Jan 16 2012

Day 1 Week 3 – Fit Test #2 & Sean’s Chest and Triceps Workout

Hi Bodyrocker’s

In life we are tested all of the time and most of it – almost all of it comes down to how badly we want it.  Some of us, the lucky ones, are naturally wired to get up at 6am and workout.

Those are the lucky ones. I’m not one of those people. For me it’s a struggle. It’s a fight. I have Brutus in my head every second pleading with me to turn over on my life and go back to sleep. My workout beings everyday inside the mental arena – and the muscle I have to flex before I even get my trainers on is my determination and will power.

I might have to fight to overcome the gravity of the couch or a hundred other distractions and excuses, and maybe I was never the naturally athletic type that took easily to physical exercise, but I will not go down in defeat in my mind because when we stand there in the full measure of who we are we can be anything, do anything and achieve anything. It’s a mental game and you need to bring it.

If you can’t will yourself to get up off of the couch and turn off the TV then forget the workout because what we can’t do mentally we will never accomplish physically. For those of you who always felt more mental prowess than physical ability – moving your body is the easy part. See yourself rising up and taking on these 12 minute workouts – see yourself pushing harder then you ever have before – feel the endorphins rushing through your body and making you feel alive – then do it. How badly do you want it?

Keep Rocking,

Freddy

Lisa here - I hope you all enjoyed your active rest days and are ready to power through another week !?

My Word today was Positive ! – Keeping a Positive Mental Attitude is what today is all about. When you feel like you are struggling to keep on track just draw on your own power and your PMA and make the right choices to change the whole situation round. If you need motivation, or have any questions please drop by and connect with me here. I’m online connecting with loads of BodyRockers all day offering support and tips and I would love to help you and connect if you need it :)

This is week three of the 30 Day Challenge !! We start todays Workout with the FIT TEST !! Get ready to smash your old scores!!

You will complete 7 exercises for 50 seconds on with a 10 second rest in between each exercise. Make sure you write down your scores in your journals/diet books and post them on the site to share and compare against your old scores – you will be able to look back and be proud of how far you have come in such a short time with a noticeable difference in your strength & fitness.

We are going to push hard this week with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world.

This week we are going to be continued to be challenged, get fit & reach your true potential-without an expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !

Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Straight Abs

My Scores for the fit test :

48 squat jumps

39 Pushups on toes

22 burpees – with Tuck jump

129 high knees – every time a foot touched the floor

60 Tucks – Killed me !!

49 Straight abs – Hands on head, elbows touched bent knees and floor every time !

My Scores for Seans Workout :

32, 31 press up off ball on toes

17, 15 total pushup and dip

Twice through each round of 21’s

Sean’s Chest & Triceps Workout:

Hi BodyRockers! Sean here –

The following three exercises are to be performed for 2 mins each with a 20 second rest in-between each exercise – Complete all three twice through for a total of 12 minutes.

Set your interval timer for 20/2.00  Interval Timer and post your scores.

Here are the exercises for my workout:

Equalizer Press and Dip (new BodyRocker Equipment that we will be using)

21’s –  Wide Push Up, Close Grip Push Up, Star or Diamond Push up

Chest Press off of the Balance Ball using the Sandbag

Your next workout will be posted on the site everyday to follow along with advice on diet & supplements to support your training. We will be posting pictures of some of our meals on our Facebook pages to give you guys a running idea about what we are eating a long with other tips and little pep talks so please “like” BodyRock.Tv on Facebook here to keep up with the diet portion of the 30 day challenge!

I got an inspiring not from a BodyRocker this week.  She wrote in and had this to say after starting our 30 Day Challenge!

Hello Sean! My name is Alyssa & I am from Omaha, Nebraska. Being a single mom, full time student and part time worker, I didnt have much time if at all to workout. I discovered Bodyrock on a persons blog back in early December and thought how is it possible to even lose weight doing less than 30 minute workouts When I would spend 1.5 hours working out at a gym and not see much change. It took me about 2 weeks before I gave it a try. When I started the 30 day challenge, I took measurements to keep track of my weight loss. Being 15 days into the challenge I was curious to see if there have been any changes yet. So I went and measured my self again today and to my surprise ive lost:

1/2 inch on my arms,
1/4 inch on my thighs,
1 & 1/4 inch on my calves,
1 in on my waist,
2 & 1/2 inches on my abdomen, 
1 & 1/2 inches on my hips
and an inch off my chest.

Thats a total of 8 inches in 15 days!  I am officially in love with BodyRockTv.

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!!!

Freddy, Sean & Lisa-Marie

comments


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

    I’m pretty pleased I managed to improve everything! (old scores in brackets)
    Squat Jump= 35 (27)
    Push ups= 15 (11)
    Burpees= 13 (10)
    High Knees= 142 (119)
    Switch lunges= 37 (23)
    Tuck jumps= 33 (22)
    Straight abs= 28 (21)
    I only did Sean’s once through and did 10 x push up+ triceps dip, 1 set of the 21’s (on knees) and 30 chest press with 2 x 6.5kg dumbbells. Then I finished with 50s= star abs x 26, 50s plank, triceps dips x 20.
    All in was 20 minutes today. Feel good and strong!!

  • Anonymous

    Nikkiwaker, those are awesome improvement shots, and 4 pounds in 2 weeks is the perfect loss, not too much too quickly. Woohoo! I personally don’t want the washboard abs – I like to say you gotta have a little soft spot for the ‘handwashables’ or ‘delicates’. :) But looking forward to your pics in the coming weeks/months. Just a warning, as you get ripped, you will probably see veins pop up in odd places. I see it on Lisa and I have them too. First it’ll be on your arms and shoulders probably, b/c they respond the most quickly to muscles development. But I get them sometimes across my forehead, on my lower abs/above my pelvis. 

  • http://www.facebook.com/willeke.vandenberg1 Willeke van den Berg

     Started 2 weeks ago. My scores of the Fit test Squat Jumps 34 Push ups on toes – 23Burpees – 13High Knees – 133Switch Lunges – 50Tuck Jumps – 28Crunches – 53My 6 years old daughter also did the fit test… She want’s to look like Lisa Marie… ;-)

  • Shannon Triebwasser

    definitely fell of the wagon, i went to lunch, had a candy bar, more candy. and i was good with soda, though most of the time i only get diet anyways I’m trying to cut that out as well, but i hadn’t drank it for like 4 days in a row, and today i might as well have jumped off that wagon, i just don’t know what happened…

  • Anonymous

    Wow that was harder than I remember! Probably because I was pushing myself harder this time through. :)

    Even though I can do more regular push ups and straight abs now, I did these modified because I wanted to see solid number improvement (which I didn’t on the straight abs, haha)

    Squat Jump – 19 – 25
    Push Ups – 22 (mod) – 32 (mod)
    Burpees – 9 – 9 1/2 (hooray me!)
    High Knees – 84 – 97
    Switch Lunges – 10 – 15
    Tuck Jumps – 12 – 15 (those give me such a headache, bleh)
    Straight Abs – 21 (mod) – 21 (mod)

    Alright, there we have it! I can’t wait to see my next scores!

  • Anonymous

    fit test no1 & 2
    squat jump-20;31
    push up (bent knees)-26;30
    Burpees- 14;13
    high knees- 84; 75
    switch lunges-28;31
    tuck jumps- 8;28
    crunches-20;straight abs-12
    i tried elavated push ups & looks like my arms are going to hurt..a lot.
    My tea & coffee don’e have sugar these days:)

    Thanks 4 the website, encouragement, being an inspiration & sharing bodyrocker’s pics. 
    Lisa, you must be the most energized person I have seen

  • Anonymous

    Hey Matthew. Don’t be too hard on yourself. You should be proud of your scores. Yep, maybe your muscles are just tired. Sometimes all you need to do to improve is just rest your body for awhile. Not too long though. =)
    I faced the same situation for my fitness test. Thought I’d improve but the reps were just about same as the first. However, I did feel less tiring while doing the 2nd test.
    Keep going!

  • Anonymous

    Yea, I’m happy that I am back too! =p I’ve been busy studying for finals but then it’s not an excuse not to workout, right? =D
    Hope you’re doing great, Matthew!

  • Anonymous

    Yea, I’m happy that I am back too! =p I’ve been busy studying for finals but then it’s not an excuse not to workout, right? =D
    Hope you’re doing great, Matthew!

  • Elena Ioan

    C’est fait! :)

  • Carissa

    I couldn’t find my first set of scores but I did a lot better on this fit test!
    Squat jumps: 33
    Push ups:24
    Burpees (hate them!):15
    High knees: 87
    Switch lunges (I can finally do them!): 31
    Tuck jumps: 24
    Straight abs:48

    Plus I did 2 rounds of Seans Workout
    1. Press & dip: I replaced it with 20 dips + 20 push ups x 2
    2. 21’s – 7 reps (with mountain climber)  7 one leg + 7 diamond pushups
    3. Chest press on ball with 28lbs in sand bag: 55, 50
    Now that I cant feel my arms and it feels funny typing this, Im rewarding myself with a cookies and cream protein shake!

    CHEERS TO EVERYONE WHO IS BODYROCKING AND STICKING TO IT!
    We couldn’t do it without Lisa, Sean and Freddy! Thanks guys!

  • B Johan82

    I can’t find my scores from the first fitness test but I know I did better this time. Guess I’ll just have to start from here now!  I work 12hr shifts (14 hrs with drive time) and I try to keep up but sometimes I’m just too exhausted!  So on my days off I’ll hit it hard and catch up and then try and do the days I know I’ll miss while working if time permits. I wish I could do it everyday and I tried but didn’t feel I could give my best effort after a long work day. I still look forward to the workouts and have started thinking about my food choices more now so that’s a plus! Here’s my scores this time around.
    Squats-33
    Push ups-30
    Burpees-11 (hate those!)
    High knees-105
    Lunges-26
    Tuck jumps-22
    Crunches-35

  • Ana_1990

    I am not on any diet.It is hard.But I cut bread,I dont eat chips and I try not to eat cakes and chocolate.But anyway I see results on my body.It is more muscular and i m stronger and more flexible.I Iove you guys.Thank you Lisa,Sean and Freddy!! <3

    Here are my resluts from today.Push ups are both times done in girl version.Second one are results from first test.

    1.Squat jump-23 (18)
    2.Push up-22 (20)
    3.Burpees-11 (8)
    4.High knees-83 (70)
    5.Switch lunges-20 (16)
    6.Tuck jumps-16 (12)
    7.Straight abs-17 (16)

  • Mara93635

    Good morning:-) love the word for the day. POSITIVE!! For me today being poaitive means less yelling at m children. My goal today being positive and NO YELLING:-) my totals for fit test were followed
    Fit test #1,#2
    Squat jumps 31,37
    Push ups(knees) 11,19
    Burpees 10,12
    High knees 42,46
    Jumping switch lunges 25,40
    Tuck jumps 15,25
    Straight ABS 19,27
    So exciting to see the final totals and compare. I feel great and POSITIVE:-) Thank You Lisa,Freddy,Sean. What you are doing is so kind and generous.

  • Alexandria Lee B

    I started way late on the 30-day challenge cuz I was sick, but as soon as I got well I started from the beginning….for any of you catching on to this late as well: ( I am so exhausted after that! But I did beat every score!)
    Fit Test #1:           
    24
    19
    16
    141
    34
    21
    21

    Fit Test #2:
    39
    20
    19
    155
    44
    26
    28

  • Anonymous

    Hey there, Nikki! Good for you! You look amazing. I can see that your body is much toner now. Keep going! Don’t stop. =)

  • Anonymous

    Finally did this! I managed to do just as many reps as the time when I started the 30 day challenge. But that’s because I haven’t been eating right. =p Anyway, here are my scores:
    1. squat jump – 30
    2. push up – 23
    3. burpees – 8
    4. high knees – 142
    5. switch lunges – 21
    6. tuck jumps – 13
    7. straight abs – 19

    Sean’s workout:
    Did modifications cos I don’t have a dip station & a balance ball.
    1. Press & dip => I replaced it with 2 dive bomber & 5 dips – 3 reps + 2 dive bomber, 3 reps
    2. 21’s – 7 reps cross legged PU + 7 one leg PU +3 reps diamond PU, same as 1st round
    3. Chest press off of the floor (don’t have a balance ball) – 39, 40

    Thanks Bodyrock team! Freddie, Sean & Lisa-marie! You’re all amazing! Love you guys! And I have to say it everytime. Love the energy Lisa-marie! Listening to you gives me the motivation and spirit to workout! =DAnd also, need to tell you this. I wasn’t able to do diamond push up a month ago. I only can go 1 inch lower? But today, I am so happy because I managed to go much much lower!! I couldn’t believe! Ahhh!!! Super good news to me, this is (Yoda mode. lol.)
    Anyway, how did everybody do? Hope everyone did this workout. It’s pretty awesome! =)
    Keep pushing Bodyrockers!! 

  • Anonymous

    Finally did this! I managed to do just as many reps as the time when I started the 30 day challenge. But that’s because I haven’t been eating right. =p Anyway, here are my scores:
    1. squat jump – 30
    2. push up – 23
    3. burpees – 8
    4. high knees – 142
    5. switch lunges – 21
    6. tuck jumps – 13
    7. straight abs – 19

    Sean’s workout:
    Did modifications cos I don’t have a dip station & a balance ball.
    1. Press & dip => I replaced it with 2 dive bomber & 5 dips – 3 reps + 2 dive bomber, 3 reps
    2. 21’s – 7 reps cross legged PU + 7 one leg PU +3 reps diamond PU, same as 1st round
    3. Chest press off of the floor (don’t have a balance ball) – 39, 40

    Thanks Bodyrock team! Freddie, Sean & Lisa-marie! You’re all amazing! Love you guys! And I have to say it everytime. Love the energy Lisa-marie! Listening to you gives me the motivation and spirit to workout! =DAnd also, need to tell you this. I wasn’t able to do diamond push up a month ago. I only can go 1 inch lower? But today, I am so happy because I managed to go much much lower!! I couldn’t believe! Ahhh!!! Super good news to me, this is (Yoda mode. lol.)
    Anyway, how did everybody do? Hope everyone did this workout. It’s pretty awesome! =)
    Keep pushing Bodyrockers!! 

  • jacky~

    Lisa!  I love love love love love and love your workouts.  It is fun and your enthusiasm is so contagious!  

    Here’s the situation: 
    – I’m 2 weeks behind in the workouts but I’m working really hard to catch up!  
    – an hour ago I completed the week 2 day 5 workout…
    – an hour later I decided to do fitness test #2 and the results are quite astonishing… Now I’m really curious as to what my scores would be had I not worked out before the day making some of my muscles sore :)

    Here’s the Score   
    squat jumps  OLD: 21  NEW: 27 
    Push Ups      OLD: 8 original push ups and 5 modified pushups  NEW: 14 original pushups
    Burpee          OLD: 8   NEW: 12
    High Knees   OLD: 56  NEW: 100
    Switch lunge  OLD: 21  NEW: 20 (but better form for sure!)
    tuck jumps    OLD: skipped it… don’t know why    NEW: 18
    straight abs   OLD: 17  NEW: 15  

    By the way, the concept of a 30-day challenge is great!  It really allows myself to witness how much stronger I have become ~

       

  • http://profile.yahoo.com/WFWJZU63KMHVUWX75F3LWW3OTI Bella Nina

    Charlie, oh lala.  Great workout! Nice shape.

  • Anonymous

    Here are my 2 fit test scores.  Definitely some improvement.  I would have liked to have seen more inches off, but I took a week off on holidays in Mexico.  I love BodyRock, thank you to the hosts and the whole community.  You keep me going!

    Squat Jump  
    18   23
    Push Ups  On my knees, and in crawl position
    15   18
    Burpees
    8    9
    High Knees
    37    55
    Switch Lunges
    15    19
    Tuck Jumps
    10    14
    Straight Abs
    14   18

    Starting weight- 155 lbs    147.2lbs
    hip size  104.1  cm    103.1
    Waist  86.4 cm      84.5
    Chest 94 cm   94 cm
    Thigh   63.5 cm    62.5

  • Anonymous

    Here are my 2 fit test scores.  Definitely some improvement.  I would have liked to have seen more inches off, but I took a week off on holidays in Mexico.  I love BodyRock, thank you to the hosts and the whole community.  You keep me going!

    Squat Jump  
    18   23
    Push Ups  On my knees, and in crawl position
    15   18
    Burpees
    8    9
    High Knees
    37    55
    Switch Lunges
    15    19
    Tuck Jumps
    10    14
    Straight Abs
    14   18

    Starting weight- 155 lbs    147.2lbs
    hip size  104.1  cm    103.1
    Waist  86.4 cm      84.5
    Chest 94 cm   94 cm
    Thigh   63.5 cm    62.5

  • Lauri Pitman

    I beat all my scores by at least two, but most by 8 or more! I think that is an awesome improvement in 2 weeks. And it still seemed easier this time! :)

  • http://pulse.yahoo.com/_SFUT2NNLYO66D6ML5YS5N7CASY becca

    Here’s my scores for the fit test: Before & Now
    Squat Jump 28/ 29
    Push Ups 26/ 30
    Burpees 17/ 16
    High Knees 94/ 119 
    Switch Lunges 39/ 44
    Tuck Jumps 31/ 36
    Straight Abs 32/ 41

    I improved [by a little] on most of them, despite being sore and tired from doing two BR workouts yesterday! (the results of falling behind, and trying to catch up….) 
    yikes!

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

    I took a bit of a week out but I am back for week 3!
    Fit Test (Old Scores in Brackets)
    Squat Jump – (29)-30
    Pushups – (23)-19
    Burpees – (12)-15
    High Knees – (85)-92
    Switch Lunges – (25)-27
    Tuck Jumps – (16)-16
    Straight Abs – (18)-20

    Well I’m VERY happy to see some tiny improvements after my week off…. as I did eat quite a bit of crap and felt I’d reversed everything, but yay!

    Sean! Your killer chest workout! You bloody meanie! Hah, my whole upper body is still in tremble-mode. I’ve had a good 10 minute stretch but I do think I’ll be remembering this workout all of tomorrow whenever I try to raise my arms hah!
    Press & Dip – 11+Pushup – 9  
    21s – 21-19  (after first 7, pushups were from knees)
    Chest Press (14kg) – 26-23

    Ooooh! Thank you! Looking forward to this week now that I’m stuck in again. :D

  • Anonymous

    Just finished this one!! :) here are my scores before and after!!

    1) 23, 36
    2) 19, 22
    3) 8, 10
    4) 106, 120
    5) 15, 24
    6) 11, 13
    7) 20, 18

    :) so happy that ive improved even if its just a little!! :) Ive already lost about 4 pounds and look and feel better!! :) Now trying to get my boyfriend into it lol hes not very motivated but im trying :P

  • Anonymous

    hey!
    been sick for a week so playing catchup, will do my fit test at the end of the month!  did sean’s before bed because I knew it was short, and quiet!  used dip station for chest press & dip, was mostly on knees for 21’s and used my homemade ugly ball for the bench press as my swiss ball is in where my hubby sleeping!  ha ha!
    chest press/ dip 14.5/ 18.5
    21’s – 1 full set/ 1 full set plus 2 wide
    dumbbell press on ball (10lb dumbbells) 40, 34

    I missed some time on thre last bench press as timer on vibrate, didn’t feel it – pants are loose!

    followed with sean’s back & bi’s Bring it on workout!

    plus one burpee for erin!

  • Eleni Greekteach

    Saweet, we actually have a mock-Lebert.  My husband made 2 out of PVC piping so he could continue old moves from his gymnast days.  Now I can be skilled using it with bodyrock!

  • Michelle T

    I was so excited to do the fit test again today! Then Sean’s workout about killed me after fit test completion. 
    Fit Test Scores:  The First set of scores is from Jan 10th , and second set are the others from Jan 23, today.
    Squat Jump:  42/  44
    Pushups:  I did these on the knees the first time 40. Today I did them on my toes: 44
    Burpees: 19/  14 <– I killed myself on regular pushups, and it shows here
    High Knees: 93/  148
    Alternating Lunge: 43/   62
    Tuck Jump: 19/ 40 For some reason 1/2 way through I kept thinking I need to do a full squat before jump so that slowed me down. I was tired and had a brain freeze, I suppose :-)
    Full Straight Ab: 26/   28

    Overall Im very pleased with the progress. Yippee!

  • Lisa

    Beat almost all of my scores from 20 days ago!
    (Old/New)
    1. Squat Jumps 36/39
    2. Pushups (from toes): 14/20
    3. Burpees: 16/15
    4. High Knees: 109/117
    5. Jump Lunges: 31/31
    6. Tuck Jumps: 18/21
    7. Straight Abs: 27/29

  • Anonymous

    1) 40 40 19 135/no rope  47 34 28
    2) 42 51 22 168/no rope  54 46 36

  • Anonymous

    OLD THEN NEW:

    Squat jumps -40/46
    Push ups-30/26—Hopefully its due to being so sore
    burpess-19/20
    high knees-170/176
    Jump lunges-56/62
    tuck jumps-27/33
    straight abs-40/41

  • Anonymous

    definately, don’t catch me doing that very often! lol

  • rybka

    hehe, the same with my b/f:))) so funny. I told him to try one of BR exercise and he quit in 2 minutes:)))) and always when he see me exercising he say st. like – you are crazy.

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

    High, tall, it’s all the same!

  • lUcY

    yeah better score! :D
    -26/30
    -13/17
    -10/13
    -80/130
    -20/33
    -15/16
    -13/17
    Sean´s workout:
    -28.30
    -1set. 1set
    -33.37

  • Tanya

    IMPROVEMENT! 

    Squat jumps:         Old:  28    New:  28
    Pushups:              Old:  17     New:  25
    Burpees:               Old:  10     New:  15
    High Knees:          Old:  90     New:  129
    Switch Lunges:     Old:  21     New:  31
    Tuck Jumps:         Old:  26     New:  32
    Straight Abs:        Old 10       New:  14

    I have also lost 2 1/2 lbs, and my clothes are fitting better with that small improvement.  2 1/2 lbs is a lot when you are only 5’0″.  Most importantly, I am feeling great. 

  • Tanya

    IMPROVEMENT! 

    Squat jumps:         Old:  28    New:  28
    Pushups:              Old:  17     New:  25
    Burpees:               Old:  10     New:  15
    High Knees:          Old:  90     New:  129
    Switch Lunges:     Old:  21     New:  31
    Tuck Jumps:         Old:  26     New:  32
    Straight Abs:        Old 10       New:  14

    I have also lost 2 1/2 lbs, and my clothes are fitting better with that small improvement.  2 1/2 lbs is a lot when you are only 5’0″.  Most importantly, I am feeling great. 

  • Anonymous

    no, just what happens in the background here sometimes makes me uncomfortable, so I’m just waiting to see what happens with the founders. that’s all. when I have to censure my feelings and am not able to talk about one of the founders of this site for fear of my comment being deleted or that I might be banned, it just doesn’t make me as proud. but I will continue working out and encouraging others to do so! but at this time I’m not emblazing it on my chest!

  • Anonymous

    ha ha! I just realized you guys are both wearing bodyrocker shirts! I was all excited to get one but now I’m not as sure. I was really proud before, but things for the last little while kind of killed it a little so I’m waiting to see if pride is coming back or not. Or will I be making myself one that says
    ******srockinbody’s instead!

    • BodyRocker_Bonnie

      Teeeeeeeeeeeeeeee….you are one of the BR’ers that keeps things positive and a proud spirit here…We make it happen, we don’t wait for it to happen! get yourself a shirt if you want one :)

  • Anonymous

    ha ha! I just realized you guys are both wearing bodyrocker shirts! I was all excited to get one but now I’m not as sure. I was really proud before, but things for the last little while kind of killed it a little so I’m waiting to see if pride is coming back or not. Or will I be making myself one that says
    ******srockinbody’s instead!

  • Lisa

    Way to go, Reenae!

  • Lisa

    Great job, Leighroo!

  • Elena Ioan

    Hola! En fait, ça me dérange pas de faire les WO toute seule, c’est un peu comme mon petit moment à moi…! :) Moi aussi quand j’en parle autour de moi, et que les gens vont voir c’est quoi, ils me trouvent pas mal crinquée! Lol! Mon frère, sa copine et un de leur amis ont essayé, mais ils trouvent les WO pas mal malades… mais bon, je me dis que la graine est semée… Haha! :)

  • BodyRocker_Bonnie

    I actually powered through the reptile pus this morning (12 was good for me, not stopping) and I was thinking, wowwwwwwwwww, I can’t believe I’m not dying after yesterday! ha! and I love your profile pic too!!

    • Anonymous

      did you just say you powered through some reptile pus? eeewww! and 12? that’s pretty gross! rofl!

      • BodyRocker_Bonnie

        that took me a minute to get it…yah, grosss…I mean PU’s!!

  • Anonymous

    hi anabulanova82

    you can purchase rice at the grocery store, I believe that is what sean and lisa are using.  or you can sometimes get playsand at a hardware store.  if you are in an area where it snows or floods, you may be able to buy sandbags at a gas station.  some people buy those little garden pebbles in a home improvement store. 

    free ideas – go borrow some from a child’s sandbox!  ha ha!  you can use all sort of things to fill it, dried beans, bulgar,quinoa, oats (pretty light!) cat litter, sugar, pet food, leftover candies – whatever you use, you might want to weigh it.

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

      Salt is really cheap & less bulky than rice.  I bought a 25# bag at Smart & Final for $7.

  • Gerri Lee Schafer

    Hi again,
    Why don’t you join the disqus group, that way people can follow you and you can follow them…even I figured out how to make it work….LOL…not a computer girl…just click on the disqus button right before the comment section and sign up…just a thought…you have great reps and I can’t always find them….GL

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

    So lame compared to Lisa’s. Guess that’s what we have to aspire to! 
    Squat Jump  27
    Push Ups  23
    Burpees  13
    High Knees  130
    Switch Lunges  29
    Tuck Jumps  25
    Straight Abs  16
    “Equaliser” Press and dip 14
    “21’s  Wide, Close & Star push ups 26
    Chest press off balance ball   35

    • Anonymous

      sarah mayers,

      please don’t call your scores “lame”  because they are not!  they are your best! 
      also it can make others feel a little bad, when your scores are better than theirs and your calling the scores “lame”  be proud, as this is where you are at for now, it only gets better from here!

      • BodyRocker_Bonnie

        nice, Tee :) well said, so true!

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

        I’m guilty of doing that, I think.  I never thought of it this way, Tee.  Thanks :)

  • Gerri Lee Schafer

    Hi Kate,

    Don’t think of it as a set back, think of it as a speed bump….maybe you need to take a bit of a break from heavy training…even a long weekend can recharge your body and mind. 

    I agree with you, people shouldn’t be discouraged if their reps have stayed the same or even gone down.  Keep in mind it has only been 2 weeks.  Change that will last takes time to happen.  Fitness is a life long journey, not a 2 week sprint.  Keep at it Kate, I know you’ve been a body rocker for a long time, and it always shows in your comments.

    Gerri Lee

    • Anonymous

      also, it can be easier for new people to experince gains quickly.  I remember my first few weeks experiencing a quick gain in strength.  but I also remember seeing my reps drop and it was because as I got stronger my form got better, so I was slower but stronger!
      I think it’s important to write down if you use mods and what they were so when you revisit a workout, you can see that this time you did the proper form.

  • Gerri Lee Schafer

    hahaha, did I mention I ride a Buell motorcycle too!!!!!  Yes hubby tells me how lucky he is every day….LOL

  • MariaBjørgJepsen

    YES, I promise you it is :) With a GOOD sports-bra, of course!

  • MariaBjørgJepsen

    I love your eternal positivity, sweet Kate :)

  • Svenja R.

    did this yesterday… but I thought I would just post my scores..

    Jump Squats -old: 27/new;29
    Push Ups: 15/13 (but the first time I had to go on my knees after 11)
    Burpees: 9/10
    High Knees: 103/128
    Jump Lunges: 20/24
    Jump Tucks: 13/15
    Straight Abs: 18/19

    I’m really excited about the fit test next week :)

  • ۞ BodyRocker ♥ Beth ۞

    I actaully haven’t imporve my scores at all :(

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

    From the Equalizer website:
    Each Equalizer bar weighs 8 pounds. The dimensions are 28-1/2 inches high by 25 inches wide and it has been tested to support up to 400 pounds of body weight. The Equalizers can easily be stacked together, taking up little storage space.

  • Ashley

    Changes in fit test for me! Plus 1-5 reps for all, except I did almost 30 more high knees and the same amount of squat jumps. Progress overall!

  • Gerri Lee Schafer

    finished my WO from Jess plus 10 minutes of Silent Killer, the silent killer WO really complimented Jess WO, yesterday I killed my arms and shoulders, today I killed my legs

    Jess
    1/ plank jacks 60-52
    2/ rocket launchers 26-24
    3/ plank side to side hops 66-61
    4/ side jump lunge 54-55
    5/ pendulum 51-57
    6/ 1 hop forward/2 hops back 19-19

    Silent Killer 1 round 27.5 lb SB
    1/ left leg forward SB lunge squat 30
    2/ SB squat 31
    3/ right leg forward SB lunge squat 27
    4/ SB squat 30
    5/ reverse PU 25
    6/ SB squat 31
    7/ knee raises 30
    8/ SB squat 31
    9/ crunches 21
    10/ SB squat 31

    my push ups today
    100 HKS 20 military
    100 HKS 20 sumo
    100 HKS 20 santana
    100 HKS 20 decline
    100 HKS 20 super wide

  • GoustiFruit

    Just finished today’s (or tomorrow’s) workout, if I’m not mistaken it should be 16 minutes = 24 x (10s/30s)…

    01- PU Burpee + Jump Tuck: 8
    02- High Knees: 84
    03- Switch Lunges: 30
    04- High Knees: 82
    05- Spiderman PU: 15
    06- High Knees: 84
    07- 10xHigh Knees + 10xMountain Climbers: 63
    08- High Knees: 84
    09- Side Burpee/Knee to elbow/Jump Tuck: 5.5
    10- High Knees: 84
    11- PU/Montana/Side Abs: 6.5
    12- High Knees: 86
    13- V-Abs Left: 20
    14- High Knees: 86
    15- V-Abs Right: 20
    16- High Knees: 86
    17- Star Jacks: 21
    18- High Knees: 88
    19- Touch Toe Abs: 20
    20- High Knees: 86
    21- Squat Jumps: 25
    22- High Knees: 86
    23- PU + Half Burpee: 11
    24- High Knees: 94

    Fun and a good sweat, I will do it again, pushing a little more (cause it looked scary before hand, more than it really is).

  • GoustiFruit

    Just finished today’s (or tomorrow’s) workout, if I’m not mistaken it should be 16 minutes = 24 x (10s/30s)…

    01- PU Burpee + Jump Tuck: 8
    02- High Knees: 84
    03- Switch Lunges: 30
    04- High Knees: 82
    05- Spiderman PU: 15
    06- High Knees: 84
    07- 10xHigh Knees + 10xMountain Climbers: 63
    08- High Knees: 84
    09- Side Burpee/Knee to elbow/Jump Tuck: 5.5
    10- High Knees: 84
    11- PU/Montana/Side Abs: 6.5
    12- High Knees: 86
    13- V-Abs Left: 20
    14- High Knees: 86
    15- V-Abs Right: 20
    16- High Knees: 86
    17- Star Jacks: 21
    18- High Knees: 88
    19- Touch Toe Abs: 20
    20- High Knees: 86
    21- Squat Jumps: 25
    22- High Knees: 86
    23- PU + Half Burpee: 11
    24- High Knees: 94

    Fun and a good sweat, I will do it again, pushing a little more (cause it looked scary before hand, more than it really is).

    • Bodyrocker_Audra

      Hey Goustifruit, I saw this on the FB page and read it was 12 minutes, figuring/guessing it to be 12×30/30. With the skipping in between exercises. However, I like your 24×10/30 16 minute adaptation instead. I need time for a breather and writing down reps lol. Thank you for posting this, I’m on it!

      • GoustiFruit

        Yes now it says it is 12 minutes, but on her first post, on her FB page, Lisa-Marie wrote : “Set Your interval timer to 10/30. You will complete the following exercises as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period.” That’s why I did it this way !? And the flow was nice so I’ll do it again this way ;-)

        PS: and you’re right, the 10s are needed to read the log and write reps, unless you can do it while doing high knees !

      • GoustiFruit

        Yes now it says it is 12 minutes, but on her first post, on her FB page, Lisa-Marie wrote : “Set Your interval timer to 10/30. You will complete the following exercises as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period.” That’s why I did it this way !? And the flow was nice so I’ll do it again this way ;-)

        PS: and you’re right, the 10s are needed to read the log and write reps, unless you can do it while doing high knees !

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Annebel Wind

    Hi everyone, did Seans KILLER!  In my workbreak :D
    I do not really feel my chest, more my triceps, biceps and shoulders.. My arms feel like noodles.. And I still have to do Lisa’s workout for today  AAAHHH.. !  but I will do that one tonight.. the one on facebook..
    My scores:
    Push ups: 12, dips: 12
    21’s: 1 set.
    Elevated push ups: 10, 5 normal and 9 on my knees..

  • Anonymous

    I have weakness…and it is pasta and bread…I just really love it..with pasta I have a solution, I just don’t cook it, so I don’t eat it…maybe once a week…but with bread…if I have it at home I would it it..so I decided not to buy it…I don’t have control over it..I just love it…
    I don’t have problems with sweets…so this is my challenge for me, no bread at my home…:)

  • MariaBjørgJepsen

    Fit Test x 2 = New and (Old) scores!!!

    1) Squat Jump: 75-76 (70-75).
    2) Push-up: 35-35 (34-34).
    3) Burpee: 29-30 (26-27).
    4) High Knees: 203-203 (195-195).
    5) Jump Lunge: 84-90 (70-73).
    6) Jump Tucks: 51-53 (45-50).
    7) Straight Abs: 36-38 (29-30).

    I can’t believe your 49 Straight Abs, Lisa. Awesome!!!! :)

    • Anonymous

      Craaaaaaaaaaaaaaaaaaaaaaaaaaaaazy!!!!!!

    • Anonymous

      Craaaaaaaaaaaaaaaaaaaaaaaaaaaaazy!!!!!!

    • Anonymous

      Craaaaaaaaaaaaaaaaaaaaaaaaaaaaazy!!!!!!

    • http://www.janetspreiter.com Janet

      Wow! Simply amazing!!! And you did it twice?!!!

      • MariaBjørgJepsen

        Yes – with a few minutes break, though :) I am only human!!!! Thank you so much, Janet! Did you do it again?
        Hugs Maria

        • http://www.janetspreiter.com Janet

          Heavens, NO! I’d blow a piston if I did it twice! I added Sean’s nasty little chest and arm challenge (2 rounds) and called it a day. These darn things are getting harder. I am going to have to quit the warmup jog pretty soon just so I can survive these challenges. Tomorrow I will tackle this mysterious 12 round 10/30 or is it 12R 30/30 or 24×30/10?!?!

          • MariaBjørgJepsen

            I went for 24 x 10/30 :) I’m glad you listen to your body, Janet!

            • http://www.janetspreiter.com Janet

              oh yeah.  Gotta listen when there isn’t enough oxygen available to think and count anymore!  I see some people went for 30/30!!  I love my 10 seconds rest period so I can examine my floor and feet and BREATHE!! (wheeze)  :)

              • MariaBjørgJepsen

                You are so right, ha ha :) I love a hard workout, but I do not enjoy the feeling of throwing up ALL the way through the routine!!!

    • Cilia Frascone1

      Ummmm, excuse me..but you can’t believe Lisa’s scores?????!!!!
      HOLY COW!!!!!!!!!!!!!….YOUR SCORES ARE INSANE!!!!!!!!!!…and you did it twice
      How is that physically possible in under a min??..Thats’a amazing..great job!!

      I started my 30 day challenge a couple of days later so I’d never have to wait for a new workout post..So I did my fit test today….
      Here are mine..I WAS (won’t say happy…lol) but satisfied with them..until I saw yours..lol

      1) Squat Jump: 30/34
      2) Push-up: 22/28
      3) Burpee: 15/15 (dont know what happened here:(
      4) High Knees: 122/132
      5) Jump Lunge: 22/33
      6) Jump Tucks: 20/25
      7) Straight Abs 13/18 (I’m going all the way up and down..I’m not going slow here so I dont know why my scores are so low??)

      But overall I did better so I am pleased..:)

      • Anonymous

        Oh, come on, your progress is great! :) It’s not allways how many reps you do, but HOW you do them. I’m guessing that Maria’s scores were as they were due to sacrifising form (a bit). I think that you can’t possibly drive your knees very high and do so many high knees in 50s, jump squats – she could not go down far and then jump high – ’cause it demands seconds. There are a lot of explanations for her scores. I’m more focused on effectiveness and proper form, because I don’t want to injure myself. And if I have to sacrifise rep numbers, that’s fine. I still get a good if not better burn at working out. ;)

        • Cilia Frascone1

          Thanks Maria and masage..

          No, I am satisfied…but I’m a bit uuumm, impatient…lol..and I’ve always been up for personal challenges…I like to push myself to get to the best of my ability and get annoyed when I’m not where I want to be..but at the same time it’s motivaiton to make me work harder,eat better to get me to my goal
          I have been going to school, along with raising a family and working at the hospital.. and always tend to put on weight during the semester..from stress..noshing on food while studying to keep awake, etc….Then I loose it during my breaks..I’m just antsy to get back to my pre school days stamina, body tone etc…Almost there..just….impatient..lol

      • MariaBjørgJepsen

        Your scores are brilliant!!! don’t compare them with others than your own. And be VERY satisfied :)

  • Annebel Wind

    Hi jenny,

    Its not a trainer.. It’s a lot like an physiotherapist, only I do not massage or use equipment. I give exercises to get rid of complaints and look a lot at the way somebody moves: sitting, standing, walking, bending, lifting things etc. And also an exercise therapist is focused on the practical things.. Like what kind of daly life situations or actions sombody has problems with, this is what I than practise. So it’s more a lifestyle coach kind of thing. (sorry for any bad english :D)

  • Annebel Wind

    Hi jenny,

    Its not a trainer.. It’s a lot like an physiotherapist, only I do not massage or use equipment. I give exercises to get rid of complaints and look a lot at the way somebody moves: sitting, standing, walking, bending, lifting things etc. And also an exercise therapist is focused on the practical things.. Like what kind of daly life situations or actions sombody has problems with, this is what I than practise. So it’s more a lifestyle coach kind of thing. (sorry for any bad english :D)

  • MariaBjørgJepsen

    I have a horrible nausea this morning, so I didn’t feel like jumping around, at all. But I know it only makes me feel better afterwards, so I put myself together. I did one of Isidora’s always-awesome workouts and finished off with 1 round of Seans chest and tricep KILLER!!! I hope I can do the last round later. My upper body is already sore, so it was true brutality :)

    Scores:
    1) Dip Station Press & Dip = 22 sets (44 total)
    2) 21’s = 2 sets & 7 Wide Push-ups
    3) Chest Press, 15 kg = 70

    Love, Maria

    • MariaBjørgJepsen

      Round 2:
      1) 26 sets (52 total)
      2) 2,5 sets
      3) 76

  • Anonymous

    Hi there….

    so I am drinking my coffee and someone is at my door….guess who???My new walker…finally!!!!
    It is not exactly dip station, but it i s sooooooooooo much better than two chairs…
    Happy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    kisses to you all

    • MariaBjørgJepsen

      Congrats, that’s so AWESOME!!! :D

      • Anonymous

        and it is blue…like my ugi ball…and my mat…and my balance ball, but nothing on purpose…it just happened that way, I noticed it this morning when my walker arrived, that things around me are blue…
        or pink (sandbag, gymboss, jumping rope, and my clothes..)
        hahahaha..

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

          Anytime I buy a bag (lunch bag, gym bag, etc) there are two color choices: puke green or purple.  I have alot of purple…sometimes I look like an eggplant.

  • ZoesRocker

    Hey guys! I surpassed my fit test scores for the most part yay! Lisa I couldn’t believe your scores!!! You are a freak of nature!!! I aspire to reach your astronomical fitness level!

    1. Jump Squats-  43, 44
    2. Push Ups- 20, 32
    3. Burpees- 18, 18
    4. High Knees Skips- 145, 148
    5. Jump Lunges- 24, 34
    6. Tuck Jumps- 23. 32
    7. Sit Ups- 20, 27

    I don’t know why I found the sit ups at the end really tough. It seems like I should be able to do way more, but, oh well. I pushed hard and feel great. Lisa-Marie, you inspire every bit as much as Zuzka ever has. I love your enthusiasm. You make me want to work for it. Great job everybody!!!

  • ♥ BodyRocker Rachel ♥

    60 JUMP TUCKS?! No freaking way! I did 12!!!

  • KIMBERLAKE93

    Right on! Let me know how you do!
    HAPPY BODYROCKING! :)

  • Gerri Lee Schafer

    my work out for the morning will be from Jess’s FB page http://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574 and I will do her
    Yo Te Quiero Workout

    I’m also going to stick one round of the Silent Killer WO http://www.bodyrock.tv/2011/09/27/silent-killer-workout/

    to make it into a 22 minute WO

  • Elena Ioan

    Fit test results!!! 

    Squat jumps: 38 (32)
    Push-ups: 18 (14)
    Burpees: 13 (9)
    High knees: 145 (115)
    Switch jumps: 24 (27)
    Tuck jumps: 16 (20)
    Straight abs: 17 (16)
     
    Yay! :)

    Chest workout:
    Equalizes press and dip: 10 press and 10 dips
    21: 1 round
    Chest press: 43 (with 5 lbs dumbells)

    Happy-Happy! Joy-Joy! :) I defenitly got my enthousiasm back! :)

  • Mmghia

    Nice work Laura, I like your steady progress. great job!! 

  • Cindy

    I revisited this one today.
    Squat jumps 57 (50
    Push ups 31 (28)
    Burpees 20 (18)
    High knees 166 (150)
    Switch lunges 60 (50)
    Tuck jumps 27 (20)
    Straight abs 32 (30)
    My time wa 9 minutes.
    Sean’s Workout
    Equallizer press and dip 12-12
    Wide push ups, close push up, star push up 8-8-8 9-9-9
    Chess press on ball (15 pounds) 28-32
    I love these short and intensive workouts. Sean, You are the king of push ups.
    Thanks!

  • BodyRocker_Bonnie

    I got home and actually did my 100 push ups today.  My arms felt like concrete however, wow, but I was having fun (sick sick sick!).  Sean inspired me with the sets of 21.  So for my 100 I did 5 each of the following for 25 and repeated 4 times.  I actually liked this a lot – they went faster and I didn’t feel burned out on any particular once since it was only 5 reps:
    Regular
    Reptile
    2-feet elevated on ugi
    Santana
    Diamond (on my knees…)

    Then I did some rope skipping, 5 sets of 100 skips alternating with a mash up of abs stuff.

    Excited for Day 2 / Week 3!! 

    • Gerri Lee Schafer

      way to go Bonnie, I’m just not going to do any more push ups today….it’s bloody cold here with a real stiff wind….my work is in a warehouse type building, so not all that warm…I’m burning calories just trying to stay warm…LOL

      I did try last week doing pushups/skipping after work….didn’t like it…I’m a morning workout girl  :-)

      • BodyRocker_Bonnie

        It was probably stupid of me to do it, I’ll feel it tomorrow in the next workout :) 

        • Gerri Lee Schafer

          yup, that’s part of why I didn’t do any…over training isn’t your friend….I know my body pretty well, and it said enough after Sean’s beasty WO

        • Gerri Lee Schafer

          yup, that’s part of why I didn’t do any…over training isn’t your friend….I know my body pretty well, and it said enough after Sean’s beasty WO

  • BodyRocker_Bonnie

    way to go Gerri Lee!!

    • Gerri Lee Schafer

      thanks Bonnie, I’m not sure I can go anywhere from there though..unlike Maria, I don’t have 8 overdrive gears….hahaha, that was my overdrive..you improved too, way to go

  • Gerri Lee Schafer

    sorry posted twice, tweaky today

  • Gerri Lee Schafer

    Hi Freddy and fellow new body rockers,

    I would like to say that getting up at 5:30 in the morning doesn’t come easy to me either.  This was a choice I made over ten years ago, and I still have to tell myself to just do it some mornings.  I know that if I don’t work out in the morning before work, before my weekend, before my green tea even, that I just won’t do it. 

    Once you get the discipline to make yourself get up and do it, it becomes easier.  I’ve found over the years that if I push myself just a little bit harder, I actually get excited to do my work out because I’m seeing changes in my strength, conditioning, and metal wellness. 

    The hardest part of starting to work out is to keep working out.  Bottom line, you will be soar when you start, it’s real easy to say, I hurt, I can’t, it’s too hard, I’m just going to skip today.  Be strong, everyday, just do something, it will get easier, you will love the changes in your body and your mind set.  You will feel empowered.  The best way to battle soar muscles is to stretch and work them again, and stretch some more.  Within a week your body will adjust and start to accept this as the new normal.

    Please just keep trying.  Set aside a time every day to do something, a bodyrock workout, jumping rope, doing some push ups and crunches, it doesn’t have to start full on, but you do have to start to be able to play the game.  Take charge of your body and mind and set them free, they will thank you for it.

    peace, Gerri Lee

  • Gerri Lee Schafer

    Hi Freddy and fellow new body rockers,

    I would like to say that getting up at 5:30 in the morning doesn’t come easy to me either.  This was a choice I made over ten years ago, and I still have to tell myself to just do it some mornings.  I know that if I don’t work out in the morning before work, before my weekend, before my green tea even, that I just won’t do it. 

    Once you get the discipline to make yourself get up and do it, it becomes easier.  I’ve found over the years that if I push myself just a little bit harder, I actually get excited to do my work out because I’m seeing changes in my strength, conditioning, and metal wellness. 

    The hardest part of starting to work out is to keep working out.  Bottom line, you will be soar when you start, it’s real easy to say, I hurt, I can’t, it’s too hard, I’m just going to skip today.  Be strong, everyday, just do something, it will get easier, you will love the changes in your body and your mind set.  You will feel empowered.  The best way to battle soar muscles is to stretch and work them again, and stretch some more.  Within a week your body will adjust and start to accept this as the new normal.

    Please just keep trying.  Set aside a time every day to do something, a bodyrock workout, jumping rope, doing some push ups and crunches, it doesn’t have to start full on, but you do have to start to be able to play the game.  Take charge of your body and mind and set them free, they will thank you for it.

    peace, Gerri Lee

  • Elaine

    Your tuck jump score is amazing! I had to keep taking little breaks between every 10 or 15. I managed to beat all of my starting scores except for the high knees, my knee kind of gave way with only about 4 seconds left and I just couldn’t get started again. I like seeing my progress!!

    Today’s score (first score)
    1. Squat jump: 32 (23)
    2. Push ups: 19 (16)
    3. Burpees: 11 (7) <<this makes me the happiest!
    4. High knees: 130 (130)
    5. Switch lunges: 20 (16)
    6. Tuck jumps: 40 (12)
    7. Straight abs: 20 (14)

  • Julia Vidonish

    I am a new bodyrocker and I did slightly better on my scores, so I am happy!  Unfortunately my diet, while better, still has a long way to go, and I ate horribly for the past two days, though I still bodyrocked.  I am hoping that my fitness test will give me the motivation I need to climb back onboard the wagon!  I havent noticed much change in my body measurements, but my muscles feel a bit firmer.  I am wondering when my clothes will start to fit better though…..

    Squat jumps: 25 (25)
    Push ups 25(13)
    burpees 15(9)
    High knees 115(50)
    Jump lunges 20(17)
    Tuck jumps 18 (didnt do last time)
    situps 38(54 I did easier ones at first)

    Here’s to the next 2 weeks!

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

    Just re-did the Fit Test.

    Warmed up w/ 10x flight of stairs by two’s +light stretches.

    Today’s scores first-
    1. Squat Jump: 30  (35)
    2. Push Ups: 25  (25)
    3. Burpee (no push up): 17  (18) 
    4. High Knees: 145  (136)
    5. Jump Lunges: 29  (27)
    6. Tuck Jumps: 23  (19)
    7. Straight Abs: 21  (18)

    A little tired from doing my 700 rep workout from yesterday, but once I got warmed up things turned around a bit.

    Glad to not have to do this for a few weeks but nice to revisit – in the same breath.

    4×100 skips to cool down
    40 min. Ashtanga Yoga Standing series (including first 12 seated postures +3 backbends +close).

    +1B4E

    I swim tomorrow and if all goes well, will be donating blood on Thursday so will be taking Thursday and Friday OFF.
    See You Saturday.

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

    Just re-did the Fit Test.

    Warmed up w/ 10x flight of stairs by two’s +light stretches.

    Today’s scores first-
    1. Squat Jump: 30  (35)
    2. Push Ups: 25  (25)
    3. Burpee (no push up): 17  (18) 
    4. High Knees: 145  (136)
    5. Jump Lunges: 29  (27)
    6. Tuck Jumps: 23  (19)
    7. Straight Abs: 21  (18)

    A little tired from doing my 700 rep workout from yesterday, but once I got warmed up things turned around a bit.

    Glad to not have to do this for a few weeks but nice to revisit – in the same breath.

    4×100 skips to cool down
    40 min. Ashtanga Yoga Standing series (including first 12 seated postures +3 backbends +close).

    +1B4E

    I swim tomorrow and if all goes well, will be donating blood on Thursday so will be taking Thursday and Friday OFF.
    See You Saturday.

  • http://www.facebook.com/ashley.roy2 Ashhhroy

    Oh my god, I cannot believe your tuck jump score. how is that possible?
    I didnt improve on the first three :( which i attribute to not warming up well/trying more pushups on my toes. 
    squat jump: 34
    pushup: 20
    burpees: 14
    high knees: 136
    switch lunges: 38
    tuck jumps: 22
    straight abs: 26

  • http://www.facebook.com/ashley.roy2 Ashhhroy

    Oh my god, I cannot believe your tuck jump score. how is that possible?
    I didnt improve on the first three :( which i attribute to not warming up well/trying more pushups on my toes. 
    squat jump: 34
    pushup: 20
    burpees: 14
    high knees: 136
    switch lunges: 38
    tuck jumps: 22
    straight abs: 26

  • Anonymous

    Improvement from two weeks ago! Yay!

    Here are my scores for the 2nd fitness test. Old scores in ( )

    Squat Jumps 47 (37)Push Ups (on toes) 22 (17)Burpees 19 (16)High Knees 157 (148)Switch Lunges 45 (28)Tuck Jumps 26 (19)  THESE KILLED!!!!Straight Abs 25 (17)

  • Anonymous

    Improvement from two weeks ago! Yay!

    Here are my scores for the 2nd fitness test. Old scores in ( )

    Squat Jumps 47 (37)Push Ups (on toes) 22 (17)Burpees 19 (16)High Knees 157 (148)Switch Lunges 45 (28)Tuck Jumps 26 (19)  THESE KILLED!!!!Straight Abs 25 (17)

  • P.D

    For Sean´s last exercise, if a don´t have a ball I´m guessing there´s no problem doing it laying down on the floor, right?

  • Anonymous

    The best piece of advice I can give you is: Try it! :) You’ll see if it works for you.
    I think you should give this challenge a chance. Many of us – new bodyrockers – have noticed changes very quickly. As you can see in comments below this post (and in other comments on this site), BR workouts work quite good. :)

  • BodyRocker_Cinthia_NL

    So extremely difficult this time! For me it’s THAT time of the month, and I always have less energy then, but still doing the workout as best as possible :)
     
    squat jump 30 (30)
    push ups 20 (6 from toes) (18) (5 from toes)
    burpees 13 (10)
    high knees 131 (122)
    jump lunges 21 (12 normal rest backward) (21) (9 normal, rest backward)
    jump tucks 14 (10)
    straight abs 13 (13) …… 
     
    ………..was completely exhausted afterwards, pushed myself to the limit! :) gooooooood feeling!

  • Anonymous

    Wow!!  That is awesome improvement, and in only 2 weeks!!  Keep it up!

  • Annebel Wind

    Hi everyone,

    My scores for the fittest..

    Squat Jumps – 30/38
    Push ups – 20/18 (not so happy :( )
    Burpees – 12/14
    High Knees – 120/124
    switch Lunges – 34/40
    Tuck Jumps – 10/20
    Crunches – 20/28

    I am stronger.. So that is good.. Only the push ups.. i will practice those more.. Thanks guys!

    • BodyRocker_Bonnie

      Annebel, you doubled your tuck jumps, you must have been so happy :)!

  • Charlie D.

    This was really motivating!  I averaged 132% of my scores from last time!  I’m so proud!  I need to be a little careful of my wrists this week, so I’m going to do an abs workout instead and maybe even a little skipping.

    39 squat jumps33 Pushups on toes17 burpees160 high knees – every time a foot touched the floor29 jump lunges21 Tucks –17 Straight abs –

  • Hege Vindstad

    You did great!! I’m sure you’ll rock those extra pounds away in no time! You’ve got the right attitude! I feel inspired by you! Keep on rocking ;)

  • Kendra Lee Oberhauser

    Just want to say WOW and WOW I am SORE today!  I was sore already in my legs from the Glory to the Booty workout (600 reps plus Sean’s wo).  Yay to soreness!  Today is off.

  • Kendra Lee Oberhauser

    Just want to say WOW and WOW I am SORE today!  I was sore already in my legs from the Glory to the Booty workout (600 reps plus Sean’s wo).  Yay to soreness!  Today is off.

  • Kendra Lee Oberhauser

    Just want to say WOW and WOW I am SORE today!  I was sore already in my legs from the Glory to the Booty workout (600 reps plus Sean’s wo).  Yay to soreness!  Today is off.

    • Bodyrocker_Audra

      Me too! My bum and arms are screaming!

  • http://www.facebook.com/moyra.signorini Moyra

    29 squat jumps20 Pushups on toes12 burpees – with Tuck jump63 high knees – every time a foot touched the floor18 Tucks –23 s.leg18 Straight abs your half ;(

  • Goldie

    I’ve always been good at skipping. Usually I’ll do 10 rounds of 5 minutes and that’s my cardio done for the day. Anything more than 5 minutes a session and I struggled.Today I did 20mins non stop! Immense. Absolutely thrilled.

    Seriously – thank you guys! I’m 28 and for the first time i can start to see my abs. I dedicate them to you!!
    xxxxxxxxxxxxxxxxxxxxx

  • Anonymous

    Thank youu xFaithx

  • puype

    squat jump 31(30)
    pushups 25 (21)
    burpees 11 (11)
    high knees 116 (85)
    Switch Lunges 26 (41)
    tuck jump 38 (23)
    straight abs (only very low, I can’t complete them yet..) 55 (27)

  • Chris Lee

    i don’t know if i had a bad day the first time, if i’ve improved, or even miscounted, but my scores this time were quite a bit higher (old):

    squat jump 40 (40)
    pushups 49 (44)
    burpees 20 (16)
    high knees 174 (141)
    jump lunge 58 (33)
    tuck jump 39 (28)
    straight abs 37 (19)

    sean’s
    press/dip 19-12
    21’s 2 sets+9-2 sets
    sb press on ball 55-51
    15 kg sandbag

    i used my dip station for the press dip by putting an 8 1/2″ box in front and behind it.  the extra height made it the same as the lebert.

    finished with abs slicer
    i’ll do my pushups later (i promise!)

    chris

    • Gerri Lee Schafer

      nice on the jump lunges Chris…..did you say your power word each time? hahahaha

    • Gerri Lee Schafer

      nice on the jump lunges Chris…..did you say your power word each time? hahahaha

  • Katieanna

    I did it twice…was very dissapointed in my results the first time round 
    SJ:27,40
    PU :14,26
    Burpees:21,16
    HK:132,148
    SL: 35 40
    TJ:38,53
    SA:26 ,32

    think bodyrock makes me wanna better myself all the time,.its great!!inspiring!

  • Anonymous

    Hey Bodyrockers!  Is it normal for your feet to hurt after you start bodyrocking?  All the muscles in my feet are sore, I’m guessing from all the jumping and such.  Have other bodyrockers had sore feet when they first started consistently working out and does it go away?  Thanks!

    • Hege Vindstad

      Hi BradaJB! I had sore muscles for a whole month when I first started Bodyrocking! LOL! But after a while you’ll be fine! It’s a long time now since I felt so sore I could barely walk :) The body gets used to it over time :)

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

      I remember my arches hurt after jumping rope & my shins would hurt too.  That never happens anymore.

  • http://www.facebook.com/GetFitWithMarci FitMarci

    Ouch! Killer chest workout! Here are my fitness test scores (old in parenthesis)

    Squat jump: (41), 40
    Push-ups: (chest to floor). (18), 20
    Burpees: (17.5), 21
    High Knees: (149), 180
    Switch Lunges: (38), 48
    Tuck Jukps: (23), 31
    Straight Abs: (28), 28

    And for Sean’s workout I used to chairs instead of the equalizers and my sandbag was 37 lbs:
    Push-up & Dip: 17,15
    21’s: 1 set, 1 set + 5 wide
    Chest Press: 42, 36

  • Saija

    I did my fit test yesterday again and Sean’s chest and triceps wo today. Here’s my scores to my Fit test, last time’s results are in ( )
    1. Squat jumps 41 (40)
    2. Push ups 15 (9)
    3. Burbees 17 (11)
    4. High knees 168 (128)
    5. Switch lunges 37 (21)
    6. Tuck Jumps 56 (28)
    7. Straight abs 17 (11)

    Sean’s wo killed my arms
    1. Push up and dip (I used my dip station and a chair for the push up) 10,12
    2. 21’s 1 set and 4 wide knee tuck push up’s, 1 set, 7 wide, 1 press up
    3. Sandbag bench press 19,15 (sb weights 16 kilo’s)

  • Anonymous

    Sean’s workout- Elevated PU’s on Dip Station with assisted dip- 12, 10 sets; 21’s- 1set + 7 wide + 2 close, 1 set + 7 wide; Sandbag press on ball (32 lbs)- 27, 27. Fit test -improved scores only on squat jump and tuck jump, rest scored same or worse. Tiredness catching up.

  • Anonymous

    Wasn’t thinking and did two rounds instead of just one. Good mistake for the sake of working out but MAN! I’m dying!!

    SJ:  41, 35 (38.5)
    PU: 46, 40 (37)
    B:    21, 19.5 (19)
    HK: 160, 150 (138)
    SL:  55, 50 (28)
    TJ:  35, 34 (29)
    SA:  20, 19 (19)

  • Samanthina

    Hi,guys,here are my scores for the test and Sean’s workout:

    squat jump-42 (35)
    push ups-55 (55)
    burpees-12(second time i did it with a push up) (15)
    high knees 155 (133)
    switch lunges-40 (43)
    tuck jumps-33 (23)
    straight Abs-24 (25)

    Sean’s workout:
    press dips-50 30
    21’s,wide push up-56 48
    one leg push up-47 50
    diamond push up-30 34
    chest press with sandbag-37 47
    +
    a healing burpee for Erin

    Thanks,guys! :)
    Have a good night!

    • Kendra Lee Oberhauser

      Awesome scores!  No doubt you got a great workout–it looks like you did each push up as its own round, but the 3 push ups are one round of 2 minutes.  You do 7 wide core twist push ups, 7 one leg, and then 7 diamond push ups, and start back at the beginning.  

  • Kathy_Bodyrock

    thank you so much for the motivation  :) i looove it!!

    My new scores for the fit test:
    1. Squat Jumps: 37 (old 31)
    2. Push up: 21 (old 20)
    3. Burpee: 14 (old 12)
    4. High Knees: 172 (old 109)
    5. Switch Lunges: 33 (old 31)
    6. Tuck Jumps: 40 (old 20)
    7. Straight Abs: 21 (old 17)

    woow…it´s amazing :)

    Sean´s Workout (brutal…my shoulders/arms…they burn!!! – haha – good)
    1. regular Push up + Dip on DS: 15, 13
    2. 21´s: 1 round + 2 wide push ups, 1 round + 7 wide push ups
    3. Chest press w/balance ball + SB (11kg): 15, 16

    + Burpee for Erin <3
    + Interval Running 20 min, 10/50

    love you guys!!
    :)

  • ۞ BodyRocker ♥ Beth ۞

    Lady Lisa your’e just the FUNNIEST, FUNKIEST TRAINER IN THE WORLD !!! :D

    But we would really need more information then motivation ! being Energized all the day long = being motivated to work hard !

    thanks for everything you do & WILL !!!

    BR Beth

  • Mary Lou

    DEAD ARMS! Could not do any cartwheels, handstands or walk over bridges after Sean’s workout and the upside down knee raises were super shaky. Old/new numbers:
    squat jump: 28/32
    push ups: 15/20
    burpees: 13/13
    high knees: 140/180
    jump lunges: 27/35
    tuck jumps: 26/47 I went for speed here…
    straight abs: 15/17
    Sean’s workout:
    equalizer dips: 15/12
    21’s: 1 round + 7/1 round
    chest press: 52/47
    As a hearing impaired person, I kind of miss most of the pep talk stuff, but all of your enthusiasm is visually contagious, none the less and much appreciated! Makes me wish the captioning feature actually worked, but it doesn’t, it’s like listening to 5 different people talk about 5 different things, none of which pertain to fitness. Fabulous change of pace with the 20 sec/2 min rounds guys, thanks!

  • Mary Lou

    DEAD ARMS! Could not do any cartwheels, handstands or walk over bridges after Sean’s workout and the upside down knee raises were super shaky. Old/new numbers:
    squat jump: 28/32
    push ups: 15/20
    burpees: 13/13
    high knees: 140/180
    jump lunges: 27/35
    tuck jumps: 26/47 I went for speed here…
    straight abs: 15/17
    Sean’s workout:
    equalizer dips: 15/12
    21’s: 1 round + 7/1 round
    chest press: 52/47
    As a hearing impaired person, I kind of miss most of the pep talk stuff, but all of your enthusiasm is visually contagious, none the less and much appreciated! Makes me wish the captioning feature actually worked, but it doesn’t, it’s like listening to 5 different people talk about 5 different things, none of which pertain to fitness. Fabulous change of pace with the 20 sec/2 min rounds guys, thanks!

  • Mary Lou

    DEAD ARMS! Could not do any cartwheels, handstands or walk over bridges after Sean’s workout and the upside down knee raises were super shaky. Old/new numbers:
    squat jump: 28/32
    push ups: 15/20
    burpees: 13/13
    high knees: 140/180
    jump lunges: 27/35
    tuck jumps: 26/47 I went for speed here…
    straight abs: 15/17
    Sean’s workout:
    equalizer dips: 15/12
    21’s: 1 round + 7/1 round
    chest press: 52/47
    As a hearing impaired person, I kind of miss most of the pep talk stuff, but all of your enthusiasm is visually contagious, none the less and much appreciated! Makes me wish the captioning feature actually worked, but it doesn’t, it’s like listening to 5 different people talk about 5 different things, none of which pertain to fitness. Fabulous change of pace with the 20 sec/2 min rounds guys, thanks!

  • KIMBERLAKE93

    I decided to leave the Fitness Test until the very end of the month to track my progress/improvements.  Today, I’m doing a Skipping/Training workout in it’s place.

    Sean’ers workout results:
    Press & Dip= 17/14
    21’s= 1.5/1.5
    Chest Press off ball w 26 lbs SB= 71/75

    My arms, shoulders, chest are on FIIIIIIIYA!!!!  
    Thanks guys!  
    Have a fantastic day BodyRockers!!!  :)

    PS- Oh and I warm up with jumping jacks and 10 daily burpees dedicated to specific people every day. Thinking of Erin, the Belak Family, BR Natasha, Zuzka, amongst others…. :)

  • GoustiFruit

    Woohoo !
    I did not improve much, but it gives me some room for the next time :-)

    Squat Jumps: 46 (43)
    Push Ups: 52 (49)
    Burpees: 17 (16)
    High Knees: 143 (139)
    Jump Lunges: 38 (35)
    Tuck Jumps: 23 (25) :’-( I lost too much time trying to catch my breath… but I had no choice !
    Straight Abs: 30 (30)

    Sean’s wo (counting each rep as 1)
    1: 52 – 42 (using my bed, switched every 2 PU and 2 dips in order not to lose too much time)
    2: 28 – 26 (again, counting each PU)
    3: 58 – 70

  • Annebel Wind

    Hi everyone,

    Don’t know where to post this.. So just post it here.. Do any of you guys have their own business? I started one year ago and am struggeling big time.. I am an exercise therapist, and love helping people.. It seems really hard though to get the people in.. Do any of you have tips, advice, anything.. i am kind of stressed out, can’t eat, sleeping is also not going well.. If some of you can help me, anyting you can think of is welcome..
    Will do the fitness test tonight.. Love the community and all you guys out there!

  • Jeeplover01

    So I now have no choice but to assume that Sean is officially trying to off us. SEAN!!!! That was awesomely brutal!!!! My shoulders have now melted into puddles in my fingertips. I did mine with a 35lbs SB. Here are my scores:
    FIT TEST
    Squat jumps-40 ( old 43) my excuse for this is that I went lower this time, and iam stickin to that!)
    Pushups from toes-29 ( old 25)
    Burpees-14 (old 15 , I have no excuse for this one lol )
    HK-145 (old 143)
    Switch lunge – 33 ( old 30)
    Tuck Jumps – 25 (old 22)
    Straight abs – 23 ( old 20 , I don’t know why Im so slow at these)

    Seans Killer
    Dip station pushup and dip combo – 12, 11 ( counted pushup and dip as one rep)
    21’s – 1set , 1set (HARRRRRRD) but all from toes
    SB Press on ball- 33, 31 …..So I almost cried with this one, I will admit I whimpered a bit!!

    Thanks guys….I love the burn!!
     

  • Vivi

    I redid the fit test, and Sean workout after but I wrote so fast this morning this new workout that I made a mistake…I believed that it was 6 different exercises (and more I wrote only 5..well all was fault but anyway, it was hard but great sweat !! )

    So for the fit test my score is :
    1/ squat jumps 54
    2/ regular PU 45
    3/ burpees 28
    4/ hgh knees 210
    5/ jump lunges 72
    6/ tuck 50
    7/ Abs 33

    For Sean I did 5 round of 20s rest and 2 min work
    1/ PU & Dips : 23 (I did alternating PU and dips on the floor hands elevated)
    2/ PU Knee tuck : 40
    3/ 1leg PU (alt) : 42
    4/ Diamon PU : 27 (KILLER !!)
    5/ row on the floor : 40 (12kg) OUCH

    So no PU challenge,I hope you will understand me !! :p

  • BodyRocker_Bonnie

    I did not have huge leaps of improvements but made some progress…the burpee jumps kill me, I know I have got to work on them, ugh :)

    Old score in ( ):

    1.  Squat Jumps  (30)  35
    2.  Push Ups  (25)  30
    3.  Burpees  (11)  12
    4.  High Knees  (90)  120
    5.  Switch Lunges  (30)  35
    6.  Tuck Jumps  (14)  17
    7.  Straight Abs  (23)  22

    Sean’s Workout

    1.  Modification with Dip Station – I did 5 elevated PUs and then stepped down to do 5 toe-assist dips.  (sets:  3.5, 3)

    2.  21’s – – wow, hard – – each 2 min segment I was just short of 21
    (Modified) Wide grip PU, and then an under body knee tuck  (7, 7)
    Close Grip PU with leg raise (7, 7)
    Diamond PU with plank jack  (5, 5)

    3.  25lb SB press off Ugi ball:  (28, 28)

    No 100 PUs for me this morning!  Maybe later after my arms recover.

    I wanted to finish up with some quick abs/cardio so I did 5 sets of 50 high knees & 10 knee raises on the dip station  (250 HKs & 50 knee raises)

    Great day everyone!!

  • Svenja R.

    yeay to sean. guess that’s what the ladies were waiting for haha 
    and I’m really excited about the chest press. I like to do those “men”-exercises :D 
     
    have an awesome day everybody :)

  • nanine

    Freddy, I love your texts, always. Very true, very honest, very down to earth. Thanks!

  • Bodyrocker_Audra

    I’m curious to read everyones improvement’s.  I did this on the same day as workout #5 and my arms were on fire!  Glad to be caught up tho.  That said, old score is in ( ).

    Squat Jump: 44 (50)
    Pushup:  28 (23)
    Burpee:  22 (20)
    High Knee:  179 (165)
    Jump Lunge:  48 (40)
    Tuck Jump:  32 (20)
    Straight Abs:  31 (22)

    Did Sean’s right after and my arms quickly gave out so I had to go to me knees on the 2nd round of Pushups :(

    Press&Dip:  34/30
    21’sWide/Close/Diamond:  2 sets+7wide/2sets+7 wide+2 reg
    30lbSB Chest Press:  48/33

  • Anonymous

    hey guys, so i just finished and my legs are still shaking !!!!!
    here are my numbers: 
    old   –   new
    38    –    43
    20    –    29
    12    –     18
    200   –     150
    35     –      35
    20     –     40 
    27    –      40

    glad i got good numbers, still some more to go.

    Lisa-Marie, first time you posted the fit test i was thinking “this is not that hard!! only 7 minutes – i find out very fast how hard was it. its unbelievable how hard and what a big effort we can do 
    only in 7 minutes. 

    thank you

    wish you all bodyrockers a very good day

     

    • GoustiFruit

      Wow, great progression ! But what happened with you high knees ?

      • Anonymous

        Thanks GoustiFruit
        im trying not to over do it with the jumping after my back problems…. i have been told im taking a risk by jumping to much!!!so i took it easy in that part.

      • Anonymous

        Thanks GoustiFruit
        im trying not to over do it with the jumping after my back problems…. i have been told im taking a risk by jumping to much!!!so i took it easy in that part.

  • J. T.

    Hi ;) fit test:
    1-(27)30;
    2-(10normal,10 on knees);18 normal woohooo!!!
    3-(14)15;
    4-(140)140;
    5-(45)48;
    6-(20)27;
    7-(21)26;
                 
              Seans workout i count 5 exercises i did two round 50/10 it tooks me 10 min.:
     1*16-15 with two chairs ;)
    2*15-14;
    3*11normal-15 on knees;
    4*10-11;
    5*22-24 with 15 kg dumbbell

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

    I honestly questioned how much improvement could happen in just two short weeks. That being said I  was shocked by how much improvement I really had in those two short weeks. This is how my scores compare to day 1. Day 1 is the first number showing and day 16 is the second number.

    Jump Squat:  36– 43
    Push-ups:  11– 17
    Burpees:  15– 17
    High Knees: 135– 149
    Jump Lunge: 19– 31
    Jump tuck: 11– 45
    Sit-ups: 13– 18

  • Anonymous

    Well, I just finished one of the very old workouts..Stereo Love workout..and I push it through, but it wasn’t easy..I still feel a little bit weak, but that doesn’t bother me so much, for me it is great to finally workout…
    I am getting closer every day….!!!!!!
    What doesn’t kill you, make you stronger!!! :))))))

    kisses to you all 

  • Brian

    I feel like I’m dying!!!!!! I impressed myself though. Legs feel like jelly, I nearly fell down the stairs when I went to get some water just now.
    First effort in brackets:
    Squat jumps (30)41
    Push up (31)40
    Burpees (18)20
    High knees (136)138
    Switch lunges (43)83
    Tuck jumps (31)60
    Straight abs (20)25

    I don’t really see how I can improve on some of the bigger jumps. We’ll see.

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

    Today I have two words:

    WOOWWWW and WHOOOSH!

    Because, well, I never thought this would happen. When we started the 30 day challenge, I was in pretty good shape. I had been doing 5 workouts per week before (though not over the holidays, and I had eaten a lot!) and I really pushed hard when I first did the fit test. Today, I didn’t look at my old scores before doing it, I only knew I had pushed hard and needed to push hard again. And look what happened:

    Squat jump: 31/32
    Push-ups: 20/19
    Burpees: 14/16
    High Knees: 122/150
    Switch Lunges: 30/40
    Tuck Jumps: 30/45
    Straight Abs: 16/17

    I am totally thrilled!
    It was a bit difficult to do Seans workout afterwards, as I was lacking a bit of power, energy and motivation. But at least I did it, right?

    Dips: 24, 19
    Push ups: 25 21
    SB press up: 30, 35. Though for the second round I used two 3 kilo dumbbells and opened the arms to the side.

    BRILLIANT! 

  • sheniye

    i would like to see the video of lisa doing this test. watching her results, she goes so fast, it would be a great motivation!

     

  • Chris__L

    Hi Tee and my other music critics,

    Maybe these will be more your cup of tea:
     
    Morgan Page feat. Tegan & Sara – Body Work (Radio Edit)
    http://www.youtube.com/watch?v=iUmh-kfyHs0

    Rihanna- Where Have You Been (Audio)
    http://www.youtube.com/watch?v=H-0OuRVCAK8&ob=av2e

    Lana Del Rey – Video Games
     http://www.youtube.com/watch?v=cE6wxDqdOV0&feature=fvsr

    –Chris 

     

    –Chris

  • Chris__L

    Hi Tee and my other music critics,

    Maybe these will be more your cup of tea:
     
    Morgan Page feat. Tegan & Sara – Body Work (Radio Edit)
    http://www.youtube.com/watch?v=iUmh-kfyHs0

    Rihanna- Where Have You Been (Audio)
    http://www.youtube.com/watch?v=H-0OuRVCAK8&ob=av2e

    Lana Del Rey – Video Games
     http://www.youtube.com/watch?v=cE6wxDqdOV0&feature=fvsr

    –Chris 

     

    –Chris

    • Anonymous

      I really like Lana Del Rey…great voice!!!!

      • Chris__L

        Hi Ivana,

        I hope you are well! Yes, she has a great voice many of the women in music today have great voices! We’re lucky!

        –Chris

  • Anonymous

    Hi there,

    So I have ordered a walker, like Kendra Lee Oberhauser , and it is on it’s way!
    Can’t wait..today I will do a BR workout…
    kisses to you all

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

    Fit Test #2 scores (old scores from FT#1 in brackets)
    Squat Jump 31 (29)Push Ups 19 (13)
    Burpees 12 (10)
    High Knees 100 (62)
    Jump Lunges 26 (24)
    Tuck Jumps 16 (13)
    Straight Abs 25 (19)

    A few reps extra each exercise :)

    Sean’s WO:
    Push Up+Dip: 9 and 9.5
    21’s: 1 round and 1 round
    Press up from ball: 30 and 43

    Cheers to another week well started!

  • Anonymous

    OMG Lisa, your energy is just through the roof! I love love love your pep talks, makes me feel like “Yeyh, wtf, I can do this! I want to push and just be the best me and do the right things for myself and my body”. Today was just so funny, and it really hit me that I am becoming one of those who do BR in the morning and than put on the biggest smile for the rest of the day because I know I’ve hitter it hard and my body is just saying “Thank you thank you, soooore, but thank you so much for all these fun things I get to do”. 

    Just AMAZING (my word) feeling. I feel so good about myself, and it’s not the fact that I’ve lost a few pounds (yes!) it’s about feeling that my body is such an amazing tool and finding that energy (from like kindergarden when you ran around all the time) and feeding my body stuff that it needs (and also begin to want). Ah, just feeling high on life today I guess!

    Did the fit-test yesterday and posted it on the Day 1 page  (tuesday in Sweden now). This morning I’ll be doing the Wild Ones WO from last week, and tomorrow following the challenge again with your new post for tuesday (which will be wednesday for me).

    Keep on doing the amazing thing you do BR-team, you’ve changed my way of life guys! And cheers for the BR-community, inspiring each other and keeping positive! 

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

    This was a great workout!  I know it’s a “fit test” but man, it’s hard!  I have to say that this time I pressed pause to run outside before the high knees and after the tuck jumps, and last time it was before and after the tuck jumps only, so that affected my scores a little (I had less tuck jumps than last time).  Also, I went all the way down on the squat jumps, whereas last time I think I just went down so my thighs were parallel.  Also, I had a 20 second rest during the burpee round because my stepson came home and couldn’t open the door. :)

    Started with fit test once through:
    new score (old score):
    squat jump: 37 (43)
    push up: 33 (30)
    burpees: 17 (15)
    high knees: 164 (145)
    jump lunges 43 (39)
    tuck jumps: 35 (39)
    straight abs: 30 (31)

    Sean’s workout right after this.  Man, my triceps and chest were pretty beat.  A great workout!

    35lb sandbag.  Walker for dip station.  Swiss ball.  I switched the press and the push up/dip so we could share equipment.

    press: 51-36
    21’s: 1 set + 7 core twist pu’s + 2 diamond pu’s — 1 set + 3 core twist pu’s
    elevated push up on dip station + assisted dip: 9 sets–8 sets

    I just looked at Lisa Marie’s scores and WOOOOWWW!  It makes me feel discouraged for a second, but then really inspired the next, and the inspiration feeling is the one that stays.  

    Happy MLK Day, everyone!  Love to all, and THANK YOU, Freddy and Sean and Lisa-Marie for all your hard work and just being wonderful, wonderful people.  :)

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

    Thanks for posting the body fat link!

  • Mmghia

    Congratulations to you, sounds like your off to a great start. Keep up the good work! Michelle

  • Anonymous

    jump back on!  It’s OK!

  • Janessa Reimer

    I am super pumped right now!! i did the fit test and i beat my old scores by quite a bit!!
    squat jump: 40 (old score 33)
    pushups: 20 (old score 14)
    Burpees: 15(old score 13)
    High knees: 162 (old score 147)
    switch lunges : 50 (old score 36)
    tuck jumps: 24 ( old score 18)
    straight abs : 25 ( old score 23)
    I am sooo happy to be seeing results!!

    • Anonymous

      Ouch, switch lunges improvement is really impressing! Those are my hate-love exercise :). Great work Janessa!

  • Natalie Anna

    I’m confused with Sean’s workout… he said 6 rounds… but there’s 3 exercises. So do we go through all the exercises twice?? Or just once each.. but then that’d only be 3 rounds. I’ll just go through twice I guess. (: 

    • Anonymous

      Hi Natalie Anna

      you are setting your timer for 6 rounds two intervals – 2 min and 20 sec  Don’t forget your rest interval!  The three exercises are done in the 2 min and you rest 20 sec

  • Elena Ioan

    Your motivation talks/texts are the best! :) Through the years Bodyrock.tv has realy made me understand how important the fact of considerating fitness as a part of your everyday life (and not just a programm of “x” months to look good for one single occasion) is. You guys: Freddy, Zuzana, Sean, Lisa-Marie, Jess, Kyla and all the community have also thaught me that change, and I mean healthy change, comes through time and love of ourselves (such universal values!). It is highly apreciated!

    And the concept of Bodyrock.tv is so brilliant!!! A team of charismatic people, bringing amazingly funny and effective workouts, fitness and diet tips; allowing people to exchange about it; using the Internet, this verry powerful, accessible and international tool (more than any tv show or fitness magazine); and all of this for free!!! That’s what people want! And this movment is not a tool to sell you a swindle, but to get you in the best shape of your life!! :) If you were asking yourselves what you could do to make the world a better place, starting Bodyrock.tv was a great idea! All the wave of positive energy that it is generating, one single person’s life at a time, is flabbergasting!

    I’am amazed, once again, by your trumendous dedication. Long live to Bodyrock.tv! :)

    • Anonymous

      Oh, a BRer from Quebec! Glad to see you, I’m often under the impression that we are rare little snowbirds here. :)

      • Elena Ioan

        He-hey! Tu viens d’où au Québec? Moi j’ai longtemps vécu à Québec même, mais là, je suis à Shawinigan depuis un peu plus de 2 ans. :)

      • Isabelle

        Salut, je viens moi aussi du Québec! J’habite Candiac ( banlieue sud de Montréal). Je passe tout autant pour folle de faire ça (lol). Mais bon, les résultats sont là, alors je continue….

        • Elena Ioan

          Oui, c’est fou, moi aussi j’ai remarqué des résultats assez rapidement, et pendant les fêtes, ma famille me disait que j’avais une bien jolie silhouette! :)

    • Anonymous

      Oh, a BRer from Quebec! Glad to see you, I’m often under the impression that we are rare little snowbirds here. :)

  • JA_BodyRocker

    I’m a bit disappointed in my fit test… not sure if I’m still tired from yesterday’s 600 rep & the 6min bicep & rows workout. Oh well, I’ll just keep trying. Here are my scores (1st/2nd):

    1.45/37
    2. 35/30
    3. 12/14
    4. 76/97 *
    5. 24/50 *
    6. 18/28
    7. 11/12

    * I think I counted left & right as 1 in the 1st fit test but then counted them as 2 in the 2nd fit test. 

    Will do Sean’s workout tomorrow! Keep on bodyrocking!

  • Courtney

    Oh, you got Equalizers, how exciting! I bought equalizers instead of the dip station last year and it’s been a wonderful substitute. I love it. Mine are pink. I look forward to future workouts designed specifically for them.

  • http://akik50.tumblr.com ivy

    WOO! congrats Alyssa!!!!

  • Lea Provost

    Looooove Tuck Jumps, HATEEEEEE Burpees. 

  • Gerri Lee Schafer

    Cali on the couch…..sweetheart…..

  • Gerri Lee Schafer

    Sean, please stop holding your breathe!!!!!!!!!!!!!!!!!!!!!!!

    • Ash

      I agree, it is important to breathe during weight lifting.