BodyRock.TV

I love when my abs are a titch sore. I’m loving these ab routines!

Comments were switched off for some reason but I fixed it :) Sorry guys!

C+P+2SK: 8
UC: 20
PU (no dip station): 12
FL+K: 7

Abs workout: 27, 32, 14

Are we supposed to do more of the 4minutes-workouts at once? Because I wasn’t really exhausted after the 7 minutes, but I was too lazy to do another round…

Love the Workouts and I love Lisa Marie :)) aaaaand I would be really interested in those little extra exercise workout videos, especially about thighs hehe

and nooow i’m going to rock my body 8)

Love the Workouts and I love Lisa Marie :)) aaaaand I would be really interested in those little extra exercise workout videos, especially about thighs hehe

and nooow i’m going to rock my body 8)

question: what’s the sound appearing once in a while? is it your camera zooming in and out? but it didn’t do that before did it?

question: what’s the sound appearing once in a while? is it your camera zooming in and out? but it didn’t do that before did it?

It’s the zoom function :) The mic is right above the camera and unfortunately it picks up the internal motor noise and even my hands moving sometimes :) Drives me crazy!

haha ok I see :) but why is it doing it now?? I never heard that before?

I liked Lisa’s Part 1 workout so much I did it twice.  Used 25lb SB & 8lb Ugi.  Nice workout, thanks!   

Lisa’s Circuit: 
Clean & Press w/2 Sumo Knees – 12, 11
Ugi WoodChops – 21, 20
Elevated PUs on Dip Station – 17, 17
Fireman Lift,Lunge & Kick – 10, 10

Sean’s Burpee Slam:
Regular – 9
Star – 6
Side – 6
1-leg – 6

Abs Circuit:
Running Man – 30
Ugi Twists – 39
Dip Station Combo – 12 (for both moves, or 24 for separate.  Lisa, how to count the reps? I loved this.)

My extra 100 PushUps:
20 regular
20 1 leg crossed
20 elevated dip station
20 plank jax PUs
20 PU / SB swing combos (do PU with sandbag in the space between lets, jump up into squat, grab it for 2 SB swings, and throw it down into the same position)

Monday’s a rest day!…Be back at it on Tuesday :)

Lisa, what’s the weight of your SB? I notice you mix up the weight of the Ugi balls you use but I’m just curious if you keep your SB weight constant in these workouts so far.  

For all of you bodyrockers out there with a tumblr, follow me!!!! http://behealthyforlife.tumblr.com/ I’m a personal trainer at my college and i have a fitness blog and I’m really working hard on it (: i have my own different workouts I come up with or some from here, i have pics of the different types of healthy food I eat and i have pics of my progress (: 

For all of you bodyrockers out there with a tumblr, follow me!!!! http://behealthyforlife.tumblr.com/ I’m a personal trainer at my college and i have a fitness blog and I’m really working hard on it (: i have my own different workouts I come up with or some from here, i have pics of the different types of healthy food I eat and i have pics of my progress (: 

How much weight is lisa maries sandbag? does anyone know? :)

I did the routine twice just to give me a little challenge! Here are my scores : 

Squat Jumps : 26, 22
Ugichop : 15, 14
PushUps : 12, 12
Lift & Lunge kick : 10.5, 10

Abs 
“runners abs” : 21, 15
Oblique bicycle : 21, 31 (without weight)
Regular sit up : 20, 40

I.  13-25-24-12 31 lbs sand bag , 11 lbs ball
II. 20-9-10-9
III. 37-50-11 sets   11lbs ball
nice burn!!!!!
thanks

Dear Lisa Marie, what part of the UK are you from?

Hi Scott, I’m using a gravel grit right now, it was like $3.00 for 25lbs from the hardware store. My SB weighs out at 25lbs even (weight of the bag and filler bags included). When I want to do a lighter weight I take out one of the filler bags for about a 12-15lb weight instead. Some people use rice, which could be an alternative to oats. If you want to have a lighter weight but not have to fill it so much with content, you could add some towels padded around the inside. Good luck and congrats on your new SB!

This was great!  I combined them so that I did Sean’s, then Lisa Marie’s, then Sean’s, then Lisa Marie’s, and then closed with the abs.  It was 19 minutes solid–no rests.  Sean’s was great to get the blood pumping, and then Lisa Marie’s got my muscles pumping!  I honestly don’t know how she did 30 ugi chops, although I did them slightly differently–I did a full squat between them all and I brought the ball back down to the outside of the leg before switching it to the outside of the other leg.  And for the fireman lunge things I didn’t bring the sb all the way down to the floor.  I did the floor variation for the 3rd ab exercise.  I used a 35lb sandbag and a 10lb ugly ball!

Sean’s
burpee: 14-10
star burpee (hands in a diamond): 10-9
side burpee: 9-9
1 leg burpee: 11-9

Lisa Marie’s:
clean press and 2 sumo knees: 8-9ugi wood chop: 13-12
elevated dip station push ups: 16-15 
fireman lunge kick ups: 7-7
Abs:bicycle arm up: 22ugi side to side: 30knee hugs/star crunch: 16 

Hi all,

I’m out for 6 weeks ….a group of trees ran into me skiing yesterday ( I took those tree full on). Sad I’ll be missing Lisa Marie’s workouts, she is amazing. I  love our energy and spunk. I will log in everyday just to see what happening and torture myself.

I’m loving so much this work outs!!! Loving Lisa-Marie and Jess, they are amazing :D when is Jess coming back?

I worked out todayyy!!! This one!  Yay!  My scores were close to Lisa Maries in her part, but for the love of fitness, I cannot do pushups!! I need to work on my burpees to get scores like Sean :P
BTW, I love you guys!! <3333

Hi Lisa,

I’m new to this, only been following you all for about a month but i’ve deffinately caught the bug! I’d love you to do some girly excercises please.

Thanks for all the extra tips for those of us who hav no equipment!!

Lisa Marie, i looove your energy ! You made me do my first body rock exercices (abs, and i’m preparing to do the get it on hot stuff !).
You’re fun, you give your best, you do great with high frequency for each exercices, you suffer but continue and finish your exercices with style, happyness and a big smile. Thank you. Thanks for my spirit and my body !

Stupid trees made me laugh although the result is not funny at all. I hope you recover soon!

I’m interested in the extra vids too! Love me so tv-abs time!

Could be wrong but I would guess somewhere in Lancashire with that accent.

huge “YES, PLEASE!” for the girly exercises ♥

Kate, loved your comments, and your dog story gave me an extra abs bonus from laughing.

Those ab routines are GREAT! Keep them coming guys, I can almost see my six pack showing up :).. Btw I think Lisa Marie is great..She has so much energy! I love her haha.. 

I  love these ADD Workouts. They have everything that I need.
LM workout
Clean and press and sumo knees (10 pounds) 15
Medicine ball (10 pounds) 32
Elevated on Bech push up 24 (made me feel so powerful)
Fireman lift and lunge kick 15
Sean’s Burpee workout (really a killer)
Regular burpee 21
Star Burpee 13
Side burpee 14
One leg burpee 10
3 minutes abs
Ab bike 32 (had to modify)
Russian twist with 10 ball 32 (only lift my legs)
Knee raises on the floor 16
I warmed up with 13 minutes treadmill running.
I love you guys (Freddy, Zuzka, Sean, Lisa-Marie)

LOVE lisa love her energy….  I amall three workouts 3x through its a killer LOve it.. please Keep lisa.. she is so much fun to watch doesn’t mean I don’t want to see zuzana wouldnt it be a blast to see them together man talk about some inspirtation!!!!  merry christmas to all

It’s not just you – I like the ‘longer’ (like 20 minutes or so) workouts, so basically I just take the exercises that I like from each days workout (making sure I have a good and even mix of arms/abs/legs/cardio) and write them down on a card or in a word document, then make them into a regular interval workout, usually in a 30/10 or 50/10 split. That’s what works for me.

Hi everyone. Did this one today.. Nice workout.. I did only the bodyweight one, because i didn’t have a lot of time. Had a performance today.. With my mother and my sister. We sang two christmas songs together.. Was nice.. I only was upsaid with the photo’s.. On the pictures I still see no muscle tone at all.. So wanted to ask you guys if any of you have this problem? Do I really have to cut every little thing out of my diet.. So no hot chocolate at all, never, no sweets ever.. Because i do not eat chocolate every day or something.. So any tips are welkome..

My scores:
Regular Burpee: 9  (arms against my body, so tricep dip)
- Star Burpee: 8
- Side Burpee: 10
- 1 Leg Burpee: 7

Bonus:
Bicycle + reach: 15
Bicycle + ugi (uses 2 kg weights, so 4 kg total) 46
Toe touch + V  (changed this one): 10

Thanx for the great workout!

I have been doing great doing all three workouts together and I ooze that I only have to do the exercises once. There are times when I know the exercise is helping and working, but I hate it (because it is hard work), and I am glad I only have to do it once. If you look at the workout video first, have it written down in front of you, then it is easy enough to follow. I am loving it. They are still same intensity and with it being 11 mins, it is pretty much the same as the 12 min workouts. I have been doing am extra round of the abs workout, but just because I want to. I love the older and newer workouts!!!! Keep it up guys!!

- Clean & Press + 2 Sumo Knees: 6
- UgiChop: 14
- Elevated Dip Station Push ups: 14
- Fireman Lift & Lunge Kick: 7
- Regular Burpee: 10
- Star Burpee: 8
- Side Burpee: 7
- 1 Leg Burpee: 6
Abs:
- Bycicle Air cuts: 22
- Bycicle Obliquus Ball Rotation: 36
- Knee Star Hug: 15

* Sandbag= 15kg, Ball: 12lbs

YES Lisa-Marie. Yes to the girly mini-cises!
Two words: Inner. Thighs.

…WAIT, three more: Back. Of. Thighs.

Thank youuuu!

yes please give me the girly girl!!!

Yes, please please please film some additional workouts specifically designed for women’s problem areas. I would love more butt workouts. That is a fantastic idea!

The more I watch her, the more I just love Lisa-Marie. She is so motivating and I actually find myself putting her voice in my head as a mental coach while I’m working out. I thought the first workout was a bit too fast paced for me, but they’ve been wonderful since then. And I love the additional tips and things that she adds in to the videos. Please stay, Lisa-Marie!

I did the Bullet Proof Work out that Jess had posted on her FB page this am.  Back still not up to doing any lifting.  Monday is my day off body rocking.  I hope to be up and at it again by Tuesday.  I like that this work out doesn’t have extreme multi-combo moves….they are confusing at 5:30 in the morning…spend too much time trying to figure them out rather than doing them..just my 2 cents…Oh, my score for Jess’ WO and my PU for today in case people want to know,  18 rounds 10/30
1/ HKS 84-84-82
2/ burpee 7-7-6.5
3/ HKS 89-82-78
4/ jump squat 27-24-27
5/ HKS 85-82-83
6/ mountain climbers 71-70-55  pooped by the end as you can see  :-)

my 100 push ups today, sets of 20
with 5 lb hex bells in each hand, lift weight to shoulder each time, alternate arm to lift
dive bombers
scorpion- pike press with reptile leg tuck…thanks Chris
regular
crossed ankle

plus one minute 10/10 hold plank, drop down with elbows tucked almost touching floor, back up to plank,,,keep your back from arching…excellent core exercise

Increasing the lean protein you eat and decreasing the processed foods will give you definition. Make little changes each week until you have the definition you want. You do not have to give up all your favorite things but you have to balance you calorie expenditure. Either workout more or eat less of the wrong things.

You could do what I did and do it in 2 parts (as Zuzska often did). Part 1 = 8m of 50s with 10s rest and alt rounds of Lisa Marie’s workout with Sean’s burpee workout, then Part 2 is 5m =50/10 and alt the ab workout with high knee skipping. Totaling 13m high intensity awesome workout!!

The “whooooosh” actually tricks your brain – you quickly shift your attention from the difficult task at hand and think of or do something seemingly nonsensical…  This “turns on” different areas of your brain and kinda gives an energy boost/recharges the mind/body connection.  Hard to explain (and I’m sure I could be explaining it better…) but you can apply/use it towards lots of things in life that are hard to accomplish (and it doesn’t have to be “whoooosh” although the beneficial subliminal aspects of this word are quite brilliant :).

Can’t wait to do this tomorrow am, thanks guys!  Love the 4 min cardio!  xoxo

Hi Bonnie, was just on Sean’s page and someone else asked this too…he said 20 lb, it’s looked about the same every workout, so I think she is keeping that weight..plus with all of those overhead presses, I can’t see it being heavier

I’m loving all the workouts and videos but I just want to say that it would be nice to bring completely new full workouts, 12-20 min or time challenges. 
Thanks guys! 

Heeeeeeeeellloooooooo! Happy Happy today!! No particular reason, just happy happy joy joy! :)
Scores: did the Get it hot stuff workout for 12 rounds of 10/15
Clean & press & sumo: 6,7,7
Ugi chops: 15,13,10
Regular push-ups: 11,14,13
Fireman lift & lunge lift: 10, 10, 11

Abs bunus:
Running man: 23
“Medicin ball bicycle”: 36
“Star” sit ups: 18

Sorry for the funny names, ;-)

Have a great day/evening! :)

Heeeeeeeeellloooooooo! Happy Happy today!! No particular reason, just happy happy joy joy! :)
Scores: did the Get it hot stuff workout for 12 rounds of 10/15
Clean & press & sumo: 6,7,7
Ugi chops: 15,13,10
Regular push-ups: 11,14,13
Fireman lift & lunge lift: 10, 10, 11

Abs bunus:
Running man: 23
“Medicin ball bicycle”: 36
“Star” sit ups: 18

Sorry for the funny names, ;-)

Have a great day/evening! :)

Did you really think for a second that we might not be interested in other girly exercises to tone our tums and bums??? HELLOOOOO!!!!! I… (plus all us ladies I’m sure) would be SUPER STOKED to have you show a couple of extra tips for toning up problem areas! By the way… You are by a million miles (not to dis Kyla or Jess cuz they rock too) the best thing since Zuzana. Of course I miss her cuz she’s DA BOMB!!!!!! but you are amazing and I am really focused on becoming very lean and you inspire me so thanks so much for your energy and enthusiasm!!!! You are amazing! Keep up the wicked work!

Yes your legs are lookin’ FINE girl!!

I did it Yesterday morning.
To be more challenging I did the 2 part without stop and twice !!
My score is with 10kg :
1/ Clean press & sumo knees : 13.13
2/ UGIchop : 18.17
3/ Elevatef PU : 23.23 (I Love !!!)
4/ Fireman lift & lunge kick : 10.10
5/ Regular burpee : 16.16
6/ Star burpee : 11.11
7/ Side burpee : 11.12
8/ 1leg Burpee : 11.11

No more arms !!! OUCH

And the bonus Abs twice too :
-Bicycle with arm lift : 33.28
-UGI Bicycle(5kg) : 58.52
-Legs lift combo : 11.13
Very good one for abs !!!

Have a great day everyone.

12/17/11
I did 3 rounds of the equipment workout for 12 min + 3 min abs = 15 min
SB(22#)clean + press + 2 sumo knees  10  10  10
8# dynamax ball chop 14  16.5  18 (how did lisa move so fast???)
knee pushups, regular 21  18  19
SB fireman lift + lunge kick  10  10  10
Ab Bonus
running man bicycle (awesome!) 22
fitball russian twist (painful!) 41 ..I had to modify to feet on the ground for the last 10
DS core split/leg raise (I did all but 4 with bent knees. OUCH) ? I lost count.  It hurt, so I know I worked hard.

Followed with a ~3 mile run outside in my cool, damp, post-rain neighborhood & 5 burpees near the end of the run.  Thanks for a great workout guys.  :)

haha I should have watched that video before the weekend :D

I did this workout right after getting up this morning and while it is very hard for me to get myself to do sport in the morning it usually makes my whole day better. I feel so much more energetic and in a better mood than I normally would :) Lisa is very motivating!

YES I want extra exercises to do while watching TV in the evening!!!!

and could you pleeeaaaase write the names of the ab-exercises in the workout breakdown, so I know what to write in my bodyrock journal? thanks! ;)

Yes to the buns( girly ) exercises…need to work on those !!! Keep up the good work !!

My scores with 6kg:
1/ Clean press & sumo knees : 12
2/ UGIchop : 18
3/ Elevatef PU : 18
4/ Fireman lift & lunge kick : 9

Then I did 4 round of:
10 x push up + 10 x squat

The bonus Abs:
-Bicycle with arm lift : 30
-UGIBicycle (6kg) : 20
-Legs lift combo : 14 

THANK YOU !!! :)

Did this yesterday… My arms are still so sore and the
 Elevated Dip Station Push ups and  4 minutes of burpees killed it!

That’s why I was wondering. Mine is 25lbs, which has been ok for most stuff – but I was curious how Lisa approaches using her SB. I kind of have pink SB envy now, the darn thing is so cute.

Wow, nice workout, and that plank stuff sounds brutal. Can you give me Jess’s link? I don’t have it.

Jess – nice job, I was just thinking that I was going to do this workout again just like you did for three rounds +the abs work.  Its a really nice circuit!

Yes, I TOTALLY WANT THE GIRLY EXERCISES TOO PLEASE =).
 
I love your energy Lisa Marie…I´m off to do these workouts!

Just did it. Here are my scores

- Clean & Press + 2 Sumo Knees: 10
- UgiChop: 21
- Elevated Dip Station Push ups: 13
- Fireman Lift & Lunge Kick: 7
- Regular Burpee:10
- Star Burpee: 8
- Side Burpee: 9
- 1 Leg Burpee: 7

AB bouns
Running man 21
Ugi bicycle 40 (with 2kg Medicine ball)
Leg lift combo 11

if you noticed it during the abs segment,then it was LM’s vibrating timer:)

good ? beautiful ! ;)

oh and here are my scores:(beginner remember :)
Did LisaMarie’s workout twice + abs
clean press and sumo: 11,11
UGI chop: 17,20
elevated dip station push ups: 10, 13
fireman lift and lunge kick : 9, 12

Running man: 20
ball side to side: 67(I dont have a heavy ball yet, had to sub)
dip station combo: 6 (I was so sore!, but love the feeling)

And YES to girly exercises

there there, Freddy :D
the web site is amazing!
lots of love ^.^

love this workout – a great dynamic :) thank you guys so much – you are the best!!!!!

my scores:
Part I:
1. Clean+Press+2 Sumo Knees w/SB (11kg): 12
2. Ugi Chop (w/weights 6kg): 19
3. Elevated push ups on dip station (wohoo a killer exercise – love it): 10
4. Fireman lift+lunge kick w/SB (11kg): 10 (love this exercise too)

Part II:
1. Regular Burpee: 13
2. Star Burpee: 9
3. Side Burpee: 7
4. One leg Burpee: 8

Bonus (ooouch – my abs):
1. Bicycle w/ arm lift: 46
2. Ugi Bicycle (w/weights 3kg): 38
3. Leg lift combo: 8

+ Burpee for Erin <3
+ Interval Running 20 min. (20 rounds, 10/50)

love you guys!!!
wonderful day to all bodyrockers!!!

https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574

Thanks Bonnie!  This was a fun one.  I like the sandbag combos alot!

love the exercises but I would really love an example day of what you eat like zuzane did once.I eat exteremly healthy but I must eat too large of portions? because I am no where near seeing a six pack :( It is frustratng because I do not know what to do. photos and an example day of your meals would be greatly appreciated! thank you all for all of your time and efforts

Of course ;) 50 sec. work and 10 sec. rest…

watch the video 1 from 9:15 and you´ll understand ;)

these girly exercises are a fantastic idea….this could be really practical, especially if someone doesn’t have time to do a proper workout…it is better to do little steps, than not do anything at all…
however, I was wondering, if it is not a problem for you, to post some of the nice and easy  warm up routines! i think that would be nice… i usually warm up with some stretching, and with the one routine that Zuzana had posted last year…. I’m interested in how does Lisa warm up… or Sean, or anybody else.
Thank you! :)

Great 12 day workout series! I like the idea of super short routines for women that can be fitted in quickly. I work three jobs any given week and getting in fitness is a challenge sometimes so at 4am when I get home it’d be nice to have something short and sweet to send me right to sleep. Cheers! :-)

Thank you for the easier to follow exercises. I was able to do this wkt without making a royal mess of the sequence/flow. Love these short workouts. Any updates on Zuzka?

LM wkt with 31 lb sandbag:
Clean & Press + 2 Sumo Knees: 9.5
- UgiChop: 22 (8lb dumbbell)

- Elevated Dip Station Push ups: 20

- Fireman Lift & Lunge Kick: 8

Seans Ultimate Burpee Bodyweight Workout Scores:

- Regular Burpee: 10

- Star Burpee: 6

- Side Burpee: 6

- 1 Leg Burpee: 6

1. Bicycle w/ arm lift: 312. Ugi Bicycle (w/weights 8lbs): 313. Leg raise and core split combo: 10

yes.

A person almost needs 2 of them…LOL…For any lower body and presses, cleans etc I’m just fine using 32-35 lb, but once you add in holding it over your head and jumping, well, it’s not that I can’t do it, but I feel like it could be dangerous if your balance shifts. You can Lisa-Marie just jerking the SB around and that’s why I knew it had to be light. the other thing to remember, is that if you are going for the lean look, aka Lisa-Marie, then you don’t want to use a lot of weight. If you want to put on some muscle then you add a bit to your SB, if you are a guy and already have the muscles, then you should be using 35 to 45 lb in your bag to give you a challenge. that’s just my take on the whole thing

I did Lisa’s workout twice thru, no breaks, then immediately into Sean’s burpee challenge and reversed the order with the hardest burpees first and ended nicely with Lisa’s bonus ab routine.

(30lb)Clean&PressSumoKnees:  13/10
(10lb)MedBallChops:  21/20
(1Barstool&2Chairs)Elev.PU:  20/15
(30lb)BackLunge&Kick:  17/15
1LegBurpee: 10
SideBurpee: 9
StarBurpee: 7
Burpee: 8
RunningManCrunch:  47
(10lb)RussianTwist:  40
(Floor)StarCrunch&LegRaise:  14

Still doing healing burpees for Erin!  Thank you Lisa-Marie, fantasic work! 

Thank you – - important to know. I have a lot to learn, technically I don’t really understand the dynamics of how this is all working (i.e. adjusting weight), or to make it work better to my advantage – - I just keep moving. It seems to be working however, because I CAN NOW THROW ALL MY PANTS IN THE DRYER :) !!

Hi Stacy, these might be called dynamic pushups by Zuzka, I have to dig a bit on the site to see if that is the case. Just do regular plank jax, but everytime your feet go out in a V, do a pushup, and as soon as they come back together and you are in a straight plank do another pushup immediately. It flows really nice and I find them to be a lot of fun :) I did 100s all week and I’m going to keep at it, it feels really good to be building more strength in a concentrated way.

hey guys! What I did was 18 rounds of 50/10 with the hot stuff workout (3 rounds) and the abs bonus after rounds 2 and 3. It was good! Scores:

clean/sumo: 8, 9, 9 (20lbs)woodchops: 21, 23, 25 (10lbs)
feet up pushups: 12, 9, 11 (whooshs needed!!)
fireman: 9,12,11
running man: –,18,19
sit up bicylce: –, 36,33
crazy ab one: –, 8,8

and my fingers/arms are almost shaking too badly to type!

Today I did the first part 3 times because one round was too easy yesterday, and added the abs bonus which I find very hard in comparison. I didn’t feel like doing burpees, they don’t like me !

Scores…
- Clean & Press + 2 Sumo Knees: 11 – 11 – 11
- Ugi Chop: 24 – 24 – 25
- Elevated Dip Station Push ups: 34 – 32 – 35 (between the arms of a chair)
- Fireman Lift & Lunge Kick: 11.5 – 12 – 12

- Bonus Abs1: 29
- Bonus Abs2: 56
- Bonus Abs3: 28 (did bench tucks from the ground instead)

BTW, most of your abs exercises kill my back, I don’t know if it’s because they are working on the “back” abs or if I do them wrong !?

I just combined several of the 12 days workouts, 2 rounds of each, wrist was bothering me from all the pushups so didn’t make the last two exercises of the last round, and only 1 round of abs.
I’m am literally raining sweat!!

#1) Part 1 of “Get on it ” x 2 (8 min)
#2) Alt Bodyweight ” Party Rock” x 2 (8min)
#3) Part 1 ” Girl w Dragon Abs” x 2 (8min)
#4) Bonus Abs “Party Rock” x 1 (3min)
***25min total***

This is why I love BodyRock…and now for a much needed shower!!

I had broken three lumbar vertebra and sometimes my lower back ache just because they want to :) But this back pain during abs exercises can be very dangerous and you should be aware of it. Every time you feel just a slight pain in your lower back, switch the abs exercise to an easier variation (no additional weight / legs on ground / arms not behind your head but before your chest…). And every time you lay on your back be sure your lower back is on the floor all the time. 

Ahhh I just did workout 5 and LOVED the combo… really felt good and intense enough for me to push to my maxxx!

Clean&Press + 2 sumo knees – 8
Dumbell chop – 19
Elevated Pushups – 22
Shoulder Dumbell Lift & Lunge Kick – 11

I already did more than planned tonight as I have a cold… thank you guys!
Whoosh! :D

Hi Jennifer,

Muscle soreness can be a very good thing or a sign of injury.  So you need to know which it is before doing something that could injury you more. An injury usually is a sudden and sharp pain.   But, if it’s ordinary delayed onset muscle soreness (DOMS) is believed to be microscopic tears in your muscle fibers which heal and make you muscles slightly larger it’s generally believed you can workout if the soreness is not so acute that it’s painful and you will benefit from doing it.

–Chris

Yes Please put up the girly exercises!!

I loved these exercises as I can make do with the equipment I do have and having the three separate workouts I can mix and match. I have been doing each 4minute set twice through. My push ups are my weakest point, I still have to do them from my knees though only when I start pushing back up. Just curious if anyone else has problems with this and has some tips to improve. Girly exercises sound awesome! Can’t wait for tomorrow’s workout!!!

Love Lisa Marie! Glad she’s a bit more covered, yet we can still see her awesome body. She deserves to be admired for her fitness, not just her mini-shorts. Just my opinion, people :)

Hey :) I just wanted to thank you Freddy, Sean, Zuzana, Jess, Kyla and Lisa Marie for the effort you are putting into this wonderful website. Means so much to me, you guys gave me the joy of working out and educated me towards a healthier lifestyle. It’s so beautiful to feel stronger and fitter, thank you for what you are doing! Since I’ve been bodyrocking my right foot, which unfortunately has a bit less mobility than the other one made very good progresses too :D Now I can move it much better than before and I’m finally able to do exercises that I never thought I could have done! Thank you for all of this guys, you are amazing and mean a lot to us bodyrockers! PS: hugs to Charlie and Cali! :D

KT, I have been a regular since Jan 2010 and I still have trouble doing pushups.  I do what you do I go down regular but up on my knees. I start with full big boy pushups even if it’s just one or two and even if I only go down 1/4 of the way.  Then just to get full range of motion to go all the way down I use my knees to come up.  I have started using just one knee if possible.  I’ll be interested to see if maybe anyone else has advice because I could sure use some too.  Keep at it!! 

I saw a question on facebook asking if people think that Lisa-Marie is too skinny. I personally do not. She looks as skinny as Zuz used to look as recent as a year ago. I’m not saying that Zuz has gained fat, but she has gained a noticable amount of muscle mass. I think they both look incedible and that body type is my inspiration for bodyrocking. I am almost there but I have some stubborn fat on my lower abdomen. Keep up the great work ladies and gents!!

Hey There,
Love Bodyrock! Just want to know if there are any videos about what exactly is in your sandbag? I have sand in mine but the bag slips and slides everywhere. It looks like yours is filled differently.

Much love to all the host. Im sure the males like that Sean is here to show them a male perspective of Bodyrocking. And the females as well! :) Keep Rocking!! Ill be training with you in Bermuda!

12/19/11

Has anyone else tried the bodyweight routine that Jess posted on Facebook?  It was a straightforward, cardio heavy, intense workout.  I did it today at lunch with an added bonus
.
Bulletproof Workout
Interval Training. 18 Rounds. 2 Intervals (10 & 30). You will go through this sequence three times. 
1) High Knees (Skipping) – 76  74  67
2) Burpees – 7  7  6(2Knees)
3) High Knees (Skipping) – 75  68  67
4) Jump Squats – 22  24  17
5) High Knees (Skipping) – 71  64  68
6) Mountain Climbers – 66  61  57

+ My Bonus Round (6 rounds 10/50)
running man bicycle 21  24
reverse plank knee tucks  28  30
santana-zuzana pushups  8.5 (2k)  9(4k)
+ 4 min 10/20 skipping 

https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574

Yes, it can be counterproductive. As long as you are really sore concentrate on other muscles as the sore muscles need to recuperate. If you overdo it, they weaken instead of getting stronger. A good solution would be to e.g. concentrate on your upper body one day and legs the next. You can also do some low intensity training which helps with recuperation, like if you have really sore legs, go for a walking session or light jogging.

Great workouts, thanks guys. Love your multiple suggestions for variations, Lisa Marie!

By the way: I just got the free gymboss iphone app. It is really cool, you really do not need to buy the gymboss timer.

I would really like the girly workout session to improve problem areas! Yay for getting in the best shape possible!

Thank you for yet another awesome workout.  I feel great, which right now is saying a lot.  Last week my husband was told he has a brain tumor and we are pretty scared about it. But working out helps with the stress.  Freddy and everyone that works so hard to put up these workouts for us you deserve so much praise. 
I did these workouts.  I did the weighted one three times, then I did the bodyweight one once and ended with the abs.  Now if only I could stay away from the sweets…I know Lisa-Marie I’m trying to eat better.  ;)  I hope everyone has a wonderful holiday season.  Go home and hug your families for me.

p.s.  How is Zuzana doing? 

I wish you, your family and your hubby ALL the best, Tori. I have you in my thoughts and prayers!!!
Enjoy Christmas time as much as possible <3
Love, Maria

I believe its smaller bags inside the big bag but don’t quote me.

Oh these burpees and these push ups… (I used the sofa to do it)
–Lisa’s Workout–  Clean & Press + 2 Sumo Knees (10kg) – 8Ugi Chop (5kg) – 13Elevated Dip Station Push ups – 28Shoulder Bag Lift & Lunge Kick (5kg) – 10
Sean’s Ultimate Burpee Challenge Regular Burpee – 7Star Burpee – 8Side Burpee – 61 Leg Burpee – 6

Abs
1.19
2.41 (5kg)
3.12

Letícia, bodyrocker from Brazil

omg omg! She totally just did the wave! XD This is fantastic! And that was utterly epic!

OMG!!!! i just saw the Bodyrock clothes… you guys are so amazing, and to support you guys i am sooooo buying a couple of items, i don’t know what took you guys so long to do this, I’ve been waiting for items like cups and everything and it’s a plus because i already advertise you guys to whoever will listen, so now i can use this awesome body courtesy of Bodyrock, to do some further advertising for you guys.. Keep up the good work and don’t ever sell out

Thank you so much for these workouts! I am just getting started in bodyrock and have gotten my dip station and tonight will have my sandbag! The workouts are hard, yet fun, and the videos are very motivating. Thanks for all that you do to inspire us all!

YES YES YES please, to the extra legs, bums and tums exercises. Thank you, it’s a great Christmas present :) 

Lisa-Marie, you are great!!! You are fun, you are so full of energy!!! I ADORE watching your videos!!! These times must be so difficult for you, guys, Susana has been the face, the body, the everything of Bodyrock for so long, it’s always difficult for the one who comes after. Me too, i must admit, I miss Susana but you, Lisa-Marie, give this site such a spark, so much positive energy that i just want to keep watching your videos!!! You are amazing!!!! You make it work!!! I am sure you have helped Fred & Sean so much to keep going, to make it work again but also morally, I am sure they are happy to have you around!!! Good job, guys!!! Merry Christmas….soon!!!

I just discovered your website and it is AMAZING! Thank you so much for these great videos! I’m in physical therapy school so I realize how functional many of your moves are. These will be great to impliment into therapeutic exercise programs for my future patients! By the way, it would be great if you made some “girly” videos…any little thing helps! Thanks again!

Hi Alexandra,
     Jumping rope is great for your calves and it also exercises the ankles.  If you have weak ankles you can lift up your foot point your toes and write out the alphabet with your foot, it’s a really good exercise.  If you belong to a gym they have these pads made out of foam I think, fairly thick and you stand on one foot and your ankle has to constantly adjust to keep your balance.  Hope this helps. Happy Holidays Michelle

These shorties are the greatest!  Thanks a ton.

Except, oh my goodness, those are amazing reps!  Mine weren’t nearly as high, although I really tried to push.  Next time.  

clean & sumos: 9
chops: 20
regular pushups: 30
lunge kick: 7

burpees: 11, 7.5, 7, 6

Abs 23, I didn’t count, and 10, counting 1 as a pike and a straddle.

Thanks for being so positive.  

hey you can get a great sandbag on amazon or dicks.. 49 brand is skilz.. gotta have that sandbag.. i take it with me everywhere trainers at the gym are now starting to use them so funny….

Girly exercise?  Can we not call it that?  Like wht?  I’ve always found the exercises that guys do are more effective at defining nice muscle tone in a women, in less amount of time…you’ll have to convince me.  I’m open to it.  Really  lol

Unbelievable!  The comments!  Everything usually works out for the best.. I hope Zuzana is okay.  We just haven’t heard from her or about her in a while…

MidiMidi – thank you! :)  oh come onnnn…come to the push up party…the more the merrier

I really liked those elevated PUs on the dip station.  In my post-workout delirium I started to work on a new exercise combo, I call it a “Double Dandy” where you do 2 elevated PUs, and then manuver into a double knee raise and then swing your legs back onto the chair to start over…but my arms hurt so much after my workout yesterday and the 100PUs I was able to try it like once…so its in my head and I’m going to at least give it a try.  It’s sick ;)

I stopped doing them on my knees as I felt I wasn’t getting stronger that way.  So I started each time on toes even if I could only bend my ams a little and kept doing that until I couldn’t stay up and then put myknees down.  I have slowly got stronger that way.  another way you might try is to elevate your upper body like doing pushups off a sturdy low table instead of the floor.

there are several of us working on a pushup challenge right now, the strong ones are doing 5 sets of 20 reps in a day or 100 pushups.  I myself started with 5 sets of 5 full pushups and after a couple of days I can do 8 reps in a row, so I’m doing 5 sets of 8 reps now.  feel free to join us.  so 5 times  a day do as many reps as you can muster, whether off knees, toes, or on a low stool or table

Another BR’er had suggested it to me when I was using stones for filler, and they were noisy and uncomfortable :)

Skippie, wow..what killer scores, and with a 30lb SB!  The dip station ab split was my favorite-ever abs move too.  I’m going to work this one a lot :)

Come on miriam! Join in. I’m already after just a couple of days able to do 3 more at a time. Not enough to sweat just to get very red in the face! ha ha I’m up to 8 reps x 5 sets, so from 25/day to 40/day! I’m quite pleased!

Hi Robin L., 

I believe Zuzka is in Prague visiting family and friends.  I’m sure she will be back refreshed and helping out here in the new year!

–Chris

my reps:
clean & sumos- 10
ugi chop- 27
elevated push ups- 19
shoulder bag and lunge- 10
burpees: 9,6,8,7

i really like the exercises but i feel like going over only one exercise is not enough.. i know the workout is only 4 mins but its really not enough, i do also Sean’s workout each time and i feel “confused” with all the different exercises i’ve done. i miss the long hard ones.i always can’t wait to see what the new workout’s going to look like but i feel like the new exercises incorporate so many moves in them that i don’t have enough time to work on my reps..
thank you so much looking forward to the next one :)

Hi everyone, did my own workout yesterday.. Because I think Sean, Lisa and Freddy are still busy creating our new workouts for this week.. Can’t wait! So did one myself.. Here it is:

Part 1: 3 min: 50/10
- Squat combo: 6
(low prisonar squat, one leg squat left, low prisonar squat, one leg squat right, etc)
- Mini squats: 52
- Jump lunge combo: 8
(5 stay low mini lunges, jump and switch, 5 stay low mini’s, switch, etc)

Part 2: 3 min: 50/10
- Push up combo: 3
(elevated legs push up, step down and dive bomer, 1 leg push up left and right, than back up with the feet and start again)
- Elevated legs reptile: 28 (abkiller)
- One arm push ups: 12 (from the knees)

Part 3: 3 min. 50/10
- Ellbow Plank reptiles: 32
- Bench V-crunch: 20 (the one from one of the last workouts)
- Bicycle: 50

I hope you guys feel inspired.. Love all the workouts so far.. Making me creative… Thanks guys!

Hi Tamar! – I hit like but meant to hit respond – - so here I am :)  Try setting your timer for 12 rounds and doing a circuit 3 times through non-stop.  Also, they are encouraging us to mix & match the Xmas sessions, so you can write down 4 minute workouts you like and string them together.  I get confused on some moves too, but I’ve created a habit now with anything complicated to do a slow run through with it several times before I start the workout (you can even incorporate the move into your warm up).  Hope that helps…! 

Did some more Hot Stuff today, but wow, still sore from last week :)  As usual 8lb Ugi / 25lb SB.

2 rounds:
Clean&Press w/ 2 Sumo knees – 12, 11 (last best was 12)
Ugi Chops – 23, 23 (last best was 21)
Elevated Dip Station PUs – 20, 14 (last best was 17)
Fireman Lift & Lunge Kick – 10, 10 (last best was 10)

2 Abs Circuits (3 rnds / 10×50):

Ugi single toe touch & V – 9
Dip Station Leg Splits – 24
Happy Crab – 16

Running Man – 30
Ugi Twist – 48
Dip Station Kick Out / V-Split combo – 13

100 PU Challenge!
20 Reptiles
20 Supergirls
20 Staggered hands
20 1-arm tricep (L)
20  1-arm tricep (R)

10 extra of those wicked dip station Kick Out / V-Split combo and a BFE

Have a great day BodyRockers :)  Excited for Xmas workouts #6-7!

Lisa Marie is exactly what I needed to inspire my “Operation Hot Bride” to get myself into rocking shape for my wedding. I found the photo she originally submitted to bodyrock months back and I remembered being amazed by her body then and I am still loving how in great of shape she is moving and dancing in the videos now. But this time around we get all of her personality and I am seriously loving her positivity and enthusiasm. I really like Jess and Kyla, but alot has to be said for someone who’s bubbliness is infectious via the internet and via a youtube via. That’s power, yo.

Morning all,  I’m still taking it easy on my lower back, but thought I’d give this a go.  Lightened my SB to 22.5 lb.  Took my time and concentrated on keeping my lower spine in control.

1/ SB clean/press/2 sumo knees 14
2/ chop w/ 10 lb hand weight 26
3/ elevated dip station PU 22
4/ fireman SB thingy 12

1/ regular burpee 12
2/ star burpee..these are fun.. 8
3/ side burpee 9
4/ one leg burpee 8…I changed legs after the jump up

I started the ab bonus, but could feel the strain, I want to heal up, so I called it a day

1/ laying down running man 26
2/ unweighted mason twist, no leg movement 97
3/ called it a day…….

my pushups for today, sets of 20
decline from chair
alternate 1 leg elevated
diamond
super wide
holding on to edge of upside down bosu ball

great job Tee

I’m absolutely loving these 12 workouts of Christmas. I haven’t worked out for the past 5 months (mostly due to a full rotating, unpredictable per diem work schedule.. Excuses, I know!). But I always had a hard time gearing up for the longer workouts. But these 4 minute body weight work outs are fantastic for me. And I LOVE the ab bonus. Not just because they’re targeting the abs, but they make the workout much more approachable. 7 minutes straight sounds terrible to me (since I use to do them and die terribly half way though).  But breaking 7 minutes into 4 and then 3 minutes makes the workouts much more approachable. :)

Hi bodyrockers. Have a question. If i wanted to make my own workout video and put it on YouTube, how can i revert to the website? Should i just say that i am a bodyrocker and the site was the inspiration for the workout? Want it to be a compliment to you guys so do not want to come across wrong. Any advice is welcome. Thanks for all the great workouts so far!

No new WOs yet ???

Where is zuzka? 

right on Midi! — and no such thing as crashing…its a “ya’ll come”

Hi,everyone,i did this amazing workout today,here are my reps:
1 part:
clean press +2 sumo knees-8
ugi chop-22 (without ugi)
elevated push ups (i used a chair)-33
fireman lift 7 lunge kick-7
2 part:
regular burpee-11
star burpee-9
side burpee-10
1 leg burpee-8
+ ABS bonus:
laying down running man-14
ugi twist-14
dip station kick out/V-split combo-15
+ a healing burpee for Erin

Thank you very much,Lisa,Sean,Freddy and Zuzka.:)
Good night,guys!

I have to say, these are some of my favorite workouts.  I love the intensity–with only one time through for each exercise I find myself really pushing it even harder to my max effort.  I added a fourth ab exercise again.  This time it was the Sandbag Sit Up with 22lbs in my SB:) 

Reps:
C/P&Sumo Knees:10  Ugi Chop:22  Elev Dip Station PU:16  Shldr bag/Lunge kick: 13
Burpee:10  Star Burpee:7  Side Burpee:8  1 Leg Burpee:7
Running Man:36  Ugi Oblique:41  Vsplit/leg raise:12  SB Sit Up:14

This is awesome, Bonnie:)  The 100 PU challenge is inspiring!!  Brutus has nothin’ on you!

thanks everyone for their hard work.  These workouts keep me motivated and inspired.  Just a little request:  Lisa Marie your energy is great, but I am having a bit of a hard time following what you are saying as it is so fast.  Also, please dont start bringing in all kinds of new equipment – I am still working on getting the current equipment and the reason I work out at home is so that I don’t need to have much equipment sitting around.  Keep up the good work!  Cheers.

Thanks, Lisa! Great video :) I would definitely love to see those “girly exercises” you mentioned :) 

Oooh having a hell of a time at the moment and finding that stress and lack of sleep is affecting my performance.  Hubby and I did the Spartacus 2.0 workout yesterday which nearly made me puke…..honestly have a go its an awesome workout.

- Clean & Press/Sumo Knees (12k SB): 14
- Ugi Chop: 22
- Elevated 1 Leg Push Up (legs on chair, hands on floor): 17
- SB Lift, Lunge & Kick: 12

- Regular Burpee: 15
- Star Burpee: 10
- Side Burpee: 10
- 1 Leg Burpee: 8 

- Running Man: 26
- Ugi Ab Twist: 58
- Leg Lift/Split: 11 

Thank you all. Sx

Hi Dizzy1st, 
I disagree with you in almost everything you said…  Lisa-Marie lacks form? I think the right opposite. I´ve never seen anyone doing such a perfect push ups for example. However I´ll be glad to learn – can you be more concrete? In which exercise and when? And that not everyone can compose their own workout? I suppose that´s the reason why the workouts are already composed :D You can just multiply or mix them if you want. I´m sure that everyone is capable to repeat one 4 minute workout twice or three times if he wishes so ;) And as you can see there is a lot of people who are glad for these 4 minutes workouts because otherwise they would have skipped their workout due to lack of time but with these Christmas Workouts there is no place for exuses.

And yes, you are right in thankfulness for the hundreds of old workouts. Everyone can find on this page exactly what he is looking for and doesn´t have to command the authors for doing anything differently…

Just my opinion…

I would love to see the girly moves, for sure.

I did not want to upset anyone maybe I use the rong word perhaps grace is more appropiate … and muscle needs recovery time you can not kill the same muscles over and over again, you can not mix things up anyway you like ….

the suspense is killing me! i did the perverted punisher today. which one are you thinking of doing?

Yeah I wouldn’t mind giving the girly video’s a watch and also a try. :)

Did Sean’s workout 6 tonight with abs. (as one, 7R10s50s)

Regular Burpee – 13
Star Burpee – 8
Side Burpee – 7
One Leg Burpee – 7
Running Man – 28
Dumbell Twist – 30
Ab Straight/Split Kicks – 14

Ab burnout !!!! 

Many Thankies! 

YBoog – great sustained scores, and nice pipes, by the way!  No wonder you can do so many elevated push ups :)

Loving these workouts. I just started on day 1 of the christmas workouts and I really like how these work outs dont take a load of time. I would love to have some girlie workouts to help refine my bum and arms. Thanks again for motivating me to get up from the couch =D

This will start working better if I can stay away from all the fatty holiday foods. BUT I LOVE THEM.

Clean & Press + 2 Sumo Knees: 9
UgiChop: 19
Push ups: 19
Fireman Lift & Lunge Kick: 10
1 round of high knees – didn’t count them

Regular Burpee: 9
Star Burpee: 6
Side Burpee: 8
1 Leg Burpee: 4
Running Man – 30
Obliques Twists – 30Floor Vs – 18

YES!!! Us girls would LOVE some added girly workouts for our bums and tums etc… Haha. Thanks so much for having this website. LOVE IT!!!

Oh so it’s really just me !? I used to do lots of crunches and other abs exercises and never had these pain, it just happens with Lisa-Marie’s abs exercises so I thought that maybe they do work on other muscles… I will try to do just a few reps here and there to see if I get used to it (that is, if it’s a matter of muscle adjustment) or if it continues to break my back…
Thanks by the way.

I didn’t get to the pool yesterday, but I did get 100 pushups in.  My 6 year old daughter walked in on me and asked me why i was doing pushups on my birthday, then joined in!  It was pretty awesome.

regular
legs elevated
military
left arm elevated
right arm elevated

i did #5 and 6 this morning
clean-press w/sumo knees: 11
ugi chop (bosu): 23
elevated dip station pushups (chairs): 29
shoulder bag, lunge kick: 10
burpee: 16
star burpee: 13
side burpee: 12
1 leg burpee: 10
running man: 30
cross ugi bicycle (10# weight): 40
leg up/ab split (hate these!): 11

abs workout

pushups:
hands-feet clapping: 20
fwd sliding towel pushup: 20
reptile: 20
w/sb row: 10 ea arm
and i did 20 as a version of Freddy’s “Canadian dips”, but as pushups

see you tomorrow!

Chris

would really appreciate those bums and tums vids you mentioned at the end of the work out please! 

Yeah, just finished watching. Too late for me today, will do them tomorrow :-)

hee hee hee, I’m up to 9 at a time, just regular with legs wide though!

Hey Everybody! Just finished the workout and it was AWESOME! Sides are killin me! haha Here are my scores!

Clean & Press + 2 Sumo Knees: 10
UgiChop: 16
Elevated Dip Station Push ups: 14
Fireman Lift & Lunge Kick: 8

Regular Burpee: 15
Star Burpee: 9
Side Burpee: 7
1 Leg Burpee: 7
Running Man: 29
Ab Twist: 33
V Raises/Leg Raises: 20

Hey, Happy Birthday, BodyRocker Chris!

happy birthday chris!  awesome scores too!

Happy Birthday Chris!!!!!!!

OMG I think I’m dead now!  I set my timer for 21 rounds, did lisa’s, then seans, then abs, then the 10 min We Found Love Workout! – ironically the last workout from Zuzana :( 
so 21 min of torture after scrubbing and waxing floors all day! 
I used my 15 lb “sandbag” for clean & press and the fireman and a 6lb medicine ball for ugi chop and the ugi twists, I do have a dip station now so did elevated pushups on it, plus the swing knee raise and core split, also the knee raises for the we found love as well!
For some unknown reason I kept messing up the ugi chops!

clean & press & 2 sumo knees – 9.5
ugi woodchop – 17
elevated dip station pushup – 14
fireman lift & lunge kick front – 9
burpee – 8
star burpee – 7
side burpee – 6
1 leg burpee – 6
running man crunches – 27
ugi twists – 48 (kept feet on ground, still hard!)
swing knee raise & core split -11

we found love workout – 1 rep dive bomber, 1 rep knee raise 10 min countdown
did 33 sets and every one of those dive bomber was a real one! not all super deep but pretty good! in october I only did 22 sets! wow!  (oh by the way, I just ignored the beeps at this point)

and at the very end – my burpee for erin!

My pay back for  trying  to compete with a twenty something years old gal and acting like a fool. Now, I’m also known as “poppy pant”. Oh yay, I numbered 2 myself.

Thanks for the burpee, but one is enough for the pain I’m in. So, you better do zillions :)

Hi fitmom.  I use two chairs as a dip station, padded with some 3/4″ pipe insulation.  There are lots of really creative sandbags that other bodyrockers use, you just have to do some digging.  I made my first one from an old inner tube, some pea gravel, duct tape and zap straps with some vinyl tubing added for handles.  It may have cost $10, max.

Ha ha….for mine I actually have a Rogue sand bag, but the “bladders” are Norton motorcycle inner tubes cut into three pieces, filled with sand, zip tyed and duct taped…they weigh about 5 lb a piece and I can go up to 32.5 lb for my entire SB weight….add or subtract 5 lb…before that I was using a piece of luggage that I just kind of put weight plates into for swings, but used dumb bells for squats and what not….get creative…you don’t have to spend a lot of $….I used 2 chairs for ages too, then hubby made me a dip station from PVC pipe, but I did eventually buy a real one

We’ve been BRing about the same amount of time, me since July 2011.  I added you to my “follow” list on my DisQus dashboard.  You’re not invisible :) You have great abs by the way, nice profile shot!  Maybe one day I can switch from a head to an abs shot – - I’m getting there :)

Nice Tee…I was so impressed you got in 14 of those elevated push ups, and then took on a bunch of dive bombers? woot!

HAPPY BIRTHDAY, Chris! Impressive scores :)

HAPPY BIRTHDAY, Chris! Impressive scores :)

SO cool :)

HOT triceps!!!! :D

I really wanted to finish all 3 parts, but I lack sleep these days. I haven’t had 1 night of full rest in 3 days now, max. 3 hours/night. I just lie there, rolling around, not feeling tired at all. Frustrating! I know my muscles, metabolism and mind need proper rest and recovery time, so it really bothers me. I’m saving the burpees for tomorrow morning, hoping I will catch up in dream land tonight :)

I made part 1 (5) into a great 12 min. workout and finished with the abs. I used my 15 kilo sandbag and 5 kilo gymball:

1) Clean & Press + 2 Sumo Knees: 13-14-14.
2) Ball Choppers: 30-33-33.
3) Elevated Push-ups (feet on sofa): 25-28-23.
4) Fireman: 17-18-16.

Abs:
1) Running Man: 62
2) Russian Ball Twist (hard!): 40
3) Star Crunch & Butt Lift (no dip.s.): 26

Great little sweat!
Looking forward to tomorrow’s workout. Now: push-ups!!!

Love, Maria

Oooops, I forgot the kics in the Fireman, only did the BW lunges – damn :(

Push-ups:
20 Tricep, Right
20 Tricep, Left
20 Commando
20 Diamond (halfway down)
10 1-leg Pike Press, Right
10 1-leg Pike Press, Left
20 Regular

120 :)

Need leg and butt exercises for women BADLY!!!!!! PLEASE!!!!!!

Please do the girly workouts. i’d really love that to incorporate such exercises into my everyday thing especially between studying and stuff if I need a break I can do those workouts instead of watching TV and especially instead of eating! Please do the girly workout videos!

OOooooooo that ab workout was KILLER!!!!

clean press 9
ugi chop 24
elevated dip 18
shoulder bag lift 11
reg burpee 12
star 9
side 7
1 leg (could not do due to bad knee so went back to reg burpee) 6

great workout! can’t wait to do it.
just a quick question – we are the winners of the t-shirt competition and we do not see our shirt up on the link for all the bodyrock t-shirts? are we missing something? are we still getting a copy of the shirt and free equipment of choice?
sorry for all the questions we had sent an email about all this but never heard back. thanks for your time.
love bodyrock!!  it has changed our life and body for the better!!

I vote yes for girly excersizes Lisa! :)

Hello Lisa and Freddy, Thank you sooo much for making these videos available!! A couple of days ago I was saying to myself that I wished I could find a trainer online who would be really interested in my fitness as opposed to just making money. I’m so happy I found you. Also, Lisa, you are soo funny and make exercising with you so much fun!!! I thought the “rabbit” was funny and I got what you meant! hahaha   Also, I’m interested in the girly exercises please!!! :)  Thanks again guys and I will make a special prayer for you today. Hugs!

i just finished this one again and my scores are pretty much the same.

clean/press-sumo knees: 11
ugi chop (10# weight): 27
elevated press-up: 28
shoulder bag, lunge, kick: 10

burpee: 16
star burpee: 12
side burpee: 11
1 leg burpee: 11

running man: 30
cross ugi bicycle (10# weight): 41
leg lift/ab split (grrr!): 11-11

abs slicer

pushups today:

wall assisted handstand: 10
double clapping: 10 (danger!)
clapping: 20
L arm elevated: 20
R arm elevated: 20
fwd sliding towel: 20

i’ve given up candy for the holidays – no candy, no chocolates, etc. i was going to give up drinking, but i have to spend the entire day today with my in-laws, so you know that’s not gonna happen!  besides, drinking’s FUN!

that’s it that’s all!  no workout tomorrow!!  have a merry christmas bodyrockers!!

chris

We did this one again!  I love the bodyweight/weighted structure because then my boyfriend and I can alternate the two and we don’t need extra equipment!  I did this yesterday, weighted then unweighted and through again for 16 min plus 3 min abs.  Yeah!

clean and press and sumo knees: 11-10
ugi wood chop alt (like last time): 16-15
elevated pu on dip station: 19-15
sb shoulder lunge kick: 10-9
burpee: 12-10
star burpee: 9.5-9
side burpee: 11-10
one leg burpee: 10-10
bicycle: 28
ugi side to side: 35
knee hugs/star crunch alt: 18

I revisited this one today at the gym. Fist, I warmed up with the Fierce workout completed in 10 minutes.
Lisa’s workout
1- Clean and press with 2 sumo knees (10 pounds sandbag) 14
2 Medicine ball (10) chop 36
3 medicne ball push ups 14
4 Shoulder bag lift and lunge 17
Sean’s workout
1 R-burpee 22
2 Star burpee 14
3 Side burpee 13
4 1 leg burpee 11
Bonus abs workout
1 running man abs 33
2 Ugi russian twist 34
3 Abs on the floor 16
Total workout time=30 minutes
Happy New Year to Freddy, Zuzuna, Sean, Jess, Lisa-Marie and Kyla and all Bodyrockers!

Hi,guys i did this workout 1 hour ago,here are my scores:

1part:
clean & press+ 2 sumo knees-10
volleyball chop-21
elevated dip station push ups-20
fireman lift & lunge kick-9

2 part:
regular burpee-12
star burpee-9
side burpee-12
1 leg burpee-8

+ ABS bonus:
running man abs-29
russian twist-23
V-up split-11
+ a healing burpee for Erin

Thank you,Lisa-Marie,Sean,Kylia,Freddy,Zuzka and Jess!
Happy New Year to all bodyrockers! :)

I also have sometimes such painful muscle convulsions,especially on the calfs..In my case they happens for a short time accompanied with a sharp pain.It’s thought that they are related with the shortage of water or some valuable ingridients in the body.Natrium
( in the meet,calcium,potasium and magnesium n the food. can help us to prevent from the cramps.Also,it’s said that the muscles which are not stretched enough after a workout are more likely to get cramps.

Foods rich  in natrium are meat,salt and some sport drinks,such that contain  potassium  are fruits,veggies,sport drinks, magnesium-nuts,bean plants,pumkin and some sport drinks,calcium-cheese,milk,walnuts,bean plants,grain foods.Here vitamin D is also helpful.If the cramps are more serious,if they last more than 10-15 minutes,we should turn to a doctor for an advice.

score:
-9.13.14.10
-11.8.7.7
abs 25.30.21 great workout for abs!!