  • Glowmerida

    55 reps.

    my right wrist really hurts when I put weight on it. does anyone have a tip? 

    • Anonymous

      roll them before you do exercises. gentle rolls. you should probably also do that with your ankles. then the same way you would point and flex your feet, angle your hands down and up, holding one with the other. i hope this helps!

      • Glowmerida

         hey zoe, thanks for the tip. the problem is the more I move it the more it hurts… but I’ll try it :) I guess the problem is using the computer mouse too much.

        I didn’t feel like being that fast during the workout, and I normally never have more reps than others ^^ but maybe my fitness is improving *yay* :)

        • Anonymous

          ohhh.. if you think it’s from the computer, it might be your tendons or nerves. rolling them isn’t a cure, it’s just a warm-up.
          maybe try it before using the computer, too. :)

    • Anonymous

      i’m totally jealous of your reps, btw :P

  • Anonymous

    ok, so i wasn’t super-excited by my score (33), though i was excited that i could do that many dive bombers at all, so i followed this one with drag me to hell. my arms may be incapable of moving for the rest of the day :P
    that was my first time, i’ve never done more than 10 pull-ups, slowly, but i did 6 rounds! the beeper went off in my fourth pull-up of the 6th round, so i just made myself do the fifth (20 prisoner squat oblique twist knee-ups and 5 pull-ups=one round). no chair, no nothing!!
    wow.
    ok, now, i’m seriously finished :P P
    thanks, guys!!!!

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

    I think i’m in between stage 2 and 3, so time to push harder :)

  • Anonymous

    wowwww. well, my score is not great, but i did no modifications. when i started bodyrocking, i think 5 months ago, i could do a single dive-bomber…
    i did 33.
    61? one day…

  • Anonymous

    Hi Z&F
    This was hard I did 44 rounds and my shoulder was on fire.Then I did 8r 10/30 sec. skipping.
    Thank you I did today tradition Czech food Svickova (creamy sauce) but I did some subtitution(dumplins from wholemeal flour,whit chicken and did homemade cashew cream NO double cream.And I think I can eat this delicious food with not bad feeling.
    Thank you and all bodyrockrs wishing  nice day

  • Glowmerida

    I think Freddy should definitely write a book!  :)

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

    I did my best in the hot body workout and I end up really sore, love it. 
    My personal best was higher this time.Then I did the silent workout, pffff amazing. My legs hurt very much, I  am almost never sore. Silent workout got me really, I tried to repeat Zuzka’s but I couldn’t. Today I cannot workout, really, my legs are in total pain, going upstairs is like the little mermaid learning how to walk.I will try this one tomorrow.p.s. I cannot believe nobody is in pain like me…

    • Anonymous

      Oh yes we are

  • AmBoaksy

    So my pitiful score (in comparison to Zuz) is 22.  lol.  I don’t have a dipstation so I was doin the v-crunches – maybe that takes up extra time…who knows.  All I know is that I’m pretty sure my arms are still gonna hurt tomorro.

    Have a great day everyone!

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

    Hey Kaz :)

    How are you?

    I hope this helps and I hope I am making myself clear.

    1. From the top handles (when we grab ourselves) the distance is 62cm
    2. Side A in the bottom (the narrow one) 62cm
    3. Side B in the bottom (wide one) 75cm
    4. Distance between side A to B from the bottom. 49cm
    5. Distance between side A to B from the top. 32cm

    I hope this helps.

    Look here is a link from bodyrock.tv about building your own

    http://www.bodyrock.tv/2010/03/18/a-homebuilt-dip-station/

    Have a nice day and enjoy the weather :)

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

      I was not sure if I make myself clear, so I make this little thing. I hope I did it right :)

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

        I am trying to attach an image…. testing 1, 2, 3….

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

          Maybe I cannot see it, but I tried to attach a very cool image with the measurements.
          I will check back at the end of the day and give it another try if I don’t see it already here.

          I am clicking on the +image thing here but I dont know why it doesnt show :(

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

            Now I see it, hahaha :P

  • Vivi

    67 sets for me. Brutal for shoulders !

    • Anonymous

      crazy :) )

      • Anonymous

        wow!!

    • Christine Bastien

      All week my shoulders were kinda sore…

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

    I could do only 45 sets and it was tough!!! But I was telling to myself I’m a warrior! I’m a bodyrocker!))))
    Thanks for your posts! they are so interesting to read and they make me comprehend every step I take. And that’s ok that I still have some pounds to lose I am a warrior)))) 

  • Anonymous

    This workout murdered my arms. I did 42 sets plus my burpee for Erin.
     
    I really liked your introduction Freddy. For years, I was just “backwards” and I felt horrible about myself. Then, I would be “just holding on” only to quit after a few months of working out because I got bored of it. Now I “train like a warrior” with Bodyrock and I’ve never felt better. A couple of months ago, I got knocked back when I came down with a stomach virus and I felt so down because I was a lot weaker and lost a lot of my progress, but I refused to sit there and feel sorry for myself so I picked myself up and started doing my workouts again. Now I feel like I am stronger and more dedicated than I was before I got sick. A few years ago, a stomach virus probably would’ve gotten me to quit working out, but not anymore. I feel like a true warrior now because I train hard even though life (and Brutus) keeps trying to knock me down.

  • Anonymous

    Freddy you b’*`=?=%$&/%/ who gave you the permission to write my feelings online? :)
    When I read second direction I got so angry with myself, you said it so right!
    Reading the third direction I realised it is not so bad, I’m there too – working out minimum 5times a week and giving my best. Still something is missing, I thing it is the right diet. I got my Pollan book yesterday, I printed this text and am on my way…
    wish me luck :)

  • Anonymous

    9/29/11: #2
    54

  • Anonymous

    It’s all lululemon :)

  • Ash

    Thank you Freddie for your words of wisdom. Zuzka I hope you enjoy your Capoeira training.

  • Christie

    Wow you guys never fail me! I didn’t wake up early enough to squeeze in a workout this morning and have been kicking myself for not doing it all day, didn’t feel like I had it in me to workout now that I had been planted on the couch for the evening watching my shows, then I see this perfect quick burn workout that I could bang out in my pajamas and bare feet!  Not to mention Freddie’s post helped put the fire under my butt to not take the easy way out and to just do it! Thank you Freddie and Zuzka! :)

  • dedicated bodyrocker

    Never thought about it much but Freddy you’ve hit the nail on the head!! This year has been my happiest, most content ever!!
    I found bodyrock.tv in Janaury and it has had a knock on effect in facets of life.
    “Training like warrior” has paid off tenfold! My mental shift in tackling fears head on and stepping out of comfort zone (and I challenge myself on a regular basis in small ways mostly) in all areas of my life has given me a sense of purpose, confidence, routine and unburdened me of fear. Thanks Freddy and Zuzka! I finally feel alive and look forward to living life to my fullest and last but not the least – I’m very happy with the physical changes in my body too :)  

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

    and yay!! divebombers are my favorite! :)

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

    You know it’s always great to read something that applies to you directly… knowing that it’s meant for you to hear at that moment. I have just started Taekwondo.. and as Sherice knows… beginning and starting is the scariest part… especially being outside of your comfort zone.. but what a lot of people don’t realize is that once they become part of that “warrior”.. whether it be capoeira, or taekwondo, or ballet.. once you get into it, you are instantly accepted and it becomes your comfort zone.. thanks again Z and F for being you and being in our lives for a reason, a season, AND a lifetime..  :) I loove your outfit too! suuuuper cute! :)

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

    So Zuzka is your nickname as we say it in the states :) ! This looks like a great challenge…. those divebombers are brutal.. but I will not let brutus beat me!

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

    Well said, Zed. :)

    Being a beginner can be intimidating, frustrating and definitely overwhelming!  But if we can learn to embrace the newness and the awkwardness there is profound joy to be found in learning or trying something new.  

    Fear often stops us from being a beginner because we don’t want to look the fool.  I say, go ahead stumble, fall, trip then get up and do it again.  Keep going until you don’t trip so much.  That is where the true joy comes from…from the accomplishment, from the little successes along the way.
    That’s how we all learned to walk in the first place.  And see how easy that has become?  We do it mindlessly now.

    That’s another thing I love about these short workouts…though I’ve been consistent with them for a year and a half, they feel like walking.  I guess that’s where the saying: “It’s like a walk in the park”.  Not that they’re easy to do, (that will never be the case because I’ll always push harder the stronger I get), but the patterning is there and we just do it, it becomes part of who we are.

  • Gerrilee Schafer

    Freddy, I would love to sit down and have a beer with you.  And my fitness inspiration Zuzka too.  I feel that we would have a lot to talk about.  I flaked through my 30′s “just holding on” and started to “train like a warrior” in 2008.  I found bodyrock in February of this year and am completely addicted.  I love working out and am so inspired by both of you.  I’ve lost 10 lbs since I started, and hope to loose 10 more.  I do have to say though, that some of the weight I’ve lost is muscle mass.  I was doing some pretty heavy weight lifting, but really like the sleeker me.  Most people think I’m weird because I’m so into fitness and nutrition, but I just let them think what they want and carry on my own journey.  I’m glad you two are there for guidance, inspiration and love.  Keep it coming.  Peace.

    • Gerrilee Schafer

      PS.  I did the Tight Jeans still fit challenge on holidays and completed 130 dive bomber push ups!!!! My previous score for that work out was 87…I’m going to kill this one once I’m caught up, still 4 days behind!!!!!

      • Gerrilee Schafer

        Did this one this morning.  I’m a little bummed, only got to 60 reps….I pushed hard for the last 4:44, that’s when I checked my time and realized that I was over 5 minutes and just finished 30 sets…next time…still not bad for a 42 year old…plus a 5 minute 10/20 high knee skip and I’ve been doing 1 wide grip pull up, 1 chin up and 1 90 degree handle pull up every morning…they are slowly getting easier

  • http://www.facebook.com/allyxchan Ally Valdes

    When I am a famous artist one day, I will make sure the world knows you guys inspired me :)

    Doing this asap tomorrow! :D

    Waiting for muscles to recover after each workout has been tough though. I notice it can take up to 4-5 days for some of my muscles to recover and not feel sore… I am wondering if that’s normal :S

    • http://www.facebook.com/people/Chelsea-Rouse/561764409 Chelsea Rouse

      My muscles tend to hurt a lot after workouts as well. I have found that stretching helps a lot! Try just doing some yoga poses after or between workouts and it should at least help change 4-5 days of recovery to 2-3 : )

    • Anonymous

      You should try using a foam roller. They work great for rolling out tight muscles and improve flexibility. They also prevent soreness and injuries. It hurts the first time you use it on tight spots, but after awhile, you really notice a difference and you feel much better. I’ve noticed that my thigh muscles don’t feel constantly fatigued and my mom even said that her knee issues have gotten better ever since she started using it on her IT bands. Even my dad, who is difficult to please, loves it because his legs would get really tight. And the best part is that they are pretty cheap.

    • tee

      hi ally! make sure you do zuzana’s warm up and stretching/cooldown routine.  also it helps to do light workouts when you are sore, helps you recover faster!

    • http://www.facebook.com/allyxchan Ally Valdes

      Oh wow, thanks everyone! I am indeed very inflexible, I find stretching painful. I guess I don’t spend enough time on it. Today, before this workout, I’m going to spend a few more minutes on it than usual.

  • Anonymous

    Ay ay ay, Zuzka….if I wouldn;t have seen you hundreds of times in your workout videos, I would think these pictures of you aren’t real; so lean, so muscular and yet so feminine ! I used to think ( a long time ago…) that a woman with some biceps and well defined deltoids looks too macho. Now I think it’s sexy and strong :) . I am not nearly as lean as you are, but I love my little deltoids and biceps ( actually they’re not that little anymore :D ).
    Today, someone very special to me told me that I should put some pounds on, because I look too sexy :) . Now THAT was a nice compliment, which made me do 20 back lunges in the kitchen ( yep, that stuff motivates me !–>positive reinforcement works for me ).
    So…I just want to thank you two, wonderful people, yet again, for this great website and all your effort you put in sharing your lives and experiences with hundreds of thousands of people and changing people’s life in better. 
    I am a bodyrocker for life !

  • Anonymous

    Ay ay ay, Zuzka….if I wouldn;t have seen you hundreds of times in your workout videos, I would think these pictures of you aren’t real; so lean, so muscular and yet so feminine ! I used to think ( a long time ago…) that a woman with some biceps and well defined deltoids looks too macho. Now I think it’s sexy and strong :) . I am not nearly as lean as you are, but I love my little deltoids and biceps ( actually they’re not that little anymore :D ).
    Today, someone very special to me told me that I should put some pounds on, because I look too sexy :) . Now THAT was a nice compliment, which made me do 20 back lunges in the kitchen ( yep, that stuff motivates me !–>positive reinforcement works for me ).
    So…I just want to thank you two, wonderful people, yet again, for this great website and all your effort you put in sharing your lives and experiences with hundreds of thousands of people and changing people’s life in better. 
    I am a bodyrocker for life !

  • Isabelle G.

    Tomorrow, tomorrow!!  Morning…..!  Can’t wait! Dive bombers.  I hate/love those… bou.
    At least, I kind of find the knee raises a little easier (can I say that?), and I think it’s gonna be the “resting” part of the challenge.  That’s what I think is going to happen.  But… you never know.  Ha!
    Ciao, good night!

  • Anonymous

    This post is awesome Freddy! A Seth Godin kind of post ;) I am reading Linchpin these days and this post reminds me of the book.
    One of my favorite post!

    • Anonymous

      Thanks :)

  • Anonymous

    This looks awesome! I cannot wait to do it tomorow! I need to work on my form a bit for the dive bombers but practice makes perfect I guess :)

  • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

    I found this on YouTube, and I just finished.

    In ten minutes, I was able to do 29. I had an original goal of doing 40, so I kept going. Excellent ab workout (I could feel the burn the whole way through!)

    • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

      PS-Thanks for the motivational pep talk Freddy. I’ve been having a LOT of trouble staying motivated for pretty much anything lately. This helped. :)