Yay! I can do this in the morning at home :)

Just in time… for good morning to me :) I look forward to do it later (sun)

Is there a video? I don’t see one,

Thank you for always finding the words to keep us motivated Zuzana….. There is times when we forget about the strength we have within and the feeling we get by putting all our effort into something that makes us better. Its true it feels great after completing a workout and you feel exhausted but accomplished! :)

I love Zuz’s energy and voice right now, in such an amazing place, so deep so rich, decomposing matter that will become the fertile soil from which all new growth will come. I am wondering date and year of birth?

where scores of zu????

Zuzana, thanks for give us support and motivation! this coffee talk was really touching. So, I promise you that I would always do my workout with a HIGH motivation! I love you! thanks and thanks again. Hugs!

i really like what Zuzana says in the begining cause i am in training to become a personal trainer and i agree and feel the way she feels about workingout..i almost had tears too Zuzana! great workout too..

Woow! A new workout! =) This is great one)) Can’t wait to do it!

Thank you guys, you are most beautiful, fit, and strong people, that I know!)) (Beacause I think about you, Zuzanna, Frederick, Jess, Sean, as a friends of mine ^_^)

Good luck to all bodyrockers, and good morning)

How much weight is in your sandbag, Zuz?

Hi, Bodyrockers!

It’s been a while since the last time I posted here. I just want to say several words about motivation and support Zuzka in her coffee talk.

I just want to point out that I was a faithful Bodyrocker for almost 2 years. But the last 3 months were the worst of my life due to the problems with my health. My doctor said that I should give up all the intensive training once and for all. I cannot describe my feelings at the moment. Even now when I am writing this comment, tears come to my eyes and my heart just rips apart. I thougth it was the end of the world – no Bodyrocking, no pushing hard to your max level, not waking up every morning and planning the workout – it is a disaster. I stopped checking the site, because it was too painful for me to see all these workouts and know that I am not able to join them. Maybe it may sound ridiculous to some people with real problems, but just imagine that Zuzka is being told to give up her training, I think she can understand my state right now. 

So, I decided to post right now, because I noticed all these comments about losing motivation because Zuzana is not in there. And I am saying – stop whining!!! It is pathetic. I am so jealous of you guys (in a good way) that you can do these workouts, and you are complaining of such little things!!!!! Be grateful for the opportunity to move your body, to push, to exercise! Get this passion! Find this motivation from within, you have this gift of the healthy body and complaining about the fact that some tiny changes have been made to the site and you are losing motivation is just childish and unfair, first of all, to youself!

 I thought I will bodyrock for the rest of my life, I had passion, I had desire to do that every single day. But now I know that all we have is only today, we do not know what the tomorrow has for us. I still have the workout planned that I wanted to do when all this happened. But I promise I will come back! I will find the way to get back to Bodyrocking again! I do!

Enjoy your training and be thankful for your health!

With lots of love to all the Bodyrockers around the world and with big THANK YOU to Zuzka and Freddy for the amazing 22 months of my bodyrocking, 
Alina.

This one looks awesome!!  Can’t wait to try it guys!!
Zuz, amazing seeing you in the video….you look PHENOMENAL, as per ushe but wow you almost re-inspired me all over again.  And I must say, I LUV how you say “vertebrae by vertebrae”….sooo cute, had to replay it, luv the accent!  Hahahaha!
Sean, hilarious that you still have your security tag on the pants.  That’s only happened to me once before but it wasn’t with clothing, it was with a wallet!!  :/  I think I’d lose it if it happened on my LuLu’s!  The store there is awesome, such a good variety….I luv it.  And I JUST bought a purple LuLu Yoga Mat today….how awesome you guys have the same one!  I was torn between the turquise one and the purple when but clearly, I made a good choice!
Freddy, amazing job with the videos, as always!!

Can’t wait to train and do this sucker!
:)

Zuz, who’s taking these sexy pics for you now?!  They are fab!!!

Sorry to hear that.

Are you sure the advice is correct? I can think of a handful of rare neurological conditions and some congenital disorders which would stop someone exercising. Pretty much every other chronic condition(I take it this is what you are alluding to) is helped by regular exercise. Sure, the person may be limited in their capacity by their condition, but exercise usually improves things. It also strengthens the immune system. Should you maybe get a second opinion?

The latest workouts look great, but are frustrating for me, as I do not have any equipment. I’m hoping to get a sandbag for Christmas. I realise you guys need to earn money to keep the site going, so these sponsorships are important, but any chance of doing an equipment free workout once every 2-3 weeks?

Love your determination. You show that it’s all about passion, desire and determination. And discipline. If you are determined to come back, you will. :) I think that if you like bodyrocking, you don’t have to stop just because you cannot push yourself to ringing in your ears afterwards – we all should work out at our own intensity and abilities, right? I think that you should choose your new intensity that you can cope with and do your squats, push ups and lunges the way you can handle them.
Doctors should know that even the slightest moving can help recovering. I believe that ‘our’ Erin is walking around the hospital sometimes. That is moving and it can certainly help her recover. I hope you’ll find your way to work out and be satisfied! :)
Best!

Alina, thank you for your story!  I’m sorry you’ve had this setback, but I can tell from your determination that you’ll be back!  I’ll send you my very best when I send out my burpee love.  You’re a true BodyRocker, through and through.  <3

she is!

Why are the videos now between 15 and 30 minutes long? They used to be much shorter and more animated and meant the whole point of a short, intense workout fit into your day could be achieved. I am finding I don’t even watch the video, just get the breakdown and go.

Additionally, Sean, Jess, Freddy – you’re all adorable and lovely. We all love you guys. Having said that, Bodyrock for me, and I suspect the rest of the bodyrockers saying they’re losing heart, means Zuzka. She’s a brand and she’s inspired tens of thousands of people to work out with her. I don’t think it’s about not liking change, or losing motivation. It’s about how brilliant Zuz is at motivating, at producing a video with technically correct movement throughout, about her animation and passion. For me, the videos lately are falling short – I really don’t want to be negative because I adore Bodyrock.

I just think the negative feelings from Bodyrockers being expressed as lack of motivation or dislike of change is just a manifestation of this and I don’t think anyone should feel guilty for feeling like that. It is what it is. I think I’ll probably go back to old videos if I feel my passion flag.
Ellie x

she said 30 lbs

I love you guys so much. :)  Z, you were so freakin’ adorable in your coffee talk I forgot that you’re a “friend” who doesn’t know me; I bet you’re a lot of fun to hang out with, and a really wonderful person and friend.  And I also love Sean and Jess and the unsung hero Freddy, rocking the camera and cheering everyone on.  I love that I can spread the BodyRock love out to more people.  I also find so much inspiration among the community here; I have some demons I’m battling now and I really look up to this community and all that it represents.  I’ve been searching through past posts and finding wisdom among everyone’s comments that help me on my own progress.  So thank you!

And I love you guys so much. <3 

Just watched the video. Really chimed with me. These workouts are a part of my life now and I feel weird if I miss one. I have no problem with motivation because this regime makes me feel good and strong. The thing about hours at the gym is a great point. I have never seen the need physically to join a gym, I can see the social aspect of it though. The short workouts at home really fit my life well.

Thanks for the “pep” talk Zuz! :D it was very encouraging and actually just what I needed to hear.

Much much love xxxx

i feel like such a slacker… and i want to want to do this workout… but i’m sick, and overwhelmed with school, and all other things in my life that i whine about. i hadn’t worked out in over a month cuz i’ve been lazy, and then as i’m getting back into it, i get sick. >_<

blech. e-hugs would be welcome right about now. (i'm done whining… i'm gonna go to sleep and see if i feel well enough to workout tomorrow)

love you zuzana, so glad to see you again!  such passion!  thank you for being in the video! 

I don’t understand people saying they have a lack of motivation just because you’re not in a couple videos working out!  how many have you got here? 600  I’m sure that they haven’t done all of them,  or even watched all of them, really?  must they never repeat one to have motivation?  they should be developing their own motvation.  no? 

anyhow  I personally was hoping to see you just because we worry about how you are doing with this,  as we hear freddy in the new videos, he’s been writing the openings,he’s inteacting with sean and jess,  and then we don’t see you and I think everybody starts panicking!  forgive us,  most of us just want to know you are alright.

thank you for the update on erin last time!
enjoy that sunny weather in LA

PS I’m getting hungry,  do you have an excellent new recipe yet?  :)

8 days to go. please vote for zuzana!
http://www.fitnessgurls.com/gurls/physique2011/

I agree, and I actually did watch an old one after reading this, what a brilliant idea, dont know why I didnt think of that ;)

Looks like a cool workout, great job guy’s…..I am pushing thru, I know I do this for myself:)

Much love…..

people who don’t have equipment – make something!

sandbag – backpack, gymbag, duffel bag, reuseable shopping bag, pillowcase, camping tent, large purse, carry on luggage, dumbbells, barbells, water bottles, waterjugs, watercooler bottle, a cardboard box, your child  or a pet! 
you may fill it with – pebbles, rocks, sand, rice, sugar, tin cans, clothing, books, toys, water bottles, dumbbells or weight plates, blankets, shoes

dip station – reverse push ups -grab the underneath of a table or desk, pullups, pullup bar, door, wall, treadmill handles, 2 chairs with a stick between them or any two surfaces with a stick, an old persons walker, monkey bars at the park, maybe your shower bar, the railing on your deck or porch

dip station – abs raises – pullup bar, corner of two counters, 2 stools, between your washer and dryer, kitchen counter and kitchen table, backs of 2 chairs, sit on edge of stool or chair or counter lean back, r just do the off floor

dip station – dips – a lot of the same things as above, or do tricep dips off the edge of a chair, or your couch, or even off floor with legs straight out

ugi ball -medicine ball,dynamax ball, backpack full of clothes or weight, balance ball, or stability ball, bosu ball or make your own  – put sand in ziplock bags or even balloons wrap with blanket or pillows, or stuffing and stuff it into some sort of casing, even a pillow case, tie it off there you go!

gymboss timer – look at a clock with a second hand , 10 seconds and 50 seconds are easiest or 10 sec and 20 sec,   countdown timer – kitchen timer or oven timer,  plus there are many apps online you can use

this should be enough to get people thinking!

I actually love longer videos, I like feeling like I’m with everyone and I get to know them a little.  the only videos I’ve ever seen over 20 minutes were the real time videos!   you don’t have to watch the whole thing, there is a little bar on the bottom that you can just drag it forward until you get to the part you wish to watch!

so sad to hear that! But I’m sure tour story will inspire those who gave up. I wish you health and joy!!!

hi sean!  I think you’re trying to kill us!  ha ha!  looks like an awesome workout!  going to bed now, and thursday is my busy day so will probably do this friday!  Time enough to psych myself up for it!

stolen lulu pants!  ha ha!

e-hug! :)

Ahah, watching Zuzka then Sean, you have the scientific proof that there is a huge difference of sun between LA and Kingston :-D Hum, though none have suntan marks :-p Where I live the weather is at least as bad as in Kingston so I envy you Zuzana… but I miss seeing your eyes…

Gosh! people stop whining!!! can’t you see how you disappoint Zuzka????? stop thinking only of your own butt and if you can’t just go and kick it with the killer workout… 
Please Zuzi don’t feel upset!!!! it’s so hard to see your tears! you are so sweet like a child and like a sister for me so I just can’t stand your tears! It’s so ridiculous how selfish people can be…
It was a real pleasure to see your coffee talk and a tutorial video!!!! Be happy!!!

just wanted to say to you…every time you post this, I vote!!!!
thank you for the reminder…

Me too! 

Hi Alina – I so hope you manage to find a way to be able to include some exercise, I’m sure with your determination you will;)! I’m just commenting because in 2009 I was diagnosed with osteoarthritis and two very poorly vertebrae in my neck causing spinal stenosis affecting the right arm and hand. I was told to stop exercising immediately and to accept that I would have to change my life.  I stopped exercising as instructed (I used to run a lot), however, my pain got worse and I began to get muscle waste and was all lopsided!  I got a second opinion from another neurologist who said that I should try and keep as much muscle as possible to support my neck.  The running was causing pain because it was long continuous jarring on my neck and arm so I started Bodyrock in Oct 09 and I feel very strongly that I have managed my pain more effectively and my symptoms have been alleviated as I have stronger muscles so support my poorly bits.  Perhaps it might be worth a second opinion?? Sending you hugs.  Sx

I hope you’re ok Zuzka….I’m sure we’ll all get our mojo back soon, change is a big thing for some people everyone just needs time to adjust.

Well…today was supposed to be a weights day for me (boooooring) so I did this instead and filled my sandbag to the max so it was about 34 – 35lbs – when I got to the sit ups I found it was too heavy really but persevered.  My numbers suffered; next time going to stick with 12k I think.

1.  SB Squat: 27, 20, 20
2. Rev Push: 27, 24, 22
3. SB Burpee: 5, 6, 6
4. Dips: 12, 14, 14
5. SB Sit Up: 7, 7, 8

Thank you.  Love Sean! Sx

I hope you’re ok Zuzka….I’m sure we’ll all get our mojo back soon, change is a big thing for some people everyone just needs time to adjust.

Well…today was supposed to be a weights day for me (boooooring) so I did this instead and filled my sandbag to the max so it was about 34 – 35lbs – when I got to the sit ups I found it was too heavy really but persevered.  My numbers suffered; next time going to stick with 12k I think.

1.  SB Squat: 27, 20, 20
2. Rev Push: 27, 24, 22
3. SB Burpee: 5, 6, 6
4. Dips: 12, 14, 14
5. SB Sit Up: 7, 7, 8

Thank you.  Love Sean! Sx

Hi Z&F&S
I finish this workout and I was pushing so hard I almost throw up.
For me was the dip the hardes but I am working on them.My score are not as good as Sean but I will improve.
My score:
Squats whit 14kg sandbag-27,25,24
Reverse push up-19,17,17
Pushup-squat-press14kg -5+push-up,5,5+push-up
Dips-10,9,8
Sandbag sid ups 14kg-10,11,12
One burpee for ERIN
5rounds 10/50sec Skipping and now I am finish and feel better then before I star it.

PS:Zuzanko I am jeales see you in the top only here in UK starting winter so no much sun,everything look said.But see you makes my day.
Thank you and all you bodyrockers nice day to.

Zuzka was nice to see you.. 
Awesome workout. Love the Sandbag pushup Squat and press combo, was really enjoyable exercise. I can’t imagine how you manage to do 12 rep, you must be flying  through them. I could only do 5 rep in each round. Just because i love them after i finish i did 50 rep of the combo. Flowed by 8 min high knee skipping. Done for today.

Have a nice day all..

with 8kg SB
1.  SB Squat:  19,16,14 ( i could have done more) May be next time..
2. Reverse  Push: 20,29,20
3. SB Squat and press: 5,5,5
4. Dips: 10,10,19 (assisted)
5. SB Sit Up: 11,11,11

I never bought anything, I managed to do each and every workout with what I found in the house!  And… guess what ?  I’m in the best shape of my life!!  Even without the exact same equipment!  Bodyrock is also about getting more… creative !!

1.  SB Squat:  18-13-8 
2. Reverse  Push: 14-13-12
3. SB Squat and press: 6,5-6-6
4. Dips: 7-6-6
5. SB Sit Up: 7-6-6 
*SB= 15kg

wow! you are amazing. that’s inspiration for me!
keep it up!

Zuzka and Freddy, 
Just wanted to congratulate you for appearing in Spanish magazine. Not only that, but finally they put Zuzka on the cover! :) That’s awesome you guys, I’m so happy for you. I’ve read the article, it’s great!

Hope this is only the beginning, and there are a lot of covers and articles yet to come! :)

Talking about motivation:here’s something to remind you about your diet.
http://www.ivillage.com/52-little-changes-big-weight-loss-results/4-b-394731#394786
 How many of these are checked on your lists?

Yeah the combo looks very nice, I do not have a sandbag I use a bag with the disc of the weights inside so I can not do this one yet,  I will change it a bit. 
I hope I can get my sandbag soon, I love this kind of investments.
Have a nice day!

Thank you for the Coffee talk Zuzka!!  I really appreciate all you do for all of us Bodyrockers.  Sean what an amazing workout gonna jump on this here shortly.  Thank you so much Freddy, Sean and Zuzka.  I wish you all much success and happiness.  :)

Alina, I think I would get a second opinion when it comes to what your doctor told you. I have a couple of things I have to be careful of when I exercise, but the doctors have all universally said “Exercise!” Maybe you could do beginner versions of the exercises to cut down on the level of intensity? I don’t know. But, I do know “where there’s a will, there’s a way!” You obviously have the will, so I know you’ll find a way. Best of luck to you!

As for motivation, or lack thereof… shouldn’t the desire of these folks who envy the capacity to even bodyrock be enough? Think of Erin, so brave and positive. She’d love to be bodyrocking. I’m pretty sure a lot of the people complaining about lack of motivation don’t face the challenges she does. Be valiant, be fearless, haul out the ‘nads and tell Brutus to take a freakin’ hike! :D Go BodyRockers!!!

i just vote, thanks for spreading :)

good one :)
clearly, i’m not very familiar with my dip muscles :P had to keep a toe down.

        Sandbag Squat            28, 26, 25
        Reverse Push Up        21, 28, 16
        PushUp-Squat-PressUp    6, 7, 7
        Dips                            12, 10, 11
        Sandbag Sit Up        14, 12, 12

plus the extra burpees. go erin!
thanks!

I guess I’m in the minority here. I actually really enjoy watching fellow bodyrockers lead videos and I’d like to see a diverse group of people leading in the future. I think it’s fun, refreshing, interesting, and keeps me curious!  I think it’s very motivating watching a more “average” (not that bodyrockers are average by any stretch) person pushing hard and making themselves vulnerable. I learned A LOT from watching Jess’s first video. People gave her a hard time but I found that is served as a teaching moment for me. It showed me that as hard as I think I, personally, am pushing, I can crank it a little harder. Jess, Sean, Z, Freddie, I like ‘em all!  I’m also an extremely adaptable person so maybe that’s why I enjoy seeing this site evolve. As far Z, she is my fitness hero hands down!  I think it’s perfect to begin and end each video with her inspiration and tutorials. That’s all now I’m about to start this beast….
 

Just voted for her!

Hi Natalie,

if it feels to intense for you, maybe try to change the intervals. For example this WO: not 15 sets of 10/50 intervals but 25 x 10/20 (12.5 minutes) or 25 x 10/30 (16.5 minutes). I never tried by myself but I think it can work for you.

Can you guys please post Zu’s scores please?  It’s nice to be able to compare my scores with hers and that fact that she’s a girl helps too.  Please.

Love you, Zuzana!  Good to hear from you again.

I never comment, but I have been a lurker on this site for years. I used to do Zuzka’s workouts about 3-4 times a week until a year ago when i let life get in the way and stopped exercising completely. Yesterday I came back to the site to start working out and get my life and health back.It was humbling how little i was able to do. I am back to not being able to do a pushup!
I of course was shocked like many people about what was going on with Zuz and Freddie. But I always felt they had our backs with this site and this situation would be no different. Seeing Zuzana talk about motivation today was perfect timing for me! I swear it feels like I was meant to come back to bodyrock now. Of course, I love watching Zuz do the workouts, she is an inspiration just looking at her! But I think we can find inspiration everywhere, in the new people they bring on board, in our equipment(i plan on making a sandbag very soon), but especially in ourselves.
But my only suggestion would be post your scores too, Freddie and Zuz! I know you guys are still doing the workouts, so put your scores up!! Your amazing scores help inspire and make us feel like you are there working out with us.
Thank you Zuzana and Freddie, and everyone at bodyrock! There is nothing like bodyrock.tv. I tell everyone about it. I wont desert you guys again!

Hi , Alina I hope you get better fast and never give up ,just do what you can do, and stay an  optimistic person .Don’t  be hard to your self,keep walking………

intense workout…omg dont you guys have back pain after the workout?….I feel my lower back hurts just by watching this video =((

* Front Squat  25 24 27
* Reverse Push Up  25 27 29 (modified, no dipstation)
* PushUp-Squat-PressUp  7 7 8
* Dips  30 34 36 (modified, no dipstation)
* Sandbag Sit Up  8 9 11

Hi Alina,
I know exactly what you mean. I had problems with my health months ago and I had to stop bodyrocking too. Bodyrock is like a drug, high intensity training makes you feel so good, that’s why it’s difficult to stop bodyrocking. Be creative, search for other kind of training, like pilates that needs slow motions and core strenght, use light weights, jog, ioga…For this while the most important is your full recovery. Take patience, take a break. At the end you will see it’s no so bad (but I know you are feeling right now like hell). Be positive and try to learn something of the experience.
 If sometime you could finish a Zuzka workout, you surely can deal with this.
All my good feeling to you 

here are my scores.  Darn dips killed me (did them assisted :(  better luck next time)
sb front sq 22 20 21
reverse pushups 28 25 30
pushup-sq-pressup 4 5 5
dips (assisted) 10 12 12
sb situps 10 10 12
sb was 30lbs
also did
300 high knees no rope
10 healing Burpees for Bodyrocker Erin
10 ninja jump tucks
100 ab exercises (different variations)
300 high knees with rope
now I am sweaty and ready for my shower.  Thanks again!

Dear Bodyrockiends!!! (Bodyrockers + Friends)

Thank you so much for this support. I actually felt intimidated to post anything, as I am not doing BR right now. I felt like I do not belong to this community any more… But right now thanks to you I want to post, as I think I can help newbies and people who do not have any equipment with my advice, because I do not have equipment at all, but I always think something up.

My condition is not so serious, I just cannot do the intense workouts that include weight lifting and too much jumping. I still exercise, because otherwise I would go crazy… I do pilates, yoga, walking. I just really miss the feeling of driving through the workout with all your power… But I trully believe I will get there again. It was just too sudden change, so I got really depressed. I will incorporate the exercises or maybe I will try to follow the workouts in slow version with some modifications.

I promise you guys that as soon as I do the whole BR workout, I will post and tell you all my story! I just want people to get the main point of my message – do not pay attention to the trifles, just live, love, exercise and really appreciate every single minute of this life. 

Samantha, thak you for your story!

Your story is a true inspiration for me and it is not the first time you support me, so big and sincere thank you to you from me!

Excellent routine-especially for the arms!!!
Squat 40 lbs-25,18, 17
rev push-27, 29, 28
Pushup combo-5, 6, 51/2 (I’m counting that half!!)
dips (one leg assist)-23, 28, 30
sandbag situp-10,13,13

I like this new game: What’s Hanging from Sean’s Pants Today!”

The security tag:)

Cant wait to try it out! I came up with a really good circuit workout last week and though I’d share- 975 reps of some of my favorite bodyrock moves! Killer :)
http://www.naturalandbalanced.com/2011/11/05/975-rep-killer-circuit-workout/

thank you guys. I’m gonna do rea’s warm up and stretching today because my head is full of congestion, and jumping around might cause it to explode. i’d lose my security deposit for sure if that happened ;)

:-D Excellent post! Thanks, Tee.

Hm, I have to admit, I never thought about raising the bar and not just work out with my light weight cat but fill her up with pebbles before – great idea, I’ll try tomorrow ;-).

On a serious note though – I made ALL my equipment until recently (when I
purchased a proper dip station), my sandbag is still a packed groceries
bag and my UGI ball is my weighed sleeping bag, and they all work
perfectly well. Here’s an old workout where Z explains how to use the chairs with broomstick to substitute the dip station:
http://www.bodyrock.tv/2010/02/10/sexy-beast-workout/

Hi,guys I dd this workout 1 hour ago,here are my reps:

Front squat-23 22 22
Reverse push up-35 34 34
Pushup-Squat-Pressup-4 5 5
Dips-(It’s still hard to me to do dips so I did knee raises instead)-31 31 33
Sandbag sit up-10 12 13

+burpee for Erin and for you guys,as always:)
Thank you very much and good night!

We did this today with my husband, you can tell which exercises are his strengths and which ones are mines from our scores. The dips were KILLING me.

Overall I’m shattered to have come across yet another Sean exercise that I couldn’t do entirely properly. I started thinking that I could do ANYTHING (having mastered the one leg squats, ninja jumps, pull ups and dive bombers), but man… you push us to a different level. I really enjoy the challenge though! So, scores:
Front SB squat: Craig: 28, 17, 17 | Sünci: 25, 22, 24 Rev PU: C: 20*, 30, 28 | S: 27, 22, 21 SB PU+squat press up: C: 4, 4.5, 4.5 | S: 6, 6, 6 Dips: C: 13*, 10*, 9* | 14, 11, 10 SB sit up: C: 12, 13, 16 | S: 15, 15, 15

* stands for proper form in case of the reverse push ups and dips, in which exercises one or both of us had to switch to the easier modification eventually (or right at the start :-P).

Posting my scores for today…
30,30,30
35,35,42
5,7,6
23,19,26
11,13,9

Bonus: 
20 v crunch
20 Burpees for Erin!!
+100 knee ups on dip station in 4:03 :)
 P.S. Sean, I have 35 pounds in my sandbag, how much do you have? You always seem out of breath when using it..

Hi Zuzka, will you still be coming up with some of the workout programmes

Jess and Sean are doing great. I accept them fully as the new hosts.
I’m still motivated and hopefully others also will be soon again.
So, keep bodyrockin’.

Love to Zuzanna, Freddy, Sean, Jess and especially Erin.

I wish you could tell us what can use instead of a sand bag or the dip station. For those of us who have gyms, what tools could we substitute? 

Zuzana, I love how you say “vertebra by vertebra”!  I will do this tomorrow, vertebra by vertebra!

Chris

Sean,
You are a BEAST!  You really DO motivate me even though I haven’t worked out for days, YOU motivated me to want to be able to do all the same exercises you do.  I’m gonna go make a green smoothie, slop some coffee and get to it! yeah…and go pay for your pants man…

Also, is “gassed” a term that means tired?  I’ve never heard that word used with reference to working out.  

I have a home made sandbag too.  I just use a canvas zippered bag and I put rice in it.  Its 10 pounds now, and its worked well for me…I’m actually ready to add more weight to it.  I can do all of the exercises they do on this site.  I decided to invest in the dip station though.  I can’t make one for my self because I’m very tall.  

I have a home made sandbag too.  I just use a canvas zippered bag and I put rice in it.  Its 10 pounds now, and its worked well for me…I’m actually ready to add more weight to it.  I can do all of the exercises they do on this site.  I decided to invest in the dip station though.  I can’t make one for my self because I’m very tall.  

I’m pretty sure ppl are losing motivation due to a lack in their nutritional needs. It’s definitely not the lack of exciting workouts. Not everyone can eat like another (Zuzana) & still maintain + gain during this type of regimen. Words of wisdom & words that you may not believe but I’ll say them anyway…..

People EAT!!! & yes eat healthy & more of It also supplement protein, vitamins, & various minerals into your diet. I’m a Fitness Trainer & Specialist in Performance Nutrition your body has to rest, heal & can only heal fast/properly w/proper nutrition.

Putting on lean mass (muscle) is not easy, burning it up (catabolize) when you don’t want to is! If your body can’t get the energy it needs from food to live it will eat up muscle for energy & we don’t want that. I could go on & on peace & love peeps!

Akulas

Loved the coffee talk Zuzka – thank you for that. Your words never fail to fill me with motivation and also give me a kick up the butt to wake me up when I need it!! 

Sean, really enjoyed this workout and many thanks. It was good to see you push yourself for the intensity throughout. LoL  at the pants thing…. oooops! No laughs at you anyways, it’s the store staffs fault! :P 
Onto my scores~
Front squat (14kgs) – 19-18-20
Reverse Pushup – 18-17-15
Pushup-Squat-Press – 6-5-5
Dips – 14-13-10
Sandbag Sit-up (14kgs) – 6-6-7

Thoroughly enjoyed this and it felt so intense, and i was able to push and keep pushing. It’s been 30 mins and i still have some trembles in my upper arms & shoulders – FANTASTIC! :D

I’m wondering when we’re gonna switch the roles, have Sean videoing Freddy and Sean military style pushing Freddy to his limit :P

Thank you to all!! x

Great post and well said. :)

If you read over the comments, a lot of people talk about what they used, or new ideas they’ve had to help fellow Bodyrockers.
For the sandbag you could try a backpack with some heavy things in it, cushioned by a towell? Or dumbells? Or just use a weight in general, like a large bottle of water, whatever you can find! :)
For the dip station, I use two dining chairs backed up to perform the dips. For the reverse pushups i use two chairs with a brush pole between them to pull up on. I also recently got a pullup bar so now i do reverse pushups standing on a chair and leaning almost horizontal, using the pullup to pull up and do a reverse pushup. 

Have a look around, I’m sure somebody will be using something that you have and/or could put together to sustitute :) Goodluck! 

holy crap!!! that was a killer!!!!! omg!
here are my scores (SB = 11kg):
1. SB Squat: 23 20 20
2. Reverse push up: 21 19 18
3. SB Push up Squat + Press: 5 5 6
4. Dips (with one leg): 18 21 6
5. SB sit up: 10 10 8

+ Burpee for Erin, Zuzka, Freddy, Sean and Jess!!! <33

Sean, your scores are amazing!!!! Congrats *wow*

nice day :)

Finally some one gets it!! That´s the way I think as well Ellie. Have a great one :)

I didn´t know about this site. I have voted!!

Just wow, Bodyrocker Alina!!! I have a little bit tears in my eyes!!!! And it´s so true: people should be so thankful for their health – it´s the important thing in life!!!!
in my opinion, you are still a bodyrocker!!!! Don´t forget that :)))
Keep it up, girl :)) you´ll rock it!!!!

Yaee a new work out!! I can´t wait until tomorrow to do this one. Sean is trying to kills us with these new works outs and I love it.

Zuzanita, we love you. Don´t feel sad, we will keep bodyrocking and this is why we have this amazing communty to inspire and motivate each other to keep on with the workouts. Come on guys, let´s BODYROCK!!!

I do feel Sean´s workouts a little bit more intense and I start to feel the diference in my body and my strength and it has only been a couple of weeks. I feel like I´m in a new level and that sure keeps me motivated.

Hi everybody!
This is my score:
1) Sandbag Squat (my SB=17 Kg): 20,20,15
2) Reverse Push Up: 17,20,23
3) Sandbag Push Up Squat & Press: 6,4,5 (Thanks again Sean for this one Beautiful!!)
4) Dips: 10,12,13
5) Sandbag Sit Up: 6,7,9
Thanks. Regards from Spain!!! ;)

Yes, very ture, a nice investment. Last year, right after i cancel my Gym membership i bought the dip station. The sending price to Europe was more than  the price of the dip station but it was all worth it. After my  home made SB distorted, i bought the ultimate SB (power pack) and it was worth the money. Love both equipment. The UGI ball to expensive at the moment but i’m thinking to make one Ugly ball. 

Alina, I so hope that the doctor was wrong and that a second opinion will be a little more optimistic. And thank you for bringing to my mind again what bodyrocking is about. That it’s not just about weightloss or looking sexy in a bikini, but that it’s about a drive and a way of life. I know we’re saying that all the time here, but sometimes you just have to remind yourself about it. 

So I really hope that you’ll get better and some day be ready to kick our asses again ;)

Warm Up: Vacuuming + 5x stairs by two’s

1. Front Sandbag (Parallel) Squat: 30 – 22 – 19
2. Reverse Push up: 20 – 16 – 15
3.Sandbag Push Up /Squat + Press: 5 – 6 – 6
4. 3-Knee ups + Dip=1 Rep: 6 – 4 – 4
5.Sandbag Sit Up: 10 – 10 – 10

4×100 skips
30 Minutes (Ashtanga Yoga Standing Postures + first 6 seated + 3 backbends + close.

I filmed myself doing my last two workouts…everyone should do this, it’s a great way to analyze our form. I was able to clean up some technique from the footage.

Great pep talk Zuzka!

Now back to more house cleaning…and 1B4E! I’m scheduled to donate blood next Thursday…Erin, I will have you in my thoughts.

For like two weeks now I managed to be active every day. And even after just two weeks I don’t understand how it could ever be not a part of my daily routine. I’m familiar with bodyrocking now for some time but now an then I always used to completely fail with that new healthy lifestyle and I got back to not working out and eating junk. Even if just for a week or two.. it completely got me out of the routine. 
 
But yeah, I feel like I can do this now. If not myself, who/what else could ever make me happy, right?
And really.. this site is about changing who you are to the better, about changing your life. So why would us bodyrockers bother a change (in this case of the site) so much? 
 
And since I feel like the discussion about the change is getting a little tedious, I feel like writing what I would normally write to you now: 
Zuzka, nice to hear you again :) and you’re looking awesome as always. And why are you so tanned :o white me is getting jealous ;) and yeah.. I’m gonna do this one now. 
And I don’t wanna leave anyone behind, so.. Sean you’re looking awesome as well. especially sweating lol. 
 
oh, and I wanted to share a quote I recently came across: “You can suffer from discipline or you can suffer from regret”.. that’s what keeps me going right now. I’m soo ready to suffer from discipline!!

Beautiful scores, Kathy :)

“HEY SEXY” aka Zuzka :D Really nice photos!!!
This workout looks like the bomb! I’m gonna turn into a Hot Beastie tomorrow morning at 04:30 am!!!
I really enjoy watching Sean in action and hearing his conclusion afterwards. NICE job, sean :)
Love, Maria

A rip snorting beeeestie indeed, Sean!  I didn’t plan to do a Bodyrock today so I did a hard 50 minutes of hill running, then I saw Sean sweating bullets and couldn’t resist the challenge.  My sandbag is 35.5 lbs, which is just over 27% of my body weight.  I figured I’d count myself lucky if I survived two rounds, but I managed to surprise myself!
Sandbag squat (all the way down!): 16-12-16
Reverse push up with broomstick: 10plank+11 bent knee – 10 plank+12 bent knee – 10 plank+10 bent knee
Push up squat press up…sometimes it was hard to flip the bag over my forearms; I got the rhythm going 
later!: 4-5-6
Dips on barstool armrests (toe assisted)11-15-17
sandbag sit up (like these!): 8-10-10
Then I went paddleboarding little waves for about an hour and a half.  There was an absolutely amazing rainbow the whole time we were out.  Now I need to go in the studio and paint what I remember of it!!

great scores!

Another challenging and fun workout. Those dips killed me!! :)
I just wanted to ask if you could post Zuzka’s or Jess’ scores?
It’s kinda hard to compete with a guy like Sean.. :) It’s great for me to try get as close as possible to his scores, but I’d like it if I had girl’s scores to compare to. :)

Anyway, my scores are:
1. Front Squats 21, 15, 13
2. Reverse Push Up 14, 15, 15
3. Push Up Squat and Press 7, 5, 5 
4. Dips 10, 10, 8
5. Sit Ups 14, 12, 13

I did 4 rounds. my score:
1) 30, 18, 15, 13
2) 19, 16, 13, 13
3) 6, 6, 5, 4
4) 16, 14, 11, 6
5) 15, 13, 11, 10

I did 4 rounds. my score:
1) 30, 18, 15, 13
2) 19, 16, 13, 13
3) 6, 6, 5, 4
4) 16, 14, 11, 6
5) 15, 13, 11, 10

ha ha….warm-up; vacuuming ! that’s a good one ! I never considered it a warm up, I usually consider the cleaning up a whole workout ( and even wear a sport bra ).
Good idea about the filming !

I like that – I was planning on sulking today!  ha ha!

there’s an app called tabata sports that works for android mobiles too

hvala vam! it’s a daily reminder for me too! zuzana posted the link just once on her facebook page.
but you can find the competition at fitnessgurls’s frontpage http://www.fitnessgurls.com. You don’t need the special link

I thought it was great too, unfortunaely I couldn’t read it,  I figured out some from my little knowledge of other languages and what I thought they might be taking about.  but I thought it was a great layout, good pictures and several pages long!

OMG ! I just discovered your website ! You are such an inspiration ! Love it !

hi guest
 
what I do is plan my workouts for the week, if zuzana has posted a schedule it is easier,  I know that weekdays I have very little time so I pick 12 – 15 min workouts and I write them in my log, then I check in and if there is a new workout that I wish to do in there, I slot it in for the next day.  so if I need to watch the video I usually do it the night before, If there are any new moves I might do a couple practices then. so when I get up in the morning I get my log out and any equipment and start warming up, while either watching the video or reading my log.  then do the workout, a short cooldown, usually while I do some chores, then I take a cold shower in case I’m still sweating, and off I go.  usually done in a half hour.  on weekends I schedule the longer workouts.

I have those exact same shoes

Good for you Sandtiu!! The best of all is your tried and look at you now, a new bodyrocker!! I´m so glad when anybody starts to change their lives for the good. I hope there is someone out there telling themselves ” I can do this” They did it and now they stick around for more.

Good for you Sandtiu!! The best of all is your tried and look at you now, a new bodyrocker!! I´m so glad when anybody starts to change their lives for the good. I hope there is someone out there telling themselves ” I can do this” They did it and now they stick around for more.

So there are no excuses you guys!

So there are no excuses you guys!

Hi Bodyrockes, Zuzka, Freddy and Sean!!
I totally agree with what Zuzan said in the coffe talk, because that’s qhat I really feel. I have to do the workouts every day, and if I don’t it just feels sooooo strange. So I think that is what a trully bodyrocker have to feel loool
Well, I modified this workout… Here are my scores:
sandbag squat- 29, 31, 30
burpee sandbag press up – 6, 7, 6
sandbag sit up – 14, 17, 15
Reptile – 50, 48, 46
Elevat legs – 13, 11, 9
 
Keep bodyrocking!!

 I used 35 pounds and did some of the dips the real way and the reverse push ups with my legs straight so even though my scores arent the best I feel like Im pretty proud of myself for what I did do :)

sandbag squat- 22-24-24
reverse push ups-20-17-17
sandbag push ups squat press up-7-6-7
dips-18-14-15
sit ups-12-10-12

Hello! Just wanted to say that I finaly was able to do the crow (yoga posture) today!!!!! I guess my arms are stronger now and that’s what’s helping me. Thank you Bodyrock.tv for my strog arms! I feel like Popey!! Haha! :) But in a more feminin way, don’t worry! :)

Wow another deadly workout, I am smashed after that one! Great work Sean!
Btw you and Jess make an awesome team, think you two should do more work outs together, great dynamic!

Freddy and Zuzka,

Can we still get either Zuzka’s or Jess’s scores posted.  I find I sometimes will slack and not push myself hard enough ( I know I am embarrassed to admit this weakness).  I like to use Zuzka’s scores to push myself since she is at a different level of fitness than myself.  

Thanks so Much:)

31 lbs bag
29 26 23
34 32 33- knees bent
6  6  6
20 21 22 -1 foot helping
13 14 13
Just had my sandbag weighed at the post-office today, didn’t trust my hand held travel scale.
I found out that my 35 lbs sand bag was actually 44 lbs . No wonder I felt I’m going to puke after many routines haha.
Good one guys.
Thanks

Whew!  just finished and now am cooling off outside in the autumn air.  Will probably go for a moderate jog, too…

35lb sandbag.  Broomstick and two chairs. Switched to mods on reverse push up and dips, as noted. 

sb squat front: 27-24-24
reverse push up: 17 straight leg/1 bent-20 bent-19 bent 
sb burpee: 5.5-6-5.5
dips: 6 reg/7 foot on ground-3/11-3/9
sb sit up: 13-12-11

Also, I followed Zuz’s instructions and did NOT put the sandbag all the way behind my head back on the ground in between reps on the sit up.  Doing it this way made my reps higher, I’m assuming.

Happy Thursday!!!

nice perspective alina….thanx!  have you seen those people that do yoga for years, amazing shape!

zuz: kinda wanted to blow off a workout, but after listening to you…not possible!!  thanx!
sean:  nice job on the video, and good placement of the gymboss this time….no, nobody noticed
the previous vid.

Sandbag squat 20-20-20 (took my time)Reverse Push Ups 20-20-20Sandbag Push Up Squat and Press 10-10-10Dips 12-12-12 (those are hard!!)Sandbag sit up 10-10-10

If you saw the tips before why do you need them again?

ha ha ha!  It’s funny when I wrote that I thought it sounded like I might be telling people to put stuff in their pet or in their child!

Just get them to drink lots of water first!  lol

For some reason I thought by posting this people would stop asking what they could use as a substition, but I guess not, they just don’t want to read!

Scores:
Sandbag Squats: 31,22,21
Reverse Push-Up: 29,26,23
Push-up-Squat-Pressup: 6,7,6
Dips: 20,18,15
Sandbag Sit-Up: 17,18,16

+5 Burpees.. Good night everyone :D

Hi Janet, 

Bar stool Dip Station Combo…that would be a killer piece of furniture!  Thank you for the idea! :-)

–Chris

Yes, no doubt you could make your first cool million on this, Chris.  Would you like a photo of my cunning barstools as a starting point?  That would necessitate royalties, of course ;)  We could “cheer” each other on in both exercise and life-enhancing beverage chugging exercises, taking turns at each position as the “spirit” moves us.  Wot say?

I have a question… Is there a risk of getting “overtrained” doing these short yet super intensive workouts? I am aiming for doing the workouts every single day, as far as it is possible for me to do them.

And so far I haven’t felt much pain in my muscles doing BR workouts other than the regular GOOD muscle soreness, but if I go to the gym and use fitness equipment there and train quite intensively, I can barely walk the day after because I get these extreme pains in my lower back…
I’ve been warned by others not to exercise every day because of the danger of getting overtrained. But I’m not really sure what that term means exactly, and what the warning signs are… Other than waking up and barely being able to turn around and get out of the bed, off course! :-P
It might be a stupid question, but is there a risk of “breaking down” your muscles by bodyrocking?
Should everybody, even beginners aim for doing the workouts every day, or is it better to work your way up gradualy to work out 5-6 or even 7 days a week?
I know we should be listening to our bodies off course. But some of us, I think, – at least I can speak for myself on this one, tend to ignore these signals if it takes two-three days without any training, when training has become such an important part of our daily routine! The two-three days of rest barrier is my maximum “allowed” time to rest… If it slipps outside this barrier, I lose my motivation and feel that it gets hard to get my butt moving again.Anyways, thank you Zuzka for another great coffee talk! I look forward to doing this workout too! I just have to do the “Good Feeling”-workout first later today, seing if I can beat Jess’ scores :)PS: I miss seing your scores Zuzana… Can you please post them? :)

..

You are so sweet! Thank you so much, maria :)) Nice day :)

I didn’t do this one – and won’t – because I don’t have a dip station… Usually it’s not a problem because I can set up two tables to do reverse push-ups OR dips, but I can’t do *both* reverse push-ups AND dips in the same workout as I need too much time to move my tables from the “dips” configuration to the “reverse PU” configuration ! Sniff :-(

Thanks Sean, Freddy & Zuzka.  That was tough!!  Thanks for your coffee talk Z.  Sharing these workouts with everybody is a big part of the motivation for me, its just so fun.  Used 30lb SB.

SB Squats:  22,19, 20
R-PUs: 24, 21, 20
SB PU, Squat & Press: 5, 5, 5, (Wow – LOVED these!)
Dips: 20, 21, 21 (light toe touch assisted)
SB Sit Ups:  10, 9, 10

Followed with a time challenge to do 100 knee raises on the dip station:  5:05 (alright!! last time it took me 5:27) and 4 min interval skipping (8rnds / 10x20sec). 

Sorry.where are you from…from yours “hvala vam” I was wondering…I am from Croatia

Hi! you just do the workout once a day :) and thats all that Zuzana does too :) they are amazing workouts!

Goustifruit (I have a problem to reply you so I post here my answer for you) don’t give up so easily !!! hahaha I have a solution for you !! :p
For the dips you can do them with a chair !! Zuzka had explained this in a very old one.
You’re back to the chair and put your hand on the sit. You legs are extended and you do your dips !
En français ce sera peut être plus clair. Tu te mets dos à l’assise de la chaise. tu mets tes mains sur l’exterieur de l’assise droite et gauche de la chaise. Tu etends tes jambes comme un reverse push up (donc soit tendues soit rapprochées). Et tu fais tes dips comme ça ;)
Je fais comme ça car je trouve qu’on les travaille mieux qu’en version beginner avec la dip station ;)

Allez maintenant vas-y !!! Rock your friday !!

SI si tu peux faire les dips sans dip sation !! :p
Tu te te mets dos à l’assise d’une c hiase; tu mets tes mains de chaque côté de l’assise et tu etends tes jambes comme pour les reverse push up (donc comme tu veux les jambes tendues ou rapprochées) et là tu peux faire tes dips en baissant tes fesses auprès du sol.
J’espère être claire !!
zuzka avait montré cette variante dans un très vieux workout. Du coup je les fais toujours comme ça car je trouve qu’on les travaille très bien !!

Allez hop !! enfile tes baskets et ROCK ton vendredi !! hahaha

 I am from Germany but my boyfriend is Croatian. He teaches me some Croatian. It’s not difficult to learn how to say “Thank you” ;-)

Ah exact, je n’avais pas pensé à ça ! Bon dès qu’on a un jour de repos, je rattrape mon retard…
(j’ai fait autre chose hier et aujourd’hui je viens de finir Wicked Things. Enfin, je l’ai foiré, j’ai oublié qu’il fallait insérer les Jump Lunges entre chaque exercice :- Ouh, c’est la petite forme moi en ce moment…)
Encore merci pour l’astuce ;-)

Thanx for sharing Alina. With my pain condition it hurts so much to move but I am trying to bodyrock everyday now. I need to build up endurance and strength. Most times I have to modify an exercise but I do to get maximum intensity. . .I truly hope you get back into bodyrocking. I will push through the pain with ya. . .I am pushing through mine, it hurts but I still do it. . .this community is great for support. . . . . kudos for posting!

any suggestion if I dont have dip station?

11/10/11
Front squat 26,20,20Reverse push-up 20,18,15
Push up-squat-pressup 5,5,4
Dips 13,11,12
Sandbag 14,12,13
I had to modify these exercises but I keep going and I am so sore today! Thanks for the great workout :-)

Hi Zuzana my name is Jen, I have been a fitness freak since I was 16. I had found your website around 6 months ago but I had not been pushing myself into starting the workouts. To be honest my motivation has not been the best lately and has been decreasing for a year, everyday that went by without a workout, I had felt displeased and angry with myself. Your video today was just so encouraging, full of motivation and passion; I had shed some tears with you in this video, as I understand the feeling of having that total commitment and passion for fitness and keeping healthy. Your website and all the other body rockers you there have inspired and exhilarated me to finally begin your workouts. My long time goal that I have; and will achieve, is to become a fitness instructor and nutritionist and it would`nt make sense if I was not in shape for when this goal becomes my reality. SO I had finally achieved today`s workout, =D it was a killer but I pushed to the end, I feel exquisite!! 
I like to drink a protein shake that you have provided to us as one of our supplements and then I eat a delicious green salad with a tin of Tuna as a protein booster. =)

Thank you guys for all your hard work and encouragement!  

the crow is ridiculously hard! kudos

11/11/11: sb front squat w/15#=27,26,21. Rv pu=37,32,27. Pu squat press up=4.5,5.5,5.5. Dips=16,18,21. 15#sb sit up=11,13,12. You’re right. Gassed! Ready for some nordictrack cooldown and some yoga! Thanks so much bodyrock!

Modify!  Do dips on a chair, hands on front of chair, legs out in front of you, tricep dip! Use the tables for your reverse push ups. There’s always a way to do the workouts…just get creative! :) I have even done push ups instead of reverse push ups when I’m in a hotel or traveling. Don’t give yourself an excuse to not do the work outs!!

I did this workout yesterday.  I wasn’t feeling 100%.  I was fighting a little cold (that has now become worse…ugg).  So my score probably aren’t as good as they could be, but I still pushed to the max.  I felt a lot better for a while after wards.  I love Body Rock!

Hi everyone,

I see more people are sick or having a cold.. I was sick 2 days ago. today I am feeling really weak and had to work aswell. I will do this one tomorrow and will do a workout sunday aswell. Tonight I will go dancing.. Me and my boyfriend do a south american dance style together, it is called Zouk. And I love it. So am still moving tonight.. Love all you guys.. Keep on rocking!

I did this one as 1st one (2nd was Good feeling)
My score is :
1/ 35.31.33 (10kg)
2/ 30.30.29 (My work to Gym makes me better to this one!!!)
3/ 8.8,5.8
4/ 4.27.28 (I tried to do reular in 1st round but I felt a big pain in shoulder !! :s )
5/ 14.15.14

My shoulder is in pain now…:( I did second workout but tomorrow risk to be a rest day to let my shoulder to be better :’(

Sine Feb 2011, I have done these workouts almost every day, & sometimes 2x in a day.  I’ve never had a problem!

OMG!!! I´m still out of breath!! Sean you are trying to kill me. What an earth did I do to you?? My arms and legs are shaking. It was a terribly horrible great workout!! Every time I finish a tough workout I start to sneeze as though I have an allergy LoL. I don´t know why, so I´m sneezing like crazy hahaha.

my score

front squat     24   20   21
reverse pushup    22   20   22
push up squat press up   6     5 1/2      6
dips    20   22  25 (tricep dips on the edge of a chair)
sandbag situp    11    11     10

Have a great weekend BodyRockers!!! I´m sending positive energy to you all :)

Hi Alina,
Keep a positive attitude and do your best :). Most important thing is to be healthy. You could still try the workouts, not at the same level of intensity though ( maybe no jumping, no weights ). 
I understand you so well when you say that the healthy people should consider themselves so lucky for it and should workout and take care of their bodies. It’s so much easier to workout when you’re not in pain. 
I wish you all the best and get better ! You’re a bodyrocker at heart and you’ll find your way to what you love !

Also check out the warm-up & cool-down routines posted on the site.  You’ll feel much better if you do them before/after each workout.  There are tabs at the top of the page that say “stretching & cool down,” & “warm up.”

They don’t say it much these days, but Z used to follow most of her workouts with moderate jump-roping intervals.  I usually do 12-20 min of 10 sec rest/20 sec work 4 min intervals after a workout.

I also filmed my last two workouts, for the same reason!  I think it’s the best way to check from, but also what our effort looks like vs feel like.  :)  

good scores…see you are skipping now….keep it up and you will be amazed at the improvement it makes to your conditioning

Thanks Gerrilee!  I agree, I find when I do extra skipping I feel so much better and stronger.  I think I did more tripping than skipping today though.  Practice, practice, practice.  Have a great weekend:)  

1. 26-19-18 (22lb bag)
2. 23-15-50
3. 7-6-5 (22lb bag)
4. 15-15-14
5. 10-11-10 ( 12lb weighted bar)

Warm up: Zuz’s warmup routine , plus You As A Machine  day1 of the 4 minutes morning.

Thanks, that’s exactly what Vivi said, in French ;-)
I didn’t do this one but it doesn’t mean I didn’t do anything: I did a workout of mine and beat my own best :-D But now that I have a good alternative, I’ll do this workout as soon as possible (that is, whenever we have a break here).

hmmm, I tried posting my scores, but don’t see them…so here they are again.

BTW, I weighed my SB today and what I thought was 30 lb is actually 32.5 lb…today I added a 5 lb hand weight to it, so 37.5 lb SB

1/ SB front squat 32-30-28
2/ reverse PU 22w/straight legs – 22w/bent legs – 8w/straight legs 12w/bent legs
3/ SB PU/squat/press 6-6-6
4/ dips 16 on dip station unassisted – 30 on chair w/straight legs – 3 on dip station unassisted/20 on chair
5/ SB sit up 10-14-13   my SB was too heavy to lay down and lift from behind my head…lost some time switching around to my lap then laying down and lifting…kept my arms up and straight the whole time…couldn’t get any rhythm for this one

no skip today, bruised foot from work

Hey Zuzka,  Thanks for the motivational coffee talk :)   You made me smile when you teared up :)  I can tell your passionate about it and it’s much appreciated really!  Your workouts are my daily maintenance as well.  Even if I don’t feel like it or I’m low on energy I still gotta just get dressed and do it.  Although I must admit, I still have to talk myself into it every now and then lol.  I always feel great afterwards and that afterglow euforic effect is what I desire.  The energy I get feels soooo goood afterwards haha!

35lbBBSquat:  30/23/23 nice & deep :) Ouch!
Reverse PU:  27/20/18  legs bent
PUSquat&35lbBBPress:  7/5/5
Dips:  20 reg, 21/24 bench
BB Situp:  8/8/8 Hard!
+healing burpess for Erin of course:)

Thanks for the burn!

It was tough, but I defeated the beast.  Not great scores – I went out last night to watch the hockey game and have a few beers – but I worked through it and now I feel great.  apparently bodyrocking is great for mild hangovers!

sb front squat 30-21-21
rvs pushup (broomstick & 2 chairs) 31-26-22
pushup combo 8-7-7
dips (2 chairs) 17-17-11
sb sit ups 9-7-8

5B4E
18 pull ups (7-6-5)
suspended incline press 10-10-10
trx torso rotation 10-10-10 ea side
trx superman 10-10-10
suspended side crunch 10-6-6 ea side

At least they won the game….hahahaha
Bodyrocking is a must after a night of having a few…helps clear the poison.

Great score btw

OMS!!!  Good Job Sean….my arms are KILLING!!!!!!
Again, HOTT pics Zuzka!!  WOWZA’s!!!
Freddy & Sean, I was dreading this one big time…just looked SOOOO hard…and it was.  Thank You!  It went by much faster than I thought it would!
I started with 5 Burpees (Sending good vibes to those people who need it!)

SB Squat (25 lbs)= 26/23/22
Reverse Push Ups= 25/21/20
SB Push Up Squat & Press (homemade Sandbag so this one was difficult)= 5/5/4
Dips (did this one from my bar stool so it primarily focused on triceps)= 25/25/23
SB Sit Up (soooo hilar and crazy with a homemade sandbag, I looked REDIC! lol)= 12/9/10

Now onto some Abs, SB dead lifts & Skipping……CHEERS Y’all!!   :)

Hi Janet,

Sure I would tip a glass with you, but the bar stool should feature in a painting… :-)

How’s the surf?

–Chris

What an awesome workout!!

My scores for this workout with a 30 pounds sandbag:
SB Squat: 30/22/22
Reverse pushups: 23/15/20
SB Pushup squat and pressup: 5.5/6/6
Dips: 22/13/15 with a toe on the ground
SB Situp: 11/10/11
Went out last night – got the poison out as Gerrilee said! :)
I should redo this one, see if I get a better score!!!

Today I revisited Ab Blitz workout and managed to beat my PB! :) I wanted to spare my legs for a change cos they’re a bit sore, but I wanted to do some cardio as well, so this one was perfect! I really like One Leg Bridge and Toe Touches I’ll include them more often in my leg workouts. :)
Can’t wait to see what you have prepared for us though! :)

you know what dana, it probably won’t work as “most” people don’t want to look around, they want an immediate answer.  that is why they ask zuzana to constantly put the answers in her videos.  then someone complains about how long the videos are getting!
an example of this is I put up a post giving lots and lots of suggestions on alternatives for these moves, it’s in this stream and yet how many people are still asking for alternatives.  also you will see someone post their scores with the alternative written in their post and someone will write right afterwards asking for an alternative.

the answers are there for those who look!  but I am amazed at how many people have no imagination any more,  I have never needed someone to show me how to modify something to fit what I have or to fit my body.  I would have been injured over and over in both my exercise and my work because I’m only 5ft1 and I cannot do things the same way as the 6ft guys, but that does not mean I cannot do the same things!

What modification can be for the “dips” if i don’t have the dip station? 

Killer workout boys!! My arms are shaking.,,,AND I broke a nail :(

Front squat (25lb SB): 30,26,20
Reverse Push up: 20,21,20
Push up-squat-press: 8.5,5.5,5…….so much fun!
Dips: 8 (had to modify), 10,16
Sandbag sit up: 11,8,6

Burpee for Erin and her family….5

Hope to improve my scores the next time I try this
Have a good night everyone!
Tammy  (team Canada!)

Hey Tammy! I think I remember in a workout waaayyy back when you said you were from Guelph, Ontario, is that correct? :)

Whoa, this was brutal. I just upgraded my 12lb dumbbell to a 20lb sandbag and boy did I feel it! Here are my scores:

22/18/20
18/16/17
4.5/5/5
14/14/14
11/12/11

How about tricep dips off a chair

there’re my scores – front squat w/22 lbs – 23, 20, 19. reverse push-up legs extended – 15, 14, 14. push up-clean-squat-press up w/22 lbs – 5r 1 push up, 6r 1 push up, 6r. dips regular – 15, 12, 15. sanbag 22 lbs sit-up – 11, 13, 14. 

Ooooouuhh, Lorrrrd, what a GREAT arm & shoulder killer!!!!
I pushed so hard during the 3rd round, my arms were burning like crazy :)

1. Front Squat (15 kilos): 40-37-39.
2. Pike Press: 42-40-42.
3. Push-up-Squat-Press-up (15 kilos): 9-10-10.
4. Dips: 21-26-27.
5. Sandbag Sit-up (15 kilos): 21-20-18.

After work I did 12 x 10/10 of High Knees & Mountain Climbers. Love those short energy boosters :)

Have a fantastic weekend, Bodyrockers!

 Hi,guys I have a big problem.Please,if  someone can give me an advice.My mother and father are threating me that if i continue to do these workouts and don’t gain weight,they’ll stop my Internet connection.I ‘m not on diet,i eat healthy and various foods in order to gain muscle but it’s very hard for me,because i’m usually skinny.I’m 160 sentemetres   tall and 101 lbs.Last year i was 121lbs.and after losing the weight i have had hormonal problems and drinked drugs.The doctors told me i’ under the norm and to gain weight.How to gain muscle,without getting fat?But if i stop doing these workouts maybe i’ll become fat.Moreover these workouts really help me not only pfysically,but also on mental level,I feel more energized and inspired.It’ll be a nightmare for me if I can’t do these workouts,because they’re amazing.And not only they,my new healthy lifestyle makes me feel more  happy and proud with myself.And that has happened thanks to  Zuzka,Freddy and their wonderful site.
So,please guys help me,every advice will be appreciated.
Yours,Siana.

Zuzana, your’e a LEGEND… :)
LOVE your coffee talks :DGreat day everyone !!!

<3 BR Beth

“It doesn’t matter how slowly you go-so long as you do not stop.” -Confucius

yes I am!! and you?

Sean hahhahaha don’t worry that happens to all of us, at least once, what’s really funny is that you still use your pants with that hanging arround while you exercise hahahahha. Love your workout, encouragement and support as well as Zuzana’s, Freddy’s, and Jess’.

11/12/11
~21 lbs in bagSandbag Squat 26  22  21
Rev PU  14  12  11
Sandbag pu-clean-press   6  6  4.5  This was so hard!
Dips (assisted)  23  21  21
Sandbag Situp  10  11  10

Bonus Round 10/50
Core Splits 18
Fitball 1-leg bridge leg lifts…I forgot to write my scores down!  I think ~20 each.  

This was a great workout.  Thanks!

Hi folks.  Here’s my scores from yesterday.

Front squat: 19, 18, 10
Reverse Push Up: 9, 8, 8
Push Up Squat PRess Up: 4, 4, 4
Dips: 12, 16, 18
Sandbag Sit Up: 8, 8, 8

I don’t have a dip station so I used the broomstick method for reverse push ups, and did tricep dips off the edge of my bed.

Thanks,
annalise

did this yesterday. I had to make modifications to the exercises since I don’t have a sandbag or dip station, but it was still intense. I also did 5 minutes of skipping afterward for an extra calorie burn. :)

You’re too good to suspect that, Tee. I’m not saying everybody, but I think some people just need comforting excuses to skip their exercise.

Wow this one was tough! I started with straight let reverse push ups and they are brutal, I only did about 7 before switching back to bent knee ones. My sandbag still has 20 lbs in it and I put my feet up on a stability ball for the dips. I got most of the way down, but not quite 90 degrees…
squats: 21, 17, 17
rev p/u: 18, 15, 18
p/u, squat, press: 4, 4, 4
dips: 17, 15, 15
sit up: 10, 11, 12
and 5 burpees for Erin!

I agree with Zuzana about working out being like brushing your teeth. I would go crazy also if I didn’t do it. This workout destroyed my arms! I couldn’t even do the sit ups with my “sandbag”. Here are my scores:

1. Front Squat w/SB- 25,18,17
2. Reverse Push-Ups- 23,18,17
3. Push-Up/Squat/Press-Up- 5,4.5,4
4. Dips- 14,12,11 (mostly assisted)
5. Sit-Ups- 21,21,24 (I twisted to the side at the top of each sit up to feel it in my obliques)

+ 5 healing burpees for those in need of a little boost of happiness :)

Wicked routine Sea, you’re doing wicked!!! LOVE YOU GUYS!!!!!

I agree with Zuzana about working out being like brushing your teeth. I would go crazy also if I didn’t do it. This workout destroyed my arms! I couldn’t even do the sit ups with my “sandbag”. Here are my scores:

1. Front Squat w/SB- 25,18,17
2. Reverse Push-Ups- 23,18,17
3. Push-Up/Squat/Press-Up- 5,4.5,4
4. Dips- 14,12,11 (mostly assisted)
5. Sit-Ups- 21,21,24 (I twisted to the side at the top of each sit up to feel it in my obliques)

+ 5 healing burpees for those in need of a little boost of happiness :)

Wicked routine Sea, you’re doing wicked!!! LOVE YOU GUYS!!!!!

I just picked up “Eat Right for Your Type” after reading some of your blog. I look forward to seeing how eliminating my avoid list will impact my body.  I can’t seem to shake 5 pounds despite portion control, consistent workouts, etc.  I’m supposed to avoid chicken, corn, & wheat to prevent weight gain.  I eat chicken all the time…at least every day…..for years!  Thank you.

 Thank you for the advice,Peter:)

Better late than never, here are my scores for today…

Front Squat: 31 – 29 – 30 (with my light 8kg bag)
Reverse PU: 29 – 24 – 22 (Zuzana’s way: knees bent)
PU Squat Press Up: 6 – 7 – 7 (my bag is so small I was almost doing diamond PU)
Dips: 26 – 25 – 24 (Alt. “sitting” dips with chair)
Sandbag Sit Up: 14 – 15 – 14 (Freddy’s way: starting with arms extended behind the head)

That’s really neat. I will be very curious to hear about your findings. After about 3 to six weeks of completely cutting out those foods you should have your answer. It may seem overwhelming at first since you are accustomed to eating certain foods and then suddenly eliminating them, but rest assured – as you noticed in the book- there are many beneficial options to fill your plate. It is a great individual experiment. Of course, it is logical to presume that an elimination diet in itself will have an effect on your system regardless, so this should be a long term experiment.
As an aside, there are four of us in our household – each a representative of a different blood type. I am the only one who is very strict with my food choices, but I have to say that having accepted that each of us has our differences our meal times are much more calm. No more: eat what’s on your plate kind of language. My son who is 9, has learned to voice when he is actually full and has learned to sense which foods make him feel best. My daughter, at 7 is learning to stay away from foods that make her tongue feel strange and avoid the foods that cause eczema. It’s very lighthearted at the same time…we joke about, oh, I can’t have that it’s not my blood type. But rather than instil a strict regimen I effort to let the kids figure out which foods make them feel good and energize them for the long haul. They already know how eating too much candy makes them feel lousy so they are learning to binge on it less and less.I think it’s really important for us to get a handle on how we consume food and teach it to our kids right from the start. It is a fallacy to assume that kids can eat whatever they want. No one can.

Sandbag squat: 28/27/25
V-ups (substitute): 27/25/22
Sandbag push up Squat and Press: 7.5/7/6
Dips: 27/22/22
Sandbag sit up: 10/9/7

This was quite the workout! I felt great after, so I did some skipping too! :) Yay me! :)

Forgot to say I had 20 lbs in my homemade sandbag (a backpack with textbooks :P) and that I did the dips off of a table.

My scores:

Front squat: 24, 23, 24
*Sumo Pushups off Chair: 13½, 11, 8 
Pushup – Clean/Squat – Pressup: 5, 5, 5
Dips on chair: 14, 15, 14
Sandbag sit up: 11, 12, 15

Awesome workout, Sean!

♥

*I don’t have a dip station! Substituted this exercise!

I did it at home. I love this challenging workout
With my 15 pounds sandbag
Front Squat 37-37-36
Reverse Push Ups 21-20-20
Push-aquat press up 8-9-10
Dip 20-22-26 (modification)
Sanbag sit up 12-9-11
Thanks for Zuzka, Freddy and Sean!

1. 22,21,24
2.18,17,17
3.6,7,7
4.18,20,23
5.11,13,10

10,5 kg Sandbag 

Thank you, great workout as always:)

hey guys!  finally did this one as I was saving it until I got my dipstation!
I have subsituted for over a year!
First thing I noticed is you guys are tall!  my feet aren’t anywhere near touching the ground!  ha ha!

they made it adjustable so you can make it not so wide but not so you can lower it, I wonder why?  I’ll have to recommend it to ultimate body press!  anyhow it will make me work harder as I can’t touch my feet to the floor!

my “sandbag” (small duffel bag) weighs 20 lb and I didn’t use it on sit ups but did on other two exercises.

front squat – 22, 17, 18
reverse pushups – 18, 14, 12
pushup clean etc – 4, 5, 5
dips – 10, 12, 10
sit up – 13, 13, 13

reverse pushups were cool to do on the dipstation, I usually have been doing them off a pullup bar with my feet on a high stool, so probably a 45 degree angle, the dip station was a little easier (still hard!) so I could get more reps in without my hands dying and the fear of falling!  lol

dips- got the first one then as I came down put foot down slightly near the bottom and on way up as I can’t reach the ground near the top!

did my burpee for erin!
thanks!

 Ahojko a Vitaj na stranke, mozes zacat tak ze si objednas Gymbo timer :) a zatial mozes cvicit cviky bez neho tu je zopar:
 http://www.bodyrock.tv/2010/09/05/smoking-hot-body-workout/
http://www.bodyrock.tv/2011/05/28/600-rep-fat-burner-workout/
http://www.bodyrock.tv/2011/02/05/new-300-rep-workout/
http://www.bodyrock.tv/2010/02/05/550-rep-muscle-murder-workout/
http://www.bodyrock.tv/2010/05/23/get-hot-cardio-workout/
http://www.bodyrock.tv/2010/01/04/we-are-back-with-the-500-rep-workout/
Proste zacni hoci kde a ides…Daj vediet ako si dopadla/ dopadol:}

I did first Smoking hot body w.o took me 23 min and after i did this one:
Front squat – 24-19-22
Reverse pushups – 15-first 5 extended legs:} after knees bended-16-12
Pushup-sqat-press-3.5,3,4
Dips – 13-16-14-legs assisted
Sit up – 10–9-10
Burpe for Erin
Sean how can you make that score on exercise  number 3 pushup-sqat-press WELL DONE!!!!!!!!!
Zuzi just have to say, Miss you!!!! I mean all you guys are amazing Sean you do great, Jess you are lovely  Keyla’s appearance is very similar to Zuzka’s but its not Her….I apresiate all what you are doing just had a urge to write that i miss mine roll model.
Have a great day everybody… Erin all the best!!

very nice:) you have talent to convince people to work out:P….very big cup of coffee….enjoy that you deserve it:P!!!

I love you little coffee talk Zuz! :D

I love you little coffee talk Zuz! :D

Unless I’m prepared to do a brand new workout in the morning before work (or have time after work) I plan to do workouts I’ve done before. So I chose this one for today (11/29/11) which is one of my new favorites. Did this for the first time on 11/15/11 and I managed to beat or meet my scores in every circuit except for 1 rep in the last exercise.  Used 25 lb SB.  Feeling good!

SB Squat:  24, 22, 21
R-PU’s – 25, 23, 24
SB PU, Squat and Press – 6, 5, 5
Dips (assisted with toe touch) 25, 26, 28
SB Sit Ups:  12, 13, 12

And a burpee for Erin.  Hoping her recovery is coming along well since her last update.

Hey BodyRockers! So nice to be back on the site. I haven’t worked out since November 8, 2011. My mother had a couple of heart attacks that week and caused my boys and I to leave AZ and head to Austin until the 2nd of December. I started to workout again just yesterday and am continuously looking to reach the goals I set for myself! I plan on shredding bad habits and fat, by February of next year – one year from when I started BodyRocking! I have to say that being away and coming back to new faces was kind of exciting. Then, I watched this video with Zuz and it broke my heart! Zuzana, you are forever in my thoughts and prayers for all the inspirational talks and workouts you’ve so generously shared with me! I hope that the next time you shed a tear ‘because the sun is so strong’ that it will be tears of joy and contentment with all that you and Freddy accomplished! Especially by all the lives you’ve touched and continue to touch through this site! What a way to show the love you have for any and everyone! From my family to yours, we love and pray for you guys and wish you the very best God has to offer you in this time of your life! And remember, there will always be a Brutus lurking close behind those who strive to be positive and stronger than ever! Peace, Love, and BodyRock!!

That made me cry, I feel the same way. I did my workout today and I was thinking how much I miss Zuzkas leadership , jokes and professional and positive workouts.
Good luck Leilany with your mom and getting on the track again ;)
Bohdana

finito oleeeeeeeeee,1)89×2)40×3)30×4)36×5)80x…………………..petra london

Did this yesterday!  IT was harder than the last time I remember.  I must have really gotten in the zone because I didn’t realize how spent I was until it was over.

I started with the reverse push ups, ending with the squat so my boyfriend and I could stagger.  35lb sb, walker for the dip station.

reverse push up (straight legs/bent): 23 st-10/10-10/10push up squat press up: 7.5-7-6dips (unassisted/one leg assisting):  12 un-9/2-3/7sandbag sit up: 10-9-9front squat: 23-25-22