Today’s routine is 12 minute long full body workout with only 2 exercises. You will need your Gymboss Interval Timer as always and also the Sandbag if you are interested in taking the intensity of your workout to the next level. Push really hard, try to beat my score (you can find it at the bottom of this post) if it helps and remember that intensity is more important than the length of the workout. The harder the workout feels the better results you can expect. We have an interesting article from Mark Lauren the author of ”You are your own gym” about the effectiveness of short super intense workouts. You can read the article here.

This is the third workout in a row that we did this week so tomorrow is an active rest day. We will take a break from these intense workouts for one day and do something fun that will keep us moving. Freddy and I have some plans for tomorrow, but I would like to know what you guys have in mind for your ARD. Leave us a comment below and give us some ideas for inspiration :)

Set your interval timer for 12 rounds of 10 second and 50 second interval. Your goal is to complete as many reps of each exercise as possible during the  50 second intervals. You will repeat this following circuit 4 times:

10 seconds rest

1. Pike Press – Pike Jump – Jump Up / 50 seconds

10 seconds rest

2. Forward – Backward Lunge with Sandbag (left leg) / 50 seconds

10 seconds rest

3. Forward – Backward Lunge with Sandbag (right leg) / 50 seconds

My score:

Pike Press – Pike Jump – Jump Up / 10 reps, 8 reps,  8 reps, 6 reps

Forward – Backward Lunge (left leg) / 18 reps, 16 reps, 14 reps, 12 reps

Forward – Backward Lunge (right leg) / 17 reps, 16reps, 15 reps, 11 reps

*Each lunge counts as 1 rep.

This is the instructional video where I explain the proper form of each exercise.

Pike Press – Pike Jump – Jump Up

Forward – Backward Lunge with Sandbag

We thought it would cool to start sharing the music that we have been listening to lately. This one has been around for a while, but it makes a great workout track :)

Today is our second day of our NO SUGAR! challenge for this week :) I hope that you are sticking with the challenge  and that you have not been too bothered by cravings for junk food. I thought that I caught Freddy flirting with some chocolate at the store, but he swears he didn’t even notice it :) I think that it really helps when you take on a challenge like this as a group, and if we all pull together here then I am sure we can make it through. Freddy and I have really enjoyed this weeks challenge so far, and I think that taking it week by week like this will be a lot of fun. We are especially happy that so many beginners are finding the tutorial videos helpful – sometimes all you need is just that extra boost of encouragement to get started. These workouts are meant to be super intense – but intense at your individual fitness level – and if the beginner modifications in the workout tutorial video feel feel intense for you, then you are exactly where you need to be.

If you have any thoughts about today’s coffee talk, I hope that you will chime in and share them in the comments – on a personal level I would really appreciate any thoughts or advice that you may have :) I would also like to invite you to join our  facebook group for all BodyRockers here.

For today’s workout challenge you will need your Gymboss Interval Timer, and I am also using my Ultimate Sandbag for an extra challenge. The exercises that I am doing with my sandbag are some of the very best for working your butt.

Today’s workout is a combination of Time Challenges and High Intensity Interval Training. The workout is made up of three 4 minute parts.

Part1

Set your timer to count down 4 minutes for you. See the picture below.

You will be doing 6 reps of Side to Side Push Ups followed by 6 reps of Side to Side Jump Tucks. Each 6 reps counts as 1 set. Your goal is to complete as many sets as you can during the 4 minutes.

Part2

Set your timer for 8 rounds and two intervals of 10 seconds and 20 seconds. Your goal is to complete as many reps as you can during each 20 second interval. The 10 seconds is your rest interval which gives your enough time to write down your reps and get ready to do the next exercise.

You will be doing High Knees and Mountain Climber back and forth. It will look like this:

10 seconds rest

High Knees for 20 seconds

1o seconds rest

Mountain Climber for 2o seconds

Repeat until your timer tells your that you have completed 8 rounds and the 4 minutes are over.

Part 3

Set your timer to count down the last 4 minutes for you. You will be doing 5 reps of Sandbag Clean followed immediately by 5 reps of Sandbag Front Squat. This sequence is going to really target and shape your butt. Try to complete as many sets as you can during the 4 minutes. Each 5 reps counts as 1 set. (If you don’t have the Sandbag at home, repeat part 1)

Here is the instructional video for beginners.

The sports bra that I am wearing in today’s workout was sent to me to try by Bohno Active Wear :)

Side to Side Push Up

Side to Side Jump Tuck

High Knees

Mountain Climber

Sandbag Clean

Sandbag Squat

My Score

Here are a few more pictures and stories from fellow BodyRockers out there & another great parody of us by Marcel and Sandra. We couldn’t stop laughing – thanks for this video! :) Thanks to everyone who has been sending in their pictures and stories. Now that we have actually settled somewhat, we are going to be posting more & more “BodyRockers” so please keeping sending in your great pics and inspirational stories to bodyrockers@bodyrock.tv

Best,

Freddy & Zuzana

Hey Guys;)
write to you from russia
im Anastasia,27 end i just write to you say thanks!!!!
before i found your site,i really dont like workout end do some exercises,i did 2,3 per week,but without enjoy
but something change when i the first time saw you Suzanna,dont know what happen,but you give me a big power end i immediately did it
i lost 7 kg for 2 mounths end look amazing now end so happy
i find new work in a sport gum end even if i have free day i just do my workout with you every day
end the most important i just adore do it
all changed end i start new life…its just amazing

p.s. just keep on doing this;)

Hi Zuzanna and Freddie,

Greetings from the warmth of our summer cottage in Finland.

Caption: Cross training at the summer cottage? Tuula, a 44-year Finnish mother of 4, 7 months after starting to read BodyRock.tv and train regularly at the gym!

Yours,
Tuula & Marcus

Hi Zuz & Freddie!!!

This is me Lish Weese…I used to be frumpy as a teen and got healthier the older I became. After my two sons, this is the newer me.  I am religiously following you guys and started your workouts about 6 months ago.  I have lost much excess bodyfat and am working on increasing my muscle in my arms and legs.  I have never been more inspired by any two people more in my lifetime.  I owe you guys an outstanding ovation!  Thanks,  newer photos coming…

Hi Frederick and Zuzana,

I hope you guys have fun in your trip.

I sent to you some photos mine, all the weekends I and my husband ride a bike and during the week  I follow your workouts 6x weekly.

I’m 50 years old from Germany, live the state of the Bavaria in Wemding and I want to thank for your amazing workouts, it makes me feel young.

I began in the youtube to practice his exercises and then to follow it his web site and I hope not stop more, because you inspire me every day, I’m disciplined I and eat healthy ,organic food, I’m vegetarian

My next step is to by a sandbag, new challenge for me.

One more time thank you so much.

Have great time.

Helena

This is our first day of this weeks challenge. Before we get started with the workout I wanted to spend a minute having a coffee talk with you about inspiration. As I mention in today’s workout video, I find myself inspired more and more by women in their 40′s and 50′s and beyond who have managed through dedication and consistent hard work to keep themselves fit, strong and sexy. These women radiate a confidence and beauty that shines from within. There are many examples from the world of celebrities, but I am talking more about the real life women you can see on the street or while you are shopping for groceries. They are so remarkable that they stand out almost as if they were celebrities. There are a few BodyRockers who have sent me their pictures that fall into this category, and I will be posting more of them today. The question that I pose in my coffee talk is, do you see yourself as someone who is going to keeping going with your fitness into your 40′s, 50′s and beyond? What does keeping up your fitness mean to you?

Today’s Workout Challenge:

You will be doing high intensity interval strength training. Set your Gymboss Interval Timer for 18 rounds and two intervals of 10 seconds and 30 seconds. See the picture below and set your timer exactly like that. The 10 second interval will give you enough time to write down your reps and get ready for the next  exercise. Your goal is to do as many reps as you can during each 30 second interval. The entire workout will take only 12 minutes so you really have to push hard and go for maximum reps.

The outfit that I am wearing today is from Bohno Active Wear - who sent me some outfits to try :)

There are 6 exercises in this workout and you will go through the sequence 3 times.

10 seconds of rest

1. Flying Jump Lunges – 30 seconds

10 seconds of rest

2. Side Burpees – 30 seconds

10 seconds of rest

3. Side Lunge Touch Down - 30 seconds

10 seconds of rest

4. Squat and Leg Lift – 30 seconds (I was using my Ultimate Sandbag for this exercise which is 35 pounds, but you can adjust the weight as you need to)

10 seconds of rest

5. Leg Lift and Toe Touch – 30 seconds

10 seconds of rest

6. Crazy Bootcamp Exercise – 30 seconds

10 seconds of rest

The instructional video where I explain each exercise and show modifications for beginners is here.

Flying Jump Lunges

Side Burpees

Side Lunge Touch Down

Squat and Leg Lift

Leg Lift Toe Touch

Crazy Bootcamp Exercise

My Score for this workout

This weeks workout schedule and No Sugar challenge info can be found here: http://www.bodyrock.tv/2010/08/29/new-weekly-workout-schedule/

P.S Check out our Official BodyRock.Tv  Facebook Group (everything else that you see on facebook has nothing to do with us) You can join with this link http://www.facebook.com/group.php?gid=143283219045887

To make things easier, we decided to take a new approach to the way we organize our workouts and challenges and break things down into a week by week format. Each week will have it’s own starting point and challenge with a particular focus. Every Sunday I will post a new schedule for the coming week so that you can easily follow the new workouts. I consider the schedule for this week very intense, so if you are a beginner I suggest that you incorporate more active rest days into your week. Three intense workouts a week is plenty for beginners so make sure that you are taking it easy and giving yourself a break when you need to. Your training should be slowly progressive in order to reach your goals and avoid overtraining.

This Week’s Schedule:

Monday – New Workout

Tuesday – New Workout

Wednesday – New Workout

Thursday – Active Rest Day (we will be sharing what we do on that day to stay active)

Friday – New Workout

Saturday – New Workout

Sunday – Active Rest Day (I will be posting the new schedule for the following week and sharing what we did for our ARD)

This week’s challenge is: No Sugar (because we are sweet enough)

This means no ice creams, cakes, biscuits, bonbons, chocolate, soft drinks, etc. Don’t even think about putting sugar in your coffee and tea. I believe that we all can do this – it’s only 7 days and we are doing it together. Stay strong.

I will be sharing some diet tips and recipes along the way this week, and you are always welcome to contribute to our new BodyRockers category and share your own experiences, stories, tips, diet approach, workouts, recipes etc. Send your pictures and words to bodyrockers@bodyrock.tv

I would like to also remind you of our new Official BodyRock.Tv  Facebook Group (everything else that you see on facebook has nothing to do with us) You can join with the link below.

http://www.facebook.com/group.php?gid=143283219045887

Best,

Zuzana and Freddy.

This is another day of my MED challenge (Move Every Day). As I mentioned in the video, it is important that you listen to your own body and take a break from these intense workouts as you need. However you can still keep active on those day when you are not rocking your body. Go to a yoga class, take your dog for a long walk or play tennis with your friend. Not everyone can do these workouts on a daily basis and I think that I will take a day or two each week to do something else as well. There are so many ways to be active and changing the intensity will help us to avoid overtraining.

By the way Freddy and I started a new BodyRock.Tv facebook group and we would like to invite you guys to join. Here is the link:

http://www.facebook.com/group.php?gid=143283219045887

Today’s workout is only 13 minutes long and it’s made up of 3 parts. You will need your Gymboss Interval Timer to keep track of the intervals for you. I am also using my 35 pound Ultimate Sandbag for the second part of this workout. If you are a beginner, you can adjust the weight of the Sandbag to 5 or 10 pounds or you can do the exercise with just your own bodyweight.

Part 1

Set your timer for 12 rounds of 5 second and 20 second interval as shown in the picture.

You will be doing the following 2 exercises back to back with 5 seconds of rest in between until your timer tells you that 5 minutes is over. Your goal is to complete as many reps as you can during each 20 second interval.

You will repeat this sequence 6 times:

5 seconds rest

1. Push Up and Side Jump (alternating sides) – 20 seconds

5 seconds rest

2. Plank Elbow Knee Tuck – 20 seconds

Part 2

3 minute Time Challenge. You will do 5 Side to Side half squats over your exercise mat with the Sandbag on your shoulder, drop down and power up. Your goal is to do as many sets as possible during the 3 minute count down. Don’t forget to reset your timer so that it does the count down for you.

Part 3

Set your timer again to 12 rounds of 5 second and 20 second interval. You will be doing two exercises back to back with 5 seconds of rest in between.

You will complete this sequence 6 times:

5 seconds of rest

Jump Squat – 20 seconds

5 seconds of rest

Side Crunch (alternating sides)

Watch the video tutorial to see how to do each exercise correctly.

Part 1 – Push Up and Side Jump / Plank Knee Elbow Tuck

Push Up with Side Jump

Plank Knee Elbow Tuck

Part 2 – Sandbag Time Challenge

Keep your exercise log on the left side of your exercise mat. Start by standing on the left side of your mat and mount the Sandbag on your left shoulder. Do Side to Side half squats over the exercise mat 5 times, throw the Sandbag on the ground and then drop down on the exercise mat and as soon as your belly touches the ground power up and jump your feet into a half squat. Throw the Sandbag on your right shoulder, do another 5 Side to Side squats, throw the Sandbag on the ground, drop down, power up. Now write down into your exercise log that you have completed 2 sets. Keep going and do as many sets as you can during the 3 minutes.

Part3 – Jump Squat / Side Crunch

Jump Squat

Start by standing with your feet shoulder width apart and your knees and feet pointing slightly outwards. Sit down into a rock bottom squat pushing your hips back and keeping your weight on your heels. Keep your chest up and shoulders down away from your ears. Drive the power from your hips and push off of the floor as you jump up a few inches above the ground. Extend your arms above your head reaching towards the ceiling. Land softly on the balls of your feel and bent your knees slightly as you land to absorb the shock. Do as many reps as you can during the 20 second interval.

Side Crunch

Lay on your side with the bottom arm on the ground and extended for support. Place the hand of your upper arm behind your head and make sure that your elbow is pointing towards the ceiling. Try to keep your feet off of the ground the entire time if you can. Squeeze your abs and bring your legs up towards your elbow lifting your shoulder off of the ground at the same time. Turn over on the other side and repeat.

My Score:

Stretching

Today I did one of my older workouts and this is my new score:

Combo #1 – 2 minutes and 58 seconds

Combo #2 – 2 minutes and 3 seconds

Combo #3 – 7 minutes and 5 seconds

20 reps of My Push Ups at the end: 2 minutes and 11 seconds

Today’s workout took me 14 minutes and 17 seconds – that’s not bad.

This is the Video Tutorial for this workout where I explain how to do each exercise with a proper form.

WORKOUT BREAK DOWN:

All you need for this workout is your Gymboss Interval Timer and this time you will use it as a stop watch because your goal is to complete each combo as fast as you can.

Combo 1

Jump Squats and Push Ups – Do two jump squats and 1 jump tuck, than get immediately into the plank and do 2 half way down push ups and for the 3rd one power up and jump your feet forward into a squat. Complete 15 sets of this combo as fast as you can. My score was 3 minutes and 16 seconds.

Combo 2

Do 10 Kick Ups, turn over and do 10 Mountain Climber Peaks. Complete 6 sets of this combo as fast as possible. My score was 2 minutes and 23 seconds.

Combo 3

Do 10 reps of One Leg Pike Press, than jump your foot forward and get immediately into the One Leg Squat position. Do 10One Leg Jump Squats. Complete 4 sets of this combo on one leg and then complete another 4 sets of this combo on the other leg. My score was 7 minutes and 12 seconds

Last Exercise

20 reps of My Push Ups. Alternate the sides and count each push up as one rep. My score was 2 minutes and 24 seconds.

Combo 1 – Jump Squats and Push Ups (15 sets)

Do 2 jump squats in a row followed by jump tuck, then get into a plank and do 2 half way down push ups and for third push up power up and jump your feet forward into a squat. Unfortunately I don’t have pictures for the jump squats and jump tuck so please check out the video tutorial where I explain this exercise in details and you can see how it’s done.

Here is the modification of the push ups for beginners. Do the 2 half way down push ups from your knees and then jump your feet forward into a squat keeping your hands on the ground for support.

Combo 2 – 10 Kick Ups and 1o Mountain Climber Peaks (6 sets)

Do 10 kick ups in a row and then turn over and do 10 Mountain Climber Peaks. Complete 6 sets as fast as you can.

This is a modification of the Mountain Climber Peaks for complete beginners. Instead of jumping and switching your legs in midair, you can try to do knee tucks switching your legs quickly.

Combo 3 – One Leg Pike Press and One Leg Jump Squat

Star with the One Leg Pike Press and do 10 reps, then jump your foot forward and stand on one leg. Bent the knee of your standing leg until the thigh is parallel to the ground. Drive the power from your hips and jump up at least a few inches above the ground. Do 10 One Leg Jump Squats.

Complete this combo 4 times on each leg.

As a beginner you might want to try the easier variation of the One Leg Pike Press as shown in the first and second picture. The surface that you are kneeling on shouldn’t be too high and it is always a good idea to use some cushioning for your knees.

To make the one leg jump squat easier, you can sit back with your hips and bent your knee only half way. You can also have your toes touching the ground slightly for balance when standing on one leg.

Last Exercise – My Push Ups (20 reps)

Beginners can try the turn over and do the push up from their knees. Watch the video tutorial to see how to do this exercise correctly.

I did this workout in the morning before we went to view a house that we were interested in renting on one of the gulf islands off of the coast of Vancouver. Unfortunately the woman at the ferry terminal sold us the wrong ticket, and we ended up on a completely different island. Of course we didn’t realize that we were on the wrong island at first, and as we endlessly circled around wondering why our GPS navigation system kept trying to send us into the Ocean. It was just one of those days… We got stuck on the island for the whole day until the next boat left in the evening. We didn’t get to see the house so the hunt continues :)

Click here for the full description of today’s workout. All you need for this workout is your Gymboss Interval Timer - the rest is all body weight exercises.

Some of you may remember that the first book I got on my Amazon Kindle was “You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Mark Lauren. I enjoyed reading this book very much, because it covers all of the principles of effective training that I have been following for the past year. Freddy and I were happy to hear from Mark Lauren after we first mentioned his book to you guys. He offered to write a special guest article for all of us here on BodyRock.Tv that covers some of the basic principles that we all should follow in order to get the best results out of our training. Here is Mark’s article below and our special thanks to him for sharing his knowledge with us.

What is the most effective method of getting fit and becoming that sexy beast that you know you should be?

By Mark Lauren

This is the question that I’m going to address, but first, let’s take a look at what it means to be fit. The dictionary definition of fit is possessing the ability to survive and pass on your genes. Webster’s Dictionary isn’t very helpful on this one, so in my book You Are Your Own Gym I define fitness as the degree to which a person possesses muscular endurance, strength, power, balance, flexibility, coordination, speed, and cardiovascular endurance. These are the main components that make up fitness. A byproduct of having or acquiring these skills is an attractive physique that has the right proportions of muscle and fat, and it’s this byproduct of fitness that most of us are mainly after.

What many people don’t realize is that the best way to change your physique is to focus on the development of these skills and not the other way around. Most people train with their emphasis on changes in body composition or, even worse- weight. When you train properly, your body composition changes because there is a greater need for cardiovascular endurance, muscular endurance, strength, and power. It also changes because your body is burning far more calories than normal for a couple of reasons that I’ll mention later.

Remember that form follows function. Your body changes in order to give you the required skills to perform the activities demanded of it. In order for you to acquire the components of fitness to a greater degree, your body drops body fat and gains muscle. It is important for people to realize this simple principle. We need to focus on creating a demand that develops the skills that cause our bodies to change it’s body composition. It is also important for us to realize that our emphasis should be on the improvement of our performance, since that is ultimately what will develop the skills of fitness that cause the byproduct that we are after. Now that we understand what it is that our workouts should emphasize we can ask the question as to how to best develop these skills in the least amount of time?

The answer is short intense interval type workouts using compound movements that engage many muscles at once. Through the use of high intensity interval training (HIIT), we are able to develop all the qualities of fitness and burn many calories in one short workout. Lucky for us, the most effective method of developing all of these skills turns out to also be the most time efficient.

These short intense workouts are effective for several reasons.

First, they build muscle. Muscle plays an important role in your metabolism. It is a metabolically expensive tissue that causes you to burn extra calories even while at rest! The average adult American gains 2.2 pounds of fat per year, due to an ever slowing metabolism. The slowing of the metabolism is mainly due to a loss of muscle as we age. By gaining just 2 pounds of muscle and maintaining it, the average American could completely reverse this weight gain. Muscle not only allows you to burn far more calories while at rest, it becomes especially important while performing high intensity workouts. Adding a few extra pounds of muscle, to most people’s frame, is like upgrading from a 4 cylinder motor to a 6 cylinder motor, and while working out, that larger motor requires much more fuel to operate. That extra fuel is- calories!

Never neglect this principle when losing weight. It is the number one fitness mistake. People often lose a massive amount of weight in a short amount of time, but their body composition doesn’t change all that much because of the large amount of lost muscle tissue. This is not only unattractive to most people, but it also makes it much harder to keep the excess fat off. Think body composition not weight. No, scratch that. Think performance! The end result that you’re looking for will follow.

The second reason that HIIT is so effective is that these workouts cause you to burn extra calories long after the completion of the workout. For up to 36 hours after HIIT your metabolism remains boosted while restoring the body’s systems to normal.

HIIT is also very effective at developing strength and cardiovascular performance. Ironically, the impact that HIIT has on cardiovascular performance is actually much greater than that of “cardio”.  Cardio, on it’s own, will yield no gains in strength and will likely cause you to lose strength and muscle mass, which is bad for the reasons discussed. Go to the forum at www.MarkLauren.com to find two studies that demonstrate the effectiveness of HIIT compared to cardio. In the first of these studies, a group doing only 4 minutes of HIIT, 5 days per week, was compared to a group that did 1 hour of target heart range training 5 days per week. At the end of 6 weeks, the HIIT group had a 40% greater gain in cardiovascular performance and a 28% gain in strength! The cardio group had no gains in strength. The second study compared the impact of the two training methods on body composition and found comparable results.

Through the use of short intense workouts that train muscular endurance, strength, power, and cardiovascular endurance all at the same time, you are able to build muscle while giving your metabolism a lasting boost.

Next time you’re working out, think intensity not duration.

Also, by using bodyweight movements that engage many muscles at once in HIIT you are able to get exceptional results with an incredibly small sacrifice of time. These workouts can be done anywhere anytime. Better results can be had in about the same amount of time that most people spend driving to and from the gym.

Cheers,

Mark

I am getting back on track with my training again starting today with this hotel room workout. September is a month of changes for all of us so lets make only positive changes and decide to do the best we can in every area of our lives. I will be pushing you guys to do your workouts, because I am starting a new challenge for the entire month of September. I won’t miss a day of my training for the entire month and I would like to encourage you to join this challenge with me. The workouts that I am posting here for you guys are short (usually only 12 minutes) and you can do them just about anywhere. No excuses!

Have fun with our September Challenge of Great Changes and now lets check out today’s workout.

Hotel Quickie Workout Breakdown:

12 minutes of Interval Strength Training

You will need to set your Gymboss Interval Timer for 24 rounds and two intervals as you can see it in the picture. The first interval of 10 seconds is your rest interval which gives you enough time to write down your reps and get into position for the next exercise. Your goal is to complete as many reps as you can during the 20 second interval. You can try to beat me at this workout. I kept track of my reps and I posted my score at bottom of this page.I am using a 35 pound Ultimate Sandbag in this workout for an extra kick, but you can adjust the weight according to your own strength. If you are a complete beginner you can also use just your own bodyweight.

You will go through the circuit of the following exercises (in the exact order) twice.

10 seconds rest

1. Squats With Sandbag on your Left Shoulder

10 seconds rest

2. Dive Bombers

10 seconds rest

3. Squats with Sandbag on your Right Shoulder

10 seconds rest

4. Diagonal Knee Tuck Push Up

10 seconds rest

5. Squats with Sandbag on your Left Shoulder

10 seconds rest

6. Tricep Leg Lifts

10 seconds rest

7. Squats with Sandbag on your Right Shoulder

10 seconds rest

8. Santana Push Up

10 seconds rest

9. Squats with Sandbag on your Left Shoulder

10 seconds rest

10. Monkey Push Up

10 seconds rest

11. Squats with Sandbag on your Right Shoulder

10 seconds rest

12. Sumo Push Up

Here is the full exercise tutorial video where I explain each exercise and all the modifications for beginners.

Squat

Dive Bomber

Diagonal Knee Tuck Push Up

Tricep Leg Lift

Santana Push Up

Monkey Push Up

Sumo Push Up

This is my score for this workout. Try to beat me! :)

Sorry that it took so long to post these AMAZING pictures and stories that you have shared, but we kinda dropped behind schedule on our marathon drive across Canada. Now that we are hunkered down in our hotel we are going to work on getting back on track :) Did you guys notice that we added a “BodyRockers” category in the main navigation bar at the top of the site? We did this because we want to have a whole section of the site devoted to you – a place where you can share your incredible stories and inspiring images. We have big plans for this section that will come into effect over the course of the next little while.

There are still a lot more pictures and stories to share from so many of you, and we will be posting more “BodyRockers” soon :) That said we would love to hear from more of you out there – every story and photo that you share helps to inspire others to get in shape and also to be honest, we like to show off how hot BodyRockers are :)

You can send your fitness related images, before and after pictures, stories and testimonials to: info@bodyrock.tv

You guys rock!

Frederick & Zuzana

Hi Zuzana & Frederick!

Hope you have a great time in Canada. We had a great time in out trip to

sea, and we want to share some photos with you :) We did some workouts

by the seaside, and we had some much fun doing this, and also trying to

get some photos (repeating  exercises over and over to coordinate each

other movements :P)Many people were watching us, and one time even a

small boy join us :D that was really funny :D

I attach some photos with our workout and send greetings for you from

The Baltic Sea [Łeba and Łączka Dunes]. By the way some of us are quite

newbies, so don’t criticized, we do our best :D

Best wishes,

Monika, Gosia, Dominika, Paweł and Michał

Hi Frederick and Zuzana,

I am a dedicated follower and LOVE BodyRock.tv.  I think what you’re doing is so important and bringing awareness to a dying lifestyle.  My husband (Chad) and I have been married for just under 2 years now and are 100% in sync with the lifestyle we lead.  Full of exercise, healthy eating and a positive outlook on life.

In lieu of the request for some pictures of your followers, I’ve attached one of us on our last vacation as well as our very own fully organic vegatable garden we have in the back yard to ensure we always have the freshest veggies :)

-Dedicated follower and promoter of BodyRock (to all my friends)

Marija Moldenhauer

Hi Zuzana and Freddy! These are my before and after pic. I follow your workouts since the beginning of the year. Thank you very much! :)

Hi Frederick and Zuzana!

My name is Rhayna and i am 24 years old from greece. I’m so glad that i am writing to you right now. I loved this idea about bodyrockers’ photos as i am an addicted one:)

I had always been out of shape but not because i didn’t want to but because there wasn’t someone to show me how to workout, how to eat and also give me more inspiration. I never felt comfortable with body until i found your site… My life changed:) I am in my best shape and i keep trying to be better and better, THANK you guys for everything, it’s really important for me. You are important to me:) really!

My photos are taken from my notebook so they are not high quality sorry… But they are ok i think:)

I didn’t have “before” photos as i wasn’t used to photo my body, i didn’t like it…

I hope u like them:)

THANK YOU

KISSES FROM GREECE

RHAYNA

From the “Hot Celebrity Butts” workout!

“If you lose your hands, you can make do. If your feet are not working, you can die.” – Dr. Jeffery Laitman

Carolyn Bell, PMA-CPT

Carolyn Bell Pilates, LLC

Hi Zuzana and Frederick! I posted on the site a while ago thanking you guys for the amazing workouts that have lead to my great results, you guys get thousands of comments and probably don’t remember but  Zuzana commented me back saying to send in pictures of my results if I liked to but I totally forgot and just remembered after looking at bodyrock’s newest post. So I’m here now to show you and tell you about my results.

Lets start with saying that I was over weight as a child (I’m now 18), my whole family is overweight and doesn’t eat healthy. I had lost weight when I had entered my teen years but started gaining again I turned 15. I had a breakdown after going shopping, I had to buy size 12 pants and felt horrible. I promised that I would change. I found your site in the summer of 09′, 6 months after making my commitment to living a healthy life style. During the 6 months before finding your site I was going to a regular gym 3 times a week, every time I went I dreaded going, it wasn’t fun. I was doing the same exact thing every time I went, half an hour of cardio and half an hour strength training on different machines. During those 6 months I went from a size 12 to a 10. Your body doesn’t change over night, but I needed to do something different to get better results.

I watched one of your videos on Youtube and thought “Wow, that is what I want, that is my goal” when I saw Zuzana doing her workouts. I didn’t just want her body, but I wanted her strength, agility and balance. I started doing workouts that were on bodyrock and from July 2009 to January 2010, I went from a size 10 to a size 2!!! My measurements went from 36-27-39 to 32-24-35!

I continue to do your workouts, along with creating some of my own. I never want to go to a regular gym ever again. I hear people bragging that they spent 2 hours in the gym, why spend 2 hours getting a boring workout at the gym with people you don’t want to be around when you can get a 20 min high intensity workout home? People can’t believe that I usually only spend 20 minutes on a workout. I tell people I eat what I want to, the things I want to eat are healthy and organic. I want to eat fresh veggies and fruits and whole grains so thats what I do. Why would I ever want to poison my body with junk again from big companies that just want to make money and do not care about the consumer?

My mother does not follow your workouts but with healthy eating she has lost 60 pounds in the last year!

Not only do I look good but I feel good, and your help has helped me achieve my goals :) I’m forever indebted to you guys.

I felt weird only sending pictures of my body so I sent some of my face so you can see what I look like :) I don’t have any before pictures on my laptop but then again I was always ashamed to take pictures. With my new confidence in my body I have been able to go after and get the guy I have always wanted. We were friends for three years and was able to watch transformation. He’s always been a hunk and I’ve always had feelings for him but thought we would never be more then friends because I never had a great body. I never felt good enough for him. I’m happy to say that next June I will be moving from New York to Tampa Florida to live closer to him and further our relationship, along with going to the University of South Florida for medical school. I can’t wait to live there, I’ve told him all about your workouts and we are planning to do some together when I live there!

With your help I have been able to achieve some of my dreams and you guys inspire me every day! I go after everything I want now! My body may not be as great as Zuzana’s but I’m very happy with it and continue to work hard and keep improving. If you guys ever come to New York or Florida please let me know as I would give anything to thank you in person, you have truly changed my life!

It would be an honor to be featured on bodyrock but I’m just writing to thank you from the bottom of my heart. I hope you read my message and feel how appreciated you guys are, not only by me but by MANY people.

My best regards and admiration,

~Kaila Lea~