Jan 10 2012

Day 2 of Week 2 of The 30 Day Challenge – Domino Workout

Hi Bodyrockers,

We are all making it through week 2 together… how many of you are still with us? We have received loads of messages from you guys telling us that your feeling stronger, that your jeans are fitting better and that you are training with us for a life well lived. Don’t get hung up on the scale – take stock instead of how you feel.

We are available to you guys to answer your questions, and Lisa is also posting loads of information about her diet – including food journals – on her Facebook page here: http://www.facebook.com/pages/Lisa-Marie-BodyRockTv-Host/192899324133894 If you have any questions she is happy and try and help so check out her page. Sometimes just touching base quickly can help you maintain your drive and motivation. We are all here for you guys :)

For the Domino Workout you will need to set your interval timer to 12 rounds or 10/50 and repeat the following 6 exercises twice through.

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

2. Lunge & Swing using the Pink Sandbag

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

4.  Side Leap using the Ugi Ball

5. Tricep Dips + Knee Tuck using the Dip Station

6. Walking Pike Push-ups

If you are just joining us on the 30 Day workout, don’t worry. All you need to do is start with the fit test, write down your scores and then join us everyday to make positive steps to change and improve your lifestyle by choosing the right foods that support your training and following the programme that can be found using the link below.

The Fit Test can be found here

The 30 Day Programme – click here for a downloadable version of the schedule.

Enjoy you workouts & remember to Think !

Freddy, Sean & Lisa-Marie

comments


Around The Web
  • http://dslr-images.blogspot.com lucykemp21

    I also just did the Commit and succeed pyramid workout from Feb 14th 2012. Wow. Took me 52:32 and I’m pooped now. Thanks BodyRock!!!

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

    I did Lisa’s workout just now and it nearly killed me! It was those box jumps… and the push ups! It took me 18 minutes (I do 50/20 and even need extra rest still) Scores:
    Box jump + burpee= 10/9
    Lunge + swing (sandbag)= 24/26
    3 point jumps + L&R knee to elbow= 8/7
    Side steps= 35/44 (no coordination so could only step, no weight!)
    Triceps dips (chair)= 17/21
    Walking pike push ups= 6/6 (arms gave out, couldn’t do more!)
    I also added 2 rounds of 50/20:
    2 mid + 2 high (reach) abs= 7/7
    Tuck abs= 22/18
    Plank= 50s/50s
    I’m hoping to do one of Sean’s pyramid workouts this afternoon if I feel up to it- the commit and succeed one. Should be fun….

  • http://www.facebook.com/people/Tessu-Croft/100003771226654 Tessu Croft

    This is one of my favourite workouts from L-M! Hit it today for the third time. I´m doing this 30 day January challenge now on July. =D

  • http://www.facebook.com/alina.botica Alina Botica

    1. Box Jump + full Burpee 6/6 sets
    2. Lunge & Swing(no sandbag) 25/28
    3. 3 point jumps + R & L Knee to Elbow (no Ugi Ball) 9/8 sets
    4.  Side Leap (no Ugi Ball) 20/26
    5. Tricep Dips + Knee Tuck (no dip station) 7/13(only dips)
    6. Walking Pike Push-ups 5/3.5

  • ♫♪AnnaSirena♪♫

    I love Nutella too! hahah :DD
    Love you all! =)

  • Manda

    These workouts are killer! Loving it! Love this program!

  • Sarah

    Week 2 Day 2, I’m totally in the groove now!
    My scores:1) 12, 92) 30, 18
    3) 9, 8
    4) 40, 44
    5) 12, 11
    6) 8, 8

  • marja0204

    this is probably the hardest workout for me so far,
    couldn’t finish =|

  • Anonymous

    Did this one today and it was amaaazing!! :))
    Box jumps + half burpee are brilliant, I loved them! Lunge and Swing were tuff! This workout was challenging and fun, and I enjoyed it very much, thanks!

    1) Box jumps 13, 11
    2) Lunge & Swing 21, 23
    3) 3 point jumps 11, 10
    4) Dips & Knee Raises 6, 9
    5) Side Leap 20, 30
    6) Walking Pike Push Up (counted each push up) 13, 10

  • Katie

    Box Jump + half burpee’s                           4, 4.5
    Switch lunges                                            34,32
    3 pt jumps+R+L knee to elbow                     5,9
    Tricep Dips  + knee tuck                           13,12
    Side Leap (with homemade weight mass)    26,26
    Walking Pike push ups                                 8,8

  • Anonymous

    I really enjoyed this workout! Today is the first day that I felt I pushed myself beyond what I thought I could :D Ive not really lost weight yet but I feel so much stronger. I love having bodyrock in my daily routine now. We end up eating late but that fact that I do it and enjoy it and come back for more is so amazing. Thank you bodyrock crew. I kicked my own ass today and I can’t wait for tomorrow :D

  • Anonymous

    Oh my gosh. Good thing I’m alone in the house at the moment; my roommates probably would have thought I was being murdered or something. That was pretty intense, as I did it with NO MODIFICATIONS. Of course, I had to make my own sandbags and things, but the important thing is that none of my push-up-type things were modified. :D My heart is pounding, and I feel great! One more day down!

  • Lsilva

    I like two rounds of six exercises, like this workout here.

  • Anonymous

    done! To me, lunge with sandbag was the hardest!!! Here are my scores:
    1. box jump + 1/2 burpee – 6, 8
    2. lunge + sandbag swing – 17, 14
    3. 3 point jump + R & L knee tuck – 9 + 2 jumps, 7
    4. side leap with ugi ball – 24, 27
    5. Dips – 18, 26
    6. walking pike push ups – 2, 2i count 2 pikes & 2 normal push ups as 1 rep. 

    How did everybody do? Hope everyone is doing great! =D

  • Josée Levesque

    Workout is going great. But I’m having a hard time with the diet. Damn you chocolate!
    My score,

    1) 5/ 6
    2) 11/ 12
    3) 8/10
    4) 9/ 8(on sofa)
    5) 9/ 8
    6) 6/ 6

    Great workout love the 6×2.

    See you tomorrow!

  • Bbeehler

    I use a 25 lbs bag of ice melt and the side of my bed for the dips. 

  • Bbeehler

    I use a 25 lbs bag of ice melt and the side of my bed for the dips. 

  • Ellie

    1. Box Jump + 1/2 Burpee – 4.5 / 4.5 sets

    2. Back Lunge – 20 / 20

    3. 3 point jumps + R & L Knee to Elbow – 6 / 6

    4.  Side Leap – 60 / 40 (started earlier on the first set)

    5. Tricep Dips + Knee Tuck using bench – 15 / 14

    6. Bench Push-ups – 22 / 20

    Thanks for the workout :)

  • Ellie

    1. Box Jump + 1/2 Burpee – 4.5 / 4.5 sets

    2. Back Lunge – 20 / 20

    3. 3 point jumps + R & L Knee to Elbow – 6 / 6

    4.  Side Leap – 60 / 40 (started earlier on the first set)

    5. Tricep Dips + Knee Tuck using bench – 15 / 14

    6. Bench Push-ups – 22 / 20

    Thanks for the workout :)

  • Scpa1002

    I think it would be a nice idea to see the weight of the equipment that you are using so we know when to change up the weights (no one wants to hit plateau right?).

  • Scpa1002

    I think it would be a nice idea to see the weight of the equipment that you are using so we know when to change up the weights (no one wants to hit plateau right?).

  • http://twitter.com/marstar99 Marissa Cruz

    Feeling stronger. I am going through the sets at a faster pace and taking less breaks. I like doing lots of different exercises and only doing 2 sets of each. Keeps my pace up since its a change in movement.

    1. Box Jump + 1/2 Burpee (Alternative sides)… 11, 102. Lunge & Swing using weighted messenger bag… 18, 173. 3 point jumps + R & L Knee to Elbow… 8, 74.  Side Leap (modified: no weights)… 29, 295. Tricep Dips + Knee Tuck (modified: off of the bed)… 6, 96. Walking Pike Push-ups… 6, (modified for second set) 6

  • Schweiss345_08

    love 6 exercies 2X through!! the 4 exercies 3X through got boring for me and i love switching it up so i prefer the 6 exercies or 12 exercies routines

  • Lila Alejandra ♥

    My word of the day PATIENCE

    No scores???
    8,7
    17,16
    9,9
    38,43    no ugi ball
    21,23    Tricep dips on a chair
    7,6        boy these walking pike push ups are really hard

    plus I did 30 extra squats with sand bag

    I prefer 4 to 6 exercises repeating the circuits. But once in a while I do want some complex combos to callenge the barin as well. 

    Thanks again BODYROCK TEAM for bringing us this site for all of us to enjoy, get fit, strong and healthy

    HAVE AN AMAZING DAY ALL 

  • Lila Alejandra ♥

    My word of the day PATIENCE

    No scores???
    8,7
    17,16
    9,9
    38,43    no ugi ball
    21,23    Tricep dips on a chair
    7,6        boy these walking pike push ups are really hard

    plus I did 30 extra squats with sand bag

    I prefer 4 to 6 exercises repeating the circuits. But once in a while I do want some complex combos to callenge the barin as well. 

    Thanks again BODYROCK TEAM for bringing us this site for all of us to enjoy, get fit, strong and healthy

    HAVE AN AMAZING DAY ALL 

  • Lila Alejandra ♥

    Amazing..good for you best of luck!!

  • Lila Alejandra ♥

    Amazing..good for you best of luck!!

  • Lila Alejandra ♥

    Amazing..good for you best of luck!!

  • Anonymous

    at a retirement home where I volunteered one summer.

  • Anonymous

    at a retirement home where I volunteered one summer.

  • Anonymous

    Yes. Mine even has padded grippers :) Might be a bit shorter, but it was free! Can’t beat that.

  • Gerri Lee Schafer

    hi again, a tip for using the dip station for triceps….put a chair behind you and either rest one toe or both on it, this way you get full range of motion, but take just enough of the weight off to make it do-able

    I really enjoyed this Jess WO too

  • Amylsherrill

    What happened to score posting?!?!
    Box Jump/1/2 Burpee 16  15
    Lunge and Swing 29  28
    3 point jumps 10 11
    Side Lunges 28 27
    Tricep Dip and Knee Tuck  8  7(rounds)
    Walking Pike Pushups  3  4(rounds)

  • Bodyrocker_Audra

    Did this late after dinner and I didn’t quite have the explosive energy I usually get from my AM workouts. I’m also trying to get used to my new sandbag. Seemed easier with a 30lb barbell on my shoulders. Something about the lower center of gravity which had me using 20lbs instead for this one.
    BoxJump1/2Burpee: 13/12
    Lunge&Swing: 22/22
    3PointJump2Reptiles: 7/8
    SideJumpLungew/10lbBall: 47/40
    BenchDip/KneeTuck: 16/14
    PU&PikePress: 8/7 (16/14)

    +Burpees for Erin :)

    I personally appreciate any workout you put up here guys! Truly greatful for daily workouts so keep it up!

  • lUcY..

    nice ;D score:
    -7.6
    -21.23
    -6.6
    -32.34
    -9.7 dip
    -4.5 
    I´m not doing the diet but I can feel-see diference in my body, tomorrow I will do best decisions about my food :D thank´s!

  • Cindy

    I did this one plus Set you free workout with Sean.
    Box jump and half burpee 11-11
    Lunge with swing (10 ) 22-23
    3 points jump and elbow to knee 10-10
    Side leap 22-25 (ball 10 pounds)
    Tricep dip and knee tuck on th sofa 13-13
    Walking pike push ups 12-11
    I ended up with Set you free workout. My time was 29 minutes and I did it with intensity. I do not understand how some people did it in lees than 10 minutes.
    Great wokouts!

  • http://www.ktreecna.blogspot.com Tracy

    Power word:  Stronger!

    Box jump and half burpee: 6,6
    Reverse Lunges: 12,8
    Three point jumps and elbow to knee: 5,5
    Side leap: 28,26
    Dips and knee raises: 6,7
    Walking pike push ups: 4,4 (these were way fun but HARD)

  • http://hanni.me/ Hanni

    Finally got to this one this afternoon, curse that insomnia. Was ever so slow, felt my brain rattling in my head! 

    1. Box Jump + 1/2 Burpee (Alternative sides): 10 / 11 1/22. Lunge & Swing using the sandbag 29 / 273. 3 point jumps + R & L Knee to Elbow: 4 / 84.  Side Leap using the sandbag: 23 / 225. Tricep Dips + Knee Tuck using the Dip Station: 18 / 196. Walking Pike Push-ups: 12 / 10

  • Reenae Young

    20 lb sandbag and a 10lb ugi ball, also no dip station. The dips KILLED because of Sean’s workout yesterday. I love it!
    1) 12, 11
    2) 25, 24
    3)10, 9
    4) 24, 28
    5)9, 10
    6) 13, 14

  • http://twitter.com/sezmayersoz Sarah Mayers

    Week 2, day 2 ‘Domino’. Loved it thanks Lisa-Marie! 

    1) Box Jump & ½ Burpee: 8,6,8.2) Lunge & Swing, 5 kg weight: 17,18,173) 3-Point Jumps & 2 elbow to knee: 5,5,44) Ball Side Leap, 5 kg weight: 20,22,235) Tricep Dip & Knee Tuck (chair): 11,11,86) Walking Pike Push-up: 9,8,8

  • Anonymous

    13 22 10 27 14 9
    13 23  9  27 14 12
    great 
    thanks

  • Gerri Lee Schafer

    just finished, modified some of the exercises

    1/ box jump/half burpee 12-12 sets
    2/ 27.5 lb SB swing, two handed, no lunge and switch 27-27
    3/ 2 side jump/2 reptile on upside down bosu ball 12.5-12 sets
    4/ dips/knee tucks with the occasional one leg assist on chair behind me 16-14
    5/ side jump lunge w/10 lb weight 38-38
    6/ pike press combo counted 2 pikes/2 PU/jump back as set 4.5-4 sets

    followed by

    100 HKS – 20 high-low crunches – 20 regular PU
    100 HKS – 20 heals to heaven – 20 reverse PU
    100 HKS – 20 right to floor froggie crunch – 20 tapping PU
    100 HKS – 20 dip station knee raises/split raises – 20 regular PU
    100 HKS – 100 mason twist – 20 left arm tricep PU – 20 right arm tricep PU

    • BodyRocker_Bonnie

      Amazing after-burn workout there, GL…triple killer sets…nice!!!

      • Gerri Lee Schafer

        thanks, I’ve been adding skipping into my PU routine on and off for the last month….nice to see the BR team pick up on that too…Sean’s last skip/PU challenge….hahaha

      • Gerri Lee Schafer

        actually, I was flipping through my older journals and it looks like I’ve made all sorts of routines with HKS every second round…great cardio

  • MariaBjørgJepsen

    Great and fun sweat, Lisa-Marie :)

    1) Box Jump & ½ Burpee: 17-17.
    2) Lunge & Swing, 15 kg: 29-27.
    3) 3-Point Jumps & 2 Knee Tucks: 17-17 (sets).
    4) Ball Side Leap, 5 kg: 40-39.
    5) Tricep Dip & Knee Tuck (sofa): 19-20.
    6) Walking Pike Push-up: 15-17.

    I did Sean’s newest right after = 09:19.

    THANK YOU, guys!

    Love, Maria

  • KIMBERLAKE93

    Okay, I was unsure which type of workout/reps I preferred and wasn’t sure how to respond to that question Lisa Marie asked.  BUT….after this workout, I now know……I defs prefer 6 exercised repeated twice through.  Thanks for all you do guys!  :)

  • KIMBERLAKE93

    Sweet LM, the Lunge & Swing were shown 2 different ways…..in the video, you’re swinging the bag on the side with the leg bent and in the demo, you say to do it on the leg that goes back.  I’m just gonna wing in today and see which feels better.  Thanks for all you do, YOU ROCK!  ;)

  • Anonymous

    just finished this one… my legs are killing me!!!!!!!!!!!!! excellent workout.
    1/ 10 – 7 sets
    2/ 21 – 23
    3/ 10 – 10 sets
    4/ 25 – 25
    5/ 6 – 7 sets
    6/ 7 – 7 sets

  • Lenka Slovakia

    Did this one today sweat is coming down love it!!:}1. Box Jump + 1/2 Burpee (Alternative sides): 9-8

    2. Lunge & Swing 19- 20

    3. 3 point jumps + R & L Knee to Elbow (no ugi)7.5-8

    4.  Side Leap using Fit Ball29+-32

    5. Tricep Dips + Knee Tuck(Dip Station)8-5modifi

    6. Walking Pike Push-ups 6set-6set
    this is honestly very very good one next time will do 3 times 18 rounds.. 

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

    Great heart-pounding workout!  We did this late because we had a lost contact lens in the house (not mine!) that caused some anxiety and attention and frustration.  But all is well–it was found NOT in the drain as expected but inside the contact lens stuff bag.  So then we worked out but it’s already 10pm.  Yikes!  But we did it!  I love starting and thinking that in just 12 minutes I’ll be on the other side of whatever craziness I’m about to embark on–but I’ll be more than just 12 minutes better.

    Okay! Scores!  I used a 35lb sandbag, a 10lb ugi and I did regular burpees (burpee with push up and squat jump) instead of box jumps because those seemed like they would be too loud for the neighbors.

    burpee: 12-10
    lunge and swing: 21-21
    3pt jumps and 2 knee tucks (number of sets): 
    10-8 tricep dip and knee tuck (# of sets): 9-10
    side leap with ugi: 29-23
    walking pike push ups (each push up is 1 rep): 13-12

    Goodnight! 

  • http://akik50.tumblr.com ivy

    HI!!!!! I really enjoy doing workouts with 6 exercises. For some reason it just goes by faster for me to repeat a circuit 2x instead 3x with a workout with 4 exercises. But yeah!!! i wouldnt mind doing a workout with 4 exercises though, i just prefer workouts with 6 exercises. After doing this workout, i really loved the box jumps!! and the tricep dips with knee tucks are a damn challenge, but you’re right because thats the only way to get better at them. but overall, im in love with my dip station :D thanks for doing all of THIS for us!

  • Anonymous

    oops this was a reply to Bodyrocker bonnie that went awry!

    thanks!  I’m still wasted!  making work hard, my arms are dead! lol no pushups for me today! lol maybe burpees without pushups maybe

    yesterday all my pushups were a type of burpee, or a dynamic pushup, but I miscounted and only did 80.  will you guys be punishing me?  ha ha!  have a good day!

  • fittobechels

    Just did this one! My knees are bad today, so I had to modify things, but I kept the intensity up and got a great sweat! My scores are:

    Box jump and half burpee:  6.5, 6.5
    Lunge and Sandbag Swing:  18, 20
    3 Point Jumps + knee to elbow:  8, 8
    Ugi Side Leap:  35, 36
    Tricep Dip + Knee Raise on Dip Station: 8, 8
    Walking Pike Pushups: 11, 13

    Another great workout! You guys are knocking it out of the park!!

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

    1/11/12
    This workout was so fun!  I planned to do 3 rounds, but I was wiped out after 2!  After a little break, I did 2 rounds of Sean’s chest/tri workout from week2/day1.  My arms wouldn’t take a 3rd round.  Next, I did skipping & a little bonus.  I don’t know what got into me tonight, but it was awesome.

    box jump + 1/2 burpee 15  12
    backward lunge + 15# kettleball swing  24  25
    2plank jump + 2reptile on fitball  10  8
    dip + hkr  14(3 dips w/o touchdown)  13 (2 dips w/o td)  ( rep = 1 dip + 1 hkr)
    fitball side jump lunges  39  35
    walking pike pu  8.5  9  (i counted 1 rep as 1 pike + 1 pushup)

    for Sean’s chest/tri workout,  I accidently didn’t set the stopwatch for round 1.  It took me 10:31 for round 2./.. slow!!!
    I used a 10# kettle ball & my fitball for the swiss ball 1-arm press & did all pushups from my knees.

    followed with 20 min of 10/20sec skipping in 4 min increments
     & this little bonus:
    10 hanging knee raises (no touch down, & 7 with front kick outs)
    10 core splits (touch down, but full leg extension)
    10 reverse pu
    20 reverse plank knee tucks, hands on fitball
    5 ninja jump tucks
    10 90-degree knee bend toe touches, fitball balanced on ankles
    10 fitball situps
    10 side plank bicycles per side
    20 of melissa power’s mummy obliques (side to side crunches)
    1 ninja jump tuck burpee

    In tonight’s workout I did 125 pushups!  
      
    Thanks :)

    • BodyRocker_Bonnie

      yow, Jess!! way to go, killer workout. I love getting a dose of energy like that where I just keep going :)

  • http://twitter.com/FlaviaRequim Flavia Requim

    Did my day after day torture session.. lol, but it was very fun, this multiple exercises workout made it pass very quickly, you asked us about witch type we prefer, more exercises, less exercises, I think the variation is the key, like the both ways… Liked this one a lot, it was very fun, specially the lunges with swings, I love the both exercises and toghether I love much more! ^^

  • Anonymous

    wow. That is an incredible way to honor your father. Good luck. :)

  • Anonymous

    Went through this workout three times, since i’ve been slacking this week. :(
    I really liked the box jumps. They’re a lot harder than they look!

  • Bodyrocker_Audra

    I just got my new sandbag!  Purchased some sand and can’t wait to fill it haha!  Been doing without it for so long modifying with my barbell and now I can finely do it right lol. 

    • Anonymous

      I got mine for Christmas along with the dipstation. It brings a whole new level of beating the pants off Brutus!!! Hope you have as much fun with as I do.

      • Bodyrocker_Audra

        Looks like I’ll have to wait til Febuary for the Dip Station to be available again :(

    • Anonymous

      Wow! I’m rather speechless, never thought that would happen!  congrats Audra!

      • Bodyrocker_Audra

        lol, I figured it was time haha!

    • KIMBERLAKE93

      Yaaaaay Audra!!!  You are gonna LUV it!!!  Like “Jeeplover01″, I got mine from Santa as well as the Dip Station.  Changes things up entirely.  No more homemade sandbag with awkwardness and leakages LOL.  It was the best Christmas eva!!!!!!  ;)

      • Bodyrocker_Audra

        Now I really want the Dip Station baaaaadly.

  • Sarah G

    I just had nooo energy today… might have been due to yesterday’s brutality!

    My scores:

    Box jump & 1/2 burpee: 9/7
    Lunge and swing (20lb sbag): 16/14
    3 point jumps: 9/6
    Side leap (w/o ugi): 49/49
    Tricep dips w/ knee tuck (on a bench): 39/39
    Walking pike push ups: 5.5/5

    My arms were angry at me with the dips and push ups. lol I think they have enough!!
    This was a fun work out though! And thank God there wasn’t a Sean component to this one! :P

  • Laura Okobi

    Also, I’m not a big fan of lots of equipment.  I purchased the sand bag, but I use handweights in it’s absence and a chair instead of the dip station.  It works for me.  I’m too new of a bodyrocker to start elevating anything really… so… LOL I don’t need the Ugi ball.  Anyway, the less mess the better, because my space is limited… Can’t be stack all that equipment and keep a tidy space with enough room to work out.

  • Laura Okobi

    I’m a fan of doing the 6 exercises twice.  I don’t know about anyone else out there, but I have to modify like crazy, but it’s still whooping my behind!!  There’s something about doing it twice that makes me feel like I’m getting a break.  I think because it breaks up the monotony of having the 4 exercises 3 times.  It really feels like I’m getting more with the six… JS  AND  I’ve lost 6 LBS!!! Whoo-hoo!!! I feel awesome too!

  • Laura Okobi

    I’m a fan of doing the 6 exercises twice.  I don’t know about anyone else out there, but I have to modify like crazy, but it’s still whooping my behind!!  There’s something about doing it twice that makes me feel like I’m getting a break.  I think because it breaks up the monotony of having the 4 exercises 3 times.  It really feels like I’m getting more with the six… JS  AND  I’ve lost 6 LBS!!! Whoo-hoo!!! I feel awesome too!

  • Anonymous

    did this one today:
    box burpee- 6,7
    lunges- 19;13
    ugi jumps and reptile tuck- 7,9
    ugi side lunges- 30, 40
    dips and knee raises- 9, 8 (i used 2 chairs so it made it a little harder..)
    pike push ups walks- 7,6
    it was really fun to do it thank you!
    i have a Q- does anyone else feel like they’ve been eating a lot (not in portions but just in getting food every 3 hours feels like a lot) and not seeing any changes? i feel so frustrated coz i’ve been really watching my diet and been eating avery single thing that i plan but i still don’t see anything. i used to be on this diet a few years ago and i didn’t cheat one bit and it worked amazingly but now i feel like nothing is happening and i don’t know if it’s because it’s harder for thinner ppl (coz i truly just want to get rid of that little extra tummy fat that won’t go away), or if i just need some more time and patience. well.. if anyone else is experiencing the same problem it’d be really encouraging to know…

  • Jill Hobbs

    Disappointed I can’t do this today…I sprained my ankle 4 days ago and I am still recovering. The Box Jumps/Half Burpees look fun. I blasted out some dips, press ups and core exercises today though. I’m going to do what I can!

  • Anonymous

    I’m having so much fun this week, its ridiculous! :D

    My score:

    1. Box Jump + 1/2 Burpee (Alternative sides) : 8, 8 sets

    2. Lunge & Swing: 13, 13 reps

    3. 3 point jumps + R & L Knee to Elbow: 9, 10 sets

    4.  Side Leap (no weight) : 46, 42 reps

    5. Tricep Dips (forgot the knee tuck o.O) : 10, 9 reps

    6. Walking Pike Push-ups: 6, 8 sets

  • Anonymous

    hey guys!

    did domino workout both rounds and continued on into “sexy sumer body workout” and made it through 14 rounds of that before deciding time was running out!  feel good, except pushups are off knees today after all those yesterday!  ha ha!
    found the lunge & swing totally huh? couldn’t figure how to do it so that it was effective at anything, couldn’t lunge deep enough or swing with any force.  I think I’m faster at swinging so it wouldn’t coordinate, oh well!  also took me until the second round to figure out 3 side plank, knee in.  my side touch jump with ugi had to go really slow as to bring the ball all the way up slowed my jumps way down.  I think maybe I’m just not advanced enough to coordinate these probably!  got a good sweat anyway!

    box jump – 7, 6.5
    lunge & swing – 18, 19
    plank/jump/knee in – 7, 10
    dip & knee raise – 10, 9
    side touch jump with ugi – 27, 29
    walking pike to pushup – 6, 9
    then
    prisoner squat & kick – 18
    one leg pushup – 17
    bicycle – 33
    one leg deadlift L – 14
    one leg deadlift R – 14
    dips – 12
    side lunge & jump L – 17
    side lunge & jump R – 18
    pull up – 10
    get up – 7
    side crunch L – 21
    side crunch R – 18
    dive bomber – 8
    jump lunges – 21

    plus a burpee for erin!
    toasted!

    • BodyRocker_Bonnie

      Tee, way to go :) :) :)

  • JA_BodyRocker

    ♪♫ BodyRocking is in the house tonight ♪♫ Everybody just have a good timeAnother brutally sweaty workout to love!1. Box Jump/Burpee – 7, 62. Lunge Swing (16lb bag) – 22, 213. 3 pt Jump – 6, 54. Side Leap (5lb DB) – 26, 265. Tricep Dip Knee Tuck (used chair) – 7, 7.56. Walking Pike Pushup – 7, 5Also did 2 rounds of Sean’s Set You Free (Week 2 Day 2) yesterday’s workout as I thought it was only suppose to be only 1 round. I just kept thinking “what doesn’t kill you makes you stronger”… but that nearly killed me! My preference, the 6 x 2 rounds workouts but I also enjoy the 4 x 3 rounds workouts as well. Love the skipping too! With much thanks and appreciation for all you do!

  • Anonymous

    Yes, still here guys! :D
    My scores, without equipment:

    1: 6/5,5
    2: 24/23
    3: 5,5/6,5
    4: 14/13
    5: 28/29
    6: 4/5,5

    I was trying to to jumping lunges but I just couldn’t after all those jumps in the first interval. Also, the first exercise, instead of box jumps I did one jump forward/backward/forward since my room is quite small. Great workout, loved it – so intense and just kickstarted my day, lots of energy :D

    Thanks for all the inspiration you guys! Keep on rockin’!

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

    I think they are from last year

  • Annebel Wind

    Hi everyone here are my scores for today’s workout.. Still loving it!

    1: 12, 10
    2: 20, 23
    3: 10, 11
    4: 25, 22
    5: 8, 9
    6: 6, 5

    Couldn’t keep my feet of the ground with the tricep dips.. Not yet :(  But I will get there!
    Thanks guys!

  • Annebel Wind

    Hi everyone here are my scores for today’s workout.. Still loving it!

    1: 12, 10
    2: 20, 23
    3: 10, 11
    4: 25, 22
    5: 8, 9
    6: 6, 5

    Couldn’t keep my feet of the ground with the tricep dips.. Not yet :(  But I will get there!
    Thanks guys!

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

    Oh AND! I loved this type of workout, 6 exercises run through twice, but I like anything that gets thrown at us to be honest…. Variety is the spice of life so sometimes it’s good to have few exercises with many rounds, then other days it’s great to have 12 completely different exercises.

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

    Oh AND! I loved this type of workout, 6 exercises run through twice, but I like anything that gets thrown at us to be honest…. Variety is the spice of life so sometimes it’s good to have few exercises with many rounds, then other days it’s great to have 12 completely different exercises.

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

    Heheheee this video was brilliant! Totally feeding off your positivity Lisa, thank yooou!!! I don’t know if I mentioned in yesterday’s post but I do think you are so right about this week being the hardest out of them all. This is where the CHALLENGE hits. We feel great and we’re seeing some results after the first week… making this week so easy to have little slips in the food department OR in skipping a workout department… but oh your speech has done wonders – I feel amazing and I want to KEEP feeling amazing. I am STAYING with you and I am rocking my body like I’ve never rocked it before!!! Thank you Lisa, Sean, Freddy for this fabtastic 30 day challenge, I’m so happy and focused… For the first time in a long time I feel like I can call myself a BodyRocker again!! xxx
    Scores~~
    Box Jump + 1/2 Burpee – 10.5-8
    Lunge & Swing (14kg) – 20-20
    3 Point Jump R+L Knee Elbow – 9-8
    Tricep Dip + Knee Tuck – 8-7
    Side Leap w/ 2x5kgDBs – 19-29 (Second reps without weight)
    Walking Pike Pushup – 5-5.5

    Feeling great, feeling worked and feeling tight. 
    THINK !!!!

  • rybka

    I like more exercises that I dont have to repeat again:) It goes much faster and it is much more fun. So 12 minutes 12 dif. exercises were the best!

  • Megan Dee

    I love your pep talks. I LOVE that you focus on being healthy and taking care of your body not just being ripped and sexy. THIS is why I dont care about the sexy photos. You arent raunchy, you’re celebrating beauty from the inside out and caring for your body. Its so motivating and inspiring. I love the feeling I get when I know I’m caring for myself, even though I dont look perfect. Thank you!

  • Anonymous

    Love this workout!! I love the simple routines lately guys (both Lisa’s and Sean’s) and the fact that you have both interval training and time challenge!! You rock!

  • Mmghia

    Early bird! I like it. Have a great day!!

  • Mmghia

    Go slowly steph, I have hurt my shoulder and have been so anxious to do arm work but I can’t just yet.  Heal properly and you’ll be back to sweating up a storm in no time. Take Care Michelle

  • http://twitter.com/karmalaluna Arika

    I am not on this day yet but I just wanted to say that I am loving the 30 Day Challenge!

  • Mmghia

    How long have you been bodyrocking and how clean is your diet on a scale of 1-10 (10 being perfect)?  I have been BRing for almost one year and I am in the almost the best shape of my life.  I am stronger and have nice muscle definition.  BR works!!! I obviously did not go for the quick fix but I have been faithful with my workouts and eating around a 6-7. I believe in a piece of cheesecake every now and again :) STAY WITH IT you won’t be dissappointed.  Best of Luck Michelle

  • Janessa Reimer

    Awesome workout you guys! my scores
    11/10
    22/20
    10/9
    43/43
    36/36(i did knee hugs instead)
    15/14

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

    I prefer 12 or 6 exercises. Equipment or not. We all have bags and kitchen chairs sofas etc to improvise because we are bodyrockers :)

    Scores ( my word is persistence)

    10,7
    23,23
    6,6
    20?i somehow lost track, 30
    10,9
    5,5

  • Charlie D.

    Nice!  I don’t have a dipstation, so I did pullups (assisted) and knee raises on a pullup bar.  Here are my scores:

    box jump and half burpee: 10, 8
    lunge swing: 23, 22
    3pt: 11.3, 8.5
    side leap: 23?, 22
    pullup/knee raise: 7.5, 5.5
    pushups/pikes walking: 14, 13

  • Charlie D.

    Nice!  I don’t have a dipstation, so I did pullups (assisted) and knee raises on a pullup bar.  Here are my scores:

    box jump and half burpee: 10, 8
    lunge swing: 23, 22
    3pt: 11.3, 8.5
    side leap: 23?, 22
    pullup/knee raise: 7.5, 5.5
    pushups/pikes walking: 14, 13

  • Svenja R.

    i love all the creative workouts. when it’s boring like the “normal” exercises i find it harder to get motivated.  
    but very creative workouts tend to be quite complicated so I think the best way is to change it up. 
    I like going back to basics (like squats, push ups, knee hugs..) when I don’t really feel like working out and I don’t want to focus my mind like totally on it, you know. Just sweat it all out, feel great and be finished ;) 

    So I think you guys are doing a great job in alternating the kind of workouts. And when I have too little time or want to switch things up a little more I still can do straight 10 minutes of Burpees or the 6 minute workout or some high knees.. 

    I think this side already offers workouts for any kind of excuse ;)

  • Anonymous

    fantastic workout! loved it so much after two rounds, that I added an extra round :) yes, I feel great!!

    1. 9/9/9 
    2. 23/25/25
    3. 11/10/10 (without ugi)
    4. 43/48/46 (without ugi)
    5. 9/9/9 (on my sofa)
    6. 6/7/6 
    + 10 extra push ups

    + burpee for erin!

    and now, I’m off for my tapdance-class!

  • Kathy_Bodyrock

    Wow, lunge and Swing looks so easy, but it´s not! A great exercise :)

    Anyways, my scores for todays workout:
    1. Box jump + Half-Burpee: 9 9
    2. Lunge+Swing w/SB (11kg): 21 18
    3. 3Point jumps + R/L Knee to Elbow w/Medicine Ball (10 pounds): 7 7
    4. Side leap w/ball (10pounds): 19 16
    5. Tricep Dips+Knee tuck w/DS (proper form): 8 10
    6. Walking pike push up (that was fun): 10 11 (1 push up= 1 rep)

    + Burpee for Erin <3

    thank you so much for this workout :) love the energy :))

    nice day to all bodyrockers :)

  • Samanthina

    Hi,guys,i did this great workout about 1 hour ago.

    box jump+1/2 burpee-11 11
    lunge & swing-12 14
    3 point jumps+ R&L knee to elbow-7 10
    side leap-40 47
    tricep dips+ knee tuck-18 18
    walking pike push ups-15 13
    +
    a healing burpee for Erin

    Thank you,Lisa-Marie.:)
    Good night to everyone.

  • GoustiFruit

    Oh, I planned to re-do Seans workout from yesterday after this one, but after the last round of PU, it was out of question ! I’ll keep it for the week-end rest days…

    Box Jump + 1/2 Burpee: 14 – 13
    Lunge & Swing w/Sandbag: 23 – 23
    3 points Jump + Knee to Elbow w/Ugly: 9.5 – 8
    Side Leaps w/Ugly: 32 – 30
    Triceps Dips + Knee Tuck: 14 – 10 (had to catch my breath before the 2nd round !)
    Walking Pike PU: 17 – 19 (counting each)

  • kat

    Wow talk about a great Sweat right now!!
    box jump + 1/2 Burpee 9 10
    Lunge (8lb ball) swing 22 22
    UGI side plank jumps (L+R) knee to elbow 7.5 9
    Side leaps using 8lb ball 37 35
    Tricep dip knee tuck (YAY no modifications) 7 8
    walking pike pushups 8.5 8
    also 500 speed runners
    15 crossed leg Burpees
    50 crunches

  • Krustysnuggums1

    just finished this one!!! still in my workout clothes trying to catch my breath. whew! what a killer….but oh so great!

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

    Box Jump & 1/2 burpee – 10,7
    SB lunge & swing – 17,18
    Ugi 3pt jump combo – 6,7
    Ugi side leaps – 27,24
    Tricep Dip (toe assist) & Knee Raise – 6,5
    Walking  Pike PUs – 4,5

    My armssss! They’re so sore!

    Off to the dentist now… ugh.

  • Anonymous

    Again, super tired today day #7.  Only did 8 rounds total of 8 minutes with great modifications.  Hope the fatigue will pass.  & I know it’s not hypothyroidism or B12/Fe deficiency.  

  • BodyRocker_Bonnie

    Nice start to my day!  Used 25lb SB and 8lb Uig

    Box Jump & 1/2 burpee – 12, 10
    SB lunge & swing – 23, 22
    Ugi 3pt jump combo – 11, 8
    Ugi side leaps – 28, 22
    Tricep Dip (toe assist) & Knee Raise – 14, 12
    Walking  Pike PUs – 7, 6.5

    Extra stuff…High Knees & 100 PUs
    50 HKs / 20 regular PUs
    50 HKs / 20 supergirl PUs
    50 HKs / 20 reverse PUs
    50 HKs / 20 elevated on dip station
    50 HKs / 20 8lb rows to shoulder

    Abs extra:  2 rounds of 20 Ugi Twists / 10 Ugi V-Ups / 15 oblique crunches L & R

    I really enjoy any mix of exercises in a repeated circuit, ranging from 2 to 6.   I like combo exercises that are easy to remember and work different muscle groups too.

    Thanks for everything!   Lisa, your word THINK is really working for me already today so I’m going to stick with that.

    • Anonymous

      my pushups tonight were like yours here except I did 100 high knees(no rope) and 20 abs! lol no pushups as my arms are just shot!
      100 HK/ 20 leg raises
      100 HK/ 20 situp to knee, sit up high
      100 HK/ 20 v-sit
      100 HK/ 20 touch side to side
      100 HK/ 20 one leg touches

      yesterdays pushups were
      20 medicine ball burpee pushup
      20 regular burpee with pushup
      20 side plank burpee
      20 dynamic pushup
      I forgot to do another set after I got home!

      • BodyRocker_Bonnie

        Hi Tee, I really like the HK/Abs sets you did. I might start to vary my 100 pu’s / day a bit with challenges like this, depending on how I feel. I really like throwing in the cardio now with either PUs or abs work! P.S., I am always doing just high knees unless I mention my rope. I can only skip in one place in the house and its not where I workout, so if I use my rope its as an extra before or after a workout. I used to hate HKs, and now I like them…only BR could do that to me :)

  • Larism Mrgc

    I like all variations. 12 exercises once, 6 exercises twice or 4 exercises. Personally the only bad thing about the 12 exercises once is that if you dont manage to do one of the exercises properly thats it its gone. I think you guys should post all the three variations though. Its good to always keep it new. 

  • MariaBjørgJepsen

    I just did yesterday’s 2 workouts, they left me…. soaked in sweat, but that doesn’t even cover it! ha ha. But this one looks like so much fun!!! I might squeeze it in later, right before I go to the movies :)

    Thank you so much for supporting us and taking care of our needs, Lisa-Marie, Sean & Freddy. I really appreciate it! So far, I have enjoyed all of your workouts. I think I prefer 4-6 exercises 2-3 times through, because then I have time to become familiar with the moves and combos. Its also fun with 12 different ones, as long as there are NO more than 3 different moves in 1 combo – pretty please :) THANK YOU!!!

    My word for today: FIGHTER!!!

    Love, Maria

  • Anonymous

    Here are my scores.
    1. Box Jump + 1/2 Burpee (Alternative sides) 10,11
    2. Lunge & Swing using the 24,24
    3. 3 point jumps + R & L Knee to Elbow using a box  11,12
    4.  Side Leap using the with 2kg medicine Ball  38,31
    5. Tricep Dips + Knee Tuck using the Dip Station 13,11
    6. Walking Pike Push-ups 13,13 (counted each push up as 1 rep)

    After this i did one of Jess WO from her FB page

    Interval Training. 12 Rounds. 2 Intervals (10/50)
    1) Mountain Climbers –
    2) Star Jumps –
    3) Mountain Climbers –
    4) Half Burpee Push Up –
    5) Mountain Climbers –
    6) Jump Lunges –

    Now i’m done
    Have a wonderful day all.

  • Carolyn

    @Vivi: I felt the same and did the day #1 combo again right after…or just repeat it!!!

  • Vivi

    I did it but it feels too short !! Not a big sweat but great one.

  • Nicole Tmy

    SCORES:

    1. 10, 10
    2. 13, 11
    3. 8, 7
    4. 27, 29
    5. 13, 14
    6 2, 2 

    SEANS (SET YOU FREE WORKOUT)

    Time: 8:45

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

    My word: POSITIVITY

    Fabulous workout! I am gassed! ;-))))

    1. Box Jump + 1/2 Burpee: 10 10

    2. Lunge & Swing: 18 19

    3. 3 point jumps + R & L Knee to Elbow: 8 7 (sets)

    4.  Side Leap: 20 18 (with two 5 kilo hand weights)

    5. Tricep Dips + Knee Tuck: 8 6

    6. Walking Pike Push-ups: 6 5 (1 push-up + 1 pike-press per set)

    Whatever you throw on us I love! I’d even like the 12 different exercises if they were simple ones – the only thing that got me a bit overwhelmed last week was the 12 different complex movement combinations – as tee_w said, those would be great for time challenges…

    I had to miss yesterday, as I was traveling all day, and that on top of only 3hrs of sleep. If I had tried to workout when I got home, I probably would have injured myself. That was my contribution to THINKING and being considerate with my body ;-) … I will do yesterdays workout on Sunday though FOR SURE and that is a promise to myself.

    I’m getting so much better at the Tricep Dips, yea! It’s consoling that you, Lisa-Marie, don’t like them either… I am at the point where I can almost keep my legs up in the air entirely… so hooray for that!
    Best, Katja

  • Carolyn

    I use two folding chairs, back to back…it’s shorter as well, but it works!

  • Milla

    I like them all but 6 or 12 different exercise are the best, time goes so fast and I like complicated too cause then I don’t get bored and I can push much more :))

  • Anonymous

    Liked this one so much that I have to did it right away! :) 

    1. Box Jump + 1/2 Burpee: 11,9 
    2. Lunge & Swing: 26,26 
    3. 3 point jumps + R & L Knee to Elbow: 11,12 
    4.  Side Leap: 28,31 
    5. Tricep Dips + Knee Tuck: 12,12 
    6. Walking Pike Push-ups: 18,17 

    After this I did Seans Weighted Workout “MuscleTone” from day 5:

    15 Half Burpee Rows + 15/15 Single Leg 1 arm rows (L&R) + 15 Dip Station Arm Ups + 15 Jack Curls 

    3 rounds – my time: 10:48 min 

    Sweeting… ♥♥♥

  • Zmonky

    Some weeks ago, I heard my cousin talkin about wanting to lose weight, so I told her about bodyrock. I knew she had no equipment so I told her how I improvise in order to do the exercises(a school bag filled with books as a sandbag and ugi ball, and two chairs with something heavy on  them so that they don’t fall on me while i do pull-ups or dips) and I mentioned that the only equipment that I can’t improvise is the swiss ball. Soo, two days ago when I got back home from work, i found out she had left me a gift for my birthday…and now I have a swiss ball! It would be great if you made workouts that include it, now that I actually have it… And it’s the greatest gift I could’ve received!!

  • Sad :(

    I’m so sad :( I made it through the first week, but then i hurt my knee and i’m not able to do the workouts anymore…i just had it all going up…my weight started to fell down again…and now i’m down again….:(

    • Anonymous

      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 pushus as well.  put some of these together in a workout! and watch what you eat!

  • Mmghia

    Variety is the spice of life. Change it up. Do the unexpected! 

    It matters not to me how the exercises are layed out as long as its not the same old same old.  It was fun when we were challenged to do a headstand or a bridge.  I was great when we had 4 min workouts and 50 min workouts.  New exercises are always a plus and so is the 30 day challenge.  I do miss specific eating goals for the week such as eating tomatoes with every meal or trying to intoduce “super foods” into our diet.  “Eating Right” is a huge life change. I liked  LM challenging  us give up one favorite food for the week, that works for me, small steps.  Thank you for allowing me to share my opinion and thank you all for this great community!!

  • heliise16

    Hey guys!
    I was just wondering what is Zuzana up to as she hasn’t posted anything for a while already…

    Cheers and keep up the good work, you rock! ;)

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

    1/11/2012 workout #2 today

    It was too late for me to jump like a frog in my apartment & I wanted to do a second workout, so here’s what I made up (it was fun):

    ~22 lbs in bag

    14 min total

    Part 1 6 min 10/30sec x9
    hanging knee raise + dip  9  10  10 (first 3 of each round no touchdown)
    sandbag held at back side lunge, alt 13  12  13
    reverse pu  10  11  13

    Part 2: 2 min countdown, max reps  14
    backward lunge sandbag cross body pickup- clean/press-backward lunge + kick up

    start with sandbag at right foot.  step left foot back into a lunge, grab bag, & stand up.  clean/press bag.  step back with right foot into a lunge & set bag next to left foot.  kick right foot to left hand.  that’s rep.  alternate.

    Part 3 6 min 10/30sec x9
    1-leg deadlift + sandbag row*
    LT 15 (rows only) 9  8  
    RT 16(rows only) 8  8
    1-hand on fitball push-ups form knees, alt 10  9  10

    +100 mountain climbers

  • Heather

    I like four or six if they’re combo exercises – by the time I get to do the combo the 2nd or third time, I finally feel like I can push to my maximum because I don’t have to think as hard about where to position my body or what I need to be doing – which tends to slow me down some. If you do just straight easy peasy exercises I can handle the 12 in a row different… ie: burpee, pressup, squat jump, high knees, jump lunge… Thanks so much for listening to us and giving us all that you give us! I am feeling awesome like I did when I first got hooked on bodyrocking in 2010. I’m really motivated by this 30 day challenge and I’m pushing myself HARD to do Sean’s workouts as well as Lisa’s, even though I am wiped out by the end of Lisa’s, already! Much love and support to you all.

  • Vivi

    DO you know something worth that to be stopped in your workout ?!!!!! Grrr That’s what happened to me yesterday at gym ! SO I’m late, now, I was not able to do Lisa and Sean workout from yesterday.
    I only did body-building and my 100 PU & abs.

    I hope today I could do this one !!!

    • Vivi

      “Worth”, I would mean WORSE of course :p

      • Anonymous

        hey vivi
        now that you’re signed up properly, you can edit your comments.  where it usually says like and reply, on your own comment it says edit and reply, if you click on edit it brings up your comment and you can just correct yourself  cool hey!

        • Vivi

          Yes I tried but I couldn’t validate :/

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

    I will be doing this workout tomorrow & I can’t wait!  Today I did “Boom Boom” after a few days off.  I was drained & feel much better now.

    Not too long ago, people complained that there were too many 10/50sec 12 min workouts (when Sean first joined the team in Oct/Nov).  It’s impossible to please everyone!  I think you guys should keep mixing it up.  Thanks for all of the hard work each of you puts into this site.

  • Anonymous

    I use a 20-35 pound luggage bag w/spelt grains :p and a walker that I got for free. NO EXCUSES!!

    • Jonanbritt1208

      You can also use a luggage bag with cat litter in it

    • Jonanbritt1208

      You can also use a luggage bag with cat litter in it

  • Anonymous

    I like all combinations,  I just find it hard when there are multiples of exercises combined into one exercise in a short time period.  I personally prefer when there isn’t for example 2 burpees 2 side lunge and a jumptuck.  Your first day two workout  had too many of these combo’s but it would be a good workout for a time challenge – like do 15 reps of each. or keep combo’s short and only a couple in each workout.  such as one burpee, one pushup, one jumptuck.  I like 4 exercises repeated 3 times, or 6 exercises 2 times, or 12 exercises one time.  I like different intervals as well such as 10 20 and 10 30.  Or an timed interval plus a short time challenge – perfect place to put an exercise with several components! 

    I have been doing this long enough to also know how to change your workouts to suit me as well.  So keep ‘em coming!

    • Anonymous

      I agree with you totally. I too like all combination, bodyrocking for more than 2 years.
      so 4, 6 or 12 its all good different intervals too, all good. the only things that was “too much” lately  was the combination of the exercises. like tee_w said, to many parts for one exercise

      thank you 
       

  • http://twitter.com/rebeccalowdon Rebecca Lowdon

    the circuits with 4 or 6 exercises are great. 12 different exercises (or 12 different combos…) is just a lot to think about when you are trying to focus on the workout, especially if you workout early in the morning like I do! With the workouts last week I found myself losing time every 50 second interval, just reminding myself what each exercise was, and losing intensity focusing on getting through the combos – I’ve been bodyrocking for a year now, and noticed a real difference when the # of combos increased.
    That said, I do like the high rep workouts every so often, with a single circuit of several different exercises. I usually “save” them for the weekends when I have more time for a time challenge. e.g. the 1000 rep workout last December was amazing! I think if you have many (more then ~6) different exercises in one workout, it works better in a time challenge/rep challenge format rather than an interval training format.Thanks for all you do Lisa, Freddy & Sean – I really appreciate your intensity and enthusiasm!

  • Anonymous

    I have a walker. Just like a dip station but a bit shorter. Plus, it was free.

  • Krustysnuggums1

    gonna do this one first thing in the morning…looks great…I can’t wait. Does anyone else wonder if Z is alright?…she’s been missing in action for a very long time. Still luv ya Z!!! <3 

  • Krustysnuggums1

    gonna do this one first thing in the morning…looks great…I can’t wait. Does anyone else wonder if Z is alright?…she’s been missing in action for a very long time. Still luv ya Z!!! <3 

    • Heather

      Saw a sweet video from her on facebook just a few days ago. She’s doing well and sending love, as always. Hope to see more from her, soon.

      • Anonymous

        hmmmm, maybe look on youtube?  maybe show up there.   hint

        • Anonymous

          Thank you, thank you, thank you, my darling!!!!!

    • Anonymous

      Yes, I wonder about Z as well.  I hope she is ok.

  • ZoeRocker

    I really enjoy anything you guys throw at us. I LOVE BODYROCK!!!! Its the fast track to a six pack!!

  • Anonymous

    I think they have videos on the dipstation page, showing what kind of different exercises you can do with it :)

  • Anonymous

    I love it!!! I really love the variety of exercises, I personally prefer to have 12 exercises to do once or 6 to do twice, I don´t know it´s easier on my mind in case i find an exercise too difficult, so I´m not thinking (I still got to do this for two more rounds).   But, you can´t please all of us, some like to repeat simple exercises, others like more complicated ones…but the truth is no matter what i´ll do them and I´ll do them gladly, just keep rocking and motivating all of us, and again and again, THANK YOU!!

  • Anonymous

    Definitely 6 or 4 exercises are much better than the 12 different ones ;)

  • Catsnp

    This one looks really fun. Can’t wait to do it in morn :) Still sore from the past 2 days :(

  • struggling with energy level

    Could you please create a meal plan along with the workout program, just like the schedule you have, thats very helpful. Im struggling wit diet, weigt lose and energy. Also, lisa could you please post your breakfast recip. here so we can you this site as one source rather than viewing 2 diff sites. Thank you thank you thank you so much for crezting this probram and specially the schedule. Please create a meal plan in order for us to have the proper energy while losing fat

  • Anonymous

    This is the best workout. I can’t wait.

  • Anonymous

    This is the best workout. I can’t wait.

  • Famfit1

    Can you buy Ugi balls in Australia or get them shipped ?

    • Alana6

      No, but I found a “wall ball” which I believe is very similar, I got a 5kg one shipped to Perth WA the east coast  (from memory for round $60AU) and is brilliant!!

    • Alana6

      No, but I found a “wall ball” which I believe is very similar, I got a 5kg one shipped to Perth WA the east coast  (from memory for round $60AU) and is brilliant!!

    • Alana6

      Its a 14inch Crossfit Wall Ball in either 5 or 9kg and I bought online from http://www.gymdirect.com.au

  • http://twitter.com/Miss_Direct laura

    Responding to your question in the video, I like fewer exercises more times through (like four exercises three or four times through).

    • password

      Agreed! I feel like I get a better burn by visiting the same movements in a few cycles.

      It can feel torturous on your muscles, but it’s even more torturous on your mind and will power!

    • password

      Agreed! I feel like I get a better burn by visiting the same movements in a few cycles.

      It can feel torturous on your muscles, but it’s even more torturous on your mind and will power!

  • Jessica

    Can’t wait! :) I’m so excited. Doing these every day gives me something to look forward to.