Nov 4 2011

Set Fire to Your Abs Workout

Hi BodyRockers,

Freddy here :) Todays workout is made up of some basic exercises but after just 1 round of pushing at his max effort, Sean was gassed out and dripping sweat. We always say that the most important thing to focus on when you are training with us is form, and that is because we care about you guys staying injury free and getting in the best sweat that you can during our daily practice together. The very next thing we want for you to focus on  - right next door in fact is INTENSITY – and thats where all BodyRockers want to live :) You are not here to exercise for 15 minutes – you are here to BodyRock! Anyone can exercise… not everyone ROCKS their mind, body and soul, finds the edge of their strength and pushes beyond to expand their whole sense of well being. Push at your max and live for 15 minutes a day on the edge of your personal greatness :) When you tap this source it will be available to you whenever you need it in all the different areas of your life.

Enjoy your training,

Freddy

Workout Breakdown

Time: 15min.Workout Type: Interval trainingExercises: 5
  • Sumo Squat Knee Up50 sec.interval
  • Dive Bombers 50sec.interval
  • Step Up - Left leg50sec.interval
  • Step Up - Right leg50sec.interval
  • Knee Raises50sec.interval

Get your gear for this workout here:

Instructions:

Set your Interval Timer for 15 rounds of 10/50 seconds intervals. You will go 3 times through a circuit of 5 exercises – you have 50 second interval for each exercise and 10 seconds of rest in between. Your goal is to complete as many reps of each exercise as possible.

Check out the workout breakdown to see the exercises in the circuit and the equipment that you’ll need for this workout. I went over each exercise, proper form and easier variations for beginners in the workout video above.

Please do a Burpee for Erin as always after your workout – by the way she is getting better and better already!!! I am so happy for this great news :)

Also give your love and support to Sean for leading us through today’s workout.

Best,

Zuzka.

comments


Around The Web
  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    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.

  • Anonymous

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

  • Anonymous

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

  • lUcY

    uf! after a long time without training :( my score was:
    -24.21.21
    -9.8.8
    -13.12.11
    -13.12.11
    -22.22.22

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

    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. :)

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

    my first expierence was terrible too)))) i was damning everything around me more than skipping)))) but the day before yesterday i did a workout that contained 4 sets of one leg skipping 60 reps each leg and i was astonished by myself… amazing results. so now i think of a challenge – interval skipping every day – 15 minutes)))

  • Anonymous

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

  • Bodyrocker_Steph

    11/8/11
    Sumo squat knee up 27,26,24 (had to drop the sandbag towards the end)
    Dive bombers 10,10.5,11 (had to drop to my knees)
    Step up L leg 17,15,15
    Step up R leg 16,15,14
    Knee raises 24,22,20

    11/11/11
    I did this workout again today!
    28,25,24
    10,10,10.5
    16,15,14
    16,16,15
    22,18,17

  • http://aphrodiitee.deviantart.com/ Isidora

    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! 

  • http://incrediblelightness.tumblr.com Incrediblelightness

        Sumo Squat Knee Up50 sec.interval 19/21/14

        Dive Bombers 50sec.interval 7/5/6
     
        Step Up – Left leg  50sec.interval 18/18/14

        Step Up – Right leg 50sec.interval 20/16/17

        Knee Raises 50sec.interval 15/15/13

  • Anonymous

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

  • tee

    anyone else’s shoulders sore from those around the worlds? lol

  • BodyRocker_Bonnie

    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.

  • Danica

    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!!!

  • Danica

    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!!!

  • Ricky 29

    finished! happy! :-)

  • Anonymous

    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 :) .

  • tee

    I almost forgot to post my scores!  I really “enjoyed?” this workout! 

    my sandbag (duffel, gym) has 20lbs of playsand in it.  my step was about 8 inch high stool (I’m really short so its still pretty high!  ha ha!)  knee raises off a high bar stool

    sumo squat knee up – 25, 16, 19 (I lost time going from high stool to write reps to trying to pick up bag)
    dive bombers – 7, 5, 5,  (I would not go to modification!  ouch!)
    step up L – 16, 17, 16
    step up R – 17, 16, 15
    knee raises – 15, 14, 16 (Oh no dip, no dip station!)

    bonus coverage!
    2 bounce squat with around the world – 8 or 9  (I had trouble going to the right!)
    burpee - 7
    v-sit up – 12

    and of course burpee for erin & one for anyone else needing good vibes!

  • Anonymous

    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

  • ZoeRocker

    I am a bit behind on the workouts this week as I was away for the weekend and was super busy. I just did this one after work today. It was awesome. Here are my scores:

    1. Sumo squat/knee up- 26,23,22
    2. Dive bombers- 12,10,9
    3. Step up w/SB (L)- 16,13,14
    4. Step up w/SB (R)- 16,14,14
    5. Knee Raises- 23,22,23

    + Bonus “coverage” Haha!! What???
    1. SB suat pulse and swingy thing- 10
    2. Burpees- 12
    3. Knee hugs- 19

    + 3 burpees. One for Erin, one for Zuz and one for Freddy! My love goes out to each of you in this time of transition and hardship :)

    I have been doing “power” lifting at the gym for the last week and I must say, it is making a difference in my workout performance big time! In the last year, it has taken me up to this point to get my head around these workouts not “killing” me. I used to think they were SO HARD!!! Not that they are not, because they are extremely intense. Only now I do not procrastinate. I am actually excited to work out! Even if I am tired, bodyrocking has become a necessity for me. I no longer have to talk my self into it. This power lifting is a new challenge for me and I am having to get my head around going to the gym again. It may not last, we’ll see. Once I get there it goes by fast, but it’s the whole, getting myself out the door and biking there that takes up my whole morning, BOO!!! That’s what I love about bodyrocking so much is that it takes no time at all!!  At this point though, I am enjoying it, and it is really improving my overall body composition and functional strength. These workouts seem “easier” because of it. My max effort is much stronger than before. I also know that it is definitely these workouts that have made me feel so much stronger and better overall. Mind, body, and spirit. I feel fantastic and I have Zuzka and Freddy to thank. Because of them (and my determination to change myself) I am a completely different person than I was one year ago. Just thought I’d share that. I still can’t belive what a wonderful place this is to visit each day. It is my little bubble of “feel good time” away from the daily grind. Love you guys, and thank you SO MUCH!!!!!!

  • BodyRocker_Bonnie

    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. 
     

  • Charlie D.

    Thanks for another great workout, like always.

  • Anonymous

    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?

  • Annalise

    Sumo Squat: 26, 28, 25
    Dive Bombers: 6, 7, 2
    Step Up: 12, 12, 10
    Step up R: 13, 12, 12
    Knee Raises: 21, 21

    Thanks, Annalise

  • Dakkotah

    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!!!! 

  • Anonymous

    I count them sometimes, but mostly I just try for max intensity. I can’t go at my max if I am counting.

  • http://www.facebook.com/people/Lenett-Kendall/100001864842079 Lenett Kendall

    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

  • Annebel Wind

    Hi guys, Did this one today. Was sick for the last 3 days.. But I feel much better, and seem to have a lot of energie :D

    I do not see your scores.. :(   I will share mine:
    Sumo squat and knee up: 20, 16, 18
    Dive bombers: 8,7, 7
    Step up – left leg: 9, 10, 9
    Step up -right leg: 12, 10, 10
    Knee raises (lying down): 16, 14, 14

    Bonus exercises:
    sandbag combo: 6
    burpees: 7
    Knee hugs: 20

    Thanx guys..

  • V.I.G.

    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..

  • Lvette #1

    Hi bodyrockers,

    Please remember to vote for Zuzana for physique of the year 2011 at http://www.fitnessgurls.com/gurls/physique2011/

    You can vote every  hour if you so please. I think all bodyrockers vote once for sure. The deadline is November 16th.
    Thanks.

    • Elizabeth

      Voted again! :)

  • Lvette #1

    If you have a cell phone, there is an app you can download. The gymboss is the only equipment I brought since starting bodyrock and it was worth the investment.

  • tee

    I bet you could!

  • tee

    I bet you could!

  • tee

    I think its so great that you do these with your class!  Do you actually do it with them or just lead them through it?

  • tee

    I think its so great that you do these with your class!  Do you actually do it with them or just lead them through it?

  • Annie_B

    I’ve just get rid off a cold. Fortunately, it wasn’t bad..only sore throat and head ache for couple days. I’m back to BR with Sean’s kick butt workout!! I used 32 lbs. barbell today. For Step Up, I used a ladder in 1st round then had to switch to a stool in the last 2 rounds because the ladder was too wobbly. I sstill got a great workout and sweat dripping down my nose like crazy :) Here’re my scores ;
    Sumo Squats &Knee Up(32 lbs.bar) 29,25,23Dive Bombers : 14,11,11Barbell Step Up (L): 18,24,24Barbell Step Up(R) : 18,24,26Knee Raises & Tricep Dip Combo : 5 reg+6 leg assisted, 26,24…the last 2 rounds only knee raises. Bonus round 10 secs/50 secs. Barbell Front Squat Pulses & Shoulder Presses : 15Burpees: 13Knee Hugs : 30 + Healing burpees for Erin and 15 mins skipping.I’m officially dead lol *_* Thank you so much Zuzka,Freddy and Sean :) Looking forward to more brutal from you.

  • Belakitten

    No I was not ashamed, I was actually hurt.

  • Jenn

    I’ve decided that I don’t need the extra challenge of the sandbag yet, and that focusing on perfect form has been increasing the challenge enough for now.  I’ve made it a habit now to film myself so I can always review my form.
    Here are my scores:
    Sumo Squat Knee Up: 26, 23, 24Dive Bombers: 8, 9, 9 (starting on toes, switching to knees after tiring)Step Up – Left leg: 17, 17, 16Step Up – Right leg: 16, 18, 16Knee Raises: 21, 21, 17

    The step ups were challenging because I could only put weight on the corners of my old breaking/rotting chair.

    Bonus Exercises:
    Mini Squats (b/c no sandbag): 66
    Burpees: 7
    Knee Hug: 22

    I started adding 20 minutes of interval skipping on days that I miss running or biking.  It feels great to finish 20 minutes of skipping.  I sort of meditate during the work intervals- it makes the skipping session feel almost relaxing.

    • Jenn

      Oops!  I can’t edit my scores.  The numbers are right- they are just hard to read mashed together like that.

  • Anonymous

    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.

  • Anonymous

    Scores!!
    25,25,24
    13,13,12
    13,12,11
    12,13,12
    25,29,30

    Bonus:

    20 side crunches
    20 Pushups + 1 Burpee for Erin
    6miles on the Elliptical 

  • Courtney

    I planned on doing this workout yesterday, but I had to take the day off because I got sick. So I did it this morning instead. Here are my scores:

    30/29/30
    8.5/5, 3*/5, 3.5*
    17/19/19
    19/19/20
    23/22/24
    *Beginner mod

    Bonus:
    9
    9
    22

    • Courtney

      Oh, I forgot to mention that I used my 20lb sandbag (so excited to have finally gotten one!) and I did not do the dips before the knee raises.

  • Bodyrocker_Audra

    I’m behind on the workouts but I’m still Bodyrockin’ :)   I had to change the swing-around to a shoulder press because I thought it would be too much stress on my rotator cuffs to swing my barbell around. It weighs 35lbs.  

    SumoSquat/KneeUp:  26/25/23
    Divebombers:  13/11/10
    StepUp(L):  20/15/15
    StepUp(R):  19/15/15
    Knee Raise:  25/24/23 (no dip station)

    3 min Bonus round:
    Press&2PulseSquat: 12
    Burpees:  11
    Butterflies:  28

    +healing burpees for Erin =D

    As always great workout!  I love these 15 minuters! =D 

    • tee

      I would have loved to see you swinging that barbell around and taking out everything and everyone in the room around you!  ha ha!

      • Bodyrocker_Audra

        I can just picture it! lol  I think if I did swing it, I’d be goin’ down with it too haha!

  • Anonymous

    Hee hee…I know, I have little kids :) . You should see me, I sound like 3 Thomas the train on top of each other :) )) AND grunting.

  • Anonymous

    Hee hee…I know, I have little kids :) . You should see me, I sound like 3 Thomas the train on top of each other :) )) AND grunting.

  • Anonymous

    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 !

    • Anonymous

      Holly…this is long ! I too have twins :) and I was diagnosed with the tumor 2 years after I had the C-section. Now…ha ha… this is scary similar :) .

  • KIMBERLAKE93

    WOW!  Great workout Sean!!!  I LUV how Freddy kept making fun of you for saying “Bonus COVERAGE”….bahahahahaha…..hysterical.
    I started with 5 daily burpees then hit this one up:
    Sumo Squat Knee Up= 26/23/20
    Dive Bombers= 17/12/13
    Step Up L Leg= 14/15/17
    Step Up R Leg= 17/16/19
    Knee Raises (on Pull Up bar not dip station)= 18/16/15
    “BONUS COVERAGE”….LOLOLOLOLOL!
    SB Pulse, Wrap Around= 9 OMG…wish y’all could be a fly on the wall during this one!!  I’m using a gym back full of rocks/rice/weights so it definitely wasn’t as graceful as Sean was with the real Sandbag.  I kept getting my head caught…..hilarious.  
    Burpees= 8 (I was gassed!)
    Abs (“Fly like a butterfly, sting like a bee!”)= 20

    Have a fantastic day, BodyRockers!!!
    CHEERS!  :)

  • Anonymous

    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

  • Lvette #1

    Kimmie, I glad to hear you finally got off you butt :-) The trick now is to stay off it…for at least 15 minutes 6 day per week. Congratulations on become a bodyrocker.

    Woot! Woot!! for trying.

  • Anonymous

    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.

  • Lvette #1

    1. 26-21-20 (22lb bag)
    2. 10-9-8
    3. 19-18-19 (22lb bag)
    4. 16-17-17 (22lb bag )
    5. 17-17-11 (no dips just leg raises)

    BONUS: I took a 1min break before starting the bonus rounds.
    1. 19 (22lb bag)
    2. 9
    3. 15

  • irreverend

    this was great!! After a 2km jog to warm up:

    sumo: 35, 34, 31
    dive bombers: 9, 11,9
    step up l 21, 23, 24
    step up r 20, 23, 24
    knee raises (no dip) 18, 21, 19

    bonus coverage exercises
    sandbag (I just did a regular squat) 21
    burpee 10
    crunch: 23

    I enjoyed the bit of sibling repartee on this vid, I loved the workout! And I remain grateful for this site and all it has done for me. I have been wondering if Jess will be coming back but Sean is great  and my thanks to F and Z for keeping this going when they could easily have given up at such a tough time in their lives.

    Keep on rockin!

    • Lvette #1

      My sentiment as well.

  • Fabienne

    I like Sean!!! Just sayin. :)

  • Lyutik

    Go Sean! I like that we got different hosts here! Maybe some day I could challenge my self and host one of exercises too)))

  • Jace Daley

    its more than just a site, to me anyway. These people have a place in my life, in my heart.

  • Anonymous

    Hi Analine Johnson,

    What another person uses in thier sandbag should only be a guideline.  If you were just starting out training you might only use 15 or 20 pounds in the bag and get a really good workout.  I have about 50 pounds in mine, but if I’m doing something new or possibly a source of injury I will slip one of the inner bags out of the Sandbag to make it much lighter.

    –Chris

  • Lisa

    I wasn’t going to workout tonight, but as always, after going on Body Rock, I get motivated! Great workout today, guys, and awesome job Sean! My scores today:

    Sumo Squat Knee Up (20lb sandbag): 22, 22, 21
    Dive Bombers: 11, 8, 8
    Step Up – L: 18, 18, 18
    Step Up – R: 19, 19, 18
    Knee Raises – 25, 24, 23
    No modifications…
    Now I can enjoy the rest of my evening guilt free!

  • Anonymous

    You can also do dumbbell/water bottle/book bag rows instead of reverse pushups.  

  • Anonymous

    Skipping is very hard for me as well. It is a constant challange not to trip lol. Just keep at it, you will get better :)

  • Anonymous

    This was a killer workout! I am loving the way you guys are keeping zuzka on the videos. I am not sure how I would continue the workouts without seeing her ;) Thanks guys for this great site. Here are my scores:
    Sumo Squat Knee Up (with 25 pound sandbag) 32, 30, 30
    Dive Bombers: 12, 13, 15
    Step Up – Left leg: 20, 20, 21
    Step Up – Right leg: 20, 20, 20
    Knee Raises: 18, 16, 22

  • tee

    I guess they had posted workouts for us to do for the rest of the week, but freddy & sean managed to get this one up

  • tee

    I think they meant the new profile areas etc.

    • Anonymous

      I’m not sure, but I thought they said something about new possible profile uploads for bodyrockers…

      • tee

        I’m sure its coming soon,  they just have to deal with their new lives a little!

    • Anonymous

      Hi Tee,
       
      Yes, I think Itwin is talking about the new areas and this stuff takes time.  Bugs need to be ironed out before it’s public launched. People need to be patience and just be happy when it arrives.

      It’s like the Tee-Shirt contest.  Zuzka and Freddy are learning to live apart and this alone is hard.  Give them a little time and a little space.

      –Chris

  • tee

    do leg raises off the floor,  if you want to do dips as well,  you could do them off the edge of your couch.  or a chair.  step ups, you could use a stair?

  • tee

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

  • Anonymous

    :)

  • Anonymous

    :)

  • Anonymous

    Hi there,
    so I am back from my short but nice trip,now is around 1 after midnight, and I am checking the workout that I will do tomorrow morning…it will be 250 reps with Jess,I missed it last week…
    So good night to you all, or good morning if you are on the other part of the world…

    kiss

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

    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

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

    I did this yesterday.  I kept hearing Freddy in my head saying “keep going don’t stop”, then Zuzana would chime in with “don’t stop” and then I would hear Bob Harper saying “Push harder”.  It really kept me going. I’m not going to post my scores today…mostly because I’m feeling lazy.  But I am proud to say I did the dip (assisted) with the knee raise an then I did the bonus round too.  I feel great.  I love Body Rock.  I’m so glad I found you 10 months ago!

  • Anonymous

    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.

  • J

    Hey guys! I did this one this morning and… well it wasn’t my best one but here are my scores anyways! 
    Sumo squat and knee raise:27/27/28
    Dive bombers: 11/11/14
    step ups left: 15/15/18
    step ups right: 14/13/18
    knee raises with mod. dip:14/16/17
    bonus coverage :)  
    double pulse squat & round the world sandbag: 9
    burpees: 8
    butterfly crunches: 25
    So I did the step ups on a super high chair…which wasn’t ideal I squeezed out every rep! But my question to you guys is what are you using for homemade sandbags?? I used one of the re-usable shopping bags with free weights in it but I found that every time I put it up on my back it was impossible to do with out it slamming down! Ouch! I feel like it slowed me down :(  
    I don’t have the cash just yet for a real sandbag (maybe for a christmas present!) so I’m looking for some suggestions. Thanks Guys!!
    Great work out as usual!!

  • ۞ BodyRocker ♥ Beth ۞

    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

  • GoustiFruit

    It felt shorter than I thought :-p

    [P1]
    Sumo Squat Knee Up: 30 – 29 – 31
    Dive Bombers: 13.5 – 11 – 12.5
    Step Up – Left Leg: 17 – 18 – 17
    Step Up – Right Leg: 17 – 18 – 17
    Knee Raises: 12 (all regulars) – 11 (first 8 regulars then mod’ed) – 11 (first 6 regulars then mod’ed)

    [P2]
    2 Pulse Squat: 11.5
    Burpees: 13
    Knee Hugs: 25

  • mag

    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!

  • Anonymous

    I just bought some pipes, did the measuring and sketching and had a mechanic weld the pipes together and paint them. My dip station looks like the one on the picture, except it has additional pipe across at the bottom for the push ups. I love it, it’s so versatile, it’s amazing addition for the training. 

    • GoustiFruit

      I’d like to see that !?

    • Anonymous

      Hi Lattara,

      It would be nice to see your sketches and a picture of the finished product.  A muffler shop could easily bend, cut and weld together a dip station for someone.

      –Chris

  • Anonymous

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

  • MariaBjørgJepsen

    Thanks for another great killer, Zuzie, Freddy and Mr. Bodyrock Trainer, ha ha :)
    I used my 15 kilo sandbag and the step ups were…. rough!!!! I did hanging knee raises.

    My scores:
    1. Sumo Squat & Knee Up: 42-35-37.
    2. Dive Bombers: 15-15-16.
    3. Step Up, Left: 28-25-27.
    4. Step Up, Right: 34-35-35 (much stronger leg!)
    5. Hanging Knee Raises: 35-30-30.

    After this one I did “Dirty Bit”.

    Enjoy your Sunday, Bodyrockers!!!

    Love, Maria

    • GoustiFruit

      I’m no believer, but I pray for the day you’ll be host on bodyrock.tv ;-)

      • Anonymous

        OMG…yes,yes Maria as a host!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

        • MariaBjørgJepsen

          If I can pick YOU as my personal assistent, darling, ha ha :)

          • Anonymous

            It’s a deal…I would be the funny one behind the camera with all the cheering and crazy comments…I would be your personal Freddy…hahahahahha ..  :))))

            • MariaBjørgJepsen

              Haha ha haaaaa….. AWESOME idea!!! :) “Push IIIT!!!” “C’mon, one more” :)

              • Anonymous

                hahahahah…I was thinking of you today…and here you are..kiss

      • MariaBjørgJepsen

        Awww, Gousti, That comment just made my heart beat faster with joy. THANK YOU so much. I am truly grateful for having motivating friends like you to turn to every single day. That makes me push SO hard!!!! I believe I would be very, very shy in front of the camera, but I guess it’s just in the beginning :) It could be the greatest opportunity ever, though!

        • GoustiFruit

          And I’m grateful that we have a few beasts like you to motivate us: when I see your scores, I know I have a lot of room for improvement, and that makes me push harder :-D Although it’s also intimidating because even when I push like crazy and can think “I am the King of the World”, I then read your scores and it goes to “Oh, at least nobody can beat me in my home” :-p That’s why I tend not to read others scores before actually doing the workouts…
          I’m happy to see that you might be interested in hosting, if ever the opportunity goes… I’m sure you would do great… well on the performance side there is no question ;-) and you seem to be a very kind person, so on the personality side you should also fit perfectly  :-)

          • MariaBjørgJepsen

            You should be damn proud of pushing yourself as much as you already do – THAT, my friend, is true dedication :) I still can’t thank you enough for those kind, unique compliments, they really make me the happiest Bodyrocker on earth :) THANK YOU!!! You seem incredibly sweet and caring, too. We are so lucky to unite in this community!!!!
            Love, Maria

    • Anonymous

      Really, how do you move so quickly?? I always look for your scores & hope I match at least half of yours.    :)

      • MariaBjørgJepsen

        A deep heartfelt “thank you” for your sweet comment, Jess! You are wonderful :) Friends like you make me push even harder with every single workout!
        Love, Maria

  • Vivi

    Did this one this sunday.
    And my score is (with 10kg) :

    Part 1
    1/ 34.30.35
    2/ 15.13.13
    3/ 20.22.20
    4/ 20.20.21
    5/ 9.10.8 (I did like Sean with a dips : KILLER !!! HARDER THAN EVER !! OUCH)

    Part 2  (3min)
    1/ 2 pulses squat : 10
    2/ Burpees : 15
    3/ Knee hugs : 33

    • MariaBjørgJepsen

      NICE work, darling :) I also did it this morning! Together with ”Dirty Bit”. How do you like the gym?
      Love, Maria

      • Vivi

        I really like it ! And even if my body is most toned thanks to Zuzka’s workout, I noticed that I need to work a lot again ! My body is so in pian after the trainig! So I gonna go every day at luch time ;)

  • tee

    I was just watching this again, and it’s funny but how freddy edited it, it looks like sean only managed 2 burpees and 3 butterflies in the 50 seconds each!  lol

    can’t wait until tomorrow when we see jess and sean working out together!

    love ya guys!

  • tee

    I think they meant scores!  sean’s and zuzana’s

  • Anonymous

    Hey guys,

    Thanks for this amazing workout!
    My scores:
    Sumo squat knee up-22 22 24
    Dive bombers-18 19 20
    Step up-  left-13 16 15  right-14 16 17
    Knee raises-27 33 30

    Just wanted to aks you, when will be the new site up? The changes should have been up by the 1st November.. just curious..

    Have a great sunday BODYROCKERS!!!

  • tee

    you sound like a very level headed girl,  and I hope you meet your goals!  congratulations for starting!

  • Jazzy

    Sumo squat knee up ( 20lbs): 32,30,26

    Dive Bombers: 14,14,14

    Step up Left ( 20lbs): 19,16,15

    Step up Right (20lbs): 22,19,17

    Knee Raises ( no dip): 31,29,30

    BONUS: 
    2 Sanbag pulse squat and swing: 14

    Burpee: 11

    Butterfly crunch: 15

    Thank you very much for the torture :D

  • Anonymous

    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 :(

    • Anonymous

      Also, have you ever looked at the diet plans in those magazines?  It’s mostly processed, frozen garbage. 

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    My scores! What a great workout! Gotta fly tho! Thank you! :D
    25, 24, 23
    9, 10, 10
    19, 23, 23
    19, 26, 23
    18, 18, 18

  • Anonymous

    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! 

  • BodyRocker_Bonnie

    Sean, where’s your torture scores for youself?!  Did Z do this too? Freddy?  Just curious, it would be fun if you guys have a chance to post them.  I know you all are multitasking with a ton already, so thanks for everything :)   Loving the after-burn today.

  • Joshy

    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.

  • Joshy

    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.

  • Anonymous

    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 ).

  • Maygrrl

    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!

  • Maygrrl

    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!

  • Maygrrl

    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!

  • tee

    If you post here hopefully someone will be able to answer

    • tee

      oh and if you are new, sometimes there is a delay (for moderation)

  • tee

    good job!  12 minutes is way better than no minutes!  keep trying!

  • Anonymous

    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

    • ulla

      I’m with you on that. Couldn’t have said it better…
      (Not on the scores, though, I still have to do this one. Went swimming yesterday and decided to call it an active rest day :-) Maybe later today, though I’m very tempted by the dirty bit, too.)

  • Anonymous

    Great Job! Thanks a lot for sharing, very inspirational story!

  • tee

    freddy said it was 45 lbs

  • Anonymous

    11/5/11  Awesome workout!
    25# in bagSumo Squat Knee Ups 24.5  23  22
    Dive Bombers 9  9  8(4knees)
    Step Ups 
    LT  12  15  14
    RT  15  14  14
    Knee Raises + Dip 14   14  14

    SB Squat Pulse 7
    Burpees 8
    Knee Hugs 18

    Sarah G & Marisarb, you both said exactly what I was going to say today. I come to the site for the workouts & have always liked the positive, supportive community.  While that it still true overall, there have been more negative/petty critical comments lately.  I like to think that some of them are supposed to be funny, but that the humor it lost in text.  Everyone is entitled to an opinion, but maybe we should listen to our mother’s advise & say nothing unless its nice!   Freddy, Zuzana, Sean, & Jess are all working very hard to provide us free, butt-kicking workouts.  Thanks for all your hard work!  I love how this is evolving.  

  • Bohdanam

    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

  • Anonymous

    :) ) you are sweet, Nina! yeah, I think it´s an extra challenge! glad I could help!

  • Anonymous

    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 :) )

  • Ellavemia

    I REALLY need to get a dip station. At this point I’ve been doing pull ups or feet-elevated chair dips as substitutions in the workouts but a proper dip station is a worthy investment because I feel like I’m missing out on some great moves. I wanted to get a sandbag first, but using my dumbbells instead has worked out just fine since they adjust. After about a year of making substitutions, I think the dip station is the more important piece of equipment to purchase, provided you’ve got a kettlebell or some fine adjustable dumbbells like I have.

    Anyway, thanks to all of you for another great workout. I REALLY like the Freddy, Zuzana, Sean dynamic, and I know I’ll get used to other bodyrockers hosting too as more of them are introduced. I’m not bothered at all that Zuzka wants some time away from being the focus of every single workout. This site isn’t costing me a thing and it has taught me a lot. It doesn’t matter if is Zuzana was in her basement with blonde hair, on a rooftop, a beach, or in her hotel room as a brunette. It doesn’t matter if Jess is in a studio wearing Lululemon or if Sean is there sweating buckets topless. The workouts are awesome as long as someone fit and capable is performing them for us.

    This site already gives us much more than most by offfering videos in the first place. Loads of places just give static photos or written descriptions of the moves with no videos at all. We’ve gotten spoiled by the high quality production of bodyrock.tv but just because it has changed a bit doesn’t mean it has gotten worse. I think it’s a shame that people are critical, but that is expected. What is surprising is that people make up facts like “Freddy inherited bodyrock.tv in the split” and other strange, hurtful things. These are people, not just cardboard models for our pleasure. I hope we can keep that in mind when commenting. I think this site is top notch, no matter what, and I appreciate everything you guys have done for us.

    • tee

      I agree!

  • http://www.janetspreiter.com Janet

    5 mile hill run as warm up. 35.5 lb sandbag.
    sumos  22-17-16
    dive b  11-12-12
    step up L w sandbag 9-10-10
    step up R w sandbag 12-12-10
    knee rises on edge of picnic table  22-22-20

    Bonus: 
    sandbag double pulse/twirl 9
    explosive! burpees  11
    tucks 22

    liquification!

    It is really nice to see everyone pulling together and focusing in on the workouts and community spirit :) )

  • Anonymous

    I am not saying this in a negative way but everyone needs to chill out a little about the new bodyrock hosts. The main reason anyone comes to this site if for the workouts, the health and the positivity and support. I feel like some people are really getting hung up on the little changes. Lets all embrace the change and be supportive of the direction the site is moving in. We must remember this site is FREE and isnt ours and regardless of who is doing the workouts or what they are wearing, we are still  here to become healthy and learn and support :) any way just wanted to say that! I was a little concerned too but it seems everything is working out and its bringing new engery to the workouts :) where are everyones scores for this workout? :)

    • Sarah G

      Couldn’t have said it better myself. People are getting a little petty over things that really shouldn’t be that big of a deal. It’s refreshing to see someone who sees the big picture!

      • Mmghia

        It’s not that it’s a big deal but we were used to a certain standard, and now things are different.  We are trying to readjust to the new Bodyrock but it’s not always easy.  Just a little venting thats all.  

    • Anonymous

      SCORES! That’s what I’M talkin’ about!

      Sumo Squat & Knee Up: 28, 28, 28 (*25 lbs)
      Dive Bombers: 12, 12, 10
      Sandbag Step Up (L): 20, 22, 20 (*25 lbs)
      Sandbag Step Up (R): 21, 20, 20 (*25 lbs)
      Knee Raises (no elbow dip): 27, 28, 28

      BONUS
      2 Sandbag Pulse & Swing Around: 12
      Burpees: 11
      Knee Tuck Crunch: 22

      • Joshy

        You kicked my bum bum. I’m too embarrassed to post my scores. And I was dripping.

      • Joshy

        You kicked my bum bum. I’m too embarrassed to post my scores. And I was dripping.

        • Anonymous

          Joshy, dont say such things.
          POST them scores!
          Post ‘em with pride!

      • AmBoaksy

        O man…you kicked my a$$ too.  Good job!!!  My sandbag is about 18 lbs, but it’s bout time to add some more weight I think.  Nevertheless, I’m dripping sweat so it’s still doin the trick.  I dont have a dipstation so I do windmills on the floor instead and I included 3 rounds of Sean’s butterflies for a total workout time of 18 mins.

        My scores were:
        Sumo squat w Knee Up:  20/20/20
        Dive bombers: 11/11/10
        Step-up (left): 14/18/16
        Step-up (right): 16/16/16
        Windmills: 14/13/14
        Butterflies: 16/15/15

        Time to shower I think.  Thanks for the workout guys!!!

        • Anonymous

          Thanks, Am! I need to start keeping better track of weight, too.
          I say sandbag liberally, but what I really mean is 3 liters of olive oil, 5 L of detergent, and multiple cream of mushroom soups in a backpack!

          Zuzana slash Freddy, how often do you up your weight to keep your body from plateau-ing?
          Or other BodyRockers? Anyone?

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

            Hi, Leverlock! I think that your body must give you a hint that the weight you use must be up, when the ex you could hardly do with this weight is much easier to do. I started with 11 lbs then doubled this weight as I felt I needed to challenge myself. today I use 22 lbs weight and feel that it’s enough for me right now.
            My scores are:Sumo squat knee up – 17, 17, 16Dive bombers – 11, 9, 9Step up (left) – 15, 15, 14right – 15, 14, 15knee raises – 20, 25, 25bonus:double pulses and swing around – 16burpees – 16knee hugs – 31

  • Cindy

    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

  • Samanthina

    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!

  • Samanthina

    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!

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

    I did this workout today and I was suprised by pushing myself hard. Nice job Sean I enyojed and I feel amazing :) this is my score:

    1. 28/27/23
    2. 9,5/8/7,5
    3. 18/19/19
    4. 18/20/19
    5. 24/20/17 I did just knee raises as Zuzka showes in the video
    +3minutes
    1. 8 squats with pulses
    2. 8 burpees
    3. 14 butterflies

  • http://aphrodiitee.deviantart.com/ Isidora

    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!! 

  • Samantha R

    Hi everyone – hope you’re all having a good weekend.  I enjoyed this even though my cold is refusing to budge……six days off was enough for me thank you very much.

    1. Sumo Squat & Knee Raise with 12k SB: 27, 26, 25
    2. Dive Bombers (all full proper form): 13, 12, 10
    3. SB Step Up L: 18, 20, 20
    4. SB Step Up R: 19, 20, 21
    5. Dip (ass with one foot) & Knee Raise: 13, 14, 14

    1. Combo: 10
    2. Burpee: 13
    3. Fly Crunch: 25

    Loved it and love Sean, he’s a natural in front of the camera.  Sx

  • http://www.facebook.com/xkath Katherine Russell

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

  • debrocker in ottawa

    my scores – with 30 lb bag
    1. sumo – 31, 26, 25
    2. dive bombers  – 13, 13, 18
    3. step up left – 16, 16, 20 (sore knees!)
    4. step up right – 16, 12, 18
    5. knee raises w/dip (burn the triceps!!!!!) – 16, 12, 16
    bonus
    1. 2 pulse squat w/sandbag rotation – 9
    2. burpees – 13
    3 knee hugs – 22
    plus – 50 russian twists with med ball and 100 leg overs on dip bar

    • http://www.janetspreiter.com Janet

      very impressive!!

  • Anonymous

    Just finished this one and I’m wiped out! :)
    Here are my scores:
    1. Sumo squat knee raise (14kg barbell) 17, 14, 12
    2. Dive Bombers 10, 7, 7
    3. Step Up Left Leg 21, 21, 18
    4. Step Up Right Leg 18, 20, 20
    5. Dip & Knee Raise 9, 7, 9

    After having a cool down and done stretching I realised I totally forgot about the additional exercises! :) Ah well, I will do them after the next workout..
    Thanks again, BodyRock workouts are the best!

  • Kathpluswpj

    I LOVE how gassed Sean is because that shows how intense these 15 minute bodyrockin routines are!!  He is obviously in incredible shape and strong and amazing but still has to push push push to get through this.  And Freddy, love the verbal push and support in the background!!  Keep it up…so motivating!!

  • Gerrilee Schafer

    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

    • Gerrilee Schafer

      oh yeah, kinda combined the Sean/Zuzanna step ups….did it straight on with the SB on my back, but put both feet back on the ground each time

  • BodyRocker_Bonnie

    Hi BodyRockers.  Big star in my workout log for me today: I increased the weight in my sandbag from 22 to 30lbs and I couldn’t believe how good I felt using it.  And I also, for the first time, was able to do dive bombers with correct form.  A silly trick for me was to really think about my butt on the reverse movement – I imagined it being pulled up high like by a rope.  I always had a problem with the reverse movement until today.  Whatever works..!  .I did something similar with the step-ups – I imagined grabbing a rope with my free hand and pulling up as I stepped up, and somehow that made it seem easier. 

    I have to take note that I did eat breakfast about 1.5 hours before working out and that is probably the key thing that made me perform better today.  Usually I am running on just coffee before work M-F.  Hmmm.

    Thanks for a great workout Sean! Here’s my scores –
    Sumo Squat w/ Alt. Knee Ups:  20, 19, 17.5
    Dive Bombers: 7, 7, 6 (3 normal, 3 on knees)
    Step Up (L) 13, 13, 14 (chair, 17″ height)
    Step Up (R) 14, 14, 14
    Dip Station Killer Combo: 14.5, 13.5, 15 (used light toe touch for spotting on the dips)

    Part 2:
    Squat Pulses w/ SB Rounders – 10
    Burpees – 7.5
    Knee hugs - 23

    Did a burpee for Erin  (Zuzka, thank you for sharing that she is doing better!!).  Looking forward to the Saturday workout posted later today.  With rockin’ Jess?

    • Gerrilee Schafer

      Congrats on the weight increase and great scores   :-D

      • BodyRocker_Bonnie

        Thanks G! :)   I was reading your scores and I said out loud, dang that gal is strong!!

  • Anonymous

    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.

  • Alicia Valdes

    Wow! Nice to see Sean doing these work outs again. I can see he has made some significant progress. I mean, WOW. NICE BOD MAN! :D And yeah, I miss that house too. It was probably my fave place you guys lives. It’s so cute and cozy looking. I’ve always wanted a place like that up north (I love cold weather).   It’s my dream house. 

  • Diana Maçãs

    me tooo! :) )

  • Diana Maçãs

    No no! she said that she goes there twice a week. so I beliver We will see her, once or twice a week no?!

    We are waiting for more hosts yet :) )))

  • Diana Maçãs

    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?  

  • Anonymous

    SEAN is REALLY SHINING! Love-Love-Love this.

  • Rockingover40

    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

  • Anonymous

    Thanks! I thanked the other two BodyRockers before you wrote this so I wanted to make I paid you my thanks. I weigh 115 and I’m 5′ 4.5″ so how many calories so I be consuming? I workout 6 days out of the week (which wasn’t the case a small time ago, you can look at my comment to the other two BodyRockers and see why that was). I do realize I can’t lose all my fat. However there is fat covering my abdominal muscles, but thanks for your clarification :) .

  • Barbara

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

  • Anonymous

    Hi there (again)

    so my scores (I did an extra round of exercises but not bonus)

    1.sumo squat knee up sandbag                               28 29 27 26
    2.dive bombers                                                       11 11 10 9
    3. step up leg lift sandbag (leg down every time) left   19 16 14 13
    4. #         #        #                                       right      17 14 14 13
    5.knee raises (without dips)                                      23 21 21 17

    now, I will hit the shower and hit the road….
    have a great weekend!!!!!!

    kisses to you all

  • Daniela(Duovka)

    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???

  • Jill Hobbs

    Love the bonus exercises! And I love seeing Sean rock it out!

  • http://makavelina.mplicka.cz/ Nina_CZ

    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???) :)

    • Daniela(Duovka)

      well done:))))

    • Anonymous

      so couch after all??nice!

  • Anonymous

    Hi there,
    so I am packing for a short trip to most wonderful place..to see my best friend, who I didn’t see for months..
    But before I leave I have time to do this workout..will be back with scores..
    kisses to you all

  • Ricky 29

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

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

    Hi guys,
    Few days ago I was like ” I will not get use to Jess or anyone new doing what Zuzka was”,it was because I didn’t feel like pushed into the workout and I missed it.I was disappointed by that change and on the other side I was happy to see you at least showing proper form but still I was trying to understand your decisions and somehow get use to it. But today I change my mind and I really like to see Sean in front of the camera, he pushes us into it and do more for our body, he is really bodyrocking. Thank you Sean, Freddy and Zuzka :)

    P.S.: I have one question for Zuzka : why did you say you don’t have time to do them in front of the camere , when you still do them and also still have time for us to show proper form, just asking :)

  • GoustiFruit

    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 !?

    • Glowmerida

      I was thinking exactly the same… it seems like Freddy “inherited” bodyrock after the breakup, just because he knows how to handle a camera. Don’t get me wrong, I like what Freddy does and I like the new hosts. I just think that Zuzka could do more, either just film her workouts with a stationary camera, or I’m sure she could easily find someone to shoot videos with her. Would be great to see more of her. After all she’s the voice and the body of this site ;)

      However I understand that she is going through a very painful phase and might need a little time off. Let’s see how this develops in the next weeks and months :)

      • GoustiFruit

        It’s not that Freddy inherited bodyrock.tv, and I think Zuzana can handle the camera good enough to do the videos if required (she is quite good as a photographer). It’s more that Zuzana is alone so it’s more difficult for her to do record videos. Freddy is lucky to have his brother – and they do a good job together, that’s not the point – else the site would be stalling now.
        They’re doing good, but things can’t stay this way, we can’t just watch Zuzana being alone videotaping herself with a static camera on a tripod !

        By the way, Sean needs our encouragement too because what he does is not easy at all, it’s a lot of responsibility, a lot of pressure, he is giving his time and energy to help his bro and Zuzana.

        • Glowmerida

          I think Sean is doing a great job and I love seing Freddy and him interact! I just also miss Zuzana…

    • Vivi

      I’m with you too.
      In more the raisonnance strengthens this sensation of space, this solitude.
      It’s strange to see both to do your work each from his part…

  • tee

    Is Jess or any other bodyrockers going to host still?  I still want to see others!  yes I love sean but I thought it was so neat to see jess too.  I have looked in the past on youtube to see people doing bodyrock, its cool!

    PS  sean, did you get to go to lululemon too?

    I hope you’re doing good zuzana!

  • tee

    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.

  • tee

    I think cali is with freddy

  • Anonymous

    I can’t wait to this one today!! :)  
    How come Zuzka didn’t do the dips in the tutorial? I’m still going to try and do the dips with the knee raises, it seems very challenging, plus I love dips! :)
    Excellent job all three of you :) , hope you enjoy your weekend, and can’t wait to see what you have planned for today!
    Cheers! :)

    • tee

      if you look at the workout breakdown you will see the workout as zuzana designed it and that is what she explained.  sean added a few extra’s. he did the dip before the knee raise and then the extra 3 min bonus coverage!

      • Anonymous

        Yeah I know, I’ve seen that. :) But since Zuzka said Sean put this one together I just wondered.. I wanted to make sure just in case..

        • tee

          yesterday she said sean put that one together, today she said she had a new workout.  did you do it yet?  I used to love dips too, years ago when I used to workout at the gym.  I don’t have anything to do them on, only a pull up bar now.

          • tee

            oh, you were right she did say sean put it together, I could of swore she said that she had a new workout!  oops!  lol

            • Anonymous

              :) She did say in the previous video that they will have the new workout for us, I just guess they gave Sean opportunity to kick our asses for a change. :) ) Still hope Zuzka will continue to put workouts for us as well, and I hope will see some coffee talk soon. :)

          • Anonymous

            I watched the video for this one, and she said Sean put this one together too.. I haven’t done it yet, I will a bit later.. I made my own dip station so I finally can do the dips, reversed push ups, core splits.. and I love it.. :)

            • tee

              how did you make a dip station?   I would love to make one too!

  • tee

    hi amanda,

    I’ve done this before, you take two dumbells and you mimic the motion of going around (watch you don’t clunk yourself in the head!  done that too!)  and keep the dumbbells at your shoulder while you squat,   or if you have a duffel bag or gym bag put the weights in it as well as a couple pillows to cushion and use it the same way as the sandbag.  or probably a little more awkward but you could put weight in a backpack an do the same thing

  • tee

    hi amanda,

    I’ve done this before, you take two dumbells and you mimic the motion of going around (watch you don’t clunk yourself in the head!  done that too!)  and keep the dumbbells at your shoulder while you squat,   or if you have a duffel bag or gym bag put the weights in it as well as a couple pillows to cushion and use it the same way as the sandbag.  or probably a little more awkward but you could put weight in a backpack an do the same thing

  • http://makavelina.mplicka.cz/ Nina_CZ

    Ha, very familiar room! :)
    Booo, I do not have a chaaaair here :(  (well, I have two, but those are the leathery types that do not have a solid “base” so I cannot really step on them, booooo)… I will have to figure something out, maybe find something in the basement :D Or I will just juse a coffee table, I do not use it anyway :D
    But I decided that I really wanna go for a run this morning, so I will do some running now and this workout later today! :)

    • Anonymous

      I was thinking maybe the stairs??  if you have stars nearby run to them and climb two steps :)

      • http://makavelina.mplicka.cz/ Nina_CZ

        I do not :( But I think there are some stable hard plastic boxes in my basement, I used them for heavy stuff when I was moving here, they should be good for this, I will try :) )) If not, I will just find another exercise to replace this :P

        • Anonymous

          Maybe you can step up of the couch or the bed?! I use my couch for these step up-exercises, because I don´t have chairs, too :) ) nice day, nina!

          • http://makavelina.mplicka.cz/ Nina_CZ

            Kathy! I just did it on a couch/bed and it was a killer :D Nice day to you too!

            • Anonymous

              :) ) you are sweet, Nina! yeah, I think it´s an extra challenge! glad I could help!

    • Anonymous

      hihi..yeah for the room…it is kind of nice to see it again…we are here for a long time if we remember this room…
      I am sure you have find your solution!!

      • http://makavelina.mplicka.cz/ Nina_CZ

        Oh yeah, I just realized it was really long time ago, Zuzi was still blonde and I just started with Bodyrocking :D
        I had a perfect chairs back in my old place, but I had to leave them there. I have to ask my mom to bring me one of them here as soon as possible :) And it is funny, cause for last 2 months here I am like: “Yay, thank goodness Zuzka is not doing any workouts using a chair for a while!” :D I may try a couch/bed method Kathy suggested, it will be even more challenging I think, cause it is not really a solid surface :)

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

    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!

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

    I JUST finished.  This was great!  I like how the workouts kind of have an advanced modification along with a beginner one.  

    For the sumo squats I used my 35lb sandbag, but for the step ups I used a 20lb weight (although I’m thinking next time I could try the 35lb, at least on one round), and for the first 2 rounds I stepped up with both legs and down with both legs. but for the last round I left the leg up there and just went up and down on that leg, which was more challenging becuase it got more reps in there.  For the knee raises I did just the knee raises, and I did them from my pull up bar.  

    I also did the 3 minute bonus exercise. :)

    sumo squat and knee up: 27-25-26
    dive bombers: 11-10-10
    step up on L: 16-17-18
    step up on R: 17-17-16
    knee raises: 26-25-22

    bonus:
    squat combo: 9
    burpee: 9
    knee hug/butterfly: 20

    burpee for Erin!!!  Thanks for the new workouts, everyone!

  • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

    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 ?

  • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

    I was laughing out loud at the “coverage…what you talking about..”

  • ZoeRocker

    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!

  • ZoeRocker

    Just try to cut down on your portions. Stop eating when you are full. That is most important. Also drink a ton of water. Over 2 litres a day is a must!! I wouldn’t bother counting your calories as long as you are eating veggies at every meal. Try to stick to one or two pieces of friut a day as it has a high sugar content. Eat carbs early in the day so you burn them off throughout the day. Have breakfast be your biggest meal and your dinner on the smaller side. Hope that helps :)

    • Anonymous

      Thank you guys so much! I’ve been eating the right portions and lots of veggies. Really the only time I have fruit is after my workout when I have Ezekiel bread with peanut butter and a banana (one of my fav meals). I was really frustrated because up until school started I was so happy with my body. I could feel and start to see my abs. Then school started and some nights (because of homework +busy schedule) I was up to midnight or maybe even 4 AM. Then because I was getting to bed so late and some illness that is always spreading around at the beginning of the school year I got sick with a sinus infection and then again with a viral infection. So basically I was sick for six days and was unable to workout. I guess that didn’t change much because with all the homework I had I was only able to do the 4 minute workout (but most of the time I didn’t even have time for that even). I know all these things led to my body gaining some fat which was SO frustrating. Thankfully my schedule isn’t as crazy as it was. Now I’m getting regular sleep and a workout in every day (Monday through thursday I only have time for the 4 minute workout). My body is on the road to getting back where it was. However I am still confused because sometimes when I wake up on the morning it looks like some fat has slipped back onto my inner thighs and stomach. Thank you two for this. I will try to eat 2000 calories and possibily cut back on the amount of water I drink (I probably drink 4 liters of water every day).

  • Nisha S

    LOVING the bonus exercise Sean!!! Whoa!!!!! Its tough. I did the one from yesterday and man….my heart  was racing. I can’t wait to do this one tomorrow!!!

    Sean LIGHT knows how to LIGHT up our workouts!

    Nisha Surve

  • Sheila – Toronto

    Awesome workout Sean!

  • Jane

    Woow!! Im loving this new workouts!! I feel so inspired to push even harder during my daily 20 minutes watching Sean almost passing out… Thank u Zuz, Freddy and Sean, I will definitely get to 2012 in the best shape of my life!!yeiii

  • http://profiles.google.com/corinnanairn Corinna Nairn

    By the way, who is Erin, and why do you always say to do a burpee for her?  (I’m new to BR.tv and have looked around a lot, but still can’t answer my own question here)

    • Hanna

      Erin is a bodyrocker who’s battling cancer at the moment. It was great to hear that she’s getting better.

    • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

      http://www.bodyrock.tv/2011/11/04/set-fire-to-your-abs-workout/#comments
      Read this and join us in finishing every workout with a burpee for Erin, sending her positive energy!
      She is truly inspirational

  • Gogo

    This will be my good morning saturday workout…can’t wait!  Great to see Sean again too, rock on!

  • Lila Alejandra ♥

    Nooooooooo, we want Zuzana too! Don´t take her away

  • http://www.terrydillner.net Terrylillyd

    Of course I will miss seeing Zuzana lead the workouts, but I am very pleased with Sean. And I love the energy between Sean and Freddy, they are so funny together! I am feeling motivated, and am looking forward to seeing more of Sean! Keep up the good work Sean and thank you for leading the workouts! Yay, you guys all rock and I love all of you!

  • http://twitter.com/shupalak Zohreh Karimian

    I know I will sweat A LOT with this workout tomorrow! :D Can’t wait!

    PS: I miss you so much Zuzka <3

  • Gregc

    Hey Sean.  Excellent workouts.  I liked the last one too.  I’m hoping to get a physique like yours. Be careful about holding your breath.  I saw you doing that a couple times as you were swinging the sandbag around.  It’s all good though.  Good job!

  • Anonymous

    He used 45 pounds for this workout.

    • Anonymous

      Hi Freddy, Zuzka and Sean;

      I just weight my bag and it’s 50 pounds!  I hadn’t thought it was that heavy when I added more sand a couple weeks ago.  I was surprised. 

      So Sean are you using the Strength Bag or the Power Bag?

      Thank you Zuzka for the update on Erin as I was worried that you hadn’t given us any information for a while.  I’m really glad she is doing better I would hope some of that is our positive energy forwarded on to her!  I will see if I can’t throw in a dozen or so burpees for her tomorrow.

      You all take care,
      –Chris

  • Anonymous

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

  • Julie

    YAY for SEAN…thanks for putting this amazing workout together and for the bonus at the end that kicked butt!  Also for your hard work, it’s not easy working out in front of a camera and I think as a community of positive BODYROCKER’S we should totally applaud you!!! Thank you Sean, Freddy and Zuzana.  <3

  • Julie

    Disliked your comment Veiled_maiden, you shld be more positive and less critical.

    • Sabrina

      Irony here is that you disliking something is both negative and critical :P  

  • Jazzy

    Im nervous about this one for tomorrow, my arms are needs a rest tonight from yesterdays workout. 

    Am I the only picturing Zuzana doing her old workouts in this seating. Geez did not know I would be having such a hard time with this transition. 

    • Lila Alejandra ♥

      Me too :(

  • Anonymous

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

  • Lyvier31

    Sean’s chest sweat made an “H” on his shirt…H for Hero….Body rock Hero! zooom zoooom zooooom!

  • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

    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.

  • Anonymous

    The video started halfway through the workout.

  • https://annesaeonlane.wordpress.com/ Body Rocker Annes Lane

    Looks like a dynamic work out with great variations! I’ll be trying this tomorrow.

    Oh, and also: great variations in accents, Sean, Zuz, and Freddy! :)

    • ZoeRocker

      I love the vidoes of that fabulous older woman on your blog!!! I was so inspired!

  • rhonda

    Freddy, I need help with cravings!  I’ve been doing the workouts everyday but they make me HUNGRY for bread and chocolate :)

  • ZoeRocker

    Are you living in that house again Freddy? I always liked the decore and the beautiful wood floors.

  • Anonymous

    Aww..you guys used to live there. I recognize the stuff on the walls…
    Just a hint; Sean you need some more elastic pants there, those hold your knees, you need full flexibility.
    Um..is that Thomas the train breathing technique ?  hee hee …just teasing you, Sean :)
    Man…I am almost relieved that I have to rest these 2 weeks when I look at these workouts….
    Freddy, love it how you push Sean. He seems to say no to soon too many times, he needs you there . I am my own Freddy, gotta push myself :) .
    Zuzi , I always thought you did those dive bombers so graciously … now that I saw Sean doing it, you look like a ballerina compared to him. Hee hee…I guess it’s girl versus boy version, or maybe you’re much more flexible than he is. You’re doing great, Sean , though ! Just paying some compliments to Zuzana, that’s all ! :)

    • Lila Alejandra ♥

      I completely agree with you and I also recognize this living room and all the stuff!

    • Julie

      Ok seriously, noone ever criticized Zuzana for her workout clothes.  Sean did an amazingly fantastic job leading and putting together this workout!  I’m pretty ashamed as a fellow Bodyrocker to have read your comments even if you were joking they are totally rude and have nothing to do with the hard work that went into this workout …YAY for SEAN!!!!!!!

      • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

        Actually your comment is the one that seems rude out of the two. No need to get all bend out of shape girl!

      • Anonymous

        So here’s the thing, Julie…I don’t know how from my whole message of saying pretty positive things ( my opinion of course ), you take out the part of giving Sean a tip to wear more elastic pants for better freedom of motion as being “totally rude” ( I said elastic pants, not tights or whatever else you might have thought of ).
         I also don’t see why YOU  would be ashamed about anything I have written, or for that matter anybody. I own my thoughts and feelings, respectively written words. And you obviously own yours. If you or anybody else feels “ashamed” about anything anybody writes here, that has nothing to do with the author.
         If you would read the whole message you would see that it is appreciative towards Sean and Freddy and Zuzana. Maybe I am not praising them they way you do and I see nothing wrong with that.
        Respect and keep rocking !

        • tee

          hmmm funny how her name is guest now.
          I was thinking the same thing that his pants were very nice looking but not flexible, and did not think you were criticizing!
          I was totally amazed at how he pushed through those dive bombers so slowly up!  wow!  It just looks like he doesn’t arch his back as much, they reminded me of pike presses back.  Wow holy shoulder muscles!  I’ve done P90X in the past, and one of their modifications on dive bombers is to do the arching on the way down,  and to just go up and back without the arch, kind of like pike press.

          I’m sure getting tired of how everyone is getting so sensitive and attacking people and trying to read into other peoples posts,  I think this breakup and changes are making everyone super sensitive.  Maybe we all need grief counseling!

          I think we need a post from Auntie Diane!

          • Sabrina

            Well Said! I wondered if I was the only one noticing that the name here had changed to guest! I Second your request for a post from Auntie Diane! We are a group of grievers!! :)  
            Hugs! 
            Sabs.

      • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

        Aha, it says this message was anonymized by its previous owner. I think Julie was herself ashamed by her own remarks :D

    • Sabrina

      If you had seen his dive bombers last time he did these videos with Zuzka you would think that this time he looked like a ballerina! :D I doubt he will ever make them look as sexy as Zuzka but its great to see how much he improved!
      Sabs.

      • Anonymous

        I am sure he improved a lot. I didn’t really look around to see how other do the divebombers , so seeing Sean’s compared to Zuzana’s made me think about the technique of it and of course I wonder how I do it.

    • Anonymous

      My comment about his pants has no intent of criticism at all. I also tried pants like his ( same sort of material, which is pretty rigid ) and they hold the knees, especially after you start sweating.The more elastic ones allow you to bend the knees ( like when you bring the knee to the chest ) without holding you back. For instance when Freddy told Sean to bring his knee higher, I think that’s what happened.
      No need to over-react and start attacking people on what you think I might of thought based on your interpretation of my written words.

      • Julie

        For someone trying to keep things positive you are attempting to cover up what you wrote by elaborating  further.  All I was trying to say was how lucky we all are to have these amazing and FREE workouts at our disposal.  We should not be making fun of anyone nor should you be messaging me about my comment.  We are all here for the same reason, because we love and admire all the effort that goes into each and every workout and we need to focus on the positive aspects and not make fun of anyone even in jest.  No more justifying is needed, just kindly keep your opinions of what someone wears to yourself.  Thank you.

        • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

          Hey Julie where is your name? Why did you change it to only Guest?

          • Belakitten

            I changed it because I felt attacked and I was only responding bc I felt sorry for Sean.  I can see now that i was wrong, I just didn’t think it was a big deal to defend someone.  I’m kind of shocked at the response and thinking this community is not at all supportive.  I am constantly judged by my outer appearance and I was sad for Sean, perhaps my own experiences at being pre judged made me act out.  I’m actually very hurt. 

        • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

          Hey Julie where is your name? Why did you change it to only Guest?

      • Sabrina

        Honestly your first comments all seemed in good fun. 

        • Anonymous

          They are…some think differently. To all those who don’t like my messages, skip them, you don’t have to read them, like them or agree with them. It’s a free community.

          • Belakitten

            Exactly, then why do you feel the need to trash other ppl’s opinions and write essays about your health.  “Like then or disagree with them, it’s a free community” …perhaps live by your own words.  Be positive and just keep opinons to yourself. please.

            • Anonymous

              Look at your own comments. You don’t like my essays, skip them, the’re not addressed to you. You don’t like my opinions, skip those too. Actually, ignore all my comments. I don’t need to ask your permission to write here.
              You’ve got something to pick on, go look somewhere else, because this is ridiculous. 

    • CoachChrissy

      I look worse than Sean doing the dive bombers!  LOL!!  Wait…I mean…Sean, I’m glad I’m not far from your form…you look awesom doing them and I am glad you showed the easier form on your knees which is a nice reminder that we can switch to them.
      I agree on the stretchy pants…I can’t stand how the nylon pants have no give when I work out; they drive me crazy!!

    • Anonymous

      Hi WorkItOutYourself,

      Yeah, I think Sean should wear something like the Adidas three strip pants I use during winter. You know there really comfortable and allow a lot more movement that those he is wearing in the video.  But, Zuzka just is more flexible that Sean or you or I.  I look a lot like Sean when I preform Dive bombers.

      –Chris

  • Anonymous

    I recognize this living room ;)

    • Bodyrocker_Audra

      Me too! The picture on the wall and the wood floors lol :)

      • Daniela(Duovka)

        kitchen……sofa……so cute place….Zuzka was blond hair yet:)))) and I remember that here was born a few nice kicking a…..workouts:))))

    • http://www.facebook.com/xkath Katherine Russell

      first thing i thought of when looking at the picture.