BodyRock.TV

D – I – E – T – ! – ! – ! ALREADY ! :(

*Edit: First !!! :)

Can’t wait to do it!  Thanks so much guys.  I hope to see some BR scores as well.  It seems like people are posting all kinds of stuff ( some of it not very nice), but nobody posts scores anymore!  Glad to see Sean’s and Lisa-Marie’s – although I can’t even come close, I’m sure.
 

thank you soo much!!!
ready to workout ;)

Is there a reason some people can post right away and others have to wait for the moderator?  I’ve been Bodyrocking for a year and posting for months.
 

Yay!

Yay! Excited to do these. Thank you so much!

I knew you were going to post the new workout as soon as I went to the gym!  I’ll just have to do it tonight :)

Thank you all so much for your dedication and helping everyone get motivated.  You’re all such an inspiration.  I’ve really been slacking lately, but you all have given me the boost I need to get back in shape.

Keep up the good work!

OMG I love Sean’s pink timer and green Christmas hat and he is still masculine! You guys are so much fun. Thank you for your hard work and dedication! I’m so addicted to bodyrock!…and that was my first post ever! 

YEAH! I’ll do this tomorrow at recess at work…Hahaha, I know the collegues will look at me kind of weird, but who cares? Abs exercises are for later though, cause I don’t have all the equipment there…Love you X-Mas hats…So funny!

Lisa and Sean you are doing superb at hosting. If I weren’t injured I would give you both 10  Burpees. DO NOT pay any attention to haters or rude people from Youtube. What matters are the beautiful family that has been built here in the community. I love this place and it is an important part of my life. I am sure that goes for a few others as well.

Lets keep Bodyrocking!

Haha, there is gonna be a lot of comments about Lisa´s bra :) 

For me: another brilliant workout full of hard work and fun. I´m looking forward to give it a try. Thank you.

I like the mix and match routines. Great idea!

Yay the new workout is finally up!  Good morning, everyone!  Really really excited about Christmas, thanks to this countdown.

I don’t like the pictures without the head. Bodyrockers are not just bodies… Are we? 

Hey guys I’m new to the bodyrock community! I was wondering how I’m supposed to get started with the whole regimen. Do I just pick and choose which ever exercise videos I feel like doing? If so, how many times should I repeat it? Thanks everyone. :]

OMG Lisa you are crazy!  I love that you placed your timer on your Elf hat, lol your soooo funny;)
Seriously though what’s with working out in the bra, a little unusual, although your looked very pretty!
Some of these exercises are looking super tough, thanks for all the variations for us lesser strong body rocker’s.  Love the variety of abs Lisa, I find myself wanting to do abs all the time now because their is so much new exercises to try….thanks:)

Sean you are a Monster……one armed push-ups yaoh!  

Oh my God, Lisa, you are so awesome. I look forward to seeing you every time so much :D These speeches you´ve got every time are so FUN and motivating! :D And all that positive energy you´ve got, I could watch you for hours and hours!
I am soo glad you´re bodyrock.tv host.
And by the way, these workouts are super enjoyable. I do more rounds than just one, because I simply love all these new excercises and don´t want to quit :D

Sarah

P.S.: I save this workout for tomorrow and already look forward so much, that I´ve written the table to my excercise log already :D

Don’t forget the healing Burpees for Bodyrocker Erin

Hey guys!

I’m loving the workouts! Question for you… It may have already been addressed, but…
I have thighs… Not massive ones but they are big enough. I’m worries about them bulking up, and not
sliming down with these exercises. My diet is really healthy and I do your workouts cause anything longer I loose interest. Is there a way to prevent bulking in this specific area?

Your words of wisdom are appreciated! If you are able, emailing me bak would be appreciated!

Thanks!

Rachel

Ha ha ha, you guys are HILARIOUS wearing those “pretty” elf hats. Love it!!! Sorry, Sean, but I couldn’t help laughing out loud when you appeared like that :D

Amazing workout!  I can’t wait to go workout and try these :)
Lisa, I am so envious of your body.  Can you make a video explaining what tattoos you have?

Hi guys.. Loved the bonus video.. Nice to putt the squeezes in.. I will not do this one tonight.. Will do this one tomorrow.. I have been doing about 6 workouts last week.. So feel like a break for one evening.. Thanx for the nice workout Lisa, Sean and Freddy.. Will share my scores tomorrow..

Those one arm push ups – that’s incredible how Sean deals with it! I can only do them from my knees (just as Z always did it) and my form just sucks… 

Too bad I’ve been sick last few days… Third day already I can’t do my workouts. Can’t wait to jump into it again…
 
I like how Sean loves Cali, I can see that from the facebook pics as well :) I love people who love animals. For me It’s one of the most important human qualities.

can’t wait to do this one. Luv theses workouts. Who new such a small amount of time could show results!!

I should have waited for an hour longer so I can do this workout. But I was afraid I’ll be lazy or busy later and skip exercising all together. I did an old workout today, tomorrow def I’m doing this one.
Love you guys. 
And Lisa you look awesome :)))xoxo

Fabulous w/o thank you guys and girl. I feel tight all over…AWSOME!

Hahahaha!  I love Lisa’s outfit today- it seems to be a position statement in response to the recent complaints about the sexualization of the website and the host pictures.  Quite frankly, when I get a body like her’s (power of positive thinking, here), I’m going to wear stuff like that too!!!!  (Which is another great reason for working out at home–wouldn’t wear that to the gym!)

jajajaja I loved the nutella whisper jajajajajajajaja Lisa you rock!!!.  My problem is EVERYTHING whispers at me!!! even a cow whispers at me!! :S

Sean: I also came to that conclusion, I can keep my balance if I focus my eyes on some point not too near; it’s near impossible if I keep moving my eyes all around

Lisa-Marie: that hat fits you very well :-) And for some reason I found the last squeezing exercises very sexy :-p

Oh I forgot to mention that the title picture is amazing and yesterday you made me order an ugi ball (I thought I’ll survive without it, but.. eh.. no.)

I totally agree!!! she is so awsome!!! a true motivator!!! or as i say BODYROCKERVATOR!!!!!!! lol… i already did my workout today which was christmas workout 5-6 with 4 mins of skipping as a bonus!!!

will defo do this one tomoro!!!

Holy crap Sean! One arm push-ups?? I know it’s lame but even though I’ve been bodyrocking for over a year I still can’t even do ONE from my knees! It’s something I want to be able to accomplish this year. Lisa-Marie I love the hat, you look like an adorable little pixie. Thos butt exercises are going to kill me I know it. I tried them a little after watching the video and GEEZ WOMAN!! I can’t wait to put myself through this one loater on today.

Thanks for the amazing and challenging workouts. I really liked the way Lisa and Sean explained the exercises very clearly and detailed today.  It seems like everything’s coming together!

The idea of mixing and matching exercises is really good too Freddy.  It’s kind of teaching people to be more independent with THEIR workouts instead of depending on you guys for every little thing.  The mixing and matching plus variations makes things really individual, so people really can work at their own level. 

I like them without the heads. It makes for a good focal point.

I must be confused.?.?.? – So a BodyRock workout after you warm up for 15mins is only 4 minutes long?  Or are you saying that is one round and if so how many rounds do you do for a complete workout?

I couldn’t agree more :D

You’re the boss!!!! Mix up the 4 min. parts just the way you want. Example: I often take the 1. (weight) part and do it 3 times, so it becomes a 12 min. workout: 12 x 10/50 sec. Then I do the bodyweight part (4 min.) and abs at the end. Do as you like ;)
Love, Maria

OOOOuuuuhhh, those 3 butt minutes were KILLER :)

I used to worry about this. Now I’ve noticed that whenever I go through phases of working out hard, my quad muscles pop out, but my short-shorts start to feel looser around my thighs really quickly. 

Basically, don’t worry about it – you really need to be eating a pretty specific diet before you start looking like Arnie.

I squeezed so damn hard I had to stop a few times during the last minute – and I thought my bum was pretty damn fit and tight already! THANK YOU, Lisa Marie ;) I will give you a bum-update tomorrow!!!
Love, Maria

Amazing Workout! I did everything but the weighted workout I had to modify since I don’t have a ball with me and I used a 20lb dumbbell with handles as my sandbag.
weighted workout
- Reptile + One Leg Push Up’s: 10- Clean + 3x Squat Jump : 12- Alternating Forward/Backward Lunge and Twist: 8- High Knees without jump rope: 143Bodyweight Workout - One Leg Squat Left Jump: 11- One Leg Squat Right Jump: 11- Push Ups: 11- Push Ups: 10- Half Burpee With Rocket Launcher Squat Jump Tucks: 12-Commando Push Up: 14

GRACIASSS POR LAS EXPLICACIONES Y SOBRE TODO POR MOSTRAR LAS ALTERNATIVAS A LOS QUE RECIEN COMENZAMOS Y TODAS LAS VARIANTESS, YA QUE MUCHOS NO TENEMOS LAS SUERTE DE PODER CONSEGUIR LOS ELEMENTOS PARA TRABAJAR LOS EJERCICIOS…EXITOS Y FELICES FIESTAS

I agree.  I absolutely love how blunt and motivating they are.  I can’t stop watching Lisa.  She’s so great and definitely inspires me to keep pushing myself.  Keep giving us your tips, Lisa!  Every bit helps us become better.

I like the mix and match thing too – I’ve always taken the bodyrock workouts and mixed them up to suit me more. Also, are you an Aussie Bodyrocker? If so, me too!

I love Freddy checking Sean on the “ladies bum” comment. So funny, who doesn’t want a firm bum, yeah?

I modified the one handed push ups because I still can’t do them as requisite as Sean does. Instead of getting off my one leg, I just dropped down and did one-legged staggered hands push ups, then popped back up for the one-legged squats. It was still challenging.

Lisa’s one-legged ball push ups gave me trouble. I kept slipping off the ball when I changed feet. I ended up taking extra time to perform these because I wasted a lot catching my balance but I still wanted to do them.

Thanks for these great moves!

I also wondered about that… bit annoying

I am SO glad that i found this site today, it has given me the motivation to start working out again. I busted my butt all summer to lose 25lbs in less than 3 months. And i did it! Unfortunately gaining all but 8lbs back due to holiday treating!! I started today with the 4minute workout and nearly died, okay i lasted 2.5 minutes and whined the rest of the way while my 2yr old was worried! Thanks again, and hopefully i will be posting a before/after by February! (my birthday!)

OMG!!! I have to learn how to jump rope again. How embarrassing! I just bought a jump rope, and I can’t do high knees with it!

I love seeing Cali!  too cute, but Sean, don’t squish her!  ha ha!  I like how Freddy reacted!  She looked at you so cutely Sean when you were writing your scores!

I also liked the Elf hats, and Lisa’s pretty bra!  and was Sean actually wearing sweats! cool!

Workouts look hard today!  Will be doing tomorrow as I still have 5 & 6 to do today!

That’s OK, you’re in a big club!  ha ha!  I have whip marks to prove it!  badge of honour!  lol

I am seriously confused.  How are you counting reps on the body weight workout if you are counting 3 squats, then 3 push ups and so on?  You say you did 9 reps total so you did 3 rounds of each exercise?  Why even time it then?  
I must be a total moron because I cannot figure this one out.  

I need help!!! I don’t have sound on my computer at work and all I know is that I have to do 4 x 50/10 for all the exercices, but Sean has 6 so it doesn’t make sense… Can somebody tell me how Sean’s part works?? Thank you so much!!!!

Is it just me or is anybody else confused with how they are lumping the workouts together instead of having seperate posts for each workout? I know it is probably a lot of work to set up the posts, but I can’t understand how to do the worokouts,

I love the workouts but really.. working out in a bra? I dunno I think this is becoming a little much. Too bad 

Me either!!!!!!!!!!!!!!!!!!!!

I would say they made a mistake and set the timer for 6 rounds @50/10, hope that helps

Thanks for the reminder!!

I don’t mind the ‘headless horsemen’ thing. It allows one to imagine her body looking that way.

Just finished this half an hour ago!  I love love love love!  Going down as one of my all-time favorites :)  

2 rounds of I Like How It Feels Workout + 20-second Rest + Paradise Butt & Thighs Challenge = Giddy + Happy + Sweaty!  

And I am seeing results!  Thanks for the motivation, fellow BodyRockers!

I’m loving this workouts, I’ll do them tomorrow!!!

I really love this website and have followed it done the workouts for 2 years, but I am getting really dissapointed with the outfits. Why cant you guys do these awesome workouts without all the sexual stuff. To be honest, if it keeps going on I dont think I will come on the website anymore…getting to be a bit much for me.

I’m pretty cool with the provocative element Bodyrock has always had but it seems very out of place to be working out in a traditional bra, not designed for sports. It makes for really awkward viewing.

They are mix and match.  You can do one 4-min workout, 3 rounds of one 4-min workout, 1 round of each 4-min workout.  However you want, that’s how you do  it.  I’d definitely do at least 3 round to get the best results…and do the ab workout every other day. 

Lisa said it’s 10 sec work 50 sec rest for the Squeeze portion. Did she mean the other way around for 3 rounds? In other words, 50 sec work, 10 sec rest? Can anyone clarify? Thanks. I love these short workouts.

FACEBOOK QUESTION!!!!!

I don’t have a facebook page.  Am I missing anything with BR by not having one or is all the information mostly covered here??

This wo looks like it has some challenging exercises, look forward to doing it tomorrow.
Today I did a time challenge to change things up a bit.

50 r of each
Clean & Press 2 sumo high knees 
ugi chop
Fireman lift w lunge kick
starburst burpee (no pu) killer!!
mimi sq (thought of z the whole time)
knee raises (25) and Abs splits (25)

time 26:01

10/30 r 12

rocket launchers 32,28,32
one arm push up ( laying on side) 15,14,14,
dive bombers 4,3.5,4
plank leg lifts 17,15,15 (hold on the 10seconds)

It was fun to mix and match!  Happy Holy Days.  God Bless you and yours Michelle

Yes, I also think she ment 50 work and 10 rest. Otherwise it doesn´t make much sense ;)

I think it´s just a smart answer for all the comments here :)

Hellow everyone this is bodyrocker, who got the left shoulder surgery done on Dec,9. I would like to keep on doing the workouts, but without the arms. help me hear to keep myself active and energize. Excercises without the shoulder involvement. Thank you for your support. sorry for spelling this is a one hand typing

Those squeezes were tough. Great workout though! Thanks guys it definatly got me out of my “icky” mood. There’s treats all over the house, so hard to resist! And I just quit smoking so all I want to do is munch on sweets :( !!! Staying strong through Christmas though!

yes – spotting… imperative to dancers/dancing (but not down – straight ahead eye level) – that and focusing on the breath flowing in through the entire body and fully exhaling out too (chest up)!  instead of focusing on the balance (which never seems to work for me) focus on balanced energy pulling you up towards the sky and down through the floor.  this puts attention on your power and strength!  please try this sean and let me/us know your feedback :)

Ha!  Never mind.  Obviously.

I love these 4 minute Tabata-type workouts. They are great to do in between house chores like waiting for your laundry, etc. I got 3 in today (no scores – just making sure I get in the workouts) plus the 2 bonuses for abs & butt. I love the squeezes, I’ve been doing them for many years and they help keep my cheeks gravity-defying…:)

Freddy, this is kind of off-topic, but I miss the workout schedule on the upper right hand corner of the site. I always checked it on the days when you guys hadn’t posted a new workout yet. I know I can go through the archives and pick any workout myself, but I thought the schedule was a neat little feature. Plus, seeing the schedule always motivated me! :-)

I agree. Although I am new to BodyRocking. I don’t get the rep counting? Sean is it 50 secs you go thru each side and the squat jumps and then other 4 mins the other two exercises? Help!

oh my god! i lacked bodyrocking for quite some time now and i totally forgot how intense these workouts are!dont get me wrong i love them and truly believe in what you can get out of these workouts but my motivation is totally lacking… any advice on how to get really motivated to stick with these workouts? because that’s my problem persistence

I like Lisa Marie as a trainer and she is a beautiful, strong woman – why do you have to diminish her athleticism by having her workout in lingerie? 

Woot! I got my groove back!

I loved this workout so much, I did 3 rounds of workout nr two and 2 rounds of nr. three, and finished with the girly exercises. 

1- One leg press elevated ball push ups: 10, 9, 9

2- Press & clean + 3 squat jumps (8kg): 6, 5, 5

3- Forward and backward lunge + twist: 8, 7, 6

4- High knees with jump rope: 115, 120, 110

1- Ugi chop on swiss ball: 19, 16

2- Dip Station auwtsy obliques: 22, 17

3- Extended abs off the swiss ball: 10 (tipped over), 16

Girlies: 33, 39, 34

Don’t worry if you don’t have a Facebook page. Really everything is shared on this page. The only thing you’re missing out on are some motivational quotes, a few pics and sometimes Jess posts her own diet/workout-plans. 

Its fun to join in on FB, but really the true info and community is right here. <3

Yup. prolly a slip up. Its 50 sec workout, 10 sec rest. :)

OK Thanks, I was wondering how can these trainers stay in such great shape if they are only working out for 4 minutes.

Thanks :) I think we have actually toned things down quite a bit from the early days but whatever – this is BodyRock, not your grandmothers workout :)

The schedule is being completely redesigned with added functionality so it will be much easier to follow. It will be back up in 2012 :)

I just found 2 opened bags of chips in my house. Its gonna take a LOT of will power not to munch on them, but at least I’ll have done 2 workouts today! Gosh, I just love swimming. And my bodyrock! I love these mix and match/ choose your own bodyrock to do today! workouts! They are so awesome!

One of the things I have always loved about this site is that you never shy away from Zuzana’s sex appeal (and now, of course, the other trainers featured here).  I disagree with people who say that it diminishes a woman’s athleticism to be seen as sexy.  Why should women have to choose between being sexy or being taken seriously as an athlete??  I think that is a ridiculous notion!  Part of the reason you work out is to become sexier, right?  So what is wrong with featuring the sexy body of someone who has put in all that time and effort to look that way?  

Wear whatever you want to when you workout and stay sexy, bodyrockers!!  :-)

Lisa i love your muscles!!!! you have amazing abs/arms/ everything lol, good job :)

Why are some bodyrockers so nitpicky? Stop complaining, Just let it be and do your workout.

Thanks for keeping bodyrock BODYROCK and not letting some whiny people change what makes you guys unique and special. I honestly love how you guys flaunt the body your worked hard for– and I absolutely love the sense of humor.

Seriously people, stop complaining and enjoy this site. They’re not here to please you.

Thanks Kirry for the info.

Mmghia, if you just click on the links they have posted for the different facebook pages, you can go and see everything without having facebook, but you can’t interact

Right on Lisa-Marie, love the bra and the fact that some ppl need to realize that this is a bodyrock.tv workout not a senior’s workout site.  Rock on!!!  These workouts with both Sean and Lisa Marie are amazing.  Thank you so very very much for the hard work and editing that goes into these!!!!!  You all are seriously the best, lets all buy them a cup of coffee and support them <3<3<3<3<3

Am I the only girl on here that can not do one-arm push-ups yet?  I try and fall right on my face!  I can lower down, but not back up!  Any tips on how to get better at these?

here you go, that’s exactly what you will like at the moment.
 
 
http://www.bodyrock.tv/2011/09/16/hands-free-workout/

Freddy…..don’t need to tone things down at all…..you are doing FANTASTIC with BODYROCK’s image….because deep deep down, i think everybody WISHES they could look and dress sexy like that……..that is part of what motivates us…..to HOPEFULLY one day look like that……SO glad that you don’t put out grandmother’s workout…..because there is alot of that already out there…and personally it doesn’t do anything.  Love Lisa-Marie and Zuzana!  Great work Freddy!!!!

First of all there are 100′s of images of Z that were just body shots – it depends on the day, the video and the inspiration. You guys are acting like this is all new when really we have been rolling like this from day 1.

This is ridiculous – have you seen any fitness magazines lately?

I’m being run into the ground at work right now…….so damn tired…..didn’t even have time to eat all day….will try this one in the am…by the way, instead of the drunk turkey Sean, this time you look like a drunk crane….LOL…I’m sure Freddy is kickin’ himself for not coming up with that one

where is Z? just wondering :)

I have been a long time follower – almost from the start. I love Zuzana and what she brought to the site, but what I have been seeing lately here has made me want to speak out. 
First for everyone who is moaning about the sexualized images – the images over the last few months have been 100% inline with what has always been on this site. There are 100′s of “sexualized” images of Zuzana on here that are way more out there than anything I have seen recently. Honestly what is the difference between Lisa wearing a bra and Z wearing a skimpy sports bra or Bikini top? Where was the outrage then? On another note I watched with great sadness as Freddy & Z decided to go their separate ways. I have also seen how many people have come down against the new hosts and the direction of the site (which incidentally seems to be the same direction just with new hosts). Has anyone actually watched the videos where Z said that she has not been pushed out and that she wanted to take a change of direction and concentrate on recipes etc? She was very clear that it was her decision and idea to stop leading the workouts. It seems to me from looking from the outside in that the only reason this site has continued to not only bring new workouts (and also more workouts than I have ever noticed before) is that the new hosts and the team who are still working on the site and giving their time to keep this alive have stepped up and kept going. Personally I would like to thank each of the new hosts for putting in their time and effort in the face of all the negativity – and as someone who works in media and understands how much time and effort goes into the process of creating video content – I think we all owe Freddy some thanks for the massive effort and late nights I know that he has to put in to bring these videos to us as often as they are uploaded. 

Just out of interest – where are all these great recipes and videos we were promised? No one bitches and complains about this tho – it’s all directed at the people who seem to be the only active members of the team who keep this going for all of us. You guys have my thanks.

http://www.bodyrock.tv/2011/09/16/hands-free-workout/

I think everyone is analyzing the pics way too much.  So what if someone doesn’t like the picture.  Either do the workouts and support bodyrock… or don’t.  I appreciate the workouts and all the tips and recipes on the website.  Personally, I think that if the website is free and we get to benefit from all the great workouts then we don’t have a right to even make a negative comment on how bodyrock is run.  Who cares people!  Be thankful and just workout!!!

Lisa, I just wanted you to know that i’m a trainer at a gym and was having a lull in energy in my own workout today, so I tried your “woosh!” my co-workers laughed at me but it totally worked :). Ps. I also sometimes yell an energetic word or two for workout lulls. Mine is “Chuck Norris!” lol :)

Sorry Freddy that the community turned into bunch of complaining whiners, but I hope it is temporary.
Can we please keep Lisa for good? I love everything about her!

i agree, recently i kept buying all the workout bras the look good feel good whenever i see myself on the mirror. I wouldn’t weat that to the gym too!!

All true, especially your last paragraph, I was thinking the same!!

U said it all in a nutshell mbc3. Yes bodyrock considers us and includes us in so many aspects..The founders and team are so giving towards us, but it doesn’t give us the right to be boss over everything!!! So, yes, be thankful and workout because it IS free and INVALUABLE. Also, yes we all miss Zu, but stop complaining! We will know more when they decide to let us know more, just as they have always done… Please, we are all human, and not perfect! Let’s keep it moving!!!! Live Bodyrock!!!! :)

Me three!!!! Love your comment whatdoyouthinkabout that! 

Thanks Freddy! See Bodyrockers… the team is always up to something to continue making bodyrock even more efficient! Love you guys! Thanks a million :)

then don’t watch it at work…

My goal is in february too! :o)

they said you should choose from all the 4min workouts that have been posted so far and do about 3 or 4 of them each day, mixing them up any way you want. personally I do the two 4min exercises plus the abs workout when they are posted and go to older workouts when there isn’t a new workout!

Possible motivators:
1.  You will be doing something good for your body & mind, which may directly make you feel better.  Indirectly, others may benefit from that…which may in turn benefit you.  
2.  This sort of exercise can whip you into shape quickly & make you better at all other physical activities you participate in.
3.  An old billboard I saw: “No one ever says, ‘I wish I didn’t go to the gym today.’ ”  It’s hard to argue that these workouts take too much time…& you don’t have to go to the gym!
4.  Pick a small goal, & once you reach that, pick a new one.  An easy way to do that is to try to beat your old reps, or give yourself a challenge.  
5.  Who doesn’t want to have fun?  These workouts are fun…for me anyway!
6.  Make this website your homepage.

when will we get the revamped site with member profiles?

I think the picture of Lisa at the top is awesome, very artistic.  love the flannel shirt with it, its like she’s taking off a boyfriends shirt!  great!  I didn’t need to see her head to know exactly who it was!  good grief! 

as for the sexuality, yes they obviously have toned it down as some of the first bodyrock.tv videos on youtube, you have to sign in and say you’re over 18 to watch them!  hee hee!

and lisa’s bra today, while not a sports bra is actually covering up more than the lululemon sports bra from the last workout! and it was so pretty, it even makes me want one,  and a bra is absolutely the last thing I ever want to buy!  Yes, she does jiggle a little but hey, don’t we all?  means there all natural!  (god some of us could probably knock ourselves out! lol )

I think more people should be watching the workout and doing it!  At least that is what my 17 year old son said when I was talking about these ridiculous postings!

PS though I am glad that is his hand freddy!  hee hee hee!

this was a reply to rachel rettig

apparantly lots of people! sad isn’t it!

freddy – why do my replies keep jumping up to the top?

I laughed for about 5min about your cow whispering to you!  ha ha!  carolina!

Hi Tee, 

There seems to be a problem with Diqus not Bodyrock itself. 

–Chris

Hi Freddy,

I assume the profiles and such are also to be launched in 2012 as well.

–Chris

hi chris_L! I was wondering, other people seem to reply OK? but 1/2 of mine seem to go elsewhere. so making sure I put people’s names in the post! ha ha!

Just wanted to let the pushup challengers know I managed 5 sets of 9 reps today – total 45, getting there!

-plus in my workout today there was 14 elevated pushups, plus 27 with the burpees and 33 dive bombers!  wow! dying!

Hi Freddy, 

You clearly didn’t know my Grandma!  Non of these “issues” people seem to have with Bodyrock would have been that big of a deal for my Grandma Dot!

Lisa-Marie looks great in the bra and it doesn’t matter what she wears as long as it’s comfortable.  Now the hat Sean is wearing that is different.  It’s pure ugly!  :-)

Merry Christmas and a happy New Year to you and your all you nutty Bodyrockers! :-)

–Chris

wooho, great workout, guys! :) lisa – i really really love your energy :) and your scores are just fantastic!!!

my scores:
Part I (Lisa´s workout), 4 round, 10/50
1. One leg press elevated ball push up: 9
2. Clean w/SB 11kg + 3Squat Jumps: 5
3. Alternating forward/backward lunge+twist w/SB 11kg: 6
4. High Knees w/JR: 121
Total: 4min

Part II (Sean´s workout), 6 rounds, 10/50:
1. One leg Squat left jump: 26
2. One leg Squat right jump: 23
3. One arm press up (I can´t one arm push ups yet, so I did press ups) – R: 10
4. One arm press up – L: 11
5. Half burpee w/rocket launes squat jump tucks: 6
6. commando push ups: 10
Total: 6min

+ bonus, 3 rounds, 10/50:
1. Extended Abs off of the ball (bruuutal): 10
2. Chop ball: 20
3. Dip station oblique combo: 10

+ 3 min of the Squeezes-Exercises – I love these exercises :)) thank you lisa!!!!

+ Burpee for Erin <3

Nice day, bodyrockers and keep on BODYROCKIN´!!!!! :))))

hi tee_w! Sometimes I have the same problem :) haha :) I just wondering too!! nice day :)

hi tee_w! Sometimes I have the same problem :) haha :) I just wondering too!! nice day :)

hi tee_w! Sometimes I have the same problem :) haha :) I just wondering too!! nice day :)

Yeah…THIS IS BODYROCK, not grandma´s workout!!! :)) love this one, freddy! So true!!!
thank you so much for BR!!! <3
love you guys!!!

I am wondering how to set the timer for Sean’s workout..? 

Whatdoyouthinkaboutthat got all my words. I was wondering about the recipes part as well. It’s been veryv ery empty lately and come on guys its christmas. Instead of complaining about something totally unnecessary post some christmas recipes and healthy versions! Ill be doing that myself later on so. I know it must be tough for Freddy, Sean and Lisa to administer something else rather than the workouts cause they have been really busy with that but we could use some more diet guidance I guess. I hope they come soon after the holidays so we can start the new year improving even more our diet choices =] Big thankx to the hosts and their incredible job. I really hope is not the end of Zuzana in the site though. Where are the recipes she promised? lol I hope Kyla comes back as well. Anyways, great job you guys and thanks for bringing this great oportunity of working out at home and all the guidance and motivation that comes with it.

Tee, You’re knocking them out!! Awesome!!

I think it’s always great to hear that a newcomer is enjoying Bodyrock as much as us “old timers”. Glad to hear you are with us on the positive attitude towards this site. Welcome!

Ummmm COMPLETELY off topic to the whole sexuality discussion going on but I was wondering was the title of the workout inspired by Coldplay’s Paradise song? Just wondering because I’ve had that song stuck in my head the entire week :-). Just thought you guys could use a pleasant distraction hehe. 

Completely understandable :) Enjoy it!!!!

Did this in the morning and LOVE IT ! ;) 

my scores:Part I (Lisa´s workout), 4 round, 10/501. One leg press elevated ball push up: 10 2. Clean w/SB 11kg + 3Squat Jumps: 6 3. Alternating forward/backward lunge+twist w/SB 11kg: 8 4. High Knees: 75 Part II (Sean´s workout), 6 rounds, 10/50:1. One leg Squat left jump: 21 2. One leg Squat right jump: 21 3. One arm press up (I did press ups) – R: 18 4. One arm press up – L: 18 5. Half burpee w/rocket launes squat jump tucks: 6 6. commando push ups: 14 + bonus, 3 rounds, 10/50: 1. Extended Abs off of the ball (bruuutal): 17 2. Chop ball: 19 3. Dip station oblique combo: 20 + Squeezes-Exercises 
IN & OUT SQUEEZE: 55 KNEES TOGETHER SQUEEZE: 58 STRAIGHT SQUEEZES: 64 

Oh my word….everyone lighten up is Christmas – goodwill to all men (and women) and all that!!  Anyway – here’s my SCORES….please lets have some more scores!!!!  

- 1 Leg Press & Elev Ball Push: 9
- Clean & 3 Jump Squat (12k): 9
- 12k Alt For/Back Lunge and Twist: 13
- High Knee Skipping: 142
- 1 Leg Squat/Sliding Push Combo: 4.5
- 1 Leg Squat/Sliding Push Combo: 4
- Half Burpee Rocket Launcher/Jump Squat/ Jump Tuck: 6
- Commando Push: 12
- Ball Leg Raise: 15
- Ugi Ball Twisty Thingy: 24 (with one very abrupt ‘dismount’;)))
- Knee Raise & Twists: 9

Thank you.  Sx

Alana do not munch! Throw them far far away! ;)

Short but awesome WO. Here are my scores.

- One Leg Press Elevated Ball Push Up’s:   6( very hard)
- Clean + 3x Squat Jump : 4.5
- Alternating Forward/Backward Lunge and Twist: 7
- High Knees Skipping:138

- One Leg Squat Left Jump with  3 arm push up: 3
- One Leg Squat Right Jump with 3 arm push up: 3
- Half Burpee With Rocket Launcher Squat Jump Tucks: 4
_Commando push up    8

Ab bonus
1. 15 (did leg raise and butt lift)
2. 14
3.9

Finished with 4 Min high knee skipping..

Short but awesome WO. Here are my scores.

- One Leg Press Elevated Ball Push Up’s:   6( very hard)
- Clean + 3x Squat Jump : 4.5
- Alternating Forward/Backward Lunge and Twist: 7
- High Knees Skipping:138

- One Leg Squat Left Jump with  3 arm push up: 3
- One Leg Squat Right Jump with 3 arm push up: 3
- Half Burpee With Rocket Launcher Squat Jump Tucks: 4
_Commando push up    8

Ab bonus
1. 15 (did leg raise and butt lift)
2. 14
3.9

Finished with 4 Min high knee skipping..

These felt awkward for me to get into today, but did it… I didn’t feel my best, so thanks for your comments on not getting discouraged, Sean!

Seans Body Weight workout – did this all wrong, ack! Had set my timer for 6rnds/10×50
1-leg squat jumps (L) 20
1-leg squat jumps (R) 14
1-arm PUs (L) 14 (knees wide on floor)
1-arm PUs (R) 16
Burpee/Missle Combo – 3.5
Commando  PUs – 13

Lisa’s Weighted workout
1-leg tuck & lift combo 7 (on the floor - cd not manage on the ugi!)
SB & Jump Squats combo 4
Alt fwd/bkwd lunge w/twist 8.5
High Knees 126

Paradise Abs,Butt&Thighs
(Floor) – straight leg reverse curls  19
(Floor) -Ugi cross crunches  18
Dip Station Combo – 10

Butt Squeezes
#1 – 58
#2 – 58
#3 – 69

Because I felt kind of out of sorts through the Lisa/Sean workouts I did one 4-minute round of Get it On Hot Stuff to make me feel better and then onto my 100 PushUps :)

20 regular stance PUs
20 regular with a cross-kick & foot slap PUs
20 plank jax PUs
20 dynamo PUs
20 sets of Double Dandys – - my new combo :) Do two elevated PUs on the dip station using a chair, then ease legs down and do two knee raises – manuever legs back to chair and repeat.  (So this actually equaled 40 PUs/40 knee raises)

Have a great day everybody :)  Thanks Lisa, Sean & Freddy!  These workouts are fun, hard, and inspiring.  You guys are extremely appreciated!!!  Love Bonnie

These felt awkward for me to get into today, but did it… I didn’t feel my best, so thanks for your comments on not getting discouraged, Sean!

Seans Body Weight workout – did this all wrong, ack! Had set my timer for 6rnds/10×50
1-leg squat jumps (L) 20
1-leg squat jumps (R) 14
1-arm PUs (L) 14 (knees wide on floor)
1-arm PUs (R) 16
Burpee/Missle Combo – 3.5
Commando  PUs – 13

Lisa’s Weighted workout
1-leg tuck & lift combo 7 (on the floor - cd not manage on the ugi!)
SB & Jump Squats combo 4
Alt fwd/bkwd lunge w/twist 8.5
High Knees 126

Paradise Abs,Butt&Thighs
(Floor) – straight leg reverse curls  19
(Floor) -Ugi cross crunches  18
Dip Station Combo – 10

Butt Squeezes
#1 – 58
#2 – 58
#3 – 69

Because I felt kind of out of sorts through the Lisa/Sean workouts I did one 4-minute round of Get it On Hot Stuff to make me feel better and then onto my 100 PushUps :)

20 regular stance PUs
20 regular with a cross-kick & foot slap PUs
20 plank jax PUs
20 dynamo PUs
20 sets of Double Dandys – - my new combo :) Do two elevated PUs on the dip station using a chair, then ease legs down and do two knee raises – manuever legs back to chair and repeat.  (So this actually equaled 40 PUs/40 knee raises)

Have a great day everybody :)  Thanks Lisa, Sean & Freddy!  These workouts are fun, hard, and inspiring.  You guys are extremely appreciated!!!  Love Bonnie

i did 2 rounds of each = 16 min:
one leg jump and one arm push up: 3,3.5
same on right side: 3,3
half burpee & rocket :4, 5.5
half commando: 9,10
one leg elevated press: 6,7
clean and 3 squat jumps: 4,5
forward backward and twist: 10,7
skipping: 92,92
at last i was sweating… :)
thank you

i did 2 rounds of each = 16 min:
one leg jump and one arm push up: 3,3.5
same on right side: 3,3
half burpee & rocket :4, 5.5
half commando: 9,10
one leg elevated press: 6,7
clean and 3 squat jumps: 4,5
forward backward and twist: 10,7
skipping: 92,92
at last i was sweating… :)
thank you

Thanks again for a great workout ! Had my proteinshake afterwards but was still hungry ( for chocolate actually ) and i ate 1 small chocolate cookie…soooooo stupid…i know…who else did something stupid like that today  ????

Thanks again for a great workout ! Had my proteinshake afterwards but was still hungry ( for chocolate actually ) and i ate 1 small chocolate cookie…soooooo stupid…i know…who else did something stupid like that today  ????

I love this new format, I have been doing an extended workout using one of the short work outs each day. Great idea guys! The way Freddy picks on Sean on cam is too funny, Sean puts up with it well! Will post my scores as soon as I am done…

I did something like this… but hey! No big deal, I still haven’t done my workout for today and I’ll push really hard and when the rest of the cookies in my kitchen see how strong I am they will get scared and won’t want me to eat them :)
You just have to think like a chocolate cookie somethimes ;)

Thank youuuuuuuuuuuuuuuuuuuuuu!

It’s one cookie. It’s not a big deal. It’s the holidays–you can live it up a little. ;) Clean up the eating in the new year–you’re already Body Rocking, now, so half the battle is already done. :)

Awesome work outs.
Question…has anyone else noticed a point in training where you felt like a certain target area (for me right now upper body strength) has struggled to keep up?  I’ve been training anywhere from 4-7 days a week with BR and last few months I feel like my upper body strength has just tanked.  I have the dip station, 8 pound ugi and have been using a backpack with 20 pounds worth of weights in it, but even the body weight only push ups have been more difficult?!

The obvious answer seems to be to focus on upper body more, maybe add some more upper body sets each work out, but just curious if anyone else has hit that ‘wall’ and how did you improve?

thank you so much for this post!!!

Well,

This is definitely NOT my time…after 2 weeks of resting my whole body from the hiking adventure and my bad knee injury, one morning while drinking my coffee I just stretched my arms over my head,you know,in the morning..yawning and stuff,and I just felt this horrible pain in my back, I almost stayed like that…so this is my third week of just laying down in pain and I AM GOING CRAZY!!!!!!!!!!!!!
I really don’t know how it happened, but it seems to me this is not my time…
So I didn’t start to workout,it will have to wait…
going crazy, I am…(as Joda would say)..

kisses to you all

Hmmm, can’t say I’m bonding with the new work outs….combo moves aren’t easy when you’re half asleep…oh well, I’m sure I screwed up doing most of them, but I did get it done.  Still being careful with my lower back.  Used 22.5 lb in my SB.  Not sure on some of my rep numbers…was too busy counting the reps of each move….

Sean’s
1/ one leg squat/regular PU combo left 4 sets plus 2 squats
2/   “           “             “            “    right 4 sets plus 1 squat
3/ brain cramp combo……I think I did 5 sets??????
4/ push up thing…screwed this one up I’m sure 10

Lisa-Marie’s
1/ reptile PU feet on bosu ball…forgot to do the leg raise I just noticed…22
2/ clean/press/jump/hop/squat/confuse 6 1/2 sets I think
3/ SB lunge twist 9, I counted 1 rep each time I changed legs
4/ HKS 141

Abs
1/ on floor leg drop w/hip thrust 29
2/ on floor, no weight, cross/twist crunch 21
3/ dip station knees 10 I counted 1 front 2 side as one rep

Butt, just did, didn’t count.

my push ups today, sets of 20
feet on chair dip station PU
1 leg cross under or grasshopper
dive bombers
left leg in air
right leg in air

Did you even read her comment???

Ah, I miss the very first word of your comment, being the “yes!”
… Makes your entire comment very different! Sorry about that

That’s great Tee !!!!!  Keep it up and keep posting your improvements….maybe you can inspire others to move outside of their comfort zone as Sean would say…

I was confused too, there’s a lot going on :)  

Ok I really pushed myself but my scores are so “low” :P 

- One Leg Squat Left Jump: 2.5- One Leg Squat Right Jump: 3- One Arm Push Up Right: 2.5- One Arm Push Up Left: 3- Half Burpee With Rocket Launcher Squat Jump Tucks: 2 !!! (seriously!)-Commando Pushup : 4

Poor 1lvana!  I hope you feel better.  Rest up – something similar happened to me about a week ago and I was pretty OK the next day :)  But I could hardly pour myself a cup of coffee, it was horrible.

It means you can combine any of the 4 minute Christmas routines (or any on the site) to “customize” your own routine.
Or you can double, triple, or quadruple on the 4 minute routine.
I have never done just a short 7 minute or 12 minute workout.
I do 2 different routines or make one longer.
I NEED 30 minutes.

The 3 minute ab workouts are especially fun to mix because you can just take 1 or 2 moves from each ab bonus and create a 12 minute crazy ab routine!

It means you can combine any of the 4 minute Christmas routines (or any on the site) to “customize” your own routine.
Or you can double, triple, or quadruple on the 4 minute routine.
I have never done just a short 7 minute or 12 minute workout.
I do 2 different routines or make one longer.
I NEED 30 minutes.

The 3 minute ab workouts are especially fun to mix because you can just take 1 or 2 moves from each ab bonus and create a 12 minute crazy ab routine!

So Did I :)

Wow…I just found this site and I did a 7 minute workout last night, and I AM SORE!  I would not have thought 7 minutes could be so intense!  I can see this getting addictive.  Thanks so much for the amazing content – what an incredible resource this website is.

thx for all the hard work you guys do. It truly is amazing. When I was injured for 3 months BodyRock.tv kept me in shape and changed my life of diet and exercise forever. When I was finally better and with only a weeks worth of training, I was able to come back and run 14 miles. This site is just what I needed to not lose my cardio and build my strength up. Now I tell all my friends about BodyRock and the awesome nutrition tips offered FOR FREE on the site. Thank you all so much,

Justine Peterson

Happy Holidays :]

For me that is my classic sign of over training, if I am getting weaker than before. I stop working out that body part for awhile, (2 to 5 days depending on how badly I’ve over worked it) and I am usually stronger after that. For instance, doing 30 pushups a day, every day, the 2nd and 3rd day I was weaker than the first day, could not do them well. Waited a few days, boom, knocked them out easily, felt like a different body. :)

I did all of the workout Lisa did and the first 2 (4) of the one leg squats and one arm push ups Then I did abs! Love the squeezes…been doing those for a while so I didn’t get as sore as most people would.  (I could still walk just fine) I did 25 one leg jump squats each leg and 20 one arm push ups each arm. I did a lot better than I though I would do! Really enjoying these workouts! Keep up the great work Sean and Lisa! You are my inspirations every day! 

I feel pressed for time as Christmas nears so I only had time for one round straight thru and my strength and power seems to be diminishing a little.  Love the holidays but can’t wait to get back into my focused Bodyrock routine wth some weight training after the New Years.

Sean’s Bodyweight workout
6/6/6/9
Lisa’s Weighted (30lbs)
14/8/6/120
Abs
20 for all!
Those squeezes were torture!!!
+ healing burpees for Erin!

Hey Freddy and hosts, you guys are doing a great job!  The sexiness of Bodyrock is what brought me here in the first place, and it really hasn’t changed.  It is inspiring for me to see a sexy fit body.  I mean why really even bother posting complaints anyways?

It is now 3 weeks on my couch/bed…can’t wait to break a sweat!!!

ouch! squeezes hurt! i did days 3-4 yesterday and my sholder n arms are way to sore to attempt one arm pushups so i did regular pushups. this was a challenging workout for sure! im happy everyday to get a kick butt workout with you silly trainers! thanks for ur killer bods and your motivation!

I’m loving the bodyweight workout options, please keep them comingg!! :) Merry christmas to all Bodyrockers!!

Regarding all the comments on this post, I am not here to judge and I have loved this site for a long time. I will say this though, (playing devil’s advocate here). If you saw a woman on a beach wearing a lacy bra, it’d seem out of place even if it actually covered more skin than a skimpy string bikini. I think that’s all that’s going on here. It’s NOT that the new hosts are showing too much skin or any more than Z did. I think the bra just kind of threw people off cause yah, it seems out of place. I’m not saying there’s anything wrong with sexy women working out, I love the motivation! But… I understand why it has gotten a lot of negative attention.

ok, whats the answer?

ok, whats the answer?

Thank you Freddy, Sean and Lisa for these workouts! You are AMAZE-BALLS! Love this site, love the sexiness and love you all!

Thank you so much!

xoxo

Thank you Freddy, Sean and Lisa for these workouts! You are AMAZE-BALLS! Love this site, love the sexiness and love you all!

Thank you so much!

xoxo

No worries, they will get better in time! :) Mine are similar! But starting to feel and get stronger bit by bit! Just keep BodyRocking! x

Tha’ts NOoOT FAIiIR your’e not sharing anything from your diet or your meal plan. Im very disapointed.

I have been body rocking now for almost two years. When first saw the site I thought the workouts really hard and complicated and was uneasy about trying them. But, I kept looking at the pictures of Z and watching the videos of her in her sexy outfits and I thought she looks so good I have to try the workouts and I’m really glad I did. Just last night I was struggling through my workout ( I recently put on like five pounds and feel really out of shape) and I started thinking about Lisa-Marie and how great she looks and was able to push harder and feel better about myself. She looks really great and it motivates me to push harder because if I do I will have a better chance of looking like her. If she was all covered up how would we see her progress? Also when she is working out we can see certain muscles flexed which helps me focus on what muscles should be working. Also, since Sean has been on I notice my husband seeing how in shape he is and he has suggested maybe doing a workout with me when he would not before. So without all the sexy photos I would still be board with my same old gym routine! Thanks for all your hard work and sexy photos.

If you can’t handle the sexy photos…. Go back to the gym!

you can post it with out the thumbnail!  

you can post it with out the thumbnail!  

Love the bra, where did u get it from?

Really great series of exercises, I’m looking forward to doing them. But, again, I need to point something out, since this is a community after all, right? Those cleans are *not* legit. I’m sorry, Lisa.  You’re very fit and impressive and you can move fast. That’s great. It’s inspiring. But the cleans should not be glossed over. They are a great exercise and should be done properly to get the full benefits. In the cleans in the above video, Lisa does not open her hips fully. The power there for is coming from her forearms and perhaps biceps.  Maybe there’s a bit of stability in the core. But if you do a real clean–as Zuzana demonstrates elsewhere on this site–it’s a really powerful full body movement. You can feel it throughout your glutes, quads, and back muscles. Watch it: http://www.youtube.com/watch?v=-qR5HQMnYCk   Notice how full Zuzana’s extension is. She comes up on her toes, she does not merely flip the sandbag from the floor onto her arms as is shown above. I’m sorry to go on like this, but it’s one of my favorite movements and I just feel that has been given short shrift. I love that I’m seeing it so much in routines, but I really wish it were given more attention and care.

Hey Freddy, Sean and Lisa-Marie,

I know in earlier blog posts you have touched on this before, but I was wondering if you could provide some helpful tips for staying disciplined over the holidays. The fact that some people find it “rude” to turn down a piece of their delicious christmas cake can make it hard to say “no thank you”. 

Cheers!

Ashley
Team Canada :)

I did Lisa Marie’workout & Sean’s workout in a One workout so 8 round.
My score is
1/ one leg press elevated : 16
2/ Clean + jump : 7
3/ Lung Bw Fw & twist : 13
4/ High knees (without jump rope) 200
5/ One leg squat jump + one arm PU L : 4 (PU on my knees)
6/ One leg squat jump + one arm PU R : 4 (Pu on my knees)
7/ Half burpee rocket launcher & jump tuck : 7
8/ Commando Pu : 17
 
Abs & Squeeze in one workout too and TWICE !! Very good one !
My score is :
1/ Extedned abs on the floor : 27.29
2/ Ugi chop on the floor : 22.25
3/ 1 leg lift and toe touch R & L & 1 Knees crunch : 8.11 (no dip station)
4/ In & Out : 76.85
5/ Knee together : 68.91
6/ Straight squeeze : 22.31 ( 1 set = midle + R+L)
 
Lisa Marie you’re a CRAZY Elf and I LOVE it  !!!
 
Thanks both for thess great workouts <3 <3

And + 100PU !! 20 regular / 20 Sumo PU / 20 Zuzana PU / 20 Cross leg PU/ 20 one arm press up

Hi Vivi!  cool, you’re in on the push up party… :) what are the Zuzana PUs?

Yeah and I dont like the pictures where I cannot see the feet. Bodyrockers have feet dont they?? 

;D
Sabs.

I miss her too much I think ! I would like to say Santana PU !!!

Can we all get over the DRAMA here?? I would love to have the comments about one thing, BODYROCKING! Please. All of these posts just make me feel depressed. 

Posting scores anyone??

wow MidiMidi I can’t believe you tackled this 5 times, nice job!!  And those push ups too, nice mixer! :) 

EXACTLY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

in honor to all the sexiness, i decided to workout today in my favorite pushup bra. ( actually I always do because 1. i am at home 2. less clothes=less laundry  3. It’s sexy and I like feeling that way.
 
Lisa has spent countless hours getting that bod and she looks caliente!
There ya GO!  

Thanks for the info on abs and sit-ups, very helpful!  I’ll stick with planks – I’m up to a 3 minute hold (is it okay to hold that long?)

I did the workout 2 times. 50 work 10 rest.  For the clean/press and jump squat, I used a 25lb. barbell. (I was at work when I did workout.)  For the lunge/twist, I used an 8lb. medicine ball.   I did the push ups with my hands on a bench and feet on floor.  Not ready for the stability ball, yet.  I repeated running man and side plank crunches for the abs.  I like that workout and want to continue practicing it for a week or so before I switch it.

One leg push up 10, 10
clean/press + jump squat  4, 4, (those jumps killed me)
lunge/twist 7, 8
jump rope…no high knees just regular skips 80, 78

Running man 12
Side plank crunches left side 15, right side 14.

Then I did the butt work.  My hamstrings and butt were burning.  Liked it so much I had one of my clients do it, but modified the time. 

WHOOSH!!!  I forgot to tell you that I actually had all my kitchen staff do a huge whoosh in the middle of our busiest day last week.  It really works!

my scores today:

1 leg squat jump/1 arm pushups R: 9
1 leg squat jump/1 arm pushups L: 9
1/2 burpee-rocket launcher-jump tuck: 6
1/2 commando pushup: 15

leg press el. ball pushyp: 10
clean-3xsquat jump: 5
fwd-bwd lunge & twist: 9
HKS: 140

ball leg raises: 17
ball chopper (10# weight): 28
oblique & leg raise: 9

pushup party:

wall assisted handstand pushup: 10
dive bomber: 10
sumo: 20
military pressup w/leg lift: 20
charles atlas: 20
rollover commando: 10 (2 pushups ea)
sb pushup-clean-squat combo: 20

ab workout and trx at the end.

today is a beautiful day here.  i wanted to share a picture of my ‘gym” with you

Chris

i think you did great actually! 

Well…went back to sleep on Tuesday…started dreaming…and…woke up too late for the morning workout..GRRRRR!  HATE when I do that…so worked so hard yesterday was thinking I might skip working out tonight…watched the BodyRock.tv workout for Wed. morning…and that was enough…Motivated me to get out there and do SOMETHING!  So fast a dirty: 22 min Interval training 10/50  Alternated between Jump rope, Leg exercise – squats, walking lunges), Jump rope, Ab exercise – weighted crunches, side crunches.  Pretty good  for being lazy
 
Wed. Completed 7 & 8 of the Christmas workouts.  Did ALL 3 sets two times plus  a 4 min jump rope warm up.  Didn’t get to the bum exercises.  I’ll try to fit those in tomorrow.
1 leg jump squat & one arm push up ( didn’t attempt the 1 arm push up – just did regular push ups, since I hurt my back doing this last week and still haven’t recoverd completely): 3.5, 3
Left side: 2.5, 3
froggie jump & missle & jump tuck: 2.5, 3
push alt. knee crunch: 9,9
 
swiss ball push up ( used a bench – couldn’t do the ball also messed up the count the first round so I don’t know how many I did): ?, 10
clean press & 3 jump squat: 35lbs 3,4
pendelum lunges & twist: 5,8
high knees jump rope: 98,108
 
ball leg drop: 8,9
Medicine ball twist & crunch: 9,11
knee raise on dip station: 18,17 (counted 1 rep each time I lifted my legs)
 
At first I didn’t think this was gonna be a hard workout, but since I sweated through 2 shirts and a sweatshirt in about 40 degree weather….I think it was pretty good!

If zuzka can’t be the host can lisa-marie be the one who does the workouts permanently. I would love it if zuzka returned but if not then I vote for lisa-marie her energy is infectious and her body is amazing. You are great motivator. I find myself getting up every day doing the workouts except for this morning because I have cold and can’t breathe but once I feel better can not wait to do the workouts. 

I just wanted to thank all of those who make this site possible!  These workouts are amazing.  I’ve been bodyrocking for about a month and a half (3 – 4 times/week) and I am absolutely addicted.  I do miss the “old” format of doing multiple sets of each exercise so today I put together a workout like that – 18 rounds / 30 sec / 10 sec rest

1. One Leg Squat Left Jump – push ups2. One Leg Squat Right Jump – push ups
3. Half Burpee With Rocket Launcher Squat Jump Tucks4. Half Commando Push Up5. Clean + 3x Squat Jump6. Alternating Forward/Backward Lunge and TwistThen I did the ab workout and the “squeezes.”  Great workout!  I encourage the complainers to stop complaining and start making your own workouts from these if you don’t like the 4 min/4 min format. 

Hi guys..

My scores:

- One Leg Press Elevated Ball Push Up’s: 8  (used a table to elevate my legs)
- Clean + 3x Squat Jump : 9
- Alternating Forward/Backward Lunge and Twist: 10
- High Knees Skipping: 100

- One Leg Squat Left Jump: 6
- One Leg Squat Right Jump: 9
- One Arm Push Up Right: 6
- One Arm Push Up Left: 6
- Half Burpee With Rocket Launcher Squat Jump Tucks: 4 (sets)
-Commando Push Up: 7

Abs bonus:
Extended abs from ball: 9
ugi chop on ball: 17
obiliques (side V-crunch) 10 each side

The 3 minutes squeeze was a killer! Wow burning butt! Thanks.. Now I am feeling that I have worked hard! love it…

First, all of the negativity, complaining, whining etc. needs to stop. The people who put this site together do it for FREE and do a damn good job! If you don’t like it go somewhere else BodyRockers don’t need any more negativity in their lives. I’ve been BodyRocking for almost a month now and love it. I’ve always been a fitness nut, but have been in a rut for awhile and this website gave me a whole new rejuvenation for exercise! I love it! Keep doing what you guys are doing here at BodyRock!

Next, this is not meant to be a complaint but just something to add to the site to make it better. I know you guys put a lot of work into this site and you are doing a great job. Currently I am a US Peace Corps Volunteer serving in the middle of the third world country bush of Africa, so my internet connection isn’t all that great. It takes hours and hours to load your videos (which I have been taking the time to do because I love you soo much), but if you could find time could you post pictures of the exercises or written explanations so that I (and maybe others who also have horrible internet connections) do not have to spend hours loading a video? That would be greatly appreciated!!! :)

Alright so here are my scores from today :) I don’t have exercise equipment so I love that Lisa-Maria gives alternatives to her weighted/equipment moves. I have also found that if you take water bottles and fill them with either sand or water they work good as weights. I did two rounds 50/10 of Lisa’s 4 minute workout and abs and 1 round of the butt squeezes. I did the push-ups on the floor and used a 1 liter bottle filled with water for the twists, cleans, and chops, and did regular high knees without a jump rope. Great Workout!

AM Workout: 5×5 Regular Push ups
                     4×10 Sit ups

PM Workout: One Leg Press Push ups: 8, 6 
                    Clean + 3x Squat Jumps: 6, 5
                    Alt. Forward/Backward Lunge and Twist: 8, 8
                    High Knees: 70, 63

                    Extended Abs on the Floor: 22, 25
                    Chop on Floor: 18, 19
                    Floor V-ups: 18, 19

                   In and Out Squeeze: ?
                   Knees Together Squeeze: ?
                   Straight Squeezes: ?

Looking forward to the next workout and the burn I am going to be feeling from the squeezes! 

yyyaaayyyy calli !!

I.  12-12-5-12
II. 9sets(18 push ups) -6-11-131no rope
III. 17-18-9sets
great!!!!!

Hey Everyone,

I personally don’t mind the “sexy” bodyrockers. If ppl want to work out in their undies and bras, thats fine by me…!! I hope to see more future pictures of Sean, he’s got a hot body!!
I am glad this website isn’t all about females looking sexy, its awesome that Sean can bring sexiness to the plate as well.

Hey guys! The sexiness of the site is awesome, shows off the muscle definition and hard work :) I do LOVE the new hosts…all of them but am wonderfing where Zuzana has gone? I thought she was going to be doing recipes and coffee talks? Its cool if she doesnt want to do that anymore, I just wish we would know whether or not she was coming back :) thanks to freddy sean and all the new hosts though, these workouts have been awesome and its fun to see new faces :)

I’ve been bodyrocking for just a couple of weeks now and I really struggled with the Swiss ball moves today. I know it’s because I’m still new and WEAK! But I was wondering, what is the best way to progress. I tried the first swiss ball move with the push ups but was wobbling around so badly that I just went to the floor. I spent more time falling over than working myself out… that said, I DON’T WANT TO GIVE UP ON IT! I’ve always heard that the ball was killer and I want to push myself. So anyone have suggestions for how to build up to what she was doing?

BTW I LOVE this site. It’s fantastic. I’ve never been so motivated to work out on “my own” at home. I used to work out at the gym religiously but I’m seeing more results in just the couple of weeks doing Bodyrock than I ever saw at the gym. Thanks for all you guys do. I’m totally inspired and absolutely DETERMINED to have the 6-pack like Z and Lisa. So thanks again for all you guys do!

Hi Guys!

Great workout!!! 

Did Lisa’s workout three times today and the ab and butt bonus, tomorrow the same with Sean’s workout, jepeeeh! :-)
- One Leg Press Elevated Ball Push Up’s: 13-13-12(without p.u.)
- Clean + 3x Squat Jump : 6-6-6(11? no way :-/ )
- Alternating Forward/Backward Lunge and Twist: 8-9-10
- High Knees Skipping: 109-103-89AB-Bonus:16-19-21BUTT-Bonus:57-67-71(somehow the burn pushed me… :))))

You pretty much nailed it!

Ok, I can’t find a single negative comment here that everyone is so outraged with… Do you remove them? If yes, then why?

Freddy posted on Facebook that she went to prague to be with her family for christmas

I just did Seans workout and then abs, 2 rounds of each for 18 min ( waiting for my sandbag to arrive, that’s why I didn’t do the other ) and I feel awesome! Those one leg squat hops are tough!!!

Totally support this!!!
There are tons of cute and sexy sport underwear for girls out there, that looks appropriate though and actually does what it has to do – supports the breasts during all the jumping and running and saves skin in that area from stretching.

I am cool with short pants ) Lisa´s legs are gorgeous, and she is a great motivation for me!

Thank you Lisa-Marie for reminding us to take modified versions of our workouts along when doing our Christmas travels. I am packing my suitcase to leave tomorrow morning and your comment inspired me to take my workout clothes and to be motivated to workout during my nine-day visit to three different places. Your motivation and spirit are so contagious, I caught the healthy living fever! I will not be checking the scale but am pretty sure I will come back ready to continue rocking without needing time to transition from a slump back into gear. Merry Christmas to those Bodyrockers who celebrate the feast and Happy Holidays to ALL. 

Thank you Lisa-Marie for reminding us to take modified versions of our workouts along when doing our Christmas travels. I am packing my suitcase to leave tomorrow morning and your comment inspired me to take my workout clothes and to be motivated to workout during my nine-day visit to three different places. Your motivation and spirit are so contagious, I caught the healthy living fever! I will not be checking the scale but am pretty sure I will come back ready to continue rocking without needing time to transition from a slump back into gear. Merry Christmas to those Bodyrockers who celebrate the feast and Happy Holidays to ALL. 

Since you asked on Facebook (I would reply there but am unable to)…
No it’s not personally offensive and
yes, one could simply reason that based on amount of material and
support, there is very little difference between a sports bra and a
regular bra. But I don’t think its the amount of fabric that is causing
the upset. Its the social norm that intentionally exposing
your regular bra to another is meant to titillate as part of the act of
seduction. I’m sure that seduction was not the intention when Lisa
Marie was getting ready for the camera. Maybe her sports bras were in
the wash and the next logical step was to just put on a cute bra that
covered and supported “the girls”. I’m a girl. I get it.
 I
show up to BodyRock for the workouts but I’d be an idiot if I didn’t
admit that the style of the videos and stills are highly sexualized from
a masculine point of view. The gratuitous bent over ass shots are
plentiful and the camera loves sweaty cleavage and torsos. I do have to
roll my eyes at them because some of the time you don’t even bother to
put a person’s head in the frame. Its just a collection of glistening
body parts set up in a very specific definition of sexy. Very
objectifying. But sex sells, especially in the fitness industry.
(Funnily enough, the first time I played a BodyRock video my husband
walked into the room and asked if I was watching porn without him
because all he could hear was heavy breathing and commands to not stop.)
I suppose that with an already sexy approach to your workout videos,
introducing non-sporty lingerie just seems like the next step in upping
the sex appeal that could be threatening to the comfort level for some
of your viewers. Admittedly, when I work out in
the privacy of my home I wear booty shorts and whatever bra I can find
but as a personal trainer I would never train my clients in my skivvies,
no matter how inspiring I think my body may be to them. Nor would I be
comfortable sending a home workout video of me in skimpy clothes to a
client, but these are my own standards of professionalism. Ultimately
its your website. Do what you want. Keep bringing great workouts and
I’ll keep doing them all the while having a laugh over the creative
angle of the camera.

Since you asked on Facebook (I would reply there but am unable to)…
No it’s not personally offensive and
yes, one could simply reason that based on amount of material and
support, there is very little difference between a sports bra and a
regular bra. But I don’t think its the amount of fabric that is causing
the upset. Its the social norm that intentionally exposing
your regular bra to another is meant to titillate as part of the act of
seduction. I’m sure that seduction was not the intention when Lisa
Marie was getting ready for the camera. Maybe her sports bras were in
the wash and the next logical step was to just put on a cute bra that
covered and supported “the girls”. I’m a girl. I get it.
 I
show up to BodyRock for the workouts but I’d be an idiot if I didn’t
admit that the style of the videos and stills are highly sexualized from
a masculine point of view. The gratuitous bent over ass shots are
plentiful and the camera loves sweaty cleavage and torsos. I do have to
roll my eyes at them because some of the time you don’t even bother to
put a person’s head in the frame. Its just a collection of glistening
body parts set up in a very specific definition of sexy. Very
objectifying. But sex sells, especially in the fitness industry.
(Funnily enough, the first time I played a BodyRock video my husband
walked into the room and asked if I was watching porn without him
because all he could hear was heavy breathing and commands to not stop.)
I suppose that with an already sexy approach to your workout videos,
introducing non-sporty lingerie just seems like the next step in upping
the sex appeal that could be threatening to the comfort level for some
of your viewers. Admittedly, when I work out in
the privacy of my home I wear booty shorts and whatever bra I can find
but as a personal trainer I would never train my clients in my skivvies,
no matter how inspiring I think my body may be to them. Nor would I be
comfortable sending a home workout video of me in skimpy clothes to a
client, but these are my own standards of professionalism. Ultimately
its your website. Do what you want. Keep bringing great workouts and
I’ll keep doing them all the while having a laugh over the creative
angle of the camera.

If you have access to the “half” Swiss balls they are a great way to start. They give some elevation and still test your stability.

If you have access to the “half” Swiss balls they are a great way to start. They give some elevation and still test your stability.

Very much like the photo of Sean.  It’s a well composed picture, nice job!

Hi skyenut!

You could try shoving your swiss ball into a corner so it can’t roll, but you still get height and the squishyness of the ball, then you progress to just putting the ball up against something, then to having it out in the middle of nowhere!

Ah Chris, you are so spoiled there on the coast, we have snow and freezing temps here in the Kootenays! but the sun is out today!

Handstand pushups – very cool!
but where’s your butt squeezes, don’t you want a tight butt too?  ha ha!

Hi Vivi and Bonnie
Zuzana did name some pushups after herself – she called them Zuzana Santana pushups, you do a pushups then turn on side plank with your hand up to the sky, and then do the side crunch.

One of those workouts from Malta, on the rooftop!

If you have enough time and energy to get on here and complain then you must not be working out hard enough… Shut up and work out!

Some people have ordered Dynamax balls, but I don’t know if it ships to Ozzyland! Try looking it up, plus I hear its cheaper.

I love this workout and also love the pictures. DO NO PAY ATTENTION to those who are complaining  because you as a team are doing an excellent job.
First, I did Sean’s bodyweight workout
One leg squat jump-L 10
One leg squat jump R 10
One arm push up (knees on the floor)R 10
One arm push up L 10
Half Burpee with rocket launcher…7
Half commando push up 17 (made me feel I belong to the army)
LIsa’s weight workout
1 Elevated push up on the floor 9-8
Clean and press squat jump 10-8
altenating lunges twist (13 pounds on my sandbag) 10-10
High knees skipping 115-120
I could only do two roungs but this workout is really tough.
I did the Squeezes
1- 52
2 42
3 60 Wow! You can feel your butt are in fire after this circuit
I did 6 treadmill sprints 30/30sec (13 minutes)
1Extended leg raises on the bench 25-25
Dip station obliques combo 10-10
I can only say THANK YOU and I wish you the best holiday season for Freddy, Zuzka, Sean, LIsa, Jess and Kyla. I love you! 

I laughed all through your post!  ha ha!  love your new names for the exercises!  brain cramp combo, push up thing, clean/press/jump/hop/squat/confuse!  lol

Last night I wrote out all the exercises on a white board, so that it is posted in front of me while I work out this evening, so hopefully I can keep them straight!  Let you know how it goes!

by the way doing sets of 10 pushups today!

BAHAHAHAHAA!!!!!!!!!!! EXACTLY!! Keep doing amazing work Freddy, as you know, there are many of us out here that appreciate everything all have done and keep doing for us. Every month you save me $$ from my cancelled gym membership. I hope you have a wonderful Christmas in your new home. Much love…..Tammy

ooops to the grammar errors! :/

u just make my day amigo..u r the man :P !!!

Ok thanks guys! I have a corner so I’ll try that first… if not, I didn’t realize they made half balls but I’ll check that out next. Thanks!!!

I’ll do it! Just here, right now! :)

here, in newest comment, my new progress photo! look in how BR.tv changed my abs. :) http://www.bodyrock.tv/2011/01/07/bodyrocker-dorotka-team-poland/

Lisa- Marie loved this workout (though I found the butt section rather easy) please more female workouts because I find your energy more than motivating. Please something for calves and ankles, I want to look sexy on my high heels !!! Best regards

Thank you …Thank you….Thank you!!!! I love this site. Please please keep them coming :)

Great suggestions!  Here’s another one;  try placing two objects on either side of the ball to stabilize it some.  When I teach classes or personal train we use free weights for this if needed.  You still have to stabilize your body position, without the threat of rolling.

I know a lot of people are going to talk about this- but what the heck! 

From my stand point, I don’t mind and sort of like how Bodyrock is not only about fitness, health and well-being, but also about just owning who you are as a person. 

Lisa-Marie has serious spunk, is sexy and funny, and she is awesome for showing it. Maybe some people feel they need to complain about hosts showing so much of their bodies because these said people would feel uncomfortable to do the same, and that’s fine for them…  

But one thing that is angerful {i make up my own words…:)} is that they come on the site [which is free and epic, thank you everyone that is responsible for this site] and then complain… I see that almost as bad as coming into someone’s house who’s invited you for supper or something to please you, and you spit at them, call them names and bring them down [or try to.. Bodyrockers are strong:D] 

Plus… it’s the Holidays!!! We’re supposed to be happpppppy!I’d usually abstain from fueling the fire, even if it was to disagree with haters… But now I found it necessary to tell haters… 

If you’re angry- go work out. You’ll feel better

If you’re insecure- go work out. You’ll feel better

If you’re a S*@t disturber- please stop. 

I’m a wee bit competitive :)  Lisa-Marie, what weight are you using in your sandbag?  Trying to beat your scores!  Thanks!

This I think is my favourite workout of the Christmas set yet. Sean your workout was amazing!!! I loved the half-burpee to “missile” to tuck jump.

 And holy moly the squeezes. I was not ready for that. I felt like I was torturing myself. I also learnt that my left cheek might be stronger than the right!

 Thanks again bodyrock.

Just did Sean’s portion of this workout and I can not do 1 arm push ups :(  so i tried regular pu (I usually use my knees) and did 18 (2 rounds) of full blow BIG BOY push ups!!!!! I’m so excited. That’s a first for me! Thank you guys for the workouts and the motivation.  I did hear you Sean say “don’t give up”!!  

The day when I was able to do real push-ups was the best day. Celebrate this moment, its awesome!!  I was going to say have a glass of champagne… but that’s counter-intuitive.  Have a nice protein shake instead :)

But she said I didn’t have to! lol. okay, I’m busted. I’ll do them tomorrow.

Lea, 
totally agree with your S*#t disturber comments. The site seems to be fighting for it’s balance between the positive and the negative but sometimes I feel any comment that offers advice or suggestions is viewed as negative.  I made a comment that I did not feel was contraversial or hurtful and I was so careful as I worded it but still it set off a firestorm.  I wanted to apologize for it because it just got totally out of control.  People should be able to post their comments without being told to leave or called names however the comments  should be uplifting focusing on workouts, diet and supporting each other.  What can we do as dedicated BR’s to turn the tide toward the positive? 
  
P.S. Your cure for anger and insecurity were right on “workout”!!
 
Michelle

Hello! Did this workout today (took a rest day yesterday…)
Scores:
one leg squat + one arm push-up (from knees) Right side: 2 1/2
one leg squat + one arm push-up (from knees) Left side: 2 1/2 
1/2 burpee + 3 pistol squats and knee tuck: 3 1/2
1/2 comando push-ups: 6

one leg press-up and elevated leg push-up (no ball): 7
clean + squat + jump: 4
alternating lunges with twist: 8
high knees: 130

extended abs (no ball):14
ugi chop on ball: 16
dip station obliques (front/side/side = 1 rep): 4

in & out squeez: 40
knee together squeez: 30
straight squeez: 42

OMG!!!! The ball??? a soooo lost my balance on the ball!!! Crazy swiss people! Haha! :) But I finaly give it another try for the extended abs… and found that I had more balance if my but was on the ball, and not just my back… I completed 15 reps this way. But with all my good will, I never was able to do the one leg press-up and elavated leg push-up with the ball…. Maby later… Haha! What a workout… 

Will everyone calm down and take a deep breath?  I don’t know for sure but I have a feeling the bra has nothing more to it than Lisa Marie putting together a little festive costume for the holiday season!!  I think the pattern just added to her Christmas elf theme with the hat.  Sheesh.  Bodyrockers should be able to prove that they can hold up the positive spirit and support even with a change.  How are we differentiating ourselves from all the negativity out there if we will only be grateful and happy when things go exactly how we expect and want?  Lisa Marie, Freddy, Sean, and the other Bodyrock hosts are doing a phenomenal job. Since we all love and miss Zuzana so much, let’s not disappoint her by arguing, complaining, and being negative. Remember her video about being part of a special club and if you are negative, you are out of the club?  I would rather have bodyrock.tv with some changes than no bodyrock.tv at all.  How about all of you?

cool, what part of the Kootenays are you from? I just moved away from there 1 1/2 years ago…..Nelson

It would be super cool if you implemented more non-equipment exercises. 
Sincerely, 
Poor College Student 

Hello!  I did all of today’s workout in 14 rounds.  used about 10 – 15 lbs in my makeshift sandbag, tried to use my swiss ball (unsuccessfully! lol)  used a 6lb medicine ball, my dip station and no jump rope as there was no room left to skip!  lol

one leg jump squat 3/ one arm pushup L – 2.5 (just a slight bend in my elbow!)
” ” R – 3.5
half burpee/rocket launcher/squat jump tucks – 3.5
half commando pushup – 5
one leg press elevated ball pushup – 4 (not!  haha!)
clean & press/jump squat – 4
alt. forward/backward lunge & twist -6
high knees – 120
extended abs off swiss ball – 13 (not a good idea to hold dip station! lol)
ugi chop on ball – 16
dip station oblique combo – 7
in & out squeeze 29
knees together squeeze ( we were supposed to just hold the squeeze?)
straight squeezes – 40

It was tough!

But I do have a request, could we have slightly less complicated moves?  Like one leg jump squat and one arm pushup but just one not three.  the combo’s are fine and challenging but it is hard to try and count the parts.  like the half burpee/ rocket launcher/squat jump tucks all just one!  not a complaint!  I just think it might be easier on our brains!  ha ha!  and I think it would still be a good workout!  but of course, you can do what you want! just a request!

keep ‘em coming!

I guess I was a little bit pissy this am…..work is an absolute s–t storm right now, and my BR WO help me center and relax…except of course when I can’t figure them out and get a little bit testy…..LOL…

You are doing great on your push ups….I told you it doesn’t take long to build strength this way…the down side is, you lose it almost as fast once you stop doing PU, but now that you see how easy it is to fit into your schedule……I’m going to keep them up… I really need the strength at work….very physical job

very close!  a little more russian!  ha ha!

hey!  how come your reply worked?  not fair!

I’m going back to old school in the am…gonna do http://www.bodyrock.tv/2011/04/28/abs-now-workout/   …..who wants to join me?

Castlegar or Grand Forks?

Great workout!! Until I got to the ab challenge. I added air to my swiss ball today and since the first ab exercise was new (holding the wall and balancing while lifting legs) I somehow rolled off and banged my head pretty good on the HARD floor!!! Ugh!!!! After I made sure I was okay and didn’t have a concussion, I was a trooper and I  completed the other 2 ab exercises! :)

lol! freddy said they weren’t just for girls!

use this link to customize your work outs
http://fitness.litealloy.ru/workouts/tags?utf8=%E2%9C%93&searchtime=&searchtags=no+equipment&commit=Go!

Sean said she was using 20 lb

I said close!  ha ha!  G F is another hour away!  and no we’re not russian but my kids all took it!

gerri lee

I did that one may 2/11  my exercise journal says ” liked this one in a sick way. planks are hard. butt got sore after, not really abs!”  I would do but it’s a time challenge and as the week goes on I’m getting more tired!  not used to dayshift!  I have on my schedule a 10 minute challenge ” on the floor abs challenge”  unless there’s a new one!  or I might just come home and have a nap! lol

oooohhh no!! I’m so sorry!  Happy Holidays and happy healing to you! :)

that’s why there’s one weighted and one bodyweight workout!  Enjoy!

loved the butt exercises :) thanks Lisa,,,,
waiting for new recipes.

Perfectly said! 
Agree 150%
thanks
B

Me!  I did that one in October, so I’m due for a repeat.

LOVE it!!!! :)

GREAT workouts, guys :) I made both part 7 & 8 into a 12-minute workout = 24 min. + 3 min. abs = 27 minutes of running sweat, I feel awesome :)

I misunderstood the counting in Sean’s 1-leg & 1-arm sequence, I thought we should count SETS of 3 One-Leg Jump Squats & 3 One-arm Push-ups. So I did :)

Lisa’s w. my 15 kilo sandbag:
1) One-Leg elevated Push-up (sofa): 20-20-22.
2) Clean & 3 Squat Jumps: 8-8,5-9.
3) FW & BW Lunge & Twist (sets): 10-12-14.
4) High Knees: 203-203-194.

Sean’s Bodyweight:
1) 3 One-Leg Jump Squats & 3 One-Arm Push-ups, Right: 3,5-4,5-5.
2) Left: 4-4,5-5.
3) 3 Half Burpees, 3 Jump Squats & 1 Jump Tuck: 6,5-6,5-6,5 (thigh killer!)
4) Half Commando Push-ups: 13-13-15.

Abs:
1) Side Crunch, Left: 41
2) Side Crunch, Right: 38
3) Running Man: 55

Christmas is coming – I LOVE IT!!!! :)

Love, Maria

Looks so incredible :)

WELL done :)

One-arm push-ups from knees!

Oh, poor you! What a CHOK you must have had! I’m glad nothing serious happened!
Love, Maria

Are you guys posting new workouts for today ? And where did my yesterday posted post go ??
Keep up the good work you guys !!!

I’m released then ! :-p
I will do this one in less than one hour, yesterday I didn’t feel so well… I just tried to do a one arm PU, I could only go down a few centimeters !

PS: I understand Sean’s workout as you do, to me it’s a 4 x (10s/50s) challenge !?

I can just imagine. Hang in there. Is your back feeling better yet? And your knees??

Hi Maria ! For me to it’s a combo of 3 squat jump & 3 one arm one the video ;) and not only 1.

The one arm PU,  I try to do it regular but very difficult . I falt down my face on the floor !! OUCH!! hahahaSo on my knees too, and enough to be challenging !!

BEAUTIFULL !! <3 <3

No workout for me today, but gym on average 30-40 min + 100 Push up :
20 Pike Press / 10 triceps one leg lift R / 10 triceps one leg lift L / 20 monkey PU / 20 “spider” PU / 10 PU toe touch / 10 knee PU (I didn’t remember the name exactly) :p

That feels better…..no
thinking, just working out  :-D….back is feeling better so I upped my
SB to 27.5 lb for this one, will wait to get back up to my usual 32.5
lb…caution…So, did this Apr 29 w/20 lb in 19:30                Sept 27 w/25 lb in 15:46                 today  w/27.5 lb in 13:55my push ups for today, sets of 20militaryknee tucksumoleft 1 arm side tricepsright 1 arm side tricepssuper widetotal 120challenging after all those planks
2 minutes ago Abs Now! Workout

Instead of avoiding things completely I usually treat myself to one single piece of a chocolate or a cookie a night.  That way my cravings don’t build up and make me crazy. It helps because then everything is in moderation and I don’t end up having some wild and guilty cheat day.  Also, share and give those treats to others and you won’t have it all sitting around the house plus you will be in the holiday spirit of giving!

Does anyone know where to get the pink sandbag that Lisa-Marie is usin?.  It is different from the one Zuzana used and I like this one better.  Thanks!

yep.  many of them highlight the gorgeous muscles or curves of the body.   but they don’t necessary have an ass sticking up in the air in such a provocative manner~  hey – i’m just sayin’ :) .   you’re not going to please everybody, but you can be proud rather than defensive of your sex sells/mild porn/fitness business model!  it has worked!! how many fitness sites  are so well know around the world.  my opinion?  you and the bodyrockers just need to embrace it for what it is and move on!!!

Finally I didn’t do it, I still didn’t feel good enough; instead I did another workout of mine and did one of my worse times in months so yeah, little form right now :’-(

I must say that Lisa-Marie’s energy is incredible and she makes me want to work out even by these low light days, but her workouts/challenges don’t feel as well balanced as Zuzana’s: her abs exercises, I find them very hard, but the 4 minutes workouts are usually more like a little warm up… And Sean’s workouts on the contrary are very intimidating. So I guess I will continue to watch her for motivation because she is great at that, but I will go back to Zuzana’s older workouts, they give me a greater feeling of accomplishment when I have them done.

Yes it is, for most people ! But usually they are between 12 and 20 minutes long, these form Lisa-Marie are special short workouts for Christmas to keep the form while others are eating :-D I think it should get a bit more challenging by January !

omg. my day = made because of this comment.

I overslept and missed my workout time this morning, and I’m really actually glad I did, I needed the extra rest…So I will give this one a go later.  Loving the load-up on the bandwagon for this…!  thanks GL :)

Those squeezes are killer for the back of your thighs!! THANKS! That’s my trouble spot :) Love it! Thanks guys!

I just did Lisa’s workout again but this time three times in a row.  I feel I need to do the workouts at least more than one  round so I can get the hang of the exercises.  I feel so good right now.  I love the high I get from exercise. 

I used to hate to workout.  It got so boring, but thanks to BodyRock I don’t get bored and I am in the best shape ever.  I still have a long way to go to get abs like any of the hosts, but I am working hard to get there.  I just reached my 10 month milestone last week.  That is the longest I have ever stuck with a workout.  This is so exciting for me.

Freddy, Lisa, Sean, Kyla, and Jess, I hope you don’t take the negative comments too much to heart.  It’s hard for people to change.  I know, I’m going through a huge change right now, but I think the thing people need to learn is to just take things with stride and not be too picky.  Life is way to short to be that way.  People let’s enjoy this free site that Freddy and the wonderful hosts work so hard to put together for us.  I know I am very grateful for it.  K, stepping off my soap box now.  Love you guys!  Merry Christmas!

I have been bodyrocking for over a year now.  I personally do not think these pictures are purely about sex.  Anyone in the fitness industry can see the hours, discipline that has gone into achieving the results that Zuz, Sean, Lisa and many other bodyrockers have achieved and THAT  is what most of us is looking at and when you dying on your last 10 secs of burpess or whatever all you think about is “I want those abs/bums/triceps/bicepts” etc…the last thing you’re thinking about when Brutus is kicking your backside is “ooh those pics are too fleshy”….
While yes I do look at the pics and think oh that’s quite sexy – I have in fact printed several pics of Zuz and framed them for my gym at home and when i’m just about to pass out I keep my eye on Zuz and it helps me to get throught the workout.
People we’re in 2011 not 1930!!! ps Don’t forget Lisa is quite tall and slim with legs up to her ears…she is not wearing any less than Zuz….I seldom wear mini skirts because I have long legs and it makes a mini skirt look like a child’s skirt!!!  Just enjoy what the world is offering you and use the pictures to help you focus so that you too can achieve your goals.
Good Luck Everyone.!
Merry Christmas to the Bodyrock team,, community and Erin!
xxxx

Hi Laura fabregat ferris!

hmmm… you could put most of the goodies in the freezer, then only take out a small plate full for family or friends, they usually only take a short time to defrost.  You could do as Laurenl suggested, and then if you eat any more than that then tell yourself you must do 20 min interval skipping for each one!  ha ha! that will cut you back!

You guys are right – you are to do 3 one leg jump squats & 3 one arm pushups in one exercise!  Otherwise it wouldn’t add up to 4 min!

I decided to refuse to do the one arm on my knees so I stubbornly stayed on my feet!  Ha ha! like Goustifruit I only dipped about an inch!  But it was hard, and every muscle was working!  so that is all that counts!

I was just looking at your blog and like it:)
Keep up the good work.

Can I just say that I am so impressed with all the body rockers who have posted their scores! That is one of the major things I’ve been missing about this community! Keep it up on the next one! ^-^ and Thank you!

Hey Lisa-marie, thanks so much for all the great new exercises, love the energy!  I love the new exercises for the thighs and butts….my problem area is my “love handles”….I’m flat on stomach in the front, but I carry all my weight in the obliques/lower back…aka the love handles….do you have any good, extra exercises, I can do to build the muscle in these areas as well, above the normal workouts?  Any help would be awesome!

well..my knees are very good..I don’t feel any pain, but I don’t walk or do anything so much, so I don’t know if they are really good…I am just waiting for my back to feel better..
I went in sauna today,so that helped a little bit, to relax,and to feel some sweat..:)
I think I will be resting till the end of the year..it seems serious, with this 2 bad injuries so I just want to be sure..so it seems to me it will be a news year comeback…:))..

luckily I have a big base of workouts I missed out here, so I will try to catch up..

there was on e a few weeks ago called “hands free workout”.  check it out!

I burn 200-250 calories in a 15 minute workout, and another extra 100 in the following half hour. I believe the point of these little 4 minute bursts is to mix and match so your workout is 12 or 16 minutes long. Skipping (for me) burns about 12 calories a minute, so that’s another 240 in 20 minutes. I usually don’t skip in the winter (because I live in an apartment) and I still see great results. I don’t think you need to body rock twice a day – if you’re working as hard as you should be your muscles will need to rest. Also, if you are working that hard, you shouldn’t need to challenge your heart any more – my heart rate hovers just under the max heart rate for someone my age/fitness the whole time (don’t worry I got the doctor’s okay – I run high). Good luck!

Gerri – that is a GREAT link! Thank you so much. 

Hi Lisa, 

I’m sorry some people haven’t learned how to behave and you will need to acquire a thick skin when you hangout on the net I guess.   You are a very sexy woman and you have a great personality.  I didn’t even notice you were wearing a bra instead of a sports bra.  It’s pretty and looks good on you.  I remember Zuzka doing a Fashion Haul in Malta one time and she is in a black bra and panties.  My personal take is she looked nice in them and I don’t see were we should object to bras over say a bikini or pajamas or jeans as wear for workouts.  As long as it doesn’t hurt or fall off and you like it wear it!

Merry Christmas and a happy New Year to all!
–Chris

the answer is you sometimes need to comment on it so the moderator notices!  My guess anyway!

Thanks, Rowee! :)

Hi Rachel M,
 
Most women don’t have to worry about their thighs getting too big, but if you are worried or have noticed that your thighs are getting bigger, (measure them periodically) and don’t use extra weight or keep your weight low.

Hi Luchi

there are 4 rounds in each of sean’s workout and lisa’s workout.
the 10 seconds is your first interval, (rest time), and 50 seconds is your next interval (working time)

If you look at the interval timer picture at the bottom of the page on the left you will see what it looks like set up.  The picture of the timer is showing 8 rounds (in the box) it is showing 2 intervals (20 sec and 10 sec)  what you need to do is to change yours so that the intervals say 10 sec and 50 sec, and then your rounds (in the box ) say 04.

This will last 4 minutes long.  because 10 sec + 50 sec = 1 min and 4 rounds of 1 min = 4 minute.   The picture of the timer is also showing a 4 min workout.  20 sec + 10 sec = 30 sec x 8 rounds = 4 min.  Just different ways to change your timer!

Hey Guys, I’m a relatively new BR and my goal is to lose those stubborn “last 10bls”… I’ve been doing bodyrock WOs for about 2 months now and have noticed toning/definition/muscle, but no fat loss… I am shouting out for some advice here – I carry my extra weight right around my bellybutton/love handle area. I am slim, but definately have that last little bit of fat to lose. Question is —- how do I do it?!? I work out with the bodyrock workoust 6-7days per week. I am devoted and I love it. I eat relatively healthy – NO junk food at all except for special occasions i.e. Christmas dinner or bday. I enjoy a glass of red wine a couple times per week. Anyways, I would really appreciate some advice. I was hoping that Lisa-Marie would post a sample of her diet/exercise plan, because I so aspire to look like her. I’ll do whatever it takes! Promise! 

Ha ha ha ha!

Lisa, you’re amazing! I’m loving your energy and style! Tanks and please continue the incredible work!
:)

SOOO GOOD! Thanks guys! I did two full circuits (8 rds) of the bodyweight workout and the bonuses.. here’s my scores!!

1) 3 One-Leg Jump Squats & 3 One-Arm Push-ups, Left: 3.5, 3

2) Same on the Right: 3, 3

3) 3 Half Burpees, 3 Jump Squats & 1 Jump Tuck: 4, 4(thigh killer!)

4) Half Commando Push-ups: 8, 9

Abs and Butt Bonus!

1. Bosu Leg Drops: 17

2. Physio ball oblique Crunch (with 10lb kettlebell): 14

3. Oblique/Leg Lift Combo: 9

4. Bridge, knees in and out: 35

5. Bridge, knees in pulses: 39

6. Bridge Knees Out: 44

I was just getting ready to write something similar thank you for summing up my thoughts! It has dissapointed me to see all of the bodyrockers complaining about everything! this use to be a site full of positivity and support we need to support eachother again!! Freddy and everyone involved in this site puts so much time and effort into this FREE AMAZING AND INSPIRING community please focus on the positives i would not survive if the negativy ended this site i need bodyrock to live and I would appreciate it if thanks was given to freddy and everyone for all they do rather than the nit picking! 
Thank you tremendously for every aspect on the site and the encouragement I just hope that soon the bodyrockers will start to return the encouraging thoughts.

Also I have been following for a very long time and still no abs:( I know it is my own fault for my own diet but I am at a lose on how to fix it… if there is any way u guys could find the time ( i know your busy) to add information and example daily diets that would be amazing. 

Thank you for continuing the site! and please do not listen to those who are ungreatful and complaining. 
-Steffi

I think it’s wise and great that you listen to yourself and your body, Gousti. Going back to older routines is not a sign of failure, just a provement of, that not all exercises are for everyone. As long as you feel you make progress, push yourself to the max and feel accomplished :) Happy Holidays!
Love, Maria

That is SO  sweet, thanks a lot, Romy! Of course you will, you are a true BODYROCKER!!!! Enjoy Christmas <3
Love, Maria

You too, Chris :)

I’m in.  just finished in 16:10 with 15kg.  beat my previous score by over a minute!!!.  those backward jumps are ridiculous!

okay, someone get me a quarter…I incorporated it into my workout for today (abs now).  i couldn’t do full in-out for the first set – my knee wouldn’t let me, but i did little pulses.

in-out: 73
up-down: 55
L-R: 40

it was a killer!  my butt felt like a medicine ball by the end!  afterwards i did “swing it for tight buns”, which took me 3:59

last night was a bit of a gong show, so i worked out extra hard today to make up for it.

Thank you Maria! I’m much better, just a big knot on the back of my head. I was able to workout today though!

Thank you Kendra! I’m much better now!

Today i did hot body beach workout, so intense!! 

I just understood the setup for sean’s workout, its like this for anyone whos having trouble figuring out:

4 rounds 50/10
1. 3 one leg squat & 3 one arm push ups (right or left)
2. 3 one leg squat & 3 one arm push ups (right or left)
3. 3 half burpees + 3 jump squats + 1 jump tuck
4. Commando push ups alternating legs.

phew.. :)

Where has all the support and love gone from the people of this site.  All the negativity towards these host is just a disgrace. I have only been a bodyrocker for a while but when i started, this site was full of such support from everyone and now, because Zu has decided to do something for herself everyone seems to have an opinion.  Its nice to see some people out there who no the true meaning of what Freddy and Zu wanted to create here, a healthy active support network amongst strangers from all over who became a family.   Hope people get past this and continue to encourage each other and post scores. What has happened to everyones scores??

The last thing I want is for this site to shut down due to everyones negativity, if you dont like what you see here go somewhere else or change your views to positive ones :)

I forgot about the monkey pushups!  thanks for reminding me.  I’ll add them tomorrow!

This was a great cardio and strength workout.  My boyfriend and I do both workouts twice.  It gives a nice 16 min workout, and because Lisa Marie’s combos are difficult, it gives us a second chance to really master them.  He started with Sean’s and I started with LM’s.  We took out all tuck jumps (downstairs neighbors).  usually we do the straight 16 minutes, but this one we took a 30 sec-60 sec break in between.  After only 3 of the 4 rounds he thought we were done becuase he took a phone call.  I don’t blame him though–it FELT like we were done, trust me!  

We used a balance (swiss) ball, 35lb sandbag, and both did the one arm push ups on our knees.  For the abs section I almost cracked my skull open trying to lie down on the balance ball and bringing the ugi above my head, so I did those ab choppers without weight, and I did the leg lifts and oblique leg lifts as knee hugs and oblique knee hugs.  Worked great.  I did the bum exercises too!  So 16 minutes of reg workout, plus 6 abs and bum.  

Happy HOlidays!

LM’s 
ball reptile and one leg pu (each pu is one rep): 18-16
press up, jump in front, 2 squat jumps, jump back: 5.5-6 
lunge fwd and back, twist w/sb: 9-7
skipping with jumprope: 100-92

Sean’s
3 one leg squat and 3 one arm pu L: 3.5 sets-4 sets
3 one leg squat and 3 one arm pu R: 3.5-4
3 plank jumps and 3 missile jumps: 5.5-5
commando pu, leg up, knee in, up: 10-10

abs:
balance ball legs up: 13, but I couldn’t keep balance
ball chopper: 22
knee hugs: straight, oblique: 18

bum exercises: didn’t keep count.  

On the ab exercises with the ball, watch your lower back, and make sure you’re not near sharp surfaces!  Someone else said they fell and hit their head; I narrowly missed the edge of the table.  The swiss ball is an awesome piece of equipment, but what makes it so also makes it dangerous–it’s unstable.

Happy safe, rockin and fun holidays, everyone! xoxo

hahahaha…let us know what your wife thinks….and how high the quarter bounced

hey!  I just finished doing “on the floor- abs challenge”  It’s one of my favourites!  managed to do 8 rounds plus 20 mountain climbers and 7 toe touches.  I was going to take the day off as I’m quite tired but decided to do it anyway!  my abs hurt now!  did the toe touches one leg at a time as I can’t not arch my back with two feet!

and burpee for erin!

Evening all, so I’m going to do the Give Me A Reason WO in the am
http://www.bodyrock.tv/2011/02/18/give-me-a-reason-workout/
and the Silent Killer WO on Saturday
http://www.bodyrock.tv/2011/09/27/silent-killer-workout/

you may be able to tell that I feel my lower body training has been lacking some what

who’s in?

great reps Tee

so are you a valley girl? Slocan that is…..

gerri lee

like totally not tubular!  ha ha!  just a castlebush girl, born and raised!

I thought 20 reps of toe touches each round took forever!

oooh gerri lee you’re a sadist, jump lunges and squats between exercises!  I’m not joining you! lol

I might take a rest day, I’m tired doing this dayshift thing! or I might do “hot curves – bodyweight exercise challenge” or if they put up the new workout.  we’ll see!

love the quote by Freddy during the give me a reason WO, “pain is weakness leaving the body”

love the quote by Freddy during the give me a reason WO, “pain is weakness leaving the body”

Lululemon

Vivi, I forgot about those Monkey push ups too!  thanks!

1.  Bring it to work for others to eat, & they’ll be happy about it.
2.  Give it to a homeless person, who will really like it.3.  Throw it away if you don’t want to give it away.  It seems wasteful, but you’ll probably feel worse about eating it all.

I missed my window of workout time this morning and I regreted it later.  I’m a morning person…oh well, I felt pressed for time and under-energized this evening, but I was moving and that was better than not. 

First I did 100 PU’s to get in the groove:
20 Reptiles
20 Sumos
20 Regular with a hold and Touch back knee
20 1-leg elevated on Ugi ball
20 Plank Jax (way fun)

Then I did a mixer of a few different things:
1 round of Pumped Up Kicks (6 min)
1 round of Get it On Hot Stuff (4 min)
1 round of Kissable Abs Challenge (3 min)
1 round of the Party Rock Abs Challenge (3 min)

Question – I asked Gerri Lee this, but how do you guys fuel up before a workout, especially if you are hitting it really early?  Are you the type to roll out of bed and just do it, or do you need some priming with coffee and a bit of food?  Do tell.  

Oh and I have an annoucement!  I am staring to see my abs :)   a nice little definition coming forth.  I swear most of it has occured just over these Xmas workouts, even though I’ve been working my butt off for 6 months.  Those ab splits…!!! And all these push ups…!! they are working.  WHOOT!! 

I haven’t done either workout YET (I did other ones), but I did add the glute squeeze to my workout today & I did it Tuesday night before bed.  Yesterday (Wed), I wasn’t sore…today, I was very sore from side lunge jumps…but now that I did the “Abs Now!” workout + those squeezes, I’m in serious pain!  Pre-Bodyrock. I used to do the Bar Method, & I loved those glute squeezes then.  I don’t know why I never added them in, especially since I do quite a few of their stretches in my cool down.  Thanks Lisa Marie & the rest of the awesome BR team :)  I’m off to roll on my foam roller….

I’m in for at least the Give me a Reason w/o, unless maybe the new Xmas w/o’s are up when I am :) we’ll see, I have four days off, yay…time to do all I want early in the morning.

My todays’ 100 PU in the morning to wake up ! :
20 regular/ 20 reptile/20 taping (shoulder)/20 half down/20 elevated dip station

FUNNY…!

Me too…nice butt buster.

For me I don’teat at all before in the morning. I wake up and GO ! :p

Really happy for you to see your abs coming ! For me I see the first 2 pack and the obliques, but the most difficult for me is to lose this belly in front !!!Grrrr !! And these 2 weekends which are coming don’t gonna to help me !! :p :o

In the morning I do one row of “half” PU until I can’t do one more. I’m currently stuck at 140-150, my goal is to reach 200 as soon as possible and to stay on that level as long as possible.
Else I have a workout I try to do once a week / 15 days in which I do 20 reps of 7 different types of PU:
- 20 regular PU
- 20 one foot PU (10 on left, 10 on right)
- 20 “diamond” PU
- 20 “walking lizard” PU
- 20 “spiderman” PU (what we call here “reptile”)
- 20 “santana” PU
- 20 elevated PU (hands on the ground, feet on a chair or bed for me)
with 100 crunches and 40 high knees between each. So total of 140 PU, 600 crunches and 240 HK (HK are only here to give me a few seconds to relax my abs and arms !)

hmm… nothing new yet ??? :?

What does PU stand for?

Cool, i also started to do 100 PU a day, today is day 5!

PU - Push Up

Lets call them the “12 workouts of New Year” :-D

CONGRATS on the improvement, dear Bonnie :) So cool! I enjoy our little push-up ritual, as well. Personally, I always ALWAYS workout the moment I wake up. The night before I arrange my fitness clothes and equipment, write down my workout and set my Gymboss. Then I wake up, get dressed and drink some water. I fill up my glas and start sweatin’ ;)
Love, Maria

ALSO when I have to get up at 04:30 am, some days :)

To wait is harder than the workout itself !!! lol !

OUCH !! Good work ! With this weekend to eat “Xmas food” we can’t do less ! haha

I think I’ll do it today, as I’m not inspired by #7-8 and my last time doing it was on 12/11. I’ll post my time later ;-)

hahahaha!!  I am LOVING Lisa!!  She is def my kinda girl!

Last night I did the Major Hot Abs workout.
Ouch! That one was ROUGH. :)

Oh, the foam roller, our special friend. :)

Thank you sooo much for posting that!  I don’t have a facebook, and non-facebook bodyrockers used to be able to view the posts but not anymore :(.  Facebook is just not something I want in my life.

Yeah!At last i managed to post my comment,my Internet has been terrible these days:

1part:
one leg squat jump-9
ne arm push up (from my knees)-9
half burpee with rocket launcher jumps-5
half commando push ups-8
2 part:
one leg press elevated push up-13
clean+3x squat jump-6
forward/backward lunge & twist-9
high knees-150
+ ABS bonus:
extended ABS -22
ugi chop-16
dip station obliques combo-13
squeezes-in & out-17

+a healing burpee for Erin and her family
Thank you very much,Sean,Lisa Marie,Freddy and Zuzka! :)

“On the 9th day of Xmas Bodyrock gave to me…….?????”

I know you guys are busy, you have done an incredible job Thank you!!

For those of you who have not been to Jess’s FB page, she posts some workouts that I think compliment these WO s really well.  She is doing a great job posting diet journals and music choices.  Besides what a cool chick, I really hope she comes back here to host some more.

Not to worry, I think all of you guys are amazing!  Happy Holidays everyone!!

Wow, nice GoustiFruit!

Thanks Maria!  Tomorrow I am going to start trying to workout before coffee in the morning.  I really think I need to try to re-set my brain and body to try something different, take it up to a new level.  Knowing you & others are doing it too really helps.  :)

Thanks MidiMidi :)

Thanks Vivi.  Seeing a little progress is like putting fuel in the tank!  We can all get through these next two weeks… watching other people eat junk food mindlessly is live-motivation for me to stay focused on my good choices that support my training :)   

Doh, my batteries are flat this December, can’t wait for the sun (*) to come back and refill them !
I did this in 16’43 today, my worse time since 3 months exactly. My best was 15’36 at the end of November, I lost 1+ minute :’-(

(*) that or Zuzana’s smile.

Hey all, today I did the Fat Exorcism Workout from December, 7th, 2009.  It’s a great time challenge fat burner.  I love time challenges and this is a great one indeed. 15:52 for time :)

Way to go Bonnie!  Progress is such great motivation! I only ever have coffee before I work out, then usually eat afterwards.

Hi amber snow!  here is the link – https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574.  Oh sorry, I thought you were asking for Jess’ as people were talking about her workouts and diet that she has been posting.   I don’t have Lisa-Marie’s with me, and I forgot if it was posted here or not?  As far as I know she hasn’t been posting anything like that on her page though.  try Jess for now. When I get home later I’ll find Lisa’s on my computer unless someone else informs you before then!

You can go to any of these bodyrocker facebook pages and view the wall and the photos, you just can’t interact there if you don’t have facebook.  Everyonce in a while I get a message to log in, just click on it and then click the back arrow to go back a page, and then it goes away. 

From experience, I must agree. Skinny polar dipping… yeah, ‘nough said :}

if you are really into the love hate thing, try a rumble roller…google it to see what it is…got mine this summer..took about 3 weeks before I stopped having bruises all over my legs..LOL

Most of why I don;t have anything before working out is the fact that it’s 5:30 in the damn morning….I find if I work out with anything, even water in my stomach I get feeling a little sick, and the sloshing around of liquid is quite distracting to say the least…LOL…same thing with food, at the intensity levels of these work outs, I would just get tummy cramps if I ate before working out….but don’t get between me and my blender right after my work out, I might run you over

I did the pumped up kicks today + pushups.  scores were pretty much the same, but i didn’t have time to do the abs bonus.  i’ll do it with tonight’s workout before i go home.

pushups today:

weighted 20
monkey with jump tuck (happy monkey?) 20
santana 20
fwd crawl 20
bwd crawl 20

here’s a question:  what do you do to warm up?  i’ve been doing the “red hot” warm up routine for a while now and i’m looking for something to change it up a bit.

chris

weird.  i don’t know why that picture’s still there.

lol. tee, you’re dating yourself with that comment! like, gag me with a spoon!

she thought the best part was me hobbling up and down the stairs this morning! damn, that hurts! at least i’m still good for a laugh!

Yeah its a nice accomplishmet. How u do  your 100 PU, all at once or through out the day.
The first 2 days i did it through out the day but now do it all at noce after my WO

BodyRocker_Bonnie

Aren’t those your bodyrock journals Sean’s advertising on facebook?  Thought you might announce that, but seeing abs are good too!! lol

BodyRocker_Bonnie

Aren’t those your bodyrock journals Sean’s advertising on facebook?  Thought you might announce that, but seeing abs are good too!! lol

BodyRocker_Bonnie

Aren’t those your bodyrock journals Sean’s advertising on facebook?  Thought you might announce that, but seeing abs are good too!! lol

Hi Chris Lee
No no not dating myself,  hee hee,  but on a side note I just heard the valley girls song on the radio about a month ago!  good ol’ moon unit,  and for some odd reason I was looking at videos of Frank Zappa on youtube last night (?)  Interesting character!  So sad to die of prostrate cancer, usually good success rate,  but in a kind of roundabout way my father in law died this summer of cancer, and all his sicknesses over the last years did start with prostrate cancer.  Maybe it was all related.  Hard to know,  I think I’ll do a burpee for Erin now!

Hi Chris Lee
No no not dating myself,  hee hee,  but on a side note I just heard the valley girls song on the radio about a month ago!  good ol’ moon unit,  and for some odd reason I was looking at videos of Frank Zappa on youtube last night (?)  Interesting character!  So sad to die of prostrate cancer, usually good success rate,  but in a kind of roundabout way my father in law died this summer of cancer, and all his sicknesses over the last years did start with prostrate cancer.  Maybe it was all related.  Hard to know,  I think I’ll do a burpee for Erin now!

Hah! I’m such a noob! Thank you Amanda!

what’s the “red hot” warm up?

I’ve just been doing the 5 minute warm up from the body rock site with a few extra stretches put in…used to do P90X warm ups…my previous addiction….like bodyrock much better

I’m beginning to think you’re not a morning person Gerri Lee! ha ha! I normally get up 10:30 or 11 am have a light breakfast, then workout around noon, jealous yet!

I think it was the name of the 5 minute warm up.

On your suggestion, Esal, I checked Jess’s page and found the Bulletproof WO. My rope skipping still leaves a LOT to be desired, so this was the perfect challenge to end my week! Was tough for me, and I wasn’t very graceful, but I made it. Jess is posting a lot of really neat things. Thanks for the heads up!!

big time…the only thing I love more than eating, drinking and exercising is SLEEPING….I’m actually much better now than I used to be, working out first thing really energizes me for the entire day, and it helped me kick my coffee addiction too

the 10 rounds 15/15 one? Sometimes I just do a moderate 3-5 minute skip, but I find stretching helps loosen me up, bit of jumping around to get the blood flowing…

so, who is joining me on this one in the am?
http://www.bodyrock.tv/2011/09/27/silent-killer-workout/

Also, can we get an update on how many bodyrockers have joined the push up challenge?

I’m still sore!  I took today as a rest day…I think I’ll have another date with the foam roller in an hour!

U’r funny GL (but I know you’re not kidding, either!)

I have lately been having a protein smoothie in the morning, in addition to coffee. I like to have a few cups…ease into it…check out the BR page…But today I thought I would seek to combine my morning nutrition boost and java jump in one fell swoop – see if I can’t get down to business a little quicker. I bought some high end instant coffee, microground dark stuff. I’m going to try throwing that into my smoothie and see how that goes over. I’ll probably either love it or get sick! I’m hoping it will be “brilliant!” as Lisa would say. I’ll report out, of course :)

Hi Chris – I’ll have to look up the “red hot” warm up. I have just been doing my own deal, and I should probably watch one of the recommended warm ups. I do three circuits of some different arm circles, squats and an alternating front kick where I touch my toes. I seem to stretch everything out ok and it takes about 5 minutes. But mixing it up with something new is a good idea.

I’ll join you for the Silent Killer, I last did it on 9/28. My hinder has been killing me all day from the Give Me a Reason workout this morning, but it has been a good pain…

I’m in on the 100 PU challenge since 12/13 and have done a total of 960 push ups in 10 days. Just six months ago I could not make it to 5-7 in a row, and now I look forward everday to do my 100…I am even starting to like Reptile Push Ups. And I love knowing that others are out there also knocking those push ups out :)

Yep, that’s mine – but I’m not announcing it, its not necessary. They are just gauging interest to see if it is something that BR’s would want. I’m not sure if they will advance the idea or not, but we’ll see. It’s really cool to see that so many BR’s have expressed interest.

It is pretty cool!

It is! ps, I had forgot to say, he had thanked me already in an earlier FB post the day before.

hey gerri lee!

I’m in on as many pushups as I can do, started dec 14th  at 5 sets of 5 and I’m up to 5 sets of 10reps now, so doubled the amount I can do!

I’m supposed to do the 1000 rep workout tomorrow,  see what I feel like tomorrow! lol

Where are the last 4 workouts?:/

they have’t been posted yet!  maybe they are our christmas present!

I AM :) I am doing the 550 today and Silent Killer tomorrow – plus push-ups :) MERRY X-MAS, Gerri Lee!
Love, Maria

I’m in for the challenge!! I just began only 3 days ago, I didn’t see before this challenge. But I love PU so of course I follow you !!

THIS WORKOUT IS AWESOME!! lol thanks Lisa for the butt exercises you have officially killed my arse muscles. To start with I used to weigh 110kgs and I had the flatest arse you could ever imagine till i started hitting the gym with the stairmaster, rpm and rowing machine the curves were suddenly appearing… miracle.. i know!

Now im off gym and into bodyrock I’m always keen on new workouts for the arse!! So far (not to sound up myself and I probably will so apologies in advance) my arse have been appreciated by Brazilians as I have been complimented that I have a nice tooshie by them so thanks so much for the videos as they do work! I will definitely be doing these exercises whilst watching tv and if you have anymore PLEASE LOAD THEM UP!!! Bring em on sister, lay it on me hard! as the burn in my buns and thighs was the most amazing feeling! lol weird I know

As for the abs! Just a quick comment I found it extremely hard to balance on the ball for the first exercise but took your advice and took time out when needed to prevent injuries.

In the mean time Merry Christmas!! :D can’t wait to see more video workouts from you soon or in 2012 x

I finaly chose “Pumped Up Kicks Wo + Silent Killer Wo” +120 PU !!120 =20 sumo PU20 Reverse PU20 knee touch PU20 halp burpee PU20 one arm triceps PU L20 one arm triceps PU RMERRY CHRISTMAS FOR ALL BODYROCKERS  !!
Have a great day !

I did it finaly today. Very killer for legs !! OUCH ! I couldn’t really beat my score totaly, only with some exercises, not all. Brutus try to make me give up …but He lost !!! :p

Hi bodyrockers! I wish you all a very merry christmas :) enjoy the holidays!
Just finished the silent killer workout – puh – brutal, but sooo good!

Much love to all BR out there!
love you guys!

I’m in and lovin’ it.

Today morning i did a workout inspired in abs assassin. I’ve been having some low back pain for a while and my butt was sore from last workout so i focused it more on the upper body. 

#Tabata High knees with jump rope: 55-55-54-54-54-54-54-55

- Side & front knee raise (each front count as 1): 20 reps (40 reps in total) = 1:17 min and did 10 more in 1:00 min. 

#Tabata Jumping jacks with jump rope: (2 jumps count as 1) 22-21-23-23-24-21-24-24 , I tripped many times in these :S 

- Side plank lift – 25 each side. 2:49 min both. 

#Tabata Scissors with jump rope: 47-47-48-47-46-47-47-47

2 rounds of
- Right one leg pike press + crawl and plank elbow knee crunch – 10
- Left one leg pike press + crawl and plank elbow knee crunch – 10
Total time: 6:00 min. 

I was gonna do all 20 in 1 round for each leg but you have no idea how much ur leg burns!!! i didnt expected it but my calves and leg burned so much doing this exercise so i had to switched after 10 reps.  

EXTRA: 20 plank toe touch & vertical leap x20 = 2:20 min
100 skipping + 100 high knees + 100 feet together + 100 butt kicks (all with jump rope)

:) Happy Holidays bodyrockers!! 

I followed other Bodyrockers’ suggestion, I did the Silent Killer Workout. It is good workout for Today’s day because I went to beauty parlor yersterday.
Feliz Navidad for Everybody!

I have gained back 10 of the 70 pounds I have lost in the past two years, most of it has to do with my new (sedentary) job and a very stressful work/school schedule…I have decided that enough is enough and I vow to reignite my passion for fitness in 2012!
I did this workout kind of strangely, so I won’t post my scores, but I did get one hell of a workout in today!

I liked the idea of a hard and fast workout today as the Christmas season kicks in!
I warmed up with a 2 mile dash at v hard effort on the flats, increasing the tempo all the way, then went straight into two rounds of Lisa’s workout:
one leg push ups:18, 22 (ball had a mind of its own on round 1!)
clean/squats: 7,7  35 lb sandbag
lunge/twist sandbag:  7,6
jump rope: 75,95 with fumbles
Bonus abs: 23,21,25 of the different exercises …nice burn
Bonus buns: 41,64,69 of the variety
Finished off with 100 high knee jump ropes at max effort…puffing and blowing hard!
Cold shower, stretches, and breakfast!
Merry Christmas and Happy New Year to all you Bodyrockers!  Let’s make it a fabulous 2012, filled with love, family, friends, and all things good!  Aloha and mele kalikimaka! 

What exactly does this PU challenge consist of ???

Some of us are doing 5 sets of 20 push ups after our work out, or any time during the day….everyone is being very creative on the different styles, Bonnie has created some brand new combo ones. The goal is to help increase upper body strength, as well as core stability. It’s just an extra challenge for each day. Hope that helps..:-)

Any new WO posted yet ?

Definitely !!! =D

Reminds ya somethin ? :) “the last WO of 2010″ … haha :) what a nostalgy !!! feels like it was yesterday.. :)

BTW Im now eating complex/starchy carbs w/ EACH 1 of my meals !!! & U won’t believe it but IM FINALLY LOSING FAT !!! I feel MUCH better & comfortable & don’t need to worry much about getting hungry after 1h or gaining any fat… I just keep it up to 15g of carbs per meal & it works great !!! I don’t even limit them w/ my dinner or late at night :D but I won’t overdo it of course haha :D Im happy again… :)

Merry Christmas to all bodyrockers everywhere!!!!!!!!!!!!!!!!  I know tomorrow is the big day, but Sunday is one of my regular work out days, so…….I’m going to do the one that Jess has posted on her FB page…16 rounds 10/30

1/ HKS
2/ double pump burpee, 2 push ups
3/ HKS
4/ plank toe touch burpee
(get
into plank position. Balancing, touch your Right hand to your left foot
keeping your core tight. Return to Plank. Do the other hand and foot.
This replaces the push up. Complete the Burpee. This counts as one full
rep.)

I’ll take my usual Monday off…have a great evening all.

Hi Janet and everyone,

Merry Christmas, Happy Holidays and a great New Year is ahead!  :-)

–Chris

Just wanted to stop by and say Merry Christmas to Zuzana, Freddy, the hosts, and Bodyrockers worldwide!

Bonnie, you made those?  That’s awesome.  

Hi Chris,

I do a combination of the ones posted in the “warm-up” tab on the site.  I’m trying to paste a little table I printed out for my workout log. …Hopefully Disqus doesn’t mess up the format!  I don’t always follow this exactly, but I like it.  I usually add standing quad stretches & tricep stretches.

WARMUP
ROUTINE: 27 rounds 15sec
à  6:45

Shoulder
Rolls

à

Jump
in Place

à

Scissors

à

Arm
scissors (hug)

Fwd-Backward
Jump

Lunge
hip stretch (L)

Arm
Chops (like swim)

Side
to Side Jump

Floor
hamstring stretch (L)

Wrist
circles

Twist
Jump

Lunge
hip stretch (R)

Ankle
rolls RT

Jacks

Floor
hamstring stretch (R)

Knee
Circle RT (rt knee bent, trace wide circles with toe)

½ jump
squat

Upper
body twist

Captain
Hip open/close

Side
to side leg lift

Fwd
Bend Twist

March
in Place

Reach
across side lunge

Side
to Side reach

Jog in
Place

High
kick to opp hand

Yoga
fwd bend stretch

I attached a picture of my warm up & cool down tables…The document version fits perfectly in my 3×5″ workout book.

Merry Christmas everybody!  I love the BodyRock community, and I wish each and every one of you the happiest, healthiest and most joyful of holidays. :)

Thanks.

My whole diet is made of carbs, I would never be able to cut them to this point ! :-o
Anyway my problem is a bit different, I’m a bit *under*weight so trying to gain some… but whenever I gain some, it’s mostly fat, it seems I can’t really build muscle, or very slowly – contrary to fat :- Also what I’m looking for, is food that would give me energy, not just for the workout but through the day, cause I always feel sleepy except for a couple hours a day… Yeah, I understand I have a very bad diet, but to me changing my diet would be way more difficult than working out. I need to do it by little touches, little adjustments…

Will search for the last workout of 2010, right now it doesn’t talk to me, but it will probably remember things well I’ll see it. On a side note, I wish we will have news from Zuzana for Christmas or before the end of this year :’-(

YOU TOO, Amazing Audra <3
Love, Maria

Ma workout i did this morning:

P#1: 8 rounds 20/10
- Pendulum
- Grab the knee plank

P#2: 10 min time challenge (pure torture workout tho 2 one arm pu instead of 4.)
- Jump Lunges 10
- One arm push up right 2
- Plank jumps 10
- One arm push up left 2

P#3: Same as 1.

P#4: 10 min time challenge hot curves exercise challenge.
- 2 jumps forward + 10 sumo high knees + drop down and power up.

100 jump rope jumps.

SCORES:

-Pendulum: 43-43-43-39 / 45-41-37-36
-Grab the knee plank: 14-14-13-13 / 16-14-15-14

P#2: 10 rounds + 10 jump lunges, 2 one arm pu, 4 plank jumps. 

P#4: 44 sets 

:) Merry Christmas! 

x-mas morning WO from Jess FB page http://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574

16 rounds 10/30

1/ HKS w/rope 86-86-84-84
2/ double pump ( 2 PU) burpee 6-6-6-5.5
3/ HKS w/rope 88-83-81-85
4/ plank toe touch burpee 5-5-5-5

my PU for today

10 per arm one arm press up and push back
20 military
10 sphinx
10 diamond, right to the floor
20 reptile
10 sets, so 20 PU Bonnie’s double dandies
20 super wide

so, 120 PU

just a few random thoughts here, might be the rum I put into my protein shake with some eggnog, hey, it is christmas, and I did work out….

1/ the diamond PU must be much easier for a woman with an ample chest, the floor is closer

2/ if you are going to try the double dandies and want some depth, don’t wait until your last set, these are hard, thanks Bonnie

3/ the reptile PU dynamics change if you actually put the weight onto the opposite arm of the leg tuck, you can press that shoulder right down to the ground…try it..tell me what you think

HUGS to every one

How can one get lean as Lisa-Marie ?! please share out your diet !

12/25/11
Today I mixed a workout that Jess posted on her facebook page with some other things for this:

10/30 x27 (18min)
high knee skipping (HKS) 79  75  77
1-leg side hop + kick 16  15  14
double pump burpee 5  5  5
dynamax ball wood chop RT 13  12  12
dynamax ball wood chop LT  13  13  12
HKS 80  76  70
1-leg tricep dips, alt  24  20  18
plank toe touch burpees 5  6  6
pushups (knees) 11  10  8

+ 8 min 10/30 skipping & 4 min 10/20 = 12 min skipping

Now off to Xmas dinner….

Merry Xmas bodyrockers :)

I copied your workout again without meaning to!  Funny.

I like your modifications…great minds think alike I guess…have a great dinner.

I truly wish U the best of luck on finding the proper diet for U. I like to hear BRs like U being honest to say they won’t do it w/out enough carbs. Im still expirementing… like always ! but it seems that Im very close to the optimal fat-loss diet for me. you WILL need enough cabrs to build up muscles, I think that generally U can try include some LIMITED amount of complex carbs (grains,potatoes & other starches) to each 1 of your meals. the problem is that some don’t know where the limit is. I think for most it’s around 15g of carbs per meal. so try it, see how it goes & if you feel better. for me, including limited amount of carbs w/ each of my meals has DRASTICALLY improved my mood & energy I then going on no carbs at all… the problem is now the fruit, if I eat 2 fruits in a day – where should I include them or should they be eaten INSTEAD of the complex/starchy carbs of the meal ? I still don’t know & wish I will one day.

OK enough talking !~!~! sorry for the consufsion I always make… but it’s still very important IMO !

BR Beth

Thanks! :)

Glad you like the Double Dandies!!  :) 

Gabra, what a funny surprise to click on this, I busted out laughing.  No mincing words here.  Love it, thanks :)  still laughing…

Chris, by the way, nice workout station on the veranda, what a view!! I would love to workout in the fresh air. 

Holy cow Jess, you are organized, nice job.  I’ll have to check this out more.  I admit, I need to make more time for both warm up & cool down.

 HAHAHAAH!

Yeah, diet is such a complex thing… so many contradicting informations, and each person is a different case… We can only experiment, but even when we think we have a good plan, the body can turn to dislike something and make it all wrong :-

That’s so DAMN TURE ! :/

Hmmmmmmmmmm…… I would just ask for Lisa Marie’s diet. that’s all. she haven’t shared it w/ us yet ! she PROMISED… :{
hm… It’s very hard for me to get lean b/c Im always so confused around about my diet. I TRY to limit certain food consumption like as I said for fruits, eggs, whey etc… Im thinking on giving up the whey protein. It doesn’t really satisfy my hunger for long. I can’t find any low-fat ot no-fat dairy products around. we only have fat-free yogurt which I eat only once a day, so I guess it’s enough – 1 dairy product a day. it’s also b/c Im just not a big fan of D products (lactose content, carbs cals etc). for fruits I think I’ll rather eat apples, pears, oranges etc over bananas, pineapples, dates & other sweeter high-GI & carbs fruits. I also want to try eating as zuzka did in the past – 1 piece of bread (well, of course that not for ALL meals but for 2-3 as a snack for 10am & 4pm), well… for the protein Im still not sure if I should hit a certain number for every meal. for example: 15-20g of protein for a meal. well ? I only have 1 yogurt & 2 whole eggs (which also contain enough fat for 1 meal) – so if zuzka’s BF contains 1 whole egg & 3 Tbs of yogurt (=which is 1/2 yogurt) then well should I be consuming the rest of it ? generally I’d like to eat the rest 1/2 yogurt as a dessert for my post-wo meal w/ 1/2 fruit or something. I need an idea for protein to add to my 10am’s snack !

BR Beth

Thanks Bonnie. I never look at the chart anymore, but it helped when I started. If I don’t warm up & cool down, I end up more sore…& my feet might end up with a plantar fasciitis flare up.

Thanks Bonnie. I never look at the chart anymore, but it helped when I started. If I don’t warm up & cool down, I end up more sore…& my feet might end up with a plantar fasciitis flare up.

This website is awesome.  You can sort & search by time, equipment, intervals, # reps, etc.  
http://fitness.litealloy.ru/workouts/tags?utf8=%E2%9C%93&search%5Btime%5D=&search%5Btags%5D%5B%5D=no+equipment&commit=Go%21

totally agree with Freddy…anyone out there that is complaining about what you’re looking at needs to keep your comments to yourself…seriously

If possible I want to keep for good too!

I really had to talk myself into this today.  The only reason I could come up with not to was “I don’t feel like it right now – I will later” and that didn’t really seem good enough.  By the second exercise I was totally excited.  Thanks guys.

Wheeeeww!!! We just did Lisa’s weighted one matched with Sean’s Christmas bodyweight workout, going through both twice (LM’s, Sean’s, LM’s, Sean’s) for a total of 16 minutes and MAN let me tell you–it was one of the hardest workouts I’ve ever done!  I called it “Christmas in Paradise” workout.  I love LM’s lunge and twist.  Last time I did that my sides were sore.  It’s hard because Brutus is just whispering through the whole time telling you to stop.  I wanted to take a break but didn’t!  Anyway, I started with Sean’s and my boyfriend started with LM’s.  That way we can share equipment.  I was excited becuase I got a new jump rope and bought my boyfriend a weighted one so he can enter the wonderful world of skipping. :)

We called the bunny hop the “linebacker knee touch” because the middle position is like a linebacker.  And it’s the playoffs. :)

35 lb sandbag, swiss (balance) ball.  

pu and linebacker knee touch: 9-8
step up L: 33-27
pu and linebacker knee touch: 8-7
step up R: 28-27
balance ball one leg pu and reptile pu (each pu is one rep): 22-20
clean and press, jump in front, 2 jump squats, jump back: 5.5-7
fwd bwd lunge and twist with sb: 9-9
high knees: 106-107

Happy Birthday Sean!!! Hope you guys are having fun. :)

I did this again!  These workouts are great doing both workouts through twice for 16 minutes.  It also allows my bf and me to share equipment–I’ll do the bodyweight while he does the weighted and switch. I had to modify because I don’t want to hurt my back, so I used my ugly ball (10 lb) for the press and jump in front thing.  I used an 18lb sandbag for the lunge thing.  Instead of the one leg squats and one arm push ups (both I could feel in my lower back), I did jump lunges for the first round and scorpio push ups (which are really more pike push ups) for the second.

Sean’s:
jump lunges: 49-41
scorpio push ups (5 on one side, switch): 17-14
3 plank jumps and 3 missile squats: 5.5-5
commando push ups and leg raise:13-?? (forgot to write it down)

Lisa-Marie’s:
reptile and one leg push up on balance ball: 19-16
ugi burpee, jump in front, 2 jump squats, jump back:  5.5-4
lunge fwd and bwd and twist with sb: 11-10
high knees skipping with jumprope: 76-100

hi my score was:
3
3.5
3.5
13
Lisa
8-5-7-144
Abs
12-15-8
Squeezes
58-70-66