Dec 1 2011

Bust It Out! Workout

Hi BodyRockers,

If you find yourself looking for that one magic bullet, that one killer exercise, that new diet “secret” that will unlock the mystery of having a perfect body then you might be in danger of shifting focus away from what actually delivers results. You are what delivers results, and those results come a day at a time – every time you choose to BodyRock with us and all the rest of the time that you choose to support your training by making diet choices that bring you closer to your goals. You have everything inside of you that is needed to succeed in this and every other area of your life. BodyRockers develop amazing “core strength” and I’m not just talking abs here people. Each time we reach within for that strength to pound out that extra last rep that power, strength and confidence inside us becomes that much easier to access when we need it.

Enjoy your training.

Freddy, Sean and Zuzana


There are 3 parts to this workout and it is 12 minutes long. Set your interval timer for 3 rounds – 40 seconds will be the rest interval and 4 minutes the work interval. The 40 second rest interval should be enough time for you to get into position for each part and also grab a quick mouthful of water. In each part you will be moving back and forth between 2 different exercises – push at your max effort and don’t forget to record your scores in your exercise journals and post your scores in the comments below :)

Part 1: Wait for the first 40 seconds to count down and then when you hear the beep get cracking!

20 Split Jumps with the Sandbag

10 Staggered Push Ups

Sean managed a total of 103 Split Jumps and 50 Staggered Push Ups

Part 2: Get into position during the 40 seconds rest interval.

20 Reverse Pull Ups with the Dip Station

10 Plank Side Hops

Sean did 62 total Reverse Pull Ups and 30 Side Hops

Part 3: Enjoy the 40 seconds rest :) then grab your Sandbag!

20 Sandbag Squat Jumps

10 Dive Bombers

Sean scored 58 total Squats and 20 Divebombers!

comments


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  • Vivi

    I redidi this one for this sunday. And very happy to beat my last score !!
    1/ 20 splits jump with 10kg + 10 staggered PU :
         6 sets + 20 splits

    2/ 20 reversPU + 10 plank side hops :
         4 sets + 20 reversePU

    3/ 20 squat jumps with 10 kg + 10 dive bombers :
         4 sets + 10squat jumps

    Great one !!!!

  • petra

    cau cau i just finished,1)60×2)32×3)36×4)60×5)60x6036x nice and short petra london

  • Anonymous

    did this one again
    26 lbs bag
    1) 100-48
    2) 100-42 ( knees bent)
    3) 66-30
    thanks

  • Anonymous

    did this one again
    26 lbs bag
    1) 100-48
    2) 100-42 ( knees bent)
    3) 66-30
    thanks

  • Migmm1921

    May I do this workout everyday?

  • Melaniesakowski

    It’s a good start to be conscious of it!  It’s important to get oxygen to your muscles during the exercise or else exercise performance and intensity will go down! Breathe :)  

  • Grace

    This was my first time doing dive bombers, staggered pushups, and reverse pullups and only my second time doing split jumps and I didn’t have a sandbag or a reverse pullup thingy (I had to use a broom across two chairs!), so be kind. :/

    Split jumps: 66 Staggered pushups: 30
    Reverse pullups: 46 Plank side hops: 20
    Squat jumps: 40 Dive bombers: 14

    I felt like there was more I could have given but my body wouldn’t hear of it. Is that normal? Where your mind is telling you you can give more but your body simply won’t cooperate? I want to learn how to break through that, but healthily. :)

  • Anonymous

    Haha!  I redid this workout switching up the second part to 20 plank jumps and 10 reverse pushups.  while I managed slighly less reps in part 1 & 3  in part two I went from just barely getting 2 rounds to getting 3.5 rounds!  so better and worse!  lol

    and my burpee for erin!

  • ZoeRocker

    This was really tough. I think I would have preferred to do different intervals. Maybe 18 rounds of 10 and 30 seconds. I found myself to be too wiped out to get anywhere doing the reverse push ups. They slowed me down big time. I think I could have done more reps the other way. Also having reverse push ups AND dive bombers in the same workout killed me. Its probably a good thing though because I really want to tone my arms more. It was a great sweat as always Thanks guys.

    Pt 1
    Jump Lunges- 80
    Staggered Push Ups- 30
    PT 2
    Reverse Push Ups- 60
    Side Plank Hops- 40 (I did an extra round of these cuz I knew I wouldn’t be able to do another round of reverse push ups)
    PT 3
    Jump Squats- 60
    Dive Bombers- 26

    • Anonymous

      I felt the same way on the reverse pushups so I’m revisiting this one tomorrow and I’m going to switch the order of the reverse pushup (10rep) and the plank side hops (20rep) as I spent most of the 4 min in that round trying to get one more rep of pullup!

      • MariaBjørgJepsen

        Agreed!!! It makes a little more sense, since the plank hops are so fast to do :) SOOO hard with sets of 20 Reverse Pull-ups, haha. But I guess that’s the point of it!

  • ZoeRocker

    This was really tough. I think I would have preferred to do different intervals. Maybe 18 rounds of 10 and 30 seconds. I found myself to be too wiped out to get anywhere doing the reverse push ups. They slowed me down big time. I think I could have done more reps the other way. Also having reverse push ups AND dive bombers in the same workout killed me. Its probably a good thing though because I really want to tone my arms more. It was a great sweat as always Thanks guys.

    Pt 1
    Jump Lunges- 80
    Staggered Push Ups- 30
    PT 2
    Reverse Push Ups- 60
    Side Plank Hops- 40 (I did an extra round of these cuz I knew I wouldn’t be able to do another round of reverse push ups)
    PT 3
    Jump Squats- 60
    Dive Bombers- 26

  • Annebel Wind

    Hi guys,, Wow.. This was heavy!!!!! I am also in the weak week of the month.. Some wiman will recognize this probably.. ;D

    But anyways.. my scores.

    I managed to do:
    Slit jumps: 60
    Staggered push ups: 30 ( I try jumping up, I only succeeded the first 2 or 3, then just moved my hands one at the time, still hard)

    Reversed pull ups ( did dead lifts instead): 80
    Plank side hops: 34

    Squat jumps 40
    Dive bombers: 13

    i didn’t use any weights.. Still feel it everywhere.. Thanx guys..

  • Melaniesakowski

    It seems that Sean holds his breath while doing the exercises and lets them out in short bursts. It’s better for aerobic training (or anaerobic it seems with the high intensity) to breathe throughout the exercise!  Just an observation 

  • Annebel Wind

    mmmmm okay.. se some discussions going on.. I like all the video’s up till now.. And have now problem with who ever is in the video.. Like Sean, Tess and Kyla.. I do miss Zuzana.. Just because it feels like i know her true her video’s and than someone starts to feel like a friend.. So yes it would be nice to see her again in some video’s.. Oh and I did have some problems with a lack of aquipment.. But that was not really a complaint. More of a share of me going back to older workouts.. But i have now problem with that.. There are so many workouts on the site..
    So I am only gratefull for this site and its owners.. Thanx guys..

  • Annebel Wind

    Hi everyone.. I haven’t done this one before..  I did the 7 minute workout yesterday.. I do not have the time to do this one now.. We have a party tonight.. Have to make dinner ready and than me aswell.. So wil do this one tomorrow.. I hope I will have a lot of energie.. I look forward to it..

  • AmBoaksy

    Here here!  20 is impossible for me. At my absolute best (i.e. when I managed to get 8 hours of sleep for a few days in a row and have been bodyrocking 4-5 times a week) I could do 13.  Now I stop after every 5 or 6.  When we just had to do 30 seconds intervals, I could bully myself into continuing (because how much longer could the set be?!) but when you have to do 20, I just stop and take breaks.  I know I won’t get to 20 in a row at my current fitness level. nahuh. lol

  • Liz

    I think that would be unnecessary. Men and women have the same muscle groups, but they build in different ways – the only way a woman would end up with that kind of body structure would be if they trained specifically for it, adding in hours of free weights training, and the needed nutrition for that lifestyle. Zuzanna has wonderful muscle definition from doing these kinds of workouts, but she isn’t “ripped” as Sean is. I think that splitting exercises as being specifically for men or for women will only further enchance/inflame the incorrect idea that weights training is for men who want to bulk up, and that women shouldn’t be that muscular. It is an outdated ideology that I would hate to see in this community.

  • Tdvroe

    soooooooooo sick of the complaints on this wonderful FREE workout site….i am thankful for the bodyrock team and all the bodyrockers who come in and post positive, gracious comments so that i can scroll past all the “drama”.  i would love for the people who don’t like the FREE workouts to go buy some exercise dvd’s with a host that they personally love and who does every thing the way they want them to do it and leave us here to bask in the positive atmosphere minus them.  i’m all for CONSTRUCTIVE criticism…but darn.  it seems there is so much complaining lately and i have to wonder if people remember they don’t have to be here and didn’t have to pay a dime?  when Zuz and Freddy announced their breakup, they could’ve just shut down the site.  i for one am glad that they are still working together and that bodyrock is growing and changing and inspiring folks like me.  thanks to all of you for your time and your effort.

  • Anonymous

    This workout was really tough! I didn’t use any weights for these exercises, but I pushed it to my maximum effort!
    Combo 1-80, 38
    Combo 2- 60, 30
    Combo 3- 60, 30

  • Treena

    I think all of the workouts are fantastic!  I am open to all exercises that challenge me… and most of all I love all the different variety of work outs.  I understand that we must always try and challenge ourselves at our own pace.. and I also think it is wonderful that there are beginner options given if you can’t do the exercise.  If you are not liking an exercise, perhaps it is your challenge and where you have to grow and strengthen.  Why don’t you try and mix it up…. this website has a wealth of different exercises… you can make your own routine up.  Thank you to Body Rock for all the inspiring exercises I get to challenge myself with on a daily basis for free!!!!!

  • Scott Wiebe

    I agree Fitnessnut.  As a personal trainer I see many fit, ripped guys struggle alongside seemingly not-as-strong gals.  I’d like to respectfully suggest that some folks here, whether they realize it or not, are intimidated because Sean is a big, scary (in a good way) looking dude, and are feeling that the workouts have changed more than I perceive them to have.  

    As a fit, muscular guy do you know who I find intimidating?…Zuzanna, Jess, and Kyla!  They’re all super fit and can work at least as hard or harder than me, with better form and grace.

    Sean obviously have more body weight than the gals, and moving that muscle around takes extra effort, so it’s an advantage and disadvantage to the types of exercises usually featured here.  Don’t be intimidated when you see him struggle.  Be inspired, and then go kick your own butt!  Maybe one of you will do more reps than the other one, but so long as you’re both giving it everything you have you can side by side as equals, man or woman, skinny or buff.

  • Scott Wiebe

    I agree Fitnessnut.  As a personal trainer I see many fit, ripped guys struggle alongside seemingly not-as-strong gals.  I’d like to respectfully suggest that some folks here, whether they realize it or not, are intimidated because Sean is a big, scary (in a good way) looking dude, and are feeling that the workouts have changed more than I perceive them to have.  

    As a fit, muscular guy do you know who I find intimidating?…Zuzanna, Jess, and Kyla!  They’re all super fit and can work at least as hard or harder than me, with better form and grace.

    Sean obviously have more body weight than the gals, and moving that muscle around takes extra effort, so it’s an advantage and disadvantage to the types of exercises usually featured here.  Don’t be intimidated when you see him struggle.  Be inspired, and then go kick your own butt!  Maybe one of you will do more reps than the other one, but so long as you’re both giving it everything you have you can side by side as equals, man or woman, skinny or buff.

  • Cindy

    I did it yesterday.
    PT1 100 split jumps with 10 pounds on sandbag & 50 staggered push ups
    PT2 76 reverse push ups and 66 plank side hops
    PT3 62 squat jumps (15 pounds) and 27 divebombers
    I really love this short but intensive workout. Sean , you are doing a great job, do not listen to negative comments.

  • Anonymous

    very well said, but zuzana and kyla might be the only ones with personal trainer certification.  Unless I have missed something, I don’t believe Freddy, Sean or Jess have, they are enthuisiasts! and Zuzana got hers partway through this journey of bodyrock!

  • Anonymous

    follow your doctor’s advice!  you might be able to do lower body exercises, you do not need weight.  zuzana had posted a “hands free workout” not that long ago, sept, maybe.  but check with your doctor!

  • Anonymous

    Zuzana was not perfect either, and there were plenty of times when days went by with no new workouts, there are like only 600 others to choose from.  these people have real lives and it takes hours to edit videos and post them, and moderate your comments, and put a t-shirt shop up, and eat, and workout, and sleep, and ……  maybe do something fun, once in a while!

    I’m sorry Freddy – I guess you are not allowed to have a life!

  • Anonymous

    I totally agree with you and I think you’re chromosones are great!

  • J

    My scores for this one are:
    P1 : 5 rounds  so 100 split jumps + 50 staggered push ups 
    P2: 3 rounds 60 reverse push + 30 plank side hops 
    P3: 3 rounds 60 sandbag jumps + 30 dive bombers 
    great work out!!

  • V.I.G.

    I still BodyRock like before, and still loving  it just as much.  You guy’s are doing a fantastic job, I really appreciate it….THANK YOU:))

    Much love and greatness….

  • tee

    Today I managed to finally do Sexy Times abs, it killed me!  Plus an awesome burpee for Erin!

  • Anonymous

    64 lunges, 30 pushups
    57 reverse chinups/pullups combo, 30 side plank hops
    46 squat jumps (6 kilo medicine ball), 20 dive bombers

    kind of weak :(

  • Avenutra 90

    These workouts are becoming more of the same. Where are the dynamic exercises that we know and love that can only be delivered by bodyrock.tv? I mean we can come up with squats and pushups. I know for me personally, I enjoy the fact that these workouts used to really think outside the box. My friends and I, we’d used to have competitions to see who could do the new crazy move by Zuzana the best. This is kinda getting old. I don’t care whose leading the videos, but when the quality of the workouts and diversity suffer. We got problems. That’s what body rocking is all about, doing different workouts and almost never the same workout more than a handful of times, and doing the stuff you don’t need a gym for.

  • Anonymous

    You can please some of the people some of the time, but you can never please all of the people all of the time…  Sean, I am in the group of “some” who is pleased with you and the rest of the new crew.  You inspire me because I know I can do what you can do…someday ;)  Also, since you have led this, my husband has strayed away from the ONE workout he found on YouTube and is going to start following you.  Thank goodness, I say, so now he will get some muscle confusion and keep fit, instead of just built.  

    Here are my scores:

    Split Jumps: 80  (bodyweight only)
    Staggard Pushups: 40 (from knees)

    Reverse pullups: 60 (I could only do half way after a while.  Total burnout!!)
    Plank side jumps 30 (I could have done these all day)

    Squat Jumps: 40 (10 lb bag)
    Dive Bombers: 16 (From knees…these are SO hard for me!!  I literally collapsed, but kept going as best I could!!)

    Remember BodyRockers, Change is good!  Love to you all.  I mean no offense to anyone, ever. 

    Enjoy the workout!!  

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

    just did “Keep It Hard for 12 Minutes” 
    http://www.bodyrock.tv/2010/05/24/keep-it-hard-for-12-minutes/

    It was one from Sean’s debut in Prague.

     

  • Anonymous

    I’ll admit I’ve been slacking a bit with my workouts lately with holiday’s, kids, school, etc but today I made my 7 week preggo self get back to it with “Bust it out”! I’m a little disappointed with my numbers but I finished the workout and that’s all that matters :-)

    jump lunge 20# – 70
    staggered pu – 30
    rev pu – 50
    plank side hops – 20
    squat jumps 20# – 43
    dive bombers – 20 (i was toast by the time I started these!)

    thanks for another butt-kicker!

  • KIMBERLAKE93

    Ok, this could quite possibly be my fav workout since Seaner took over.  It’s genius for so many reasons:
    1) All 3 parts individually are working the full body, transferring from Lower Body to Upper Body, etc.
    2) Each part is only 4 minutes yet it’s constant work but only doing 20 and 10 reps which makes the time go by super fast
    3) We’re not repeating any of the exercises after the 4 minutes so this workout stays interesting and fun and does NOT get repetitive!  

    I la-la-la luv it guys, awesome work!!  :)  Luv hearing your voice, Freddy!  And amazing to see my girl Kyla again in this vid!  I can’t wait for the new workouts to come with HER, she’s da best!

    My results:
    5 daily burpees prior to workout…..
    PART 1:
    Split Jumps w SB= 65
    Staggered Push Ups= 30
    PART 2:
    Reverse Push Ups= 65
    Plank Side Hops= 30
    PART3:
    SB Squat Jumps= 60
    Dive Bombers= 26

    Have a fantastic day, BODYROCKERS!!!  :)

    • MariaBjørgJepsen

      Couldn’t agree more – loved it :)

    • Anonymous

      LA, la, la LUV your enthusiasm Kimber!!! Just motivated me to get off my a$$!

      Luv you girl!!!!!!!!
      xoxox

  • http://www.makavelina.cz Nina_CZ

    Wow this was super super hard… I didn’t use any weight today, I didn’t feel like it :D But I did great with DiveBombers!
    Part 1 – total score: 60 Jumplunges (no weight) + 30 Staggered Pushups (Kyla’s modification)
    Part 2 – total score: 47 Reverse Pushups + 20 Side Plank Hops
    Part 3 – total score: 40 Jump Squats (no weight) + 14 Divebombers (all proper form, yay!!!)

    Also before this workout I did 500x Jumprope Highknees in 3:35. I decided to add this short skipping session before each workout (I prefer doing it before, it warms me up nicely, gives me some cardio and I am too tired to do it after, haha). Loved today’s workout and can’t wait for the new challenge everyone is talking about on FB :D

  • Anonymous

    I would love to see a workout with more emphasis on legs :) I actually am a girl that would like to gain mass in my legs! :) anyone else feel the same? :)  

  • MariaBjørgJepsen

    My body is very sore from my weight training on Saturday, but I refused to rest completely. I did this one yesterday and “Sexy Time Abs” this morning. Short and good :) This workout was a true leg burner for me! I still don’t have a Dip Station or 2 proper chairs to use, so I made Rows instead of Rev.P.U.

    Part 1:
    Split Jumps. 15 kg: 128
    Staggerede Push-ups: 60 (not bouncy).

    Part 2:
    Rows, 21 kilos (15kg after 4 sets): 180
    Plank Side Hops: 90

    Part 3:
    Squat Jumps, 15 kg: 80
    Dive Bombers: 42

    Thanks guys, I Loved the sweat fest!!!

    Love, Maria

    • http://www.janetspreiter.com Janet

      You’re an animal, little Maria! You never cease to amaze me! Power house!

      • MariaBjørgJepsen

        But you are THE animal with your amazing hill running, surfing, bike riding and yoga :D THANK YOU, dear friend! How are things in Maui?
        Love, Maria

    • tee

      My mouth is hanging open! lol

  • tee

    Hey guys, managed to start my workout before midnight!  ha ha!  Did Wild & Free exercise challenge!  It was great!  even though it was so late I still managed to take 3 minutes off! (plus I increased the weight of the swings) and of course did my burpee for erin!

  • http://www.janetspreiter.com Janet

    Following my comment the other day about being concerned about the focus on more explosive moves is flirting with injuries I figured I had to give this a shot. I was looking for a way to abbreviate my once a week strength workout, and I figured if I did this first I would wear me down faster. This was indeed the case, although it was still a gritty hour and quarter of slow burn weight exercises.
    I reduced my sandbag to 18 pounds and could’ve warmed up a bit better perhaps.
    80 jump lunges
    37 staggering push ups (Sean style but not so bouncy)
    80 reverse push ups on a broomstick over two barstools. All bent knee.
    40 plank hops
    60 squat jumps
    22 dive bombers
    After that I launched into a series of about 15 standard full body, slow motion, full range of motion weighted exercises til shaking point in each one (squats, curls, push ups, sit ups, hamstring curls, etc etc). Done with that business for the week. I’ll be ready for the big surf on Wednesday!!
    Having completed Sean’s workout my feeling is that this is a very challenging arm strength workout
    Doing the sets in the continuous fashion also pushes the cardio element. I would hate to see body rockers getting discouraged over this workout, because of its difficulty

    • tee

      hey janet!  awesome scores!  especially those reverse pushups!  must be all that paddling!  the pullups killed me, 20 at a time was too much.  I can do 10 to 12 then struggle!  took like a whole minute to get to 20!  ha ha!  but my back muscles are a little sore today!  so that’s good, they haven’t been sore in a while!

      aloha!

  • Anonymous

    Hi Bodyrockers,

    I think it would be cool if you all who do facebook liked this page: http://www.facebook.com/pages/Zuzana-Light/265117540203443 

    –Chris

    • tee

      Love Zuzana! Can’t “like” it but have it saved in my favourites!

  • Annalise

    Wow, thanks for pushing through that Sean!  Inspiring.  

  • Dea6109

    I’m sorry to say, but I’m not a big fan of this new approach.  I came to this website to be inspired by Zuzana who’s an expert in her field.  Even though I like to push myself, I’m not interested in doing/able to do staggered push-ups.  I want to be inspired by strong, assertive feminine energy and Sean and the other fill-ins are just not doing it for me.  

  • Anonymous

    Umm I am just wondering … is there a reason you have changed the name of jump lunge to split jumps? I mean is it really necessary? I am just wondering if someone else is typing up the workouts? I would prefer the workout names not change as I look them up on the origional name.

  • JoannaKonieczna

    74/30
    60/20
    60/24

  • Vivi

    I did it today, but with a body in pain with yesterday’s 1000rep workout !!
    My score for this one is :

    Part 1 : 5 rounds, so 100 splits & 50 staggered PU
    Part 2 : 4 rounds, so 80 Reverse PU & 40 plank side hops
    Part 3 : 3 rounds + 12 jumps, so 72 squat jump & 30 dive bombers.

    I really have to fight Brutus in the third part !!

    And after I did “Mission abs possible” with which one I cried my abs !!!

    I’m out now !!! no more strenght …. but Happy lol !!!

  • tee

    Hi guys!
     
    I took Cat’s idea of advent workouts, and sat down while watching a movie tonight and planned a workout for everyday for the rest of this month (except christmas day) my workout log is full!  I have a combination of recent ones to redo, some exercise challenges and some workouts from back in 2009, 2010 that I haven’t ever done.  plus that horrible 1000 rep workout for every saturday! lol  Whenever these guys post a new workout I’ll just take one out and put the new one in!  I’m so excited!

    tomorrow it’s “Wild & Free exercise challenge” !  have a good night everyone!

  • tee

    hey bodyrocker bonnie,

    I sign in as a guest as I don’t have those other things and don’t know how to sign in any other way.  some help would be appreciated?  ha ha

    and yes I am the same height as you but hips not quite that flexible yet!

    • BodyRocker_Bonnie

      Hi Tee - go to the DisQus tab above the comment box -  use the drop down menu and click Edit Profile.  Then click on on Avatar and download a personal photo :)

      • Gerrilee Schafer

        ahhh….that’s how you do it..I’ll give it a try too

        • BodyRocker_Bonnie

          Gerri – - Tee was asking about this, if you don’t have an account already when you go to the Disqus drop down box you can choose “Create Profile”. However – the new BR profiles are supposed to be up today that we can create, so can’t wait to see what that’s going to be like!

      • tee

        It says login or about disQus,  do I have to sign up fo this?  like I said I don’t belong to any of these things! lol

        • BodyRocker_Bonnie

          Yes – - if you haven’t signed up for a profile with DisQus yet, when you go to the dropdown box one of the things to choose is Create Profile.

          • Anonymous

            Thanks Bonnie!  I seem to have a new name now! I wonder if I’ll remember who I am?  Ha ha!

  • tee

    hey freddy!

    where did the t-shirt shop go?  It was there and now it’s gone?

    • Anonymous

      Hi Tee,

      I believe they were having problems with the “shop” and took it down till it’s fixed.  In cause anyone didn’t know they had a link at http://www.facebook.com/BodyRock.Tv under twitter and youtube.

      –Chris

      • tee

        for a minute I thought maybe I had dreamed that there was a shop!

  • Courtney

    I’m not thrilled with my scores, but this was tough and I was dripping sweat, so I’m proud that I pushed myself.

    60/29
    57/20
    60/20
    Plus 12 minutes of interval skipping.

    My upper body isn’t weak, but it definitely slowed me down on this workout. The reverse push ups really killed my arms and made the divebombers that much harder.

  • Anonymous

    When and where are we going to be able to buy the t-shirts? :) I cant wait to be able to get one! Ive wanted one for a year now (I guess I could have made my own) haha but it wouldnt be the same! 

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

    I can hardly believe that even the easy modifications made me suffer so much …maybe I should have done my 25 minutes skipping AFTER the workout and not before (it was my warm up). Anyway, even if I’m just trying to justify my underachievement, this was definitely tough ;-) .
    I had to modify all but one exercises (I did the squat jumps with my 4.5kg weighed sleeping bag), and my scores are still not as good as I expected. By the way, I appreciated this new structure, it was a welcome difference from the regular 10-50×12. So my scores were:
    Jump lunges: 83
    Stepping-into-position PUs: 40
    Reverse PUs: 62
    Plank side hops: 30
    Squat jumps: 60
    Dive bombers: 24

  • Anonymous

    Tough workout, both cardiovascular and strength. Agree with Janet below, especially the staggered push ups, generally easier for guys to pull off. My scores:

    Split jumps (25lb) 80
    Staggered push ups 40
    Reverse push ups 72
    Plank side hops 30
    Squat jumps 60
    Dive bombers 30

    Thanks a lot, Sean and Freddy.

  • Mary Lou

    I agree with what @janetspreiter:disqus  said below, it seems to have become a love/hate relationship for a lot of people, myself included, but I’m willing to give it a go because it may just be the ‘kick in the pants’ I need to take it to the next level.
    part 1: 60 jump lunges w/ 20lbs
               23 staggered push ups, 3 jumping, rest walking
    part 2: 50 reverse push ups
              20 side plank hops
    part 3: 40 sandbag jump squats w/ 20lbs
               13 dive bombers

  • Jessica LeBoeuf

     That was sooooo hard!!! I put the gymboss timer on my christmas list, but for now I just used http://www.beach-fitness.com/tabata/ and it’s not as advanced so I did the whole 4 minutes then restarted it again, which was fine! I didn’t want to stop and write down my reps, but all I know was my legs were burning so much@google-0a88234c207c9d35210ece6f8d76e79a:disqus
     I loved this workout, thanks!!

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

    Part I:
    42 Jump Lunges w/ SB
    20 Staggered push ups (walking hands, not jumping)

    Part II:
    58 Revers pull ups w/ DS (in the end I was doing pulses cuz it was too hard!)
    20 Plank Side Hops

    Part III:
    41 SB Squat Jumps
    20 Dive Bombers

    + Burpee for Erin
    Thanks!

  • michelle

    I think everyone is right.. that being said just switch them up.. go back and forth take some of the new ones and go back to old ones.  these new ones challange in a new way .  I do miss the flow of Zuzana  but for the most part I just want a challanging workout that I don’t get bored with and these always bring it..

  • Anonymous

    Wow, what a great sweat :) love this workout – thank you guys! :)

    Here are my scores:
    Part I:
    57 Jump Lunges w/ SB (11kg)
    20 Staggered push ups (brutal)

    Part II:
    60 Revers pull ups w/ DS
    20 Plank Side Hops

    Part III:
    40 SB (11kg) Squat Jumps
    20 Dive Bombers

    + Burpee for Erin!! <3

    nice weekend, bodyrockers :) )

  • http://www.janetspreiter.com Janet

    Is it just my perception or have these workouts shifted away from the balance and strength movements to more purely masculine strength exercises? I don’t have a problem with lots of lunges and push ups, but I need to balance it with other things than just quads, biceps, and triceps. A lot of the focus recently has been on sheer strength and speed and short burst fast twitch muscle fiber movement, where there is also higher risk of injury These are great if one is really in great shape to begin with, but I fear it leaves a lot of people out and will lead people to try to duplicate high reps with less focus on quality. I think Zuzska’s input with personal trainer background is needed to balance things and to make your workouts more all-inclusive, if that is still the objective. At 54, I have seen far too many sports enthusiasts drop along the way with unnecessary injuries, and I have had my share of injuries, too. I enjoy Sean’s enthusiansm greatly, please don’t misunderstand. Just thinking these workouts are getting quite formidable, especially when you see a fit guy straining to perform them.

    • Laurenl

      Yes completely agree. I have been a dedicated and loyal bodyrocker for 2 years and when I check the new workouts, I honestly feel like they are suddenly geared toward men and their big burly muscles. For this whole week I have gone back and done old school Zuz workouts. Feel like my fears on this site are coming true with the recent changes:(

      • Laura

        After being a loyal bodyrocker for 2 years as well (since malta!!), I
        now find myself checking the site and not watching the videos anymore.
        For the first time in a long time, I have lost my inspiration to work
        out every day- I miss Zuzana. I need the “if she can do it so can I”
        kick that I get while watching her do anything, whether that’s cooking,
        working out, traveling, or just talking to us, she is so magical.

    • Lila Alejandra ♥

      I totally agree. Freedy, Zuzana and Sean can each of you guys do one video each and atlernate them one day Zuzanita and another day Sean? PLEASE!

    • Anonymous

      Thanks Janet for writing your comment, these are my thoughts exactly, but didn’t know how to say :) Last week my ankles were sore from too much sandbag, so I went back to really old workouts…
      I still like very much watching Sean and Kyla, they are a great team and really motivating!

    • Anonymous

      Hi Janet,

      In some ways I agree with you.  I wrote an email to them about this, but I didn’t express it quite as well as you have here.  I said bodyrock needs a female face whether it was Zuzka or someone else.  Sean is a good guy and does excellent workouts, but the feeling I get is the majority of people here are women and they don’t go to youtube to find hot guys to follow.  They want hard intense workouts lead by a woman.

      –Chris

    • Anonymous

      Hi Janet,

      In some ways I agree with you.  I wrote an email to them about this, but I didn’t express it quite as well as you have here.  I said bodyrock needs a female face whether it was Zuzka or someone else.  Sean is a good guy and does excellent workouts, but the feeling I get is the majority of people here are women and they don’t go to youtube to find hot guys to follow.  They want hard intense workouts lead by a woman.

      –Chris

      • http://www.janetspreiter.com Janet

        Yes, I am inclined to agree here, Chris. There are plenty of guys showing workouts on you tube.

    • tee

      It’s funny, I don’t really see that there is that much difference.  I have found that the workouts seem to have a good mix of upper and lower body moves.  other than sean likes to do pressups.  but we can always leave that out but I’ve always tired easily in my shoulders so I like to try to do them.  the only real difference I have noticed is that some peoples scores seem to be lower than normal, my scores are always low so I don’t find too much difference but wondered if that might be bothering people. 

      I thought it was funny how one of the girls complained about the reverse pushups, that she couldn’t face them, yet zuzana did reverse pushups so much.  I know because it was driving me crazy, just because I find them so hard.  so putting reverse pushups are not a new sean thing!

      As for the girl leading or the guy leading it’s all the same to me.  I came here because I liked what zuzana was doing,  now that I’m here and zuzana is not leading the workouts, it doesn’t matter to me who is leading the workout as I think they are all great in different ways!  (I like to go to youtube and watch regular people do these workouts!)I do have to admit that I probably wouldn’t have come here if a guy was doing the workout, but also I’m not sure I would have come here if I had seen the newer workouts with the equipment.  For me it was the appeal of the bodyweight workouts that got me here!

      I have been a little concerned about people performing some of the exercises because of people’s obsession with the weight because no one should be doing these exercises with weight if their form is not good without!  and I sometimes wonder if some people are sacrificing their form for speed.  I think that everyone should find a camera or a mirror and watch themselves do a workout.  now that I have I can see I should not be using the weight for jump squats!

    • Lvette #1

      I agreed with your concern about injuries. I went back to Zuzana’s routine from January to the last workoout she posted here, I did not see that much difference from what Sean is doing except staggered pushup, the walking pushup and his interval setting. Sean used the 10/50 sec interval more, while Zuz used various more settings. I’ve always felt than bodyrocking routine tend to use the upper body a bit much. Personally, the sex of the host is not a issue for me.

      Ps. Now I’m even more jealous of you, seeing your age again. You have found the fountain for longevity.

      • http://www.janetspreiter.com Janet

        Thanks, but still seeking the fountain of youth I am afraid. Still a mortal!

    • AmBoaksy

      I agree.  It’s not necessarily bad, but I do have bad wrists (so doing the dynamic pushups followed by reverse pull ups was a little bit more than I could handle) and I have to kick the workouts back to the beginner level most of the time.  I realize I haven’t been able to BR more than 3 or 4 times a week for the past couple of months, but I’ve been bodyrockin for almost a year now.  If I have to do the beginner version of these workouts, I wonder if beginners are turning away from bodyrockin because workouts are too intense.  I hope they aren’t, but if I was starting now (as opposed to last year) I don’t know how long I would have stuck with it. 

      As for me, when I have to kick back to the beginner steps (when I used to be able to do the workouts just fine with Zuz and in pretty much the same time) I don’t get the same boost in self-confidence for being able to accomplish what, at first seemed impossible simply because the workouts are beginning to approach impossible. lol.  That being said, when I completed the It will rain sweat workout, I felt like a million bucks.  Overall, I realize that as long as I stick with the workouts, I’ll eventually get used to the new intensity, but I also think they don’t need to be as intense.  Or that we need AS many intense workouts every week.  If we had one, and the others were more like the ones Zuz did before, then that would be fine.

      My pitiful scores for today were:

      80 split jumps
      36 staggered pushups
      51 reverse pullups
      20 plank side hops
      60 squat jumps
      20 dive bombers

      Have a great day everyone!

      • http://www.janetspreiter.com Janet

        These are not pitiful scores by any means on such a challenging strength workout, but be careful if you have sore wrists! I am not sure if we will all push through to achieve higher limits with these types of workouts or crumple along the way, but, yes, I agree I do find it is harder to achieve the same consistency Zuzana wanted us to shoot for. Consistency over time is something I have always valued.

    • Johnnyfit

      One thing to take note of is that yes he is straining, but he weighs more then you. much of this is body weight work and being bulky or heavier is a disadvantage. I do notice a change in these workouts, but I really don’t think of this particular video as a bulking routine. I must say this is going to be a mind/ endurance workout for sure.

    • Anonymous

      1/2 of these exercises are CORE!!!! exercises.
      If guys bodyrockers can do our girly exercises , we can do couple of theirs.
      I love it all.
      Thank you guys!
      marry christmas 
      Bohdana

  • Anonymous

    my knee wasn’t cooperating today, so I did step ups with my sb instead of jump lunges and just bodyweight for the jump squats.  It took more time, so my reps are low, but I really liked the staggered pushups.  I wish I had the time to do more.  I LOVE dive bombers.  call me crazy, but it’s one of my favourites, along with ninja jump tucks.

    sb step up 45
    staggered pushups 30
    rvs pullups 84
    plank side hop 40
    jump squats 40
    dive bombers 31

    See you tomorrow!

  • BodyRocker_Bonnie

    Busted it out.  Reduced SB weight to 15lbs:

    Part 1 – Split Jumps (80) , Staggered PU’s (no plyo, Kyla’s modification: 30)
    Part 2:  R-PU’s (60), Plank  Hops (30)
    Part 3: Squat Jumps (40), Dive Bombers (15, w/ proper form & gritted teeth)

    Followed with 5 sets of the following combo for a time challenge bonus:
    20 knee raises and 5 burpees = (9:54)

    I found the squat jumps to actually be a favorite.  Nice job, Sean!!  

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

    Did Abs Assassin Workout today. Thank You!
    http://www.bodyrock.tv/2010/04/01/abs-assassin-workout/

  • Elena Ioan

    Hi! I did 66 split jumps w. sandbag (light one), 30 staggered push-ups, 60 reverse pull-ups, 30 plank hops, 47 squat jumps and 20 dive bombers. 

  • Lvette #1

    I have to ask my hubby if he does rotators cuff exercises. Yoga has improved his flexibility a lot. Thanks

  • Emily Schroeder

    Wow, what a killer!  I love these 12-minute workouts, because they’re short and most definitely powerful enough to deliver results!  Thank you, thank you, thank you! 

    My scores:

    Jump lunge (with two 7.5-lb dumbbells): 100
    Staggered pushups: 40 (did most reps with the jump between push-ups, but one set I just walked my hands to the staggered position)

    Reverse push-ups: 66 (had to do a few halfway-up reps toward the end of the sets)
    Plank side hops: 30

    Squat jumps (with two 7.5-lb dumbbells): 60
    Dive bombers: 25

    Good luck to all of you doing this and other BR workouts!  At the precise moment when it hurts and you want to give up, remember that’s the EXACT moment you’re getting stronger–both physically and emotionally!  (It helps me power though the reps, anyway.)

    Lots of love and strength to every one of you from me, here in Iowa (United States)!

    Love,

    Emily

  • tee

    hi guys!

    finished this one! good stuff! 
    I should have reduced the reverse pushups to 10 per round, 20 is a bit much for me,actually it would have been better to do 20 plank jumps and 10 reverse pushups, it would have followed the pattern of the other two rounds – 20 lower body, 10 upper body! I think I might do that next time, I might have done more reps total that round!

    I used my 20lb sandbag the first round, no jumping hands in staggered pushups, but all full!  dive bombers 7 full, 3 touching knees as I went back and forth, second round 2 full, 2 touching knees, then 6 full on knees

    jump lunges – 60 reps
    staggered pushups – 22 reps

    reversepushups – 40 eps
    plank jumps – 20 reps

    squat jumps – 40 reps
    dive bombers – 20 reps

    I think the fact that many of us struggle with upper body shows us that we maybe need to work on it!  I find it difficult because I still weigh too much as my weight goes down I won’t struggle so much!  my goal is to be able to do as many as maria bj! 

    come on girls, you don’t go to the gym to lift the girlie weights, 1lb and 2lb dumbbells do you?  come on, grab the 20′s and curl them!

    • BodyRocker_Bonnie

      Hi Tee – I was using my dip station tonight for knee raises and recalling your recent post about finally getting your dip station and feeling it was a little high (not adjustable)…how’s that working for you?  We are about the same height I think (5’1/2″).  I usually do not try to put my feet down for knee raises, which is good anyway I think.  I just barely clear the bar when doing round-house kicks, but it works :)

      • tee

        Hi Bonnie,

        I really like it, though it would be nice if I could lower it about 1 – 2 inches, but I am able to do knee raises in it and I can just graze my toes on the back bar if I need to pause without dropping down.  Reverse pushups are fine on it, as I was trying to do them on a pull up bar before.  I haven’t used them for any round-house kicks, I don’t think I’ll be able to though, I don’t think I’m that flexible!  I might be able to put a short stool in there maybe (?) to stand on depending what the exercise is.  I have a short little stool that I use when no one is around to reach in the kitchen cupboards!  Ha ha, not ashamed just hubby is 6ft5inch, one son 6ft1inch, other son 6ft and youngest son is probably getting to about 5ft 6inch so far!  So if I could get them to do the workouts this equipment would be perfect for them!

        Did you see my post yesterday?  I was too exhuberant coming off a burpee into a knee raise and kind of jumped into place bringing my legs up and just about did a flip onto my back!  forgot how high it was! lol had to slow down after that!  safety first! lol

        • BodyRocker_Bonnie

          Hi Tee, you are shorter than me? Give that round house kick a try, I get you can still do it without a stool. The flexibility will come if its a bit of a stretch. Didn’t see your note from yesterday yet. Your profile doesn’t offer the option to “follow” you so that your comments can show up in my dashboard que. Its a nice way of not missing the comments from folks you enjoy hearing from since comments can get buried so fast in the discussion forum. Maybe take a look at how your profile is set up for DisQus?

          • tee

            anybody else notice the reply button keeps disappearing?

            Bonnie I am the same height as you but my hips aren’t flexible enough to swing over hip high yet, that’s why I might need a little stool to stand on just to be a little higher.

            I’m signed in as guest as I don’t have facebook, twitter, etc and don’t know how to sign in any other way, or how to get rid of the grey man icon!  I’ve asked for help before but I don’t think anyone has ever replied.  at least not that I’ve seen.

            • BodyRocker_Bonnie

              Tee I couldn’t figure out how to set up a profile for the DisQus forum at first either. When you go to type a comment in the box, look up to the right hand corner to the DisQus button. On the drop down under “Dashboard” go to Edit Profile. Then to the left click on Avatar and you can download a personal picture and crop it as you’d like. This may only be temporarily helpful as Sean posted on FB that “FYI BodyRock is launching the community section of the site for you guys on Monday!! New look make sure you create your profiles!!”

              On that note of FB – I did start an account last week and almost bailed by the end of the day because it seemed so overwhelming as people find you to connect. But now I’m totally having fun, and I reallly appreciate getting a heads up on information like this in advance when its not announced yet on the BodyRock page.

              • tee

                I saw that on sean’s page, another thing to worry about, I won’t know how to do that either or if I want to!

  • Bodyrocker_Audra

    Thank you Robyn!  Glad to be of some motivation here amongst all you awesomely fit people!

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

    By the way, my butt is nice and sore from this workout yesterday!!!  I’ll have to try it again to get better scores. 

    • tee

      Isn’t that funny people are complaining about all this upper body work and my butt and legs are sore from the undies workout and I just added to it with this one!

    • MariaBjørgJepsen

      Gotta love the feeling of a sore butt and thighs – mee too :)

  • Mmghia

    Did not think I was going to like this time frame 40/4:00 but I did!  The time went quickly and it was not repetitious.  Nice Job Zuzka for designed this workout!!!

    JL                81
    Staggered pu 40  (from knees)
    rev pu           75
    plank hops    30
    Sq Junps      60
    Bombers       39

  • http://twitter.com/BR_Tea BR_Tea

    I absolutely agree with Kendra. Female body doesn’t secrete so much testosterone, as male body does. You can not build up your body the way Sean can. Try to mix up your workouts and with the proper nutricion, you will reach your goals soon.
    Best of luck! 

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

    I’m not you, I know, nor do I know you, but you couldn’t possibly build up to look like Sean if you are female.  Usually female hormones/composition just don’t support having that much mass, but you can still get lean and strong with upper body exercises.  To each his/her own, but I just wanted to write to let you know that it should still be fine.  I like the mixture–I find it nice to mix in some of the Seantastic upper-body heavy exercises with the older Zuzka ones.  Good luck!!!

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

    I’m not you, I know, nor do I know you, but you couldn’t possibly build up to look like Sean if you are female.  Usually female hormones/composition just don’t support having that much mass, but you can still get lean and strong with upper body exercises.  To each his/her own, but I just wanted to write to let you know that it should still be fine.  I like the mixture–I find it nice to mix in some of the Seantastic upper-body heavy exercises with the older Zuzka ones.  Good luck!!!

  • Lori

    Lots of upper body stuff here, and it reflects in my low scores. :-)

    66 Jump Lunges
    10 Staggered Push-Ups, 20 Reg. Push-Ups

    38 Reverse Push-Ups (in sets of 10, not 20)
    30 Plank Side Hops (in reg. plank, not elbow)

    30 Prisoner Squats (in sets of 10, not 20)4 Reg. Dive Bombers, 16 from knees

  • ZoeRocker

    Holy crap Sean! You are leaning out faster than I thought was humanly possible! I think the key is having Freddy there to push you. I think that is Zuzka’s secret too. I need a Freddy!!!

  • Rhonda

    Yeah, Friday!.  Nice change up on the time interval on today’s workout.  Completed the BodyRock.tv workout Bust It OUT!
     
    3 min jump rope warm up/4 min stretch
     
    Interval 40 sec rest/4 min work.  Complete as many sets as you can in the 4 min interval.
     
    Set 1 : 20 Split jumps ( 16lbs weight) & 10 stagger push ups ( reg):  50 split jumps/25 push ups ( basically 2.5 rounds)
    Set 2: 20 Reverse pull ups & 10 plank side to side hops: 53 pull ups ( bent knees – not straight leg)/25 plank hops
    Set 3: 20 squat jumps 22lbs switched back to 16lbs & 10 dive bomber push ups: 40 jump squats/15 push ups (totally wimped out on the push ups.  Got 5 reg dive bomber, then realized as tough as these are It might take me 2 minutes just to complete the push ups..so did these on the knees…still challenging with that dip)
     
    Finished with 3 rounds 100 jump rope/ 5 dive bomber push ups (knees)  Wanted to get stronger with this push up move so I decided to try some more even if I didn’t do them with straight legs.
    Stretch cool down, total time 25 min.

  • shaylay_84

    Yeah… Arms look great! but I don’t want mine to look like that! lol! I need more all over work outs in stead of all upper body stuff.
     BUT! I have to say, my husband has been wanting to do these now that Sean has been on the videos. I think he thought it was just for girls or something! haha!

  • Samantha R

    Set your timer for 3 rounds of 40 seconds and 4 minutes (00:40/04:00) – your 40 seconds is rest then do:

    40 Seconds Rest
    4mins – 20 x Split Squat/10 x Stag Push – Repeat and do as many rounds as poss in the 4 mins
    40 Seconds Rest
    4mins – 20 x Reverse Push/10 x Plank Hop
    40 Seconds Rest
    4mins – 20 x Jump Squat/10 x Divebombers

    Hope this helps.  Sx

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

    I did it. Crazy workout.
    I’m beat. My scores: 60 split jumps with 25 lb sandbag, 26 staggered
    pushups 3 with jump the rest walking, 44 reverse pushups (this surprised
    me), 20 plank side hops, 47 sandbag squats, 20 dive bombers. I only
    had to modify the staggered pushups. Now I need to go mop up my sweat.

  • Charlie D.

    I’m pretty proud of my scores today:

    split lunges: 80
    pushups: 31
    reverse pullups: 80
    plank hops: 40
    squat jumps: 51
    dive bombers: 20

  • Bohdanam

    90-40 ( 26lbs bag , full st push up)
    92-40 ( knees bent)
    66-30
    nice one
    5 B’s for all

  • Anonymous

    Hi there,

    today I decided that this month I will do some of the old workouts that I have done in December last year to check on my improvement…I am sure that here will be some “beating our personal best” workouts..but I started it today…I will be doing some old,and some new workouts..

    Have fun this weekend!!

    kisses to you all

  • Bodyrocker_Audra

    This one is for @Leverlock_25:disqus :)

    I’m pooped and my arms are gonna fall off lol!
    Used my 20lb BB.  Something about divebombers that make me nauseous every single time.

    1) 100/50
    2)  64/60 (10/10 split instead)
    3)  80/34

    + healng burpees for Erin ;)

    OK seriously, I’m taking the next 2 days off for some much needed R&R or ARD cuz #1 I got two 12 hour shifts at work this weekend and #2 my muscles need some recovery time.  Otherwise, thanks for this weeks kicka$$ workouts!

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

      Wow you rock this workout.  Amazing scores.

      • Bodyrocker_Audra

        :D   I’m feelin the love Tori!  Lets all keep inspiring others :)

    • midimidi

      holding you to it Audra! 2 days off for you!  Can you hold me to not jumping rope?  i am getting a shin splint  from those darn jump tucks ( all 100 from the other day ) that i really need to take 6 days with no skip to my lou! Better to be a smart body rocker than an over trained and injured one!

      • Bodyrocker_Audra

        Haha for some reason my calves are sore, Miriam.   If I can’t keep you from skipping, your shin splints surely will.  Take a break, you deserve it ;)

      • Bodyrocker_Audra

        Haha for some reason my calves are sore, Miriam.   If I can’t keep you from skipping, your shin splints surely will.  Take a break, you deserve it ;)

    • kat

      I think you motivated me Audra to do this workout again this evening!!  Gonna try my hardest to get more scores like you :)   and of course work on doing the pushups without modifications LOL

      • Bodyrocker_Audra

        Your reps on the reverse pullups were great Kat!   

      • Bodyrocker_Audra

        Your reps on the reverse pullups were great Kat!   

    • kat

      I think you motivated me Audra to do this workout again this evening!!  Gonna try my hardest to get more scores like you :)   and of course work on doing the pushups without modifications LOL

    • Anonymous

      oh my god, audra :) ) FANTASTIC scores!! are you a machine? *haha* Just WOW!!! Great job!!!! :) nice weekend and nice recovery :)

    • Anonymous

      Amazeballs!

      I messed up the timing when I did this last night. So here it is again…

      Sandbag Jump Lunges: 107
      Staggered Jumping Push Up: 50      — 5 Rounds

      Revese Pushups: 66
      Side Plank Jumps (on elbows): 60    — 3 Rounds
      (Did 20/20 here cuz the plank jobs were just starting to give a good burn)

      Sandbag Squat Jumps: 60
      Dive Bombers: 30               — 3 Rounds

      **24lb duffle bag filled w/ rice!**

      Ps, Hell must be a place where they make you dive bombers over and over again!!

    • MariaBjørgJepsen

      Incredible scores, girlfriend!!!! Audra the “Gladiatress”, ha ha ha :D
      MUCH love, Maria <3

  • http://www.ktreecna.blogspot.com Tracy

    Phew!  Good Morning, Everyone.

    Modified for Super Beginner with sore foot.  No jumping, no weight.
    Reverse Lunges 40
    Staggered Push ups from knees 20
    Reverse Pull ups 46 (most of these were done with my bum still on the ground)
    Plank side steps 20
    Squats 60
    Pike push ups 20

    I’m a wobbly mess.

    For the record:  this is my 11th workout on the Bodyrock path.  Already I am able to do my lunges a little deeper and with better form.  My pike push ups were deeper today than the last time.  I wish I could say my reverse pull ups were better, but no.  I’m not strong enough to do more than 3 in a row, but those 3 look pretty good lol.  Anyway, my point is that what Zuz has said before is right.  If you do your best you will improve as you go.  Don’t give up.  Every rep is a step forward.

  • kat

    SB split jumps 90
    staggered pushups (on knees) 40
    Reverse pull ups 116 (yes, I seem to be better with these than the other exercises LOL)
    plank side hops 50
    sb sq jumps 80
    dive bombers 30 (half way threw on my knees)
    Plus
    5 healing Burpees
    500 skipping Rope..
    Great workout!! Thanks guys :)

  • Anonymous

    My scores: 

    93 split jumps (without sandbag) 
    40 push up (from knees) 
    70 reverse pull ups (assisted) 
    30 plank sidehops 
    65 squat jumps (without sandbag) 
    30 dive bombers (from knees)

  • Anonymous

    My scores: 

    93 split jumps (without sandbag) 
    40 push up (from knees) 
    70 reverse pull ups (assisted) 
    30 plank sidehops 
    65 squat jumps (without sandbag) 
    30 dive bombers (from knees)

  • Anonymous

    Do you have a smart phone?  iTunes & Android markets each have great interval timer apps for free.  

    iTunes: 
    1. Round Timer (the logo is a red alarm-looking bell) is my favorite.  This app is the most like the clip-on Gymboss we all love. 
    2. Gymboss (logo is a black & white stick figure in a circle, who looks like he’s running).  The round timer app is super-easy to use, & Gymboss will let you build custom workouts.  Thier app isn’t as easy as their timer but it’s nice.

    Android: I like these equally:
    1.”HIIT Inverval Training” by Giorgi Regni (the logo has a runner’s silouhette).  Easy to use & you can save presets.  
    2. “A HIIT Interval Timer” by Pimpim Mobile (the logo looks like an analog clock).  This one is also easy to use, but you can also make  very specific workouts.  If you wanted, you could make each round say “jump rope, squats,knee raises, etc.”  I love both.

  • Cindy

    This will be my Saturday’s workout. I do not understand how some people can criticize Sean because he is doing a great job. Sean , you are awesome.

  • Gerrilee Schafer

    Used 15 lb in my SB, did the plyo staggered PU.  the only mod I did was after the first set of 20 reverse PU, I realized I was wiped out, so turned it into sets of 10…I know , cheating, but I wanted to keep the flow of the routine going.

    1/ SB splits 86
    2/ staggered PU 40
    3/ reverse PU 59
    4/ plank side hops 40
    5/ SB jump squats 80
    6/ dive bombers 30

    finished with 6 min 10/20 HKS

  • GoustiFruit

    Just finished, and I was pleasantly surprised, the flow was good… if not for the lower light of the days right now and the low mood, I probably would have done a few additional minutes of high knees or something else… will keep these for the heyday :-)

    Scores…
    [P1]
    Split Jump w/ Sandbag: 100
    Staggered PU: 50
    [P2]
    Reverse PU: 70
    Plank Side Hops: 30
    [P3]
    Sandbag Squat Jump: 67
    Dive Bombers: 30

    I liked it, I will do it again someday.

    • kat

      Great Job :-)

  • Samantha R

    Hi all

    Split Jump 6K: 82
    staggard Push: 42

    Rev Push: 72
    Plank Side Hop: 30

    6k Squat Jump: 80
    Divebombers: 31

    Thanks guys.  Sx

  • Anonymous

    I just found Zuzka’s non-personal or non-private Facebook profile! :) Here’s the link in case somebody else missed it:
    http://www.facebook.com/pages/Zuzana-Light/265117540203443?sk=wall

  • Glowmerida

    I think Sean is doing too many exercises for the arms/shoulders and not enough of..well.. everything else…  I really can’t see reverse push ups anymore ^^ (btw why are they called “pull ups” here? and what’s the difference between split jumps and jump lunges?)

    • kat

      I don’t think there is a difference from the split jumps and jump lunges just different names, same with the reverese pull ups are the same as reverse push ups :)

    • http://www.ktreecna.blogspot.com Tracy

      I actually like the extra upper body work.  Someday I’d like to have shoulders like Zuz.  Can’t get there without the work.

    • Frederick

      Hi there,
      We will start to push more on the lower body!

      • http://www.janetspreiter.com Janet

        And don’t forget those ABS! Although I supposed mine would show more if I didn’t eat that chocolate cake yesterday but I had to get it out of the way before it hurt somebody.

  • GoustiFruit

    Obviously some workouts, and particularly those done by Sean, are more focused on strength, while others are more focused on agility/speed/energy… What would be interesting is that you switch places, that is Sean would show the agility/speed ones and Kyla/Jess/feminine host would show the strength ones :-) So not to discourage anybody…

  • tee

    Ha ha love to see sean almost puke!  I guess that means I should have a bucket handy!

    Oh by the by, the workout is 14min long, there’s 3 – 40 sec rest in there!

    I wonder if they filmed this right after the 1000 rep one?  I actually thought today’s workout might be a Jess workout as Kyla had left already and Freddy was supposed to be filming Jess on the weekend while Sean was away!  I wonder how many workouts Kyla did before she went back home?

    Really good scores sean!  Freddy could we have a little happier looking pictures of Sean?  ha ha!  He’s joking all the time how do you keep getting pictures of him so serious! lol

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

    Wow! That went faster than I expected.  Great and hard workout.  I have to say, at least for the ladies or those of us who aren’t quite as strong as Sean–I think this workout can be all bodyweight, with the exception of the reverse pull ups.  I knew my usuall 35lb sandbag would be too heavy, so I wrapped a 20lb weight in a pillow and hugged it.  However, I think just bodyweight would have done me just fine.

    So I did use my 35lb sandbag for the first round of sb squat jumps but then dropped to the 20lb weight for the last rounds I managed.  For some reason I misread the directions and I thought in part 2 we did 30 side hops each round, so my score reflects that.

    part 1: 
    80 split jumps 30 staggered push ups

    part 2: 
    60 reverse pull ups and 60 side hops (see above–I did 30 each round)

    part 3: 
    60 sandbag squat jumps (35lb round 1, 20lb rounds 2&3) and 20 dive bombers

    Also warmed up with 500 high knees with jump rope in 4:07.  Closed out with high knees with jumprope in intervals of 10&50 x 4.  So about 20 minutes all in all!

    Okay, can I just say–I LOVE the staggered push ups.  I love the push up “hops” we’ve had in the last few–very challenging, but it’s also easy to back down to just push ups, which are challenging enough. :)

  • Anonymous

    I’m comin’ for you, Sean.
    Not in any scary way…in terms of scores.
    You know what I mean…

    • Bodyrocker_Audra

      Lol :D

      • Anonymous

        Audra! Keep us posted on your scores, too! It’s totes motivating.

  • Hal

    OOPS.  Meant 70 and 40 on the first part….

  • Hal

    Pretty impressive scores on the first part Sean.  I was only 50 and 40.

    Beat you on the second set though:) 80 and 40.  But only 40 and 20 on the last set.

    Good workout.  Thanks.

    Hal

  • Micha79

    I can’t wait to do this one too.. I really like it a lot.. I really like the push and intensity… way to go guys!! and Kyla – I LOOOOOVE your yellow shoes!!

  • Anonymous

    Kylas scores? and sandbag weight :)

  • Anonymous

    Even though I miss Zuzana, I really love the new energy Sean, Jess and Kyle are bringing into this. I’m definitely doing this workout tomorrow! 

    I hope you don’t mind me saying this, but Sean, your shoulders look soo tight. 

    • Lvette #1

      I not sure if the tight shoulder is a guy thing, my husband shoulders is the same. He is  doing more stretching and yoga to relax his shoulders.

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

      Thanks for bringing up the tight shoulders, Ina_Ma.

      This is a great opportunity to take everyone’s fitness education to the next level – for those who are interested. For many it can be overwhelming and too premature, especially for those who are just trying to get going.

      Most of us think we truly understand how our body works but we confuse the willingness to push hard, beyond fatigue and muscle failure with being physically fit and healthy.

      Remember, pushing and working in the extreme is actually the easy part – anyone can do that if they have enough drive.

      Training smart is what we should all strive for:Besides the obvious: knowing when and how to rest & recover, when and how to nourish & hydrate the body,

      What’s most important is:
      Understanding when and how to train the body’s musculature to support functional movement patterning, which includes stretching and massage to ensure that muscles and fascia have a healthy gliding relationship, and that joint systems have optimal range and mobility.

      Every one of us have muscular imbalance, simply as a function of daily life.
      NO ONE IS PERFECT.
      But it is easy to take offence when such things are pointed out. In my opinion, the entire point of exercise is to support our structure to ensure proper functional movement, period.
      Too much focus on tightening and shortening the rectus abdominus (the six pack) can draw the rib cage downward and tip the pelvis backward (pulling the pubic bone upward towards the rib cage). This action will pull on the shoulders causing them to round forward and in an effort to maintain level in the world, the head will start to tip backward, jutting the chin forward…neck pain, back pain, shoulder pain commeth…the skeleton simply cannot run happily out of alignment.

      What to do? Make sure the exercises we do are supporting the anatomical structure which supports pain free and functional movement.

      How? Make sure your muscle and fascia have a healthy gliding relationship which will ensure healthy joint mobility.

      This is quite the endless topic.I’ve started a series on this to attempt to explain in layman’s terms.

      If anyone wishes to read more on the subject you can view my posts here:
      Part 1: http://youasamachine.com/2011/10/16/what-if-working-your-butt-off-is-making-it-bigger/

      Part 2: http://youasamachine.com/2011/10/26/what-if-part-2/

      Part 3 is coming, which is specific to over working the musculature of the shoulders…

      But super important and a very short video by Gil Hedley (The Fuzz Speech), a must see for anyone interested in taking care of their body:
      http://youasamachine.com/2011/11/11/get-the-fuzz-out/

      • Anonymous

        I really like that people like you, who are educated on and professionals in fitness, medicine or related fields to post their opinion and knowledge here, because I think most of us are interested in that.
        So thank you!

      • Anonymous

        Thank you so much! I’m very interested in this kind of information – I’m considering of taking courses to get PT licence. But not gym kind of PT, rather well-being PT, looking beyond muscless and grams of proteins. Thank you for links to your site, will check them out. And if you have any tips or advice, you’re welcome to share them with me/us. :)

      • Glowmerida

        Thank you so much for posting this!! I also have problems with my legs (X-legs)….

        and although I had courses in anatomy and dissected a human body I didn’t know anything about “the Fuzz”, so thanks for that!!!

      • Roselyn_hoppe

        I found this very interesting. I have been doing bodyrock for at least a year now but my focus has really changed after taking a class 2 weeks ago. It was a fitness class that was designed for my job (firefighting) and I realized how much I have been ignoring joint mobility and comprehensive movements and how much that affects my exercise training. I know bodyrock touches on making sure to warm up and cool down and even have a video posted on a sample warm up and post exercise stretching but I think there is a lot more then that to it. Each warm up and post stretching should include specific movements designed for the workout that was done. Also I realized I have been over training and hurting my body. Before I could keep my numbers and times near Z’s or the other body rockers but now that I have decided to concentrate more on form my numbers aren’t even close. I have even stepped back to modified exercises…like jump lunges, I always did the jump lunges but the were sloppy and ill formed. Now I do backward step lunges and even those can be difficult to get great form. My numbers today seemed pathetic compared to so many (although it was my “moderate day” so I was pushing at a 7/10 not 10/10) and I’m in pretty decent shape so it makes me wonder how many others like me out there are really keeping a good form. My goal now is to have at least a 7 out of 10 on my form and if I drop bellow that I need to slow down, lower weight, or modify the exercise. I am looking for some joint mobility and compensatory exercise routines to follow (as I have difficulty coming up with my own). If anyone has any good sites that explain these kind of movements in detail I would love for you to share.

        • Sabrina

          Thank you for posting this I often times remember way back in the early days of bodyrock Zuzka always stressed how important good form was. There was still the encouragement to do as many reps as you can but a reminder never to sacrifice form. I find that lately this is not mentioned enough (if at all) and new bodyrockers will only serve to hurt themselves or over train as you had done. Thank you again for this post.
          Sabs.

      • mdk

        There is a book that goes into much greater detail about fascia by Ming Chew called “The Permanent Pain Cure” and a book by Dr. John Sarno “Healing Back Pain” which emphasizes on the power of the mind/body connection.  I suffer from chronic pain, ADD, OCD and a slew of other things but these two books along with my wonderful husband (who is also a physician) who is treating my screwed up hormones and adrenals have saved my life.  Systemic and neurological imbalances in the body/mind will ruin you and no matter how much exercise, proper diet, facial stretching, meditation… you do your body will not attain homeostasis.  Therefore, you won’t be able to achieve long lasting health/fitness goals.  A couple of other strategies I use to align myself are: deep breathing into my upper and lower diaphragm on a regular basis to oxygenate/improve better circulation of blood flow through the entire body.  I would get Rolfing and ART done all day long but everything would just cinch back up afterwards.  I would even do the foam roller for hours, but it never made that big of a difference at the end of the day.  Once I learned to REALLY breathe properly, I didn’t even need the foam roller, Rolfing and ART.  Also, alternate nasal breathing – to oxygenate the brain – is very key too (think of breathing into your neck and brain stem as well)!  Finally, sleep (but I mean deep R.E.M. sleep) for 7 to 9 hours a day (uninterrupted).  During sleep the brain releases a chemical called DMT, which is like a hallucinogen that causes one to dream and releases endorphins that really cleanse and RELAX the mind/body/muscles so we wake up feeling energetic and refreshed…  I hope some of this information can help you/others out there!

      • Lvette #1

        I’m just finish week 2 of the 4 minutes morning. I think it as really helped my morning foot pain. For the past 5 years, getting out of bed in the morning was not a pleasant experience. I  wake up in the morning barely able to walk on my feet since my legs and feet were so sore. I even went to a foot doctor and got orthopedic insect for my shoes, it made the pain worse.  I’m not sure if the 4 minutes morning is the cause of the relieve, but I think it is since that is the only new thing in my routine. I’m glad to have found your site.

        • http://www.janetspreiter.com Janet

          It’s all about good shoes, every minute of the day!

      • Mmghia

        Very education website. Thanks for sharing it with us. I’ll start my 4 min tomorrow.

      • Anonymous

        Yeah I have been going to physical therapy for my neck and shoulders, and my therapist told me that doing push ups doesn’t really do much but set you up to get hurt… as my shoulders are a bit wonky right now I have been going back to do the old workouts. I can’t do the jump pushups that Sean has been doing lately… the ones jumping off the ugi and the ones on this workout I know I won’t be able to do without hurting myself. And considering that the last time I did hurt my shoulder it took 5 months for it to get well enough to do Zuzs workouts. I did from January to July of this year and I got hurt again… lol I have shoulder issues haha… Which were made worse because I have some muscles in my back that aren’t strong enough, I believe it is from form and from sitting at a desk all day. I am fixing those. But honestly I think Zuzka’s workouts weren’t as much into the strength as much as jumping in the push up position. (correct me if I am wrong).

        I have skipped a few workouts this week to do the older ones.. I couldn’t do the burpee one either . I have no problem doing pushups if it is a reasonable one for me and shorter intervals hehe.

        I want to thank all of you for your efforts and for all you do for us Freddy, Zuzka, Sean and the guest hosts.

        Miss Zuz a lot though!!

        • http://www.janetspreiter.com Janet

          Sorry you are tweaked! Push ups are hard on the shoulders, period. When you are ready just do them super slow up and down, 10 seconds each way, perfect form. You will only be able to do a few but you will not injure yourself this way and believe me, you will get beautiful definition! Forget about the staggered hopping part. No need if your shoulders are stressing!

  • Pamela

    edit: they are popping, not starting to pop hahah

  • Pamela

    Dang Sean’s abs are starting to pop! (:  Very nice..