Nov 12 2011

Sexy Time Abs Workout

Hi BodyRockers,
Freddy here :) Friday is Brutus day. People find it easier to slack on Fridays, but it seems sometimes that the week is full of Fridays. I read recently that a new habit takes 21 days to take hold, and unless you have crossed over the threshold and turned the corner to the point where your training has become synced into your day, it’s easy to fall prey to a million reasons to skip your daily BodyRocking practice.
Get your mind around the “short intense” part of this. We have honed down these workouts to 12-15 minutes, and they cover your full body for maximum fat loss, tone and conditioning. Showers can take longer. Having a cup of coffee can take longer :) It’s almost a ridiculously short period of time, but a perfect amount to get your sweat on and accomplish something life changing. Give yourself this time – make it a priority in your life.
We were thinking that it would be helpful for all the new BodyRockers out there if you guys could share your experiences on how you turned the corner and made BodyRocking a part of your day. What strategies did you use to form the training habit? Please share in the comments below :)

Best,
Freddy, Zuzana & Sean

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 4
  • Split Squats50sec.interval
  • Ugi Plank Hip Thrust50sec.interval
  • Plank Jumps50sec.interval
  • Ugi Toss50sec.interval

Get your gear for this workout here:

Instructions:

This workout is 12 minutes long full body interval training. Set your timer for 12 rounds of 10/50 seconds intervals. You will go through the circuit of 4 exercises 3 times and your goal is to complete as many reps as possible during each 50 second interval . You will have 10 seconds of rest in between to write down your reps. Check out the workout breakdown to see what equipment you need for this workout.

Sean’s scores:

Split Squats – 12-11-10

Ugi Plank Hip Thrust – 18-16-15

Plank Jumps – 12-11-10

Ugi Toss – 16-14-13

+ bonus

Push Up Crawl – 10

Ninja Tucks – 11

Crawl Push Up – 8

+ Burpee for Erin

Watch the video above to see the workout and instructions for each exercise and proper form.

comments


Around The Web
  • Cindy

    I revisited this one today.
    1 13-13-11
    2 20-19-18
    3 25-26-26
    4 20-15-16
    Bonus
    Push up with feet on tower 10, 8
    wall knee tuck to the side 9 each side
    Great workout!

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

    You’re welcome.  I made a more comprehensive beginner guide which includes all of this post in it.  I’m happy you’re motivated :)

  • Ana

    tadaam :)
    8 11 10
    8 9 10
    23 21 22
    19 11 21

  • Anonymous

    cau so i just finished,1)30×2)36×3)60×4)45x………………+3min.extra………………..petra london

  • tee

    Hi everyone!

    Just got back to this one today!

    I used no weight for jump lunge combo, because I think my form suffers, used a 8 lb medicine ball for plank hip thrust but just the picking up part, and no weight in the ugi toss

    sandbag split squats – 8, 8, 7
    ugi plank hip thrust – 9, 8, 9
    plank jumps – couldn’t seem to count these at all, barely could do them! lol
    ugi toss – 14, 12, 13

    completly forgot there was bonus!

    but never forget burpee for erin!

  • Luly

    Lol.for some reason I found the plank jumps exhausting ..I must ve looked more like a period as I got tired then a plank..but great workout as always..

  • Marilync262

    Is there a coupon code for the Ugi Ball for body rockers? I would like to buy one for these workouts. Thanks

  • Anonymous

    I did this today during a break between banquets.  I think I prefer working out first thing in the morning, I don’t know why, but it seems to wake me up if I do it early, but right now, I’m beat!

    split squats 15kg:  10-8-8
    ugi plank hip thrust (bosu ball):  17-14-14
    plank jumps:  38-36-40 (counted each jump out)
    ugi toss (bosu):  16-18-17

    bonus round (love this!)
    I have about 200 feet to work with, so I did the first set crawling forward and the last set crawling backward.

    pushup crawl fwd: 23
    ninja jump tuck: 12
    pushup crawl bwd: 18 SO hard!!!!!

    thank you!

  • lUcY

    hi guys, score:
    -8.5.5
    -9.9.9
    -19.19.22
    -25.22.24 :D

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

    I did this on Wednesday, and my boyfriend did it with me!  We staggered the exercises so he did them in the regular order, and I started with the ugi plank thrust.  He totally died doing it, and today his butt is hurting!  LOL…

    35lb sandbag, 10lb ugly ball.
    ugi plank thrust: 17-13-13
    plank jumps: 34-23-25
    ugi toss: 22-23-17
    split squats: 8-8-7

    Followed with a light 15 min run.

    Hope everyone had a lovely Thanksgiving!

  • Anonymous

    Hi everyone! :)  
    Here are pregnant ladys scores. ;D 
    Did this without weights, can’t use any weight right now… I cant do any jumps neither, just steps… ;)  Spit squats: 7,6,8 Ugi plank and hip thrust: 10,10,10 Plank jumps: 24,21,23 Ugi toss: 21,22,23 Bonus:Push ups crawl: 11,11 Ninja tucks: 10 :) 

  • Annebelwind

    Hi guys, did this one yesterday instead of the death to fat one…. Where are my scores:

    Spit squats: 4, 8, 6 (first one was a heavy weight, last one aswell)
    Ugi plank and hip thrust: 13, 13, 10
    Plank jumps: 15, 12, 19
    Ugi toss (used a pillow): 15, 16, 18

    Bonus:
    Push ups crawl: 5, 6
    Knee hugs (instead of ninja tuck): 21

    Was a great one! thanx

  • ♥ BodyRocker Rachel ♥

    My scores:

    Jump lunges ((with 12lb sandbag): 26, 25, 20
    [12lb sandbag] plank hip thrust: 11.5, 12, 12
    Plank jumps: 16, 25, 20
    [4lb rice bag] toss: 19, 22, 24

    Covered in sweat! Great workout, Sean & Freddy!

  • http://www.janetspreiter.com Janet

    I think I deleted my comments, so my apologies if I have submitted twice!
    Run 5 miles including 3/4 mile hill of 345 feet elevation gain.

    Split squats: 7 – 4.5 – 5 just about killed me with 35.5 lb sandbag
    ugi (little footstool) hip thrust: 15-14-14
    plank jumps: 29-30-28 I counted each plank
    ugi toss (used 2 x 5lb ankle weights, one for each hand to toss): 20-21-19

    Bonus:
    shuffle: 12, 13 all regular push ups (not from knees)
    ninjas:  6  brutal!!!

    Finished with hour and a half paddleboard session, surfing bumpy little waves.  Now I am total mush!!
    Thanks for a gnarly session, Freddy, Sean, and Zuzana!!  :)

  • ZoeRocker

    Holy moly!!!!

    1. Split squat- 8,7,7
    2. Ugi Plank Hip Thrust- 17,15,14
    3. Plank Jumps- 34,33,33
    4. Ugi Toss- 17,16,16
    5. Push Up Crawl- 10,10
    6. Ninja Jump Tucks- 9
    + Burpees for Erin, Freddy, and Z!!!!!!!!!

    I’m loving the transformation of bodyrock as much as it has transformed me :)

  • Anonymous

    split squat:8,7,7
    ugi plank hip thrust:11,11,11
    plank jumps:14,16,17
    ninja:8,8,8

  • Gerrilee Schafer

    Was going to do this Sunday, but felt I needed 2 days off this week.  I always take Monday off.  I used 32.5 lb in my sand bag, an upside down bosu ball for the plank jumps, and a 10 lb dumb bell for the ugi toss, but just pressed the weight overhead.  The SB was a bit heavy for this, would have had better reps with a lighter weight…oh well.

    1/ SB split squat 9-8-8  counted each set as 1 rep
    2/ bosu plank/hip thrust with straight arms like Sean 18-16-17
    3/ Plank jumps, counted each jump back as one 40-42-33
    4/ 10 lb press up/v crunch 40-35-33
    bonus round 14-10-14 (assisted ninja jump)

    finished w/ 6 minute 10/20 HKS

  • Deniel Digin

    I really like that now are the boy host and the girl host. This is a great idea.Zuzana, thank you for new workout hard-style)))
    Sean, Push Up Crawl is fine))

  • irreverend

    this workout felt great. 2km run to warm up and then this. First workout in a week or so b/c of a fall and badly bruised shin. It  feels so good to be back at it. Thank you!

  • Anonymous

    Hello everyone!!
    I just did this workout and is prety good!!!
    I’m sweating right know, but I’m goig to do “you make me feel” workout! today i’m going to extract some teeth today, so I don’t know when I’m going to be able to workout again …

    kisses to Zuzka, Freddy, Sean, Jess and all the bodyrockers!!!!!!
    keep bodyrocking everyone!!!!

    • Anonymous

      Oh, Here are my scores:
      1)11-11-10
      2)15-14-16
      3)31-33-29
      4)24-25-20

  • tee

    Hey angel

    there are different models of the sandbag on the site.  click on the link for one or the other and it will take you to the companies website that sells the sandbag.  you will see that the smaller sandbag has a black version and a pink version.  there are also larger sandbags there as well.  the difference between them is how much weight they can hold.  they come with inserts that you fill with sand, or some other weight.  the bags do not come with weight.

  • tee

    Hey angel

    there are different models of the sandbag on the site.  click on the link for one or the other and it will take you to the companies website that sells the sandbag.  you will see that the smaller sandbag has a black version and a pink version.  there are also larger sandbags there as well.  the difference between them is how much weight they can hold.  they come with inserts that you fill with sand, or some other weight.  the bags do not come with weight.

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

    I did this workout today.  I got sick this weekend and had to rest instead of do anything.  It drove me crazy.  I’m not 100% yet, but I had to workout today.  I guess you could call Body Rock a drug for me.  I love it.  Here are my scores (keep in mind I’m recovering and got worn out pretty quickly):
    Split squats:  6,5,6 with 25lb sandbag
    Ugi Plank Hip Thrust:  8.5,8,7.5 (with 10lb ugly ball)
    Plank Jumps 20,21,20
    Ugi Toss:  16,15,18 (12lb medicine ball)

    I also barely made it through the bonus round.  I was pretty week.

    Also good news.  I measured myself today.  I’m down inches in every area.  I even lost 2 inches on my hips in two months.  Thank you!

    • Anonymous

      You will be finne, but when we’re sick we need to rest to recover. 

      That’s so good that nyou’re seeing so good results!!
      kisses, and keep bodyrocking!

      p.s.: nice scores ;)

  • Lila Alejandra ♥
  • Lila Alejandra ♥
  • Lila Alejandra ♥
  • Lila Alejandra ♥

    What do you guys think about these websites and articles????  I WOULD LIKE TO KNOW YOUR OPINION. Do you guys think they are exaggerating, is it out of proportion all of what they seem to claim? Or is it real? It´s scary, isn´t?
    http://www.toxicagenda.com/poisons-in-food.htmlhttp://www.youtube.com/watch?v=tYpafipJyDEhttp://home.iprimus.com.au/foo7/additives2.html

    In case it´s real, what to do? Organic food is quite expensive and not availabe every where. At least not where I live :(

    Waiting for your thoughts 

    I do believe a lot of it is true

    “All truth passes through three stages:First, it is ridiculed, second, it is violently opposed, third, it is accepted as self-evident.”    Arthur Schopenhauer, German Philosopher, 1788 – 1860.

  • Annalise

    Hi everyone.  Here’s my scores from today.

    Split squats: 23, 26, 10
    Ugi Plank Hip Thrust: 8, 9, 10
    Plank Jumps: 9, 9, 10
    Ugi Toss: 10, 11, 9

    And a burpee for Erin.

    I used a 5kg sandbag for everything (also accidentally used it for the plank jumps as well).

    Thanks,
    Annalise

  • Annalise

    Hi everyone.  Here’s my scores from today.

    Split squats: 23, 26, 10
    Ugi Plank Hip Thrust: 8, 9, 10
    Plank Jumps: 9, 9, 10
    Ugi Toss: 10, 11, 9

    And a burpee for Erin.

    I used a 5kg sandbag for everything (also accidentally used it for the plank jumps as well).

    Thanks,
    Annalise

  • Anonymous

    well said…every word.
     
    you have motivated me to get up in the morning instead of hitting the snooze 3 times…..

    i used to be the girl that got up before the birds to workout but for quite some time now i find it more and more difficult to find the motivation and drive. it’s that very lack of drive and motivation that has put me in a stale and stagnint place in my life. time for a change.

    thank you for opening my eyes to a deeper level of change, tmrw is a new day

    tammy

  • Anonymous

    I wish my scores were better, but I kept forgetting the proper form for a couple of the exercises….I used my 25lb SB, but since I don’t have an Ugi ball, I replaced it with an 8lb weight (next time I’ll use a 10lb weight),

    Here are my scores:
    1- 6,5,6 (I found these tough!)
    2- 12,12,12
    3- 10,8.5,9.5
    4- 18,15,15

    Will push harder the next time to beat my personal best….first, I think I’ll practice the exercises :/

    Burpee for Erin…..as always

  • Anonymous

    I wish my scores were better, but I kept forgetting the proper form for a couple of the exercises….I used my 25lb SB, but since I don’t have an Ugi ball, I replaced it with an 8lb weight (next time I’ll use a 10lb weight),

    Here are my scores:
    1- 6,5,6 (I found these tough!)
    2- 12,12,12
    3- 10,8.5,9.5
    4- 18,15,15

    Will push harder the next time to beat my personal best….first, I think I’ll practice the exercises :/

    Burpee for Erin…..as always

  • Anonymous

    I wish my scores were better, but I kept forgetting the proper form for a couple of the exercises….I used my 25lb SB, but since I don’t have an Ugi ball, I replaced it with an 8lb weight (next time I’ll use a 10lb weight),

    Here are my scores:
    1- 6,5,6 (I found these tough!)
    2- 12,12,12
    3- 10,8.5,9.5
    4- 18,15,15

    Will push harder the next time to beat my personal best….first, I think I’ll practice the exercises :/

    Burpee for Erin…..as always

  • BodyRocker_Bonnie

    Hi Friends. I was away for a few days visiting family and I have to say, BodyRocking on my own away from the online community was a good challenge to see what discipline I’ve gained! Reduced my weight to about 20lbs to give myself a break after working out this weekend.  I needed this today after about 8 straight hours of sitting for work.  Thank you Sean, Freddy and Zuzka!  I felt kind of weak going into this but came out feeling so much better and stronger.  To me that ‘s a win, even if I think my reps could be better.

    Split Squats  11, 9, 8
    Ugi Plank & Hip Thrust  15, 12, 12 (loved these)
    Plank Jumps 19, 17, 16
    Ugi Toss 22, 25, 25

    Finished with 100 rep time challenge for knee raises on the dip station:  5:07.  Didn’t beat my PB of 5:05 but I did it, so take that, Brutus.

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

    I go crazy if i dont do my workouts. Im 16 almost 17 and im in high school and do these workouts 4 times a week. My mom doesnt let me do more cuz she thinks ill get too obsessed, and shes also afraid of me losing weight (i have always been skinny, and there was a period of my life were i got really restrictive with food and got even more skinny not much tho,), and also afraid of problems with my period (i already have, im quite irregular and i havent gotten it since july 29, more than 3 months haha, and it could be due to these intense workouts .. weird cuz i dont workout THAAAT much, i mean like pro athlete)  

    anyway I NEVER miss my workouts, except if im sick.
    I can even count the days i havent worked out this year. 1 week in summer cuz i went to my cousins lake house and i was too embarrassed to workout), then 8 days cuz i had a school study trip to the north of my country, though i did workout one day, did a 12 min routine hehe, and when my stomach got sick, and didnt workout for 5 days. those are the only days i havent worked out this year. 

    if i feel tired or not feeling like working out, i just put my workout outfit, write down the workout and just do it! I dont allow brutus to convice me NEVER! maybe there are some days that i push less than others but thats it. 

    i also have scoliosis, so working out is also very important for that, since i started bodyrocking my curves havent gotten any bigger which is great! and when i dont workout my body feels horrible! 

  • Elena Ioan

    This thing looks like a war workout! I could easely imagine Bruce Willis or something, doing this with a dramatic background musik, while preparing to save the world!

  • Aletinita

    Hi everyone! 
    I have been training for 8 months now…and let me tell you how do i do this… if i don’t train, i feel baaaddd… like there is something i should have done today and didn’t…as if i did not shower, as if i did not wash my teeth, it is like i am lacking the good feeling of the training…which is the best feeling you can get from a training… it has nothing to do with running 30 minutes,  it is so much different! and also i am like Ruby, i never beat Zuzka’s time or repetitions and i am not as fit as i wish i was, but i know that with time, i will ( i dont know how many time though…) but i am now able to do the DIVE BOMBERSSSS !!! woooohooooo!!!!! i could not do them before!!! and now i do them slowly but effectively! and i am very happy about it, also the fact that when i started bodyrocking i could only do 1 or 2 push ups! now i do them all the time and that, my friends bodyrockers and bodyrockers to be… is awesomeee!!! 
    I hope that those who are reading these pages just thinking that one day they will actually do a workout, DO!!!! i started with the 6 minute workout… o thought i was gonna die!
    Thanks to you guys, for the work you put on each one of the workouts and keep it up!
    saludos!

  • Guest

    Can someone please tell me why Zuzana is no longer featured in the videos anymore?? I probably missed some news or something. I’m really bummed, because as a woman, watching her was so motivational for me. :(

    • tee

      you’ll want to go read the last few posts under the life and travel tab

  • Anonymous

    ..

  • Anonymous

    ..

  • Anonymous

    ..

  • Anonymous

    that was tough! Sean, I love the picture, you look like a warrior *haha*

    anyways, here are my scores:
    1. Split squats w/SB (11kg): 6 5 5
    2. Ugi Plank Hip Thrust (6kg weight): 10 10 12
    3. Plank Jump: I didn´t count – but I really gave my max. effort.
    4. Ugi Toss (6kg weight): 10 8 11

    + Bonus:
    1. Push up Crawl: 11
    2. NInja Tuck: 8
    3. Push up Crawl: 11

    + Burpee for Erin, Zuzka, Freddy, Sean and Jess :)

    + 50 reps of Knee Raises on the Dip Station.

    Nice day!!! <3 love you guys!

  • Christine Bastien

    Well he had me crack a smile at 4:08 with “I sweat”.

  • Bohdanam

    Great one , thanks guys
    37 lbs bag, 8lbg ball
    22 15 18 ( counted 1 lunge as 1rep)
    14 15 15
    15 15 15 ( counted 2 jumps as 1rep)
    25 24 23

    20 11 18
    and 5 b’s for all

  • Gerrilee Schafer

    I’ve been using a hand weight for this exercise.  Just do it like Zuz says, but instead of throwing the “ball”, press the weight over you head.  You still have to use all of your stabilizer muscles to counter the weight.  I have a regular exercise ball I use for most other things, ugi pops and squeezes, and I use a bosu ball for the rest.  Hope that helps.

  • Michelle (SA)

    Just watched the workout video… Sean, you’re such an inspiration!  Thanks Dude!

    Thanks for cheering us on Freddy.  I’m starting to hear your voice in my head during training already… “Let’s go!”  :-)

    Zuz, it is nice to see you, Lady, thanks for keeping us on form.  I miss you and it’s such a blessing to see you walk us through!

    You guys rock!

  • Anonymous

    Dipstation

  • ۞ BodyRocker ♥ Beth ۞

    Think tho it erally dependent on what foods/macros I’ve already eaten today… I think I would switch/take the crabs from lunch to pre-workout meal I hope it would help :)

    & I would really like to know how much carbs R U eating per day ? or how many portions in general etc :)

    carbs should be taken carefully for fat loss (which is our main goal all the time… LOL)

  • ۞ BodyRocker ♥ Beth ۞

    yeah ! like the spreadsheet etc :)

  • Bodyrocker_Audra

    Dip station.  You can sub all kinds of things for the UGI ball.  Subbing for the dip station can be a pain in the you know what, like moving chairs around, if you even have any that are the right height, and finding a broomstick that won’t break on ya. 

  • ۞ BodyRocker ♥ Beth ۞

    Hey again guys… :)

    Any Idea for today’s WO??? Im so sorry for not having a new WO on the site… any suggestions anyone ? :)
    Something fun & even hard I have the energy today :D

    thanks !

    <3 BR Beth

  • ۞ BodyRocker ♥ Beth ۞

    Hey again guys… :)

    Any Idea for today’s WO??? Im so sorry for not having a new WO on the site… any suggestions anyone ? :)
    Something fun & even hard I have the energy today :D

    thanks !

    <3 BR Beth

  • Lila Alejandra ♥

    Awwwesome workout!! I´m sneezing again lol! (after a tough workout I sneeze like crazy) Here is my score:

    split squats (only body weight)    7   9    10

    ugi plank hip thrust  (with sand bag)   10   11   11

    plank jumps    21   20   20   

    ugi toss (no ball)  15   18    17

    extra bonus

    pushup crawl  13

    ninja tucks   9

    push up crawl  15

    I tend to push harder at the end, I guess because of the burst of energy. I will contribute all the sneezing to pushing hard. If I sneeze like crazy at the end of each workout that means  the workout was quite tough and I did  get the intensitiy going on . Have a great day!!  

  • Anonymous

    Hi there,

    So I was 4 days away, I went on a short trip..tomorrow is my b-day, and I went in another city, to see my old friends, on a concert, few days party..I got home last night and I was so exhausted…and I still feel the “party” inside…so I did this workout and I was gasping the whole time…
    but never mind, I had a great and long weekend,almost like I am 17,and not 34 that I am…:))))
    and I know that I feel so good because of the bodyrocking…
    tomorrow,also, I am starting my new job, I will be doing some workouts for the ladies, I have a nice space, a nice group,and we are starting tomorrow…

    My scores today are not great at all but still

    1.split squat                                     7 6 7
    2.ugi plank hip thrust                       14 10 9
    3. plank jumps (counting every jump) 32 27 33
    4.ugi toss                                        19 22 20

    bonus:
    1. crawl       12
    2.ninja         8 (assisted)
    3.crawl        10

    that is that for today
    kisses to you all

    • MariaBjørgJepsen

      So GREAT hearing you had a fabulous weekend, my dear :) Congratulations on tomorrow!!! Awesome if you don’t feel a single day over 17!!! I hope you will have a fantastic birthday and first day at you new job. ROCK them!!!
      Love, Maria

      • Anonymous

        well I didn’t feel it then, but I feel it today..hahahaha…
        thank you for good wishes and vibes…
        kiss

  • Samantha R

    Hi all – I did this one after a brisk walk with the pooch this morning:

    1. Split Squat: 10, 8, 7
    2. Ugi Plank Hip Thrust: 16, 16, 15
    3. Plank Jumps: 32, 22, 23
    4. Ugi Toss: 28, 27, 26

    Push/Crawl: 9, 10 (I LOVED these!!!)
    Ninjas: 12

    + 12 x 10/50 Skipping

    Now for the housework……. Sx

  • Anonymous

    I did 15 rounds straight through, and instead of the hip thrust, i went ahead and did full ugi (8 lbs) burpees with pushup and jump:
    triple jump squat with ugi twist: 9, 8, 8
    ugi burpee: 8, 7, 6
    plank jumps: 26, 26, 26
    ugi toss: 18, 18, 18
    10 crawling pushups, 10 ninja tucks, 10 crawling pushups

    plus my 4 extra burpees for erin and co :) )

    thanks!

  • BodyRocker_Cinthia_NL

    Sweat’s drippin gof my face now…. So I’ll hop into the shower but first my scores of today’s workout :)
    Split squats (w/o weight) 7-6-5.5 (in second and third round had to switch to backward lunges after a couple of jump lunges….)
    (ugi) plank Hip Trust (w/o ugi)13-13-12
    Plank Jumps 13-13-12
    (ugi) Toss (w/o ugi) 16-18-17
    I felt it mostly in my upper legs…. am I doing something wrong here? Am really focusing on tensening my abs all the time,….. At least I can do the planks now, although the jumps were extremely tough!!
    Take care everyone…. now time for 1B4E and shower x

  • Pothoula Douma

     Hey! I think missing a workout when I am supposed to go out is not an option. When you want to go out you want to look toned and perfect. I don’t know if it really makes me look more toned but I like believing in that because it gives me a reason to workout and makes me feel more confident so Friday and Saturday workouts are a MUST DO! ;)

  • tee

    Hi guys!  I decided to do the 550 rep fat massacre on friday.  I wasn’t quite as fast as other times but I managed to do more than half of the walk over pushups in proper form before I had to go to my knees, all other times I did them off my knees!  and my squats were way lower!

    I have one leg that the muscles are still sore tonight, my left leg, both front and back! and the muscles just above my hips in the back were so sore too!  I haven’t been sore (other than from those around the worlds the other day!)  in a really long time.   So because I was so sore I haven’t done this one yet but I tried to be active this weekend and will hit this one monday or tuesday.   been trying to stretch it out and massage it out!  hee hee!

    I finally broke down and ordered a dip station after one year!  so I’m hoping it will be easier to do knee raises, and I’m looking forward to doing dips! 

  • tee

    Hi guys!  I decided to do the 550 rep fat massacre on friday.  I wasn’t quite as fast as other times but I managed to do more than half of the walk over pushups in proper form before I had to go to my knees, all other times I did them off my knees!  and my squats were way lower!

    I have one leg that the muscles are still sore tonight, my left leg, both front and back! and the muscles just above my hips in the back were so sore too!  I haven’t been sore (other than from those around the worlds the other day!)  in a really long time.   So because I was so sore I haven’t done this one yet but I tried to be active this weekend and will hit this one monday or tuesday.   been trying to stretch it out and massage it out!  hee hee!

    I finally broke down and ordered a dip station after one year!  so I’m hoping it will be easier to do knee raises, and I’m looking forward to doing dips! 

  • tee

    Hi guys!  I decided to do the 550 rep fat massacre on friday.  I wasn’t quite as fast as other times but I managed to do more than half of the walk over pushups in proper form before I had to go to my knees, all other times I did them off my knees!  and my squats were way lower!

    I have one leg that the muscles are still sore tonight, my left leg, both front and back! and the muscles just above my hips in the back were so sore too!  I haven’t been sore (other than from those around the worlds the other day!)  in a really long time.   So because I was so sore I haven’t done this one yet but I tried to be active this weekend and will hit this one monday or tuesday.   been trying to stretch it out and massage it out!  hee hee!

    I finally broke down and ordered a dip station after one year!  so I’m hoping it will be easier to do knee raises, and I’m looking forward to doing dips! 

  • Anonymous

    Dearrrrr Sean,

    Never shave again.

    Love, me.

  • tee

     
    Cassythis is a post I have made in the pastpeople 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, shoesdip 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 porchdip 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 floordip 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 outugi 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 usethis should be enough to get people thinking!

  • sheniye

    who is the teacher? zuzana or sean? who decides for the bonus?

  • Mary Lou

    I did Hot Beastie this morning and decided to squeeze in another one before Sunday Night Football – Yes!
    Audra – I know I said I’d add another 5 lbs to my bag, but I haven’t done it yet and I’m glad I didn’t, those split squats were killer with 20lbs! HOW did you do 15 of them?????
    split squats: 6, 6, 5
    plank hip thrust: 10, 9, 10
    plank jumps: 26, 29, 29 (each jump out as one)
    ugi toss: 21, 23, 23 (with 8lb ball)

    • Bodyrocker_Audra

      Hi Mary Lou,  Oops, I actually did two jump lunges and then a twist, cos I was wondering the same thing lol.  I corrected it down to three for one rep.  This one will have be a redo in the near future.

  • Bodyrocker_Audra

    My strategy was my PASSION for being fit and strong and the all inspiring Zuzka of course.  As torturous as these workouts were I got more and more addicted to them and the community here.  The diet part is 80% of it tho.  First cut out soda, and dropped 5lbs just by doing that alone.  Drank only water.  Made sure to eat a lean protein with veggies at breakfast, lunch and dinner and two in between snacks were also with protein and either a piece of fruit or small handfull of nuts and the last 15lbs melted off.  This place feels like a second family to me and I love it!

    My Ugi is my 10lb med ball and the SB is my 30lb BB :)

    Split Squats:  29/28/24
    UgiPlankHipThrust:  15/13/11
    PlankJumps:  12/11/10
    Ugi Toss:  25/22/21

    + bonus–CrawlPU:  16/10
    & NinjaJumpTucK:  10

    Healing Burpees for Erin as always :)

    Thank you Zuzka, Freddy, and Sean!
     

  • Lvette #1

    1. 6-6-6(22lb bag)
    2. 10-11-11 (10lb ball)
    3. 13-13-10
    4. 17-15-16 (6lb ball)
    Bonus
    1. 6, (2) 8, (3) 6

  • Lvette #1

    1. 6-6-6(22lb bag)
    2. 10-11-11 (10lb ball)
    3. 13-13-10
    4. 17-15-16 (6lb ball)
    Bonus
    1. 6, (2) 8, (3) 6

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

    that was a great workout!!!  I used my 35lb sandbag and my 10lb ugly ball.  I found it hard to jump lunge with the sb–not just because of the weight, but because it was really bouncy.

    split squats: 8-7-7
    ugi plank thrust: 14-12-11plank jumps (each jump out = 1 rep): 28-24-24
    ugi toss: 20-18-17

    Now for a liiiiiggght, slow run.  Happy Sunday!!

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

      I just realized–I held the sb on my back.  I should have held it in front.  Oh well!  Next time!

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

    You go Brooke! I applaud you! :D

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

    This one was really intense for me today. I hope I’m not coming down with something. :(
    Split Squats: 8, 7, 10
    Plank hip thrust: 11, 11, 11
    Plank Jumps: 15, 15, 15
    And I did knee tucks instead: 11, 20, 20.

    Now time for a cool down and a shower. Freddy, Sean, Zuzka.. Thank you all! But just one question: Where is Jess!! :D

  • Anonymous

    sometimes Maria is my motivation…:)))))

    • MariaBjørgJepsen

      You are the cutest :) And you are mine, as well!!!

  • http://tailorfairy.com fairy

    Finally back with bodyrocking, really missed it, dont even remember why I stopped. Did this this morning with modifications since I couldnt jump so I wont disturb my neighbours:

    20-23-23
    9-9-9
    17-16-17
    22-22-24

    All the best

    fairy

  • Anonymous

    11/13/11
    I used my 8# dynamax for everything – I couldn’t carry the sandbag & ball to the gym :)

    scissors + knee strike 10  8  8  
    ball plank & hip thrust 13  14  13
    plank jumps (i counted each side jump as 1) 17  12  11
    ball toss with leg extension  25  24  24

    bonus
    shuffle crawl 12(4knees)
    ninja jump tuck 9
    shuffle crawl 10(knees)

    extra bonus (10/50, 6 rounds)
    reverse plank knee tucks, hands on fitball  29  27  25
    russian twist with ball 47  44  44

    20 min 10/20 skipping, increments of 4/6/6/4 min
     
    This was an awesome workout Sean!  Thanks :)

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I find it helpful to set a specific time of the day to work out. For example saying, i’ll work out at 4 today. This way it’s not like saying oh i’ll work out later and then later becomes later and later until you’re too tired and just want to go to bed. 

    Also, motivation to work out on fridays, I find my muscles look so good after working out, so working out before i go out is an extra way of looking good in my jeans and dresses :)  

  • Anonymous

    AH HA HA HA HA HAAAA!!! I CAN DO NINJA JUMP TUCKS!!!!! I’ve been Bodyrocking since March or April and have had to hold on to the side of the couch for so long. NOT ANYMORE!!! MAN! I love it! I’ve still got weight to lose and I’ve still got smaller pants to fit into, but I can do ninja jump tucks. 

    Next up — pull ups, baby!

  • Lila Alejandra ♥

    One suggestion: If Zuzanita is still helping out with the tutorials in the videos and she can pretty much shoot her own video, why don´t you guys alternate days. Zuzanita does one workout video, then Sean, then Jess and so on?  It´s only an idea :) Please, I´m not complaining about Z not doing the workouts anymore, it´s just an idea and we can all benefit and be motivated with each BodyRock host with their own tips, suggestions, coffee talks, inspiration, tutorial, etc. Variety!

     Z, you still owe us a video about your skin and how you take care of it. Thanks, guys!

  • ۞ BodyRocker ♥ Beth ۞

    Im feelin’ killed, LOL :D

    1)5,4,4
    2)8,9,9
    3)7,11,9
    4)12,10,10

    THANKS !!!

    <3 BR Beth

  • Lila Alejandra ♥

    My motivation to kick out Brutus from my head and shake the lazy feeling is seeing my body get stronger and fitter each day and people telling me how good I look for my almost 40 years old :) I just  tell myself  ”it´s only 15 min, it´s only 15 min!! I have never felt or looked so great, not even in my younger years, so
     let´s bodyrock!!

    THANK YOU so much for these super intense super short workouts BodyRock team, otherwise Brutus could win!!

  • Cindy

    This is a workout for warriors.
    SS 12-12-10
    UGI plank hip thrust 19-18-18 (10 pound medicine ball)
    Planj jump 24-25-25
    UGI toss 19-17-16
    Bonus
    Push up crawl 14
    Ninja tuck 7
    Push up 10
    ONe HEALI NG Burpee for Erin, 4 Burpees full of love for Zuzka, Freddy, Sean and Jess

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    I’m whacked. :)

    Split Squats – 8-8-8 (had to modify after the first 3/4 and drop the weight)
    Plank hip thrust – 10-9-9
    Plank jumps – 20-17-22
    KB Toe Touches – 12-12-16
    + Bonus
    Push up crawl – 11
    Ninja Jump Tucks – 7
    Crawl Pushup – 12

    Thanks guys! Oh and also…
    +1 burpee for Erin, then also one each for Zuzana, Freddy, Sean & Jess :D

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

    Hey Sam,
    I completely get what you’re saying. “ i spend all my time motivating, inspiring, pushing putting all this positivity and energy towards everyone else that im finding that there is none left for me.” 

    Sometimes (oftentimes) we need others to point us in a direction that we otherwise don’t see because we’re so focused on our path or mission. Not seeing the forest for the trees…

    Without knowing what you’re routine is, my first question would be how much stretching are you doing? Your fascia could be in a tangle (so to speak) and when our fascia is not sliding and gliding properly it affects how our entire muscular system etc. is functioning and reacts to movement and so on.

    check out this great explanation from Gil Hedley:
    http://bit.ly/rucbJn

  • GoustiFruit

    That was very hard, heavy breather again :-O

    Split Squat: 10 – 9 – 9
    Ugi Plank Hip Trust: 14 – 13 – 14
    Plank Jump: 29 – 24 – 22 (like@facebook-732267114:disqus I counted every BW-FW jump as one)
    Ugi Toss: 30 – 29 – 31

    Bonus :-)
    Crawl PU: 30
    Ninja Tuck: 10
    Crawl PU: 22 (Doh, ninjas killed me !)

  • MariaBjørgJepsen

    Perfect Ninja Jump Tucks, Sean!!! :) I kept sliding on my mat today, when I did them :(

    I loved this workout, super intense! I used my 5 kilo gymball and 15 kilo sandbag.

    1. Scissors & Twist: 13-13-13,5.
    2. Gym Ball Plank Hip Thrust: 17-18-17.
    3. Plank Jumps: 43-48-49 (I counted every 2nd jump!).
    4. Gym Ball Toss: 33-36-35.

    Bonus:
    1. Push-up Crawl: 19
    2. Ninjas: 9 (mat sliding, grrrrrr!)
    3. Crawling Push-up: 17

    THANKS for an awesome workout – GIVE ME MORE!!!! Please, ha ha.
    Love, Maria

    • GoustiFruit

      Impressive plank jumps, and being able to improve after each round is even more. My tongue was hanging out after the first round :-p

      • MariaBjørgJepsen

        I did find it really challenging :) You have GREAT scores, Gousti!

    • Anonymous

      You are a machine!
      I’m really curious what you look like…

      • MariaBjørgJepsen

        Thank you so much :) I look fit and strong but not in a “skinny” way. I gain muscle very quickly, so some might think I am a little too buff from a woman. But I don’t care, I don’t mean to look “bulky”, I just do my Bodyrock and go to the gym once a week :)
        Love, Maria

      • Anonymous

        she is a borg…hahaha…!!!!

    • Anonymous

      You are a machine!
      I’m really curious what you look like…

    • MariaBjørgJepsen

      Beat my scores today!

      1. 15-15-14.
      2. 18-18-18.
      3. 46-54-55.
      4. 40-42-44.

  • Anonymous

    Hi Z&F&S
    I miss your score Zuzi I do like the Seans but is no’t the same.
    My score:1) 9,9,10
                  2)13,13,14
                  3)7,8,8
                  4)16,17,17
    bonus1)11
             2)9
             3)11
    Burpee for Erin
    Thank you and have nice day all bodyrocker

  • Samanthina

    Hi,guysi ,just have had a shower and did this workout half an hour ago :

    Split squats-27 32 34 33
    Ugi plank hip thrust-13 16 25 24
    Plank jumps 13 22 25 22
    Ugi toss-35 38 38 38 (i did one extra round)

    + Push up crawl-17 
    Ninja tucks-12
    Crawl push up-18
    + a healing burpee for Erin:)
    Thank you guys and good night to everyone!:)

  • sandtiu

    Loved this workout!  Can’t quite get to the point that I can write down my score.  Those 10 seconds go fast!  I know I need to though so I can compare and see my progress.

    I’ve always worked out, but since hitting forty, my motivation was waning because nothing seemed to work anymore.  I was getting really discouraged.  My weight and body fat started creeping up and it was so incredibly frustrating to work out that long and not have results!

    Finding what I love… short, intense, *varied* workouts makes all the difference to me.  I’m a newbie, but I’m already seeing visible results.  But more importantly, every time, I’m doing something new that I’ve never been able to do before.  The high I get from these workouts make me anxious to do the next one, even just after I finish the day’s workout.

    I’m lucky that I stay home while my kids go to school, so literally when they are on the bus, I’m running inside to do my workout.  I plan what I’m doing to do the day before.  I’m done in a 1/2 hour or less, then shower, then I can get on with my day, feeling very proud of myself and feeling like a warrior.  So not hard to fit this in.  On days that I have to be somewhere when they are in school, I just either get up early, or do it after school.  Kids like to workout with me, and I’ll just do a shorter workout so I don’t feel “guilty” about mommy time.

    I have external motivation for sure… my mom is obese.  Not morbidly obese, but definitely will get there if she doesn’t do anything about it.  I look just like her (or would if I haven’t always been so good about healthy eating and exercise).  But more than what she looks like, it is about her life!  She’s soooo tired all the time.  She’s always sick.  She just got diagnosed with diabetes.  She’s only 65 and she has no energy to play with my kids.  I’m turning 44 on Tuesday and I do not want that for myself.  I want to be there for my kids when they have kids.  I want to have dance parties with them, play basketball, jumprope, go on hikes, etc.  When I do this stuff with my kids now in front of my mom, she looks at me in amazement.  I don’t remember her ever doing active things with me or my sister.

    Thanks again for another awesome workout!  

  • http://myboisterousquiescence.blogspot.com Hannah

    Hubby and I did this workout yesterday =] It was awesome!! The day before we did two seperate workouts of Hot Beastie AND I’m Sexy and I Know It so yesterday our bodies were both feeling it and this was the perfect workout for that day =] here are my scores!!

    Split Squats: 9, 7, 6.5

    Ugi Plank Hip Thrusts: 15, 14, 14

    Plank Jumps:  16, 21, 17

    (I subbed the ugi toss for sandbag sit ups.. I thought it was a pretty straight across exercise! =p)
    Sandbag Sit Ups: 10, 11, 11

    We ended up skipping out on the bonus WO.. not next time though! =D

  • Yajaira Christian

    Hello bodyrockers!!

    I love abs workouts!!
    Here my score;

    Split squats– 11,11,10
    Ugi plank- hip trust– 16,15,15
    Plank jumps– 14,13,11
    Ugi toss– 18,16,16

    BONUS
    Push up crawl– 11
    Ninja tucks– 10
    Crawl push up– 11 + 5 burpees for ERIN!!

    Thanks!! I feel great!!!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    I’m not sure if I counted my plank jumps properly – I doubt I can beat Sean, but here are my scores:
    Split squats: 9, 8, 9
    UGI plank hip thrusts: 15, 13, 13
    Plank jumps (every BW-FW jump counted as 1): 29, 28, 26
    UGI toss & catch (5kg, no cheating, but argh!!): 27, 29, 29
    crawling PU: 13, 15
    Ninja jump tuck: 9 (+1 after the 2nd round of crawling just to round up to 10)
    +1 burpee for Erin
    +25 minutes of skipping
    Now I deserve a giant fish and chips supper – I’ve been craving it all week.

  • Anonymous

    I just did the Ninja Jumps for the first time! They are easy! Wow, what a success after doing a one knee squat for the first time a few weeks ago… That’s fine because I see that I’m making a progress altough my physique hit a kind of plateau recently.
    My scores:

    SS: 8,5,7
    UPHT: 7,10,10
    PJ: 16,18,17
    UT: 25,24,23

    CPU: 10 (+4 on knees)
    NJ: 10
    CPU: 6 (+5 on knees)

    Feeling good, have a great day all!

  • http://twitter.com/GabayC Gabija D.C.

    split squats – 7/6/5
    ugi plank hip thrust – 10/10/9
    plank jumps (1 jump back-1rep) – 16/16/17
    ugi toss – 22/19/19 (I was doing a medicine ball toss)

    bonus wo:
    push-up crawl – 9
    ninja jump tuck – 8
    push-up crawl – 7
    + burpee for Erin
    +burpee for… me :D Is that selfish?

  • Vivi

     did this one this morning.But I felt more my legs & shoulders than my abs ????
    I did with 10kg
    1/ 12.11.10
    2/ 13.12.13
    3/ 44.43.46 (I counted each reps on Right & Left not in the middle)
    4/ 27.28.28 with 5kg this one (Most difficult for my shoulders than my abs!!)
     
    + BONUS :
    1/ 15
    2/ 13
    3/ 17
     
    Very good one!
     
    I really like your Bonus Sean !! <3

    • Vivi

      I made 2 mistakes …:(
      So I ahve to re-do it to have a real score.
      For the second exercise I put my arms to the ceiling and not in front of me
      and for the 3rd one I forgot the midle plank (I did only plank on R & L)

      • GoustiFruit

        There shouldn’t be a huge difference on the 2nd exercise. For the third I don’t know !?

    • MariaBjørgJepsen

      VERY Nice scores! I also like the bonus round and to see Sean push himself hard :) A nice little change with a male host, to prove that Bodyrocking is just as hard (or harder) for men!!! ha ha.
      Love, Maria

      • GoustiFruit

        Yeah I think that’s it, it’s harder for men :-p

  • Vivi

     did this one this morning.But I felt more my legs & shoulders than my abs ????
    I did with 10kg
    1/ 12.11.10
    2/ 13.12.13
    3/ 44.43.46 (I counted each reps on Right & Left not in the middle)
    4/ 27.28.28 with 5kg this one (Most difficult for my shoulders than my abs!!)
     
    + BONUS :
    1/ 15
    2/ 13
    3/ 17
     
    Very good one!
     
    I really like your Bonus Sean !! <3

  • Vivi

     did this one this morning.But I felt more my legs & shoulders than my abs ????
    I did with 10kg
    1/ 12.11.10
    2/ 13.12.13
    3/ 44.43.46 (I counted each reps on Right & Left not in the middle)
    4/ 27.28.28 with 5kg this one (Most difficult for my shoulders than my abs!!)
     
    + BONUS :
    1/ 15
    2/ 13
    3/ 17
     
    Very good one!
     
    I really like your Bonus Sean !! <3

  • GoustiFruit

    Working out is obviously great for your physical health, but it’s also great for fighting depression. You still need motivation and a lot of will though to succeed, but I’m sure that if you manage to push yourself for 21 days, you’ll have a chance to get out of it. As Zuzana often says, don’t be intimidated by some exercises, even if you can’t fully do them, the most important thing is to move and try your best, and very fast yu will see progresses; in fact the more you are beginner, the faster you will see improvements; so try it.

  • Ricky 29

    just a few days to vote for zuzana!
    http://www.fitnessgurls.com/gurls/physique2011/

  • Anonymous

    Ok now I’m wondering if I always did the jump lunges wrong!?? what Zuzka calls scissors as the first exercise looks like regular jump lunges to me!? where is the difference? i always thought with scissors you don’t bend your knees. I would be very grateful if anyone could explain that to me. =)

    • Vivi

      For me it is jump lunge too. Perhaps a mistake of language from Zuzka. ;)
      For me scissors are faster and as you saied the knee no near the floor

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    You look beautiful Zuzana! I would like to see you occasionally host still. Your form is ideal and while Sean is great he does the exercises different then you.

  • Daniela(Duovka)

    Hi guys:) this one was what I needed today…kicked my butt:))thanks for that guys…..now I go for some overtime lol:))
    1)9,9,8
    2)15,13,13
    3)30,27,26(each plank count as 1 rep)
    4)14,15,14
    bonus-11,11,8

    burpee for Erin!!!

    Have a nice day to ALL!!!KISSES

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

    Did this wo after cleaning the apartment. I used 22lbs waterbag and 11lbs pumpkin instead of ugi ball (lol again) :-) my scores:
    split squats – 8, 7, 7
    ugi plank hip thrust – 13, 14, 14
    plank jumps (4 jumps as 1 rep) – 6, 8, 8
    ugi toss – 30, 29, 29

    bonus wo:
    push-up crawl – 16
    ninja jump tuck – 11
    push-up crawl – 16

    plus 50 burpees:
    10 regular
    10 side knee tuck
    10 side jump over
    10 with hanging knee raises
    10 one leg burpees

    • Anonymous

      ha i was wondering what i could use for the ugiball this time, didn’t think of the pumpkin i have still laying around! thanks! =)

    • Ricky 29

      haha pumpkin, great idea :-D

  • Cynthia

    Hey guys! I haven’t posted in a while but I have been religiously BodyRockin’. I just wanted to say hats off to Sean and Jess. You two are really kicking off the next stage in our communities movement with a fire! I love the Bonus exercises that Sean has been tagging on as well. Keep up all the awesome work and thanks for all you guys do ;-)
     I had my one year anniversary as a BodyRocker in October and when I started I considered myself to be pretty super fit, a bit overfat,more than I realized at the time, and more than I had been before in my life(third child was the hardest to bounce back from for me), but I am happy to say that the myself I am today can definitely whip the butt of the myself of the past and I am down 14lbs and back to my “fighting weight/lean-ness” so to speak. 
    I am hooked for life!
    Have a good night all, and see you for the next workout ;-)

  • Jazzy

    SCIRES:
    Split Squats: 9,9,9

    Ugi Plank Hip Thrust: 11.5, 11, 14

    Plank Jumps: 16,15,13

    Ugi Toss: 18,15,18

    Bonus:
    PushUp Crawl: 11
    Ninja jump tuck: 11
    PushUp Crawl: 10

    + 5 Burpees

    Thank you for the training! Now im off to see the boxing fight. I’ll eat my post workout meal so I dont snack while watching the fight. Good night everyone. Be safe :D

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

    I just did this workout (mostly in the dark) while my kids watched a DVD. Imagine the temptation to catch a glimpse of the movie. 
    Warm up: mopping the floors and 5x stairs by two’s.

    I made a little modification to this workout. I turned it into a 15 minute workout by adding Ninja Jump + Tuck after #3. (I generally try to give my arms a rest between two plank type exercises).
    15 Rounds, 10 sec Rest + 50 sec. max effort

    1.Split Squat w/Sandbag: 9-7-7
    2. Ugi Plank + Hip Thrust w/8lb. medicine ball: 14-13-13
    3. Ninja Jump + Jump Tuck: 10-9-8
    4. 3 directional Plank Jumps:34 – 38 – 41 (counted each jump)
    5. Ugi Toss: 23-21-21

    4×100 skips
    40 minutes (Ashtanga Yoga Standing Series + first 12 seated postures + 3 backbends + close)

    1B4E

    • Anonymous

      love it how you blend it all :) . Keep the house clean AND get your workout. That sounds like a super-mom to me :) .

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

    My heart is beating so fast as I type this. I just finished working out… of course I did the modified version :) But I feel so good about it honestly. Thank you guys for being an inspiration! <3

  • Gogo

    F-ya fireball friday!  But I’ll be doing it on sunday :)   Keep up the great work Sean!

  • Jeeplover01

    My 1 year Bodyrock mark will be December 30. I have lost 100lbs in 3 years. My best advice is that you all need to realize that losing weight the HEALTHY way takes time! Give yourself that time. Once I started losing weight I never looked back and I just kept making the workouts harder until I found this amazing site and supportive community. I wake up at 4 am to do these workouts every day…because of my dedication to it, Iam quietly proud of myself, sure I still have my weaknesses ( peanut butter, crispers, i have been known to eat a whole bag at once and cashews)  but I hope right back on the bodyrock path, and I plan to follow it for as long as it exists and after that I will follow my workout log book. You can do it, as long as you have patience, determination and a will to kick brutus’ A$$!!!

  • Jeeplover01

    My 1 year Bodyrock mark will be December 30. I have lost 100lbs in 3 years. My best advice is that you all need to realize that losing weight the HEALTHY way takes time! Give yourself that time. Once I started losing weight I never looked back and I just kept making the workouts harder until I found this amazing site and supportive community. I wake up at 4 am to do these workouts every day…because of my dedication to it, Iam quietly proud of myself, sure I still have my weaknesses ( peanut butter, crispers, i have been known to eat a whole bag at once and cashews)  but I hope right back on the bodyrock path, and I plan to follow it for as long as it exists and after that I will follow my workout log book. You can do it, as long as you have patience, determination and a will to kick brutus’ A$$!!!

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

      WOW!!! Congrats on your progress!  That really is incredible, losing 100 pounds!  I think it’s much more of an inspiration that you lost it over 3 years–it shows a real dedication to a lifestyle, like you said.  You are an inspiration!

      And don’t worry–I think cashews would bring anybody down.  And they are a nutritious, whole food.  It’s much better to pig out on cashews than some processed or sugary junk. :)

      • Jeeplover01

        Thank you so much!  :)

  • Joubert12

    IT is fun watching Sean doing these workouts.  He has a different frame, more muscle, more work is required don’t you think to throw a body like Sean’s around vs. Zuzanna? 

  • Anonymous

    The video ended kinda abruptly, didn’t it? We didn’t get to hear Zuzka say:” Try this workout at home/I hope you guys are gonna enjoy this workout and I’ll see you guys next time.” :)

  • Anonymous

    What happened to the t-shirt contest? Do we have a winner? :)

  • Anonymous

    Remember to take it easy on yourself.  Form follows function.  If you do these workouts regularly & eat sensible, you will see a change. :)

  • MariaBjørgJepsen

    Tomorrow early morning – can’t wait, as always :D working weekend from 05:30 Sat and Sun. But I don’t mind, because I know my morning with Bodyrock makes me sweat, wakes me up, energizes me, makes me invincible, smiling, powerful and positive throughout the whole day. Life is damn good, friends!!! Thank you, Zuzka, Freddy & Sean! Love you guys!!!!
    Love, Maria

    • Vivi

      STOP to work the weekend !! I can talk with you only these 2 days !!! hahaha :p
      Well how are you ?? In total in love for sure !!

      Here I’m fine a little scare friday with a bif pain in my shoulder in making dips but after a rest day yesterday, all is ok ! Good !
      I can go the Gym tomorrow !! :p
      I’m very very happy about Gym. I ‘m better in reverse PU & sumo PU too ! I work mainly my back and shoulders and very happy to gain much reps after only 10 days of body bulding !

      And you do you still push 200kg !!!! Unbeliveble for me !!

      See you soon my sweety RockGirl !!

      • MariaBjørgJepsen

        Ha ha ha, don’t worry sweetheart, I only have 1 working weekend per month! Those 2 days I am in the hotel’s kitchen making a delicious breakfast table for all our guests (100-130). I love it and it is great with a changement from my regular working routine. We make almost everything from ground: home baked bread and buns, home cooked marmelades, homebaked granola, Greek yoghurt portions, fresh warm croissants, butter, cheese plates, fresh cut meats, fruits, vegetables, cakes, coffee, tea, juices, you name it…. SO good :D

        I am glad to hear you enjoy the gym! YES, I still press 200 kilos, but I think it is time to change my intervals. To put on even more kilos and do fewer reps instead, if I want to see and feel more progress, you know. I also love working my back and shoulders! I do 40 kilos in the “pull downs” and 60 kilos in the tricep press down/dips. I love the feeling of pushing myself hard!!! But I also work my legs, butt and abs in the gym. All at once in maximum 2 hours. 1-2 times a week, and Bodyrock 1-2 times daily the rest of the week.
        Don’t you need your lunch break at work for eating and resting? in Denmark we only have ½ an hour lunch break! 

        Did you enjoy your weekend?

        Kisses from Maria

  • BG_Fit

    Hi Zuzka . Can you please post your scores, even when you do old workouts  ? I really like to compete with you and I know a lot of other bodyrockers do too. Please :-)

  • http://invisiblepinkwitch.wordpress.com Wanda M

    i find id kinda hard to explain how to accumulate the energy/willpower to do a workout almost every day (i do them 6 times a week since some month, started with 3 times). i think it is “just” the feeling to do something great for my body i’ve been fallen for.
    usually i do my workouts at the evening or in the night – i am a night owl and i love to have something to look forward to over the day. something that is like some sort of zen meditation to me by now. it brings me up after a stressfull day, instead of taking all the energy that is left. afterwards i take a really hot shower and make myself comfortable and enjoy the thoughts of the results i will get going on like this every day. think that really helps too – to keep your goals in mind.

  • Pauline Gavras

    I got into bodyrocking because of Zuzana.  I saw her on youtube, and wanted to dislike her right away because she was so beautiful :) .  But as I heard her talking, she got me motivated with her very sweet and encouraging way.  She is the perfect personal trainer, because of her and the designs of the workouts, I have quit the gym and have been doing this 6/7 days a week. 

  • Anonymous

    Hi Guys, 

    I wish you had posted this on 11/11/11 at 11:11:11.  :-)  

    So Sean how did you remove the hair?  I liked this video very much.  Mainly because of that pretty smiling face…not yours dude…but Zuzka’s!  What can I say, Zuzka, your smile make me motivated to do better and warms me on a cold fall day in Seattle.  I would like to see more of it if possible.  Where is they recipe you promised us?  You also are really getting good at the tripod thing.  They do make remotes  to turn on and off a camera, but I think it’s cute seeing you run back and forth to turn it on and off… :-)

    I have something a bit naughty and not for children to share with adults who are comfortable with sexual humor…
    http://www.youtube.com/watch?v=R2ewsEKVJVA

    –Chris

    • Anonymous

      oh my….I had such a good laugh :) )) Thanks Chris !

      • Anonymous

        Hi WIOY,

        I couldn’t stop laughing!!!  If they had had the guy waddling down the office corridor eating a doughnut and “working out” it would have been just that much more ironic and funny!

        I tried to get Zuzka to do a workout with two weighted rubber chickens and I think that would have been incredibly funny and cute, but the woman has no sense of humor! :-/

        –Chris

        • Anonymous

          bwah ha ha ha…rubber chickens ? where would you get those ? You should do it ! :) have a workout with the rubber chickens and take some pictures for the bodyrockers section and show off how ripped you got lifting the chickens :) )) or stretching them ? :) )))

          • Anonymous

            Hi WIOY,

            Are you my straight man?  Archie Macphee’s the best quality Rubber Chickens in the world! http://www.mcphee.com/shop/products/Deluxe-Rubber-Chicken.html

            –Chris

            • Anonymous

              oh dear :) )))…. what can I say ….there are many things in this world I don’t know about ( like them rubber chickens :) ))) . You can fill your sandbag with them, or put them in your ugly ball, they are very versatile :) ))). They’re the next big thing in the fitness world :D .

              • Anonymous

                Hi WIOY, 

                Where there is a serious need for a supply of Rubber Chickens there will always be a supplier! :-)   Who can’t love this crazy funny ball we all live on!!!

                –Chris
                PS Patiently waiting for Zuzka to do some more fart jokes…they were hilarious, cute little monkey girl! :-)

    • Anonymous

      lol!

    • Anonymous

      Hilarious!! :D :D

    • ZoeRocker

      Awesome!!

    • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

      That’s funny, I’ve just been e-mailed this link by a friend of mine a couple of days ago, suggesting “Better than BodyRocking” in the message title. I thought “no way!” …until I realised it was just a brilliant joke. I couldn’t stop laughing. Thanks for daring to share it :-) .

      • Anonymous

        Hi Ildikó Sünci Mázár,

        Yeah, I’m all about courage and strength! :-)

        I pinched the link from Alfonso Moretti AKA the Angry Trainer at facebook. Alfonso is a pretty cool dude and he thinks Zuzka is a great trainer so he has good taste all around. :-)

        –Chris

        • Hazel

          Love his method towards training! Alfonso is awesome. :)

        • Hazel

          Love his method towards training! Alfonso is awesome. :)

          • Anonymous

            Hi Hazel,

            I’ve never trained with him so wouldn’t know.  I just like him as a buddy.

            –Chris

  • ۞ BodyRocker ♥ Beth ۞

    WoW !!! So cool !!! I want it too :D how do I get there ???

    <3 BR Beth 

  • Anonymous

    For me I got Bodyrocking into my routine by doing it as soon as I got home from work, no excuse, just get into my workout clothes and start the warm up class posted here on the site and once i start it is easy to finish. I tried to do my workouts in the mornings and on the weekends I do but during the weekdays I just can’t make myself wake up in time to work out and if I come home from work and sit down then I know I won’t motivate myself to do it so I come home, change and Bodyrock! And now I don’t even have to think about it, its automatic for me.

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

    I like this workout so much! I enjoyed ! 
    1. 10/9/10
    2.11/11/13
    3. 18/21/22
    4. 16/20/18
    5. 12
    6. 8
    7. 10 
    Thank you…nice one!

  • Anonymous

    I just dove right in and made a schedule. I also had a friend who was starting with me. We do our own workout’s separately but we post to each other what we did which gives both of us a “I can do it too, or I can do it better” mentality.

  • ZoeRocker

    If I don’t work out on a daily basis I start to feel weird. Tired and restless at the same time. I actually crave these workouts! It has taken me a long time to get my head around pushing myself to get it done but now I look forward to it. My whole life I never liked working until now. Its so crazy, these workouts have turned me into a fitness junkie! I LOVE BODYROCK!!!!!

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

      I loved working out, but the drive to the gym would put me in a bad mood and ruin my workouts, now I BodyRock or do workouts I made up myself which are short and intense, and I can’t go without it.  Two days off made me feel antsy, and I get excited just seeing my fitness equipment.  The home movement is alive and well!! I love BodyRocking!

    • MariaBjørgJepsen

      I’m that junkie, too :P !!!!!

  • Anonymous

    This turned out to be very long – I’m sorry! 
    ** Brief summary: Bodyrocking during my lunchbreak was the answer to not having enough time.**

    I used to do the standard workout routine of long cardio workouts & long strength training sessions.  I would spend a minimum of 60 minutes, usually 90 min, at the gym.  Between my  commute (1 hour each way)  & my long work day (10 hr), it was really hard to get motivated to spend so much time working out, but I did it.  Then, I changed jobs.  I went from an active, on my feet all day job, to a sedentary one with the same schedule & commute, & now I’ll have to study.  I knew that if I didn’t find a way to 1) make sure I exercise consistently each day & 2) suppress my appetite a bit, I would probably gain weight.  
    Years ago, when I was a broke student with no time, I walked or went up & down starts on my lunch break.  I brought that back.  I decided to work out in a park by work during my 1 hour lunch break using an app on the iphone, Nike training Camp.  I was very skeptical that their 15min – 45 min routines (including warm up/cool down) would be “enough.”  They were…but with about 6 routines to choose from, i stated to get bored.  Around the same time, my friend Tara told me about Bodyrock.  I was hooked from the first workout.  Now I do them 6-7 times a week.  2-3 of those days are done at work on my lunch break.  My husband was working out with me a while ago, so at that time I was doing 2-a-days.  Since starting, I have only done ONE workout like my old ones.  It was so boring that I stopped within 10 min & started a BR one instead!  

    Some people ask me about working out at lunch & are turned off to it for many reasons.  
    1) prep time
    2) getting sweaty at work is icky
    3) How can you have a good workout & eat in an hour?

    Like most things, once you have a set routine, it’s easy.

    1) PREP TIME 
    At night I pack my workout clothes in a bag.  In that bag are toiletries.  I keep this at work: shoes, 2 sets of dumbbells, a yoga mat (in a bag), & a jump rope.  Since I will not have to to go buy lunch, I must pack my lunch. I always have done this, so it’s not any extra time.  I usually pack breakfast/snacks/lunch as I make dinner.  I pick my workouts ahead of time.
     2) THE ICKY FACTOR
    I carry toiletries& a change of some clothes with me in my bag, & I clean up within 7 min after my workout.  No one has said to me, “You stink.”  I have asked…  
    3) TIME
    I pick a few workouts at a time for work.  I choose ones that have minimal equipment, or that can be modified with what I keep at work.  5min warm up + 12 min workout + 6 min cool down = 23 min.  I have extra time to add in jump rope or a longer workout.  Say I add 20 min skipping –> 43 min total.  I can still clean up & eat fast.  The key is to prepare everything ahead of time.  I have coworkers who join me sometimes, & it’s nice to have someone else to workout with.  

    Since starting Bodyrock workouts, the longest period I’ve gone without working out is 4 days.  If I don’t workout, I feel terrible.  Not because I feel guilty, but because my body really loves to move.  Working out does such wonderful things for all of our organ systems & our minds. I said the other day that these workouts keep me happy, healthy, & sane.  It’s true!   

    If you actually read all of that, thanks.  You could have done a workout probably!  I’m going to get ready to do mine. :)

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

       You are really motivated! Nice plan!

      • Anonymous

        Thanks, Agnes.  It’s what works for me. 

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      I love that people can work out at lunch. I’m a slow eater (fortunately, but unfortunately for workouts) and i get physically sick when I eat fast. I usually just take half an hour lunch, leave early and get home early for the workout :)  

      • Anonymous

        I have the luxury of being able to eat at my workstation, so I don’t really rush.  I also like to eat slow.  If I know I won’t be able to, I pack a wrap or something super-portable.  

        I think I might work in the healthiest department ever.  When I started, a few of us would walk at lunch.  A few years have passed, & there’s at least 10 people who workout at lunch.  Some do the insanity workout, some walk, some run, & I bodyrock.  I love when anyone joins me.   I’ve had as many as 7, but usually 1-3 people with me.  Last week, one of our workouts involved step-ups onto a chair.  In May, my workout buddy couldn’t do that because she felt unbalanced & weak.  This week, she was totally able to do the step-ups. :)  It makes me happy to see other people get stronger. :)  

  • Anonymous

    Zuzka, I wish I would see a picture of you smiling :) . I miss it.

  • Jill Hobbs

    After years of hour long workouts supplemented with weight lifting and yoga, I decided to try Body Rock for 6 weeks to see if I liked it. My plan was to rotate every 6 weeks with weights/cardio vs. Body Rock. I was pretty much hooked after a week of consistent Body Rocking. It’s been 7 months since I first BR. I throw in sessions of running and cycling about once a week and BR about 4 times a week. The only times I’ve gone back to the gym have been to BR while my husband ran on the treadmill. I feel almost like I know a big secret as BR is so much more effective and enjoyable for me instead of hour long workouts. I tell everyone I know about BR, but sadly I haven’t converted anyone.

    I feel empowered by the workouts and have seen a great increase in my stamina, strength and flexibility. I haven’t had much trouble being motivated to workout as I see fitness as part of my daily routine. I feel much better after being active.

  • http://www.facebook.com/ashley.roy2 Ashley Roy

    I just wanted to tell Sean I love the optional supplementary workout as well as the hardcore Friday workout idea! I definitely know I’ll be needing it before my Friday fun lol

  • Ruby

    my name is Ruby, I am 25 years old. I am half Moroccan half Lebanese. I studied in Junior High to High School in America. Did my University Degree in Malaysia and now I am living in Malaysia. My home country is UAE. 
    I had never been a exercise enthusiast.I have a slight scoliosis since I can remember. I just love sports. During my junior high to high school years I played soccer and tennis, ran track, and my favorite is belly dancing. I never watched my diet like the amount of calories im taking in. But naturally I dont like soft drinks, I feel nauseated when I see fat in food like chicken skin, chicken fat, too much butter, floating oil, deep fried things and egg yolk. I had been like this until 2006 when I had an accident and I got a slip disc injury in my lower back.  The doctor had told me I would need surgery to replace the slipped disc. I refused surgery (since I was not in my home country when it happened). I went back home and the doctors there suggested physical therapy to see if they could improve my condition without surgery. I had to go for physical therapy sessions where they told me my abs and legs need to be really strong to support my back. They told me to exercise every day and if I do not, i will start getting weaker on my left side (because the scoliosis had me leaning to the left a bit and the disc slipped to the left) withing 72 hours.  I was not allowed to play sports, dance or even lift things. I can not sit for too long or lay down on a regular mattress. I just had to exercise. I kept going to the gym. Started going for 30 min walks everyday on the treadmill. Then I started doing more like the stair master and bicycle. I had no idea what I am doing in the gym. I just kept doing whatever made me feel stronger. Whatever did not strain my back. 
    In college years I went to the gym everyday. It started with going for 1 hour. To going for 2 hours twice daily. I got bored of the gym. I had used every equipment, did every exercise I physically could. I had no trainers, i had no one accompanying me, i had no diet plan, i had (and still do not have) any support from my family. Because they thought I am just gym crazy and healing my back was my excuse to “become skinny”. 
    I saw Zuzana’s first video on youtube. And it made my eyes sparkle. I thought, finally someone who is real, down to earth, sincerely concerned about the person who is watching and wanting to be fit. I started following Zuzana six months ago, and I have quit going to the gym since 4 months. I wake up every morning and I run to the mirror to check my abs and arms and butt coz in the morning the results of yesterday’s workout really shows on my body. I immediately have my breakfast and start my workout. No matter what time of the day I wake up, no matter what day, no matter what condition my life is in, I will never ever miss my workout. I have this lazy feeling before every workout that I just kick off by saying “its only 15 minutes” and I end up not just doing those 15 minutes, I always do bonus exercises for my core at the end of every workout no matter how exhausted I am.
    I am not as fit as all those other body rockers, I never ever beat Zuzana’s time, but I always break a good sweat, feel the burn, see the progress and I feel great. I have never ever looked better or seen this kind of improvement in my posture and physical fitness level while i was going to the gym. I have this rule, if I do not do my workout in the morning, I can not shower. Its just like, water tastes so much better when you’re really thirsty, and a shower feels so much better after you’re really dirty, sweaty, in-need-of-a-shower… lol .. 
     My friends think I am crazy addicted. They even make fun of me saying no guy would want to marry me because I would even have sex according to the Gymboss timer (BEEP! change position. BEEP! change position) .. i just laugh it off. They think I’m crazy but when it comes to toning up or body issues they always come to me for motivation. :)  
    Zuzana, you are… so amazing. I love you for changing my life :) . If I ever meet you, I will hug u. 

    • ZoeRocker

      HAHAHA!!! That last part is hilarious! I have back issues too and a bad left knee. I’ve been told not to do deep lunging. I’ve done them slowly and I can lunge properly now and feel confident that I won’t injure myself. My back feels stronger than ever too!!! All because of BODYROCK!!!!!!! I LOVE YOU ZUZNANA, FREDDY AND SEAN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    • mbian

      Ruby, I laughed out loud about sex and Gymboss timer! Too funny! LOL!!!!!!

    • Anonymous

      Ruby, you’re such a positive girl ! and funny too :) . That would be some high intensity sex, I thought guys like that :) ))).
      Don’t compare yourself or your results with others but with yourself and your past results and work on improving your performances .Seeing your progress will keep you motivated, though it seems you’re a very motivated person :) , which is great.
      Your post is very inspiring and motivating to me ! Keep rocking !

    • Jazzy

      Hahahaha “BEEP change position” your hilarious.. Good job Ruby, do not let anyone get you down. Take care of you or no one else will. 

    • http://pulse.yahoo.com/_YITDRAZ2M3U6S567T5WYG6WXHI Julianna

      Ruby that is such a great story! Thank you so much for sharing it for us to read. :) And sex to the timer may be fun every once in a while. -Julianna

  • Kristi

    First thing in the morning … wake up earlier then Brutus! Set out everything you need the night before. That way there is no “thinking” necessary. I wake up at 4:35 every morning … WAY earlier then I can think about it, I meet with a friend for accountability.  

  • Anonymous

    I couldn’t see the video through the site, so here’s a link to today’s workout from youtube:

    http://www.youtube.com/watch?v=a5JbyglEyMs&feature=uploademail

  • Rhonda

    When I decided to make working out a part of my daily routine – like brushing your teeth or taking a shower I began to see real results.It changed my thinking about working out.  I don’t think of it as a chore but just a part of my day. don’t leave home without having done my workout.  I workout FIRST thing in the morning.  The night before, I get my workout clothes ready so I’m not stumbling around in the dark the next morning.  I make a protein shake, and fill up my water bottle and put both in the refrigerator. When Bodyrock used to post pictures of the workouts along with the video, I would print out the workout the night before so I’m ready in the morning.  I have a limited time to workout so these short intense workouts are perfect.  The time constraints also keep me moving otherwise If I went to a gym I tend to lolly-gag around not sure what to do so I end up on a boring treadmill with little or no results for my efforts. Now I have a journal that I write down the workout.  So I’m usually a day behind the rest of you.  I workout Monday thru Friday, and take the weekends off to recover.  This relieves any guilt I feel about NOT working out on the weekends.  Now weekends are truly FREE!  Also If friends want to meet for an after work dinner or drinks, I’m free to accept because I’ve already done my workout!  :)    I use the same approach to diet.  On Sunday, when I make salads for lunch, I make a few extra salads that I put in plastic containers to take to work for lunch.  Then I just add a chicken breast and I have a meal.  I cut up vegetables for egg white omelets at the same time. I chop onions, broccoli , bell peppers, mushrooms and put them in a special container that has separate compartments.  Then after my workout, I can make a healthy breakfast in no time.  Being organized helps me keep my fitness goals as well as my sanity.  Hope this helps any newbies!  

  • KarlyMarie

    I have learned to love my 6am workouts.. I used to hate them because I was never much of a “morning person”, but I have found that waking  up early and getting my workouts done and out of the way gives me more time to focus on all the other things I have to do that day, rather than dreading going to the gym in the evening.
    I can’t wait for my sandbag to come in so that I can try this one :)

  • midimidi

    I go through weird phases as far as fitness goes.  I become obsessed with something in the past like running and do it for about 3 months and then I get tired or bored.  I get up to about 6 mile runs and I think subconsciously  my mind and body is like, why are you doing this? Where are you going? This is not something you can do everyday forever and ever..   slowly this daily habit becomes a every other day to eventually never again.  then i get a little chubbier and then start the whole pattern again.
    this is not a healthy or fun way to approach fitness.  I don’t want to run anymore.  I honestly never liked it and I do not want to waste time doing something that isn’t fun for me.  I have lost enough toe nails, gotten shin splints, and blood blisters for the benefit of a smaller version of where I was before.
    Body rocking has actually changed my shape. I am actually stronger everywhere, and I can DO something with this strength.  I can do pushups, pullups, dips, and all.  My target is changing, it gives me something to try to beat and challenges me in ways that mindless cardio couldn’t.
    so to stay motivated I just remember that 15 minutes I can find in every single day. I don’t need to workout for hours the short daily workouts are sustainable for long term goals. As soon as I drop off my kid at kindergarten i go home and do it and then voila, I’m DONE!  I refuse to try to workout more than one a day unless it’s two challenges, because I workout for my life not live to workout.

  • Anonymous

    When it comes to making your training a habit or a regular part of your day/week schedule, I can only say that for me the most important aspect is that I truly enjoy working out, sweating, pushing myself and feeling the burn. When you have a passion for it, when you enjoy making progress and being able to do certain non-modified (if that is a word) exercise, such as regular push up or pull up, it makes you even more motivated.
    The changes on your body that accompany your training are just a side-effect that you enjoy, and pushes you even more, but it’s not and should not be your primary reason for working out because it won’t last. You have to find that spark within yourself. Where that is, no one can tell you. You should be your own reason, and others can only serve to motivate you when you start slacking and use that to push yourself even harder. 
    Hope this made sense. Anyway, this is my own experience, not necessarily everyone will have the same. :)
    Enjoy BodyRocking!

  • Tengku Mariss

    Help! I need some advice in sculpting arms with your workout program…perhaps show us ways to concentrate on that particular part! Thanks!

  • K.

    I do my workouts after I come back from work. The motivation scheme is simple – I don’t allow myself to eat dinner (or anything)  before I’m done with the workout :)

  • Miss Rebecca

    I have to say, I am really loving these workouts that Sean is putting together this past week or two!!  This one looks absolutely amazing…  :-)

    • Anonymous

      He is doing amazing!

      • Anonymous

        He is – I think he must be working harder – maybe because of the camera? Even since his first workout a week or so ago he’s looking beefier!

        • Anonymous

          He’s works this hard on and off the camera!  He makes his workouts intensive.  His motivation comes within and he works hard!

      • ۞ BodyRocker ♥ Beth ۞

        Freddy U should do your WO already LoL !!! why won’t U train w/ shaun ??? :D

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    Tomorrow is Sunday.Day of rest.I do this workout Monday.It seems perfectly!

  • red

    i need “a freddy” to push me through my workouts

  • Anonymous

    Zuzka I want your necklace, it looks great on you! :D
    I can’t wait to try this one now, it looks like a killer!!! :)

  • Kris Andersson

    To be honest for me I never had to force myself to workout (really!). Bodyrocking on a daily basis is like breathing, drinking and eating every day for me. Since I do these supershort workouts every day I feel so much better, my body had changed and I feel among “soulmates” with the other bodyrockers. This is good, cause in real life – as you know – we people who live healthy and eat clean are mostly outcasts and targets to snooty comments from family, friends and coworkers.  I don’t care – I LOVE bodyrock!!!

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

    When I started BRing I had been working out about 5, maybe 4 times a week running and doing these DVD’s I had at home that I LOVED–but had gotten tired of.  I loved the thought that BRing’s whole approach was counter to this–plateauing.  

    So I started it and loved it, but I was also used to exercising less times per week but for a greater length of time (but NOT a greater intensity).  I was stuck on the fact that I needed at least 30 minutes to get a good workout.  The problem with 30 min + every time is that it’s A LOT easier to talk yourself out of it.  So the first few times I felt this desire to slack off that day, I told myself that the 12 minutes, or sometimes even 10 minutes, was ALL I NEEDED TO DO that day.  It was a new thought for me that a great workout could be so short.  But I succumbed to the thought that it was better to workout a greater amount of times than it was that each workout lasted X minutes.;

    And I’ve found that it’s now actually easier to keep going by working out 6 days a week.  I am careful to not overdo it, even though I do think I have a tendency to overtrain sometimes.  But just make yourself do that 12 minutes a day.  Another thing I love is a post-workout smoothie protein, like Z’s recipe for a pina colada…MMM!!! Especially now that I’m off alcohol, I really look forward to yummy treats.

    I’ll do this workout maybe tomorrow.  Have a great Saturday, everyone!  Thanks for getting the workout up–I’m sorry it was so difficult. :)

  • Domi Lachance

    Zuzana, love the awesome self-photography.

  • Anonymous

    You know what for I find that when I think about warm up and then cool down. that is what make me kind a
    you know. Can you tell me what you guys do out there to get into warm up and how long is necessary to warm up. please help.

    • tee

      there are warm up and cooldown routines you can follow under the workouts tab at the top.  you’ll see one tab that says warmup and one that says cooldown and stretching.  these are routines that zuzana put together.  sorry for not responding earlier but there were no reply tabs for some reason!

  • Anonymous

    Sean looks like a gladiator in that picture! Amazing :)

    • ۞ BodyRocker ♥ Beth ۞

      Ppp-hahah !!! :D that’s so true LoL !!! :D

  • AliB

    When I was preparing my body for my beach wedding last year, i realized just how motivated i was, and just how easy it was to stick to it! i would come home from work and do the workouts everyday before i ate supper. That also helped me to eat alot less in the evenings and also to eat alot healthier meals for supper. My body looked exactly how i wanted it to look for my big day, and now that i am 3 months pregnant, i have been trying to keep up with the workouts still. It is a little harder to stay motivated now with my body changes. BUT if i keep up with my daily routine of doing it after work, i should be fine! thanks for all the motivation from all of you at BodyRock you have made my life so much more exciting knowing that i have the tools to get the body I want and hopefully always have with just 15 minutes a day!!

  • Markdani

    Freddy, Zuzana and Sean!!!  woot woot woot 

  • Anonymous

    Hey Bodyrockers :)

    I started bodyrocking about six weeks ago. What made it so easy to integrate the
    workouts in my daily life is that there is no excuse whatsoever to skip
    it :) Everybody has 15 minutes a day! I just realized the first changes
    my body is going through, so that motivates me even more to go on! I was
    always trying out different things but nothing else ever felt good.
    I’ve been a very “non-fit” person, but I feel like bodyrocking will get
    me where I always wanted to be!

    Thanks for all the effort you put in it! It’s very appreciated!!
    I will do my workout in a bit and I will feel awesome afterwards ;)

  • Anonymous

    I do my workout first thing in the morning: it makes me feel good for the rest of the day and I feel less motivated at the end of the day and a bit tired after a day of work… So no excuse that I don’t have time or feel tired! And how can someone not have time to exercise for 12 min ;)
    I prepare everything the day before: I choose the workout I will do, I go over the exercises, I prepare the equipment I will need and my workout gear. Once I get out of bed, the hardest is to put my workout gear on so I make it easy to do by preparing everything in advance. Once I dressed to workout, the motivation comes automatically!

    • monicadare99

      I also workout first thing in the morning. It is a perfect start to the day, and you are more likely to stay on track that way rather than putting it off for later on when you will probably get busy! (:

    • red

      haha im trying to workout in the morning and im having some trouble with it because im not a “morning person” 

      • sc00000

        It is hard to get started working out in the morning because you aren’t used to it.  Give it a couple weeks and you will get used to waking up earlier and working out.  Don’t give up!

      • ۞ BodyRocker ♥ Beth ۞

        Haha !!! me too :)

    • Vala

      I am a morning workout person too. I do it before breakfast and anything else. I don’t acre if my scores might be fewer because of no breakfast ;) – I wanna get it done and push hard, that’s all that matters to me. Ifeel awesome when I worked out in the morning and it saves even more time, because I will shower in the mornings anyways and I don’t have to change clothes so much and so on… later in the day… there are so many obstacles that can come across! And if a workout takes longer than 12 to 20 minutes (like a high rep workout) I can still do it at the weekend.

      I also try to workout five times a week. If I feel sore or not strong enough for a real bodyrock workout, I will do at least a challenge or warm up and do stretching or just skip around for some time.This way it’s moving time in the mornings no matter what.

      • Anonymous

        Ahaha! That’s exactly me – I do interval training or short workouts during the weekdays and keep the long ones for the weekend (the 300, 400, 550 or 600 reps) ;)
        I just have an orange and a couple of dried fruits before (prunes or dates). I agree too that it saves a lot of time: no need to change clothes and no double shower :)

    • ۞ BodyRocker ♥ Beth ۞

      That’s really nice U shares your own private routine with us !!! I really liked it & hope others would do so to give an idea for begginers/those who having hard times putting on their own routine…

      Personally, I don’t like to train in the mornings b/c… 1) yeah… I don’t have time. I just don’t, even if I want… It stresses me out :/ 2) I would have hard time to make nice recovery routine after my WO (=stretching+nutrition+shower etc) 3) Im not always energized enough, that’s why I prefer having some good solid meals before the WO. Im not doing my best on an empty stomach (well-some people do, I don’t) – I rarely have a good hard WO on empty tummy…

      That’s why I train at 6-7pm after coming back from school. 
      Im having carbs with 3-4 of my meals (Im having 5-6 meals/day) it’s 7 & 10am, sometimes for lunch & PWO (=post-WO) at 8pm :)

      With that said. I Might try morning WOs on holidays/vacations when Im out of school, having the whole day to rely on :) What I really want to try for morning WOs is taking 1 scoop of whey as I hope it would ve giving me enough energy to push hard enough through the WO.

      I hope U liked my routine sharing :D :D :D
      tho it’s not the full one LoL :) Im planning for more details

      I LOVE U ZUZANA !!! I LOVE U ALL BODYROCKERS !!! THANKS FOR BEING SO INSPIRING !!! I LOVE U ALL !!!!!!!!!!!!

      BTW: I can’t WAIT anymore for the new features to load up on the site :) (niether for my Whey protein order to arrive… after more then 2 months !!! [=1/6 year] I really hopes everything’s going well w/ it…)

      <3 BR Beth !!! :D

      • ZoeRocker

        It stresses me out to work out in the morning too. I prefer after work. I feel time restricted in the morning even though I’m not at all. I don’t have to work til 1pm. I’m not a morning person. I just can’t seem to muster up the will to do it too early.

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

      I do morning workouts only when I don’t have to go to work after (holidays, weekends ) .But your post Claire, really made me take into consideration the week-time morning workout, at least few times a week. I will give it a try!

      • Anonymous

        I would love to hear how you feel when you will start working out in the morning. When I started working out in the morning, it changed my day completely: I was energized and happy the whole day!
        Good luck and let us know how it worked for you ;)

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

      I do morning workouts only when I don’t have to go to work after (holidays, weekends ) .But your post Claire, really made me take into consideration the week-time morning workout, at least few times a week. I will give it a try!

    • Anonymous

      do u have any tips for getting out of bed? lol i used to workout in the morning last year, but this year i just can’t get started, im so tired and have been going to bed later.  I have to get out of bed by 5 am if i want to workout, and i always press snooze! lol i guess i just have to rip the covers of and get up, but i have no motivation to get out of a toasty bed! lol how do u do it?

      • Anonymous

        I read that when you get up in the morning , the first 5 minutes are the hardest. This is when your Brutus will be the most powerful and negative thoughts will start to emerge such as “I am tired’, “I don’t want to go to work”, “I don’t feel like working out’, blah blah blah…
        My recommendation is that you don’t listen to your Brutus but think about positive things instead: switch on the radio and listen to a song that will energize you and think about this great feeling after your workout. Put on your workout clothes on as soon as you get up as there is no going back this way ;) And have everything ready the day before (your workout written down, your timer set up, etc.)

        If you start working out in the morning, it will give you more free time in the evening to go to bed early. I go to bed at 9.00pm and get up at 5.00am. It was hard during the summer because it was so bright outside but I found that I need less sleep during the summer (so was going to bed a bit later than 9.00pm). Once you are used to this routine, your body will get tired early in the evening and it will get easier for you to go to bed.

        • Anonymous

          thankyou ! :) im going to try tomorrow morning

  • Kris Andersson

    YEAH!!! I waited all day for the new workout and now here it is…I’ll do it tomorrow though, cause in Germany it’s already late and I like to do my exercise in the morning for the energizing.
    Watching the vid I know it would be awesome. Sean is doing a great job!!!
    Have a nice weekend all you bodyrockers!

  • ulla

    Oh no!
    I just fnished the “Halo of sweat” workout…
    Well, at least, I managed to beat my personal best. :-)
    I’ll just do this little gem some other time.

  • Chrissy

    Frankly, I started seeing results so quickly that it was easy to stick with it! 

  • Maxine Hughes

    will do this tomorrow! looks good!

  • http://www.facebook.com/ashley.roy2 Ashley Roy

    I’ve been good about working out for the past couple years, but it has really helped seeing Zuzana as the idea that an ideal, strong body is a possibility. it’s not unattainable…and not only that, but it’s completely attainable in an easy-to-incorporate-into-your-daily-routine 12 minutes! there really are no excuses now with that short and manageable time frame. it also helps to have people you do this with to keep you accountable, whether it be your friends or the bodyrock community. :)