Mar 23 2011

Hot Mess Workout

Hi BodyRockers,

So our workout marathon continues. The Hot Mess Workout is a kick ass challenge that will leave you surprise surprise… a Hot Mess.

The news from Canada is that Freddy is still pretty out of it. He is taking drops for his eyes now too. Poor Freddy. We have been keeping in regular contact which is good and I know that he is doing his best to shake being sick. Let’s all send some positive vibes his way :)

Part of the reason why we wanted to start this workout Marathon, is that now and then it is good to push against the edges of your current comfort zone. We are all capable of far more strength and endurance that any of us realize, and discovering that spark of power inside by setting up challenges that call us out both physically  and mentally is a great way to grow. Here is your chance to see what you are made of. Push to the limit.

Workout Breakdown

Time: +/-30min.Workout Type: Time ChallengeExercises: 5
  • Round 110 Get Ups
  • Round 2 =Round 1 + 20x Backward Lunge & Sandbag Press
  • Round 3 =Round 2 + 20x Sandbag Squat
  • Round 4 = Round 3 + 10x Burpees
  • Round 5 =Round 4 + 40x One Leg Toe Touch

Get your gear for this workout here:

Instructions:

This workout is like a game. You start with just one exercise and each round you are adding a new one so that in the 5th round you end up doing 5 exercises. Then you reverse the order and start with 5 exercises and work your way down to the first one.

Set your interval timer as a stop watch and start with the first round. Continue until you complete the 5th round. Stop your timer and write down your score. Now start with the 5th round and work your way down to the 1st round. Stop your timer and write down your time.

Get Up

1. Start by laying on your back

2. Sit up

3. Get up.

See the workout video to see exactly how I do it. You can also help yourself up with your hands, but try not to.

There are 10 reps in each round.

Backward Lunge & Overhead Press

1. This is your starting position with the Sandbag in front of you.

2. Lunge back and press the Sandbag up over your head. Touch the ground just slightly with your back knee before you get back up. Alternate legs for each rep. Beginners can do this with just their own bodyweight and hold on to a chair.

There are 20 reps total in the 2nd, 3rd,4th, and 5th round.

Sandbag Front Squat

1. This is your starting position with the Sandbag in front of you. Keep your feet little wider apart with your knees and toes pointing slightly outwards.

2. Push you hips back and squat all the way down until your butt is below your knees. Try to keep your shins as vertical as possible and your back straight. If you are a beginner, use a light weight or just your own bodyweight.

There are 20 squats in the 3rd, 4th, and 5th round.

Burpees

1. Squat down and put your hands on the floor.

2. Jump your feet back into a plank. Don’t drop your hips down – keep your body in a straight line.

3. Bend your elbows and do a push up.

Beginners can do push up from their knees.

4.

5. Jump your feet forward into a squat.

If you can’t jump then step forward.

6. Jump Up

There are 10 burpees in the 4th and 5th round.

One Leg Toe Touch

1. Lay on your back with your arms extended over your head.

2. Tense your abs, press your lower back into the ground and lift one leg off of the floor. At the same time bring your arms up to touch your toes and lift your shoulders off of the floor as well. Return to the starting position and repeat on the other leg. Switch legs for each rep.

There is 40 reps (alternating legs) in the 5th round of the workout.



comments


Around The Web
  • kat<3bodyrocker4life

    WOW dripping in Sweat right now my time was 17:26 Thanks for this Amazing workout BRCrew =)

  • JessJN

    12/28/11
    I love this 500 rep workout.  It’s fun, & always goes by fast.  This was my 4th time completely it.  Tonight I used my sandbag for the lunges.  Previously, I used a 10# dumbbell.  The sandbag made the move much more challenging, which my slower score reflects.  

    Part 1: 18:16
    Part 2: 19:46
    Total = 38:02

    Oct ’11 33:34
    Aug ’11 35:41
    May ’11 34:26

    I followed this with 4 in 10/20 skipping….my legs were too tired for more!

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

    First time doing this workout, i hadnt done it because i didnt have any equipment but i got a light bulb in my head, did a few mods and tada!

    The backwards lunges i switched them to Elevated backward lunge: Step on a chair (not a big one) and take one leg backwards to the floor.
    I did 10 on each leg.

    I did the squats with 6kg dumbells (13 lb) 

    First round: 15:50 min. It felt so long! when i finished i was like ”it must have taken me like 30 min” but it wasnt boring tho! 
    Second round: 17:00 min. this round felt alot shorter but it took me longer lol! 

    Then i did 400 jump ropes in total resting in between:
    100 high knees – 100 high knees – 100 jumps with feet together – 100 skips. My temperature went so high doing these! 

    Finished with stretching and burpee for erin!

    the elevated backward lunge i took it from this website http://www.myomytv.com/ , all the workouts are VERY similar to bodyrock! i bet shes a follower of you guys! ha

  • KIMBERLAKE93

    Not a problem for me!  Infact, I’ve done both (was house sitting for my cousin this summer and all she has is wood floors).  I find it more difficult without carpet.  Throw your runners on and you’ll do great!!  :)

  • Mary Lou

    Ok, I feel kinda silly. I’ve been doubling up on get ups and probably the beginning rounds all along. It took me almost 25 minutes per round the first times I did this (feb & mar 2011) and on Saturday, but I paid attention today and this time and it only took 16 minutes per round with 20 lbs. Phew! Don’t know that I’ll ever catch Maria with less than 10 minutes, but it feels better to be in the ball park!

  • Mary Lou

    Ok, I feel kinda silly. I’ve been doubling up on get ups and probably the beginning rounds all along. It took me almost 25 minutes per round the first times I did this (feb & mar 2011) and on Saturday, but I paid attention today and this time and it only took 16 minutes per round with 20 lbs. Phew! Don’t know that I’ll ever catch Maria with less than 10 minutes, but it feels better to be in the ball park!

  • Alana6

    where did all the latest comments go?

  • GoustiFruit

    Woohooh ! I improved by almost 2 minutes in each round: 12’34 + 12’53 :-)

  • J

    Just did this one today. I had to laugh when i finished it because Z said that this workout was like a game and it was the hardest game I’ve ever played!! I really pushed to my max for this one and it was HARD.  My scores for the first set of round 1-5 was 14:01 and for run 5-1 my time was 14:39.  

  • BodyRocker_Bonnie

    The space where I workout is carpeted.  I haven’t had any problems with it!

  • Anonymous

    8/17/11: Total time 35:41, 17:57 part 1, 17:44 part 2.  I was slower this time than in April, but I also used heavier weights, did full push ups, & made sure my knee touched the ground for all lunges. 
    10# dumbbell for lunges, 20# for squats.
    + 1 burpee for Erin

    Thanks!

  • Anonymous

    did this one today cause last days I was slacking – this wourkout called me back to life again :) )
    I beat my old personal best for 2 minutes each!
    round 1 16:07
    round 2: 16:41
    did it with 8kg kettlebell… killer workout!

  • tee

    hey!

    I did this one today but messed it up a little, I though one leg toe touches were one leg touchdowns!  oops!  and I think I missed a round or something because I was much faster on the way back.
    round 1 – 23min 54 sec
    & backwards – 16 min 53 sec

    this one was so hard mentally, easier on way back for me, but I hated the back lunge & press.
    Ooooh I know why I was longer the first way, it was because I thought it was 30 squats for three rounds then I stopped the timer and looked it up.

    anyway great workout, I guess next time I’ll do it the right way!

  • Vivi

    I did it for the first time today, and very brutal for legs!!
    Part 1
    1 to 5 = 11.06 min

    Part 2
    5 to 1 = 10.45 min

    What a sweat !

    • Anonymous

      wow what a score! congrats

      • Vivi

        Thanks. This one is very very hard !! :O

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    OMG!!! this was brutal!
    Part 1 18:13
    Part 2 20:30

  • Kungfooflea(Annalisa)

    I did this for the first time today. I didn’t stop at the end of the first part though. I just went straight into the reverse rounds. The whole thing took me 33:01 and I used a 20 lbs barbell. My shouuuuulders and upper thighs were killing me! This is one of my new favourites! I have never done burpees so slowly in a long time! I was FRIED. Came home and passed out after doing this at the gym. Love it. You two are the best! 

  • Anonymous

    I was afraid of this workout the first and second time you did it. But I’m stronger and fitter than ever, so I decided to give it a try.  Sure enough, I finished the first part in an astounding 15:26!  I used 8 lb handweights (16 total) and full burpees.  I was so proud of myself and was ready to conquer part 2.  I wanted to try to even finish the whole thing in under 30 minutes.  Imagine my disappointment when – on the first round of squats in the second set – I pulled my lower back.  I tried to power through, but realized quickly it would have been a terrible idea.  I will tackle this again!  Maybe I’ll try less weight next time.  But I now know that I CAN do it in less than a half hour.

  • http://twitter.com/GoustiFruit GoustiFruit

    Randomly (almost) chose this one yesterday :-) I didn’t improve my previous times, but I’m getting very constant !
    Old one: 14’17 + 14’45.
    New one: 14’43 + 14’44
    Finished 3 times in a 1s interval. I’m thinking that maybe
    the first time
    I forgot some reps in the first part, that would explain why I did 30s better than yesterday.

  • Anonymous

    This workout was tough! Yesterday we did the Hard Bodies workout, & today at lunch I led a workout similar to these for 30 min…so I felt pretty wiped out going into this. However, I pushed through & my husband also did great!
    Part 1: 17:42 (me), 17:49 (him)
    Part 2: 16:44 (me)!, 17:54 (him)

    Next time, I want to complete each part in under 16 min…

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  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Just did this today (Saturday, March 26, 2011). I forgot to write the time for round 1-5 and 5-1 but I timed my whole routine from 1-5 + 5-1 for 37:32 in total. I beat my PB of 15 minutes. I thought I’m too slow and brutus is sneaking in my head but I cast him away. Hehehehehe… Then I did my favorite 8-pack abs for 4:22 minutes. :) I guess, I’m still missing our Hot Body Beach and New 300 reps… I’ll probably do Hot Body Beach tomorrow after my mountain hike. :)

  • Donna

    I must of only done the one round last time because I only have one score recorded. Just finished this and I feel great because I beat my old score of 17.22 min and finished both rounds. I finished each round in 16.11 min which gives me a total of 32.22 min to for both rounds…My legs felt like they were going to fall off in the last two rounds of the backward lunge and sandbag press this slowed me down but I got through them all. Getting my hair done today so I’m so happy my workout is out of the way:)

  • Annie_B

    Did it in this morning and I beat my old record ..hoooray!!!:) Last time my first round was 18:09 mins and the second round was 19:30 mins.
    Today I used the same weight like last time,22 LBS. First round ; 15:07 mins and second round 16:28 mins.I had to take short water break then jumped right into second round though.The hardest one is Over head press and backward lunges. I stopped every 5 reps in the last round.
    I made your banana nut cake last night and had it for my post workout snack.It was HEAVEN :) I definitely earned this treat lol THANKS :)
    See you tomorrow !!!

  • Anonymous

    Hi there,

    I just finished this,I was better then last time,but I just did the first part..I was so tired before the workout, whole day working and than nursing my granny, and when I finally came home I didn’t think I will do this..but I made myself…not the whole one, but I am still happy to do something..
    So first time I did this …part one 20: 37…TODAY 17:11..

    kisses to you all

  • http://www.janetspreiter.com Janet

    Oh…the halfway point was about 14:40 ish (I didn’t stop), but I was missing 10 get ups that I tacked on at the end, so maybe more like 15:30??

  • http://www.janetspreiter.com Janet

    Phew…this was my first time on this workout. I think I got the routine right…at the turnaround point I repeated the full five exercises again so each round was done two times. I missed the first 10 get ups in round two so I tacked that on at the end. 31:17 was my total time with a 17.5 sandbag. I thought it was 20, but looks like I need to add more sand. Very good workout. I was hating the backward lunges!

  • http://www.makavelina.webnode.cz Nina_CZ

    Did it, did it, lalalalalaaaa :D
    First part: 18:54
    Second part: 19:42

    My old score was 23:57 for first part and I did not do the second part.
    I used only 6kg dumbell instead of the sandbag (my rice bags exploded yesterday and I have rice all over my room, lol) 6kg only, but near the end it was the heaviest thing ever :D :D :D
    I am so so so happy, the second part was THE WORST!!! It was neverending :D I was sooo trying to be under 20 minutes for both parts and I am so happy I did this :) I am smiling like crazy now, I really am happy :D I needed this workout today, had kinda bad day at work, but this really made me HAPPY AGAIN :)

    Freddy, get better soon! We miss you :)

    • http://delightfultastebuds.wordpress.com Jos

      Wow great job Nina! Sadly I didn’t finish this workout under 20 mins..although I was so hoping to. For some reason recently I struggle a lot.. :(

      • http://www.makavelina.webnode.cz Nina_CZ

        I think you score is still great! I think this one was really more about mental strenght and IMHO everyone who finished deserves an admiration, no matter what their time was :) ))

  • http://delightfultastebuds.wordpress.com Jos

    Forgot to say: Get well soon, Freddy!

  • http://delightfultastebuds.wordpress.com Jos

    I ended up in a hot and sweaty mess..just like the name of the workout this morning.
    Part 1- Part 5: 20:53 (old 22:14)
    Part 5- Part 1: 20:48 (old 21:47)

    Just a little bit improvements..I wanna see myself to finish this under 20 minutes the next time I come back to this workout. one month doesn’t give me much progress yet.

    for the backward lunge & overhead press, I hold a 15lbs dumbbell (like holding a barbell over my head)
    For the sandbag squats, I used 20 lbs backpack.

  • http://delightfultastebuds.wordpress.com Jos

    I ended up in a hot and sweaty mess..just like the name of the workout this morning.
    Part 1- Part 5: 20:53 (old 22:14)
    Part 5- Part 1: 20:48 (old 21:47)

    Just a little bit improvements..I wanna see myself to finish this under 20 minutes the next time I come back to this workout. one month doesn’t give me much progress yet.

    for the backward lunge & overhead press, I hold a 15lbs dumbbell (like holding a barbell over my head)
    For the sandbag squats, I used 20 lbs backpack.

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    I posted my score yesterday but had a question (mainly because I’m being a poor sport with my bodyrock “buddy”:)-When you start part 2 at Round 5 and work down to Round 1, should you start with 40 toe touches as your first exercise and then exercise #2 is 40 toe touches plus 10 burpees and exercise #3 is toe touches burpees squats and so on and your very last exercise for part 2 will be 10 get ups, right?. So essentially you are starting off doing 80 toe touches? I guess I just can’t wrap my head around someone’s scores being faster in Round 2 because of all the toe touches-those seem to take longer than 10 get-up’s. Did I do this challenge correctly? Maybe I’m just slow at toe touches…anyone?? My scores yesterday were 15:20, 17:11.

    • http://delightfultastebuds.wordpress.com Jos

      At Part 2, Round 5 is pretty much all 5 exercises together (10 get ups+20 backward lunge and press+ 20 sandbag squats + 10 burpees + 40 One toe touches) then down to Round 4 (minus toe touches) etc all the way down until you reach back to round 1, which is only 10 get ups.

      • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

        Thanks for clearing that up! Yep, i sure did do this challenge incorrectly!

        • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

          However my abs feel great today after nearly 300 toe touches…haha…oh well

        • http://delightfultastebuds.wordpress.com Jos

          No problem!

  • Anonymous

    This is one of my favorite workouts, I love the building during each round until ah..done! I used a 30 pound sand (rice) bag and completed it in 26 minutes. The hardest part for me is the lunge back and sandbag press. I am still very sore from all the burpees we did Monday so those hurrt a little too.
    I hope Freddy recovers soon, it is not fun being sick, but at least he is too far away right now to be contagious ;) I was feeling very tired yesterday and almost didn’t workout but I forced myself to get moving and was so glad because was I did get moving I started to feel energized and it felt great to power thru the workout and be a hot mess when I was done.

  • Anonymous

    Hi Zuzana,

    My times for this were 17:10 first round and 20:22 for the return and I used a 40 # (~18 Kilos) Sandbag.

    All of us I hope wish Frederick a speedy recover! And I will myself think only positive reinforcing thoughts for him! Like I said else where… With the Vernal Equinox on Sunday spring is officially here and again we had a Moon even to herald the event. This is going to be the best year for you two and all us ruckus Bodyrockers!

    You both take care,
    –Chris

  • Annie_B

    Hi Zuzana :) I’m sending all my wishes to Freddy.Hopefully he will be feeling better soon. Miss seeing you guys on the video :)
    You’re so right about pushing to the limit.All of us sometimes unaware how strong we are.This going back to beat personal best routines is one the best thing to prove that you can capable of anything if you trust and believe in yourself. I found this motivation qoute and would love to share with bodyrockers here.

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is STRENGTH ”

    I’ll be doing this workout tomorrow morning and I believe that I can be faster and stronger than last time :)