Jan 6 2012

Day 5 Week 1 of The 30 Day Challenge – I Won’t Give Up 400 Rep Challenge Workout

Hi BodyRockers,

Freddy here :) We have made it to the end of week one of our 30 Day Challenge. Most people who start to workout as part of a New Years resolution wash out right about now. Think about it – people out there hitting the gyms are dropping like flies. Maybe it’s the commute time, maybe it’s the parking hassle, or it couple be that wondering around all of the nautilus machines is just not inspiring or that that much fun. By the end of the first week of January 80% of people have stumbled and quit or are having secret, passionate affairs with a slice of Pizza. Don’t be most people – be a BodyRocker.

I read an amazing post on Facebook today from a mom:

“There are so many people that don’t believe a shorter workout can be effective. Their loss. While they are hours on the treadmill, I am playing w/my kids!”

We are going to keep bringing you workouts Monday – Friday, we are going to make it our absolute mission to push you guys towards your goals, and the most amazing part of all of this is how positive, loving and supportive all of you BodyRockers are in this amazing community we have got going on here :) Just to let you guys know, we are listening and we love to hear from you. Lisa, Sean and I are online all the time and if you connect with us on Facebook we will answer your questions and help keep you motivated. Here are our pages so you can connect with us personally:

Lisa: http://www.facebook.com/pages/Lisa-Marie-BodyRockTv-Host/192899324133894

Sean: http://www.facebook.com/pages/Sean-Light-BodyRockTv-Host/186139421467434

Freddy: http://www.facebook.com/pages/Freddy-BodyRockTv/191922857558526

Make sure and connect with us and leave us your questions, comments and suggestions. Lisa literally lives with her iPad in her hands and I believe Sean’s iPhone has started to meld to his finger tips so there is a great chance they will get back to you very quickly :)

Congrats to everyone who has kept going with us through to day 5, and if you have just found us or are starting again keep Rocking and get started!!!

Best,

Freddy

Lisa’s Workout Video:

Sean’s Muscle Tone Workout:

Lisa’s 400 Rep Workout Instructions:

Let’s finish off the week hard !! – This Workout is a time challenge so you will need to set your interval timers as a Stop Watch and push yourself as hard as you can from the minute you hear that beep sound! Grit your teeth and keep going until every Rep is completed and don’t worry if you have to modify any of the Reps, just keep going and see it through !

The following exercises should be repeated four times through:

75 High Knee Skips

25 Knee Lifts using the Dip Station

Total 400 Reps combined.

Seans Weighted Workout Instructions:

Half Burpee Rows using the Pink Sandbag

Single Leg 1 arm rows (L&R) using the Pink Sandbag

Dip Station Arm Ups

Jack Curls using the Pink Sandbag

Complete each exercises for 15 Reps for a total of three times.

Squat

comments


Around The Web
  • lucykemp21

    Lisa’s workout: 75 high knees/ 25 leg raises (on floor) x 4 =8:02 and 50s plank. The leg raises really burned my front of thighs today- but I had a 4 mile run last night so that’s probably why!
    Sean’s: Could only do 2 rounds of this! (but better than my 1 round the other day, so it’s an improvement!)= 10:30
    I’m feeling physically drained now so looking forward to the weekend!

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

    75 High Knee Skips

    25 Knee Lifts using the Dip Station

    Total 400 Reps combined. – 08 minutes and 09 seconds

    Seans Weighted Workout Instructions:

    Half Burpee Rows using the Pink Sandbag

    Single Leg 1 arm rows (L&R) using the Pink Sandbag

    Dip Station Arm Ups

    Jack Curls using the Pink Sandbag – 15 minutes and 50 seconds
     

  • Annie Kreidel

    Is there a place where I can get all the workouts to this challenge? I can only find day 1 and this one…

  • Shainaliu

    time was 7:47!! getting stronger and not giving up!! Thank you Lisa for being such an inspiration!!
     

  • http://profile.yahoo.com/I7BMLT7A44YFEZ3N476DEQ5P5A Jennifer

    I love how short and effective these workouts are!  I’ve done other workouts that can last up to an hour, as a stay at home mom that’s really hard to do with two young kids.  Even thought they are short they really work.  I’m really sore in my shoulders today, and probably my arm’s tomorrow thanks to Sean’s workout.  In Lisa’s workout it was like I forgot how to count in round three and four. haha When I would get to about 60 knee ups I was breathing so hard that it was hard to concentrate on counting.  Thanks again for another great workout!

    Lisa-Marie’s workout

    7:17
    -I did high knees and reverse crunches.

    Sean’s workout

    16:48
    -I had to really modify round three. For the single leg row I took out the knee lift and just stayed in the lunge position and did 15 rows on each side.  For the Jack Curls I strictly did curls no jacks. My forearms are still on fire.  ;)

  • Marcel Young

    Day 5 week 1 workout bagged. 12m30s.

  • Marcel Young

    Just finished Day 5 week on workout. 12min30sec.

  • Sarah

    Day 5 Week 1: 400 rep challenge
    Lisa’s workout: Time 8:10
    Sean’s workout: Time 13:11

  • http://www.facebook.com/people/Nicole-Frazier/19504896 Nicole Frazier

    Yay for week 1! I did Lisa’s workout in 7’25! Going on a long run tomorrow in the snow with my boyfriend/the best trainer ever (Lisa you come in a close 2nd!). Looking forward to week 2! I love this site and everything you guys do! Thanks for the positivity!

  • Ioana

    Do you guys usually do both trainings? Lisa’s and Sean’s?

  • XXgreyrainbowXx

    the 75 knee highs….are they 75 EACH LEG (150 total), or 75 total each time around?

  • Bodyrocker_Audra

    Wow!  And I thought I was the only one lol! Too cool!

  • Miss_Muffin

    Thisone was really fun! Sean’s workout nearly killed me but I survived ;)
    I did the beginner version of almost everything but here’s my times anways:

    Lisa’s: 9:12
    Sean’s: 22:32 (a lot of breaks in there heehee)

    Can’t wait for tomorrow!
    Thank you guys gor the amazing workouts…and double thank you for showing how to make each one specific for every level…for a nube like me it’s suuuuper encouraging.

    Much love!

  • Anonymous

    Hi everyone :)
    When Lisa says 75 High Knees, does it mean 75 per leg or just 75 as a total ?

  • Anonymous

    Better than mine lol. I think I got 20.

  • Sarah

    Just finished day 5, awesome.  I feel so great.  My time was 9 min 36 seconds for Lisa-Marie’s didnt time Sean’s.  I am proud of making it this far, I am a mother of three kids under the age of 5 and love that I can do this before they get frustrated that I am not paying attention to them.  And I still feel like I have worked my body harder then I ever have.  I feel just like the mom you quoted, its one of the things that has kept me from working my body so hard, that i just didnt have enough time to do an hour workout with my kids.  I am proud to say that with keeping my diet in check and doing this challenge I have lost 5 pounds already.  I almost can’t believe it.  Thank you again for all you do! 

  • Hansens

    I did only Lisa’s… and with knee lifts on mat…

    I am a newbie and my time was 10.26 and my abs is killing me!!!! Love you, Lisa and I will make this a habbit (??)…

    Anita from Denmark!!

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

    13:07 minutes…

  • Anonymous

    Alright one week down! I got 6:45:09, which is better than I thought I would do! Can’t wait for tomorrow (my week is kind of skewed)

  • http://pulse.yahoo.com/_3YL6D25T5GYD4R72WQAP66Y5DI Emily

    Just did Lisa’s workout my time was 7:22.  I didn’t do Sean’s because I don’t have the equipment either.  I did leg and butt toning moves that I learned from other workouts instead.  Thanks guys!  Can’t wait to start week 2!

  • http://twitter.com/msarchhundin Cassie McIntosh

    just did lisa’s workout 9min 28 sec :D yay wk 1 over with :D

    i didn’t do sean’s workout mainly because i don’t have any of the equpiment and he doesnt show how to do it without! lol although that might be a good thing since i need my arms and hands to work tomorrow!

  • Anonymous

    hoptimus prime
    you can search her at insideoutfitness  she has a bit of a blog there as she is a personal trainer on the coast of canada.  also you’ll find some videos under kyla gagnon on youtube.  (not sure I spelled her last name correctly)

  • Tamalimama

    Done!  8:10 Yay, thank you two days off

  • Anonymous

    It was christmas goodies, gained in less than a week and now taken 2 weeks to get back off! but I did! I’ve been working out for over 30 years gaining 5 lbs of muscle in a week ain’t gonna happen! lol

  • Anonymous

    hi sissyo,

    as I was writing that comment I realized that sizes must be different as I was a stick when I used to wear a 5 or 6 and now they seem to have size 0. can’t imagine anyone being much skinnier than I was then! I have refused to buy clothes for years so I’ve mostly bought sweats and yoga pants which don’t have numbers! lol I’m not concerned about what size I wear (except the big sizes!) or what weight I will be but how I look in the mirror! I want to see my hard earned muscles! but I am realistic, no six pack as more poor baby belly will always obliterate it, but a flat tummy will be nice!

  • Anonymous

    I did Lisa’s in 8 .05 and Seans in 20. 46 with  a 25 pound kettlebell. Absolutely loved the single leg rows. so much fun.  The first burpee to row slowed me down because I felt like the row position was awkward to me. as a lifter, the row position is different , and i felt like the crouch position after the burpee wasn’t targeting my lower back. 

  • Lenka Slovakia

    Hihi:} yep i love it here. and this is it: http://www.google.ie/search?q=sweat+suit&hl=en&client=firefox-a&hs=Gv4&rls=org.mozilla:en-GB:official&prmd=imvns&tbm=isch&tbo=u&source=univ&sa=X&ei=xYURT_zfJ4OAhQeelYCwAg&ved=0CGkQsAQ&biw=1350&bih=536
    I feel amazing after…dont do it often though and it looks funny…i usualy skip in that and watching some movie:} or so… Great to here from you and take care:}

  • http://workitouturself.blogspot.com/ WorkItOutYourself

    Thanks Ash ! I got some gravel, I just have to put it in the little bags and weigh it…tough job :D

  • http://workitouturself.blogspot.com/ WorkItOutYourself

    oh wow…150 lb ! I got the lady version ( I think it’s called power ). Hee hee , I know they’re sandbags, but I remember Zuzana saying that she was filling hers with gravel. I used to have a 10 lb bag of brown rice and then I had to open it :D.

  • http://twitter.com/KylaJN Thanks I Workout

    Word of day – ‘challenge’
    My Scores:
    400 Rep Workout
    75 High Knees
    25 Knee Lifts
    Total time: 6 minutes 48 seconds
     
    Weighted Workout:
    Half Burpee Rows using 12 kg kettlebell
    Single Leg 1 arm rows (L&R) using 2.5 kg dumbbell
    Dip Station Arm Ups (I LOVE THESE! We do something similar at trapeze, so hard and so good!)
    Jack Curls using two 2.5 kg dumbbells
    Total time: 13 minutes 15 seconds

  • lUcY..

    score-
    -8.25
    -17.12
    :)

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

    Workout 5: 8.01.11

    1) 8:25min
    2) 16:57 (2 rounds)

  • Anonymous

    Yeah, that’s what I do. It looks even funnier as I usually listen to the music from my phone as I don’t wanna disturb my hubby when he is working. I do all the wacky stuff – funny dance moves, booty poppin, jumping like crazy I just make sure my heart rate is up…. my hubby always laughs when he sees me :)

  • Anonymous

    Lisa’s      5:12min no rope
    Sean’s   12:12min 25.6 lbs sand bag
    great 
    thank you guys

  • Anonymous

    good scores! glad you’re feeling better!

  • Robin L.

    Hey Freddy,  I have to tell you in the last week, I’ve had comments about my body, even by other fitness trainers.  One trainer said she was jealous of how I look.  he-he.  The other said I’m in great shape. 

    A couple days later, I saw an old friend in the market.  Kellie said she has seen me around town and noticed how LEAN I looked.  We talked for about an hour in the market and I decided to turn her on to my secret.  Bodyrock.tv.  so now I’m mentoring her.  She LOVES bodyrock and thanks me over and over for letting her know about it.  I had to tell her how the site the operates because it can be a litttle over the top for beginners.

    I think this is what you are talking about when you said WORD OF BODY in action.  I’ve been bodyrocking for almost 3 years.  I’m not a long endurance kind of person and this type of exercise is just plain fun.  I’m a health and fitness success coach and mentor and bodyrocking is a big part of training for clients and myself. 

    The best part is I just turned 62 and I’m mentoring women much younger.  woo hoo!   

    I LOVE BODYROCKING.  I love the site. How it was and how it is now.  Thank you. Thank you

    P.S.  I’m on a 7 day challenge for myself.  Be active everyday for 7 days.  I’m on day 4.  So fun. Robin       

  • Jessica LeBoeuf

    Sooo I don’t have a dip station so I held onto my pullup bar. This was definitely a grip workout because my forearms were killing me because they were so tight. The next day I definitely felt sean’s back workout. Both great workouts.
    Lisas time 7:34 and Seans time 13:30 Woooo!

  • Anonymous

    they post them usually 7:30pm EST ( eastern standard time)  so you have to adjust for whatever your time zone is.  Also if you wish to work out in the morning, pick an archived one and do the new one Tuesday!

  • Bodyrocker_Audra

    Woot!  Woot!  Haha!  I’m up in Chandler, and you?

  • irreverend

    So I missed the workout from last Thursday as I was resting for a race so I did it first- the one with 12 rounds of 10 and 50.

    Burpee with pushup: 12, 10, 9
    reverse pushup 13, 13, 13
    triple plank jumps (counting each plank as a rep) 13, 13, 12
    kneeups on dip station20, 18, 16
     and then I did “I won’t give up in 9 minutes 33 sec.  before doing about 1/2 of Sean’s w/o in a very slipshod manner and will not bother reporting the time.  I would however like to say that I ran an 8 km race on Sunday and took 2 minutes off my time from the same race last year for a personal best on 8 km of 50:47. I know that BR has helped me alot with that two minutes because in Feb last I turned my ankle so badly that I couldn’t run again until August. That is when I started BR (Marchish) and there is no way I would be in the shape I am now if not for BR keeping me going until I could run again and now of course I do both. Glory Be! Thanks to the whole BR team!!

  • Anonymous

    ok, no one attack me please for asking this.. I have been a follower for over a year and fully support the new hosts and changes… however, is it ok to ask if Zuzana will be doing anymore posts or is she no longer a part of bodyrock?  Curious and just asking.. I know anytime people mention zuzana everyone replies with negative comments… this is just a question for freddy or Z :)

    • Mmghia

      Inquiring minds want to know.  Thanks for asking. I miss her still.

    • Anonymous

      she posted a video on her facebook page

  • Elena Ioan

    Hello!! It took me 7:32 to complete Lisa-Marie’s workout today! :)

  • Sarah Spencer

    Yes, I know. I’m a week late….I just did the Fit Test. I suck. Really badly. That’s what a week without Bodyrocking will do to you. BUT! I made up for it with a healthy meal: rolled oats with frozen mixed berries, some almonds and one tsp brown sugar. Hehe…

    My scores:
    Squat Jumps-30
    Push ups (Knees)-12
    Burpees-7
    High Knees-90
    Switch Lunges-8
    Tuck Jumps-10
    Abs-23

  • Gw

    Do we count each “jump” during high-knees as 1 or every other jump?

    • Mmghia

       Everytime the rope rotates around is one.  

  • Cassie

    I found this site a few weeks back, and then saw it again on pinterest so I’ve been reading and watching what you guys have been doing…and well, I’m starting today! You guys are awesome, and REALLY encouraging! Every time I see a move, and I think I can’t do that because I don’t have (insert object) you guys give a variation and it really takes away all my excuses! So keep up the hard work, there are new people finding out about you all the time that you are inspiring!

    • Mmghia

      Welcome Cassie, your going to love it!  This is the best New Years gift you can give yourself. Michelle

  • Anonymous

    400 Rep Workout (with reverse sit ups): 7:30

    Sean’s workout (without arm ups): 15:20 

  • Sanitygl

    hey am new to this site…when are the exercises posted for each day>

    • Lisa

      Welcome to body rock!! It varies from day to day. Sometime they will post on Facebook when the newest workout will be posted. There are tons of old workouts to choose from if the newest one hasn’t been posted yet and you can’t wait…have fun!

    • Anonymous

      I think they said they are trying for 7:30pm eastern standard time

  • irreverend

    rest your arms. Lactic acid buildup in the muscles is one thing (and still signals a need for caution but you can work through it) but when you are sore like that in the connective tissue (as I was also from day 4)  you need to rest. You don’t want to work yourself into injury so you are out for a longer time. Focus on other body parts and be careful how much weight you are lifting. Personally, I think Sean was crazy to double the weight in his sandbag. It is important to challenge ourselves but we need to do these things incrementally. Most of all. Listen to your body. It is important to get appropriate rest and prevent injury.

  • Chris Lee

    i did the “take it off” workout today, with an abs workout and pushups

    18/10/30
    HKS 84-84-86
    ninja jump tuck 9-8-9
    HKS 79-88-88
    sb swing 16-16-16
    HKS 92-99-90
    ab split on ds 14-13-13

    pushups today:
    fwd towel slide
    reptile
    dynamic
    happy monkey
    slo-mo burpees

    gerri lee, i took your advice on the burpees and paused after each motion

    drop into plank, hold
    drop down into pushup, hold
    push back up into plank, hold
    jump forward into squat, hold
    jump into the air, hold :)
    land back in squat, hold

    they felt pretty good – a lot harder when you focus on each movement.

    ok, bonnie, here are the pictures…remember i’m not a photographer!

    the first one is summer 2010 i was bodyrocking only a couple of days a week.
    the second one is summer 2011 – i leaned out a lot, but there wasn’t a lot of muscle tone
    the last 2 are from the other day.

    hopefully this works.

    see you tomorrow!

    • Chris Lee

      for some reason the pictures posted backwards!

    • Chris Lee

      for some reason the pictures posted backwards!

    • Gerri Lee Schafer

      nice pics Chris….looking good, your children are beautiful!!!!!! 
      Today is my active rest day…still waiting for the new post, but will probably do one from Jess’s FB page in the am…the one with all the mountain climbers in it.

      I’m also going to try something new to me tomorrow….I always work out first thing in the morning, and I will continue to do that, but I’m feeling pressed for time and a bit worn out getting my push ups done right after my WO…..so I’m going to try doing my PU’s after work and before dinner with some skipping and ab work thrown in ….this will also prevent me from coming home and having “just a little snack” before dinner ….hahahaha

      I agree with you on the burpees, much more challenging doing them with proper form instead of with great speed

    • BodyRocker_Bonnie

      Hey Chris, great pics!  Your new nickname is Stud’Lee.  Just drop the Chris altogether.   Ok so you were cool to post your photos so I’ll swap some progress pics.  One is of my very first day doing BodyRock (July 4, 2011), and then another is at my 6 month mark on Dec. 4th (holding the Ugi), and then the other pics are from Dec. 29th, after the big push-up party started.  I feel like the month of Dec. made a big difference!  P.S. cute kids and they are so lucky to have a healthy parent for a good role model.  My dad is 70 and blows me away how healthy he is – he is an avid swimmer and has been a great example to me to have fun and stay fit, and make the time to do it.

      • Anonymous

        Bonnie those are great results in just 6 months! wow! 
        and the difference between the 4th and the 29th is great! 

        I’ve been slacking the last two days on the pushups, but you’ve just motivated me to start again!  but I’m kind of toying with the idea of changing them into burpees,  because I’m twice the woman you are!  literally! lol

        over this past year I’ve managed to lose 15 – 20lbs  which for me was a massive struggle, trouble with food!  sigh!  but when I look in the mirror I can’t really see any difference.  I know there is but it’s not very noticeable.  but I had to go out and buy new yoga pants as mine were falling down – large down to medium! yay!  I always thought that since I’m so short 20lbs would be so noticeable!  but unfortunately its not!  hopefully the next 20 will be a huge difference!

        • BodyRocker_Bonnie

          THANKS Tee :) I really feel like the push ups have helped with my abs just as much as my arms. I haven’t lost much weight according to the scale (only about 10lbs), but I’ve dropped two sizes and I know that I put on a lot of muscle and I feel SO much better. Don’t get discouraged, you’ve come a long way and I hear how hard you work and how you don’t ever give up (which keeps me going too, by the way, so thanks!). I believe we have to hold onto the things we can celebrate and pat ourselves on the back for every small win, they add up. Congrats on the new yoga pants, whoot!

      • Chris Lee

        great progress, bonnie! you look great! my dad sounds similar to yours. he’s 75 now, still rides his bike every day (usually to the golf course and back – about 20k round trip), walks the course, and does it about 150 times a year. he is my inspiration, i guess. it’s funny, but growing up i never thought i would turn out to be as dedicated and disciplined as he is (or even wanted to), but bodyrocking and being a part of this community has really turned things around for me. i get it now.

    • Anonymous

      wow chris,you look super fit!  good for you!  your kids are adorable as well  I can see how that might have been a little awkward in the gym!  lol

  • irreverend

    days 6 and 7 were active rest days. I imagine the next formal workout will be up sometime this evening. I live in the Eastern time zone and the new workouts are usually posted in time for me to write it down b4 I go to bed so I know how my day is going to start after.

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    The mountain climbers are usually challenging enough that I feel like I’m working hard. Step ups are not as intense, but if I add weight they can be. Thanks for checking out my site!

  • Melody

    I feel like I rocked your workouts today Lisa-Marie s time challenge  5.17 
    Seans 14.40  
    Plus 10 min interval skipping to start with.  
    Thanks for working so hard to bring us 30 days of Awesomeness :)

  • Anonymous

    I live in the netherlands, so we’re 6 hours ahead.. So when we started the challenge I did an extra old workout to fill in a day. So this workout was my monday workout, and I loved it! I love Seans workouts allot, they are so challenging! <3 And I really like his explanations, they are so important, because it's so vital to do those moves correctly. So big praise to Sean.

    My time for Lisa's workout was : 7 min 45

    My time for Seans workout was ; 25 min 18. I did allot of downward dogs, cat and child pose – yoga stands in between to stretch out my lowerback and shoulders, because my lowerback is my weak spot and my shoulder ligament is recovering, so Seans workout was perfect for me. I have used 7 kilos, I can handle more now. I'm going to try 8 or 9 tommorow. :D

  • Anonymous

    I live in the netherlands, so we’re 6 hours ahead.. So when we started the challenge I did an extra old workout to fill in a day. So this workout was my monday workout, and I loved it! I love Seans workouts allot, they are so challenging! <3 And I really like his explanations, they are so important, because it's so vital to do those moves correctly. So big praise to Sean.

    My time for Lisa's workout was : 7 min 45

    My time for Seans workout was ; 25 min 18. I did allot of downward dogs, cat and child pose – yoga stands in between to stretch out my lowerback and shoulders, because my lowerback is my weak spot and my shoulder ligament is recovering, so Seans workout was perfect for me. I have used 7 kilos, I can handle more now. I'm going to try 8 or 9 tommorow. :D

  • Anonymous

    I live in the netherlands, so we’re 6 hours ahead.. So when we started the challenge I did an extra old workout to fill in a day. So this workout was my monday workout, and I loved it! I love Seans workouts allot, they are so challenging! <3 And I really like his explanations, they are so important, because it's so vital to do those moves correctly. So big praise to Sean.

    My time for Lisa's workout was : 7 min 45

    My time for Seans workout was ; 25 min 18. I did allot of downward dogs, cat and child pose – yoga stands in between to stretch out my lowerback and shoulders, because my lowerback is my weak spot and my shoulder ligament is recovering, so Seans workout was perfect for me. I have used 7 kilos, I can handle more now. I'm going to try 8 or 9 tommorow. :D

  • Anonymous

    I live in the netherlands, so we’re 6 hours ahead.. So when we started the challenge I did an extra old workout to fill in a day. So this workout was my monday workout, and I loved it! I love Seans workouts allot, they are so challenging! <3 And I really like his explanations, they are so important, because it's so vital to do those moves correctly. So big praise to Sean.

    My time for Lisa's workout was : 7 min 45

    My time for Seans workout was ; 25 min 18. I did allot of downward dogs, cat and child pose – yoga stands in between to stretch out my lowerback and shoulders, because my lowerback is my weak spot and my shoulder ligament is recovering, so Seans workout was perfect for me. I have used 7 kilos, I can handle more now. I'm going to try 8 or 9 tommorow. :D

  • Sarah G

    I noticed something I thought I should mention though. Sean, your workouts are amazing, and you are obviously a tank! However, you look like you hold your breath a lot while doing the moves. I know it’s hard not to sometimes, but it’s not very good for you.
    So… breathe Sean, BREATHE! :) lol And everyone else breathe, too ;)

  • Sarah G

    I did Lisa’s workout in 6:30. I did leg lifts on the ground, with my hands under my bum.. which surprisingly makes the exercise harder! You really feel your abs working!

    I did Sean’s in 16:51, with a 20 lb sandbag. I also subbed in push ups for the arm ups.

    For a warm up, I walked for 30 minutes :)

    Bring on week 2! :D

  • Anonymous

    Lisas Workout Second Time: 6:01 (last time 7:17)

    BUT: Forget my skipping rope at home, so I did High Knees without it. I think that saved a lot of time because I never stumbled :)
    Between the High knees I did 2x Knee Raises from the floor and 2x Push Ups from knees!

  • Anonymous

    1. you can do the workouts wherever you want! :)
    2. if you feel like you’re really pushing yourself at max intensity, then that’s fine. Some people just don’t sweat that much ;) maybe you’re one of them!

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    Freddy & Zuzana used to say that these were the only workouts they did. If there is a schedule posted, it usually has 5 workouts a week, with two active rest days. That means do something else fun that gets you moving.  For almost a year, they are the are the only ones I have done, & my fitness has improved.  I do a workout 5-6 times a week, & about 3 of those I follow with 12-20 min jump roping.

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    If I workout at home, I substitute mountain climbers or step-ups +knee up, landing very softly.  

  • Anonymous

    Okay… so. 
    Starting with my cheat day. Popcorn with butter also, some peach cobbler. then a “taste” of cake. 
    With that said, here are my scores for today from Friday’s workout. 5:18, 14:36 Bonus 4min. abs w/20min. skip.
    Lisa, IM IN LOVE!! Thank you for the support and straight to the point attitude. GET IT DONE! 

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

    A workout for today wasn’t up when I was ready to do my workout, so I put one together for myself. I am still feeling a little low on energy…the kids brought the flu home a week ago. They recovered very quickly under homeopathic care. However, without fail, I got some cold symptoms which made for restless sleeps. Took Friday and Saturday off from workouts completely to rest &recover.

    Warmed up with 10x flights of stairs + light stretches.

    12 Min. Workout: 18 Rounds – 10 sec. Rest + 30 Max effort 
    Repeat sequence of 6 exercises three times.

    1.Burpees (w/ Push up & Jump up): 8 – 8 – 8
    2. Sandbag Swing (Squat Thrust): 17 – 17 – 17
    3. Mountain Climbers: 77 – 75 – 79
    4. Straight Arm Hanging Knee Raises (curl tailbone to aim knees as close to chest): 12 -11 – 10
    5.Flying Jump Lunges: 25 – 26 – 27
    6.Reverse Push Up (Dip Stand): 15 – 15 – 15

    cool down 1x 100 skips w/ rope
    45 min. Ashtanga Yoga Standing Series (including first 12 seated postures +3 backbends +close).

    +1B4E

     

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

    A workout for today wasn’t up when I was ready to do my workout, so I put one together for myself. I am still feeling a little low on energy…the kids brought the flu home a week ago. They recovered very quickly under homeopathic care. However, without fail, I got some cold symptoms which made for restless sleeps. Took Friday and Saturday off from workouts completely to rest &recover.

    Warmed up with 10x flights of stairs + light stretches.

    12 Min. Workout: 18 Rounds – 10 sec. Rest + 30 Max effort 
    Repeat sequence of 6 exercises three times.

    1.Burpees (w/ Push up & Jump up): 8 – 8 – 8
    2. Sandbag Swing (Squat Thrust): 17 – 17 – 17
    3. Mountain Climbers: 77 – 75 – 79
    4. Straight Arm Hanging Knee Raises (curl tailbone to aim knees as close to chest): 12 -11 – 10
    5.Flying Jump Lunges: 25 – 26 – 27
    6.Reverse Push Up (Dip Stand): 15 – 15 – 15

    cool down 1x 100 skips w/ rope
    45 min. Ashtanga Yoga Standing Series (including first 12 seated postures +3 backbends +close).

    +1B4E

     

    • Lisa

      Thanks, I think I might try this workout…

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

    A workout for today wasn’t up when I was ready to do my workout, so I put one together for myself. I am still feeling a little low on energy…the kids brought the flu home a week ago. They recovered very quickly under homeopathic care. However, without fail, I got some cold symptoms which made for restless sleeps. Took Friday and Saturday off from workouts completely to rest &recover.

    Warmed up with 10x flights of stairs + light stretches.

    12 Min. Workout: 18 Rounds – 10 sec. Rest + 30 Max effort 
    Repeat sequence of 6 exercises three times.

    1.Burpees (w/ Push up & Jump up): 8 – 8 – 8
    2. Sandbag Swing (Squat Thrust): 17 – 17 – 17
    3. Mountain Climbers: 77 – 75 – 79
    4. Straight Arm Hanging Knee Raises (curl tailbone to aim knees as close to chest): 12 -11 – 10
    5.Flying Jump Lunges: 25 – 26 – 27
    6.Reverse Push Up (Dip Stand): 15 – 15 – 15

    cool down 1x 100 skips w/ rope
    45 min. Ashtanga Yoga Standing Series (including first 12 seated postures +3 backbends +close).

    +1B4E

     

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

    I’m sorry, but two days with no BodyRock is just too much!!
    One – yeah, but two??
    lol I haven’t had a day off for three weeks now and today is the 2nd active rest day – I can’t stand it :DD Must.exercise.

    • Anonymous

      there are tons of workouts in the archives that you can do on one of those days off :-)

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

    I’m sorry, but two days with no BodyRock is just too much!!
    One – yeah, but two??
    lol I haven’t had a day off for three weeks now and today is the 2nd active rest day – I can’t stand it :DD Must.exercise.

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

    I’m sorry, but two days with no BodyRock is just too much!!
    One – yeah, but two??
    lol I haven’t had a day off for three weeks now and today is the 2nd active rest day – I can’t stand it :DD Must.exercise.

  • KIMBERLAKE93

    BaHAHAHAHAHAHAHA……”ERASER”!!!!!  Freddy, you totally crack me up…..and gave me a good laugh this morn!  I luv how you poke fun at your bro….too funny and totally classic.  I luv it!  :)

  • Lila Alejandra ♥

    Why can´t I see the comments that other bodyrockers make of my own comments? I can´t figure out the dashborad thing =(
    By the way, I found this amazing video I just loved. It makes us realize how much we are connected to nature. 

    http://www.youtube.com/watch?v=mzFffDfXha8

    Has anybody heard about Nuriche?? 
    http://www.nuriche.com/ 
    I would like to know what some of you guys think about this health supplement and energizer; If it´s worth investing in your health with these products. It seems interesting to me, but I want to be 100% sure.

  • Lila Alejandra ♥

    Why can´t I see the comments that other bodyrockers make of my own comments? I can´t figure out the dashborad thing =(
    By the way, I found this amazing video I just loved. It makes us realize how much we are connected to nature. 

    http://www.youtube.com/watch?v=mzFffDfXha8

    Has anybody heard about Nuriche?? 
    http://www.nuriche.com/ 
    I would like to know what some of you guys think about this health supplement and energizer; If it´s worth investing in your health with these products. It seems interesting to me, but I want to be 100% sure.

  • MariaBjørgJepsen

    Sunday was my only rest day, after a GREAT night out dancing – so I guess I haven’t been as holy as I could. But I had a fantastic time :) I did stay away from the 2 am pizza, Sean!!! ha ha. Saturday I did Isidora’s awesome 20 min. workout (see Day 4) and today I finally got to this one. I am STILL waiting for my Dip Station to arrive, so I did Hanging Knee Raises from my pull-up bar instead. I can’t jump with rope where I live, so I doubled the regular High Knees to 150 each round, instead.

    4 rounds = 04:38.

    Sean’s WO = 07:20 w. 15 kilos.
    I did Dips instead of “Arm Ups”.

    I did some extra ab and butt: 06 x 10/50 sec:
    1) Butt Squeeze in/out: 49
    2) Hold Squeeze
    3) Butt Squeeze L/R: 71
    4) Running Man: 68
    5) Russian Ball Twist, 5 kilos: 50
    6) Plank Butt Squeeze: 53

    100 Push-ups:
    20 Diamond, 20 Commando, 20 Feet Elevated, 20 Feet Elevated Dips & 20 Reptile.

    Later I might to one of Jess’ bodyweight routines :)

    Enjoy your Monday,

    Love, Maria

  • MariaBjørgJepsen

    Sunday was my only rest day, after a GREAT night out dancing – so I guess I haven’t been as holy as I could. But I had a fantastic time :) I did stay away from the 2 am pizza, Sean!!! ha ha. Saturday I did Isidora’s awesome 20 min. workout (see Day 4) and today I finally got to this one. I am STILL waiting for my Dip Station to arrive, so I did Hanging Knee Raises from my pull-up bar instead. I can’t jump with rope where I live, so I doubled the regular High Knees to 150 each round, instead.

    4 rounds = 04:38.

    Sean’s WO = 07:20 w. 15 kilos.
    I did Dips instead of “Arm Ups”.

    I did some extra ab and butt: 06 x 10/50 sec:
    1) Butt Squeeze in/out: 49
    2) Hold Squeeze
    3) Butt Squeeze L/R: 71
    4) Running Man: 68
    5) Russian Ball Twist, 5 kilos: 50
    6) Plank Butt Squeeze: 53

    100 Push-ups:
    20 Diamond, 20 Commando, 20 Feet Elevated, 20 Feet Elevated Dips & 20 Reptile.

    Later I might to one of Jess’ bodyweight routines :)

    Enjoy your Monday,

    Love, Maria

  • Anonymous

    just did this workout. my time for the 400 rep one is : 7:51
    and my time for Sean’s routine: 15:14- i kinda took my time dunno why :(
    i did the Hottie Body Workout from 2009. it was really great- short and intense and i really felt my abs hurt when i got up! 

  • Lisa

    Did Lisa’s workout today with a total time of 5:11. I haven’t done high knees with jump rope in a long time, I now remember how hard it is, especially when you get to about rep 55…

    I decided to go back to an older workout and do a leg workout with the 300 Squat Challenge. http://www.bodyrock.tv/2011/05/24/game-on-300-squats-challenge/.

    I beat my old score from May 28/11 by 2 minutes and 5 seconds! Today’s time for 300 squats: 8:07.

    Hope everyone is having a great weekend!

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    I made a really good turkey chili today, which is healthy & loaded with protein & fiber.  For anyone interested, here is my recipe:

    http://moveeatlivewell.blogspot.com/2012/01/turkey-chili-b-blood-type-modified.html 

  • Mary Lou

    Excellent request! Now that I think about it, I’m having the same issue. A lingering ‘awareness’ of my lower left back, and I don’t remember doing anything specific.

  • Anonymous

    hi lisa marie
    on your facebook you have a survey asking what we would like to see in upcoming videos, and since one of your chioces was zuzka, I would like to vote here for zuzka in a video.  I can’t vote there as I don’t have  facebook  I would like to see zuzka doing anything she wishes here as long as she wishes to be here!

  • Annalise

    Superman push ups: 6, 4 from knees
    Elevated push ups and knee tucks: 2 elevated, 3 not elevated
    Squat and press sandbag: 16
    Ugi clean …: 4 sets
    Reverse Pull ups (push ups) 6, 6 from knees
    Side burps etc: 5.5 sets
    Lunge …: 8
    Sandbag push ups …: 4
    Tricep …: 9
    O-h sit ups … 12
    Squat ….: 8
    High Knees: 100

    Thanks,
    Annalise

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

    Today I did an awesome workout from StrongLikeSusan youtube channel. 
    here is everything explained http://www.youtube.com/watch?v=KDiTnWRxDSg

    warm up: 4 min tabata high knees

    i modified 2 exercises though (1st and 3rd). I did 3 rounds of:
    1. Side plank & leg raise with arm touch: 15 reps each side
    2. Spiderman slide push ups: 16 reps
    3. One leg deadlifts/squat (did them bending the knee instead of leaving it straight) & calve raise: 15 each side
    4. Kickouts push ups: 16 reps
    5. Plank slide walks: do them for 1 min
    6. plank knee crunch slide + plank pike slide: 10 reps (20 reps total) 

    total time for the 3 rounds: 29:19 min and dead arms! 

    2 min tabata skipping cool down + stretch. 

    • Vivi

      Thanks, I didn’t know her, and her exercises seem great to do !!

    • MariaBjørgJepsen

      She is so cool, thanks for sharing :)

  • Cindy

    Sean’ muscle tone workout is not available. I want to do it.

  • http://twitter.com/aimsnicho Amy Meran

    hello BodyRockers! i did day #5 today, i love this workout because its Cardio and core! i finished it in 8:20mins.. oh and Im 15yrs old. i decided to do the workouts from bodyrock because a year ago when my grandmother died i was very depressed and i started to eat alot,all i would eat would be JUNK food like Pop-tarts and McDonald were my best friends,and it was very bad and i started gaining a lot of weight.. then what i started to realize is that when adults get older that’s when they start to worry about getting healthy,loosing weight,(e.t.c) well i decided to start healthy and end healthy.when i was 13 i weigh almost 170pounds i wasn’t the “fat kid” because im super tall and now im 15 and i weigh 135!!! now im in a healthy weight and im 6ft! (hope i stop growing now) i always have a lot of goals a year ago my goal was to be in a healthy weight now that’s completed,now my other goal is to get a Six-pack like lisa’s or Zuzana’s! haha :)

    • Anonymous

      good for you amy!  healthy eating is good at any age! and developing exercise habits is also good!  135 does sound a little light for 6ft, so make sure you’re not getting too obsessive over a number,  keep you’re eating pretty clean, enjoy once in a while, eat enough to support your training, and activities.  you might have to up your food/protein to build the muscles so you can see your six pack (and the reason I thought 135lb was light is my son is 6ft1 and 130lb so I can see how skinny he is! as a girl it would look different!)

  • Annebel Wind

    Hi everyone, had a busy, but great weekend.. did part 4 yesterday and part 5 today.. Well didn’t do Seans part yet.. Will do that one tomorrow and also the first workout of this week.. Looking forward to it! Loving the challenge so far.. Lisa, Sean and Freddy.. You are doing a great job!
    Oh my time :D   8.55 for the 4 rounds..

  • EspeRH

    I’ve done the two workouts, day 4 and 5 together, and I am very happy, today I have time have been able to finish them without stress!
    My time for day 5: 14.14 mins.

  • Gerri Lee Schafer

    Sunday January 8…I did Thuper Thexy Thigh WO from Jess   24 rounds 10/20

    1/ HKS 63-60-58-56
    2/ frog squats 13-12-12-12
    3/ jump lunge 23-24-21-19
    4/ HKS 60-58-57-55
    5/ jump knee tuck 30-26-30-29   Jess had Ninja jump knee tucks here
    6/ burpee 5-5-4-4

    my push ups for today, sets of 20…picked all of them because they work the core as well

    super girl
    10 lb hexbell w/row
    decline reptile
    tapping
    sumo

  • Bodyrocker_Audra

    So, yesterday was my ARD with a 1.5 mile trail hike up South Mountain and my legs were spent when I got home so I did not Bodyrock :(  Surprisingly, I’m not soar today, must have been the stretching after my hike.  Todays word is : PUSH! 

    Lisa’s 400 rep Cardio and Abs:  6:03 w/rope
    Sean’s w/30lbBB and 20lbDB:  11:39

    I changed the single leg one-arm rows to Lawnmowers w/DB and the Arm Ups to seated Chinups :)

  • Samanthina

    Hi,guys,I finally did this. :) My time for the Lisa’s workout is 05:30 min.,and for Sean’s is 13:42min.And after that i did 1 burpee for Erin.
    Thanks again,guys ,for this hard but great workout.:)

  • Natalie Anna

    Hey Sean, Lisa, and Freddy! I posted this in Lisa’s facebook wall but I don’t know if she got it… So I’ll say it here. I wanted to know if you guys could incorporate more lower back exercises/stretches into your workouts! I talked to my doctor the other day, and she said that my abs are sticking out so much because my lower back/spine is curved too far inward! She said that when I stand straight against a flat surface, she shouldn’t be able to slide her arm all the way through the hole between my back and the surface, but she can. And she said that she sees it all the time. It’s when the muscles aren’t equal in strength and she advised that I work more on my lower back! The reason I look like my abs/lower body isn’t looking any better/toner doing these workouts is because my abs are strong, but my lower back is really weak! And my doctor said it would get rid of the lower back pain if I started working on my back more ): Thanks a bunch! 

  • Natalie Anna

    Hey Sean, Lisa, and Freddy! I posted this in Lisa’s facebook wall but I don’t know if she got it… So I’ll say it here. I wanted to know if you guys could incorporate more lower back exercises/stretches into your workouts! I talked to my doctor the other day, and she said that my abs are sticking out so much because my lower back/spine is curved too far inward! She said that when I stand straight against a flat surface, she shouldn’t be able to slide her arm all the way through the hole between my back and the surface, but she can. And she said that she sees it all the time. It’s when the muscles aren’t equal in strength and she advised that I work more on my lower back! The reason I look like my abs/lower body isn’t looking any better/toner doing these workouts is because my abs are strong, but my lower back is really weak! And my doctor said it would get rid of the lower back pain if I started working on my back more ): Thanks a bunch! 

    • Anonymous

      i have the same problem. if anyone knows some good exercises i’de be happy to do them i’m sick of the ones i know.. :)

    • Annebel Wind

      Hi Natalie,
       
      I am a exercise therapist and I can tell you that it’s not the problem with the muscles of your lower back beeing to weak.. They are probably to overworked because of the way you are standing and moving. The muscles in your lower back are the strongest backmuscles you have.. So training them will give you more pain. If you want to get rid of backpain I suggest you go and see an exercise therapist or a physiotherpist who looks at the way you move, stand, walk, sit and lift things and learns you how to do this in a good way. i see people with the problem you have every single day and treat them. Only I live in Holland so that can not help you.. And with the workouts that you are doing on bodyrock, be carerull with the ab exercises.. If you feel your back with for example leg lifts lying down on the ground.. Than you are dropping your legs to low to the ground.. Go as low as you can with your back still on the ground.. If you have specific questions you can ask me any time.. Hope this will help a little bit.. .

      • Anonymous

        Hi Natalie

        100% agree with you. Some people are naturally lordotic (have a more curved lower back). All the more reason to visit a physio or exercise therapist for a technique that won’t aggravate the problem.

    • Ejm135

      Hi Natalie Anna,
      As a chiro, I will second what many of the other posters have said.  If you’re abs were tight and lower back weak, you would be more likely to have a decreased lumbar lordosis – not an increased one.  The hamstrings and hip flexors are also often involved.  Someone posted about “lower crossed syndrome” – which is tight hip flexors and lower back erectors and weak abs (especially your transverse abdominus) and hamstrings – this is very, very common, especially in people that have a more sedentary job/lifestyle.  Of course, there may be other things going on as well and without knowing your specific case, it’s hard to tell. For instance, some people are just born with more of a lordosis than others.  Keeping muscles that work together balanced is very important to preventing injury, biomechanical stress, and other problems down the road.  As others have mentioned, finding a good chiro/physical therapist/exercise therapist/massage therapist/etc. could go a long way in correcting what sounds like a muscle balance issue, correcting any other underlying issues, and preventing problems down the road. 

    • bodyrocker from Australia

      Hi Natalie Anna, just to clarify, are you suffering from Lordosis/anterior pelvic tilt in your lower back? If so, I have always had a very deep curve in my lower back to. I have never had any back problems though as this is something I’ve had all my life from childhood. Just a few hints to help you with it, which Im sure your doc has probably already addressed.

      If you find your lower back is hyperextending causing you discomfort, try and consciously tuck your hips in just slightly, this should reduce the amount of curvature in your lower back. Not too much though, and don’t forget to keep your glutes tight when in any squat or power position. To help the anterior pelvic tilt minimise itself, the deep core muscles are important in stabilising your spine, however your superficial ab muscles like your six pack and obliques etc, are more designed for stabilising the pelvis which means that the butt sticking out look will gradually reduce. Also stretch out your hip flexors frequently and try and aim to strengthen your glutes as well. This should help stabilise the pelvis a bit more. If you find that your shoulders are rounded forward causing that hunched over look, even slightly, training back is very important, especially your rhomboids, so reverse pushups on the dip station and rows are great for that.

      I get these issues with my clients all the time, hope this helps love. All the best :) cheers. Keep rocking. 

      • bodyrocker from Australia

        ps

        As I don’t know the extent of how bad your lower back is, if any of the above even slightly cause any discomfort, consult a physiotherapist. All the best.

    • Natalie Anna

      Wow thanks so much everyone for the info!!! My doctor told me that my abs are strong because when she feels them, she says I have a lot of muscle covered by just a little bit of fat (like everyone has) but then she said my back muscles are weak. So she said to work on strengthening my back. She didnt tell me anything about things be too tight or what needs stretching and stuff like that. So when I looked online I just saw a bunch of stuff about back exercises and stretching. Nothing about my abs maybe being too weak… I looked up some stretches for the hip flexors so I’ve been doing those, but I dunno what I should do about my back! I hear that I have to strengthen it but then I hear that strengthening it might hurt it even more! I dunno what to do!!!!!

      • Shirin_ramez

        Hey Natalie,

        Don’t worry about doing any lower back exercises as you already do enough if you’re doing your bodyrock exercises with good form, same goes for your abs..with your abs exercise just make sure you’re engaging your abs instead of your hip flexors when doing leg lifts and raises. If you start to feel you’re lower back kicking in during ab exercise do a modified version of the exercise instead, as long as you feel your abs doing the work, you’re fine.
        Focus on stretching your hip flexors as it is the muscle that pulls on you lumbar spine (lower back) and make sure to try out the static bridges I mentioned above in one of my posts to
        strengthen your butt muscles, the butt muscle is extremely powerful but many of us don’t know
        how to engage it properly so the lower back ends up doing the work. The hip flexors are worked a lot in bodyrock programs so it’s very important to stretch the often especially if you are a regular body rocker.

        If you are starting to experience pain or discomfort in your lower back then it’s time to visit a physiotherapist.

        Cheers.

    • Shirin_ramez

      Hey Natalie,

      I am a personal trainer and posture specialist, it sounds like you have a posture condition called Lordosis.. And that’s because you hip flexers are very strong and your flutes are weak, it has nothing to do with your abs being too strong. When your doing ab work you have to make sure that you hip flexors are not doing most of the work and make sure to strengthen your flutes cause a lot of times the lower back compensates for what the butt should be doing, so make sure you really focus on activating your butt when you’re working out…that will take a lot of pressure off you lower back especially when you have stronger glutes.

      Lordosis is an exaggerated curvature of the lumbar spine(lower back), it’s always good to see an actual professional to correct that, cause in women it tends to get worse with pregnancies.
      In the mean time you might want to focus on tilting your hips back which require a slight contraction of the butt when ever you can.
      Bridges are also an awesome way of strengthening the butt, the secret is to stop the set when you start feeling it in your lower back. Get into a bridge position and really focus on squeezing the butt, hold that position and as long as you feel it in your butt you good, as soon as your lower back or hamstrings start to kick in and do the work(trust me you’ll feel one of them kick in pretty fast) lower your butt to the ground and take a break. Do this often, it really helps.

      Hope you back feels better soon.

  • Anonymous

    I imagine lots of people visiting this site are beginners (being the New
    Year, resolutions, start off right ….), This is an amazing site and
    you will get in the best shape of your life. You do have to stick with it and keep trying.

    if you are struggling with push ups or press ups and have to do them
    from your knees – this is how I got to the legs extended types: every
    time I did a set I’d try a few with extended legs. Once I got up to 5 in
    a row, I’d push to six, then seven and one day I no longer had to do
    any of my press ups from my knees.

    All of the exercises are tough, but challenge yourself by trying one or
    two of the advanced types once you start feeling a bit stronger – you’ll be surprised how quickly you’ll gain
    strength that way – but baby steps – you never want to hurt yourself, and get discouraged and stop.

  • Cindy

    Ho Attack Workout for me today plus Lisa’s Squeezes workout.

  • Kathy_Bodyrock

    HAPPY BIRTHDAY, SEAN :)) enjoy your day and celebrate it :)
    much love and best wishes for you!

  • Nocar_at16

    Could u explain the active rest days? I am so used to hours of cardio at the gym everyday that I’m afraid to take days off… What happens if you don’t take days off to rest? And what happens if u do? If I understood and could rationalize the rest days to myself it may be easier to take the day off.. Also what types of things do u do on your rest say? Thank you for all of your motivation and dedication

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

      They mean do something else active–maybe go for a hike or go dancing.  Or just walk.  They’re just advocating that you don’t just lie around.  I, personally, like to work out 6 days a week, even if a couple of those days are little 10 or 12 minute-ers, so I did another workout yesterday and will do another today and then take maybe Monday off.  You should definitely have at least one day off a week to rest from intense exercise.  You can actually retard your benefits by not resting.  Some people find that resting more actually is more beneficial.  The muscles need rest time to repair.  

      But if you wanted to go for a walk or get out and do something light, that’s fine!  Happy ARDing!

    • Anonymous

      It’s winter here so – ice skating, snowshoeing, skiing, cross country skiing, walking.  or go swimming, bouldering, take an exercise class, play basketball at the Y, go power shopping in a mall, taking all the stairs! lol walk the stairs in your apartment building, take your kids to the park and play with them – go down the slide, play tag etc,
      walk your dog, go for a hike, bike ride, play hockey, go  tobogganning, badminton, tennis, surfing – if you are janet in hawaii, paddleboarding, windsurfing, sailboating, racketball,squash,play ping pong with your kids, build a deck, paint your room, sort all your recycling and take it to the recycling center, play tourist in your town and see the sites!   is that enough ideas!  have fun!

  • Anonymous

    I did again! Day #5 completed (with British accent;) !  It took me 10 min & 54 sec.  I had to modify knee lifts on the dip station b/c pain in my hand joints was unbearable.  My son yesterday asked me if I lost weight–I did not think so (& not according to scale), but he observed that I looked better.  During this week I ate very clean except for few pieces of extra dark chocolate & couple of glasses of chardonnay.  We can do it!  I can’t wait to become an enhanced butterfly by the time I shade layers of winter clothes!

  • Jurgita T.

    I did this workout today and i complete in 06:30:78 thats realy good cardio….
    ps.i cheat a bit this week,thats my bad :P sometime is dificult say no for chocolate or biscuits :(

  • Anonymous

    So yesterday (Saturday) I did Sean’s Day 3 weighted workout and I had to modify a lot because it did not feel right for my body to do some of the exercises. I also alternated sides after each rep but I still feel a strange pain in places I never felt before. Oh well, gotta do what works best for me and this one obviously did not. (Not your fault Sean :))

     After that I did Lisa’s 400 rep challenge. I can’t use my rope inside, so it was just high knees and various ab exercises on the floor (no dip station) – butt lifts, leg lifts, ab crunches, bicycles.
    My time was 5:23. After that I danced like crazy for 20 minutes :))

    Today I’m going to do Hot Body Beach workout and rest on Monday. Have a great Sunday Bodyrockers!

  • Carrie

    If anyone starts to struggle with form in Sean’s workout, as I did – which caused my lower back to twinge – perhaps try what I did in the last two rounds, rather than giving up (which I nearly did) – just switch to straightforward rows without the burpees, and do the single arm rows from a non-moving lunge position. It still really works out your arms, trust me!

  • Anonymous

    I’m thinking of doing 300 rep nightmare workout tomorrow. sunday  http://www.bodyrock.tv/2009/12/17/300-rep-nightmare-workout/
    if anyone wants to join me!  good nght!

  • Anonymous

    My score for Lisa’s: 10:31 (with ab rolls on the floor).
    Yesterday I was moving to a new apartment so I couldn’t fit it between all the boxes, but today – well, my abs will hurt tomorrow… :D

    I’ll take your word today Lisa, Achieve! This next week is all about studying before exams and, of course, stick with the challenge :). Have a nice weekend!

  • http://pulse.yahoo.com/_O4SC43FV7VRLXCETCTRK4FDZIY Audra

    My husband and I kept up with the workouts but we cheated last night and had a bit of chinese food. :( To make up for it I did both Lisa and Sean’s workouts and did Lisa’s again once I was done. Will work out hard again tomorrow!
    (Got my husband roped into Bodyrock! He already looks better after one week! We took pics at the beginning and will take more after the 30 days to see the difference.) 
    Here’s my times: 
    “I won’t give up workout”: 7:17 
    “Bangarang Biceps”: 10:40
    “I won’t give up”: 6:36

    Thanks to all the Hosts and Freddy for this awesome site! You all do an amazing job and your all so generous for it!

  • Anonymous

    hi guys!

    started with lisa marie’s 400 rep workout as my warmup! 
    still learning on those darn high knee skipping! lol did reverse curls instead of knee raises, am I the only one who hardly feels anything when I’m doing them?(the knee raises I mean!)
     time – 8min 2 sec
    followed with sean’s bangarang workout. 
    I used 20 lb in my homemade sandbag.  used 10lb dumbbells for the low jack/bicep curl and I jumped then curled as I didn’t like the feeling of the movement when trying to curl.  the dip station move I couldn’t pick up my feet nor could I keep my bum off the floor, but I did do little pull ups!
    time – 16 min 51 sec

    I took a 20 min break then did “wish you would” from day 4.  toasted for today!

    plus burpee for erin!

  • Chris Lee

    thank you for this week’s workouts.  i feel great!
    scores today:

    lisa marie’s: 4:54
    sean’s: 14.08

    i did the same as br_bonnie and did squat curls instead of jacks for the same reason (knee).

    for pushups today:
    weighted
    pike press w/reptile
    santana
    press up w/leg lift
    tapping

    i used the fitness room today, which i never use, because it’s too public.  well, it’s a slow, rainy day today and the ballroom was being used far a wedding, so i figured what the hell.  i did my workout and thought to myself afterward “well, there’s a nice big mirror here, maybe i should take a couple of ‘after’ pictures”.  wouldn’t you know it, but as soon as i take my shirt off and start snapping a  pictures, the catering manager walks in looking for me.  awkward.  good thing i’m her boss…

    see you next week

    chris

    oh, almost forgot.  it’s our company’s post christmas party on monday.  to ensure that i don’t fall off this fitness wagon, i’ve scheduled myself to open the next morning.  wish me luck!

    • BodyRocker_Bonnie

      Come on now Chris, lets see the pics :) that was a funny story.

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

    Lisa’s workout took me 9min 6 sec. I dont have a dip station so I used my ab straps on my pull-up bar to do hanging knee raises. I didn’t do Sean’s workout simply because I don’t like isolating muscle groups like that. And believe it or not some women do build muscle very easily so I avoid too much weighted exercises. Sean did look good in the video though! The workout looked very hard.

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

    Lisa’s workout took me 9min 6 sec. I dont have a dip station so I used my ab straps on my pull-up bar to do hanging knee raises. I didn’t do Sean’s workout simply because I don’t like isolating muscle groups like that. And believe it or not some women do build muscle very easily so I avoid too much weighted exercises. Sean did look good in the video though! The workout looked very hard.

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

    Lisa’s workout took me 9min 6 sec. I dont have a dip station so I used my ab straps on my pull-up bar to do hanging knee raises. I didn’t do Sean’s workout simply because I don’t like isolating muscle groups like that. And believe it or not some women do build muscle very easily so I avoid too much weighted exercises. Sean did look good in the video though! The workout looked very hard.

  • Gerri Lee Schafer

    I’m going to do one of Jess’s WO from her FB page on Sunday morning…Thuper Thexy Thighs WO…now who could say no to that?   LOL….I will be modifying the ninja jump knee tucks to straight jump knee tucks though….my brain won’t let me do ninjas….I’ve stopped even trying..If I do them, I just put my hands down and jump through…going for the cardio burn….I’ve really watched my calorie intake this week and am actually down 3 lb already….yeah….but I do miss my wine……

    • BodyRocker_Bonnie

      Whoo!! Good for you, 3lbs!

  • Christine Bastien

    Hey there! I fanally started bodyrocking again, after a month with a cold that wouldn’t go away. I started bodyrocking seriously around april 2011. By that time, Zuzanna was already at an amazing fitness level. So I gave my all and did the exercises with additional weight and really pushing myself to the limit. So then my muscles grew, but my ligaments and joints had a hard time following. I could feel it. Looking back at some of the firsts workout videos Zuzanna made, the intensity was lower : she was starting. So I’ve decided to start slower this time. Really focusing on form and not worry about speed nor reps count. So that’s what my body have teach me. Oh yeah, and I never miss the warm up or the stretching at the end of my workout… of course!

    • Anonymous

      agree!  form is always more important than speed, or weight!  sometimes going too fast creates momentum and then your not using your muscles fully, and then your cheating yourself, plus easy to get hurt.  that is why I modified day 2’s workout as for me trying to put in too many exercises in such a short time, I would have lost form and could have hurt myself!  good for you to take care of yourself!

  • Ashley

    Word of the day: Fun! I was worried I wasn’t up for a 400 rep workout, but then I when I saw it I thought: yay! skipping! which reminded me that working out should be fun! So I cranked the music and did Lisa’s in 10min on the nose. Part two: 15:37, with a break between rounds 2 and 3 for a dance break :D  (stopped the timer). 

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

    I achieved the first week! Yay! I took on the word ACHIEVE as my word for this (these) workouts, as I was almost not doing them and taking a rest day. 
    Lisa-Marie’s 400 rep workout took me 12:16. I did the knee lifts using my pullup bar, which seems to take it’s toll on my arms – also my grip. My hands are so sore… I need to fix my grip :s
    Sean’s workout was a killer. I pushed as hard as I could and knew during the second round that there was no third round left in me. I feel good about it though and completed 2 rounds in 11:13.

    Thank you guys so so much for the full 5 days of continuous workout, you have lifted me up so high this week and pushed me on to ACHIEVE and not give up. THANK YOU!! x

  • Kathy_Bodyrock

    My word of the day: STRONG!
    :)

  • Kathy_Bodyrock

    thank you so much guys for a great sweaty first week in this year :) todays workout was so nice and I really enjoyed it :))

    Lisa´s Workout took me 5:58min.
    Sean´s Workout took me 15:51min – I used my 11kg Sandbag. For the “DipStation Arm Ups” I just had my feet on the ground (like seated arm/pull ups).
    +Burpee for Erin <3

    Have a wonderful nice weekend, bodyrockers :)) enjoy it! be strong with your clean eating diet :))

  • Cindy

    I did two day challenge today at the gym.
    First, I did lisa’s workout
    Burpee  and pushup/tuck 14-11-11 (made me feel so powerful)
    One leg lift commando push up 16-14-12 (love this exercise)
    Triple pllank jumps 17-15-13
    3 Half burpee/3 rocket launchers and 1 tuck jump 5-5-4
    Total time= 17 minutes
    Second, I did the 400 rep workout
    My time was 9 minutes of pure sweat. I am a quiet person and when I am working out at the gym, I always look for a spot that I can avoid the a lot people around me. When you do these Bodyrock workouts, you have people looking and wondering what are you doing.
    I want to give a Hug and a Thank you to Freddy, Lisa and Sean because you are doing so much for Bodyrockers around the world.
    Always Love!

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

      Ha ha, yeah, I am not a gym member but I went with my boyfriend to his gym and at first I was self-conscious but once I get into it all my self-consciousness goes away.  It also makes me feel good because I know that I’m working harder than everyone around me. :)

  • Lvette #1

    How I wish was rocking with all of you, I’m still not able to move properly. I see Zuz is back on facebook…nice to hear from her. Looking forward to her post here. This one month routine is a good idea. My best girl friend had challenged me to do a BCx boot camp  challenge on Fitstudio.com to see who is the fittest.  She thinks bodyrocking is not so hard since is only 12 minutes long most times. Once I’m well and I’ve gain back my strength I’ll call her on her challenge. She do this challenge for a month and I do her BCx challenge for a month, the loser gets to become a permanent member of the other fit club.
    So, I hope Lisa Marie plans to make the routine harder each week.
    Keep rocking Bodyrockers, I love reading your scores.

    • Anonymous

      hope your feeling better soon!
      I’m hoping zuzana is well too, funny how both her and lisa have the same rope on the same day though.

    • Courtney

      That’s beauty of HIIT. It doesn’t have to be a long workout to be intense. 

  • Anonymous

    Lisa maries workout: 7:17! Yay!! :)

  • BodyRocker_Bonnie

    Its been a horrible week of energy for me with work and I really missed joining in the fun this week like I wanted to.  But I was SO HAPPY to be able to wake up and do these workouts this morning. 

    Lisa’s Workout:  6:33
    Loved this quickie!  Will do it often and mix up the dip station stuff.

    Sean’s Workout: 18:00
    I used a 25lb SB and moved carefully on the1-arm rows so I didn’t tork my back.  I loved the half-burpee rows!!  The jack curls I decided to modify as a squat and curl instead.  I am careful of my knees and I’ve found I don’t like to jump with the SB unless I remove weight.

    Push Up challenge (120) :
    20 Santana
    20 Regular with 2 knee to elbows
    20 Regular with shoulder taps
    20 2-feet elevated on Ugi
    10 SB pushups with squat and press
    10 Double Dandies (2 elevated PUs on dip station with 2 ab splits)

    Obliques Abs Extra:  3 circuits  (135 crunches)
    15 oblique side crunches with 3 lb weight – left side
    15 (same)  – right side
    15 V-up crunch with 3lb weight with alt. twist to each side

    Have a great day everyone.    Thank you Lisa, Sean, and Freddy!!!

    • BodyRocker_Bonnie

      I forgot to say – I modified the dip station exercise that Sean did. I lifted myself up keeping just one heel on the ground and one leg elevated high. Felt like a very good modification for the full body raise. Nice burn on that one, Sean!

  • Mary Lou

    6:24 on Lisa Marie’s and I just did a once thru 10/50 circuit on Sean’s because I just have WAY too much to do today, but it was a good burn anyway. Have a good weekend Bodyrockers!

  • Gerri Lee Schafer

    Happy Saturday all.

    Lisa Marie time challenge 5:35

    Sean’s time challenge 16:14

    1/ used 53 lb barbell for the row, did burpee in front of it
    2/ used 25 lb weight plate for the first 2 rounds, switched to 18 for the last one
    3/ did the first round getting my full body off the ground, last 2 with feet on the ground
    4/ did the first round w/low jacks, last 2 without, 32.5 lb SB

    my SB has a very narrow profile grip for doing curls, it also only has handles that let me do a hammer grip….if I do this again, I think I’ll just cut out the jacks and use a barbell or 2 dumbbells…hammer grip doesn’t work the biceps in the same way   :-(

    • Gerri Lee Schafer

      duh….and my PU for today, sets of 20

      reverse on dip station…hey, it was already out
      decline
      reptile
      left one arm side triceps
      right one arm side triceps

      • Gerri Lee Schafer

        did another 2 sets of 20 PU at work, thank you Chris Lee,

        left hand and foot elevated on 8 inch ledge
        right hand and foot elevated    ”      “

        • Anonymous

          hope it wasn’t on the edge of a building!

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

    I just finished my post workout breakfast yummm! oatmeal with some other seeds + half a banana + almonds + skim milk.
     I did the workout i posted yesterday on  day 4. It was a combination of day 2 and 3 of Lisa marie’s workout with some modifications on some exercises to make it a 20 min long bodyweight only routine. It was intense! All those jumps and the exercise i almost died in was the speed run OMG!

    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

     :D:D burpee for erin!!

  • Cindy

    Sean’s weighted workout is not available. Well I will do it tomorrow.

  • Minna

    BOOOYAAAAH!!! I’ve DONE IT! ….Okay there went my last bit of energy. I am totally wiped out now that the week is finally over.

    I didn’t give up: 7:22
    Bangarang: 17:43 with a 8kg sandbag (Brutus was telling me to stop from the very second i pushed on my gymboss)

    Lisa: I didn’t cheat, not once! Yeeeyyy I’m so proud of myself. Usually i work hard as heck but ruin everything after a couple of days. I’ve found true motivation and dedication. Of course, there are the next 2 days to ruin it but i won’t, not this time :)
    I’ve been actively trying to eliminate the won’t “can’t” from my vocabulary.

    Have a relaxing weekend everyone, enjoy yourselves. Can’t wait to try the fit test already.

    Love, Minna

  • Minna

    BOOOYAAAAH!!! I’ve DONE IT! ….Okay there went my last bit of energy. I am totally wiped out now that the week is finally over.

    I didn’t give up: 7:22
    Bangarang: 17:43 with a 8kg sandbag (Brutus was telling me to stop from the very second i pushed on my gymboss)

    Lisa: I didn’t cheat, not once! Yeeeyyy I’m so proud of myself. Usually i work hard as heck but ruin everything after a couple of days. I’ve found true motivation and dedication. Of course, there are the next 2 days to ruin it but i won’t, not this time :)
    I’ve been actively trying to eliminate the won’t “can’t” from my vocabulary.

    Have a relaxing weekend everyone, enjoy yourselves. Can’t wait to try the fit test already.

    Love, Minna

    • Minna

      Won’t can’t being “the WORD can’t” :D
      My brain seems to be jelly as are my arms now.

    • Minna

      Won’t can’t being “the WORD can’t” :D
      My brain seems to be jelly as are my arms now.

  • Anonymous

    This week my word is DO IT.
    Lisa’s WO  5.44
    Sean’s WO 15.31 with 8kg SB
    For the  3rd exercise i did seated pull up.

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

    Lisa-Marie’s WO: 10:13
    Sean’s WO: 17:03

    My sandbag was pretty light, since my arms are sore.

    Word of the day: SUPERSTAR

    :) 

  • MariaBjørgJepsen

    Looks like fun :) I did Isidora’s latest awesome 20 minute sweat today, so this one is ON for tomorrow!
    Love, Maria

  • Lenka Slovakia

    And Burpee for Erin, Martin-friends Brother, and for all of us:)

  • Lenka Slovakia

    Hi hi thanks againg for perfect w.o
    My Word:Enjoy
    Score for Lisa w.o: 11:40 (disaster) :o) i dont know but at least 50 times mine leg stuck in rope it wasnt flow at all.. so i was counting 80 HN.
    then i wanted to skip for another 30 min but side of mine stomack hurted so i did 300 side lounges in sweat suit… try do skipping and more work outs in it.. After i feel great grea great, like i am on the cloud or so:} does anybody useing it?

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

    My word: CELEBRATE!

    Not only because it is my birthday, but because I think we forget to celebrate life in general! :-))) The mere fact that we are alive, that we are bodyrockers, that we made it this far, that we have friends etc, etc!

    I won’t give up:
    7:58:79

    Straight on to Bangarang Biceps:
    15:07:51

    Seans muscels are AMAZING! On a shorty like me (1.62m) they would look strange though, so I worked with much less weight and thought to concentrate on speed instead. But wow, took me a lot of Whoooooshhhhs to get through it and I was pretty slow anyway. Especially the Dip Station Arms up (in a 90 Degree angle) slowed me down – I wish I could have lessened the weight on those, but I guess that’s what I’m working towards ;-)

    Look at me, chatting again. Will do a full yoga session (90 min.) tomorrow.

    All the best to all of you!!!

    • MariaBjørgJepsen

      CONGRATULATIONS, Dear Katja :) I will think of you, when I celebrate with my girlfriends later! I hope you have the GREATEST day possible!
      MUCH Love, Maria <3

    • Minna

      Happy birthday Katja!! :)

    • Lvette #1

      Happy birthday Katja.

    • Kathy_Bodyrock

      Happy Birthday, Katja :) Enjoy and CELEBRATE your day :))

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

      Happy birthday! I’m sure I’m a day late but I do hope it was awesome!!!

  • Nicole Tmy

    Day 5 Completed WOOOT

    SCORES:

    Time: 8:51 mins .. not the best but hey! I guess that’s why I am doing this 30 day program!

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

      That’s a fantastic score !! :)

  • Vivi

    8min for your workout Sean with 10kg. I really felt my biceps !!

    Have a good week end!!!

    • Vivi

      These Arm ups are killer ! I did them 5 by 5, can’t do them once !

  • Anonymous

    my 100 pushups for today!
    10 on ab wheel
    10 curving on ab wheel (OK technically not a pushup but working same muscles!)
    20 regular
    10 on a volleyball, rolling it back & forth
    5 military
    5 military
    20 on old schol medicine ball
    20 regular

    I have day 4 to do, as well as both sean’s and lisa’s 400 rep, not quite sure how I’m doing them but they will be done by end of weekend!  looking forward to sean’s bangarang biceps workout even though sean is now trapped in his dip station!  lol

    even though I’ve only completed up to day 3 (less sean’s)  i have done 6 workout so far this year and I took thursday off! and it’s only friday!  proud of myself
     
    goodnight guys!

    • Vivi

      Rest day for challenge PU for me because I let my body “quiet”. My muscles are so sore today on back & shoulders !!

      Good job Tee !!

    • BodyRocker_Bonnie

      Hi Tee!  what’s an ab wheel?

      • Anonymous

        hi bonnie!  missed you lately!
        my youngest son bought it for me for christmas, you’ve probably seen them in a walmart or something.  It is a small wheel that has a pipe going through the middle with grips on each side for your hands.  you grip it while on knees and slowly roll out in front of you. it works abs, shoulders, chest, arms because your weight is on the wheel.  if you are really strong then you do it from a pike position and roll out while only on toes!  goofy thing but it was a thoughtful gift.  he tried!

        • BodyRocker_Bonnie

          Thanks, Tee :) Its good to be back. It was a bad week and with all the new workouts I couldn’t keep up, didn’t even have time to watch them and then figure them out. It made me so grumpy…but, I’m back on track now and catching up a bit and I feel so much better. And I missed all you guys. Your abs wheel sounds like fun – nice way to mix things up a bit. I’m doing #4 this morning. Have a great Sunday.

      • Anonymous

        hi bonnie!  missed you lately!
        my youngest son bought it for me for christmas, you’ve probably seen them in a walmart or something.  It is a small wheel that has a pipe going through the middle with grips on each side for your hands.  you grip it while on knees and slowly roll out in front of you. it works abs, shoulders, chest, arms because your weight is on the wheel.  if you are really strong then you do it from a pike position and roll out while only on toes!  goofy thing but it was a thoughtful gift.  he tried!

    • Chris Lee

      way to go tee!

  • Vivi

    Just finished Lisa’s workout : 4.43 min.
    So simple to read but so hard to do with my shoulders in pain !!! OUCH. Good warm up before Sean’s workout NOW !!!

  • Brian

    I thought this would be relatively easy. How wrong I was! A pathetic 7 minutes 10 seconds.

  • Carrie

    I think Sean’s been eaten by the dip station ;0)

  • Nicole Tmy

    This might be a stupid question, but are we suppose to be doing both Lisa and Sean’s workouts? Or choose one of them and do one? I have so far just been following Lisa’s :|

    • Anonymous

      I think the option is there for both.  sean’s are more muscle building so you can strengthen and build your muscles fast (burn more calories that way) and more isolating.  while lisa’s are more cardio, core and then strength building and more allover body.  It is your option to do both or do one or the other, up to you!

    • Anonymous

      I think the option is there for both.  sean’s are more muscle building so you can strengthen and build your muscles fast (burn more calories that way) and more isolating.  while lisa’s are more cardio, core and then strength building and more allover body.  It is your option to do both or do one or the other, up to you!

      • Nicole Tmy

        Thanks for that :) I was starting to feel guilty that I was ignoring sean for a while but my arms are screwed from the week… sooooo no sean today judging from his biceps….. maybe tomorrow! as a weekend treat? hehe hope the 30 day program is treating you well ^-^

  • Candice

    My power word for today is CONSISTENCY, yesterday it was PRIDE,
    I am gonna do this workouts on saturday /today/ because I do them one day later, however this is stilll 6th workout of the week for me!
    I dont measure myself or check scale, just mirror, thats completely enough. I just eat clean and usually add some exercises or rounds to the workouts.

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

      Those are some really good power words. I shall remember those for me to use next week. Thanks for sharing! :_

  • Vivi

    Mu shoulders are so sore today, that I really like your workout Lisa for today !
    After I will do yours Sean ;)

    My Word today  : MOTIVATED !!!!

  • Anonymous

    I have pushed through the week with dedication and didn’t cheat! Wooot!!! Now my active rest weekend-activity will be painting my bedroom. :D

  • Vivi

    Your sandbag looks so heavy Sean !!!!

  • http://twitter.com/CherryFizzNL Gonny Bostdorp

    I did Lisa-Marie’s workout in 6:31 :) My hubby and I are going to do Sean’s workout in the evening, can’t wait! Thanks for the great workout(s) you guys!

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

    Great workout, guys!  I like the classic lifting moves mixed in to make more of a full body BodyRock-style move like Sean does!  I feel like once I do this another time my form will be much better–I had some trouble figuring out the right weight and keeping my balance, LOL.  Also, my walker was up on the highest level (my boyfriend is much taller than me), but for the dip station exercise it made it SOOO hard because my arms were stretched up higher above my head, so I think it was more of a lat exercise.  Either way, it was rough!

    I did Lisa-Marie’s in 7:25, and that includes me running inside and grabbing a new jump rope because mine broke!  I used my stepson’s jumprope, but he’s much taller than me so the rope was really much longer than what I’m used to.  I couldn’t move it as fast, but it was a nice challenge to have to hold it out at a different angle.

    Sean’s workout: 15:34. I used a 35lb sandbag, a 20lb dumbbell sometimes and always the 2 10lb dumbbells for the bicep curl jacks.  

    half burpee rows: 35lb sandbag for all rounds
    single leg one arm rows: 20lb dumbbell for round 1; 35lb sandbag for 10 on round 2, then doing the last 5 with a 20lb dumbbell; 35lb for round 3, but switching arms after every 5
    arms ups: dip station (walker)
    curl jacks: 2 10lb dumbbells

    And my arms are looking the best they’ve ever looked, by the way!  It’s amazing how just adding BodyRock into my life in the last 6 months and just eating well, but never making myself hungry has really made me SO much leaner and tighter.  I <3 BodyRock!  Please never stop doing this.  Freddy, you're the glue in all of this and I know you must be working so hard, and I am soooo grateful.  Lisa Marie and Sean are such wonderful hosts–their styles are so different but they really complement each other so well.  I don't think I can take the weekend off–I still need to finish Sean's other workout, so I might do that.  :D 

    Just keep being awesome, will ya? ;)

    • Lvette #1

      Kendra, I enjoy is your post. You always give it your all. You inspire me.

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

    Great workout, guys!  I like the classic lifting moves mixed in to make more of a full body BodyRock-style move like Sean does!  I feel like once I do this another time my form will be much better–I had some trouble figuring out the right weight and keeping my balance, LOL.  Also, my walker was up on the highest level (my boyfriend is much taller than me), but for the dip station exercise it made it SOOO hard because my arms were stretched up higher above my head, so I think it was more of a lat exercise.  Either way, it was rough!

    I did Lisa-Marie’s in 7:25, and that includes me running inside and grabbing a new jump rope because mine broke!  I used my stepson’s jumprope, but he’s much taller than me so the rope was really much longer than what I’m used to.  I couldn’t move it as fast, but it was a nice challenge to have to hold it out at a different angle.

    Sean’s workout: 15:34. I used a 35lb sandbag, a 20lb dumbbell sometimes and always the 2 10lb dumbbells for the bicep curl jacks.  

    half burpee rows: 35lb sandbag for all rounds
    single leg one arm rows: 20lb dumbbell for round 1; 35lb sandbag for 10 on round 2, then doing the last 5 with a 20lb dumbbell; 35lb for round 3, but switching arms after every 5
    arms ups: dip station (walker)
    curl jacks: 2 10lb dumbbells

    And my arms are looking the best they’ve ever looked, by the way!  It’s amazing how just adding BodyRock into my life in the last 6 months and just eating well, but never making myself hungry has really made me SO much leaner and tighter.  I <3 BodyRock!  Please never stop doing this.  Freddy, you're the glue in all of this and I know you must be working so hard, and I am soooo grateful.  Lisa Marie and Sean are such wonderful hosts–their styles are so different but they really complement each other so well.  I don't think I can take the weekend off–I still need to finish Sean's other workout, so I might do that.  :D 

    Just keep being awesome, will ya? ;)

  • Christine McG

    Please don’t forget Jess’s Facebook page:
    https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574

    She has been SO inspiring and adding wonderful sunshine-y posts! As a BodyRock vet from way back, I feel she’s captured the BR spirit that we all fell in love with. I’d love to see more of her! Kyla too!

  • Christine McG

    Please don’t forget Jess’s Facebook page:
    https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574

    She has been SO inspiring and adding wonderful sunshine-y posts! As a BodyRock vet from way back, I feel she’s captured the BR spirit that we all fell in love with. I’d love to see more of her! Kyla too!

  • Anonymous

    hmmm is anyone else having trouble watching Sean’s video?  On my computer the video freezes at 8:29.  It’s funny because it’s right when Sean is spinning around in the dip station, and he looks stuck with this goofy smile on his face!  lol

    I’ve wanted to ask this question since I got my dip station, which way is it supposed to be facing?  Narrow end forward, or wide end forward, or does it change depending on which exercise you’re doing?

    By the way Sean, I really like when you wear your sweats, you just look more comfortable, the lululemon pants just don’t really look like they have give, though you look very fashionable in them.  and I really like the cover shot on the video as guy with abs that show in jeans ….
    sorry, what was I talking about?  hee hee!

    I like the top shot of Lisa on the couch too!

    • Tammy77

      yes, my screen froze at the same time aswell….computers, they’re never perfect! as for the dip station, i have the narrow part in the front

      • KIMBERLAKE93

        It’s the video, people….not your computers….lol.

    • ZoeRocker

      Yes! It was so annoying! I wanted to see the rest of the tutorial and I could only hear him talking.

    • ZoeRocker

      Yes! It was so annoying! I wanted to see the rest of the tutorial and I could only hear him talking.

    • Lenka Slovakia

      For me is the same i even tag him on fb.. took picture with mine phoone… but didnt respond it jet:} its very funny though:} cute face and stuff

    • BodyRocker_Bonnie

      Hi Tee :)   the narrow part of the DS the front.  So face forward when doing any knee / leg raises and when doing reverse pushup type exercises face the opposite direction for a wider grip to work your back muscles. 

  • Anonymous

    hmmm is anyone else having trouble watching Sean’s video?  On my computer the video freezes at 8:29.  It’s funny because it’s right when Sean is spinning around in the dip station, and he looks stuck with this goofy smile on his face!  lol

    I’ve wanted to ask this question since I got my dip station, which way is it supposed to be facing?  Narrow end forward, or wide end forward, or does it change depending on which exercise you’re doing?

    By the way Sean, I really like when you wear your sweats, you just look more comfortable, the lululemon pants just don’t really look like they have give, though you look very fashionable in them.  and I really like the cover shot on the video as guy with abs that show in jeans ….
    sorry, what was I talking about?  hee hee!

    I like the top shot of Lisa on the couch too!

  • Jules

    I forgot to time myself for Lisa’s workout, but I did for Sean’s…22:45.  Wow!! That was a crazy hard bicep workout Sean, but I Loved, loved , loved it!! Thank you soooo much.

  • Jules

    OMG totally awesome workout, thanks sooo much again for this week <3…Fantastic workouts!!!!! xxxx

  • ♥ BodyRocker Rachel ♥

    Lisa, Sean & Freddy,

    The name of this workout–“I won’t give up”–absolutely hit home with me today. I went for my second weigh-in at the nutritionist’s office and found out, much to my disappointment, that I’d gained back a half a pound thanks to all of those holiday indulgences. Ideally, you want to hear that you’ve lost weight, so it’s the worst of blows to hear that you’ve gained. 

    Before, when I’d hit a wall, I’d immediately give up. I’d say, “It’s not working”, “It’s not worth it”, “it’s too hard”. This time, I’m converting this setback into fuel… to push myself that much harder. I’m going to burn through my workouts and be more conscious of my eating. I will not give up! I have an excellent support system in my nutritionist, my counselor, my friends, myself and, of course, my fellow BodyRockers. 

    Therefore, my power word for today is PERSISTENCE! 

    Thanks for the amazing workouts!

    ♥ Team Nicaragua

    • Gerri Lee Schafer

      Hi Rachel, keep in mind that as you are exercising your body composition will change…yes you will lose fat, but you will also gain muscle.  I suggest that you do some body measurements with a tape measure…this will be the true telling of how you are doing…trust me, I weigh 140 pounds, but I still wear a size 4-6…

      • Anonymous

        Wow, a 4-6!  cool!  How tall are you gerri lee? 
        At the moment my goal is 140lbs, but I can’t imagine it being a 4-6.  but sizes are different now than when I was last skinny. 
        I used to be 118 and a size 6-8, and I was 105lbs of lean body mass then!  stupid me, thought I was fat then!  I think it was the muscle and the weight that used to get in my head.  But not long before had been 98lb and size 5.

        • Lvette #1

          wow tee_w, 98lb. Don’t take offense to my question, but were you in good health at that weight. I’m just thinking its a big difference between 140lb and 98lb.

          • Anonymous

            oh I was a teenager at the time and I’m only 5 ft 1 inch tall, and now I’m kind of fat and 140 is my goal for now, I probably need to get at least to 120bs. those height weight scales say I should weigh 105lbs.

      • ♥ BodyRocker Rachel ♥

        Great idea, Gerri! :) The thought muscle concept had occurred to me, but I hadn’t thought to measure myself. Thanks for the advice :)

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

        Agreed. It’s also quite normal for someone who was previously sedentary or just an aerobic exerciser to gain weight while changing up a routine to include weights. It’s mostly water weight and will go away so that’s why having a gauge of circumference measurements and how your clothes fit and how you feel is WAY more important that the evil scale!!! I even need to remind myself of this as I have 20-25 lbs of baby weight to lose still. I also have to remind myself to be patient. He’s only 2 months old! So Rachel (and everyone else wanting change NOW!!!) be patient with yourself!!!

        I did only LMs routine today in 9:40.

    • Anonymous

      Don’t worry, I worked out extra hard on my week off and gained 5.5 lbs!  oops, already down 1 lb this week though, now that I’m eating (almost) normal again!  ha ha!

      but I agree with gerri lee, make sure you take your measurements too, because as you build muscle you can weigh more but take up less space!

      • ♥ BodyRocker Rachel ♥

        Will do! Thanks, everyone! ♥ 

    • Lila Alejandra ♥

      BIG HURRAY for you, because you are not giving up. I know that the hardest part is the diet. I have issues about it too. At times I can be very disciplined and at times a total pig =( Persistance is the word for you and many others. Good for you Rachel and keep it up!! 

  • Anonymous

    Again, just love the simplicity of both w.o :)
    They look brutal – love it!! And love this little animation at the end of the video!
    For Lisa Marie, it is the swoosh, for Sean, it is this little nose rubbing betwitched style ;)

    Thanks for the hardwork guys! You are awesome. I have been bodyrocking for 2 years now.
    Thanks to you I understood that working out could be fun and that yes you could be looking forward to your next workout. I am a BR addict!!
    Love bodyrocking & love you guys!!!

  • Nocar_at16

    Do you do any other excursuses besides bodyrock? I would love to accomplish your physic

    • Nocar_at16

      I meant exercises

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

    Wooow sean your biceps are huge!! When i was watching u do the arm ups i thought they were gonna explode lol!!! 

  • http://workitouturself.blogspot.com/ WorkItOutYourself

    How much can the sand bag hold ? it looks terribly heavy :) What do you guys use to fill it with ?

    • http://workitouturself.blogspot.com/ WorkItOutYourself

      hm…it says I got two replies, though I don’t see any…

      • Anonymous

        I wonder if they’re in a queue awaiting moderation?  as I got some replies and could view them, then got more and nothing happened and there is nothing there!

        • http://workitouturself.blogspot.com/ WorkItOutYourself

          probably…I still don’t see them. Unless they got deleted.

    • Chris Lee

      it depends on the size of the sand bag and what you fill it with.  mine is sort of medium sized and i’ve got it filled with 15kg of pea gravel.  i think some models can hold as much as 60 pounds, and some as little as 20.  i’ve also had the same issue when getting  replies.  not sure why.

      • http://workitouturself.blogspot.com/ WorkItOutYourself

        Thanks for the response, Chris ! I actually purchased a Sandbag, but haven’t yet used it. I won’t use such heavy weights as Sean ( not even close :D ), but I was curious of the maximum weight it can sustain.

      • http://workitouturself.blogspot.com/ WorkItOutYourself

        Thanks for the response, Chris ! I actually purchased a Sandbag, but haven’t yet used it. I won’t use such heavy weights as Sean ( not even close :D ), but I was curious of the maximum weight it can sustain.

  • Emily

    8 minutes 56 seconds.  i don’t have the dip station and my ceiling is too low for the jump rope! but i’m finally starting to feel strong and confident again!!!

    • Anonymous

      My time’s exactly the same! :)))