Jan 9 2012

Day 1 Week 2 of The 30 Day Challenge – Turn Me On Workout

Hi Bodyrockers,

People say that word of mouth is the most powerful recommendation you can receive. BodyRock.Tv has grown into a worldwide community of BodyRockers by digital word of mouth all over the net. Now something new is happening – something that is far more powerful than word of mouth. We call this new phenomenon word of body. Every time someone notices that a BodyRocker looks leaner, every time someone notices a BodyRocker is fitter, stronger, healthier or looks better in their jeans – this word of body projects itself and people can see irrefutable, living, walking proof that you are a BodyRocker and that you are making changes happen. When this happens you become the point of inspiration – you become the host and ambassador – and you make it possible for others to make the sorts of positive changes they desire in their own lives. It’s all the more powerful because essentially all you need to participate is an internet connection and the willingness to move your body. Forget bi-weekly membership fees, $1 a minute trainers, hour long slogs on the elyptical machines or adding another DVD to the pile in your closet. Meet us in the living room and lets Rock it out!

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 :)

Looking forward to kicking it out with you guys on week 2!!! Keep going!!!

Best,

Freddy

Lisa’s Burpee & Boxing Workout:

Set your interval timer for 12 Rounds of 50/10. You will complete the following exercises 3 x through.

Modify the following exercises as needed for your fitness level as shown by Lisa in the video. No matter what level you are starting at remember to work as hard as you can and keep going until you hear the beep !!

Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches using the Pink Sandbag

Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches using the Pink Sandbag

Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches using the Pink Sandbag

2 x Mid Abs + 2 x Bag Touch Abs using the Pink Sandbag

Seans Weighted Workout:

This is a timed workout! Modify the following exercises as needed for your fitness level as shown by Sean in the video.

50 Skips

15 Pushups off of the Swiss Ball alternating legs

50 Skips

15 Wide Pushups 15 Star Pushups

50 Skips

15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (left)

50 Skips

15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (right)

50 Skips

15 Dips using the Dip Station

50 Skips


comments


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  • http://dslr-images.blogspot.com lucykemp21

    Well, a couple of years late doing this but hey ho. Day 1, week 2. Had a heavy weekend unfortunately which involved a lot of beer. Anyway, onwards and upwards! Today was really, really hard on me! Easy to follow though which is great as I only stopped for rests, not to check the moves. Lisa’s was good- took me 16 minutes- I do 50/20 though and still need extra rest :/ (better than last week’s though, which took me 20 mins)
    Burpee + push up + 2 tuck jump + 10 punches= 4/5/5
    Burpee + push up + 2 tuck jump + 10 hook punches= 4/4/4
    Burpee + push up + 2 tuck jump + 10 mixed punch= 4/4/4
    2 straight abs + 2 high abs = 6/8/8
    Sean’s was a killer for my arms and shoulders. Wore me out completely. Only managed 2 rounds and that was a struggle. I nearly stopped at 1 round but pushed through. I had to do modifications though. (first push ups were just standard on knees, the wide and star push ups were done like box push ups on knees but kept correct hand placement and the dips were triceps dips on a chair) This took me 14:47 mins. I really am spent know and my arms and shoulders and legs are wobbling like jelly!! I feel effin awesome though so thank you!

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  • http://www.facebook.com/profile.php?id=1596886196 Jessi Page

    Just finished Lisa’s work out. I babysat this morning and now I have to get ready for work so I’m going to do Sean’s later tonight after work and the kids go to bed. :) I think I could have done better, but I had two little ones running/crawling underneath me and behind me while doing push up and burpees. My daughter thought it was fun to lay underneat me doing push-up and get kisses! My son joined me in the ab routine as well!

    Combo 1: 3-3-2.5
    Combo 2: 2.5-2.5-1
    Combo 3: 2-2.5-2
    Combo 4: 5-5-6

    All of my push ups were on my knees. I used a bookcase corner for a nice angled sit up. Not bad for distractions, I think!

  • ♫♪AnnaSirena♪♫

    I just finished Lisa’s workout and my scores:
    1) 4 4 3
    2) 3 3 3
    3) 3 3 3,5
    4) 22 25 25
    I also wanted to do Seon’s workout, but can’t.. I’m so tired really)

  • Sarah

    Here we go… 
    My word/phrase: I’m Awesome!

    Day 1 Week 2 – Turn Me On Workout
    (PBT=push up, burpee, tuck jump)<—brutal
    Lisa's:
    1) 4, 3, 2(+2PBT)
    2) 3, 3, 2(+1PBT)
    3) 3, 2(+1PBT)
    4) 4 1/2, 4, 3

    Sean's:
    Time 8:39
    (pushups on my knees, presses on a step board instead of ball with 10lb dumbell, dips supported with feet)I enjoyed this workout with all the skipping!

  • Sarah

    edited

  • Megan Campbell

    I’m wondering guys whats your thoughts on running? are we doing enough in these workouts to validate the fact that there is no running involved? stationary running and skipping and jumping is satisfactory I’m assuming??

  • Luvy Sheffield

    Lisa’s: 
    1). 4, 3, 3 total rounds
    2). 3,3,3 total rounds
    3). 3, 3, 3, total rounds
    4). 6,4,5.5 total rounds 

    Sean’s:
    33:10 … kicked my butt! woot woot! 

  • Alemu28

    wow.. that was a workout

  • Sarah

    I’ll be honest I hate working out, thats why I have never really stuck with anything I have tried.  But I love how fast this goes, I have to force myself to do it, but as soon as I get going it seems to be over before I know it.  This is exactly what I need.  Not one of those workout videos where you spend almost an hour to feel as good as I do when I am done with this!  I love it, and am so happy I found bodyrock. 
    Was able to do the full burpee today most of the time, up until the last two sets of them, I had to step up.  Jumped as high as I could on the tuck jumps, still modified girly push ups, but hopefully not for long!  Loved the boxing part :) and my abs are killing me already.  Had to take a break in between to deal with a cranky baby, but was able to get Seans done as well.  Im proud of myself for sticking it out so far, and will continue to force myself to do it everyday!  Just have to remind myself how great I feel when I am done!

  • Sarah

    I’ll be honest I hate working out, thats why I have never really stuck with anything I have tried.  But I love how fast this goes, I have to force myself to do it, but as soon as I get going it seems to be over before I know it.  This is exactly what I need.  Not one of those workout videos where you spend almost an hour to feel as good as I do when I am done with this!  I love it, and am so happy I found bodyrock. 
    Was able to do the full burpee today most of the time, up until the last two sets of them, I had to step up.  Jumped as high as I could on the tuck jumps, still modified girly push ups, but hopefully not for long!  Loved the boxing part :) and my abs are killing me already.  Had to take a break in between to deal with a cranky baby, but was able to get Seans done as well.  Im proud of myself for sticking it out so far, and will continue to force myself to do it everyday!  Just have to remind myself how great I feel when I am done!

  • Anonymous

    Great way to start my Monday. :D   I feel so good!

  • Anonymous

    So I’ve been slacking. =( But I finally did this. 2 week behind but wth. Here are my scores:
    1. 3, 2.5, 2.5
    2. 2.5, 2.5, 2
    3. 2.5, 2.5, 2.5
    4. 15, 14, 18

    This looks easy but don’t be fooled by those burpees and jump tucks ya’ll. They killed me. hehe. Thanks Bodyrock team! Looooooooooove the energy Lisa-marie! =D

  • Anonymous

    Did week 1 Day 5 today, my time was 10:22:79. I manage to complete all the knee lifts without doing any more modifications, other than touching my toes down in between reps.  My shoulders are pooped from holding my body up. 

    Also, did Week 2, Day 1 workout, here’s my scores:

    1.  3, 2.5, 2.5
    2.  2.5, 3, 2.5
    3.  2.5, 2.5, 2.5
    4.  4, 4.5, 5

    pressups were from my knees. 

  • outnumbered421

    Where can I find diet info – I have tried looking on Lisa’s FB page, but can’t seem to locate it…

  • Anonymous

    I like Lisa alot, as I liked the other new hosts. But I was just watching her video without sound and realized that she makes my heart go really fast even in silence because her hyperness still comes through and spikes my calm. Not as if I’m a gentle or genteel person but I can handle only so much bounciness in a person, including myself. Love you Lisa-Marie, just can’t handle you! :)

  • Anonymous

    hi christine!  please don’t quit because it’s hard! if you’re finding sean’s too much just follow lisa’s, extend your rest period by 5 or 10 seconds and reduce the work time the same.  It is OK to modify,  I’ve been doing this over a year and I’m finding these workouts so hard that I am modifying again!  lisa is a little hyper and very strong, and also really light too!  lol (If I weighed 30 or 40lbs less I could probably keep up to her better! lol) keep going, it will get better!  also you can go back to the archives and do zuzana’s workouts, if you reverse the order under “all workouts”  or “all videos”

  • Anonymous

    good imagination!

  • Laurelator16

    great work out! thanks for all you do guys! you keep me motivated!

  • Laurelator16

    great work out! thanks for all you do guys! you keep me motivated!

  • Anonymous

    Just did Lisa’s workout today :) forgot to write down my scores but I really pushed myself and I definitely did more push ups than I thought I every could! :P

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

    Did this today, so now I have caught up and done every single workout of the January challenge!
    Thrilled!

    Tuck Burpee + straight punches: 4 3.5 3.5
    Tuck Burpee + hooks: 3 3 3
    Tuck Burpee + alternating: 3.5 3 3 20
    Abs: 18 20 20

    Seans:
    10:43:29
    I only used dumbbells for the one arm presses though. Wow. Great start into the week!

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

    My arms hurt! gosh…nice workout! 
    lisa’s part: 
    1/ 5,4,4
    2/ 3.5,3,3
    3/ 3.5,3,3.5
    4/ 12+1, 11, 10+1
    Very intense workout:)
    Sean’s workout was really hard there was a lot of push ups …Bu I din’t give up even I saw my time during working out. My final time is 33:33 looks magical:D I wonder how could you do it so quickly:D

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

    My arms hurt! gosh…nice workout! 
    lisa’s part: 
    1/ 5,4,4
    2/ 3.5,3,3
    3/ 3.5,3,3.5
    4/ 12+1, 11, 10+1
    Very intense workout:)
    Sean’s workout was really hard there was a lot of push ups …Bu I din’t give up even I saw my time during working out. My final time is 33:33 looks magical:D I wonder how could you do it so quickly:D

  • lUcY..

    good workout!
    my score:
    -6.6.6
    -5.4.5 1/2
    -6.6.6
    -(2&2=1 set) 5.5.6
    Sean´s workout:
    12.44mnts. (I did the dips in my swiss ball)

  • PA Jess

    Thanks, midimidi!  I will keep all of that in mind.  It wouldn’t hurt for me to bring some yoga or pilates back into my regime.  I appreciate your input.  :)

  • http://twitter.com/BarbieDLicious Barbara Rudiak

    Just got into the Bodyrocker world and am starting my 30 day challenge workout this week!  Playing catch up with you all and LOVIN the results! Kisses, Barbie XO

  • Anonymous

    I’m two days behind: I’ve began the challenge on tuesday, so one day’s ok, but I’ve been sick for 4 days (since saturday night), with ups and downs. I managed to do the Poker Face Workout (slowly but I was still sweating hard) on sunday (since my 30-days-challenge-weeks end on saturday). Monday, I couldn’t do one thing… Even if I was feeling better tuesday, the unusual duration of my sickness made me take another day off. Yesterday, I wanted to do something, but wasn’t feeling strong enough for one or another challenge like this, so I did Zuzka’s Light Workout (and even if it’s basically stretching, it was hard enough). So I’m back only now, but I’ll do the entire challenge, I swear.

    Today’s word is “recover”.

    For Lisa’s, I couldn’t hang my sandbag, so I just used little pieces of tape. Worked well.
    1. 3.5/3/3
    2. 3.5/3 (+1 press up)/3
    3. 4/3(+1 press up)/3
    4. 5.5/5 (+1 mid ab)/5.5

    Was counting every set, every sequence, as 1 rep.

    For Sean’s time challenge, my arms were already tired, so I did 30 push ups on the Swiss ball, but no alternating leg. I did the Wide/Diamon Push Ups on my knees (but still did the half burpee inbetween), I used a lunchbag full of cans (approx. 4 lbs), cause I couldn’t press my usual sandbag (20 lbs). Oh, and I did the dips with one foot on the ground and replaced skipping by high knees, since I can’t skip inside my appartment (and it’s snowing hard outside).

    So back on tracks, and I’ll be very careful with my diet, both because I wan’t my fitness to improve and my general health to come back.

  • Anonymous

    Thank you for the encouragement, dear midimidi. Actually you truly motivate me to add these routines as well. However as we are doing quite a lot push ups during the workouts, I will try to focus on pull ups (together with reverse push ups and chin ups if I find a place where to do them) because that´s the area where I want to improve the most. But the motivation is what counts and you and the other pushup-maniacs gave it to me and I do apreciate it very much! Thank you ;)

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

    Word of the day is “motivation”
    Scores: 
    *Burpees + Tuck jump + 10 straight punches – 4, 5, 2
    *Burpees + Tuck jump + 10 hook punches – 3¾ , 3, 3
    *Burpees + Tuck jump + 10 punches (2 x straight then 2 x hook, repeat to 10) – 4, 4½ , 4
    Mid-abs x2, high-abs (reaching for point on wall) – 5, 4, 4
    Total time: 12 mins (10 seconds rest, 50 seconds work, repeat sets 3 times)
    *No push-ups on these! Arms were dead from trapeze night before)
    Weighted Workout:
    50 High Knees
    20 x 1 leg Push-ups (alternating legs)
    50 High Knees
    20 x Wide Push-ups (x10) & Diamond Push-ups (x10)
    50 High Knees
    15 One arm Press using 2.5 kg dumbbell off the Swiss Ball (left)
    50 High Knees
    15 One arm Press using 2.5 kg dumbbell off the Swiss Ball (right)
    50 High Knees
    20 Dips using the Dip Station (one leg on floor to support)
    50 High Knees
    Total time: 6 minutes 47 seconds

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

    2 burpees with jump tuck & 10 punches – 4 & 1 burpee, 4 & 2 burpees, 42 burpees with j.t. & 10 hooks – 4, 4 & 1 burpee, 42 burpees & 2 punches + 2 hooks – 4 & 2 burpees, 5, 52 mid abs & 2 up abs – 7, 8, 10Sean’s wo – 11:14. I used 5kg for one arm rows and 2 chairs for not-assisted dips.

  • Anonymous

    hi Kri_S
    since you wanted some advice on what you can do while your knee is hurt, I replied this to another bodyrocker who also has a hurt knee –
    go through the different exercises and find ones you can do without using your knee. for example a lot of ab exercises don’t use your knees. you could sit in a chair and do press ups with your sandbg or toss a weighted ball in the air. lay on your couch (or bench)and hang one arm off and do a row. you could do reverse pushups as well. put some of these together in a workout! and watch what you eat! and make sure you are careful once you are better, moving too fast and not being totally sure of the exercises is a good way to get hurt! Form should always come before speed, and if your form is not perfect then you shouldn’t add weight yet!
    Look through some video’s and find exercises that look like you could do them. Put them together in the same format, 12 min 10 sec 50 sec, or just do so many reps, like 15 as sean is doing now!
    hope you feel better soon!

  • Kendra Lee Oberhauser

    Great job!  I got a similar score for 35:05 and I’m suspecting that maybe his instructions are misleading and we’re only supposed to do 15 total push ups for the diamond/wide push up round instead of 30.  That would make me feel better, anyway!  I think doing 3 rounds of just those pushups would take me more than 14 minutes!  Whew!  I did the 100 skips between too, but that wasn’t clear, either.  

    Well, either way we did well over 100 push ups total in the whole thing, and without mods!

  • Kendra Lee Oberhauser

    Great job!  I got a similar score for 35:05 and I’m suspecting that maybe his instructions are misleading and we’re only supposed to do 15 total push ups for the diamond/wide push up round instead of 30.  That would make me feel better, anyway!  I think doing 3 rounds of just those pushups would take me more than 14 minutes!  Whew!  I did the 100 skips between too, but that wasn’t clear, either.  

    Well, either way we did well over 100 push ups total in the whole thing, and without mods!

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

    Workout 6: 11.01.12

    1) 4-3-32) 3-3-3,53) 3-3-34) 3-4-4

    375Rep Workout: 
    12:34min 
    (Dips supported)

  • Joshy

    Burpees are hard for me to do because I can’t get my feet directly under me-apparently I’ve discovered that I am very inflexible in my calf area. However, I have a modification that should help others like me:)
    I have a pull up bar that I place on the  floor and grasp the handles. It raises my hands a few inches off the floor so that they are a little easier for me to get my feet under me. I thought that I would cheat myself on the exercise by doing that but I realized that I can do more and my abs get a much better workout. When I do the burpee I take the handle up off the floor with me.
    Try it

  • Kendra Lee Oberhauser

    That’s the beauty of BodyRock!  You can always squeeze in a workout, and usually it gives you energy for more! :)

  • Kendra Lee Oberhauser

    I have a question…for the wide/diamond push ups, we do 30 TOTAL in each round, for a total of 90 push ups, right?  15 wide and 15 diamond, alternating, in each round (wide, burpee, diamond, burpee, etc. to 30 total)?

    That’s what I interpreted it as in reading the instructions, but I honestly can’t comprehend how people got such short times–it took me probably as long to do the push up portion as the whole rest of the workout.  I did do them all without mods, however.

  • Charlie D.

    This was so sneaky!  I was a good way into it before I realized you were just making us do burpees the whole time.  My legs feel great today!

  • Charlie D.

    This was so sneaky!  I was a good way into it before I realized you were just making us do burpees the whole time.  My legs feel great today!

  • Anonymous

    Lisa’s
    5- 5&1burpeetuck-6
    4&1/2- 4&1/2- 4 & 1/2
    4 –  4 & 1burpeetuck – 4 & 1/2
    12 – 12 – 16 

    Sean’s
    15:30 min
    15 lbs bag
    no rope
    BURNNNNN
    thanks guys

  • Bodyrocker_Audra

    Man Lisa’s workout sucked the energy right out of me lol!  I only had the time and energy for one round of Sean’s haha!

    Lisa’s
    1)  6/5/4
    2)  5/4/4
    3)  4/3/3
    4)  21/20/18

    Sean’s: 1 round :(  6:06

    + BURPEES for ERIN!  Lets’s not forget about her!

    Oh, and blasted my latest motivational music by Skrillex =D

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

      Thanks for the reminder! Just did a burpee for Erin :D

  • Kathy_Bodyrock

    omg – my arms are burning – gooood :) ))

    great workout, guys :) thanks for that! I love boxing!!! yeeeeah!!!! 10000 thumbs up for boxing :) )

    my scores:
    1. Press up+Burpee+JumpTuck x2 + Straight Punches x10: 4 3 4
    2. Press up+Burpee+JumpTuck x2 + Hook Punches x10:  3 4 3and a half
    3. Press up+Burpee+Jump Tuck x2 + Hook Punches x2/Straight Punches x2(x10): 3 3 4
    4. Mid Abs x2 + Bag touch Abs x2: 9 7 6 (4xAbs = 1 rep)

    Sean´s Workout took me 33:19min (3 rounds). For the SB I used 6kg. And I am proud to say that I am getting better and better with the Dips :) ) *hehe*

    + Burpee for Erin <3

  • AmBoaksy

    I did both of these workouts back to back (w some modifications. lol) and my arms are so tired, I can barely type atm.  lol.  Thanks Lisa-Marie, Sean and Freddy for another killer.  Here are my scores:

    First press-up combo: 3.5/2.5/3
    Second Press-up combo: 2/2.5/2.5
    Third Press-Up Combo: 2.5/3/3
    Abs: 8/5.5/6

    One things confuses me tho.  Is there a formal difference between the press-up and push-up, or do you just choose whichever arm position is comfortable to you?

    For Sean’s workout, I made the following modifications given how tired my arms were from Lisa-Marie’s workout:
    ~ I did high knees on the spot rather than skipping because my ceiling is too low to skip
    ~I kept my feet on the ball to do the push ups 
    ~ I did most of the wide and star push-ups from my knees
    ~I used one foot as an assist for the dips.  

    So with all of those modifications in mind, I did the workout in 12:28.

    Now to shower.  
     
    Ciao!

  • Gerri Lee Schafer

    Morning all, I’m not 100 % sure of my reps here….found it a hard to count the reps within each set, plus how many sets total…oh well

    1/ 4 full/ 2 burpee JT plus 2 jabs  -  3 full / 2 burpee JT for the last 2 rounds
    2/ 4 full/ 2 burpee JT plus 2 hooks  -  3 full / 2 burpee JT for last 2 rounds
    3/ same as the two above    ????  maybe
    4/ just counted each crunch so 22-21-20

    for Sean’s I only had time for 2 rounds.  did the first PU as declining reptiles off chair.  instead of the one arm press I did one round of bosu ball flies w/ 13 lb and one round of bosu ball presses w/ 18 lb.  (I did it this way to protect my back)  the dips I did one round on dip station, one round on chair…total time 17:06

    • Gerri Lee Schafer

      oh, push ups,

      one set of 30 regular
      one set of 30 super wide

      will do 2 sets of 20 at work where I have a ledge so I can elevate hand/foot on left and right.

  • MariaBjørgJepsen

    Lisa’s: (sets)
    1) 6,5-6-6,5
    2) 5-5-5
    3) 7-6-6
    4) 44-44-46 (reps)

    Sean’s: with a 6 kilo dumbell = 16:41.

    DRENCHED in sweat – thank you :)

    Love, Maria

  • Ese Buci

    I had to play catch up today……OMG!! the frist two workouts this week was pure brutality!!!!! Good stuff!!!! I really like having the combo cardio and then Shawn’s weighted section!!

  • Lenka Slovakia

    Thanks for nice words its just, last year i was 7kg less i dont think thats musels:} i fell down of wagon in august and now i am going back on track.and its very hard and very slow. I know i cant be obsest with weight its just i am:) trying to not be obsest much its just happening. But today i am again 1 kg less:} so i feel calm and good.Thanks again for support!!!!!! Will try to not be so focused on it.:} Have a nice day.

  • Lenka Slovakia

    Thanks for nice words its just, last year i was 7kg less i dont think thats musels:} i fell down of wagon in august and now i am going back on track.and its very hard and very slow. I know i cant be obsest with weight its just i am:) trying to not be obsest much its just happening. But today i am again 1 kg less:} so i feel calm and good.Thanks again for support!!!!!! Will try to not be so focused on it.:} Have a nice day.

  • J. T.

    Idid both workouts yesterday Liza workout in 12 min i did 8 rounds,i just do not get it how need to do abs with every set i did 10 reps abs …Sean workout it tooks me about 10 min ;)

  • Anonymous

    OMG sean – you’re trying to kill us! lol

    did yours tonight on my lunch break, so had to use what was available where I was. 
    used a old leather medicine ball for swiss ball. 
    chair for dips. 
    and a t-ball stand for my “sandbag”  lol
    used medicine ball for first round of leg out pushups, on knees by second round! the wide/diamond pushup jumps were torture I started to modify them 1/2 way through to putting my knees down but still jumping, second round I just did on knees  without any jumping!  I jumped like I was skipping for the skipping part! 

    only managed two rounds and took 17 min 35 sec
    plus a burpee for erin!

  • Anonymous

    Congrats for getting your DS( its a good investment) You be amazed how fast you could do it, if you keep  exercising the dip/

  • Anonymous

    Didn’t have time to post this yesterday, did Lisa’s in the morning and after that it was busy busy all day until midnight… Phew, but here are my score:

    1. 4/3/3
    2. 3/3/2,5
    3. 4/3/2,5
    4 4/4/3,5

    I really enjoyed it, LOOOVE burpees though they are a killer :) . Thank you for bringing us these great fun workouts, this was perfect yesterday since I had so little time – but I’m still hanging in here guys! Keep on rockin’

  • Chris Lee

    Like my teachers said in high school – needs to pay closer attention to instructions. Only did it once. Next time, gadget, next time…

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

    Whew!  I did both!  A long workout.  

    Lisa-Marie’s

    burpee x2 & straight punch: 4+2 burpees–4+1 burpee–4+1 burpee
    burpee x2 & hook punch: 3+2 burpees+4 punches–3+2 burpees+5 punches–3+2 burpees  
    burpee x2 & punch mix:  4–4–3+2 burpees
    abs 2 mid 2 high (each up is one rep): 34–30–26

    Sean’s: 35:05.  Swiss ball, 18lb sandbag, walker for a dip station.  

    I was surprised by my time in comparison to Sean’s and everyone else’s, BUUUUTTT…I did not modify on the push ups at ALL, which I see to be a huge accomplishment!  I honestly wonder if that was written down right–15 EACH of the diamond and the wide push ups?  It took forever, and I thought I might have to modify, but I pushed through and that made me really happy.  Also, I had to run outside for all the jumping rope.  

    Also, since the round begins and ends with 50 skips, does that mean that in between rounds you do 100?  Well, I did, just in case!  Tomorrow I’ll do the one posted for today.  Goodnight!

  • Anonymous

    Wow apparantly I have joined the ranks of people having their comments removed!  who knew!  Maybe they should make an official announcement of what they don’t want us to talk about on this site? No?  It would help! 

    I think that is really sad, as this was not a negative comment at all, nor did it reflect badly on the current hosts, as I like all the current hosts.  It was just a comment on something that had made me happy to see!

    • Patricia Grade

      Hi Tee, my comment was removed as well. Can’t really understand why, as I said nothing that would harm any of the current hosts…
      It seems we should be getting a manual to what we can do and say here…
      Confusing, especially ’cause I really love Lisa-Marie and her energetic aproach to bodyrocking.
      But, we should all remember one thing – If anybody got us to this site, that person was Zuzka and her disapearing has made us curious, sad and missing her is just normal, don’t you think?
      Anyway, I love all the work being done on the site and on FB.
      I’ll keep Bodyrocking till I drop!

  • Gerri Lee Schafer

    the most important thing is that you are doing it….reps and times are an individual thing…you aren’t competing with anybody but yourself, you are developing your own reps and times for each work out…these will change over time…but you have to stick with it to see these changes…if you find the work outs too hard, modify the exercises, but be true to yourself here too..push, but don’t hurt yourself…it’s normal to feel tightness in your muscles the next day…make sure to stretch before and after each work out…I came here from a weight training back ground with a bit of interval cardio training…so yes, I almost died for the first month or so…I had no wind….couldn’t jump rope for all the money in the world…now I love it….upper body strength will only come with time…push ups from the knees at first, but try to do them at random times through out the day and you will be surprised at how fast you get better……

    bottom line, keep doing it, take at least one or two days off per week, stretch lots, eat right

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

    http://www.bodyrock.tv/?s=kate+rita  If that link doesn’t work, search “kate rita” on the site. 

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

    Hi Jenn,

    I don’t remember feeling like I would die, but I do remember being sad at how unfit I felt despite all the time I spent at the gym with weights & cardio.  If I felt like that even though I HAD been working out, I can only imagine how hard it is to go from nothing into Bodyrock.  Just keep at it.  As you get more, switch to easier variations.  Step instead of hopping.  Do push-ups from your knees.  If you can’t get all the way down, bend your elbows a little.  (Zuzana used to point out that she couldn’t do push-ups when they started). Use just your bodyweight for the weighted moves.  If you keep at it, you will get stronger.   

    Changes for me:

    When I started this, I couldn’t squat very low without feeling like my knees would shoot over my toes.  Now, I squat low & my knees feel fine.  
    I always touch my knee to the floor softly for lunges.  I couldn’t do that consistently last year.
    I can do better pushups, but still prefer to do them off my knees for the sake of good form.  I’m working on them.
    I could only do ~90 high knees in 50sec, not I do 120+
    I couldn’t ninja jump.  Now I love to.
    I could’t do a tricep dip on the dip station.  NOw I can, but with limited range unless I assist with my foot.  It’s progress!

    Make sure you log your reps for each workout.  That’s how you will see improvement.  I always note whatever modifications I did, as well as what weight I used so I can compare fairly if I repeat that workout later.  

    I hope that helps!

  • Chris Lee

    Crap. That’s what happens when you rush and don’t watch the whole video, I guess. I only did it once! I’ll work extra hard next time to make up for it!

    • Gerri Lee Schafer

      hahaha..join us on the day or two behind brigade…we get to see the post to miss all of the pitfalls

  • Kamillzyna

    I freaking love that WHOOSH! (:

  • BodyRocker_Bonnie

    yboog, congrats on your 100 pushups!

  • BodyRocker_Bonnie

    that was funny :)

  • BodyRocker_Bonnie

    Finally got this done after work today.  I was really surprised to find that my burpee tucks came along easier this time!  Even though there were a ton of them I think because they were just two at a time they were more bearable.

    Lisa’s Burpee & Boxing Workout
    2x Burpee Tucks (BT) & 10 straight punches  (sets)=  4+2punches, 3 +1BT, 3+1BT
    2xBTs & 10 hook punches = 2, 3, 3
    2xBTs & 10 punch mix = 2.5, 2, 3
    2 mid ab & 2 high ab crunches = 8.5, 8, 7

    Sean’s Set You Free Workout  27:34
    I had to do the pu’s with alternating leg lifts on the floor.  But I did get three shallow unassisted dips in before I started using my toe tap. Loved the wide pu / diamond pu combo, I had not done diamond pu’s before and that was killer.

    Followed with a 3 min abs extra of 10×50 from the Christmas sessions (Ugi Single ToeTouch & v-through (8), Dip station ab splits (18) and Happy Crabs (14).

    I almost bailed on my 100 push ups for today after this workout, but I gave it a go :)
    20 Santanas
    20 Sumos
    20 Santanas
    20 Sumos
    20 Wide

    Thanks Lisa, Sean & Freddy!!

    • MariaBjørgJepsen

      GOOD JOB on our extra push-ups, dear Bonnie :) I will use you as my motivator to get my 100 done for today – no excuses! Just finished these two babies and I am soaked in sweat :)
      Love, Maria

      • BodyRocker_Bonnie

        Thanks Maria :) I took the time to stretch before bed and I was so happy to wake up and discover I was not sore from that brutal workout!

        • MariaBjørgJepsen

          I think its very wise, remembering to do some extra stretching before bedtime :)

        • MariaBjørgJepsen

          I think its very wise, remembering to do some extra stretching before bedtime :)

  • BodyRocker_Bonnie

    Finally got this done after work today.  I was really surprised to find that my burpee tucks came along easier this time!  Even though there were a ton of them I think because they were just two at a time they were more bearable.

    Lisa’s Burpee & Boxing Workout
    2x Burpee Tucks (BT) & 10 straight punches  (sets)=  4+2punches, 3 +1BT, 3+1BT
    2xBTs & 10 hook punches = 2, 3, 3
    2xBTs & 10 punch mix = 2.5, 2, 3
    2 mid ab & 2 high ab crunches = 8.5, 8, 7

    Sean’s Set You Free Workout  27:34
    I had to do the pu’s with alternating leg lifts on the floor.  But I did get three shallow unassisted dips in before I started using my toe tap. Loved the wide pu / diamond pu combo, I had not done diamond pu’s before and that was killer.

    Followed with a 3 min abs extra of 10×50 from the Christmas sessions (Ugi Single ToeTouch & v-through (8), Dip station ab splits (18) and Happy Crabs (14).

    I almost bailed on my 100 push ups for today after this workout, but I gave it a go :)
    20 Santanas
    20 Sumos
    20 Santanas
    20 Sumos
    20 Wide

    Thanks Lisa, Sean & Freddy!!

  • Anonymous

    Hi guys, I really enjoyed this exercise, I sweat like never before,honestly I want to give special thanks to Lisa because shemotivates me a lot, I will not lie but at first it took me a while tounderstand their way of exercising, but then I felt every daymotivated by her, so Lisa, thank you very much for that greatimpulse that causes all Bodyrockers!
    By the way the hooks were super tired! But I love them! 
    Here are my scores:
    5-5-6
    5-4 1/2-5
    5-5-5
    8-12-13

  • Sarah G

    I did not feel like working out today.. Had a long day, but I said “Yes, do it! You have to!”, and with that, I hauled my uneager butt downstairs to start warming up.

    Lisa’s workout:
    1. 4.5, 4, 4
    2. 3, 3, 3
    3. 4, 3, 3
    4. 5, 5, 4 + 1 mid ab.

    As for Sean’s workout, I only managed 2 rounds because my arms felt like falling off. lol I used a 10 lb dumbell for the presses, and had to do all the push ups other than the first 15 from my knees. Phew… I think I’m gonna go crawl into bed and die now!

    These are certainly killer combos! I am so excited for the final results! :D Thanks!

  • fittobechels

    Just did this one. I LOVED IT!!! The boxing was definitely a heart rate boost–it was POUNDING! Thanks for this one!

    1. 4, 3.5, 3.5
    2. 2.5, 3, 3.5
    3. 3, 3.5, 3
    4. 21, 20, 25

    My power word for today: PERSEVERE. 

  • Courtney

    I’m glad to see that people who did the full three rounds of Sean’s workout had some longer times. I knew after round one that I wasn’t going to be finishing quickly…

    Lisa’s workout scores:
    3/3/3
    3/3/2
    2/2/3
    5/5/5

    Sean’s workout total time- 29:41
    I used a 12lb dumbbell for the presses and had to do the dips assisted with one leg. This was brutal. I cursed Sean’s name may times.

  • Brandi Kern

    This article is quite eye-opening. I may have to re-evaluate…Thank you so much for taking the time to help!!!

  • Leisha

    today was day 7 of working out for me and it was the first day it felt a little easier, I felt like I was doing the moves correct instead of stumbling my way through them.  It keeps me motivated to keep going.

    I agree with an earlier post about being motivated by other body rockers stories, are those going to be updated soon?  they are my motivation to get off the couch on my lazier days, I love seeing others stories. 

    I love you guys thanks for all you do!

  • Lisa

    Did this one today, just Lisa’s since I have to be somewhere soon…found it mentally hard today. Maybe it was the repetition of the pushup/burpee/tuck combo? I do like the punches, good idea!
    My scores:
    4, 4, 3.5
    3.5, 3.5, 3.5
    3, 3, 3
    5.5, 5.5, 5.5

    Like I said, it was mentally hard today so I think I could have done better, but I did it!!

  • Anonymous

    Jess was picked by both Z and myself to be the first guest host. It is a 4 hour drive one way for her to come to Kingston where we shoot our videos. We have started a daily 30 day Challenge and it’s just not feasible to shoot with someone who is so far away when the schedule demands daily updates. We are also trying to be as responsive to the community as possible – changing up the workouts based on the community feedback that we receive each day. Jess is still part of the BodyRock family and she maintains a Facebook fan page to reach BodyRockers.

    • KIMBERLAKE93

      LISA MARIE is magnificent and I’m happy to know she is relocating to Kingston to be our new BODYROCK host! Freddy, you are doing an AMAZING job with the filming, written instructions and inspirational words at the beginning of the workouts. And did I forget to mention……SEXY HOT photos!!! LM’s body is stunning and you sure know how to do your job-You’re an absolute genius. Do yourself a favor and remember: any negativity is a sure guaranteed sign that you’ve “made it”….. embrace it all with honor, integrity, your chin up and a smile on your face! Congrats! xo :)

      • Anonymous

        where does it say Lisa Marie is relocating to Kingston?

        • KIMBERLAKE93

          Atleast for the present time she is, as she’s not originally from Ktown. As Freddy explained, they’ve changed things up to meet schedule demands and daily updates for all the BR’ers! :)

          • Anonymous

            oh I thought you meant she was relocating permanently, as of course she is still here since before christmas.

            • KIMBERLAKE93

              Who knows…..she could be!????  lol

  • Anonymous

    She is still my partner and half owner of BodyRock – she is just taking time to pursue other things :)

  • Skippie22

    Did Lisa’s earlier today (and posted scores ;-) )
    Did Sean’s just now with 20 lb. Sandbag. I *really* really struggled through this one. Yikes.
    17:12…but I wish I had someone to work the timer and pause it while I’m between exercises, getting tangled in the sandbag, the skipping rope, tripping over the Swiss ball!!
    Not an excuse for my score…just…anyone else this clumsy? ;o)

    Thanks for the workouts Freddy, Sean and Lisa — this 30-Day Challenge is quite the journey!

    • Anonymous

      ha ha! skippie it’s all part of your score! my swiss ball always rolls away!

  • Bodyrocker_Raleah

    I lost count on Lisa’s workout and for Sean’s, I finished in 28:17 :D
    Ouch..very sweaty

  • Ah46567

    I started doing this bodyrock when my friend showed it to me. Because I’m in college I can’t really afford the healthy food I want/need to eat to. And our cafe food isn’t that great nor healthy for you. I’d eat from the salad bar but more than half the time I go up there, the salad is gross. I was wondering if anyone had any ideas? (we don’t even have a stove in our suites)  Please please please help!

    Thank you :D

    • Nate

      Two Questions:
      1) What Kind of Budget are you working with?
      2) What City and State do you live in?

  • Anonymous

    I did not get new exercises on the right time, but did some old ones instead, just to keep going. I’m still with you. No change on how much i weight, but i’m already feeling better. Thank you, guys:)

  • Samantha

    Hey, new to bodyrock but i looove it!!! I’ve been doing the 30 day challenge and its been kicking my ass, literally;)
    I did Sean’s workout once at 9:50. Was it supposed to be done more than once through? I think that time is really fast…

    • Tammy77

      Welcome Samantha! and to answer your question yes you do Sean’s routine 3 x’s

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

    Looks like fun, but I did Caught Stripping Fat Workout today http://bit.ly/rnibg8
    I beat my old score…not by much but it was fun trying.

  • Tammy77

    Holy smokes I feel nauseous right now after completing both workouts back to back. My word for today was COMPETE….to compete with Lisa-Marie, to compete with Sean’s time and to complete with every BodyRocker out there.

    I missed yesterday because I was having back issues, but feel better today so I thought I’d bust both of these routines out to be caught up. I did Lisa-Marie’s first and counted every combo as 1 set. here are my scores:

    1) 4+1 (burpee), 4, 3+1
    2) 3,3,3
    3) 3+1, 3, 3
    4) 6,6,7

    Next, I did Sean’s killer routine…….my time: 17:17
    I used a 20lb free weight instead of my SB (too big and bulky to lift). As for the press ups, I finished the 1st round doing regular press ups, but had to modify for rounds 2 &3, my arms felt soooOOOOO weak!

    5 burpees for Erin and her family, can’t WAIT to her more about your progress girlfriend…..

    So, there you have it, just under a half hour workout and I feel complete…thanks you guys.
    Tammy

  • Gerri Lee Schafer

    Well, I think I’m going back to push ups in the morning…now I’m all sweaty and need to shower before dinner….hahahaha…too lazy sometimes…but any way, here are my push ups for today, sets of 20

    100 HKs
    with 25 lb weight plate in backback
    100 HKS
    reptile
    100 HKS
    full burpee w/PU
    100 HKS
    dive bomber
    100 HKS
    super wide

    plus
    100 mason twists
    40 froggie crunches
    30 dip station knee raises

  • Natalie Anna

    So…. does anyone do anything else besides these workouts?? I want to do these workouts, then do an extra 10 or 20 minutes of cardio after, but I’m always too tired! If I do JUST these workouts, is it an effective way to lose weight and tone up?! Or should I push myself to do that extra 20 minutes? ): 

    • Anonymous

      lots of people do multiple workouts… i do these workouts and do one of several things.  I dance for 30-60 minutes (almost always) and then try to get a good cardio in the form of heavy bag work, swimming or running, or jump roping.  bodyrock comes first then the rest- I always always try to squeeze dance in there but today I didn’t get to the gym in time so just body rock… and i left my fricking swim suit so I gave up. lol

      do what you can do- what you are comfortable with- I’m trying for a fitness test so I’m doing a lot extra because i feel that i need it.   but that’s just what I need right now.

      rock on killa!

    • Anonymous

      lots of people do multiple workouts… i do these workouts and do one of several things.  I dance for 30-60 minutes (almost always) and then try to get a good cardio in the form of heavy bag work, swimming or running, or jump roping.  bodyrock comes first then the rest- I always always try to squeeze dance in there but today I didn’t get to the gym in time so just body rock… and i left my fricking swim suit so I gave up. lol

      do what you can do- what you are comfortable with- I’m trying for a fitness test so I’m doing a lot extra because i feel that i need it.   but that’s just what I need right now.

      rock on killa!

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

      Try not to be so hard on yourself. It’s the high intensity mixed with the short rest which is the beauty behind these workouts and which make them so effective. Doing some cardio afterwards has been shown to be effective but those studies were based on doing ONLY a 4 Minute Tabata, not these longer HIIT workouts; so it’s no surprise that you are completely wiped out. Chances are, that by doing these 12 minute HIIT style workouts you are covering your bases. The results will come. We can’t rush it. Besides, this is a lifestyle – we have to train everyday regardless – and obviously if we’re going to put in the time, it should be the right work and not cause injury in the process.  Here’s some research http://youasamachine.com/hiit/use-your-body/

      Remember to listen to your body. 

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

      If the workout is short, I usually do a bonus to catch whatever area I  feel needs more work, & a few days a week I add 10/20 sec jump roping in 4 min increments for 4-25 minutes.  I’ve worked up to 25 min; it was a big challenge when I started.  Sometimes I will do 1-2 extra rounds of whatever workout was posted, but not often, since I’m usually wiped out on those moves.  If my knees or legs feel wobbly, I will walk or run instead of jump rope.  I agree with You As a Machine; listen to your body.  If you are exhausted, you’ll only hurt yourself pushing past that.  Even though the workouts are short, they are effective.  Make sure to warm up & cool down!

  • Cindy

    I did it at home today. I am ln love with these workouts!
    Lisa burpee and boxing workout
    1 5-5-4
    2 5-4-4
    3 4-4-4-
    4- abs 6-6-6
    It took 17 minutes
    I followed with Bangarang bicep workout
    It took me 14 minutes with 15 pounds sandbag. I am in love with Lisa and Sean’s workout, they are so challenging and effective.
    Many blessings for Freddy, Sean and Lisa!

  • Chris Lee

    definitely challenging.  i was drenched by the end of it.

    my scores:

    lisa-maries (counted sets):
    1. 5, 5, 4+2 burpees
    2. 4+1, 4+1, 4+1
    3. 6, 5+1, 5
    4. 9.5, 10, 10

    sean’s:
    7:21 i used my old 13kg sandbag for the 1 arm presses

    pushups
    1 arm tricep 25 each arm
    hands-feet clapping 25
    charles atlas on dip station 25

    i gotta say, i’m loving these workouts!  keep ‘em coming!

    chris

  • Natalie Anna

    I feel that way too!!! especially since I just got back to college after winter break =/ there’s so much more food available at the cafeteria!!! its hard to not eat sweets or go back up for seconds!!

  • Natalie Anna

    I feel that way too!!! especially since I just got back to college after winter break =/ there’s so much more food available at the cafeteria!!! its hard to not eat sweets or go back up for seconds!!

  • Anonymous

    Sean, didn’t you get to Lululemon to get your security badge on your pants removed?? You’re hilarious!!!

  • Kelly_bartlett79

    Wow what a workout! I will be feeling this!! Did Sean’s workout (modified for back injury) in an amazing to me 11.11 mins!!!!!!! I keep pushing just so the end would hurry up:) hope everyone is doing awesome! My word of the day is triumph!!

  • Anonymous

    Had time only for Lisa’s workout this morning, but much better than not doing anything at all:

    1- 3.5, 3,3
    2- 3, 3, 2.5
    3: 4, 3, 3.5
    4: 12, 14, 20

    A brutal 12 minutes, indeed!

  • Kristen

    Okay here are my scores! Dude! The burpees were HARD but my sister said my tuck jumps were great and I’m really glad I could jump as high as I did :D

    Round one of the four exercises: 3,3,3 1/2, and 6
    Round two of the four exercises: 3 1/2, 3, 2 1/2 and 5 1/2
    Round three of the four exercises: 3 1/4, 3,3 and 5 1/2

    Not too bad but I wish I coul’ve gotten ONE four on the burpees but those were HARD!!!!

    For Sean’d workout I got 11:42 but I only had a 15lb kettle bell and I didn’t use the Swiss ball to do the one-legged elevated push-ups so… Ah well
    I was still IMMENSELY sweaty so thank you!!!

  • Bodyrocker_Kaz

    hi nate,
    six pack abs are made in the kitchen …. 80% is nutrition and 20% is exercise.
    you can have a normal weight with doing the nutrition part right, but if you want the muscle definition you need to work these musles.
    and yes i know from experience you get hungry after working out, a game of soccer, hockey or whatever.
    it is just that you need to make sensible choices every time what nutrition you put in your body when you are hungry. i still believe no-one will get fat on a food pattern based on predominantly veggies, fruits and seeds/nuts, just don’t eat too much bananas and seeds/nuts. caloric intake ofcourse plays an important role, to many calories in relation to what you burn and you will put on weight.

    when i think about the time i was between 6 and 18, there was just 1 overweight kid in my class, say that’s 1 out of 30. I can not remember my own parents, or parents of friends being overweight. what has changed compared to the time back then, is that fast food is more easily available now (every street corner maybe), and soda’s/pops as well. we didn’t get these at home when i was a kid. and we were always running around, playing soccer and doing other physical activities.

    i can say my nutrition is way cleaner now than it has been in my 20′s and 30′s, but my physical activity is way less, i have a sedenatary job and way less time to work out and run around chasing a ball. so, my body changed, i guess that really started when i was about mid 30. i used to have nice muscle definition and a small 6pack and lost all that, and also gained some weight. i am 1,68 meter and was 56 kg, now it is 60 kg. so i gained more than 4 kg fat because i also lost muscle.
    i guess this is what happens to most people.

  • Kgilliam78

    Lisa mentioned she was going to post her scores and her breakfast does anyone know where she posted this?

    Thanks!

  • Anonymous

    Hey guys! 

    I’m just very, very happy and thankful to be here, being able to participate in your workouts(let alone you share all these awesome infos, tips free of charge..). Somehow I had to share that. =)My scores: Lisa’s:    
    1. 6x 5,5x 6x
    2. 5x 5x 6x
    3. 5x 5x 5x
    4.5,5x 5,5x 5,5x

    Sean’s:   30:46 

    See, this workout definately made me change my mind about what’s brutal. Beforehand I had the crazy idea, that It won’t be so tough… Silly me! =DD

  • Jessica LeBoeuf

    Maybe he’s doing it without you knowing hehe

  • Tammy77

    do both :)

  • Janessa Reimer

    this workout was intense!! I wanted to quit after the first round! But i pushed through, i am so glad i am done….i am wiped out now, but yet energized. thanks again!

  • Anonymous

    you want strong abs if you’re going to have a baby!  you should be doing abs!  your intensity might have to come down, and keep heart rate lower at some point during your pregnancy.  as you get bigger you will have to modify exercises.  a bodyrocker posted a series on pregnancy in the archives under the bodyrockers tab.  go check it out.

  • KBear Ellie

    she seems to be struggling with some kind of shorts issue – they’re right up her bum. Also, does no retailer in Canada provide tshirts that fit Sean?

    • Tammy77

      really??????…………

  • Annebel Wind

    Hi guys, my scores: I have counted the sets..

    1: 3, 3, 2.5
    2: 2.5, 2, 2
    3: 2, 2, 2
    4: 8, 8, 8

    Seans part: 14.26 minutes. The push ups killed me :D   My arms are done for today!
    Thank you guys.. Was a great one. 

  • Jessica LeBoeuf

    I never had a baby or will for a while, but I’m pretty sure that doing ab exercises will not harm a potential fetus. If you are normally working out before pregnancy I’ve been told you can continue to workout. However, further into your pregnancy you are supposed to bring down the intensity a bit. Working out during pregnancy should make it that much easier to keep your figure after the birth. Anyways, hope I helped!

  • Jessica LeBoeuf

    I suggest giving yourself a 5-10 minute water break. Maybe even doing Sean’s first since it’s more strength, needing more energy – in my opinion.

  • Jessica LeBoeuf

    I’m developing a crush as well!

  • Jessica LeBoeuf

    Today I smushed a very ripe banana with some greek yogurt with tahini and cinnamon. I then cut my chickpea bean brownie into small pieces and added it on top. It was soooooo good!!

  • Mavi

    I miss you Zuzana!!!!!!!!!! I miss YOU!!!!!!!!!! where are you? the bodyrock page was more than training, it was a lot about you and your wonderful energy, your accent and your funny jockes your sweetness, everything! I miss you. and I am really sad that I am not able to see you here anymore… are you writing any blog? 

  • Anonymous

    hey guys!  finished lisa marie’s just now, all I have time for.  I’m sorry I didn’t like it and was looking forward to it because of all the punching!  I was a tae bo junkie for a while! lol  too many burpees for me.  I wish I had only done one burpee and 20 punches would have enjoyed it much more, and it would have been more effective for me as too slow still at burpees  oh well, next time!
    here’s my scores!
    1.  2, 2 plus 2 burpees, 2
    2.  2, 2 plus 1 burpee, 2 plus 1 burpee
    3.  2, 2, 2
    4.  4, 4, 4

    plus my burpee for erin!

  • Anonymous

    you can try doing your pushups off a wall, hold core tight step back from wall then do pushaway.  once you can do that move to a table top, hands on table top core tight and pushup.  then move down to chair height, always keep core tight.  then move to low stool or coffee table, then finally down to floor.   practise sets of 5 often throughout the day, (or 10 or 20.)

  • mapmel

    I didnt know it was 3x through for seans workout! Im just gonna tack on the other 2 rounds tomorrow! Could you guys maybe be sure to specify not just in the video but also the text how many times through?? Thank you so much! You guys are saving my flabby tush :) !

  • Anonymous

    yes—definitely. some days I start out barely able to fit into pants. then by the end of the day they are big. Or they will start out big and get really tight by the end. I have sock rings (non elastic socks,even) after I take off my socks at night. They last a while before going away.

  • Zolasoleil

    Some news of Zuzana right here Woot Woot! : http://youtu.be/p34i9BJbZ_w

  • Anonymous

    Thanks–that actually helps. I have a six pack and good biceps, but it all seems to be covered in a slight layer of fat. Maybe I just need to set my goal a little lower and not worry about the number so much….

  • Daphedan

    This one was challenging!!  I didn’t want to do Sean’s part, but I pushed myself to do it and I’m glad I did.  I can feel the shoulder and chest burn!!

    Part 1
    #1- 4.5/4/3.5
    #2-3.5/4/3.5
    #3-4/4/4
    #4- 4.5/5.5/6

    Part 2
    9:38  I did some of the push ups on my knees and the ball push ups on the floor.  I also did the dips off of a chair.

  • Anonymous

    Nope. And, as I said, I don’t have ANY trouble losing weight. Only when I do bodyrock or something similar in combination with diet that I can’t lose weight. I recently took a 7 week hiatus from bodyrock and lost 8 pounds. My jeans fit again (and this was during the massive eating of the holiday season!)

  • Anonymous

    Seans workouts are my favorite! The more weight the better. :D
    I first do Seans workout, then I do Lisa’s, else I’m burned out if I do it the other way around.

  • Anonymous

    Just did Lisas part..now i’m too exhausted to do seans as well :(
    haven’t imagined the boxing being so hard! phu!

    1. 4 / 3 + 1 Burpee (press ups from knees) / 3 (press ups from knees)
    2. 3 + 2 Burpees / 3 (Press ups from knees) / 2 + 2 Burpees (press ups from knees)
    3. 3 + 1 Burpee / 3 / 3  (whole round without press ups)
    4. 4 / 4 / 4

  • Svenja R.

    oh my… in the first round of seans workout I thought “I may hardly get through two rounds of this hell” but then in the second round a quote from dean karnazes came to my mind: “Run when you can, walk when you have to, crawl if you must, just never give up!” 
    and in the third round I couldn’t think anymore.. 
    I guess my arms are pretty weak. or I was already done from the burpees in lisas workout.. however.. it took me 33:51.. 
    but I feel like hulk now. a sweating sexy mess of a hulk :D

    • Anonymous

      Nice quote I think I’ll post that on my wall so I can look at it while working out, a power quote instead of power word. Thank you

  • Anonymous

    Hi.  Don’t forget, a pound is a pound, but fat takes up more space than muscle.  Measuring is a great way to track your results.  The scale plays games with your head!  Way to go – keep up the great work.

  • Kendra Lee Oberhauser

    http://fitness.litealloy.ru/workouts/tags#fb-root
    It’s an amazing tool!  I LOVE it!  Happy BodyRocking! :)

  • Anonymous

    Holy Math Batman!!! If I counted correctly, then I just did 187 push ups! O.o

    Lisa’s workout:

    1 – 4, 3, 3
    2 – 3, 2, 3
    3 – 3, 2, 3
    4 – 23, 28, 29     … so hard to do burpees after Seans workout. :) )

    Sean’s workout:

    I’ve used 4kg dumbells on # 5 and #6. I did all the pushups in standard form, cept for the Diamond pushup, had to do that one on the knees. :)

    My time: 31 min and 16 sec (3 rounds)

    • Anonymous

      Oh, forgot my word for today. It was ‘STRONG’, keep strong and keep going no matter what.

  • Anonymous

    I was counting 50 skips X 6 and 15 x 6 …… I did 15 each of the star pushups and wide arm ones , so 30 in total

  • Anonymous

    I guess figuring out how little is too little is the trick.

  • Anonymous

    Yeah, I’m thinking after this 30 days, I should mix it up a bit with more cardio and a little less resistance—thanks!!

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

    Oh golly. I don’t wanna see another burpee for a while.
    My word for today was STRONG. Lisa-Marie, you said this will be our hardest week and I believe you, I needed to be strong to get through today.
    Scores~ 
    Burpee+Tuckx2 + 10 Straight Punches – 3.2-3.1-3
    Burpee+Tuckx2 + 10 Hook Punches – 3.1-3-3
    Burpee+Tuckx2 + 10(2xStr2xHook)- 3-3-3
    2Mid Abs+ 2 High Touch Abs – 6-6-6

    Whew!
    Also, soooo happy to have actually completed one of Sean’s workouts!! I hadn’t quite gotten to finish a whole one… but I did today, yay!!! I completed in 13:42.

    Feeling proud today! :)  
    Thanks so much guys!! x

  • GoustiFruit

    I have small and fragile wrists but never had a problem with these exercises, so I guess you have a particular condition !? Maybe you’re trying to compensate a little lack of strength in your arms by tensing your wrists too much ?

  • Anonymous

    Could you tell us how many rounds of the Sean workout we are supposed to do each day?  Today 1 round took me 14:55.  And that was all I did.  Was I supposed to do more?

    Also my scores for the interval workout:
    1.  3,3,3
    2.  2,3,3
    3.  3,3,3
    4.  7, 71/2, 8 (or 28, 30, 32–depending on how you’re scoring:) )

  • http://twitter.com/BehiceC BehiceCifci

    LISA
    1-2/2/3
    2-3/3/3
    3-3/3/3
    4-4/4/4

    SEAN
    I forgot to take time but I did it!
    50 Skips – done!15 Pushups off of the Swiss Ball alternating legs- done – on the floor -knees50 Skips – done!15 Wide Pushups 15 Star Pushups – knees – missing 7 diaments50 Skips – done!15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (left) – done! with 3 kg ball50 Skips – done!15 One arm Sandbag Press using the Pink Sandbag off the Swiss Ball (right)- done! with 3 kg ball50 Skips – dohne15 Dips using the Dip Station - I could not do this,have not DIP50 Skips – done!

  • GoustiFruit

    You’re crazy to do it by such temperatures ! Be cautious…

  • Anonymous

    Fredster, I absolutely LOVE what you said about “Word of Body.” I feel
    like the people in my life have been watching me grow in my fitness
    journey, but even complete strangers are taking notice. And that feels so goddamn good. I am proud as can be to be an ambassador of the bad-assery that is BodyRock!

    Ps, is there a reason why Zuzana’s video msg to us got deleted?
    And why it’s not on her Facebook anymore? Oh em gee, I hope not!

    Pps great job Lisa-Marie & Sean & Freddy! Is it possible for us to see some lower body emphasis in the near future? Where’s all the sandbag squats, side lunges, jump lunges, one leg pistols & sandbag swings at? In rounds of 3 or 4, so we can really feel zee burn?

  • Anonymous

    I just meant i only did 3 unassited dips in the first round( the rest was assited). Believe me  i was so happy i did 3 bureeps right there in the middle of my WO.Thanks

  • Anonymous

    Lisa-Marie, I love your workouts!! LOVE THEM!! 
    and sean: your workout is a killer! completed it tough, so I’m proud of myself! :)

    girls out there: was anyone able to do the one arm sandbag press with your sandbag? I had to take 3kg dumbbells…

    • Anonymous

      Had to grab my 4 kg.. I was so mad, hehe

  • Cynthia

    Hi all! I have not posted in a while but I have been religiously doing all the workouts and following the site here and on Facebook. I loved this workout, it gave me a chance to incorporate my heavy bag hanging in my training area. I ended up using a 12K Kettlebell instead of my sandbag for Sean’s w/o and finished both parts in 20:02. I was having a really low energy start to my week(unusual for me) and this w/o has me feeling much better, I am re-energized ;)
     Just want to say thanks for the continued energy and enthusiasm y’all put in to the community.
    Have a great day BodyRockers!! 

  • GoustiFruit

    Ok, my last post has vanished, I hope the reason is not the one that gets to my mind, else it’s very sad :’-(

    I’m posting my scores again…

    [Lisa-Marie]
    1: 4 – 4 – 4
    2: 4 – 4 – 4
    3: 4 – 4 – 4
    4: 25 – 25 – 25 (counting each ab)

    [Sean]
    One round
    in 5’59’59 (ok, say 6 minutes): how many are we supposed to do ?

    • Anonymous

      i think 3 rounds

      • GoustiFruit

        Is it in the video ? I think I skipped a few seconds when I watched it, I would be unlucky if it was mentioned just then !
        Also, the “15 Wide Pushups 15 Star Pushups”, is it 15 of each or 15 in total ? I did 15 total…

        • Anonymous

          Kinda. He said about the dips: “…In my third set I had to go into modification…” And at 9 min 35 he says: “…You end with 50 skips and you go through it 3 times….” In earlier workouts he used the 3 rounds method. So I thought I had to do 3 rounds again.

          Also I did 15 wide push ups and 15 star push ups in 1 round, so ended up with 90 push ups in the end. It says 15 wide and 15 star. Else it would have been 7 wide, 7 star.. or something.. I think. :)

        • Anonymous

          yah goustifruit,  unfortunately it is three rounds  hee hee! and the 15 wide pushups 15 star pushups is you do wide pushup then the plank jump and back to the star pushup, then do star so that 1 rep so it would equal 30 pushups right there!

          • GoustiFruit

            Dump me !
            Ok, depending on how tough today’s workout will be, I’ll try to do Seans again, all 3 rounds and 15 Wide PU + 15 Star PU :-p

            • Anonymous

              I did it at work tonight, during my lunch break, only managed two rounds myself. it was a killer! I think I cheated myself because I only did 15 total of the first pushups with the leg out and it was probably supposed to be 15 each side, but that wasn’t happening! lol

              • GoustiFruit

                It’s not clear… All sets between skips seem to be 15 reps, so why would some be 15 and others be 30 ? Also, if we’re supposed to do 3 rounds, (30 PU alt. leg + 30 wide/star PU) x 3 is a lot even for advanced people, and I don’t think even Sean would be able to do it in less than 15 minutes !

              • GoustiFruit

                It’s not clear… All sets between skips seem to be 15 reps, so why would some be 15 and others be 30 ? Also, if we’re supposed to do 3 rounds, (30 PU alt. leg + 30 wide/star PU) x 3 is a lot even for advanced people, and I don’t think even Sean would be able to do it in less than 15 minutes !

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

    I am very sore from doing Zs 40 minute workout yesterday since I was caught up w routines and couldn’t wait til evening. So I chose to only do LM routine and I totally messed up on the 3rd set of burpees I did A total of 12 punches each time. Oh well sux to be fit ;)

    My word FINISH

    3 2.5 2
    3 2 3
    2 2.5 2
    5.5 4 6

  • Gerri Lee Schafer
  • Anonymous

    I am almost constantly swollen in my legs.

    • Anonymous

      but i don’t have any pain or anything—just thought I would mention that

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

    Hey BodyRockers! :)

    My scores for today:
    Lisa’s WO:
    1. 3/3/2.25 
    2. 2.5/2.25/2
    3. 2/2/2
    4. 10/8/6.5

    *.25 is one extra push up & knee tuck
    **.5 is two extra push ups & knee tucks

    And Sean’s WO:
    51:46

    May I ask how on EARTH is it possible to finish it in 10,15,20, etc. minutes???
    I did 1125 reps in total (3 rounds) and I was completely out of breath and power! My goal was 30 minutes but I guess it took me almost an hour.
    I think the Wide + Diamond push ups took me about35 of those 52 minutes!

    Cheers to the longest BR workout ever for me :D
    <3

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

      We only had to go through Sean’s list once, so only one round. 
      Kudo’s to you for doing 3 whole rounds… wow! :)

    • Anonymous

      I did 3 rounds as well.

  • Samanthina

    Hi,guys,I did this workout 1 hour ago.My scores for Lisa’s workout are:

    1.-3 3 3
    2.-2 3 3
    3.-4 4 3
    4. -7 6 7( i counted every three reps as one)

    and Sean’s workout i did in 10:28 min.
    + a burpee for Erin
    Thank you very much, Lisa and Sean,i can’t wait for your next workouts.:)

  • Patricia Grade

    Hey you guys, Is it just me or does Zuzka look a little bit sad?

    Either way, it was great seeing her again!

    As for our 30 day challenge, I’m a little bit behind, ’cause I’ve been jogging some days and those days I don’t bodyrock… so… I guess I’ll have to do 2 days in a row…

    What do you guys think? Think it’s too much? Or do you think there’s no problem with that, depending of course, on me being able to go trough with it!

    Last week I did just that, 2 days in a row and the next day I couldn’t get out of bed!
    My husband had to push me out!

  • Zolasoleil

    Zuzana!! I miss your workouts! Thanks for the video. It’s so nice to see you again. Take care 

    • BodyRocker_Bonnie

      Hi Zolasoleil, where is the video from Zuzana?  I’m wondering if I missed this…I did watch the Lisa and the Sean video last night, but maybe was it added on?  I don’t see a separate video from Z…  Thanks :)  

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

    2 Burpees with push-up + Tuck Jump  & 10 x Straight Punches: 4,3,3

    2 Burpees with push-up + Tuck Jump  & 10 x Hook Punches: 3,3,3

    2 Burpees with push-up + Tuck Jump  & 2 x Straight Punches + 2 x Hook Punches: 4,3,3

    Sandbag Sit-up (15 lbs): 13,13,13

    9min exactly for Sean’s workout but with some modifications. I did the 15 wide 15 diamond push-ups on my knees and instead of one arm press-ups I did one arm rows with 15 lbs.

  • Annebel Wind

    Hi guys,

    Love to get started for this week again today.. I know I am always one day behind.. I understand why now.. Because of the time differents.. Here its 9 hours later than in LA.. So :D
    I did not finish last week nicely.. I didn’t do Seans part of the workout.. I was sick on new years eve and didn’t feel well all week so i still think I did pretty well for a sick person :D
    Feel well today so hope to have loads of energie tonight when I am doing this one..
    Like to know how you guys deal with feeling sick, having a cold? Do you still push really hard, take a break or just do a workout but on lower intensity?

  • Anonymous

    Ok, today was hard after 1 day off.  I finished it, but luck the lightness & the energy that workouts usually give me.  It actually drained the last I had.  Maybe because yesterday due to work and commute was not very active–only a 45 minute walk… though ate very clean. Feel we need something different… but what?

  • Gerri Lee Schafer

    Morning all, I did the “Mountain Goat” WO from Jess’s FB page this am 12 rounds 10/50

    1/ mountain runners 132-100
    2/ star jumps 38-33
    3/ mountain runners 105-95
    4/ 1/2 burpee PU 17.5-14
    5/ mountain runners 92-90
    6/ jump lunges 43-38

    my mountain runners turned into mountain joggers by the end….LOL

    I followed this with 12 rounds 10/20 HKS, I’m going to do my 100 PU after work today, will post them later

  • GoustiFruit

    [Lisa-Marie]
    1: 4 – 4 – 4
    2: 4 – 4 – 4
    3: 4 – 4 – 4
    4: 25 – 25 – 25

    [Sean]
    5’59’59 (I don’t want to count 6 :-D )
    I don’t know either if I did it wrong !? No swiss ball, I used the corner of a bed, and only have a light sandbag.

    Also, I added 1B4E. And at that point I had a thought for Zuzana so I did 1B4Z.
    If you miss Zuzana too, try to do 1B4Z from time to time…

  • Anonymous

    So is Sean’s workout 1170 reps?? Iam still confused . Could someone please clarify for my simple little brain. Thank you so much

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

      ? Um… 375 reps total.

  • Monstrosity5

    Love, love, love this one!! More, more, more please!!  I beat the poo out of my Century Bob today!  Loving to have a reason to use him and this was just killer – made it 16x – so just added a 4th round.  All rounds were about 4 sets plus bits and sit ups were 5-6+3 sets.  Super stuff.  Loved Sean’s too – was it only one time through?  I did it in 9:26 – used a 20# DB for the 1-arm presses.  Super stuff guys, keep ‘em coming!

  • Anonymous

    I just took my pictures and I am getting ready…I will do Pumped up kicks workout…
    wish me luck!

    Yeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaahhhhhhhhhhhh

    • Anonymous

      I DID IT!!!
      scores are not important,proper form, lots of sweat…
      I feel great!

  • Anonymous

    I need help from anyone who might be able to tell me what is going on……………

    Whenever I am not exercising, (or just doing light aerobic excercise) in combination with a diet, I can lose weight quickly and easily.

    Whenever I am following a program like P90X or Bodyrock, no matter what my caloric intake is (I have tried anywhere from 1800 to 1200 calories) I cannot lose weight.  I usually gain.  Now, don’t try saying I am just gaining muscle—I have heard that one before—-that doesn’t add up.

    I have 13 pounds to lose (and I am not skinny like all of you–I am 148 pounds and 5’7″)  So it’s not that I am trying to lose too much weight…..

    I am so discouraged.  Any thoughts?  I have been trying to lose this weight for a year and a half.  Oh, and I eat very healthy (for example:  my breakfast is a spinach, banana, and protein smoothie)

    HELP!!!!

  • Anonymous

    First of all today i mange to do 3 unassisted Dips (really all the way down and up) WOOOT WOOT so happy, but only lasted in the first round.
    Here are my score.

    1.  3.5, 3.5, 3.52.  3 +1PU& TJ, 3 +2PU&TJ ,3 +2PU&TJ
    3. 2 +2PU&TJ, 3, 3
    4.  5 + 1Mid AB, 6, 6 (counted 2 x Mid Abs + 2 x Bag Touch Abs as one rep)

    Seans WO took me 00:00  (forgot to push start) Awesome WO.
    2 hours later my arms still feel like gello.

    Have a wonderful day all..

    • Anonymous

      Congratulations on the dips!!!

      • Anonymous

        Thanks!

  • MariaBjørgJepsen

    I did one of Jess’ awesome 12 min. bodyweight routines today, plus Kayla’s newest “3 Minutes to a Beautiful Butt” on her blog – NICE butt pain, ha ha :) I will tackle these 2 later or tomorrow.
    Love, Maria

  • Anonymous

    still catching my my breath!!!!!!! my arms and chest from the Push ups!!!! OMG.
    the workout was hard but sooooooo nice and so much fun. finished so fast. my 2.5 girls brought a mat and was trying to do push ups and jump tucks with me…
    here are my numbers:
    1. 4.5 – 3 – 3.5 sets
    2. 3- 3- 3 sets
    3. 3 – 3- 2.5 sets
    4. 20 – 27 – 18
    hope you all have a great day

  • Lenka Slovakia

    My word: Dont give up (its kind of flustration after a whole this week i was very good with diet and everything but today i weight myself and still the same, how come? i even lost 1 kilo 2days ago i was one kg less and today again same as last tusday. For dinner i had 2 eggs peper tomato a bit feta cheese, after had mussli with bit of honney-it was 8 p.m. went to sleep at 11.30. was it all wrong? I just need some support i gues will take longer to go down its just not not fer.
    My score:
    1.  2sets and 2 push.burbee.tuck/2sets and 1PBT/2
    2.  2-2-2
    3.  2-2sets and 1PBT-2
    4.  20-20-20
    And on sunday i run home from work it took me 45 min i think its 6-7 km :} i was so happy. will do it more often
    today i am going out with few friends. WONT DRINK:} have to stay strong…
    Burpee for Erin,Martin,All Bodyrockers and Me :o )

  • Anonymous

    I’m assuming you meant lisa’s. burpee with pushup and jump tuck – step out to burpee, step in to plank, knees down, pushup, jump a little if you can

  • Anonymous

    I’ve been trying to figure out what you mean?  lisa’s without the bag is just punch in the air, and when doing your situp you just touch a wall or in the air.  In sean’s if you don’t have the ball, then do off floor or put your feet up on something.  if you don’t have a bag then pick up something that weighs something and you can hold in one hand, if you don’t have a rope then do 50 high knees in between, if you don’t have dip station then do dips off edge of chair, or between two chairs.

  • Anonymous

    getting ready to do my workout!!!!

  • Nicole Tmy

    SCORES:

    Lisa’s Workout

    1. 3, 3, 2 1/2
    2. 2 1/2, 2 1/2. 2 1/2
    3. 2, 2, 2 1/2
    4. 4, 3 1/2, 4 1/2

    (not sure what it is with me today and the halves tonight)

    Sean’s Workout

    Time: 9:42

    • Nicole Tmy

      haha clearly the blood was elsewhere besides my brain when I was trying to type..  I meant TODAY not tonight yikes 

  • Brian

    Lisa, you did it again! Watching the workout I was thing “Easy!”. Doing it, so brutal. I took inspiration from you and really got my tuck jumps high. That’s a real killer. Can’t believe how intense these are. 

  • Anonymous

    These workouts look inspirational!! :) However, I collected my this days workout for some of these what I was missed when I was sick. 

    Workout 1 - Lisa’s Dip Station weighted workout: 
    - 1 Press-up & Knee Tuck: 8 
    - 1 Tuck Ab & Dip Station Body Lift: 10 
    - 1 Triceps Dip & 1 V Ab: 15 
    - Reverse Pull Up’s: 18 

    Workout 2 - Seans Shoulder & Legs Time Trial Weighted Workout: 
    15 Low Jacks Press + 15/15 Single Arm Lateral Raise/Lunge + 15 Firemans Lift x 30 (15 each side) + 15 Single Arm Press Lunge 
    3 rounds – my time: 11:50 min (6kg sandbag) 

    Workout 3 : Lisa’s 400 Rep Workout: 
    75 High Knee + 25 Knee Lifts 
    4 rounds – my time: 4:24 min 

    INSPIRATIONAL !!! :)

  • Anonymous

    Hi there,

    soooooooo yesterday was my first day of “come back”. I did some “easier” workout, but I was sweating a lot and today I feel some pain in my muscles, but good pain.
    Today I will be doing some BR workout, and take my picture…

    I am BAAAAAAACKKKKKK!!!!!

    kisses to you all

    • Anonymous

      yay!  welcome back!

    • MariaBjørgJepsen

      AWESOME :)

    • BodyRocker_Bonnie

      Yayyyyyyyyyyyyy 1lvana!! SO happy for you!!!

    • Kathy_Bodyrock

      Yipiee – welcome back to bodyrock, 1Ilvana! :) ) Happy for you :)

  • GoustiFruit

    Ok you’ll be posting what you’re eating for breakfast… But that information is only relevant if we know:
    - your measurements (height, weight)
    - your daily activity, beside BR
    - your goal (stay in shape ? lose fat, weight ? get muscle ? get fitter/leaner ?)

  • Anonymous

    Prepping for Lisa’s right now, videos up tuesday in Sweden – but no darn excuses, right! I’m also a big fan of the biggest loser show and this season their theme is “NO EXCUSES” which is also my word for today. 

    I’m not overweight, but for those who are – gastric bypass can’t be the solution that will be the tool to solve the obesity problem in the world! All it does is forcing people to change their habits into smaller portions and regular meals, and stick to it for the rest of their lives… If you want to change you have to change your mindset – this should not be just a quick fix getting in shape thing. This should be a way of life, one by one switching bad habits for good habits and stick to it – if you slip, get rich back on that wagon! Did you know that most people who loose weight gain it all back in 5 years time – except for ca 10-20% of the group. Why they succeeded? They changed their whole life and mindset which helped them stick to their new routines and habits and don’t fall back into old ones!

    Being a little edgy today, just that we had a lot of seminars about this at the university and the message was essentially “everyone can loose weight but everyone gain it back, except GI bypass” – I refuse to accept that! It is sites like this that help people to really change and get a healthier lifestyle – and you keep pushing us and hold us accountable and reminding us of staying on track and that is just such a fantastic work of you guys! Love you all!

    Now – time for wo :D

    • Anonymous

      people gain weight back after doing gastric bypass, because if your problem is overeating and eating for comfort, you can still push it.  I’ve known a few people who are fat again after having procedures!  It’s really sad!

    • Mghnhrnr

      Most people who chooose gastric bypass are literally at the end of their rope trying to loose weight.   Patients have to list every diet they’ve ever been on and go through rigorous psychological exams before even beeing approved for surgery.  My mom did every diet out there, worked out regularly and was not able to loose the weight until gastic bypass.  People don’t realize it is completely possible to eat around the surgery and gain the weight back but most people have changed their thinking and have resolved to get healthy and never look back just like those people who have done it without the help of gastric bypass. 

      I know it’s hard to believe that my mother, who was once nearly 300lb, instilled in me a love of fitness at quite a young age.  I watched her workout & ate those healthy meals she prepared for our family and I learned my good habits from her. 

  • Anonymous
    • Anonymous

      thanks for posting this. i was so happy to see Zuzana talking to us again. made my day too.

    • Anonymous

      Yeah, mine too!!! I was so thrilled to see and hear her again!! :) :)  
      Maybe it should be posted here on the site as well, because many BodyRockers (like me) don’t have FB accounts and don’t have a habit of checking BodyRock’s. So it would be good for them to see Zuzka’s pep talks as well as other hosts’, because these topics are very inspirational and important to all of BodyRockers.

      Hope we’ll hear more of Zuzka soon, and hopefully on a regular basis again! :)

    • Anonymous

      she is so much more beautiful then I remember…
      O sweet Zuzi…
      thank you

    • Kathy_Bodyrock

      thank you Zuzka for this video! We all missed you!
      Girl, stay strong and don´t forget: you are beautiful!!!
      Burpees for you, Zuzka – I really think, you need positive thoughts and energy!!! Hugs and much love for you! :)

      btw: do you remember this: http://www.youtube.com/watch?v=8v2ZVk5M3o4

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

    I can’t wait to do this!  It looks fantastic.  I LOVE the swiss ball–so feel free to bring it in whenever you feel the need! Thanks for the BodyRock-izing of more traditional lifting moves.  It isolates certain muscles while still getting the full body aspect going.  

    So you didn’t have your birthday yet, huh? Well….that just means you’ll get ANOTHER day full of birthday wishes!  Lucky you! :)

    Today is my day off because I was up before 6am this morning (ugh….not used to it) and I’m hurting from Sean’s legs and shoulders yesterday, which took me over 30 min.

    Thanks for working so hard for all of us!  It makes me want to work even harder on my workouts for you.  :)

  • Anonymous

    Lisa says to do both, but as always it is at your discresion!

  • Miss Rebecca

    Three times through the circuit.

  • red

    ahh i always get nervous to do these workouts because they’re hard but i’m going to force myself to do this one!

  • Kgilliam78

    Seriously….what’s with Sean’s video’s?  It won’t play for me, it completely stops at 1:16 into the video…..mega bummer.  Hopefully it will be fixed before tomorrow.

    • Anonymous

      I can see it all the way through… not sure what is going on with that???

      • Anonymous

        worked for me too!

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

      I had to keep pressing play thru Lisa’s video but Sean’s worked better if I left the page and them came back to it. I’m using my iPhone… I dunno if that’s what you have but it worked for me.

  • Me&Beau

    Haha Sean – how do you still have the security tag on your pants? Great work outs guys – Its tomorrows mission

    • Anonymous

      hmmm I was wondering if he stole another pair!  ha ha!

  • steffi_dk

    I just ate some delicious greek salat for breakfast which I prepared yesterday in the evening. Most people wonder how I can eat veggies for breakfast but I love it:) It´s easy to get used to it.

  • Anonymous

    Workouts look good!  Will be working on them tomorrow!

    If anyone needs a further modification on Sean’s ball pushup, you can come even farther forward on the ball so then it’s less weight on your arms. onto upper legs, or even about your privates!

    Have a good workout!

  • Sarah G

    Man in the mirror ;)

  • Sarah G

    Man in the mirror ;)