Jan 12 2012

Day 4 Week 2 of The 30 Day Challenge – Bringing Sexy Back Workout

Hi Bodyrockers,

Decisions is my power word of the day today. Watch the video for my pep talk on the kinds of decisions each of us can make to start to make the kinds of changes that will best support our training.

It’s really important that you guys start to get your heads around the idea that these workouts make you feel loads better. Yes thats right – they are fun and they make you feel & look better. If you are pushing to your individual max effort all of the noise and chatter from your day will just disappear and your mind will quiet down. Stress will sweat out of your body.

A BodyRocker on my Facebook suffers from depression, but BodyRocking is part of her therapy and helps her feel alive and gives her energy for her day. She asked me if I was a naturally upbeat person – this is what I wrote back to her:

I think I am just of an age and in a place where I am happy with who I am and have just come to terms with the fact that somedays I feel fatter, some thinner, some prettier, some not so much, I think I have been blessed with amazing friends who I truly wouldn’t be who I am without and a great family, and I have had to learn some life lessons along my path and had moments of real sadness and loss and total desperation looking for some answers as to why things happen … and I really can only offer you what I have learnt, Look after those you love and always be true to yourself & if you are a good person good things will happen to you… I am always positive and since loosing my mum I count everyday a blessing, I never want to be miss world, and I know there are a million people out there who would kick my ass at most things everyday, but I can honestly say I am never happier than when I can help someone or be part of something really positive that makes a change, and you can’t be sad when you read the comments here, I feel blessed to have so many amazing people joining me everyday and seeing results …. just love yourself and love those around you and make everyday count !! .. xx Lisa-Marie

Today we are hitting the cardio hard again, We are pushing through week two and we can see the finish & our well deserved rest days are in sight so don’t give up now :) . Just one more day to go. Let’s do this !!

Lisa-Marie’s Cardio Workout:

Set your interval timer to 10/50 for 12 rounds. You need to complete the following 4 exercises 3 time through.

Press up Burpee + Plyometric Jump (or squat/tuck jump)

Star Single Toe Touch Abs

Sit Squat & Jump using the Pink Sandbag

Ugi Ball Mountiain Climbers x 10 & Ugi Ball Toe Touch’s x 10

Make sure you get your scores below :) & join us on Facebook for constant updates !

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 (below), 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.

Want to be part of the community ? Here are our pages so you can connect with us personally & share your food, get constant tips and tricks on ways to keep motivated and stay focused :

Lisa-Marie’s page: click here

Sean’s page: click here

Freddy’s page: click here

Make sure and connect with us and leave us your questions, comments and suggestions, we reply as soon as we can :) .

Enjoy your workout today :) , see you tomorrow for the 600 Rep Workout & the last Weighted Session of the week from Sean.

Freddy, Sean & Lisa-Marie

comments


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

    Well I just finished todays and it went better than I thought it would seeing as I am so sore from this week already. It took me 17 minutes + extra abs. (Still can’t do 50/10 so have to do it with longer breaks)
    Burpee push up + tuck jump= 7/6/6
    Star abs= 23/23/27
    Squat + jump (no weights)= 24/24/26
    10 high knees + 10 mountain climbers= 4/4.5/5
    Finished with 1 round 50/20:
    2 mid + 2 high abs= 8
    Tuck abs= 20
    Star abs= 22
    I am going to do a modified (shorter!) version of the super hot booty work out this afternoon too.

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

    word of the day: confidence

    1) 8,6,6
    2) 23, 18, 20
    3) 17, 15, 15
    4) 90, 110, 110

    I chose confidence because every time i watch your video to see what i have to do i always kind of think that i wont be able to do everything you’re doing. But today i decided I’m going to be confident and tell myself that i can push through and do everything and push myself. loved the workout today!!!

  • Sarina L

    Press up burpee and pylo  10 11 11.5
    Star Single toe touch 32 29 29
    Sit Squat and jump 26 29 29
    Ugi Ball 5 5 5
    I must say how good it felt to be able to jump up on a chair in the pylo jump.  I was always so hesitant about doing that.  Since i have been following your weekly routines it was so achievable!!!! I felt as if I had conquered Rome in a day LOL

  • BodyRocker_Bonnie

    I first did this on 1/13/12 so this was my second time – I didn’t have scores as high as before, but I did a 200 rep ab workout before I started and then I also think I used better form.  So overall I’m happy with it!

    Push up & squat jump up on 10″ high Reebok step:  8, 7, 7
    Star Single Toe Touches:  25, 23, 22
    25lb SB Squat and Press (no jumping):  16.5, 18, 17
    10 Ugi Mnt Climbers & 10 Ugi toe taps:  4, 3.5, 4

    Loved it, thanks!!

  • http://www.facebook.com/profile.php?id=1357952940 Stephanie M Leech

    Word for the day : MOTIVATION! Was supposed to do this yesterday but do absolutely nothing! Had no energy or motivation. Im back today with all the energy and motivation I didn’t have yesterday and then some! Pushed it today

    Pressup/ 1/2 Burpee/ Jump 7, 7, 6 (pressup was modified on my knees)( I was surprised I could do the jump!)
    Star Single Toe touch abs 21, 21, 24
    Sit/ Squat/ Jump 20, 22, 23
    10 Mountain climbers/ 10 toe touches 4, 4 1/2, 6

    *I added Abs tucks again today cuz I love them!!! 17, 18, 21

    FELT GOOD!

  • http://twitter.com/ChickadeeChat Amanda Draine

    Completed this workout yesterday & LOVED IT!  It was so intense, my face was bright red when I finished and that’s always how I know I’ve worked hard.  So here are my results:

    Push-up (regular) + jump up – 10, 8, 8
    Star Abs – 16, 21, 22
    Squat Jumps – 22, 22, 23
    10 toe taps + 10 mountain climbers – 4, 4, 4 rounds (80 total each time)

    So glad to be a part of this positive community!  Keep rockin’ everyone! :)
     

  • Anonymous

    Woo that was a fun one. 

    Well I’m proud of two more things today; 1, it’s pretty late here, but instead of going to bed I did my workout for the day. :) 2, I ran without collapsing and dying yesterday. Now, it wasn’t far at all, but I had to be somewhere fast and I thought, “I wonder if I can handle running there?” I didn’t used to be able to, but yesterday I did, and was only slightly uncomfortable! WOO!

    Thanks a ton, can’t wait for tomorrow’s workout!

  • Anonymous

    Done!! looks easy but I gotta say, those squats with sandbag really killed me! Here are my scores:
    1. p=Push up + jump forward – 7, 6, 7
    2. Star single toe touch abs – 21, 22, 21
    3. Squat + jump with sandbag – 18, 16 ,17
    4. 10 Ugi ball mountain climbers + 10 ugi ball toe touches – 3, 3, 3+10 mountain climbers

    Go Bodyrockers go!! We can complete this! Even if we’re 2 weeks behind. =p
    Thanks Bodyrock team! =)

  • Lila Alejandra ♥

    Thank you so much for recomending this book, I will definitely look in to it because lately my anxiety has gotten a bit out of control. You must be SO GRATEFULL living anxiety free. I´m so happy for you. I think I have just started this long road of recovery. Panic attacks and anxiety started for me just 3 years ago and I am slowly learning from it, and learning to control it drugs free, exercise and a healthy life style.

  • Tamalimama

    Done!
    9, 9, 13
    22, 30 ,36
    20,22,24,
    2,1.5,2

    I was wondering… my internet is very slow and the videos will not download, could you include descriptions of the moves too please!

    Thanks
    Jess (bodyrocker canada 1+ year)

  • Anonymous

    hi again misstulz!  I have not seen where you include my name?  which one?  that’s cool, thanks!
    janet is a really cool artist on maui! http://www.janetspreiter.com/

    I really enjoyed how you died at the end of your second round of the fit test!  ha ha!  and your little squeals of dying during it!  ha ha!  oh by the way, your jump tucks were awesome!
    kyla’s workout looked good too!

    could you tell me again which polar watch you have?  is it Polar FT4F?  I found this website here in canada that has them, plus lots of other cool stuff.
    http://www.treadmillfactory.ca/p-1674-c-43-polar-ft4f-heart-rate-monitor-purple-pink.html and I was wondering if this is the right monitor?

    I may be getting a youtube account soon as I wish to follow another exerciser on there!

    talk to you again!

  • Anonymous

    hi again misstulz!  I have not seen where you include my name?  which one?  that’s cool, thanks!
    janet is a really cool artist on maui! http://www.janetspreiter.com/

    I really enjoyed how you died at the end of your second round of the fit test!  ha ha!  and your little squeals of dying during it!  ha ha!  oh by the way, your jump tucks were awesome!
    kyla’s workout looked good too!

    could you tell me again which polar watch you have?  is it Polar FT4F?  I found this website here in canada that has them, plus lots of other cool stuff.
    http://www.treadmillfactory.ca/p-1674-c-43-polar-ft4f-heart-rate-monitor-purple-pink.html and I was wondering if this is the right monitor?

    I may be getting a youtube account soon as I wish to follow another exerciser on there!

    talk to you again!

  • Anonymous

    What an inspiring post. Keep Bodyrockin’!!

  • BodyRocker_Bonnie

    Atta girl :)

  • Anonymous

    hi misstulz! don’t belong to anything but here so can’t talk to you there or on facebook, and can’t “like” or subscribe! sorry. doesn’t mean I’m not checking things out! lol If you live in Hawaii, maybe on same island as Janet, maybe you could talk her into a video! lol I know, I know, it ain’t that small! ha ha! was there once many eons ago, when I was 12, loved it! went to wakiki and then on to maui.

    I like your bodyrock videos best because that’s what I’m doing, makes me feel like I have a workout partner once in a while! we are very close in height and I think might be closer in size, and somewhat close in speed, so that’s why I want to see your calories burned! lol you are just steadier than me, not taking the breaks I have to, or your editing them out! lol but you keep a straight face that I cannot accomplish, I’m sure I’m grimacing, and making all sorts of faces with my mouth hanging open most of the time gasping for air! talk to ya again!

  • Sandytoesh2o

    I bought my dip station today! Im excited to start using it at home instead of the crappy one at my gym! Yippy!

  • Sandytoesh2o

    I bought my dip station today! Im excited to start using it at home instead of the crappy one at my gym! Yippy!

  • Vivi

    I did it after Sean’s workout from day 3 week 2. But my legs were sore yet after this one so , very hard ti jump from the first exercise !!
    My score was :
    1 jump box + 1 PU : 16.12.13
    2/ Star single toe touch : 48.45.41
    3/ sumosquat &jump & press : 19.19.20
    4/10 climbers+ 10 toe touch box : 6+10climbers. 6+10climbers. 7
    Very good sweat !!

  • Anonymous

    I love bodyrock! I am so happy I found it because I really needed something to take my workouts to the next level. I was so tired of doing the old hum drum at home with videos.

    I have also been inspired by the 30 day challenge to really watch what I eat. I’m eating a lot more veggies and fruit.

    PU (mostly girlie) and squat jump… 9.5, 8, 8
    Opp. hand to toe crunches 23, 25, 27
    squat and press (last time without weight) 31, 34, 33
    Toe taps and mountain climbers off of couch 6, 5, 6

    LOVING IT!!!!!
     

  • BodyRocker_Bonnie

    Hey yboog, glad you found me there. Just FYI, you can add your FB link to your BR profile page. While on your Dashboard, go to the top right hand corner, and use the drop down to Edit Profile. Then go to “Services” and choose Connected Services, adding FB. You can also have your FB photo match your BR photo by clicking on “use the same photo for both”. Check my profile page out and you’ll see what I mean for having the link there.

  • BodyRocker_Bonnie

    hey yboog, glad you found me there :) Just FYI, on your profile page set up here with the BR DisQus forum you can add “Connected Services” to add a link to your FB page. Check it out :) Glad to be connected!

  • Em Church

    Burpee press up w jump up 8 9 9
    star singe toe touch abs 24 19 24 
    sit squat jump w SB 21 23 25
    ugi toe tap/mntn clumpier 10xeach- 4 sets

  • BodyRocker_Bonnie

    yboog, you should FB me if you are on there! I hate that the DisQus thing is slow with your comments and others too. By the way, I lived in Ohio for a chapter of my life (Wooster) – I graduated from high school there (22 years ago, ack!)

  • BodyRocker_Bonnie

    Hi Kate, I know having your message posted is out of our control so I was bummed not to be able to see these comments posted, because you guys ARE positive smart awesome bodyrockers and that’s why I follow you! :) Anyone can feel free to Facebook me if you are on there, I connect with a few BR’ers this way so far and its fun, especially when DisQus gets all out of whack.

    • Anonymous

      Good idea with the facebook, thanks :)

  • Anonymous

    hey guys!  did this one today! followed it with hard core abs workout http://www.bodyrock.tv/2010/05/21/hard-core-abs-workout/

    my box is a small stool about 8 inches (I find it really scary to jump on it! lol)  used a 6lb medicine ball held to my chest for the jump.

    burpee pushup/box jump – 8, 6, 4
    cross toe touch – 18, 16, 17
    squat & jump press – 15, 1, 15
    ugi mountain climbers/ ball touch – 3.5, 3.5, 3.5

    plus burpee for erin!

  • lUcY

    hello, I have to do 2 routines today X) 600 reps and this one, and I can do it (STRONG) yeahhhh! ;)
    my score was:
    -7.5.6 (I jump it in the base of my bed :P )
    -23.23.25
    -16.16.15
    -3 1/2.4.4
    I really like this workout because I can feel it in my abs, by the way, I´m in pain ;P for the “Turn on me Workout”  NICE!  all my core and abs yeah!

  • KIMBERLAKE93

    LUVING the workouts guys!!  I had not 1 or 2 but FIVE people tell me on Friday that I’m looking SO good!!!  A lot of it is due to you guys and the intense workouts…..THANK YOU!  But a lot of it is my strict eating habits as of late.  I’m limiting myself more….cut sugar completely and now have Stevia in my coffee.  Also telling myself “Nope, that doesn’t support my training and it will erase all my hard work!”  It’s true……your diet is about 80-90% of the equation and I’m now educated enough to believe and truly know that.  In the past, I always thought it was more about working out.  Thank You for working hard and bring us intense workouts daily.  I’m truly grateful.  xo  :)

    BODYROCKERS…..I cannot hear the band LMFAO without thinking of you’s! I have no idea why….I just DO!  Maybe cause their popular hit “Party Rock Anthem”….it always sounds to me like they’re singing “BODY Rockers in the house tonight….!”  LOL.  Then with their new hit “I’m Sexy and I know it”, it makes me want to work out immediately and I always have to get up and dance when it comes on!  It came on at our Staff Party on Friday and I had to get up and dance, thinking of the BRockers!  Amazing that songs make me think of you’s…..whom I don’t even know at all but I guess individuals who I feel deeply connected to because of BRTV!  :)

    Have a great day y’all!  CHEERS!

    • Cheverly

      I have always thought they were saying “Body Rockers” too, and that’s how I always sing it in the car! Too funny… glad I’m not the only one! :)

      • KIMBERLAKE93

        Nope, you’re not the only one! How awesome huh!? LOL :) :) :)

  • KIMBERLAKE93

    LUVING the workouts guys!!  I had not 1 or 2 but FIVE people tell me on Friday that I’m looking SO good!!!  A lot of it is due to you guys and the intense workouts…..THANK YOU!  But a lot of it is my strict eating habits as of late.  I’m limiting myself more….cut sugar completely and now have Stevia in my coffee.  Also telling myself “Nope, that doesn’t support my training and it will erase all my hard work!”  It’s true……your diet is about 80-90% of the equation and I’m now educated enough to believe and truly know that.  In the past, I always thought it was more about working out.  Thank You for working hard and bring us intense workouts daily.  I’m truly grateful.  xo  :)

    BODYROCKERS…..I cannot hear the band LMFAO without thinking of you’s! I have no idea why….I just DO!  Maybe cause their popular hit “Party Rock Anthem”….it always sounds to me like they’re singing “BODY Rockers in the house tonight….!”  LOL.  Then with their new hit “I’m Sexy and I know it”, it makes me want to work out immediately and I always have to get up and dance when it comes on!  It came on at our Staff Party on Friday and I had to get up and dance, thinking of the BRockers!  Amazing that songs make me think of you’s…..whom I don’t even know at all but I guess individuals who I feel deeply connected to because of BRTV!  :)

    Have a great day y’all!  CHEERS!

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

    I did this one this morning.  It wasn’t as hard for me as Day 3′s, but it was a good solid workout, and it was nice and simple and FUN.  My boyfriend liked this one a lot, too.  While I would hate for the structure to ever get stagnant–I like a variety of all different intervals, reps, 6 exercises twice, 4 3 times, or the combos where you have different parts (the Beach series are some of my favorite all-time workouts), I think 4 exercises thrice (hee hee I never use that word) is a good base.

    My boyfriend did the exercises the way they are written. I did 3,4,1,2 so we could share equipment.

    35lb sandbag.  10lb ugly ball.  No jump on the squat jumps (too unwieldy and hard on the lower back).  Also, nothing to jump up on, so just did burpee + push up + squat jump.

    squat and press: 22-19-20
    10 toe touches and 10 mountain climbers: 4 sets-4 sets+7tt-4 sets+10tt 
    burpee: 10-10.5-10
    star toe touches: 29-24-22

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

    Thursday was my rest day and Friday I swam.
    So today is catch up.
    I made a few modifications to this workout to suit me. Great template to follow!

    10x flights of stairs by two’s for warm up +light stretches.

    12 Rounds as instructed.

    1. Burpee + Box Jump (first time using my husbands 24″ plyo-box): 8 – 8 – 9

    2. Straight Arm Hanging Knee Raises (touch toes to top of door frame!): 14 – 13 – 11

    3. Side to Side Jump Lunges Touch Down w/ 8lb. medicine ball: 35 – 37 – 37

    4. 10x Mountain Climbers + 10x High Knees: 5 sets – 5 sets+5MC – 5 sets +8MC

    4 x 100 skips w/rope to bring my heart rate down
    45 Minutes Ashtanga Yoga standing series (including first 12 seated postures +3backbends +close.)

    +1B4E

    Tomorrow I swim…see you Monday!

  • sselcann

    1) 11, 7, 8
    2) 24, 22, 24
    3) 19, 20, 20
    4) 4, 4, 4

    and I did this one after workout for week2 day5. i need a shower now! :)

  • Cindy

    I just did this workout at the gym today. My word for today is FIGHTER because it makes me feel a stronger person with a healthy body and mind.
    Press up and tuck jump 19-16-15
    Star singel toe touch abs 16-16-17
    sit quat and jump with 10 pounds 16-17-18
    UGI ball mt climber and 10 ugi toe touch 6-7-6
    I followed with Sean’s weight workout
    bicep curls with barbell 20, 30 pounds and 10 pounds 50 reps
    Rows with barbells 20-30 and 10 pounds 54 reps.
    I ended up with 6 treadmill sprints and 10 minutes  incline walking.
    A big HUG and THANK to Freddy, Lisa and Sean

  • BodyRocker_Bonnie

    Felt great!  I did modify the third exercise to just be a SB squat and press, no jump. 

    Press Up & Jump up (10 inch Reebok step):  10, 8, 7
    Star Single Toe Touch Abs:  34, 36, 34
    25lb SB squat  & press:  18, 19, 19
    10x Ugi toe touches & 10x Ugi bal climbers (sets)  4, 4, 4

    Followed with Day 5 workout…

  • Gerri Lee Schafer

    got her done…used 27.5 lb in my SB…just about right for the overhead presses, but not really heavy enough to give my legs a good work out…oh well

    1/ full burpee/jump knee tuck 12-10-9
    2/ star abs 29-25-22
    3/ squat/press 25-26-24
    4/ bosu ball toe touch/mountain runners 101-107-108….so  5 full sets plus 1-7-8 per round

    followed by

    150 HKS – 20 high/low crunches – 20 reptile PU
    150 HKS – 20 leg drop/hip thrust – 20 dynamic PU
    150 HKS – 20 dip station kneeraise/split raise – 20 reverse PU
    150 HKS – 20 left side v-up – 20 left one arm side PU
    150 HKS – 20 right   “    “   – 20 right   “       “      “

  • Lenka Slovakia

    Press up burpee and jump tuck: 10-4.5-6
     toe touch abs:35-40-34
    Sit squat and jump: 15-15-14
    Mountain climbers and wall toe touch:(sets):4-3-3

  • Anonymous

    hi misstulz! still enjoy watching your videos!  It’s always cool to see a “normal” person doing the workouts!  ha ha!  I’m curious as to the reason why sometimes you are in the garage?  curiousity killed the cat!  lol

    I also liked your Yeah! workout outside, you have nice weather!

    oh by the way on your credit you’ve been putting bodyrock.tv.com  it’s just bodyrock.tv  you don’t need the com!

    keep on rocking!  oh and can you go back to showing your heart rate watch at the end, it gives me an idea of how many calories I might be burning!  thanks!  I know, I know I need to get one! lol

  • Anonymous

    If you’re out of shape, then you probably do not need extra weight, make sure your form is correct first, then when you feel you need more challenge – I have a 6lb, an 8lb and a 10lb.  I use the different weights for different things, I’m stronger at some things than others.  pushups are really hard on a medicine ball as your arms have to be really narrow (quite advanced)  I just put mine on the floor and put my hands next to it and pick it up if I need it for the rest of the moves.  works pretty good.

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

    1/13/12
    Recently I realized I hadn’t had a cold in over a year.  My streak ended yesterday. Boo.  Today I slept all day, but later felt a little better.  I wasn’t up for this workout, so I made up an un-timed rep 360 workout:

    8 rounds
    10 sandbag sit-ups
    10 sandbag crunches
    10 bent-over sandbag rows + deadlift
    10 push-ups from knees
     
    + 30 sandbag swing (2-handed grip)
    10 reverse plank knee tucks

    I think I will repeat this one day for time with cardio added in & 10 rounds.   My sinuses temporarily cleared up while I did this :)

  • Anonymous

    Gerri Lee
    My 100 pushups
    I did sets of 10reps of either a kind of burpee, or just a pushup, with an ab exercise 10reps in between all 10 times. Was trying to get them done as well as my night at work has been screwy as well! lol

    I just knew this wouldn’t reply!

  • ZoeRocker

    My scores were okay today. I found it tough to get motivated. I’m a day behind in the workouts but my plan is to catch up over the weekend. 

    1. Burpees- 11,8,10
    2. Toe touch- 22,19,18
    3. Mtn/TT- 5+ 2 mtn, 5, 5+5mtn
    4. sit squats+jump w/SB- 21,20,18

  • Bodyrocker_Audra

    No, it hasn’t been uploaded yet :(

  • Bodyrocker_Audra

    I’m with you on the two rest days. They are important for muscle recovery. And form is always more important than the numbers :)

  • Bodyrocker_Audra

    Hi Cari! Upload your favorite pic on Gravatar.com and then register on Disqus here and your pic should show up. That’s what I did. Hope this helps =D

  • Lila Alejandra ♥

    Excellent!!

  • Sarah G

    It’s so nice to have only a 12 minute HIIT workout to do when you’re sore and achey from a week of working out hard!

    Press up and jump tuck: 10/9/9
    Star single toe touch abs: 24/25/23
    Sit Squat jump w/ press up: 20.5/19/18
    Mountain Climbers x10 and toe touches x10: 5/5/3.5

    My arms are already getting stronger, and my whole body is becoming fitter :D
    I really feel a lot more spring in my press ups now, and burpees and jump tucks are becoming easier! :D I’ve really cleaned up my eating this week, as last week I was still eating “dirty” lol. The difference in how I look and feel is so noticeable, after only 1 week! Thank you thank you thank you! :D <3

    • Bodyrocker_Audra

      And thats because it truly is all about the DIET along with the exercise.  80% diet 20% exercise.  Way to go Sarah! 

  • Gerri Lee Schafer

    OK, was feeling guilty because I didn’t do my push ups this morning.  The muscle under my shoulder blade will just have to live with it!!!!!!!!!!!  Did these while filling my beer kettles at work.

    2 set of 30 regular PU
    1 set of 40 regular PU

    just wanted to get them done…nothing fancy for me today

  • BodyRocker_Bonnie

    I still hope to get this one in tonight…its been a very early, very hard, and long day for work, and now off to a local music concert.  I hope I have energy by the time we get back because I was looking forward to this all day! I did manage to get in the I Won’t Give Up workout this morning and barely beat my first time (6:26 vs. 6:33).  Every little push helps…also did 100 of the star single toe touches.  I’m looking forward to reading all the posts!

    Today my word was confidence.

    • BodyRocker_Bonnie

      OK. I am changing my word for the day. Now it is patience. I didn’t get to do my full workout today and I’m so ticked. I could try to work out but its 11pm. I just know better, and the world will not end. I will pat myself on the back for at least giving it a go this morning, because I had feeling it might be this way. Sorry to be a grouchy poster :(

      • Gerri Lee Schafer

        all good things come to those who wait…..or those who get grumpy and demand it….hahaha, don’t worry Bonnie, it will be there for you in the morning.

      • Gerri Lee Schafer

        all good things come to those who wait…..or those who get grumpy and demand it….hahaha, don’t worry Bonnie, it will be there for you in the morning.

        • BodyRocker_Bonnie

          happy sigh…I feel SO much better now!!!

  • Mmghia

    Too Cool!! Loved It, I can see why it inspires you.  It inspired me too. Thanks for sharing. Michelle

  • Chris Lee

    lunch
    grilled chicken breast w/homemade taco seasoning
    romaine
    celery
    red pepper
    1/2 avocado
    squeeze of lime juice
    3/6/9 oil blend

    • Gerri Lee Schafer

      mmmmmmmm

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

      Hi, Chris, 

      What is your 3/6/9 oil blend? 

      • Anonymous

        I’ll hazard a guess it’s something like udo’s oil!  I use it in my protein smoothie!

      • Chris Lee

        hi jess
        i use udo’s choice DHA 3.6.9.

        • Gerri Lee Schafer

          ha…Tee was right

        • Gerri Lee Schafer

          ha…Tee was right

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

          Thanks Chris!

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

          Thanks Chris!

      • Chris Lee

        hi jess
        i use udo’s choice DHA 3.6.9.

  • Elena Ioan

    My super friday scores:
    1) 9,7,6
    2) 20,21,21
    3) 20,20,15
    4) 4, 41/4, 41/2

    I’m realy proud of myself, because I completed the entire week, even if those days, I feel so unhappy about my body… Don’t know why, I guess it’s just a phase… (I’m afraid of getting bulky, but at the same time I think it is just a matter of losing some body fat – clean eating – to see definition and long and lean muscles; wich is achieve by a strong metabolism, so building muscular mass, am I right?) But it would have been soooo easy to not do anything and just sit on the sofa… but I pushed and will continue pushing until my self-appreciation comes back! 

    • Anonymous

      yah, It’s all about the eating!  sigh!  working out is so much easier!

      one day at a time and we’ll get there too! I’m cheering for you elena!

      if you’re concerned about getting bulky, keep your weights lower and then you might be able to do it faster! and working on stretching can help, but make sure you appreciate your body for the amazing thing that it is!  then work on making it better. 

      be realistic in what you body will look like.  for example your description of long lean muscles is one I cannot have as I am only 5ft 1.5 and do have shorter muscle bodies so they get bigger.  my arms and legs measure way bigger than my husbands even if I lose the fat off them, he’s 6ft 5 so he has massively long limbs with long muscle bodies so he can’t bulk them up!  so my goal is as it always has been to get lean so I can see these muscles I have, no matter what size they are! and I would like to have a flat belly again!

      so keep getting off that couch, and eat those veggies and let’s go!

      • Elena Ioan

        Thank you tee_w! I guess you are right.. We can change many things, but not our height (I’m 5’8 and 151lb)…

        I’m feeling much better today already. :) I will defenitly continue to strech and eat clean (I already do, but I know I can improve!). A BRer posted “patience” as his word… I agree! :) Sometimes, it’s good to be reminded that the journey is more important than the final destination, and I you said, we should love our body at every step we are.

        I wish you the best! :)

        • Anonymous

          glad I could help!  feel that way sometimes too!  we weigh the same,guess you’re closer to long & lean than I am!  ha ha!

  • Daphedan

    press up burpee and plyo jump (on a stool about 14″ high)-10/8/8
    star abs-22/22/25
    sit squat and jump w/ 15#-20/19/21
    ball mount. climbers and ball toe touches-3/4/4

    This was a great workout!!! I’m sweating buckets!

  • Gerri Lee Schafer

    wow, not even in my wildest dreams could I even come close to doing that…wonderful to watch though, thanks

  • Annebel Wind

    Hi everyone,

    What a lot of nice posts! I really like this sharing of personal goals and benafits we all get from BR… For me not so much has changed.. I have more strength though and I can handle stress a bit better than without BR. I like being focused on something for myself, just for me.. Taking care of ME! My day normally is filled with work and taking care of others, what I love.. Only this also can result in forgetting myself and running true every day taking care of others.. So BR is my moment for myself. So Loving it and all you guys out there! keep on posting and sharing!

    My scores:

    Press up burpee and jump tuck: 8, 8, 6
    Star single toe touch abs: 21, 21, 20
    Sit squat and jump with sandbag (12kg) 14, 13, 14 (couldn’t jump the sandbag  hurt my arms)
    Mountain climbers and toe touch: 5.5, 5, 5

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

    Hey. Found a batch of before – after pics on 9gag (yeah I know – I’m a geek lol)
    Maybe they will inspire someone :)
    http://d24w6bsrhbeh9d.cloudfront.net/photo/1801111_700b.jpg 

    • BodyRocker_Bonnie

      That was fun to see, thanks Gabija!

  • Bodyrocker_Audra

    Oh soooooo addicted Steffi!  I love it!  If I miss my AM workouts I feel like my day is incomplete. 

  • Catiemanning

    Out of all of the workouts so far, this one killed me. My heart rate saw 190!!! Wow. AHHHHMAZZZING!!! Love it! Thanks guys!

  • yboog

    Today, Friday is my active rest day,….I did 15 minutes 10/50 HK with jump rope.
    No Push ups today.
    Day 4 & 5 are scheduled for Saturday.
    I always feel so energetic on Sat and Sun I could never see myself taking those days off!!!

    • BodyRocker_Bonnie

      yboog, I’m with you today for catching up on Day 4 & 5 :)

    • BodyRocker_Bonnie

      Hi yboog :)   My disqus “inbox” icon told me I had several replies from you yesterday but none of them have posted yet, either to the Day 4 or 5 workout comments or showed up on my dashboard.   I don’t know what’s up, you stuff doesn’t seem to be posting??

      • Gerri Lee Schafer

        I told her that several days ago too

        • BodyRocker_Bonnie

          so weird. Our comments show up right away. bummer.

        • BodyRocker_Bonnie

          Kate_CZ’s reply to me hasn’t posted either. Sometimes there are time delays with responses, other times not. Maybe the new website will have some improvements in this area, I hope.

    • BodyRocker_Bonnie

      Hi yboog :)   My disqus “inbox” icon told me I had several replies from you yesterday but none of them have posted yet, either to the Day 4 or 5 workout comments or showed up on my dashboard.   I don’t know what’s up, you stuff doesn’t seem to be posting??

  • http://profiles.google.com/oliveolivia Olivia T

    woww that was hard! and wonderful! 

    Lisa Marie I just wanted to say that today after class I was really tired and was about to head to my favorite sandwich shop… I was down and feeling like I deserved lots of bread and mayo, or something. But then I pictured you saying “hang in there I know you can do it!!” and I turned around and went home and made myself lentil soup & a delicious salad and then did this workout. THANK YOU it makes such a huge difference to have your support even though I don’t know you! pushup (knees) + tuck jump: 7, 5, 5 
    star touch: 12, 12, 12
    squat weighted jump:14 14 12
    toe touch + mtn: 4 5 3

    • Mmghia

      Good for you Olivia!! My diets not bad but I would like to step it up a notch somehow I just cant seem to stop myself from grabbing a couple cookies ;)

  • Bodyrocker_Audra

    LOL

  • Bodyrocker_Audra

    Hi Bianca, I have a 10lb medicine ball and it works alright for most of the Ugi exercises however, it is difficult to do a pushup off of especially if your still working on them.  If that happens you just do the pushup without it.  I suggest start with a light weight like 4lbs to get a feel for it. If and when you find it’s too easy go heavier.   Hope the helps :)

  • Anonymous

    My score for today! My word was ‘dare’.

    1 – Press up Burpee + Jump Tuck: 10, 9, 8 (reps)

    2 – Star Single Toe Touch Abs: 21, 19, 21 (reps)

    3 – Sit Squat & Jump using 7 kg sandbag: 16, 14, 13 (reps)

    4 – Ugi Ball Mountain Climbers x 10 and Ugi Ball Toe Touch’s x 10 ; 6.5, 6.5, 6.5 (sets)

    • Mmghia

      Great word “dare” love it.

  • Gerri Lee Schafer

    yes please…..video..Maria’s numbers always blow me away…..think I’ve managed to beat her reps under 6 times

    all together now

    VIDEO!!!!!!!!!!!!!!!!!!!!

  • Kendra Lee Oberhauser

    It’s not real–it’s water weight.  It’s virtually impossible to gain that much muscle or fat in that time period.  What happens is when you start a new program and your muscles are being used in new ways, they retain a lot of water.  Don’t worry–it will go away! :)

  • Kendra Lee Oberhauser

    It’s not real–it’s water weight.  It’s virtually impossible to gain that much muscle or fat in that time period.  What happens is when you start a new program and your muscles are being used in new ways, they retain a lot of water.  Don’t worry–it will go away! :)

  • http://www.janetspreiter.com Janet

    Just do the best you can..you may really surprise yourself.  It is so motivating seeing how many people are out there trying the same thing!

  • http://www.janetspreiter.com Janet

    I agree–I loved this, too.  Quick, hard intense, over in a hurry leaving you a gasping, quivering mass of jello on the kitchen floor

  • http://www.janetspreiter.com Janet

    haha!  I never considered jumping onto my bed! Everyone’s solutions to the “equipment” problem is the best part of reading the comments!!

  • Kathy_Bodyrock

    omg, Lisa – I love this picture :) you look absolutely fantastic!

    This was a great sweat :) yay! I need this today :)

    My scores:
    1. Press up Burpee + Jump on the sofa: 7 6 7
    2. Star Single Toe touch Abs: 21 23 25
    3. Sit Squat + Jump w/SB (11kg): 14 10 12
    4. Medicine Ball MC + Ball toe touch: 5 5 5 (sets)

    + Burpee for Erin <3

    Good night, guys! love you all!!! :)

  • Robin L.

    This gets better every day!!  I have 12 min this afternoon and I’m doing it.  I’m hyped.  Can’t wait for Seans 600 ripper tomorrow. )

    I wanted to share my awesome oatmeal recipe.  This stays with you for some time.  With all this cardio, we need to keep the heart strong.

    1/2 cups oats from the bulk section.  It’s cheap too.  2 lbs. for a buck.  Can’t beat that.  1/2 c. water, 3/4 c. almond milk. (unsweetened)  I sometimes use coconut milk in the carton.  a pinch of salt, a small swirl of honey or agave necter and the key ingredient is a small banana cut up into madallions.  Everything goes into the pot while cooking on med. heat.  The banana starts to carmelize while you are stirring and adds more more sweetness.  You want your oatmeal to be creamy not thick and gloppy or too runny.  I add a sprinkle of cinnamon after I put it in the bowl. 

    ENJOY!  Have a great day, bodyrockers. 

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

    I only had time to do 2 sets of Seans workout yesterday so today I did the last set and then combined LM’s program from yesterday and the day before (so, day 3 and 4 all together). I did 20 sets of 10/50. So I did them 2x thru.
    clean and press 13,13
    squat leap 20,18
    3 tier pushups 10,11
    reverse pu 14,16
    squat n press 12,11
    switch lunges 20,30
    pu burpee (i didn’t have the guts to jump on my kitchen chair I was worried about hitting my head on the wall or knees! ha) 5,5
    star abs 16,18
    sit n squat 18,15
    10 mountain climber n toe touch 3,5

    plus  set of Seans weighted from Wednesday. I feel rather shaky but I love it! :) ))

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

    Thanks for a fab Day 11! (or week 2 day 4 woooo!) 2 weeks nearly over yahoo!!
    Scores on the doors~
    Burpee + Tuck – 10-7-7
    Star Single Toe Touch – 19-21-21
    Sit Squat + Jump w/ 10kg – 18-20-18 (dropped the weight when tired)
    10 M’tain Climbers + 10 Toe Touch – 3.6mcs-3.4mcs-3.10mcs

    Thank you guys, thank you thank you thank you! I’ve had so many opportunities for the Brutus in me to talk me out of working out with you… But i am determined to STICK to this challenge – and I am DOING it. With strength!! So… my word for today is DETERMINATION.
    Lots’a UK love! x

  • Susie Smith

    hello BoodyRockers creators – i did this workout during my lunch hour and boy it was tough, i didn’t have a bench so i did regualar burpees.  One of these day i hope to complete these workouts without having to take longer break 10+ sec…here’s my scores: round1: 12, 24, 14, 7 round 2: 11, 26, 16, 5  round3: 11, 27, 16, 5.  Thanks for the for all ya’ll do!!!!!
    have a great weekend.
    SS

  • http://www.janetspreiter.com Janet

    This was a little toughie.  It had me sucking my socks.
    1     9-8.5-9 these get a little scary as you fatigue…I had visions of missing the picnic table bench and barking my shins.  Mind over matter!
    2     22-19-17 with my back up off the ground on these..surprised how hard they were
    3     16.5 lb sandbag and quite heavy enough! 21-22-234    
    4 using a stair 110-110-120 Now for the surf!! There’s a good swell coming in today. I am all over it!  Word for the day??? Charrrrrge!!!!!

  • http://www.janetspreiter.com Janet

    King Louie indeed!  well done!

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

    See this series of posts by a Bodyrocker (Kate Rita) who was pregnant while Bodyrocking, & is a certified prenatal/postnatal fitness specialist.   She has her own website, which is linked on the Bodyrock posts.  http://www.bodyrock.tv/?s=kate+rita

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

      I forgot to say that Kate Rita discusses diastasis recti on her website.

  • Chris Lee

    i stacked 2 chairs on top of each other for the box jump and the sit squats.  that was a good workout!
    my scores:

    press up burpee & plyo jump 14-11-9
    star toe touch 24-21-22
    sit squat & jump 24-24-25
    ugi climbers & toe touch 5-5-5

    pushups today:
    3 point triangle
    fwd towel slide
    sliding reptile
    elevated w/leg lift
    plyo switch

    abs slicer

    see you tomorrow!

    chris

    • Gerri Lee Schafer

      good numbers Chris…2 chairs on top of each other? are you part mountain goat?…hahaha..how did the “jump” with the SB feel for you? I’m getting reluctant to try these with any amount of weight involved. Too many years of weight training to feel like that is a good idea for me. Stressing the joints, unbalancing the back etc. Probably just me.

      I know you work in the restaurant industry…how do you deal with the temptation to “just try a little bit to see how it is doing” at work. I’m always around beer and wine at work, and tasting is part of what I do. I’ve been really good these past 2 weeks though, very small taste, dump the rest down the sink. Do you just have a very small taste as well? I find that when I cook I mostly use my nose to tell how it will turn out. Just curious how you deal with it.

      cheers, Gerri Lee

      • Chris Lee

        the jump was ok because the chairs stopped me from having to squat too deep.  i did think the press at the top was kind of awkward, though.

        i taste everything i cook.  being around food all the time has kind of desensitized me to the temptation of over-tasting.  i love to cook and i still love to eat, but i save the real pleasure of it for when i’m actually eating a good meal.  tasting is just the job.  my real problem is with candy…

        • Gerri Lee Schafer

          my evil food is cheese…..LOVE it…..I’ve found it’s safe in the fridge at home if the package isn’t opened, but the moment I open it…well, look out….at least it has calcium and vitamins in it…LOL…I’ve only had a few bits of cheese in dinners I’ve prepared these last couple of weeks….quiche….taco salad….it’s so hard……and yes, I do tend to just taste, not drink at work

          btw, what is the 3 point stance PU?

          • Anonymous

            I think that’s funny gerri lee!  I taste, not drink!  you could be loaded by the time you finish work!  ha ha!  do you spit, like a wine taster?

            • Gerri Lee Schafer

              never !!!!!!! waste of good wine and beer !!!!!!!!!!!!!

              • Anonymous

                ha! ha! ha!

        • Gerri Lee Schafer

          oh and the plyo switch?

          • Chris Lee

            i think sean did them a while ago. it’s a staggered pushup, but push up into the air and switch hand positions. the triangle one is like zuzana’s sliding pushup, but instead of coming back up to the start on the same hand, slide across the bottom of the triangle to the othe side, then push up. so down with the left, stay down and slide across, up with the right.

            • Gerri Lee Schafer

              ah, got it…took me a second for the second one..so all the weight coming down onto one arm, slide weight over to other arm while down, push up, do it the other way.

              I’ve considered trying the plyo PU on the bosu ball again…couldn’t do a lot of them but they were pretty hard

      • Chris Lee

        the jump was ok because the chairs stopped me from having to squat too deep.  i did think the press at the top was kind of awkward, though.

        i taste everything i cook.  being around food all the time has kind of desensitized me to the temptation of over-tasting.  i love to cook and i still love to eat, but i save the real pleasure of it for when i’m actually eating a good meal.  tasting is just the job.  my real problem is with candy…

    • http://www.janetspreiter.com Janet

      very impressive!  :)

    • http://www.janetspreiter.com Janet

      very impressive!  :)

  • Anonymous

    Wow. That’s an inspiring post. Makes me really appreciate my own ability to even be able to do these workouts. I think that It’s a good idea for you to search for help from someone who knows about your condition. I really wish you all the best, you deserve it!

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

    Yeeey! I’m finally able to do the press-ups in proper form without hurting myself! I hated those at first, because regular push ups are better on my lower back, since I tend to drop down in the middle on my way up doing press ups. My triceps aren’t that strong. But today, I already felt more strenght and it didn’t hurt! I’m so happy!! :-D

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

    Haha well I tent to eat less, but more often whenever I have a chance :)

  • Anonymous

    12 / 8 / 8
    22 / 18 / 14
    26 / 25 / 17
    5 / 3 / 3

  • BodyRock Addict

    Lisa – loving the small top and make up!!! :)

  • Anonymous

    So, today, wow. First off, both me and my 6 month old have a cold. With that being said,
    my scores for today. in order.
    10,10,9
    20,20,21
    28,30,32
    6,6,6 (KILLER!!)
    Bonus:
    50 knee ups
    50 squeezes
    30 bikes w/ball
    30 dips
    30 sumo squats& knee touches
    10 x10 straight punches and squat
    10 100 speed runs w/surfers

    Plus a power burpee for Erin. :)

    Loved the intensity of these workouts. I feel that when I finish I can’t breath. But wait about 2min and my energy goes way up and I can push out some extra reps or a bonus AB routine. 

    Lisa Marie, do you run as well? I would like to know what you do to sub. running in the winter months. I’m currently having running withdrawals as it just dumped 4 feet of snow in one night.  

    Word for the day, PUSH!!!

  • Charlie D.

    Nice one!  I’m super sweaty!  I love how efficient these are.  Here are my reps:

    burpees with tuck jump: 8, 7, 7
    star: 19, 20, 24
    squat w/ 16lbs: 14, 16, 17
    toe touches/mtn climbers: 3.5, 4, 4

  • Samanthina

    Hi,guys,here are my scores for this workout:

    press up bupree+plyometric jump (without chest,i did the jumps on the floor)- 5 6 9
    star single toe touch abs- 34 36 34
    sit squat & jump-12 16 16
    volleyball mountain climbersx10 & volleyball toe touch x10- 4 5 5
    +
    a burpee for Erin
    Thank you very much! :)

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

    Ive seen your videos before! stronglikesusan posts them on facebook !! I love watching other people doing workouts! great job! 

  • http://twitter.com/VictoriaVonCrow Aiga Kalneja

    This was one of my fav workouts so far!
    1) 6/5/5
    2)30/31/27
    3)32/29/25 (used 2 10 dumbbells)
    4)6/5/4 (sets)

  • Jessica mathews

    I just wanted to say Thank you to the BodyRock Team! 
     Ive been following your videos for over a year and just last month I started doing your workouts twice a day  and everyday, Every day I pick  2 random videos to follow and kick butt at them :P
    And now Im Totally AMAZED!!! with just a month of working out twice a day with your videos I am Now a SIZE 5!! :D Ive never been this small! I have a Six pack and I feel So Great about myself :)    And I have all this without much equipment, all i own is two size 8 and 5lb dumbells and a 1lb jump rope…so i did have to modify some of your sets. But obviously I got the jist of it. :D   Finding a online FREE workout program that not only pumped you up and excited you about working out but also showed you how to take the sets at your own level was hard, either they talked too much or not at all. But you guys are Perfect!  My dieting sucks, ive never been able to keep any diets up so i know for a fact this all Came for YOU! <3 
    THANK YOU HEEPS, ZUZANNA, FREDDY, SEAN AND LISA!!!!!!!!!!!

    • BodyRocker Laura

      Congratulations on your success!! Keep up the good work ;)

    • Lila Alejandra ♥

      You are totally right!! This site is soooo amazing: I have never felt this good about myself ever!! THANKS TO FREDDY, SEAN, ZUZ, LISA, AND THE REST. I also give them a HUGE THANK YOU for bringin this site to us completely FREE. 

      My word for the day GRATEFUL =)

      Congrats on you success!!

  • Lulu

    makeover?

  • BodyRocker Laura

    Incredible work out! Lisa makes it look so easy… After the first round of the toe step and mountain climbers I got the wickedest cramp in my abs!! I had to pause and stretch for a couple minutes… I almost threw in the towel before I remembered my word for the day – Strength!!! I put the fear of pain behind me and pushed through to the end. Whooosh!!! lol All considering I’m doing well enough that I could do the mountain climbers on my hands instead of my elbows!! YAY!! 1 week does WONDERS!!! 
    1) 5/4/5
    2) 12/12/15
    3) 1/3/2
    4) 12/17/15

  • Jessica LeBoeuf

    That was a great workout. I measured my heart rate (count pulse for 10 seconds-multiply by 6) and it came to 150 at the end – wooooo!

    1.) 7, 8, 8, (jumped on coffee table)
    2.) 19, 21, 21
    3.) 16, 30, 31 (used a literal 20 lb sand bag)
    4.) 5, 5, 5 (used basketball)

    • BodyRocker Laura

      Wow! You’re strong… How long have you been BodyRockin??

      • Jessica LeBoeuf

        Aw well thank you so much! I’m sure you are pretty strong yourself or getting there!! I’ve actually been bodyrocking for a while, so I guess that’s the reason – since 2009! What about yourself?

    • Jessica LeBoeuf

      Did a 3.5 mile run outside 30 minutes after this in 24 minutes wooo – not half bad for winter!!

    • http://www.janetspreiter.com Janet

      yeah, I agree on high heart rate during this.  Small kine heart attack, haha!

  • Jessica LeBoeuf

    That was a great workout. I measured my heart rate (count pulse for 10 seconds-multiply by 6) and it came to 150 at the end – wooooo!

    1.) 7, 8, 8, (jumped on coffee table)
    2.) 19, 21, 21
    3.) 16, 30, 31 (used a literal 20 lb sand bag)
    4.) 5, 5, 5 (used basketball)

  • Bodyrocker_Audra

    Ok so Day #3 done (except for Sean’s)…  Did this right after and I actually feel euphoric so, my word today is:  FEEL

    BurpeePUPyoJump:  10/7/6
    StarToeTouch:  22/20/17
    SitSquatJumpPress:  20/20/17
    MC’s&ToeTaps:  6/6/6 (sets)  I thought there was a reason why these felt so evil!

    Saving the 600 Rep’er for Monday cuz I need a couple of rest days :)

    • http://www.janetspreiter.com Janet

      Euphoric?  Almost  ;0)

      • Bodyrocker_Audra

        After I got over the nausea lol!

  • kat

    I used my 20lb sb

    7 9 9
    32 33 38
    20 22 26
    7 8 7
    also did
    50 elevated leg crunches
    50 elevated bridges
    30 side to side touch (ab exercise) using 8 lb ball
    30 sb cleans
    30 dips
    30 sb sumo sq and twist
    5 rounds of the following : 100 speed runners drop to belly

    15 crossed leg Burpees for Bodyrocker Erin :)
    I am beat =)
    thank you for all your hard work Lisa-Marie,Sean and Freddy

    • Luisa Kelly

      Wow! Way to go kat!

  • Ana

    9 9 10
    21 25 27
    26 27 23
    3 3 4
    voilà :) !

  • GoustiFruit

    Holly Molly ! Once again a killer for the lungs !

    Burpee PU & Tuck Jump: 12 – 10 – 10
    Star Single Toe Touch Abs: 25 – 25 – 25
    Sit Squat & Jump w/Sandbag (8kg): 27 – 24 – 23
    Ugi Mountain Climbers & Ball Toe Touch: 81 – 84 – 95 (it was easier to count reps instead of counting sets…)

    • http://www.janetspreiter.com Janet

      Glad to hear someone else felt it in the heart and lungs!

  • mag

    I LOVE THIS WORKOUT!!
    my scores!!
    Push Up+Jump: 7,7,6 and a half ( I just jump forward)Star Abs: 20, 21, 22Squat+Jump & Press: 19,21,22 (I didn’t jump, just squats)10 climbers + 10 toe touch: 4, 4+7toe touch , 4 + 6toe touch

    where are your scores Lisa-Marie?

  • Monstrosity5

    Great great great workouts this week!!  I made the “decision” to double this one and do 24x or 6x of each exercise (24 mins) scores…
    Press up Burpee + Plyometric Jump 9.5-8-8-8-8-8Star Single Toe Touch Abs 25-26-28-26-27-24Sit Squat & Jump w/25# SB 21-22-20-21-20-21 Ugi Ball Mountiain Climbers x 10 & Ugi Ball Toe Touch’s x 10 5.5-6-6-6-6-6+6 toes-6

    • http://www.janetspreiter.com Janet

      Gnarls!!

    • http://www.janetspreiter.com Janet

      Gnarls!!

  • Krustysnuggums1

    Hey bodyrockers! My word for today is: push. Actually that has been my word for most days. When I feel like I can’t go anymore, or Brutus is paying me a visit (which happens very often..lol)  I say to myself out loud: “Push! Push hard!” And I know that by going that extra rep or two, or a few more high knees or whatever it is; I would really be doing myself a favor. I want to be fitter, stronger, healthier and happier with my body, it’s the only one I have. For me, the only way I can do this is to PUSH! I hope this was worth sharing with you guys. Love and blessings…<3

  • Anonymous

    Press up Burpee +  tuck jump  9,9,9
    Star Single Toe Touch Abs  21,22,21
    Sit Squat & Jump (8kg SB) 22,23,24
    Ball Mountiain Climbers x 10 & Ball Toe Touch’s x 10  4,4 and 2 toe touch,4
    Have a good day all.

  • MariaBjørgJepsen

    1) Burpee, push-up & Jump Tuck: 15-14-15.
    2) Star Single Toe Touch Abs: 45-50-57.
    3) Sit Squat & Jump (5 kg ball): 30-34-38.
    4) 10 Toe Touch & 10 Mountain Climbers: 6-6,5-7 (sets)

    Enjoy your weekend!!!
    Love, Maria

    • kat

      Maria you really set a great goal for me to want to reach.  Great Scores enjoy your weekend too :)

      • GoustiFruit

        And when everybody is going down round after round, her scores keep going up. Crazy.

    • Gerri Lee Schafer

      OMG…are you even human Maria? LOL, I tackle this one on Saturday morning…I’m sure my reps won’t even be close to yours…when do you leave on vacation? You must be excited !!!!!!

    • Gerri Lee Schafer

      VIDEO!!!!!!!!!!!!!!!!!!!!!!

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

    I’m a morning workout-er. So my pre-workout meal consists of a cup of coffee with 1.5 tablespoons of peanut butter and 1 scoop of Promasil chocolate protein 1 hr before I workout.

    My workout scores are:

    Burpee Jump Tuck: 10,8,6
    One leg Toe Touch: 20,19,18
    Squat Jump & Press (8 lbs): 28,28,27
    Ugi 10x Toe touches & 10x mountain climbers on Ugi: 3.5, 3.5, 3.5

    My post-workout meal/breakfast is 1 serving of oatmeal with 1/4 c blueberries and about 4 strawberries with a generous dash of cinnamon :)

    I have not been doing a word of the day because frankly Lisa-Marie, I like yours :) and they help me to stay on track.

    • Chris Lee

      you put peanut butter in your coffee?

      • MariaBjørgJepsen

        I paused at that, too….. because I ADORE Peanut butter :D

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

        Yes sir I do. Obviously it is smooth peanut butter but the trick is to pour the coffee in really slowly as you wisk the PB with a fork. It makes the coffee so smooth and creamy. Best part of my day right there :)

  • Anonymous

    My word for today: NOW :)  

    Here’s my scores: 
    Press up Burpee + Squat: 8,8,8 
    Star Single Toe Touch Abs: 28,30,26 
    Sit Squat & Jump with sandbag: 17,18,19 
    Ugi Ball Mountiain Climbers x 10 & Ugi Ball Toe Touch’s x 10: 4,4,4 

    Then I did 1 round of Seans Weighted Workout: Set You Free. I did it in 5:28 min.

    • Ana

      Best word ever :) !

  • J. T.

    i get workouts one day late i thinking time is diferent in UK and AMERICA….

    • GoustiFruit

      If I get it right, they are in Canada… Canada/USA wake up at least 6 hours after Europe so in reality Europe is ahead of time… When they publish something late on the 12th for example, it is already the 13th in Europe, so even if you do the workout minutes after it was published, you’ll feel like you’re one day late. Which is not true.

  • J. T.

    1round-10;24;21;80together;
    2round-9;24;19;80;
    3round-8;25;19;80;
     

  • Minna

    Just woke up a while ago and thought in my bed that today i’m way too sore to do a workout.
    Walking, sitting down or actually anything physical is quite painful. So i decided to just do some skipping with my jump rope and do the workout tomorrow.

    But then Lisa-Marie stepped in and said “some of you can’t even walk but we’re not giving up!” Oh boy.. here i go again. I’m scared lol

    Yesterday at work i had a hard time dealing with cravings when there was chocolate around. Usually i give in to the cravings and tell myself that i’m not going to reach my goals anyway so why tease myself. It’s like having a little devil and a little bodyrocker on my shoulders arguing ;) Yesterday the little bodyrocker won by saying “This is the lifestyle you have chosen.”

    So my word of today is LIFESTYLE. :)

    Happy bodyrocking everyone!

    Any tips for getting rid of the muscle soreness?

    • Bodyrocker_Audra

      Get a foam roller for your muscle soreness Minna, they work great!

      • Minna

        Foam roller, weird i haven’t heard of those things before! I guess i’ll get one, it seems it would help me also with my back problems. Thank you so very much Audra for your reply :)

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

        I gotta back you on this…they are fantastic ! Never thought such a silly thing could give you so much pain relief AND stretch some muscles reaaaally well.

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

      Do you warm up & cool down after each workout?  That habit has helped me ALOT.  Drink alot of water.  If I’m super-sore, working out despite it makes me feel better, as long as I don’t repeat the exact same workout.

      From the site: 
      warmups: http://www.bodyrock.tv/category/daily-workouts/warm-up-daily-workouts/
      cool-down: http://www.bodyrock.tv/category/daily-workouts/stretching-daily-workouts/

      • Minna

        Actually today i feel a lot better because despite the soreness i did workout yesterday :) I’ve been slacking a bit with the stretching especially since i’m usually in a hurry. I do stretch but not enough.
        Gotta refocus on that in the future. I used to do the routines from the site but somehow dropped it.

  • Anonymous

    Bodyrock for me, is also more than just working out.

    It also helps me deal with depression that meets my ocd. Whenever I feel scared, overwhelmed by compulsions, bored or lonely; I hit my bedroom for a Bodyrock session and afterwards I fall calmly asleep.

    I see the changes in my body and I every week I feel physically stronger, but mentally I have noticed the biggest changes: the daily rythme and exercise gave me less compulsions, less anxiety, a balance in my emotions and I’m rarely bored or anrgy.
    Sometimes after a workout I just burst out crying .. I can’t help it. It’s like my body also wants to flush out bad emotions together with the sweat and the pain, and afterwards I feel clean, strong and anew. I’m also more confident, healthier, prettier imo and on some days I bet I even friggin’ glow in the dark!

    Bodyrocking and exercising in general is more than just getting a firm arse, it actually saves my firm arse on a daily basis.

    Therefor I keep Bodyrocking no matter what. It’s my drug, it’s my therapy, It’s my passion. It is my life. :)

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

      What a fabulous post/comment! Thank you so much for that. I agree 200%!

      • BodyRocker Laura

        I also have a psychological disability and have experienced marked improvement in my motivation and energy through out the day.  Also, I sleep like a dream at night and feel so refreshed in the morning… BodyRock is a Godsend to me too!

        • Lila Alejandra ♥

          Good for you Laura!

    • LilaAlejandra

      Hi  Kirry,

      I suffer from mild to sever panick attacks and anxiety. I understand what you go through. BodyRock for me is also a great theraphy as well. My anxiety is hypochondriac, so my thoughts obssese about my health. When ever I finish my workout I feel shaky and anxious but the shakiness is about the intensitiy of the workout and my tired muscles, but my  anxiousness is about my obssesing mind trying to trick me in convincing me that something is wrong with my body, that the workout was so intense it is going to harm me. Of course a normal person would not think that, but Í have these mental issues I try to control so I can keep bodyrocking. Sometimes I want to back out on my workout, but deep down I know if I do that, it will be worse for me. Exercise gives you vitality and youth, it makes you strong, healthy y and powerfull. do not want to give that up for nothing in the world. 70% of the time i´m good, but when I´m in the 20% range it can be really hard to keep up. Panick attacks and anxiety can drain all your energy from your body.  We will keep it up beyond all our obstacles.

      • Anonymous

        I understand what you’re feeling. I onces had a panic attack because my diaphragm felt so sore after a workout, and it freaked me out for two days. Even now I’m a little scared to do chest exercises, but I do them nonetheless.

        I have been BR-ing for 1.5 years now, and what I have learned is: when you workout more and more, you’ll learn how your body feels after a workout, so when your heart is racing out of your chest, you’ll know its a normal reaction, or when you are so sore that it gets you anxious, you’ll learn that the soreness is a normal reaction to have after a hard workout.
        Thats the hard thing with panic attacks, you have to go through them and learn to understand them, in order to get over them, and then they slowly fade away. Its a brutal way and very mean, but you literally have to face your fears.

        The fact that you’re Bodyrocking while being hypochindric is very admirable. Some people are even afraid to walk up the stairs or cycle. So big praise to you, and keep it up. I think you are taking the best course to learn how to deal with your anxiety. You should be so proud of yourself. Xx

        • Lila Alejandra ♥

          Thanks so much! Sorry if the post is repeated, I was having troubles with my laptop freezing and  al,l I  had to restart and thought the comment did not get posted. Any way, thanks again for your support. 

          Hugs =)

    • Lila Alejandra ♥

      Hi Kirry:

      I suffer from mild to severe panic attacks and anxiety. I know exaclty how you feel and bodyrock for me is also a great therapy. My anxiety is hypochondriac so I´m obsessed about my health. Some times after a workout my body will feel shaky and anxiety kicks right in. My body is shaky because of my muscles tired of the intense workout, but my mind tries to trick me into thinking something really bad is going on with me and that the workout will harm me or even kill me. A normal person would not think this of course, but it´s a challenge for me every time this happens, a big challenge to shake out all negative obsessive thinking and get my workoust done every single day. I´m good 80% of the time but when I´m in the 20% range it can be very hard for me to stick to my routines. I sometimes want to back out but I know that if I do this it will make matters worse. Exercise gives you strength, vitality, youth, discipline, etc and I do not want to give it up for anything in the world. So we will keep bodyrocking beyond obstacles. Good luck to you.

      Smile! Today is one of my excelent days=)

      • Annebel Wind

        Hi Lila Alejandra,

        I really admire your dedication! I understand this must be hard for you. I wanted to say that the exercise also helps with the anxiety and panic attacks.. Because exercise burn the hormoon adrenaline and it stimulates the production of endorfine which will make you feel good.. Just like chocolate does.. :D I wish you all the strength you need to keep on rocking!

        • Lila Alejandra ♥

          Thank you =)

    • Catiemanning

      I completely agree! I am a mess without BR. I can tell my mood is drastically different if I miss even one day! I feel like its helps more than and meds do! The times I really don’t want to work out are the times I need to most. I just push on through.

  • Anonymous

    Lisa-Marie, you are killing me!!!! and i love it. i love the pain of the workout (good pain of course) im happy to say that its two weeks now since i really back to my old self with the working out and the food and im starting to see the changes in my body. i hope that in 2 or 3 months i will be back to my old self shape…. so thank you for the challenge and for all of your hard work 
    1/ 7 – 6 – 5.5 sets
    2/ 26 – 28 – 30
    3/ 16 – 21 – 22
    4/ 4 – 4 – 4.5 sets

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

    My word: DREAM

    This is a change of “plan”, but I have to use this word, because I actually had a dream about Lisa-Marie, Sean and Freddy for the first time :-) ))))

    Push Up+Jump: 9, 6, 5
    Star Abs: 20, 18, 17
    Squat+Jump & Press: 12, 13, 16
    10 climbers + 10 toe touch: 5, 4.5, 4.5

    SORE legs today and loving it, because I can see a change in my thighs, right where I want it most!
    And yes, those are some UH-MAZINGLY sexy close-ups. Beautiful!!!

    Have a fabulous day you all!

  • Vivi

    HELP HELP !!!
    At home I have internet problem, no more connection :’(
    So I will not can see new workout this week end…..:(

    And now I’m at work to write this new workout :p

    • GoustiFruit

      No Internet at home: did you switch to free.fr ? ;-)

      • Vivi

        Je suis chez free depuis le debut mais là apparemment ils m’ont passés en haut débit et j’ai bien ré-initialisé la box mais plus d’accès ??? Et moi et l’informatique on est pa susper copain !! lol ! Bon allez je file c’est l’heure d’aller à la gym et de faire mon workout !! + muscu :p

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

      Right the workout down while you are at work!

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

    My score:
    Push Up+Jump on Box 6.5 / 5 / 4
    Star Abs 21 / 20 / 20
    Squat+Jump & Press 17 / 20 / 17
    10 climbers + 10 toe touch 3.5 / 3 / 4

    Cheers!

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

    Just woke up – having yogurt for breakfast and watching the video. I believe I have reached the point where I’m so sore it hurts to even watch the video lol
    But we don’t give up! Word of the day: believe!

  • Anonymous

    Wow!!! This one looks great!! On my workout schedule for tomorrow!!
    Can’t wait to do it. BR does make me excited and impatient to workout, can you believe it? So fun and addicting!
    Love it!! Thanks guys ;)

  • Maria

    very motivated to do this workout.. four moves are much easier to remember. hell, I may even throw in an extra four minutes! thank you!! :)

  • Anonymous

    Adriannnnnnnnnnn!

  • ♥ BodyRocker Rachel ♥

    ♫ Get yo’ sexy on… ♪

    • BodyRocker Laura

      How’d you get those characters??? I’ve been dying to know how to make music notes!

      • Sarah G

        You go to the Windows start menu, than go to ‘All programs’, than find ‘Accessories’, than ‘System Tools’, and now click ‘Character map’. Tons of symbols and characters! :D