Oct 20 2011

Marine Corps Workout – Beating personal bests & Important News!

Hi BodyRockers,

Zuzana and I just wanted to make sure that you guys understood what is happening here on the site and what our plans are. First, neither of us is going anywhere. We are both fully committed to the site and we are really excited about some of the new changes and upgrades we have planned. We got our first walkthrough of our soon to be launched BodyRockers community section – it’s almost done and it looks amazing. Not only will it bring us all closer together, but as we have mentioned in earlier updates, it will allow us each to have our own profiles, photo albums, friends, groups and blogs. We have worked so hard on this feature now for months and it’s almost here :)

What we really want to accomplish with the site is to make it more about the community – this positive, supportive, wonderful group of people who come together here on the site from all over the world to train and share their lives in a meaningful and positive way. There are some incredibly accomplished, inspirational, warm and passionate BodyRockers out there who have accepted the challenge and are willing to share their spirit, drive and determination to push us all to the next level. We can learn so much from these BodyRockers and from each other. Each of us has the gift of inspiration within us, and our unique journeys and experiences have the ability to connect us with so many others. Imagine that BodyRock is a circle made up of all of us holding hands that extends across the whole world. We come together to train for a life well lived, to share our passions and to support each other. All that is happening now is that some of us BodyRockers are stepping into the centre of this positive space and taking a turn leading the rest of us through our training and sharing some of the spark and joy that BodyRocking has given us.

BodyRocker Jess has been brave enough to step into the circle first and lead a round of workouts for us. Zuzana and I want you guys to help us make her feel welcome and supported. We are looking for other BodyRockers to take a turn in the circle and lead – and on and on it goes. Each time we all benefit from having these wonderful people step into our lives.

All of the routines will be designed and put together by Zuzana – she will continue to do the workouts, post her times, and even lead the occasional workouts – but it will also give her a well deserved break after over 600 videos and three and a half years :) Zuzana is also super passionate about her healthy recipes and has come to absolutely love sharing them with you guys on the site. She will be also posting her coffee talks and leading all kinds of important conversations and discussions. I guess that we just want you guys to know that just because things are changing a little bit we believe that they are only going to get better as we empower this amazing community and draw inspiration from it’s members :) Thank you guys for your support and helping us spread the love.

Best,

Freddy and Zuzana

Tutorial Video:

Workout Breakdown

Time: >25min.Workout Type: Interval Strength TrainingExercises: 17
  • Part 14min. of interval training
  • Sandbag Squat (right shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Sandbag Squat (left shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Part 2Time Challenge
  • 10 Pendulumsfollowed by
  • Roll overfollowed by
  • 1 walking push upfollowed by
  • Elbow Plank Jumps (side to side)Reverse the order of exercises
  • This is one Set Complete 5 sets for time
  • Part 34 min. of interval traininig
  • Sandbag Mini Squat (right shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • Sandbag Mini Squat (left shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • This is only a half of the workoutRepeat all 3 parts one more time

Get your gear for this workout here:

Instructions:

This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge.

The first part is 4 minute long interval training. Set your interval timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:

10 seconds of rest – beep!

Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!

10 seconds of rest – beep!

Plank Jump Push Up – beep!

10 seconds of rest – beep!

Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!

Plank Jump Push Up – beep!

Repeat the whole thing one more time – beep! – done.

The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums

This is one set.

Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.

The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.

REPEAT ALL 3 PARTS ONE MORE TIME THEN DO A BURPEE FOR ERIN AND YOU ARE DONE!

All of the exercises are explained in the instructional video above so check it out.

My Scores:

round 1

Sandbag Squat (right shoulder) – 13 reps, 12 reps

Plank Jump Push Up – 11 reps, 9 reps

Sandbag Squat (left shoulder) – 13 reps, 12 reps

Plank Jump Push Up – 10 reps, 9 reps

Time Challenge: 4 minutes 25 seconds

Sandbag Mini Squats (right shoulder) – 24 reps, 23 reps

Super Girl Push Ups – 6 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 23 reps, 22 reps

Super Girl Push Ups – 6 reps, 6 reps

round 2

Sandbag Squat (right shoulder) – 12 reps, 11 reps

Plank Jump Push Up – 10 reps, 8 reps

Sandbag Squat (left shoulder) – 12 reps, 11 reps

Plank Jump Push Up – 9 reps, 7 reps

Time Challenge: 4 minutes 15 seconds

Sandbag Mini Squats (right shoulder) – 25 reps, 21 reps

Super Girl Push Ups – 6 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 23 reps, 21 reps

Super Girl Push Ups – 6 reps, 6 reps

comments


Around The Web
  • Carolyn

    I re-challenged myself with this routine today AND…..ROCKED my last time!!! Today I did it in 24:08, and last time it was 26:15! THx so much for creating all this and keeping it going even through the hard times. But it looks great still and I think it will for a long time to come.
    ALL of you a great!

  • Anonymous

    cau everybody,i just finished this workout and i ma really tired,but in good wayyyyyyyyyyyyyyyyyyyyyy………………petra london

  • kat

    kicked my butt but felt great!
    Round 1
    sb sq R shoulder 8 8
    plank jump pushups 7 8
    sb sq L shoulder 6 8
    plank jump pushups 7 8
    time challenge 5:34
    sb mini sq R shoulder 30 30
    super girl pushups 6 6
    sb mini sq L shoulder 28 30
    super girl pushups 7 7

    Round 2
    sb sq R shoulder 10 9
    plank jump pushups 8 8
    sb sq L shoulder 9 9
    plank jump pushups 8 8
    time challenge 4:08
    sb mini sq R shoulder 32 31
    super girl pushups 7 7
    sb mini sq L shoulder 32 32
    super girl pushups 8 7

    5 Burpees for Bodyrocker Erin
    50 crunches
    40 1 leg elevated bridges

    100 high knees
    drop down
    repeated this 5x

    • Kat<3bodyrocker4life

      YEAH!! I beat my old PB for this workout =)  sb 15lbs all pushups proper form =)
      Round 1
      sb sq R shoulder 10 10
      plank jump pushups 9 10
      sb sq L shoulder 9 10
      plank jump pushups 8 10
      time challenge 2:21
      sb mini sq R shoulder 34 32
      super girl pushups 8 9
      sb mini sq L shoulder 35 35
      super girl pushups 8 9

      Round 2
      sb sq R shoulder 14 14
      plank jump pushups 11 11
      sb sq L shoulder 13 13
      plank jump pushups 12 10
      time challenge 2:06
      sb mini sq R shoulder 37
      super girl pushups  10 10
      sb mini sq L shoulder 38 39
      super girl pushups 10 10
      My bonus
      10 Burpees for Bodyrocker Erin
      50 crunches
      20 leg raises
      20 each leg single leg bridges
      20 dips
      100 skipping rope
      100 sb hk
      100 skipping rope
      100 sb hk
      100 speed runners
      I am Beat thank you so much for this Amazing workout!!

  • kat

    kicked my butt but felt great!
    Round 1
    sb sq R shoulder 8 8
    plank jump pushups 7 8
    sb sq L shoulder 6 8
    plank jump pushups 7 8
    time challenge 5:34
    sb mini sq R shoulder 30 30
    super girl pushups 6 6
    sb mini sq L shoulder 28 30
    super girl pushups 7 7

    Round 2
    sb sq R shoulder 10 9
    plank jump pushups 8 8
    sb sq L shoulder 9 9
    plank jump pushups 8 8
    time challenge 4:08
    sb mini sq R shoulder 32 31
    super girl pushups 7 7
    sb mini sq L shoulder 32 32
    super girl pushups 8 7

    5 Burpees for Bodyrocker Erin
    50 crunches
    40 1 leg elevated bridges

    100 high knees
    drop down
    repeated this 5x

  • Brittanyverner

    Here is my score! I was completely drenched afterwards! Amazing workout!!!! This is my second time doing it and I love it. 

    Sandbag Squat RS: 12, 9, 10, 8
    Plank Jump Push Up: 8, 6, 6, 6 
    Sandbag Squat LS: 10,9,9,9
    Plank Jump Push Up: 6, 6, 6, 6

    Time Challenge 
    first time: 4 minutes 24 seconds
    second time: 4 minutes 11 seconds

    Sandbag Mini Squats RS: 26, 25, 2, 26
    Super Girl Pushups: 6, 6, 6, 5
    Sandbag Mini Squats LS: 23, 24,23, 24
    Super Girl Pushups: 4, 6, 6, 5 

  • Brittanyverner

    Here is my score! I was completely drenched afterwards! Amazing workout!!!! This is my second time doing it and I love it. 

    Sandbag Squat RS: 12, 9, 10, 8
    Plank Jump Push Up: 8, 6, 6, 6 
    Sandbag Squat LS: 10,9,9,9
    Plank Jump Push Up: 6, 6, 6, 6

    Time Challenge 
    first time: 4 minutes 24 seconds
    second time: 4 minutes 11 seconds

    Sandbag Mini Squats RS: 26, 25, 2, 26
    Super Girl Pushups: 6, 6, 6, 5
    Sandbag Mini Squats LS: 23, 24,23, 24
    Super Girl Pushups: 4, 6, 6, 5 

  • Anonymous

    My experience: I can always barely move the next day if I didn’t stretch enough/properly after the workout. That usually happens when I’m in a rush. It doesn’t take the whole sorenes away, but most of it, yes. :)

  • Anonymous

    I know, right? The same happened with me and even stranger: after figuring out the moves, my scores got noticably better seconf time around. I’m so happy, it’s my 3rd try of this wo and it’s the first time i manage to beat Brutus and do both parts.

    Anyway, here are my scores:
    Sandbag squat: 11,10,9,9  &  12,12,11,12
    Plank Jump Pushups: 5,6,6,6  & 6,6,5,6

    Tima challange: 3’30s  &  2’44s  (!!! In the second round i decided not to tick off each round, which i in fact used for prolongued and needless rest)

    Sandbag mini squats: 24,22,26,29  & 33,33,35,35
    Supergirl Pushups: 4,5,7,7  &  7,8,8,8 (Did those off of my knees)

    t.

  • Anonymous

    Thanks Hanlie!   I have the dip station & a fitball, but I’ve held out on getting the bag.  Dumbbells more than 10# each on my shoulders are getting uncomfortable, & I feel like I need more weight, so I finally ordered a sandbag.  It should arrive any day now…I can’t wait! 

  • tee

    Hi guys!  I decided to do this workout today!  only did one round because of time  but it was great!  didn’t totally beat my previous time due to the addition of 14lb sandbag and full pushups But I think I did awesome!
    sandbag squat L – 10, 7 (Previous 10, 8)
    plank pushup & jump forward – 5, 4 (5, 5)
    sandbag squat R – 8,6 (9, 9)
    plank pushup & jump forward – 5, 4 (5, 5)

    time challenge 4min 26 sec (5 min 59 sec)

    sandbag mini squat R – 28, 19 (24, 24)
    supergirl pushup – 6, 5 (3, 4)
    sandbag mini squats L – 22, 24 (25, 22)
    supergirl pshup – 5, 5 (3.5, 4)

    I’m not used to getting the sandbag in place, so I lost reps that way!  ha ha!
    plus burpee for erin and anyone else who needs the energy!

  • Jenniferag

    I am SOOOO ready for more coffee talks and recipes! To me that is what gets me motivated is listening to Zuzana’s tips and advice! More so then watching the workouts.  I’m VERY excited for this!!

  • Myjakebl

    I look forward to the new additions and I know all will work out for the best

  • zettergren.malin89

    Hey Mark,

    I think this is the one You’re looking for?
    http://www.bodyrock.tv/2010/05/29/kiss-my-tight-ass-workout/ :)

  • Samanthina

    Hi,everyone, I did this workout today and I’m little late with the comment because after this workout i have a work to do.Here are my scores:
     P1
    sandbag squat -right-8 10 10 9
    plank jump push up-8 8 8 9
    sandbag squat-left-8 9 9 10
    plank jump push up-9 9 9 9

    P2-Round 1 -04:17min. Round2 -03:51min.

    P3
    sandbag mini squat-right-13 20 19 20
    super girl push ups-6 6 8 7
    sandbag mini squat-left-18 20 20 20
    super girl push ups-7 7 7 7
     Thank you,guys:)
    Good night to everyone.

  • Vivi

    Welcome !!
    You don’t choose the easier one !! So you can be proud to succeed this one of course!!

  • Vivi

    I try to beat my old score but my body is very in pain after yesterday’s workouts (burpee fusion + set fire) !! OUCH !
    Very difficult workout with arms sore !
    But I did it !! whoot !

    My new score :

    Part 1
    1/ 14.14  - 17.16
    2/ 11.12. – 11.11
    3/ 14.16  – 16.13
    4/ 11.12  - 12.12

    Part 2
    5 sets : 2 min – 1.56 min

    Part 3
    1/ 39.49 – 41.40
    2/ 14.13 – 13.9 (so tired !)
    3/ 38.38 – 40.40
    4/ 13.13 – 12.12

    No more strength !! No more arms for tomorrow I’m sure !!
    I did with 10kg as always;)

  • Anonymous

    yes, I am from Rijeka, I am following bodyrock for like 2 years now..this is an amazing site and community, and GREAT workouts..!!!!
    You are from Zagreb,or you just study there???

  • Bodyrocker_Audra

    Welcome aboard Jo!

  • Bodyrocker_Audra

    OK, Note to self:  Make sure to use an exercise mat or towel when doing elbow plank jumps.  Ouch!  I got a real good rug burn underneath my forearms from those haha!  So I didn’t write down a weight for last time (prob 20lbs?) and I don’t remember how much I used but this time I used my 30lb barbell and my reps improved by one or two :)   The time challenge not so much tho but pretty close hehe.  (July scores))

    30lbBBSquats:  15/14/14/13/13/13/12/12   (14/14/13/13/12/11/11/11)
    PlankJumpPU:  10/10/9/9/7/7/6/6   (10/9/9/9/8/7/7/7)

    Time Challenge:  2:26 & 2:37   (2:21 & 2:33)

    BBMiniSquat:  29/29/29/28/27/27/26/25   (27/27/27/27/26/26/26/25)
    SupergirlPU:   13/12/9/9/8/8/8/7   (11/11/10/10/10/7/7/6) 

    +healing burpees for Erin =D

    I can’t wait for more coffee talks Zuzana!  A BIG THANKS for all that you and Freddy do!

    • Mary Lou

      Awesome Audra! I’m still on 20 lbs and lost some skin off my elbows as well, but at least not as much as the first time!

      • Bodyrocker_Audra

        Aaaw thx Marylou! You’d be surprised how we’ll you do if you added another 5lbs :) Try adding a couple more lbs at least and let me know if you can tell the difference.

        • Mary Lou

          Ok Audra, I’m gonna do it. I’m going to get a 25 lb kettle bell and see what happens. My ‘sandbag’ is homemade with duct tape everywhere, I’m afraid if I try to add more to it, I’ll never get it back together again. Here goes…

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

      Sweet scores.  I got some rug burns on my elbows too.

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

    This is a killer workout for me.  Pushups are hard.  I thought for the past 8 months I was doing them right until I was video taped doing a burpee.  It was the worst burpee I’ve ever seen.  So I did some research and learned the proper way to do a push up.  Now I feel like I’m a beginner all over again.   I did the whole second half of the workout (the push ups) on my knees.  I really am just trying to make sure I have the proper form and I go all the way down. 

    I’ve also discovered that eating right helps a lot.  I’ve been pretty lax on my diet this past week and I’m seeing it in my energy levels and my scores.  I plan to do better starting now.  I’m giving myself a 30 day challenge.  I plan on eating right every day until Thanksgiving.  I will give myself a little break for Thanksgiving day, but then I plan on challenging myself for December…until Christmas Eve.  In the New Year I want to go on a 90 day challenge.  I hope to see awesome results during that time.

    That said here are my scores:
    Pt 1 Sand bag Squat (r):  10, 8, 9, 9
            Plank Jump Push up: 6, 5, 5,5
           Sandbag Squat (l):  10, 9, 8, 9
           Plank Jump Push up:  5, 5, 5, 5
    Pt 2:  5.06, 4:24

    Pt 3:  Sandbag Squat (r):  24, 17, 22, 17
            Supergirl Push up:  5, 4, 5, 5
             Sandbag Squat (l):  18, 19, 20, 16
            Supergirl Push up: 4, 4, 5, 5

    Thank you Zuzana and Freddy.  You guys do so much for this community.  I don’t know where I would be without you.  I’m glad you are taking time for yourself and I look forward to see what new dynamics the new hosts bring to Bodyrock.tv.

  • Anonymous

    Oh and my scores were all with a 25 lb sandbag…

  • Anonymous

    I improved!!!! My favorite workout!!!! The first one I ever did from this website :)  
    Part 1:
    Squats11,10,10,9,10,10,10,9
    Plank Jump Pushup: 7, 61/2, 7,7,6,5,6,5 (This number went down from last time by one :-/ one dissapointment)

    Part Two: 4:48;34, 4:51:59 (I shave 50 secs off my previous times!!!)

    Part 3: 
    Mini squats 25,23,24,24,26,24,24,23
    Supergirl Pushups 6,6,6,61/2, 6,6,4 1/2,5 (these I went down too :-/ my arms were so tired for some reason!)

    But I’m super proud of the score I got all in all and the fact that I did part two so much quicker! That’s the hardest part for me! AWESOME SWEAT!!!

  • http://pulse.yahoo.com/_Q7YH7P2KNY5SDF4GZNAA2I7TFM Jennifer

    I agree Zuzana needs a break!! Just please don’t stop bringing us these great workouts!! I have looking for something that will finally give me results and I know your workouts will

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

    One word: BRUTAL. It was my second time doing this wo. but my times and reps got so much better while using a 9 kg kettlebell instead of 2 kg. About the changes, I think they’ll be great. Can’t wait to have my own bodyrock profile! :) I’ll miss seeing Zuzka in the workouts but I think that Jess is a wonderful choice, strong nice and feminine. You deserve a break and as long as you’re having coffee talks and share your yummy recepies I’m content ;)

  • Cindy

    I did much better this time so I am happy with my progress.
    Part1 & 4
    SB Squat (10pounds) R 14-14-14-12 (12-12-12-9)
    Plank push up 11-10-10-8 (9-6-7-6)
    SB Squat L 15-14-14-12 (12-12-10-8)
    Part 2 & 5 6 and 7 minutes (gives me a mental boost)
    Part 3 &6
    SB Mini squat R 28-28-28-28 (22-23-24-23)
    Super girl push up 8-6-6-6 ((6-5-6-5)
    SB Mini squat L 29-28-28-28 (22-21-22-20)
    Super girl squat 7-6-7-6 (6-5-6-6)
    I wanted to do skipping or running after this workout but my body was in need of a shower.
    Thank you Z&F!

  • MariaBjørgJepsen

    Okay guys, 3rd attempt with this killer :)

    I did beat some of my scores from July 13th ( ):

    Part 1 & 4:
    SB Squat, R: 19-17-20-18  (17,5-16-19-17).
    Plank Push-up: 13-12,5-13-12  (12-11-11-10).
    SB Squat, L: 19-17-17-16  (16-16-17-17,5).
    Plank Push-up: 12-12-12-12  (11-11-10-10).

    Part 2 & 5: 02:01 + ? (thought I pushed the botton hard enough, ugh!)

    Part 3 & 6:
    SB Mini Squat, R: 48-45-47-41  (38-36-40-38.
    Super Girl Push-up: 12-11-11-10  (10,5-10-12-9).
    SB Mini Squat, L: 46-41-43-45  (36-36-38-38).
    Super Girl Push-up: 11-10-10,5-10 (10-10-10-10).

    Have a blast of a weekend, BodyRockers :)

    Love, Maria

    • Vivi

      I would love so much you become a host to see you doing your workouts !! Your score are so amesome each time  !!
      I think I gonna do this one tomorrow.
      For me today Set fire & Burpee fusion…after 2 rest days…:(
      I think like you I gonna go to the gymm too. Because too much rest day for me in a week….but not for fitness, more for “musculation”.
      How many time do you go to the gym in a week you ? Any plan for this week end?
      Me father’s birthday this evening. ;) I earn my champagne lol !!

      • MariaBjørgJepsen

        Hello darling :) Yes, you did beat some of my scores, which is awesome!!! I love going to the gym to use the machines and free weights. I lift as heavy as I can, since that is the most effective BOTH for women and men. Bodyrock is the BEST, but it can still not keep me as lean, tight and muscular as hard strenght training can give me. I go there only 1-2 times a week for 1-2 hours, but I push very hard, so that’s enough,. You have to get used to being very sore in the morning, when you get out of bed, after a hard round in the gym, ha ha. That makes Bodyrock a bit harder to perform, because of the muscle soreness! But I love it :) My twinsister and I celebrated our 25-.years birthday with a big family brunch this Sunday, which was awesome. Otherwise I went to town for dinner and to the movies. NICE weeekend, but too short, ha ha. Did you have a great party for daddy?
        Love, Maria

    • Vivi

      It’s strange I didn’t beat you ??!! lol ! One day perhaps :p ! Awesome score  with 15kg I suppose !

  • tee

    hi sarah,  there was a girl who posted pregnancy posts.  she did a series of three(?)  I thik she also had a website to go to.  her name was bodyrocker kate – team canada first posted under bodyrockers on dec 16/ 10  and the website she referred to was http://alifeswork-fitnessforlife.blogspot.com   check it out!

  • Anonymous

    10/21/2011
    I love this workout.  If someone told me last February (pre-bodyrock) that I’d do 125 pushups in 1 workout I probably would have said something like, “Are you F-ing kidding me?!” Well, that’s how many I did today in this workout….& I’m not kidding. :)  

    Part 1/4
    20# Dumbbell squat, RT 10 11 / 11 10  (-1 from July)
    Plank jump PU 7 6.5 / 5.5 6(3knees)  (-3.5)
    20# DB squat LT 12 11 / 10 9  (+2)
    Plank Jump PU 7 6 / 6 5  (-2)

    Part 2/5
    3:42 / 4:25  (15 sec faster & 4 sec faster)

    Part 3/6
    20# Mini Wide Squat RT 25 22 / 29 24  (-13)
    Supergirl PU 6 6 / 6.5 6 (+ 0.5)
    20# Mini Wide Squat LT 27 28 / 28 25  (+4)
    Supergirl PU 6.5 6 / 6 7  (+1.5)

    I did better in some areas, but not others.  Lately I’ve noticed I can go much lower in my squats, so I attribute some of my lower squat scores to focusing on form.

    Followed with 3 rounds of 4 min 10/20 sec  skipping.

    I am so grateful for this website & look forward to the changes.  In the last few days I was shocked by some of the demand for details of your personal life, as well as some of the negative comments directed at Jess.  I hope that this community continues to be supportive of you too without asking more than you give us (for free) as well as any of it’s members who step up to host.   Thanks for everything that you both do.

     

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I am now at one of the most satisfying places ever in the day–post workout, still cooling off but able to sit down and type out my scores right outside my apartment in the cool Northern California air.  AAAAAHHHHH….

    I have done this twice before and I kind of killed my scores this time!  I was so happy!  The only thing I did NOT kill at was the mini squats–it’s because I used to do them in extremely small movements, but this time I tried to do them like Zuzana does them: still a small bounce, but up and down enough that you REALLY feel it.

    Using my 35lb sandbag (it’s an “ugly” sandbag, LOL):
    1.
    sb squat R: 12-11; 12-9
    plank jump push up: 9-10; 9-7
    sb squat L: 12-11; 10-10
    plank jump push up: 9-9; -7

    2.
    2:52; 3:34

    3. 
    sb mini squat R: 27-28; 28-22
    supergirl push up: 9-9; 9-7
    sb mini squat L: 25-23; 26-21
    supergirl push up: 9-8; 8-7

    And a burpee for Erin!  Thanks Z, F and everybody for everything.  I really, really needed this workout and this community tonight. :)

  • ZoeRocker

    I did this one before work this morning and it nearly killed me. Maybe it was the obscene hour that I did it at, but probably just the brutality of the routine itself:P This is the 3rd time doing this workout and I managed to beat my PB, yay!!

    TODAY                                        JULY14th                FEBRUARY 3rd   
    Part 1                                          Part 1                     Part 1
    1. SB squat (R)- 11,10,11,8           10,9,10,8                 8,6,8,7                 
    2. Plank Jump PU- 11,10,9,8         9,9,9,8                    8,7,8,5
    3. SB squat (L)- 11,10,9,8             10,9,9,9                   6,6,5,7
    4. Plank Jump PU- 12,9,8,8           9,9,7,6                    8,7,6,6

    Part 2                                            Part 2                    Part 2
    2:53 and 3:17                                 3:34 and 3:30         4:52 and 4:14

    Part 3                                            Part 3                    Part 3
    1. SB Mini Squat(R)- 28,25,27,24     25,22,25,22           19,16,22,20
    2. Super Girl PU- 7,6,7,6                 7,7,7,6                   6.5,6,7,6
    3. SB Mini Squat- 27,25,26,25         24,20,24,21            16,19,19,18   
    4.Super Girl PU- 7,6,7,6                  7,7,6,6                   6,5,6,6

    I’m going to send you guys a second application to be a bodyrock.tv host because I want to do myself proper justice. This site is amazing and it is only going to get better and better. You guys are doing an incredible job!!!! Thank you from the bottom of my heart!

  • Bodyrocker_Audra

    Lookin good Kris!  With that killer body it wouldn’t hurt to submit an email for the next Bodyrock host :)

  • Leilany

    This was an awesome way to start a weekend! Hope you guys had as much fun as I did….even though I’m officially wore out! My Scores:round 1Sandbag Squat (right shoulder) – 11 reps, 7 repsPlank Jump Push Up – 8 reps, 8 repsSandbag Squat (left shoulder) – 10 reps, 8 repsPlank Jump Push Up – 6 reps, 7 repsTime Challenge: 3 minutes 45 secondsSandbag Mini Squats (right shoulder) – 29 reps, 32 repsSuper Girl Push Ups – 7 reps, 5 repsSandbag Mini Squats (left shoulder) – 30 reps, 28 repsSuper Girl Push Ups – 5 reps, 5 repsround 2Sandbag Squat (right shoulder) – 10 reps, 8 repsPlank Jump Push Up – 6 reps, 5 repsSandbag Squat (left shoulder) – 9 reps, 7 repsPlank Jump Push Up – 7 reps, 6 repsTime Challenge: 3 minutes 47 secondsSandbag Mini Squats (right shoulder) – 30 reps, 31 repsSuper Girl Push Ups – 7 reps, 6 repsSandbag Mini Squats (left shoulder) – 33 reps, 31 repsSuper Girl Push Ups – 7 reps, 6 reps

  • Sarah G

    Aw thanks, I got all warm and fuzzy inside seeing how many people agreed! ^.^ Haha <3

  • Anonymous

    Davor??from Croatia??’I mean it is not common name in other parts of the world??Are you  new here?

  • Anonymous

    Personally, I love change.  I’m excited to be working out with new people leading the way.  It will be good to see fellow bodyrockers in this role – I look forward to seeing that mere mortals can reach the same heights as Zuzana!

    I really left everything on the floor today and beat my PB!

    my scores for today (old):

    SB Squat R 12-13-13-11 (old 12-11-12-11)
    Plank Jump Pushup 12-12-13-9 (9-10-10-10)
    SB Squat L 12-13-13-11 (11-12-12-12)
    Plank Jump Pushup 12-12-13-9 (10-10-9-9)

    pt 2 2:25/2:02 (2:52/2:50)

    SB Mini Squat R 33-32-34-33 (27-28-31-30)
    Super(person) Pushup 13-12-13-11 (10-9-9-6)
    SB Mini Squat L 32-34-31-32 (28-28-28-33)
    Super(person) Pushup 14-12-12-10 (9-8-9-10)

    15kg sandbag (13kg)

    I love this one!  Thank you!

    • MariaBjørgJepsen

      Killer scores!!! Unbelieveable high, wow :) Great work!!!

  • Anonymous

    Thanks Francine!! :) I appreciate you saying that!

  • Anonymous

    Thanks Francine!! :) I appreciate you saying that!

  • Annie_B

    Thank you so much for this post Freddy & Zuzka :) It cames just right in time. People who are worried now should feel relieved  :D  

    You have all my support :)  Zuzka deserves a break guys. For the past couple years she has been devoting time and effort into this amazing community, now it’s time for US Bodyrockers to give back to her and Freddy :)

  • Anonymous

    Yes!! We are keeping all the workouts up:)

  • http://pulse.yahoo.com/_NMKL6B7XJW5WYOLOYBWLANDP3A AmazonianKeltic

    I’m very happy about the upcoming changes and the changes you guys are making for a lot of people. I’ve been periodically coming to check the site and I have to say I’m very happy about the way you guys have evolved throughout the time, since the site been running. If anything you guys are very inspirational and the way you present yourselves is incredible. You can tell how both of you are very passionate about what you do and the support that you give each other. I especially love how your workouts don’t take much out of the time of the day to get fit, which is very important it reminds me that there are no excuses to not do them. Props for the changes. BodyRock FTW! 

  • Janessa Reimer

    i can actually do this workout now! i will take it easy tho, but am super excited! I am also super excited for all the changes that will happen here! it sounds amazing! Thank you guys for all that you do, it is very much appreciated!

  • Leilany

    Well said! Much love and I’m looking forward to all of these improvements!

  • helena p

    Zuska and Freddy,
    Thank you for all your hard work. I know I said before I didn´t like the idea but I support you guys and want to thank you for giving us all the chance to have free workouts and be part of this community. I´m going through some hard stuff right now and maybe that makes me see things in a very sentimental way. You guys are wonderful and as I said Bodyrock helps me heal each day, it frees my mind from my personal stuff for a while and makes me feel stronger and ready for the day and for that Í´ll always be grateful. So let´s embrace the new season of Bodyrock but I still expect to see Zuska a lot:) She´s a true inspiration.
    Much love!

  • Bodyrocker_Audra

    Wow, it seems I have missed a lot in the last couple of days.  Some of the things (ie, divorce, pregnancy) people come up with when they let fear wander into their minds.  I’ve been catching up and just want to say that I support Zuzana & Freddy 100%.  I also think Zuzana deserves a break guys and somethings gotta give right?  Jess is a great choice!   She looks amazing and I can’t wait to see what she has to offer :)   Although I am relieved and glad that Zuzana and Freddy aren’t going anywhere.  The sight with improvements will still be free and they are offering their followers a chance to be in the spotlight!  Whats not to love about these two kind, and amazingly generous people?

    • ZoeRocker

      I know! They are so amazing!

  • BodyRocker_Bonnie

    To me BodyRock is about life commitment, support and growth…both to ourselves and also to our incredible community.  So count me in for all of these changes, I think that they are exciting.  I trust Zuzana and Freddy 100% for the new ways they want to bring us to expand our commitment, support and growth.  And I also trust all of you too to help keep this site a place where I find positive on-going strength and encouragement.  Way to go to Jess for being ready to step up into this challenging new role. Can’t wait to have you kick my butt!  

    p.s., I’m also excited Z will have time for more coffee talks, I really love those and now we will have more time for more topics.  It gives us a different opportunity to be able to chat amongst ourselves about so many important things beyond our workout scores (a little deeper “core work”). 

  • http://www.pure2raw.com Pure2raw twins

    how exciting! cannot wait to see what it looks like and yes this is one of the best communities to be apart of! so happy to be apart of it

  • Anonymous

    As I said in a previous post, change is good :) . Thank you for clearing that out, I know it’s not easy to share your life with thousands of strangers and still be able to keep some privacy.
    I am looking forward to use those new features, they sound really exciting.

    Also, having bodyrockers hosting is just a fantastic way of showing how well this type of exercising works ! All those bodyrockers will be the living and jumping proof :) . May I make a kind suggestion; please allow some guys to share their enthusiasm as well and host some workouts and don’t let age be a choosing criteria ( that goes for both men and women, I mean don’t select just the younger ones ). I am soooo looking forward to see some moms/dads and even grandparents. That’s just going to show that bodyrocking is for EVERYBODY and it works for everybody. And for that matter, from my point of view, they don’t necessarily have to look all ripped, but demonstrate some strength and willingness to better themselves and to live healthy lives. We’re all role-models for each other :) .

    Zuzana, I totally get you with the cooking hobby. Though I am vegetarian and I only cook vegetarian stuff  (and I am on a gluten free diet too) , I really enjoy cooking/baking for others mostly ( because of the gluten) but for me too. I have such a good feeling when I cook/prepare food ( for others especially) and though I am not so artistic in presenting the final result, it tastes great ( I am not bragging , really :D ). 
     
    Freddy, I hope you’re all better now. I said it many times and I say it again, don’t be shy to jump in front of the camera once in a while. This way Zuzana can sharpen her filming skills :D .

    Good luck with everything ! I will be watching you, no matter the changes and let you know what I think about it . Thank you for your dedication !

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

    Photos- wow! Zuzka, you’re more beautiful and more beautiful all time!

  • Anonymous

    Great post! Zuzka and Freddy – you always have my support und love!! I love you guys so much :) you both are my inspiration, my heroes!!!

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

    I am soo excited about all these new changes:D I love this new aproach! You have all my support and positive energy!:D

    For the workout:
    I did this one yesterday, and today the sexy supremacy workout. I can’t figure out which one was harder.. they were both killer!:D

    Part 1.
    Squat 12-8-10-10
    Squat 11-10-9-10 (round 2)
    Plank jump push up 5-5-5-5
    Plank jump push up 5-5-5-4 (round 2

    Part 2.
    time: 5:02:30
    time: 4:58:58 (round 2)

    Part 3:
    mini squat: 23-28-28-28
    mini squat: 26-29-29-30 (round 2)
    super girl push up: 6-6-5-5
    super girl push up: 6-5-5-5 (round 2)

    i feel it was less hard then last time i did it (around June) i think i really improved in strenght! Last time my arms hurted so much i needed to use modification at the end, and now i did everything without modifications:D So im really proud of my progress.

    I still feel i can use a lot of progress in my pendulums , i cant get my legs that high up as Zuzka does, my body doesnt bend that way haha , anyone else got that problem aswell? or tips?

  • Samantha R

    I’m excited to see Jess take centre stage – good on her, I think I would be bricking it big time, I hope all the Bodyrockers are behind her and giving her support.  

    I enjoyed this workout more second time round:

    Part 1

    SB Squats: 11, 11, 11, 11, 12, 11, 11, 11
    Plank Jump Push: 8, 8, 8, 8, 8, 8, 7, 7

    Part 2: 2:57 & 2:57     –   what are the chances of this???!!!!  Mental.

    Part 3: 

    Mini Squat 12k SB: 325, 25, 24, 20, 25, 25, 24, 23
    S Girl Push: 7, 6, 6, 6, 7, 6, 5, 6

    Sx

  • Samantha R

    I’m excited to see Jess take centre stage – good on her, I think I would be bricking it big time, I hope all the Bodyrockers are behind her and giving her support.  

    I enjoyed this workout more second time round:

    Part 1

    SB Squats: 11, 11, 11, 11, 12, 11, 11, 11
    Plank Jump Push: 8, 8, 8, 8, 8, 8, 7, 7

    Part 2: 2:57 & 2:57     –   what are the chances of this???!!!!  Mental.

    Part 3: 

    Mini Squat 12k SB: 325, 25, 24, 20, 25, 25, 24, 23
    S Girl Push: 7, 6, 6, 6, 7, 6, 5, 6

    Sx

  • Kirry_kaatje

    Oops. I have noticed that  I did 10 sets of part 2.. No wonder I’m floored. o,O
    Also. I have a low squat rep: I’m trying to squat really well, so every squat takes me some time, so eventually I can go a little faster with perfect form and weight. It’s a learning proces after all. :D

    Overal I improved my old score a tiny bit, but not on all fronts, but thats not weird after a 2 week break and it being my 2nd workout since. 

    Part 1 :
    1 – 6, 4, 5, 5   / 6, 4, 5, 4
    2 – 5, 4, 5, 5   / 4, 5, 4, 4 (not too good for my standard)

    Part 2:
    10 sets : 9: 32 / 10 min. 

    Part 3:
    1 – 24, 19, 24, 21 / 24, 15, 16, 17
    2 – 7, 6, 7, 6  / 6, 5, 5, 6

  • Anonymous

    Hi Zuzi & Fred
    I have finish this workout and you shoud say that this one  is for the stronges one like the military act.Special after I watch the workout video and you are sweting like ??But I did have go and after finish  fist 3 patrs I was unsure to do the other circle again but as good Bodyrockr I did and here are my score.
    prat 1)R.shoulder11,10,12,11,L.shoulder10,10,11,11,Plank jump push up 9,7,7,8,8,6,7,7
    part 2)1st.4:13, 2nd 3:43
    part 3)mini squats:28,26,25,26,26,27,25,25,Super girl push up;8,7,7,7,8,7,7,6
    Then I did 10R10/20 sec skipping 8) I have more mind power now then ever before.
    And last but not least one BURPEE for ERIN. 8)
    Thank you and have nice day
    PS:I hope you find good bodyrocker who will help you.I know not all bodyrocker like this idea but people don’t like changes in generel.

  • Anonymous

    Hi everyone!!
    I just finished this workout and I could swim in my own sweat xD lol
    I did this workout before on 14july but I made the intervals wrong, so I’m not goig to post it. I will just post the time challenges.
    Here are my scores:

    sandbag squat (R): 10-10 / 11-11
    plank jump push ups: 8-7 / 8-8
    sandbag squat (L): 10-10 /9-11
    plank jump push up: 8-8 / 7-8

    Time challenge: 4m24s (14july: 5m46s) / 3m51s (14july: 5m23s)

    sandbag minisquat (R): 29-28 / 28-26
    supergirl push up: 7-7 / 7-7
    sandbag minisquat (L): 28-28 / 25-28
    supergirl push ups: 7-7 / 7-7

    I agree with all the changes that are going to happen in this site!!!!! I love this community and Zuzka&Freddy! You rock!! I can’t wait to see what’s coming new!!! =)

    Keep bpdyrocking everyone!!!!!!!!

  • Anonymous

    It is not that we don’t support you or we are complaining…we all just expressed out feeling..we are used to have Zuzana in our homes every day, her face become something that push us, it is almost like she is really here, drinking coffee with us, in out homes…and we were a little bit sad not to see her every day, with all that she means to us!!!!
    But of course, that dose not mean that we don’t like Jess, or that we wont be doing our workouts,or something…

    kisses to you all….and two special ones for Z & F this time!

  • Anonymous

    Okay, first I’m not going to start singing no Kumbaya!  Been there and done that long before either of you were event thoughts in your parents minds! :-)

    Instead I suggest we all (adults only) go with this!

    Sak Noel – Loca People (Uncensored) OFFICIAL VIDEO
    http://www.youtube.com/watch?v=vZLd81IHGQw&feature=related

    –Chris

  • Anonymous

    First of all thanks for clearing thing up. Last night after reading some of the comments on the latest coffee talk, someone was saying Z & F was or might be separating, i was really worried i know it sounds crazy but hadn’t sleep good. You guys are a part of my life and wish you both all the happiness in the world.
    Can’t wait to see the new upgrades and Jess’s first workout.. Only few days…

    Have a wonderful day all.

  • Dominika_CZ

    I think it’s a great idea :-) I’m excited for other Bodyrockers who are brave enough to step in :-) Zuzka definitely deserves a break. You guys are super great :-) )) yey

  • J

    Hey guys! Super excited for the new stuff! Excited for you guys! I’m sticking with you no matter what! I love body rocking!!
    Just did this one tonight..I skipped the roll in the time challenge but I’m wondering if I was doing it wrong or if the roll really does add that much more time to it. I see that i finished both rounds faster than I thought I would. I hope I did it right. Anyways here are my scores..

    squat L:13/13 round 2: 15/13
    plank jump push ups: 8/7/8/8 round2: 9/9/9/8
    squat R: 13/13 round 2: 14/14
    time challenge w/o roll(im bodyrocking on a tile floor) 2:30 round2: 2:39
    mini squat 25/27/28/28/ round2: 26/26/27/28
    super girls 7/8/8/8 round2: 8/8/8/8

  • Anonymous

    so many things going through my brain right now! lol
    1) Can’t wait to see what Jess can bring to the table :) the more the merrier
    2) Zuzana definitely deserves a break (and PS you look great!)
    3) Thank you both, Zuz and Freddy for giving us all that you have! I know you hear it a lot, but we all appreciate it :)

  • ZoeRocker

    YAY!!! Great news guys! I can’t wait to have a profile:) Zuzana you look incredible in these new pictures! You look much leaner than you do in the video here. Whatever you are doing with your diet approach, it is certainly working. I can’t wait to see how the site expands and see Jess leading the routines. I love this community and everyone involved. It is truly inspiring. I hope I get to host someday!!

    • Vivi

      I had the same feeling that her diet should be very great !! Impressive Six pack !!

    • Vivi

      I had the same feeling that her diet should be very great !! Impressive Six pack !!

      • tee

        I thought maybe it was the flu she just had!  lol

  • Courtney

    Congratulations, Bodyrocker Jess! I’m really looking forward to watching your workouts.

    I’m also extremely excited about more recipes! I’ve been struggling a lot with healthy vegetarian meals. I feel like I’m in a food rut. I have a few recipes I fall back on and that’s what I’ve been eating. It’s boring and I can’t take much more of it. I would love to see what Zuzana posts that might help me shake it up!

  • Anonymous

    My brother Sean might step in and giver a go again :)

    • tee

      that would be cool!

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

    Look forward to seeing the upgrades. You two are very serious creatives, it’s a pleasure to be in your company. All the changes you are constantly making is very inspiring in itself. You two are a great reminder that all we have to do is try. Just look at how far you’ve come in three short years. Fear not. Change is good. Thrilled to be along for the ride and happy to be of assistance should the need arise.

    “It takes a lot of courage to release the familiar and seemingly secure, to embrace the new.  But there is no real security in what is no longer meaningful.  There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.”  Alan Cohen

  • Dmhgo

    Thanks for the assurance!  I was (still am, a little) discouraged at the loss of Zuzanna’s unique and wonderful personality leading the workouts and will miss the dynamic interaction between her and Freddy.  But I see what Freddy’s saying and wish them and Jess and all other future hosts the best.  That said, PLEASE keep all of the older workout posts available so that we can refer back to them as well.  :)

    • Anonymous

      All of the older workouts will always be on the site :)

      • Carla

        Thank you! What a relief :)

  • Carla

    If you are making changes in the site, please don’t delete the old workouts, because I don´t have the strength for the new workouts, so I’m using the old ones. Maybe in the future I will be ready to do it (I feel I’m getting better).

    • Anonymous

      I don’t think they would do that!!! Because we go back to older routines and compare the scores (just like today’s workout)!  ;)

  • Sarah G

    Phew, I’m glad you guys cleared eveything up :)

    I love the new idea for one, and I think Zuzana needs some more time for herself! She’s recording videos almost everyday.. doing her makeup, breaking down the workout, taking pictures, sweating in front of the camera, and sharing so much of her and Freddy’s life with us – that’s a HUGE commitment! No wonder after a few years of doing this they decided to let someone else step in and take the load sometimes!

    Isn’t Bodyrocking all about being healthy and positive? This will allow Freddy and Zuzana to be just that, and, as others have highlighted, see some new figures sweating it out. I’m sure we can take away something from every new Bodyrocker we see, and be encouraged as well as inspired by their genuine efforts :)

    • Anonymous

      Thanks for the support. It means so much to us!

    • Anonymous

      That’s also what I think!! =)

    • Anonymous

      That’s also what I think!! =)

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

      I totally I agree.  That’s part of taking care of yourself.  Freddy and Zuzana deserve time for themselves too.

  • Voyant001

    love you

  • Debbie L

    I wish that someday we live in the same country (or near!) and I could be a host too!!! :D

  • Anonymous

    Do any of you guys had the thought that Zuzana might be or wanna be pregnant? xD

    • Anonymous

      Seriously Im not pregnant :)

      • Anonymous

        I’m not pregnant either :)

        • ZoeRocker

          HAHAHAHA!!! Thats good!

        • Dominika_CZ

          Definitely made me laugh now, which is great as it’s 8am here in Prague and I’m at work :-) )))

  • Anonymous

    I cant tell you how excited I am about the new site!!! I have so much to share and am excited to me even more inspired!! Yay!! All my support and love!
    -Freida

  • ivan

    awesome!!!

  • Gwyn

    Hot damn!  Thanks Freddy and Zuzka for this update.  I look forward to the new site and all that it will offer and I will be sure to support BodyRocker Jess and anyone else that steps up to do a video for this site.  As long as the strong foundation of kick ass workouts stays in place, I’m good to go as a BodyRocker for life:)  

  • http://www.facebook.com/joshua.busse1 Joshua Busse

    Anyway we can make this community even better than it already is, is always a good thing! Gonna be hitting this workout in the morning. Zuzana, enjoy your break you deserve it. Jess, congratulations and YOU CAN DO IT! It will be good to see other bodyrockers stepping in front of the camera besides the occasional burpees everywhere!

  • Brooke Watkins

    I absolutely love this website and I love Zuzana and Freddy! They inspire me so much. I will say that I haven’t been religiously doing this everyday, but everytime I come here and watch a video it definitely motivates me which is what happened today. Time to share my scores. I hope to one get my fiance to do these workouts with me. But, I think watching me do these workouts it motivates him to do something…lol he did do pushes and some arm work earlier. Anyway, here are my scores…

    Part 1: 
    Round 1: w/ 10lb weight
    10, 4.5, 9, 5, 9, 4.5, 8, 4 
    Round 2: No weight
    11, 6, 11, 6, 10, 6, 11, 6

    Part 2: Time Challenge
    Round 1: 3:53
    Round 2: 3:12

    Part 3:
    Round 1: w/ 10lb weight
    18, 5, 16, 4.5, 13, 5, 13, 5
    Round 2: No weight
    20, 7, 20.5, 6, 15, 6, 16, 6

    It was hard to do Round 2 but I did it! I feel amazing! Thank you again Zuzana and Freddy! I will now do a a burpee for Erin also! I burned 370 calories.

    P.S. so excited for the new bodyrocker profiles! Can’t wait!!!! 

  • Alvely

    Thanks for this!!! It makes me feel better.

  • http://twitter.com/ivabambi Iva S.

    As always-I am looking forward to see the new stuff. Stay innovative!