Yearly Archives: 2012

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Legs And Butt Madness

Hi BodyRockers,

As you can tell from the formatting of this post we are having some issues with the site. We have a video to go along with the pictures but we have been unable to embed it. We will be posting the full workout including the video on our facebook page here. Just one of those days…

This should be the LAST post before we launch our new site (scheduled for tomorrow) so in a way this is the end of an era – the final post on BodyRock.Tv. Wether you have been BodyRocking with us for years, or are just finding us, what comes next represents the next stage in our fitness journey together. We’ve taken your comments and suggestions to heart and we hope that when you click here tomorrow after 5PM EST you will be pleasantly surprised with what you discover.

Triceps Push Ups

Start with your legs extended, hands on the floor with your arms extended directly underneath the shoulders.
Next do a half burpee by keeping your hands of the floor the entire time and jumping your legs up underneath you.  Jump back out into the starting position and repeat.

3 Star Planks With 2 Squat Jumps
Start in the push-up position with the Sand Bag underneath you and your legs extended – toes on the floor.
Do 3 star planks – creating an X shape with your body. If you are a beginner aim for 2 star planks. Remember to keep your core engaged the whole time – really make a point of pulling in those abs.

After the third star plank is completed, flip the bag up into a front squat position. Take a jump back and land on the balls of your feet keeping your knees bent (you can skip the jump and step back keeping low if you are a beginner or if you have knee issues)  Jump forward, place the bag on the ground and repeat.

Sandbag Side Lunges
Stand with your feet parallel, hip width apart holding the sand bag in front of you. Shift your weight onto your heels and feel your balance ground there. Engage your abdominals. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. The heels of both feet should stay flat on the floor. Having a mirror handy of a friend around to check your form is a good idea! Keep those knees behind your toes!
Star Jumps
Stand with your knees slightly bent and your feet shoulder-width apart.
Your arms should be slightly bent at your sides.  Bend your knees to get into a squat position.
Extend your legs and arms fully out to your sides at the same time in midair to form a star shape with your body. Bring your arms and legs into a tuck as you begin to descend from the jump.
Land softly on the ground with your knees bent. Sorry we don’t have a mid-air shot!
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Sexy to the Core!

Workout Break Down

1. Reverse Pull Ups using the Equalizer

2. Tricep Dips using the Equalizer

3. Hammer Curls using the Power Blocks

4. Bicep Curls using the Power Blocks

5. Around The World using the Power Blocks

6. Squats using the Power Blocks

7. Shoulder Press using the Power Blocks

8. Bent Over Row using the Power Blocks

Avoid “Twat Creep”

“You are the average of the 5 people that you spend the most time with”

– Tim Ferris

When you have let someone pull you through a meat grinder and have resolved not to repeat the experience, you tend to become outspoken when you see other people around you getting set to throw themselves down a similar set of stairs. Good people fall pray to absolute twats every day – and when you have witnessed enough family and friends get dragged down emotional rat-holes you reach a point where it’s time to say enough is enough.

The bottom line is that we all need people around us that support our goals and our overall wellbeing. There is a really simple, easy to administer test that you can perform to see if the people you have around you make the cut. Ask yourself if you feel good when you are around them and when you leave their company. If you don’t then you have your answer. If it’s a mixed jumble of emotions you probably need to step away.

Each of us has the absolute power to choose with whom we associate. If you spend time with negative, angry, abusive or toxic people it will weaken you. People with low expectations for their lives tend to be the ones that are the most voracious in ridiculing and belittling the dreams of others. We all deserve better.

Avoid “twat creep” in your life. I believe in giving everyone a chance to prove that they are not arse-holes. If they cross the line then vote with your feet and make the break. No need for drama, just be busy when they call. Let’s make a stand for basic decency in our lives and in our relationships with others – be strong – you are not alone!

Freddy

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Scream And Shout Workout

Workout Break Down

Set your interval timer to 24 rounds 30 seconds work 10 seconds break

1. Squat Side Leg Lift Left and Right

2. 4 Bicep Curls Prisoner Jump Squats Sandbag

3. Single Arm Press using the Power Blocks

4. Plank Press Up

5. Power Incline Chest Circles using Power Blocks

To make sense of life we rely on patterns. We program our day, our interactions and our relationships to work in very specific ways and to follow established rules. These patterns have become so widespread and common place that expressions like working “9-5″ make immediate sense to us. It all fits, and that’s the way we like it because we don’t have to think so hard.

With enough repetition we develop groves in our lives, pathways that over the months and years eventually harden into paved routes that we seldom diverge from. These are the roadways and superhighways through the various neighbourhoods of our comfort zones, and with the continuous buzz of busy thoughts we spend most of our lives staring at our feet as we shuffle along our roads always taken.

Yesterday I walked up a one-way street in my hometown. It’s one of the main routes, a street that I have driven down a thousand and one times. In all the years that I have lived here this was the first time that I had ever walked up it on the sidewalk against the flow of traffic. It was a strangely disorientating sensation – like I was walking backwards – I had disrupted a well established pattern with enough force that my senses clocked it – and it felt like I was stepping into something new. I began noticing details in the surroundings that had previously escaped my notice. Ideas started springing up and my inner dialogue shifted from busy thoughts to a more peaceful quiet reflection.

I would like to encourage you to disrupt your patterns and explore the outcome of looking at life from a different angle and less practiced perspective. Make a different choice, step in an untraveled direction – shake things up a little – you might be surprised with what you discover when you allow a little more discovery into your life.

Freddy

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Girl On Fire & Your Time Is Now!

Workout Break Down

Set your interval timer to 30 seconds work 10 seconds break. Go through this workout 2 times!

1. Run or Skip

2. 4 Bicep Curls and Prisoner Squat Jumps Using the Pink Sandbag

3. Run Or Skip

4. 1/2 Burpee Jump Tuck

5. Run Or Skip

6. 2 Tuck Abs 2 Bike Abs

7. Run Or Skip

8. In Out Legs 2 Cross Press Ups

*** The guys at Equalizer are offering BodyRockers an exclusive $20 off the same equalizer that Lisa uses into today’s video.

If you are thinking of getting one for your workouts, click Equalizer and enter the CODE: BodyRockEQ20

I’m learning that there is never a perfect time. You could always be younger, more qualified, thinner, lighter, have more money or be more beautiful.

Markets are up and down, your car needs a new muffler, everything is almost perfect but not quite – if only he would call, if only she would
email, on and on. Timing is everything or is it? How much of our life do we waste before we take the leap?

Whomever invented the calendar put human progress forward but also inadvertently invented planned procrastination. If you are anything like me you
will start everything next Monday, or next Month or as the New Year approaches it’s gravity pulls us quite willingly into thinking the best time to start is January 1st. Plenty of time to really get down and dirty with all of our bad habits and enjoy a final roll in the hay with all of our naughty vices.

I love fresh starts. They are the psychological equivalent of those 5 hour energy shots – you feel the temporary boost of starting over that is followed by a
crash of old habits, behaviours and impulses tromping their muddy boots all over our spotless futures. Until next Monday – when we can start again. Monday the great eraser of the past, the wonderfully convenient weekly page turn in the appointment calendar of impotent discipline and broken promises.

Much like perfect timing, fresh starts make us feel warm and fuzzy inside, but in the end they don’t really help the cause. They are perhaps the ultimate Jedi mind trick -they allow us to feel good about planned procrastination – they ultimate layaway plan for our unrealized dreams.

There is always room for talking and planning – but the most empowering thing you can do is to take decisive action now (DAN). Life is lived now, between the breaths and the reps, and our heart is the drum beat that we need to follow forward. Feel the fear – it’s a blast of your waiting greatness – and do it anyway. Your time is now and DAN is your new best friend.

Today’s workout was suppose to debut on the new site – but the site is not ready yet. So instead of waiting DAN insisted that we post it now!
Enjoy it now!

Freddy

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Don’t Wake Me Up Workout & Is it too late to have kids?

Is it too late to have kids?

My friend is turning 36. She just recently separated from her husband. A reconciliation is not likely. In a cab ride Saturday night she mentioned that she won’t be having kids. I asked why. She said that she is out of time. She laid it out. For her to have kids she would have to find a guy – rather find the right guy – establish a relationship, get pregnant have a baby. Most people on the dating scene are crazy – or have no interest in actual relationships or both. She seemed resigned to live a childless life – which is fine except for the fact that she really wanted kids with the right person.

I’m 37 – at my age my parents had a 10 year old (me) and a 6 year old (Sean). They certainly weren’t taxing around downtown Toronto on a Saturday night club hopping with other 30 somethings. All of this got me thinking. Have we delayed our adolescence to the point where there is just not enough time on the clock left for our generation to reproduce? I got married at 30 and was separated at 36 – and I thank god everyday that there were no kids birthed out of that asylum. Still I would eventually like to be a father – or at least I think I would but I suppose the clock is ticking on that score too. Do I really want to be that guy who is dropping off his kids at college at 60? Does it matter? Why does everyone around my age still feel like they have so much growing up to do?

Enjoy today’s Lite workout! It’s the perfect place to get started with us!

Freddy

The Workout:

Workout Break Down

Set your interval timer to 30 seconds work 10 seconds break. Go through this workout 3 times!

1. 2 Push Ups 2 Ab Curls

2. Jump Forward and Back Toe Touch

3. 4 Mountain Climbers 4 Half Burpees

4. Squat Side Leg Lifts Left and Right

The Workout Tutorial Video:

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Unapologetic Sweat

Hi Bodyrockers,

We all go through dip’s where we lose our Mo-Jo & it’s at this time that we need someone to just give us a kick up the ass.

Well this is that moment if you re looking for it. It’s time to get into your favourite work-out gear, turn up your favourite workout song & Press PLAY on the Video below and smash out 2 rounds. Take no prisoners, sweat through each exercise & feel the rush of adrenaline as you HIIT the finish line stronger & more empowered in just 12 Mins.

Think this is impossible ? Take the challenge, If you have never tried a BodyRock Workout, Give this one a go and share you comments & scores below.

These workouts are designed around one simple goal- to create The Best Home Workout’s Online for free. All you have to do is check in with us everyday & get your daily Ass Kicked & Adrenaline pumping :)

This workout kick started my Mo-Jo this morning & pushed me outside of my comfort zone at the same time – I hope you enjoy it as much as I did.

ps, I would like to give a shout out to Aaron – thank-u for kicking my ass & pushing me out of my comfort zone.

L xx

Todays Sweat Video:

Workout Break Down:

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 2 times – Or if you want to smash it out as a couplet workout… then set your timers for 3 rounds of each couplet ( 2 exercises ) & then move on :).

1. Reverse Shoulder Sequence Power Blocks

2. Deadlift + Row Using the Pink Sandbag

3. Plank Push Up

4. Circle Chest Press Power Blocks

5. Single Arm Press Power Blocks

6. Mountain Climber Pike Jump

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Video Tutorial & Question:

20 OFF CLICK ON THE IMAGE AND ENTER THE CODE BODYROCKEQ20

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Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Powerful Legs Workout & Set It Right Challenge

Set your interval timer to 40 seconds work 20 seconds break.  You will go through these exercises 3 times.

1. Angle Lunge Right Left and 3 Deep Squats using Power Blocks

2. Backward Lunge Left and Right Power Blocks

3. 5 Pogo Hops Left and Right

4. Single Leg Squat Left Leg Power Blocks

5. Single Leg Squat Right Leg Power Blocks

Set things right.

We all have done things in the heat of the moment that were not the best reflections of our true character. It’s easy just to let the embers of those emotions lay and move on. Time can heal, but coals left to cool on their own can spark back to life and ignite an emotional firestorm.

When we look back on our journey it shouldn’t look like a blackened wasteland of burnt out relationships and missed opportunities. If there are patches that have been consumed in the flames we can replant, rebuild and regrow. Soil that has been fed by fire is the richest place to sew a seed of hope and renewal.

Instead of walking away from the simmering coals of emotional conflicts put them out by setting things right. Take responsibility for your actions, your words and your deeds and make amends. Apologize from the heart, make restitution if you were in the wrong with an act of kindness and silently bless everyone involved.

In the place on anger and resentment you will feel a rush of peaceful accomplishment fill what was once a smouldering ash heap of emotional baggage. It will set you free and make room for good things to come your way.

Chances are you have a situation in your life that is a fire hazard. Challenge yourself to set it right.

Best,

Freddy


Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

Girl On Top Workout & The Troll Test.

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 2 times.

1. Around the world with squat using the Pink Sandbag

2. Skipping

3. Switch Lunges Wood Chop using the Ugi Ball

4. Skipping

5. Squat and Press Pink Sandbag

6. Squat and Press Pink Sandbag

7. Skipping

8. Three Point Abs using the Dip Station

9. Three Point Abs using the Dip Station

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1. Half Burpee Left Right Middle

2. Reverse Pull Up Using The Dip Station

3. Burpee Jump Tuck

4. Knee Up Abs Using The Dip Station


The troll test. You are a troll if you could say any of the following to someone:

Too skinny or too fat. Too muscular or not muscular enough. Have no boobs, too much boobs, fake boobs you need to get boobs. Flat ass, fat ass, no ass, huge ass. To much make up, bad dye job, liked you better as a blonde. Natural on the outside fake on the inside. Fake on the outside authentic on the inside. You look like a slut. I’ve never met you and I’m not qualified to make this diagnosis but you are obviously anorexic. You would be hot if you just lost that last 5 pounds. Smoking body ugly face. Beautiful face for a fatty. Skeleton. Whale. Porn star. You look gross. You are ugly. Nobody wants you.

For this test typing it is the same as saying it out loud.

No matter what you look like or how kind your heart is, unfortunately there will always be people that will tell you that you are not good enough. These “people” are the trolls. They act out of frustration, resentment, jealously or just to be cruel because they can. They are comfortable hurting you even when their name and picture is on public view for all to see. There is only one thing you need to remember about trolls – they are full of shit.

You will never please the trolls and never expect them to please you. In the face of love, decency and respect trolls quail and often disappear. You can always kill trolls with kindness. If that doesn’t work there is always the ban and delete button :)

Be proud of who you are no matter what shape or size you come in. The kind lights always shine brightest. Catch yourself before judging others because the world already has enough trolls and we want you on tour team.

Enjoy your workout and remember that self love and acceptance is the best troll repellant out there.

Freddy

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Sexy & Lean Workout

Workout Break Down

1. Push Up Walk Over

2. Tricep Dips using Equalizer

3. Push Up Clean And Press Row Using the Sandbag

4. Lunge and B’Ball Twist Ugi

5. 3 Point Bicep Curls using the Power Blocks

6. Upright Back Row using the Power Blocks

7. Plank Row Spider Leg Twist Power Blocks

8. Chest Press using the Power Blocks

Work Out Break Down

1. Summer Abs using the Equalizer

2. Straight Abs

3. Vertical Sit Up

4. Around The World using the Sandbag or the Ugi ball

5. Straight Leg Ball Sandbag or the Ugi ball

6. Ugi Crunch Sandbag or the Ugi ball

7. Punch Abs

8. Balance Leg And Back Lift

Maybe things have broken down.

Maybe you have lost your job – your feeling of purpose.

Maybe your heartbroken or wounded emotionally from some great quiet loss that sits just sunder the surface of your thoughts.

Was it a deception or betrayal? Something that set your knees to the ground and threatened to take away your breath?

Have you had your faith stretched from it’s sockets and your sense of fairness sucked away like a cigarette that has been greedily smoked down to the filter? Were you discarded – used and then flicked away without pause or a second thought?

Some of us are welcoming the end of this year because the promise of turning the page to the clean boxes of 2013 might be our only way out of the many long painful defeats of 2012.

Loss is loss – and heartache kindles even when soaked in tears.

I find myself starring out the windows that surround me looking into a past that could trap a million thoughts of what if.

We don’t have to wait to hang next years calendar to have experience a rebirth of hope.

Lisa looked me in the eyes today – and my girl has the most beautiful brown honey pools – and she told me gently to be here in the now.

She threw me a life line to the present moment and reminded me to be thankful for all of the simple joys and pleasures of my life.

You can get lost in the past – trapped under the weight of a distant memory that grows heavier every time your thoughts come to rest on it.

Claw your way back into this moment and be careful when your eyes linger and your vision blurs and dissolves into old hurts. The past has a gravity that pulls you backwards even as the hands of time spin forward and you lose precious moments and opportunities retracing your fingers over old scar tissue.

Live in the now. Your scars make you beautiful. Character makes you strong. Having suffered loss blesses you with empathy. Take this life one rep at a time.

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Pissed Off And Proud Workout

25 Reps Per Exercise For a Total Of 375 Reps!

Workout Break Down

1. Push Up Tricep Dip Using the Equalizer

2. Bear Crawl

3. Swimmers Abs using the Equalizer

4. Chest Fly and Press using the Power Blocks

5. Ugi Crunch using the pink Sandbag or the Ugi ball

*** The guys at Equalizer are offering BodyRockers an exclusive $20 off the same equalizer that Lisa uses into today’s video.

If you are thinking of getting one for your workouts, click Equalizer and enter the CODE: BodyRockEQ20

If you missed Sean’s Full Body Routine Give This A Go!!!

We share our workouts.

We share our lives with you so you can feel like your working out with a friend. We want you to know us better than you would know a PT at the local gym.

Thats why we bring you into our home, take you on our travels and share our lives with you.

The platform or context was not designed as an e-commerce engine. We don’t have a $100 DVD set. There is not a “coach” program or any other kind of multi-level marketing funnel. We are not planning on pay-walls, subscriptions or clubs. BodyRock will always be free. If you are waiting to see who is genuine and who is designing their program just to make a buck wait and see who tries to sell you a DVD or club membership first – it won’t be us.

This is not a cult. You guys get pissed off with us all the time. We listen. We try harder. Sometimes we get pissed off back.

Lisa, Sean, Paul (our amazing editor) and Myself are the full crew that keep this rolling.

If someone writes something cruel in the comments we: A) forgive B) delete C) Ban D) Try and not dwell on it – even when it stings.

This June, we will have been doing this for 5 years.

Our first video was watched 87 times. Today just over 500,000 people watch our videos every day.

I believe that there are over 1 million people out there that would benefit from working out with us every single day. We have some work to do.

There have been many BodyRock couples meet on the site – at least one of these couples were recently married.

Our workouts have been followed by soldiers from all over the world – including those on active duty in Iraq & Afghanistan.

They are also popular with first responders – firefighters, paramedics and police.

One of the biggest challenges has been in bringing in guest hosts. All new hosts will be under contract before they appear in their first video.

Despite having been written up in publications like The New York Times Magazine, Self, Shape, The Washington Post, The Globe and Mail and The Huffington Post, we still feel like we are largely under the radar. No one has yet fully told our story.

This fall we traveled to LA, Miami and NYC and researched all of the top fitness classes and bootcamps that are being offered at the really posh fitness clubs. We are bringing our interpretation of these workouts to a new weekly schedule when we relaunch this month.

Yes Lisa and I are a couple. Sean is my little brother. There are 4 years between us.

If you have an issue with celebrating the beauty, strength awe inspiring marvel that is the human body then you will likely take issue with our approach to fitness.

Yes our content is provocative – but thats how we like it. No we won’t change who we are. Get over it.

Lisa has had less “plastic surgery” and overall modifications than other people that have stood in front of the BodyRock cameras – she has just chosen to be honest and open about it and yes I know that this comment will piss a lot of people off.

Anything anyone choses to do to themselves is ultimately their choice and for their own reasons. Without knowing them, or having taken the time to speak to them about it making a cruel judgement or attacking them for it is more of a statement about the person making the insult. Around here attacking a fellow BodyRocker gets you banned.

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here


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Black Ops Workout & Take Responsibility For Your Life.

Stop looking at your life and passing the buck and blaming everyone else for everything you don’t like or don’t have.

“They won’t fix it, they won’t give it to me, so I can’t be happy”. Rubbish. No one is going to hand you a career, the corner office, an audience of adoring fans or a bedrock of security. It’s too much to expect of Santa Claus, and there is no such thing as a Jennie in the Bottle. Wake up.

By shifting the blame we are disempowering ourselves. Why is your happiness or success tied to the actions or approval of someone else? Why have you chosen to play the game of life by those rules?

There is always another way to make it happen – your way – and that way takes effort. It takes sweat, and often it takes tears. As soon as we take responsibility for the state of our lives, our business and our bodies we take back our power. The power to take action, the power to effect change, the power to move forward. You can blame others all you want, but you are shifting to neutral and handing over your destiny.

Be responsible for you. Stop surrendering to helplessness. Quit playing the poor me blame game. Grow up. Be grateful for opportunities and courageous enough to take them. Move your life forward.

Freddy

Hiit Real Time Workout. Replay this video 3 times and complete 3 rounds for the full workout. Advanced try for 4 rounds.

Hiit One on One Tutorial Video – Lisa explains her workout and gives you alternate beginner modifications if you need them (you can also checkout our Christmas lights :):

My Workout Break Down: Replay the video 3 times and try to keep pace with me for each round! If you can’t keep up don’t sweat it but pacing yourself against someone fitter is always a great way to get that extra push. If you run with the big dogs you might not run as fast but you will run as far!

1. 10x Reps of Elevated Push Up Alternating Knee To Elbow using the pink Equalizer *****

2. 10x Burpee Jump Ups

3. 10x Straight Legs Chest Press Abs with the pink Sandbag

4. 10x Frog Jump Push Up

*** The guys at Equalizer are offering BodyRockers an exclusive $20 off the same equalizer that Lisa uses into today’s video.

If you are thinking of getting one for your workouts, click Equalizer and enter the CODE: BodyRockEQ20


Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Hello McFly Legs and Back Workout & Tutorial

Where are you right now?

How close to your goals are you? Miles off or just across the street? Take a minute and focus on 3 things that you want to be, achieve or change. In a moment of no bull-shit honesty with yourself ask yourself if you find a way of directing 5% more time, energy or effort towards what you want. Can you?

You can find 5% under your fingernails. It’s getting up 10 minutes earlier, walking an extra block, taking a minute to call instead of email, saying something kind to someone out of the blue – giving anything from the heart. This 5% compounded day by day, rep by rep and smile by smile will move the landscape of your life to a place where the sun shines a little bit brighter, your clothes fit a little bit better and your heart feels a whole lot lighter.

Start looking for that 5% in your BodyRocking today. Whatever you give you will get back – and that feel good sensation is your body smiling :)

Best,

Freddy

Today’s workout video – repeat video for full workout!

Set your interval timer to 24 rounds 30 Seconds Work / 10 Second Rest minute rest in between rounds.  You will repeat this circuit 4 times for a total of 12 minutes.

Workout Break Down

1. Alternating Reverse Lunge With Kick and Press using the Sandbag

2. 3 Up Right Row 3 Hammer Row using the Power Blocks

3. Squat and Press (2 Squats on 3rd Press) using the Power Blocks

4. Reverse Push Up using the Equalizer

5. Jump Tucks

6. Plank Row using the Power Blocks

Workout Tutorial and breakdown for beginners:

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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Slippery When Wet Workout & Tutorial

Real Time Workout Video: Replay 3 times through!

Complete 10 reps of each exercise!!  Go through this circuit 3 times!

1. Ninja Tuck Jumps Ugi Squat and Press using the pink Sandbag or the Ugi ball

2. V abs with reverse curl

3. 1/2 Burpee Reverse Curl Push Up

4. Switch lunge with Ugi Ball- using the pink Sandbag or the Ugi ball

Beginner Tutorial Video – Tips and Modifications:

Lisa and I were buying Christmas lights on Sunday for the house when we came across a scene that stuck with me enough to want to share it with you.

On our way out of the store we walked by the fitness section – and it was stocked with all the typical gear plus all of the expensive DVD series from the regular suspects. There was a woman there – maybe mid 40’s taking it all in – but I could tell from her body language that she was unsure and feeling totally intimidated. Here was someone that wanted to take that first step but clearly had no idea what to choose or how to go about doing it. My heart went out to her and it was in that moment that what we have dedicated ourselves to doing here became crystal clear to me. Why should that woman have to be standing in a store isle on her own looking at expensive DVD programs? It may sound stupid but this woman reminded me of my mom – and I just wanted to tell her to save her money for Christmas presents for her family because everything on that shelf was just a promise of fitness for cash – not anything made by people who actually wanted to help her.  In the end Lisa introduced herself and told her about our community and the long and the short of it is that the outright relief that flooded onto her face and her thanks made our whole weekend. She wrote down the address of the site, thanked us again and went on her way with I’m not kidding – a spring in her step. From our living room to yours we hope that you enjoy today’s workout.

Best,

Freddy

P.S. We shared the new logo for our brand-new website on our Facebook page here!!! Also we will be announcing the launch and the start of our new 30 day challenge there as well so be sure and like our Facebook page so you don’t miss Day 1 of the Challenge when it starts NEXT WEEK!

Pps. Check out both video’s as we share our Raw Juice Cleanse we are currently doing with you & also other exciting news :)

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

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A friggin awesome Real Time workout!

How much time do we waste trying to fit a square peg into a round hole?

If you find yourself having to “sell” how special you are to others then chances are you are talking to the wrong person. If you find yourself having to convince someone that you are trustworthy and decent, chances are that you are talking to the wrong person. If people don’t look at you and recognize you for the vibrant, decent and wonderful person you are – chances are they are a square peg. Trying to convince others of your worth is heartbreaking and exhausting and in the end even if you temporarily manage to convince them it rarely lasts. Surround yourself with people who recognize you as a good person without the hard sell because in the end you can’t buy loyalty anyway.

Best,
Freddy.

Here is today’s Real Time Workout. Hit Replay at the end to do another full round with Lisa! Try for 3 rounds or more!

For the breakdown of exercises watch the video. Lisa takes you through the whole routine!!!!

Here is Lisa’s check in video – watch this video for some warm up motivation and info about today’s workout!

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Keep Climbing to Your Goals.

The slopes of the mountain of success is littered with the fallen.

We all leave base-camp together full of hope, drive and passion to reach the summit.
This time will be different we tell ourselves. 24 hours into our climb 50% of people fall away – that initial energy spent like the quick burn of kerosene on a fire.
The least inspired and most common things often trap us into becoming a sluggish grease stain on the side of the mountain. The McDonald’s drive thru special beckons or the TV traps you on the couch and the heroic quest is lost like loose change in the cushions of the sofa. If your sofa and the idiot box can stop you from training with us for just 12 minutes a day what chance do you really have in life to achieve anything?

On the rest of us go to live another day – another step towards our goals. Some that continue on pitch their tents during the accent and decide to settle. These are the dabblers, the habitual gym regulars, the people who have been on the quest forever but never actually realize any change. You can spot them in every gym around the world reading on the elypical machine. They get to feel like a climber without moving their game up. The vast majority live here – occasionally slipping back down to base camp, but mostly just hovering in their comfort zones. It’s a social place to hang out and you get to take trendy sneakers to work with you – you get to enjoy the moniker of someone who “works out” but because you never commit to achieving what you are capable of you spend your time watching wistfully as the real climbers reach up and above and disappear into the heights.

The climbers climb. Up, beyond, ahead. They come in all shapes and sizes – all body types. We recognize them because we sense their power and we are inspired by it. They are the ones still moving, still striving. What powers these dynamos of discipline and motivation? What makes them power through that extra rep? I believe that they measure themselves not against the photoshopped silhouette from a magazine or even the other climbers around them – they push against their own personal bests and they do it consistently.

If you push to beat your own personal best you will always rise above where you are now. Day by day – 12 minutes at a time you will gain altitude. This measure of success comes from the heart – it’s a truth between you and your soul – and it defines the true climbers in life.

Best,
Freddy

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1) Touch Floor Jumping Jacks

2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag

3) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)

4) Burpees

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1. Elbow to Knee jumps 10 x each side

2. Clean & Press & Squat & Press & Push Up using the Sandbag

3. 10 x High Knees & 10 x Mountain Climbers

4. Centre to Elbow Jump (L&R) & 2 x leg jumps

5. 2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps

6. Switch Lunge & Press using the Sandbag

7. Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps

8. Spider Knee Push up & Straight Leg Push Up (L&R) using the Sandbag

9. Speed run

1. Box Jump + 1/2 Burpee (Alternative sides)

2. 3 point jumps + R & L Knee to Elbow using the Ugi Ball

3. Lunge & Swing using the Pink Sandbag

4.  Side Leap using the Ugi Ball

5. Tricep Dips + Knee Tuck using the Dip Station

6. Walking Pike Push-ups

Click here to take advantage of the savings: http://bit.ly/ULTSANDBAG But don’t forget to enter the coupon code: bodyrock to get the discount!***

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

Haley’s Facebook page: here

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Fight For Fit!

Hi BodyRockers,

There has been a lot going on over on Facebook lately (you can find us here). We smashed through 400k fans a few days ago and we are having some pretty interesting ahem… debates most days about body image, self esteem, fitness and everything else. Social media is tough because although there are tens of thousands of positive, happy people out there, there are also those that seem to be confused about how the whole “Like” button thing works. These people compete to try to win the “Grumpy Gus” award but we keep on BodyRocking right over top of them :) We could use some more sunshine over there so if you have a second come on over and get on our team – we love to hear from you guys and the more positive, happy people the better!

On a side note we have figured out a format that will deliver you guys the Real-Time workouts that you love in a video that should clock in at about 4 minutes in length total. We will film 1 full round of the workout that you can do in real time. When you get to the end just hit replay and it will start again. We are starting our coffee talk videos again, but we will post those separately so we can have our hang out and check in with you guys without disrupting the workout videos and making those too long. We feel like this is a great compromise that should work for everyone. Look for this new format in a day or two.

Speaking of coffee talks – what do you guys want to chat about? Let us know in the comments and we can start getting a conversation with you rolling. It’s been too long since we last caught up with you guys and we love to hear from you.

Thats it really. Talk soon – do your friggin workout and get our backs on the Facebook page here. We could use your help out there!

Best,

Lisa, Freddy, Sean & Hales.

The 420 Rep Workout Video:

420 Rep Workout!! Set your interval timer and go!

1. Bunny Hop Push Up With Leg Raise

2. Pull Ups

3. Surfer Kick Outs With 2 Jacks

4. Sumo Ass Outs

5. Plank Druck Chickens

6. Sumo Squats

7. Jump Squat With 2 Low Squats

The 1000 Rep workout video:

1000 Rep Workout!! Set your interval timer and go!

1) Burpees

2) High Knees

2) Bag Drop & Burpee Tuck Jump – Using the Pink Sandbag

3) Scissor Lunge

4) Elavated Plank Knee Tucks – Elbow & Cross (Alternate between L&R Legs)

5) Touch Floor Jumping Jacks

6) Overhead Lunge & Kick – Left Leg – Using the Pink Sandbag

7) Tuck Jumps

8) Overhead Lunge & Kick – Right Leg – Using the Pink Sandbag

9) Criss Cross Reach Through Abs (Alternate between L&R Legs)

10) 500 High Knee Skips

Alternate workout if you are feeling particularly brave :)

Workout Break Down

Set your interval timer to 50 seconds work 10 seconds break.  You will go through these exercises 3 times.

1.  Squat & Front Raise – Using The BodyRock Equalizer

2. Prisoner Squat Jump & Elbow to Knee Touch

3. Under Touch Toe + 2 Elbow 1/2 burpee Jumps

4. 10 Mountain Climbers, Clean & Press & Squat & Press – Using the Pink Sandbag

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Drop It Like A Squat !

On the haters….

We are going to show up with our workouts and train you for free every day of the week Monday to Friday. We are going to bring our best, put in 110% to take you to a level of fitness, health and happiness that will blow you away. It’s on. We need you to show up everyday, push to your max effort for 12 minutes, and just give it a go. We have sorted it all out for you – it’s free, short and the most effective HIIT fat burn and tone up that exists.

The only standing rule is that this community is a place to express support, love and kindness. This is not a place for judgement, personal attacks, or hurtful comments. If that’s your thing there are loads of other sites you can go to. That said we love to hear your ideas, thoughts and constructive criticism. Our trainers arereal people – not celebrities – and they read everything that you guys write. Comments intended to wound often do – for real – and it effects all of us.

We love what we do – but the worst part of my job is having to help one of our trainers piece together their self-confidence after a hateful comment makes them sad, or doubt themselves or feel less sure about themselves. It’s the oddest thing, but somedays a negative comment just rolls off of your back, and other days – maybe because of other things going on in your life – that same comment feels like a kick in the gut. It has happened to all of us so far, and I’m pretty sure that you guys know how it feels when you get caught off guard by something nasty.

In the last months there has been a lot happening behind the scenes – funerals, the loss of family and friends, family medical emergencies – all of the things that happen in real life that we all have to deal with. Your kindness, warmth and support has helped us through all of this – even if it’s just a simple thanks or “like” on Facebook – it makes the team feel supported and brings us all closer together.

We are not prepared to let the haters out there set the agenda here – this is a community built on the love of fitness and mutual human respect, caring and dignity so Rock On with us and let’s Hiit it!

Freddy

P.s. We have included variations for beginners below because we are not leaving anyone behind :). This is going to be a regular feature moving forward if you guys like it ?

Main Workout:

Workout Breakdown:

Set your interval timer 50 Seconds Work / 10 Second Rest. You will go through this circuit 2 times.

or

For those Hardcore BodyRockers out there … Complete this as a couplet workout. Set your interval timer 50 Seconds Work / 10 Second Rest & complete each couplet 3 times through.

1. One Pushup Walk Over

2. Mountain Climbers

3. Plank Row, Spider Leg, Twist Side Plank Dip using the Power Blocks

4. Push Up Clean Press Row using the Sandbag

5. Tricep Pushup Tuck Jumps

6. Lunge and Press using the Sandbag

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Beginner Variations:


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Set your interval timer 50 Seconds Work / 10 Second Rest.

1. Sandbag Press with Leg Lift using the Sandbag

2. Bycicle Abs

3. Knee To Elbow Plank Abs

4. Commando Abs Planks

Inner & Outer Thigh Bonus Video:

Workout Breakdown:

Leg, Ass & Inner & Outer Thigh:

Complete 25 Reps of the following 3 exercise Routines:

A) Squeezes:

1a) 25 Squeezes – Legs Hip Distance apart

2a) 25 Squeezes – Knees Together

3a) 25 Squeezes – In & Out

4a) 25 Squeezes – Hold the Squeeze & In & Out with the Knees

B) Ass Inner & Leg Workout: (Repeat Left & Right Side Separate)

1b) 25 L leg Lift & Lower

2b) 25 Straight Leg Lift

3b) 25 Straight Leg Cross Over

4b) 25 Bent leg press to the ceiling

C) Inner & Outer Thigh: (Repeat Left & Right Side Separate)

1c) 25 Straight Leg Outer Thigh

2c) 25 Forward Bent L Press

3c) 25 Straight Leg Heal Toe Static Leg hold & Press Toe forward and back

4c) 25 Small Straight Leg Presses up and down

Workout Breakdown:

Set your interval timer 50 Seconds Work / 10 Second Rest. You will go through this circuit 2 times.

1. Crunches

2. Bicycle

3. Hip Thrust

4. Leg Climb

5. V-Rock using the Sandbag

6. Mountain Climbers

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Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

Haley’s Facebook page: here

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Burn It Off – Lean It Out.

Hi BodyRockers,

These HIIT workouts incinerate fat and build lean, toned muscle. They have been designed to work anywhere. If you can spread your arms out to either side you have enough space to do them. The motivation is built in. Just like tens of thousands of other BodyRockers out there you will see incredible results if you train from the heart each day.

Yes it’s playfully sexy. No it’s not for everyone. The people that get it and see our style as inspirational know that this comes from a truly positive well meaning place. We share our lives with you because we believe that training with a friend who cares brings the best results. We are in this 110% with you.

We are going to continue to be who we are.  For those that are onboard with us – who are excited to give it a go – we will show up in the living room and train with you from the heart everyday helping you make those changes happen 12 minutes at a time.

It’s time to work off those Halloween Treats. Make sure you come by and see the new addition coming to the BodyRock family on our FaceBook.

Best,

Freddy.

Workout Video:

Workout Breakdown:

Set your interval timer 50 Seconds Work / 10 Second Rest. You will go through this circuit 2 times.

or

For those Hardcore BodyRockers out there … Complete this as a couplet workout. Set your interval timer 50 Seconds Work / 10 Second Rest & complete each couplet 3 times through.

.

The Workout:

1. Sit Ups Elbows To Knees

2. Half Burpee 1 Push Up

3. Squat and Press Using the Sandbag

4. Knee “Lift” Up Abs

5. Curl and Press using Power Blocks

6. Tricep Dips using the Equalizer

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Beginner Modifications:


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Triumphant Workout & Let Me Love You Flow

Set your interval timer 40 Seconds Work / 20 Second Rest. You will go through this circuit 2 times.

1. Squat using the Power Blocks

2. Upright Back Row using the Power Blocks

3. Tricep Dips using the Equalizer

4. Chest Press using using the Power Blocks

5. 3 Point Bicep Curls using the Power Blocks

6. Front Raise Lateral Raise Bent Over Flys using the Power Blocks

Stop thinking small.

Earlier we talked about the importance of dreaming big. It’s equally important to stop thinking small. As much as we play up the physical in our videos and photos, the god’s honest truth is that this is all a mental game. Your body will do and be what you demand of it. Every change you want to experience starts as a thought. People who judge fitness as a superficial undertaking don’t get that the real workout comes from harnessing our inner discipline and determination.

The physical results are just the tip of the iceberg. What lies beneath the surface is the inner strength that empowers every area of your life. I can’t do this is a small thought. This is too hard is a small thought. I will do it tomorrow is a small thought. I don’t have the equipment is a small thought. If the ancients could build pyramids that were aligned with the stars and we can send a man to the moon and return him safely – I’m pretty sure that we can all muster up the courage to say “I can do this for 12 minutes each day”. I can is a big thought.

Freddy.

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

Haley’s Facebook page: here

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Eyes On Fire Workout & Two Girls One Stretch

Hi BodyRockers,

If you feel like you are in a grind – like it’s groundhog day over and over – like life is missing something, it might just be because you are not dreaming big enough. Don’t be afraid to stretch towards a bigger purpose. Too many of us settle for lower expectations – when you go after something big it reinvigorates your sense of drive and energizes your imagination. In short it builds excitement. If you are bored it’s only because you haven’t challenged yourself enough. Shake this off and spend some time dreaming again – then take it one step further and imagine something truly epic. Now begin the quest and go after it with everything you have inside.

Enjoy todays workout and stretch!

Freddy

Workout Break Down

Set your interval timer to 6 rounds 30 Seconds Work / 10 Second Rest minute rest in between rounds.  You will repeat this circuit 4 times for a total of 12 minutes.

1. Switch Lunges using Sandbag

2. Cat Pushup Or Standard Pushup

3. Swithch Lunges using Sandbag

4. Clap Pushup Or Standard Pushup

5.  Low Jacks

6. Reverse Push Ups Or Sandbag Rows using Sandbag

7. Low Jacks

8. Revers Push Ups Or Sandbag Rows using Sandbag

9. Oblique Crunches using  Dip Station or Knee Up Crunches Equalizer

10. High Knees

11. Oblique Crunches using Dip Station or Knee Up Crunches Equalizer

12 High Knees

Post Workout Stretch!!  All here with Milla and Teshia!

Friend Your Trainers on Facebook:

BodyRock Main Facebook Here

Lisa-Marie Facebook click Here

Sean’s Facebook page click here

Freddy’s Facebook page: click here

Haley’s Facebook page: here