Nov 23 2011

Look Hot in Your Undies Workout

Hi BodyRockers,

Most people find it easier to say yes – even when it means compromising yourself, your goals or your beliefs – than saying no and coming up against possible confrontation or disapproval from our peers. We need to get better at saying no – and feeling comfortable with it. Often the hardest person to say no to is that voice inside your head that tells you to quit, give up or eat foods that don’t support your training. BodyRockers call this voice Brutus, but as with almost everything else in our lives the buck stops with each of us, and ultimately it’s about each of us deciding what is important and what we want for ourselves. Saying no to things that don’t support our life goals takes courage and discipline, but it also opens up the door to saying yes to all kinds of positive experiences that actually support the direction that we want to go in our lives. When is the last time you said yes to something (even when you really wanted to say no) that had a negative impact on your training or your fitness and health goals? What strategy might you try using in the future to avoid this self compromise?

Enjoy your training!

Freddy, Zuzana & Sean

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 4
  • Keg Press with Sandbag50sec.interval
  • Plyo Push Up with Ugi50sec.interval
  • Ninja Warrior Jump Tuck with Sandbag50sec.interval
  • Burpee Knee Up with Dip Station50sec.interval

Get your gear for this workout here:

Instructions:

This workout is 12 minute long interval training so you will have to set your Interval Timer for 12 rounds of 10/50 seconds intervals. There is a circuit of 4 different exercises that you will have to go through 3 times. Your goal is to complete as many reps as possible during each 50 second interval. You will have exactly 10 seconds in between each exercise to write your reps down and move on to the next one.

Sean’s scores:

1. Keg Press with Sandbag – 18, 9, 6
2. Plyo Push Up with Ugi – 21, 17, 11
3. Ninja Warrior Jump Tuck with Sandbag – 9, 7, 5
4. Burpee Knee Up with Dip Station – 11, 10, 9
After this workout do one more Burpee for Erin as always cause she’s amazing ;)

comments


Around The Web
  • petra

    cau i just finished and my arms is on fire 1)64×2)30×3)24×4)30x……………..petra london

  • Technik

    How heavy is the sandbag Sean is using here?

  • J

    my scores for this one:
    keg press 16/16/16
    plyo push ups 17/20/20
    ninja jump tuck 7/9/7
    burpee knee up 7/7/7

  • J

    my scores for this one:
    keg press 16/16/16
    plyo push ups 17/20/20
    ninja jump tuck 7/9/7
    burpee knee up 7/7/7

  • Elena Ioan

    Haloa! :)
    Here are my scores:
    Keg press w. sandbag: 19,19,15
    Walking push-ups: 12,12,11
    Ninja warrior… w. sandbag: 4,5,5
    Burpee/knee up: 6,6,51/2

  • Sabrina

    Aww thanks you guys!

  • Lisa Kauffmann

    Isn’t the name of the workout, ‘Look Hot in Your Undies’?….I don’t think having Sean in his skivvies is ‘sexual’. Does nobody have a sense of humour anymore? Its called ‘tongue in cheek’. Either way, I am here for the workouts, regardless of what he is wearing

  • tee

    Hi guys!

    Omg I hadn’t worked out in a week, was sick, and this was hard!  for some reason pushups were almost impossible today! lol
    keg press I used a 10lb medicine ball, pushups used my 6.5lb pretty plaid ugly ball and walked them over, 1/2 on knees, ninja’s used my makeshift 20lb duffel bag sandbag & a combo of trying hands or one leg down, and burpees knee ups, used my brand new dip station!

    keg press with ball – 17, 11(?), 13
    plyo pushup with ugi – 9full, 3 full 6 knees, 5 full 4 knees
    sandbag ninja warrior jump tuck – 6, 4, 4, oops I forgot there was a jump tuck!
    burpee knee up – 5, 5, 6

    I got a little exhuberant coming from my burpee into my knee up that my legs swung out and I almost flipped over backwards on the ground!  lol who knwI needed to wear a helmet to protect my head!

    one beautiful burpee for erin!

    cat – what a cool idea, advent challenge!  I used to love opening the little doors to see what picture was in there,  now open the doors to see what workout to do!

  • Melissa Conway

    This one was killer…I’m writing this the day after. I’m so sore!! My chest, arms, upper back, and abs!! I find you have to make sure on the “Burpee Knee Up with Dip Station” that you don’t use your momentum to propel you! Tough workout, I loved it! I now have my sister and I on a set workout schedule complete with BodyRock, running, and some yoga =) I got great results a few months back by running a few miles a day along with BodyRock. 

  • Cat

    1st December Advent Challenge!

    1)19,16,15
    2)10,9,9
    3)6,5,6
    4)9.9.10

  • tee

    I didn’t know it had another meaning!  ha ha

  • tee

    Isn’t it funny how people are.  they tell you that you look good when you lose weight and tone up, but they don’t really want to be affected or know about what you did! They don’t want it to affect them, if you don’t eat something then it might make them feel bad.  Like you should be able to get yourself skinny without eating healthy or exercise or that if you did that then you should stop when you get there!  Just keep shaking your head! lol!

  • Lvette #1

    I’m not impressed with my scores.
    1. 14-10-8 (22lb bag)
    2. 11-13-12
    3. 4-5-4 (22lb bag)
    4. 4-5-4

    Is  borrowing underwear from another guy, a guy thing? Do women borrow underwear from each other? Not sure if I should be grossed out or marvel at the bond between Freddy and Sean.

  • tee

    I like sean, white, some of us just are, we don’t tan.  So to become tanned would then be unhealthy! and a bottle tan would be fake,and then what would people say!  ha ha!

  • tee

    you mean high heel shoes?  that’s funny! and creative!

  • tee

    try reading the modifications people are writing about in their posts, for example happykeiko wrote in just before you and did dips of their coffee table, used dumbbells, and a pillow!  great examples if you would just look a little!

  • tee

    Hi emily

    each time they post a workout, people write over and over what they are using to substitute for any exercise, including dip station exercises, so all you need to do is scroll through the comments each time you need a substitution.

    The hosts do not know what is in your house only you do!  so look around with a little creativity!

    • tee

      if you had looked down one post you would have seen that lala had used her oven!

  • Sherry _zac

    I couldn’t agree more Gimelissa….always have pictures in “sexy” positions and poses…..it get’s a little old.

  • Audge

    The workout was awesome! And Sean is hot! Thanks guys!!

  • Polinanov

    Loved this workout!!! Sean is a hottie))

  • Polinanov

    Loved this workout!!! Sean is a hottie))

  • lala

    NIce workout and tough tough tough.
    I feel sooo heavy when i’m doing puch ups and jumps, although i’m 105 pounds.
    I made a mistake for the first ex.
    _the keg press. i took the bag from the ground did a backward lunge, switched shoulders and another lunge and put the bag on the ground got up and did it over again. 4/4/4
    _plyo p ups without  ball: 11/11/12
    _ninja warrior and jump tuck: 5/5/5
    _burpee and knee up with oven : 6/6/6

    It’s fun to have a man doing the workout.

  • Kikka

    nice work…cant wait to try this one. btw…love your undies :-)

  • Annebel Wind

    Hi guys,

    I did an older workout today, because i do not have all the equipment.. So this is to much ajustment for me. Did the 15 minute killer cardio challenge, 29th of dec 2009. I will work my way back to recent workouts..

    • tee

      hey annebel! 
      have you tried to make any of your own equipment?
       
      I have made both ugi and sandbag.  my ugi is really cute but not as good as it could be, but I think if you either went and found sand (it can be sterilized in your oven) or go to hardware type store and purchase playsand (I got about 40lbs for about $5 canadian), or sandbags for your car or for flooding.  then you put the sand in plastic zip bags(I used a large ziplock and it holds about 10lbs) or balloons (makes it more roundish), maybe wrap it in an old blanket, or old clothing, and stuff it all in an old pillowcase and tie it up! 

      for sandbag you can put the sand in bags in about 5lb or 10lb increments, so its easy to take it in and out to change the weight.  Put the sandbags in some sort of container, like a duffel bag, a reusuable grocery bag, a sleeping bag cover, a tent bag, or one of those bags that fold up camping chairs come in.  If you want straps then go to a fabric store and pick up belting and sew them on where you want them.(Or use duct tape)  If you can find a long skinny bag, I think that might be the best shape, so in overhead motions it doesn’t hit your head!

      Rice is also good to use, but it can cost more,(at lest where I live) or pea gravel is good if you want more weight in a small container and moves similar to sand.

      I know the dip station is the hardest but I think if you wish to use the weights these are simple alternatives that won’t slow you down too much and then you just have to find alternative to the dip station.  I know you get frustrated feeling you are loosing time to your alternatives.  for this workout I would have done burpees by themselves and then added another round for the knee raises, so I wouldn’t have wasted time trying to get to where my burpees have to be done and where I have to do my knee raises.

      Hope something in this will give you some ideas!, so we can see you more often doing these new ones too!

      • Annebel Wind

        Hi tee,

        Thanx so much for your suggestions.. I will try and see what I can find. At the moment i am going with the older versions of workouts with mostly bodyweight. But i will try to find solutions. The problem with the dipstation is the biggest.. My home is very small so I have limited options.. I had found a dipstation for sale, but than i had to drive all the way to Belgium from here. And I do not have the time momenteraly. If we have a bit more time (and money) me and my boyfriend, we will build me one.. He is handy.. So I will get there in the end.. And your suggestions will help me a lot.. Thank you!

        • tee

          Can you get a pullup bar?  they are relatively cheap, especially the kind that you brace between the door frame.  That way you can put it low and still do reverse pushups off it, put it high to do knee raises.  you just can’t do dips off it.

          Also I just thought of something else but it would involve screwing something into the door frame, maybe not feasible but over our stairs to the basement my husband screwed 2 fixtures, one on either side of opening, and we slide a bar through (piece of thick doweling) and in the winter we hang a heavy blanket there to keep the cold out.  But if you put the fixture at a reasonable height you could slide a bar through when you work out and take it away so you don’t walk into it.  The fixture is flat on both ends and then a round hump in the middle, that’s where the bar goes.  It’s a thought, not perfect but relatively easy and inexpensive!

        • tee

          Can you get a pullup bar?  they are relatively cheap, especially the kind that you brace between the door frame.  That way you can put it low and still do reverse pushups off it, put it high to do knee raises.  you just can’t do dips off it.

          Also I just thought of something else but it would involve screwing something into the door frame, maybe not feasible but over our stairs to the basement my husband screwed 2 fixtures, one on either side of opening, and we slide a bar through (piece of thick doweling) and in the winter we hang a heavy blanket there to keep the cold out.  But if you put the fixture at a reasonable height you could slide a bar through when you work out and take it away so you don’t walk into it.  The fixture is flat on both ends and then a round hump in the middle, that’s where the bar goes.  It’s a thought, not perfect but relatively easy and inexpensive!

  • gogo

    this kicked my butt!  Thanks guys!

  • gogo

    this kicked my butt!  Thanks guys!

  • Jossywossy

    I like that Freddie is doing shots of both sexes. I think he is stretching out. His shots are beautiful and artful….and sexy. But really folks; isn’t that what we all want? A beautiful sexy body? And not gonna lie here I like looking at the man body:)
    Bring on the hairy legs!

  • Anonymous

    Nice workout! my arms are burning right now.
    1. keg press-13,10,11
    2. pushups-12,11,11
    3. Ninja combo-5,5,4
    4. burpee knee raise-6,5,6
    I followed it up with five minutes of skipping and some punching. Thanks, guys!

  • Annalise

    Wow.  Awesome workout.  I am inspired by Sean to go to a heavier sandbag next time:)

    Keg press w sandbag: 13, 10, 10
    Push up with ugh (step over): 8, 2, 6
    Ninja warrior tuck jump sandbag (one knee): 7, 4, 5
    Burpee knee up: 4.5, 5, 6.5

    Thanks,
    Annalise

  • Mary Lou

    This was incredibly hard for me and the numbers show it. The plyo’s were just step overs and I skipped the ball on the last round. I still hate ninjas but do prefer to start with the top of my foot flat on the floor like Zuzana, I just can’t do them from starting on my toes.
    keg press: 17, 14, 13
    plyo: 9, 9, 9
    ninja: 4, 4, 4
    burpee: 6, 6, 6
    plus 5 burpees for Erin and a whole bunch of other ab work because I made Zuzana’s pumpkin pie and have already had 2 pieces…

  • Anonymous

    Nothing against Sean at all – but please, no undie shots! Though I get it, it’s a nod to the name of the workout and all. Just that I like a little divide between what’s private and what’s public. But then again, I’m the one that always wondered how women can be comfortable wearing bikinis at the beach if they weren’t comfortable wearing their bra and undies in public. Then again on the then again, maybe I presume too much, maybe I’m the only one who wouldn’t feel comfortable. 

  • ۞ BodyRocker ♥ Beth ۞

    I feel so pity for Sean, but Im gonna do this WO now. no more excuses :} I WON’T skip my WO !!!!!!!!!!!

    good day…….. GREAT DAY !!!

    <3 BR Beth

  • MariaBjørgJepsen

    Ha ha haaa, agrred, Michelle :) Let’s SEE that progress in undies!!!

  • Vivi

    Just finished and the first exercise kill my arms !
    My score is :
    1/ 22.18.17 (I believed that wthout no more streght I gonna tu put my dumbell in my head…it was heavier and heavier!!)
    2/ 25.22.22
    3/ 8.9.9
    4/ 10.10,5.10

    Not happy…I was tired quickly and have to push hard from the first round….my body feels tired, no shape to go faster. My score is good, but not happy of my shape ;)

    • MariaBjørgJepsen

      Amazing scores! How did you get such a strong upper body, did you do any kind of sports when you were younger, or?  You always ROCK at push-ups! Nice!! :)
      Love, Maria

      • Vivi

        Younger I did Dance, so no push ups at all !! lol
        It’s really Bodyrock wich permit me to do great push ups. At the begging i di 10 PU and stop ! And perhpas the Gym at lunch begin to show effects. :p

        Like you how have you got so strenght in your legs !!

        • MariaBjørgJepsen

          Cool :) I used to be a gymnast when I was 10-12 years old, then I started horse riding and did that for 6-7 years. I have also been a runner, but I am not anymore. Plus, I have always been riding my bike everywhere I went! I love bike riding :) Now, it’s from Bodyrock and the gym :)

          • Vivi

            Me too, “just” Bodyrock & Gym. Today is a rest day for me. I let my body a little.
            As you can se I have work to have the same back’s muscles !! (I put a picture just before)
            But for the moment very proud of my progress !
            So today my active day is to look for presents for Christmas….on the net !! A real rest day today !! hahaha

      • Vivi

        Less muscles in my upper body than yours !!

        • MariaBjørgJepsen

          GREAT picture :) You look very small and slim :)

    • MariaBjørgJepsen

      Maybe your body is just tired out and needs a little rest, sweetie :)

      • Vivi

        I begin to think so…:( (I did sport every days) And I think not enough protein, that’s why I asked on FB some lunch’s examples.
        My arms after this one were tired….So I don’t know if I try a second one….

        • MariaBjørgJepsen

          Just remember that your muscles need to rest and recover, especially if you go to the gym and lift weights almost every day.
          <3 Maria

          • Vivi

            Yes, but I don’t lift the same weight like you ;) I use my gymboss at gym too !! And i make tabata reps, with 14-18kg. And there is a machinelike a dip sation so I can work my dips (because I’m very bad haha!) and knee raises, and pull ups too. I love pull ups but not very good too.

            Well I finished to sweat, I have to choose an other one workout or a Shower ????? :p

        • Anonymous

          Hi Vivi,

          If you think you’re not getting enough proteins in your diet try when making your lunch using a 1 to 1 ratio for a little while   So  one handful of veggie to one hand full of protein.

          –Chris

  • michelle

    who CARES just lovem them workouts!!!

  • Mwbrandt

    who CARES just LOVE them workouts!!!!!  keep them coming…

  • Anonymous

    VERY well said Jennifer!! Totally behind you on everything you said in this post. I too think there are some of us bodyrockers out there that have lost focus on why we all come together on this site in the first place; to support, push, motivate and inspire one another, remember folks???
    Now instead of bashing one another lets get back to basics. Do the workouts, post our scores, tone up and lose weight!

  • Anonymous

    I thought so too that it would be easier, but I experienced just like you that having the back of the foot on the ground is actually easier.

  • Anonymous

    I thought so too that it would be easier, but I experienced just like you that having the back of the foot on the ground is actually easier.

  • Samanthina

    Hi,guys I did it half an hour ago,here my reps:

    Keg press with sandbag-14 15 15
    Plyo push up with volleyball-14 15 16
    Ninja warrior jump tuck with sandbag-4 5 5
    Burpee knee up with Dip station-5 8 8
    + a healing burpee for Erin and her family
    Thank you guys! :)

  • Anonymous

    Hi Suskekun,

    We’re not mind readers please clarify the this you refer to.  Like is it the workouts work for men or looking sexy in underwear or what. :-)

    –Chris

  • MariaBjørgJepsen

    Okay, I finally have time to post my scores :)

    I had a (GREAT) 12-hour shift last night, so I crashed completely into my bed, after only 2 beers.
    I used my 15 kilo sandbag!

    1) Keg Press: 30-25-23.
    2) PLYO Push-Up (on sandbag): 20-15-20.
    3) Ninja Warrior Jump Tuck & SB Press: 7-7,5-7,5.
    4) Burpee & Knee Up (from pull-up bar): 9-9-9.

    NOW for Isidoras workout!!! 

    Have a FAB weekend, friends!
    Love, Maria

    • Vivi

      Hi !!
      I gonna to do this one now, and try to be nearest possible of your score……to beat you… it’s another level !! haha
      Isidoras workout??what it is??

      • MariaBjørgJepsen

        Hey sweety :) Just scroll down on the site here and see Isidora’s great workout!!! She posted it yesterday. It was great! I hope you have a fantastic weekend.
        Love, Maria

  • MariaBjørgJepsen

    You are more than welcome :)

  • MariaBjørgJepsen

    Look at Seans picture!!!!! :)

  • Anonymous

    Hi guys,
    just wanted to ask when are we going to see that 1000 rep workout? :)
    That one got me really curious to see just what it is that is going to kill me! :D

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

    Whew!!! GREAT workout!  I love it when the workouts make my muscles throb and my heart pound…this did both.  And sweat is streaming down my face. :)

    35lb sandbag.  10lb ugly ball, though the weight doesn’t really matter.  For the push ups, I did about 12 or so in the first round plyo style before moving on to stepping the hands over.  the second and third rounds I did 3-5 plyo style before moving on, but I never had to get rid of the ball altogether.

    keg press w/sb: 14-11-10
    plyo push ups w/ugly ball: 18-14-13 
    ninja warrior jump tuck: 5-5-5
    burpee w/knee raises: 9-7-9

    Now for a run with my man!  He’s slowly becoming a BodyRocker, too, but he’s still sore from his first workout the other day. :)

    • Mary Lou

      Kendra, how did you convince him to join you? I need help in that area!

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

        You know, I didn’t push him at all–it was really his idea.  He goes to the gym and lifts, and runs or rides the bike, but I think he’s kind of bored with his schedule because he doesn’t really stay consistent with a plan.  Anyway, he notices what BodyRock has done for me (how can he not? I’m always flashing him my budding 6-pack abs), and he knows shaking it up is good.  He’s suffering, though!  He’s suffering from EBRSD–Early BodyRock Stress Disorder, where all your muscles are screaming in pain all day long. :)  

        I don’t know how long it will last–he knows it’s an awesome workout, but I think he feels like it’s not going to build muscle mass like he wants to.  I don’t know–but whatever Sean’s doing is working! 

        Anyway, good luck!  We’ve done 3 workouts so far: Sexy Hot Cool, Burpee Fusion and Sexy Time Abs.  His favorite so far is the Burpee one.  The time challenge ones are good because he hasn’t quite gotten used to the speed of the interval ones yet.  :)

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

        You know, I didn’t push him at all–it was really his idea.  He goes to the gym and lifts, and runs or rides the bike, but I think he’s kind of bored with his schedule because he doesn’t really stay consistent with a plan.  Anyway, he notices what BodyRock has done for me (how can he not? I’m always flashing him my budding 6-pack abs), and he knows shaking it up is good.  He’s suffering, though!  He’s suffering from EBRSD–Early BodyRock Stress Disorder, where all your muscles are screaming in pain all day long. :)  

        I don’t know how long it will last–he knows it’s an awesome workout, but I think he feels like it’s not going to build muscle mass like he wants to.  I don’t know–but whatever Sean’s doing is working! 

        Anyway, good luck!  We’ve done 3 workouts so far: Sexy Hot Cool, Burpee Fusion and Sexy Time Abs.  His favorite so far is the Burpee one.  The time challenge ones are good because he hasn’t quite gotten used to the speed of the interval ones yet.  :)

  • Anonymous

    So funny guys there’s photos to the right with women in skimpy baithing suits no problem. A photo with a guy wearing briefs shorts (and a jacket) you all flip out? lol. Too much. Anyways, new here. Just did this workout today. Kicked butt. Had to modify a few things but was just as effective I believe. I like these shorting routines better than the 1-2 hour ones I’ve been doing. Did the 4 min pre carb one and this today. Felt like enough. Do you guys do more workouts throughout the day?

  • tee

    it’s kind of funny, isn’t it, that there are complaints about seeing sean in his undie’s!  But Zuzana took off her top in a video and showed us her bra and not one complaint!  Also Kristen’s first picture that she posted asking for help was in a bra and panties (oh my!)  and no one complained.  There’s also a bodyrocker who posted wearing latex lingerie!  Not one complaint!  There’s also lots of people in bikini’s and no complaints. 

    So sean, I guess you need to put your speedo on dude!  ha ha!

    Who’s up next workout?  Jess?  Please don’t be intimidated by anyone!  You are doing great!

    Oh and where is Kyla’s bodyrocker tryout video, I wanted to watch it and have searched all over youtube and can’t find it?  they were supposed to submit a youtube video right?  By the way there are some great people who have submitted videos,  I like them all!

  • BodyRocker Yvonne

    I have
    always been passionate about sports. Zuzana and BodyRocking caught all of my
    attention some time ago… but it was not  (only) because of the pictures but because of the
    essence of the community: Normal people achieving great results. Results not
    only meaning the physical appearance but much more…. Creating a community which
    unifies people from all over the world sharing common values: commitment, discipline,
    normality, confidence, ambition, weakness, a healthy way of life, talking about
    real problems, sharing feelings and difficult times, looking for support and
    much more. As long as the essence of this community doesn’t change, I’ll be
    glad to see half dressed, undressed, completely dressed, hairy, hairless …………Asians,
    Europeans, Latinos, Africans, Americans and even Canadians *lol*. The only
    thing that matters: We are all BodyRockers… so let us concentrate in the
    essential and keep on BodyRocking!

  • sc00000

    For some reason, when I watched this workout I was more intimidated than I have every been.  Sean does a TON of upper body exercises.  I guess it is good because I need to work on it, however, watching it is pretty scary :)   Wish me luck!

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

    Hey misstulz,

    I just checked out your video, you are so great! Way to go and keep it up!!

  • th!nk

    I’m sure Z is a very sweet person, but are you seriously surprised that somebody would comment on the whole breast implant thing when they are so obviously a focus of the outfits, videography, and photography on this site? At the end of the day, this site is a business that profits from the number of hits it gets, and feedback on all facets of the site are an important part of supporting a business that I think delivers an excellent product. I don’t pay to use this site, and I am thankful for a lot of the content, but in my opinion, preaching to the public that all you have to do is exercise hard, eat right, and believe in yourself to have the body you want is contradictory to the image that Z presents. The message fails to match the visual in a pretty obvious way.
    Again, I know that a lot of people think Z is the best thing about this site and are really upset that her role is not as prominent as it has been before, there are 100 comments on here about that for every 1 comment like mine saying that the change is for the best. But my opinion stands that welcoming some hosts onto the site that have more realistic curves and body fat levels (both male and female!) is a POSITIVE change, not a negative one. It makes the site much more relate-able.

    • ToddyRocker

      I think all of this discussion is very healthy. All of it. I think it makes people think about their own motivations for using this site and for staying fit. It also raises questions about what makes someone fit, what is really and truly important, and what it means to have a sensible image of the ideal body.

      I’m a guy who’s interested in staying fit. That’s it. Attractive and fit women are nice on the eyes, but if this site goes too far in the direction of aesthetics, then I won’t use it anymore to meet my fitness goals. It then won’t align with my values.

      I think the site is heading in a better direction by getting people other than Z to do the workouts and as far as I’m concerned, the less “sexiness” the site has and the more valuable (and real) fitness / nutrition information the better. We still have to keep in mind that the average person is not as fit and lean as the people directing these workouts. At least the average people I know don’t look like the people on this site, and I don’t (although I’m relatively fit).

      Based on the comments I’ve been reading lately (I only started recently), much of the discussion focuses on superficial issues that I don’t care about or that I don’t understand. They are a real turn off and they take away from what I think the purpose of this site should be.

      I sense that people frequent this site for many different reasons. Some are fascinated by and attached to Z. I don’t quite get it.

      Maybe Z should start another site or blog so that people can simply stay attached to her, her life and her body. And this site should go in the direction of minimizing the sexiness and focus on working out and eating better.  

  • Cindy

    I did it at the gym today.
    1- 16-15-16
    2- 16-15-15 (modification for this one)
    311-12-10 (made me feel like a real warrior)
    4-14-13-13
    I really like Sean’s workout, you can really feel like your body is a fat burning machine.
    Thanks!

    • MariaBjørgJepsen

      Amazing scores!!! :)

  • Romy Braidy

    I just finished this workout and LOVE it. Another challenging, fun time that didn’t make me puke and made my brain work. I like complex exercises that involve not only the muscles but the brain too. 
    I had Kyla’s protein bars pre-workout and that might have given me the energy i needed. I made them smaller on purpose, in case I want to eat a second one :) )) They are yummy.

    Here are my scores:
    1. Keg Press with 20lb SB: 18; 11; 12
    2. Push ups from the floor, traveling to alternate sides: 14; 12; 11
    3. Ninja-Press-Jump with 4+4kg DB: 7; 6; 6 (I might be stronger now, because the hated Ninjas were quite fun. Used the dumbbells, more comfortable to handle)
    4. Burpees Knee up with DS: 7; 6; 7

    Followed by:
    10 Burpees for Erin and my aunt battling cancer too and for everyone who needs some positive energy.
    50 Round Kicks-Back Lunge-Knee Raises with the Dip Station
    10 min Rope Skipping 12 X 10/40sec

    Love you

  • Anonymous

    Sean, you look absolutly fabulous :) love the last pic!

    Great workout – my favourite exercise from this one was the “ninja warrior jump tuck w/ SB” – great dynamic!

    anyway, my scores:
    1. Keg Press w/SB (11kg): 12 10 7
    2. Plyo push up (only bodyweight – side to side push up): 13 15 12
    3. Ninja Warrior jump tuck w/SB (11kg): 4 4 5
    4. Burpee Knee up on the DS: 7 8 8

    + Burpee for Erin!!

    much love and nice day, bodyrockers :)

  • Anonymous

    Yesterday I said I was going to get a good sleep and kill this one, but i think I got it backwards.  I am a gasping, sweaty mess, but I did everything with proper form, and no mods! 

    Halfway through I realized that for some reason my ipod was set on repeat, so I listened to the same song for the trhe whole time, including warmup.  I think I’ll take a break from that song for a while. 

    I did the plyo pushups with a bosu ball and used 2 chairs for the dip station.

    My scores:
    sb keg press 15kg:  14-14-13
    plyo pushups:  27-20-15
    ninja jump tuck /sb press:  6-6-6
    burpee knee up:  10-9-9

    killer workout!  thanks!

  • Anonymous

    KPwSb: 16, 11, 8 (in the last round, I couldn’t lift the Sandbag OVER my head anymore, so I passed it in front of me)

    PPUwU: 11, 9, 10 (walk over instead of jumps, last round walk over on knees)

    NWJTwSb: 4, 4, 4

    BKUwDS: 7, 6, 6

    Pew!

  • http://twitter.com/MsGiginka Ms.Giginka

    where can I see what’s happening with Zuzka? :)

  • AmandaF

    Not a fan of the Calvin Klein Underwear shot either… I feel like I’m surfing inappropriate content here….. Don’t mind seeing the results but underwear??? C’mon :) Great workout though!!

  • AmandaF

    Not a fan of the Calvin Klein Underwear shot either… I feel like I’m surfing inappropriate content here….. Don’t mind seeing the results but underwear??? C’mon :) Great workout though!!

  • Ashley Nielson

    I am SO GLAD to see a variation for the Ninja Jump. Doing it with one leg was absolutely killer and took forever to do a rep.

  • Ashley Nielson

    I am SO GLAD to see a variation for the Ninja Jump. Doing it with one leg was absolutely killer and took forever to do a rep.

  • Ashley Nielson

    While this may not be my favorite workout to do because of the burn, it certainly is my favorite to watch! I get tired of constantly seeing women with their breasts  and butt hanging out. While I don’t think that will be changing, at least we can turn around and put men in the same position. Sounds fair to me! ; )

  • Anonymous

    Emily, I used to feel the same way.  You can try using a piece of heavy furniture to put your hands on to help you.  It did get easier the more I did it.  I also jumped up and down off of the park benches to get the fast twitch muscles in my legs to respond better.  I think that helped my ninja jump tucks, too.

  • Anonymous

    It can’t be bad if you’re doing it!!  Chin up! :)

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

      Well said!
      All that matters is that your scores reflect 100% effort compared only with yourself. You know when you’re giving it your ALL. I think it’s important that our self-talk is encouraging. If you’re slacking off, then that’s another story entirely…but if you are going for it, minding your form/ technique you’re there. You show up, you do your training – everyday for the rest of your life. That’s it in a nutshell: welcome to daily body maintenance!

  • Amanda

    I don’t think it’s a bad thing to show off the bodies that they have worked so hard to achieve, the only problem I have is that I can not find a good routine while at work or watch the videos when others are around. When I send people workouts, I have to tell them it’s not work safe because the pictures are so provocative. While at home, I can’t listen to the videos at full volume because the demonstrations are excessively…grunty? (For lack of a better word)

    I’m in agreement that sex does sell and I personally really do not have a problem with it, it’s just frustrating to have to be secretive about going to a fitness website because my coworkers could get the wrong idea.

  • Anonymous

    I have been doing bodyrock workouts for 1 1/2 years.  They have always been presented as advanced, but always with modifications.  I think the modifications are not been explained as well recently, especially with exercises that look new, but are really just a slightly different twist on an exercise that we have been doing.  Things are busier now with more than two people, but I like it.

  • Anonymous

    It is really interesting that this discussion came about (again). I agree, for me the workout pics do not have to be disproportionately sexual. But what I find rather interesting is the perception of, let’s say “provocative poses”, in men and women. For me it shows that we still have a long way to go till equal treatment of men and women and to a relaxed relation between them.
    I think as long as the object of the photos is not forced into anything and is control of the situation, it’s up to them…

  • Lila Alejandra ♥

    Yep me too! I feel the same way

  • Bodyrocker_Audra

    I did this workout yesterday while the turkey was in the oven, Ha!  I didn’t have time to post until now.  I was cursing up a storm, especially during the plyo pushups.  Used a hard medicine ball and waisted time just keepin it stable, super hard!  Did shoulder presses instead of keg press.  My weight is 30lbs. Used two chairs as a dip station.  I found that using the foam pipe insulators from my water heater for hand grips really helps make it pain free :)

    Press&Lunge:  17/13/11
    MedBallPlyoPU:  14/12/11
    NWJT:  5/5/5
    BurpeeKneeup:  8/7/7

    + healing burpees for you Erin!

  • Isabelle G.

    Exactly what I was thinking!!
    So, here’s mine (I used a 30 lbs sandbag):
    #1.  Keg press: 18-10-11
    #2.  Plyo push-up: 11-10-11
    #3.  Ninja warrior jump tuck: 5 -4 1/2 – 4 1/2
    #4.  Burpee / knee-up: 8-8-8

    Let’s focus on good form, and forget about arguing…..

  • Sabrina

    How you perceive sexuality (either as appropriate or inappropriate) is a direct result of your up bringing and the type of influences in your life pushing you in one direction or another. Your brain is just a computer and it has been programmed to see sexuality as inappropriate but this doesn’t mean that sexuality really is inappropriate it just means that you can be programmed to perceive it in this manner. My programming is different and I perceive it as natural. Both of us are equally right and equally wrong. The reality is that everything we see is just what it is. Everything else we bring to it (sexuality, value, consequence etc.) is just our brains applying programming in response to a stimulant. So actually this is just a picture of Sean in his (Freddies) undies. Nothing more nothing less. :D
    Sabs.

  • Gerrilee Schafer

    Wow, good upper body work out!!!!  I used 32.5 lb SB and a bosu ball for the PU.  I managed the first round doing plyo ones, but switched to walk overs for the last 2 rounds.  The keg presses got really hard after about 10 reps!!  I still can’t do ninja jumps, so I just put my hands down on SB and jump through.

    1/ SB keg press back lunge 17-15-14
    2/ bosu plyo PU 21-17-15
    3/ NWSBJT 6-6-6
    4/ dip station burpee/knee ups 7-7-7  should have done these “in” the dip station, stepped out and in every time and it took away a lot of the time.

    Finished with 6 minute 10/20 HKS

  • Lila Alejandra ♥

    I was thinking the same Gimelissa

  • Anonymous

    Great workout post Thanksgiving! My cardio for today will be the fat crushing “crowd pusher” for Black Friday deals! 
    Scores w/ 35 pound sandbag
    12,11,10
    10,12,13
    8,10,9
    9,11,8
    BONUS ROUND!!!
    43 Vcrunch (right)
    8 Burpees for Erin!
    22 Vcrunch (left)

  • Tamar

    I totally agree with the calls for scores. i had to scroll way further down to find other BodyRocker’s scores.
    i’m all for debate and conversation but not when it’s irrelevant. 
    this was a great workout after 12 min i actually had sweat dripping- this doesn’t happen after 12 min of running. i had a hard time with the Ugi push ups:
    keg press: 16,14,16
    Ugi push up: 9, 10,8
    Ninja tuck: 4.5,6,6
    burpee & knee raises: 6,6,6.5
    thanks!
    p.s.- i really like to see Sean pushes himself in the workouts, it really shows that he puts everything into each exercise and doesn’t give up. thats something that i really need to work on :)

  • Minna

    Awesome burnout! Haven’t commented in a long while but even though i haven’t been so actively bodyrocking, i’ve been running a lot and FINALLY i got my dip station and sandbag yesterday :) ) happy happy happeeeh!

    I also skipped 24 x 10/30 after this one and i can honestly say i haven’t been this sweaty in months. Have a great day everyone :)

    -Minna

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Today is day 4/35. Yesterday, I didn’t body rock, but I did do some other exercises! This one is killer- I’m tired. Gonna go to bed now. :)
    Keg Press w/sandbag (22lbs) 13, 13, 14
    Plyo pushups (on sandbag. :D ) 13, 12, 14
    Ninja warrior jump tuck: 5, 4.5, 5
    Burpee knee raises: 6, 6.5, 7

    And my extra 5 burpees, for Erin and the rest of the gang! G’night everyone! :D

  • Anonymous

    Have you videoed yourself doing them or had a friend check your form?  My husband saw me doing push-ups one day & corrected my form.  At that point. I used to have a pop in my right shoulder, & some pain occasionally (not during push-ups).  I started doing all push-ups off my knees again & following my husbands’ correction.  My pop & pain are gone. :)

    • Michelle

      I have videoed myself before. I’ll try again and see what I’m doing. Thanks I may have to start doing them from my knees again. Thanks great advice :)

  • Anonymous

    11/24/11
    I will do this workout over the weekend.  Today I felt like I didn’t have time to check the site for a new workout (or even pick an old one from my log) so I made one up quickly & did it barefoot at home without a warm-up or cooldown.  I NEVER skip those, but today was Thanksgiving &  I had too much to get done.  Here’s what I did:

    12 min, 12 rounds 10/50

    Mountain Climbers 113  76  80
    Sandbag Squat (~22# in bag)  25  25  21
    Reptile Planks  33  31  32 
    Sandbag sit-up  9  9  10

    4 min 10/50 bonus round:
    2-handed sandbag swing  27
    1-leg bridge leg lift  24 RT   26 LT
    Santana plank with 3-sec hold, no push-up  19

    Thanks!

  • tee

    hey freddy!

    did you post this just to see if sean did have haters!  lol

    my two bits, I could of done without seeing my trainer in his(your) undie’s, maybe too much info, but hey it’s your site and you do have the right to do whatever you wish with it!

    whatever!  I think people need to relax a little,  have some fun with it!

    Zuzana will you be doing anymore coffee talks?
    love ya guys!

    I’m going to die tomorrow during this workout!  aaaarrrrgggghhhh!

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

      Undies, workout shorts…they all look the same to me (?).

  • ZoeRocker

    Sean, I can already tell the difference in your body composition since the last few wekks. You look fantastic! Keep it up! It makes me wonder what Freddy looks like under all those layers…

    1. Keg Press- 9,7,7
    2. Plyo Push Ups- 16,14,12
    3. Ninja jumps/Press- 5,5,5
    4. Burpee knee Raises- 8,6,7
    + a burpee for Ein of course
    Great worlout guys, thanks. Miss you Zuz!!

    • MariaBjørgJepsen

      Me too :) ha ha!

  • Jules

    Totally agree with you Erika.  I am so thankful for Freddy.  Thankful for the whole Bodyrock team Freddy, Zuzana and Sean :) :)

  • Azerick

    I always find the pictures you guys take intriguing! ^-^ I like how you guys have your own style, and keep with it! Look forward to doing this one soon. ^-^

  • Jules

    Thank you  Sean for posing in your underwear.  It really shows to me the hard work and dedication you have put into your lifestyle.  You inspire me and I’m sure a lot others:)  I absolutely loved this workout and think you are a fantastic BodyrockTV host!  Keep up the fantastic work :)

  • BodyRocker Kat

    Oh thank you for putting the UGI Ball link on here

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

    Hi guys, just sharing the workout i did today, inspired on Hotel room workout, full bodyweight. 24 rounds 40/10 = 20 min total.  

    1. King kong jump (similar to pike jump, kinda like frog position and jump ur feet up) 20-172. Sliding push ups (set fire workout) 11-83. Jump lunges: 30-274. Diagonal knee tuck push ups: 10-75. Squat and side leg lit: 21-226. Tricep leg lifts: 25-237. Pile jump squats (bubble butt workout) 23-228. Santana push ups: 8-79. Sumo pulses with calve raises: 32-3210. Moneky push ups: 9-911. Pile jump squats: 20-2012. Sumo push ups: 13-11

    it was killer! 

    • MariaBjørgJepsen

      Thanks for sharing, gonna try it now :)
      Love, Maria

    • MariaBjørgJepsen

      Hey sweety!
      I just finished your hard core workout, what a GREAT sweat! I really heard myself grunting a little through all those push-ups! But I did them all in proper form. Thanks for sharing!

      1) Pike Jump (legs up in the air): 49-50.
      2) Sliding Push-up: 21-16.
      3) Jump Lunge: 53-60.
      4) Diagonal Knee Tuck Push-up: 24-18.
      5) Squat & Side Leg Lift: 36-39.
      6) Tricep Leg Lift: 33-31.
      7) Plié Jump Squat: 45-58.
      8) Santana Push-up: 15-13.
      9) Sumo Pulse & Calve Raise: 39-42.
      10) Monkey Push-up: 22-25.
      11) Plié Jump Squats: 51-60.
      12) Sumo Push-up: 16-15.

      Awesome Saturday sweat :)

      Love, Maria

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

        damn girl, u smashed my reps!

        • MariaBjørgJepsen

          Great one you have put together :) I was drenched in sweat afterwards!

    • Anonymous

      11/28/11 
      Isidora, I just did your workout, & it was great!  My arms are toast from last night’s workout, so I did most push-ups off my knees.  Thank you for sharing this!

      King Kong Jumps 22  16
      Sliding PU (knees) 17  14
      Jump Lunges  25  19
      2 Diagonal Knee Tucks + PU (knees) 9.5  8.5
      Squat + Leg Lift  23  19
      Tricep Leg Lifts (I modified to slightly bent arms in plank leg lift for round 2)  21  25
      Plie Jump Squats  18  17(6 non-jump)
      Santana Pushup  10(3knees)  10 full
      Sumo Pulse + Calf Raise  26  26
      Monkey PU  15  15
      Plie Jump Squats  17  19
      Sumo PU  13(k)  13(k)

      Followed with 20 min on the treadmill (no jump rope space tonight) 2min walk 2 min run intervals, + 4 ninja jump tuck burpess & 2 plain njt’s.

  • tee

    I would also like to see some not so perfect bodies doing the hosting as well, but I think the commenters would crucify them unfortunately:(

  • Anonymous

    Great workout ! In the end I was trying hard to catch my breath again, was that brutal. Loved every sweat drenched second of this workout ! :) Yay, here are my scores:
    1. KP: 16, 16, 16
    2. PP: 24, 24, 24
    3. NW: 6, 6, 6
    4. BK: 9, 9, 10     (used 15,5lbs sandbag and medicine ball instead of Ugi)

    Plus 21 minutes of skipping after. Then shower and I feel like new :) Have a great day Bodyrockers !

  • slmills123

    Bring on the undies shots! Sean has a rockin body which has only improved over the past weeks so why not show it off. IF YOU’VE GOT IT, FLAUNT IT!!! 

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

    Very tough workout.

    The usual house chores and 10x stairs by two’s for warm up.

    Just have to say that I remember when doing 10x stairs by two’s would have been my WORKOUT! 
    Adaptation is so cool.

    1. Keg Press w/Sandbag +Backward Lunge (~20lb.sandbag): 20 – 18 – 19
    2. Full Plank Push Up (one hand on small medicine ball – knees down while rolling ball to other side): 
        15 – 14 – 13
    3. Ninja Warrior Jump Tuck: 7 – 8 – 9
    4. Burpee + Knee Up w/Dip stand: 8 – 8 – 8

    4×100 skips
    5 forward grip pull ups
    45 minutes Ashtanga Yoga Standing series (including first 12 seated postures + 3 backbends + close).

    +1B4E

  • Naomi

    I hope this comment will be posted, cause it might come off sounding a little mean but its really not intended to be at all!
    I just want to voice my honest opinion because i love this site very very much and have been following for almost two year.
    You see, i am a 20 year old gal, and I am not a fan of these “sexy sean” pictures.  Its not that sean doesn’t have a ripped bod, its just that i personally don’t find him attractive (sorry!)  So in a way i feel like im being exposed to these pictures against my will just so that i can come here and check out the site. Its feels almost like a stranger is trying to show me their body and I just don’t really like it.  That’s pretty much how i feel, I still have to thank you so so much for this site though, i’m in the best shape of my life thanks to you guys!

  • Sasha Haidei

    I was thinking the same thing awhile back, cuz I wanted to compare my scores to someone else’s. but couldn’t find none in the comments, I’ll post mine as well))

    1) 15 – 15 – 14
    2) 13 – 14 (from knees) – 12 (from knees)
    3) 5 – 5 – 4 and a half
    4) 5 and a half – 5 – 4 and a half

    Let’s continue this wonderful tradition of sharing our scores!!!!!!!!!!)

  • Sasha Haidei

    I was thinking the same thing awhile back, cuz I wanted to compare my scores to someone else’s. but couldn’t find none in the comments, I’ll post mine as well))

    1) 15 – 15 – 14
    2) 13 – 14 (from knees) – 12 (from knees)
    3) 5 – 5 – 4 and a half
    4) 5 and a half – 5 – 4 and a half

    Let’s continue this wonderful tradition of sharing our scores!!!!!!!!!!)

  • Sasha Haidei

    Mirela33 congrats! Words of a true bodyrocker, I’m so with you on that one, happy to see that there are bodyrockers who keep their attention on the right things ;)
    I’m wit ya!)

  • Daniela(Duovka)

    Very very very sexy in undies Sean and beautiful photos Freddy:)))Great workout Guys!!
    I ‘ve done it today and added some more 20 min.moderate skipping….100rep Kyla’s Abs…Burpee for Erin!!

    Have great time!!!!

  • http://www.igiveadamn.weebly.com Marilyn Rietveld

    I love bodyrock but really I do not have to see any host in his/her underwear…When Zuz was hosting the workouts it sometimes was already a bit much and now with Sean again. Tight clothing helps to see the proper form but please this place is about excercising, diet, fitness and well being..not about posing in your undies.
    Other then that this place has my total support and I am still hooked to it. 

  • http://www.igiveadamn.weebly.com Marilyn Rietveld

    I love bodyrock but really I do not have to see any host in his/her underwear…When Zuz was hosting the workouts it sometimes was already a bit much and now with Sean again. Tight clothing helps to see the proper form but please this place is about excercising, diet, fitness and well being..not about posing in your undies.
    Other then that this place has my total support and I am still hooked to it. 

  • Bohdanam

    16  8  9 (35.6lbs)
    13 11 10 ( walk over push up on the ball), that was hard right after keg presses)
    5    5   6 ( Shean , really , 9!!!!!!? crazy)
    10  9  10
    5 B’s for all
    happy thanks giving everybody

  • BodyRocker_Bonnie

    So-so scores today, but that’s how it usually goes for me with a first time on a workout.  Had to make some modifications along the way:

    25lb SB Keg Press:  13, 7.5, 8.5
    Plyo PU with Ugi:  11, 8, 7  (Mod:  jumped back into plank, did 1-arm PU, jumped forward into crouch, rolled ball and jumped back into plank etc.)
    Ninja moves:  3.5, 3, 3.5  (Mod:  a very baby ninja jump using hands)
    Burpee & Knee Raise:  6. 6. 5.5  (cool, liked these)

    Bonus Rounds: 
    5 sets of:  20 SB swings & 10 reverse push ups
    5 sets of:  10 knee raises & 5 push ups  

    Happy Thanksgiving Holiday, Team U.S.  Enjoy the day :)

  • Anonymous

    Wow amazing, lol I would love to see a picture of what it has done for you, would be awesome :D !!

  • melvin

    exhausted but effective , i’m looking for those work out ! can’t wait to try 

  • Taryana Rocha

    Yes! Why, oh WHY do the pics have to sexual? (hubba hubba…) Why can’t I just surf onto Bodyrock.tv (…slurrp…) and NOT see a ripped man in his undies? What has the world come to??

  • Anonymous

    OH I ALMOST FORGOT…
    this is a small tribute to the BEST of all times

    http://www.youtube.com/watch?v=HgzGwKwLmgM&ob=av3e

  • http://www.facebook.com/Zealot70 Zealot Protoss

    Did one more round. My score:
    1) 11, 8, 8, 6
    2) 14, 12, 11, 11
    3) 5,5, 4, 4
    4) 7, 7, 6, 6

  • http://www.facebook.com/Zealot70 Zealot Protoss

    Did one more round. My score:
    1) 11, 8, 8, 6
    2) 14, 12, 11, 11
    3) 5,5, 4, 4
    4) 7, 7, 6, 6

  • Anonymous

    How can anyone hate Sean? It’s impossible! (:

  • MariaBjørgJepsen

    Sean, how nice of you to volunteer in showing how Bodyrocking can develop a male body! Nice work :)
    I’ll DO this little killer tomorrow morning!
     
    If anyone want some workout inspiration on the days with no new updates, I have been doing these workouts lately:
     
    “Friday’s Intense Challenge”: http://www.bodyrock.tv/2009/11/06/fridays-intense-challenge-november-6th-2009/
    “Wicked Things”: http://www.bodyrock.tv/2011/09/19/wicked-things-workout/
    “For The Lovers”: http://www.bodyrock.tv/2011/09/14/workout-for-the-lovers/
    “Let It Go”: http://www.bodyrock.tv/2011/08/31/let-it-go-workout/
    “Bombshell Butt”: http://www.bodyrock.tv/2011/09/08/bombshell-butt-workout/
    “Real Hot”: http://www.bodyrock.tv/2010/10/05/real-hot-workout/
    “Sexy & Jacked”: http://www.bodyrock.tv/2010/10/04/sexy-and-jacked-workout/
    “Fcuk The Gym”: http://www.bodyrock.tv/2010/07/31/fcuk-the-gym-workout/
    “Bad Ass – 600 reps”: http://www.bodyrock.tv/2010/10/11/bad-ass-workout-600-reps/
    “Death to Fat”: http://www.bodyrock.tv/2011/07/27/death-to-fat-workout/
    “Bad Girl”: http://www.bodyrock.tv/2011/09/05/bad-girl-workout/
    “Grab Your Balls”: http://www.bodyrock.tv/2011/07/09/grab-your-balls-workout/ (more intense than I remembered!)
    “Haven’t Had Enough”: http://www.bodyrock.tv/2011/07/20/havent-had-enough-workout/
    “Perverted Punisher”: http://www.bodyrock.tv/2009/12/11/perverted-punisher-workout-from-hell/
    “Smoking Hot Body”: http://www.bodyrock.tv/2010/09/05/smoking-hot-body-workout/
    “Butt Buster” (x 2): http://www.bodyrock.tv/2010/11/04/butt-buster-workout/ (one of my ultimate fav, I have done it MANY times!)

    HAPPY THANKSGIVING, I wish we celebrated it here in Denmark :)
    LOVE, Maria
     

  • Jessy

    I agree, but unfortunately in this day and age, sex sells.

  • http://makavelina.mplicka.cz/ Nina_CZ

    Nothing wrong with that, sex is fun, it is natural thing, just like breastfeeding, breathing and laughing :D But I agree that sometimes it is not necessary to show it too obviously :D

  • Anonymous

    keg press 30 pounds-12-13-15
    plyo push up with rolling medicine ball haha-13-11-11 (this one about killed me)
    ninja warrior(my favorite) 30 pounds-7-8-7.5
    burpee knee raises-8-8-7.5

  • GoustiFruit

    Had to do the burpees on the side of my so-called “dip station” so I lost some time here, and did walking PU with my Ugly Ball because the way it is shaped does not allow “jumping” on it. Also my sandbag is only 8kg.
    I’m mitigated about this workout, because it was *hard* on all the PU, but the rest was almost “meh” and I feel like my legs didn’t work enough today.

    Freddy, that’s not cool to make fun of your little bro’ by publishing this photo, I’m sure Sean was against it ! (BTW I shouldn’t mention it but I usually do the workouts in my underwears too :-p and even finish topless cause my shirt always gets in my way when doing PU)

    Scores…
    Keg Press w/Sandbag: 21 – 17 – 16
    Plyo PU w/Ugly: 24 – 21 – 17
    Ninja Warrior Jump Tuck w/Sandbag: 5 – 5 – 6
    Burpee Knee Up w/Dip Sation: 7 – 8 – 8

  • KIMBERLAKE93

    WOW….I’m out of breath, great workout guys!

    I started with 5 daily burpees!
    Keg Press w SB (25 lbs)= 16/ 10/ 10
    Plyo Push Up w Ugi= 15/ 13/ 12
    Ninja Warrior Jump Tuck w SB= 6/ 5/ 5
    Burpee Knee Up w Dip Station (did mine on the pull up bar)= 7/ 6/ 7
    I finished with some skipping interval training!

    While everyone wants to gush over you Sean, (WHY WOULDN’T THEY!?!? LOL)  I have to laugh that you actually stole those undies from your brother!  Bahahahahahahaahaha!  I’m picturing you sneaking into his room and taking them from his drawer, hoping he’d never notice!!!  LOL.  Yet I think I remember Freddy almost zooming in on them during one of your exercises probably thinking, “What the heck…!!!???”  Fn hysterical.  Luvs ya guys!

    HAPPY THANKSGIVING to ZUZANA!!!!  And of course to all you American BodyRockers!!  

    CHEERS!  :)

  • KIMBERLAKE93

    WOW….I’m out of breath, great workout guys!

    I started with 5 daily burpees!
    Keg Press w SB (25 lbs)= 16/ 10/ 10
    Plyo Push Up w Ugi= 15/ 13/ 12
    Ninja Warrior Jump Tuck w SB= 6/ 5/ 5
    Burpee Knee Up w Dip Station (did mine on the pull up bar)= 7/ 6/ 7
    I finished with some skipping interval training!

    While everyone wants to gush over you Sean, (WHY WOULDN’T THEY!?!? LOL)  I have to laugh that you actually stole those undies from your brother!  Bahahahahahahaahaha!  I’m picturing you sneaking into his room and taking them from his drawer, hoping he’d never notice!!!  LOL.  Yet I think I remember Freddy almost zooming in on them during one of your exercises probably thinking, “What the heck…!!!???”  Fn hysterical.  Luvs ya guys!

    HAPPY THANKSGIVING to ZUZANA!!!!  And of course to all you American BodyRockers!!  

    CHEERS!  :)

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

    No kidding, the pylos are hard, I could only do 2 in the proper form, then had to switch to walking PUs (I did them all on my home made UGI though). Scores:
    Keg presses: 20, 17, 19
    Pylo PUs: 16, 17, 13
    Ninja warriors: 5, 6, 6
    Burpee knee raises: 8, 9, 10

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

    No kidding, the pylos are hard, I could only do 2 in the proper form, then had to switch to walking PUs (I did them all on my home made UGI though). Scores:
    Keg presses: 20, 17, 19
    Pylo PUs: 16, 17, 13
    Ninja warriors: 5, 6, 6
    Burpee knee raises: 8, 9, 10

  • Samantha R

    I used my pull up bar for the knee up which I think slowed me down but really enjoyed this especially the ninja!  My sandbag weighed between 12 and 13kg.

    1. Keg Press: 20, 16, 17
    2. Plyo Push Ugi: 11 (4plyo), 11 (2 plyo), 10
    3. Ninja JT SB: 6.5, 7, 7
    4. Burpee Knee Up: 8, 8, 8

    The plyo push was so hard with my ball – it doesn’t go as flat as yours so it moved ALOT when I landed on it resulting in me nearly falling on my face;)  Sx

  • http://twitter.com/MsGiginka Ms.Giginka

    Amazing workout!!!! I’m pretty happy about my score :)
    1. 15/14/14
    2. 17/14/12
    3. 5/4/5
    4. 6/5/7

  • Lenka Slovakia

    Sean your score is amazing!!!! i am not near you at all….Well Done
    Keg Press 15-12-13
    Walking push up- no ugi: 11-9-9 ~(modif after 5 from knees)
    Ninja:2-2-5( i got a bit better but only ninja and jump tuck, a bit improvement…shocking
    Burpee+knee up: 6-5-5
    plus Burpee for Erin and one more for mine very good friend Agneska’s brother Martin.
    Have a nice day everybody.

    • Lenka Slovakia

      And also i like the intro to the work out i am bateling with the food like crazy…. Thats mine bigest brutus problem.. working out is just like breathing for me know i dont need to think about it but the diet omg thats just terible…Have to learn to say NO to it… 

  • Cindy

    Tough workout! I will do it tomorrow. Sean, you are doing a great job. I went from size 7 to size 3/4 in jeans. These workouts really work and deliver results.

  • GoustiFruit

    I’d say 2-3 times at full intensity and be “active” the other days. After some time, you’ll feel less and less soreness.

  • BR4EVER

    it’s true that they have alot of sexy pictures on bodyrock, but i think in all honesty it really is about how you choose to see the pictures. From my point of view if they were all dress and i couldn’t see the definition of their bodies i really wouldn’t bother with the workouts. When i see what HIIT does for the featured bodyrockers i think WOW!!! I want a body like that!!! Plus it gets me through my workouts and curbs my bad eating habbits (mind you i’m still working on ridding myself of negative eating habbits all together.). So don’t think sex think motivation!!:-)

    • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

      I don’t think the pictures are too much. There’s definitely worse things out there. Besides, when Zuzana’s pictures were up i didn’t mind them, they were more motivation because i want to look that good! So i agree, it depends how you look at them.

    • http://twitter.com/AmalieKaeseler Amalie K. Kæseler

      I really agree with you!

      To me, bodyrock isn’t just workouts: It’s motivation. It’s about actually wanting to look better and to feel better about yourself.
      Those pictures might be a little over the top but I like it! Caus it just screams confidence and great selfesteem and I want to be a part of those values.
      This site is not about the workouts (if people wanted to get in shape, they could do almost anything much simpler, just saying). This is about a community that embraces the body as something strong, beautiful and – yes – sexy.
      And i LIKE those pictures!! : )

  • Feathete

    hey!  I need help with the ninja tuck.  I can’t do it.  I have been doing the beginner variation for the last several workouts that included it, but I was wondering if anyone out there had some hints.  Seems like something I should be able to do.

  • Andy

    Aweomse workout Sean, great to see a guy doing these routines, that looked like a really good workout!

  • Pavlina

    Aaah OMG, Sean! I just watched the video and I was scrolling down to read some comments and what a surprise – Sean in his undies, yay! :) Next time we expect you to exercise only in them :)

    Great job guys, thanks for the workout!

  • Anonymous

    Hi there,

    I just have to say one thing..this last workouts are so hard,maybe it is because I am doing much more workouts, bodyrock plus on my new job,I did 2 bodyrock workouts yesterday, I am adding interval skipping etc…in last month I raise my bar by 2 levels,I am trying to do as less modifications as I can..my numbers are not so high as they used to be, but I feel stronger, I can do some things I couldn’t do before,and..hey I have my whole life to improve…

    So my scores..(not so high numbers)

    1. keg press                                 13 10 9
    2.plyo push up with sandbag          8 8 8 (all proper form)
    3.ninja warrior                               4 5 5 (all proper form…so proud,first time)
    4.burpee knee up                          7 7 5

    + 4 minutes of interval skipping
    tonight one more workout with my ladies…

    and…more and more I am saying YES to the things that make me happy…I decided to join one dance group (hip hop,jazz dance,mtv dance etc)..I was dancing before,and then I stopped…and for a long time I had some excuses not to start again, and now I made some calls and I am starting next month!!
    So that is one huge YES for me!!!

    kisses to you all

  • tee

    I am impressed that you have done all of them!  I quite often go back and pick a workout that I haven’t done yet between new postings.  I have done all new postings since december last year (except sexy times abs & this one)  and have also done most if not all from the first few months that are posted on this site.  I have enjoyed (some in a sick kind of way! lol) everyone, except one.  I can’t stand Hot Warrior workout, yet somehow I have done it 3 times!  I swore never again, but never say never!  lol

  • tee

    I suspect that the pink bag they use sometimes is the power model, and I think sean uses the bigger one, they haven’t said but he has had 45 lbs in it, and it hasn’t looked full yet and I think ultimate sandbag said the power model holds up to 40lb (not positive on that number)

  • tee

    I suspect that the pink bag they use sometimes is the power model, and I think sean uses the bigger one, they haven’t said but he has had 45 lbs in it, and it hasn’t looked full yet and I think ultimate sandbag said the power model holds up to 40lb (not positive on that number)

  • Anonymous

    Hi guys
    I miss Kaly score And Sean you Rock from the time in Prague big change good for you keep goin.
    My score:1)12,101/2,10 –14kg
                   2)11,11(6 no ugi),9 (4no ugi)this one is hard
                   3)5,5,5 –14kg
                   4)6,6,6
    And one burpee for Erin
    Thank you for great work out.
    Have nice day all Bodyrockers.
    PS:I miss Zuzana please can we see more video whit her thank you.

  • tee

    OMG blonde moment, I finally got this joke!

  • Sabrina

     I’ve been a bit disapointed that all the workouts he does are 12 rounds of 10/50 seconds. And that it seems like ever round is not a routine of exercises instead of just one. Dont get me wrong I do them happily but I would like to see them switch it up a bit more with different lengths of time and some time challenges ect. We havent seen a lot of that lately.

  • Renee Jt

    you guys are doing some great work outs thanks so much keep up the good work.: )

  • Bodyrocker_Audra

    Happy Thanksgiving fellow Bodyrockers!

  • tee

    OK  I’m glad you were impressed too!  ha ha, haters!  Sean this looks really hard!  If you were so tired you forgot what you were doing, and couldn’t think straight, what will happen to me?  On an upnote it is really cool to see you look as confused as I get sometimes doing these workouts!  and as sweaty as I get. 

    I will use my homemade sandbag (duffel bag with playsand in ziploc baggies)  and my pretty plaid homemade ugly ball.  and my new dip station! curse those ninja’s, I use the two hand approach myself!
    I might be doing this friday?

  • tee

    If you glance through the comments you will find people saying what they use for the dip station as an alternative. 
    It doesn’t really change much with each video.  If you use two chairs back to back then you would use it in this workout and any workout that involves knee raises.  If you use the kitchen table and a cupboard then you would use it in the next workout that needs that dip station too.
     
    Freddie, Zuzana, Sean, Jess and Kyla do not know what is in your house, only you do.  you need two objects approximately waist height, wide enough apart to be able to stand in.  So look in your house and see what’s there and then when you post your score tell us what you used.

    I have used two stools, a pullup bar, edges of stools or chairs & the floor.  zuzana has used gym rings, two chairs and broomstick, a cement or brick wall.  others use undersides of tables, desks, corner cupboards, treadmills, railings, jungle gyms, walkers.

    All you need is your imagination and you can build anything.  While you are at it look for alternatives for  sandbags, and ugi’s too!

  • Courtney

    The blooper was very funny. Good way to end the video.

  • Mmghia

    Loved those Ugi push ups in the first set, very powerful and fluid. It’s a great goal for me. Thanks

  • Anonymous

    That sand bag looks really heavy … how many pounds does it have ? And wow…Sean, you make push ups look so easy ! makes me think I can do them just like that :D

  • Jnbarrette

    Fellow bodyrockers who are hating on the new format and hosts need to relax!! Aren’t we supposed to be embracing change in life?  I love the new dynamic with the new hosts, it’s refreshing!  Zuzana is still a part of body rock even though she’s not hosting the workouts.  What’s better, as a girl, than having a ripped man lead a brutal workout and find your scores comparible?!  Bring on the change, it keeps things interesting!!! 

    • Jeeplover01

      I am very much with you on this! Not too mention, knowing that these guys are only 20minutes away from me, I dont know why, but it makes me push harder. Iam odd like that. i love the new workouts too, they are very dynamic and brutal. Go Bodyrock!

  • Anonymous

    I’m curious to know Kyla’s results too. Here’s mine with a 30lb sandbag…
    Keg Press: 14-10-10
    Plyo Push Up: 17-14-14
    Ninja Warriors: 5-5-5
    Burpee Knee Up: 8-8-8

  • Julia

    Hahahaha, Sean’s personality/humor (or is it Freddy’s? ;P) is creeping in.  Funny workout title!

    I often say yes to things that don’t support my training (I’m referring to food 99.9% of the time), but I’ve decided that balancing my training with my social life and exploration of opportunities is the healthiest way for me to live.  When I’m alone and shopping for myself, I eat well and take care of business.  When I’m with others, I loosen the reigns a little (but I usually do try to go for the healthier options), sometimes let my mouth party, and be merry :) .  After all, if I let my healthy habits isolate me, who am I going to show the results to?!

  • Toby

    Hi Freddy, zuanna and Sean,

    where do I begin…. As words cannot fully express the incredible admiration that I have for you both.
    I will one day post my story but for now I would like to take this moment to say the most warmest and sincere thank you to you, for all of your continuing efforts and the presentation of the most incredible web site that I have ever come across .
    You have been gifted an incredible gift and the fact that you are helping and sharing this gift with thousands and thousands of beautiful people out there warms my heart, it is truly a WONDERFUL thing that you have got going,
    This post is sent to you from all the way down under in Melbourne Australia – that’s right your movement is really moving across the globe and as a thank you to you I will be spreading the word for all of us reach out – dig deep and buy you a cup of coffee because it will be the best investment one will ever make!!!
    I know bodyrock.tv will be on my Christmas list.

    Warmest regards
    Petra

  • joosta

    Is it possible include either written descriptions or photos of each exercise. I know you guys used to do this. Having followed BodyRock for a number of months now, I have decided to use working in Indonesia for 8 months as an excuse to actually get started on DOING the exercises rather than just following! Unfortunately the internet connection does not always allow a full video download so descriptions/ photos would help immensely! 
    Thanks!

  • Anonymous

    I haven’t even read/watched this workout, but I just wanted to say how much I enjoy Sean taking his cues from Wolverine. :)

    On a slightly unrelated note: Freddy, is it weird for you to take pics of you bro is his underthings? Ha.

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    um wow…im impressed :)

  • ZoeRocker

    Because it makes people want to watch it. Sex sells. It’s just the way the cookie crumbles:)

    • tee

      a lot of women have been directed to this site because their husbands or boyfriends have found it!  a lot of their workouts have key words that are searched online!  whether we like it or not!

    • tee

      a lot of women have been directed to this site because their husbands or boyfriends have found it!  a lot of their workouts have key words that are searched online!  whether we like it or not!

  • guest

    Wasnt there supposed to be a 1000 rep workout? or am I wrong? :) thanks!
    This one looks very fun though!

    • tee

      maybe for fireball friday?

      • tee

        I actually think that they might be filming quite a few at once because sean is going to the states to catch a football game this weekend.  plus kyla is from BC so I would think they would do quite a few workouts with her as I’m sure she’s just visiting.  jess is closer to them so she can go back and forth easier.

      • tee

        I actually think that they might be filming quite a few at once because sean is going to the states to catch a football game this weekend.  plus kyla is from BC so I would think they would do quite a few workouts with her as I’m sure she’s just visiting.  jess is closer to them so she can go back and forth easier.

  • ZoeRocker

    Nice package.

  • Lacey

    I imagine it must be different taking sexy pictures of your brother :)

    • Annette591

      lol! thats funny :P

  • gogo

    This will be my thanksgiving morning workout, thanks guys! 

  • Dana

    uhhhhhhhhh. This pic is more distracting than the gymboss timer snafu. LOL. Just sayin’. 

  • Christen Ackles

    Lol thanks for the written intro to the workout! I am currently in the parking lot of my ballet school, trying to talk myself into what it’s surely going to be an extremely painful 90 minute conditioning class they just started! Reminded me that even though going home to hang with my husband and rest some grilled cheese would be more relaxing, not nearly as beneficial!

  • BodyRockBarbie

    This looks brutal but can’t wait to try it!  Have finally ordered a sandbag and will be getting the dip station too as moving back to the UK and want to be able to continue these workouts when I get there! Nice tip on the ninja jumps which I still can’t do, so will try this! Thanks as always for an awesome site and fantastic workouts!! :0) 

  • Miss Rebecca

    Wow!!  When did this site go PG-13??  Just kidding..super hot pic of Sean (wearing Frederick’s undies)!!  :-)  Oh, and the workout was great, too, Sean..we’re all impressed!  ;-)

  • Becky

    Sean is an incredibly beautiful and charming man. I love his smile and am really enjoying his presentation of the routines.xx

  • bodyrocker VA

    No comparison to Zuzana, really Sean? posing in your undies!

  • Gerrilee Schafer

    love the blooper at the end….I’m a day behind cause I work out at 5:45 am….looking forward to this one….how heavy was your SB and Kyla, did you do this WO too?

  • Annalise

    Hilarious.  Good to see you putting Sean to work:)  Now, how about some shots of him bending over, from behind …. :)