Jan 5 2012

Day 4 Week 1 of The 30 Day Challenge – Wish You Would Workout

Hi Bodyrockers,

Lisa -Marie here :) Day four is upon us already and we only have one more day to push through to have completed a whole week, but the challenge is still to come. With the weekend comes temptation to snack on naughty foods that we all know do not support our training or compliment the week of effort we have all just put in. So now is the time to start to get your meals prepared for the weekend & most importantly – stick to them, as by monday we will be into week two and really starting to see a difference.

My Power Word today was my mum xx – I am constantly inspired by the posts from bodyrockers who are still following our workouts everyday and pushing their boundaries even when life throws them a curve ball.. No Excuses ! No Complaining ! Just Pure Effort !

‎This particular post from my Facebook page inspired me…

“some encouragement for those who say they are hard. . .I have fibromyalgia, the weakest wrists that keeps getting worse, i have depression like a son of bitch, nothing is going right in my life, lost my mother, decreased hours at work….my body feels like its in a shut down mode, my bones are stiff as hell, my skin hurts to touch, i have insomnia (i am happy to be in bed by 3am). . . . .but when I bodyrock, I feel brand new! renewed, reenergized, refocused. . . .my hands hurt like crap but i modify and modify and modify until i feel a burn. . . i am not trying to give you a sob story because I am all smiles thru the BS I’m js saying, PUSH YOURSELF!! Don’t say it looks hard, don';t think it’s hard, JUST DO IT!! modify it. . .embrace it. . its 2012 and we are all going to get healthier! I have faith in all of you awesome bodyrockers!!! – Mo Merrell”

We get 100’s of posts like the one above here on BodyRock.Tv and on the facebook page everyday. I wanted to say a BIG Thank you for taking the time to share your personal stories and posts, it certainly helps keep me motivated and driven, and from the feedback out there, I am not the only person who feels this way.

Today’s ‘Plyo, Cardio and Strength Workout’ that consists of 4 exercises that you will repeat 3 x through. You will need your Dip Station and to set your interval timers to 10/50 for 12 rounds.

Workout Breakdown:

Burpees + Push-up

Reverse Pull Ups using the Dip Station

Triple Plank Jumps

High Knees using the Dip Station

The 30 Day Programme can be found below: (click here for a downloadable version)

P.S. Freddy here :) We got a lot of requests for simpler routines to follow so we listened to your feedback and will be creating easier to follow workouts that still deliver heart pounding brutality :) If you are enjoying our workouts please show your support by “liking” this post above right under the main image.

Keep Rocking!

Tomorrow we have a 400 Rep challenge to finish off your week in style & Sean’s Back & Bicep weighted workout will give you an extra burn !

Enjoy your Workout


comments


Around The Web
  • lucykemp21

    I did 4 rounds today… just because I feel like my body needs extra work. It is so soft around the middle. I’ve done a lot of weightlifting the last few months but I seem to be getting larger- as in I haven’t been dieting well and all I’ve done is sort out my muscles but left the thick layer of fat there. This BodyRock (and decent diet) should help me shred my fat from my lovely muscles :)
    Burpee + Push up + tuck jump= 7. 6. 6. 7
    Reverse pull ups= 11. 11. 13. 13
    Triple plank jumps= 10. 11. 10. 11
    Tuck abs= 17. 18. 19. 18
    Plank= 40s
    Those triple plank jumps really made my legs burn!!

  • http://www.facebook.com/profile.php?id=1441825759 Regina Dixon

    Burpees+Pushup (modified) 6-3-7
    Reverse Pull Ups (modified on the floor) 17-17-13
    Triple Plank Jumps (modified) 15-17-13
    High Knees (modified on the floor) 12-19-12
    I’m hoping to get some of the equipment soon so I can really get into these workouts. But day 4 completed!

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

    1-Burpees+Push Up 8-8-8
    2-Reverse Pull Ups on Dip Station 14-11-11
    3-Triple Plank Jumps 13-11-9
    4-High Knees on Dip Station 18-16-13
    I was lazy today:))))

  • Karmait

    Question: about the 10/50 interval time: Do you do the exercises for 10 second and then a 50 second rest or is it the other way around? Thanks!

  • Shainaliu

    Was not going to work out today but my word was… WANT!! and i want this soo bad I want the body I have earned!
    1. 11,12,11
    2.17,15,18Modified with broom stick on chair
    3.15,12,20 Modified with half side burpee
    4.23,23,24 Modified with Tuck abs

  • Lynn

    Focus…Burpees & Push Up 6,5,4…Push Up 7,11,7…Triple Plank Jumps 2,3,2…High  Kness 61,52,72

  • http://www.facebook.com/rachel.mohi Rachel Mohi

    Burpees + Push-up – 13-13-13
    Reverse Pull Ups on dip station (did push ups instead) – 29-24-23

    Triple Plank Jumps – 3-4 then 9 half burpees

    High Knees using the dip station – (did abs instead) 25-27 then 23 knee touches

  • Sarina L

    12/10/9
    20/18/18
    14/12/12
    26/26/26

  • kelda

    were do i bye the metal bar

  • Vick

    WHAT SHOULD I DO FOR MY TAILBONE? IT HURTS WHEN I DO CRUNCHES.

  • Mlruzo

    hi everybody, just started on monday so this is my day four…
    i´ve had absolutely no trouble at all with the routines, even though i haven´t been to a gym in years…
    what i do is first i watch the whole video, from start to finish, so i get a glimpse of what the exercises will be like, i bring my watch and my mat next to me and then i start the video again…as soon as i look at two repetitions of the first exercise i pause it, set my watch and start doing it, then press play again to see the second exercise and pause it again, and carry on like that till the end…
    of course i do my exercises in my bedroom and have my laptop in front of me on my bed, i barely rest the 10 seconds in between…

  • Anonymous

    It’s crazy how not working out for 10 days really really set you back with what you’ve accomplished before. I re-do the 30Days challenge (January edition ;) ) and I just did this work out. Absolutely great!! unfortunately my scores aren’t that great. But i’ll work on it :)

    1 exercise: 9 7 7.5
    2 exercise: 12 10 10
    3 exercise: 10 10 10
    4 exercies: 9 11 12

    Thanks Lisa-Marie, Freddy & Sean!! :)

  • Anonymous

    Please provide modifications for those w/o equipment.

  • Anonymous

    Thank you!

  • Anonymous

    I have posted my scores on a few of these exercises and they seem to have been deleted.  Curious. 

  • Anonymous

    I find that these simple work outs are often the hardest because going all out on the 3 round of the same exercises really exhausts your the muscles that are being targeted.  Love it, and was covered in sweat by the end. My scores for three rounds with modification b/c lack of a dip station.

    Push-up + Jump Tuck: 43
    Push-ups on Knees: 67
    Triple Plank Jumps: 70
    Tuck Abs: 90

  • Andrea

    I couldn’t agree more, the simple routines are great and challenging, but I truly enjoyed the more complex routines. I like when my mind is busy focusing on the next move of a challenging workout, leaves no room for negative thoughts of quitting to intrude! That’s just my opinion though, I love all the bodyrocker routines.

  • Anonymous

    Perfect. That’s just how I feel. I actually REALLY prefer the more varied workouts, as I love knowing when I finish one set of tuck jumps they are DONE. The problem with the previous days was that they were all new (to me at least), so yes, my “quick” workout suddenly took an hour of my time trying to study them. 

    Too late for this particular challenge, but maybe if each day of the first week had just three exercises that you repeated, and then the days of the second week combined 12 of those into one complex workout, that would be easier. We would have already done them all, so we would have a higher chance of retaining them throughout the workout.

    I am always up for more new exercises to learn, so nobody think otherwise! Just not 12 brand new ones in a single sitting. :D

  • Anonymous

    Perfect. That’s just how I feel. I actually REALLY prefer the more varied workouts, as I love knowing when I finish one set of tuck jumps they are DONE. The problem with the previous days was that they were all new (to me at least), so yes, my “quick” workout suddenly took an hour of my time trying to study them. 

    Too late for this particular challenge, but maybe if each day of the first week had just three exercises that you repeated, and then the days of the second week combined 12 of those into one complex workout, that would be easier. We would have already done them all, so we would have a higher chance of retaining them throughout the workout.

    I am always up for more new exercises to learn, so nobody think otherwise! Just not 12 brand new ones in a single sitting. :D

  • Anonymous

    Haha sorry, I laughed really hard when you said you were eating a cookie while watching the video. :)

    I’ve got a super busy life, as do most of us. The trick is to not buy any boxed food (like crackers or macaroni or something) and actually make some healthy (but quick!) meals and snacks yourself. Last time I went food shopping, my basket consisted of nothing but veggies, meats, eggs, greek yogurt, fruit, rice, and some pasta. You can make tons of different meals from just those few ingredients, PLUS you can snack on the fruits and veggies in between.

    As an example, yesterday when I woke up I boiled some eggs while I got ready for the morning and threw some meat in the fridge to defrost. Later that day, I mixed the eggs with some yogurt and spices to make a tasty, healthier egg salad sandwich (and added kale, yum!). For dinner, I pulled out the meat and cooked it with some broccoli, garlic cloves, baked eggplant strips, and pasta (with a yogurt sauce!) 

    Today I’ll be having sandwiches with veggies and a yogurt-spinach spread I will quickly make, tonight some rice and veggies that will be cooking by themselves while I do other things, etc. And at the end of my food week, I’ll throw all the leftover vegetables into a wok and make stir-fry (my favourite!). 

    It’s hard for me to get into the habit of preparing for meals before I’m actually going to eat them, but it just takes a little bit of planning ahead. And when I walk out the door for work, I actually have to remember to GRAB my tupperware of sandwich fixin’s that I made the night before. :p

    If you don’t have a plan, you will most likely end up spending ten bucks on one fast food meal, or not eating at all, as it sounds like you are doing. So I would definitely say come up with a simple plan and stick to it!

  • Anonymous

    Alright another day down! That was way too much for my arms to take, so I substituted some lunges and things when they were about to give out and drop me to the floor. :)

    Keep up the good work, hosts and followers!

  • Josée Levesque

    You are so right, This place is perfect for us stay at home moms. Stick with the program, it’s only my first week & I am already feeling fantastic, and my kids love my new energy!

  • Josée Levesque

    Hy gang,

    So as I mentioned yesterday, I have done day 4 today due to an injury caused by my clumsiness last night. Was able to do the exercise today but I was very careful not to heart myself again therefore my score sucks. But don’t worry, I’m still very motivated & feeling better than ever!

    So here’s the score

    1) 8/ 7/ 7
    2) 17/ 13/ 15 (doing only push-ups here)
    3) 5/ 4/ 4
    4) 12/ 13/ 14 ( once more doing variation without dip station)

    I will be doing day 5 tomorrow & will be back on track with you all on Monday!
    Leaving you again with my cheat sheet, because I know some of you like to use them.

    Have a great weekend Bodyrockers & don’t indulge to much!

    Joe
    http://mybestmebyjoe.blogspot.com/

  • Lauren

    i was way too sore yesterday to do a workout so i did a combo of day 3&4 today, don’t feel like i worked as hard but hopefully it was sufficient.

    1st circuit
    squat + press: 17
    side jump burpee + oblique abs (x5 ea side): 5
    overhead abs: 21
    pushup + tuck jump: 9
    burpee centre, left, centre, right: 23 total
    hug knees (modified to a p90x ab move called in & outs): 25
    speed run

    2nd circuit
    squat + press: 22side jump burpee + oblique abs (x5 ea side): 6overhead abs: 18pushup + tuck jump: 6burpee centre, left, centre, right: 6 totalhug knees (modified to a p90x ab move called in & outs): 26speed run

  • Lauren

    i was way too sore yesterday to do a workout so i did a combo of day 3&4 today, don’t feel like i worked as hard but hopefully it was sufficient.

    1st circuit
    squat + press: 17
    side jump burpee + oblique abs (x5 ea side): 5
    overhead abs: 21
    pushup + tuck jump: 9
    burpee centre, left, centre, right: 23 total
    hug knees (modified to a p90x ab move called in & outs): 25
    speed run

    2nd circuit
    squat + press: 22side jump burpee + oblique abs (x5 ea side): 6overhead abs: 18pushup + tuck jump: 6burpee centre, left, centre, right: 6 totalhug knees (modified to a p90x ab move called in & outs): 26speed run

  • Anonymous

    Done! I’m sweating as I’m writing this. Even after cooling down. hehe. Did some modification because I don’t have a dip station. Here are my scores:
    Burpee + jump tuck – 6, 7, 5.5
    Normal dip using a chair – 24, 18, 21
    Triple plank jump – 4, 7, 6
    Knee hugs – 26, 30, 30Plus 5 minute (20s/10s interval) high knees after. =)How did everybody do? Hope you’re feeling fresh after doing this! Keep Bodyrocking! Love you all!!! =D

  • Anonymous

    My word of the day, jiggly…I have been picking words that I no longer want to be.  Yesterdays was bloated.

    • Anonymous

      hehe. funny yet motivating words. keep rocking!

  • misstulz

    Thank you!!!

  • Mara

    Ok Day 4 done ;-) I woke up this am sore and sleepy ;-) here are my scores
    P up w/ tuck jump 6, 4, 4
    P ups (knees and boxed)12, 13, 18
    Triple Plank Jumps with Burpee and P up knees 2, 2, 2
    V ups 14, 21, 23
    Well done ;-)

  • Lauri Pitman

    I just finished this workout..ouch! I was a little sore because we went canoeing yesterday, but at the end, the water is low so you have to carry this giant canoe up a very steep flight of concrete stairs, not to mention it was a two hour trip of rowing and going over and under fallen trees in the water! It was a blast! What is really awesome though is that I know my changes for a healthy lifestyle has influenced my fiance and my little girl. Now we are taking family canoe trips. How cool is that? And it’s all thanks to body rock, well, and alot is thanks to Zuzana because, lets face it, she is HOT and that really caught my eye! Well, here are my scores:

    Burpees + push-up- 11/7/7
    Reverse Push-up- 13/13/10
    Triple Plank Jump sets- 4/3/3
    High knees with dip station- 19/14/16

  • Tamalimama

    Just finished!
    I’m really tired from the other workouts so far and I had ladies night at the bar last night :{
    My score is:
    Burpee/ pushups- 9,7,11
    Reverse pull up-15,12,12
    Triple plank jumps-15,11,12
    High knee abs-16,15,18

    Now for dinner and a HOT bath!  
    Lisa-Marie you are a HUGE inspiration for me

    Cheers
    Jess

  • PMarr

    Hey you guys are wicked , really great .
    I was woundering if you guys would have a workout for someone with a Torn ACL i have it in my left knee the doctor does not want me to do surgery on it but living with this has consumed alot of my flexabitlity in every excerisze i do , i am limitied to how low i i can go and bend that one knee ,,,, do you have any excersizes or advive for this ….. thankyou

  • Anonymous

    I’ve just finished it and I feel great. Thanks for this workout:)

  • Mad Molly

    Hey Guys, thought I’d share my improvised station for knee raises. They don’t sell the dip stations here in Australia yet (well, they might now, haven’t checked for a few months). I’m 6ft, so I automatically touch my feet on the ground each time, but hey, it’s better than nothing! Where there’s a will, there’s a way!

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

    Workout 4: 7.01.11
    Burpees -8-6-7
    Reverse Pull Ups 11-13-12
    Triple Plank Jumps 12-11-10
    Hanging Knee Raises 20-13-11

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

    Workout 4: 7.01.11
    Burpees -8-6-7
    Reverse Pull Ups 11-13-12
    Triple Plank Jumps 12-11-10
    Hanging Knee Raises 20-13-11

  • J

    Hi guys!
     Loved this one!! I agree with previous comments about the ‘new workouts’ that some say are complicated no being completely thrown out. I like that we got to do a new exercise each round! It was fun! Yes maybe a but complex but FUN! I liked this one too though.My scores without any mods are:burpee/push up/jump tuck: 8/7/7reverse push ups: 27/23/26tripple plank jump: 7/4/4knee raise: 19/19/20Great job guys!! 

  • J

    Hi guys!
     Loved this one!! I agree with previous comments about the ‘new workouts’ that some say are complicated no being completely thrown out. I like that we got to do a new exercise each round! It was fun! Yes maybe a but complex but FUN! I liked this one too though.My scores without any mods are:burpee/push up/jump tuck: 8/7/7reverse push ups: 27/23/26tripple plank jump: 7/4/4knee raise: 19/19/20Great job guys!! 

  • Becky C

    I am relieved to hear we will be doing less complex routines, but disappointed that half of this routine requires the dip bar. =( I am a beginner bodyrocker and have had to spend money on tires for my car before exercise equipment.  Will be mixing in things that I can do without the dip bar, but I am wanting one so bad now….

  • Anonymous

    I cam finally do push up due to following these exercises!!!!woo hoo!!!

  • Anonymous

    I agree with you on doing the whole workout WITH Lisa…I have thought about this many times! How nice it would be to have the WHOLE workout…so its nice to know you feel the same way…I wonder why they don’t post the whole workout….especially when we all know she did the entire workout herself…I’m curious about this! :o)

  • Anonymous

    As I was going through the new workouts I was thinking “Wow!! These workouts have gotten so complicated!” And I even tried one and really struggled because I would keep having to stop to make sure I was remembering the workout right, which got really frustrating to me and I felt I was losing out on getting great results because of this. And then I saw that a LOT of BodyRockers were feeling the same way! I had NO idea! I thought it was just me! lol And I agree with a lot of you its not that the workouts are hard to do its remembering the moves…it felt like I was trying to learn a dance routine or something…lol So I am so glad that this has been brought up and changes are being made because I am like most of you….I just want to work out and get a great workout, not have to learn new moves and struggle with the workout! So needless to say I am pretty relieved to hear the workouts are going to go back to a simpler routine! Thank you so much for listening to the bodyrocker community and keep those awesome workouts coming!!! :o)

  • Anonymous

    17 12 13
    38 35 35
    3&1  4  3&1
    26 26 25

  • BodyRocker_Bonnie

    MidiMidi! Poor gal!! I’m sorry you were so sick. Take it easy…get lots of fluid & rest still. Glad you are back :)

  • Claire M

    Thanks Lisa-Marie and Freddy for making this simple killer workout.  I felt I got way more reps in today.  And thanks for the inspirational stories.  Keep rocking! :)

  • Anonymous

    I was going to post my scores but looks like no one else is so I’m just going to say “I did it!” :-) I didn’t start the challenge until wednesday so I’m a little behind and just did day 4 today.  I have to take a 30 second break between rounds 2 and 3 to get water – I’m trying to be extra careful since I’m 3 months pregnant.  Any other pregnant bodyrockers out there?????

  • KIMBERLAKE93

    Thank You for the simplicity!  Unlike some others, I actually LUV Lisa-Marie’s combo’s…more effective I think but it takes more time to study before the workouts start (which I don’t mind).  Thanks Lisa-Marie for your new style and “flava” to the Body Rock website.  I gotta admit though, the simplicity of this workout really brought back some memories and made me miss Zuzana TONS!  It’s not being negative to admit my thoughts and luv are still with the person who got us all inspired in the first place.  Wishing Zuzka so much strength, success, luv and happiness in 2012!  xo  :)

  • Lila Alejandra ♥

    Wow this was fast =) It took much much less time to get ready for this workout. I love this community because Lisa, Freddy and Sean do listen to us. THANK YOU GUYS!!!
    But don´t stop with the complex combos, ok. I love them too. Lets just balance and mix things up a bit. I love you guys

    My word of the day INSPIRATION! I want to inspire people too =)

    my scores

    10–9–10
    22-23-24
    13–11–11
    20–21–23 (ab tucks on the floor)

    I can´t get a dip station shipped to Mexico..this sucks!!

    3 extra burpees for Erin. Does anybody know what has been going on with Erin??

    See you guys for the next workout..have a great day ALL

    Go team MEXICO!!

  • Samanthina

    Hy guys,here are my scores for this workout ,I’m posting now,because i didn’t have Internet.

    burpees + push up and jump tuck-10 11 11
    reverse pull ups-33 33 34
    triple plank jumps-13 14 14
    high knees on dip station-32 32 33
    + a healing burpee for Erin

    Thanks again,Lisa-Marie,for the great inspiration,I don’t think there is any Bodyrocker ,still not inspired from you.:)

  • BodyRocker_Bonnie

    I have always known that plyometrics are my weak spot but this workout kind of rubbed my face it in :)  I guess I should start practicing some burpees because they wreck me.

    Burpee Tuck Jumps:  8, 6, 6.5
    Reverse PushUps:  25, 23, 21
    Triple Plank Jumps;  8, 7.5, 7
    Knee Raises on DS:  26, 25, 24

    100 Pushups today were:
    20 weighted (Chris! – I did it! I used one 12.4 lb filler bag out of my SB and laid it on my back.  Very cool, I really liked it.  Thanks for the idea.)
    20 8lb rows to shoulder
    20 staggered hands
    20 plank jacks
    20 reptiles

    And then a mixer of some freestyle Abs Extra focusing on lower abs.

    • Gerri Lee Schafer

      hey Bonnie, I’ve been experimenting with burpees over the last several WO….cause they are also one of my weak spots…I’ve been looking at peoples numbers and going how can they get that many in that amount of time? The theory I’ve come up with, and people, please let me know if I’m right, is that there are 2 ways to do these.
      1/ squat, put hands down, jump back to plank, do push up, jump feet forward into squat, jump up

      now the second way is the same, but the moves are combined…hence less time to complete the move…

      2/ squat/hands down and jump back and down into PU in one move, jump back forward and power up in one move

      they are both valid and I have tried both ways..you can get more reps the second way, but have way more control the first way

      • BodyRocker_Bonnie

        I’d say I’ve been doing it via version #1. And today with the extra squat jump, well I tried to do that all in one fluid move but with each one they got slower and slower. Oh well, we have to find our weak spots to strengthen them, right?

        ps, your 3lb shakedown the last few days is very inspiring :) keep at it and I will too.

        • Gerri Lee Schafer

          thanks Bonnie, I’ll never look like Zuzanna or Lisa-Marie, but I am going to try for the “skinned cat” look if I can at least once in my life….hahahaha…I just wish my chest wasn’t the first fat to disappear ;-(

      • Anonymous

        hey gerri lee! I do the first way, as it’s the only way I can! but when I see videos on you tube people are dropping in their pushup while feet are going out and coming up and bringing feet in at same time. It looks very cool but I haven’t figured out if they are very strong or are they cheating themselves out of part of the move. but since I’m not strong enough to do them that way, I don’t know. It always looks like they are cheating using momentum.

        • Gerri Lee Schafer

          I personally like version 1 myself, I just wanted to try version 2 to see if it made a difference in my reps. I always find it best to have full control and proper form while exercising, that way you don’t get injured, and yes momentum can help you move faster, but it doesn’t work you in the same way. :-)

      • Anonymous

        hey gerri lee! I do the first way, as it’s the only way I can! but when I see videos on you tube people are dropping in their pushup while feet are going out and coming up and bringing feet in at same time. It looks very cool but I haven’t figured out if they are very strong or are they cheating themselves out of part of the move. but since I’m not strong enough to do them that way, I don’t know. It always looks like they are cheating using momentum.

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

    my scores:burpees with push up and jump knee tuck – 13, 11, 11reverse pull ups – 16, 15, 13triple plank jumps ( each jump as 1 rep) – 40, 36, 35knee raises (on 2 chairs) – 22, 24, 23

  • Anonymous

    hey everyone!  just finished day 4’s workout after doing day 5’s workouts!  whew, that was really hard after all those biceps!  and for me this one should have been called I won’t give up workout!

    here’s my scores
    burpee jump tuck – 10, 8, 6 (oops forgot pushup part!)
    reverse pshup – 15, 12, 10
    triple plank jump – 9, 8, 8
    knee raises – 14, 15, 14

    burpee for erin!

    I am so wiped now, but I’m only one behind now!  sean’s shoulders!

  • ZoeRocker

    Brutal routine. Thanks for making me “pump it” haha!

    1. burpees- 13,10,8
    2. Reverse push-ups- 21,17,15
    3. triple plank jumps- 16,13,14
    4. Knee raises on dip- 22,22,20
    + Burpees for Erin, Zuzka, Freddy, Sean, Lisa, Kyla and Jess!!!

    I was pleased with my scores but I am going to come back to this one because I think I can do better. I am going to do the day 5 workouts later today because I am determined to catch up to the challenge. Love you guys. thanks!

  • ZoeRocker

    Brutal routine. Thanks for making me “pump it” haha!

    1. burpees- 13,10,8
    2. Reverse push-ups- 21,17,15
    3. triple plank jumps- 16,13,14
    4. Knee raises on dip- 22,22,20
    + Burpees for Erin, Zuzka, Freddy, Sean, Lisa, Kyla and Jess!!!

    I was pleased with my scores but I am going to come back to this one because I think I can do better. I am going to do the day 5 workouts later today because I am determined to catch up to the challenge. Love you guys. thanks!

  • Courtney

    Regardless of the complexity of the workouts I’m incredibly appreciative that you guys put these workouts together FOR FREE. I love the complex routines as much as the easier ones with multiple repetitions. I’ve found that practicing a couple reps of the complex combos really helps me get the movement down and serves as a great warm up. Lisa-Marie is an excellent motivator and I find myself pretending she’s cheering me on in my head when I want to give up. I miss Zuzana, of course, but I think you guys are doing a fantastic job. I just really wanted to express my gratitude.

    I’m two days behind (had to take a rest day on wednesday and my sister’s birthday dinner was last night after I got home from work) so I’ll be doing this workout today. I’ll post my scores as a reply to this comment.

    • Courtney

      Scores:

      8/9/9
      21/19/17*
      12/13/12
      26/24/24*

      *With dip station.

  • Anonymous

    DONE! Finished! With some modifications of & adding  couple of lower body exercises… Inspiration: Be ready and be open to receive & accept all the goodness in life…  :)

  • Anonymous

     did this one (day 4) today. i’m a day behind coz i couldn’t train yesterday. it was great! i love those simple routines. i feel like i work harder and better. i also like the complicated ones but not too often.. :)
    my scores:
    burpee push ups: 12,10,10
    i did dive bombers and pike press coz i don’t have a dip station: 5.5, 5,5 (i took the idea from Maria- thanks ;)]
    3 side burps:5,3.5,4
    knee raises: 16,17,18
    thanks i’m really sweating now..
    can’t wait for next week!

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

    Thanks!
    Same here with the exercise naming! I was confused about the burpees too, but hey… It’s challenging anyway :D

  • Anonymous

    funny skippie! ha ha! I usually don’t say that until I see Maria scores! Said with the utmost repect Maria! lol

  • Lisa

    The tricep pushup (or military pushup) is a little harder and works different muscles. Lisa-Marie makes them look so easy! Personally, I do regular pushups…sometimes I’ll try the other ones, but I am a little slower at those…

  • Lisa

    The tricep pushup (or military pushup) is a little harder and works different muscles. Lisa-Marie makes them look so easy! Personally, I do regular pushups…sometimes I’ll try the other ones, but I am a little slower at those…

  • Lisa

    I am still shaking! As others mentioned, I was also a sweaty mess at the end. I don’t know what it is about those high knees on the dip, but man, are they hard. They almost make me want to puke! Yes!! Feeling really good after this one. It was a little blast from the not so distant past with this style of workout. Thanks for all you do, guys! Loving being a part of this community. Oh ya, before starting this workout, I chose “Love” as my inspiration word. I tried saying it to myself during about round 2 and I found I needed more words like “keep going”, “almost there”, and “oh my god!” Ha ha.

    • Lisa

      Forgot to add my scores!
      Burpee Pushup/Tuck Jump: 12, 10, 9
      Reverse Pullups: 24, 21, 19
      Triple Plank Jumps: 16, 14, 14
      High Knees on Dip: 23, 23, 24

      Plus a burpee for Erin!

  • fittobechels

    Just did this one. It was great! I didn’t arrive home until 2 am yesterday and had to be up for work at 7…that made for a pretty tired chelsea. Here are my scores–I tried hard and got a good sweat! (Still nursing these blasted knees, so my scores aren’t great)

    Burpee Tuck (I like that name Sarah G!):  10  9  10
    Reverse Push Up:  14  15  16
    Triple Plank Jump:  13  12  11
    Knee Raises:  17  18  20

    Nice job everyone! I am so proud of us. We really do rock.

  • Gerri Lee Schafer

    This comment is for Nina, I can’t find where you posted, so if anybody follows her, please pass this along.  You said that you weren’t feeling the new hosts and had gone to older work outs and weren’t posting anymore.  Please post!!!!!!  It doesn’t matter what WO you do, let others know what you are doing and your thoughts for the day.  If you post on the current WO page, others can follow you and for those who don’t want to do the newer routines, they can bodyrock along with you.  I always enjoyed reading your thoughts and had wondered where you had gone..

    Cheers, Gerri Lee

    • Anonymous

      Hi Gerri Lee
      here is nina’s blog! I was going to say the same thing to her – to just post on the workout she did!
      http://www.makavelina.cz/2011/12/31/closure/#comment-402115160

      I think I’m getting the hang of this!

      • Gerri Lee Schafer

        thanks Tee, I just posted on her site…don’t know if it will work, but it’s worth a try….and yes, you are now the cut and paste goddess!!!!!!!!!!!!!!

        • Anonymous

          did you start following her too? because she did post on red hot workout yesterday!

          • Gerri Lee Schafer

            not yet

            • Anonymous

              and on cut the cheese workout

  • Sarah G

    My scores:

    Burpee tuck (yes, I made up a name for it lol): 13/10/10
    Tricep dips (no dip station): 25/29/28
    Triple plank jump: 20/13/11
    V-crunch: 41/37/35

    This was tough, but fun :) And I had done 45 minutes worth of walking earlier, so I was done after this! Thanks for an easier routine. It was more repetitive, yes, but still great! :) Thanks!

  • lUcY..

    Hi guys, my score was:
    -9.8.8
    -15.14.12
    -10.10.10
    -21.20.23 and 20 more
    :D  plus 10 mnts skipping and 15 and treadmill
    keep rocking!

  • Danica

    so pumped for this, thanks for simplifying!

  • Anonymous

    Loved this workout! My legs are dead now. ^^

    Today I’ve tried to do my reverse push ups in a yoga kinda way, so into bridge and back, into bridge and back, instead of doing them on the station. Sooo hard and my legs were shaking! I also added an extra round of high knees skipping after each 3 rounds since I want to get my stamina up. Loved it! :D

    1 – Burpees: 10, 9, 8
    2 – Reverse Push Ups: 8, 8, 8
    3 – Triple Plank Jumps: 16, 13, 11
    4 – Hanging Knee Raises: 16, 19, 19
    5 – High Knees Skipping: didn’t count these. :)

  • Ashley Kelley

    I think persistence and perseverance will need to be my words everyday! Good call!

  • Ashley Kelley

    You do have weak wrists… but that is okay, lots of people do.  I definitely do.  I find that after doing exercises with my weight on my wrists (Like BodyRock), I slowly get stronger in the wrists and they stop hurting.  It only took 3 weeks or so of BodyRock for them to stop hurting.  Just take a couple seconds break with your weight off of your wrists when it starts to hurt.  That really helps! Good luck!

  • Ashley Kelley

    Can I just say… WOW at these workouts.  They are really pushing me.  I am seeing stars by the end…

    As always, I did tabatas on my bike before doing these workouts.  I am sure my scores would be better if I just did the workout on its own.

    Did this workout using the dip station for the first time.  These exercises were tough on it!

    Burpees + Push-up: 7, 7, 8

    Reverse Pull Ups on Dip Station: 11, 12, 11

    Triple Plank Jumps: 3, 3, 3

    High Knees on Dip Station: 14, 20, 18

  • Anonymous

    I am a sweaty mess right now affter this work out!

    Scores:
    round 1. 16/20/14/28
    round 2. 12/20/16/37
    round 3. 11/17/15/32

    I did reverse pull ups under the counter top and tuck ups instead of high knee with dip station b/c I do not have the dip station!

    Burpee push up with tuck jumps BURNED!! I love it.
    Thanks again!

  • Anonymous

    This one really made me sweat!!! Feels amazing! Thanks so much Freddy, Zuzana, Lisa-Marie and Sean! 

    1: burpee+pushups: 7, 6, 6
    2: Reverse Pull up using dip station: 9, 8, 10
    3 Triple plank jumps: 10, 10, 9
    4 Highknees with dipstation: 15, 16, 16 

  • kevin

    Saw your post freddy and thank you for making the workouts easier to follow but still keeping that great body rocking action. Again thank you

  • Cmhelmer

    I am so hot, sweaty, and out of breath right now. THANK YOU!!!!! This workout is AMAZING!!! Thank you so much for keeping it simple. The first round I focussed on form, the second I was able to focus on breathing since we were repeating, and the third I focussed on putting both of them together. Such a better workout than trying to remember what the next move is going to be. 

    Thank you so much for listening to our feedback! 

    My scores:
    Push up with tuck jump: 9, 7, 8
    Reverse pull ups: 18, 14, 15
    Triple plank jumps: 10, 11, 10
    High knees: 19, 18, 20

    And thank you to those who recommended using a walker if I didn’t have a dip station. My MIL had a walker and it worked great. I put it against the wall and I was able to balance. I will eventually purchase a dip station, but I want to see how devoted I am to this 30 day challenge before I make a large scale purchase.

  • Anonymous

    A part of me like, died! Really felt that I pushed my hardest today, looking forward to improving during the spring. No dipstation so I did pushups instead of pull-ups and then tuck abs instead of high knees. Here’s my score (I counted the triple plank as one rep = 1 jump back and 1 to the side):

    1. TUCKJUMP PUSHUP (feet) 10/8/7
    2. PUSHUPS (knees) 19/17/15
    3. TRIPLE PLANK JUMP 8/5/6
    4. TUCK ABS 17/14/13

    Looking forward to tomorrows workout already :)! Thanks for a great sweat :D

  • Anonymous

    A part of me like, died! Really felt that I pushed my hardest today, looking forward to improving during the spring. No dipstation so I did pushups instead of pull-ups and then tuck abs instead of high knees. Here’s my score (I counted the triple plank as one rep = 1 jump back and 1 to the side):

    1. TUCKJUMP PUSHUP (feet) 10/8/7
    2. PUSHUPS (knees) 19/17/15
    3. TRIPLE PLANK JUMP 8/5/6
    4. TUCK ABS 17/14/13

    Looking forward to tomorrows workout already :)! Thanks for a great sweat :D

  • Juliegirl72

    oh wow all the whiners i stopped reading the comments of people spending so much time back and forth with the whining now your even asking for the workouts to be changed if you can’t do them DONT ! just go back to some other ones there is plenty and come on people zuzanna was probably sick of hearing some of this stuff too .and she did make modifications but some of this stuff if you can’t do a burpee figure out something that works for you how many modifications do you need there is also an old show on exercise channel where a lady sits in chair come on .figure it out and stop complaining i wish the comments would be closed to just scores or real questions and answers 

    • Anonymous

      comments about the whining is also whining!

  • Leslie Perkins

    Thanks for making this work out a bit simpler. I did enjoy the others, but I needed more time in between intervals to look and see what I needed to do next. I really am growing to enjoy Lisa-Marie more and more every day. She has an amicable personality. I am going to buy a dip station next pay day and I can’t wait! I’ll eventually invest in the Ugi Ball and Sandbag, but for now I’m using weights.

    Thanks for putting these up. I’ve always been an athlete, but put on some unwanted weight after starting an office job and going through a hard break up. I am determined to get back where I was a year ago and Bodyrock has been my saving grace. I know that between hockey, snowboarding the gym and these Bodyrock workouts, it’s only a matter of time before I’m stronger and healtheir. You rock and have given me much inspiration. Thank you! My word for today is perserverance.

  • Angela

    I’m new to BR, just started this week. I just finished the day 4 workout but had to cut it short because my wrist was killing me! I find I have this problem whenever I’m doing push-ups or other moves where my hands are on the ground taking my weight. Am I doing it wrong, or do I just have really weak wrists? Anyone else with this problem? Thanks!

    • Lisa

      You could try those pushup bars. Some have the rotation option, if you know what I mean. You grab onto them vs the floor. I think it’s easier on your wrists, but of course you have to go out and buy them…

    • Anonymous

      pushup bars can be helpful,so your wrists are in a neutral position.(these are only about $7) 
      stretching your wrists may help.  this sometimes happens because of people’s jobs, those type of jobs that can cause carpal tunnel.  take a break while doing the exercise, shake it out, and start again. 
      do lots of stretching and maybe try some strengthening exercises for your wrist. 
      take a water bottle hold it in your hand in the middle, while sitting put your lower arm along your leg with your wrist extending past your knee, wrist up (bottle should be parallel to the floor)  curl the weight all the way up and down, then turn your wrist over and do the same that way.

  • MariaBjørgJepsen

    I really REALLY don’t want you to commit suicide!!!!! :) Your scores are excellent, don’t ever doubt that!!!!

  • MariaBjørgJepsen

    The Bible is filled with very cute Stickmen :D

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

    Lisa-Marie I want to say thank you so much for your dedication in posting every day for us, and Freddy and Sean of course, thank you to all the team. I am so happy that the posts are consistent and am fighting strong to be a BodyRocker!
    My word for today was “FIGHT” – I had to fight myself for this workout, because I’d just been to a 90 minute yoga session with a friend, and man oh man I was tired after it, but I had the CHALLENGE to live up to so i kept my word in view and fought. :) 
    Scores~~
    Burpee+Tuck – 9-8-8
    Reverse Pullups (raised on pullup bar) – 17-12-14
    Triple Plank Jumps – 13-12-13
    High Knee Abs (from pullup bar) – 11-13-12

    My arms are really feeling it tonight, I hope it’s because I did try extra hard and really felt the fight in me on the reverse pullups.

    Thank you so much!! I am loving this challenge!! x

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

    Lisa-Marie I want to say thank you so much for your dedication in posting every day for us, and Freddy and Sean of course, thank you to all the team. I am so happy that the posts are consistent and am fighting strong to be a BodyRocker!
    My word for today was “FIGHT” – I had to fight myself for this workout, because I’d just been to a 90 minute yoga session with a friend, and man oh man I was tired after it, but I had the CHALLENGE to live up to so i kept my word in view and fought. :) 
    Scores~~
    Burpee+Tuck – 9-8-8
    Reverse Pullups (raised on pullup bar) – 17-12-14
    Triple Plank Jumps – 13-12-13
    High Knee Abs (from pullup bar) – 11-13-12

    My arms are really feeling it tonight, I hope it’s because I did try extra hard and really felt the fight in me on the reverse pullups.

    Thank you so much!! I am loving this challenge!! x

    • Auzy

      Dang, nice scores! GJ!

  • Kendra Lee Oberhauser

    Yes! It is DEFINITELY effective.  The not working a muscle group 2 days in a row is more for typical lifting, which really isolates the muscle groups and completely exhausts them.  And FYI–you don’t build scar tissue but actual muscle (you don’t want scar tissue).  BodyRock exercises affect the whole body.  So I would say on general a single muscle group might not get as exhausted and broken down as it would if you did traditional weight lifting, but you’re engaging a lot more muscles.  You’re also usually only working out for 12 minutes or so.  I have found that BRing is fantastic for fat loss, strength and muscle definition, but not necessarily muscle bulk.  But I’m stronger and denser and leaner than I ever was doing isolation exercises.
    Listen to your body, though.  Sometimes I’ll take a day off because even though I don’t want to, my body is achy and needs a rest.  

  • Mmghia

    Question!!  I have hurt my shoulder and cannot do any of the upper body workouts.  Is it going to be too much to do only legs and abs everyday for the next few weeks??  

    Thank you all at BR for all the hard and time consuming work you do!!

  • Chris Lee

    this was refreshing.   like gerri lee said “no thinking, just doing”.  don’t get me wrong, i like the more complex workouts too, but it was nice to do exersizes that are more familiar.  my preference would be to have a mix up of the 2 types.  thank you for this!

    my scores:

    burpees 18-15-14
    rvs pushups 32-21-17
    triple plank jumps 21-18-16
    knee raise 25-25-22

    pushups today:

    walkover 20
    dive bomber 20
    rollover commando 20
    R leg & arm elevated 20
    L leg & arm elevated 20

    “abs smasher” from vegancalisthen-x.com

    see you tomorrow!

    chris

    • Tacara

      I clicked on the link you gave and saw the vegan recipes on there.  Some of them looked  so good!  A great find since I will be cleansing soon and going off meat for a few weeks.  Thank you!

  • GoustiFruit

    Ah, burpees, I hate them with passion :-D
    Thanks for the simplified workout: no need to think to what’s coming next, just focus on the effort !

    Burpee PU & Jump Tuck (what a combination !): 13 – 11 – 11
    Reverse PU: 28 – 20 – 19
    Triple Plank Jumps: 14 – 14.5 – 13
    Knee Hugs (on the floor): 24 – 21 – 24

  • ZoeRocker

    Good for you getting a dip station finally! I have been bodyrocking a long time now and I just got mine. It is SO AWESOME!!!

  • ZoeRocker

    They posted a workout for Monday…. If you doin’t want a day off then do another workout! There’s hundreds!! :)~

  • ZoeRocker

    Type “sexy beast workout” into the search box and you will see a picture of Zuzana doing it.

  • Elena Ioan

    The reps! Here are the reps! :)

    1) 9,7,6
    2) 17,15,16
    3) 10,10,9
    4) 16,13,15

    Activ rest days: skiiiiiiiiiii! I’m going to Mont St-Anne (Québec – Canada) with friends!!!!!!!! 

  • Annebel Wind

    Oh my powerword: dedication

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

    Guys, I have an insane routine ill do tomorrow, its a mix of workouts 2-3, changed a few exercises cuz i dont have any extra weight so its ONLY bodyweight. 

    20 rounds 50/10

    1. 10 high knees & 10 mountain runners
    2. 2 jump squats + 2 push ups + 1 tuck jump
    3. 2 side to side pike jumps + 2 plank jacks
    4. Half burpees & squat hold
    5. Spider knee up push up + reptile push ups alternating
    6. Jump lunges with 2 pulses 
    7. 4 side lunges + 2 tuck jumps
    8. 5 mini squats + 5 jump squats
    9. 10 elbow to knee jumps alternating
    10. Supergirl push ups
    11. Elevated side knee tucks
    12. Walking lunges
    13. get up + 5 mini jump squats
    14. elevated push ups
    15. Side burpee + 2 knee obliques + centre tuck jump 
    16. Forward lunge + side squat + knee up Right
    17. Forward lunge + side squat + knee up Left
    18. Full burpees with plastic ball with twist jumps. (plank jump + push up + twist jump)
    19. 5 core splits + 1 tricep dip
    20. Speed run.

    Hope my lungs will keep up lol 

    • MariaBjørgJepsen

      Dare I try tomorrow morning? Ouhhhh…. gonna die slowly :D

    • MariaBjørgJepsen

      Okay, THANKS for the sweat, lil’ Miss Torture :) Thank God you put a few “non” high-intensity moves inside it. I was dripping from round 6!!!
      Scores:

      1) 9 sets
      2) 8 sets
      3) 15 sets
      4) 30
      5) 27
      6) 41
      7) 10 sets
      8) 9 sets
      9) 47 (4,7 sets of 10)
      10) 17
      11) 50
      12) 41
      13) 8 sets
      14) 30
      15) 11 sets
      16) R: 14 sets
      17) L: 16 sets
      18) 14
      19) 10 sets
      20) 240

      I enjoyed every minute!!!
      Love, Maria

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

        are those scores humanly possible!? LOL

        • MariaBjørgJepsen

          Can I see yours??? :)

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

            oh yeah, i posted them on day 5.

            *COPY&PASTE*

            1. 10 high knees & 10 m. runners: 6 sets
            2. 2 jump squat + 2 push ups + 1 jump tuck: 6 sets
            3. 2 side to side pike jumps + 2 plank jacks: 11
            4. half burpees & squat hold: 20
            5. Spider knee up push up & reptile push up (2 push ups as 1 rep): 6
            6. Jump lunge pulses: 25
            7. 4 side jump lunges + 2 tuck jumps: 4 and a half sets
            8. 5 mini squats + 5 jump squats: 4 sets
            9. 10 elbow to knee jumps alternating: 2 and a half. DIDNT like this…. boring sorry,
            10. supergirl push ups: 11
            11. elevated knee to elbows: 29
            12. walking lunges: 25
            13. get up + 5 mini jump squats: 5 sets
            14. elevated push ups: 19
            15. side burpee + 2 knee obliques + centre tuck jump: 5 and a half. Im not good at this.
            16. forward lunge + side squat + knee up Right: 10
            17. Forward lunge + side squat + knee up Left: 10
            18. Full burpee with plastic ball & twist jump: 9
            19. 5 core splits + 1 tricep dip: 3 sets + 3 core splits
            20. speed run: couldnt possibly count. dead. I was constantly seeing the timer and thinking about stopping at 38 sec, 23, 16 but i DIDNT! yay

  • Annebel Wind

    Hi Lisa, Sean, Freddy,

    I really like the post.. It’s so good to see things in perspective.. We are all sometimes complaining about a lot of things while there are many people out there that have a much harder life or serious things on their minds.. And we are compaining about our appearance.. Being healthy, or better said being the best you can  be.. Is important.. Being strong and commited.. Having a goal in our lifes.. Mine is to stay as fit as possible growing older..
    Will do this one tomorrow.. Thanx for all your effort guys.. Loving it so far.

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

    Mu word for the day: DISCIPLINE

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

    I have to admit this one was tough to get through…mentally. Because I knew I had to do the same thing 2 more times… I much prefer the complex routines. But, I do do understand there are more purposes than just “time under tension” for these types of routines and I just need to get over my mental blocks. I agree to mix it up with complex and more simple. 

    My scores ( my word for today: WORK)

    burpee-tuck- 9,7,6
    reverse- 12,12,10
    side/mid/side- 10,12,10
    knee lifts- 13,10,12

    it was strange while doing the knee lifts i knew i could have pushed out way more, but my arms were loosing blood or something… they weren’t aching or giving in… just felt like I had held them above my head for a long time. Weird.

    I also added 9 mins of skip rope. 

    Thanks for keeping BRtv alive Freddy Sean and Lisa-Marie- it’s cool to see your food journal. I hope they are honest :) If any of you speak to Zuzana… tell her we’re thinking about her and we’d love to see NEW recipes!!!!

    • Kendra Lee Oberhauser

      I don’t know 100% if it’s Zuzana, but I suspect it is.  There is a page under Health/Wellness for Zuzana Light and she has been posting there and wrote in response to people’s inquiries: 
      Zuzana Light Im fine and I’ll keep you guys posted I promise. Im sorry that I have disappeared for a while…

      I sincerely hope it’s her–I understand she may not be on BodyRock, but wherever she is I hope she’s being the awesome lady she is.  

  • Charlie D.

    This was hard!  Thanks a lot – I pushed pretty hard and am pretty proud of my scores – I’m glad I pushed harder each round!:

    burpees: 11, 9, 9
    rev. pullups: 17, 18, 21
    triple plank: 14, 13, 15
    knee raises: 19, 20, 21

    This 30-day challenge is a fun motivator – I love it.  Thanks again.

  • Bodyrocker_Audra

    I figured out that I’m feeling lazy lately because of my new eating plan.  Can’t let my clothes get too tight lol!  Anyways, I’m glad I pushed through this workout with what little energy I had left haha!

    Burpee/PU/JumpTuck:  14/10/8
    ReversePus Up:  21/16/16
    TriplePlankJump:  18/15/15
    HangingKneeRaise:  22/22/18

    +burpees for Erin! 

  • Angharad Timms

    Hey guys, I have been away from Bodyrock for several months before the end of last year so I missed all the changes but I would like to say after having fallen off the wagon (and gaining little weight :( )coming back I am as motivated by the new presenters as I was when I first came across Zuzana and the site around a year ago (Hi Zuzana!wherever your are). 

    Change is good!  I did the 12 days of Xmas and have started the 30 day challenge and am loving it, I agree that simpler workouts seem to be more effective I am totally busted today after that one as I felt I spent more time focusing on form and also repeating rounds allows you to focus on beating the amount of reps you did in the previous round.  Maybe using some of Lisa-Maries new moves in previous workouts in this format would be brill :) 

    THANK YOU for everything you do. My word of the day is ACCOMPLISHMENT.My scores:Burpees and Tuck 9, 10, 9Rev P’ups Dip Station 18, 20, 28Trip Plank Jumps 12, 10, 12Tuck abs 22, 24, 26PS Lisa you are so motivating :) xx

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

    1. 9/7/7
    2. 13/13/13
    3. 10/8/9
    4. 21/22/15

    Thanks! <3

  • Bodyrocker_Audra

    I’m short on time as I got a lot to do today and this workout is a perfect no-brainer.  Thanks Freddy & Lisa!  I’m saving Days 3 & 5 for the weekend and my ARD on Saturday will be a hike up South Mountain.  Will be back with my numbers in a bit.  Oh, and my power word today is MOVE! (because I feel lazy Brutus on my back and I know once I do this workout I’ll be re-energized for the day)

    • kat

      Hey Audra =) I used Move yesterday (for the same reason you said LOL) Great Scores Bytheway!

  • kat

    did my wo a little different on the triple plank jumps I ended up doing the full burpees (with the pushups, except for the last round just did the 1/2 burpees)
    Burpee push up tuck jump 10 9 9
    reverse push ups 20 20 20 (gotta admit I could of pushed harder I think after 20 I was like ok thats good lol)
    triple plank jumps 10 9 15
    knee raises 24 20 23

    also
    50 mountain climbers
    10 ninja jump tucks
    20 jump tucks
    300 speed runners
    50 crunches
    50 dips
    50 UGI squeezes
    30 weighted (holding 8lb ball) side leg lifts
    20 weighted (holding 8lb ball) wall leg lifts (20 each leg)
    15 diagonal touch downs using 8 lb ball
    drenched in sweat thanks Freddy,Sean and Lisa-Marie =)

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

    press up=push up?

    Or press up is necessarily with your arms very close to your sides? 

    • Chris__L

      Hi Gabija D.C.,

      It’s like Bum and Butt.  Them Brits just want to drive on the wrong side of the road and sound funny when talking…fortunantly our Canadian friends can usually translate…

      So yep, when you do a Press-up you are in fact doing a Push-up.

      –Chris

      • Anonymous

        I used to wonder why Zuzana kept calling reverse pushups – well reverse pushups. the pushup wording used to mess me up as they are just pullups on a dip station! now lisa marie calls them reverse pullups! It’s kind of funny how interchangeable names can be but still mean the same thing. and how it can mess us up when people change the names! lol
        switches or switch lunges are jump lunges
        pressups are pushups
        reverse pullups are reverse pushups or pullups on a dip station
        tuck jumps are jump tucks
        hmmm any others? oh trainers are running shoes or sneakers. take aways are take out food
        chips are french fries and crisps are chips oooh bad example eh!
        the english language is messed up! ha ha!

        • Chris__L

          Hi Tee, 

          Actually they’re most often called Inverted Rows, but nomenclature is odd and I accept any system as long as it is consistent. :-)

          I like crisps with some bangers and lots of hot suace! :-)

          –Chris

          • Anonymous

            now, inverted rows, that makes sense, since rows are usually for back, and inverted means upside down!

            and I like pop not soda! and my neighbours have u in them!

            • Chris__L

              Hi Tee, 

              Well, yes I lived in Canada a few years ago and colour makes as much sense as color.

              –Chris
               

  • Amanda Haskin

    It has been quite some time since I’ve posted.  I have been following the workouts, though.  I can’t believe that in April it will be 2 years since I’ve been Bodyrocking!!!  Wowzers!!  I admit, change is rough, but it’s so worth it in the end.  I am just truly grateful to have a free workout website to follow so that I don’t have to think up my own workout routines!!  Thanks to everyone at Bodyrock for helping me to change my life!  Anyway, my scores for this workout:

    Burpee & Jump Tuck: 11 10 11
    Reverse Pull Ups: 17 17 17
    Triple Plank Jumps: 13 12 12
    High Knees Dipstation: 21 20 22

    Have a wonderful day, everyone :)

  • Gerri Lee Schafer

    Good morning fellow bodyrockers!!!!!!!!!!!!!!  First off, thank you Freddy, Sean and Lisa.  I felt I could give her sh.t for this WO, no thinking, just doing!!!!!!!!!!  You are all doing a great job, love the vibes……………and the easy on the brain WO for the morning   ;-)

    1/ full burpee/jump knee tuck 13-11-10
    2/ reverse PU 24-22-20
    3/ triple plank jump up 16-15-14   counted each jump up
    4/ dip station knee raises 30-29-25

    my push ups for today, sets of 20

    military
    stepping feet wide and crossing ankle
    dive bombers
    santana
    super wide

    no skipping today, unloaded a 2500 lb pallet of stock at work yesterday…tired…almost listened to my pig dog and skipped my PU, but smacked him in the nose and did them anyway…LOL

  • Minna

    I didn’t figure out any power word but i did pump it!

    It was refreshing to do familiar moves and it showed – i was pushing way harder than usual. During the workout i also realized how much stronger i have become in the past few weeks that it gave me some extra kicks :P
    When i started bodyrocking, i hated burpees and especially jump tucks, now the 1st exercise was my favourite.
    Thank you for these workouts, they rock as do you.

    Burpee + jump tuck:   12½ – 9 – 8
    Reverse pull-ups:   19 – 16 – 14
    Triple Plank Jumps: 13 – 11 – 9
    Knee Raises:   22 – 20 – 23

    Off to work and getting mentally ready to tackle tomorrows challenge!

  • Anonymous

    My Word DO IT.
    Burpees + Push-up & jump tuck   10.5, 9.5, 9
    Reverse Pull Ups    22, 20, 20
    Triple Plank Jumps    13,13,13
    Knees raise   26,25,24

    4 Min skipping High Knee followed by 100 PU.

    Have a wonderful day all.

  • Vivi

    I did Sean’s workout which was killer !! After I did this one but I had to fight with Brutus from the 1st round !!
    I did modification because no dip station
    1/ burpee PU & jump tuck : 16.13.13
    2/ Sumo PU : 24.24.27
    3/ Plank jump : 22.24.25 (I count each plank)
    4/ V crunch : 35.35.36

    Totaly “OFF” to go to work now !! lol !

    • MariaBjørgJepsen

      I also felt Brutus teasing me from round 1 :) Great scores, sweety!

  • Bodyrock Addict

    WOOOOOOSHHHHH!!!!!

    I have just finished Lisa’s amazing workout (absolutely loved it!)
    my scores are:
    1.  7,6,5
    2.  15, 14, 15
    3.  8, 10, 10
    4.  12, 13, 12

    followed by Sean’s weighted workout from yesterday!!!
    my time was 37:43
     used a 4kg medicine ball for low jacks (keep hitting myself in the head with a sandbag!)
    4k dumbell for lat raises
    10kg sandbag for firemans lift
    4kg for press

    Sean and Lisa what were your times for Seans workout?

    I would like to add that today has been on of my best bodyrock workout days – I was focussed, motivated, determined and sweated buckets and my legs and arms are now like jelly – just the way I love it.  I pushed really hard and kicked Brutus to mars…I am definitely going to do Seans wo again at the end of the 30 day challenge to see if I can get 30 min. 

    my word for today is ATTITUDE

    “ATTITUDE IS A LITTLE THING THAT MAKES A BIG DIFFERENCE BETWEEN FITNESS SUCCESS AND FITNESS FAILURE”

    I have no idea whose quote it is…i found it on the internet and loved it!

    Have a great day bodyrockers!!!

    xxx

  • Anonymous

    Hi there,

    So yesterday I made a plan for the next 6 weeks, I spent 2 hours writing down the workouts,etc.etc. So I am starting monday, 2 weeks getting back in shape and then after 2 weeks I will start with this program..I will be behind but I don’t mind..I am doing this for myself…
    You all have great scorec, and I can’t wait to start again!!!!

    Miss it soooooooooooooo much, but I know I have to be careful 

    kisses to you all

    • MariaBjørgJepsen

      I am looking so much forward to having you back with us again, sweetie <3
      Love, Maria

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

    My word for the day is ACCOMPLISH.
    It is suspected that I have Rheumatoid Arthritis (waiting on test results) so I get a lot of joint pain. But this week I have done every workout so far and the only joint pain I feel is in my neck… which is a good thing :) I will be able to do the final workout tomorrow :)

    My scores today:
    Burpees: 8,6,6
    Pull-ups (instead of reverse push-ups): 5,4,4
    Triple Plank Jumps: 4,4,3 1/3
    Hanging Knee Raise (no dip station): 16,14,16

  • MariaBjørgJepsen

    My word for today: PASSION. What makes me get up early each day and sweat it all out!!!

    • Vivi

      For me It was BRUTUS, so much I have to fight against him today !!!!
      My shoulders & arms are totaly “OFF” now !!  OUCH !!

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

    My word: trust

    Aaah! ***Thank you ever so much****
    Loved it, and was able to fit it into my daily designated Bodyrock hour!
    It looks like this:

    15-20 min. watching video, learning WO, getting dressed and setting up room
    5 min. warm-up (from the site with real-time video)
    10-20 min. Work-out
    5 min. stretching routine (my own)
    10 min. shower
    any remaining time (usually very little) spent on reading/writing comment and posting scores… Then get my butt off from the computer chair and go about daily business – it is so easy to get stuck in front of the screen and I like to limit that time as much as I can, all in favor of an active lifestyle…

    To prove that my wish for simpler workouts was not because I am a beginner, I pushed extra hard and hope my scores take care of that assumption ;-))))

    Tuckjump-Pushup-Burpees: 11 9 8
    DS Pull-ups: 17 17 15
    Triple Plank-jumps: 14 12 10
    DS Knee-ups: 18 17 17

    Now looking forward to that more complex routine every once in a while, on Fridays, or whenever – as I am fully capable of learning them (I’m a musical theater performer and can dance and learn choreography…). SO, I think most people understood where the wish came from and I promise to ONLY post my scores and shut my mouth otherwise for the next few days or weeks :-))))

    Lisa-Marie, Freddy, Sean and all Bodyrockers – you ROCK!

  • Anonymous

    Looking forward to doing this one later (european time means it’s friday today – but I’m keeping up with the posts!). Just needed to thank you so much for showing modifications for us who don’t have the equipment, it is such a great thing (and it makes it so much harder to have excuses not to do it ;).) So I guess todays word is a sentence, Nikes great old motto: “JUST DO IT” as in no excuses. 

    And love your outfit today, pink is my favorite color :D. Thanks BodyRocker-team for bringing us all these amazing workouts!

  • Vivi

    Lisa, Sean & Freddy, I think you will have a big problem after this 30 days…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..we will want another 30 days and another one !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
    It’s a real pleasure to have new workout each day <3 <3 Thanks a lot for all this work you do for us ;)

  • Anonymous

    I found it so hard to have a rest day today!  lol  but my arms and shoulders are really tired from the 100 pushup challenge and from lisa marie’s day 2 workout!  It was so hard not to do something!  not even one pushup!  (well I went bowling but that’s not the same!  ha ha!)  I have already a 30 day plan in my log of old routines, then there is all these new ones of lisa marie’s and sean!  aaaarg!  but rest is what I needed!

    so tomorrow I’m doing day 3 – international love workout!  saturday will be the 400 rep challenge, sunday day 4’s workout and somewhere I need to fit in sean’s 2 workouts!  hhmmmmmm I’ll figure it out somehow! LOL

    by the by freddy, do you get to workout or have fun? lot of work for you to get up 7 or 8 videos a week, as well as everything else!  don’t overdo it!

    lots of love to all who make this site what it is, past & present!

    • MariaBjørgJepsen

      Enjoy your rest day, sweetie :) My LEGS are totally dead, I felt the burn already after the first 5 burpees, ha ha. Have a great weekend! I will do more push-ups later.
      Love, Maria

      • Vivi

        Where is your score my sweety !!??? To motivate me at lunch time !! :p

        LIke tee I feel my arms with the PU challenge. Even if my legs are a little sore again with the jump tucks ! And I don’t do Sean Wo yet ! But I think I will do it in a different way, not the arms tense but folded I find that a little traumatizing for the shoulder with the weight (for the 1st exercise)!!

        • MariaBjørgJepsen

          It was SO hard with straight arms to the sides!!! I feel so weak in my shoulders, when I do that. So the 1st exercise “Lateral Raise Lunges” were the biggest killer for my arms! I post them later, because I am busy now, sweetheart :) Enjoy the gym!
          Love, Maria

      • Anonymous

        I better go to bed if you and vivi are on here!  I’ll end up sleeping through my workout!  ha ha!  goodnight ladies! post my scores in morning!

        • MariaBjørgJepsen

          Sleep well, the time is 11:40 pm here :D
          Much love, Maria

          • Anonymous

            It was after 2:30am where I live, I guess a day behind if already 11pm there. Wow, we are world’s apart!

          • Anonymous

            It was after 2:30am where I live, I guess a day behind if already 11pm there. Wow, we are world’s apart!

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

      You know what usually helps me more than not doing anything – I know how hard that is!!! – is doing a yoga routine or long stretching routine. It actively helps the soreness, while not doing anything at all often makes it even worse… My piece of wisdom, maybe it helps? All the best to you!

      • Anonymous

        Hi Katja! I get you, but I didn’t do nothing, ha ha I did go bowling! I actually wasn’t sore, my muscles were just tired, you know when you just can’t hardly lift your arms anymore, like when you’re finished your workout. They still felt like that so that is why I didn’t do anything. I did contemplate doing some yoga, but didn’t want to use my arms, it was just hard to rest, because my body was telling me to rest but the rest of me had so much energy that I wanted to work out or something! ha ha! (I mean I also worked which is totally using my arm muscles all night which is why I wasn’t doing any workout!)

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

          Oh yes, I get you now, you described that feeling so well, I know exactly what you mean! In that case, I really want to congratulate you on listening to your body!!! Although – bowling? You consider bowling resting your arms? Haha! :-)))))))

          • Anonymous

            no! but neither was work and I had to do that too. 5 pin bowling, not one of those giant balls!

            • Gerri Lee Schafer

              what do you do for work Tee?

              • Anonymous

                clean school

  • Lenka Slovakia

    Thanks thanks, Love this one!:}  I like the long ones as well but this is much much better…
    Power word:Believe
    1. Burpees: 6-5-3
    2. Reverse Pull Ups w/Dip Stand: 15-11-16
    3. Triple Plank Jumps:(sets) 3+1jupm:)-3-2
    4. Knee Raises: 16-20-16
    +Skiping 10min
    Burpee for Erin
    Burpee for martin-friends brother
    Burpee for Believing
    Have a nice day thanks againg guys great great w.o

  • Nicole Tmy

    Day 4 Completed… YEAH BRAH!!! (my fellow Australians should understand)

    SCORES:

    1.) 9, 7, 7
    2.) 15, 16, 15
    3.) 5, 3 3/4, 3 (counted in sets inclusive of left and right planks)
    4.) 19, 17, 18

    • Anonymous

      Ha ha, in my family we say BRAAAA (bra means great in swedish), I guess the response to this is different in Australia versus when we said it all the time in the US and had to explain ourselves :D :D :D

      • Nicole Tmy

        hahaha I LIKE THAT!!! I am going to tell my fellow Australians the true meaning of BRAH now <3

  • Kathy_Bodyrock

    nice workout :) I am out of breath now … so my WOTD is “breath” :)

    my scores:
    1. Burpee + PU + Jump tuck: 10 9 9
    2. Reverse Pull ups on DS: 16 20 17
    3. Triple Plank Jumps: 3 3 3 (middle-side-middle-side = 1 rep)
    4. High Knees on DS: 21 22 20

    + Burpee for Erin <3

    Great start in the day – thanks guys :)

    btw: Lisa – I love your hair and todays fitness outfit! :)

  • Anonymous

    thank you so much! i’m so glad to see a simple routine with a few rounds to go over :) yesterdays workout was really good my shoulders and butt are aching from Sean’s routine which took me 19:22.
    can’t wait to do this one hopefully today if not, then tomorrow!
    i’ve been so good with the diet this week except Wednesday when i ate a chocolate snack and 2 cookies… it’s so hard for me to stop all at once because for the last 4 months i’ve been watching my diet but have been eating also bad stuff and i sort of gotten used to it and also gotten used to having one voice in my head telling me “no you’ll regret it” and one saying “go for it” and then i end up really disappointed because i went for it- and it shows all over my tummy :)
    so i’m gonna be really good now because this smallest tummy fat is the hardest to get rid of and i zoo want to..  and it is helping to see that other ppl are also having troubles with eating clean and that i’m not alone.. :) hopefully we will all get stronger
    thanks to you all 

  • Chris__L

    Hi Bodyrockers,

    I haven’t done this for a little while…what I listen to when I workout:

    David Guetta – Turn Me On (feat. Nicki Minaj) (Lyric Video) 
    http://www.youtube.com/watch?v=WLTI2rWAlV4

    Jessie J – Domino
    http://www.youtube.com/watch?v=UJtB55MaoD0

    Martin Solveig & Dragonette ft. Idoling – Big In Japan (Official Music Video) [HD] 
     http://www.youtube.com/watch?v=jsMfSKX1KTw&ob=av2e

    Lloyd – Dedication To My Ex (Miss That) ft. Andre 3000   
    http://www.youtube.com/watch?v=iW1W34A-n4I&feature=related

    SEPTEMBER – Party In My Head (Official Video)
    http://www.youtube.com/watch?v=5Ir99dnctoA&ob=av2e

    –Chris

    • Anonymous

      Nice – team Sweden loves September too (because she’s swedish, hi hi)

      I currently listen to these when I do my BodyRock workouts:

      Maraca – Mohombi
      S&M – Rihanna
      Call on me (Retarded funk mix) – Eric Prydz

      :D

    • Nicole Tmy

      Hmmm interesting choice Chris it depends for me…..

      When the work out is super hard to the point where my muscles feel torn and dying i’ll opt for bands like Metallica, Rage Against the Machine, Foo Fighters because it is my version of a WOOOOSSSHHHH as Lisa puts it.

      If the work out isn’t pushing my buttons to the point of dying I often have Deadmau on and 9 times out of 10 I will often be found dancing to “Brazil” as if I’m in a club after the workout lol…embarrassssiiingggg to publicise this but oh well its the sense of achievement for me so I reward myself with a little dance.

      • Chris__L

        Hi Nicole Tmy,

        My workout intensity is independent of the music as the drive comes from within.

        I like top forty dance (bubble gum for the ear) and once long ago liked metal and punk when they were new, fresh and relevant.

        –Chris

  • Anonymous

    This 30 day challenge got me so motivated and enthusiastic again. I got that feeling back that, when I wake up and eat my breakfast, I’ll flip on the pc to check my Bodyrock workout for that day. I love that feeling. I love it, because its nice to feel passionate, to feel dedicated and to be able to work fowards something in your life thats so positive.

    So my word for today is: ENTHUSIAME!     …I hope I wrote that right as a Dutchy. ^^

  • ♥ BodyRocker Rachel ♥

    My scores:

    Pushup + Jump Tuck: 9, 7½, 7½
    Reverse Pushups: 13, 13, 15
    Triple Plank Jumps: 11, 11½, 13
    Tuck Crunches: 19, 18, 20

    Today was my first day doing reverse push-ups. My brother hurt his shoulder doing pull-ups, so he let me have his pull-up bar.He gave it to me without the end pieces needed to mount it in the door way, so I got creative and had our handyman come up with some wooden pieces to hold it up. I also place some lower down on the doorway as well, so I can lower the bar when I need to do reverse push-ups. It works great!! 

    • MariaBjørgJepsen

      Cool, Rachel, congrats :) You look so cute!

      • ♥ BodyRocker Rachel ♥

        Thanks. Those reverse pushups really force your muscles TO WORK! I love them!!!

  • MariaBjørgJepsen

    I am LOVING your outfit today, Lisa Marie :) So cute, girly and HOT!!!

    • Vivi

      I always love all ! And I think she LOVES the pink color !!! Which is beautifull with her tan < 3 < 3

      • MariaBjørgJepsen

        EXACTLY, that tan is amazing – I miss being tanned :D I am ALL ghost pale now, ha ha.

        • Vivi

          I will love so much too !!!! I’m never tanned :'(

  • MariaBjørgJepsen

    Holy Moly…. I don’t know, if this one was killer because of my sore legs or pure insomnia for the last 3 nights… but it took my breath away!!! Nice sweat :)

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

    Did this tonight!  My boyfriend and I work out together, so I did it backwards and he did it forwards so we could share equipment.  It’s funny–sometimes with simple moves you think it’s going to be easier but WHEEEWWW!!! It is NOOOOT.  I still love some of the LM “complex” moves from the Christmas workouts and LOVE mixing those up with the Sean workouts and the bonuses for a great 19 minute burn.  I highly recommend.  

    I did a Tabata round of high knees skipping (8 rounds of 10&20 for 4 minutes) before and 500 high knees skipping for time after in 4:09–pretty good for being “gassed,” as Sean says!  Love it!

    knee ups: 29-25-21 
    triple plank half burpees: 16-14-13
    reverse push up: 23 straight-10 straight/11 bent-20 bent
    burpees: 11-10-11

    My arms felt great after this.  Can’t wait for tomorrow’s workout!  Keep ‘em comin.  And Lisa-Marie, thanks so much for sharing a part of yourself with us, and I think it’s such a loving and positive way to bring your dear Mum into what we all do here.  If she’s around somewhere, I am sure she felt the love from all us BodyRockers. :)

    Goodnight everyone!  

  • lUcY..

    you are so nice and sweet Lisa-Marie :D

  • http://emma-jacob.tumblr.com/ Emma Theresa

    I love the new workouts!  Great variety and so challenging :)  Gets me glowing bright and early every day!

    Everyone, please wish me luck!  My husband and I are flying out tonight for our second honeymoon and will be on vacation until the end of the month.  While I know I would bust it out in the hotel gym doing the workouts for the 30-day challenge, I’m not as confident when it comes to eating in moderation!  Eating clean would be a breeze…but portion size on a tour?  Whoa.  So please send me your warm regards!  *crosses her fingers*

    Cheers to everyone and thank you for always inspiring me to work hard and to laugh harder!

    • Anonymous

      Oh, I know that one – my 2 week honeymoon this last summer packed on a few pounds… The training was actually right on track, maybe missing like 1 session per week, but the eating – oh my… My favorite cookies and desserts and you name it just calling to me from buffets and menus. And it was my honeymoon, you have to enjoy it… right… but I payed afterwards…

      It is hard, you are not the only one! Just one thing, if you decide to eat it – don’t feel bad about it, then enjoy it. What is the point with being on your honeymoon and with the love of your life and feel bad about what you eat – it kind of ruins the atmosphere if you feel bad about yourself. Try to decide in advance like “I’ll only have one this and that of what I really like per day, and approx this much wine etc” if you know you won’t be able to dodge it – at least then you can be in control of how much. It worked for me – or else the pounds would have like doubled those 2 weeks…

      I hope you have a fantastic honeymoon :D. Keep on rockin’

  • http://emma-jacob.tumblr.com/ Emma Theresa

    I love the new workouts!  Great variety and so challenging :)  Gets me glowing bright and early every day!

    Everyone, please wish me luck!  My husband and I are flying out tonight for our second honeymoon and will be on vacation until the end of the month.  While I know I would bust it out in the hotel gym doing the workouts for the 30-day challenge, I’m not as confident when it comes to eating in moderation!  Eating clean would be a breeze…but portion size on a tour?  Whoa.  So please send me your warm regards!  *crosses her fingers*

    Cheers to everyone and thank you for always inspiring me to work hard and to laugh harder!

  • Anonymous

    Love the idea with the “complex” routines. I agree harder, but sometimes better. I’m a day behind so I did yesterday’s workout x2 and the results were very, very good. :) I think that the community needs to tailor these workouts to their own personal lifestyles. Not the other way around. For example, I will add a 4 min. routine on to a routine that is longer, just to switch it up a bit day, by day. 
    I LOVE Lisa Marie and can relate to her loss. I lost my Dad to brain cancer almost 7 years ago. He was the definition of “Fit and Healthy” and still managed to become ill. I do my workouts every day in dedication to him, reminding me that nobody is “safe” and to live life to the fullest. 
    Keep Bodyrocking!!

  • B A Packerfan

    This was a great workout but an even better post-workout talk.  Thank you for sharing even such personal details about your life, Lisa-Marie!  I lost my grandmother back in October, one day short of her 105th birthday.  Yes, my family was so amazingly fortunate to have her in our lives for so long.  She was my best friend, my professional mentor, my refuge from the craziness of life, and my all-around hero.  She also never complained, even though she struggled for so many years with a body that kept slowing down, day after day.  She’s my inspiration!  You are doing such a GREAT job, Lisa-Marie!  Thank you!!!!!!!!

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

    One of the reasons I like the simpler routines is because I only have a limited amount of time to spend on the computer preparing my workouts. I had already planned to go back in the archives for a workout I had done before, but took a chance and noticed you posted this one today. 
    …With much appreciation.

    Warmed up with 10x flights of stairs by two’s + light stretches.
    I made a few changes to this workout b/c I have to watch how many push ups/ plank type exercises that I do in a week and since I did a BR workout yesterday…

    1. Burpees: 14 – 12 – 12
    2. Reverse Pull Ups w/Dip Stand: 20 -16 – 17
    3. Side Jump Lunges for rounds 1 & 3: 45 – 46 / Squat w/Sandbag for round 2: 24
    4. Straight Arm Hanging Knee Raises: 15 – 15 – 17

    4x 100 skips w/rope to cool down
    45 min. Ashtanga Yoga standing Series (including first 12 seated postures [no vinyasa between] + 3backbends + close).

    +1B4E

    Thanks again!

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

    One of the reasons I like the simpler routines is because I only have a limited amount of time to spend on the computer preparing my workouts. I had already planned to go back in the archives for a workout I had done before, but took a chance and noticed you posted this one today. 
    …With much appreciation.

    Warmed up with 10x flights of stairs by two’s + light stretches.
    I made a few changes to this workout b/c I have to watch how many push ups/ plank type exercises that I do in a week and since I did a BR workout yesterday…

    1. Burpees: 14 – 12 – 12
    2. Reverse Pull Ups w/Dip Stand: 20 -16 – 17
    3. Side Jump Lunges for rounds 1 & 3: 45 – 46 / Squat w/Sandbag for round 2: 24
    4. Straight Arm Hanging Knee Raises: 15 – 15 – 17

    4x 100 skips w/rope to cool down
    45 min. Ashtanga Yoga standing Series (including first 12 seated postures [no vinyasa between] + 3backbends + close).

    +1B4E

    Thanks again!

    • Gerri Lee Schafer

      I agree, a 12 minute WO doesn’t count as short if you have to spend so much time trying to figure it out…one or two complex moves is fine…just not 12 different ones

  • Dawn

    I like the stick men idea… would you share some of the stick men you drew? Maybe scan in the ones you use?

  • Dawn

    I like the stick men idea… would you share some of the stick men you drew? Maybe scan in the ones you use?

    • Anonymous

      someone posted excellent stick men pix on the main bodyrock facebook page(under photos), if you want ideas!  dawn

  • kat

    Thanks for another Great workout :)

  • anitaagatha

    thanks, very helpfull

  • Nicole Tmy

    Love all your workouts but as a request, is it also possible to include workouts like Day 2 and 3 as well ? That is of course if you are making the remainder of the 30 day program into simple routines.

    I understand that the majority of people have shown a dislike to the complex routines  but even if we had them popping up every now and  then (like once in a blue moon or something) it would be good. I enjoyed the physical challenge it posed to me (as you can tell by my previous posts) but I also understand that there are a lot of beginners in this lot and that such routines would be difficult to remember.
    It’s just that I will miss them if we are only getting the simple routines for the remainder of the 30 day program. I think it’d be good if we had mainly all simple routines to please the majority but have a few complex scattered around. Just a thought hope everyone is doing well on their 30 day program :) x

  • Nicole Tmy

    Love all your workouts but as a request, is it also possible to include workouts like Day 2 and 3 as well ? That is of course if you are making the remainder of the 30 day program into simple routines.

    I understand that the majority of people have shown a dislike to the complex routines  but even if we had them popping up every now and  then (like once in a blue moon or something) it would be good. I enjoyed the physical challenge it posed to me (as you can tell by my previous posts) but I also understand that there are a lot of beginners in this lot and that such routines would be difficult to remember.
    It’s just that I will miss them if we are only getting the simple routines for the remainder of the 30 day program. I think it’d be good if we had mainly all simple routines to please the majority but have a few complex scattered around. Just a thought hope everyone is doing well on their 30 day program :) x

    • Cilia Frascone1

      My toughts exactly..Yes it took a bit of time to write down the more complex ones. and like you I can see then being a bit intimidaing for new Body
      rockers…..but I absolutely loved the challange that come with them and was sad to see so many people werent’ happy with them because I knew they would be changed…..I know it’s hard to please everyone and Freddy, Sean and Lisa are doing phenomenal!!……So thank you guys again for bringing such an amazing site for us take part in…

    • Cilia Frascone1

      My toughts exactly..Yes it took a bit of time to write down the more complex ones. and like you I can see then being a bit intimidaing for new Body
      rockers…..but I absolutely loved the challange that come with them and was sad to see so many people werent’ happy with them because I knew they would be changed…..I know it’s hard to please everyone and Freddy, Sean and Lisa are doing phenomenal!!……So thank you guys again for bringing such an amazing site for us take part in…

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

      Balance is key :)

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

      You make me feel a little bit guilty… I never meant that I don’t EVER want the more complex routines and I trust Lisa-Marie understood that… I wrote a comment today stating that, just to be sure I wasn’t misunderstood and didn’t “mess things up” for the people who liked them. I did really like them myself, but they took up a lot of time which I don’t have on a daily basis. Once a week however is great for a longer, more complex routine… I’m sure they’ll keep them coming! If not, we’ll just keep requesting them until they come back :-))) All the best to you!

      • Carrie

        On a side note, I just found your blog Katja – I love it!

    • Anonymous

      Absolutely agree with you!!!!!!

    • Ashley Kelley

      Agreed!! I loved the complex routines.  I would try each out a few times before the workout and it functioned as the PERFECT warm up to get my heart pumping. 

      I use abbreviations like “CP” for Clean and Press and “SJ” for Squat Jumps and “BU” for Burpee… So I would write 3 Squat Jumps and Burpee as “3SJ + BU”.  I had enough time in the 10 second rest to write down my score and recall the next exercise.

      Once you have the simple move mastered (Burpee, Clean and Press, Squat Jumps) is it really that hard to remember or execute them in a series?  I didn’t think so, and I found that it really challenged me.  It pushes your balance and core strength.. using your entire body to execute the moves, which is what really improves performance…

  • Anonymous

    Thanks Freddy, Sean and Lisa Marie!!
    I agree, the simplest routines are the best (even if I love every workout you post ;) ) – simple routines are easy to remember and repeating an exercise over and over makes it more brutaI find.
    And hopefully, it is less work for you too :)

    I lost my mum to cancer too. I have always been very active but since then I swear by my workouts, organic products and natural cosmetics. It refuse to eat pesticides, feed my skin with chemical and be inactive. This f…ing cancer won’t get me!
    Some people may think that it is a lot of money to have such a way of life but when buying organic products, I know that it is more than groceries, it is an investment in my health. Allocating my food and cosmetics expenses to my “health” account (vs. grocery account) helps me accept the higher price. Don’t you want to invest $50 in your health every month? This $50 would be the difference when switching from normal food to organic food.
    As to working out every day, it is free and easy with BR!

    Respect your body, protect your skin, keep on bodyrocking!

    • Anonymous

      Well I’m back…I thought oooh my I love Bodyrocking but I do not have the time to prepare myself…i really need an half hour to write the workout down and remember it. I have not that much time. But this workout I love it. This is Bodyrock. I’m sweating and it’s easy to do. Watch the workout and do it! Thank you so much Lisa and Freddy (zuzka too, Sean). Keep it simple please and love you so much! xxx