You Make Me Feel Workout

Nov 14 2011

You Make Me Feel Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,
Why are you doing this? What reasons do you have for training with us for a life well lived? When I was growing up, whenever I found myself in a bit of a funk, maybe feeling down or sorry for myself, my mother would always get after me and tell me to list off all of the things in my life that I had to be thankful for. Then she would usually follow that up with all the people around me – family and friends who loved me and supported me. By the end of all that I had always shaken if off and was back to being in a better mood. I think that the same approach can work in terms of your motivation for working out each day. Think of what you have to be thankful for as it relates to your body, your health – your life and just the fact that you are here. It’s an amazing honour that we take for granted most of the time. Then think of all the people that love and support you that you will be able to connect with on a deeper level because you have given yourself the gift of health and fitness. Think of how much more energy you will have to invest in those relationships – the positive impact that you can have as a role model or inspiration for those that are close to you. Add to this that you and every other BodyRocker has the support of our whole community here on the site :) It’s amazing how much motivation exists within each of us when we just stop and look within.

Enjoy your training!
Freddy, Zuzana & Sean

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 4

Ninja Jump Tuck50sec.interval
Sandbag Combo50sec.interval
HighKnees/Knee Cross Push Ups50sec.interval
Plank Jacks50sec.interval

Get your gear for this workout here:

Instructions:

Check out the workout breakdown to see what equipment you need for this workout. Set your Interval Timer for 12 rounds of 10/50 seconds intervals. You will go through a circuit of 4 exercises three times. You have 50 seconds for each exercise and your goal is to complete as many reps as you can. There is always 10 seconds of rest in between each exercise which is just enough to write down your reps and move on. Check out the video above where Zuzana shows you proper form of each exercise and easier variations for beginners.

P.S. Let’s do one Burpee for Erin as always after this workout.

I would also like to take just a minute to mention that one of our BodyRockers recently lost loved ones to a Drunk Driver. Please do not Drink & Drive, or allow those you care about to drink while under the influence. Our hearts and prayers are with you and your family.

Around The Web

BodyRocker Ria Burpees & Recipes from San Diego

Sarah

hi

me a newbie on ur site.its amzing work u r doing.
- car
  
  welc€me sara.get started with the workout and then tell us what u think.it’ll b like a drug to u as it is to us all in a week.
- Samantha R
  
  Hi Sarah! You’ll be hooked in no time;) It really is the best way to work out. Sx
Anonymous

Boys vs. girls!!!
I like.
Anonymous

Sean, I really like the flow you have with knee cross push ups! It’s enjoyable to watch. Keep up the good work, everybody! :)
ZoeRocker

I love it when the new video goes up. Even though it is after 11pm where I am, I feel like working out!! I love you guys!
- Anonymous
  
  Hi ZoeRocker, Would that be PST? –Chris
Anonymous

Hi Guys,

I’m truly sorry to read one of us has had a lost because of someone drinking and driving.

I always do a few Burpees for everyone of the bodyrockers including Erin, Sean, Jess, Freddy and Zuzka. The list is getting long, but then Burpees are a really good warm up and an easy to add on general part of any fun workout.

–Chris
Nisha

is it possible to show us how you guys fill your sandbag? I have one…which i carried from the US to Dubai. I bought the 30lb filler bag. I have filled it with sand and due to the size of that filler bag, it sits funny inside the sandbag cause you have to fold it over to fit properly inside.
I get a great workout all the time with my sandbag…but everytime I see you guys with your sandbag, i see it falls better on the body with various movements. Can you guys be kind enough to just show how you fill your sandbag+ what you use inside. In the info section of this site…you guys have said you used rice.
Thanks a lot.
- Ricky 29
  
  I think Zuzana is using small stones at the moment. In Prague she used small packs of rice which she said are easy to put in and take out of the bag. but you can fill your bag with whatever you like. just be creative. dried beans or peas, small stones, rice, sugar, salt. if you are using different weights then you should use different filler bags
Anonymous

Good workout…I’m sweating like a pig…hahaha! I like the girls vs boys workout! Well done Jess (I have a big smile on my face right now)…Sean better luck next time…haha…I’m teasing you…love to see a man doing Bodyrock. By the way I do like the new workout video’s. As long Zuzka is in them I have peace, because (maybe it sounds strange) Zuzka is my inspiration. She is the one who pushes me forward. But I really love to see other Bodyrockers pushing hard. It has a community feeling. It allready was, but now…I don’t know but it’s cool. It’s to early here in The Netherlands…I can’t find the right English words. Please don’t mind me…I need a breakfast. Love you all. xxx
- Hanna
  
  I just found your homepage via Google. You got recipes there! I saw some quite appealing ones. Maybe you could post a nice lean one here on Bodyrock??? :)
  
  Scores, btw.:
  10,9,9 (had to help a bit with my hands due to a knee injury)
  5,6,6
  5,6,5
  20,21,17 (had to do steps, no jumps, again because of my knee)
  - Anonymous
    
    Thank you so much. Good idea I will enter some. Big hugs xxx
Ricky 29

Just 3 days left!
Vote for Zuzana now!
http://www.fitnessgurls.com/gurls/physique2011/
- Pstania
  
  Please let as know how it end thank you i did vote
- Sabrina
  
  I voted! please keep reminding us!
- Lila Alejandra ♥
  
  I´ve voted too! Let us know please :)
- http://www.ericagreenf13ld.com Erica
  
  Voted! Thanx for the reminder! X
- Anonymous
  
  Voted!
- EspeRH
  
  Ok!
- Anonymous
  
  Hi Ricky29,
  
  A person can vote then refresh the page and vote again. I really think of all the folks there Zuzka should be the Cover Gurl!
  
  –Chris
  - Ricky 29
    
    but you have to wait an hour to vote again
    just 2 days to go!
    - Anonymous
      
      Hi Ricky29,
      
      Well, this isn’t what I’ve been doing. When the page refreshes I vote again. It’s true that if I do it for more than 60 minutes I’ve voted at least once an hour.
      
      –Chris
Anonymous

Hi Guys,

I just watched the video…

First, I’m in on your new years challenge, Zuzka! If that is what you’re calling it!

Second, this was much better over all Sean and Jess! You are just blossoming, Jess!

Third, an idea for you Freddy: I was think what would be interesting is if you folks did one of the old workouts Zuzka did in this house and take some of the old footage of Zuzka and mix that with new footage of Sean and Jess.

Fourth, I’m kind of jealous Zuzka of your weather. Makes me what to visit Lake Havasu City Arizona which is about the same latitude as you. And do you have woodpeckers or an annoying neighbor?

Finally, Zuzka they make these black elastic string things that go on the steams of your glasses and hold them in place…I’m wearing some right now as my 200 buck Calvin Klein frames sling down my nose and off incredibly easily!

–Chris
tee

this workout looks great! I’m not sure if I’ll do it tomorrow or wednesday, as I already had sexy times abs scheduled for tomorrow but I might switch them because I did grab your balls workout today which had ugi burpees and ugi toss in it and so does sexy times abs. actually I think I will switch them! look forward to it!

I felt like I was really struggling to go fast in grab your balls workout today, didn’t think I was going to beat my times, but looking at my scores I just edged out this time! I also used my pretty plaid “ugly” ball! It weighs 6.5 lb, last time I did this I used a stability ball or balance ball,(shoved up against couch) and I used a 5lb dumbbell for the chops. the burpees were really hard as the ball is a little small and a little lumpy and it was just slightly sliding on my mat! lol

way to go jess! I thought you might beat him, you look fairly light and I thought that might give you an advantage in going fast! but wow you were going so fast in those plank jacks! I was just amazed!

I would love to see your guys scores, you too zuzana and freddy, you are still doing these workouts aren’t you? I want to see if I can come close to somebodies scores! lol

loved how charlie strolled in to the video today! how about cali, does she hide like my cats do when I workout? (bythe way thanks sean for showing cali during your video on facebook, so sleepy! ha ha!)

sorry to the bodyrocker who lost someone to a drunk driver, that’s sad! so preventable! people just don’t think!
GoustiFruit

I like your pants Jess. The “competition” between the both of you is a good idea, I like how Sean was making fun of you until he was struggling into it :-D
And so the guys who still think it’s a girls website… well, you’re right, this is a place where girls beat guys most of the time :-p
Anonymous

I just did this workout. I sweating really hard! It is also because before I did “sexy time abs”workout.lol. For the first time ever I could do ninja jumps withouth any suport!! Yeee!!!! Now I need to master the one leg squt! This tow exercises are the hardest to do (for me).
So here are my scpres:
1)7-6-6
2)11-11-11
3)4-5-5
4)87-71-67 (each jump I counted as 1rep)

Keep bodyrocking everyone!!!!!!!!!!!!

p.s: I liked that “girls vs boys”. I knew that Jess would win! Girls power!!!
Pstania

Hi Z&F&S&J
Thank you for this mad workout I had problem catch my breath through the work out.And I miss yours crore so I can push more to be better I know Jess beat you Sean but I like to see the score and where is yours Zuzi or you don’t like to share?
My score:
Ninja-12,10,10
Sandbag combo-8,7,7
Highknee-5,5,5
Plank jacks-37,39,30
It feel like the workouts are more and more hard.
And I did burpee for Erin.
Thank you all bodyrockers and have gread day.
Daniela(Duovka)

woow!!!nice kick!!I am sweating like herd of pigs….hahaha:))nice burn out!!I love these workouts what have this fast pace,cardio vs.muscle built exercise,then I can feel better burn and I feel satisfied:)))so thanks a lot guys!!!
Boys vs Girls…..I love it!!!When I started to do the bodyrock my boyfriend was just laughing,but never wants to try…..after 2 years when I am working out and he is going around a watching me hahahaha…..I just can see his expression on face lol:)) and even when I am motivating my friends to do bodyrock that he is always saing “I don’t know how is she doing it…means with admire and it’s kind of other satisfaction for me too……..SO GIRLS ROCK!!!

Burpee for Erin!!!and biiiiiiiig Hugs!!keep fingers crossed for you!!!

Zuzi could you lead some workout at least one time in month??????everybody love Jess and Sean,but I think We will always missing you girl!!Kisses:****
Ronica

Jess, you are super appealing in this video. It seems your are more comfortable in front of the camera now. Or maybe I am more comfortable with you in front of the camera now? :) Anyway, thanks for another great job leading the workouts!
~Ronica
Samantha R

My heart goes out to the Bodyrocker and their family this is such sad news.

There are also SO many people using their mobile phones whilst driving – apparently the affect it has on your concentration and attention to the road etc., is the same as if you were drink driving. Yet I see it everyday – people texting/talking/taking photos(!!!) while they’re driving – it costs £20 for a handsfree kit!!! I hate it with a passion.

Today was a tough one, I loved the video and the banter between Jess and Sean.

1. Ninja Jump Tuck: 14, 10, 10
2. SB Combo: 11, 10, 12
3. High Knees/Cross Knee Push: 5, 6, 5.5
4. Plank Jacks: 96, 78, 78 (counted each jump)

+ Burpee for Erin
+ 12 x 15/45 Skipping.
+ Hours brisk walk with the dog.

Thank you all. Sx
Anonymous

I’m truly sorry to read about the BodyRocker who lost loved one to a drunk and drive.

Awesome workout guys. Love body VS girls competition. Way to go Jess!!!

Ninja Jump Tuck 8,8,8, (assisted)
SB Combo 7,7,7
High Knee & Knee Cross PU 5,5,5
Elbow plank Jacks 37,39,36 I counted each jump apart at 1 rep.

Hey Freddy what happen to Rock Your Life post from your Aunt?

Have a good day all…
Anonymous

On another note, last night my hubby watch me change my PJs and said WOW all your jumping and beeping(from the interval timer) paid off, Wow look at that arm, I was smiling ear to ear with happiness. I have notice the change but it was nice to hear it.
- Anonymous
  
  Doesn’t that make you do 10 burpees right there ? :)
  - Anonymous
    
    I did, but only three..
- Anonymous
  
  I love having affirmations like that…congratulations on all your hard work!
  - Anonymous
    
    Yeah me too!! Thanks!
- lizzy
  
  hey swiss bodyrocker! i’m from switzerland as well :) nice to see some swiss people aroun! where are you from?
  - Anonymous
    
    I live in Canton Bern, but originally i’m from Ethiopia! What about you?
    - lizzy
      
      I’m from Basel and i was born here. Wooooohoo, soo cool, dasses do Bodyrocker us dr Schwiz het :)
      - Anonymous
        
        I’m from Kreuzlingen.. (lake of Constance) and so happy to meet some swiss-bodyrockers!!!
- http://www.facebook.com/Sofia.B.LopezBilbao Sofia
  
  My cousins who live in Argentina saw some pictures of me when i went on vacation and asked how i got a flat stomach. I’m planning on introducing them to the world of bodyrock when i go over there in December :).
Anonymous

I love this one! Can’t wait to do it today!! Where are your scores guys? I need them to push myself like crazy! :D
Yey for the girls! But in Sean’s defense, Jess’ sandbag is lighter (I guess) :)
Good work guys, you are a great team! :)
Anonymous

So I have to say I haven’t been able to work out for 2 weeks.. have been completely sick. I am still a little sick but I can’t stand not working out any longer. I have to admit I had to stop the timer just so I could spit phlem and so I could breathe :(! I did the plank jacks the first and last set with straight arms and the one in the middle on my elbows… wanted to see the difference. Honestly I am used to doing the plank on my forearms. I counted each jump out. I really hope I get all the way better soon :(.

1) 10, 9, 7
2) 8, 6, 6
3) 4, 5, 5
4) 48, 60, 40
Anonymous

So I have to say I haven’t been able to work out for 2 weeks.. have been completely sick. I am still a little sick but I can’t stand not working out any longer. I have to admit I had to stop the timer just so I could spit phlem and so I could breathe :(! I did the plank jacks the first and last set with straight arms and the one in the middle on my elbows… wanted to see the difference. Honestly I am used to doing the plank on my forearms. I counted each jump out. I really hope I get all the way better soon :(.

1) 10, 9, 7
2) 8, 6, 6
3) 4, 5, 5
4) 48, 60, 40
Anonymous

Just to make sure:
1. Are we suppose to do sumo high knees or regular? Jess & Sean did sumo and Zuzka showed regular.
2. Are we suppose to do plank jacks from elbows or from regular plank? Zuzka said that from elbows is modification for beginners, but Jess & Sean both did from elbows.. :)

I know it doesn’t really matter, and we can choose on our own, but I just wanted to check.. :)
Anonymous

good god, that was terrible! it took me forever to catch my breath!
brutal

Ninjas: 13, 10, 10
sandbag clean, squat, lunge: 8, 7, 7
6 highknees cross push-ups: 4 1/2 (4 plus 6 high knees), 4 1/2, 4
plank jacks: 47, 50, 50 (counting in + out = one) (or: 94, 100, 100)

plus 5 burpees for erin and co :)
thanks!
Huong Hoang

Hi everyone, I have followed this site for more than 1 month but this is the first time I actually tried the workout. Zuzana’s speech at the beginning was really motivating :) Here are my scores:

ninja jump tuck: 12, 8, 10
sandbag combo: 6, 8, 6 (beginner version)
high knee push ups: 7, 10, 8 (beginner version)
plank jack: 40, 38, 44

Hope that I’ll have the determination to stick around and move to the advanced version of exercises soon ^^
- Anonymous
  
  12 ninja jump tucks for a beginner – this is what I call a job well done
  welcome :)
  - Lila Alejandra ♥
    
    WOW very well done!! I´m impressed :)
car

show us yr reps jess!!! we want to compete xxx
Peg

OK this was better. I liked it. Sean and Jess are becoming more ‘animated’ on camera. There was more energy. Good job guys.
Kat

GREAT job Jess! Way to beat Sean LOL!! Thanks for this amazing workout gonna get on it here shortly!! you guys need to post your scores so we all can compare :)
KIMBERLAKE93

My heart goes out to the BODYROCKER who lost loved ones to a drunk driving accident…..I can’t imagine…. :( and lets all try to do our part in not letting ANYONE take the keys while intoxicated. I luv my red wine, not gonna lie LOL….but I’m becoming more and more ‘anti-alchohol’ lately….there just seems to be WAAAAAYYYYY too much “BAD stuff” that happens while people are under the influence. At times, I wish it was the alcohol that was illegal…..I feel like it would solve a LOT more bs in this world, just MY opinion y’all. Sending strong, thoughtful, heartfelt vibes to the family who is at a big loss!!

I took 2 days off from my workout and strict eating habbits that I’m so disgusted with myself and my results today because of it. It was MY choice to take a mini vaca (and much deserved I might add,) but this is a reminder to never do it again. 1 day off would’ve been suffice. I did 5 daily burpees (thinking of many people today and always) and also followed this one with “Sexy Time Abs”. Working hard to get back into my routine!!! Gonna be a strong/tough week!! :)
My results for this one:
Ninja Jump Tuck= 10/6/7 (I’m awful at these!)
SB Combo= 6/5/5
HN/Knee Cross Push Ups= 6.5, 4.5, 5
Plank Jumps= 41/38/38

BLAH! LOTS of room for improvement but aren’t we our biggest critics huh!? LOL! Off to write out my results for Sexy Time Abs then hitting the shower! Have a fantastic day BodyRockers!! xo :)
Anonymous

“Dude, slap it !” :)))) you guys are so funny, I have been smiling/laughing the whole time watching you.
Jess, you are one tough girl ! Great job !
You seem to have so much fun when doing/filming the workouts. I really like that. It’s so refreshing. And I love the fact that you;re showing your weaknesses, that just makes it all more real, more doable for everybody.
I have a little sigh here…wish Zuzana was there with you guys, having all that fun. Maybe sometime in the future you can all meet and shoot some workouts together.
Freddy, there was a time when you used to post your scores and have these competitions with Zuzana. Do you still do the workouts too ? Would you mind sharing your scores along with Sean and Jess and Zuzka?
Anonymous

haha loved Seans face while getting “motivational” feedback – I was waiting for him to start shouting back :))
I have a question on plank – I noticed that Zuzana has been doing plank or push-ups little differently past few months, like the bum is a bit higher than the streight line. I tried it and it also felt good, but little less challenging. any thoughts on that?

oh yes and… drunk drivers deserve to be locked away forewer. I wish our fellow bodyrocker all the strenght possible to go through these difficult times…
GoustiFruit

That was toooo hard ! I need my oxygen mask !

Ninja Jump: 11 – 9 – 9
Sandbag Combo: 9 – 10 – 10
High Knees / Knee Cross PU: 6 – 5 – 5
Plank Jacks: 83 – 60 – 57 (counting each each jump)

Today I didn’t feel like doing it, but then it was only 12 minutes and Jess made it look so easy… I’ve been tricked !
Kinmoratree

Good Morning!

Modded for “Super Beginner” and sore knee and foot. No equipment, no jumping.
Ninja Jump Tuck: 4,9,9
Clean and Backward Lunge: 7,9,7
6 High Knees 2 Pushups: 4,4,4
Plank Jacks: 16,15,14

Have a great day everyone!
Kat

OK here are my scores
ninja jump tucks 12 10 11
sb combo 8 8 9
high knees/knee cross push ups 6 6 1/2 7
plank jumps 51 53 53
Did all these with NO modifications!! So happy right now!
also busted out
5 healing Burpees
20 knee raises on dip station
20 reverse pushups on dip station
200 skipping rope
50 leg raises
100 ab choppers
dripping in my sweat and ready for my shower! Thanks Z,F,S and J Great Workout!!
Ingrid

my score are:

ninja jump 8-9-11
sandbag combo( without weight) 9-11-10
high knees/cross push up 6-5-5
plank jump 27-34-34

plank jumps are super hard i feel die :) but i’m happy very happy
thank guys
Ingrid

and i do 5 burpee for erin ;)
Lila Alejandra ♥

I thought this workout was easy!!! No way!!!

scores:

ninja jump tuck 10   7   8

sandbag combo 7     7    6 ( I think I put to much weight in the sandbag because I had some trouble with this exercise)

highknees/knee cross push up   4 4 1/2    4 1/2

plank jacks 80   80   80 (I counted each jump)

I also believe drunk drivers should be locked up for ever. So sorry for your loss fellow bodyrocker. We are here for you. Big hug.

1 burpee for Erin and 1 burpee for our fellow bodyrocker and his family
Annebel Wind

Hi guys,

What a nice post today.. I can relate to what you are talking about Zuzana. The feeling sorry for our selves sometimes.. I have these moments but know that I have a lot in my life to be really happy about and thankfull.. So no need for feeling sorry. i feel for the bodyrocker who lost a loved one to somebody who drank and drove. I do not understand that people do this.. Dear bodyrocker, i wish you all the strength in the world in this time.. i feel for you!

About the workout, It was hard… i mis the scores of Sean and Jess.. Thanx guys..
Annebel Wind

Hi guys,

What a nice post today.. I can relate to what you are talking about Zuzana. The feeling sorry for our selves sometimes.. I have these moments but know that I have a lot in my life to be really happy about and thankfull.. So no need for feeling sorry. i feel for the bodyrocker who lost a loved one to somebody who drank and drove. I do not understand that people do this.. Dear bodyrocker, i wish you all the strength in the world in this time.. i feel for you!

About the workout, It was hard… i mis the scores of Sean and Jess.. Thanx guys..
- tee
  
  Hi annebel,
  
  sean and I think, jess are sharing their scores on their facebook pages, I don’t know why not here? even if you don’t have facebook you can click on the links and view the pages but can’t contribute anything there.
  
  I didn’t find the workout tiring today, I think because I’m so bad at these particular moves, that I can’t do enough in the 50 sec to tire myself! I think I might repeat it later and do the amount of reps that maybe sean or jess did and time myself to see how long it would take! lol
  
  have a great day!
Anonymous

Day2: DONE! Even tho I’m a newbie to these workouts, I’m not a newbie 2 “working out”. So I did my best to do the workout as it is, not as a beginner (but I definately had to during some of it).
Ninja Jump Tuck 8.5.3
Sandbag Combo 9.7.5
High Knees 5.4.2
Plank Jack 23.16.22
Not too bad for my 2nd BodyRock workout.
Oh and…
1 Burpee for Erin
- Mmghia
  
  Glad your here and your scores are pretty good!! Keep it up
Anonymous

Hi there,

so in 2 hours I will have my first training on my new job,and I am so excited that I couldn’t sleep at all, and now I feel like the train hit me…I didn’t have strength to do my workout,I am saving my self for tonight,and I hope I will do this when I come home from my successful first day…

But today is my B-day,and I didn’t get any presents yet…so I have to give my self something good like this workout!!!

kisses to you all, and one special to me…hahahahhahah
I just love my b-days
- Mmghia
  
  Happy Birthday and Congratulations on the new job sounds like your in a good place. Have a wonderful day and squeeze in that workout …you deserve it!!!
- Anonymous
  
  Hi Ivana, Happy Birthday! –Chris
- Anonymous
  
  Happy Birthday, Ivana :) Have an awesome day!!! :)) <3
Aletinita

my condolences to the bodyrocker who lost a loved one.
it is a good thing to write down all the things that we have to be thankful for.
What about your scores you guys?
i wanna knowww!!(we)
maybe i didnt see them ? thanks!!!
Samanthina

Hi,guys,here are my scores for this workout:

Ninja Jump tuck(assisted)-13 12 13
Sandbag combo-5 7 7
High knees/Knee cross push ups-5 6 6
Plank jacks-50 57 60
+ burpees for Erin and my favourite people:)

Thanks again for this great workout,guys!
lizzy

My first workout with a sandbag!! finally!!! it’s so hard to get them here in Switzerland. Can’t say how happy I am :)
It was also my first workout after some days in bed with fever and caugh… I have to start slowly!

My compliments to Jess and Sean, you’re doing a great job!! Nevertheless, I’m glad to see Zuzana and Freddy form time to time as well :)
Anonymous

Did this before work this morning…it’s an awesome energizer, that’s for sure. I was sweating like crazy! I did five minutes of skipping and some punching afterward.
Ninja Jump tuck-7, 8, 7
Combo-8, 8, 7
high knees/pushup combo-5, 5, 5
Plank jacks-42, 36, 32

I have been gaining weight lately. I used to be so disciplined with my eating habits, but lately I’ve just been so stressed with work and school (I’m in a graduate program) that I haven’t had the mental/emotional energy to care. Starting yesterday, I plan on going a week without any added sugar to my diet. I think once I get past the first week it will be a lot easier to just say no to all the treats in the office.
Anonymous

I used 35 pounds and did the plank jacks off my hands for half then switched to elbows.
Ninja- 9.5-8-8
SB combo (35 pounds)- 8-7-8
high knees cross knee push ups-6-5.5-5.5
plank jacks-42-42-42

**Also 5 of my best burpees for Erin and everyone else that needs positive energy:) have a great day!
Ricky 29

feel free to do so
۞ BodyRocker ♥ Beth ۞

wow… I feels killed again, LMBOOO !!! :”we wanna hear the slap! slap it! come on-slap! go! come on… keep going !!! push it !!!” – Haha :D I hope shaun is allright after all of that thrown pushments LOL :D

OK here’s my scores:

1) 7,4,7.5
2) 6,6,5
3) 2.5,4,3.5
4) 27,34,25

GREAAAT DAAAY !!!

<3 YA ALL !!!
BR Beth
۞ BodyRocker ♥ Beth ۞

Thumbs up if you typing the YouTube search box for today’s WO name to hear/recognize the song :D

<3 Ya'll !!! BR Beth

GREAT DAAAY I SAID !!! :D
Christie

Thanks for the coffee talks you have been doing lately Zuzana, I’ve been out of my groove for a while and need to get back on track again. It’s been exactly what I need to hear. Thank you Freddie, Sean, Jess, and Zuzana for all the hard work all you guys do for us bodyrockers!
Anonymous

I am so sorry to hear that a bodyrocker lost a friend through a drunken driver :( don´t drink and drive, people!!!! :(( alcohol can ruin your and other life´s :(

thanks for this post, guys!! Health is so important!!!

Zuzka and other bodyrockers, let´s do that together…extreme bodyrock ´till the new year. *haha* So, we can start a new year with a lot of power, strength and positivity!!!! I am already excited :))

Anyways, here are my scores for this great, breath-taken, workout:
1. Ninja Jump tuck: 8 7 7
2. SB Combo (11kg): 10 8 8
3. High Knees/Knee Cross push ups: 6 5 5
4. Plank Jacks: 33 35 40

+ Burpee for Erin and one more for the people who need positive thoughts!!!!

thank you so much for EVERYTHING!!!!
love you guys and bodyrockers so much!!! <3
Anonymous

Just finished. Sooo tough!! My right knee wasn’t cooperating during the bwd lunge. Anyone klnowsome good strengthening exersizes for knees? I work on it almost every night, but maybe there are some other exersizes I’m missing out on.

My scores:

ninja jump tuck: 13-12-11
SB combo: 6-6-6 (15kg)
high knees-knee cross pushup: 8-7-7 (loved this!)
plank jacks: 56-52-52

5B4E
http://twitter.com/GabayC Gabija D.C.

NINJA JUMP TUCK:11/9/7SANDBAG COMBO:6/6/5HIGHKNEES/KNEE CROSS P:3/3/3.5PLANK JACKS:38/38/38+burpee for Ern!Thanks! <3333
Anonymous

Great scores, @GoustiFruit!!!! :)
*haha* Oxygen mask … yeah, exactly the same thing what I needed after todays workout!!! :)
Anonymous

NJT: 9,10,7
SC: 3,3,4, (my “sandbag” is quite unhandy…)
HK/KCPU: 4,4,5,
PJ: 50,62,69
- tee
  
  Ha ha I know what you mean, no handles in this position, all sand slid into the middle, then when I tried to lift it over my head it kind of hung in front of my face or sat on my head! ha ha! last round I finally figured out the best place to grab it so it worked better! definately should have practised first! lol
http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

Hah this workout vid was great – good to see all the encouragement and support, and playful banter. I only wish I had someone to compete with! I’m not as lucky as a lot of Bodyrockers here who work out with their husbands – mine isn’t interested ! :P

Ninja Jump Tuck – 10-7-7Sandbag Combo – 7-6-7
High Knees/Knee Cross Pushup – 5-4-4
Plank Jacks – 33-33-39

Fab workout – many thanks. I really really pushed like a badass BodyRocker for those numbers!
+ Erin-Burpee!
Lots’a love! x
Lvette #1

My scores:
1. 12-9-10
2. 9-8-7 (22lb bag)
3. 5-6-6
4. 57-52-42 (my right shoe kept coming off)

Ricky 29, thanks for the reminder. I voted twice today, I try to vote at least 4 times a day.
Lizzy

Just did my very first wirkout with a sandbag today! I’m so happy to finally own one myself; ut’s ao hard to get them here in Switzerland. But as i’m still recovering from some days with fever and caugh, i wasnt as strong as normally…
Jess and Sean, you’re doing a great job! I really enjoy working out with you! How comes, the Plank jacks look so easy in the video??
Nevertheless, it’s fantastic to see Zuzana and Freddy from
time to tome :)
http://thats-rad.tumblr.com/ Jenn Coppack

My shoulders are still burning 20mins later from the plank jacks. Holy moley!

Ninja jump tuck – 10, 9,10

Sandbag lunge combo – 16,13,14

High knee push up – 5,5.5,5

Plank jacks – 41,44,52

Thanks for another awesome workout guys :)
Marta

I’m sooo happy… I can finally do ninja jumps…yeeeeee
My scores (i did one more round):
ninja jump tuck – 9, 8, 8, 8
sandbag combo- 7, 9, 9, 9
high knees/knee cross push up- 5, 5, 5, 5
Plank jacks – 79, 81, 77, 90
Lena

Zuzka, can we get YOUR SCORES?? I miss being able to compare myself with you (even though I never get quite up to where you are!). I think it is great for our male BR’s that they have Sean to compare themselves to now for some of the exercises but us girls have gotten used to competing with you! I hope you can take this into consideration!

Here my scores for this workout:
Ninja Jump Tucks: 11, 10, 9
Sandbag Combo (12kg SB): 6.5, 5, 5 (this was hard for me! I hate lunges!)
High Knees/ Knee Crunch Push Ups: 6, 5, 5
Plank Jacks: 90, 82, 95 (counting each jump as one)
lizzy

I completed my first workout with my brandnew sandbag today! I had to wait soo long to get it delivered to Switzerland and I’m extremely happy to have it now! I’m still recovering from fever and caugh, so I did a slow restart today!
Jess and Sean, you do a fantastic job, I really enjoy watching your videos!! (how comes that the plank jacks look sooo easy in the video??)
Nevertheless, I’m soo glad to see Zuzana and hear Freddy from time to time!
Anonymous

I completed my very first workout with my brandnew sandbag today! I had to wait so long to get it delivered to Switzerland, but now I’m just happy to finally have it! Still recovering from fever and cough, so I did start slowly today..
Jess and Sean, you’re doing a great job, I really enjoy your videos! (why on earth do these plank Jacks look so easy in the videos??)
Nevertheless, I’m really really glad to see Zuzana and hear Freddy from time to time!
keep rocking!!

how much weight do you put in your sandbag for a workout like that?
- Anonymous
  
  Hey huglizz, I still have troubles with my delivery.. I ordered the sandbag on the end of septmber.. and still waiting to get this delivered.. I live in Germany.. how long did it take for you to get your sandbag delivered to Switzerland?
  - Anonymous
    
    hei Itwin,
    
    fortunately, after several attempts of order it over the us-site, i found a store in Switzerland, even if my hometown. They only deliver in Switzerland, but they also, order their sandbags in the US and the owner of the store told me that they always have trouble to get them. so don’t give up, I’m sure you’ll get your sandbag! At least it’s a good thing to know, that you’re not the only one waiting, right?
    - Anonymous
      
      hey huglizz, thanx for your answer..
      right, I feel bit better to know I’m not the only one having this troubles.. thank you..
      I cannot wait any longer, want my sandbag to do the excercises properly without modifications… well have to wait…
      have a great day!!!
mag

what are your scores guys? Zuzana and Sean?
Hey Zu please share another recipe!! there are great!
tee

hi guys!

I had a really hard time with this workout! my ninja’s are kinda ninja’s! lol and my knees don’t get very high for the jump! ha ha! My “sandbag” weighs 20lb and has no handles, I just kind of grab the fabric, and this was hard to coordinate for the clean and the press, the sand kind of gravitated to the middle. by the last round I managed to kind of find a good place to grab so it would work properly! HA HA!
was I the only one who thought my timer was way off in the high knees/pushup? It felt like I just started and the beep was going!

ninja jump tuck – 6, 4, 4
sandbag clean & press lunge – 6, 5, 6
high knees/pushup – 3, 2, 3
elbow plank jacks – 26, 23, 30 (counted in and out as one)

then I jogged in place for 5 more intervals
my best burpee for erin! and everyone else needing the positive vibes!
Anonymous

Hi there,

first of all thank you for great wishes…
and second….I HAD AN AMAZING FIRST DAY…I was sure,I was strong, I was professional but still funny, and the feed back was great!!!!
I didn’t do this workout today, but it still counts, I had an hour long workout with my ladies,it was so much better then I expected…
and I think bodyrocking has something to do with that…I brought my gymboss to training and I squeezed 6 min long interval training in…IT WAS GREAT!!!

thank you Zuzana, Freddy, Sean, Jess, Bodyrock community…thank you…really!!!!

kisses to you all!!!
Elena Ioan

Hello! Here are my reps:
Ninja jump tuck: 7,6,7
Sandbag combo: 13,11,11
Highknees/cross push-ups: 4,4,4
Plank Jacks: 82… 95… and the super-dupper finale: 114!!!! Haha! :)
Mak

I’m a woman and I hate the coaching. It brings back bad memories of being told what to do by a certain someone. If you guys aren’t motivated to push yourselves, and you need each other, then how are we who are trying to be self motivated supposed to view that? The One on One was what made me buy into the fact that I could do it,

Again, I hate the coaching, and the competition. Cut it out,
- mag
  
  really?! I really like this video! when I saw it I was laughing all the time!
- tee
  
  hmmmm I do see your point. though I do think we should take their voices and kind of put them in our head while we workout and hear them saying – come on you can do it, just one more, keep going! I do think it was only intended for friendly competition.
- tee
  
  hmmmm I do see your point. though I do think we should take their voices and kind of put them in our head while we workout and hear them saying – come on you can do it, just one more, keep going! I do think it was only intended for friendly competition.
- http://www.facebook.com/Sofia.B.LopezBilbao Sofia
  
  I personally don’t really care, i’m here to watch the workout to know what i have to do. Everyone finds motivation in different places and they can do whatever works for them. I just have some fun while i’m watching.
- Anonymous
  
  Hi Mak,
  
  I kind of agree as a self starter I don’t need a coach in Jess, Sean or even Zuzka, but others do and I tolerate the whole “push push” thing because others need it. I don’t know who ruined the voice of the coach for you, but maybe this is your opportunity to relearn the positive aspects of encouragement from the “outer voice”.
  
  I personally have always had trouble with people using my full name as it has always has been someone was angry with me or disappointment in my performance, so I now sign some of my email with my full name as a way to take back that part of myself. What I’m saying here is try to see this as a positive thing and try to work with it.
  
  –Chris
- Tish
  
  I have to say I, myself, would also not want a coach telling me to do more…..I would probably tell him to *^%#$# off, lol…..I am very intense when I work out and feel that I push myself extremely hard and don’t need or want anyone else in my space. Having said that, I understand that some people need that, and if that helps them to push harder, so be it. I would say that we all should just accept that everyone is different in their approach to their workouts and whatever works…..go for it. Actually, if I had someone as hot and as in shape as Sean pushing me harder, it would definitely be a great motivator for me, especially since I am a very competitive person.
Gerrilee Schafer

I’m 2 days behind on the schedule, but really look forward to doing this one on Thursday….will do Death to Fat tomorrow

Rock on
Anonymous

Hey Zuzana, can you post your scores too? I miss comparing our scores! :)
Jenn

I’m just getting over a mild cold and still have a headache, but I decided to do this workout anyway! Here are my scores:

Ninja Jump Tucks: 8, 8, 8
Sandbag Combo: 6, 7, 6
High Knees/Knee Cross Pushups: 5, 4.5, 4
Plank Jacks: 46, 42, 38

Those plank jacks sure made my shoulders burn. I also had difficulty with the sandbag combo (I’m using a school backpack with a couple of weight plates in it). Maybe someday I’ll get a real sandbag.
http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

I loved this. It was fun.
Ninja Tuck 6,6,5
Combo 6, 6, 6 with 25 lb sandbag
High knees cross puchup 3.5, 4, 5 (last two rounds were on my knees)
Plank Jacks 40, 34, 33
http://www.youasamachine.com You As A Machine

Did this workout earlier today but not enough time to leave a comment.

Warmed up with Vacuuming main floor and 10x [up+down] flight stairs by two’s. (I timed myself on the stairs today for the first time, 1min/30 sec.) + light stretches.

1. Ninja Jump + Jump Tuck: 11 – 10 – 9
2. Sandbag Combo: 8 – 8 – 8
3.Six High Knees + 2 cross knee push ups: 5 – 6 – 6
4.Full Plank Jacks: 60 – 58 – 64

4×100 skipping + 5 Pull Ups (forward grip) + 35 Minutes Ashtanga Yoga standing postures + first 4 seated + 3 backbends + close.

+1B4E
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

You Make Me Feel….mmm…ON TOP OF THE WORLD!!! I loved this workout! One of the best things about it was that all the exercises were just hard enough at the 30-40 second mark that you WANT to stop, but if you push through you find you DO have the strength! Yayyyy… I also was happy at my progress at the ninja jumps.

35lb sandbag.
ninja jump tuck: 9-8-7
sb combo: 9-8-8
high knees/core twist pu: 6.5-6-5.5
plank jumps (in and out = 1 rep): 50-43-43

debating whether to quit, skip, run or do another! :)
Vivi

I did it early this morning.
My score is :
1/ 12.12.12
2/ 11.12.12
3/ 8.8.8,5
4/ 51.53.60

good one to begin a day !
- tee
  
  hi vivi, how are you finding time to do these workouts plus weightlifting 45 min, plus working? I think you are a superwoman! :)
  
  did you count both in and out as one in the plank jacks? ’cause that’s so fast! wow
  - Vivi
    
    I do my workout the morning when I know that I couldn’t go at lunch to the gym.
    So tomorrow morning I sleep and go to the gym at lunch.
    
    For the exercise 1 rep = in & out ;)
Vivi

Where are your score Jess & Sean ?
And you zuzka?? I miss to see yours….
Anonymous

Hi Bodyrockers,

Here is a link to the tune that could go with this workout:
Cobra Starship: You Make Me Feel… ft. Sabi [OFFICIAL VIDEO]
http://www.youtube.com/watch?v=HpyZEzrDf4c&ob=av3e

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

Ninjas: 12 10 8
SB combo: 10 10 10
HK & XPU: 5 5 5
Plank jacks (on hangs not elbow, in&out counted as 1): 56 56 55
Off to a project meeting, see you in 3 days (I’ll BR but may not have time to check site)
Daniela(Duovka)

I have done old workout named Guns and Buns for today…..look at my time:))))

I’m missing some recipes!!fashion haul!!!!long haul challenges!!!food and diet advices!!!!maybe I’ve got just to many requirements????or I just LOVE this our community??Addicted????
Anonymous

I did it!!! weeeeeeee!!

By the way, how’s the website going? I really can’t wait any longer! haha.
AmBoaksy

O man…I’ve been really busy at school lately and haven’t been able to BodyRock as often as I used to and it’s really beginning to show, both in my body and my scores. I’m trying to stay positive and telling myself that doing something is better than doing nothing, but it’s hard when I know that if I had been doing the same workout just a few months ago, I would have been getting much better scores. I know I would probably feel better if I didn’t pay attention to my scores, but when I stop being so busy and can do more BodyRocks, I would like to look back and see where I came from. Any suggestions from you guys out there?

On the other hand, these workouts are still killing me and leaving me in a pool of my own sweat; so at least I know I’m working hard enough. lol.

Here are my scores for today’s sweat session:
Ninja Jump Tuck: 11, 11, 8
Sandbag Combo (I had trouble keeping my balance on this bc my sandbag is more like a duffle bag w odd heavy items in it and it wouldn’t stay even. I had to go slower to make sure I had the proper form): 8, 9, 8
High Knees/Knee Cross Push-Up: 4, 4.5, 4
Plank Jacks (Can we say BRUTAL?!): 32, 26, 27
- tee
  
  I would say - don’t sweat the small stuff, they are just numbers!
http://www.linamarquez.com Lina

hey guys,
i am so sore today from this workout (i did it yesterday.) i think it’s because of the sandbag clean exercise. first time doing it. it’s good pain, though. i hadn’t been sore in a while.1. ninja jump tucks 8, 7, 7
2. sandbag combo 7, 7, 8 (20 lbs)
3. high knees/knee cross push ups 4, 4, 5
4. plank jacks 50, 53, 50
MariaBjørgJepsen

Ha ha ha, you guys are hilarious: “c’mon Sean, we wanna hear the slap, SLAP IT!!! So cool to see how you two, Jess and Sean, gave it your MAX!!! I found this workout brutal, which is only great. We can’t develop our body composition and stamina, unless we step out of that comfort zone! I definetely did, especially during those Plank Jacks. Harrrrd on the thighs!!!! My Ninjas don’t like me these days, I don’t seem to feed them enough power on the way up :(

My scores:
1. Ninja Jump Tucks: 11-9-9.
2. Sandbag Combo, 15 kilos: 12-15-15.
3. High Knees & Knee Cross Push-Up: 8-8,5-8.
4. Plank Jacks: 70-60-60 (in + out as 1 rep)

Thanks Guys, you’re the BEST!!!
Love, Maria
- Anonymous
  
  Amazing score, especially the plank jacks, you were flying..
  - MariaBjørgJepsen
    
    Thank you so much :)
Mmghia

Alex start with one foot flat on the floor and the other one tucked underneath. Then hop up into the squat position. Both feet should have come off the floor in a small hope then jump up!! Zuzka went over this one time. Hope it helps
Mmghia

Alex start with one foot flat on the floor and the other one tucked underneath. Then hop up into the squat position. Both feet should have come off the floor in a small hope then jump up!! Zuzka went over this one time. Hope it helps
Mmghia

Can’t say that I do. Is there some kind of study linking arm exercises to breast disease?? Where does this fear come from?
Mmghia

Can’t say that I do. Is there some kind of study linking arm exercises to breast disease?? Where does this fear come from?
Mmghia

Dragonfly sounds like your off to a good start. But if your not seeing the results you want how is your diet?
MariaBjørgJepsen

Guys, I just finished my own little experiment, an intense 12 minute full-body sweat!!! :) I am soaked, so I think this workout delivers! I have attached some links, if any of you are in doubt about the exercises.

Timer: 12 rounds of 10/50 second intervals.

“LOCA workout”:

1) 10 High Knees, Belly drop & Power Up = 1 rep
2) Single Knee Tuck: http://www.bodyrock.tv/2011/06/30/booty-shaping-workout/.
3) 6 Pendulums & 1 Pike Press = 1 rep:http://www.bodyrock.tv/2010/11/04/butt-buster-workout/ & http://www.bodyrock.tv/2011/01/23/pike-press-challenge/.
4) Side to Side Sandbag Lunge: 1 side = 1 rep. Sandbag lying on shoulders, behind your head: http://www.bodyrock.tv/2011/06/24/pound-melting-workout/. Shift your weight from leg to leg within each rep, bending the knee and pushing the hips and butt back.

My scores:

1) 10 High Knees, Belly Drop & Power Up: 11-11-11.
2) Single Knee Tuck: 62-60-53.
3) 6 Pendulums & 1 Pike Press: 14-16-15.
4) Side to Side Lunges, 15 kilos: 46-52-50.

I hope you guys will give it a go :)

Love, Maria
- Anonymous
  
  Definitely gone give it a try tomorrow.
  - MariaBjørgJepsen
    
    Yahoo, I am SO glad you want to!!! I really enjoyed it and I hope you will, too :)
    - Anonymous
      
      Here is my score
      
      1. 10 High Knees, Belly drop & Power Up 7,7,7
      2. Single Knee Tuck 25,26,26
      3. 6 Pendulums & 1 Pike Press 7,7,7
      4. Side to Side Lunges 28, 29,29 (8kg)
      
      This was my WO for today, again thanks for sharing…
      - MariaBjørgJepsen
        
        SO COOL you wanted to try it out, did you like it? Great scores!!! :)
        Love, Maria
      - Anonymous
        
        I enjoy it very much. thanks.
Bohdanam

12 9 9
7 7 8
5 6 5
56 54 53 ( 2jumps=1Rep)
36 lbs bag
Bodyrocker_Audra

I feel like I had “lead feet” in this workoutl lol. It shows in my numbers. Guess I didn’t eat my Wheaties this morning haha! Took a break from weight training & sprints last month and it shows. Just too time-consuming to do all the time with family and work you know? I’ll have to find a way to pick it back up somehow because I feel my strength and agility is suffering a tad. Grrrr, I gotta find that balance :)

NJT: 9/9/8
30BBCombo: 8/8/7
HK/CKPU: 8/7/6
PJ: 53/42/41
+healing burpees for Erin ;)
Anonymous

Hi there,

so I didn’t feel like working out,PMS etc…but I did it, I didn’t feel like I am doing well during it,and I am not happy wit my results,but I do feel so much better now that I have done it…it is nothing,some days are better and some not…tomorrow is a new day..yesterday was a great day,so today is just a little bit slow…

my scores:
1.ninja jump tuck (assisted) 12 9 7
2.sandbag combo (11kg) 9 7 6
3.high knees knee cross p.u. 6 5 4
4.plank jacks 61 59 66

kisses to you all
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

I can’t find Jess’ scores. I looked on her facebook page and here, but I don’t see them anywhere. :( Sean posted his scores on his Facebook, but I can’t find Jessica’s scores.

Can someone point me in the right direction? Thanks in advance!
Mmghia

Just when I think I’m getting in shape…….great workout! I did do one extra round.

Total scores
Ninja 29 (one foot start)
lunge press 15.5
Hi Knee 19.5 (pushups were killer)
Plank Jumps 227 (on hands) in and out one rep.

I did hear someone tell me not to let my knees touch the floor during those plank jumps :)
tee

you do not lose breasts from doing pushups or arm work, all you can do is strengthen the muscles underneath. the only way you could lose breasts is from losing fat, because that is what they mostly are. but when you lose fat it comes from all over not just your breasts or just your stomach or just your hips. so go ahead and do those pushups, they may make them look better because your support system will be stronger!
Anonymous

please, what were jess and seans scores?
mine:
ninjajumptuck- 9,8,9
Lunges-8,8,8
pushups-3,3,3
plankjax- 90,63,108

and i woke up early the past two days to workout!!!! so happy
- Anonymous
  
  was everyone counting each pushup as a rep? i counted each set of highknees and two pushups as one rep
Anonymous

i was just saying this to myself, 50 seconds is a little overwhelming to be pushing at 100% max
Anonymous

Hi Athenab2008,

You’re worry is unfounded as Tee and Mmghia suggest. Push-ups build your
Pectoralis major which underlies your breasts so as Tee suggests you will strengthen the support structure of your breasts, but with a lower body fat percentage you also lose some breast mass. Some women have very large breasts and working out and a clean diet is a better option than surgery for intentionally reducing breast size.

–Chris
Anonymous

Hi H_Moon,

Thank you, I would also suggest they make some generic intros by Zuzka that can be used when she is off doing something fun and doesn’t have the time to do one for a workout. I don’t think it would be that much more of a challenge for Freddy to do any of this. He would probably see it as a creative challenge more than a technical one and as you pointed out he has already done something very similar.

–Chris
Anonymous

I got onto the barefoot-running-shoes-bandwagon and I am really excited to use them during this workout. I get joint pain in my feet, so I’m hoping these shoes will help to strengthen the muscles in my feet so I will have no more joint pain.
Ok, here are my scores:
Ninja Jump Tuck: 7, 3, 6 (still doing the modification…grrr!)
Sandbag Combo: 5, 6, 5
High Knees/Cross push up: 4, 4, 6
Plank Jacks: 56, 43, 67

I followed up with 4 min of skipping. I…am…dripping…
Anonymous

HEY EVERYONE :) If you want the hardest workout ever try the perverted punisher workout. It kills me everytime and I think its one of the hardest as long as you push to your max. I add a medicine ball to the first 3 and up the pull ups and knee raises to 10. Its an awesome workout. My time is usually around 18 but with the weight it was 21:20 :)
Emily B

Does anyone else have a really hard time with the ninja jump tucks? I always think i’m about to do it, and then chicken out. I’m not sure i have enough leg strength to power up. Any tips?
- Lisa
  
  Try the modified version first and work your way to the regular version, then just have your hands out and ready to support you…good luck!
Denise Kragness

Hey all. This is my first post on here, even though I have been following BR for about 6 months now. I live in an apartment complex, and after working out in my apartment for 9 weeks at 5 in the morning, I finally had the guy who lived below me knock on my door and ask that I PLEASE stop jumping so early in the morning. I now feel really uncomfortable working out in my apartment and it’s been really throwing off my workout schedule. How many of you do these workouts at the gym? I guess I’m just looking for some advice and maybe inspiration to take these workouts to the gym with me. Thanks all : )
- Lisa
  
  I have done these workouts at the gym, you just have to find a little space and get everything you need ready. I pick what I’m going to do first (something that is gym-friendly), then write it in my log book, get my timer ready and head there.
Tish Rhynold

They’ve always told me to refrain from strenous exercise for 6 hours after giving blood so I figured I should be ok after 12. Common sense (and my body) tells me that you’re right when you say that I should wait 48 hours. I’m just so damned stubborn…..I think next time I will take your advice. All in all, it didn’t hurt me though. Thanks for that, Darren….I really appreciate your reply. I think this is the first time I’ve seen you post. I’ll look for you in the future.
Anonymous

11/16/11

Yesterday I did a modified version of the hot butt workout, which includes side lunge touchdowns & 1-leg squats. I woke up with very sore glutes….so the ninja jumps & sandbag combo were quite painful!

I swam about an hour before this workout.

ninja jump tucks 11 9 8
sandbag combo (~21#) 7 6+clean 6
high knee pu combo 6 6(knees) 5.5(knees)
plank jacks 38 36 33 (mostly done on hands, switched to elbows in last third of rounds 2 & 3)

followed with
2 rounds of: 10 sandbag sit-ups / 10 sandbag on ankles 90 degree knee touch for abs
4 min 10/20 skipping
2 rounds of: 10 sandbag sit-ups / 10 sandbag on ankles 90 degree knee touch for abs
2 burpees

While doing my ab bonus, I saw STEAM coming off of my chest! (I was outside)

Thanks :)
Anonymous

11/16/11

Yesterday I did a modified version of the hot butt workout, which includes side lunge touchdowns & 1-leg squats. I woke up with very sore glutes….so the ninja jumps & sandbag combo were quite painful!

I swam about an hour before this workout.

ninja jump tucks 11 9 8
sandbag combo (~21#) 7 6+clean 6
high knee pu combo 6 6(knees) 5.5(knees)
plank jacks 38 36 33 (mostly done on hands, switched to elbows in last third of rounds 2 & 3)

followed with
2 rounds of: 10 sandbag sit-ups / 10 sandbag on ankles 90 degree knee touch for abs
4 min 10/20 skipping
2 rounds of: 10 sandbag sit-ups / 10 sandbag on ankles 90 degree knee touch for abs
2 burpees

While doing my ab bonus, I saw STEAM coming off of my chest! (I was outside)

Thanks :)
Anonymous

I was thissssssss close to going to bed, but then I watched Sean doing today’s workout (Nov 16) and decided I had to tackle yesterday’s. So here it is…

M’scores:

Ninja Jump Tuck: 12, 12, 11
Sandbag Clean, Back Lunge & Lift: 10, 10, 10
6 High Knees, 2 Cross-Knee Pushup: 5.5, 6, 6
Plank Jacks (on elbows): 68, 68, 70
MariaBjørgJepsen

Of course :) You just drop all down on your mat, as you were going to lie on your belly, then you immediately jump up again, into the squat, with the power of your arms and legs :) As fast as you can!
Love, Maria
- Bodyrocker_Kaz
  
  finally got to trying this one out, scores:
  
  1. 10 x High Knees, Belly drop + Power Up 7, 7, 6
  2. Single Knee Tuck 20, 21, 22
  3. 6 Pendulums + 1 Pike Press 6, 6, 6
  4. Side to Side Lunges 25, 24, 22 (10 kg)
  
  thanks Maria :-)
  
  Shakira’s song Loca goes nice with the name you gave this wo.
  http://www.youtube.com/watch?v=KewfYKJy8YU
J

ha ha i was just about to go to bed too “Leverlock_25″ but i missed my workout yesterday so i HAD to do one today!!
my scores are:
ninja jump tuck: 14/11/10
sandbag combo: 10/12/13
high knees+cross push ups:6/6/7
plank jacks: 42/44/47
and extra burpees for Erin! xo
Anonymous

Heya!! Did this work out last night. Here are the scores:

Ninja jump tuck: 8 5 6
Sandbag combo: 9.5 8 7
High knee/cross push ups: 4 3.5 4.5
Plank jumps: 60 50 45
and a burpee for Erin.

Im still improving my ninja jump tuck as it’s not yet the perfect form, but I’m working on it! I hope I’ll get it right soon :).

Another thing, I know it’s just a minor detail but I find it very nice that in the last 3 workout post, you guys wrote “Freddy, Zuzana & Sean”. It just show more sense of family and closer bond between the 3 of you :). While before this it was more only Freddy and then later Zuzana. Just wanted to say that :)

Cheers guys!
Anonymous

Hi Athenab2008,

Well, there is no causation there. Push-ups don’t directly cause flat chests, but a woman fit enough to do many push-ups will have a low body fat percentage which can cause a flat chest. This is the reason Zuzka and other fit women have gone with implants. They wanted to feel and look feminine and also have a low body fat percentage. There are of course issues with implants and the surgical process of implantation. Anyway you are seriously to young right now to think of this as a solution to a flat chest. Give yourself a few years of growing before worrying to much over your breast size. Boys will like you for other reasons besides your cup size…I would hope! :-)

–Chris
Elena Ioan

Hmm… You have me wondering… I counted each jump as one rep though… But thanks! :)
http://twitter.com/misathemeb The Delicate Place

whew. i sweated more in this 12min session than some of the 15-16min workouts i created for myself lately. the ninja jump tucks really take it out of me!

Ninja jump tuck: 7, 5, 5
Sandbag combo: 13, 13, 13
High knee/cross push ups: 4, 4, 4
Plank jumps: 42, 38, 46 (!!?)
IndianaAnna

You all rock.
Gerrilee Schafer

1/ ninja jump tuck, assisted 13-12-12
2/ SB combo w/27.5 lb 9-9.5-9.5
3/ HK/knee cross PU 5-5-5
4/ plank jumps 55-55-48

no skip today…gotta go to work and shovel the first snowfall of the year, plus getting a 2500 lb delivery to unpack today…..functional strength …yeah
Anonymous

After ALLLL that smack talk, we don’t even get to see the scores?

Come onnnnnnnnnnn!
http://www.facebook.com/Sofia.B.LopezBilbao Sofia

oh you will. Donde vivis? Si a mi tambien se me hacia dificil con la escuela encontrar tiempo de ir al gimnasio. Pero ahora me parece que tengo mejor cuerpo que hasta cuando me fui de argentina :). Hace cuanto que seguis bodyrock?
http://makavelina.mplicka.cz/ Nina_CZ

Wow, that was something! I missed 8 days of working out (EIGHT!!!!!!!!!) for a various reasons (but I had plenty of intense physical activity, haha), so this one was like a first workout ever for me :D So hard, so intense, so wanted to quit, but I will never do. My life is a mess now, I am enjoying it, I lost all my hardly built plans for workout, regime, diet and stuff, but I feel so alive now and so happy, enjoying every moment with joy, no need to worry about anything, no stress, just fun, laughter, sharing and getting to know somebody… it is a great therapy…
My score for today is pretty low, haha, but my energy and life level is on its maximum :D
1) Ninjas – 8-6-6
2) Sandbag Combo – 7-7-7
3) Highknee + CrossPU – 6-5-4
4) Plank Jacks – 40-35-33 (could have done more, gave up too fast)
- http://delightfultastebuds.com Jos
  
  Great scores Nina! SB combo is surely hard.
http://www.janetspreiter.com Janet

OMG Full heart attack, Sean! Gotta take out a life insurance policy for my loved ones! Ran a hard five mile up my hill. Could barely do the first ninjas and sandbag lunges…still with a 35.5 lb sandbag and burying myself six feet under the darn thing!
ninja: 6-7-8
sandbag hoist and grunt:4.5-5-5 so wobbly!
hi knee combo: (keeping foot and knee off the ground on crossover): 6-6-6
plank jacks (all on straight arms): 53-55-59

Now for some paddleboarding to quit sweating. I think I lost ten pounds of sweat in 12 minutes!
http://aphrodiitee.deviantart.com/ Isidora

O.M.G ! so intense! I did a few mods in terms of intervals… even tho ive been doing these wrokouts for almost 2 years, i still get reaaallly out of breath when doing HIIT workouts. and modified exercise number 2 cuz i dont have a sandbag.

So did 4 rounds but divided it in 2 and added two exercise in between, it looked like this

8 rounds 50/10
1. Ninjas: 10-8
2. 3 jump lunges & kick up: 8-9
3. 6 high knees & two crossover push ups: 5 – 4 + 1 push up
4. Elevated plank jacks (foot elevated on chair, with hands like zuzana, do a jump jack and land ur feet in the floor, return ur feet together to the chair) this is like the really advaced mode haha: 29-26 (2 jumps = 1 rep)

5 chin ups (doing scissors with my legs so i can get my chin up! )

8 rounds 50/10
1. Ninjas: 9-7
2. 3 jump lunges & kick up: 8-8
3. high knees & crossover pu: 5-5
4. Plank jacks (not elevated, with hands not elbows) 40-42 (2 jumps = 1 rep)

5 pull ups (doing scissors with legs again, so i can lift)

omg im still sweating after writing all these haha!

stretching + burpee for erin
Tanya

I liked this workout so much, I did it this morning and now I’m doing it again after work, and I NEVER do two workouts in one day! THANKS!
ZoeRocker

This one just brutalized me. I loved it! I pushed really hard. here are my scores:

1.Ninja jump tuck- 11,9,9
2.Sandbag combo- 14,13,13
3.High Knees/ Cross PU- 5,4.5,4
4.Plank Jacks- 45,38,43

+ 5 Burpees. One for Erin,Freddy,Zuzka,Sean, and Jess.
Anonymous

Oh, I just saw this,sorry I am late to say happy B-day…if you are a little bit like me,I know that B-day is important to you..how old are you if I may ask…me…34..not bad..:))
I was dreaming last night that I have built my own dip station..well some dreams can come truth..
kiss to you
Anonymous

Did this today. :)

My scores:
ninja step tucks – 10,8,9
no sandbag combo- 12,15,15
high knees/knee cross push up- 5,5,5
Plank jacks – 70,82,74 (counted every jump)
Anonymous

drowning in sweat again. feel like I’m posting the same statement after every workout ;)

thank you guys – keep on rocking
Cindy

Finally, I did this workout today and I really felt it in on my cells
Ninja jump ruck 12-11-11 (modification for this one)
Sandbag combo (10pounds) 12-10-9
Highkees/cross pushup 6-6-6
Plank jacks 48-42-45
ONe Healing Burpee for Erin and 4 Wow Burpees for Zuzka, Freddy, Sean and Jess
Annalise

Hi folks, doing this one today, The gratitude exercise related to my body and my health was transformative, thank you. It’s also great to minimise the mental chatter about hating ninja jump tucks:) On with the show …
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

I can now rock ninja jumps without worry! WHOOHOO!! And the next 35 days I’m going to push myself as hard as I can and look just absolutely smokin’ for Christmas!

Ninja jump tucks: 9, 9, 9
Sandbag combo (22lbs): 8, 9, 10
High knees/knee cross pushups: 4, 5, 5
Plank Jacks: 47, 43, 52

Those plank jacks are killer! And I did 5 extra burpees- one for Erin, and the rest for Freddy, Sean, Zuzka and Jess. Now I need some water, a stretch and a nice cool shower! :D See you all next time!
Annalise

Here’s my scores:

Ninja Jump Tuck: 9, 7, 3
Sandbag Combo: 10, 9, 6
High Knees/Knees Cross Push Ups: 6, 2, 3
Plank Jacks: 24, 34, 23

Thanks,
annalise
sselcann

ninja jump tuck: 9-9-9
sandbag combo (8kg): 7-9-10
high knees/knee cross push-ups: 7-7-6
plank jacks: 38-40-39
Danica

NInja: 14, 13, 13

Sandbag: 8, 9, 10

High Knees: 6, 5, 5

Plank Jacks: 44, 44, 45

thanks for an amazing and challenging workout!! xox
Lora

I loved seeing Zuzi! Just let her make appearances every now and then… and maybe leading a workout at least once a month. I can be happy with that!

I did like the friendly competition. I’m noticing Jess’s body getting leaner. As if it could get any leaner… but I see a difference!

Great job Jess and Sean!
Lora

Ok I’m posting scores to push myself… There are some awesome body rockers out there

Ninja jump slap (had to modify for my knees)
17, 16, 18
Sandbag combo
8, 9, 8
High knees cross
3, 3, 4 <yeah those didn't kick my bum or anything…
Plank jacks
30, 30, 19
Dulce

It made him uncomfortable to lose lol
Viktor

спасибо)
Creynolds

So, do you really only do 15 minutes a day? Or do you do cardio or something as well??
Anonymous

ninja- 7,7,9
Anonymous

ninja- 7,7,9
sandbag-5,8,7
highknees/pushup-4,4,4
plank jacks- 31,33,32

Took me awhile to get warmed up and comfortable with the exercises. I can’t wait to try it again.
Anonymous

finish,but this was so hard,1)30x but light2)30x but light3)18x proper one4)90x proper one………………………….i wish everybody merry xmas and happy new year 2012 ………………….petra london
Amanda

Hi, Just recently i became very weight cautious. I’m totally new to this. Currently I’m not in good shape and i wanna do something about, but I’m totally lost. I don’t know how to go about it. I don’t really have much time to hit the gym. So, Is there any workout routine for burning fat that anyone can recommend me? I would really appreciate some help. :)

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