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).

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 :)

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/

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

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!

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! :))))

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. 

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.

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?

 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!  :)

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

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. 

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

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

Sean is such a natural on cam! :D

It looks magic :P

Hi shaun,

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

Thanks,

BR Beth

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

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

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!

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.

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

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!

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

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?
 

This is what I do to :D

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

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

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

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. :)

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

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.

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. 

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 

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

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

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!

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!

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