Well said Freddy. My sister is going thru a hard time right now and I am going to copy and paste what you said to her right now ;-). She needs it. 
This was a great workout today, Love surfers. I did not beat my personal best time(errr), but I know I made some gains by using a heavier sandbag and recovering much more quickly this time around then the first time we did this, which tells me , push harder next time dang it! LOL. 
Wishing everyone a fabulous rest of the week . I will be taking my BodyRockin’ on the road , as my Husband and  I are off to Vegas for a couple of days. First few days away without any of the kids in pretty much 3 1/2 yrs! Is is crazy that I already miss them? Luv my babies ;-) I am also considering taking  my sandbag as a carry on ,LOL – true BodyRockin’ devotion in motion. 
have a great night all!! 

Nicely written Freddy, now a tears runs down my face……..Thanks

This is so beautiful and this is the way I feel working out with you. These workouts can make us better and strong in many aspects of our lives.
Thank you!

Today´s post is just what I needed I´m going through some really stressful times and just had a lost that broke my heart. Saturday I was feeling so down that I skipped my work !!! And trust me I never do that, but Sunday morning and today I bodyrocked again hard. Tears were on my eyes but you´re right it´s time to draw the line and don´t lookk back I can honestly say Bodyrock is part of my healing process and tho my heart is weeping my body is rocking it and my spirit will catch up. Thank you for building such an inspiring and supportive comunity. I won´t let sadness or Brutus kick my butt I´ll kick theirs.
Much love.

It went well. I think I finally enjoyed the Surfer .. part one: 5:46, part two: 7, 7, and then 6 all the way, part 3: 6:07. I think it’s good to not let some past events overwhelm in a negative way our present, but I beleive the past is not to be forgotten nor ignored. It might just hold some answer to a future problem. Our past is what makes us today, and whatever it holds, we have the power to see it as a learning experience.

Again it seems you are only writing to me Freddie.. we have been dealing with a lot of stuff with our daughter lately that has me in a case of the blues… I’ve been trying to hold it together but the tears have been free flowing lately.. I’ve been trying to stick to my workouts but all I want to do is hide under my covers..Thanks for the inspiring words. I hope all’s well for you guys…and your just taking a bit of a needed break.. lots of love
sherice

Are you guys okay? it seems that you are going through some rough time! Hope everything gets better! :)

Just did this!  Whew!  I don’t know if it’s the weather, or the fact that it’s getting dark earlier and earlier, but today and yesterday my energy was waaaay low from 4pm into the evening.  Yesterday was my day off, and today I was determined to get a good workout in, so I did this. Glad I did, though I’m wondering if I need to scale back a bit.  I get so addicted to working out that maybe I’m not hearing my body tell me it needs a rest.  That might just mean a week of 4 or 5 12 and 10 minute workouts (I’ve been averaging about 20-25 minutes, 6 times a week).  

part 1: 4:42
part 2: 8-7-7-6-6.5-6.5-6-5-7
part 3: 4:39

35lb sandbag.  Part 1 was fun, and it allowed me to really concentrate on good form in order to get both good cardio bennies and strenth training. Part 2 was roooough, but of course that means “fun” to BodyRockers :).  Part 3 made me think a lot.  

Burpee for Erin!  I think it’s awesome you might see her!

xoxo Kendra

 i had a bad day today, then i turn up my computer to opened your page and i read the last post. it  was excellent, i felt better after reading it. thanks.

Hi Z&F
I have finish this workout it was fun.
My score:1 part)4:41
              2 part )7,6,6,5,6,5,6,5,6
              3 part)4:20
Then I did 10round 10/30 sec. skipping
And one BURPEE for ERIN.
Thank you for the new recipe I will try it tomorrow.
Have nice sunny day from(cold) wintry UK..

Unfortunately I didn’t beat my best for today:((My last time was 19:54 and today I finished with time 21:05 and I think is because I miss YOU GUYS so much:)) Kisses:**

I’ve got teh same feeling about that….

Freddy you’re too funny – when I’m doing these workouts about all I CAN think about is: “OMG the timer, what’s the next exercise” or “I can’t believe it’s not 10 min. yet” or “I don’t think I can do another. Oh yes you can!”

When I’m down I actually hate it when people tell me “today is all we have”/ But it is so very true. When I dwell, ruminate, hash over old hurts, I’m the only one that suffers. The other person doesn’t feel a thing. It’s hard sometimes to say and stay in “it is what it is, move forward.” but practice makes perfect :-). It’s that same voice that tells you to get up and do more commando pushups!

Thanks for the encouraging words Freddy!

I will do it in a couple of hours now… I hope my brain will be able to assimilate how to do the last exercise up to then.

Well said, Freddy! Bodyrock gives me a lot of inner strength and makes my mind clear!!!
And, yeah, I totally agree…the past is the past – the point is that you live NOW and today!
I hope you are ok!!! I wish you both all the best – I send you a lot of positive thoughts!!!!
love you guys so much!!! thank for being here!!!

Here are my scores for yesterdays workout:
Part I: 5:07
Part II: 8 6 5 5 6 5 5 5 6
Part III: 4:12

+ Burppes for:
Erin
Zuzka
Freddy

<3

Ohhh, Zuzka and Freddy!  I don’t know what you’re going through, or if something difficult is going on in your life, but just know that your words are beautiful and so right!
You are there for us, but please know that we are all there for you as well, in this big community of strong and positive people! 

This workout was awesome, I love to finish with a red face and drenched clothes!  (Is it normal? Haha!)
I did my best to beat my personal time, and I succeeded!
My score:
part 1  4:27 (previous 5:10)
part 2  8.5   8.5   7   8   7.5   7   7.5   7.5   7.5
part 3  4:22, with a 30 lbs sandbag (previous 4:37, with a 22 lbs sandbag)

Have a good day, you all!

OMG I just did this. I though I have tears on my cheeks, but no, that is JUST sweat :D
I didnt do this one back in April (dunno why), so I have no score to compare to. 
Surfer is a TOTAL KILLER for my legs, it hurts SO BAD!!!
My time for 1st part is: 4:26, my reps for surfers are only 7-4-5-4-4-4-3-4-3 and my time for last part is 5:38 and I really LOVED this last part. I was told that lunges are really great exercise for shaping butt, so I hope these did a bit :)
Well deserved shower comes next :)

Guys, whatever you are going through, you have our support and we are here for you, just as you are here for us. Life is tricky sometimes but hey, who wants to live a boring life, we are made for challenges! And those make us stronger. Right now I feel like a super strong woman, after all I went through :)
Love you guys! 

Loved the surfer ! I did this workout at the gym in a corner somewhere so I can huff and puff in peace. But, for the last part, as much as I tried to remember how to switch the dumbell from one side to the other and kick it up, it just didn’t work. So I had a good laugh at myself and then just did 50 back lunges.

pt 1. 3:56
pt 2. 10-9-8-8-7-7-6-6-8
pt 3. 4:34

15kg sandbag

loved it!

I di dit yesterday
my score wasPart 1 12 sets in 3.13 (but I have a doubt to have done 14 !! haha)Part 2  : 10-10-10-9-10-9-9-10-10Part 3 : 50 sets in 3.14 minAnd after I did Do it challenge

Freddy, I love that positive attitude!!! Life is too damn short to swim around in worries from the past, which we can do nothing to change anyway. Life ís NOW, that is why I chose to get up at 04:30 in the morning to do my daily workout. Because I know how incredibly energized I will become throughout the whole day. That feeling makes life even more beautiful, fun, exciting, colourful, approachable, loving and amazing. Words are not enough.

I beat some of my old scores ( ) in this one, which I chose to be positive about :)
Part 1: 03:55 (03:47).
Part 2: 11-10-10-10-10-10-9-9-10 (10 to 8).
Part 3: 03:15 w. 15 kilos. (02:59 w. 8 kilos).

10 min. of burning ab exercises and a Burpee for Erin, as always!

Thank you!!!
Love, Maria

Your message just gave a smile to my face after reading it :).
Loved the work out, and sweating and I feel great!!

Part 1 : 6mins 59sec
Part 2 : 6 6 5 6 4 5 5 5 5
Part 3 : 6mins 49sec

and I did burpee for Erin! ;)

Hi Zuzka and Freddy,

Disappointments, betrayals and losses and we keep you sane?  Please, be less obtuse and just tell us what is up! 

I’ve had loss, lots of disappointments and thankfully very few betrayals.  You who have been here for a while know my parents are no longer alive and when my Mom died I pretty much flipped.  What I’m getting to here is we all deal with loss etc differently and I can’t forget it and move on as it’s very much like both my legs are gone.  This for me is more a matter of learning to live without those “legs” and many strong wise people do it everyday so I can as well.  I do agree time will heal this for me with some perspective and true friends.  This is something I learned thru this process of grieving. The right friends will support me in all my struggles.  I wish last year I had a friend like Zuzka’s who was there on the first day of school and helped her thru a rough time.  But, truthfully I didn’t.  And now I find I don’t really need that and I’m moving on in my own way, pretty much happy and content with my life path.

You two have us and if this talk of struggles is more personal for you two and I can help…either of you can call me anytime any day of the week,
–Chris

hi guys!

I had a great workout today!  totally wiped!  I did “best ripped abs”  and followed it with “15 minutes of pure torture”.  and I tell you it was 15 minutes of pure torture!  plus burpees for erin after each one!  had a nice cold shower and feel wonderful now!  shakey, but great!

I think Freddy is in the wrong profession.. he should be a writer! lol. I haven’t written on here in a long time but, Freddy, your words today hit the nail on the head. I haven’t spoken a word aloud (except for the necessary please and thank you) in two days.. in hopes of trying to clear my mind of a recent problem that has been consuming me, but hearing your words today really helped. 

So thanks :)

Hi Isabelle G,

This is maybe the fifth time either of them have mentioned struggles in so many days.  Freddy is off in Ontario and I had  though probably to setup a change of location back to the homebase, but with this talk I wondering if maybe one of Freddy’s relatives is seriously ill or died!!!

Anyway you said it well!  They’ve giving me support in the past and I’m pretty much their friend whether they want it or not. :-)

Take care and be at peace,
–Chris

I know! I love those guys, but lately (last 6 months to a year) the exercises seem just thrown together in a hurry, or there is a challenge posted instead. I loved all the workouts from Malta! They were awesome and most original, please bring that back again!

Hey there everyone! I didn’t do my best…or beat it for that matter. But I got it done and for that I’m grateful!

Part 1: 5:19
Part 2: 9-7-7-7-6-5-7-6
Part 3: 4:42

Z & F- 
Thank you for the continuous words of encouragement!

I respectfully have to provide a counterpoint to your comment Sherry. The great thing about this site and for many of us who have been here for a while, the thing that makes it so “personal” is that Freddy and Zuzana are indeed just “people”. They have put their hearts and souls in to this website and are obviously now going through a spell where the other parts of their lives are requiring their attention. Sure, they’ll lose some people impatient for the latest and greatest workout of the day, but there are literally hundreds of workouts in the archives and for those willing to take the few seconds it takes to look, there are plenty of sweat-drenched killer workouts, free for the taking. 
If you choose to “move on and find a new website that is more on top of things” you are free to do so, but many of us are emotionally invested. We CARE about Z & F because they’ve shown they care about us. I hope you find what you’re looking for and wish you nothing but the best moving forward.Z & F,if you’re listenening, I feel it’s safe to say, the vast majority of us are here for you, offering as much support as we can from a distance, believing in you and sending you love. Life never throws at us more than we can handle. Dig deep, stay strong and know the best is yet to come. Whatever it is, it WILL get better. Universal forces are conspiring in your favour. Keep your faith!!!

Good for you Carse! I had to respond b/c I felt the same this morning. I’ve been up and down with injuries and feeling so weak lately. But this morning, despite NOT beating my PB, I told myself “You got up, you got out of bed and you worked out. Give yourself THAT.” Some days, that’s all you’ve got – but you know what, with patience and belief, it’s ENOUGH! Keep going girl, one foot in front of the other. We all put the boat in the stream where we are, but have faith the current will take us once we commit to it. Keep up the good work! I’ll think of you tomorrow morning when I get up to face another workout myself! 

Your positive energy shines through Maria! I’d love to have coffee with you one day! :)

Me too!

Oh, how I adore you beautiful, inspiring women here on Bodyrock. You make me feel very, very lucky every single day!!! I would love to join you two for coffee and great laughs, too. We WILL make it happen one day :)

You’re the best!!! <3

I had planned to do it yesterday but just when I was going to do it, I got a visit and after that I didn’t have enough time anymore; so here I am again, late in my workouts, just when I finally managed to catch you up ! :-[]

My scores…
P1: 3’44 (I’m not sure if I did 12 though !?)
P2: 8 / 9 / 8 / 8 / 7 / 7 / 7 / 7 / 8 (lungs in fire)
P3: 4’09 (short in time, but seemed way longer while doing it !?)

I’ll add my voice to others… I’m also starting to worry about you, is everything fine ?

Reading through your post again after watching Zuzkas Coffee talk makes me really sad and anxious… 

part 1 –  4:46

part 2 –  8, 8, 7, 7, 7, 8, 7, 7, 8

part 3 – 4:32

Hi Delores.. It helps to know I’m not alone.. it’s hard when we love our children and they are rude, disrespectful, and take everything we sacrificed so we could give them what we didn’t have for granted! I just keep telling myself “What doesn’t kill you makes you stronger”.. I hope things get better for you.. as they say “this to shall pass”
:)

So heartfelt and beautifully said, dear Dheana! I could not agree more. I am only happy and lucky, that I can turn to a giant archive of delicious workouts, always finding a new one I haven’t tried yet :)
That rocks!!!
Love, Maria

cau i just finished and this was very hard,1)12×2)60×3)50x……………time about 20min…………………….petra london

wow, that is pretty crazy.  good luck to you guys. i have hoped that you have had enough time to heal from the end of your marriage and you know maybe you never will.  I wish you both the best happiness and love, just straight up love actually because life is short, and love is confusing and sometimes inopportune and irrational but it’s always fulfilling if it’s shared. so i wish you both lots of that and a fresh page every day to write your new story.
miriam

 ha, I finally found one of your posts so I can follow you….giggle indeed!!!!!!!

did this yesterday, it was awesome… did it in about 17 mins :D!!