Dec 7 2011

The One That Got Away Workout

Hi BodyRockers,

Today’s workout is bodyweight only, and apart from the interval timer you don’t need any equipment to do it. This whole workout, including the bonus at the end takes just 7 minutes. If you have been BodyRocking with us for a while, you will know that we are always demanding that you push at your absolute max effort. This is your personal 100% – it’s different for each of us, and it’s also a place where we rarely get to hang out, because let’s be honest its quite a jump outside of our normal comfort zone. In whatever you are doing it’s honestly quite rare to say you gave it your full 100% – but BodyRocking demands it. We look for it in each other and savour the glow of touching that space of excellence within ourselves when we hit it. Damn right :) If you give these workouts your 100% – no matter what fitness level you are at, you will see the results – they will come up and smack you along side the head when you look in your mirror so get ready for it :) BodyRockers don’t plod through life or exercise – we ROCK IT for real – and it shows.

Enjoy your training!

P.S.
For all of you guys who are looking to “subscribe” please “like” BodyRock.Tv on Facebook here and you won’t miss another update, workout or recipe :)

Freddy, Sean & Kyla

Workout Breakdown

Time: 7 minsWorkout Type: 4 Minute Interval & BonusExercises: 5
  • Mountain Climbers ???
  • Split Lunges???
  • Plank Butt Squeeze???
  • Plank50secs
  • Reptile Pushups ???

Get your gear for this workout here:

There are two parts to this workout. The first part is a 4 Minute Tabata style interval. Set your interval timer for 8 rounds of 20/10. The 20 seconds is your work interval and you will be pushing the whole 20 seconds at your absolute max effort. Use the 10 seconds to get set and into position for the next round. At the end of the 4 minutes you should be toast. If you feel like this was a “warm up” then guess what – you didn’t push to your max. Bad, bad BodyRocker!!!! :) Move back and forth between the two exercises until your timer beeps and releases you from the sweet, sweet torture.

The “bonus” is a 3 minute interval. Re-set your timer for 3 rounds of 50/10. You guessed it – the 50 second interval is your max effort time. Move between the exercises and keep in mind that this whole workout from top to bottom including the bonus is just 7 minutes long. Honestly a proper shower takes longer – even if you skip the conditioner :) If you can’t handle the reptile pushups then blast away some regular pushups. If you are a beginner crack off some pushups from your knees. Make this workout work for you!

comments


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  • Banglee1

    Never drink again

    i push it trew 2 times everything i had
    and its not what i’m used to
    maybe when i have a hangover it would be hard
    But however i will do it next time on a sunday after partying

    Keep up the good work bodyrock
    Greetings Leentje

  • Anonymous

    hey!  did this one tonight!  then followed with the bonus, but did the bonus as a tabata as well alternating the butt squeeze with the reptile pushups!  It was so hard! I did the mountain climbers by trying to do really long lunges and being careful on that darn toe of mine.

    mountain climbers – 24, 22, 20, 23
    backward lunge – 11, 10, 10, 10

    plank leg raise/butt squeeze – 14, 10, 10, 9
    reptile pushup – 7, 6, 5, 5

  • creedy2280

    omg that was rough..i am dripping with sweeat here! yay! i really pushed…didn’t even count after a while just wanted to get thru.  though i missed my goal of 20 push ups by 1! that was rough.

  • petra

    hija i finished this workout1)90×2)60x+3min extra 1)32×2)20x………………………..petra london

  • Anonymous

    I’d just like to comment on the “sexual” nature of this site that everybody is so worried about. 

    I personally see nothing wrong with how these workouts are presented. Workouts for men are constantly showing bare-chested trainers; it is incredibly effective, because you need to see how the body and all its muscles are moving. Plus this allows you to see just what great shape the person is in, and strive to reach your own personal goal. If this site featured any of these girls wearing baggy shirts and sweatpants, (and somehow NOT breathing heavily while they are WORKING OUT) I would not feel as inspired, motivated, or properly instructed. And you KNOW people would start saying things such as, “Why are they covering up so much? Someone developing a bit of a beer gut?” I even shared this site with my mom, who is definitely a bit prudish, and had her do one of the workouts with me; there was no awkwardness there.

    In summation, I feel I need to see peoples’ bodies while working out. I don’t see anything sexual about it; I’m just here to be get in shape, and watching their muscles move and work helps me attain that goal.

  • Cindy

    I did it today at the gym
    Mt climbers 45-45-45-47
    Split lunges 30-30-30-34
    Plank butt squeeze 44-44
    Reptile 10-10
    I love to see Kyla and Sean together because they have strong chemistry.

  • Mary Lou

    I revisited this one today even though it hasn’t been a month and was I surprised!
    Mtn Climbers 52, 51, 47, 54 (from 50 max)
    jump lunges 17, 16, 16, 16 (from 15 max)
    reg push ups 23 (18)
    plank butt squeeze 31 (20)
    plank hold Ow!
    added 8r 10/20 skipping (reg & high knees), 20 reach up bike abs, 20 knee hugs, 20 leg lift/star crunch/butt lifts, head stands with upside down knee raises and a walkover bridge. Yay!

    Have a Happy New Year Bodyrockers if I don’t post before then!!!!

  • Lisa

    For a while, I was only doing Body Rock workouts. If I do a workout from here, I usually won’t do anything else that day. I do take part in other exercise classes 2/week. I know Sean has said that he does about 90% Body Rock workouts and supplements with other training. If you are doing these workouts regularly and maintaining a healthy diet, that’s all you really need!

  • Lisa

    Zuzana has posted a warm up that she does before working out. You can check it out here: http://www.bodyrock.tv/2010/10/23/warm-up-routine/

    Have fun, this is a great website with so many good workouts, diet tips and people who support each other!

  • Lisa

    Tough one! I did weights at the gym, then did this 7 minute killer, then did the stair machine! I did a little extra today because I know we are going to be less active over the next few days of Christmas holidays. Those reptile pushups were insane! Happy Holidays, Zuzana, Freddy, Sean, Lisa, Kyla, Jess and all Body Rockers from around the world!

  • Ronald

    Hi I’m from The Netherlands, Great work-out thanks!
    Ronald

  • Rosy

    How many times in a day do u have to do this 7-minute workout?  Or if someone can suggest a workout plan to lose weight. thank you, rosy

    • Lisa

      Just start doing Body Rock workouts every day or close to it. If you push hard you would only have to do this once/day. There are tons of great workouts on this site, check them out! Hope that helps!

  • JFerger

    I am a female physician and I wouldn’t hesitate to recommend it to my younger patients who need some motivation to eat healthy/exercise. The issue with so many young people today is that they never are taught how to exercise or eat healthy. This site may have some sexualized images but I think they’re motivational for both men and women. Sex is natural and part of the human experience, being sexually attractive is also a reason for being physically fit (evolutionarily speaking). The work outs are too upper level high impact for many of my older patients who would be offended. If someone is offended they do not need to use the site. Keep on Rocking guys, I think you’re bodies are beautiful in any form you wish to show them off to encourage others.

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

    My scores:
    Mountain Climber: 43,43,43,41
    Jump Lunges: 29,33,33,34

    Plank Butt Squeeze:42
    Reptile Push-up:14

  • Bartondavid

    oh my God that’s tuff! My first bodyrock! yeah:) To hell and back only quicker!!

  • Anonymous

    Hi everyone!
    I did this workout on 9/Dec with some modifications to make it harder and I’m going to post my scores:
    1st ROUND
    -(20sec)Montain climbers: 46-44-49-50
    -(20sec)Jump lunges: 17-20-20-19
    -(50sec)plank butt squeeze: 30- 25
    -(50sec)reptile push ups: 16-14

    2nd ROUND
    -(20sec)Montain climbers: 46-52-49-50
    -(20sec)Jump lunges: 21-18-19-18
     -(50sec)plank butt squeeze: 32-22
    -(50sec)reptile push ups: 15-14

    And that was it!!!!
    Kisses to all bodyrockers, Zuzka, Freddy, Sean, Jess and Kyla!

    • Lisa

      Wow, 2 rounds! Nice work larofski!

  • Pauline

    Hi, I found your site last week, but just today I take a time to read it. I think ok lest use that to the days, like today, I didn’t go to gym. But I suprese myself how hard is the exsecise! Just amazing, I love it! and now I alway will do!

  • Bodyrocker_Audra

    I actually found it quicker by clicking on the link on the FB page.

    • midimidi

      done! doing it tomorrow, then perverted punisher wed. then rock and norolls thursday….unless they put up a new one eeek! so many choices!
       

  • Bodyrocker_Kaz

    for finding workouts, use litealloy’s tool:
    http://fitness.litealloy.ru/workouts/tags

  • Bodyrocker_Audra

    Who’s going to do the “Rock It Workout” with me?  Any takers?  It’s a time challenge and a great throw back bodyweight routine from waaaaay back in November 3rd, 2009 :)

  • Anonymous

    I think this will be one of my regular weekday workouts from now on…
    9.12.:
    MC: 55, 49, 47, 43
    SL: 19, 19, 16, 20
    PBS: 37
    RPU: 14

    12.12.:
    MC: 49, 50, 47, 48
    SL: 20, 20, 18, 20
    PBS: 30, 20
    RPU: 10

  • MariaBjørgJepsen

    Ha ha, you are so cute, I totally feel you on that point. Nothing is more cozy than friends+beer+laughter :) I am a great beer lover myself!!!!

  • Karin Schmidt

    That’s exactly what I need today! I am in the transition from day to night shift and was worried I’m not gonna get my workout, but this is short and sweet!

  • Anonymous

    I have a strong personal connection with Sean and Kyla :) Sean as a man has made me work even harder what I really appreciate. And Jess motivates me as well. 

  • GoustiFruit

    Hi guys :-)

    I see lots of comments concerning the way the site is running now… I’m trying not to join in because it will only add negativity. But what I want to say is this:

    Lots of things are changing in Zuzana and Freddy’s lives, so please give them some time. They gave us so much, I think they deserve more respect; even if we do not agree with some choices, even if we preferred the way it was before, they are trying their best to keep this site alive whereas it must be so complicated in their lives right now. We don’t know what each of them is going through, we don’t know how upset they are, we don’t know how things will turn, … but I’m sure they will tell us whenever they will be ready, whatever their decision. So please be patient, give them your support, give your support to the hosts, give your support to Sean who is helping his best. And until we know, try to stay polite and positive, being negative will not help in any way.

  • Alina

    Thank you!

  • Larism Mrgc

    Ok does anyone else miss Zuzana like I do? She said the purpose of having another person doing the workouts was that she wanted someone who represents all bodyrockers like Jess but then Sean and Kyla took over most videos! Zuzana please post some workouts you’re in and actually doing them! It’s not that I don’t like Sean, Kyla and Jess is just that you have a different sort of energy than they do and it really involves you. so PLEASE! And what happened to the coffee talks either?

  • Anonymous

    Hi there
    I just wanted to tell you that my knees are better,and I will be resting them for another week and then I will start doing some workouts..some swimming,walking etc..
    But I couldn’t just lay down doing nothing so today I did 12 min long workout (10-50) with only upper body exercises and after a week of just doing nothing it was hard, but I focused on my form and strength and not so much on speed and scores…

    So I am thinking of you every day…

    kisses to you all

    • Anonymous

      glad to hear your knees are better!

    • BodyRocker_Bonnie

      Glad to hear you are feeling better, knees & spirit….hang in there!

    • MariaBjørgJepsen

      Keep up the positive spirit, my dear :)

  • Anonymous

    Today we are cooking brunch for 700 people, so I had to start work really early.  I figured “well, if I have to get there at 5, I might as well get there at 4:30 and get in a quick workout!”.  This was the one.  Sure we only did it a few days ago, but there it was on the open page of my workout log, so no extra thinking was required.

    My scores:

    mtn sprints:  70-69-61-63
    jump lunge:  23-20-20-20

    plank butt squeeze:  52-43
    staggered pushups:  29

    I didn’t do flying jump lunges because of a weak knee, and I did Sean’s staggered pushups from the bust it out workout.

    Chris

    • Mmghia

      700 people?  I would love to hear the story! Great workout scores. extra effort to get up early. no brutus for you……you are a true bodyrocker!

  • Anonymous

    Hi guys!

    Tomorrow I’m going to revisit “bust it out! workout”  this time I’m going to change the reverse pushups and the plank jumps, by doing 20 rep plank jumps and only 10 reverse pushups.  It just makes more sense that way, as the rest of the workout was 20 reps lower body and 10 reps upper body, and I just can’t do 20 reverse pushups in a row!

    I was thinking about this workout – the one that got away, and I’m inclined to think that this was Kyla’s first workout with the Light brother’s, that’s why she seemed a little quiet.  I was skimming her webpage and her youtube channel and it kind of seems like she might be in hawaii? at least she posted a hawaii workout, and a mango recipe,  looks like a hotel gym she’s in.  I wonder how many workouts she did while she was here! (meaning Ontario)

    I wish she would post her seatac workout in the bodyrockers section, I think it would be inspirational to show that you can do these type of workouts anywhere.

  • Sara_hare

     Mountain Climbers: 48, 37, 40, 37
    Jump Lunges: 21, 22, 21, 10
    Plank Leg Lift: 32, 30
    Reptile Push Ups: 13

    I miss Zuzka, but thank you so much for all your hard work in keeping BR going, Freddy, Sean, and all the hosts. PS. The synchronized mountain climbers and lunges were fun – very energizing.

  • Sara_hare

     Mountain Climbers: 48, 37, 40, 37
    Jump Lunges: 21, 22, 21, 10
    Plank Leg Lift: 32, 30
    Reptile Push Ups: 13

    I miss Zuzka, but thank you so much for all your hard work in keeping BR going, Freddy, Sean, and all the hosts. PS. The synchronized mountain climbers and lunges were fun – very energizing.

  • BodyRocker_Bonnie

    Round  #2 :) !

    Mnt Climbers:  47, 42, 42, 44
    Split Lunges:  22, 27, 26, 28
    Butt Plank Squeeze:  45, 37
    Reptile Push Ups: 15 (only 4 normal, then I went to knees, but I did muster 12 proper ones yesterday:)

    This fast dandy is a keeper.  Love it.

  • Charlie D.

    So much harder than it sounded!

  • Bodyrocker_Audra

    Hey guys today I did the “15 Minute Hot Body Workout” from way back in December 2009 that they posted on Facebook yesterday.  It’s a great oldie but goodie bodyweight only routine!  Try it and post your scores!

  • ZoeRocker

    I have to say, this workout was too easy. I pushed hard but it was over before I felt really “worked out”

    1. MTN Climbers- 50,47,46,47
    2. Jump Lunges- 18,17,15,13
    PT 2
    1. Plank/Leg Lift/Butt Squeeze- 33
    2. Reptile Push Ups- 15
    3. Plank/Leg lift/Butt Squeeze- 35

  • http://BodyRock.Tv Gerri Lee Schafer

    Finally got around to this one.
    1/ Mountain climbers 57-54-54-52
    2/ Split lunges 27-27-27-27
    Bonus round
    1/ Butt plank squeeze 41-34
    2/ Reptile PU 21

    finished with 10 minute 10/20 HKS and 2 minute regular 10/20 skip to cool down

  • Vivi

    My score is :
    Part 1
    1/ 58.54.55.58
    2/ 27.23.26.30
    Part 2
    1/ 54
    2/ 25
    3/ 56

    But not very happy to my shape. I lack agility I find. I’m like with weight in my legs and my arms..
    Perhaps because I do most gym than workout now (with work) ???

    Before this one I did “Pound Melting”

    Enjoy your week end <3

  • Tanya_rogozhina

    Oops, can anyone tell please

    • Vivi

      Asics I suppose

  • Tanya_rogozhina

     

    can anyone tall what
    kind of shoes is tit, i love it so much , thank you

     

     

  • Alina

    Hello!

    I hope you do not mind if I ask. It is just I was diagnosed with the osteochondrosis of sacrum area (I am not sure if this is correct term). I am 22 and I can’t understand how on earth I got it – I was always very active and sporty.

    Can you please say if I can do Bodyrock or not? Can all this jumping be hard on my spine? Or is it better to keep going with this training in order to keep my muscles?

    I would really appreciate your answer.

    Thank you in advance.

  • Mmghia

    Andreea, welcome to Bodyrock glad your here!  Most of the time the weekly workout is posted but every now and again (not very often) it is missing for a week or two.  I’m sure it will be up soon.  I too like that feature, it helps me plan out my workout week.  Have fun Bodyrocking! Michelle

  • BodyRocker_Bonnie

    Part 1
    Mnt Climbers:  90, 85, 80, 81 (did I count these wrong?? They seem high after reading through scores – one count for every foot forward?)
    JL’s – 31, 30, 30, 31 (more like an eae eager hop & lunge, I was not “flying!”

    Part 2
    Plank w/ butt squeeze:  37, 35
    Reptile Push Ups: 12 (all normal, yee haw!)

    Plus some bonus rounds:  5 rounds of 10 side jump lunges & 10V-Ups / 5 rounds of 10 25lb SB swings & 10 knee raises

    And now having a Winter Ale and perhaps undoing all my hard work.  (Sigh!)  Moderation is OK by me. :)

    • Mmghia

      WOW great scores and a beer. Your my new idol!!!!

      • BodyRocker_Bonnie

        Mmghia, I mistakenly wrote down the intervals as 10/50 the whole way through.  Pays to slow down when reading the directions! :)

    • Anonymous

      Are you serious? you did 80 – 90 mountain climbers in 20seconds!  Wow!

      • BodyRocker_Bonnie

        Oh HA HA on me – - I checked the directions again, I wrote down 10/50 second intervals for the entire workout.  Heck no I can’t do 80+ mnt climbers in 20 seconds!  Guess I’ll do this one again and get part 1 right.

    • http://BodyRock.Tv Gerri Lee Schafer

      Love the Winter Ale…..hahaha…..I eat and drink…therefore I exercise

    • MariaBjørgJepsen

      Mmmm, I LOVE a great beer :D Way to go, Bonnie!

      • BodyRocker_Bonnie

        Hi Maria…I did the intervals wrong, I did 10×50′s for part 1.  I knew my numbers were off, I was like “Where are Maria’s scores?  there is no damn way I got reps higher than Maria…”  And sure enough, I re-read the directions and I goofed.  Seriously, I only had a beer afterwards, not before…  cheers :) now I am off to do this quickie again and see what I’m really made of.  However, my butt now is really sore from the 50′s on this goof and Six Pack Abs 2011 this morning.  But its an itch I’ve got to scratch.   Then I’ll have another ale :)  

  • Anonymous

    Hi guys!  On my schedule for tomorrow is that nasty 1000 rep workout.  Anyone joining me?  I have to make it farther than 4 rounds! lol

    • Cindy

      This will be my workout today. WEll, I will revisite this one to try to improve my time.

    • Anonymous

      I didn’t make it farther or faster but had a good reason and really good workout!  Posted reason why under the 1000 rep posting!

      my burpee for erin was the best one ever! almost touched the ceiling!  that’s saying a lot for 5ft 1.5incher

  • Anonymous

    Ok I did stereo love workout and posted my scores, where are yours for if you really want more?

  • Anonymous

    They moderate the site, so usually new people take a while to post, keep posting and when they notice that you are generally a positive person, then you will probably make it to the “white” list, then your posts will show immediately.  You can also ask to be put on it, might help.

  • Anonymous

    I think that this workout did take into account some requests from the community, a short workout, and a bodyweight only workout.  and it was a very good focus on abs, something else people keep asking for.

    I like when they post these little short ones once in a while, because they are so good if you have had a really rushed day, and you can still pop in this little workout!  They are also good for a little extra fat burning in your day, as a second workout.

    also I read in a new article somewhere that Zuz & Freddy were supposed to meet up in December, so maybe this is why they haven’t put a schedule up,  they do have personal lives, and a schedule takes time.  If you check their bodyrock facebook page they quite often suggest workouts on it.

  • Annalise

    Sweatyyyyy.  Very humid where I am in Australia today.  I am really loving the mature aspect of Kyla’s presence, and her inspiring posture:)

    Mountain Climbers: 40, 43, 45, 46
    Split Lunges: 12, 15, 18, 17
    Plank Butt Squeeze: 18, 21
    Reptile Push Ups: 7

    Thanks Rockers.  Fun.

    Annalise

  • Christine G

    My comment about partying was more in jest than anything else. Don’t read too much into it. As for my comments on the poses… well, that’s up to the individual I suppose. I don’t for one moment take for granted what Bodyrock does for anyone, especially me. I’ve been a committed bodyrocker for going on two years now. I don’t know about you, but I don’t think sexy needs to be, more or less, a crotch shot. Some of Zuzana’s sexiest pics were of her working out. I definitely prefer those. Beyond that… meh.

  • Anonymous

    Done and done.  This was great.  I loved the little refresher course on mountain climbers.  Turns out I WAS doing them wrong!  Thanks guys.  I added some skipping to this, so my total workout time was only 11 min, and I’m drenched, and I get to feel good about the yummy piece of homemade whole wheat bread I’m going to eat with dinner!

  • L.Feo

    I don’t agree that the pictures are too sexual. Zuzana does tend to show some cleavage and likes wearing lower cut pants/shorts but there is nothing vulgar about it. In my view, neither Kyla, Jess nor Sean over emphasize their sexuality. They dress and behave like any other young, fit, women/men working out.

    I think people need to see some of the cover shots as modelling shots, it’s not very different from what you see in a fitness or fashion magazine.

    I understand that more conservative/prudish people may feel differently, but in no way the pictures are in conflict with the values of the site in my opinion.

  • MariaBjørgJepsen

    I doubled it and enjoyed it a lot:

    Mountain Climbers (tried not to bounce): 71-70-75-74-80-76-78-80.
    Jump Lunges: 34-35-35-36-37-37-36-37.
    Plank Butt Squeeze: 54-54-47-48.
    Reptile Push-up: 20-24 (last round from knees)

    Have a GREAT weekend, Bodyrockers!

    Love, Maria

    • Bodyrocker_Audra

      You never cease to amaze me Maria :) How tall are you?

      • MariaBjørgJepsen

        You are so sweet, Audra :) I am exactly 170 centimeters :) And you?

        • Bodyrocker_Audra

          I’m 161 centimeters tall. I just thought that maybe you were a petite ball of energy lol. But it turns out I’m shorter haha!

          • MariaBjørgJepsen

            Ha ha, no, unfortunately I am not a cute little “petittie”, as I think our dear Vivi is :D But I do have a lot of energy from Bodyrockin’!!! YEAH :) Did you enjoy your weekend?
            Love, Maria

            • Bodyrocker_Audra

              I enjoyed my weekend very much thank you!  My hubby took me shooting for the first time , went Christmas shopping for my two girls, ate great food and indulged in some red wine :)

    • Vivi

      Amazing climbers as always !! How are you ? I began to ask questions to me…now with work, I go to the gym at lunch, as you know, and do my workouts the weekend. And today I found my body “heavier”, with less agility ??Do you feel that too with gym or not ? Perhpas it’s just because I’m a little tired in this time….:(

      • MariaBjørgJepsen

        Hey sweety :) I am doing very good, enjoying a weekend off of work with lots of nice food and beers, mmmm. I just got home from a nice morning at the gym, love it! A perfect wake-up call. I think I know what you mean about feeling “heavier” after going to the gym. You stimulate your muscles in a very intense way, when working with weights, therefore your body feels sore, tired and more heavy in the days following. That is what I feel, as well. But I don’t mind, because I like the soreness :) It shows we make progress! I will not stop lifting weigths, because it brings so many great benefits. Do you enjoy your weekend?
        Love, Maria

  • Anonymous

    Did this one today but did not count my reps. Wasn’t off the charts intense, but I definitely earned my egg nog ;)

    In good health,
    Tiffany

  • Anonymous

    hi guys!

    slept in today!  oops!  but wasn’t skipping my workout so I managed to do one round of “stereo love workout”  it took me 15 min 20 sec!  ha ha I would have been there for 45 min if I had done all 3 rounds!  I’ll have to book this one again for a weekend!

    and my burpee for erin!

  • Natasshka

    Hello friends, could you comment please… i have started doing workouts July this year and since then i do 6 workouts per week. At first i was happy as i lost 6 cm around my waist and i can see muscles now. But for the last month i started to notice that i get bigger and bigger and havier of course. My legs became like mens. I meen they not like mens but for myself they are as big as never. I do take NO EXPLODE prior my workouts. Do you think that is the reason? or there is something else. I know that women doesnt have tostesteron and we cant get bulky, but i am a bit scared any way. Any advice????? Thanks in advance

    • Anonymous

      From what I read on the internet No xplode is meant to purely increase your muscles… So, I guess it might have to do with that.

    • Anonymous

      From what I read on the internet No xplode is meant to purely increase your muscles… So, I guess it might have to do with that.

    • Anonymous

      hi natasshka

      some people can build muscle easier than others.  my legs get bigger easier if I use much weight. 
      I don’t know what no explode is but there are some protein powders that will add weight to you if you’re not careful, they are made for guys to bulk up.  I myself use a pure protein powder that has no other stuff in it, no carbs. but you don’t have to use a protein powder.  
       If you are using a weighted sandbag you could always drop the weight if you don’t like the look of the muscles in your legs.  I myself have just recently started using a sandbag, and I have been following these workouts for more than a year.  I mostly use the weights when there is an arm movement involved though.  like I quite often don’t use one to do lunges or squats, because I don’t want my legs bigger, just leaner

  • Anonymous

    Too short for a workout for me so I will hike or something else today for sure!  Still hard moves and I sweat but kinda like we got a day off at the same time with the brevity of the workout.  I hope you guys kick it hard next time…I’m so sure you will!

  • Anonymous

    Mountain climbers – 22, 19, 18, 17
    Split Lunges – 17, 16, 14, 13
    Plank Butt Squeezes – 23, 11 (total body failure)
    Reptile Pushups – 11

    Now it’s a matter of stopping myself from eating all the free fun size Snickers at work.

  • Bodyrocker_Audra

    MC:  51/49/47/46
    JL:  25/25/24/22
    PBS:  44/31
    RPU:  20

    +burpees for Erin! 

  • Bodyrocker_Audra

    MC:  51/49/47/46
    JL:  25/25/24/22
    PBS:  44/31
    RPU:  20

    +burpees for Erin! 

  • Peter Nurman

    Did both the Squat step-ups and this current exercise but before I post on another comment….
    It’s all about image and marketing and a certain image is maintained.  Complaining about this is about as bad as complaining about how McDonald’s, Pepsi, Microsoft, etc… market their product and it is their product.  I heard on the radio as well as those in marketing classes that the colors that restaurants use is for a reason.  On the Discovery channel a few years ago they’ve actually done studies on colors and which make people more hungry.  The result I think was that softer colors were more psychologically appeasing compared to brighter colors.  In malls and clothing departments…music is a factor.  The more soothing the music is the more the customer feels the more likely they are to shop longer.  In terms of fitness sexuality sells and it’s society’s influence.  An example of some of the products that is a joke is called the Spin Gym.  This piece of crap is nothing more than a over-priced yo-yo you can buy at a 99c store which is selling for $20 and they were showing these fit people doing them…sorry to tell you guys, those fit people did not get that way using that product.  The spend time in the gym doing weight training to get that body as well as eating the right.

    BodyRock is no different.  People want results and tailoring to human sexuality is the way marketing goes.  You wouldn’t want to see an overweight person doing this(heck this would literally kill them because they won’t have the conditioning if they saw some of the times posted).  In a world where people want instant results they want to see what the out come will be.  We’re a society of “now now now” and “If you want to look sexy buy our product.”  It takes time to get the results.  For personal training (not  H.I.T. ) it takes about 6 months before you start seeing visible results….with H.I.T.   I was in the military(I posted this in another post) but when I got out in 2005  I weighed 190# and 20% BF.  I took me a year to drop down 10# to 180# 18% BF because of my metabolism and diet and age and this was by myself.  Even through H.I.T.  I was hitting a wall in my workouts on my 4 to 5th month when I was starting and when that happens you need to change your workouts and cut your calories. 

    It takes time and I’m sure most of you who’ve gone through it have seen it and it’s awesome that you guys have gone through the transformation.

    This is purely my perspective but I think the lash at BodyRock is due to the change in format and workout hosts and to me that’s unfair to Freddy, Zuzana, Jess, Kayla, and Sean.  I’m sure they can easily take down the side but that wouldn’t be good for those who have invested your time and energy in the exercises and I know they know that.  There’s are enough sedentary people out there and you guys don’t need to be one of them and having this forum is great for you from the posts I’ve read regardless of times, reps, etc…  you guys are doing great.

    I do hope the pettyness does stop because I can also see through the posts that it’s bringing down the community.

  • Peter Nurman

    Did both the Squat step-ups and this current exercise but before I post on another comment….
    It’s all about image and marketing and a certain image is maintained.  Complaining about this is about as bad as complaining about how McDonald’s, Pepsi, Microsoft, etc… market their product and it is their product.  I heard on the radio as well as those in marketing classes that the colors that restaurants use is for a reason.  On the Discovery channel a few years ago they’ve actually done studies on colors and which make people more hungry.  The result I think was that softer colors were more psychologically appeasing compared to brighter colors.  In malls and clothing departments…music is a factor.  The more soothing the music is the more the customer feels the more likely they are to shop longer.  In terms of fitness sexuality sells and it’s society’s influence.  An example of some of the products that is a joke is called the Spin Gym.  This piece of crap is nothing more than a over-priced yo-yo you can buy at a 99c store which is selling for $20 and they were showing these fit people doing them…sorry to tell you guys, those fit people did not get that way using that product.  The spend time in the gym doing weight training to get that body as well as eating the right.

    BodyRock is no different.  People want results and tailoring to human sexuality is the way marketing goes.  You wouldn’t want to see an overweight person doing this(heck this would literally kill them because they won’t have the conditioning if they saw some of the times posted).  In a world where people want instant results they want to see what the out come will be.  We’re a society of “now now now” and “If you want to look sexy buy our product.”  It takes time to get the results.  For personal training (not  H.I.T. ) it takes about 6 months before you start seeing visible results….with H.I.T.   I was in the military(I posted this in another post) but when I got out in 2005  I weighed 190# and 20% BF.  I took me a year to drop down 10# to 180# 18% BF because of my metabolism and diet and age and this was by myself.  Even through H.I.T.  I was hitting a wall in my workouts on my 4 to 5th month when I was starting and when that happens you need to change your workouts and cut your calories. 

    It takes time and I’m sure most of you who’ve gone through it have seen it and it’s awesome that you guys have gone through the transformation.

    This is purely my perspective but I think the lash at BodyRock is due to the change in format and workout hosts and to me that’s unfair to Freddy, Zuzana, Jess, Kayla, and Sean.  I’m sure they can easily take down the side but that wouldn’t be good for those who have invested your time and energy in the exercises and I know they know that.  There’s are enough sedentary people out there and you guys don’t need to be one of them and having this forum is great for you from the posts I’ve read regardless of times, reps, etc…  you guys are doing great.

    I do hope the pettyness does stop because I can also see through the posts that it’s bringing down the community.

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

    I totally agree with this short intense workout…would have loved to do it but I’m working on balancing out my rotator cuff muscles and I could just tell that the second part would be too much for my left shoulder. So instead of grabbing another exercise out of the air, I decided to run with Sexiest Abs Workout, http://www.bodyrock.tv/2010/08/03/sexiest-abs-workout/

    By the looks of it, I was the last one to post scores from that workout, from a month ago. 
    It can be easily converted into a bodyweight only workout.

  • Anonymous

    lol no then they would probably get away as quickly as possible, considering people would be disgusted… so really there will always be one complainer.

  • Anonymous

    Honestly my only worry is that I know Zuzka was creating the workouts before, I wonder if she still is with the name changes of the exercises and all. I just don’t want them to be purposely fading her out. I am scared that one day I will come back and her pictures will no longer be along the sides of the site. I don’t want to lose Freddy or Zuzka, but I don’t want to have Zuz gone forever either.

    • sselcann

      that s how i feel as well. jump lunges became split lunges, mountain climbers changed form and so on. it just feels awkward. i hope zuzana and freddie can get over their problems and manage the site together as they did before, eventhough they are not together anymore. it is probably difficult when zuzana lives in another country though but we love them both. so no offense. 

  • Gogo

    This was great, and perfect for a friday… 7 minutes rock on!

  • Jessica_5677

     What you guys say is very true. I love the workouts and recommend the site all the time. The most recent time was to a doctor/customer and his first comments were about the pictures. Things can be sexy and tasteful at the same time.

    Keep up the great work with the site and all these fantastic workouts! I love you guys and the site. Tell Zuzanna she should do a guest spot for a work out once in a while. We miss her!

    with love, Jess

  • Anonymous

    Holy Crap, enough with the blah blah blah.  Where are your scores?  Get fit, have fun, don’t judge.

    my scores:
    mtn climbers:  61-59-61-56
    jump lunge:  20-23-27-27

    plank butt squeeze:  42-35
    reptile pushup:  23

    I followed with the vegancalisthen-x.com ab slicer that dina mcdermott posted on the fb page.  I’m not a vegan, or even a vegetarian, but damn, that’s a good workout!

    chris

  • Anonymous

    MCs: 55, 48, 39, 49
    Jump Lunges: 28, 19, 22, 32
    Plank Butt Squeeze: 30, 30
    Reptile Push-Ups: 14

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

    Wow.  That was hard.

    Modded for Super Beginner with sore foot.
    Part one was Mountain climbers and reverse lunges.  No jumping for me.
    Part two, I could not balance on one foot to do the butt squeeze, so I did them from my knees. 
    It is really hard to hold a plank for 50 seconds.  Put my knees down a couple times.
    The only thing I counted reps for was the push ups.  Done from my knees and managed 14.

  • Anonymous

    ..

  • Lvette #1

    Mountain Climbers: 40-39-32-24
    Split lunges: 22-22-16-23
    Plank Butt Squeeze: 23-19
    Reptile push up: 12

  • Lvette #1

    Mountain Climbers: 40-39-32-24
    Split lunges: 22-22-16-23
    Plank Butt Squeeze: 23-19
    Reptile push up: 12

  • Christine G

    Ah, the celebrity lifestyle… being able to go out and tipsy one’s self on weekday nights. You sure that’s a good example to set when you’re presenting yourselves as fitness gurus? Moderation in all things, eh? :p And I agree with “WorkItOutYourself” when it comes to the porn-ish poses… A woman can be beautiful without being objectified. We -are- here for fitness, after all… Yes?

  • GoustiFruit

    Just did this time challenge from@kat:disqus for the second time:

    500 skipping  (*)5 sets of 5 one leg squats50 mountain climbers100 crunches500 skipping (*)

    In 14’46 (16’16 last time). Goooood.

    (*) I did high knees instead. 

  • GoustiFruit

    No schedule this week, is this because you are meeting ? If so, I wish you the best…

  • http://pulse.yahoo.com/_PK2KVKU6YKXTU74CE7E4RYY3UQ Gabby

    Did it! one down. Did not take score. I am in a very low place. I just need to complete one wkout at a time. One step at a time.

    • Mmghia

      One step at a time is good but I do hope you keep score if only for yourself. you are going to love seeing the progress you make.  Keep up the hard work!   

    • Anonymous

      Congratulations!  the first step is a doozy!  Keep going!

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

    All the best to you! Yes, it is totally possible that you feel better after 14 days already! I started bodyrocking over a year ago and haven’t stopped. I feel so much better about myself, this site has boosted my self-confidence, inner strength, positive outlook on life – seriously, stay with this and it will change every aspect in your life to the better! It’s good to have you aboard!

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

    Good One!!! Haha, Kyla and Sean, you guys look so tired! It was just the best seeing you this way – and working out anyway…. because – well – I partied a little bit yesterday myself. I was SO glad this was a short one, but somehow it was not any easier than other workouts…

    By the way people, I feel like I need to give some positive input here. Has anybody noticed and commented that they actually DID totally take “our” input and wishes and posted a no-equipment workout today? I mean please, all the criticism is really getting a little bit out of hand here. While I agree on some issues – how sexy do pictures have to be (but that is not a new issue, just the first time people are really voicing it…), wanting more no-weights exercises to make sure our muscles don’t get bulky (and they listened to us!), missing Zuska – well, there is also so much good stuff these four people are bringing us!!! You can choose to concentrate on all that good stuff, or you can concentrate on the negative. It’s your choice, but if you are a true bodyrocker, you know what your choice should be.

    Thank you so much for this site!!!

    • Anonymous

      I also think like you!!!!!!!!
      I miss Zuzana but as a true bodyrocker I do all the workouts and I still love this site!!

      Keep bodyrocking everyone and lets be positive about change!!!!

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

    Good One!!! Haha, Kyla and Sean, you guys look so tired! It was just the best seeing you this way – and working out anyway…. because – well – I partied a little bit yesterday myself. I was SO glad this was a short one, but somehow it was not any easier than other workouts…

    By the way people, I feel like I need to give some positive input here. Has anybody noticed and commented that they actually DID totally take “our” input and wishes and posted a no-equipment workout today? I mean please, all the criticism is really getting a little bit out of hand here. While I agree on some issues – how sexy do pictures have to be (but that is not a new issue, just the first time people are really voicing it…), wanting more no-weights exercises to make sure our muscles don’t get bulky (and they listened to us!), missing Zuska – well, there is also so much good stuff these four people are bringing us!!! You can choose to concentrate on all that good stuff, or you can concentrate on the negative. It’s your choice, but if you are a true bodyrocker, you know what your choice should be.

    Thank you so much for this site!!!

  • Anonymous

    Why have you changed the name of jump lunges? I mean really, is there a reason for it? I don’t like it honestly, I just see no reason for it.

    • Anonymous

      well….I didn’t understand either, so I just call them jump lunges anyway

    • Anonymous

      Likely Zuzka called it one way and they call it something else. Since the change, we dont know who is designing the workouts. (Sean, Kyla, Jess?) If you are used to calling it something different I would keep doing it that way for simplicity.

      • Anonymous

        But that was my real worry, they said that Zuz would still be creating all the workouts, but I am becoming more sure that she isn’t anymore. I could tell when Sean was creating them, and now I think it is Kyla. They are making Kyla more involved than even Jess. So not sure what to think at the moment.

  • Anonymous

    ha! ha! ha!  love that feeling!

  • Anonymous

    Hm..okay, I don’t really know how else to say it, so I’ll just say it : is it really necessary to have these pictures with “explicit” positions for the workout videos ? I guess the one on this workout is not as “explicit” as the previous workout with Kyla, but still… 
    I never liked it when Zuzana did that either. Yes, the human body can be really beautiful and both Zuzana and Kyla are great looking women but I am absolutely sure you can take nice, even sexy pictures that don’t have to be in such positions with bottoms up and open legs, that put the crotch area in the center of the picture . Why does it have to be so sexual ? The workouts and the videos are nothing like that, so why does that picture represent it ?
    It’s just that I think those front pictures of each post misrepresent what the whole message is about and what this website is about, which in my opinion is being active and healthy. Yeah, sure, looking sexy is a wonderful and desired result, but it could be done in a more decent fashion. There are infinite postures and angles to portray one’s beauty. And actually, I believe a snap shot taken from the real workout video would represent it the best.
    Just my opinion…

    • Brian

      I agree with this comment. I’m a Doctor and would love to recommend this site to my patients who want to lose weight and get in shape, I am, however, reluctant to do this due to the sexualised nature of some of the images. I’m concerned they may get a bad impression of me by association . I hope this comment is taken in the right spirit by Freddie and the gang, I don’t want to cause any bad feelings, just share some thoughts on the presentation.

      • Glowmerida

         I always hesitated to show this site to my friends but didn’t really know why – I just had a strange feeling about it. Thanks for pointing that out!

      • Anonymous

        Though I initially had the same feeling about that, I stopped worrying about it. I absolutely don’t like when women are represented/present themselves like that, it was the same thing with Zuz. People were saying that they didn’t like the way she is presented, but that didn’t change a thing. For myself, the stupid comments on youtube and facebook just show that those pictures attract people we don’t want here, but they choose to be attracting them because even those mean recognition, or attention. Any press is good press, so to speak.
        So, I just wanted to say I’m 100% with you, but you can’t force someone to be representing him-/herself the way you want, so I stopped worrying about that, especially when all the rest about Bodyrock is actually nice and cool and positive.

        • Brian

          I’m not trying to force anyone to do anything. I have been a bodyrocker for 3 years and have never had an exercise regime that was so effective or so addictive(and I have been exercising regularly for over 30 years). Exercise in the past has been a chore, something I did because I felt I had to to keep in shape and “practice what I preach” so to speak. I no longer feel this way and wish something like this was around when I was a teenager. Now when I don’t exercise on the odd day here and there it feels really strange, almost as if I am missing out on something.

          I am just relating the fact that I would like to recommend this site professionally but the presentation prevents me from doing so. 

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

      I agree.  I do think that it detracts from the real purpose of Bodyrocking. 

    • Patrick

      please don’t politically-correct this site…the pix are not rude at all, they are inspiring..leave them as is please.

    • http://delightfultastebuds.com Jos

      I agree with this comment as well.

    • Anonymous

      I know why they do it… when ppl look on youtube to look up fitness they are more likely to click on the picture of the sexy person over the one that isn’t. It is really about numbers of clicks on the site, the more hits on youtube the more commercials they put in the video and the more kick backs you get. Which is necessary when this is your job and it is free to the community … the money has to come from somewhere!

    • GoustiFruit

      Sorry, I “liked” your comment by mistake, I wanted hit the Reply button instead.

    • Npena

      I think that all of these responses are prudish. I dont see anything wrong with the photos being “sexy” I dont think it promotes anything inappropriate, as is being implied.  I think that people who are concerned about this have some kind of hangups about sexuality, and that is just not cool.  

      btw, its not my intention to offend.  but there are probably just as many people that think the way i do as there are of you guys.

  • Anonymous

    Hm..okay, I don’t really know how else to say it, so I’ll just say it : is it really necessary to have these pictures with “explicit” positions for the workout videos ? I guess the one on this workout is not as “explicit” as the previous workout with Kyla, but still… 
    I never liked it when Zuzana did that either. Yes, the human body can be really beautiful and both Zuzana and Kyla are great looking women but I am absolutely sure you can take nice, even sexy pictures that don’t have to be in such positions with bottoms up and open legs, that put the crotch area in the center of the picture . Why does it have to be so sexual ? The workouts and the videos are nothing like that, so why does that picture represent it ?
    It’s just that I think those front pictures of each post misrepresent what the whole message is about and what this website is about, which in my opinion is being active and healthy. Yeah, sure, looking sexy is a wonderful and desired result, but it could be done in a more decent fashion. There are infinite postures and angles to portray one’s beauty. And actually, I believe a snap shot taken from the real workout video would represent it the best.
    Just my opinion…

  • Anonymous

     I MISS ZUZANA!!!!!!!!!!!!

  • Anonymous

    Im super excited to do this workout tomorrow! Especially cuz it’s only 7 mins and I know i’ll be sweating like crazy but feel so good afterwards! I just want to say, you guys, Sean, Kyla, Freddy and Jes are GREAT! Loving the duo workout like this one!! But I miss Zuzzana too :( , I miss seeing her in (every) workout. A christmas present for me would be seeing All 5 of you doing workout all together!!!!!

  • http://profiles.google.com/patrice.read Patrice Read

    Ironically, I did what Sean and Kyla did instead of the MC the way Zuzka did them. :)   Thanks for the info on MC and Mnt runners. Exercise science is awesome.

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

    Totally!!!  Then she starts talking and she doesn’t have an accent. :)

  • Eleni Greekteach

    There’s a community page on Facebook that’s called Burpees For Erin.  You can post pics or videos of burpees in support of Erin.

  • Eleni Greekteach

    There’s a community page on Facebook that’s called Burpees For Erin.  You can post pics or videos of burpees in support of Erin.

  • Elena Ioan

    Hello! Amazing how my ability to fight Brutus got better! :) I never thought I woud do the extra 3 min push, but I did!
    Here are my scores:
    Montain climbers: 49,49,50,47
    Split Lunges: 19,19,20,20
    Plank Butt Squeeze: 30, 26
    Reptile push-ups: 12

  • KIMBERLAKE93

    Great one guys!!  Kyla…..gosh I heart you!!!

    PART 1:
    Mountain Climbers: 50, 48, 48
    Split Lunges= 20, 18, 18
    PART 2:
    Plank Butt Squeeze= 28, 30
    Reptile Push Ups= 30 (10 proper Reptiles)

    Great workout!
    Have a great day BodyRockers!  :)

  • Azerick

     That scares me a bit actually… I guess Zuzana just feels a bit tired today…. xox Or is busy. And thank you body rockers for reminding me about doing pushups for Erin! I will go to that now!

    • Azerick

      Also, thank you Sean, Freddy, and Kyla for keeping the community light considering the major changes…. xox

  • Bohdanam

     part I.   36 36 36 38
                 22 20 20 21
     part II.   38 20 38

     part III. ( repeated part I. again)
                37 36 39 30
                23 24 24 26
    Great thanks
               

  • http://twitter.com/lesamcmahon Lesa McMahon

    Where are Kyla’s and Sean’s rep numbers?

  • BodyRocker Michey

    You guys are sooo funny…champagne?? It was Canadian whiskey for me. LOL! My husband and I got carried away last night with the holiday merriment but I still got this workout in this morning. I didn’t track my scores though because I was just concerned about working up a sweat and getting through it. Thanks for showing your human side. :)

  • leath:)

    mnt runner: 48-49-46-48
    split lunges: 23-19-18-22
     
    plank butt squeeze: 45 first round- second and third round just held plank
    reptile: 16

  • Anonymous

    hey guys!

    tomorrow I am going to be doing “stereo love workout” from may/10 its a time challenge, any takers?  one leg exercises and skipping!

    • http://BodyRock.Tv Gerri Lee Schafer

      I’ll put this one in the to do line up…still need to do “the one that got away” …maybe the Pound Melting WO…so many work outs…not enough days

    • http://BodyRock.Tv Gerri Lee Schafer

      the link in case there is interest
      http://www.bodyrock.tv/2010/05/05/stereo-love-workout/

  • GoustiFruit

    Short but intense. But short.

    Mountain climber: 38 – 38 – 38 – 38 (it was a mix of climbers and runners, I was trying to figure out which was the hardest, I think climbers are, and they are slower too: if I’d only do climbers, my score would be lower, if I’d do only runners, it would be higher)
    Jump lunge: 20 – 19 – 19 – 19

    Bonus (who wouldn’t do a bonus ???)
    Plank w/ Butt Squeeze: 32 – 29
    Reptile PU: 26
    I just couldn’t hold the plank during the 10s though, I needed to relax my arms !

  • Anonymous

    So true..I’ve posted in my FB wall and have done it outta nowhere just for her.  

  • Anonymous

    If its not there they didnt post a workout plan for the week, some weeks they do and others they dont :( i rly like it too because i cant always wait until the new workout is up

  • Holly Beth

    I was thinking the exact same thing. I still do my burpee for Erin after every workout though.

  • http://www.janetspreiter.com Janet

    Since this was such a short workout I thought I’d beef it up a bit plus make sure I was really warmed up so I could go into it hard.  So I started with a 52 minute hill and trail run and followed immediately with the workout.
    mt climbs: 54-55-54-55
    split jump : 21-21-22-23
    butt squeeze::42-36
    reptile push ups: 17
    Then cooled down with a paddleboard session.  Breakfast!!!

    • Mmghia

      And all before breakfast?? if this were me I’d have to eat breakfast for lunch :)  Sounds like you had an awesome morning just like your scores!! Whats ‘paddleboard’ by the way?

      • http://www.janetspreiter.com Janet

        It was an awesome morning and it fired me up for the day once I ate breakfast, that is!) Paddleboarding is when you stand up and paddle your surfboard with a long paddle.  I use mine primarily to catch waves and surf.  I live on the beach so it’s a great way to check the morning surf and cool down.

  • cutie

    I love u allll, welcome to the family Kayla

  • cutie

    I love u allll, welcome to the family Kayla

  • Heather

    It is my one year anniversary of bodyrocking! So much love to bodyrock.tv for the information and all bodyrockers everywhere for the support, motivation and inspiration! I repeated the original workout that I tried (Try This At Home) and kicked my own butt!!  So happy to be a part of all this awesomeness. And now for my post workout smoothie.

    • Mmghia

      Congratulations on your first year!! I have my one yr anniversary  coming up on Jan 20th looking forward to it.  Keep Bodyrocking..I’m right behind you.

  • Anonymous

    Maybe it isn´t there, because of the new features (community for the bodyrockers) that will come very soon :) a lot of patience to all of us *haha*

  • Anonymous

    short and intense workout, guys – thank you :) Kyla, you are great :)

    my scores:
    Part I:
    1. MC: 42 38 30 36
    2. Split Lunges: 17 14 17 16

    Part II:
    1. Plank Butt Squeeze: 34 24
    2. Reptile push up: 13

    + Burpee for Erin <3

    nice sunday everybody!!!

    • Bohdanam

      where do u live , there is only a thursday here lol

      • Anonymous

        haha! that´s right – my fault lol … it was a free day in our country, so it felt like sunday … :) )

        • Anonymous

          It happened to me too on Thanks giving.(thursday). I called my mom in Europe , cause I thought it was saturday ( day I always call home )

  • http://aphrodiitee.deviantart.com/ Isidora

    Today i did a workout inspired in Try this at home Workout.  It was like this:

    P#1: 4 rounds 50/10
    -Santana Plank: 22-23
    -Diagonal plank jumps: 39-40 (2 jumps = 1, one rep when i landed in a front plank) 

    P#2: Sumo squat step up challenge:
    -100 each leg in 18:30 min. Dunno why it took me so long, i never stopped and my pace was pretty fast. Legs didnt burn like i thought they would. 

    P#3: 4 rounds 40/20
    -Reptile Plank: in the middle of the second round i switched to diagonal knee tucks
    -Mountain Runners
    This part made me sweat soooo much! 

    then i did 100 high knees, 100 side to side jumps, 100 skips, with my jump rope.  :D  

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

    My scores:  mtn climbers, 45, 45, 47, 44   split lunges 24, 23, 24, 22 plant butt squeeze 39 29 reptile pushups 19
    I also warmed up with 10 minutes of jumping rope.

  • Anonymous

    I have no problem with Chrome.

  • BodyRocker_Raleah

    Me too! I kept waiting for it to appear:(

  • Soraia

    I am a begginer and I really want to change my shape! do you think that with a daily workout of 9 ou 10 min I can do it? Cause your workouts are really short, are they enough to change our shapes or we should do it more than once a day?

    • JessJN

      Before BR, I used to do 1-1.5 hour weight lifting days 3-4 times a week, & ran or biked 30-60 min, 3-4 times a week.  I was really bored with that, but didn’t know what else to do.  I started BR in Feb, & in March stopped going to the gym.  I was more sore after these short workouts than any of my weight routines.  I was also shocked how weak I was, considering how often I worked out.

      Now, 9+ months later, I am stronger & have increased muscle tone, without doing any bicep curls, chest presses, or leg presses.  I was skeptical that these workouts would keep me in good cardio shape.  I usually add 4-20 min of jump roping after my workout, or I’ll walk/run if my legs are too tired.  What I’ve noticed is that if I decide to go for a run, even after not running for months, I am able to run 3+ miles without feeling tired or “off.” Before BR,  if I hadn’t run for a while, I struggled with a run after a long break.  

      Now, I do a BR workout 5-7 days a week.  I always warm up (~5min) & cool down(~6-12 min), & most days add some jump roping/skipping.  I do the skipping in intervals of 10 sec rest/20 sec work, 4, 5, or 6 min at a time for anywhere from 4-20 minutes.  All together, I rarely only workout 12 min, but the time I spend is very effective…much moreso than what I used to do.  You don’t have to do all of that to get a good workout, but make sure you warm up & cool down so that you don’t hurt yourself, & you’ll be less sore if you strech after the workout.  

      warm ups from this site: http://www.bodyrock.tv/category/daily-workouts/warm-up-daily-workouts/
      cool downs: http://www.bodyrock.tv/category/daily-workouts/stretching-daily-workouts/

      Hope that helps.

  • Rose

    I am really, really enjoying the workouts with Kyla, she is awesome.

  • Anonymous

    really good one… today I needed a short one. I also like watching you guys working out together.
    My scores:
    Mountain climbers – 47, 48, 45, 47
    Jump (split) lunges – 18, 19, 19, 19

    Plank butt squeeze – 33
    Reptile push ups – 12
    Plank butt squeeze – 27

    And my butt was really hurting. Great workout similar to Zuzkas older ones. I like it a lot!

  • Jenny__a

    Seems like a lot of negative comments today. I just want to say how much I appreciate the website in any capacity. It’s really cold in Calgary right now and I love being able to train so hard inside my house. Keep up the great workouts!!

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

    Well short as it may be, it still puffed me and maxed me out! Thanks guys! It’s good to see Sean and Kyla working next to each other, fun to watch. 
    Mountain Climbers – 44-39-37-37
    Split Lunges – 19-18-18-19
    Plank butt sq – 23
    Reptile pushups – 10
    Plank butt sq – 14

    Thank you !

  • MariaBjørgJepsen

    I’ll crunch this one tomorrow morning :) So nice hearing (and seeing) that you guys can also enjoy a little glass or two and hit the dance floor, wohoooo. Gotta love it!!! Freddy: amazing photo and colour composition on the beautiful picture of Kyla!
    Love, Maria :)

  • Sfroehlich76

    As a certified trainer I tell my clients or bootcamp participants to not bounce…this puts alot of extra stress on your lower back and shoulders and the moountain climber already does this.

  • Julia

    Hi Sara,

    I’d recommend trying each and seeing which one leaves you feeling better.  Some people find that they can’t sleep at night if they exercise in the evening while others find that the work out poops them out for a better night’s sleep.  The same applies for the morning.

    You also might want to consider whether you like exercising on an empty stomach or having eaten an hour or two beforehand, because it might influence when you want to exercise (e.g. do you have 2 hours to kill in the morning to wait for food to digest if you eat beforehand?).  Some people find that having food makes them naseous and/or that they can push harder fasted while others get an energy boost from a small meal.

    Don’t forget to also consider what will keep you consistent.  I tend to find that I’m less likely to put off the work out if I do it in the morning.  Things just seem to come up in the evening.

    It’s all about you, here, so I’d figure out what works best for you :)   Good Luck!!

  • Kris Andersson

    Huh, Killer? I DID PUSH MAX. EFFORT, but had to do the whole workout twice (14 min.) to be sweaty and out of breath. But I liked the workout, cause MC’s are one of my faves.

  • Glowmerida

    zuzka did the mountain climbers completely differently!! 

    • Anonymous

      Zuzana called this excercise “Mountain Runner”.

      • Glowmerida

         thanks!

    • Anonymous

      And?

      • Glowmerida

         I’m getting really confused when they suddenly do exercises differently (or change their names). and I think mountain climbers are much easier like sean and kyla did them.
        just wanted to mention that.

        yeah, I’m a bit fed up with the inaccuracies here in the last few weeks. I know I don’t pay anything  for the workout tutorials, but they earn money with every click on their videos and this makes me really lose my motivation. just think it would be easy to take care of those things without much effort…

  • Miss_gh_naserpour

    hi.i was in trip and now i cant find schedule of this week.plz help me.im very confused.plz

    • Anonymous

      There is no schedule yet. But if you are done with the new workouts, you can give a try to Pound Melting WO http://www.bodyrock.tv/2011/06/24/pound-melting-workout/ that many bodyrockers did yesterday and I plan to do it tomorrow :)

  • Vada S

    If my dad didn’t sneeze on my homework, I would not be sick in bed right now and I’d be at the gym doing this workout >:(
    I guess I will have to do it tomorrow.  Probably after school, because IDK how I’ll feel in the morning after a dose of nightquill

  • Anonymous

    mountain climber 40-40-36-37
    split lunges 20-20-18-18
    plank butt 32-25
    reptile push up14

    + burpee for erin
    + burpee for zuz  :(
    I miss you!!

  • Annebel Wind

    Hi everyone,

    Thanx for this great short workout.. Nice with just bodyweight.. Loved it!

    My scores:

    Jump lunges: 20, 18, 17, 16
    Moutain climbers: 40, 34, 39, 41
    Bonus:
    Plank butt squeeze: 30, 26
    Reptile push ups: 12

  • Annebel Wind

    Hi everyone,

    Thanx for this great short workout.. Nice with just bodyweight.. Loved it!

    My scores:

    Jump lunges: 20, 18, 17, 16
    Moutain climbers: 40, 34, 39, 41
    Bonus:
    Plank butt squeeze: 30, 26
    Reptile push ups: 12

  • Samanthina

    Hi,guys,here are my reps:
    1part:
    Mountain climbers-46 46 46 45  /46 46 46 46
    Split lunges-15 15 15 15  /15 16 16 16 
    2part:
    Plank butt squeeze-36 36 37
    Reptile push ups-19 19 19
    + a burpee for Erin

    Thank you very much,Zuzka,Freddy, Sean & Kyla! :)
    Good night,guys.

  • kat

    mountain climbers 45 38 33 45
    split lunges 17 18 20 24

    bonus
    plank butt squeeze 42
    reptile pushups 18
    plank butt squeeze 36
    also 10 healing Burpees
    10 getups
    30 knee raises on dip station
    30 reverse pushups
    100 crunches
    50 bridges
                 5x (100 high knees than drop to belly)
    thanks for a quick workout.  gonna look for another one this afternoon.

  • Czerskii

    I felt like throwing up after 5 rounds of the mountain climbers and 4 rounds of the split lunges.  Then I did only 2 rounds of the plank butt squeezes and from the knee push ups.  So I stopped there, seeing as I have been irregular with my workouts and been eating improperly.  My body is going to have to catch up.  Thanks for the workout.  Do you still check the comments?  Just curious who does-Freddie or Zuzanna?  What is Zuzanna up to lately?  I haven’t seen her in awhile.  Hope you guys are doing well.  Have a great day.  

  • http://BodyRock.Tv Gerri Lee Schafer

    Writing it in my journal for tomorrow morning,,,just did the Sexy Beast WO…lower back still soar

  • Anonymous

    Done! Short and sweet! Scores:
    MC’s-50,50,40,50
    JL’s-25,23,20,21
    Bonus:
    Plank Butt Squeeze-45
    Reptile P-ups-12 ( I need to work on these. My excuse is the 600 rep fat burner WK yesturday)
    Plank Butt Squeeze-37
     And after this I picked my screaming ab muscles up off the floor, and stretched , then did 20min Jump Rope.

    Thanks guys!!!!
    PS. Bodyrockers….Your abs really will be crumpled up on the floor after this! :)

  • Niko

    Hmmm, I don’t usually have time to exercise – I’m much too busy sitting around playing Call of Duty in my pants and eating crisps!

    Seriously though – looking forward to another great workout, I’ll do this one tonight! :)

  • mag

    I love it! it was great!
    thanks guys!

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

    you are a great team!
    I have a girl -crush on Kyla ;) Can we fallow her on facebook?
     

  • BodyRocker_Bonnie

    Looking forward to doing this one!

  • Anonymous

    I liked this short workout! :)  

    mountain climbers – 38,36,35,38 
    jump lunges – 24,32,37,30 (modified) 

    bonus
    plank butt squeeze – 30 
    reptile pushups – 20 
    plank butt squeeze – 24 

  • Anonymous

    OK home from work and you posted this! It was so short I just had to do it before I go to bed!  On my schedule tomorrow if I had time was 6 min workout  so now I’ve finished 7 min so if I don’t have time later I’m good!  Excellent!  and it was a little tuffy!

    mountain climbers – 41, 38, 38, 35
    jump lunges – 11, 10, 10, 11

    bonus
    plank butt squeeze – 20
    reptile pushups – 11
    plank butt squeeze – 18

    this was really good on abs!  I have been doing my mountain climbers like kyla did for a while because I feel them more in my abs this way,  the jump lunges were only jumps in first round, then I stepped and went deep after that – same scores! ha!  managed to keep doing butt squeezes all the way through – hard!  and my reptiles are only a small dip, not awesome ones like kyla did!

    sean, you really suffered tonight!  were you guys hung over?  kyla seemed a little quiet?  subdued?  anyhow, great workout!  and I’m sure you’ll hear a lot about those pink shoes!

    plus an all important burpee for erin!
    thanks!

  • Anonymous

    OK home from work and you posted this! It was so short I just had to do it before I go to bed!  On my schedule tomorrow if I had time was 6 min workout  so now I’ve finished 7 min so if I don’t have time later I’m good!  Excellent!  and it was a little tuffy!

    mountain climbers – 41, 38, 38, 35
    jump lunges – 11, 10, 10, 11

    bonus
    plank butt squeeze – 20
    reptile pushups – 11
    plank butt squeeze – 18

    this was really good on abs!  I have been doing my mountain climbers like kyla did for a while because I feel them more in my abs this way,  the jump lunges were only jumps in first round, then I stepped and went deep after that – same scores! ha!  managed to keep doing butt squeezes all the way through – hard!  and my reptiles are only a small dip, not awesome ones like kyla did!

    sean, you really suffered tonight!  were you guys hung over?  kyla seemed a little quiet?  subdued?  anyhow, great workout!  and I’m sure you’ll hear a lot about those pink shoes!

    plus an all important burpee for erin!
    thanks!

  • Brian

    The old “I don’t have time” excuse. Very lame. People who say that usually spend whole evenings in front of the TV, watching brain-rotting tripe which does nothing to enhance their lives. 

  • Anonymous

    okay well this is totally confusing to me… I noticed that sean and kyla did the MC differently more like mountain runners but that sean nopw said that you MUSTN’T get your butt up like zuzana always did, especially with leaping MC is really confusing me… I always thought intensity increses as follows: mountain runner< mountain climber < leaping mountain climber. and now we are supposed to do it the way with least impact?? :/ please help me out!

    • Carrie

      I’m a bit confused too – in the last part of the workout there are three exercises – plank butt lift, plank and reptiles, but in the video I only saw plank butt lift then reptiles… (I don’t have sound on my computer, which may not help!) Can anyone help?

      • Anonymous

        plank butt lift, then reptiles, then plank butt lift again!

      • Anonymous

        plank butt lift, then reptiles, then plank butt lift again!

        • Christie

          Hmm yea that’s what they do, but the workout breakdown says: Plank butt squeeze, plank 50sec, reptile pushups.  Maybe they forgot about the plank and just alternated exercised like the first part of the workout.

    • Anonymous

      I think sean was just trying to say that your butt was not supposed to be bouncing up and down,  you can keep your front foot up or touch them down, but keep your butt steady, it shouldn’t be going up and down 10 inches.  it was supposed to be an ab exercise when leaping you are changing the muscles worked.  I know I never felt them in my abs, just in my shoulders and my legs, kind of like pike press

    • GoustiFruit

      I’m confused as well, Zuzana always made them differently, with little jumps for climbers and higher jumps for leaping climbers !? Those mountain “runners” don’t look as challenging, am I wrong ?

    • http://profiles.google.com/patrice.read Patrice Read

      I’m with you jojoherz. Looked for a past WO that had a explanation of the Mountain climber. In the WO from 11/02/2011 (http://www.bodyrock.tv/2011/11/02/im-sexy-and-i-know-it-workout/) Zuzka shows how to do it, and it’s the way Sean said NOT to do it. Soooo… I think I’ll go with Zuzka. Nothing personal Sean!

      Btw, I miss seeing you Zuzka!! I hope you’re well! Your cheerfulness and sweet sincerity help make Bodyrocking even better.

    • Ash

      After a while didn’t do it the way Zuzana did because I did not feel the burn the way I do the other way.

  • JessJN

    Workouts like this leave even LESS room for the “I don’t have time” excuse.  Here’s an article I  just saw that nicely points out where wasted time can be reallocated for the gym  http://shine.yahoo.com/healthy-living/15-ways-15-minutes-exercise-every-day-163300444.html

  • Brian

    Wow! Another killer workout. I was crying in pain on the last round. I thought my core was strong! More work to do. Thanks for including some bodyweight only stuff. 

  • Anonymous

    Great short workout for later today after work and babysitting two wirlwinds. :D

  • Anonymous

    Yay! Another short one. I can’t do anything longer than 10 minutes during the weekdays, so I’m happy.