For some reason, today’s workout video almost makes me tear up a little bit.  I guess it makes me a little sad that Zuzana was not in it.  It’s like, the thing that you help build, and now you’re slowly not going to be a part of it anymore.  Sorry guys, I know their lives are not my business, and I know I will still keep BodyRocking, it’s just that I have been following them for quite a while now and the whole thing just makes me a little sad. It seems bittersweet.

I’m going to dedicate my workout later today to Erin =) I’m going to push  my hardest, and not give up.

Well done Jess that was awesome. I like the way Sean is emphasizing the correct form. That will help me keep focused on my form too.  Thanks guys great job :)

Positive thoughts for you Erin – hope it all goes well xx

Jess, you were fierce!

That’s great, but Jess is too “American” for me :) Wanna see some slavic girls in workouts and Zuzana of course. :)

Really like this wo with one of my fav exercises, I’ll do it today. Thank you Guys!

Can’t wait to do this one today! Great job you guys! Jess you definitely seem more confident and comfortable in front of the camera. 
I really miss seeing Zuzka do the tutorial. I kinda looked forward to seeing her.. :( Hope we hear from her soon, some coffee talk or post of hers..
All the best to all of you! I’ll post my scores later when I finish the workout.

OK sean, explain why you are wearing your timer on your crotch!

looks like a good workout!  a couple moves there you really need to make sure you are holding your core really strong or it might be a little hard on your back.  the punch out with the ball you will really need to hold core strong, also when you are in the side lunge it is really hard not to lean forward and with that weight on your shoulder could be hard on lower back.  please make sure core is super tight!  and jess, make sure you squat down to pick up your bag off the floor!

I thought jess did a really good job, and its nice to see her talking!  She seemed a lot more comfortable this time!

It’s nice to hear news from erin!  she looks absolutely beautiful!

I was really sad not to see any zuzana in the video, other than the picture at the top.  I really look forward to seeing her.

love you guys!

it’s me again reminding yout to vote for zuzka! :-)
http://www.fitnessgurls.com/gurls/physique2011/

Thanks Erin for the update. Keep triumphing!

Team Bodyrock you all are the best. Just remember no matter what is done; how hard the work and effort put into each video not everyone is going to be satisfied. All the hard work is very much appreciated.

My Score:
1. 34-22 ( 6lb ball)
2. 20-17
3. 6-6 (22lb bag)
4. 5-6 (22 lb bag)
5. 11-10
6. 16-13
I had a brain fart during the second set of Ugi punch, could not remember how to squat and punch at the same time.

A massive burpee for Erin!!  Its lovely to see you and wishing you all the best for your up and coming treatments.  

Ugi Push: 41, 34
Frog Burpees: 35, 24
Side/For Lungge 12k SB L: 11, 11 (counted each side/for as 1)
R: 12, 12
Sumo Push: 17, 14
Diag Knee Raises: 22, 14

There seems to be a few bits of not so nice comments coming through to people who mention things aren’t the same without Zuzka and that they’re missing her.  Surely we all have and are entitled to our different feelings over the way things have panned out and its not the same without her….please lets all let each other have their say without getting defensive about it.  Freddy, Sean, Jess and Zuzana are doing a fabulous job!!  Lets get that Bodyrocker spirit back.  (Still miss you heaps though Zuzana;) Sx

hi

It’s so good to see you guys flop down too. When I’m working out and fall to my knees or flop on my tummy, I hear your voices (but I don’t need medication) say, get up, come on, push through and it does make me get up off my knees or tummy.

Erin – love, hugs, strength, peace, love. Love hugs, strength, peace, love and burpees for energy. All the best, we’re all there with you on your journey. Thank you for sharing this very personal time with us.
 LeMe

Great Job Jess!  You did a Fantastic job today. Miss you Zuzka can’t wait to see you again in a video God willing soon :)  Gonna rock this workout here in a few.  Thanks again for all your efforts Freddy, Sean, Jess and Zuzka!

I can totally understand that a lot of people miss zuzka. I miss her too and today it was a little strange not to see her being crazy about the form ;) but I feel like she needs a little rest and if that’s what’s good for her, it’s okay to me. I never considered that she’d propably totally disappear from the site and it’s still not what I think will be the case. so.. as long as I have the chance to see her in some coffee talk videos or just read something she wrote I guess I’m fine with it.  
The whole bodyrock movement is kind of her baby, right? She always talked about the loving community and stuff.. so I don’t think she could ever leave us. Just be a little open minded! I personally think it’s nice to give Jess and Shawn a chance to have their say and I can still adore Zuzka and don’t have to choose between her or the change. (by the way.. every time somebody says “bodyrockers” I kind of hear “Zuzanas followers” lol) 
And Freddy is still our amazing cameraman :)

You can lay on your back and lift your legs (straight) I used to do that when I didnt have my dip station. Good luck

Great workout :))just done it!!Big step forward Jess:)))You go girl!!!

Ugi Push- 34,27
Frog Burpee-33,30
Side/forw.Lunge L-14,20(count each lunge as 1)
                        P-12,22
Sumo Push Up-22,17
Side Knee Raises-22,20

I know what is Erin coming trough now!! I used to work on oncology department…..patience and positive mind Erin!!just done Burpee for you with big explode of energy!!YOU CAN MAKE IT!!!Kisses:***

Zuzi I miss you a lot!!Kisses:**

The dangling timer cracked me up.

Good work, Jess. 

I don’t play the compare game – I find it unhealthy – but I have observed something relevant for me as the BodyRock transition occurs. When I watch Z, I marvel at the body she has created as the ultimate body I could ever create in myself. I watch her push & do more than I can do, making it look so easy. Her passion & genuine personality motivate me to always strive to do better, push harder, and constantly work to improve myself…she’s been an instructor & mentor. Jess, on the other hand, is my girl that I am meeting at the gym. She’s struggling right with me. She’s taking a break every now & again, too. We’re catching our breaths together. It’s as if Z took us through the training, prepared us & instilled in us all that we need to achieve, and now she wants us to work together to use what we have learned. Z has been getting us ready to not need her to BodyRock. She has taught us well, and we love her & will always love her for everything she has done & continues to do. So, I’m gonna partner up with Jess & Sean (and always appreciate Freddy’s skill behind the lens) to push & work, and I will check out coffee talks & do Z workouts to get my Z fix because I believe in BR as a way of workout life. Let’s keep the movement rockin’!

Hi guys,
I exactly remember my feelings when I got known what is going on. It was like something left me. I was sad, little bit scared of something new, cause I didn’t see that itcould be good.But after few weeks I am getting use to it, cause it’s their choice. I really really miss Zuzka cause she inspires me, because she is from neighbouring country. And when I first saw her I was like ”omg! someone like me became someone who does what she wants” you know there are lot of trianers mainly from Amerika but Zuzka isn’t. That motivates me firstly, but then I saw her life. I was fascinated and still I am. She is for me like older friend who wants to help me, encourage me. In the first months I didn’t have any support from anyone. But after maybe half an year I started to do workouts with enthusiasm and I have been looking forward to see new videos. I see results and I’m glad that she came to my life. For sure I keep bodyrocking because Zuzka shows us also to keep doing it cause of our health, better life and happiness. It’s true that the changes on the site disappointed me firstly but now I know why I am doing it. Zuzana pushes me cause I wasn’t so strong to do it by myself, now I feel more stronger to do it cause she taught me a lot and one of it was right this part. To keep going! So I am thankful for all what Zuzka has done for us.Thank you Jess that you have strenght to do it. It has to be hard for you, because people are sometimes very tough. But don’t be disappointed, let them to get use to it. I think that Zuzka had to do it as well when she started, cause she wasn’t a native speaker and she had to find bravery. So everytime you would feel bad cause others don’t support you try to think of Zuzka’s begginings.P.S. : I know that life is change, but I’ll be glad to see Zuzka as often as it is possible :) I wish you lot of nice bodyrockers and lot of encouragement. Your bodyrocker Katka :)

Zuzka does create workouts, however Sean put these last few together. Zuzka said so at the beginning of the videos. :) But they are still in the BodyRock spirit.. :)

Warmed up with 8 rounds 10/20 skipping with rope, which I’m still horrible at! But we’ve all gotta start somewhere :) then:

Ugi Punch (8# dumbbell) – 38, 40
(suffered through these – maintaining the quick punch gets hard after a bunch of reps!)

Frog Burpee – 29, 31
(these were VERY difficult after having done ugi punch!)

SF Lunge, left (20# bag) – 9.5, 10.5
(these lunges with bag are always really tough for me. can’t get any heavier than 20# right now or else i’ll only be able to do, like, 3! 28# is a goal, though)

SF Lunge, right (20# bag) – 11, 11.5

Sumo Push Up – 18.5, 18
(i like push ups – as much as one can like them – so these were just slightly less torturous)

Side Knee Raises – 26, 25
(a little like torture toward the end. i made lots of funny faces, i’m sure.)

And 5 burpees – one burpee for everyone at BRTV.

Thanks everyone – Z,F,E,S,J – ALL Bodyrockers – for being great inspiration!! <3

I kept the “just one” mantra thru out…really helped me to squeeze out a couple more of the Sumo Push Up.

Warm Up: Pilates Straight Leg w/ Foot Flexes, Arm ROM, Roll Over, Bridge, Supine Spine Twist and Pretzel Twist.

UGI Punch 20.20 (modified w/ no jump)

Frog Burpee ?/23

Side Forward Lunge 17.17 (Ugi ball on shoulder)

Side Forward Lunge 18/16 (” “)

Sumo Push Up 12/11

Side Knee Raises 11/9 (no dip station so did Straight Leg Pendulums, moving feet as far away from shoulder as possible while keeping shoulders down versus just side to side to get the diagonal for the side knee raises.

Cool Down: Pilates Spine Twist, Teaser, Swimming, Side Bend and Seal

Awesome!! You guys are GREAT!!! Love Zuzka but loving you as well :-)

I’m feeling a bit disappointed to read some of the disagreeing standpoints on here.  I respect everyone’s feelings on the matter without a doubt, but I think we should all try to be understanding of EVERYONE within the community – not just the situation revolving around Freddy and Zuzana and what the presence of Sean and Jess in the videos represents. Yes, that’s going to be the major focal point here, but everyone who’s been a follower is going to be affected in some way or another.  

In no way am I trying to single anyone out, but some of us should lighten up.  Zuzana’s complete absence from this video was hard for me to swallow, I admit, but she is fully present on this site in many other ways!  She’s not GONE completely, and I think that when we get down about not seeing her, we should try to remember that and feel thankful that the site is continuing regardless of all that has changed.

Some are going to be upset, others are going to be cool with it, some will be just lukewarm.  All standpoints are valid in their own right.  Let’s try to support all of these opinions to maintain the positivity of this community.  It’s what Zuzana would like to see.  Give her that, maybe she’ll give us what we want to see, hey?

Now go tear up this workout.  :)

In a need of a Dip station. Can’t find them anywhere in the UK. Can’t find them for a reasonable price either! Any suggestions, please?

I like. I mean I like we have new hosts. What a wonderful idea! I feel its very exciting! It has given me an extra kick. I really enjoy seeing other bodyrockers working out. You all bodyrockers are inspiration for me!  I also still LOVE our gorgeous Zuzana and I love to watch her videos too:) Thank you F&Z, and our wonderful new hosts!

Im 17 weeks pregnant and Ive had to slow a bit down. I dont use weights anymore, but Im trying to do my best:)

…

Hi Ditta Velmont, you can buy the dip station here: http://ultimatebodypress.com/ultimate-body-press-dip-bar-europe.html
they ship within europe ;)

or you can buy it here: http://www.gymboss.cz/gymboss/eshop/0/0/5/6-Ultimate-Dip-Bar-Station (it´s a czech site

hope this helps!

I feel sad for Erin…

Hi all,  Here I go with this workout.  Love to all.  I would love to hear more from Jess, and see her talk and Sean demonstrate:)  

What a great video! Way to push through, Jess! I wont be able to do sumo pushups properly yet, but Im still gonna bust the crap outta this one! :D

Ugi Punch: 25, 28 (Used 2 3lb weights, lamesauce, I know… gotta get them chest muscles built up again!)
Frog Burpee: 6, 13
Side forward lunge l: 8, 9
Side forward lunge r: 8, 9
Sumo push up: 11, 10 (Modified)
Side knee raises: 15, 15

hoowhee, that was a killer! Loved every second of it. Did my burpee for Erin, as well! Power to you! x0x0x0!

Ugi Punch: 35, 19 (w 5 kg sandbag)
Frog Burpee: 6, 2
Side Forward Lunge R: 8, 9
Side Forward Lunge L: 9, 11
Sumo Push Up: 9, 4
Side Knee Raises: 23, 27

Thanks,
Annalise

Ok my scores are not really good but … I guess I tried! Feeling good though!

Ugi Punch (with 6lbs dumbell) : 28, 19
Frog Burpee : 8, 9 (that was killing me!)
Side Foward Lunge (L): 9, 8.5
Side Forward lunge (R): 9,9
Sumo Pushup : 10, 11
Normal Leg Lift cruch because I didnt pay myself a dip station yet : 12, 13

I have been following this thread of comments all day and all I can think is that whether or not it was intended this change in our community has not been an easy one. We are all going to experience this change differently. For some it will be simple for others more difficult and some of us the change might be impossible but I think all expressions of how we are feeling are normal. I know that the best thing in difficult situations is to keep talking because in the end that is what gets you through, so I want all you body rockers to know that I support all your feelings and Im gonna do a burpee for the community right now.
Hugs and burpees,
Sabrina.

Everyone is doing an AMAZING job!! Z, Freddy, Sean and Jess!!

I only want to post something to Jess, as a trainer, in my opinion… oh please don’t take offense, Jess, I think you are a true badass! But as I watched your pushups, I felt that your neck was drooping too much…watch that piece of form in your pushups- protect your neck, please!

Otherwise, JOB WELL DONE!! Way to go, team! All in!! :)

Nice job you three! It was just what I needed after a day at work like I had….so thank you.

Ugi Punch: 32,25
Frog Burpee: 26,19
Side Forward Lunge (rt): 12,8……for some reason I couldn’t get the “groove” of the move…lol and my foot
Side Forward Lunge (lt): 11,7        kept slipping on my carpet!
Sumo Pushup: 15,13.5
Side Knee Raises: 21,16

now for a stretch and early bedtime…night night my fellow canadian bodyrockers…muuuuahhh!!!

Everyone’s already said most of what I wanted to say:
 - The timer dangling = super funny!
 - Not seeing Zuzka in this one = sorta weird but not going to make more out of it than necessary
 - Jess’s efforts = stellar!

Now just one more thing…we got to see Charlie the other day, can we please see wee Cali too? :)

Just did this workout then went on a moderate 30-minute run!  I had a bad night’s sleep last night, which really put me in a bum mood today, so I wanted to really workout for a good long time to get those endorphins going!

10lb “ugly” ball.  35lb sandbag.

“ugly” punch: 40-29
frog burpee: 37-30
side forward lunge L: 10-9
side forward lunge R: 11-10.5
sumo push up: 23-17
side knee raises: 24-21

The timer positioning is priceless! ;)

I loved the video with Sean and Jess.  I know people miss Zuz; I do too, but I don’t mind spreading the wealth a little. :)

Have a great night everybody!

pumpkin (lol – 5 kg) punch – 35, 28
frog burpee – 22, 20
side-forward lunges – (10 kg) – 9, 9 1/2 (left) and 9, 9 – right.
sumo push-ups – 14, 13
side knee raises – 20, 25.

BTW, it was so good to hear from Erin! Be strong, girl! We are with you!

This was a perfect start to my day! I was making weird noises in the living room as my husband had to walk around me to get ready…he just shakes his head and kept walking, lol.

ugi punch-32, 30
Frog burpee-12, 11
Lunge left-7,8
Lunge right-8, 8
Knee raises-18, 19
Sumo pushup-14, 13

I don’t think I did the burpees right…I got up and did a little jump after each one. (oops!)

This workout was incredibly challenging and fun, I enjoyed it very much! :) 
It’s good to have someone else’s scores in front of you, it really makes you push harder. Here are my scores:
1.UGI Punch (did it with 3kg dumbbell, that’s all I have for now) 37, 28
2. Frog Burpee 25, 20
3. Side/Forward Lunge Left Leg (used 14kg barbell) 7, 7
4. Side/Forward Lunge Right Leg 8, 8
5. Sumo Push Up 18, 13
6. Side Knee Raises 18, 17

I did additional 20 min skipping afterwards.:)

1/ squat jump punch w/10 lb dumb bell 49-34
2/ frog burpee 36-30
3/ lunge combo left w/30 lb 10 1/2 – 10
4/    “          “    right   “       10 – 10
5/ sumo PU 21-20
6/ side knee raises 20-17

finished w/ 14 minute 10/20  HK/reg skip

and Erin, I’ve been doing three pull ups after every work out for you

You can go to the library of exercises at the bottom of the page on the right side and click on any exercise and Zuzana will show you each one in detail with modifications for beginners :)

Good for you for quitting smoking! I know it is so hard but once you quit for a while, going back seems unimaginable. It is so disgusting! When you are putting so much effort into keeping your body fit, clean, and healthy, it seems all the more rediculous to fill it full of poison. I quit recently too and it feels SO MUCH BETTER!!!!

Holy moly, my legs are on fire! Great workout!
My score (I like to call them improvable ;)Ugi punch: 26 ,21Frog burpee: 12, 13Lunch Left: 7,7Lunch Right: 8,8Sumo push up: 15, 13Knee raises: 12, 14And one BPFE!

Way to knock out the Ugi punches! 

very short but very intense workout. thank you :)

here is “ALOT of support” for you!

It is OK to take more time.  50 seconds might be long to start with, and you might need more rest time.  you can always change the interval to 30 sec and 30 sec.  this would give you time to look at the exercise and get ready for it and then the actual work time wouldn’t be so long.  then as you get better you can change the intervals to 25sec rest 35 sec work, then 20 sec rest, 40 sec work, 15 sec rest 45 sec work finally to 10 sec rest 50 sec work.   that would be for any workout involving these intervals  for other intervals you can just do the math.

if they give a workout that is timed and given a certain amount of reps to do, it is OK to do fewer reps if you have to.  do what is intense for you!

plus zoerocker is so smart to recommend the exercises at the bottom right!  I don’t know if all exercises are there there is a lot there.

have fun!

I did not find this a “good feeling” workout!  ha ha!

my “ugly” ball weighs about 6.5 lbs,  my “gym,duffel” bag weighs 20lb, and I used it across my back as I’m not really comfortable with putting weight on one shoulder.  knee raises off a high bar stool

ugi punch – 26, 16
frog burpee – 20, 13 (these were really hard after the jump squats!)
side lunge forward lunge L – 10, 10
side lunge fprward lunge R – 10, 10
sumo push up – 10, 9
side knee raises – 15, 15

for those who haven’t seen here is my “ugly” ball (the term ugly was coined by chris)

This was a great workout! I loved the ugi punch!

ugi punch with 15 lbs  38, 33, 43
frog burpee 30,37,34
lunges left 22,26,28
lunges right 24,28,30
sumo pushups 21,18,20
knee ups, 20,22,25
I threw in an extra round for fun :)

Just finished this workout and WOW! Intense 12 minutes!! My scores:
Ugi punch jump squat (used 5 lb weight) 34/30
Frog burpees 25/30
Side-forward lunge w/ sandbag (L) 10/9
Side-forward lunge w/ sandbag (R) 12/11
Sumo push ups 16/17
Side knee raises on dip station 21/23

For some reason I tend to do more reps on 2nd, 3rd rounds of workouts. Why is that?
absolutely exhausting workout! Thanks BodyRock!!! Loved it!

I´m sure we all have a personal tragic story of how unfair life can be, this is not what we are discussing here. Have fun doing all those burpees :)

I do them by sitting on the very edge of a high bar stool, (kitchen counter,table might work as well), and then I just find something to hold on to and do the same motion.  or I do them hanging off my pull up bar.

You can try lying leg raises (legs straight) where you extend you legs out to one side, then the other….there’s also a killer ab exercise in one of the older routines: Fast Burn Workout, 11/26/2009. The ab exercise is the 3rd in the workout.  http://www.bodyrock.tv/2009/11/26/fast-burn-workout/

Wow Erin, keep on fighting this! Wil will try to send you all our positive energie! Its good to hear that you have a direction to go and that there is a lot of action taken around you. I hope all the best for you. i will do an extra burpee for you today. Lots of love.. annebel.

Hi everyone,

Did this one today. Was great. had to make some modifications.
My scores:
ugi punch (2 1kg weights) 34, 27
Frog burpee: 22, 21
Side forward lunge (9kg weight)left: 8, 6 Right: 7, 7 (was really hard)
Sumo push ups: 10, 10
Side knee raises (side v-crunch lying down) Left side: 25 Right: 19

Thanx guys..

You guys did an awesome job on this workout!!!! It was intense for sure but every bit worth it. Those Ugi punches has my legs burning. 

Scores are:
UGI Punch 35/26 (10 LBS)
Frog Burpee 20/19
Side Forward Lunge 22/21 (25Lbs)
Side Forward Lunge 21/20
Sumo Push Up 20/15
Side Knee Raises 17/15

My legs wanted to cry during the frog burpees because of those darn UGI punches. My roommate was painting next to me just laughing at my grunts and pants. 
Thanks guys!

Hi guys, I really appreciate your workouts and find the videos helpful but I currently can’t commit to buying/ storing various pieces of gear (dip station,  ugi ball etc.). It would be great if you could suggest alternatives on each video or create a specific post of standard alternatives. I do appreciate the no-gear modification which are suggested from time to time but it would be helpful to have that information easily accessible when I’m about to do a workout.
Thanks for all your hard work!

I dont have a dip station.. what can i do instead?

Hi folks, I did this a few days ago.  Here’s my scores.

Ugi Punch: 35, 19
Frog Burpee: 6, 2
Side Forward Lunge R: 8, 9
Side Forward Lunge L: 9, 11
Sumo Push Up: 9, 4
Side Knee Raises:, 22, 24

Thanks,
Annalise

I have no idea why but this workout nearly killed me!! my breathing system almost went off! i had to pause several times (not more than 10 sec) to take some air! 

and first i was gonna do one leg deadlifts instead of the side/forward lunge cuz i dont have a sandbag but i have a flowerpot that weights 5 kg + dumbells (6 kg both) = 11 kg, but i can only use it to do deadlifts.. anyway i started doing the workout and when it came the time to do the deadlifts i realized i had to switch cuz me hands kept sliding! ughhhh 
so in the “false” start these were my scores
1. 3kg dumbell punch: 34
2. frog burpees: 41 
 
lilke 5 min later, after trying to think what exercise to replace the side/forward lunges i decided to do fighters lunges (backward lunge + knee up with side crunch)

1. 3kg dumbell punch: 29-23
2. frog burpee: 37-30
3. Fighter lunge: 20-20
4. fighter lunge: 20-20
5. Sumo push up: 17-16
6. Side knee raises: 18-17

5 min later did a 5 min time challenge of 50 jump rope mini jumps + 15 bodyweight squats: did 4 rounds + 50 jumps

burpee for erin!

cya! 

Couldn’t agree more!!  WOW!  LOL.  
AMEN.

Nice workout, those side knee raises were tougher than i thought!
Ugi Punch(with a 3kg dumbbell): 38-27
Frog Burpee: 31-24
Side-forward lunge L(without sb): 16-14
Side-forward lunge R: 15-15
Sumo pushup: 16-15
Side Knee Raises: 17-15

Thank youuuu

cau i just finished,1)60×2)40×3)26×4)26×5)24×6)40x……………………….uf uf,i see u tmr…………petra london