Nov 16 2011

You Da One Workout

Hi BodyRockers,

Zuzana was feeling a bit under the weather today so she is taking the day off and resting. Let’s all send her some positive vibes so she gets feeling better :)

We have been upping the intensity lately, and I can tell you guys that today’s workout is one of the hardest we have ever done here on the site. It’s just that brutal. It’s full body, and perfect for fat loss. It’s designed to help you lean out and tone up. That said we have included beginner variations, and even Sean had to modify while in the middle of an exercises. BodyRockers don’t quit – we make it work and power through. If that means modifying each of the exercises then so be it – find your personal level of maximum intensity and push it as hard as you can.

Enjoy the next 12 minutes of torture and write your scores in the comments below!

Best,
Freddy, Zuzana & Sean


Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 6
  • Surfer Kick Outs30sec.interval
  • Running Man Press30sec.interval
  • Kick Press - left leg30sec.interval
  • Kick Press - right leg30sec.interval
  • Press Jacks30sec.interval
  • 3 Point Abs30sec.interval

Get your gear for this workout here:

Instructions:

Set your interval timer for 18 rounds of 10/30 seconds intervals. This workout is only 12 minutes long so make sure to push hard through the circuit. There are 6 exercises in the circuit and you will go through them 3 times. Your goal is to complete as many reps as you can during each 30 second interval. Check out the workout breakdown to see what equipment you’re going to need for this routine.

Sean’s scores:

comments


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

    Woooo!  Just did this one again.  This time I didn’t make the mistake of using my 35lb sandbag for anything except the running man press.  For the lunges and the press jacks I used my 18lb sandbag.

    half burpee and twist: 13-12-12
    running man press: 3.5-3.5-3.5
    kick press on L: 15-14-12
    kick press on R: 14-12-12
    press jacks: 13-15-14
    3 pt abs (each time up is one rep):  15-13-13

    warmed up with 500 skips in 3:46 and cooled down with 500 skips in 3:56.

  • Anonymous

    hi……….first workout in 2012 and i am caput,1)35×2)18×3)30×4)30×5)42×6)9x……………..we want to see u more zuzana,about food and diet and bla bla bla………………….petra london

  • Brian

    First workout of 2012. Wow! Absolute killer. I got a sandbag for my birthday, so was looking for a sandbag workout. I think I picked the hardest one. I only have 10kg in it so feel a bit of a wimp. Plus I have let myself go this past week, missed 3 days of workouts, drank alcohol every day(except last night, and was in bed by 10) and let my diet go, lots of eating out and refined, processed foods. Just a week of this has taken it’s toll, and just goes to show how important these things are for our general well being. I’m back to my usual good nutrition, low alcohol consumption and daily workouts so all should be good. I have a feeling this sandbag is going to be the best gift I ever got.

  • tee

    hi sinay!  welcome!

    you don’t need to have th equipment to do these workouts.  as a beginner you probably won’t need any added weight.  do the exercises and concentrate on the proper form.  when you are good at the exercises and find them pretty easy to do then you can add weight.  you can use a backpack, a duffel bag, gym bag, overnight bag, reusuable shopping bag etc and fill it with stuff, books waterbottles, jeans, anything that has weight incluing rice or sand.  lots of times for the ugi you can use this same thing or go purchase a medicine ball.  the dip station for pushups – crawl under a kitchen table grab the edges and pull, or maybe you have some railings, the arms on a treadmill, an disabled persons walker, bunk bed, or do bent over rows with your homemade sandbag.  if doing dips or knee raises, then drag your kitchen table over to your counters and put one hand on each, or in the corner of counters, or find two surfaces that are close in height and use them, sit on edge of chair or stool, dips off edge of chair or couch, or just off the floor

    good luck!

  • Laura

    Check out older videos…they have similar exercises, but most of them with no equipment!! Besides, you can do every workout with just your own body weight and it is still killer! And also, I find myself improvising all the time, cause a big part of bodyrocking is getting creative with the things that you already have at home. Good luck :) :)

  • tee

    Hey again!  I’ve always wanted to know how much actually burned!  I use fitbit program and log these workouts as callestenics, vigourous and it only says about 82 – 100 calories burned!

    I’m 5ft 1inch, weighing 152 (I was 169 on dec 31st last year) and ha ha! My arms are 12 inches!

  • http://www.eroticstore.ro rox

    I began bodyrocking in December 2010 
    the  2011 I started bodyrocking :) ) so I’m in bodyrocking at midnight 

  • BodyRocker-Nathalie

    LOL that was too funny at the end. Was not expecting that. Thanks guys :)

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

    Allllriiiight! Today is day 3/35! I’m doing this one today because I wanted to do it yesterday but did the new one instead! :D

    Surfer Kickouts: 7, 6, 6

    Running man press: 7, 8, 7

    Kick Press R: 9, 13, 13

    Kick Press L: 10, 13, 13

    Press Jacks: 7, 9, 10

    3 point abs: 4, 5, 6 (counted 3 as 1 set)

    This one was bruuutal. Has anyone else noticed the pink sandbag has a whole lot more material than the black one? I’m starting to think the black one was smaller and wasn’t smacking me in the head whenever I try and do presses. I had to drop it after the first round because it was bothering me so much! D:

  • Bohdanam

    Thank you so much for posting scores
    I PUSH MYSELF SOOOO MUCH HARDER!!! just to try to beat your scores. Please keep posting …
    how heavy was Kyla’s sand bag

    32 31 29 ( 35.5 lbs bag)
    28 21 20
    3.5  4  4.5
    12 14 18
    wow great 
    thanks Kyla
    and a gang
    5 B’s for ALL

  • Anonymous

    great workout and soooo cool that I can use my sandbag:

    1. 12/8/7
    2. 4/3/3
    3. 9/8/7
    4. 9/9/8
    5. 11/11/11
    6. (as I don’t have a dipstation, I did 5 peakpress 5 skijump) 2,5/2,5/2,5

  • Anonymous

    Did this awesome yesterday. :)  

    1. Surfer kick-outs-  7,8,7 
    2. Running chick/press- 4,4,4 
    3. Lunge/press/kick (L)- 12,12,10 
    4. Lunge/press/kick (R)- 12,12,10 
    4. Press jacks- 17,13,15 
    5. 3 point abs- 5,5,5 

  • ZoeRocker

    Great workout Sean! The intensity has been brutal!! I love it!!!

    1. Surfer kick-outs-  12,9,10
    2. Running chick/press- 3,2.5,2
    3. Lunge/press/kick (L)- 9,7,11 (last one I dropped the weight)
    4. Lunge/press/kick (R)- 8,9,7
    4. Press jacks- 17,15,16
    5. 3 point abs- 4,4,3

    I got my boyfriend to film this workout so I’m going to make a video to send you guys so I can be a host!! Also, TOMORROW IS MY 1ST BODYROCKING ANNIVERSARY!!!!!!! It would be an amazing gift to be able to host a workout!!! Love you guys :)

    Zoe

  • tee

    How sad for you!  If I were you I would apologize to her parents, tell them that you were not trying to offend them or bother them and if you had then you apologize.  People who do not eat healthy quite often are offended by people making comments or their actions, because it makes them feel bad, because they probably know that they should eat better and they feel guilty.  (and I’m not telling you to apologize because you were wrong, but because they obviously feel bad, and it sounds like you would still like to travel with them) and I would suggest maybe you tell them that you will not bother them in their food choices if you were to travel with them again.  and when you are with them, eat what they eat, just eat smaller portions, and if there is a choice pick something healthier without saying anything.

    I have a very skinny son, who is extremely picky in what he eats.  He’s very polite when he’s with others and eats what they are having but doesn’t eat lots if its something he doesn’t like.  Sometimes he’ll also say no thank you to some things but he usually eats what they have.  He asked to travel with a family for a swim meet one weekend, and they came to me and said they would only take him if he ate everything that they were eating,  they told me that they were tired of him not eating at their house.  It turns out it was a matter of the amount that he would eat rather than him not eating.  Their kids and themselves put a lot on their plates, and ate seconds or thirds and my son only ate small helpings.  So he was offending them with the amount he ate! 

    It just shows that you never know how people will react and you can only do your best to please them but you can’t please everyone. 

  • tee

    That’s funny! “mommy make it stop!”  ha ha!  I know I sure didn’t want to do the 3rd round! lol  & I think it was actually my best round!

  • Anonymous

    I’ve been working on a research paper for two days, and bodyrock workouts are a great way to break out of a rut and get my blood moving!

    1. surfer-10, 9, 10
    2. Running man-3, 3, 3
    3. Lunge/press-4, 8, 6
    4. Lunge/press-8, 8, 6
    5. Press Jacks-12, 11,11
    6. 3 point-3, 4, 4

    I had some issues with these exercises because my improvised sandbag is hard to handle, but I managed to complete the workout. I also did five minutes of skipping and some punching for extra cardio.

  • BodyRocker_Bonnie

    I just found out that a really great way to warm up in a very old (1902), cold house is to jump on the dip station and pound out 100 knee raises.  I did it in 3:39, and I thought, NOoooooooo, that can’t be right…so I did it again (and my arms were dyyying) and it took me 4:14!   If I keep this up to stay warm, just maybe by the end of winter in northeast MN I will be a bit closer to having abs like Zuzka’s :)

  • tee

    OK did this one today and it was tough!  I found out that I can’t hold weights over my head! lol  so started each set above my head but dropped to my sides during the set.  I used 2 10lb weights for running man press, and 5lb dumbbells for kick press and press jacks and my new dip station for the 3 point abs

    surfer kickouts – 6, 5, 4
    running man press – 2, 2.5, 3
    kick press R – 7, 6, 9
    kick press L – 10, 10, 10
    press jacks – 17, 21, 21
    3 point abs – 3.5, 4, 4

  • Joubert12

    Sometimes all you can do is be a good example without saying anything….let them see you are happy and you still love them is all. Introduce new foods when you are the hostess, or buying…let them know you are game to “do” anything they would love to “do”..find out what physical activiites they like, even if it is walking in the mall….sometimes you can’t lead a horse to water, you just have to go there yourself and wait :)   If you were harsh, opinionated and hurt their feelings, you will have to apologize….in some way, they are very sensitive that you have called attention to their weight…I have a slender daughter and she doesn’t care what shape, size or fitness a person is, she feels as if it is very personal and no one should make comments on another’s body. I agree. She and my husband often tell me that while most people are considerate not to tell someone who is fat that they are fat, they get comments about how skinny they are. It hurts their feelings. We are all very sensitive about our bodies….just look at all the gorgeous fit people in this community who still have goals…to fine tune or overcome or be comfortable with who they are…

    • tee

      Isn’t if funny how people can comment on how skinny someone is.  When I was a kid I was really skinny too, and people made fun all the time,  – how I might blow away in the wind, or that I should try eating something!  My son gets tons of comments all the time as well.  I think people kind of think its OK because who wouldn’t want to be skinny!  I myself didn’t care that much, because I liked being skinny, but I had a friend who was heavy, and it used to hurt my feelings when they called her fat and called me skinny in front of her, because I knew it hurt her feelings.

  • Anonymous

    Hi there,

    I just did “Death to Fat” workout,in which I added one extra round, so it was 16 round instead of 12…
    last time I did this it was during my summer job,and I didn’t have equipment beside sandbag so I did with modification..

    So 28.8. I did
    1.high knees without jump rope    150 168 162
    2.row with sandbag                       36 33 28
    3. jump squats                             26 24 16
    4.hip thrust (without ugi)               28 26 27

    Today I did:;
    1.high knees with jump rope     135 110 104 100
    2.reverse push ups                     20 19 14 15
    3.ugi pop                                   26 25 22 24
    4.ugi squeeze hip thrust             25 27 25 34

    I can not compare the scores but I think I did well???

    kisses to you all 

  • Joubert12

    Okay, it is time to get a gym boss…(and glasses) Normally I can see the gym’s clock and do just fine keeping track, but for this workout I was tucked in a corner.  I felt really bad about my performance (plus wanted to throw up) but when I checked people’s scores I realized how I had pushed myself. I let go of the clock and just tried  20SKO’s, 10RMP’s, 20KP’s each leg, 30 PJ’s and 5-3PA’s…..that was dumb!! It took me a little more than a half hour..and the third round I didn’t use any weights..feel great this morning though, and am putting the timer on my Christmas list!

  • Ese Buci

    Pure brutality!!!  I’ve been a bodyrocker for almost 2 years now, and I have to say something has happened to me… I think at one point, I felt a little different being ripped/muscular. I think I had a misconception of what beauty truly is…last week it clicked! Beauty is being strong, healthy, ripped and a dedicated bodyrocker!!! Fitness and healthy eating is life long-we will have great days and not so good days-the key to success as a bodyrocker is CONSISTENCY!!!
    I am pleased to end 2011, stronger and wiser and excited to start 2012 with a fresh new perspective on life and gift we have that allows us to sculpt our bodies!!!

    My challenge for 2012 is to start the new year at Midnight bodyrockin to one of my favorite workouts by Z&F..Who knows, this one just might be it!!!

    Who’s down with me??!

    Luv,
    Ese

    • Melissa Conway

      That sounds amazing!! I’m with you!! Midnight it is!

      • Ese Buci

        Awesome!! Who’s next?!!!

  • tee

    OK I’m impressed!  I watched your videos,  you hardly make them look hard!   you da one,you looked like you weren’t even breathing hard then you show your heart rate monior at 180!  wow and burned 266 calories in just 12 minutes!  effective!

    You and I have similar bodytypes and by the looks of how much your feet are off the floor, we are probably about the same height.  I’m heavier than you but it is slowly coming off!  I love your arms by the way, mine are similar, lots of muscle!

    In just that short time your form was really improving!  One supportive comment, when you do the plank jumps try to jump your feet farther back, you’ll really feel it more in your core.  I noticed sean was doing that too and freddie was telling him to jump out more (at least I think he did)

  • tee

    hi guys!

    OK sean and freddy, what happened to fireball friday?  did you take it off?  ha ha!  that’s OK you’re entitled!  I know sean said you filmed a couple this weekend!

    I did the hot beastie workout today.  I had saved it until my dip station arrived!  I discovered you guys on video are taller than me!  ha ha!  My feet are several inches off the floor, so there will be no touching my feet down during knee raises!  I could only touch down at the bottom of the dips to help, the whole top of that movement had to be me!  ha ha!

    Tomorrow I’m going to do this one and frankly I am scared of all the presses!  not doing them but how I’m going to feel the rest of the afternoon,  I have to do a physical job and I’m a little worried how dead my arms might be!  lol

    look forward to see what’s next!  love to zuzana too!

  • http://akik50.tumblr.com ivy

    1. super kick outs: 10-7-5
    2. running man press with 10 lbs dumbbells in e/ hand: 3 1/2 -3-4 1/2
    3. kick press- left leg with 10 lbs medicine ball: 8-6-8
    4. kick press- right leg with 10 lbs. medicine ball: 8-5-8
    5. press jacks with 10 lbs medicine ball: 12-12-10
    6. plank jumps instead of 3 point abs: 32-32-36 

  • JoannaKonieczna

    1/ surfer kick outs 9,6,7
    2/ running man press 4.5, 5,4
    3/ kick press LL 11,10,10
    4/ kick press RL 10,11,11
    5/ press jacks 14,14,15
    6/ 3 point abs 3,3,4

  • http://thats-rad.tumblr.com/ Jenn Coppack

    Thanks for another awesome workout guys!

    My scores are:

    Surfer kickout:  8.5, 8, 9
    Running man press:  5, 5, 5.5
    Kick press right:  9, 9, 10
    Kick press left:  9, 9, 10
    Press jacks:  13, 14, 20
    3 point abs:  13, 14, 15
    Note:  I don’t have a sandbag so I used my 7.5kg dumbbell.  I don’t have a dip station so I used my kitchen bench

  • Muriel

    Hi there!
    Just wanted to notify: Be REALLY carefull doing these “Press Jacks”.
    There`s an enormous risk to hurt your back, when you`re a bit clumsy or don`t have enough strenght to the end of the workout!!
    So, take care!
    Muriel

  • Lisa

    I did the Harder Than Ever workout today (http://www.bodyrock.tv/2011/03/30/harder-than-ever-workout-2/), but I will try this one soon. It looks so killer! You are doing a great job, Sean and are looking super fit. :-)

  • Lisa

    I did the Harder Than Ever workout today (http://www.bodyrock.tv/2011/03/30/harder-than-ever-workout-2/), but I will try this one soon. It looks so killer! You are doing a great job, Sean and are looking super fit. :-)

  • Lisa

    I did the Harder Than Ever workout today (http://www.bodyrock.tv/2011/03/30/harder-than-ever-workout-2/), but I will try this one soon. It looks so killer! You are doing a great job, Sean and are looking super fit. :-)

  • Lisa

    I did the Harder Than Ever workout today (http://www.bodyrock.tv/2011/03/30/harder-than-ever-workout-2/), but I will try this one soon. It looks so killer! You are doing a great job, Sean and are looking super fit. :-)

  • http://www.janetspreiter.com Janet

    Gotta stuff it with more weight, haha!  Mine looks like an overcooked hot dog but I can barely move it 35.5 lbs of sand.  Much more stable than when it was lighter and it looks prettier (not all flabby) parked in the corner of the living room  Just say no to flabby sandbags!

  • Laurenl

    ouch this hurt.

  • http://www.janetspreiter.com Janet

    Freaking intense, Sean!!!
    Did a 45 minute hill/trail jog, kind of a poke along effort today.
    Figured it was time to “kill the bloody beast” (W Churchill):
    35.5 lb sandbag which unzipped on me half way through and then the sandbag also fell on me at one point in the press jacks and gave me a little cut on the nose from the handle.  Motivation to get with The Program and not be so sloppy I tell ya!!

    surfer: 9-8-7  got dizzy!
    running: 3-3-3.5
    kick R: 8-9-8
    kick L 8-9-8
    jacks:5-7-6 hard!
    abs: 11-10-10

    How about some side ab stuff, Sean…like side plank lifts?  Something to frame those abs and attack the muffin top (mine, not yours)!!!
    Heading for the ocean right now!!!

  • Cindy

    I did this one yesterday at the gym.
    Surfer Kick outs 12-13-12
    Running man press (10 pounds sandbag) 7-8-7
    Kick press L-14-14-13
    Kick press R-14-14-15
    Press Jacks 13-14-15 (powerful exercise)
    v-crunch 14-21-23
    One Healing Burpee for Erin, 4 Happy Burpees for Zuzka, Freddy, Sean and Jess.

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

    Surfer kick outs: 11, 11, 11
    Running man press (6MC-vel): 3.5, 4, 4
    Lunge kick press (L): 12, 13, 13
    Lunge kick press (R): 14, 13, 13
    Press jacks: 21, 24, 24
    3 point abs: 4, 5, 5
    …still tired from an important business meeting that I finished yesterday (got home by 1:20 am), but I’m glad my discipline keeps me doing my training
    ps.: I didn’t dare using my sandbag, I wanted to rather persevere with a smaller weight, so I used my home-made 4.5kg UGI (weighed sleeping bag)

  • Lvette #1

    This routine should be called “Death to Shoulder”  Completed it one hour ago.
    1. 10-8-7
    2. 6-4-4 (22lb Bag)
    3. 6-6-4 (12lb weighted bar)
    4. 7-5-7 (12lb weighted bar)
    5. 18-15-12 (12lb weighted bar)
    6. 4-4-2

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

    Yessss, this was hard and feels so good!!!
    I am really enjoying what Sean does to these workouts lately, I feel much more challenged and sometimes I feel like this is not even doable for me, but I try anyway. I wanted to pick an older routine today, cause this seemed so hard and I was scared a lot to kill myself, but I gave it a try.
    I used my 9kg sandbag, it was heavy enough, for round 1 and 2 I did the lunge presses regular, 3rd round I did it without a sandbag and for Press Jacks I did regular Low Jacks on max effort. For the Dip station exercise I counted every set of 3 as one rep (left + right + middle = one rep)
    My score:
    1) Surfer Kick Outs: 10-8-9 (loved it)
    2) Running Man press: 3-3-3
    3) Lunge Kick + Press L: 8-8-11
    4) Lunge Kick + Press R: 8-8-11
    5) Low Jacks: 26-31-30
    6) 3 point abs: 4-4-3

    I am sweaty as hell, ready for shower, light PW meal and amazing Saturday night out :)

  • -ALL- Bodyrockers RULE! :D

    heh…

  • Gerrilee Schafer

    Wasn’t sure how much weight to use on this one…..I think a person actually needs a couple of different weights to do this effectively.   ended up using 27.5 lb which was fine for the press jacks, a little light for the running man press and a little heavy to get good control of the kick press …. any way, my reps..

    1/ surfer kick outs 11-11-11
    2/ running man press 3.5-3.75-3.5
    3/ left kick press 12-10 and one no SB – 6with and 6 without
    4/ right kick press 11- 7 with 4 without- 6 with 5 without
    5/ press jacks 13-14-14
    6/ 3 point abs 4-4-4   I think I was adding some extra ups and downs on this one

    finished with 18 rounds 10/20 HKS and my usual three pull ups

  • Vivi

    I did this one in first one. (after I did “Wo for the lovers”).
    Great one !!!
    My score is (with 10kg) :
    1/15.16.17
    2/ 5.5.5
    3/14.12.13
    4/13.14.15
    5/ 22.25.27
    6/ 6.7.8

    I had problem of balance for Kick press !! Not you?? :(
    In shape now after 2 wotkouts !!

  • Vivi

    I did this one in first one. (after I did “Wo for the lovers”).
    Great one !!!
    My score is (with 10kg) :
    1/15.16.17
    2/ 5.5.5
    3/14.12.13
    4/13.14.15
    5/ 22.25.27
    6/ 6.7.8

    I had problem of balance for Kick press !! Not you?? :(
    In shape now after 2 wotkouts !!

  • Moonann11

    Thank you! It was really great!! I`ve never sweat so much for such a short training=)
    My score:
    surfer kick outs 6/8/9
    running man press 4/3/3
    kick press – left leg 11/12/12
    kick press – right leg 10/13/11
    press jacks – 21/26/23 ( I didn`t bend my hands with sandbag – i forgot about it)
    3 point abs – 8/9/9 ( I did between 2 chairs, just get up the legs)
    Although Sean thank for instructions, I started to understand it on the last circle=)
    So I have to do this workout again=)
    Zuzka, don`t cry no more – you did a great job (and Freddy too, certainly). I have no words to say to you how I grateful for that changes that you brought in my life

  • Dakkotah

    Hi Evereybody!!!
    Here is my score:
    1) Surfer Kicks Outs: 10,11,11
    2) Running Man Press: 6,6,8
    3) Kick Press with Sandbag (my SB= 17 Kg)- (Left Leg): 8,9,10
    4) Kick Press with Sandbag (my SB= 17 Kg)- Righft Leg): 8,8,10
    5) Press Jacks 14,13,11
    6) 3 Points Abs: 5,4.5,5
    I love the Sean’s workouts!!!! ;) Grande Sean!!!
    Thanks and Have a nice day!

    • Vivi

      Waou !! 8 running man press ! Congratulations !

    • Vivi

      Waou !! 8 running man press ! Congratulations !

  • sheniye

    following zuzana was a choice, my choice. but, as she stops teaching, my choice does not exist anymore. “jess/fred/sean” is an alternative but it is not zuzana! it is a problem! so, i went bqck to the old workouts ( october 2009) for the pleasure of her teaching and in the hope of her come-back ! have a good day.

  • Hazel

    @28bb46bf5c066d237821feb8cbfc8be5:disqus, I think writing down everything you eat, no matter how tedious is the most effective way to analyse what is going in. Just carry a little pocket notebook and a pen with you, and each time you eat, write it down. Otherwise, use the notebook as a meal planner for the week and stick to it, but make sure to write down anything extra you eat each day. Make it a habit and you’ll never stray or go wrong on your diet. :)

  • Hazel

    Did this one last night. Had to lie quietly on my exercise mat for a minute before getting up. My hands were trembling afterwards, which I always take as a sign that I’ve pushed myself to my maximum effort. Was a little hesitant to start this workout because it terrified me a little, but I did it! Cant wait for the next one!

  • Margot

    I love watching Sean with that “Never Give Up” attitude.  Inspiration to keep me going and show me I can do it too.

  • Elena Ioan

    Hello!
    Here are my scores (with a 5-8lb sandbag):
    Surfer kick out: 10,10,10
    Running man press: 3 1/2, 4, 4 1/2
    Kick press leg lift (L): 10,10,10
    Kick press leg lift (R): 10,10,10
    Perss jacks: 13,15,16
    3 points abs (just did the middle): 10,9,9

  • Guest

    I have a question, as a newbie.

    The mainstream fitness community and professional trainers will say to NOT do even short HIIT workouts (High Intensity Interval Training) more than 2x/week, and to do more “traditional” long form training on the other days, to avoid overtraining. But Bodyrock workouts are meant to be done daily, up to 6x/week, right? Can anyone knowledgable about this speak to this discrepancy in training advice?

  • tee

    hey guys I was checkin out sean’s facebook page and he’s saying that Kyla from BC canada is coming to do some workouts!  Yay!  BC being represented!  welcome to Kyla!  I think these guys are so brave!

  • Ricky 29

    c’mon folks just a few hours left to vote!
    make zuzka win!
    http://www.fitnessgurls.com/gurls/physique2011/

    • Ricky 29

      so the poll is closed but there are no results yet
      I keep track of it! promised!

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

    I did this yesterday, but forgot to post my scores!  It was ROOOOUUUGH.  I have 35lb in my sandbag, and it’s homemade from stones and duct tape, so I can’t just take some weight out.  I think ideally I would do the whole thing with, like, a 25lb sandbag.  Maybe I’ll make one.  The 35lb was too heavy to really push through for 30 seconds on all the exercises, so I dropped down to using two 10lb dumbbells, where noted.

    surfer kick outs: 10-10-11
    running man press up (all 35lb): 3-3-3
    kick press on L: 12(35lb)-13(35lb)-13(20lb)
    kick press on R: 12(35lb)-12(35lb)-10(20lb)
    press jacks: 10(35lb)-13(20lb)-15(20lb)
    3pt abs (1 to side, 1 to side and 1 straight leg to front = 1 rep):  4-4-4

    Also, I wanted to get better at skipping rope, so I warmed up and cooled down with 500 skips each time.  I did Red Hot Workout the other day and was appalled at my skipping scores, so I’m trying to make them better.  And yay for me–I beat my previous 500 skips record (something like 5:45).

    Warmed up with 500 skips: 5:18 min
    Cooled down with 500 skips: 4:26 min

    When I cooled down I set myself the goal of doing 200 at a time without stopping–and lo and behold, I found that when I gave my body a goal, my body actually accommodated to that goal.  Usually I get winded at 100 skips, but I think I just found a pace and breathing pattern that worked for a longer span.

    I don’t know if I’ll do Bombshell Butt tonight–I just did it a week or so ago.  I might find another one I’ve been wanting to retry–like Set Fire to Your Abs or I’m Sexy and I Know It. :)

  • Sabrina

    Yep I LOL’ed as well! Nicely put. :D

  • Bohdanam

    When I saw Sean struggle through this one , I decided to lighten my bag to 25.6lbs
    14 13 12
    31/2  3 3
    10  9 10
    11  11 11
    12  12  14
    4  4   41/2
    10 B’s for all

  • Bodyrocker_Audra

    This workout just about killed me haha!  I’ll never underestimate a 30lb Barbell lol!  Bodyrockers are animals!

    SurferKickout: 15/13/14
    RunningManPress:  5/5/5
    KickPress:  11/10/8 both legs
    PressJacks:  13/13/12
    3PointAbs:  6/5/4

    +healing burpees for Erin ;)

  • Mary Lou

    Rrrrrr. Ughhhhha. 20 lbs in bag.
    surfer kick out: 9, 8, 8
    running man: 2.5, 2.5, 3 (I did 6 mtn climbers, should it have been 4?)
    kick press left: 11, 11, 10
    kick press right: 9, 9, 8
    press jacks: 10, 8, 9
    3 pts abs: 4.5, 5, 5

  • Mary Lou

    Rrrrrr. Ughhhhha. 20 lbs in bag.
    surfer kick out: 9, 8, 8
    running man: 2.5, 2.5, 3 (I did 6 mtn climbers, should it have been 4?)
    kick press left: 11, 11, 10
    kick press right: 9, 9, 8
    press jacks: 10, 8, 9
    3 pts abs: 4.5, 5, 5

  • Anonymous

    Hi there,

    today I decided to do “Haven’t had enough” workout, I didn’t do it this summer, and I wanted to use my ugi..
    so my scores:

    1. burpee with ugi push up            10 9 7
    2.one leg dead lift sandbag     L       15 16 20
    3.one leg dead lift sandbag    R      16 17 15
    4.criss cross hip thrust                 26 25 25 (loved this one)
    5.jump lunge twist ugi                   13 12 13

    for the second part I did only 100 ugi squeezes instead of 300,my inner thigh on my left leg is sore from yesterday so I didn’t want to push it..my time was 2:13

    Today everything is so much better, the life is great again…
    kisses to you all

  • AmBoaksy

    Good God!  My legs are shaking.  I literally can’t walk in a straight line; though that may say more about me being REALLY out of shape.  I don’t want to scare anyone away from doin this workout. lol.

    Surfer Kick Outs: 7/5/7
    Running Man Press: 4/4/4
    Kick Press-Left Leg: 8/9/8
    Kick Press-Right Leg: 8/8/10
    Press Jacks (BRUTAL!!!): 5/6/6
    Windmills on Floor (I don’t have a dip station…yet.  It’s on my xmas list): 3/3/4 sets of both sides and down the centre

    I’m curious Sean.  What are your scores for these workouts?  I know they’ll be miles beyond my own, but I really liked knowing what Zuz got in her workouts so I could have an idea of my fitness level vis-a-vis hers.  Now I’m interested to see how I stack up against your scores.  I think it would help motivate us a lot more to try to reach the master’s scores!

  • Sabrina

    This is what I do to :D

  • Annalise

    Surfer kick kouts: 8, 8, 6
    Running Man Press: 5, 7, 4
    Kick Press L: 6, 9, 5
    Kick Press R: 6, 8, 9
    Press Jacks: 9., 10, 10
    3 Point Abs: 4, 3, 5

  • Anonymous

    SKO: 8, 7, 9
    RMP: 3, 2, 2
    KPL: 9, 8, 11
    KPR: 9, 10, 13
    PJ: 8, 10, 12
    3PA: 4, 4, 4,

    That damn selfmade “sandbag” keeps constraining me, I think I need a real one. Does anyone know if you can get it shipped to europe or get something similar anywhere here?
     

  • tee

    well I’m not sure how you figured it out but if for example you worked out for a total of 15 min.  doing 3 min followed by 45 sec rest you would have done 12 min worth of work.  if you had done 15 min of intervals 50 sec and 10 sec you would have worked for 12.5 min.  so since you were doing the same exercise for each 3 minute period you would have done 4 exercises.  if you had done 15 rounds you probably would have done 5 different exercises or even 15 exercises.  which would have meant you could have worked your muscles from more angles.  also the intensity level of working as fast as you can (while still maintaining form) in a 50 second interval, should also get your heart rate up,  then you have only a very short rest, not enough to barely drop your breathing rate much less your heart rate, then you do it again.  so this combined with the bodyweight (or added) exercises involving major muscle groups really boosts your metabolism, so that you continue to burn more calories for a longer period after the exercise is done.

    If I remember correctly on the gymboss website their is an explanation of the different workouts you could do and their benefits. 

    from what I have read lately a 4 min workout of tabata intervals has been said to be the best fat burner.  that is 8 rounds of 10 sec and 20 sec. use one full body exercise or a couple, such as burpees, or squats, pushups, jump squats etc.

  • tee

    go look at his facebook page, he has a video talking about that

  • tee

    keep trying to post,  they have to go through moderation, so they don’t show up right away until they are used to seeing you and know that you will be positive!

  • tee

    do you have the actual sandbag that they use?  I figured when I start to use more weight then I might get one, but I’ll have to think on it more if I’m still going to hit myself in the head!

  • tee

    I hit myself in the head once with a dumbbell while trying to swing them around like a sandbag!  lol

  • tee

    mine is my son’s duffel bag that he takes his clothes etc when we go away or for a sleepover or swimming!  I just have ziploc bags of sand in it.  I can’t alter it.  It also has no handles going the right way so I just kind of grab the fabric, so it ends up drooping onto my head!   but I have lots of different sizes of dumbbells! lol

  • tee

    take two chairs and stand in between them with the backs toward you and use the backs of the chairs for handles!  Use a high bar stool, or a chair, and sit on the edge, leaning back and do the leg motions.  Find a sturdy door, put your back toward it, reach up and grab the edge and hang off it to do the leg motions.  Sit on the edge of your table or counter, lean back and do the leg motions.  use the handles of a treadmill,  pick up a old persons walker at a thrift store and use that.

    If you read through the comments, lots of times people are saying what they used for a modification.

  • tee

    take two chairs and stand in between them with the backs toward you and use the backs of the chairs for handles!  Use a high bar stool, or a chair, and sit on the edge, leaning back and do the leg motions.  Find a sturdy door, put your back toward it, reach up and grab the edge and hang off it to do the leg motions.  Sit on the edge of your table or counter, lean back and do the leg motions.  use the handles of a treadmill,  pick up a old persons walker at a thrift store and use that.

    If you read through the comments, lots of times people are saying what they used for a modification.

  • Anonymous

    I hope it helps!  My shoulders are killing, & so are my glutes, courtesy of 1-leg squats & side jump lunges.  I wish the rolling pin would work on that!  I think I’m going to roll around on the floor. 

    • tee

      ha ha writhing on the floor trying to rub sore spots! 
      my left quad was so sore the other day and I kept using my elbow to rub it with!  I think a rolling pin would have been better!  lol  but it wouldn’t have hurt as much!  I love poking my sore muscles!  lol

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

    Ha ha!  Your police story made me  laugh, and I really appreciate the story about your DVD!  I used to love my DVD’s too, but I haven’t tried them since BR’ing.  I have thought about doing hte exercises, but all BR style in HIIT.  :)

  • Melissa Conway

    I have the same problem, but for me it’s more when I do the backwards lunges. I’ve found if I loosen up and stretch beforehand it doesn’t bother me!

  • Melissa Conway

    I’m curious how much weight everyone uses in their sandbag? Especially curious how much Zuzana uses!! I’m only using 10lbs right now but I think that’s enough for right now. I need to work up to the higher weight!

  • Melissa Conway

    They have a bunch you can buy on Amazon for about $18 I think. Mine just came in today and I really like it!

  • BodyRocker_Bonnie

    Well I bought a 25lb bag of traction gravel grit from the hardware store.  Then I weighed it and it was actually almost 26lbs.  Then after in the SB the weight was 28.4 after the added weight of the filler bags and outer shell.  Anyway, some of these moves just felt awkward for me, I have to get my SB dialed in.  Not a stellar workout experience but at least I gave it a shot.  Followed the workout with one 4 min round of interval skipping (8rnds/10x20sec) and that felt goooooood.  Got up to 50 skips in a 20 sec interval, which is a PB for me so far.

    Surfer kickouts:  10, 8, 8  (these honestly made me dizzy, blah)
    Running Man Press:  3, 3, 3
    Kick Press (L) 8, 8, 7
    Kick Press (R) 10, 9, 8
    Press Jacks 9, 8, 9 (awkward being over weighted)
    3 Point Abs:  4, 4, 4  (nice combo!)

    Well done Sean.  Way to rip it up!! (yeah, your workout and your shirt too)

  • KIMBERLAKE93

    Me also!!!

  • KIMBERLAKE93

    Good Idea!

  • Anonymous

    Wow. Sean, you are strong like bull!

    My ceiling won’t exactly give me room to peform the sandbag lift/press, so I tried to hold it out laterally, or just lift when my knees were bent.

    In any case, here are m’scores…

    Surfer Planks: 12, 12, 12
    Running Man Press: 3, 4, 4
    Back Lunge/Kick w/ Sandbag Press (L): 15, 15, 15
    Back Lunge/Kick w/ Sandbag Press (R): 15, 15, 15
    Low Jacks w/ Sandbag Lift: 26, 26, 28
    3-Point Abs:  5, 5, 6

    Post yours! Post yours!

  • Sarah G

    Sean, you are awesome. Nuff said ;)

  • KIMBERLAKE93

    I hope you’re feeling better Zuzka!!!  Thinking of ya, sending you healthy/happy vibes!!
    Great workout guys!!  I’m out of breath and very shaky……feel great once I kewl down, stretch and have a shower.
    5 Daily Burpees!
    My results:
    Surfer Kick Outs= 12/11/11 (luv these!)
    Running Man Press= 3, 3, 3
    Kick Press L= 13, 12, 10
    Kick Press R= 15, 13, 11
    Press Jacks= 24, 22, 25 (Used dumbbells not the sandbag, waaaay too awkward with my homemade SB)
    3 Point Abs= 5, 4, 4

    Have a great day/night BodyRockers!  
    CHEERS!  :)

  • Annalise

    Hilarious.  So that move at the end, that’s called the … singlet rip, right?  How many reps? ;)

  • KIMBERLAKE93

    That’s such a great idea, I’m sure that will work! I only have to put up with it until Christmas but soooo might be worth it. Thanks so much! :)

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

    I feel comfortable knowing that Z has qualifications.  All the workouts go up with her approval, so that’s good for me!

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

    I don’t know what he/she means by “at the same time.”  Maybe not literally at any given moment, but just the process of building muscle allows your fat to burn more because building muscle ups your metabolism.  But maybe he/she is meaning to build significant muscle mass?  I don’t know about that–I’m a girl, so I just like to build what I can and tone up. :)

  • tee

    surfer lickout  hee hee hee  Is that a new exercise! lol

  • tee

    this website was created as a blog about their personal workouts that we can follow along, that has always been the basis, whether or not anyone has “certification”  It is always at your own risk, as is anything on the web.

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

    I made one!  Google it and you’ll see a bunch of tutorials.  I used: pea pebbles, contractor bags and duct tape.  All of it came to under $30.  Put the desired weight in the contractor bag, then roll the bag up.  Put some duct tape around it to keep it secure, and then put the whole thing in ANOTHER contractor bag and duct tape the sh*t out of it.  I’m talking like, it’s all silver.  Then you can make duct tape “handles” on top of that, which I did, or put the whole thing in a bag that already has handles.  Mine’s held up really nicely over 3 or 4 months.  I wouldn’t mind getting a real one someday, but this is good for now!

    There’s a BodyRocker named Chris and his last name is something like Vencil..? But he has made all of his equipment, nad he has a Flickr account where he shows how he did everything!

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

      Also, some people use household items like: potatoes, bags of coins, bags of potatoes, bags of kitty litter, free weights, backpacks with books inside, or even small children and animals! LOL.  

  • Annebelwind

    Hi everyone,

    Nice workout! I used some light weights for the kick press leg lifts and the press jacks.. I used 2 kg in every hand.. Still it was heavy enough..

    My scores:
    Surfer kick outs: 10, 9, 9
    Running man press (10 kg) 3, 4, 3
    Kick press leg lift left (2x 2kg) 10, 8, 10
    “                       ” right:  8, 10, 10
    press Jacks: 20, 17, 17
    Don’t have a dipstation so did seated bicycle instead: 41, 45, 42

    Thanx guys..

  • Anonymous

    I was like that, I couldn’t think of a food after..hmmm??

  • Anonymous

    you can take two chairs??I am doing like that…

  • Anonymous

    it is always a good day to bodyrock..:))

  • Anonymous

    HAPPY ANNIVERSARY!!
    good day to remember…

  • ۞ BodyRocker ♥ Beth ۞

    Hi shaun,

    I wouls really like to know what is your daily diet looks like ???

    Thanks,

    BR Beth

  • MariaBjørgJepsen

    Very nice scores :) Good to hear you’re hooked like the rest of us!!!
    Love, Maria

  • http://ladneslowa.wordpress.com/ Dorota T.

    It looks magic :P

  • Cheryl Powers

    Great workout- thanks for the Video- 

    Hey Sean, you hold your breath alot when doing the exercises. I see & hear it in most of the videos. You hold, squeeze, then exhale. This can actually tire you quicker. This is a brutal work out as it is. I bet if you work on breathing Not holding & squeezing breaths- your already dynamic abilities & stamina will improve.. I am a neuro-muscular therapist & notice the rhythm of breathing during movements. 

  • http://pulse.yahoo.com/_BQFFHA2PR3Y4HZNIWSS4E2XXBE Emma Theresa M. Cabochan

    Haha not as easy with dumbbells but great nonetheless.  Thank you for this!

    Sean is such a natural on cam! :D

  • Anonymous

    oh man, that was a killer!

    surfer kick-out:  14-14-14
    running man press:  5-5-5
    Kick press R:  11-7-7
    kick press L:  11-10-9
    press jacks:  11-13-13
    3point abs:  5, 5, 5

    going to the Hopscotch festival today, so i needed a good workout beforehand. i may be a hurting a little bit tomorrw…

    • MariaBjørgJepsen

      Enjoy your festival :) Headache or not, I am sure the party is worth it!

  • Peg

    I started out at 5’4″ and 145 lbs. I hid it well, but was so disgusted with myself! I found BodyRock while doing some online searching for short, high intensity workouts. I don’t have the time nor the attention span for long workouts! I also started eating the Paleo Diet (low carb), because I knew being a carb addict was part of my problem. I used to be into moderate workouts that didn’t hurt much, but as I got older, they were not working for me anymore. I had to be tough on myself, and the results I get every step of the way are my reward and reinforcement! I couldn’t do much in the beginning either, so I did as much as I could, then did one more, and collapsed on the floor and watched the rest of the video for inspiration (and sometimes laughs). Be hard on yourself, but give it time. Eventually, you will be stronger, leaner, and happier! :)  

  • Glowmerida

    great workout!!! I like the ones where I sweat from the beginning :) )

  • Anonymous

    Great workout! Good job Sean!!!! 

    My Scores:

    Surfer kickouts:  12,10,12
    Running Man Press:  6,5,5
    Kick Press L-  6,8,8
    Kick Press R- 7,8,9
    Press Jacks- 5,9,14
    3 Point Abs – 5 sets, 5 sets, 4 sets

    Thank you Zuzana, Freddy and Sean for all of your hard work!!!

    Amanda

  • Anonymous

    thank you guys for another great workout :) the Press jacks were tough, but sooo good for the legs :) )

    Here are my scores (I used my 11kg Sandbag):
    1. Surfer Kick outs: 10 11 11
    2. Running men press: 3 3 3
    3. Kick press – L: 9 8 10
    4. Kick press – R: 10 9 10
    5. Press Jacks: 10 11 10
    6. 3 Points Abs (love this exercise): 5 4 5

    + Burpee for Erin, Zuzka, Freddy, Sean! <3

    nice day bodyrockers :) )

  • CoachChrissy

    Hey…is that the newest model of the Gymboss?  Or another brand?  Would love to know so I can tell Santa!

    • tee

      freddy said it was gymboss

  • CoachChrissy

    Reminds me of being a kid!  Me too…did it just for fun on the stairs railings at Mom and Dad’s when I was a kid.  Tried to do the Iron Cross all the time!!

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

    You can do it Hannah, many people have started out not in their best shape and have lost tons of weight and become fit. Check out the bodyrockers section, there are always people posting their before and after pictures and they’re great motivation! But most importantly, don’t compare yourself to others, even if you don’t find someone who was the same weight as you or whatever, it doesn’t mean all is lost. Even if you just bodyrock for starters and clean up your diet you’ll find differences in about a month. Then, if you feel like you need to do more, you’re already keeping active  so it’s easier to get started on something else rather than overwhelming yourself from the start. 

    I just do bodyrock. I wasn’t really overwheight when i started, i just wanted to tone my body, but my muscles have more definition now than when i used to go to the gym 1 hour 3 times a week. So I believe it works. And trust me, i didn’t start doing 100 push ups! hahah. All my push ups were from my knees at the beginning and then started pushing myself to do a few regular ones per exercise and so on. I still have a long way to go before i can do some of the exercises without any modifications, but that’s half the fun, seeing how much further you can go in a few months. You get stronger a lot faster than you would think if you follow the workouts regularly. 

    So, a long reply to say, don’t give up, give them a try and don’t get discouraged if you feel like you’re going to die on the first workout (it happened to me). Just try your best and keep trying, before you know it you’ll be doing those regular push ups like it’s no one’s business. 

  • ulla

    Hi Hannah,
    Many of us started out without being in great shape first.
    Here’s a few things you might want to take into account: In the beginnings, you’ll be sore a lot. Find out whether it helps you to exercise every other day rather than every day, at least at first. Yes, that’ll slow you down, but overtraining is a serious danger. It can lead to severe injury. Listen to your body. There’s an older post in the “Fitness tips” section somewhere, check that out. It explains the dangers and the signs quite nicely. On the same note, you might want to bodyrock every other day and go swimming, cycling, hiking, or whatever else gets you moving on your in-between-days. You can always step that up when you’re not so sore anymore.
    That should answer your question, too: in the beginning, I wouldn’t throw in additional exercising. But once you’ve reached a level you are comfortable with (usually, this is reached when workouts leave you energized, not drained), you can always speed up your journey by adding additional sports – of whatever kind you enjoy. Just make sure it makes you happy, or you won’t stick with it (at least, most people don’t.)
    Last, but not least: always warm up before you exercise, always stretch afterwards. There’s information on that on the site, too. You’ll want to follow that.
    That said:
    Happy training!

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

    omg the end of the video made me laugh so hard!! hahahah that was hilarious

  • Samanthina

     Hi,guys I did this workout half an hour ago,here are my reps:

    Surfer kick outs-9 9 10
    Running man press-3 3 3 (my sandbag weighs 8 kg.)
    Kick press-  left-7 7 7   right-7 8 8
    Press jacks-5 9 9
    3 Point abs-5 5 6

    + healing  burpees for Erin :)
    Thanks a lot,good night ,guys!  :)

  • Samanthina

     Hi,guys I did this workout half an hour ago,here are my reps:

    Surfer kick outs-9 9 10
    Running man press-3 3 3 (my sandbag weighs 8 kg.)
    Kick press-  left-7 7 7   right-7 8 8
    Press jacks-5 9 9
    3 Point abs-5 5 6

    + healing  burpees for Erin :)
    Thanks a lot,good night ,guys!  :)

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

    I’ve always done this for fun, just hanging around from my two counters and lifting my legs hahah 

  • Tamar

    I really enjoyed this workout! after 12 min i was dripping and the exercises were awesome :)
    i think i might do it again soon.
    thank you so much!
    p.s.- is there a chance to get a longer workout? although i love the fact that they’re short, i miss the longer routines, i feel like i recover really fast after the short ones and then i feel like i haven’t done anything… and maybe we can see Freddy host one of the workouts?

  • Anonymous

    yeS……yES….YES!!!! That my dear Freddy and Sean was by far the hardest workout I’ve done to date. I am in a complete body sweat and full on shakes right now! I used my 25lb SB and my shoulders are buring…but feels soooOOOO good! Thanks boys, here are my scores:

    Surfer kick outs- 11,10,8
    Running man press- 3,3,3
    Kick press (left)- 10,8,9
    Kick press (right)- 10,10,8
    Press jacks- 9,11,5 + 5 modified (without sb)
    3 point abs- 5,4,4

    5 Burpees for Erin and her family

    Time for a cold refreshing shower, then shopping!!!
    Have a great day BodyRockers

    • ۞ BodyRocker ♥ Beth ۞

      GREAT DAY !!! I SAID !!! :D

      <3 BR Beth :D

  • Anonymous

    yeS……yES….YES!!!! That my dear Freddy and Sean was by far the hardest workout I’ve done to date. I am in a complete body sweat and full on shakes right now! I used my 25lb SB and my shoulders are buring…but feels soooOOOO good! Thanks boys, here are my scores:

    Surfer kick outs- 11,10,8
    Running man press- 3,3,3
    Kick press (left)- 10,8,9
    Kick press (right)- 10,10,8
    Press jacks- 9,11,5 + 5 modified (without sb)
    3 point abs- 5,4,4

    5 Burpees for Erin and her family

    Time for a cold refreshing shower, then shopping!!!
    Have a great day BodyRockers

  • MariaBjørgJepsen

    And of course, I can never wait until tomorrow :) My underarms are all swollen and tight at this moment, while the sweat is running from me. NICE!

    I did all presses with my 15 kilo “sandbag”.

    1) Surfer Kickout: 16-15-16.
    2) Running Man Press: 6-6-6
    3) Kick Press, Left: 17-15-15.
    4) Kick Press, Right: 15,5-15-14.
    5) Press Jacks: 22-23-25.
    6) 3 Point Ab (pull-up bar): 5-5,5-6.

    I feel amazing, THANK YOU guys!!!

    Love, Maria

    • Anonymous

      loco!:))))

    • Mary Lou

      I KNEW you wouldn’t wait Maria! It is very tempting…

    • tee

      Oh my lord, maria,  most people are getting 3′s or 4′s in the running man and you kick out 6′s with 15K!   Wowzers!

  • Mary Lou

    Wow! This Super Insane workout is on my agenda for tomorrow as I just finished Bad Girl. I don’t know if I can do straight leg lifts on the dip station yet…  Soreness in the future I foresee.

  • MariaBjørgJepsen

    Oh MY…… guys!!!! this one looks SO tough and killer! I already did my workout this morning, and my butt and thighs are really sore from yesterday’s 2 workouts. Still, I feel tempted to do it NOW… and a little scared, too :P

    • Anonymous

      no you are not!

      • MariaBjørgJepsen

        Ha ha ha, I actually was a bit, sweety :) Going well at your new job???
        Love

        • Anonymous

          yes,yes,yes…I just got home from it…I have a nice group, the ladies are total total total beginners, and they are over 50 so I have to take it easy with them, but I am doing each time something else…we did a little bit of medicine gym last time for back, today we did some pilates for abs, and I am including  each time 6 minutes of interval training…:)))
          we are just building strength…and it is important that they are aware where they are and that it is for their own good…we are just building a relationship and trust for now, but I really like it,and I think they like me…who wouldn’t….ahhahahah

          kiss

  • http://pulse.yahoo.com/_2A4774FHQRA37XNRRLYIP5NZQE KathyB

    My  shoulders were dying by the end 3 point abs! Great job Sean!
    surfer Kickout: 12.5-12-11
    Running man press: 3.5-4-4.5
    Kicpress L:13-12-12
    R:10-12-10
    press Jacks: 17-12-16
    3 point abs: 5-4.5-4

  • Ash

    This sucks. I really want to do this workout, but I am going through rehab with my leg right now.

  • http://pulse.yahoo.com/_OPA3CDTHJNXYSQH6WTHZWIQW2Y Jessica

    Super bad a**  with the monster sand bag -and the little pink water cup ;)

    Did the bad girl workout today because I didn’t see this one in time.  I look forward to trying this tomorrow!

  • Smith_jocy

    Wow I’m drinched!!  Great Workout!!  
    Surfer kick Outs : 5, 6, 7   
    Running Man Press: 1, 2, 2
    Kick Press – Left : 8, 12, 12
    Kick Press – right : 6, 12, 12
    Press Jacks : 10, 7, 5
    3 Point Abs  (used arm straps on my pull up bar) : 2, 3, 3

    Look forward to beating these numbers next time!!

  • Anonymous

    Looks like a tough workout…..

  • ۞ BodyRocker ♥ Beth ۞

    OMG shaun got crazy LMBO XD !!!
    Why does everybody tear up their shirts ?!! LOL !!!!!!!!!

    BR Beth

    • Anonymous

      men…:)))

  • Peg

    haha, “just twelve minutes” Freddy says to Sean! I like seeing even a tough guy get smoked, because every one of these workouts is KILLER for me. But I do what I can, till I can’t do anymore (and then do one more)… then I watch you guys finish the workout. It’s ok! Like Sean said, everyone starts at a different place. You do what you can, and get stronger with every workout.

    Also, I finally got my sandbag. I purchased a 50 lb. shell, and when it arrived, bought a 25 lb. bag of rice at bulk store. It fits perfectly (barely) and is PLENTY of weight for me (actually probably too much, but I’m psyched about the day it will not be enough). I’ve been having a lot of fun seeing everything I can do with it. I can’t life my arms over my head today after this workout. 

  • Peg

    haha, “just twelve minutes” Freddy says to Sean! I like seeing even a tough guy get smoked, because every one of these workouts is KILLER for me. But I do what I can, till I can’t do anymore (and then do one more)… then I watch you guys finish the workout. It’s ok! Like Sean said, everyone starts at a different place. You do what you can, and get stronger with every workout.

    Also, I finally got my sandbag. I purchased a 50 lb. shell, and when it arrived, bought a 25 lb. bag of rice at bulk store. It fits perfectly (barely) and is PLENTY of weight for me (actually probably too much, but I’m psyched about the day it will not be enough). I’ve been having a lot of fun seeing everything I can do with it. I can’t life my arms over my head today after this workout. 

  • Anonymous

    whew,
    jeez, that was hard….

    did the presses with the big ugi

    Surfer kick-outs: 11, 11, 10
    running man press: 5, 5, 4
    lunge kick-ups with press: 12, 10, 10 (L)
    R: 12, 12, 12
    press jacks: 14, 20, 22
    3 pt abs (counting 3 as one): 5, 5, 5

    feel better soon, zuzka, you’re in my burpees! :)
    5 of them, we’ll carry you,  erin! :) )))

  • Samantha R

    I hope Zuzana is better soon.

    1. Surfer Kick Out: 15, 13, 13
    2. Running Man Press: 4, 4.5, 4.5
    3. Kick Press L: 12, 9, 8
    4. Kick Press R: 11, 11, 10
    5. Press Jacks: 14, 17, 14
    6. 3 Point Abs: 4, 4, 4

    Hard but I managed to do all of it with the sandbag which weighed about 12k.

    Sx

  • Anonymous

    This was brutal. 

    I was on a businesstrip last week and didn’t have any time to workout. And there were way too many beers, burgers, pizzas and not enough sleep. So the workout today felt like a slow and painful death. But it reminded me perfectly, why I normally try to take better care of myself: So I don’t feel glued to my mat during the workout. 

    1) 8,7,4
    2) 6,5,4
    3) 8,8,8
    4) 8,7,6
    5) 23,19,10
    6) 3,2,3

    I really appreciate the afford you put into this!

  • Anonymous

    Hi there…

    my scores:

    1.surfer kick outs                13 11 11
    2.running man press             4 4 4 (5 kg ugi ball)
    3. kick press L                    10 8 11 (2 dumbbells of 3kg,last round without)
    4.kick press R                     8 9 11  (2 dumbbells of 3kg,last round without)
    5.press jacks                       17 20 21 (dumbbells)
    6.3 point abs                       4 4 4

    uh!!!!

    kisses to you all

  • Daniela(Duovka)

    Hi,done again!!yay! I want still loss some more weight and I don’t want to get bulky:)Anybody have the same problem with loss weight???Since about 6 months I can’t get lower then 61 kilograms:((I need only 3 more kilos down and will be happy,but it wouldn’t go down.I know that muscles are havier the fat but anyway……My job is physically hard and I do bodyrock 5-6 times a week,watching my diet,but everybody have a bad days:)))I measure my body fat and it shows I have got 19% bodyfat and it’s good under the results…..I know I have got a lot of muscle mass but would loss some more fat…..any advice will appreciate.thanks!!
    my todays score:
    1)13,13,11
    2)4,4,4
    3)L-11,10,11                 (13.2lbs sandbag same weight for all exercises)
    4)13,12,13
    5)12,13,11
    6)5,6,5

    Burpee for Erin!!!

    Have a nice day to All!!kiss

    • Anonymous

      Hi! Daniela, what about size? if you are ok with your size weight doesnt matter, if you still want to loose weight then, then try to do more cardio  im sure this guys have alot of cardio :) ,  maybe that’s the modification you need… try to eat more fibrer and you’ll be fine it’s only 3 kilos its not much, you can do it!! ;)

      • Daniela(Duovka)

        my size is  somewhere between 10-12,depend what piece of clothes it is:))(162cm tall)I am 12 in my shoulders,butt and thighs,but I can fit in to size 10 jeans,again depend on style:))) and I want to fit in to size 10 at least:)) so more then loss 3 kilos I would be leaner and fit into size 10 at least.thanks for support :) ))

  • Sabrina

    This is probably not the case for you but I will throw it out there just in case. Sometimes a bit of fat in the mid section or on the back of the hips is a result of hormone change. Often this is the result of the birth control pill. If you have recently started one or started a new type it could be from this. It doesnt necessarily happen right away (can take a few month then all of a sudden you find fat where u  didnt have it before). It should even out though. Cutting back on your daily calories a bit should help get rid of it faster!
    Sabs.

    • Daniela(Duovka)

      I used to take pills for about 10 years and was ok…..after quit them I started to have a hormonal problems and now to be honest….I have this fat in sections you described:((( Anybody have the same problem??anybody knows how to get hormone levels back to normal the most natural way??

      • Sabrina

        Daniela it is difficult to know what would help since hormonal problems can be a huge range of things. I am still on the pill and have huge issues with fat on my back but I cannot quit the pill yet for work reasons (I really want off it!) One of the greatest things that has helped me is drinking two tablespoons of Apple Cider Vinegar (unfiltered) every morning in a big glass of water. I also take about one tablespoon of black strap molasses during “that time of month”. It seems to help alot. My go to website for any sort of natural cures is http://www.earthclinic.com It is a wealth of information and you may find suggestions that are more helpful for you there. Let me know what works for you if anything!

        Sabs.

        • Daniela(Duovka)

          thanks…I will definitely try!!!wish you to quit them asap,they helps but everything chemical is slow destroying our body…..sure you konw that:))let you know then…thanks again

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

    Wow this one looks killer. My arms are going to be so sore!

  • lala

    where are sean’s score?
    Did zuzana design the workout? She must be full of energy and i’m going to suffer tomorrow morning.
    I’m such a masochiste.

  • Ricky 29

    probably my last vote-post. final countdown vote now or never!
    the competition ends tomorrow. vote for zuzana. you can vote once an hour
    http://www.fitnessgurls.com/gurls/physique2011/

    • Anonymous

      we are counting on you to come back with the results of the voting???

  • Anonymous

    what were your scores Sean??

    • tee

      I believe he posted them on his facebook

  • Anonymous

    So I had a much easier time working out today, my flu is almost completely gone. Only had to stop 2 times… Which when you have phlem isn’t many times to stop :D ! I love working out :D ! My scores:

    1) 9, 8, 9
    2) 3, 3, 3
    3) 9, 7, 9
    4) 9, 7, 9
    5) 10, 11, 9
    6) 4, 4, 3

  • Hazel

    @LylaCupcake:disqus, you can actually do the same thing Sean is doing by lying down on the floor and raising your legs in the exact same way as he is. One knee raise, then lower it down flat and diagonally raise it left etc etc. Probably not as effective, but workable. Or you can do a basic plank?

    • tee

      or sit on edge of a high stool, chair, kitchen counter etc and hang your legs off, lean back and then do them the same way as sean did.

  • Hazel

    Hi @28bb46bf5c066d237821feb8cbfc8be5:disqus, you can try eating maintenance calories for one week, before cutting your calories again. That should help kickstart the fat burning mode. Otherwise, you may simply have to up your exercise.

    Otherwise, you will have to take a deeper look at what you’re eating. Your body has probably adjusted to your current intake and you’ll need to switch that up.

    Personally, I’m a huge fan of carb cycling. Helps me break plateaus each time I hit one. You can give that a try. Let us know how it goes and if we can help any further, we will. :)

    • Sabrina

      Can you tell me a bit more about carb cycling? Im really curious.

      • Hazel

        Hi @SabrinaDee:disqus, carb cycling is quite fun actually. I read about it on Tom Venuto’s website, and I’ll link you below later. Basically, what it is, is that you lower your carb/calorie intake for three days or so  (depending on how much body fat you want to lose). Then on the fourth/fifth day, you raise your calorie levels and reload yourself with carbs. The basic idea is to eat at a deficit (green veggies, meats, proteins) for about three days, then on the fourth day, you can raise the calorie level slightly higher by ingesting more carbs, which would include your oatmeal, brown rice, pizza etc etc. A controlled “cheat day”, if you will.

        You can read more about what carb cycling can and cannot do here: http://www.burnthefat.com/carb_cycling_for_fat_loss.html

        Love Tom Venuto. Aside from Zuzka and Freddy, this guy has been one of my biggest motivators.

      • Hazel

        Hi @SabrinaDee:disqus, carb cycling is quite fun actually. I read about it on Tom Venuto’s website, and I’ll link you below later. Basically, what it is, is that you lower your carb/calorie intake for three days or so  (depending on how much body fat you want to lose). Then on the fourth/fifth day, you raise your calorie levels and reload yourself with carbs. The basic idea is to eat at a deficit (green veggies, meats, proteins) for about three days, then on the fourth day, you can raise the calorie level slightly higher by ingesting more carbs, which would include your oatmeal, brown rice, pizza etc etc. A controlled “cheat day”, if you will.

        You can read more about what carb cycling can and cannot do here: http://www.burnthefat.com/carb_cycling_for_fat_loss.html

        Love Tom Venuto. Aside from Zuzka and Freddy, this guy has been one of my biggest motivators.

      • Hazel

        Hi @SabrinaDee:disqus, carb cycling is quite fun actually. I read about it on Tom Venuto’s website, and I’ll link you below later. Basically, what it is, is that you lower your carb/calorie intake for three days or so  (depending on how much body fat you want to lose). Then on the fourth/fifth day, you raise your calorie levels and reload yourself with carbs. The basic idea is to eat at a deficit (green veggies, meats, proteins) for about three days, then on the fourth day, you can raise the calorie level slightly higher by ingesting more carbs, which would include your oatmeal, brown rice, pizza etc etc. A controlled “cheat day”, if you will.

        You can read more about what carb cycling can and cannot do here: http://www.burnthefat.com/carb_cycling_for_fat_loss.html

        Love Tom Venuto. Aside from Zuzka and Freddy, this guy has been one of my biggest motivators.

      • http://www.twitter.com/NightShayde Hazel

        @SabrinaDee:disqus , here’s another link thats more detailed for you to read up on how to correctly carb cycle. http://www.bodybuilding.com/fun/par30.htm

        I followed this formula. Monday would be a no carb day, Tuesday would be a low, Wednesday would be a no and Thursday would a high carb day. Then you repeat the cycle again. No-low-no-high. But you can easily modify this to fit your daily activities.

        I eat only four meals a day, so on a low carb day, one of my meals has a carb of my choice, be it pasta or oatmeal, or brown rice with curry, whatever I want. On a high carb day, I’d get three out of four meals with carbs of my choice.

        Fruit and green/cruciferous/fibrous veggies dont count as carbs btw, but I keep the fruit to once a day, as a snack. Hope this helps. If you need anything more, let me know. I’m on twitter at twitter.com/NightShayde. :)

        • Sabrina

          Thank you sooo much! I am still looking for a diet approach that works for me. I am not really fat nor do I need to lose that much weight (maybe a pound or two), but I want something that leaves me feeling satisfied and keeps my weight stable as I bodyrock. Im on my way to check this one out.
          Sabs.

          • Hazel

            @SabrinaDee:disqus: Not a problem. Let me know if I can help! :)

  • Anonymous

    You know the Ugi would be good for the presses for intermediate body rockers :D !

    • Anonymous

      I took you advice!

  • Vala

    Hey Jane,
    you could do this: Lie down on the floor and do Floor Wipers combined with Leg Lift. You can hold on to a broom stick above your head. Then you raise both of your legs and move them towards your left side, back to the starting position, up to the right side, back to teh starting position, up in the middle and so on…
    If this is too hard you can do Side-V-Lifts and Lying Leg Raise. If the Side-V-Lift is too hard do a Side Crunch.
    Hope this helps :)

  • Anonymous

    This looks scary, but awesome.  I can’t wait!

  • Anonymous

    Water & stretching.  I have been known to roll a rolling pin over my sore quads (easier than rolling on the ground with my foam roller…which also works).

  • Christine McG

    That tank top needed to go anyway. It was either too small or a women’s style. Macho Man Randy Savage, FTW!

  • Anonymous

    yes it is :)

    • Daniela(Duovka)

      I like it too,but my doesn’t have that ;( is that some new one?

      • Anonymous

        Yes, it’s a new version. It has more options than the older one, but the beeps are not as loud.

      • Anonymous

        Yes, it is called Gymboss Max. You can find it on their website http://www.gymboss.com/buy-interval-timer.php
        It costs a bit more than regular Gymboss. It is 29.95$.. :)

        • CoachChrissy

          Santa must know about this!  I’ll be sure to let him know I want one in MY stocking this year!!

      • Indiraindii

        Yoy can go on goole and search TABATA tiemer online …I use that too…you can make your own pg…I first saw it on this site at a comment….someonegave me this link…   http://www.beach-fitness.com/tabata/  so now I`m giving it to you…This can help you if you work at home…or if you have a laptop to take it with you…try it…you won`t regret it.. 

  • Newbodyrocka

    This just kicked my ass! Thanks Sean, maybe post an alternative for the dip station next time? I don’t have it yet!

    • Peg

      You may not know it, but there has been lots of discussion on the site about alternatives… you can use two chairs turned back to back, for example. Some people even build their own home made dip stations. 

    • Peg

      You may not know it, but there has been lots of discussion on the site about alternatives… you can use two chairs turned back to back, for example. Some people even build their own home made dip stations. 

  • Gogo

    That was AWESOME!!! 

  • Bodyrocker_Audra

    I gotta date with this workout on Friday morning. Til then, Tear it up Bodyrocker’s!

  • Anonymous

    It is still very early here….couldn’t sleep. But I see it is going to be a awesome workout today….love the shirt ripping Sean….Ha ha so funny.

  • Gerrilee Schafer

    the scary part is that I knew the reference before you finished…who else has a hubby that used to/still does watch wrestling?   hahahahaha LOL

    got the last 2 routines to do first…will post in three days

    Rock On Dudes and Dudettes

  • Anonymous

    Oh, brotherly love…

    For those of you who DON’T watch the modifications and such, you’ll want to do so with this video.
    Orrrrr just skip to 10 min 40 sec.

  • Nicole Tmy

    this work out makes me want to cry just looking at it…. hmmph :( oh well wish me luck thats what i’m up for today!

  • Nicole Tmy

    this work out makes me want to cry just looking at it…. hmmph :( oh well wish me luck thats what i’m up for today!

  • tee

    Sean, you are so funny,  that’s not what I thought you were about to do!  ha ha!

    I think I’ll use dumbbells rather than my “sandbag”  as it is not quite as stable as yours!  When I try to press overhead it ends up in my face or resting on my head! lol

    Looks brutal! 

    Hope you are feeling better Zuzka!

    • KIMBERLAKE93

      OMG…my homemade sandbag does the EXACT same, I actually look rediculous!!  LOL!  Dumbbells it is…good call !  :)

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

      I do the same, my sandbag is actually a books bag haha and not very safe for some of the exercises because it’s so unstable and wobbly… Have to keep it safe first… 

  • Anonymous

    wow….I feel intimidated. I will do it without weights :) .
     Great job, Sean ! I really like your workouts :) and the whole brotherly dynamic between you and Freddy. So cute !:)

  • Anonymous

    This one looks so exciting! Cant wait to try it tomorrow, and sean really shocked me at the end haha hilarious! 

  • Anonymous

    Sean is hilarious. I did the ‘Abs now’ workout today (timezone issues, ha!) and I’m looking forward to doing this one tomorrow. I’m starting to judge how good a workout is by how much sweat drips into my eyes by the end, and by the looks of sweaty Sean, this one wont dissappoint!

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

    OH MY GOSH!!! I just watched a little and this one looks scary!  Lots of presses.  Ouch! 

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

    Aaaaggghh!! I got all prepped for Death to Fat, so I’ll do that and do this tomorrow.  Looking forward to it! <3  Feel better, Zuzka!

  • http://pulse.yahoo.com/_LQ7O6V3ZORXARZMXHXMIGWYIZQ Martina

    Hey Sean, thanks for being our fearless leader!

  • Micha79

    This looks AWESOME!!!!!

  • Hazel

    Three words. Prepare.For.Death.