Nov 21 2011

Hot Body On Me Workout and BodyRocker Kyla

Posted by Frederick | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Today we welcome BodyRocker Kyla to our community to lead a workout. Kyla is a personal trainer from British Columbia with years of experience and her own thriving business. She has been BodyRocking with us for over a year now, and we are very happy to have her here to help us kick it up a level. Kyla will be leading workouts along with Jess and Sean over the next month or so :) Please join, Z, Sean and myself in making her feel welcome to our community!

Enjoy your training!
Freddy, Zuzana & Sean

P.S.

Zuzana here :) I will have more recipes for you guys this week so please check back for that :)

Workout Breakdown

Time: 12minWorkout Type: Interval trainingExercises: 4
  • Speed Skater Squats50sec.interval
  • Reverse 1 Leg Push Up50sec.interval
  • 3Pike Press & 5 Ski Jumps50sec.interval
  • Ugi Star Plank50sec.interval

Get your gear for this workout here:

Instructions:

Set your Interval Timer for 12 rounds of 10/50 seconds intervals. There is a circuit of 4 exercises that you will go through 3 times in a row and your goal is to complete as many reps as possible during each 50 second interval. The 10 second rest interval is just enough to write down your reps.

Kyla’s Scores:

1. Speed Skater Squats with the Sandbag – 33, 28, 27

2. Reverse 1 Leg Pull up with the Dip station – 25, 18, 15

3. 3 Pike Presses and 5 Ski Jumps over the sandbag – 3.5, 3.5, 3

4. Ugi Star Planks – 11, 11, 10

One more Burpee for Erin! Here is her recent video from the hospital.



Around The Web
  • ZoeRocker

    ERIN!!! Youare so brave and beautiful. I just did 5 burpees for you!!! Get better! I can’t wait to see you host a workout!

    • ZoeRocker

      Also, Kyla you were great! I’m so stoked to do this workout tomorrow for my BODYROCKING ANNIVERSARY!!!!!!!!!

  • Anonymous

    hey kyla–what weight is your sandbag at? and you are amazingly adorable! It was great watching you push so hard! I cant wait to try this one tomorrow and to see you on more workouts! :) 

  • Vivi

    I really really enjoy to see you Kyla. Your smile, your agility, remember us Zuzka I find !
    I couldn’t do this one today (gym today) but it seems very great !!! <3

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

    Erin! You look amazing girl! I hope you start feeling better in the next few days to come! GO YOU!

    I was JUST about to do the You da One workout, since I missed it, but I’ll do the new one instead!!

    Speed skater squats: 24, 27, 25
    Reverse 1 leg push up: 14, 15, 15
    3 pike presses/5ski jumps: 3.3, 4, 4
    Star planks: 8, 15, 16

    Today is day 2/35! Gonna make this count! :) Oh wow. I can’t remember the last time I pushed that hard! I feel great! cool down and shower now! Thank you, Kyla! that was brutal! :D Thank you too, Sean, Freddy and Zuzka! :D

    • http://ofdreamsandseams.blogspot.com/ Katja

      Thank you for posting your scores! Everyone seems to forget about that over all the discussions… ;-) After all, working out is what we are here for, right? Anyway, I’m glad you posted, since Kyla’s scores for the skater are crazy fast! However – I did really low squats… But how did she do so many reverse push ups?!?! WOW! And your scores are great, too!

      Skater Squats: 19 16 17
      Reverse Push ups: 12 11 10
      Pike Press and Jumps: 3 3,5 3,5
      Star planks: 11 9 10

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

        She’s just super buff I guess! I bet Zuzka’s scores would have been like that too! HEY ZUZKA! WHAT WERE YOUR SCORES FOR THIS ONE!!! :D Miss you, lady!

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

        She’s just super buff I guess! I bet Zuzka’s scores would have been like that too! HEY ZUZKA! WHAT WERE YOUR SCORES FOR THIS ONE!!! :D Miss you, lady!

  • Vivi

    Erin each time I do my workouts I think to you, to your shape. I did my Erin’s burpee, but for me all my workouts are for you.
    I really hope you feel better, you seem tired on this video….
    Thnaks to share your fight with us. Much love to you and your family <3 <3 <3

    No time for a workout this morning, but 5 burpees for you at least !!!!

  • midimidi

    great job Kyla! loved it! your form is great and you are fun to watch.

  • Daphers

    I liked Kyla. She has good energy.  And…. well.. she reminds me of Zuzanna.. so.. that’s a good thing. 

  • http://www.facebook.com/profile.php?id=100000467242788 Bailey Runzer

    Hey Kyla,
    You did such a great job, you pushed threw the whole workout right to the end way to go, you made this workout look like so much fun, i cannot wait to complete it tomorrow. I was wondering if you would have you own page where everyone can find out more about your background like jess did, i would enjoy that. i was also wondering  if we would be seeing you in any other up coming bodyrocking videos?
    Fellow body rocker bailey <3

    • tee

      I think sean said that they are doing 1000 reps workout with kyla tomorrow, on his facebook page?

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

    Erin is my HERO! She manages to stay positive throughout this whole ordeal AND manages to stay in shape even though she’s sick. NOBODY has an excuse now! Lol

  • Rosez27

    Wow…love it….Kyla is awesome! Nice job and you looked awesome doing it!

  • Alina

    Dear Erin!

    Thank you so much for the update and for being such a strong, positive and beautiful person.

    With love, Alina.

  • Pamela

    I really like Kyla… A lot…. Like…. she reminds me of Zuzana ;_;

    • Tash

      Agreed!!!  Still miss Zu, but Kyla killed it.  Awesome job!

    • Mmghia

      Is it just me? Besides the dark hair I don’t think they look alike at all!

  • Pamela

    I feel the same but I was too shy to say it… I like Jess but Kyla has that true bodyrocker swag eh?

    • Lila Alejandra ♥

      Why would you be shy?

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

    Also: Kyla’s gotta be on crack cuz that’s nuts! crazy fast! Lol. I like her. :) 
    Anddd…what the heck, I finally get a dip station, can barely manage to do 5 reverse pushups, and now you guys want me to put a leg up while i do it too? madness!

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

    Also: Kyla’s gotta be on crack cuz that’s nuts! crazy fast! Lol. I like her. :) 
    Anddd…what the heck, I finally get a dip station, can barely manage to do 5 reverse pushups, and now you guys want me to put a leg up while i do it too? madness!

  • midimidi

    erin i will be praying for you sweetie!  my last yoga class on saturday was dedicated to you.  you were the person who came to my mind when we sealed our intention for the class.   I will be doing my kick cancer’s ass burpees for you.  get well I am waiting to see your scores on here soon!

  • midimidi

    erin i will be praying for you sweetie!  my last yoga class on saturday was dedicated to you.  you were the person who came to my mind when we sealed our intention for the class.   I will be doing my kick cancer’s ass burpees for you.  get well I am waiting to see your scores on here soon!

  • http://twitter.com/nevaehlitebrite BRITNEY BLAZAK

    Shes cute!!! Welcome :) Cant wait to do this one!!

  • http://twitter.com/nevaehlitebrite BRITNEY BLAZAK

    Shes cute!!! Welcome :) Cant wait to do this one!!

  • midimidi

    i need some yellow shoes to put bounce in my ninjas!

  • Hazel

    Erin, you are in my thoughts everyday and I will do two extra burpees for you. Kyla, you are amazing! Love today’s workout! :)

  • Mmghia

    It would be nice to see some Exercise Challenges every once in a while.

  • Elle

    Kyla was great! However, the shoe fanatic in me was so fixated on those kick-ass yellow sneaks!!!!

  • Anonymous

    Hi Erin, 

    You will put the weight back on and you will get better!

    –Chris

  • Anonymous

    Awesome workout guys! I like Kyla very much, she has great camera presence and seems very sweet. Though I kinda like seeing Zuzka in the tutorial part, but eh.. I look forward to her recipes.. :) Doing this one today, and let you know my scores, if I’m still alive by the time I finish. :)

  • Anonymous

    Me Like!!!!

  • lala

    crazy how she looks like zuzana.

  • tee

    ouch!  that was kind of mean!  why did 15 people like this?  It’s nice that you like kyla but you put jess down.:(

    kind of like if I said I really like Pamela!  I like her MUCH more than I like Mmalkasi.

    Oh well, I like you Jess!  and I’ll probably like Kyla too if I could get the video to work! lol

    • Lila Alejandra ♥

      That´s exaclty what I want to know, how come 15 people liked this? That was utterly and completely rude. Don´t mind Mmalkasi Jess, we like you as well and I´m so happry to have different bodyrockers hosting so we have variety. Then you all 3 can compete and share your scores. I loved this workout, the intensity of these new workouts make me feel like a beginner again lol. Thanks guys keep it up!!

      • Pamela

        She’s rude for stating an opinion? Yeah she likes Kyla better than Jess, she’s being honest. And people wonder why no one’s ever honest these days, because the unpopular opinion gets undeserved grief. Let her like Kyla better! It’s not a big deal. Everyone knows Jess isn’t as experienced, so what? Jess is going to GAIN experience! But people still have the freedom to think or like what they want! She didn’t say anything bad about Jess, she’s stating what she likes about Kyla. I don’t see anything rude about this comment at all. She’s respectively stating her opinion. 

        I like both Jess and Kyla! But in all honesty, Jess has that energy– but that doesn’t mean Jess won’t gain it too. Nobody saying anything rude or bad about Jess.

        • Lila Alejandra ♥

          I understand what she is saying Pamela and you are right about people expressing what they want. I am not against that at all, but first of all there are ways of saying what you want with out hurting someone´s feelings like saying “Kyla should do the workouts from now on” . That seems to express setting  Jess aside just because she has no experience or saying she is not good enough. Second the reason for brigning other bodyrockers is to have a participating community and to be supportive to each other. That is why I´m saying it´s rude. I bet a lot of bodyrockers won´t feel comfortable hosting the site with those types of comments.  You yourself said you were shy to express the same as Mmalkasi because you knew you could hurt Jess´s feelings. So yes, totally express yourselves but in a polite manner, that is all. Most of know how to be honest in a nice, polite way. Good day to you all, greetings from Mexico!!
            

    • tee

      Oh my goodness! I didn’t mean to start a whole argument here, maybe mmalkasi didn’t mean to insult jess in her enthusiasm for kyla,  that’s all I was trying to say!

      but I’m sad to see the 92 people who liked the comment, why? hpoefully they just liked the line about zuzana!

      • tee

        oops hopefully!

  • tee

    ouch!  that was kind of mean!  why did 15 people like this?  It’s nice that you like kyla but you put jess down.:(

    kind of like if I said I really like Pamela!  I like her MUCH more than I like Mmalkasi.

    Oh well, I like you Jess!  and I’ll probably like Kyla too if I could get the video to work! lol

  • Ricky 29

    I like Jess, I think Sean is a great Bodyrock Host and Kyla seems to be a sweet girl. I embrace the idea of different BodyrockHosts. But the longer you are doing this the more I miss Zuzana! Zuzana plus different hosts would be nice for we can’t have Zuzka as the only host. And now she is not even explaining the workouts anymore. that just doesn’t feel right.

    • Lila Alejandra ♥

      I new this was going to happen, Zuzana at the end was going to disappear and that makes me sad and I miss her as well. But I keep bodyrocking, there is not much we can do but be positive and supportive. I also suggested Zuzanita doing some videos from time to time, but I guess not :( Keep up the good spirit! It all be good.

    • Anonymous

       My understanding was that Zuzana would STILL do workout videos. But it doesn’t look like that. I too like the new bodyrocker hosts, but I would really like to see Zuzana working out as well.
      I was just browsing through the old workouts yesterday and the website crashed :D. And I was thinking that it’s about time she should make a video. Last one that she was in, I think it was sometimes in September.

  • GoustiFruit

    Nice Kyla ! But you shouldn’t be lying on the floor when it’s done ;-)
    I liked the “this is a killer” just before grabbing the handle of the dip station, made me laugh :-)

    But most importantly: what does the tattoo say ???

  • Donna

    Kyla did an awesome job!! Very close to Zuzana. Her explanation was done very well, and she pushed pretty hard!  .. and she kinda looks like Zuzana which is kinda weird but cool!

    Welcome board Kyla!!

  • Donna

    Kyla did an awesome job!! Very close to Zuzana. Her explanation was done very well, and she pushed pretty hard!  .. and she kinda looks like Zuzana which is kinda weird but cool!

    Welcome board Kyla!!

  • Muriel

    I really disliked your comment… What a community spirit you have… I would rather NOT know.
    And I really can`t understand all of you just pushing “like”.
    This is easy to click on, but how easy is it to do workout videos with no experience in front of camera and with rather foreign people around you???

  • Anonymous

    Nice to meet new bodyrock hosts, but as most of others I miss Zuzana )
    It would be great if Zuzana could also be in workout videos from time to time.

    Also I miss longer workouts – 12-minutes are great when you have no time, but when I can spend more time for working out, I do this. So currently I do older routins more often than new. It would be great to see some “many reps” workouts here too.

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

      you can easily make the workouts longer by repeating the rounds some more times (if you feel up to), or by adding some new  exercises (I often do this). Just be creative, there are many alternatives!

    • Jane

      for the short 12min workouts….i do them 2 or maybe 3 times

  • Renee Jt

    really enjoyed this routine and the conversation afterward

  • Pavlina

    Kyla, after the workout I wanted to shout ‘Get up, get up!’ when I saw you laying like this on the floor! :) Mind you, it’s better for the heart if you don’t suddenly stop moving after such intense workout.

    Anyway, you’re great!

  • Samantha R

    So lovely to see you Erin..big hugs to you and your family.

    Kyla was fab!  

    1. 12k SB Speed Skater Squats: 32, 31, 30
    2. Rev 1 Leg Push Up: 24, 21, 19
    3. 3 Pike Press & 5 Ski Jumps: 4.5, 5, 5
    4. Ugi Star Plank: 19, 17, 15

    Loved it thank you all.  Sx

  • Renee Jt

    Erin you are beautiful. Hoping and praying for you to get over this very soon, it’s been long enough.  I’ve had lymphoma myself from March until July and am now in remission. Keep positive.
    Renee

  • KIMBERLAKE93

    Erin, great to see you!!  Sending you lots of luv and healthy vibes!  Thinking of you and your fam!
    Zuz, can’t wait for more recipes!!
    Kyla, you are amazing!!!  Luv’d watching you in this video, WELCOME!!  I hope to see more of you!!  Your approach is so professional and confident, it’s refreshing.  For me personally, I needed to see something like that!!  Thanks for the msg yesterday, I liked the tats on your back as well!  How many w.o’s are you doing in total? 
    I’m really getting use to the new BODYROCK and it’s positive messages!  Thanks guys!!  I’m attempting this one now…..can’t wait!!!

    • KIMBERLAKE93

      WOW….that was tough!!!  I feel sooooo great though!!  Thanks Y’all!

      5 daily Burpees!

      Speed Skater Squats w SB= 30/ 22/ 20
      Reverse 1 leg Pull Up= 22/ 18/ 18
      3 Pike Press & 5 Ski Jumps over SB= 4/ 3.5/ 3.5
      Ugi Star Planks= 14/ 14/ 16

      I feel awesome…..now off to do some cardio!
      Have a fantastic day BR’ers!!

      CHEERS!  :)

  • Pstania

    Hi to you all
    Thank you for this workout. Kaly you did good I think many of bodyrokers like you becouse you are looking kind of like Zuzka and you look very comfortable front of the camera.But it das not mean you Jess are not good but becouse you be the first person insteat of Zuzana that was shock for lot of as don’t take all that to personally some people can be very mean.
    My score:1)27,23,25,-14kg
                   2)19,16,16 I try keep my leg bend but not to mach so it was little bit harder
                   3)41/2,4,41/2
                   4)11(6xon ball it home made and is to small to do this)11,13
    ONE BURPEE FOR ERIN TAKE CARE AND BE POSITIVE AS YOU ARE.=)

  • Annebel Wind

    Hi guys,

     I will do the workout this afternoon or in the evening. I Only wanted to let you know that I like the workouts being done by hosts.. And Kyla, you did great..
    I only wanted to say that it would be nice to see some bodyrockers who are not this advanced jet.. Because that would make me feel more like a real bodyrocker.. Because up till now you all look soooo toned and ripped of fat.. And I am far from that.. Still have much more fat than all of you guys and have a bigger built.. So would be nice to see some less skinny bodyrockers showing there skills.. Absolutely now avance to kyla and Tess, they are soo great and beautiful.. It just would be nice to less advanced bodyrockers like myself.. Thanx guys.. Your the best..

  • Anonymous

    wow! this one was really hard…!!

    scores:
    Speed skater:  31, 22, 23
    reverse one-legged push-up:  20, 17, 16
    3 pike press + 5 ski jumps: 4, 3.5, 4
    ugi star plank:  16, 17, 19

    i thought the ski jumps and speed skaters were super-hard, probably much harder after doing those 450 side jump lunges yesterday (my poor bum!) :P

    thanks, guys! waiting for your recipes, zuzka!!

    • Anonymous

      ’cause i loved, loved those savory cookies!
      more with ginger, please!

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

    For those who where excited about the shoes..They are from brand ”Asics”.

  • Anonymous

    great work Kyla!

    keep your spirit up Erin, in nowtime you will be on the way to full recovery – sending you lots of positive energy!

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

     I miss skipping too!

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

    I really enjoyed watching this video. Thumbs up for Kyla!

  • Tammy77

    LOVE, LOVE, LOVE BODYROCKER KYLA!!!!!!

    You did an UH-MA-ZING job!!! keep it up, I can’t wait to see what’s next!!

    GO TEAM CANADA!!
    Tammy

  • Tammy77

    Erin, I just want you to know that I’m praying for you and your family.

    Best wishes for a speedy recovery and best of luck on this new part of your journey…god speed,
    Tammy

  • Katie

    Kyla did an amazing job with this workout, it’s true. However, keep in mind that she’s a professional trainer and leads workouts with people for a living. She has that experience of working out in front of others and guiding people through the exercises. Jess will improve with experience in front of the camera and will soon become as comfortable as Kyla and Zuzana.

    If you need further proof of watching someone improve on camera, go back and watch Zuzka’s first videos and then watch the ones she does now- Notice some changes in presentation and demeanor? Did she seem to grow in confidence with the more videos she created? Of course she did. :) And Jess will too, give her some time. 

    Go Jess, Kyla, Zuzana, Sean and Freddy! 

    • Lila Alejandra ♥

      Totally right!!

    • Anonymous

      I agree completely!

  • Cindy

    Great workout! I  will do it today. She really looks like Zuzana. Welcome Kyla!

  • Anonymous

    So I am just curious, Kyla did 2 pike pushups and then did the jump… I am wondering how our scores will turn out doing 3 pikes? lol I am just trying to figure out if it matters if we only do 2 or if we have to do 3?
    Thanks :D

  • Anonymous

    So I am just curious, Kyla did 2 pike pushups and then did the jump… I am wondering how our scores will turn out doing 3 pikes? lol I am just trying to figure out if it matters if we only do 2 or if we have to do 3?
    Thanks :D

  • kat

    Hello Kyla Welcome!  Your very inspirational just like Zuzka, so thanks for that!  This workout looks Amazing going to give this a try this morning.  Will post my scores afterwards.
    Bodyrocker Erin your in my thoughts and prayers as you continue to heal and get better!! 

    • kat

      SB speed skater squats 30 30 28
      reverse 1 leg PU 20 20 20
      3 pike press 5 ski jumps 4 5 4.5
      UGI star planks 16 20 17
      also
      5 healing Burpees for Bodyrocker Erin
      50 Crunches
      20 Broomstick ab exercises
      30 Bridges
      20 knee raises on dip station
      20 get ups
      500 high knees no rope :)
      thanks for the Amazing workout!!

  • kat

    Hello Kyla Welcome!  Your very inspirational just like Zuzka, so thanks for that!  This workout looks Amazing going to give this a try this morning.  Will post my scores afterwards.
    Bodyrocker Erin your in my thoughts and prayers as you continue to heal and get better!! 

  • GoustiFruit

    I’ve been feeling kind of weak since about one week, I’ll see tomorrow if I’m still the same in case I will take a couple days off :-

    Today’s scores…
    Speed Skater Squat: 30 – 30 – 29
    Reverse 1 Leg PU: 27 – 25 – 22
    3 Pike Press & 5 Ski Jumps: 4 – 4 – 3+(3PP+1SJ)
    Ugi Star Plank: ? (lost count) – 37 – 36 (counting center + side as one, and center + forward as one)

    Really harder than it looks like: if you’re going to do it, be ready to have your heart pumped !
    (And I’m curious about Sean scores, I think it’s the kind of workout where it must be hard for him !)

  • Tbone

    I like Kyla. 

  • Tbone

     I think the personal training experience lends to Kyla’s appeal. She has a feeling of empathy about her that’s nice. Of course she could be tricking us, but I think that’s the “presence” people are talking about. It makes you want to have her for your trainer.

  • http://www.facebook.com/Zealot70 Zealot Protoss

    Did 2 more rounds. My score:
    1) 21, 21, 21, 20, 15
    2) 23, 23, 20, 20, 17
    3) 4, 3, 3, 3, 3
    4) 17, 14, 13, 12, 12

  • Anonymous

    I did two rounds of thi s wo (so 8 minutes) after a modified time challange from todays’ Smokinn hot body wo, which took me 4 minutes. So all together still 12 miutes of sweat. :)

    1) 26, 24
    2) 14, 16
    3) 3,3
    4) 23, 28

  • Anonymous

    Kyla you are great!!!! 
    Speed skater 23,20,18Reverse one-legged push-up (On the side of my garden tub :) ) 19,20,193 pike press + 5 ski jumps 4,4,4Star plank 12,18,20 ( I really had to push for that last 20)

    I REALLY want a Bodyrock t-shirt! Are you guys still planning on making them?

  • http://pulse.yahoo.com/_M37DKFOW6UFPJTI4DX4TRDAF3U Vanessa

    I really enjoy watching the new hosts, I like seeing the corrections and/or encouragement like “get your leg up”… I’m here doing this myself and tend to cheat a little… was nice to see someone kicking butt ;)

    You did a great job! I’m tatted up so it’s nice to see some ink – would love to know what your tat says?

    Erin, I’m keeping you and your family in my thoughts. I can’t imagine what you’re going through. My heart breaks every time I see a video! I have kids and that’s my biggest fear. You are so strong and brave and I your kids are lucky to have such a role model in their life. Keep on fighting, Erin you’re doing great!!! (((((hugs)))))

  • BodyRocker Angela :)

    My scores:
    speed skater squats: 27 22 21
    reverse 1 leg push up 25 20 15
    3 pike presses and 5 ski jumps 4 3.5 3.5
    ugi star planks 18 18 17

    I like Sean, Jess and Kyla!!!!

    I do miss Zuz though and I wish she’d still do a workout every now and then.

    <3 ya Zuzka!

  • Andy

    Good Job Kyla! It was great that you that you went through how to do each exercise too.

  • Samanthina

    Hi,guys, today i’m so late with the comment ,i did this workout 1 hour ago,here are my reps:

    Speed skater squats-25 25 25
    Reverse 1 leg pull up-20 23 24(these were hard)
    3 Pike presses 5 ski jumps-2 3 4
    Ugi star planks(i did this no ugi or other ball)-10 14 14
    +  a healing burpee for Erin, this wonderful community and the people i love:)

    Thanks a lot,guys! :)
    Good night!

  • Svenja R.

    Kyla you’re so beautiful! :o …and you did a great job =)
    what’s the tattoo on your side saying?

    and Erin I hope that everything works well for you!

  • Backtomobay

    Hi!  If it isn’t a heavy leg day, I do my skipping with high knees.  Love the skipping – it really helped change the shape of my body.

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

    AWESOME WORKOUT!!!
    Full of unwanted emotions I wanted to tough myself up by a workout, while the source of my emotions went to a gym with a friend :D
    Awesome workout, thank you guys, Kyla, you are so great :)))
    Lately I felt like I lacked interest in Bodyrocking and I though it was all because Zuzana was less and less participating in videos, which still sucks, but I guess I just needed a kick like I got today. :) Looking forward to see more from Kyla, Sean and Jess, plus more recipes and happy videos by Zuzka and more brutus pushing by Freddy :))) You guys make such a great team, I am proud to be a small part of it :) 
    Wow, this workout was really great :D
    my score:
    1) Speed Skater Squat: 30-22-22 (9kg sandbag)
    2) One Leg Reverse Pushup: 19-16-15
    3) 3 Pike Press + 5 Ski Jumps: 3,5-3-3
    4) Sandbag Plank Star: 12-12-14 (counted each split jump as one rep, so every 2 jumps = one rep)

    Feels so great and I feel that my head is cleared again… :) Next week I have an evening shift at work (yay!) so I will be able to do my workouts in the morning again!!! I can’t wait!!! :))) See you soon guys, thanks for an energy and brain boost!!! :)

  • ۞ BodyRocker ♥ Beth ۞

    Hi guys

    Can someone help me please..
    I don’t feel energized enough for my WOs & I notice Im giving up doing them :(
    Please help me Im really tired… Here’s my daily meal plan:

    7am- 1/2S (=scoop) Whey protein, 1Tbs ground flaxseed, 40g (=27Carbs) Oats, & maybe a piece of fruit (like 10Carbs or so)
    10am- 200ml 0% (fat-free) plain yogurt, 1/2S (=scoop) Whey, Piece (15Carbs) of fruit
    1pm- 100g chicken/turkey breast, 1Tbs Olive Oil, 1 apple (24Carbs)
    4pm- 1 whole egg+egg whites or white fish fillet,1Ts Olive Oil, & maybe a portion of carb (like quinoa) if needed
    6pm- BR.TV Workout (Which I typically skip… :{{{)
    7pm- PWO-shake: 1S Whey,1Tbs Chia seeds
    8-9pm- PWO-meal: 15C (=carbs) Quinoa/Brown Rice/Yam(=sweet potato)/Wild rice,100g salmon/Tilapia/other fish,1Tbs olive oil.

    (I eat how much veggies I need/want)

    I know I need the energy for the WO but I just DON’T HAVE ANY !!! :::(((
    What is wrong with me??? Why Im feeling so sleepy at WO time… ::((( I want to feel energized & I DO have the passion to do it… but I just CAN’T… What could be wrong???!!!

    thanks for any of your help/comments/replies…

    <3 BR Beth

    • http://www.janetspreiter.com Janet

      Maybe make sure you are getting enough iron…usually a thing for women to watch.  That alone will really fatigue you.
      If you are good there then maybe up the complex carbs a little.

      Just a guess, of course?  Could be so many things but these two strike me as a simple thing to check.

      • ۞ BodyRocker ♥ Beth ۞

        I try to include green somothies as often as possible but it doesn’t seems to energize me much. Maybe I still haven’t ate enough carbs… I’ll have to try out tommorow :/

  • BodyRocker Peta

    this is crazy… I thought bockrock.tv was all about positive energy. I see we have some haters in the community, but we all forgive you though. Don’t worry, you will grow up in time.

  • http://twitter.com/karmalaluna Arika

    Wow I haven’t been here  in forever (because of tendinitis.Boo.) and I see a lot has changed around here! ;) I love the changes and the new trainers though. The workouts look as bad-ass as ever. I cannot wait to do this workout later! I am literally shaking with excitement to get back to working out!!!!

    • BodyRocker_Bonnie

      Yay, Arika’s back! :)

  • Anonymous

    Kyla well done!! You are all amazing people. Thank you for being so loving to help other people. You are all in my heart. I love people pushing themselves. Change is good. We think change is bad because we humans are scared for the unknowing. I love Zuzana she is my inspiration. But I love it too to see other Bodyrockers too. The only thing I want is for Zuzana, Freddy, Sean, Jess and Kyla is for them to have a happy and joyfull life. And thank you for sharing the key to a healthy lifestyle. People should stop being negative. Bodyrock.tv is a positive loving place with people who have big dreams – where we believe in. Together we are strong! BODYROCKERS FOR LIFE!!! Zuzana enjoy your time with your friends. I love loved the cooking video. It´s good to see you smile and laugh. Love you!!

  • Daniela(Duovka)

    Hi guys,
    when I watched todays workout I had to  finish this workout now:)))I enjoyed it a lot!!Can’t wait for another!!!
    Ugi star plank is awesome:))I have done 100 reps of Abs by Kyla:))nice one guys!!!Can’t wait for another workout!!Zuzka’s recipes:))
    Erin I pray for you and do Burpee every day:))Hope you will feel better soon:)))your bike is waiting:)))
    my score:1)32,32,30
                   2)27,22,22
                   3)3.5,4,4
                   4)18,21,21
    Have a nice day!!kisses

  • Anonymous

    I do miss Zuzana (she inspired me brought me to BodyRock) but I can’t complain. I love that this site exists instead of me paying for P90X or Insanity. This is free! It’s like getting a free trainer! And just wait till the community features open up. BodyRock has changed my life and even become a part of my marriage! 

  • http://www.janetspreiter.com Janet

    First off, Erin, you hang tough now!  This is like the last lap of a race, so just dig deep and tough it out and give it all you got.  You are being so strong I don’t know what to say.  Just keep visualizing yourself as perfectly healthy again!  So gnarly!!  I really admire your strong spirit.  You are doing the hardest body-mind-spirit workout of all of us!  I dedicated this whole workout to you…a single burpee seemed too small for what you are going through right now!
    Warm up: 55 minute cross country dirt-river-trail-knee high grass running exploration trying to find new trails. Not highly successful.  Finished with 5 pull ups.35.5 lb sandbag, custom broomstick on two barstools “dip station”, and today’s Ugi was an 8 inch stair with a yoga mat for cushioning.  skater: 36-32-28r pull up: 27-24-20pike/jumps: 3.5-4-4Ugi star/planks: 17.5- 17.5- 21 went all out in the last set!Then a quick paddleboard to check the wildlife: (one large turtle, one black tip reef shark).Cold shower, oatmeal, on with the day!!

    • Anonymous

      Hi Janet,

      My feelings are coextensive to your first paragraph! You don’t know how hard it is to come up with a non-ditto ditto till you try… :-)

      –Chris

  • Leanne

    HELLO ERIN!!! It was so great to see you! Maybe a few pounds lost but you still look amazing. Stay tough. We are pushing for you! You should be bodyrocking in no time. My workouts are always dedicated to your recovery. Anytime you need ANYTHING, please let me know. 

    Your friend,
    Leanne

  • Mmalkasi

    Oh wow. I didn’t think everyone would take my comment so personally. All I said was I liked Kyla much better than Jess. I didn’t say anything about Jess not being good  nor did I put her down. Just that Kyla is better… I don’t think everyone should get upset because I prefer one host over another.

    But like I said in my earlier post, if Zuzuana is coming back, everyone should step out of the way.

  • Theah_e

    I’d still like to see Kyla’s audition video!

    I’m really excited to try this workout. For whatever reason, I have a hard time wrapping my mind around some moves more than others. I am pretty much incapable of learning ANY dance moves, so there you go. :) I’m sure it just takes time for me to get into some of the other moves, but in the mean time, all of these in this video look totally accessible to me! I’m so excited to try them out, especially the pike presses + ski jumps, and ugi (or in my case, plank or bosu) star.

    I think everyone should try to remember that it’s not a competition! I loved Kyla’s workout and explanation, but it’s also great to see Jess as she is really sweet and certainly more like the majority of us!
    I have recorded myself doing a couple of BR workouts and LET MET TELL YOU, I *thought* I was doing them a LOT better than I was. For example, I didn’t do my burpee jumps NEARLY as explosively as I thought I was. It’s a real eye opener to really give it a go and watch yourself, I recommend you all give it a try.

    Just my two cents. :)

    BR Theah from Tucson

    • BodyRocker_Bonnie

      Thanks for your comments Theah.  I was just thinking the other day of trying to video myself to watch my form and see what I’m actually doing right or wrong.  I’ve been really trying to focus intently on doing the exercises correctly instead of rushing through it to get max reps, especially the first time doing something new.  My reps are always better the 2nd, 3rd, etc. time that I do a workout after I’ve gotten the hang of it, and I’m mentally more prepared to give it my all because I know what pain is coming…my best competition is only against myself, but I do like to see the high scores of fellow BR’ers sometimes and use that as a dangling carrot to try to beat!      

    • BodyRocker_Bonnie

      Thanks for your comments Theah.  I was just thinking the other day of trying to video myself to watch my form and see what I’m actually doing right or wrong.  I’ve been really trying to focus intently on doing the exercises correctly instead of rushing through it to get max reps, especially the first time doing something new.  My reps are always better the 2nd, 3rd, etc. time that I do a workout after I’ve gotten the hang of it, and I’m mentally more prepared to give it my all because I know what pain is coming…my best competition is only against myself, but I do like to see the high scores of fellow BR’ers sometimes and use that as a dangling carrot to try to beat!      

  • Grittygurl

    This work out was challenging but great!  I am new to bodyrock but I know that short bursts of intense workouts yeild great results because before I had my son that was my routine.

     I don’t have a dip station yet so I used broom sticks on chairs to make a cross bar on either side.  It worked ok, but I felt like it was much lower than the dip station would be.  That’s ok for me now though because I am just getting back into shape and can’t pull all of the way up each time.

    Also I was able to use a medium sized bag loaded with pounds of dry beans for my ”sandbag”. 

    It will have to work for now because I ain’t waitin to get started!

  • EasternEuropeanGal

    Kyla is great. I like her energy. But there is no one else like Zuzka:)

    Zuzana and Freddy, you have created a wonderful website and community here. And you have done it with heart and anyone who watches your videos and reads what you post on this site can feel that! I wish you both continued success with  Bodyrock tv and all your endeavours. Just don’t trust Hollywood types (i.e.agents) who seek out to make  a living off of your hard work and everything that you both have built. You don’t need anyone to help you guys become successful or more successful. You have managed to do it all on your own without anyone else taking a slice. Keep that way. And keep creative control of you brand.

  • Anonymous

    Yeah, Kyla, you rock-girl!! :) you did an amazing job!! btw – i love your tattoos :) I am really curious about the text on your side :)

    Great and intense workout, guys – thank you so much for that :) the last exercise was a killer, but sooo good :)

    My scores:
    1. SB leg lift (11kg): 31 24 21
    2. Reverse 1 leg pull up on DS: 22 19 17
    3. Pike Press 3reps + Ski jumps over SB 5reps: 3 4 4
    4. Ugi Star Plank (I used pillows instead of the ugi): 9 12 13

    + Burpee for Erin!!  <3 Erin – thank you so much for the update!!! Every day I think of you!!! All the best for you and for your whole family!!!! God bless you, bodyrocker Erin :))

    nice day bodyrockers!

  • dperdue78

    I just like the fact that both Jess and Kyla kicked Sean’s ass! Great job girls! 

  • Zina

    hello everybody!…I really like to watch kyla moving, she is a great “worker”, she does a great job…but still…I felt soooo comfortable with zuzka, she is so real, so human, so sweet and shiny…I miss a lot “you have to start somewhere!” or “as long as it feels intense for you” :-)))…she was my inspiration not only because she was pushing hard, she had her own fine humor, laught, her way to talk to all of us was so great….may be ist only me, but I dont understand kyla so well, she speaks too fast and I suddenly have to concertrate tooo much…I miss zuzka at least in the tutorial :-(((

    ps. erin, all the good luck of this world for you!!!!

  • Anonymous

    Great job Kyla.  Seriously, you’re awesome.  Yess to Jess.  Sean is da bomb.  (Sorry Kyla, can’t rhyme to your name yet)  And we all have to give a shout out to Zuzanna & Freddie for bringing all this to us.  Lots of love goes ESPECIALLY to Erin.  GET WELL SOOOOON!!! :) :) :)  

    I grow fonder of this site daily.

  • ۞ BodyRocker ♥ Beth ۞

    oh~oh~omgush it’s like I hearing myself talking :D YES I DO Have to WO between work & dinner, (there’s just NO other time..lol) it’s getting so cold in here too… but Im not sure that the chia by itself would give me much energy tho it does a bit…but not for the whole WO. Im always soaking 1Tbs of it in the whey protein shake (which has, of course-water) I drinking PWO. it’s a really great superfood I like to have AFTER my WO.

    OMGODNESS! It’s so awesome to have friends like U bodyrockers I just don’t know how to thank for all your support & understanding !!!!!!!!! MAN YOUR’E AWESOME GUYYYS !!! :) Im so happy I shared my experience & being honest w/ you… yes I gave up the WO but I now learning so much from you !!! thanks for sharing your plans w/ others… U just can’t catch how much I appreciate it…

    I have so much more to ask but have to go sleep now… talk to U tommorow !!!

    (here’s my notes, lol. would come to check ‘em tommorow for asking the detailed Qs:)
    PRE-WO shake & meal (nutrition)
    PWO shake & meal (nutrition)
    Should it be adjusted for the kind of WO we performed? (Ex. challenge, 10/20/30min WO etc)[for ex: having more protein in the PWO shake]
    BR WOs-how to make a suited meal-plan to have enough energy for/to push thorugh the WOs

    I <3 U all… !!!
    BR Beth

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

    Welcome Kyla! Great job.

    I spent all of yesterday volunteering at my daughter’s school and the work even followed me home into the evening. Which meant that yesterdays workout was missed. I only got a few stretches in before bed.

    So today, with all the housework I fell behind on I had to warm up with first tidying the kitchen in order to clean it, followed by vacuuming the main floor. + 10 x stairs by two’s and light stretches.

    1. Speed Skater Squats w/Sandbag: 25 -25 – 23
    2. Reverse 1 Leg Pull up with the Dip station: 23 – 20 – 21
    3. 3 Pike Presses and 5 Ski Jumps over the sandbag: 4 – 4 – 4
    4.Ugi Star Planks: 18 – 16 – 19

    4×100 skips (10 seconds rest between intervals) 
    5 Forward Grip Pull Ups
    35 Minutes Ashtanga Yoga Standing Series + first 5 seated postures + 3 backbends + close.
    +1B4E

    Back to cleaning…bathrooms. This is N.E.A.T
    Keeping our house neat keeps us NEAT (Non-Exercise Activity Thermogenesis).

  • ۞ BodyRocker ♥ Beth ۞

    I have to get out of home 1/2h after waking, no chance for morning WOs for me, maybe I would manage to do some stretching or Exs but not a full WO that would get the sweat out o’me.. U know what I mean :) (BTW I commented ’bout it once, U can check to my profile) but thanks for the suggestion & I hope U do well w/ it & achieving your results !!! thanks thanks for your help guys !!!

    • tee

      Evening workouts are tough, easy to skip!  When I work dayshift I am really sleep deprived (because I normally work steady afternoons, and sleep in late)  I found that whether I wanted to or not I walked in the door and went straight to my bedroom and changed into my workout clothes, got my stuff out and started rocking.  So within about 10 min of getting home I was already working out.  I always tell myself I’m just going to start and I can always quit if it’s too hard.  I always managed to finish.  granted not always stellar performances but at least I was moving!  Then I was no longer sleepy all evening and ready for bed at a reasonable hour!  So you could just try that, just change immediately and start and if its too much you can stop.  You probably won’t.

      Unfortunately I don’t understand grams and mililitres etc so I’m not sure on your sizes, but maybe its not quite enough.  Like your only using 1/2 scoop of protein in the morning?  I have read that you should eat enough protein in grams that you weigh in pounds (or wish to weigh) if you do strenous exercise and wish to build muscle.  Then you split those grams in between how many meals you eat.  For example I wish to weigh 125lbs, and I eat 5 meals so I need to have 25g at least of protein with each meal.  I personally have cut out all grains, and I feel so much better, more energy!  It’s weird.  I eat, at least 25g protein at each meal, lots of veg (except breakfast – just can’t do it) and a serving of beans at least two meals.  Then one meal is a green smoothie, using greens powder, avocado, protein powders, cocoa powder and coconut milk.  I am finally loosing weight, slowly but its coming!  and I have so much more energy!  I workout in the morning after breakfast,  then I work afternoon shift, and if everyone wasn’t going to bed when I get home close to 11pm I would have enough energy to actually do another.  I sometimes do some quiet exercise then and sometimes I do quiet cleaning or I just vibrate in place until suddenly I’m tired and I go to bed and fall asleep, instead of laying there for 1/2hour – 45 min trying to fall asleep like I used to!

      Maybe some of this will help you!

      • tee

        oh and beth,

        I eat lots of fat, and no fruit. (except on my very slight cheat days)  the fat is in coconut milk, some in the meats, mostly in the avocado, and in nuts.  probably 40% off my calories quite often is fat.  Seems to be working!

  • ۞ BodyRocker ♥ Beth ۞

    I have to get out of home 1/2h after waking, no chance for morning WOs for me, maybe I would manage to do some stretching or Exs but not a full WO that would get the sweat out o’me.. U know what I mean :) (BTW I commented ’bout it once, U can check to my profile) but thanks for the suggestion & I hope U do well w/ it & achieving your results !!! thanks thanks for your help guys !!!

  • Anonymous

    yes, i forgot to say, but i did my extra burpees!
    great workout, kyla, thanks!!!

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

    haha! I was really pushing hard! I’ve been down and out for the last few weeks because of a surgery, wasn’t able to to much in the upper body department, but I’ve been healing well and figured I’d push as hard as possible today! I think i did pretty good! Your scores are awesome, as well!
    I found the pike presses/ski jumps the easiest part of the workout, so I just busted them out like crazy! I’ve got 22lbs in my sandbag, which is PLENTY! I just wish I knew how she managed so many of the speed skaters! Those were tough buggers! :D

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

    haha! I was really pushing hard! I’ve been down and out for the last few weeks because of a surgery, wasn’t able to to much in the upper body department, but I’ve been healing well and figured I’d push as hard as possible today! I think i did pretty good! Your scores are awesome, as well!
    I found the pike presses/ski jumps the easiest part of the workout, so I just busted them out like crazy! I’ve got 22lbs in my sandbag, which is PLENTY! I just wish I knew how she managed so many of the speed skaters! Those were tough buggers! :D

  • Cindy

    I did it at home today.
    Speed skater squat (20 pounds) 35-34-34
    Reverse 1 leg pushup 21-21-20
    3 pike press and 5 ski jumps 5-5-5
    UGI star plank 13-12-14
    Thanks!

  • Cindy

    I did it at home today.
    Speed skater squat (20 pounds) 35-34-34
    Reverse 1 leg pushup 21-21-20
    3 pike press and 5 ski jumps 5-5-5
    UGI star plank 13-12-14
    Thanks!

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

    Awesome workout.  I did 10 minutes of interval skipping before as a warm up. 
    Here are my scores:
    1.  Speed Skater: 17,14,14
    2.  Reverse 1 Leg Push Up:  10,12,12
    3.  3 Pike Press and Ski Jump:  2, 2.5, 2.5
    4.  UGI Star Plank:  12, 13, 14

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

      P.S.  I enjoyed Kyla’s energy.

  • Eleni Greekteach

    Erin, You are so brave and strong.  Happy Thanksgiving to you and your family.

    Bodyrockers:  find Burpees For Erin on facebook!

  • Anonymous

    Kyla, you did splendiferous! Welcome to BodyRock!

    M’scores:

    Sandbag Squat & Side Leg Lift: 31, 27, 26
    One Leg Reverse Pushup: 27, 22, 21
    3 Pike Press & 5 Side Jumps: 4, 5, 5
    Ugi Star Plank: 21, 22, 21

    A request…can I get a +30 min time challenge up in here? I miss those…

    • tee

      they are supposidely filming a 1000 rep workout!  will that take you longer than 30 min?

      • Anonymous

        Might take me longer than 30 hours!

        Thanks for zee info.
        :)

      • Anonymous

        Might take me longer than 30 hours!

        Thanks for zee info.
        :)

  • Anonymous

    Hi Sandra,

    I bought a dynamax ball, because with shipping & tax (to california), it was way less than the UGI.  I have an 8# dynamax, & it cost a little more than $90, total.  It’s 1 inch less in diameter, but otherwise I don’t think there is a difference.  I love the ball!  I bought the 8# accelerater from performbetter.com

    http://www.performbetter.com/webapp/wcs/stores/servlet/AjaxCatalogSearchResultView?textfield=dynamax%20ball&storeId=10151&langId=-1&catalogId=10751

    You can also buy them directly from dynamax.  If you do, there are color options.http://www.medicineballs.com/product/

    Some people have made their own…http://www.bodyrock.tv/2011/09/20/home-made-ugi-ball/

  • Lila Alejandra ♥

    I agree!

  • BodyRocker_Bonnie

    Erin, wow, it was so great to see you, thank you for the update.  All good vibes coming to you and thinking of you full of happy, healthy cells doing their best to make you feel good again.

    Nice fast workout today, just what I needed.  I was still sore from workouts I did a few days ago but this loosened me up.  Nice job, Kyla!

    25lb SB Speedskater Squats w/ leg lift:  23, 20, 18
    R-PUs with leg lifts:  25, 25, 22
    Pike Presses & SB jumps:  2.5, 2.5, 2.5 (Kyla, you made this look much easier!)
    Ugi Star Planks:  12, 14, 13  (these are awesome, ouch, love ‘em!)

    • Bodyrocker_Gwyn

      BONNIE!!!  I got my present today!!  I love it!  Can you tell I’m super excited?  It is awesome.  I think Freddy and Z will love them.

      Okay, okay, for those that are reading this and wondering why I’m so excited it is because Bonnie made me a BodyRocking journal and it ROCKS!  Thank you so much!  I will be running out of room soon in mine and this is the perfect solution.  Thank you so much, Bodyrocking buddy Bonnie.  You pretty much made my whole day:) 

      • BodyRocker_Bonnie

        You are SO welcome! I’m very happy to hear you like it!!  I’m pleased my surprise arrived before you left for the holiday.  Have fun with it, fill ‘er up.  I’ll be interested to hear any thoughts on how it could be improved and if you find it to be helpful.  

        Here’s a few pics of what I made, Friends.  Its a monthly/weekly log of BodyRock workouts for all of 2012.  I have a PDF of it if you want to email me for it ([email protected]) and you can download it and put it in a 3-ring binder –  or go to a print shop and get them spiral bound like I did.  These only cost about $10.00 each to make, a good deal to help stay on track through the year! 

        I know that how people keep track of their workouts is a highly individualistic thing, but I have been using this approach and thought I would share it.  It is just a small way I can give back to this community that gives so much to me.

        I’m happy to answer any questions or help you get a spiral bound journal if we can make that work out shipping wise, or you can have one made where you live with the PDF document.   

        Cheers!!  Let’s get ready to rock 2012!  – Bonnie

        • tee

          I’m confused, is it just a cover?

          • BodyRocker_Bonnie

            Hi Tee, no its a 72-page notebook.  It has weekly log pages for all 12-months to keep an easy reference of what you’ve done.  I added a protective clear cover and stury back cover so that it doesn’t get tattered during a year of use. 

  • Elle

    Oooh thanks for the info! I’m looking them up ASAP!!!

  • Alana6

    How bout some scores ppl?
    speed skater squats: 28, 25, 23reverse 1 leg push up: 20, 17, 173 pike press and 5 ski: 3, 2.5, 3ugi star plank: 14, 14, 13
    For the record I’m just glad there’s new workouts being posted to keep things interesting for me. It doesn’t matter who’s hosting as it doesn’t change my workout at home I still have the same intensity and push for my best results :)

    • Bodyrocker_Audra

      Ditto :-)  Nice scores Alana!

  • Anonymous

    11/22/11
    This was a great workout.  Kyla, you did a great job.  If you were nervous, you hid it well!  

    I couldn’t carry 3 pieces of equipment, so I used a set of dumbells on my shoulders for the speed skater squats (15#, 30 total)

    speed skater squats (30#) 26  21  18
    reverse 1-leg pu  13  11  9
    3-pike + 5 ski jumps  4  3.5  3.5
    ugi plank stars  12  10  14

    Followed with this bonus round with Erin in mind:

    7 hanging knee raise + core split

    + 2 rounds of:
    10 min skipping (4, 6 min of 10/20 sec)
    10 hanging knee raises
    5 core splits

    + 6 leg assisted pull ups & 10 more reverse push ups

    Thanks!  

  • ZoeRocker

    Today is my one year bodyrocking anniversary and I was thrilled to celebrate it with this workout!!! I have completely come full circle with my fitness and strength. It is because of bodyrocking that my life is filled with positivity and inspiration. I love this site and all the wonderful people involved. You guys are truly amazing. Thank you for all your hard work from the bottom of my (almost) rock hard abs!!

    1. SSS- 32,27,25
    2. R1LPU- 24,19,16
    3. 3PP/5SJ- 3,3,3
    4. USP- 42,32,33

    Wicked workout. I must say although I was sweating a lot, this was not as hard as some of the routines that you guys have put together recently. That’s okay though because I worked a 10 hour day and I didn’t want to miss my workout. Especially on my anniversary. YAY!!! I also did 3 burpees for Erin. Get well girl, we,re all rooting for you!!!!

    • MariaBjørgJepsen

      Congratulations on your anniversary, Zoe :) THANK YOU for all the warm, loving and positive comments – right back at ya’!!!
      Love, Maria

    • Bodyrocker_Audra

      Congrats Zoe!

  • Lvette #1

    Erin, thanks for the update.The weight will bounce back once your health gets better. How are your boys?

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

    This was a great workout!  I didn’t think it would be as tough as it was, which is great! :)

    I used a 35lb sandbag, 2 chairs and a broomstick for the dip station and I did 5 jump lunges instead of ski jumps to make my downstairs neighbors not want to kill me. :)

    speed skater squats with sb: 27-22-22
    reverse one leg push up: 22-20-20
    3 pike press and 5 jump lunges: 4-4-4.5
    ugi star plank: 15-15-15

    Warmed up with Workout For the Haters!  Happy Holidays everyone!  

  • Markdani

    Doing ALL my burpees for Erin and anyone else fighting for their lives.  Life is precious.  

  • Anonymous

    Hi Guys,

    My new favorite tune:Goodwill & Hook N Sling – Take You Higher [Official Music Video]
    http://www.youtube.com/watch?v=GHLPcvaqenI

    –Chris

  • Anonymous

    Thank you Kyla! :) 

    Here’s my Scores:
    1. Speed Skater Squats with the Sandbag – 31,34,31 
    2. Regular 1 Leg Push ups – 18,17,18 
    3. 3 Pike Presses and 5 Ski Jumps over the sandbag – 4,4,4 
    4. Ugi Star Planks – 29,24,34 (counted every jump in the middle back) 

    Hugs for all! ♥

  • tee

    hi guys!

    did this workout this morning but didn’t have time to post it!

    I used my 20lb homemade sandbag, the dip station I just got, and tried to use my homemade ugi for last one, but it was too small so abandoned it during first round, so did rest off elbows!  ugi star plank I counted out and in, forward and back as one rep!

    speed skater squats – 24, 16, 15
    reverse one leg pushup – 14, 12, 11
    3 pike press & 5 ski jumps – 3 + 1 pike, 3 + 3P + 1 ski jump, 3 + 3p + 1 SJ
    ugi star plank – 10, 14, 14

    It was a great workout! thanks!

    Nice to meet Kyla, Go BC!

    Too all bodyrockers, why don’t we try to be nice and pay attention to what we say, and how we say it, and how what we may say might affect anothers feelings and then all will be good.  If someone says something that might not be all that nice, and someone responded, 20 more people do not have to respond as well!  some saying meaner things than the original! Please be positive, we all come here to workout, and that is what we are getting, workouts.  I give thanks that there are new workouts coming out at all, and whether or not I like or don’t like new trainers has no bearing on my workout.

    I give kudos to all new trainers that come or have already come to lead the workouts,  you guys all have balls!  especially after seeing what kind of comments you might get!  Here’s love for all of you!

    To erin,  I’m sending as much love as I can!  You go Girl! 

  • irreverend

    i haven’t watched Kyla’s video yet – am a bit behind on workout s this week but I did watch Erin’s. I will be doing extra burpees for you this week, that is for sure. Get well. I am sending lots of loving healing vibes to you and to your family.

  • Anonymous

    Hi there,

    so like month ago I met one girl who is doing bodyrock workouts also, we met through internet, and we live very near…and she made one experiment with her own workout, so today I did hers workout like part one, and part two was this one…(Marina if you are reading this…čujem ose…hihihi)

    So for part two my scores:
    1. speed skater squat                           34 31 29
    2. reverse 1 leg push up                        17  17 17
    3.3 pike press & 5 ski jumps                  4 4 3,5
    4.ugi star plank (OMG)                          10 12 14 (kind of searching for right form and speed)

    I think it is enough for today..

    kisses to you all

    p.s. I really like Kyla…and Erin get well!!

  • MariaBjørgJepsen

    Dearest Erin, thank you for your update! You are in my heart and thoughts every day.

    Hey Kyla, thanks for showing us a nice pace and proper form in this workout!

    I really struggled with those  Ski Jumps, Grrrrrrrrrr!!!! My feet didn’t want to keep together, so I must have looked ridiculously clumsy, stumbling over my sandbag once in a while.

    I used my 15 kilo sandbag in no. 1 & 2. I made regular bent over rows in no. 2, because I still desire my Dip Station!!! Maybe santa hear my prayers this year, ha ha.  

    1) Speed Skater Squats: 47-43-47.
    2) Rows: 53-60-60.
    3) 3 Pike Press & 5 Ski Jumps: 4-4-3,5.
    4) Ugi Star Plank: 29-29-31 (counted 1 every time I jumped forward).

    When I need an extra after work sweat: 24 x 10/20: High Knees & Pendulums, Mountain Climbers, Jump Lunges or Star Planks).

    Thanks, guys!
    Love, Maria

    • Anonymous

      so again with your crazy scores…how can you do this??????how??…
      kiss

      • MariaBjørgJepsen

        When I think of you, Sean, Freddy, Zuzka & all the wonderful Bodyrockers I just keep on pushing in my own little “workout world” during those intense 12 minutes :) Leaving everything else behind!

  • Gerrilee Schafer

    Good one guys and gals…It took me about 5 squats before I got my balance going…wanted to fall over coming up with the leg out to the side….LOL looked real funny…I know a lot of people say record yourself to check form…I just have a mirror…it lets me correct form on the fly.  I used 32.5 lb in my SB

    1/ 28-26-27
    2/ 25-23-20
    3/ 4-4 plus 1 press -4
    4/ on bosu ball for round 1 and 2, but kept sliding off in round 2 so used the floor for round 3
        21-13-17  I counted 1 rep as jump out and jump in, so 2 jumps = 1rep

    finished with 12 rounds 10/20 HKS and 100 dip station knee raises 4:07 plus 3 pull ups

  • Anonymous

    hey guys! im going to do this workout with my duffel bag full of clothes. lol im on vacation for a few days but im pretty sure this bag weighs about 100 lbs. be right back w my scores

  • Jill Hobbs

    Freddy, Zuzana, and Sean: Thanks for another great workout! The Ugi Star Planks were really tough and I didn’t even use a ball, just put my arms on the floor. I am still missing Zuzana!

  • Anonymous

    Hi Everyone,

    If Erin’s schedule is still holding then the doctors are returning her stem cells to her today.  Let us all focus on her for what ever time you can spare during this busy day!  I will think of seeing her with her boys playing mini-golf and have fun with lots of energy and life!

    My best thoughts, Erin!
    –Chris

  • Bodyrocker_Audra

    I really liked the plyo exercises in this workout :-)  I’ve been getting my house in order for Thanksgiving because I’m hosting it this year :-0 yikes!  I’ve had 3 days off and so I am behind as usual :-/ 

    Thanks for hosting the workout and the mods Kyla, you did an awesome job and hope to see you in future workouts.  You have an odd resemblance to Zuzana, and when I saw you I almost thought “Zuzana?!” lol.  Nuff chat, heres my dismal numbers with 30lbs:

    Speed Skater Squats:  31/27/26
    ReverseOneLegPU:  22/18/16
    PikePressSkiJumps:  5/5/4
    Star Planks:  17/16/15

    +healing burpees for Erin!  Your so brave!  My heart goes out to you!

    P.S.  Finding the motivation should come from inside you.  I too miss Zuzana but, I still gotta Bodyrock for me.  Not because who is in the video.  Yes, Zuzana was and still is my inspiration since I began following 2 years ago.  Yeah, I miss her but the hosts are filling some pretty big shoes and these workouts are still free for which I am greatful.  WE gotta Bodyrock, post scores and encourage eachother :-)

    • midimidi

      those numbers rock! hardly dismal! plus you have 30 lbs in your sandbag,  that would be a good tee shirt: how much is in your sandbag?

      • Bodyrocker_Audra

        Thanks Miriam!  Thats a great idea for a workout tee for sure, I’d rock that!  No pun intended.  Ok I actually meant it lol!

  • Bodyrocker_Kaz

    scores:

    SB skater squat (10 kg): 25 – 20 – 18
    reverse 1 leg PU (2 chairs+broomstick): 12 – 9 – 7
    3 PP + 5 skijumps: 2 1/2 – 2 – 2
    Ugi start plank (nu ugi, from forearms, counting in, out, forward, backward as 1 rep): 9 – 9 – 8

  • Anonymous

    this workout was intense…obviously as always… for some reason i felt really good doing it though. My scores are:
    Speed skater squats: 25 lb bag: 25,22,20 1/2
    Reverse alt. 1 one pullup: 18,16,13
    3 pike press/5ski jumps: 3 1/2, 3, 2 and 2 jumps
    Ugi Star Planks: 10, 12,10

  • Bodyrocker_Gwyn

    Ugi Star Planks=VERY HARD! but great for the core:)

    My scores:
    Speed Skater Squats 22lbs Sandbag: 23,22,22
    Reverse One Leg PU: 25,23,21
    3 Pike Presses/5 Jump Overs: 4,5,4
    Ugi Star Planks:(counted one each time feet together): 16,20,25

    I have three workouts picked out for travelling to California this weekend for Thanksgiving.  I’m pretty sure I’ll be very close to Zuzka as we will be in the Redondo Beach area, but I won’t play stalker and try to find her;)
      Run The World; 6 Minute Workout and Fierce Friday Workout.  All are just with body weight and will be perfect for sticking with BodyRocking while I’m away.

    Burpee for Erin daily.  I wish you only the very best, Erin, and pray very hard that you will come out the other side of this healthy and strong.  

  • Ashley Nielson

    Thanks for sharing Erin! I once had a very serious scare with cervical cancer. All of these changes in my body pointed to cancer and I was so incredibly frightened. That was before even seeing a doctor 2mo later and finding out I was okay. You must be incredibly strong to face this the way you do. I wanted to wish you luck. I also wanted to tell you about alternative therapies practiced by the Gerson Clinic and Hallelujah Acres. After a lot of research I had made a decision to make chemo and radiation an impossible option. There is a lot of controversy behind they way we treat cancer. If you are ever curious about learning more about true healing the above are two legitimate centers with great success stories. Whatever choice people make in treating their cancer is their decision respectfully. I just think it’s important people know all possible options. Once again, good luck! I wish you the best!

  • Debbies3360

    It’s hard for anyone to follow Zuzana. She’s what we’re used to. Kudos to both ladies for leading us in exercises. It takes lots of intestinal fortitude to step in someone else’s shoes especially when it’s her baby.

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

    Came home today and needed to do something really quick, cause I had no time and I really NEEDED to clear my head NOW, RIGHT NOW with some brutal workout, it was the weirdest feeling ever, this URGE to workout without any waiting. I didn’t even think about it, grabbed yesterdays scoresheet and gymboss, changed to my exercise clothes in 2 seconds and did this workout AGAIN :)
    My score today is even better than yesterday:
    1) Speed Skater Squat: 29-24-23
    2) One Leg Reverse PU: 22-15-18
    3) 3 Pike Presses + 5 Ski Jumps: 3,5-3,5-3
    4) Sandbag Star Plank: 14-13-16

    Euphoria!!! :D Helped me to sort my thoughts, sweat away negative emotions and for once in my life helped me to make sure that I WANT TO DO IRRATIONAL THING, just because it feels so good! I am young and life is too short to think too much about things you should just accept and enjoy :) :)

    • Anonymous

      Hi Nina,

      You need to try to slow down a little. Injuries happen when we run when we need to walk. I don’t know what is happening in your life, but nothing is as important as you being injury free and you being totally healthy.

      Please try meditation over working out to work out problems.

      –Chris

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

        Hi Chris!
        I do not have problems, I just have so much stuff in my life right now (acutally it is one big thing I am not used to and I really enjoy having in my life, but along with it some small issues came – no time to workout, lack of sleep, unknown feelings), but it is very positive and it boosts me as well. It is just that I needed to forget all that for a moment and I really NEEDED to have a good sweat, afterwards I felt so amazing and I got even more sure that I wanna keep that one big thing in my life :) 

        • Anonymous

          Hi Nina,

          What can I say? You and Zuzka are my adopted daughters! i especially don’t want you two hurt. So you be careful and enjoy it as it come along!

          –Chris

  • http://www.fitforthesoul.com Ellie@fitforthesoul

    Well, if I might add to this already popular comment…haha :P
    I don’t think it’s bad to state our opinions guys!  It’s just always about how we say it, or type it.  But, that’s the problem with texting, typing, etc.  Sometimes, we mean something in the nicest way, but it comes off harsh because typing is more limited than talking and gesturing.  Just my thoughts. :)  I think both ladies are awesome in their own ways.

  • Tobewell

    any help with this??

  • Sasha Haidei

    Hey everyone, pardon me if I’m repeating some of you, didn’t have enough time to read through all of the comments however would like to greet Kyle as a host! Also as I understand all of the hosts should feel welcomed to this community, every single one of us at one point or another will like one host better then the other one, but thats just life. As for me I just like this whole idea of different people hosting bodyrock.tv, I honestly think it does make it even more personal. Thanks to all of the hosts! Peace)

  • Stephanieanduze

    Errrrrinnnn, you look like my sister…
    You are so beautifull and so pure….
    I would like to have you in my arms…
    I do burpees for you both girls, whith all my strengh, my énergy,my love… Just for …

    Stéphanie from France

  • ۞ BodyRocker ♥ Beth ۞

    Hi guys, today I managed to do my wo but something really weird was happend to me.
    I was really energized thorugh the WO, (I added a portion size of carbs[=quinoa] in the pre-wo meal) but for some reason, after drinking my post-wo shake (1Scoop whey+1Tbs Chia seeds) + 1 citrus fruit (orange), then waiting an hour & eating the post-wo meal: 60g cooked quinoa,100g cooked white fish, 1tsp olive oil & veggies (tomato,cucmber,pepper etc)… & after the post-wo meal I felt… SO tired… :(
    I didn’t knew what was wrong w/ my eating, as it seems to look pretty good, just like any other post-wo meal should look like: a portion size of carbs, lean meat & veggies. I didn’t understood. I think I got sleepy & tired mainly b/c of the carbs (the quinoa) or maybe b/c I didn’t ate in the right time? I don’t know. Im still feeling so confused !!! I DON’T KNOW whether to consume carbs immediately (15-30min) after the WO or not (for fat burning purpose) Im getting confused from all kinds of people/articles/goals…
    WHAT, WHEN & HOW MUCH should a BODYROCKER eat before & after a wo ???

    THAT is the Question ! :(

    anyway… I know I didn’t had my best day, but I would really like to wish a GREAT day for all of U bodyrockers !!!

    R U sticking to the same meal plan day by day? Do U get satisfied by drinking whey by itself post-wo ? Would U always include carbs in your post-wo shake ? would you always have a protein shake post-your-wo anyways ? – please share your strategies/opinions !!!

    I think we should make some surveys here on the site to help others :)

    <3 BR Beth

    • tee

      hi beth

      zuzana recommended having the protein shake right before your workout because it takes a while to get into your system, so you could try to move the shake to 5:30 with the orange and keep the rest the same.  see how that feels.  If you’re still feeling tired after then try dropping that carb after.  but don’t try too many things at once or you’ll get confused on what works.

      I pretty much eat the same thing every weekday as I work, and find it easier to make my lunches for the whole week at once,  my weekends aren’t quite as good but I’m trying.  I drink my protein shake with water and a scoop of instant coffee preworkout along with a light breakfast(ricotta cheese with cocoa powder and cherry concentrate, its like dessert!), and workout after.  (I am too hungry to just do the shake)  I wait a minimum of 30 min, more if I can.   the only carbs I eat after my workout are chickpeas and vegetables.  I eat eggs after.  I don’t have a protein shake after because I had it before but in the early evening when I’m at work I have my greens smoothie with protein to last me until I eat dinner at work about 8pm. so there’s my answer to all your questions – anyone else?

      • ۞ BodyRocker ♥ Beth ۞

        Yes but is that spcific reccomendation applies to all kinds/types of protein powder ? (her’s is “8 hour protein”-altho Im not so sure about it) for now(& for the first time) I have the MRM brand which is a blend of mostly concentrate & some isolate: http://www.shopgoodfuel.com/assets/images/products/MRM/DutchChocolate-label-large.jpg
        eggs R also a Great protein source for PWO (even better then meats-did ‘ya know?) but I won’t eat them as for the simple reason my paprents won’t allow me to eat more than 2 eggs/day !!! that’s it & no more than that (we made an agreement :}) SOOO- I also HAVE to limit my whey protein daily intake to 2-3 scoops daily MAX… :S I know it doesn’t sound so heavenly but this is what I got. I just HAVE to know how to put it all together… :/ for my fat loss goal. I know that the most important thing ’bout the diet is to watch your carb intake. I won’t lie, Im going crazy b/c of that ::{{{ sometimes I get sleepy by eating them, but some other times they would “wake me up” :::{{{ I seriously don’t know what to do about his issue. I even knows my MACROS I should be “hitting”/taking in but it doesn’t makes sense to me :( (it would be like eating a portion of carbs with EVERY1 of your meals & doubled amount for BF & PWO nutrition…)

        Im not having any good relationship w/ ANY type of legumes :((( Im ALWAYS getting gassy by eating them no matter what I try… so, they aren’t really neccessary are they?

        BTW I forgot to write on my meal plan that I eat 1 whole egg+1 Egg white (those only 2 poor eggs lol) w/ my 1/2Scoop whey, now U know why it’s 1/2… I have to split it to my 7 & 10 (=first & second) meals of the day.

        Huuuhhh…. :(

        BR Beth

  • MariaBjørgJepsen

    They should feel extremely intense, if you push your MAX :)

  • Patrick

    nice workout kyla!

    i quit my gym membership last night…you guys better push me!!

    thanx!

  • Anonymous

    Thank you Kyla! That was a super good workout! It is very nice to see that you are so happy and bright, you did a great job :) Also wondering what type of funky shoes you are wearing? I like them. Thanks again for a fun workout to everyone involved in making it!

  • Anonymous

    I agree!

  • Annalise

    Welcome Kyla.  Aye Carumba is how I feel about this workout before doing it.  Let’s see how I feel afterwards.  Go body rockers!

  • Jessica_5677

    ALL MY LOVE TO YOU ERIN!!!! STAY STRONG IN THIS NEXT TREATMENT AND KNOW THAT THERE IS A DIVINE LESSON IN ALL YOU GO THROUGH>  I WILL SEND LOTS OF PRAYERS xoxox

    bodyrocker JeSsIcA

  • Annalise

    Hello.  Here’s my scores.  I, er, broke the handle of the broom-like thing on my third round of one leg reverse push ups:)  Off to get another one, and next time I will use something stronger!

    Speed Skater Squats: 22, 18, 21
    Reverse One Leg PUsh Ups: 8, 7, broke it …
    3 Pike Press and 5 Ski Jumps: 2, 2, 2.5
    Ugi Star Plank: 6, 8, 6

    I did full versions of everything with a 5kg sandbag.

    Burpee for Erin.

    Thanks,
    Annalise

  • Vivi

    I did it this mornig only.
    And after I did Try this at home Wo

    My scor eis :
    1/ 38.37.32
    2/ 25.26.28
    3/ 5. 5,5.5,5
    4/ 15.21.25 (without “UGI” for the 2 last rounds because my homemade UGI was uncomfortable for this exercise)

    Enjoy your day !

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

    I really like Kyla too! Would like to learn more about her :) I agree she is better on camera, but that is just experience, nothing more. Jess is a great girl and I am sure she is gonna get there too :) She is amazing on pictures, she has a smile to die for, she just in my opinion lack experience to be in front of a moving camera, which is not a negative thing and we all need to start somewhere to learn more and evolve :))) I do not think your comment is rude or anything, it is the same with for example me not liking Brad Pitt, while many other people love him, it is just a personal preference and people should not be yelled at by stating their opinions, that is why discussion boards are about! I can’t imagine an interesting discussion between people who all have the same opinions. Who wanna read 1000 comments with the same content? :)

  • tee

    click on all workouts, then you should see a tab (under?) the newest workout,  it should say a number 20, click on that change it to 80, then change the order of the workouts, by date, umm I think it says ascending, or decending?  whichever it is you click on it to change the order, and it will pull up 80 videos at a time from the oldest here first.  I think it takes you back to about october 2009, but if you go to youtube and plug in charliejames1975  on her channel you can do the same thing there and it should show you back maybe into 2008 when zuzana was trying all sorts of things, including weights, rock climbing, yoga, a lot of their touring videos, cooking etc!

  • tee

    click on all workouts, then you should see a tab (under?) the newest workout,  it should say a number 20, click on that change it to 80, then change the order of the workouts, by date, umm I think it says ascending, or decending?  whichever it is you click on it to change the order, and it will pull up 80 videos at a time from the oldest here first.  I think it takes you back to about october 2009, but if you go to youtube and plug in charliejames1975  on her channel you can do the same thing there and it should show you back maybe into 2008 when zuzana was trying all sorts of things, including weights, rock climbing, yoga, a lot of their touring videos, cooking etc!

  • tee

    I think its just time for moderation

    • Anonymous

      I wish, but it’s been 2 days now

  • tee

    I think its just time for moderation

  • tee

    go on the site, write out the current workout, watch the video, then get off and do the workout!  you are only allowed to look around more here after you are done your workout!

    Don’t read any comments or the current post until your finished, and your posting your scores!  that way it’s a reward!

  • Isabelle G.

    Hey, Bodyrockers!!
    How about we post our scores, instead of arguing??
    Mine:
    #1. speed skaters: 27-22-23 (with 30 lbs sandbag)
    #2. reverse 1-leg push-ups: 23-21-23
    #3. 3 pike-press / 5 ski jumps: 3.5-4-4
    #4. Ugi star plank: 12-13-12

    And what about you?
    Have a great day!!

  • MariaBjørgJepsen

    Thank you x 1000 :) <3 SO are you, Miriam !!!!

  • Zouzou_polpapitchou

    Freedom of expression matters – this is democracy – but ok, should not harm anyone. Diversity makes the world beautiful – Why be upset when people express spontaneously their personal tastes? big deal, really! So let’s be pragmatic, shall we? And not childish. BodyRock gave us a target and some outstanding means to reach this target. So let’s keep BodyRocking and move along with the minor changes. 1. Freddy and Zuzanna don’t belong to anyone 2. This amazing high quality service is FREE of CHARGE – 3. We can all see results on our body 4. Just think of Erin in hospital ok? And get a life, say Thank you for your health without which you would not live one single normal day. 

  • ZoeRocker

    Thanks guys!! See? This is what bodyrock is all about! SUPPORT!!!! I love it!!

  • http://twitter.com/MlleLexie Aleksandra Bilcane

    Hey Cally29,
    ‘normal’ people?! I think that a BodyRockTv host has to have experience with bodyrocking (over a year maybe) and I don’t think that only people from the fitness industry should be chosen as host (I agree here with you). But I suppose many people do apply and if I was to apply, I’d make sure I’m in the best shape of my life and totally toned because I’d want to look my best for such and opportunity to host a workout, wouldn’t you?! :)

  • Anonymous

    First workout after taking 4 days off to recover from a cold.  I’m still feeling a little dopey, but I really needed to work out, and I’m glad I did!  What I noticed most about working out while not feeling 100% is how much faster I fatigue, and it shows in my scores:

    speed skater squat (15kg) 26-21-19
    rvs 1 leg pushup 28-22-20
    3 pike press + 5 ski jumps 6.5-5.5-5
    ugi star plank (on a bosu) 18-18-13

    I’m going to get a good night’s sleep and crush it tomorrow!

  • Jyesenia23

    I’m going to be honest here! I have not really been working out since Zuzana been gone. Sean, Jess and Kyla are good but they just don’t get me to push myself like Zuzana did. I remember I would want to give up  or stop in a workout and I would hear Zuzana saying “PUSH”!!!!!!!!! I MISS ZUZANA SO MUCH!!!!!!!! I also understand she needs to do her things. 

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

    thanks for the update Erin! Hopefully we’ll hear some good news soon :). wishing you the best from Calgary 

    On the workout note, every time i think i’ve done the hardest workout so far i get corrected by the next one. After the star planks on the second round i couldn’t gasp enough, i might have pushed a little harder than my limit… so i had to give it a few seconds. I LOVE the speed skater squats, they’re a really nice bum exercise, so please feature them more! :) 

  • Lila Alejandra ♥

    I absolutely agree with you Kgilliam =)

  • Danica

    first time i couldn’t finish a workout of yours!!  I got lightheaded, dizzy, and sick to my stomach :-/  pushed to the max, though!  i have a goal now to finish this some day!  also, i’m visiting my sister so i don’t have equipment with me.

    Squats (no bag):  27, 23, 24

    Modified knee push-ups (no dip station or chairs+broomstick):  24, 26, 20

    Pike presses/ski jumps:  3.5, 3.5, 4

    Star Planks: 10, 9, —

    as always, thanks for the great workout!  xoxo

  • domcha

    kyla loving your yellow trainers!!!

  • domcha

    kyla loving your yellow trainers!!!

  • http://www.facebook.com/tamalabaldwin Tamala Baldwin

    I’m late but where is Zuzana? 

    • Anonymous

      enjoying and figuring out her new life…. :)

  • michelle

    REally anyone who steps in to be in front of the camara when zuzana is so loved is freakin awesome!

  • Anonymous

    Hey guys…so I fell behind a weeeeeee bit this week, life seemed to get in the way a little. Did Kyla’s workout just awhile ago, here are my scores:

    1- 22,26,26 (25lb SB)
    2- 22,20,20
    3- 3,3.5,3
    4- 14,22, 27

    plus 5 burpees for Erin and her family….thinking of you all and sending you love and good vibes…god speed girlfriend!

    phew! great workout guys…thanks!
    best wishes to everyone, and happy thanksgiving to all the US bodyrockers out there!
    tammy :)

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

    Thanks for another awesome workout!!
    My scores are below:

    1. Speed Skater Squats with the Sandbag – 25/21/22
    2. Reverse 1 Leg Pull up with the Dip station – 17/14/14
    3. 3 Pike Presses and 5 Ski Jumps over the sandbag – 4.5/3.5/3.5
    4. Ugi Star Planks – 16/15/17

    Notes: 
    I don’t have a sandbag so I used my 7.5kg dumbbell.  I do not have a
    dip station so I completed regular push ups with arm raises (sumo push
    ups).  I do not have an Ugi ball so I completed the star planks on my
    elbows (as per regular plank).

  • lUcY

    I really love Kyla like a host! good explications ;D

  • Anonymous

    no problem!!! she is missed soooOOOOO much in this site! :(

  • Lvette #1

    My last workout was November 19th. It took me 10 days to finally conquer Brutus and complete this routine.

    1. 31-22-23 (22lb bag)
    2. 27-25-23
    3. 4-5-5
    4. 12-11-12

    Kyla, great to have you on board leading the class. You did an excellent job.

  • Danielfcuervo2

    Bienvenida Kyla, eres muy bonita, tu actitud y tu determinación para la realización de los ejercicios es muy motivante para mi.  Además me gustaría tener una entrenadora personal tan pero tan bonita como tú.   Espero que continúes con nosotros.  Muchos éxitos.

  • Yashizzle

    when i saw the picture i thought zuzanna got a tattoo! lol
     you guys look a lot alike. 

  • Yashizzle

    i dont know it must have bee the dark hair or something. I havent been on bodyrock in a while that might have been why. lol

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

    My gosh i finally got a workout in! Been in a bad place for a while… came back to this one today. Really enjoyed it, thank you to all!
    Speed skater squats w/ dumbells – 24-19-19
    Reverse 1 leg pushup – 13-11-8
    3 pike press& 5 ski jumps – 3.5-3+2pp-3.5
    Star planks – 12-9-12
    Missed being a BodyRocker sooo much!!
    Love your tattoo’s Kyla! 
    +Erin Burpee :D x

  • Barbara Lee

    Did this workout this morning so here are my results
    1.  21, 18, 15 with 15 lbs SB
    2. 13, 12, 11
    3. 2.5, 2.5, 2.5
    4. 13, 14, 13 (modified – plank position- no ugi ball)
     
    Added in 12 minutes of circuit cardio at the end and was nice and sweaty.

    Some Improvements over last time 11/21/11
    1. 19, 15, 14 with  10lbs SB
    2. 14, 13, 14
    3. 2.5, 2.5, 2.5
    4. 11, 12, 14 (modified – elbow plank position)

    Now a couple of questions for all you bodyrockers:
    1.  which position is harder for the modified star plank jacks?  the full plank position or the elbow plank position?  Is there a real answer or just personal perception?
    2.  Are there any body rockers out there that are hypothyroid? and how has bodyrock been working for you?

  • Anonymous

    Just did this, felt good afterwards. But I didn’t push myself as hard as normally :(.

    1. 20 19 19
    2. 17 18 18 (modified version, don’t have my dip station)
    3. 2.3/4 2.5 2.5
    4. 8 8 8

  • Catsnp

    I just got all of my iquipment yesterday from my big move. It was like Christmas all over again only better because I knew what I was getting:) I did this workout this morning and I LOVED it. Here are my scores,
    1.24,21,16
    2.13,13,12
    3.2,2,2
    4.4,10,10
    My kids were doing this with me and it gave me some motivation. I’ll see you guys tomorrow.

  • Charlie D.

    ‘Cause who’s not going to work out on New Year’s Eve, right?  Thanks for this.

  • Charlie D.

    ‘Cause who’s not going to work out on New Year’s Eve, right?  Thanks for this.

  • Cindy

    This was my second workout after I did the fit test today.
    Speed skater squat 38-35-36
    Reverse one leg push up 22-22-21
    3 pike press and 5 ski jumps 6-5-5
    UGI start plank 25-29-29
    These Bodyrock workouts leave you feeling mentally and physically strong and powerful!
    I am in love with Bodyrock workouts!

  • Cindy

    This was my second workout after I did the fit test today.
    Speed skater squat 38-35-36
    Reverse one leg push up 22-22-21
    3 pike press and 5 ski jumps 6-5-5
    UGI start plank 25-29-29
    These Bodyrock workouts leave you feeling mentally and physically strong and powerful!
    I am in love with Bodyrock workouts!

  • petra

    i finished this workout yestrday,1)85×2)42×3)12×4)38x…………………..petra london