Jan 4 2012

Day 3 Week 1 of The 30 Day Challenge – International Love Workout

Hi Bodyrockers

Its Day three already, So, How are you doing ? Is your Diet & workout on track ?

Today we are bringing you not one but two brand new workouts. Following on from day two of the 30 Day Program todays workout consists of a 12 minute a super intense Core, Cardio and Resistance session, along with a Weighted time challenge workout from Sean. Both are guaranteed to push you hard, get you sweating off those pounds and keep you on track and motivated through the 30 Day Challenge you are almost a week are towards completing already!

You will need your Interval Timer, Dip Station, Ugi Ball, Sandbag, Swiss Ball and Exercise mat but as always there are no excuses not to take part in these workouts as the modifications are at the end of both video’s show variations on how you can change the workout to suit your needs and your personal fitness level.

Do you remember the day you first came across BodyRock.Tv ? Wondering what it was all about & where to start ? With the community growing bigger than ever the positive contribution you all bring to the site is nothing short of inspiring. By sharing your motivational stories, experiences, recipes, diet plans, exercise tips, and the kind words of support you lend to other BodyRockers who need direction you guys have helped welcome  1000′s of new people from all over the world into our family so on behalf of all of us & everyone you have helped along the way, a huge Thank-You !

You don’t need a personal trainer, you don’t need an expensive gym membership, you don’t even need to have any of the extra equipment we use to intensify the workouts. You just need to decide that – today is the day !! Start bodyrocking with us. Living rooms all over the world have become BodyRocker gyms – you have everything inside you to make your dreams happen and BodyRockers everywhere are here to support you :)

Enjoy your workout!!!

Freddy, Sean & Lisa

Sean’s Workout:

Lisa’s Workout:

Lisa’s 12 Minute Cardio, Core & Resistance Workout.

Set your interval timer for 12 Rounds of 50/10. Modify the following exercises as needed for your fitness level as shown by Lisa in the video above. No matter what level you are starting at make sure and give yourself some serious positive love and self-talk for getting up off your arse and transforming your living room from a couch potato lounge to an official BodyRock gym :) We are proud to sweat with you!

Superman Push-ups

Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball

Squat & Press with the Pink Sandbag

Ugi Clean & Press + Jump Forward + 3 x Squat Jumps

Reverse Pull-Ups on Dip Station

Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)

Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag

Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.

Tricep Dip + Kickout V Abs with the Dip Station

Overhead Abs with the Pink Sandbag

Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag

Speed Run

Seans Shoulder & Legs Time Trial Weighted Workout

Low Jacks Press

Single Arm Lateral Raise/Lunge

Firemans Lift x 30 (15 each side)

Single Arm Press Lunge

In 30 day’s of working out with us, you will be glad you stuck with us and you will be amazed at how much leaner, stronger, and fitter you have become in such a short space of time. Keep using your Power Words everyday & remember to post your scores on the facebook page and in the comments below to keep a track of your progress.

Enjoy Your Workout

See You Tomorrow!

comments


Around The Web
  • lucykemp21

    I’ve just done day 3 and I’m pooped now! I don’t think I’m doing too well with the moves as I have a severe lack of coordination and balance and these combo moves are pretty difficult for me! So I never get very many reps done. But I am keeping on with it! Scores for today:
    Superman push ups= 10
    Push up + L&R knee to elbow= 8
    Sandbag squat and press= 20
    Sandbag clean and press + 3 x squat jumps= 5
    Reverse pull ups= 15
    side jump + 2 knee to elbow + tuck jump= 5
    Lunge + side lunge + knee lift= 8
    Push up + burpee + sumo L&R knee touch= 7
    Triceps dips (on chair)= 12
    Overhead abs sandbag= 14
    Sandbag shoulder lift + squat + press= 8
    Speed run= 50s
    Plank= 40s
    Jumping jacks + sandbag press (couldn’t do low)= 15
    Single arm lateral raise/ lunge= 15 each side
    Firemans lift + 2 squats= 15 each side
    Single arm press/ split squats= 15 each side
    Lisa’s took 20 minutes due to extra rests/ watching moves.
    For Sean’s I just did 1 round as I was knackered! It took 11 minutes.

  • http://www.facebook.com/people/Veronika-Novoselova/100000172935596 Veronika Novoselova

    Superman Push-ups – 14.5

    Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball – 9

    Squat & Press with the Pink Sandbag – 16

    Ugi Clean & Press + Jump Forward + 3 x Squat Jumps – 6

    Reverse Pull-Ups on Dip Station – 9

    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides) – 5

    Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag – 7

    Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch – 5

    Tricep Dip + Kickout V Abs with the Dip Station – 8

    Overhead Abs with the Pink Sandbag – 8

    Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag – 8

    Speed Run – 150

    Sean’s workout: 42 min.
     

  • Michelle Maria

    wooooooooo hoooooo!!! Day 3 done :) couldnt keep count of reps but feel good!
    only managed 1 round of seans work out with a makeshift 3kg bag, i could blame my toddler for waking up from his nap early but really i was dying and couldnt of faced another 2 rounds! ha! hopefully by the end of 30 days i’ll be much stronger

  • http://www.facebook.com/people/Emily-D/719195407 Emily D.

    Glad to know that I’m actually doing something right, because i am sweating like crazy!!! feels great!
     
    1) 13
    2) 11
    3) 20
    4) 7
    5) 5
    6) 8
    7) 12
    8) 18
    9)15
    10) full min run.

    Had to skip that one with the bar when you’re facing the ceiling!

  • http://www.facebook.com/profile.php?id=516446883 Stephanie Thynne

    Can I suggest as a new person wanting to get into bodyrocking that maybe the video could be set up a little different. It is complicated but I think having the different exercises would be a good thing.
     Maybe do the video as we would actually be doing it so we could do the exercises along with the video. Maybe show each of the exercises at the beginning of the workout so we can go through them slow as a warm up. then when you start, start with showing the first exerise then when our interval timer starts we know what we are doing. Give 50seconds to do the exercise… then in our first ten second rest period interval show us the next exercise so we know what we are doing before the next 50 second interval starts and continue it this way.  I think this would be a much less complicated way to do it and would be much easier to learn the names and oves of the exercise.
    If you have videos like this could you somehow let me know. Maybe an email to [email protected] would be greatly appreciated or a msg on fb as I am not sure I will be able to find this post again.

  • http://www.facebook.com/profile.php?id=1037690594 Karen O’ Reilly

    I have dumbells in a bag with handles, you could use an old handbag.

  • Lynn

    Committ.. Slipping already..13,7,22,5,12,4,6,3,5,10,19 and ran as fast as I could until my timer went off. Some sets were done in modification. I’m a day behind so, on to day 4….ugh!

  • Maryam G

     im a total beginner and only started body rocking 3 days ago! i found some of the videos can be very intimidating with all this jumping around from one excercise to another so most of the time im pausing the timer to remind myself of what lisa is doing which kind of defeats the point of doing a full intense 12min workout smoothly. being a pharmacy student ive already got a massive workload so id rather not be loosing brain cells over tying to figure out what to do next and i dont have much time to spare either so it wud be great if i could actually do 12mins rather than 30! 

  • Sarah

    My word: “Flat out!”

    1) 7toes/7knees
    2) 8knees
    3) 26
    4) 5 (3lb hand wts)
    5) 20
    6) 2 +5tucks (broke my foot 5mos ago)
    7) 9
    8) 6
    9) 9 (dips supported)
    10) 12
    11) 10 (6kg bag)
    12) 186 FLAT OUT! lol

    Could only do 3/4 of Seans workout… tough guy.. lol. Took me 5 mins.

  • Jenn

    Finally, did this today after a break to heal an injury (fell on tree roots during a fast-as-I-could-go trail run and injured my shoulder). I just decided to jump back in where I left off.

    I didn’t write down my reps because I was busy keeping my daughter out of my way.

    It feels great to be back!!

  • Hannah Jones

    1- 16
    2- 8
    3- 20
    4-5
    5-13
    6-6
    7-7
    8-10
    9-2 (didn’t have dip station or bench) (tuck jumpx5 &1/2burpee&squat hold x5)
    10-14
    11-8
    12-96

    my word : POWERFUL
    tried to use a gym bag instead of sandbag while waiting for mine to come, doesn’t work well, next time will use a 5 lbs weight in each hand instead.

  • Anonymous

    geezz LISA! am SWEATY my arms ACHE! WOW!! i pushed my self so hard haha you inspire m so much to keep going and not to give it when its hard push through the pain as it will be worth it at the end of these 30 days!.
    Mt scores
    1. 12
    2. 10
    3. 31
    4. 20
    5. 30
    6. 5 each
    7. 6 each
    8. 7
    9. 30
    10. 25
    11. 20
    12. 220

    Thanks again for these workouts much appreciated x

  • Ris1215

    The combos are difficult and can initially be complex, but you have catered to everybody, who are beginners and who don’t have the neither the sandbag or the dip station.  I like them.  It is busy work to get all the exercises correct, but it’s the same thing with all workouts, prepare and plan.  I like taking notes, but that’s just me.  I’m sure if I continue and follow it’ll get easier.  It’s good to practice the mind as well as the body.  Thanks for all the FREE support and workouts!!!  There has to be a reason why your body is rocking!

  • Ris1215

    The combos are difficult and can initially be complex, but you have catered to everybody, who are beginners and who don’t have the neither the sandbag or the dip station.  I like them.  It is busy work to get all the exercises correct, but it’s the same thing with all workouts, prepare and plan.  I like taking notes, but that’s just me.  I’m sure if I continue and follow it’ll get easier.  It’s good to practice the mind as well as the body.  Thanks for all the FREE support and workouts!!!  There has to be a reason why your body is rocking!

  • http://profile.yahoo.com/TVBBENOWUER6UK6JKHFKTEBKKM Victoria T

    wheeeeeew it wasn’t pretty …but I did it

  • Anonymous

    Day 3 done!

  • Anonymous

    7
    6
    17
    8
    8
    3
    6
    10
    10
    6
    72

    That was hard but I feel stronger! I also feel pretty cool being able to do push ups for real now!

  • http://twitter.com/rddlmedis Courtney Riddles

    1. 12
    2. 9
    3. 20
    4. 6
    5. 22
    6. 6
    7. 8
    8. 6
    9. 10
    10. 16
    11. 10
    12. 177 steps

    I dunno if I’m just tired, or lazy, or this out of shape. Not thrilled with my scores, but I’ve gotta keep pushing it. Ah well.

  • danielle

    HOLY **** YOU GUYS ARE F****** NUTS!

    Day 3Lisa’s workout:1. 12
    2. 5
    3. 12
    4. 3
    5. 10
    6. 2
    7. 5
    8. 6
    9. 12
    10. w. 10lb weight: 13
    11. 7
    12. full run

    Sean’s ball busting workout:
    times listed for each round
    1. 1:25 —- 1:04 —– :48
    2. 3:00 —- 2:04 —– :2:02
    3. 1:07 —- :52 —— :53
    4. 1:43 —- 1:42 —- 1:48

    Let me say that I have never worked out this hard in my entire life.  I am so shocked that I was able to do it.  and sean! you are insane.  I can barely believe I did it, but i did!! I’m actually impressed that most of my times improved! and my legs are killing me today!! whole workout was from 9:19 pm to 10:07 pm.  CRAZY!!!
    Hoping day 4 is a little easier….. but doubting it. 

  • guest

    Is it just one round or do you do it for three rounds so 36 minutes total?

  • Alli

    I just found this 30 day workout Monday and this is kicking my butt!! I love this because it is so short and super intense. Between school, homework, friends, and other things, working out just gets pushed out of my day, but now I have no excuse because it only takes 12 minutes. I love the combonations because you don’t get board doing the same one move for 50 seconds. The more bored I get, the more burn I feel therefore I don’t like it, but with these combos you think about doing it right, instead of how much it’s burning. Thank you so much! You’re the best!

  • Anonymous

    1-8
    2-9
    3-19
    4-20
    5-2
    6-7
    7-2
    8-7
    9-20
    10-15
    11-
    12-50 sec.

    Not too bad.  This is really intense that’s for sure.  Hopefully my body will get used to it. Still too slow. :(

  • Carokuo

    I’m new to this site as I just found it by accident when surfing online. I’m only on my 3rd day train and love this site and already hooked here. I don’t find it hard or confusing. And here is what I do…
    1. write down each move on index card before watching video;
    2. follow each move once or twice according to the instruction and correspond to the written-down moves;
    3. review each moves in my mind before start the work out. If any doubt, watch the video section again.
    It doesn’t take me long to learn and prepare for the work-out. Besides those index cards I can now take them travel with me. Wherever I go, I can just work out in the hotel room. Thanks a million, now i have no execuse not working out.

  • http://profiles.google.com/hel.vankova Helena Vaňková

    Hi guys! I started 30 day challenge 3 day ago, because I was sick when it all started, so now I gotta catch you up. It was really chalenging and I loved it! I’m absolute beginner so I modified exercises to my ability. And my score was:

    1) 10 (from knees)
    2) 17 (but majority done on the floor, it was too much challenging for me)
    3) 164) 65) 23 Push ups, as I dont have a dip station6) 2 – felt like dying :)
    7) 9
    8) 26 – only Sumo squats…I wasn’t able to do any push up more
    9) 17 (only dips from the chair)
    10) 27 – only abs 
    11) 27 jump squats
    12) no idea :S sorry :)

    That’s it..and I’m looking forward to tomorrows workout!

  • Anonymous

    Woo thanks for the workout guys! Keep it going bodyrockers!

  • Anonymous

    Woo thanks for the workout guys! Keep it going bodyrockers!

  • Anonymous

    guess I need to “follow” you then! lol

  • Anonymous

    Grr. Apparently I decided to get sick last night. I might try to do something mild today, but I definitely can’t get this full workout. I’m glad I didn’t procrastinate Day 2 at all. because I got sick just a couple hours after I finished that one! :)

  • Anonymous

    Grr. Apparently I decided to get sick last night. I might try to do something mild today, but I definitely can’t get this full workout. I’m glad I didn’t procrastinate Day 2 at all. because I got sick just a couple hours after I finished that one! :)

  • Anonymous

    do you post them each time?

  • Anonymous

    they took our advice and simplified it a bit!  just keep going!

  • Anonymous

    Hi mongo23

    you have 30 days to find out!  why don’t you take a leap of faith, try doing what they present for the next 30 days, including trying the eating good part and see how you look and feel then,  if you feel it’s not enough at the end then add something!

  • Anonymous

    amy shillig
    the rounds are how you set your timer, one round can have one or two intervals! the interval times in this workout are 10 seconds and 50 seconds so they equal 1 minute so 12 rounds would equal 12 minutes in this case.  and you are doing 1 exercise in each round.  some routines will be 4 exercises 12 rounds of 10 sec/50sec intervals so you would repeat the whole thing 3 times, but still 12 minutes long.  the current days posting has a workout that has 24 exercises 24 rounds but intervals of 10 sec/ 30 sec so it takes 16 min.

  • Anonymous

    you are very smart to realize that your form is more important than your speed!  your cheat sheets are amazing how did you do them?  I want some!

  • Anonymous

    when zuzana was still here she always told us, form is more important than reps!  if you go too fast, you can hurt yourself, you will end up using momentum and robbing your muscles of the work, and never add weight to an exercise if you cannot do it with good form first!  keep on going! dana!

  • Anonymous

    Hey ain. Thanks. You don’t know how hard it was to get me started on this challenge. =p
    How long have you been Bodyrocking? If you are new, don’t sweat it. Be happy with your scores and keep posting them. Let others know how you’re doing. It helps. Trust me. And don’t give up no matter how hard it gets. =)

  • Anonymous

    Thanks! Would love to check out yours. Yeah better late than never! We can do this Matthew!! =)

  • Anonymous

    done! didn’t do Sean’s workout though cos I was in a rush. I don’t have a ugi ball and a dip station so I modified the exercises. Anyway, here are my scores:

    Superman Push-ups – 18
    Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball – 5.5
    Squat & Press with Sandbag - 9
    Ugi Clean & Press + Jump Forward + 3 x Squat Jumps – 5
    Triceps dip – 30
    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre – 3.5 
    Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with sandbag – 5
    Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.- 5
    Sandbag row – 39
    Overhead Abs with sandbag - 9
    Sandbag Shoulder Lift + Squat + Switch Shoulder Press with sandbag - 4
    I struggled a bit with this exercise. kept dropping the sandbag. =/
    Speed Run – 148

    How did everybody do? =)
    And as usual, love the energy Lisa-Marie!!!!!!!!! =D

  • Anonymous

    Love you, Lisa Marie. but would just like to make a suggestion. these new workouts have so many different exercises and it gets confusing for me. i always write out my workout the day/night before and then the next day when i go to do my workout it takes so much effort for me to remember each exercise if i don’t know them already. i miss doing workouts where there are just 3-5 exercises and you repeat the circuit a few times. i miss a lot of the old moves too like sumo squats, one leg squats and burpees. i find my muscles feel it more too when i go back to the old workouts. with all the different excercises in these new workouts, i’m not getting as much of a burn or feeling sore in the right places the next day. sorry. i adore this site and it’s my lifeline. just letting you know how i feel and giving some constructive criticism.

  • Anonymous

    Im a little bit late! I was sick … a little cold. Here are my scores! :) )

    Superman pushup – girl type : 8
    Press up and knee to elbow : 4.5
    Squat and Press up : 12
    Press + Jump foward x 3 squat jump : 4
    Reverse Pushup (with my brand new dip station ! Yeah baby!) : 8
    Side jump + 2 knee to elbow + jump tuck : 3 (that was tough!)
    Foward + side lunge : 8.5
    Pushup burpee + Sumo knee touch : 4
    Tricep Dip + Knee up : 7
    Regular abs : 10
    Squat Jumps : 23
    RUN!!!! :)

  • Anonymous

    Im a little bit late! I was sick … a little cold. Here are my scores! :) )

    Superman pushup – girl type : 8
    Press up and knee to elbow : 4.5
    Squat and Press up : 12
    Press + Jump foward x 3 squat jump : 4
    Reverse Pushup (with my brand new dip station ! Yeah baby!) : 8
    Side jump + 2 knee to elbow + jump tuck : 3 (that was tough!)
    Foward + side lunge : 8.5
    Pushup burpee + Sumo knee touch : 4
    Tricep Dip + Knee up : 7
    Regular abs : 10
    Squat Jumps : 23
    RUN!!!! :)

  • http://hapatime.blogspot.com Jessica R.

    my scores… and i know i didn’t push myself hard enough because I’m not dripping in sweat. but anything is better than nothing :)  

    superman pushup – 11
    push ups on ball – 6
    ugi clean press (no ugi) – 3.5
    reverse pull up on dip – 6 (horrible!! sooooo hard)
    side jump burpee  - 4 or 6
    forward lunge + side lunge – 6
    ugi ball pushup (no ugi) – 4
    tricep dip – 7
    overhead abs (no sandbag, so used 10 lbs weights… lame haha) – 16
    weights squat (also 10 lbs weights) – 19
    speed run

  • Shaun Bates

    Todays results (11/01/2012)

    Shaun:
    15
    8
    4
    21
    7
    7
    7
    15
    10
    8
    8
    Run

    Followed by Seans workout using Olympic Bar 4kg (just had side deltoid injury since July for those thinking huh but he said he did Schwarzenegger’s training and grew etc.) :)

    30 Minutes! I was exhausted, my legs were buuuuurning.

    Melissa:
    13
    5
    10
    10
    2
    14
    8
    7
    10
    13
    8
    Run

    Seans workout took err I have 7mins down, I forgot to write round 2 and she didn’t attempt round 3. It was a killer though.

    So far is good, keeping my diet clean and feel alive and energetic afterwards although todays was very hard so felt a little tired today.

  • http://www.facebook.com/felinemenina Anna Carolina F

    Workout 3: 6.01.11

    1. 9
    2. 5
    3. 11
    4. 4
    5. 7
    6. 3
    7. 3
    8. 3
    9. 4
    10. 5
    11. 4
    12. -

    + 1 round of Sean’s Workout

  • Stefano Italian Team

    Yes yes yes…day three…and i’ve made it :) yeeeeH Superman Push-ups (on knees): 16 reps (8 + 8) Elevated Push-up’s & L&R knee to elbow touch with the Swiss Bal (on knees): 8 reps (4 + 4) Squat & Press with the Pink Sandbag: 22 reps Ugi Clean & Press + Jump Forward + 3 x Squat Jumps: 5 reps Reverse Pull-Ups on Dip Station (push ups): 8 reps Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides): 3reps Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag: 4,5 reps Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch (senza ugi ball): 3 reps. Tricep Dip + Kickout V Abs with the Dip Station (on couch): 5 reps Overhead Abs with the Pink Sandbag: 14 reps Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag: 17 Speed run till death :) I’ve not dip station or ugi…so there are some little changes in the workout…but…i’m starting to love doin’ workout :) Lisa you’re great :)

  • http://pulse.yahoo.com/_D32UGCWU7U3JEJQ5LFCYFEW3ZI JessicaS

    these work outs are a pain in the ass not literally but figuratively, Sean’s needs to be edited so it can be done without the sandbag and Lisa Marie’s is a pain to figure out and remember. Writing down or no. I need something where I can look it over and go for it. I had to skip one of Sean’s exercises and just do squats

  • Elena Ioan

    For Sean’s wo: cira 10 min.
    Did it this morning, before breakfast. :)  

  • Jackjaq

    I always have to modify at least a couple of the exercises, but I try to start with the exercise as given.  Can I see more scores posted guys?

  • supermom

    Hi I’m wondering where I can find the foods that we are suppose to be eating/avoiding?  Is there a spot or is it the obvious- diary, caffeine, processed foods, excessive meat, etc..

  • Anonymous

    hey guys! 
    after watching the video a couple times to refresh my memory on this one I finally got it done tonight!  so I ended up doing 15 reps of three exercises for three rounds!  I forgot the one arm press & lunge!  realized it on my last set of fireman lifts.  so I have two times!  I did three sets of the press & lunge as soon as I finished the rounds!  rofl!  how dumb! 
    I used my homemade sandbag ( 15lbs) for jack & press first round, second & third round used 6lb medicine ball
    lateral raise & lunge used 10lb dumbbell first round, 2nd & 3rd round 5lb dumbbell
    fireman lift bag didn’t work well so used 10 lb medicine ball for first round, 2nd & 3rd round 6lb medicine ball
    time for 3 exercises for 3 rounds – 18min 56 sec
    then did 3 rounds of press & unge – 3min 37sec!  owie!
    total time – 22min 33sec

    burpee for erin and 20 leg raises with bum up!  just for fun!

  • Anonymous

    Hey megan,  I would try to do one or two full pushups, but when you have to modify then make sure when you go to your knees, you still are in a plank postition, so your knees should be heading farther down, not directly under your hips, and then make sure you come all the way up and down almost to touch, then if you need to modify more bring your knees in so they are under your hips.  You want to when your modifying have your butt as low as possible, the more your butt sticks up in the air, the easier the move is. (by the way this is easier on your knees if you don’t cross your feet like they keep showing!)

  • Bodyrocker_Audra

    I’m catching up on this workout today since a new one prob won’t be posted til late tonight.  I only did Lisa’s and only used a 10lb medicine ball, something light to give my muscles a much needed break lol.

    Superman PU:  20
    El/PU/2Reptiles:  9
    MedBallC&P/JumpSquats:  7
    Reverse PU:  22
    SB/KT/JT:  6
    Front/SideLungeKnee:  9
    MedBall PU/Burpee2Sumos:  7
    BenchDip/VAbs:  12
    MedBall Situps:  12
    Squat&Press:  18
    ShoulderLiftSquatSwitch&Press:  8
    SpeedRun:  199

    Thanks Bodyrock!

  • Anonymous

    Honestly I have to stop as is to look at some of the ones with four exercises to makes sure I am doing them right…. lets just say I could never be a cheerleader as I have no coordination for memory moves. And these workouts end up taking me forever as I can’t remember it all. This is frustrating in the extreme. I will end up hurting myself doing them wrong if I just kept going and doing it how I think it goes. I have to admit I love Zuzana’s workouts and how simple they are. I think I may redo last years workouts from her this month because I am not sure I want to have this happen it will really make me want to quit… I think that the 4 workouts at a time is much less complex and would be better all around :D !!
    Thanks guys I do appreciate everything you do :D !!

  • Anonymous

    Did this Lisa’s workout today: 

    1. SG(irl) PU’s- 14 
    2. Elevated PU’s w/reptile- 11 
    3. SquatPress w/ SB- 22 
    4. Ugi clean/ jump for/ 3 SJ- 6 
    5. Reverse PU’s- 17 
    6. Side Burpees/2 KT/ TJ- 6 
    7. For/Side lunge/KTw/SB- 10 
    8. Ugi Burpee/2 Sumo Knees- 7 
    9. Dips/V-lift- 11 
    10. SB Sit Ups- 12 
    11. SB Shoulder squat/Keg Press- 10 
    12. Spot Sprint- didn’t count, just did it! :D  

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

    AAAAGGHH! I finally did this.  Took me 30:52.  I wasn’t happy about my score in the first round, but I didn’t let that get me down! I powered through.  

    I made myself a new sandbag with my leftover pebbles, and it was great for a lot of these.  It’s 18lbs.  It’s a baby sandbag to my mama 35 lb one.  We need to make a papa one for my boyfriend because 35lbs isn’t enough for him for some rounds.

    Here are the exercises and each equipment I did in each round:
    low jacks press: 18lb sandbag for all rounds
    lateral raise and lunge: 18lb sb for 10, 10lb dumbbell for 5–10lb dumbbell–10lb dumbbell
    fireman lift and 2 squats: 35lb sb–18lb sb–18lb sb
    single arm press and lunge, back leg up: 18lb sandbag for all rounds

    Happy Sunday night!  I have a long day tomorrow so I think I’ll make tomorrow my rest day, but that doesn’t mean I won’t be checking the site whenever I can to see what’s up!

  • leannahope

    did it, finally. and I loved it.

  • Tammy77

    Hi Lyn, just wanted to check in with you and give you a big holla for finishing last week!
    I don’t know about you but I’m excited to get going with this coming week…wishing you strength, disapline and confidence that you will complete yet another week. Trust in the process, but most of all, trust yourself; you are probably a lot stronger than you give yourself credit for :)
    Have a great week,
    Tammy

  • http://twitter.com/MsGiginka Katka Baniariová

    So this workout was good, but sometimes I felt that this workout was about thinking what to do:D a sometimes too complicated to manage during 10 seconds get into right position:D but I did it and I’m happy about it!
    1. 17
    2. 5
    3. 13
    4. 5
    5. 22
    6. 6
    7. 6
    8. 8
    9. 6
    10. 10
    11. 6
    12. 156
     and also I did Seans workout but it was pretty hard:D but my time is 28:40 and I used 6kg when I was working out with both arms and 4kg with just one arm.

    I hope we will soon see Zuzka… :)

  • Lila Alejandra ♥

    Hello guys. Well it took me again some time ( at least 20 or 25 minutes) to watch the video, write down the exercies trying to memorize how each of them go. It is a bit time consuming, but they are very fun exercises I have to admit; but I also feel that doing 1 round of each exercise is not enough. By the time the timer beeps and I get positioned getting the exercise right I feel I have lost some time and did not get the full 50 seconds. But if we do like two or three rounds of the same combo exercises we would get it right and feel we took full advantage of the specific moves in the 50 seconds.

    Here are my scores

    20
    11
    21
    5
    20 legs extended
    6
    9
    7  1/2 (with no ugi ball)
    20 (on a bench)
    12
    8
    145

    Seans workout 

    my time was 10:47

    My word for today is COMMITMENT

  • Samanthina

    Hi,guys,i did this today,because yesterday i didn’t have any Internet :( ,so,here are my scores:

    1part:(Lisa-Marie’s workout)
    1.-18
    2.-12
    3.-8
    4.-6
    5.-27(without Ugi)
    6.-5
    7.-7
    8.-6
    9.-13
    10.-13
    11.-5
    12.-163

    2part:(Sean’s workout)
    1.-11
    2.-right-10,left-12
    3.-6
    4.-left-20,right-19

    + a healing burpee for Erin
    Thank you very much,guys! :)

  • MariaBjørgJepsen

    It could be awesome and totally unreal to meet another Bodyrocker!!! :D

    • BodyRocker_Bonnie

      Hi Maria! This week I got to have dinner with another BodyRocker from Minneapolis, about 2 hours from me. It was SO MUCH FUN. We met when there was a profile of a Minnesota BR’er and she posted her email and we got to correspond a bit. It was delightful to meet someone that we could both ramble on and on about everything we share in common here, and totally get it. Very cool!

      • Gerri Lee Schafer

        That must have been great….guess I’ll have to wait for Tee or Chris to come to the sunny Okanagan for a summer holiday…..hahaha

  • Anonymous

    hey everyone!

    tried to post this earlier but my computer went crazy! lol

    I just finished doing day 3! 
    It was hard but not as hard as I expected.  yesterdays was so cardio, I don’t know why I thought this one would be too!  duh, it was supposed to be more weight training!  ha ha!  read the schedule! lol
    I did enjoy this! I changed the order because I knew if I did the reptile pushup after the superman I would have done like 2 reptiles!  lol so I changed it to split them up a little! 
    I used a 6 lb medicine ball for my ugi. 15 lbs in my homemade sandbag, used it only in the around the world squat (changed the over head lift to around the world) and sandbag squat & press!  so here are my scores!
     
    Dip & core split – 10pushup with 2 reptile – 10sandbag around the world squat – 7reverse pushup – 17side burpee/2crunch/jump tuck – 4 (had trouble with this combo in short space of time)superman – 10squat & press – 16ugi clean & press/jump over 3 squat – 4sandbag sit up – 15 ( no weight)ugi burpee & 2 sumo knees – 5forward/side lunge knee lift – 5.5 (no weight)speed run – 170
     
    may I say in some sort of sick way I like those speed runs at the end!
     
    super burpee for erin!  have a great day!

  • ZoeRocker

    Great post. Well said. I agree with everything.

  • ZoeRocker

    I did Lisa’s workout this afternoon which was great and I did Sean’s after work which seemed like forever! Those fireman lifts were never ending!!! I did every exercise except the last one was too hard on my knees so I did  elevated reverse push ups instead. I did 60 regular squats at the end in place of the fireman lifts because I was over 20 mins already and exhausted. I didn’t give up though!!!

  • Tammy77

    thanks…i know how to do the workouts, i’ve been following for almost 3 years now. i was simply saying that it took me a few times starting/stopping and then starting OVER in order to complete the workout the way it was intended. but thanks for the suggesstion

  • Margot

    I can’t stop laughing at this. Awesome post.

  • Lila Alejandra ♥

    Great support Jugioso..good for you =)

  • Lila Alejandra ♥

    I agree

  • Lila Alejandra ♥

    Maybe we can do both, some complex exercise combos with simple regular moves we are used to. Change is good, combos are fun we can start little by little adding them up. I agree, I like simplicity too, but some   fun combos will add some spice to the workouts. 

  • Lila Alejandra ♥

    Now this is a good comment, not being judgmental and criticizing all the other bodyrockers who want simplicity. Other people are just plain rude, telling other bodyrockers they are whining, lazy people. Thanks Brian =)

  • Anonymous

    Que bueno Marcela!! yo igual!!!  oye únete a la página “bodyrockers team méxico” en fb…la verdad es una comunidad bien fregona y entre todos nos motivamos, ahorita todos estamos puestos para el reto de los 30 días

  • Anonymous

    Sara y Marcela:  Ya le dieron Like a la página “BodyRockers Team México” en facebook?? ya somos como 120 y siempre nos estamos motivando, comentando, dando tips, recetas y más…

    Me encantó el “a bajarle kilos a México!!” :)

    • Lila Alejandra ♥

      Hey por fin encuentro bodyrockers mexicanos!! Arriba Mexico!!. ¿¿Solo busco la página bodyrockers Tema México ne facebook?? Genial!!

      Nos vemos allá entonces. Let´s BODYROCK!! I´m sooo motivated today thanks to this amazing community =)

      • Anonymous

        Sí Lila, solo busca “bodyrockers team mexico”.  Cuando hice el grupo le puse que fuera abierto pero no sé por qué tengo que ponerle aceptar cada que alguien quiere entrar, tu no te apures la mayor parte del tiempo estoy conectada, manda el request y te doy de alta.  Por cierto, unos subimos nuestras fotos de “before” (antes del reto de los 30 días) para compararlas con el after, cuando se acabe…sube la tuya!

    • Lila Alejandra ♥

      Hey por fin encuentro bodyrockers mexicanos!! Arriba Mexico!!. ¿¿Solo busco la página bodyrockers Tema México ne facebook?? Genial!!

      Nos vemos allá entonces. Let´s BODYROCK!! I´m sooo motivated today thanks to this amazing community =)

  • Cindy

    I really love this workout.
    1- 15
    2- 12
    3- 22
    4- 9
    5- 18
    6- 8
    7- I skipped this one. (do it tomorrow)
    8- 11
    9- 10
    10- 17
    11- 21
    12- 212
    I followed this one with Sean’s workout.
    Low jack press with 20 pounds barbell 15-15
    Single arm lateral raises with 5 pound DB 15-15
    R 15-15
    Fireman lift with 10 pound sandbag 15-15 L 15-15
    Single arm press lunge R 15-15, L 15-15
    I was not sure how many rounds I was supposed to do.
    Thank so much to Freddy, Lisa and Sean!  
    My time for Sean’s workout was 18 minutes.

  • Tara Sarber

    My word today is BURN!
    I sure did feel the burn!
    13
    7
    16
    5
    14
    6
    8
    5
    15
    10
    10
    i lost count but i didn’t let up til the beep

    I really like the side jump burpee+ 2 knee raises obliques + jump tuck that really burn and toned in all the right places. Good Job Lisa Marie you keep me motivated!

  • Tammy77

    you’re welcome my new friend :)

  • Anonymous

    hi guest,

    working your chest will only build chest muscles, which may help support the girls a bit,.  the girls are mainly fat, and only way to lose some of them is to loose fat, or weight.  so you can do cardio and pushups but if you lose fat you will lose some breast size.  so you should make sure you eat enough so you don’t lose fat.

  • ZoeRocker

    Killer workout!! I loved it! I like the complex routines even tho they take a little longer to figure out. I have time, I am lucky:) My word today was PUSH! Here are my times:

    1. SG(irl) PU’s- 20
    2. Elevated PU’s w/reptile- 10
    3. SquatPress w/ SB- 18
    4. Ugi clean/ jump for/ 3 SJ- 7
    5. Reverse PU’s- 18
    6. Side Burpees/2 KT/ TJ- 6
    7. For/Side lunge/KTw/SB- 8
    8. Ugi Burpee/2 Sumo Knees- 5.5
    9. Dips/V-lift- 8 (put 1 foot on floor)
    10. SB Sit Ups- 9
    11. SB Shoulder squat/Keg Press- 7
    12. Spot Sprint- to out of it to count.

    I couldn’t do regular dips today because I got my dip station on Wednesday and I keep playing with it so my arms were too sore. Same reason my reps for the sit ups and keg press were so low. Excuses, excuses…. But I did the workout!!

    BDYROCK IS THE FAST TRACK TO A SIX PACK! New t-shirt slogan perhaps???

    • ZoeRocker

      I mean BODYROCK…Oops:)~

  • Anonymous

    Did Sean’s workout today. Great one.
    I used 18 lbs bag for #1 & #3
    and     15 lbs bag for #1 & #3
    20:17 min
    core , arms and shoulders , will feel it tomorrow.
    Thank you

  • Ashley

    Wow. I barely made it through the second part! I really wanted to stop at 10-12 reps the last few sets. I didn’t count through Lisa’s part today but did Sean’s in 13:57 (alternating sides on the second exercise).

  • Eleni Greekteach

    Yeah, triceps!

  • Annebel Wind

    Hi everyone, did this one today.. it went well.. Only messing with the balans ball.. I have a softer one at work.. I can do elevated push ups of that one.. But the one I have at home is going all over the place.. So I can’t do them with that one.. So used my coffee table..

    My scores:

    1: 14
    2: 6  (first messing with the ball.. took me some time)
    3: 9
    4: 5 1/2
    5: 16
    6: 4 sets
    7: 8
    8: 7
    9: 10
    10: 9
    11: 13
    12: 143

    Seans workout: time: 12.14 minutes..

    Thanx for the sweat guys.. :D

  • Anonymous

    Just finished day 3!!! Did not do exercise in exact order and had to modify couple (too hard).  Though I feel it is getting easier to get through 12 cycles of 50/10!  I am posting this to keep me accountable… My word for today, as you advise, is PEACE– that’s what I want for myself & all my family members…. Right, bodyrock is also spiritual/religious like community ;)   Keep faith… keep going…believe… xoxo

  • Tammy77

    does anyone else have a problem with opening up the notifications link when someone’s replied to you??

    • MariaBjørgJepsen

      Yes!!! I can almost never get it to update - the button just turns directly to “0″ :(

    • MariaBjørgJepsen

      Yes!!! I can almost never get it to update - the button just turns directly to “0″ :(

      • Anonymous

        ummmm what is the notifications link? that’s a cool idea, didn’t know there was such a thing!
        Does anyone know why I keep getting e-mails telling me of new posts and how do I get that to stop! ha ha!

    • MariaBjørgJepsen

      Yes!!! I can almost never get it to update - the button just turns directly to “0″ :(

    • KIMBERLAKE93

      Yes, all the time hon. It’s been like that for awhile :/

    • KIMBERLAKE93

      Yes, all the time hon. It’s been like that for awhile :/

  • Tammy77

    does anyone else have a problem with opening up the notifications link when someone’s replied to you??

  • Anonymous

    Thank you so much for pushing me…i have my first marathon in april (Rotterdam The Netherlands) and I’m pushing so hard. I run 3 days in a week and after running I lift my weights and the other days I want to do Bodyrock. But when there are so many exercises with my kids jumping around (it’s still the xmas holidays here) I can not remember them….lol. But today the workout was way better for me to remember what to do. But thanks again for pushing I love this community so much.

    Also I’m so thrilled with the workout planning of Bodyrock.tv. Because the days I run I can do Sean’s workouts. Amazing :) . I’m glad everything workout for the best so I can still Bodyrock.

     xxx

  • Sarah G

    For International Love:
    (1:) 14    (2:) 9     (3:) 13.5    (4:) 7    (5:) 24   (6:) 7   (7:) 6   (8:) 10   (9:) 35   (10:) 10   (11:)  9
    (12:) 104 

    I don’t have any of the workout equipment, so I elevated my legs on a bench for #2. Also, my “sandbag” (a backpack full of 20lbs worth of textbooks) is kind of awkward to handle for some of the exercises, so some of my scores with the sandbag moves are low just from positioning myself properly. I also did V-ups instead of reverse pull ups. Other than that, this was a great workout!

    For Young Wild and Free:
    I did 2 rounds of Young Wild and Free after a small break, which took me 22:54. I was going to only do 1 round, but I thought, oh c’mon just one more! And after the 2nd one, I was finito. lol Next time I’ll do all 3 ;) I used a 10 lb dumbell for Sean’s workout, and in the 2nd round, after 9 reps on each arm for the lat raises, I got rid of the dumbell. It was too much for my little shoulders! >..< lol

  • Vivi

    I did Sean’s workout today….OUCH !!!
    with 10kg & 6kg  : 15.57 min.

    • Gerri Lee Schafer

      I still haven’t even had time to look at that WO…maybe I’ll try and fit part of it in this weekend…

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

    I got a question, because I’m not sure about working out. Should we do both workouts to complete challenge successfully or not or should I choose?

  • Anonymous

    Excellent workout. just finish it.
    1) 102) 7
    3) 23
    4) 5
    5) 15
    6) 8
    7) 9
    8) 7
    9) 5
    10) 13
    11) 9 1/2
    12) not good for my back so i did abs with medecin ball 45 reps

  • Anonymous

    Excellent workout. just finish it.
    1) 102) 73) 234) 55) 156) 87) 98) 79) 510) 1311) 9 1/212) not good for my back so i did abs with medecin ball 45 reps

  • Anonymous

    I love your comment to your ugi! so good!

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    I did it today in the morning.My scores:Superman push-ups – 19Elevated push-ups (on a fit-ball) – 8Squat&press (10 kg) – 19Clean&press+jump f/w+3 squat jumps (10kig) – 6reverse pull ups (legs extended on a fit-ball)- 15side jump burpee+2knee up+jump tuck – 9f/w and side lunges with knee up (10 kg) – 8push up on a s/b + sumo knee up (10 kg) – 6tricep dip & split (on chairs) – 9overhead abs (10 kg) – 16s/b shoulder lift+squat+switch shoulder press (10 kg) – 8speed run – 179Sean’s wo – 3 sets with 10 kg s/b – 21:37:49.

  • lUcY..

    Hi Guys, mi score was:
    -13
    -8
    -14
    -3
    -16
    -5
    -7
    -5
    -6
    -10
    -6
    -142
    with Sean:
    1 time: 9.05
    2 time: 8.16
    3 time: 8.06
    I use ugi ball, a bottle of wather and my sandbag.
    Hey guys I know it´s some complicated the mix exercises, but you can see it like a workout for your brain, for your memory. :D Yeah I read it before and I left the things that I gone to use it (ugi ball, sandgab…), in that order. 10 seconds is a short time, but it´s not impossible. I prefer diferents exercises than less&more repeticions, it´s more fun! ;) NO EXCUSES! :D and I want to say HI to ZUZANA, I miss  to see her. But I love the energy of Lisa-Marie :D

  • lUcY..

    Hi Guys, mi score was:
    -13
    -8
    -14
    -3
    -16
    -5
    -7
    -5
    -6
    -10
    -6
    -142
    with Sean:
    1 time: 9.05
    2 time: 8.16
    3 time: 8.06
    I use ugi ball, a bottle of wather and my sandbag.
    Hey guys I know it´s some complicated the mix exercises, but you can see it like a workout for your brain, for your memory. :D Yeah I read it before and I left the things that I gone to use it (ugi ball, sandgab…), in that order. 10 seconds is a short time, but it´s not impossible. I prefer diferents exercises than less&more repeticions, it´s more fun! ;) NO EXCUSES! :D and I want to say HI to ZUZANA, I miss  to see her. But I love the energy of Lisa-Marie :D

  • Anonymous

    So today I was able to follow all exercises without taking a longer rest period ( cheated yesterday with 17 sec rest, 50 work , to be able to follow)
    I gues we can get used to everything. Even info/exercise overload.
    IT WAS AWSOM!
    20 LBS BAG, 11 LBS UGI
    23 10 24 7 13 7 8 7 9 16 11 170
    wow

    And little news, I thing I just got new job, personal trainer!!!! never done that before.
    But when they seen me and talk to me about diet and healthy habits , AND OF COURSE I SHARED MY 3 YEAR OLD BODYROCK EXERCISE JURNAL/LOG !!!!!!
    THEY KNOW OF ZUZANA!!!!!!
    i think they will hire me LMAO
    THANK YOU GUYS

  • Anonymous

    So today I was able to follow all exercises without taking a longer rest period ( cheated yesterday with 17 sec rest, 50 work , to be able to follow)
    I gues we can get used to everything. Even info/exercise overload.
    IT WAS AWSOM!
    20 LBS BAG, 11 LBS UGI
    23 10 24 7 13 7 8 7 9 16 11 170
    wow

    And little news, I thing I just got new job, personal trainer!!!! never done that before.
    But when they seen me and talk to me about diet and healthy habits , AND OF COURSE I SHARED MY 3 YEAR OLD BODYROCK EXERCISE JURNAL/LOG !!!!!!
    THEY KNOW OF ZUZANA!!!!!!
    i think they will hire me LMAO
    THANK YOU GUYS

  • Elena Ioan

    Hello Hello!
    Here are my scores:
    Superman Push-ups: 13Elevated Push-up’s & L&R knee to elbow touch: 10Squat & Press with SB: 14Ugi Clean & Press + Jump Forward + 3 x Squat Jumps: 5 setsReverse Pull-Ups: 16 (no elevated legs)Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides): 4 sets (1 set was doing both sides)Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with SB: 14 lunges in totalUgi Ball Push-up & Burpee + Sumo L&R Knee Touch: 3Tricep Dip + Kickout V Abs: 5Overhead Abs with 5lb dumbells: 11Sandbag Shoulder Lift + Squat + Switch Shoulder Press: 8Speed Run: 159Really loved that one! :)

  • Elena Ioan

    Totaly agree! :)

  • Courtney

    This one was very tough, but I loved it. I used my 20lb sandbag for all the weighted exercises, including #4.

    1. 14
    2. 7
    3. 18
    4. 5
    5. 18
    6. 5
    7. 8
    8. 6
    9. 11
    10. 9
    11. 7
    12. 155

    Shoulder, legs time trial total time = 13:21
    I used my 20lb sandbag on the low jack presses and a 12lb dumbbell for the remainder of the challenge.

  • Courtney

    This one was very tough, but I loved it. I used my 20lb sandbag for all the weighted exercises, including #4.

    1. 14
    2. 7
    3. 18
    4. 5
    5. 18
    6. 5
    7. 8
    8. 6
    9. 11
    10. 9
    11. 7
    12. 155

    Shoulder, legs time trial total time = 13:21
    I used my 20lb sandbag on the low jack presses and a 12lb dumbbell for the remainder of the challenge.

  • http://kenjibankhead.posterous.com/ ashtromanius

    For those who haven’t been here that long 2 kitchen chairs work great for dip station. A broom between it (if it holds your weight) on the horizontal rungs on the back for reverse pushups. Just get creative. Like LM says ” no excuses”.
    My word: MOVE!!!

    1- 9
    2- 7
    3- 10
    4- 4
    5- 14
    6- 4
    7- 7
    8- 4
    9- 6
    10- 8
    11- 7
    12- uh…. I did it. Painfully ;)
    I only modified the pushup on the first two. Core isn’t strong enough quite yet for full pushups. But I did pushups on the medicine ball bc there was only one at a time.

    Sean’s I only did one round… For now. I’ll do the other two later. I finished it in 8:10.

    I’ve been BR for a long time now and I’m a personal trainer and did lots of classes in gyms etc so mabe that’s why I don’t have a problem with remembering the sequence. But someone said they take abt a half hr writing it down then going thru it. Try and see what helps ur brain remember it. Good luck!

  • Anonymous

    It DOES take an extra 10 minutes or so to write down and learn the complicated routines, but there are things I like about them as well.  Maybe a little of both (complicated and simpler) would be good?  Nevertheless, I feel fantastic.  I had taken a 7 week break from bodyrock due to medication.  When I came back, there was the fit test for the first day of the 30 day challenge!! How lucky was I?  It took me two days to get back into the swing, but I am having a blast as usual.  Bodyrock, how I missed you!!!!

  • Tammy77

    OMG! OMG! OMG!!!!!!!!!!!!!!!!! Just finished Sean’s workout and I am POOPED!!!!!!!!! As I mentioned earlier this morning my power word for today is Breathe…it’s one of my favourite words and is tattooed on my wrist. It reminds me that when life gets a little tough, stressful and challenging to breathe through it slowly and with control….and I certainly had to do that with this workout. Thanks Sean, I feel very accomplished right now :)
    Low Jacks- 25lb SB x 3 rounds
    Single Arm Lateral Raise/Lunge- 10lb weight x 3 rounds
    Firearm Lift- 25lb SB x 3 rounds…………..HOLY CRAP THIS WAS A KILLER!!!!!!!!!!
    Single Arm Press Lunge- 10lb weight x 3 rounds

    My time for this challenge: 15:14
    Plus another 5 Burpee’s for Erin and her family
    ….and now someone call 911………..

  • fittobechels

    Here are my scores. This one killed me, and I didn’t even have my equipment! Home tonight, then I can start using the right stuff again. I had to modify some moves again for my knees. Lots of ice and Advil.

    1.  21
    2.  7
    3.  18
    4.  7
    5.  20
    6.  6
    7.  8
    8.  6
    9.  12
    10.  12
    11.  14
    12.  Speed Run

    Sean’s Weighted workout: 22:33
    The third round I took out a lot of weight (I was dying!) so I finished faster than I would have.

    Great workouts guys! Thanks!! Keep posting scores, everyone!! Let’s get some competition going!

  • Minna

    NICE! Keep pushing Vickie! :)

  • Daphedan

    I agree with a lot of the comments on here that 12 exercises, especially multi-step complicated exercises, in 12 min. is too much to try to concentrate on.  I do all the exercises a couple times with the video to get warmed up, but I still spend the whole workout just getting the rhythm of each exercise.  By that time, the 50 sec. is done and I have to figure out the flow of the next one.  I like repeating one exercise over several circuits because I really learn each exercise and can focus on form once the motions become automatic.

    That being said, I did get a great workout.  Lisa Marie has great energy, is a wonderful example, and is very motivating!!  As one commenter said, I love the new waitress, but would also like a visit from the old waitress and some good old Vietnamese food!!

  • Minna

    Go for it Tara! But be ready to feel soar hehe :)

  • Charlie D.

    A lot of people seem to be having trouble remembering the workout – why don’t you write it down right where you’re going to write your scores?

    • Anonymous

      duh!  why didn’t I think of that!

      are you serious?  that gave me a laugh!

  • Charlie D.

    Was feeling kind of nauseated today, but decided to give it a go anyhow.  So great!  I really had to talk myself into Sean’s piece of it.  Here are my scores:

    1. 16
    2. 5
    3. 15
    4. 5
    5. 13
    6. 6
    7. 8
    8. 6?
    9. 7
    10. 9
    11. 9
    12. PD fast…

  • Anonymous

    Lisa:
    Meh, still confused about a few moves, yet I gave it all.

    1- 11
    2- 5 (so hard after Sean workout, hihi)
    3 – 10
    4 – 7
    5 – 14
    6 – 8
    7 – 4
    8 -7
    9 – 6
    10 – 8
    11 – 5
    12 – lost count :)

    Sean:
    I have used seven kilo for # 1 Low Jacks and #3 Fireman lifts, and four kilo for # 2 Single arm raise (no lunge) and #4 Single arm press (no lunge)
    I didnt do any lunges, because my lower back was acting up, so I just did the arm exercises, hence the fast time: 11 min and 51 sec.

    I LOVE these weight workouts allot! :D

  • BodyRocker_Bonnie

    I have been so busy this week that trying to do the workouts after the fit test have been impossible for me.  I really tried to today – - but after I burned up an hour watching the videos and writing down the exercises and still being confused I used Chris Lee’s power word (adapted) and moved onto an old favorite Six Pack Abs 2011.  Then I did alternating sets of ab work and push ups:

    20 dip station leg lifts & 20 regular PUs
    20 happy crab & 20 supergirl PUS
    20 dip station ab splits & 20 reptile PUs
    20 alt. toe touches & 20 reverse PUs
    20 dip station knee raises & 20 wide PUs

    I completely appreciate the challenge & energy of the new workouts but like some others have expressed I get very frustrated when a 12 minute workout starts to take too long to figure out. I saw on FB that the workouts will go back to being more simple (not easy, we know!)  Thanks  for everything.

  • BodyRocker_Bonnie

    I have been so busy this week that trying to do the workouts after the fit test have been impossible for me.  I really tried to today – - but after I burned up an hour watching the videos and writing down the exercises and still being confused I used Chris Lee’s power word (adapted) and moved onto an old favorite Six Pack Abs 2011.  Then I did alternating sets of ab work and push ups:

    20 dip station leg lifts & 20 regular PUs
    20 happy crab & 20 supergirl PUS
    20 dip station ab splits & 20 reptile PUs
    20 alt. toe touches & 20 reverse PUs
    20 dip station knee raises & 20 wide PUs

    I completely appreciate the challenge & energy of the new workouts but like some others have expressed I get very frustrated when a 12 minute workout starts to take too long to figure out. I saw on FB that the workouts will go back to being more simple (not easy, we know!)  Thanks  for everything.

  • MariaBjørgJepsen

    Hey Cynthia :)

    3 rounds of 15 reps. That means 15 reps for each leg/side in all 4 exercises! 2 squats in the Fireman Lift is 1 rep.

    1 round looks like this:

    1) 15 Low Jack Press.
    2) 15 Lateral Raise Lunge, Left leg & 15 on Right leg.
    3) 15 Fireman Lifts, Left Side & 15 on Right side.
    4) 15 Single Arm Press Lunge, Left side & 15 on Right side.

    = Do this 2 more times on time :)

    Hope this helps.
    Love, Maria

  • MariaBjørgJepsen

    Hey Cynthia :)

    3 rounds of 15 reps. That means 15 reps for each leg/side in all 4 exercises! 2 squats in the Fireman Lift is 1 rep.

    1 round looks like this:

    1) 15 Low Jack Press.
    2) 15 Lateral Raise Lunge, Left leg & 15 on Right leg.
    3) 15 Fireman Lifts, Left Side & 15 on Right side.
    4) 15 Single Arm Press Lunge, Left side & 15 on Right side.

    = Do this 2 more times on time :)

    Hope this helps.
    Love, Maria

  • Tammy77

    awesome nate!

  • MariaBjørgJepsen

    BOY, Oh BOY!!! Sean, your part was pure torture – in a GREAT way :) I am at least as soaked (if not more) after these 3 rounds, than after one of Lisa Marie’s workouts. I used my 15 kilo SB for the Jacks & Firemen and a 6 kilo dumbell for the lunges – which was more than enough!!!
    I finished in: 15:38.
    Love, Maria

  • Jill Hobbs

    Loved this workout! The combo moves were much simpler than Day Two’s workout, yet still challenging. I also really liked Sean’s workout. The lateral lifts reminded me of the days when I used to weight lift (before discovering BR.) The Fireman Lifts particularly killed me. I really hate them.

    Thanks for the awesome workouts Freddy, Sean and Lisa!

  • MariaBjørgJepsen

    Hey Nate :) I didn’t see you before on BR.tv, so welcome and ROCK ON! I am visiting lovely New Orleans during Mardi Gras and I can’t wait!!! Will you be there?
    /Maria from Denmark

  • http://www.dheana.com Dheana

    Great analogy – you’re right on the money lategates! And love the respect in which it was delivered. :) As a type 4 with a little 2, I personally don’t digest Mexican as well as Vietnamese! ;)

  • MariaBjørgJepsen

    THANK YOU so much, such sweet words. I deeply appreciate it!
    Love, Maria

  • Tammy77

    Okay people, when this got posted last night I was quite eager and excited to get started. I wrote all the exercises down and attempted to complete this “funky” routine. Ummmm, things didn’t go according to plan though, I thought I had it, but I guess not, because by the time I actually got through this beauty, it was 30 minutes later and after midnight. I haven’t even attempted Sean’s workout challenge yet! And let me tell you, 5:30 came REAlly fast this morning! Anyhow, I was too tired to post so I am doing so now and after that I will complete Sean’s workout. Here we go:

    1- 19
    2- 12…this was sooOOO tough! I really had to focus on keeing my core tight ’cause the ball kept slipping out from under my feet.
    3- 20…..25lb SB
    4- 9….no Ugi ball, used a 20lb weight
    5- 18….wowsers, another tough move Lisa!
    6- 9
    7- 12
    8- 11
    9- 9
    10- 24
    11- 12
    12- 150….phew!! wish I could’ve done more but I was wiped!

    Also managed to do 5 Burpee’s for Erin and her family, thinking of you all

    Well, off to do Seans weighted workout now, looking forward to Day 4′s routine boys and Lisa
    Tammy (team Canada)

  • Tammy77

    Hey Lyn, nice to meet you! The idea that have inspired you, warms my heart and I am honoured. *blushing* I just got home from work, sorry I wasn’t able to respond earlier…. I’ve been thinking of you and your concerns all day….

    Please don’t feel down and PLEASE don’t give up. We all have to start somewhere, it’s all about baby steps. But I promise you, if you stick with it, 2 weeks from now you’ll be amazed at your own progress. I promise you. Can I let you in on a little secret? It took me going through this routine twice before I could actually complete this…so by the time I actually finished the 12 minute routine, it took me almost 30 minutes because I just couldn’t do some of the combo’s correctly. It was frustrating, let me tell you…I could have easily gave up and believe me, I almost did, but I took a deep breath,( or did a “wash” like Lisa suggessts to do) and stuck with it until the end and I’m soooOO glad I did, ’cause I feel great.
     
    Sometimes things are difficult and don’t come easily but that’s what gives us such an awesome feeling of accomplishment once we’re done…to reflect back and say, “wow, I actually got through it”…

    If I can give you any words of advice, at this stage in the game, don’t put all your focus on the numbers, they really don’t mean anything…just concentrate on proper form and your breathing, and staying positive :)

    If there’s anything I can do, or help you with, please don’t hesitate to ask…

    Wishing you all the best on this new journey of yours, I believe in you…..
    Tammy

  • Anonymous

    Thank you very much! :)

  • Anonymous

    Did it, LOVED IT, survieved it! Thank you!!! Time flies by just like that. Don’t have a sandbag, used a water bottle 1.5 l. Love the speed run in the end, woosh!!!!!!!!!

    New bodyrockers, don’t panic, modify until you can do it and then: ROCK it, you will feel amazing afterwards!! Day 4 tomorrow, yessss!!! I live in Germany, so I do the w/o the next day and in the morning this is my first page to log on, to see what you have prepared for us and am happy like a kid :D

  • Anonymous

    Did it, LOVED IT, survieved it! Thank you!!! Time flies by just like that. Don’t have a sandbag, used a water bottle 1.5 l. Love the speed run in the end, woosh!!!!!!!!!

    New bodyrockers, don’t panic, modify until you can do it and then: ROCK it, you will feel amazing afterwards!! Day 4 tomorrow, yessss!!! I live in Germany, so I do the w/o the next day and in the morning this is my first page to log on, to see what you have prepared for us and am happy like a kid :D

  • Amandafit

    I agree. I only did one round of Sean’s as well: time: 9.23! Whew!!!!

    May take a rest  and try to finish it! Great scores

  • Amandafit

    I agree. I only did one round of Sean’s as well: time: 9.23! Whew!!!!

    May take a rest  and try to finish it! Great scores

  • Chris Lee

    yay!  no trucking jump lunges! 

    that was tough.  i had to make a few improvisations.  i don’t have a ugi ball and i left my bosu ball at home, so i used a milk crate with a 10# weight on it for the ugi combo and the ugi burpee.  for the combo, clean & press the weight, put it down, jump over the box, etc.  for the ugi burpee, pushup off the crate, grab the weight off the top, press it, then do your knee tucks, etc.

    superman pushups 30
    elevated ball pushups w/knee tucks 7 so hard to stay on the ball!!!
    sb squat & press 21
    ugi combo 5
    rvs pushup on ball 20
    side burpee, 2xknee tuck, tuck jump 8
    fwd lunge, side lunge. knee up 7
    ugi burpee/2 sumo knee touch 7
    dip w/ab split 12
    sb situp 12
    sb shoulder lift, squat, switch press 11
    speed run 176

    i messed up a little bit and added a pushup into the side burpee combo

    i did one round of sean’s workout, but all the lunges were starting to hurt my knee, so i figured i better stop.  it took me 7:34.

    for pushups today:
    hands-feet clapping 20
    inchworm fwd 20
    inchworm bwd 20
    tapping 20
    burpees 20

    see you tomorrow!

    chris

  • Chris Lee

    yay!  no trucking jump lunges! 

    that was tough.  i had to make a few improvisations.  i don’t have a ugi ball and i left my bosu ball at home, so i used a milk crate with a 10# weight on it for the ugi combo and the ugi burpee.  for the combo, clean & press the weight, put it down, jump over the box, etc.  for the ugi burpee, pushup off the crate, grab the weight off the top, press it, then do your knee tucks, etc.

    superman pushups 30
    elevated ball pushups w/knee tucks 7 so hard to stay on the ball!!!
    sb squat & press 21
    ugi combo 5
    rvs pushup on ball 20
    side burpee, 2xknee tuck, tuck jump 8
    fwd lunge, side lunge. knee up 7
    ugi burpee/2 sumo knee touch 7
    dip w/ab split 12
    sb situp 12
    sb shoulder lift, squat, switch press 11
    speed run 176

    i messed up a little bit and added a pushup into the side burpee combo

    i did one round of sean’s workout, but all the lunges were starting to hurt my knee, so i figured i better stop.  it took me 7:34.

    for pushups today:
    hands-feet clapping 20
    inchworm fwd 20
    inchworm bwd 20
    tapping 20
    burpees 20

    see you tomorrow!

    chris

  • http://twitter.com/GabayC Gabija D.C.

    And I wanted to add about the word of the day.
    Mine was not a word, but a sentence: “No pain- no gain”.
    I actually figured that for me personally what motivates is… well… body parts lol
    Like… when I do high knees I think about “abs abs abs I want nice abs”, so I guess from now on my word will be a certain body part that I want to max out :)

  • http://twitter.com/GabayC Gabija D.C.

    And I wanted to add about the word of the day.
    Mine was not a word, but a sentence: “No pain- no gain”.
    I actually figured that for me personally what motivates is… well… body parts lol
    Like… when I do high knees I think about “abs abs abs I want nice abs”, so I guess from now on my word will be a certain body part that I want to max out :)

  • Amandafit

    Are you trying to kill us???????  Oh my! I have been doing Bodyrock for 2 years and these have been killer!!!!!

    Thank you as always!

    Amanda

  • http://twitter.com/GabayC Gabija D.C.

    Superman Push-ups:10
    Push-up’s & L&R knee to elbow touch:7
    Squat & Press: 16 and 1/2
    Sandbag Clean & Press + Jump Forward + 3 x Squat Jumps:5
    Reverse Pull-Ups:15
    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump:5
    Forward Lunge + Side Lunge + Knee Lift: I missed this one! I wondered why there is only 11 rounds in my workout! Will add it tomorrow
    Push-up & Burpee + Sumo L&R Knee Touch: 4 and 1 press up
    Tricep Dip + Kickout V Abs: 7
    Overhead Abs: 7
    Sandbag Shoulder Lift + Squat + Switch Shoulder Press: 6 I was so confused with this one!
    High Knees: x
    Sean’s workout took me 39:26 – SO HARD! I thought that even if it takes me 2 hours I will finish it!

    This is officially the longest BodyRock workout for me – considering both parts!

    A big thank you for doing this guys! I really enjoy this challenge :)
    I don’t have any equipment, only my bookbag (a.k.a. sandbag), but it has handles and easy to change the weight, so it’s nice to use (however sandbag cleans hurt a bit from the edges of the books haha). Someday I’ll be able to afford at least one piece of equipment and I can’t wait!
    Thanks for the alternatives!!!!!!!!!! Really – thanks a ton!

    Also thanks for the short workouts (not this one, but you know what I mean :) ), because I’m a student and also I have a job, so some days I’m busy from 8a.m. to 8p.m. and a long workout is not only hard after an exhausting day, but I’d probably have to stay up until the a.m. to finish.

    Thanks! <3 :)

    Seeing as I actually survived today… Can't wait for tomorrow!

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Oh Lordy. Dripping with sweat. Restricted for time tonight so only managed one round of Seans strength, and I am BEAT. 
    1 round took me 9:58. Shakey shakey!!!

    My scores for Lisa-Marie’s ~ 
    Superman Pushups – 14
    Elevated Pushup L&R Touch – 7
    Squat & Press (14kg) – 11
    Clean+Press+Jump+3SquatJumps (14kg) – 4
    Reverse Pullups – 9
    Side Burpee + Knee elbow Oblique+Tuck – 7 (Loved this!!)
    Forward Lunge + Side + LR Sumo Knee – 6
    Dumbell Pushup + Burpee + LR Sumo Knee – 5
    Tricep Dip + LR Kick out (on couch) – 10 (Likey this too)
    Overhead abs (14kg) – 5 then no weight another 6
    Shoulder Lift+Squat+Switch Press – 8.5
    Speed Run – 222     (Massively improved from yesterday, but don’t think my knees were as high… or intense as i could barely lift them :P )

    Thank you guys, thank you very much, thank you for keeping up with the daily posts! I’m so happy!!!

    And my word written LARGE on my pad tonight was PUSH. 

    Yahooo ! x

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Superman Push-ups:12

    Push-up’s & L&R knee to elbow touch:8

    Squat & Press: 17

    Ugi Clean & Press + Jump Forward + 3 x Squat Jumps:5

    Reverse Pull-Ups:14

    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump:6

    Forward Lunge + Side Lunge + Knee Lift: 7 1/2

    Push-up & Burpee + Sumo L&R Knee Touch: 11

    Tricep Dip + Kickout V Abs: 10

    Sandbad sit-up: 13

    Sandbag Shoulder Lift + Squat + Switch Shoulder Press: 21

    High Knees: 142

    I didn’t like this workout to be completely honest. The annoyingness of the all combos keeps me distracted and unable to push myself at maximum effort.

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Superman Push-ups:12

    Push-up’s & L&R knee to elbow touch:8

    Squat & Press: 17

    Ugi Clean & Press + Jump Forward + 3 x Squat Jumps:5

    Reverse Pull-Ups:14

    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump:6

    Forward Lunge + Side Lunge + Knee Lift: 7 1/2

    Push-up & Burpee + Sumo L&R Knee Touch: 11

    Tricep Dip + Kickout V Abs: 10

    Sandbad sit-up: 13

    Sandbag Shoulder Lift + Squat + Switch Shoulder Press: 21

    High Knees: 142

    I didn’t like this workout to be completely honest. The annoyingness of the all combos keeps me distracted and unable to push myself at maximum effort.

  • kat

    Totally Agree!!  :)

  • http://ofdreamsandseams.blogspot.com/ Katja

    Yes, you are right, never think you can’t do it!
    But actually, that isn’t what I said anyway. I merely said it took me a long time to get to the point where I was able to do the workout. I did it exactly as you suggested, gone through the exercises before, then while writing scores down glanced at what’s next. I also didn’t say I didn’t like the workout. In fact, I loved it. I just don’t always have that much time to spend before I am ready to workout. That’s all.

  • http://www.makavelina.cz Nina_CZ

    I am so sorry, but I just can’t relate to the New Bodyrock Team :( (( I really want to, but I can’t force myself to like it :( I miss posting my scores, but I am only doing older workouts, so I guess it has no point :D I still think this 30day plan is gonna be a success and I wish you all HAPPY NEW YEAR 2012 full of challenges, that will make us all stronger and better people! :) Love you guys!!!! 
    But I still wrote a words on my bathroom mirror, I have two: LOVE and LIFE. I will leave them there for a while I guess :) ))
    Anyway, did two older workouts today, Summer Abs and Six Pack Abs, loved them both and posted my score on my blog :) )) 
    Just out of curiosity, how is Zuzanka doing????

    • Anonymous

      I know what you mean Nina, the old workouts motivate me so much more so  i keep going back to them. I love lisa-marie, but i rly miss zuz in workouts

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

    Well said, and I thank you for taking the time to share this explanation.

  • Anonymous

    hee hee…not yet…I need to encourage myself a great deal before testing it on me :) ))

  • Amanda Haskin

    Great explanation!  I agree completely.

  • Kristinka

    Hey Lyn,

    I don’t want to discourage you or anything but I believe that maybe the 30 days thing is not the best way to start body rocking (my humble opinion) as the routines are really genuinely complicated to remember…

    Try some of the older routines (I just do bodyweight, but I believe there are tons of amazing equipment ones too)…

    I can post some of my favorites, just so you know :)

    LG aus Kölle :)

    Kristina

    http://www.bodyrock.tv/2011/05/31/amazing-abs-workout/
    http://www.bodyrock.tv/2010/09/17/boom-boom-workout/
    http://www.bodyrock.tv/2010/11/18/grand-theft-booty-workout/
    http://www.bodyrock.tv/2010/06/02/hot-to-trot-workout/
    http://www.bodyrock.tv/2011/02/02/marine-corps-workout/ (this one is a killer ;) )
    http://www.bodyrock.tv/2010/10/04/sexy-and-jacked-workout/

    well, i have lot more, but as a sample it shall be enough :)

  • Anonymous

    I wasn’t in the mood for this workout at all for some reason. But I pushed myself and mixed the exercises up a bit according to someone’s suggestion here. I could not focus properly so my scores are quite low: 

    1. Dips: 22
    2. Elevated PU + 2 reptiles: 9
    3. SB squat and press: 18
    4. Reverse PU: 25
    5. Side burpee combo: 7
    6. Superman PU: 9
    7. SB overhead press combo: 8
    8. Ugi jump squat combo: 5
    9. SB sit up: 10
    10. Ugi burpee combo: 6
    11. SB lunges knee lift combo: 9
    12. Speed run: 210

    Off to some do some deeper stretching and then to pole fitness practice. 

  • kat

    Ok here are my scores :)
    super-man pushups 13
    elevated pusups knee crunch 9
    squat and press (20lb) 14
    UGI clean and press and jump forward and 3 UGI pops 4 (was getting it all confused ;)
    Reverse pull ups (elevated) 18
    Side jump burpees 2 knee crunch jump tuck 7
    forward lunge side lunge knee lift 9
    UGI pushup burpee sumo (L+R) knee touch 5(used 8lb ball)
    dip and V knee raises (used one foot for support) 13
    sb over the head abs (20lb) 12
    sb shoulder lift and squat and switch shoulder press (8lb ball) 6
    also did and old wo of Zuzka’s
    Crab pike press (3 min) Round 1: 23 Round 2:25
    High Knees with rope (6 10/30) round 1: 61 66 55 56 63 62
                                                       round 2: 64 61 66 67 64 68
    ninja lunge (3 min) Round 1: 13 Round 2: 18
    plus
    50 crunches
    5 Burpees
    Drenched in Sweat now :)

  • Anonymous

    Test.

  • Anonymous

    welcome and don’t be nervous – just excited :)

  • Annebel Wind

    Hi guys.. Have done part 2 today.. Will do this one tomorrow.. We have really depressing wether here in Holland. It’s raining like crazy.. And winds up to 110 km/hour.. So will have time to do this tomorrow.. Not nice to go anywhere.. except for work.. Love the challenge so far..

  • AmBoaksy

    I think my word for this workout is: Breathe!  That’s the only way you’re going to get through it without stopping (or, in my case, almost not stopping.  lol).  I made some changes to the workout based on what I had in my bf’s gym.  I also did this workout after 20 mins of interval training on the ellipticals and treadmill and doing the fit test.  (What can I say?  I’m a massochist).  Newho…here are my scores:

    Superman P/U: 13
    Elevated P/U w Knee Tuck (on a bench bc the ball was taken.  Had to take a break during this one): 8
    Squat and Press (w 10 lb plate again, the others were being used): 14
    Clean + Press (w medicine ball) + 3 squats and Jump Tuck: 3
    Walking Push Up (from Sean’s workout a few weeks ago): 10
    Side Jump Burpess + 2 Knee Tucks + Tuck jump: 5
    Close Press Up w Jump and Sumo Knees (no weight or Ugi): 6
    Tricep Dips on a Bench w Knee Tuck: 12
    Overhead Abs (w 12 lb weight): 11
    Forward + Side Lunge w Knee Tuck and 12lb dumbell (v annoying to use in this workout.  o well.): 12
    Single Elevated Leg Squat w Press (12lb. dumbell): 7
    Running Man (I figured after 10 mins of interval high knee sprints and the fit test, I was done w high knees for the day. lol): 24

    So yea…after all of that, my word for the day is definitely BREATHE!!   Next time I do this workout, I’ll increase the weights.  Today, I just grabbed whatever was available in the 10 second interval.

    Have a great day everyone!!!

  • irreverend

    I LOVED THIS!!

    superwoman: 16
    el pushups… 11
    squat and … 18
    ugi clean… 5
    rev p/u 15
    side burpee… 8
    forward and side lunge…15
    ugi p/u… 9
    tricep dips (supported with one leg) and split abs- 12
    overhead abs with sandbag- 15
    shoulder lift and switch… 10
     speedrun 95

    and I am sure my sandbag is MUCH lighter than Sean’s (but I did add 5 lbs for the new year) and  my squats are shallow to protect my knees BUT I finished in 7:54  with no breaks!

    Thank you, thank you, thank you!!

  • Nisha

    I agree with everyone…your workouts are getting way too complicated and i would rather make my own circuits and stick to it. The stuff you guys do is fun…but you have too many things happening in just one minute…
    I prefer when Shawn started out and the exercises were simple….50/10 and u have one exercise per minute….bada bing bada boom….it worked like MAGIC and we were sweating/ or about to pass out.
    Can you guys start going back to before?
    Thanks

  • Anonymous

    1) 15
    2) 5 (OMG those were hard)
    3) 25 without sandbag
    4) 5 1/2 without ball
    5) 17 PU from knees
    6) 5
    7) 10
    8) 5 without ball
    9) 10 normal tricep dips on my desk
    10) 13 without sandbag
    11) 10 jump Squats and another 19 normal Squats
    12) 132

  • Ricarda33

    that was great I did Lisa’s workout and kinda Sean’s workout since I had not much time left at the end.
    17,10, 19, 9, 9, 6, 12, 7, 8, 12, 9, last exercise #?
    Seans’ workout: have not timed.

  • Gerri Lee Schafer

    I did this one this morning

    http://www.bodyrock.tv/2011/04/30/cut-the-cheese-workout/

    January 5, 2011
    I used 32.5 lb SB…my reps  (old May 1/11)

    1/ plank jump reptile knee  15-15-14-14-14-13   ( 14-14-14-13-13-13 )
    2/ leg lift/toe touch 17-17-15-15-13-14  ( 16-15-13-13-13-12 )
    3/ SB sumo squat/leg lift 19-18-17-18-17-16  ( 15-16-15-14-15-15 )

    followed by
    100 HKS
    20 decline reptile PU
    100 HKS
    20 military PU
    100 HKS
    20 PU with 10 lb hexbell row
    100 HKS
    20 PU on upside down bosu ball
    100 HKS
    20 super wide PU
    100 mason twists

  • Anonymous

    Day 3, yeyh! Didn’t count my scores and no equipment – but I tell you at the end of that sprint I was just wiped out! Great start of the year, next week I’ll be back at my gym and have access to weights again, just keeping going on track and ENJOYing the ride! (Enjoy is my word today ;) ).

    Love and support to all you amazing inspiring bodyrockers and the BodyRock-team! Now, time for some food :)

  • Anonymous

    My word… DO IT…
    Here are my scores.

    Superman Push-ups     17
    Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball   10 (from chair, i couldn’t do it from the ball)
    Squat & Press with SB 17
    Ugi Clean & Press + Jump Forward + 3 x Squat Jumps 6(with out ugh
    )Reverse Pull-Ups  22 (knee bent)
    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)   6
    Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the SB   9.5
    Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.  8 (with out the ugh)
    Tricep Dip + Kickout V Abs with the      9.5
    Overhead Abs with the SB     13
    Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the SB    7.5
    Speed Run   174

    Seans WO took me 27.59 With 3kg dumbbell for exercise 2 & 4.

    Have a wonderful day all.

  • Anonymous

    My word… DO IT…
    Here are my scores.

    Superman Push-ups     17
    Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball   10 (from chair, i couldn’t do it from the ball)
    Squat & Press with SB 17
    Ugi Clean & Press + Jump Forward + 3 x Squat Jumps 6(with out ugh
    )Reverse Pull-Ups  22 (knee bent)
    Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)   6
    Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the SB   9.5
    Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.  8 (with out the ugh)
    Tricep Dip + Kickout V Abs with the      9.5
    Overhead Abs with the SB     13
    Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the SB    7.5
    Speed Run   174

    Seans WO took me 27.59 With 3kg dumbbell for exercise 2 & 4.

    Have a wonderful day all.

  • Indiraindii

    I mean I like Lisa`s wk…:) … and haircut :) )

  • Vivi

    Supergirl PU : 30
    Elevated Push-up’s & L&R knee to elbow touch: 15
    Squat & Press : 29 (10kg)
    Clean Fw jump & 3 squat jump : 9
    Dive bombers : 18 (no dip station)
    Side burpee 2 oblique abs & jump tuck : 10
    Forward Lunge + Side Lunge + Knee Lift : 13
    Push-up & Burpee + Sumo L&R Knee Touch : 9
    2 triceps dips on the floor and 1 star abs : 15
    Sit ups 10kg : 16
    Sandbag Shoulder Lift + Squat + Switch Shoulder Press : 10 (10kg)
    Speed run : 265

    Sweat Sweat Sweat !!!!!! Whooooo !!

    I did a little modification because no dip station to the gym’s room

    + 100 PU : 20 regular / 20 taping/ 20 press/ 20 slidding/ 20 sumo
    + abs

  • Indiraindii

    Super workout!!!!!!!!!!I really really loved it!I like your hair too…thx…kisses..

  • Lenka Slovakia

    1) Super Man Push-up: 11
    2) Legs Elevated & 2 Reptile Push-up:9
    3) SB Press & Squat: 17
    4) Ugi Clean, FW Jump & 3 Squat Jumps: 3
    5) Reverse push up (basic) 4
    6) Side Burpee, 2 Diagonal Crunch & Knee Tuck & 1 Jump Tuck: 5
    7) SB FW, Side Lunge & Knee Up: ?8
    8) Dips & Knee Tuck:5-finding very hard
    9)  Push-up, Burpee & Sumo Press L & R Knee:6
    10) Overhead abs Sit-up: 9
    11) SB Shoulder Lift, Squat, Drop Down: 6
    12) Speed Runs: 193 or 203:) improve since yesterday 160 jeej:}
     I like the run at the end… Thanks i am off skiiping 20 min

  • Bodyrock Addict

    ouch!
    my scores:
    1.  14
    2.  7
    3.  20
    4.  7
    5.  8
    6.  7
    7.  10
    8.  6
    9.  4
    10.  10
    11.  7
    12.  138

    I do think I’ve made some of the exercises up! lol..my front lunge, side lunge & knee lift started looking like a michael jackson dance routine!
    going to have something to eat and then tackle Seans workout! :)

    xxx

  • Brian

    Tough, tough, tough! This is just what I need, a major kickstart to my workout regime. Last few months I felt I had plateaued. This will kick me up the hill. Can’t wait for tomorrow.

  • Jacowley

    You are so adorable!  I hope you stay for a long time!

  • Nicole Tmy

    And just to let you know I actually prefer your 12 mins of different work outs it makes the work out that much more interesting for me to keep up that time flies by AND because each work out is different for the entire workout I push myself to the max knowing that its my only chance to do it! LOVE YOU! xox

  • http://ofdreamsandseams.blogspot.com/ Katja

    My word: authenticity

    Wow!
    Another killer. Very intense!

    1) 14
    2) 7
    3) 21
    4) 6
    5) 18
    6) 6
    7) 9
    8) 6
    9) 9
    10) 12
    11) 7
    12) 185

    Lisa-Marie, if you are reading the comments, you already know I love you. This is by NO MEANS a criticism, but a suggestion:

    It took me about half an hour to learn this workout before I was able to do it without having to pause the timer to recall what the following exercise was supposed to look like. I think you could make it easier on yourself (and us with the bad memories…): From these 12 exercises you could have made 3 workouts – each with only 4 different exercises which we would go through 3 times. That way we’d also have the scores from the previous rounds to push us through the following ones. I’d be perfectly happy with that and it would be easier to manage the space if I only have to set up the gear for 4 different exercises, too…

    I didn’t do Seans workout, as I am really sweaty enough as is. I also want to work on my cardio right now, as I feel a bit bulked up at the moment :-) I’ll definitely do it some other day though.

    Thanks a million!!!

    • http://ofdreamsandseams.blogspot.com/ Katja

      Ah sorry – I wrote this without realizing that a lot of people have commented on it already yesterday… :-)

      • Anonymous

        I thought well I have to say something but I allready see you all think the same thing. I had to stop Bodyrocking because I don’t have to the time to prepare myself to many exercises. I can not remember them and then I have stop in between and that will take to long. But I do love you Lisa…you are to cute for words. xxx

        • Lila Alejandra ♥

          Don´t stop bodyrocking, just simplify the workouts or do some older workouts. There is no excuse not to exercise all together. Do some modifications to make it a lot easier and fast =)

    • GoustiFruit

      I agree on the relative(*) complexity of exercises… I won’t write my scores this time again, because I use the 10s to *read* my log to assimilate the next exercise – even though I try a few reps of each before the workout to understand the movement – and when you are trying to catch your breath from the previous, 10s are really really short to have your brain decrypt what’s on your log !

      (*) relative because they’re not complex, but my brain just can’t switch easily from one move to the other in just 10s ;-) Then I always need a few reps to get it right, and when I finally find the good pace, the timer beeps and it’s already time to switch to the next exercise !

    • Anonymous

      Agree as well with all

    • http://akik50.tumblr.com ivy

      hahahhaha i felt the same way! it definitely was a challenge trying to remember the different exercises! ;]

    • Carolyn

      I have to agree with Katja…I still enjoy the work that both Lisa Marie and Sean are putting into these workouts, but I am having more time spent in getting ready to workout with you these days. Granted, and part of these workouts can be done however the individual exerciser is feeling, so its not that the workouts arent great or dont make you work-it-good! I am not going to stop completely Bodyrocking (that would be INSAne and unimaginable!!) but I am glad some one else is feeling the way I have been too…please keep ‘em coming and I am doing my best to keep up!!!

  • Nicole Tmy

    Day 3 Completed :) Really enjoyed today’s workout especially exercise 6,7 and 11 have dearly missed the side lunges <3

    SCORES:

    1. 14
    2. 10
    3. 15
    4. 6 1/2
    5. 18
    6. 7
    7. 7 1/2
    8. 5 1/2
    9. 13
    10. 12
    11. 8
    12. 140

  • Minna

    Hi Lisa, Freddy and Sean! Hi bodyrockers!

    Feeling good and strong on day 3. I woke up with such a determination to reach my goals that my power word for to day is PERSISTANCE. I will finally reach my goals yaaayyy! Celebratin already.

    Anyway, to my scores:

    1) 17
    2) 8
    3) 17
    4) 5
    5) 15
    6) 5
    7) 6
    8) 7
    9) 7
    10) 11
    11) 9
    12) didn’t count, just screaming and pushing :D

    Remember our old friend skipping rope? Gave it some love and skipped for 18 x 10/30. Soooo sweaty! I loved something Lisa said on day 2 video: “I’m sweatin… I apologize. But that’s what we do.” :D <3
    Love you guys, keep on rocking!

    Love, Minna

    • http://twitter.com/IronFistGirl Tara Fox

      i love this skipping rope !!

  • Anonymous

    finished my pushups for today!  hhaaaaarrrddd!  I worked on tricep ones today. 
    20 regular
    20 diamond(off knees)
    10 narrow(military)
    5 regular
    5 narrow(military)
    20 ugi pushups(off old leather medicine ball)
    5 diamond
    5 diamond(knees)
    5 narrow(military)
    5 narrow(military)

    now that I’ve looked over Lisa Marie’s workout I’m only going to change it slightly, as I’m fairly familiar with the combos she used, but I’m going to switch her squat while lifting bag over head to squat with around the world instead, because last time I did around the world I got so sore, and my “sandbag” droops too much so I would have to use dumbbells, plus I’m going to change the order of the exercises so it’s not chest, chest, leg, leg etc.so when I do this one friday morning it will be:
    Dip & core split
    pushup with 2 reptile
    sandbag around the world squat
    reverse pushup
    side burpee/2crunch/jump tuck
    superman
    squat & press
    ugi clean & press/jump over 3 squat
    sandbag sit up
    ugi burpee & 2 sumo knees
    forward/side lunge knee lift
    speed run

    sound good to me!  great stuff!

    & I’m going to fit sean’s workout in somewhere, not sure when yet!  looks brutal!

    • Bodyrock Addict

      ooh I like!  I found doing the supermans and push up with reptile very hard so like the split!! (ps nice to see some of the old names being used..i do the same when I write my notes).
      Let us know what your scores are!

  • Saranel

    This one was haard, but so enjoyable! :) )
    The best way how to start a day!
    1)13
    2)7
    3)15
    4)5
    5)20
    6)7
    7)7
    8)4,5
    9)8
    10)10
    11)6
    12)150

    I am gonna do the sean´s workout later in a day. Looking forward so much! :)
    Thank you guys for all of the amazing work!

  • Anonymous

    Hi, Lisa, one question: I remember Zuzana telling us that a ‘proper’ squat is bringing our butts below our knees. If we bring thighs paralel to the ground, it means we are doing half squats. I’m curious what you think, because you are doing them half way down. Thank you for the workouts, btw, I am sweating and aching like crazy! :)

    • http://twitter.com/IronFistGirl Tara Fox

      Zuzana use to do both as well

      • Anonymous

        Yes, I know, thank you, but I wanted to know, if there’s a reason for doing half squats instead of ‘proper’ squats. Besides Lisa mentions squats when doing half squats. I wanna know why. :)

    • Anonymous

      During my sports lessons I always learned that doing squats below your knees isn’t that good for the knee. it’s like when you do lunges, your knee shouldn’t be over your foot..it should be a right angle. i hope you understand what i mean :D it’s kind of difficult to explain such things in english and not your motherlanguage.

      nevertheless..I always wondered why Zusana was doing them so low..

      • Anonymous

        Thanks, I was thinking the same myself ;)

      • Anonymous

        Thanks, I was thinking the same myself ;)

    • Anonymous

      During my sports lessons I always learned that doing squats below your knees isn’t that good for the knee. it’s like when you do lunges, your knee shouldn’t be over your foot..it should be a right angle. i hope you understand what i mean :D it’s kind of difficult to explain such things in english and not your motherlanguage.

      nevertheless..I always wondered why Zusana was doing them so low..

  • ♥ BodyRocker Rachel ♥

    Hey Lisa,

    Here are my scores:
    1)  12
    2)  6½
    3)  17
    4)  5½
    5)  13 (I substituted them with regular pushups… I need a dip station!!)
    6)  6
    7)  6
    8)  5 + 1 ugi pushup
    9)  12
    10)  14
    11) 6½
    12  187 (17 more than yesterday :D )

    Team Nicaragua!!

  • MariaBjørgJepsen

    I’m waiting with Seans (killer) until later, because my boyfriend is sleeping, which means I cannot put the sound ON. I have no idea of the breakdown at all, ha ha :) I just did Lisa’s and loved it. Super fun! I do think I lose a few reps when going from one advanced exercise to another, but who can avoid that. I used my 15 kilo sandbag. I’m waiting in excitement!!!! for my Dip Station, so I modified a few things:

    1) Super Man Push-up: 23
    2) Legs Elevated & 2 Reptile Push-up: 13 (HARD right after no.1)
    3) SB Press & Squat: 33
    4) Ugi Clean, FW Jump & 3 Squat Jumps: 9 sets
    5) Dive Bombers: 16
    6) Side Burpee, 2 Diagonal Crunch & Knee Tuck & 1 Jump Tuck: 11
    7) SB FW, Side Lunge & Knee Up: 13 (couldn’t find the rythm)
    8) Dips & Knee Tuck: 23
    9) Ugi Push-up, Burpee & Sumo Press L & R Knee: 11
    10) Straight Legs SB Sit-up: 22
    11) SB Shoulder Lift, Squat, Drop Down: 12
    12) Speed Runs: 270

    Thank you guys!!!

    Love, Maria
     

    • MariaBjørgJepsen

      Powerword for today: ENERGY!!! :D

    • Anonymous

      maria – 15 reps each, or each side depending on the exercise.  do 3 rounds for time!

      • Vivi

        Yes thanks a lot to have put it in your comments it helps me too !!
        I think that they are so excited to put a new workout each day that they forgot to put all the explanations !!

      • MariaBjørgJepsen

        Thanks Tee, you are always so helpful and thoughtful :)
        Love, Maria

    • Vivi

      If I do it to the gym at lunch today, I will have to do modification too, without dip station.
      So I don’t know if I do it this week end in proper form or like you today.
      Like you I lost few seconds to read the next exercise to remember how to do it in proper form (without forget a mouvement like yesterday !! Grrr !! )

    • Tammy77

      you my dear are a machine! you attack EVERY workout and KILL it…holy smokes!
      i am using your scores as my motivation to push me throughout this workout, thanks :)

      • MariaBjørgJepsen

        Awww, Tammy…. that is SO sweet! You just made me blushing and smiling ALL over my face. THANK YOU deeply, from the bottom of my heart. I think you always ROCK it hard already!!!
        Much love, Maria

  • Anonymous

    can’not wait to do this one today. just need to finish the school day with my girls and than have a go with this workout. look like an hard and amazing workout. im hoping that in the next few hours i will get my dip station, next and last on my list it the sandbag…
    everyone enjoy the workout. and a big THANK YOU GUYS FOR YOUR EFFORT AND WONDERFUL WORKOUT AND THE SITE.

  • ZoeRocker

    Has anyone sent in new pics of themselves recently? Before/after shots or otherwise? Just wondering because the same pics have been on the side-bar for a really long time. I always like reading the emails people send you guys. Time for a refresh??? This workout looks killer. I am 2 days behind the schedule so I’ll be doing the second workout tomorrow. Can’t wait!!

    • ♥ BodyRocker Rachel ♥

      I agree! Those before/after shots are always very inspiring! I hope to be able to submit mine someday! :)

    • Anonymous

      the sidebar seems to be all submitted by zuzana, and she is MIA

    • Mia

      Zuzana, where are you?!?!?!!
      I miss you! :)
      Big hug where ever you are

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

    Whew!  Okay–Sean’s workout, ladies and gents, is rough.  I suggest NOT using the regular sandbag weight you use.  I did Lisa’s workout–which was great, and then just one round of Sean’s in 9:50.  It’s already 10pm so I’ll do 3 rounds another day.  Part of the problem is I used my regular 35lb sandbag for the fireman lifts, and it’s too much strain on my lower back, and it takes forever.  

    Lisa’s: 35lb sandbag, walker, 10lb ugly and a swiss ball.  Did not use swiss ball for reverse push ups–just did them with straight legs.

    superman pu: 17.5
    balance ball pu and knee tucks: 9
    squat and press; 17
    ugi combo: 7
    rev push ups: 12
    side burpee w/2 knee tucks: 7
    fwd side lunge: 7
    ugi burpee and sumo knees: 6.5
    sb sit up: 9
    tricep dip and v abs: 8.5
    sb shoulder lift and over: 7
    high knees/speed run: 149

    Sean’s:
    2 10lb dumbbells for low jacks press
    10lb dumbbell for lateral raise and lunge
    35lb sandbag for fireman lift
    20lb weight for single arm press lunge, also put back knee up on couch

    • http://kenjibankhead.posterous.com/ ashtromanius

      Excellent advise. Thanks. I’m abt to do both as soon as I’m done nursing this baby!

  • Machete011

    Sean you are aweseom but i think Lisa should take you shopping for some more tasteful working out  gear..you’d probably be better off in the nude!..no offence lol!!

    • GoustiFruit

      As long as they do not switch their clothes… :-D

    • Bodyrock Addict

      imagine all the moans the site would get then! LOL.. or maybe not?  hee hee

  • Anonymous

    Love love love this setup for the workouts. Thanks for all your hard work.

  • Gerri Lee Schafer

    just got this one at 9:30 pm….too late to try and get it set for 5:30 am…will do Cut the Cheese WO in the am..pencil this one for Friday…night all

    http://www.bodyrock.tv/2011/04/30/cut-the-cheese-workout/

  • Anonymous

    Just in case anyone doesn’t get the breakdown of Sean’s workout it is 15 reps/ or 15 each side, do 3 times for time!  so 45 reps each, by the time you’re done!

    Lisa’s looks like I might be changing it a bit before I do it, but that’s OK.  I have until Friday as Thursday’s I’m too busy so only a short little one for me, but Friday is on! 

    got to get back to work now, plus finish up some pushups! see ya later!

  • Anonymous

    just wanted to say a big THANK YOU!! for committing and inspiring us to do these workouts.  i know it´s not easy to come up with new exercises and workouts, film them, edit the videos and upload them on a daily basis.  Im so in for this challenge as well as many mexican bodyrockers who are doing it with me.  

    GO TEAM MEXICO!!!

  • Anonymous

    just wanted to say a big THANK YOU!! for committing and inspiring us to do these workouts.  i know it´s not easy to come up with new exercises and workouts, film them, edit the videos and upload them on a daily basis.  Im so in for this challenge as well as many mexican bodyrockers who are doing it with me.  

    GO TEAM MEXICO!!!

  • Tammy77

    As tattooed on my wrist, my power word for today and this workout is Breathe….’cause by the looks of things I’m gonna need to!!!!!!!