Sexy Supremacy Workout

Oct 19 2011

Sexy Supremacy Workout

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

Hi BodyRockers,

Today I want us to really get our BodyRock on. We are training here together from all over the world for a life well lived. That has impact. You are setting an example for someone every time you train. You might not even notice, but I guarantee someone somewhere is picking up on the energy and you are planting the seeds of inspiration. It could be for a friend, partner, child or family member. It could be for the girl 4 offices down whose name you can never quite remember. The point is that you are making a difference not only in your own life, but also in the lives of those around you. This little investment in yourself of 15-20 minutes a day BodyRocking will multiply the amount of zest, vitality and overall positivity that you have to give to your loved ones and those lucky people you have you in their lives. It’s something to feel good about :)

Help spread the love! Hit that like button :)

Keep Rocking,

Freddy

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 6

10 Mountain Climbers & 1 Push UpAs many as possible during 40 second interval
One Arm Row with Sandbag (alternating arms)As many as possible during 40 second interval
Forward & Backward Lunge (left leg)As many as possible during 40 second interval
Forward & Backward Lunge (right leg)As many as possible during 40 second interval
Reverse Push Up (only half way down)As many as possible during 40 second interval
Bicycle As many reps as possible during 40 second interval

Get your gear for this workout here:

Instructions:

Set your interval timer for 24 rounds and two intervals of 10 seconds and 40 seconds. You will go 4 times through a circuit of 5 different exercises. You will have 40 seconds to complete as many reps for each exercise as you can and 10 seconds to write down your score. This means that you are basically working out for 20 minutes straight and you have to make it as intense as possible so push to the limit.

10 mountain climbers & 1 push up (this exact combo counts as 1 rep)

my score:

6 reps, 6 reps, 6 reps, 5 reps

One Arm Row with Sandbag (alternate arms after each rep)

my score:

16 reps, 14 reps, 13 reps, 11 reps

Forward & Backward Lunge

my score:

10 reps, 10 reps, 9 reps, 8 reps

Reverse Push Up (only half way down)

my score:

44 reps, 35 reps, 33 reps, 21 reps

Bicycle

my score:

59 reps, 56 reps, 54 reps, 51 reps

My Burpee for Erin and that’s it for today :) Enjoy your workout.

Around The Web

Gazpacho with Shrimps Recipe BodyRocker Nastasha

Jenn

I’m dripping with sweat after this one!

I used a 30 pound “sandbag” for this workout. Here are my scores:
1. Mountain Climbers and Push Up: 5, 5, 5, 5
2. One Arm Rows with Sandbag: 17, 18, 19, 18
3. Forward/Backward Lunge with Sandbag (L): 14, 16, 15, 14
4. Forward/Backward Lunge with Sandbag (R): 14, 12, 13, 13
5. 1/2 Down Reverse Push Ups: 16, 20, 17, 15
6. Bicycles: 62, 69, 60, 65

I almost ripped one of my earrings out putting the bag on my shoulder! (That happened at the start of the round of lunges during which I only scored 12 reps).
creedy2280

using 10lbs dumbbell:

4,5,3.5,6
20,22,25,22
11,13,14.5,14
10,14,14.5,15
25,27,27,33 (bent over row..too noisy to set up bar and chairs baby teething)
67,70,77,90

so exhausted and so tired..like Kid Flash said to Black Canary “Hurts so good.”
Vivi

Zuzka it’s the week of reverse PU ?? It’s ok for me I love them and havt to progress on it !!<3

I did it yesterday evening. Just this one becaus emy legs were so sore with these Fw&Bw lunges !
My score today for this one1/ 8.8.8.82/ 30.31.32.333/ 15.15.15.144/ 13.15.13.145/ 41.37.41.436/ 85.90.97.108The Bw& Fw lunge were very difficult. Impossible to beat my score. I did less…perhaps because of yesterday's squat.Good one !
Anonymous

H Z&F
My score 1)6,5,5,5(5mount.cl)
               2)16,13(I din’t change )21,22(I change arms)
               3)10,10,9,9
               4)9,9,8,9
               5)16,15,17,16
               6)56,66,51,51(last two rounds I did sid up bicycle.
Then I did 10R10/30sec skipping(757 in total).
End finishing my workout whit BURPEE for ERIN.
Thank you Zuzanko and Frede,and have you all dedicated Bodyrockers nice day.8)
Anonymous

Very nice work out! just a perfect one to start my day :)

My scores are:
Mountain climber +push ups : 5 3 5 3.5
One arm row +sandbag: 24 22 23 23
Forwards &backward lunges (L) : 20 20 18 22
(R): 20 16 20 18
Reverse push ups : 16 16 14 20
Bicycle: 42 46 38 38

and a burpee for Erin!! :)
Anonymous

Very nice work out! just a perfect one to start my day :)

My scores are:
Mountain climber +push ups : 5 3 5 3.5
One arm row +sandbag: 24 22 23 23
Forwards &backward lunges (L) : 20 20 18 22
(R): 20 16 20 18
Reverse push ups : 16 16 14 20
Bicycle: 42 46 38 38

and a burpee for Erin!! :)
http://www.facebook.com/Zealot70 Zealot Protoss

This workout is form 02.12.10. Please tell us this Zuzka. My Scores:
1) 6, 6, 6, 62) 41, 39, 35, 313) 11, 10, 9, 74) 10, 9, 8, 85) 24, 20, 20, 196) 68, 65, 56, 51
Anonymous

Hi there,

I just finished WOW BOOTY WORKOUT, I didn’t do it the other day..and it was very intense..
I still feel consequences from my 2 week break..

kisses to you all
Manda_n_OK

great warmup for a cold morning!

I used a 30 lb sandbag (or gym bag stuffed with a pillow and 2 15 lb dumbbells ;))

1) Mountain Climber/pushup – 7.5, 7, 5.5, 6
2) One Arm Row – 15, 16, 16, 18
3) Frwd/Bkwd lunge R – 8, 8, 9, 8.5, 85
4) Frwd/Bkwd lunge L – 8, 8.8, 9, 8.5
5) Tricep Dips (wanted to hit my tris instead of more chest/back work) – 25 quick, 25 quick, 18 slow,18 slow
6) Bicycles – I count the combination of both sides 1 rep, so 31, 32, 30, 32 (single would be 62, 64, 60, 64)

woot! now making my oats and egg whites! It’s definitely FALL! (boo)
BodyRocker_Bonnie

Longggggg day yesterday, cd not summon the energy to workout in the evening. So started my day off with this today. First time doing it. Used 22lb SB. Thanks everyone for posting your scores, you helped motivate me today :)

Mnt Climber+PU 5,4.5,5,5
1 Arm Rows 19,20,18,18
Fwd/Bkd Lunges (L) 9,8.5,8,8
Fwd/Bkd Lunges (R)7.5,7.5,8,8
R-PU pulses 22,24,20,24
Bicycles 47,65,66,71

5 burpees for Erin…I hope she is doing well.
AmBoaksy

Ugh…I could only do the first 3 rounds before I had to rush out the door. It was probably for the best tho bc I think I pulled something in my calf doing the lunges. Sad face :( In any case, these were my scores:

Mtn. Climbers + Push Up: 5/5/5.25
One Arm Row: 15/17/18
Forward + Backward Lunge (L): 10/11/9.5
Forward + Backward Lunge (R): 7/9/8
1/2 Reverse Push Up: 17/16/20
Bicycle: 47/56/56

Ciao tutti!
- Pneuma322
  
  I like your determination I don’t think I would have worked out if I was in as much of a hurry!!
Pneuma322

I didn’t get my workout done before work today so I did it after my 12 hour graveyard shift. I absolutely burnt myself out. And I used my dumb bells instead of sandbag. 2 10lb.s

Mt Climbers & Push Up 5, 6, 5, 4.5
Alt Arm Rows 20,21,26,23
Lunge Left Leg 15, 22, 20, 19
Lunge Rgt Leg 20,22,21,20
Push Up ( I don’t have dip bars) 20,15,25,10 +6 on knees
Bicycle 56, 60, 67, 63
Anonymous

Here are my scores from yesterdays workout (for the first time I used 11kg for my Sandbag – I am proud *wohoo*):
1. 10 MC and 1 push up: 5 4 5 5
2. One arm row w/SB: 13 16 15 14
3. Forward + Backward Lunge w/SB – L: 15 15 12 17 (1 Lunge=1 rep)
4. Forward + Backward Lunge w/SB – R: 16 14 12 17 (1 Lunge=1 rep)
5. Reverse push up on the DS: 19 20 20 23
6. Bicycle: 50 46 50 46

+ Burpees for:
Erin
Zuzka and Freddy (I have this feeling that you both need some positive thoughts) :)
Anonymous

So good to be back! I loved this one, especially since there’s not a lot of jumping around involved. My neighbors hate it when I make too much noise in the morning.
1. Mountain climber/pushup-4.5, 5, 6, 5.5
2. One arm row-13, 15, 15, 14
3. forward/back lunge (L)- 6, 7, 6.5, 7
4. Forward/back lunge (R)- 7, 6.5, 7, 7
5. Reverse pushup- 16, 15, 17, 17
6. Bicycle- 56, 39, 37, 40

I think I might do bicycle crunches differently than most people, my back isn’t on the floor when I do them, i’m sort of sitting up in V. Did anyone else learn them this way? just curious.
Miss Ram

Feel like I’ve been gone for forever! Took 2 weeks off from body rocking, asthma wasn’t really helping so doctor recommended I try other exercises for a while to give my lungs a break! I’m back but not every day of the week, I’ll body rock like 3 days and run/jog others. Point is, I’m not giving up on my healthy lifestyle even if it literally burns! haha!
Dosiaodat

awesome workout…left me feeling great for the whole day!!….love that gazpacho too! :)
JenC

Texas, just do what you can do and build on that for each workout. Everyone starts out somewhere and there is no shame in it…you are doing something!!!! In the videos Zuzana will show beginner variations which will help.

Just keep searching the site and you will find plenty of gems. Now go get your butt kicked. :)
Anonymous

Awesome!! Get him going!! :) Congrats on your progress :) Keep up the good work!
Anonymous

mtn climber/pushup 8-8-7-7
1 arm sb row 22-23-24-26
lunge fwd & bwd L 8-8-8-8
lunge fwd & wd R 7-7-7-7
1/2 rvs pushups 32-33-35-33
bicycle 70-78-83-87

shakin’ all over!
Hanna

Welcome to Bodyrock!
You were asking for videos. Well, there’re no realtime videos, if you mean that. There’re the videos on this page. And no, you can’t buy them cause Bodyrock is all free :)
http://www.youasamachine.com You As A Machine

This is really cool.
MariaBjørgJepsen

WELCOME BACK!!! :)
MariaBjørgJepsen

I really enjoyed this one, once again :) I managed to beat some of my scores from back in August in ( )!.

1. 10 M.C. & 1 Push-up: 10-10-9,5-10 (10-9,5-9-9,5).
2. One Arm Row, 15 kg: 33-36-36-34 (33-33-34-34).
3. FW & BW Lunge 15 kg., Left: 18-18-17,5-18 (15-15,5-16-17).
4. FW & BW Lunge 15 kg., Right: 16-18-18,5-18 (14,5-15-15-15).
5. Pike Press – no dip station: 54-55-54-60 (41-43-45-44).
6. Bicycle: 94-103-100-100 (100-100-102-100).
- Anonymous
  
  wow! Your scores are so high!!!!! Well done!!
  Keep bodyrocking Maria ;)
  - MariaBjørgJepsen
    
    Thanks a lot, dear Larofski :) Rock on forever!!!!
  - MariaBjørgJepsen
    
    Thanks a lot, dear Larofski :) Rock on forever!!!!
http://www.youasamachine.com You As A Machine

I thought it was a misprint, but I blundered! I didn’t mark down the Forward & Backward Lunge twice, I thought it was Left for rounds 1 & 3 and Right for rounds 2 & 3…oh, I’m so shattered! I was wondering why I had 4 rounds left on my timer…thought you guys were testing to see if we were paying attention. :(

Anyhow, warmed up with vacuuming etc.
1. Mtn.Climbers +PU: 8-8-8-7
2. SingleArmRow w/Sandbag: 29-28-27-28
3. Forward&Backward Lunge w/Sandbag: L 13 – R 12 – L 13 – R 11
4. Half Down Rev. PU: 30 – 30- 30 -30
5. Bicycles: 60 – 59 -58 – 51

30 minutes of Ashtanga Standing Postures + first 4 seated + backbends + close.

Now back to dusting. I don’t get why people want bigger homes and more stuff…the more we have the more we have to look after.

+ 1B4E.
Samantha R

I used this workout instead of putting my heating on today;) It kept me warm all afternoon! Roll on Australia if I ever get to join my husband there.

1. MClimber/Push: 6, 6, 6, 6 (prev 7, 6, 6, 5)
2. 1 Arm Row 12k Sandbag: 19, 20, 21, 20 (17, 18, 18, 17)
3. For/Back Lunge 12k SB L: 22, 24, 24, 24 (19, 20, 17, 20) – I counted each lunge
4. For/Back Lunge R: 24, 22, 22, 22 (21, 18, 18, 18)
5. Half Rev Push: 36, 34, 32, 30 (42, 31, 33, 30)
6. Bicycle: 70, 75, 84, 79 (56, 57, 57, 58)

Hope you’re ok Zuz – just saw the FB video and you seem a bit down, I take it Freddy is in Canada and this is probably the reason why I can see a bit of sadness. Keep your chin up and keep smiling – its horrible to be apart from your person but it always makes you understand how lucky you are to have found someone so precious…. My hubby is going to be away for 8 – 9 weeks this time:(((( Sx
Kirry_kaatje

I’m back after a two week break, so I have to get some oempfff back again. :) My facebook sign in isnt working.. must be a firewall thing on my side. Anyways:

My score:

1- 10 mountainclimbers + 1 push up: 6.5, 4, 5.5, 5
2 – One arm row with sandbag (8 kg): 12, 17, 11, 12
3 – Forward & backward lunge (8 kg) (LL)-> 2 lunges = 1 rep: 6, 6, 5.5, 4
4 – Forward & backward lunge (8kg) (RL) -> 2 lunges = 1 rep: 7, 6, 5.5, 3.5
5 – Reverse push ups: 20, 15, 17, 15
6 – Bicylce: 43, 40, 47, 48
Leilany

I’m exhausted! Not just from BR but I was out with my son all day walking through stores… SOOO glad I’m done for the day! Scores are below:
1) 5,4,4,4
2) 13,14,12,12
3) 14,15,17,17
4) 15,17,15,17
5) 30,34,31,30
6) 61,57,67,71

Have fun!!
Cindy

I just did this one at home today. Warm up with 5 minutes of skipping
Mt climbers and push up 7-7-7-7
One arm row with sandbag(18 pounds by mistake) 20-22-22-20
Forward/backward lunge with sandbag (11 pounds) L 12-12-12-12; R 13-12-12-12
Half way Reverse push up 40-36-38-30
Bicycle 67-68-67-62
Those REVERSE PUSH UPS can do miracles on your chest. There is not need for cosmetic surgery.
Thanks Z&F for this great workout!
http://www.dheana.com Dheana

Welcome back and congrats on your new equipment…FUN!
Anonymous

Hi everyone!! I did this workout yesterday, so I’m going to post my scores:
1)montain climbers&push up: 6-5-5-52)one arm row w/sandbag: 20-22-21-21
3)Forward&Backward lunge w/sandbag(R): 18-20-20-20
4)Forward&Backward lunge w/sandbag(L): 18-19-20-20
5)Pulse Push ups with legs on the balance ball: 32-35-33-35
6)Bicycle: 68-72-60-70

I modified the reverse push ups, because I don’t have a dipstation nor good chairs to put a broomstick.
I loved this workout. I’ve never donne it before and is a killer, like all of the workouts!

In relation to the bodyrocker host, I don’t have any problem with it. Actually, I want to see Jess doing a workout. Of course I perfer Zuzka doing, so I hope the you show up a lot doing some workouts!!

Keep bodyrocking everyone!!!!!!!!!!!
Anonymous

Great scores!! And it was you’re 1st workout. That’s the way to go!!!
Keep bodyrocking ;)
Anonymous

Great scores!! And it was you’re 1st workout. That’s the way to go!!!
Keep bodyrocking ;)
Anonymous

Hi Jess_Hardey!

Well, I don’t really know what kind of exercises you can’t do because of that problem. And in what joint is it? Maybe you should visit a doctor and ask him what kind of exercises are forbidden because of your joint. But you can try the exercises and see if that it is ok with your problem… Try to modify the exercises so that you don’t damage it. Hope I helped a little…
- http://www.carolynbellpilates.com Carolyn Pilates
  
  Plyomentric training focuses on speed and force and commonly uses hops and jumps. To adapt the workouts, modify any exercises that have an explosive element to them. Substitute forward and backward lunges for jump lunges, for example. Many places where hops are demonstrated can simply be removed or using stepping instead.
  
  I do want to say your Dr determining plyometrics as a contraindication for joint hypermobility is confusing. PTs and other rehab professionals use plyometrics as their protocol for training joint stability. You may want to investigate this further.
  
  To improve your joints, you may want to review workouts for exercises that incorporate joint stability and develop workouts that are customized to your particular needs. Exercises that require you to brace the shoulders, core and/or hips while you work on balance, flexibility, range of motion, strength and endurance are ideal. I have a hypermobile right hip…the Gypsy One Leg workout has been a workout I return to again and again for my own personal needs.
  
  Despite my comments about your Dr’s advice, if you presented to me as a Pilates client I would develop a plan to teach you how to stabilize in movement/exercise. Generally, Pilates would not use the same approach as PTs and other rehab professionals, rather would work as a compliment. Depending on how limiting or your injury risk from your hypermobility is, you may was to seek out a Pilates teacher locally to assist you.
Rachelle

I loveddd this workout! It’s like your older workouts but with equipment. It almost went by too fast! Love<3
Anonymous

Hi there,

I just finished this and I beat my PB,not by much but stil…so my scores: new (old)

1. 10 m.c & 1 push up 7 5 5 5 (5 5 5 4)
2.one arm row 14 17 15 14 (12 13 14 16)
3. f/b lunge left 16 15 15 10 (14 16 14 10)
4.f/b lunge right 16 13 13 14 (14 12 14 12)
5.reverse push up 25 30 28 20 (23 21 25 25)
6.bicycle 64 55 58 70 (42 41 30 42)

kisses to you all
- MariaBjørgJepsen
  
  GREAT scores, sweetheart!!!!
Sass

1. Mountain Climbers and Push Up: 5, 4, 4, 4
2. One Arm Rows with Sandbag: 23, 24, 23, 27
3. Forward/Backward Lunge with Sandbag (L): 8, 6, 7, 7
4. Forward/Backward Lunge with Sandbag (R): 7, 8, 6, 5
5. 1/2 Down Reverse Push Ups: 36, 22, 33, 30
6. Bicycles: 29, 35, 31, 33
Bodyrocker_Audra

I remember the first time I did this last December and it’s still a brutal one to this day ha! My old scores with probably 20lbs? were:

MC’s&PU: 7/6.5/5/5
AltRow: 20/20/20/16
Swing Lunge(L)&(R): 16/12/12/10
1/2RevPU: 26/25/24/20
Bicycle: 70/67/64/61

Today, I used 30lbs and 10 months later….

MC’s&PU: 8/8/7/6
AltRow: 16/16/16/14
SwingLunge(L): 16/15/15/14
SwingLunge(R): 15/15/14/12
1/2RevPU: 32/32/30/27
Bicycle: 70/70/70/58

+ healing burpees for Erin!

I feel so good I may do the Set Fire workout now and save the brutal Marine Corps workout for Saturday hehehe!
- MariaBjørgJepsen
  
  Awesome improvement, Audra :)
  - Bodyrocker_Audra
    
    Thanks Maria! I missed a couple of days due to work and I’m just trying to keep up with the posts. Especially you! You crazy Bodyrocker you =)
    - MariaBjørgJepsen
      
      Awww, darling you!!! :) BUT you have weekends off now, right??? Grreeeaaat!!!!
      - Bodyrocker_Audra
        
        Yup and next Sunday is my 32nd Birthday and 2 year Bodyrock Anniversary. It’s amazing how time flies and the body adapts, especially mine how stubborn it is to let go of fat haha!
- MariaBjørgJepsen
  
  Awesome improvement, Audra :)
Anonymous

Ouf! That was brutal! Here are my scores

Mountain Climber and Push Up : 4,4,3, 3.5
One arm row (12 pounds dumbell) : 12, 18, 18, 17
Forward & Backward Lunge Right : 7.5, 8, 7.5, 6
Forward & Backward Lunge Left : 7.5, 8, 7, 7
Mini Push Up (still dont have my dip station :/) : 30, 21, 15, 21
Bicycle : 38, 48, 27, 25
http://www.carolynbellpilates.com Carolyn Pilates

Warm up: 30 min treadmill repeats

Mountain Climbers and Push up: 10 – 4
One Arm Row (15lb): 30 – 19
Forward and Backward Lunge L & R (bodyweight): 13 – 10
Reverse Push Up: 15 – 8
Bicycle: 20 – 12

Traveling so had to use IPhone with no paper. Did my best to remember my starting and ending scores. After two sets, wasn’t sure I could finish. Took a 2 min break between round 3 and 4 and got through it all.

I noticed what a terrific job Zuzanna did on bicycle, bracing her back to the floor and getting her elbow on the back arm around and to the floor. I felt I did not do that as well my first set so I slowed down and really worked my abs in/back down and elbow back. Whew…made such a difference…less reps but definitely more effective.
http://zoe-in-wonderland.blogspot.com Zoe Quixote

so hard!!! i loved it

10 Mountain Climbers & 1 Push up
        5 (2), 5, 5, 5
One Arm Row with Sandbag (alternating arms)
        12, 12, 12, 14
Forward & Backward Lunge (left leg)
        22, 21, 20, 20
Forward & Backward Lunge (right leg)
        19, 17, 16, 19
Reverse Push Up (only half way down)
        21, 20, 20, 21
Bicycle
        38, 38, 43, 44

Thanks, zuzka!!
Annie_B

This is one of my fav. wo from year 2010!! I love The Half Reverse Push Ups.They”re hard on my biceps/arms indeed :) I did this workout on Dec 5 with 25 lbs. Today, 10 months later, I used 30 lbs. here’re my scores :

Mountain Climber&Push Ups combo : 8,7,7+4MC,7 (old :6,5+5,6,5+4)
One Arm Row : 18,17,18,15 (13,12,12,12)Fwd/Bwd Lunge(L) : 22,18,20,18 (16,16,16,14)Fwd/Bwd Lunge(R) : 20,20,16,18 (16,16,16,16)Halfway Reverse Push Ups : 42,35,37,35 ( 30,27,25,27)Bicycle Crunch : 64,62,59,52 (36,54,52,47)+I’ve been doing 50 Burpees challenge for 50 days.Today is my 5th day :) I want to dedicate them to all of you ; Erins,Zuzka , Freddy and Bodyrockers out there :DI’ve improved quite alot especially the reverse push ups :) so I’m really happy with my result.
Brittanyverner

Today I studied for my midterms from 11:30 in the morning until 6 pm and I was just feeling soo overwhelmed and stressed. I tried eating and walking around but it wasn’t until I did my bodyrock workout for the day that I finally felt rejuvenated again and ready to do more work (which is what I’m going to do right now!)

Thank you for this workout and giving me more focus back! :)

My score:

Mountain Climbers and Push Up: 5, 4, 4, 4One Arm Rows with Sandbag: 15, 20, 17, 20
Forward/Backward Lunge with Sandbag (L):7, 7, 6, 6
Forward/Backward Lunge with Sandbag (R): 10, 7, 7, 61/2 Down Reverse Push Ups: 17, 31, 31, 30Bicycles: 30, 26, 26, 26
http://www.makavelina.webnode.cz Nina_CZ

Just done after 3 rest days (visiting my family this weekend), pretty tough! :D
1) 10MC’s + Pushup: 4-4-4-4
2) One Arm Row: 17-17-14-17
3) For+Back Lunge L: 15-16-16-15 (each lunge counted as 1 rep)
4) For+Back Lunge R: 14-13-15-14
(each lunge counted as 1 rep)

5) Half Rev Pushup: 22-20-24-22
6) Bicycle: 65-66-60-60
KIMBERLAKE93

Welcome!! And wow…..amazing scores! Congrats! Good Luck on your BR journey!! CHEERS! :)
KIMBERLAKE93

WOW, I’m pooped! I did this one today as I was behind from last weeks workouts and wanted to try this one before I caught up and started this weeks workouts. Again, dust/sand/rice everywhere as my homemade SB is falling apart, time to get the real deal!!!! LOL. I started with my 5 daily burpees and did an extra special one for Freddy and Zuzka! :)
My results:
10 Mountain Climbers & 1 Push Up: 5/4/4/4
1 Arm Row w SB: 14/17/15/14
F/B Lunge w SB L Leg: 16/13/10/14
F/B Lunge w SB R Leg: 14/12/8/14
Reverse Push Up Pulses: 34/25/21/33
Bicycle: 57/50/52/60

Have a fab day BODYROCKERS! :)
http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

Hi everyone! I modified the reverse pushups to leg lifts, because I still don’t have the strength in my chest to do it yet. This was a killer! I love it! So here are my scores; not bad for a couple days off! :) And I did an extra set of burpees, all for Erin!

mountain climber pushup: 5.3, 4, 5, 5
One arm row with sandbag: 18, 18,19, 17
Forward/backward lunge l: 15, 15, 16, 17
Forward/backward lunge R: 14, 15, 18, 17
leg lifts: 9, 10, 10, 11
bicycle: 45, 41, 65, 71
Brittanyverner

10 mountain climbers and push up: 6.5, 5, 5, 6
one arm row (alt. arms): 21, 22, 23, 24
Forward/Backward Lunge (RL): 10,8,10,9
Forward/Backward Lunge (LL): 10,8,9,7
Reverse Push ups: 27,31,31,33
Bicycle: 35, 30, 31, 30
Anonymous

i just finished and i can tell u,that was hard,but good,1)26×2)58×3)76×4)87×5)170x………………..petra london
lUcY

nice workout, my score was:
-5.4.4.4
-20.20.17.17
-7.6.7.7
-7.7.7.7
-25.20.25.23
-36.30.32.32
Anonymous

Yay! Just improved my old score. WHOOP!

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