I recognize this living room ;)

I wonder if Sean is in love with torture, he seems to create workouts, that are on the closer side of un-doable, which is why you see the “I can’t face”.  His intervals are longer which means if you don’t pace yourself you will burn out before the timer beeps.  The longer the interval the more slow and controlled the movement, the shorter the interval, the quicker the push.

I am looking forward to this torture by Sean tomorrow.  Wowzers.  Sean’s the bomb-diggity.  

Zuzka, where can I buy your shoes? I love them!

Freddy you are so funny on the “blowin it up” video!! I like how you tease your “little” bro. I would do the same thing ;)~  It’s great that you two are working on the site together. It seems like so much fun!

I was curious too to see the difference between the way Sean looked the last time we saw him training with Zuzana and the way he looks now, so I searched those old videos. He really must have worked hard, the change is spectacular!
Are bodyrock exercises the only ones Sean is doing ?

Hi Amanda,

I used to use dumbbells instead of a sandbag–usually one 30lb dumbbell, but it would sometimes hurt me and give me bruises, or just be awkward in general. I have to say, once I finally made myself a sandbag (bought a 60lb bag of pea gravel, put it in a contractor bag and duct-taped the crap out of it), I felt a lot of the ab benefits I hadn’t felt before. however, you could try maybe a backpack full of water bottles or something–I think for the ab bonus exercise it would be more beneficial to have something more sandbag-like, though that isn’t true of all sandbag exercises.

Hope that helps somewhat!

actually sean only explained the dip he added and then the three exercises that he added on to the workout at the end.   zuzana explained the workout as she had made it.

Zuzka, don’t you have some friends, or neighbors, or co-workers in LA that could lend you a hand to do some videos ? It seems you’re staying alone. I’m sure there are lot of bodyrockers in LA, why don’t you ask them to come help you ? I miss you, I want to see you do the workouts. You could chose someone, meet somewhere, try to record a video, be it a workout, or a recipe, or a coffee talk… or you could go behind the camera and videotape the bodyrocker doing the workout :-) Why not try to do one video a week for example, to start with !? You’re still in the breakdown period but you should not stay by yourself all the time, you have to meet people, and Bodyrockers are here for you, you know !?

Just a few days to go!
keep on voting for Zuzka!
http://www.fitnessgurls.com/gurls/physique2011/#pd_a_5609100

Wow, the “extra coverage” killed me at the end :)
My score for today:
1) Sumo Squat + Knee Up (9kg sandbag): 21-20-18
2) Dive Bombers: 5-5-5 (all proper form which I am proud of even though I just did 15)
3) Step Up L (9kg sandbag, on a couch): 16-14-14
4) Step Up R (9kg sandbag, on a couch): 16-15-14
5) Knee Raises (no dips): 18-17-16 (I could have done more..)

My score for bonus part:
1) 2 Pulse Squat + Sandbag “thing”: 10 reps
2) Burpees: 6 reps only
3) Knee Hugs: 18 reps only
I had no idea I will be that exhausted from the workout, that my bonus part numbers will not really be super high :) Killer :)
And also step ups on a couch (thanks Bodyrocker_Kathy for suggestion!) are also pretty good for a balance! 
Thanks guys for another fun workout!!! 
(Jess soon, possibly???) :)

Done IT!!!! where is you scores Sean???!!!! Thanks for this day to All of you!!KISS:***

1)31,30,26 (6kg sandbag)
2)14,14,12 (proper form)
3)left-23,22,19 (6kg sandbag)
4)right-22,19,18 (6 kg sandbag)
5)23,24,23 (2 chairs)

Bonus-11,18,23
I’m preparing to be a Host….hahahaha:)))))
Who more is come up with scores????only me and Nina CZ??
Good to hear that Erin is getting better!!!It really works!!So one Burpee for Erin,F,Z,S,J :****

PS:where is Jess???

I love that Zuzka breaks down the exercises with variations, thank you.

Yay! did my second new generation bodyrock today before the football training for the boys…. feels good to do 15 mins intense workout and enjoy the rest of the day – smug button well and truly pressed ;-) woo woo – looking forward to more of the same – achievable with modifications for on old fitness trainer like me !  You should of heard the grunting of me and my girls in the gym last week for Seans Sexy First Session…..we laughed and workout together – one day I’ll share you a video of us 3 x 40′s somethings rocking it! xxx  Love your work guys – if you were my boys i’d be so PROUD of you both and Zuzka and Jess! xx

ehehehh It’s really funny having Sean here. I’m smiling, almost laughing, writing this :))))))
It’s so gooooood when the sweat burns our eyes isn’t it?  

me tooo! :))

You know, I was actually looking at the mechanics of it… Is there something Zuzana does differently than Sean or is it just different levels of flexibility ? Like for instance the way you put your feet on the floor; tippy-toes or flat feet. The tippy-toes allows you to go a bit deeper and it’s actually more challenging. I agree it’s one of the harder exercises, it works a lot of muscles :). And also I think Zuzana arches her back more ( again I think it’s a matter of flexibility ).
Sean does a great job though. He’s in super shape too. I am sure he’s improved since last time he was here.

Just finished.  Used 30 lb SB for all SB exercises

1/ Sumo squat/knee up 28-26-27
2/ Dive Bombers 18-15-18
3/ Left step up onto chair 17-18-18
4/ Right step up    17-18-18
5/ Knee raises 15 doing the dip/knee raise – 27 just knee raise – 6 dip/knee raise 15 knee raise

“bonus” round
1/ SB pulse/around the world 11
2/ burpee 9
3/ butterfly 21

finished with 7 minute 10/20 high knee skip….now off to work

As you boys would say, im completely gassed out after this workout!!!  haha

Cant wait to do all this new workouts!! havent worked out for 4 days, because my stomach has been sick, im so desperated and bored! I would love to start working out tommorrow but i think ill have to wait till monday :( , i need to listen to by body not my mind. 

This workout looks sick! Step ups are killers!! 

Hi,guys,I ‘ve just did this workout,here are my reps:
Sumo squat knee up-22 22 24
Dive bombers-18 19 20
Step up-  left-13 16 15  right-14 16 17
Knee raises-33 33 33
+ a burpee for Erin,Zuzka,Freddy and all of the people i love so much:)
Thank you guys!
Good night  to everyone!

Sean, Great workout and I love those bonus or finishers exercises!
!-26-27-27
2 6–6-6
3 16-16-15 R
4 16-16-15
5 16-16-15 (modification for this one)
Part2
Sandbag squat (11 pounds) 22
Burpee 10
Abs 20
I did 1 Healing Burpee for Erin and 4 Grateful Burpee for Zuzana, Freddy and Sean

that was a killer :) *yeeah* and thanks for the bonus :) that was a really extra burn :))

My scores:
1. Sumo Squat Knee up w/ SB (11kg): 24 23 24
2. Dive Bombers: 10 11 9
3. Step up (on a couch) – L w/ SB (11kg): 17 17 18
4. Step up (on a couch) – R w SB (11kg): 17 17 17
5. Knee Raises on DS: 19 21 21

Bonus:
1. 2 Squat pulses w/SB (11kg) + SB rotation: 9
2. Burpees: 10
3. Knee hug: 22

+ Burpees for Erin, Zuzka, Freddy, Sean and Jess!!!

Sean, you are great in front of the camera :) love it!

Nice weekend to all bodyrockers :))

35 lbs sand bag
26 22 23
17 14 12 
16 20 22 ( I have only low step stool)
14 21 22
17 18 18 (dip with 1 foot help)

81/2  12  30

5b’s 4 E
5b’s 4 F&Z
5b’s 4 S&J
thank you guys

freddy said it was 45 lbs

Love the “bonus round”!  Great idea!

My scores for today:
sb sumo squat w/knee up (35#):  27-26-25
dive bombers: 14-14-12+2 from knees
step up L:  18-16-17
step up R:  16-16-16
dips w/knee raise:  12-8+4 w/1 leg assist-8+4 w/1 leg assist

bonus round:
squat pulse/round the world:  14
burpees:  12
double crunch:  20

I am really enjoying the variation with BR hosts.  Besides the community feeling and the support we get from this site, it seems to me that everyone here is just a normal person and the different BR hosts just reinforce that.  We are all brothers/sisters/parents/children, etc.  No egos, just bodyrockers.  I like to see someone who is “just like me” sweating it out, gasping for air and having to take the little breaks we all need sometimes.  This isn’t supposed to be easy.

It bothers me that people would say “I don’t like this person or that person”.  I am really impressed by anyone who auditions, let alone someone like Jess who actually got to be a host!  Be proud of these people for reaching for their goals and having the guts to step up.  Congratulations to all of you!

Get fit, have fun and enjoy being a part of something extraordinary.  That’s good enough for me.

Just my two cents.

Chris

While I was watching the video, I asked my 4 year old son if he was going to work out to get big and strong like Sean. He said, “No! I am going to work out to get big and strong like Zuzana!” Made me laugh! Thanks for the workout. Looks great!

Wow…it sounds like you’re doing great despite the health problems you’ve had ( which are VERY similar with mine, and I too chose for no surgery ). I guess, in the end, nobody can tell you what you can and can’t do :). One’s willpower combined with the right mindset does wonders indeed.
Good luck to you and your sister ! It’s great to read these real experiences , gives me such motivation ! Thanks for sharing Fitnessnut ! ( love your name :) this is such a good thing to be nuts about ).

I like the change. In fact i think Sean is awesome.
 I find comfort in the fact that a big muscle bound kid has a hard time doing these workouts because although I’ve been at it for a year they still kick my old bum.
Keep rockin Sean! I’m rooting for you!

PS: hang in there Erin–although my burpees aren’t very good I still remember one for you.

I love how Sean is in the videos. Keep bodyrocking it like you are, you even helped me convince my husband to try a workotu with me. Bodyrocking was always a non-gender specific thing to me but my husband would never try it and I think it was becuase as amazing as Zuzka is some of the exercises like Dive Bombers look more femine to me, but anyways thanks Sean!  Also my husband would like to know if all Sean does is bodyrock or if you do weights on the side. Thanks again. Love you in the videos! 

hey! I thought you guys would find this funny! I was reading a “fitness” magazine that told ladies to not over train your hamstrings or quads because you might build too much muscle and they will get bigger.  This is the worst information I have ever heard of! Instead they want you to do a million reps with air as your resistance! ugh…no wonder so many young people are starving themselves and doing waaaay to much mindless cardio :(

Hi guys,
I just wanted to ask what happened to the T-shirt design contest and do we have a winner? :)

i like this workout!! my socres:
1: 24,22,20
2: 7, (from here I did it from my knees like Sean), 9 10
3: 16,17,19
4: 17,18,19
5: ( i don’t have dip station so I did knee raises from the floor), 16,15,16

thanks!! I am waiting an other recipe! I did Garlic meet balls and chicken in ginger carrot Sauce, both were delicious, but last one, we found it fantastic because this is our firt time that we taste coconut milk! and it was great the miz of flavors!, finally I found coconut milk in a supermarket here, I think that it is the one that have that in my city ahaha, see you!

Wow… shaun looks like he’s really Fighting to complete the workout ! somethimes I feel like that too… ‘specially when Im tired after a long day… That’s a big motivation & very inspiring !!! excellent job for not giving up !!!!!!!!!!!!!!!

FREDDY IT’S YOUR TURN NOW !!! LOL :D

<3 BR Beth

This was great. Did it yesterday, just didn’t have time to post. Don’t think my scores are that great, but with sweat dripping in my eyes as well I can honestly say I gave it my best.

Sumo Squat and Knee Raise with Sandbag (30lb): 29, 24, 24
Dive Bombers: 9, 8, 9 (need to work on these, do well going down, but have a real tough time with the reverse movement)
Step Ups (very high chair) with Sandbag (30 lb) Left: 14, 12, 11
Step Ups (very high chair) with Sandbag (30 lb) Right: 11, 11, 13
Dip (assisted with one foot) and Knee Raise: 11, 11, 10

Bonus
2 Pulse Squat with Sandbag (30lb) and Rotation: 9.5
Burpees: 9
“Butterfly” Knee Hugs: 21

Thanks as always for another great workout.

Part 1
1/ 14-11-10
2/ 10-9-7,5
3/ 11-8-7
4/ 11-11-7
5/ 10-16-14

Part 2  (3min)
1/ 2 Mini Squats+3 Swings : 5
2/ Burpees : 8
3/ Knee hugs : 7
+20min Row Machine

*with 16kg Kettlebell

:)

I think it was dirty bit encore.  you’ll have to search it!

I think they meant the new profile areas etc.

Hah perhaps my childhood experience has left some residual talent?
As long as you try on a regular basis, you WILL get better. Even in a week.

For a while I was skipping every day, but that really took a toll on my knees.

Hi there,

I just did 250 reps with Jess and my time is 16:44, I did the first ex.combo with knee raises, and I did sandbag swings with both hands…
after that I did 10 minutes of interval skipping, I have to work on my cardio shape…

kisses to you all

Hi Fitnessnut,
In the spring of last year I had these pains in my left knee and both shoulders, for which I saw an orthopedic doctor ( who told me that my joints were too flexible and my muscles weren’t tight enough to hold the joints and tendons in place, so the tendons would rub over the wrong places and get irritated and inflamed ) and I did like 3 months of physical therapy. At first, I thought the orthopedic doctor was making jokes, because I was in so much pain that I was limping and I could barely drive because of the shoulder pains, or pick up something above my head. I left his office in disbelief, because he was the Nth doctor I saw for these pains, he was supposed to be one of the best doctors in the area, and he tells me I am just too flexible and my muscles are not toned. Hee hee…and I was kind of ” what is he saying I am not toned ? I go to the gym every day….”, and I was, taking some aerobic classes and working out on the machines. And it makes me laugh now, because all that stuff didn’t do much for me compared with the benefits I got since I started working out with bodyrock.

Ok, I am getting long here… I did the 3 months physical therapy, which helped A LOT. I finally was free of pain and able to walk and do everything without being limited by the pain. In August 2010 I started the bodyrock workouts. A little bit everyday, squats, lunges, girl push-ups, pistols with support and so on… I was NOT  doing any of the jumping exercises. I bodyrocked for months without doing any jumps. My muscles became hard like rocks ( REALLY ) and I have been pain-free since ( Thank God ! ). If I let too many days passing by, without having a workout or doing some squats, lunges, push-ups, I feel the pain creeping in, and man, am I motivated to workout !!! I also teach a few aerobic classes every week, but that’s just fun cardio for me. My stamina improved tremendously since body rocking, I go through these classes and apart from being drenched, I am not tired at all.

The reason I said my health issues were very similar with yours, was that one of the doctors I saw mumbled something about arthroscopy for rotator cuff injury and that was NOT  what I had in mind at all. I also have a tumor in my right abdominal wall muscle, which based on the symptoms it is endometriosis. VERY painful. There are days in the month when I don’t exercise because of that pain. I will not have surgery for it, I made up my mind for that. I will keep working out and focus on being healthy. The surgery would cut out a portion of the muscle and I don;t want that. This tumor was firstly diagnosed in 2008. I usually am not able to do crunches or exercises that target abdominal muscles only ( I can do planks, mountain climbers, the pain is bearable with these ), BUT that’s not a reason for me not to exercise. Actually, since bodyrocking, my pain interval decreased from 2-3 weeks to 1-2 weeks per month, so that’s absolutely great for me.

So yes….for me bodyrocking is a healing experience, it gave me a new life. Bodyrock is the prescription nobody gave me, but worked wonders. So for this I am forever grateful to Zuzana and Freddy. I learnt and learn a lot about the human body and about my own body here. Nowdays I sometimes put together my own workouts to target my weak zones ( I sit a lot :( ). Every time I see a story like yours, it just gives me more strength and more motivation, and it makes me believe even more that  I am doing the right thing. 

This is my bodyrock story :). It’s all in our minds, in our dreams and our determination to become something, to do something, to get something. I have been watching Zuzana since February 2010 and I was hoping that one day I would be able to do push ups and jumps tucks and all those super-woman exercises she was doing. Today I can. It took me many months of consistent work, but it all paid off :).
 
If Zuzana and Freddy read this message; I thank you two from the bottom of my heart for the inspiration and the positive changes you brought in my life. You two changed my world into a better place. Be blessed and keep rocking !

Instead of finishing feeling good my mom’s continuous complaining from the kitchen throughout the whole thing just made me annoyed… 

Anywho:

1. 24  27  30
2. 10  13  13
3. 19  12  16
4. 17  18  18
5. 14  15  14

Not sure how much my “sandbag” weighs, I just stuff things in until it’s heavy enough.

1. Sumo Squat Knee 26,27,25
2 .Dive Bombers 8,9,9(some on the knee)
3. Step Up Leg Lift Right 15,14,16
4. Step Up Leg Lift Left 13,14,15
5. Knee Raises Dips 16,18,20

Love and happiness always..

I used a 30 lb db for the squats and step ups :)
Sumos- 15 17 15
Bombers- 8 8 7
Step up R- 10 13 10
Step up L- 13 14 15
KneeRaises- 6 13 15

Bonus-
10- squats
7-burpees
15- atomics 

Loved it, thanks! <3

Hi everybody!
This is my score:
1) Sumo Squat Knee Up with Sandbag (My sandbag=25 Kg): 20,17,25
2) Dive Bombers: 11,8,11
3) Step Up (with 5 kg)- Left Leg: 14,15,15
4) Step Up ( “     ”  ” )- Right Leg: 14,15,15
5) Push triceps & Knee Raises: 10,11,13
 Thanks and have a nice day!!!! 

Wow, TOW HOURS? That’s insane. Were you trying to skip away from something?

Ps, you’re right about the shoes, I need new ones. What do you wear?

Hey Gwyn!  My coffee is like diesel fuel…! But after this experience I’ve actually started to eat in the early AM now before working out.  I guess I always thought I might hurl if I did, but I’ve found that a piece of PB toast stays perfectly put if I give it at least an hour.  And I never turn down eating PB, so I am thrilled to have this discovery :) I do think it is making a difference, so bring on the toast.   I am going down to see my twin sister in Sparta, WI this weekend (11/11/11) and I was wishing there was some way I could eek out extra time to get down to Madison to say hello! but it is going to be a quick family visit.  But we are not that far away and I’d love to make that happen sometime.  I have tried to turn her on to BodyRock but she said “there’s no way I’m going to be throwing around some big crazy ball, no way.”  She wants to work out in the gym with me…I think I will just bring my big crazy ball and show her what 12 minutes can do. 
 

Hi Analine,

I think Sean used a 45# bag.  I was more or less talking not just to you but everyone who would read the comment.  The Ultimate Sandbag has the outer shell and two inner bags they hold the sand.  A person can just buy the outer shell and use heavy garbage bags if they want to save some money.  But, I think the inner bags are worth the money.  Sand, rocks, rice or whatever you put in it…all over your house is a nightmare to clean up!  :-)

–Chris

Thank you Fitnessnut :). 
I don’t remember exactly how the orthopedic doctor said it, but the bottom line was that my muscles were not toned enough to keep in place my too flexible joints. Funny diagnostic but now I believe him :). For the shoulders I used to do ( and still do ) rubber bands extensions ( you know those pilates/yoga rubber bands )- they help, and the push ups helped me a lot.
I heard about Louise Hay :). Thank you for recommending her book to me.That’s really nice of you ! I happen to believe that everything has its roots in our minds and that we can achieve great health and great results by changing our thoughts for the better. 
I made a decision a few months ago, that I will focus on being healthy and on positive aspects of life. Moaning and whining is not for me and it gets me nowhere. If I want a change I have to be proactive. And things are getting better. :)
You got a supporter in me :). You are doing great and you will keep rocking and show your pains who the boss is :).

Completed 11/8

Rd 1:  22, 11, 17, 17, 17Rd 2:  21,12,16,16,20Rd 3:  22,12,16,17,19AWESOME WORKOUT!!  Sean did a great job!!!

Good luck with your weekend clinic – that’s huge! I am looking forward to getting back to WI. I will be back down again at the end of March to celebrate our b-day together so maybe we can connect around then, that would be so much fun :) we’ll slap Brutus around.

Thank you, Fitnessnut ! I would love to keep in touch ! Wish you all the bests !

This workout was intense! i only used weight (3kg) for the step ups, except for the third round.

1. Sumo squat knee up (no weight) 25-24-24
2. Dive Bombers: 10-8-7
3. Step up Right: 29(3kg), 27 (3kg) , 28
4. Step up Left: 30(3kg) – 28 (3kg)- 28
5. Knee raise + dips: 6 dips and 10 knee raises – 5 dips and 12 knee raises – 3 dips and 20 knee raises (alternating between dips and knee raises obviously, when i couldnt do more, i just kept going with knee raises only) 

im gonna practice my chin ups/pull ups now. :D then some stretching and burpee for erin! 

Hi Analine, I seriously hope it’s clean! :-) –Chris

Woot!!!  I was tooootally feeling the party from last night today.  Went for a light 30 min run, then did this to exorcise the toxins from my body.  Ech!

35lb sandbag and 2 chairs for dip station.

sumo squat and knee up: 30-25-25
dive bombers: 12-11-10
step up L: 17-14-15
step up R: 17-15-13
knee raises: 21-23-26

Whew!  Hope everyone had a great Sunday. :)

hi,i just finished this workout,1)78×2)24×3)54x54x4)55x and extra 3min…………………….love it petra london

1/5/12
I had to stay inside for my workout tonight, which meant no jumping.  I did this instead of the day 3 of 30 challenge.

~22# in bag
sumo squat + knee up,alt 22  18  19 (-10.5)
dive bombers 11  9  9(2k)  (+2, 2 more full than previous)
sb step-up LT 15  13  17*  (+4)
sb step-up 15  14  18* (+4)
hkr + dip  15.5  13.5  13  (=.  no touchdown 1st 3 reps each round.)

I didn’t beat my previous scores, but I worked hard & got sweaty.  

Bonus (different than what’s posted) 10/50

ugi bicycle 41 (each switch = 1 rep)
knee pushups, elbows closer 15
santana plank + hold  14

I move a little slower when I workout at home because I try to land softly/quietly on my feet.