you look amazing in that photo, zuzana. as always.
get well soon, freddy. eat well and get enough rest. =)

I am sorry Freddy is feeling bad and I hope that he feels well soon! I will be
doing this workout tomorrow, I just wanted to mention the results that I have
already seen in only one week of body rocking. I am down 3.8 pounds and have
lost about 3/4 of an inch around my waist. I am not a heavy person, I guess I
would consider my self about average. Just hanging in there. So thank you for
being such a wonderful resource for those of us who want to make amazing changes
in our lives and bodies! Hopefully I will be sending in an awesome pic in a few
months after I have made even more progress

Thanks for the update Zuzka and get better Freddy!  Being that it is never good to train while your ill.  Today I’m gonna try to mash up this workout with the Quantum of Sweat workout today before my leg training so that I don’t have to my 30 minute cardio on the boring treadmill like a hampster on a wheel lol.  Love ya guys!

Zuzanko, you look so pretty in the picture …as always :-) hope Freddy feels better! It’s great that you have friends visiting. The weather here in Prague is getting worse, fall is definitely here. I’m also not feeling well, so I’m listening to my body and resting today :-) 

Hope you feel better soon Freddy!   8)

Freddy, I hope you can feel all the positive thoughts for quick recovery coming your way, you MUST get better soon! :)

Zuzka, you look beautiful!

Thanks for the update Zuzana and feel better Freddy!!! 

I can’t wait for more diet articles/tips/strategies to come !!! please bring ‘rm up !!!
Your’e TOO beautiful !!! :}

<3 BR Beth

I am soooo gald that you posted this. I had the flu last week and it turned into an ugly cold that wouldn’t go away. I have not worked out in 10 days!!! I feel lethargic and cranky and all I can think about is all the missed workouts. I was feeling guilty until I read this post. I know I should be 100% before I catch up on my workouts, but it feels like so long! I know I’m going to feel it. I’m feeling better today than I have so far. Maybe after work I will manage a shorter routine. Thanks for this remeinder. Oh and by the way, Zuzka you look beautiful in the top photo:)

part 2) 35 lbs bag 
5:16 min
and 1B for E

Freddy, get well soon!!! I did a healing burpee for you, today :)
I absolutly agree with the other bodyrockers: Zuzka, you look fantastic in that picture!!!! :)

Best wishes Freddy, hope you are better soon!
Have fun with your friends, Zuzka! :D

I’ve been sick too for 4 days :( I had a fever and my tonsils were huge and it hurts to eat, I haven’t workout and I have lost weight because I haven’t eaten that much since it hurts like crazy. The good news is that today I’m feeling better, hopefully I would be able to workout again this weekend :). 
Hope freddy recovers soon and me 2 :P

No worries.  Enjoy your “down time” and I hope Freddy recovers soon.

Hope you feel better soon Freddy!  It’s awful to be sick especially when you have company!

love the picture of you zuz!  you look so pretty, like fresh out of the shower!

I’m glad Freddy is laying low and taking care of himself. You both set such a good example for the rest of us…so sensible and wise! It’s easy to get carried away and think you have to push push push regardless of what your body tells you. I was so impressed when you were on antibiotics and took time off after having your wisdom teeth out.Thanks for always being a voice of reason – as well as inspiration!

And I agree with both the well wishes for a speedy recovery (Get better Freddy – we’re all behind you!) and that the photo of you Zuzka is one of the most beautiful yet – so fresh and light!

This photo of Zuzka is absolutely stunning.  
Get well soon, Freddy.

I got hit by a subliminal message as I just loaded Bodyrock.tv in my browser: instantly I thought “Wow, beauty !’ when I saw your picture. It’s only after that I actually read the title :-)

Take care, both of you !

Hi Guys,

Flu is going around so wash your hand and take reasonable precautions!   In the past I almost always got sick from my partner!  You be careful Zuzka. 

Like this isn’t obvious: you could easily be a model!  Whatever happened to the images being taken of you by a photographer when you first moved to LA?

I’m to sore from doing Grab your Balls to do another of yours today so I think I will do some skipping to warm up, a Tabata spin and some K-bell swing…

Take care and I hope your friends are enjoying LA,
–Chris

Hi Zuzana and Freddy,

Hope that Freddy starts to feel better soon! I  have not been well this week either, but I have kept up with going to work, working out and studying. Finally today I woke up and decided I needed a day to rest and get better! So I have taken the day off and plan to spend it wrapped in blankets, relaxing and reading. I have been so hesitant to do this as I have been making such progress lately – in the past four and a half weeks I have quit smoking and lost five kilos as a result of dedicating myself to eating well and Body Rocking. I guess I was afraid to stop for a day because the results I have been seeing have been so awesome, but I guess I realised this morning that one day of rest is not going to make me pile the kilos back on!

Anyway, get better soon, and I look forward to doing this workout tomorrow when I am feeling better!

Zuzka & Freddy :) I hope Freddy feel better soon.Make him chicken noodle soup will help too!!  I probably won’t be able to workout for couple days (or even more) because my daugther is sick.Exercise is priority but so are my kids :) There’s no rush on this life long journey.
We all understand you. You both have life and things do happen :) There’re tons of workouts to choose and I enjoying beat my PB :)
Best wishes for Freddy and You :)

Freddy seems to get ill often – has he had his zinc and vit D levels checked lately?  My husband is a physician and checks these levels in the majority of his patients routinely.  My Mom (who eats “ok” but rarely exercises) was getting sick a lot last year, but this year she hasn’t gotten sick once.  The only thing she changed was an increase in her vit D supplement daily.  My husband and I personally supplement our diet with products that are not over the counter, but I’m sure any Wholefoods will have decent options for zinc and vit D supplements.  Any physician (but preferably one that is well rounded/balanced in both western and eastern medicine) can order a blood test for this and be able to let you know if and how much you may need to supplement.  It can’t hurt anything in the end to at least find out what your blood says :)

Get well soon Freddy x

Thanks for the update Zuzana.. I hope Freddie feels better soon and you guys have a great time with your friends.. cheers!

Wishing you well from New Orleans!

Zuka, you look soooOOOOO beautiful! OMG!! Keep it up girl!
And Freddy, I hope you’re feeling better..god speed my fellow Canadian!!

Much love, Tammy :)
<3

*Zuzka*

Hope, Freddy is gonna get well soon. Fall is a season of flu & cold… My eldest daughter was sick too but now she’s ok. I have my own week scheduele of your older routines those that I haven’t done before)

Good call on listening to your body, Freddy. You’ll be back feeling 100% in no time and glad you took the break that was needed.

Today I decided to do one of your older workouts, Rude Boy: http://www.bodyrock.tv/2010/05/11/rude-boy-workout/ since I wanted to do something that wouldn’t make a lot of noise. My husband was home and our house is small so my jumping around and loud thuds are kind of disruptive!

I haven’t been doing as many Body Rock workouts as I usually do lately, but tonight I felt like my old self again with a great workout followed by a yummy protein ball (chocolate protein powder, and your fave Zuzana, cashews) and half an apple. Nothing ends a day like one of your workouts and great snack.

Thanks again for all you do, and get better soon, Freddy! And, I agree with one of the other comments, you look amazing Zuzana!

Get well Freddy and you guys have a great time with your friends :).

Thank you Zuzka for the workout for the whole week. I follow it every day :). xxx

Surely I´m the xx person who says that Zuzana looks amazing on this picture!!-but it´s true you eyes are glowing.

I did 1 healing Burpee for Freddy right now also my legs are in pain after working out ;)

Hopefully you´re doing fine with your guests-how is the pumpkin pie at Urth Caffe today!? :P

Love. Carol

Freddy…

get better…there are some of us in same position, high temperature, running nose, sneezing…:) 

Freddy…

get better…there are some of us in same position, high temperature, running nose, sneezing…:) 

Can’t agree more.

12 kg. 5.56 min. Get well Freddy, and have a great time with your friends:)

I like it that we didn’t get new workouts because Freddy is ill. I’m not glad Freddy is ill – I wish him well. It sucks to be sick and even more when you have company you want to enjoy.

No I’m glad because that’s what makes this site so wonderful, it’s just you guys, it’s not a big money making production where the “show must go on”. If there’s no workout for a few days your BR audience/friends/viewers know one or both of you are experiencing life and we either make a routine up or pick an older routine. No biggie. I’m always glad for a new routine but it’s always good to go back and challenge myself/times with an older routine.

Get better Freddy, rest, nurture, rest, drink something, rest – you get the idea. Enjoy your visit and see you both soon.

M

Started today off with 75 minutes of Moksha hot yoga and some gratitude for this upcoming Thanksgiving weekend. This morning during yoga I was able to focus all my energy, thoughts and awareness into the gratitude I have for this life and beautiful family I have been given. I also felt gratitude for Freddy, Zuzka and this wonderful BodyRock community I have incorporated into my life. 

I just finished this workout and although I am pooped, I feel wonderful and accomplished. This was a great quick and high intensity workout that made me sweat. I completed part 2 in 6:12. The last time I did this in 3:42??? (ohhhh, I didn’t have a sandbag, but used a 10lb weight) oh well, I didn’t beat my score from the last time but I now have the sandbag, (22lbs)…….only wish I bought the pink one like I wanted too, especially after seeing Zuzka’s!!

Have a wonderful day all you BodyRockers!!
Best wishes on feeling better Freddy!!
Tammy
xoxo 

Just did this work out and I’m totally sweaty. …but I feel great!! :)
I completed this workout in 14.59! :)

4’29 (old: 4’45). But light bag :-p

Just finished this workout.

Warm up: 10x stairs + light stretches.
Part 1: High Knees – 30 – 29 – 27 – 26 – 25 reps for the rest of the rounds.Part 2: 4:25:13  (not sure how much my sandbag weighs, I think around 20 lbs.)Part 3: High Knees – 25 reps each round.Cool down: 10x stairs50 minutes of Yoga.I did this workout last September, 2010 and without a sandbag (I used my Yoga Bolster!) I completed Part 2 in 4:49:89.  I thought I’d be much slower this time using the sandbag, interesting to compare.Thanks again!

Poor Freddy!  Being sick stinks.  I hope you get better soon.  I also hope Zuzana, that you don’t catch it.  Not fun at all. 

I did this workout this morning.  I keep saying it but I realized I really need to make my sandbag heavier.  I actually improved my PB by a minute on part two (6:45) but I felt it could have been a bit more intense if the sandbag had been heavier.  I felt like I was being a bit sluggish this morning.  I’m blaming it on the snow we got this morning.  All I wanted to do was cuddle up in a blanket and read a book, but I made myself get going and workout.  It was so worth it.

Now you two go get some rest.  We need you to be healthy!

Get well soon Freddy!!

Out of topic: just went on Amazon.com and I got suggested the Ugi Ball :-)
Clicked on the Ugi Ball and got suggested to buy Ugi + Dip Station + GymBoss !

Looks like a lot of Bodyrockers are buying on Amazon :-D
(but I can’t, they don’t ship to my location :’-()

I hope Freddy feels better soon, and enjoy being with your friends! 

Hopefully i can squeeze in a workout today. I’ve been working around the clock this week and haven’t had time. I’m exhausted 

I LOVE those pants and that shirt. they’re both one of my favorite workout clothes you have!! where did you get them??? 

take care freddy kiss

Hi!!  Yes, Zuz, you’re a beauty.  I agree with everybody… ! 
Now, for the workout: I didn’t manage to beat my old personal best.  Nooooo, but… last time, part 2 took me 5:39 with a 20 lbs sandbag, and today, it took me 5:52 (13 seconds more!), but with a 30 lbs sandbag!!  So, in the end, I think I’m gonna feel good about that, haha!
Thanks, it’s an absolutely magnificent week-end that starts today, a long week-end (Thanksgiving here, in Canada), and with the sun and blue sky for three days, I wish myself a few workouts outside, and a long run, and…. whatever fun!
Happy thanksgiving to fellow Canadians, and to Freddy as well (!!)…

Get well soon, sweetheart :)

This was a great workout.  Hey, I’ve been a little slack since my work schedule has changed.  I want to try to work out every day but Sundays for a month.  Who’s with me?  Let’s do it!  I’m sure I can find the inspiration I need here.  Zuzana and Freddy, we are so fortunate to have you.

Hi Guys,

An update on the state of Mr Frederick James Light’s health would be nice!  What would you do with out Freddy, Zuzka?  Everything comes to a standstill! :-)

Anyone see this? http://tmagazine.blogs.nytimes.com/2011/10/06/rocking-away-the-rolls/

An interesting use of the words fitness and fetish!  It appears to be taken pretty much from here: http://www.bodyrock.tv/2011/01/04/my-interview/

–Chris

I did this one today. My total time was 17 minutes
Part 2 8 minutes.
Thank yo!

Freddy, sure hoping you are feeling better.  :)

Hope you feel better, Freddy! 

Thanks Chris_L for being on top of this nytimes posting!  
Congrats Zuzka & Freddy.  Hold on tight Bodyrockers…this is going to be a fun ride.

I know Zuzana looks great! sending get well vibes to you Freddie!

Hi Chris – I’m starting to feel a bit better. The weather change caught me off guard :) New Workouts on Monday!

Just been sick and I haven’t been able to moderate the comments quite as fast :)

All good!  I’m sorry you don’t feel well.  Thanks for responding and get better soon!!!  And thanks for all you do.  I’m in love with BodyRock. :)

Yeeeeaaah, congrats Zuzka and Freddy – you really deserve it! I am so happy for you, guys  :)) proud of being a bodyrocker :D

Hi Freddy,

Thank you!  I sort of feel you two are part of the Vancil clan.  Flu can lead to complications and you of the two Light’s have been the one who’s been sick the most.

I’ve been doing older workouts and one I invented.  I did it yesterday and called it Smashing Pumpkin!  The logic of the name was…I used a 14.6 pound Pumpkin instead of the Ugly or some other weight!   Didn’t drop it so no smashing really. :-)

Be well,
–Chris

Hi Freddy,

Thank you!  I sort of feel you two are part of the Vancil clan.  Flu can lead to complications and you of the two Light’s have been the one who’s been sick the most.

I’ve been doing older workouts and one I invented.  I did it yesterday and called it Smashing Pumpkin!  The logic of the name was…I used a 14.6 pound Pumpkin instead of the Ugly or some other weight!   Didn’t drop it so no smashing really. :-)

Be well,
–Chris

Hi You,

Yes, I think it pretty cool they’re in the times, but I’m not sure it appeared in the paper version  (still the most read) and it was very thin on content.  Heyman could have emailed them and gotten an new interview and made a much bigger impact.  Someone should make this as a comment to the article.  It’s was lazy journalism in mho!

I would love to see the numbers of “likes” at facebook turn over at 10,000 people a day instead of about 750… Zuzka and Freddy deserve a million followers by Christmas! :-)

–Chris

We’re celebrating Thanksgiving tonight…as a result we’ll have homemade Turkey soup for Monday’s celebration…love leftovers.
So with spending the day in the kitchen I only had time for this super short 6 minute workout.  It did the trick. http://www.bodyrock.tv/2011/05/06/6-minute-workout/

us too!  I was very good with my dinner, just a small portion of turkey, potatoes, corn and stuffing with a little gravy.  could have gone for seconds, but dessert got me!  ha ha always does! piece of apple pie, 2 butter tarts, worms and dirt(no worms) and a little rhubarb crisp!  the only dessert I didn’t eat was the pumpkin pie, I hate pumpkin pie!

better make sure I have a good workout tommorrow!  ha ha!

sad thing is I’m kind of hungry now!

happy thanksgiving!

thank you…I think I will start tomorrow with some light workouts…
kiss

Hello Guys,
Just did this one which was really great! I felt so good after :) I had such a tough week, i had no energy what so ever and it was that time in the month when i can’t stop eating (if you know what i mean.. :P)..however, i did not skip on any of the workouts and i’m so proud of myself! and what
kept me going each day is the thought that i’m a BodyRocker and that i shouldn’t quit..i don’t think that i would have been able to keep going if BodyRock didn’t exist. so, THANK YOU for making my week easier to workout :)
Can’t wait to start this week fresh and ditch my cravings.
hope Freddy is feeling better :)

Get well soon, Freddy… I’m also sick here but trying to get rid of colds. 

Zuzie, you look great here. Can you share what kind of foundation are you using? 

Thanks again for all your help for us… :)

hello body rockers i coming back again i was absent ……two months ago i had not make de workouts because i didn´t have  time and i was lazy but day by day i feld that my abs was more weak, and in this moment i am bored for that i shold not be let it……ok today ten october /11 i begin again…..
BODYROCKERS…. dont let it… conptinue!!!! cause if i feld the change i am sure that you too
P:D CARE YOUR FOOD IS THE MOST IMPORTANT THING…
THANK YOU

First of all, get better soon Freddy!!  Secondly, I couldn’t agree with you more Zuzana- “when your body tells you that it needs rest you need to make it your priority to listen”.   I was really feeling sick with low energy and had lots of cold symptoms, knew it would get worse if I kept pushing myself with my workouts while not getting enough rest/sleep due to late shifts at work and working waaaaaayyyyy too much.  So, I took a break….longer than I anticipated or wanted to however, but I made it back to BodyRock after what feels like soooo long.  I’ve been struggling with many personal issues too and I just haven’t been myself lately. I found I was feeling down a lot and I need to remember this feeling I have now (after working out)……it’s amazing what being physical/active does for the psyche/mind/confidence/body.  I luv this feeling and I’ve missed it.  Although I may have pushed myself too hard today as I almost puked toward the end of my workout LOL.  My time for Part 2 was 6:29.  After finishing Parts 1 & 3 also,  I did my 5 daily Burpees and continued on with a second workout I made up myself.  I did a circuit of Ab Crunches, SandBag Dead Lifts, Pull Ups on my pull up bar.  I feel great, miss this feeling and missed the BODYROCK community!!  Thanks Zuz and Freddy for all that you do!  
HAPPY THANKSGIVING to all the fellow Canadians!!!!!!!  CHEERS!  :)

Very interesting use of the words fitness and fetish….not sure what the fetish aspect of bodyrocking is. If anyone find it please let me know (lol). I almost registered just to give a piece of my mind to Chris from Europe , but I think that would be playing his/her game. Chris, thanks for your comments.

Very interesting use of the words fitness and fetish….not sure what the fetish aspect of bodyrocking is. If anyone find it please let me know (lol). I almost registered just to give a piece of my mind to Chris from Europe , but I think that would be playing his/her game. Chris, thanks for your comments.

You look beautiful in this picture :)

You look beautiful in this picture :)

Hi Lvette,

I didn’t read his comment till just now!

This other Chris sounds like a goofball at youtube I had an argument with a year ago.  What can you say.  Some people think Zuzka is very Machiavellian in her nature.  The past can’t be the past in their minds.  Sexuality in their thinking is evil by it’s very nature and a sexy woman can’t also be a powerful and good person at the same time.  I think Zuzka has many times shown how kind and good she can be, sure she also has a bit of a devilish side, but hey so do I. :-)

I’m proud to have Zuzka and Freddy as cyber-acquaintances/friends  and wouldn’t trade any of this for a less fun and kind group of folks any day of the week!

Take care,
–Chris

I think today I’m gonna do the 550 Rep Fat Massacre :-)
I already did it 18 times ! since I began BR, but haven’t since last July so it will be a good refresh…

For anyone wanting workout ideas, I did It’s So On Right Now! Workout yesterday, and let me tell you…it was ON!!!  It might just be my favorite BR workout ever.  :)

Keep up the awesomeness, guys.  You’re an inspiration to us all.  It starts with fitness, but ends up being so, so much more. :)

Hey guys just wanted to ask anyone if they have tried carb cycling and if its worked or not for them? Mainly if its worked for them with these types of workouts which would seem to require carbs?

After a 8 day trip with all my classmates i did yestreday Prison cell workout and today i did this, but since i dont have any equipment on the second part i did 1 jump forward 2 jumps back + 1 push up x 30. 

Full bodyweight combo: 4:28 min. 

and i added a fourth part from Tear it up workout which was side plank + 2 diagonal knee tucks x 30 switching sides. I did that in 3:01 min. 

the high knees intervals were horrible!!!!!! in a good way. :) 

thaaaaaaankssss 

Hi Bianca!

Here’s a response Zuzana gave over a year ago about the short workouts: http://www.bodyrock.tv/2010/06/20/are-these-workouts-good-for-burning-fat/

You don’t need to add cardio–a lot of the workouts are an all-for-one kind of deal where they build muscle, endurance AND cardio.  Zuzana says she only does that one workout for the day.  Sometimes, however, especially if you want to burn more fat quickly, you could add some moderate cardio.  Sometimes I’ll go for a run afterwards, but usually not.  I know Zuzana sometimes does skipping intervals.  But these are extra.  She also has some routines that are longer–20, 30, 45–there are even a few over an hour.  I like to vary my times throughout the week.  

Best of luck on your BodyRocking adventures!  :)

ummm, this is the “wow booty” workout and the only sore part of my body are my calves/ankles???  

and hamstrings…but not the booty!

Chris,

You’re part of the reason I appreciate this site so much. I hope we meet in person some day …maybe once I have my hobby farm going, I’ll sent an invite your way. I will love to pick your brain, I consider you a real Mcguiver :)

Regards,

Lvette

Hi Lvette,

Thanks!  I blush at the flattery and anyone here can always email me at ruckusbodyworks (at) gmail.com  (the at symbol doesn’t work for me possibly because of Disqus using it for something else) that including Mr. and Mrs. Light (even if they’re to busy giving each other a “cold” now days (a naughty wink)).

–Chris
PS Folks who use to be able to post here freely, but now seem moderated and there are a lot of you.  I think there is something wrong with using Gmail accounts to post comments for some reason.  I’m sure Freddy is on this as we speak (metaphorically)…

Just opened my NYT magazine, they have print on the bottom of page 34. 

Thanks! So do the comments also appear?

–Chris

Dear Freddy, Zuz or anyone who can answer this question I have.  I did part 2 in 7:27, with 12.5kg weight.  So my question is, should I increase my weight.  It was 10kg last time I did this workout.
Thanks for any answers
Peta

You are SO GORGEOUS. Wow.

cau i just finished and i can tell u,after this workout i am nacked,but in good way……………………..1)4min.2)30×3)4min…………………………ahoj petra london