Jan 18 2012

Day 2 Week 3 of The 30 Day Challenge – Hot Right Now Workout

Hi Bodyrockers,

First of all sorry for the delay – we have doing unscheduled site maintenance and we were not able to make any updates until now :) We hope that you enjoyed the extra rest because we have a killer workout for you!!!

Well we are storming into Tuesday with DETERMINATION. We have for you 12 mins work which is purely bodyweight (with equipment modifications). This Circuit is guaranteed to get you heart pumping and set you ready for the day ahead.

“Every accomplishment starts with the decision to try.” - If you are wanting to make a change… then make the Decision TODAY & join in !!

Lisa’s Workout Video & Tutorial:

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. This looks easy ?  if you go all out and push to your maximum, you will defiantly feel the burn :)).

The amazing thing about Bodyrocking is that even if you are away, or don’t have an interval timer, these circuits can be performed by reps e.g, 10 reps of the exercise + 50 skips etc… that’s what body rocking is all about, because its so flexible, it can be adapted to suit your lifestyle and your home life – so there is never an excuse to miss your favourite workouts – Get mixing it up & seeing the results so many people have already achieved in only a few weeks with us !!.

Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

Press up with Spider Knee (Modification with the Dip Station or Equalizer & Stability Ball for feet)

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Left (Using the Indian Clubs for extra Resistance)

*High Knees Skip

V Abs Right (Using the Indian Clubs for extra Resistance)

*High Knees Skip

Hug Knees + Star Jack (Modification using the Pink Sandbag)

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

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!

*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


Around The Web
  • Matt Seegmiller

    This workout was INCREDIBLE!!!! I can’t believe that I made it through it. I will definitely use this workout for days off and what not. LOL

    1 Push-up + Burpee + Tuck Jump – 6
    High Knees Skip – 62
    Switch Lunge – 23
    High Knees Skip – 70
    Press up with Spider Knee – 10
    High Knees Skip – 70
    High Knees x 10 + Mountain Climbers x 10 – 3.1
    High Knees Skip – 60
    Side Burpee & Oblique Abs – 5
    High Knees Skip – 72
    Push-up + Side Plank Twist + Oblique Drop – 5
    High Knees Skip – 70
    V Abs Left – 17
    High Knees Skip – 70
    V Abs Right – 15
    High Knees Skip – 70
    Hug Knees + Star Jack – 14
    High Knees Skip – 50
    Single Toe Touch Abs – 12
    High Knees Skip – 70
    Squat Jump – 15
    High Knees Skip – 70
    1/2 Burpee + 1 Push-up – 5
    High Knees Skip – 70

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

    Yep, just did it a second time for today. I definitely like this one!

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

    Just finished this one and I really liked it! I liked that it was different each time and quick. Also the moves were easier for me so I didn’t need to keep checking the video. Had to sub those v abs things for star abs as I just cannot do them (not strength issue, just coordination, balance etc) Also I dropped the raise knee on the side burpee/ plank move and did normal lunges in place of switch lunges. Scores:
    Burpee+ push up+ tuck jump= 5
    High Knees= 81
    Lunges= 17
    HK= 82
    Push up+ knee up= 10
    HK= 85
    10 x HK + 10 x MC= 3
    HK= 85
    Side burpee+ side plank= 7
    HK= 85
    Push up+ side plank twist + drop= 7
    HK= 84
    Star abs= 17
    HK= 83
    Star abs= 16
    HK=82
    Hug knees+ star jack= 20
    HK= 85
    Single toe touch abs= 14
    HK= 84
    Squat jump= 16 + 15 (my timer stopped so I did some then restarted it)
    HK= 84
    1/2 burpee + push up= 10
    HK= 85
    That took me 20 minutes. Then I finished with 30/15:
    Straight abs= 17
    Diamond push ups (knees)= 12
    Triceps dips (chair)= 12
    Straight abs= 15
    I think I might have another go this afternoon.

    • Matt Seegmiller

      you’re a freakin MACHINE!!! I almost got to 75 high knees. One day I will get to 85 too. lol

  • Carriefarley

    Great workout!

    1)  8
    2)  14
    3)  10
    4)  4
    5)  5
    6)  6
    7)  12
    8)  13
    9)  18
    10) 16
    11) 19
    12) 10

  • Sarah

    Week 3 Day 2 – Hot Right Now workout 
    Over half way there!
    I enjoyed this one. Went really fast.

    1) PU/Burpee/Tuck jump: 8
    2) High knees no rope (HK): 82
    3) Switch lunge: 21
    4) HK: 82
    5) PU w/ spider knee: 7
    6) HK: 82
    7) HKx10/MCx10: 48) HK: 809) Side burpee/oblique abs: 410) HK: 7811) PU/Side plank/oblique drop: 5toes/1knees12) HK: 8813) V abs left: 1314) HK: 8915) V abs right: 1116) HK: 9017) Hug knees/star jack: 2118) HK: 9019) Single toe touch abs: 1020) HK: 9021) Jump squat: 1822) HK: 9023) 1/2 burpee/PU: 7toes/2knees24) HK: 90

  • Kelly Ens

    Another great workout! I did each exercise, wrote down my score and hit the high knees skip for 30 seconds and then took my 10 second break, so the whole workout was 15 minutes, i think.

    1 Push-up + Burpee + Tuck Jump – 6
    *High Knees Skip – 78
    Switch Lunge – 22
    *High Knees Skip – 73
    Push up w/ Spider Knee – 8
    *High Knees Skip – 77
    High Knees x 10 + Mountain Climbers x 10 – 3 sets
    *High Knees Skip – 79
    Side Burpee & Oblique Abs – 5
    *High Knees Skip – 80
    Push up, side plank & oblique drop – 9 1/2
    *High Knees Skip – 82
    V Abs Left – 16
    *High Knees Skip – 83
    V Abs Right – 16
    *High Knees Skip – 86
    Hug Knees + Star Jack – 16
    *High Knees Skip – 82
    Single toe Touch Abs – 11
    *High Knees Skip – 84
    Squat Jump – 20
    *High Knees Skip – 79
    1/2 Burpee & Pushup – 7
    *High Knees Skip – 86

  • Anonymous

    Woo just finished this two hours ago, and I am sore! I really pushed through this one, and did really well with my 5 or so reps of each different exercise, haha (much more on the high knees, of course). I did the hard version of star jumps, and even did a few of the exercises with full press ups, no mods.

    Thanks for another fantastic day!

  • Anonymous

    1 Push-up + Burpee + Tuck Jump  5.5
    *High Knees Skip  84
    Switch Lunge 24
    *High Knees Skip  82
    Press up with Spider Knee  8 (on knees, no spider) 
    *High Knees Skip  86
    High Knees x 10 + Mountain Climbers x 10  2.5
    *High Knees Skip  80
    Side Burpee & Oblique Abs  3 (I am pretty wobbly and not very fast)
    *High Knees Skip  80
    Push-up + Side Plank Twist + Oblique Drop   4
    *High Knees Skip  80
    V Abs Left 17
    *High Knees Skip  80
    V Abs Right  20
    *High Knees Skip  79
    Hug Knees + Star Jack   10
    *High Knees Skip  77
    Single Toe Touch Abs  10
    *High Knees Skip  83
    Squat Jump   12
    *High Knees Skip  90
    1/2 Burpee + 1 Push-up  3
    *High Knees Skip  100

    There is my scores.  I am pretty proud as I really wanted to quit.  Next time it will be better!!

    Thanks!

  • Anonymous

    1 Push-up + Burpee + Tuck Jump  5.5
    *High Knees Skip  84
    Switch Lunge 24
    *High Knees Skip  82
    Press up with Spider Knee  8 (on knees, no spider) 
    *High Knees Skip  86
    High Knees x 10 + Mountain Climbers x 10  2.5
    *High Knees Skip  80
    Side Burpee & Oblique Abs  3 (I am pretty wobbly and not very fast)
    *High Knees Skip  80
    Push-up + Side Plank Twist + Oblique Drop   4
    *High Knees Skip  80
    V Abs Left 17
    *High Knees Skip  80
    V Abs Right  20
    *High Knees Skip  79
    Hug Knees + Star Jack   10
    *High Knees Skip  77
    Single Toe Touch Abs  10
    *High Knees Skip  83
    Squat Jump   12
    *High Knees Skip  90
    1/2 Burpee + 1 Push-up  3
    *High Knees Skip  100

    There is my scores.  I am pretty proud as I really wanted to quit.  Next time it will be better!!

    Thanks!

  • MariaBjørgJepsen

    New PB and old scores from January 19th in ( ).

    1) High Knees: 128-126-130-128-129-133-127-130-128-127-130-132 (125-125-126-125-125-120-115-117-125-125-126-126).
    2) Push-up, Burpee & Jump Tuck: 12 (11).
    3) Jump Lunge: 51 (50).
    4) Reptile Push-up: 26 (22).
    5) Mountain Runners: 125 (5,5 sets).
    6) Side Burpee & Oblique Abs: 12 (10).
    7) Push-up, Side Plank & Hip Drop: 14 (12).
    8) V-Abs, L: 29 (27).
    9) V-Abs, R: 26 (27).
    10) Star Jumps: 31 (28).
    11) Single Leg Toe Touch: 46 (42).
    12) Squat Jumps: 47 (41).
    13) Plank Jump Push-up: 21 (15).

    LOVE IIIIIIIIT :)

  • Anonymous

    I LOVE this one. It’s so much fun and I time passed by so fast! =p Definitely my favourite of the 30 Day Challenge program. Just did it today. My scores:

    1. I push up + burpee + tuck jump – 4
    2. High knees – 88
    3. Switch lunges with sandbag – 11
    4. High knees – 86
    5. Press up with spider knee – 9
    6. High knees – 86
    7. 10 high knees + 10 mountain climbers – 2 reps + 8 HN
    8. High knees – 88
    9. Side burpee + knee to elbow – 4
    10. High knees – 88
    11. Push up + side plane twist + oblique dip – 3 reps + 1 push up
    12. High knees – 86
    13. V abs (R) – 14
    14. High knees – 90
    15. V abs (L) – 19
    16. High knees – 84
    17. Knee hug + explode star jump – 10
    18. High knees – 80
    19. Single toe touch with sandbag – 6
    20. High knees – 78
    21. Squat jump with sandbag – 5
    22. High knees – 82
    23. Half burpee + 1 push up – 7
    24. High knees – 86

    Have a great week ahead, guys! =)

  • kt00

    Awesome workout- but agree that the shots are…interestingly positioned.  You can’t help but see all of her body even if it were full body shots- but when the whole screen is literally chest it’s a little ridiculous.  Agreed- it’s free so not going to complain too much- but it stops me from sending others to check it out because of this. 

  • Cindy

    Thank you! I tried to push harder.

  • http://twitter.com/#!/Darren_V_ Darren_V

    Pushup+Burpee+Tuck – 9HKs – 78
    Switch Lunge- 32HKs – 75PressUp+Spider Knee – 16
    HKs – 7710xHKs10XMountain Climbers – 3
    HKs – 77Side Burpee + Oblique Abs – 7
    HKs – 75PushUp+Side Plank + Oblique Drop – 6
    HKs – 73V Abs Right – 15HKs – 76V Abs Left – 14
    HKs – 74Hug Knees + Star Jack – 16HKs – 70Single Toe Touch Abs – 13HKs – 70Squat Jump – 16HKs – 701/2 Burpee w/ Pushup – 9HKs – 72

    Wow. I was going strong until the hug knees and star jacks, which killed me. I was gasping for breath at the end. Fantastic workout!

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

    Woohoo! Loved this! Bags of fun and kept motivation high with every exercise being different. (Ok apart from high knees hehe)
    Scores on the doors ~
    Pushup+Burpee+Tuck – 6
    HKs – 78 (Did without jump rope so I could put more effort in)
    Switch Lunge- 19
    HKs – 78
    PressUp+Spider Knee – 9
    HKs – 77
    10xHKs10XMountain Climbers – 3.5+ 4mcs
    HKs – 78
    Side Burpee + Oblique Abs – 5
    HKs – 72
    PushUp+Side Plank + Oblique Drop – 5 (Loved these!!)
    HKs – 79
    V Abs Right – 13
    HKs – 80
    V Abs Left – 12
    HKs – 80
    Hug Knees + Jump Jack – 15
    HKs – 63
    Single Toe Touch Abs – 12
    HKs – 80
    Squat Jump – 14
    HKs – 73
    1/2 Burpee w/ Pushup – 7
    HKs – 76

    Lots of fun, thank you guys thank you thank you for your time and dedication to your BodyRockers!!! x

  • Tienbabe

    Press up + tuck jump: 6
    HK: 86
    Switch lunges: 20
    HK: 84
    Press up w/spider knees: 6
    HK: 90
    Mountain climbers (on ugi ball): 62
    HK: 85
    Side burpees + oblique ab crunch: 5
    HK: 83
    Press up + side plank twist + oblique drop: 4
    HK: 83
    V abs L: 12
    HK: 80
    V abs R: 16
    HK: 85
    Single toe touch abs: 13
    HK: 89
    Squat jumps: 18
    HK: 85
    1/2 burpee + press up: 7
    HK: 85
    Hug knees + star jack: 11
    HK: 80

  • Anonymous

    hey!

    just finished this one, not bad but 30 sec for me shouldn’t have combos as I am too slow yet.  I changed the order up to full body, legs, abs, chest since there was 3 of each.  I also just did high knees
    burpee/ jump tuck – 4 HK – 96
    lunge – 15  HK – 90
    side burpee combo – 3  HK – 84
    santana combo – 4 HK – 92
    mountain climber – 58 HK – 96
    side crunch L – 20  HK – 80
    reptile pushup – 9  HK – 84
    star jack – 12   HK – 82
    side crunch R – 17   HK – 90
    dynamic pushup – 6  HK – 82
    squat jump – 11  HK – 82
    single toe touch – 10  HK – 74

    plus a burpee for erin!

    • Gerri Lee Schafer

      I like your version Tee…great job

  • Michelle T

    You can do it! Just keep pushing forward. You will really see a difference from one week to the next if you stay consistent. I don’t worry so much about the scale as in the progress that I’ve made within the workouts. From one fit test to the other you will be amazed. Best of luck to you!

  • AmBoaksy

    I’m in the middle on this topic.  There are days like today’s freeze frame where, yes, it’s a bit too much.  The photo above the video is awesome though.  If there were more like that where it’s about the skill required to do the exercise rather than the sex sells, it would make it easier to recommend the site to others.  As it is, I only recommend it to friends/people my own age who know me well enough to know that I’m not a pervert or that I’m not peddling sex on them.   I also just don’t look at the site when I’m in public (e.g. in class or in an airport lounge or somethin).

    Lisa is beautiful and I always feel a twinge to protect women from being exploited when I see women’s figures being used for this purpose (sorry for the dash of feminism.  I’m usually the person who rolls their eyes the second arguments like this come up, but in this case, I can’t really help it).  In my opinion, a freeze frame doing some ridiculous/amazing exercise that no one would ever see outside of bodyrock would catch people’s attention just as much.  And there are days where Freddy definitely has those freeze frames.  There’s no question of that.

    On the other hand, I could understand how these videos are Freddy’s art.  And he’s perfectly allowed to express himself on BodyRock this way (this is, of course, one of his key roles), but when it starts to make those who are following BR uncomfortable, it might be better to tone it back.

    Newho, those are just my two cents.  Overall, when I recommend BR to others, I warn them that it can be a bit of a shock at first but that you get used to it.  I certainly have.  And the sometimes bawdy photos haven’t stopped me from BodyRockin. 

  • AmBoaksy

    Phew… managed to make it thru this one even tho my muscles were sore from yesterday’s leg workout.  I really liked the push-up, side plank + oblique drop and I’m sure I’d like the side burpee + oblique knee tuck if I was a bit more coordinated.  I always hope no one is walking by my window wen I try to do moves like that.  lol.  I’m sure I look like a klutz.

    Scores for today:
    P/U, Burpee + Jump Tuck: 8
    (I never count the number of high knees when I do an interval bc I inevitably lose count)
    Switch Lunges: 23
    Reptile: 10
    High Knees + Mtn. Climbers: 3.5
    Side Burpee, Oblique tuck and Jump tuck: 5
    P/U, Side Plank + Oblique Drop: 6
    V Abs (L): 14
    V Abs (R): 17
    Star Jack: 21
    Single Toe Touch Abs: 13
    Squat Jump (by this point, my legs were hurtin): 20
    1/2 Burpee + P/U: 8

    Have a great day!

  • lUcY

    Hi guys, my score was:
    -6
    -77
    -20
    -61
    -10
    -60
    -3
    -60
    -4
    -35
    -5
    -60
    -16
    -60
    -15
    -60
    -15
    -48
    -14
    -58
    -11
    -51
    -7
    -60
    great workout!

  • Cindy

    I did this killer workout today and it took me 30 hard minutes (only bodyweight).
    High Knees 86-88-86-87-86-88-86-86-85-86-83-83-80
    Push up burpee with tuck jump 9
    Jump lunges 36
    Reptile push ups 16
    High knees and mt climers 6 sets
    side burpee with tuck jump 8
    santana push up with oblique drop 10
    v abs left 26
    v abs Right 26
    high knees star jack 26
    single toe touch abs 19
    squat jump 29
    1/2 burpee with 1 push up 12
    My word for today is Strength because thera are times you have to show how strong you are.
    Thanks!

  • Jray

    All I can say is I LOVE THIS WORKOUT!!!!!!

  • Anonymous

    My daughter frowns at me when she sees some of the videos old and new she is 12.  I have to sneak around at 40. LOL. 

  • Gerri Lee Schafer

    I would be hard pressed to say which I love more, sleeping, eating or drinking…LOL…I sleep 8 hours on work nights, and hope to get 10 hours on my weekends…..I’m an adult and I can sleep as much as I want to…is my motto…I can function on 6, but I’m not that pleasant to be around…LOL….I’m actually going to take the next three days off, my body is tired, my knees are tweaking, my back is tweaking…I’m listening…time for a recharge pause

    • Anonymous

      Yupeee, sounds like I might be a normal human too :)

  • Bodyrocker_Audra

    I wish I could LOVE this comment! Thanks Kgilliam78! I am truly flattered!  This is the reason why I’m here.  I feel if I can inspire at least one person.  That makes me happy! I And I started from the bottom lol.

  • Bodyrocker_Audra

    I wish I could LOVE this comment! Thanks Kgilliam78! I am truly flattered!  This is the reason why I’m here.  I feel if I can inspire at least one person.  That makes me happy! I And I started from the bottom lol.

  • Bodyrocker_Audra

    You can purchase sand from the hardware store : )

  • Bodyrocker_Audra

    You can purchase sand from the hardware store : )

  • Bodyrocker_Audra

    You can purchase sand from the hardware store : )

  • Bodyrocker_Audra

    You can purchase sand from the hardware store : )

  • Vivi

    I did it at lunch time today but without jump rope just high knees ;) like Goustifruit 24 round in 10 x 30s
    So my score is :
    1/ 13
    2/ 126
    3/ 48
    4/ 120
    5/ 25
    6/ 120
    7/ 5.5
    8/ 116
    9/ 9
    10/ 118
    11/ 11
    12/ 124
    13/ 30
    14/ 120
    15/ 31
    16/ 114
    17/ 33
    18/ 120
    19/ 26
    20/ 114
    21/ 34
    22/ 132
    23/ 19
    24/ 127

    A really good sweat !!!  Perhaps the next time to be most challenging with weights ! ;)

    • Vivi

      Sorry I’m at work so no time to write each exercise. :p I know it would be easier to compare but too busy !!!!!

    • Vivi

      + 100 regular PU for the challenge !!

  • MariaBjørgJepsen

    You ROCK that jump rope, my dear :) Yeaaah, a little extra sleep can make a huge difference in performance and energy level. Especially later during the day, I feel!

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

    1/19/2011
    Burpee+TJ 6.5  / HK 94Jump Lunge 22 / HK 89Reptile PU 11 / HK 7810 hk/10mtn climber 3.5 / HK 84Side Burpee + Oblique +TJ 6 / HK 84PU+Side twist + drop 6 / ? HKSide Crunch RT 15 / 87 HKSide Crunch LT 17 / 86 HKExploding Star 16 / HK 84Toe Touch 17 / HK 84Jump Squat 17 / HK 78Plank Jump + PU 10 / HK 72I did straight high knees – no space to jump rope.+ 1 [messed up] round of Sean’s Bodyweight workout from12/20/11, “Don’t Stop Until You’re Hot.”  I totally messed this up since I didn’t review the video…I did 5 rounds 10/503 1-leg squats + 1 jump LT:  5 +1 squat3 1-leg squats + 1 jump RT:  4push ups from knees:  163 plank jump 3 missle squat + jump tuck:  4comando PU _ knee tuck/leg lift:  11+ 3 min bonusleg lift/star crunch/butt lift 11.51-leg bridge leg lift LT 2516+5+3 = 24 min workout.1-leg bridge leg lift RT 24
    Goodnight!

  • BodyRocker_Bonnie

    Nice job Kate :) This was one of my favorite cardios so far too…coming back to the high knees is just killer. I wouldn’t mind more workouts like this.

  • BodyRocker_Bonnie

    Cool! nice to know you’re familiar with it here!

  • Gerri Lee Schafer

    Isn’t sleep wonderful? Glad you are feeling better. Your reps are great, wish I had thought of just doing mountain climbers…nice mod.

  • Gerri Lee Schafer

    Isn’t sleep wonderful? Glad you are feeling better. Your reps are great, wish I had thought of just doing mountain climbers…nice mod.

  • Gerri Lee Schafer

    10 seconds of rest, 30 seconds of exercise, 24 rounds

  • BodyRocker_Bonnie

    Whoooooooooooo!! so proud of you too, you are doing awesome! You’ve got a fire lit under you now, girl. You’re leaving smoke trails when you walk…

  • BodyRocker_Bonnie

    I really think it is amazing for those that come to BodyRock.TV, try this, and connect with it to stay. I feel SO HAPPY that this happened for me and that I get to connect with such fantastic people and start to see the results I never thought I would obtain. I feel sorry for those that won’t even consider it, Chris Lee is right, it is their loss.

  • BodyRocker_Bonnie

    cha cha cha!! (dancing) – Thank you! you too!!!

  • BodyRocker_Bonnie

    cha cha cha!! (dancing) – Thank you! you too!!!

  • BodyRocker_Bonnie

    Nice job, Cait! Way to go, and good to meet you. Sorry to take awhile to get back to you, it took like 2 days for your reply to finally post (this is an annoying glitch of the DisQus forum sometimes). I see you are from NY – – I lived in Woodstock for several years and my Dad lives in Kingston. I love getting home to the Catskills :)

  • Gerri Lee Schafer

    you should be proud…..great work

  • Kathy_Bodyrock

    Oh no, I did 24 rounds, 10sec rest/50 sec. max effort – it was a great sweat and I really felt better afterwards :) I needed this :))) Thank you guys!

    I didn´t count the High Knees w/Jump Rope between the exercise – I gave my max effort :)

    My scores:
    1. Press up + Burpee + Jump Tuck: 12
    2. Switch Lunges w/SB (11kg): 23
    3. Press Up + Spider Knee (elevated on Dip Station): 10
    4. High Kneesx10+MCx10: 8 sets
    5. Side Jump Burpee, Knee to elbow + Jump tuck R+L: 7
    6. Press up-side+lift/side lift: 11
    7. Side plank lift L: 22
    8. Side plank lift R: 24
    9. Star Jump: 18
    10. Touch toe lift up w/SB (11kg): 15
    11. Squat Jump w/SB (11kg): 18
    12. Press up, half Burpee: 15

    + Burpee for Erin <3

  • Anonymous

    i did this one today because yesterday was my rest day. this was amazing! i was sweating so much after. i set the timer for 24 rounds of 10/50 and my scores are:
    1. burpee push up tuck- 10
    2. jump lunge- 29
    reptile push up- 16
    3.10 H.K 10 M.C- 5 sets
    4. side burpee and knee tuck- 8
    5. push up side plank oblique drop- 11
    6. side crunch left- 21
    7. side crunch right- 22
    8. star jacks- 29
    9. single toe touch- 27
    10. squat jumps- 35
    11. 1/2 burpee push up- 14
    i didn’t really keep track on my high knee with the rope but i reached the 80’s 90’s (i just didn’t’ write them down so i don’t remember..)
    thank you so much i can’t wait to do the next workout already :)

  • MariaBjørgJepsen

    I loved the diversity of this workout! Time goes by so fast, when you don’t return to any other exercises than the High Knees :) I did regular high knees without a jump rope and did the bodyweight version.

    1) Burpee, Push-up & Jump Tuck: 11.
    2) High Knees: 125.
    3) Jump Lunge: 50.
    4) High Knees: 125.
    5) Reptile Push-up: 22.
    6) High Knees: 126.
    7) 10 M.C. & 10 H.K.: 5,5 sets.
    8) High Knees: 125.
    9) Side Burpee, Oblique Abs & Jump Tuck: 10.
    10) High Knees: 125.
    11) Push-up, Side Plank Twist & Oblique Drop: 12.
    12) High Knees: 120.
    13) Side Crunch, R: 27.
    14) High Knees: 125.
    15) Side Crunch, L: 27.
    16) High Knees: 115.
    17) Star Jump: 28.
    18) High Knees: 117.
    19) Single Toe Touch Abs: 42.
    20) High Knees: 125.
    21) Squat Jump: 41.
    22) High Knees: 126.
    23) Plank / ½ Burpee Push-up: 15.
    24) High Knees: 126

    Definetely worth a reunion!!! Thanks guys :)

    Love, Maria

    • http://www.janetspreiter.com Janet

      You are absolutely killing it!!!!  You never cease to amaze me!  

      • MariaBjørgJepsen

        You make me so happy each day!!! <3

    • Vivi

      I did it today with your score writen to push harder !! Incredible how your score permit me to movate me more in more !
      And your surgery??all is ok now ?? Enjoy your week end !
      Much love ! <3

  • Gerri Lee Schafer

    morning all, I did this with body weight only, and a skipping rope

    1/ burpee/PU/JKT 8  HKS 89
    2/ jump lunge 31 HKS 86
    3/ reptile PU 14 HKS 86
    4/ 10xHK/MR 3 sets, 60 total reps  HKS 87
    5/ side burpee/oblique crunch/JKT 6  HKS 87
    6/ santana PU/oblique drop 8  HKS 88
    7/ left side v-up 26  HKS 85
    8/ right side v-up 26 HKS 79 (tripped)
    9/ star jacks 23 HKS 86
    10/ single toe touch 21 HKS 84
    11/ jump squat 23 HKS 83
    12/ plank jump/PU 12 HKS 83

    Push ups for today, sets of 20

    alternating one leg in air
    dive bombers
    left side one arm tricep
    right side one arm tricep
    regular

    finished with shoveling snow!!!!!!!!!!!!!!!!!…and I get to go to work and shovel more damn snow!!!!!!!!!!!!!!

  • Samanthina

    Hi,guys,here are my scores for yesterday’s workout:

    high knees-72 68 90 96 77 83 85 97 88 99 98 85
    push up + burpee+tuck jump-6
    switch lunge-19
    press up-13
    high knees and m.climbers-3
    side burpee-5
    push up+ side plank twist +oblique drop
    V abs: left-16 right-15
    hug knees+star jack-20
    single toe touch-16
    squat jump-20
    1/2 burpee+ 1 push up-13

    + a healing burpee for Erin :)

  • KIMBERLAKE93

    LISA-MARIE!!!!!!……Luv’d this one!!!  It’s a goodie, thanks for sharing with us!  I think I push myself more when it’s only 1 round of exercises to get through.  I’m not good with repetition and I like that all I have to do is push myself for EVERY exercise then it’s OVER, moving onto the next one.  THANK YOU!!!  I want more of these puppies!!!  :)

    High Knees (some rounds with rope, others without)= 66, 56, 66, 52, 62, 88, 84, 74, 70, 68, 66, 82
    Push Up/Burpee/Tuck Jump= 8
    Switch Lunges= 20
    Press Up w Spider Knee= 12
    10 HK/10 Mountain Climbers= 3
    Side Burpee/Oblique Abs/Tuck Jump= 4
    Push Up/Plank Twist/Oblique Drop= 7
    V Abs L= 17
    V Abs R= 19
    Hug Knees & Star Jack= 21
    Single Toe Touch Abs= 14
    Squat Jump= 18
    1/2 Burpee & Push Up= 11

    Have a great day BODYROCKERS!!!  :)

  • Anonymous

    Did this in 10/30. 

    My scores: 
    High Knees: 80,90,90,87,87,90,90,88,80,60,91,90 
    1 Push-up + Burpee + Tuck Jump: 6 
    Switch Lunge: 17 
    Press up with Spider Knee: 15 
    High Knees x 10 + Mountain Climbers x 10: 3,5 
    Side Burpee & Oblique Abs: 6 
    Push-up + Side Plank Twist + Oblique Drop: 7 
    V Abs Left: 18 
    V Abs Right: 18 
    Hug Knees + Star Jack: 17 
    Single Toe Touch Abs: 15 
    Squat Jump: 16 
    1/2 Burpee + 1 Push-up: 11 

    My word for today: LOVE ♥

  • Anonymous

    Cool WO.

    My scores: High Knees: 84,84,84,80,84,86,87,85,86,85,85,80
    Tuck Burpees: 6
    Jump Lunges (with 2kg medicen ball): 18
    Reptile push up: 9
    High Knees and Mountain Runners: 3sets
    Side Tuck Burpee with oblique abs: 5
    Push-up + Side Plank Twist + Oblique Drop: 6
    V abs left: 17
    V abs right: 19
    Squat Star Jacks: 16
    Single Toe Touches: 7 with 8kg SB
    Squat Jumps: 16
    1/2 Burpee Push-ups: 9
    Have a good day all.

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

     Thank you so much for putting this one up on facebook while the site was under maintenance! I was in a state of shock when the workout wasn’t up at my usual bodyrocking hour! Just kidding. But I was really thankful that I found it and was able to continue the 30 day challenge… Made me realize how amazing you guys have been over the past weeks, being there for us every single day… So thank you!!!

    My scores: High Knees: 73 72 73 72 73 71 74 74 70 73 70 70
    Tuck Burpees: 8
    Jump Lunges (weighted): 17
    Spider Push ups: 6
    High Knees and Mountain Runners: 2.5 sets
    Side Tuck Burpee with oblique abs: 4
    Push-up + Side Plank Twist + Oblique Drop: 5
    V abs left: 13
    V abs right: 11
    Squat Star Jacks: 18
    Single Toe Touches: 10
    Squat Jumps: 16
    1/2 Burpee Push-ups: 6

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

    Just finished!  It was perfect for today.  I am still feeling sore, plus my lower back is strained from all the sandbag stuff, so a nice bodyweight cardio one fit the bill.  The only annoying thing is that we have to run outside for every skipping round, so I made the rest rounds 14 seconds to account for running outside.  

    I used a jump rope for the skips.  Also, I did just mountain climbers instead of high knees/mountain climbers, because I think mountain climbers are harder.  Instead of a star jump jack, I did a star jump, where you burst up in the jump into a star shape and back to the hug tuck, but your feet don’t touch the ground like in a jack.  And for everything that was supposed to be a tuck jump I su71bbed a jump squat.

    burpee push up and jump: 8
    skip: 76
    jump lunge: 32
    skip: 77
    reptile pu: 12
    skip: 74
    mountain climbers only: 56
    skip: 80
    side burpee and knee tuck and jump: 5
    skip: 70
    pu, side plank, drop and lift: 6skip: 74
    v abs L: 15
    skip: 71v abs R: 17skip: 67
    star jump: 17
    skip: 65
    toe touch: 13
    skip: 68squat jump (all the way down): 18skip: 71
    burpee and push up: 7
    skip: 72

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

    Just finished!  It was perfect for today.  I am still feeling sore, plus my lower back is strained from all the sandbag stuff, so a nice bodyweight cardio one fit the bill.  The only annoying thing is that we have to run outside for every skipping round, so I made the rest rounds 14 seconds to account for running outside.  

    I used a jump rope for the skips.  Also, I did just mountain climbers instead of high knees/mountain climbers, because I think mountain climbers are harder.  Instead of a star jump jack, I did a star jump, where you burst up in the jump into a star shape and back to the hug tuck, but your feet don’t touch the ground like in a jack.  And for everything that was supposed to be a tuck jump I su71bbed a jump squat.

    burpee push up and jump: 8
    skip: 76
    jump lunge: 32
    skip: 77
    reptile pu: 12
    skip: 74
    mountain climbers only: 56
    skip: 80
    side burpee and knee tuck and jump: 5
    skip: 70
    pu, side plank, drop and lift: 6skip: 74
    v abs L: 15
    skip: 71v abs R: 17skip: 67
    star jump: 17
    skip: 65
    toe touch: 13
    skip: 68squat jump (all the way down): 18skip: 71
    burpee and push up: 7
    skip: 72

    • Anonymous

      were you and your boyfriend doing like a baton pass, meeting in the doorway to pass the skipping rope? lol

      • Kendra Lee Oberhauser

        Ha ha, no, he’s 8 inches taller than me so we have different sized jump ropes!  But I like the image! :)

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

    Just finished!  It was perfect for today.  I am still feeling sore, plus my lower back is strained from all the sandbag stuff, so a nice bodyweight cardio one fit the bill.  The only annoying thing is that we have to run outside for every skipping round, so I made the rest rounds 14 seconds to account for running outside.  

    I used a jump rope for the skips.  Also, I did just mountain climbers instead of high knees/mountain climbers, because I think mountain climbers are harder.  Instead of a star jump jack, I did a star jump, where you burst up in the jump into a star shape and back to the hug tuck, but your feet don’t touch the ground like in a jack.  And for everything that was supposed to be a tuck jump I su71bbed a jump squat.

    burpee push up and jump: 8
    skip: 76
    jump lunge: 32
    skip: 77
    reptile pu: 12
    skip: 74
    mountain climbers only: 56
    skip: 80
    side burpee and knee tuck and jump: 5
    skip: 70
    pu, side plank, drop and lift: 6skip: 74
    v abs L: 15
    skip: 71v abs R: 17skip: 67
    star jump: 17
    skip: 65
    toe touch: 13
    skip: 68squat jump (all the way down): 18skip: 71
    burpee and push up: 7
    skip: 72

  • KIMBERLAKE93

    LuLu has tons of colorful ones!  :)

  • Lisa

    Phew! Glad that is over. Anyone else feel like it was longer than 12 minutes!! Those high knees are killer in between everything! Awesome! My scores:
    1. Pushup/Burpee/Tuck: 7
    2. High Knees (HK)w/rope: 62
    3. Switch Lunges: 20
    4. HK: 74
    5. Pushup w) Spider Knee: 7
    6: HK: 72
    7. HK/Mtn. Climbers: 3.5
    8. HK: 72
    9. Side Burpee/Oblique/Tuck: 5
    10. HK: 66
    11. Pushup/Side Plank/Oblique Drop: 6
    12. HK: 80
    13. V Abs Left: 21
    14. HK: 82
    15. V Abs Right: 21
    16. HK: 76
    17. Hug Knees/Star Jack: 19
    18: HK: 79
    19. Single Toe Touch Abs: 14
    20. HK: 73
    21. Squat Jump: 19
    22. HK: 73
    23. 1/2 Burpee/Pushup: 9.5
    24. And the final High Knees with Rope, just when I thought I couldn’t do anymore: 80!!

    Thanks for a great workout, Lisa!

  • Machete011

    I think the screen shot of you butt Lisa is amazing and you are not just born with it..that was hard work!!, we all know we want an arse like that and one day we will all be posing just like that! Lets be honest, that’s is a Body Rocking Arse!!

  • Machete011

    I think the screen shot of you butt Lisa is amazing and you are not just born with it..that was hard work!!, we all know we want an arse like that and one day we will all be posing just like that! Lets be honest, that’s is a Body Rocking Arse!!

  • Anonymous

    for anyone curious on how to follow zuzana… here is her new facebook page. 
    http://www.facebook.com/ZuzkaLight?sk=wall&filter=12  

    Fully support the new bodyrock hosts! but a lot of us are still fans of zuzana also.  Is she still going to be involved in bodyrock.tv at all?Thanks!

  • Anonymous

    I shall tackle this at a later date! Just wanted to share my dins w/ you guys…

    Blackened Basa w/ garlic broccoli, salt & peppered tomatoes and lemon water.

    • Gerri Lee Schafer

      looks delicious!!!!!

  • BodyRocker_Bonnie

    As an aside, I went to a PT doctor today because I have been having about 2 months worth of clicking in my upper neck.  I was afraid it was from jumping with weight be he thinks it is from computer use and holding my neck funny.    He told me I was a “little dynamo” and asked what kind of exercise I do – that made me feel good.  Then I tried to explain BodyRock.TV and realized I need some little elevator speech – – have you ever been looked at funny trying to explain what this all is?!

    • Anonymous

      I  gave up explaining, I just take their hand and show them on the nearest computer..or I just write down on a paper, with big big letters 
      http://www.bodyrock.tv
      But mostly, I just show them the workout I have done that day…but I have to be sure that they watch it.,..and I have bookmarked bodyrock on some of my friends computer…just in case   :)))

    • Chris Lee

      i get it all the time.  when i tell people i exersize at work, they think i must be using a gym here.  when i tell them i work out in the ballroom, they look at me funny.  then i tell them it only takes about 20 minutes and they look at me really funny.  like 1Ivana i gave up trying to explain and now just tell them the site or show them a workout on the computer.  then i get “oh, that looks too hard.  i’ll just stick to the treadmill/elliptical/weight room, etc.” 

      their loss.

      • Gerri Lee Schafer

        I agree, people just look at you funny…my customers see me carrying a 60 lb carboy of wine across the room after squatting it off the floor, and go, gee I guess you don’t need to work out…and I say I get up 6 days a week at 5:30 to exercise….doing HIIT Bodyrock WO’s…it’s like you start to speak in tongues…they just don’t get it…like you said Chis, their loss

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

      All the time

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

    This workout looks fun…later today I must do this & the fit test!  

    Bodyrockers, if anyone is going through (or has gone through) caring for someone who is injured, can you please help me with your experience?   Have any of you or someone you are close to had sciatica from a bulging disc?  Did you have to get surgery?  Did cortisone injections help?  Are you pain-free now, or do you have chronic pain that you manage?  

    My husband is having alot of back/leg pain from a bulging disc.  He has seen a doctor & has more appointments lined up.  I know this won’t go on indefinitely, but I feel terribly for him & there isn’t much more I can do to relieve his pain while we wait.  I have taken over all of the chores he usually does, on top of my own responsibilities.  I’m lucky that my husband is aware of how much I’m having to do, & he’s grateful.  I don’t sleep well because he’s up every few hours.  My schedule was tight to begin with, so my workout schedule has been very impacted – I’m too tired to workout during lunch like I usually do (plus we’re short staffed at work, so I haven’t been able to anyway).   I’ve been able to workout late a night, but miss my longer sessions with jumping rope.  Thank you for this website.  These workouts have kept me healthy, sane, & help me manage the enormous amount of stress I feel.

  • Bodyrocker_Audra

    I’m just trying to stay accountable and keep up with all of you truly amazing people!  I love this place!

    • http://www.janetspreiter.com Janet

      Aren’t there some incredible times and reps being posted these days?! I am soo impressed!

      • Bodyrocker_Audra

        Sheesh! Your telling me Janet, it’s sooo hard to keep up haha!  I’m still impressed by your stamina on those hill runs you do.  I just tried trail hiking a couple of weeks ago and I’m hooked.  Although I couldn’t imagine running up them LOL!

        • http://www.janetspreiter.com Janet

          There are some Olympian scores being posted these days!  There is a group here who are simply taking this to a whole new level; I am not one of them but I am certainly very impressed!

      • Bodyrocker_Audra

        Sheesh! Your telling me Janet, it’s sooo hard to keep up haha!  I’m still impressed by your stamina on those hill runs you do.  I just tried trail hiking a couple of weeks ago and I’m hooked.  Although I couldn’t imagine running up them LOL!

  • BodyRocker_Bonnie

    CariKae – It took me a long time to figure it out too.  You can also add a picture of yourself.  Go to “Avatar” in the Edit Profile box :)

  • BodyRocker_Bonnie

    I have to say, I had a blast with this workout.  When I saw it I was a bit nervous as the notes just kept coming and coming as I got this off the FB link before it was posted…but once I got into it it was fast & furious and I was having fun.  For my ability I was especially pleased that I kept my high knees above 80 the whole time (no rope).  I also did this without any extra weight challenge for a first time through.

    HKs  80
    PU with burpee tuck jump 5.5
    HKs  80
    Jump lunges 20
    HKs 80
    Reptile PUs  12
    HKs  81
    10 HKs & 10 Mnt Climbers (sets) 3
    HKs 80
    Side Burpee w/ knee tuck & tuck jump   4  (falling…bad balance on these)
    HKs 81
    Santana PU with hip dip  7
    HKs 82
    Side Oblique crunch  (left then right)  14, 15
    HKs  80
    Star Jumps  17
    HKs 82
    Alt 1-leg toe touch 18
    HKs  83
    Squat jumps  13
    HKs  80
    1/2 Burpee  7
    HKs  80

    It felt SO good to feel success after feeling a bit wrung out yesterday with the Fit Test #2 and Sean’s workout. 

    No extra push ups for me today, I’m going to rest up for tomorrow :)

    Now to cruise all the comments! 
     

    • Lisa

      Great scores, Bonnie!

      • BodyRocker_Bonnie

        thank you Lisa! I actually let out a WHOOOOOP! when I was done I was so happy. It was a good workout. I don’t always whoooop after a workout, however…sometimes it is words that are not so nice :) this was a good day :)

      • BodyRocker_Bonnie

        Lisa, thanks!! :)

    • MariaBjørgJepsen

      I felt exactly the same, Bonnie – nervous :D

    • MariaBjørgJepsen

      Great, great scores!!!!

      • BodyRocker_Bonnie

        Thanks, Maria!! :) :) :)

  • Anonymous

    Oooh I’m really enjoying how good I’m starting to feel after working out!!!

    My scores: high knees 76-64-69-73-71-75-76-79-76-75-68-78

    And the rest: 7-20-9-2 1/2 – 5-11-13-16-8-15-8

  • Sarah Spencer

    So, I did this workout and I missed 3 exercises because I didn’t see them to write them all down. So instead of 24 rounds, I went 16 rounds. My scores as follows:

    Burpees (No tucks, knee isn’t feeling all that great)-3
    High Knees-80
    Press Ups W/Knee To Elbow (On knees)-2
    High Knees-60
    10x High Knees and 10x Mountain Climbers-1 set
    High Knees-40
    Side Burpee and Knee Raise-1 (Tried doing it without any modifications…that’s why there is only 1)
    High Knee-49
    Santana Pushups W/O the Hip Drops- 1 1/2
    High Knees-30
    Single Toe Touch-8
    High Knees-40
    1/2 Burpee w/ Push Up- 2
    High Kness-21

    See, I skipped some of the ab exercises. Oh well. I’m actually getting kind of worried about me. These workouts just seem to keep getting harder and harder and I’m not able to do some of them like I used to…I honestly don’t know if it’s because I’m sleep deprived (I know that has something to do with it, but that’s not the only cause) or what? Maybe I should start taking an iron supplement or I wonder if I’m pregnant…

  • Elena Ioan

    Sooooores! :)

    High knees (no jump rope): 95, 80, 93, 90, 90, 93, 95, 85, 82, 85, 89
    1) 6
    2) 27
    3) 10
    4) 3 sets
    5) 2 sets (3 tuck jumps total)
    6) 5 hip dips total
    7) 15
    8) 15
    9) 16
    10) 11
    11) 19
    12) 5 sets

    I used my bodyweight only.

  • Mmghia

    You are doing great!! You’ll be doing big boy push ups in no time at all. Keep rocking. Michelle

  • mdk

    I do these kind of circuits all the time – sometimes 10/20, 10/30 or 10/40… for 20-30 rounds –  they are awesome!  You can make your own club bells – fyi.  My husband made some for me out of children’s plastic baseball bats and sand or silica (measured/weighed and poured the sand into the little hole in the bottom of the bat and plugged the hole).  The sand does shift around but he said it’s more of a challenge that way – and more therapeutic when used for rehab of the shoulders, etc…  Also, a cheaper alternative to TRX is the Jungle Gym (by Lifeline USA) if you don’t have the time to make your own.

    mel :)

  • magdp

    sorry guys, but I don’t get how, if there are interval of 30/10 and are 24 excersices , that isn’t 12 minutes, that it’s 16 min?? help plis!

    • Anonymous

      It is 16 min, so you can do the 16 min, or if you really only want 12 min, change the intervals to 10/20

  • Tbatara

    I agree.  I referred some women over the holidays and now wish I hadn’t.  As a trainer I like to keep it professional and this has so gone the other way.

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

    This was a fun workout!
    pushup-tuck jump: 3hk: 74switch lunge: 12hk: 93press up: 3hk: 110hi kn/mtn: 2hk: 80pushup/drop:3hk:82v abs R: 4hk:90v abs L: 9hk: 95star jack: 10hk: 110toe touch abs:15hk:80squat jump: 10hk: 81

  • Anonymous

    I just don’t get it how some people manage 100 skips in 30s ?!?!?!?!

    • Anonymous

      BS..hahaha…just kidding! It is called super powers :)

    • Bodyrocker_Audra

      I did high knees.  No way I could do that with my speed rope, yet, at least.

      • Anonymous

        Uh-huh …. thanx. Still, I think it’s a lot. Supergirl ;)

  • FC

    I did 24 rounds of 10/30. It was 16 min.

    1.5
    2.12
    3.25
    4.–
    5.10
    6.20
    7.4
    8.60
    9.4
    10.60
    11.2
    12.65
    13.7
    14.20
    15.10
    16.50
    17.12
    18.35
    19.7
    20.50
    21.11
    22.30
    23.6
    24.50

    Enjoyed the workout and hope to improve my scores soon.

    Freddy- can you please specify the rounds when it comes to these exercises. Thank you in advance.

  • Gules

    Wow, that was awesome!! I added some modifications for intensity where I could because I think I need to amp up my bodyrock game!

    Scores:

    1. P/U burpee/Knee tuck – 5
    2. Switch Lunges (w/sandbag) – 14
    3.Push up/spider ( on knees ) – 7
    4.H.K(10) M.C(10) – 2
    5. Side burpee/oblique abs – 4 ( I was happy I am finally strong enough to do these!)
    6.Push up/sideplank/drop – 4
    7.V abs (r) – 9
    8.V abs (l) – 9
    9. StarJack – 13
    10.Single touch (w/sandbag) – 6
    11. Squat jumps (w/sandbag) – 15
    12.1/2 Burpee/Pushup – 6.

    The high knees in between were killer! I feel amazing right now!

  • Rajaa Abualnaser

    I didn’t kno that the site in maintenance and I was waiting all night long for it, so when I wake up in the morning and still nothing, I created my own ( using the free video which came with my UGI ball)
    It 3 different sets, each set has 6 exercises. I did each set twice, so total of 36min workout :D
    Love my UGI, glad that I bought it :)

    Didn’t do much in upper body today cuz I am still sore from Sean workout, it was a killer.
    Will do this one tomorrow ( no active rest day for me this week ) can’t wait to see the end result of the 30 day challenge.

  • Anna Johnson

    strampolina, I went through that  2 weeks ago:  right as this challenge was starting I got sick and every time I started to feel just a bit better, I would come and work out and end up right back sick again.  My mom gave me the best advice when she said that taking the time to rest when our bodies really need it IS an important part of out fitness goals, so don’t be mad.  Your time is a comin’!! Now rest up   :)

  • Nocar_at16

    24 rounds… at 30sec a piece it will give you twelve minutes of intense work.

  • Nocar_at16

    the high knees were killer i almost puked… but i loved it!!!!

  • Anonymous

    I like that you go back to 16-20 min workout. This one looks AWESOME!!! Can’t wait for my torture tomorrow!!

  • Anonymous

    I like that you go back to 16-20 min workout. This one looks AWESOME!!! Can’t wait for my torture tomorrow!!

  • Bodyrocker_Audra

    I did this in 24×10/30 (credit to Goustifruit) and it is one of my new favorite go-to total body workouts.

    HighKnees:89/89/83/100/98/105/100/99/97/98/94/102
    BurpeePUJumpTuck:  9
    JumpLunge:  30
    ReptilePU:  14
    MC’sHK’s:  4 1/2 sets
    SidePlankKneeJumpTuck:  8
    PUSideDipPlank:  8
    V-Abs(L):  23
    V-Abs(R):  24
    StarJump:  24
    ToeTouches:  17
    SquatJump:  27
    1/2BurpeePU:  10

    Fun sweat guys! Thanks!

    • MariaBjørgJepsen

      CHAMPION SCORES, Audra :)

      • Bodyrocker_Audra

        Thanks Maria!  I’m sure you’ll crush’em tomorrow! 

      • Bodyrocker_Audra

        Thanks Maria!  I’m sure you’ll crush’em tomorrow! 

    • Anonymous

      How in the world are u doing 83+ high knees in 30 second intervals?!?  thats like 3/second!

  • http://www.janetspreiter.com Janet

    Ha!  I just finished the fit test challenge today and -most fortuitously- a rat blew up the electrical transformer (and himself :(  ) early this morning so I couldn’t see what lay ahead of me!  Tomorrow!

    • Anonymous

      You’re blowing my beautiful thoughts of hawaii! rats! ha ha!

  • Chris Lee

    did it this morning with no equipment outside of my jump rope, which kept getting stuck in my feet.  i actually never did my pushups yesterday, but i spent 6 hours on a jackhammer, so that in itself was a pretty good workout.

    burpee w/tuck 10
    hks 78
    jump lunge 34
    hks 83
    reptile pushup 19
    hks 85
    hk/mtn clemiber 4sets
    hks 91
    side burpee, etc 7
    hks 90
    sanatana pushup w/hip drop 9
    hks 98
    side crunch L 24
    hks 93
    side crunch R 24
    hks 86
    plyo star 20
    hks 86
    toe touch 15
    hks 80
    squat jump 20
    hks 83
    plank jump pushup 14
    hks 81

    abs smasher

    pushups today (20 ea)
     – charles atlas
     – alt leg elevated + knee tuck
     – dive bomber
     – tapping
     – clapping w/ninja jump tuck

    we are tearing up the kitchen floor here at work, so today it’s more jackhammering and swinging a sledgehammer all day.  thank god for advil!

    chris

    • Gerri Lee Schafer

      hahaha, those are my husbands favorite words “thank god for advil”
      We’ll forgive you your PU indiscretion…..I never did any yesterday either….sounds like you’re getting another full WO at work anyway

      great reps, gives me something to shoot for in the morning

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

      I keep seeing people posting about extra pushups. What is that all about? Have I missed something or is it between you and a few others??

      • Chris Lee

        you haven’t missed anything.  i think it was gerri lee and br_bonnie who started doing 100 pushups every day.  other people (like myself), have just joined in.  i think there are quite a few of us in the “pushup party” now.  it’s a fun party – you should come :)

        • BodyRocker_Bonnie

          I used to be afraid of push ups…curse them!…now I love them…(mostly) I told some friends that were over that I do 100 pushups a day, and they all stopped and looked at me like I had two heads. It was funny, they were shocked but I took it as a compliment. yeah…I do that…for FUN :) and because I feel like a million bucks for getting stronger, feeling good about myself…

          • Anonymous

            I also join around late Dec, since then my upper body strength improved a lot. I use to hate Reptile pu, now they are my favorite next to Monkey pu.Thanks Gerri Lee and Bonnie.

      • Anonymous

        yep gerri lee & bodyrocker_bonnie started a pushup party and we all keep joining in! what we are doing is 5 sets of 20 either all at once or over the course of the day (unless you are not at that level, I started at 5 sets of 5 pushup and it took me all day to do it!) some of us have been adding skipping or abs in between etc. some of these guys are doing some really creative pushups! lol feel free to join in! it’s open to anyone!

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

      I keep seeing people posting about extra pushups. What is that all about? Have I missed something or is it between you and a few others??

  • GoustiFruit

    I made it a 24x(10s/30s) workout, totalizing 16 minutes. I don’t understand how you can do 12 minutes of 10s/30s with 12 exercises + high knees in between ?

    • Chris Lee

      i did it in 16 minutes, too.

      • GoustiFruit

        You’re doing good for a 44 :-D

        • Chris Lee

          Hi Gousti

          i just saw your reply and i thought it read “44D”. lol

          • GoustiFruit

            I would not dare ! :-p

    • Gerri Lee Schafer

      yup, that’s the way I read it too….24 different sets at 10/30 gives 16 minute WO….

      • GoustiFruit

        We did the wo so it’s too late for us, we’ll get the truth soon enough :-)

    • Sarah

      They’re not counting the rest periods in the workout time. 30sec x24 exercises = 12minutes.

  • MariaBjørgJepsen

    This one looks so sweeeeeet and brutal :) Gonna try it tomorrow morning.
    FREDDY: I LOVE the top picture of Lisa Marie, so cool!!! Nice job :)
    Love, Maria.

  • Anonymous

     im dead!!!! so hard and the workout finished so fast. this is my score 8 – 90-28-80-8-77-3.5-90-6-70-4-70-23-70-24-70-20-70-20-60-18-7-6-60thank you guys

  • Annebel Wind

    Hi guys.. I have done this workout before the site was up.. And didnt do it exactly like it was suposed to be..  I did 30/30 intervals for 12 rounds without any breaks.. i did stop briefly to write down my reps and than right into the jumping.. So my scores where:

    Push up en jump tuck: 7
    switch lunges: 25
    Push up and spider knee: 10
    10 high knees and 10 moutainclimbers: 5.5 sets
    Side burpee, elbow knee and jump tuck: 3 sets
    push up and side dip/drop: 5
    V-crunch left: 12
    V-crunch fight: 14
    Star jumps: 15
    Toe touches: 17
    Squat jumps: 14
    1/2 burpee and push ups: 8
    Skips: about 45 each time.

    Sweeting like crazy :D

  • Anonymous

    Just finished this morning! Thanks to Lisa Marie I was able to get my Bodyrock on today despite the site being down!! THANK YOU!