Jan 18 2012

Day 3 Week 3 of The 30 Day Challenge – Hit Me Baby One More Time Workout

Posted by Frederick | In All Exercises, All Videos, All Workouts, Exercise Challenges, Featured Articles, January - 30 Day Challenge, Today's Workout

Hi BodyRockers!!!

As many of you guys know we had a bit of a technical issue with the site over the last 24 hours. We had to do some unschedule maintenance which ended up taking longer than expected and we were not able to update today :( What we have decided to do is just jump back a week and do last weeks workouts again so that we don’t technically miss a day of BodyRocking :) To get to the workout just click here.

We will be back on schedule tomorrow with Lisa’s killer Cardio, Strength and Power Workout and of course we have the 800 Rep Challenge and Sean’s Back & Biceps Workout to end the week on Friday :)

Lot’s of love & sweat on the way!

Keep Rocking!

Freddy, Sean & Lisa-Marie



Around The Web
  • Vivi

    No new workout, no problem !  SO it permited me to do 2 last ones I didn’t make !
    So yesterday I did Sean’s workout from day 3 week 2 + Lisa’s workout Day4 week 2.
    A very good sweat !!!
    And this morining my body is a “little” sore but thanks for that !! :p

  • ZoeRocker

    I can’t wait to do this workout tomorrow morning!! As for yesterday, I went back and did a “Blast From The Past” workout. The “Hotel Room” workout is always a great sweat. Plus it was quite late and it’s a good quiet one for those who don’t want to disturb their neighbours:) The original breakdown is 24 rounds x10/30 sec but I did it as 12 rounds x 10/50 and it was just as Awesome. Here are my scores for both ways. I think I did much better with the second way surprisingly…
    24 Rounds x 10/50 Seconds1. Squats- 11,112. Dive Bombers- 7,63. Squats- 12,114. Diagonal Knee Tuck Push-Ups- 8,75. Squats- 11,106. Tricep Leg Lifts- 20,217. Squats- 11,108. Santana Push-Ups- 9,99. Squats- 11,1010. Monkey Push-Ups- 7,811. Squats- 11,1112. Sumo Push-Ups- 11,1112 Rounds x 10/50 Seconds1. Squats- 342. Dive Bombers- 173. Squats- 324. Diagonal Knee Tuck Push-Ups- 165. Squats- 316. Tricep Leg Lifts- 527. Squats- 308. Santana Push-Ups- 139. Squats- 2910. Monkey Push-Ups- 1411. Squats- 2712. Sumo Push-ups- 17*All squats were done with a 20lb sandbag and I didn’t have to modify anything:)

  • Alina

    Zuzana - http://www.youtube.com/watch?feature=player_embedded&v=vsGmzFBDK3I!
    I just wonder: will my comment be removed? )))

    • Alina

      She is doing new workouts, by the way!!!

    • Anonymous

      Alina, why would your comment be removed? Freddy has done an amazing job keeping the site up and has borne a lot of negative comments but never censured anything. Why would he remove a comment mentioning Zuzka or linking to her Fb page or her you tube page? I am sure it has NEVER crossed his mind to remove any comments like that… That’s called being open minded! 
      I admire you for that Freddy and all the BR hosts!!

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

    1/18/2012
    I made a workout up because once again I didn’t have a chance to workout until it was late & jumping would be rude. 10/50, 18 rounds = 18 min

    pushup (full) + hanging knee raise on dip station 8  6  8 (slow because I was stepping, not hopping)
    sandbag swing(~22#), 2 handed 26  27  26
    reverse pushup on dip station 15  13  12
    8# fitball woodchops, alt  17   16  17
    side plank bicycle RT  19  16  17
    side plank bicycle LT  17  17  16

    + 20 pushups (knees)
    + 10 hanging knee raises
    + 10 diagonal knee raises, alt
    + 10 core splits

    Goodnight.

  • Anonymous

    Hi there…

    So I am getting ready for the workout, and I will do this one http://www.bodyrock.tv/2011/11/04/set-fire-to-your-abs-workout/
    I don’t expect to beat my PB, I have to be very careful with my back and knees, but I am doing it!!!
    And, I will be using my new walker aka. “dip station” for the first time..I will be back to tell you how it went…
    Yeeeeeeeeaaaah

    kisses to you all

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

    Today: AMBITION!

    And I do mean the playful kind, not reckless, blind ambition…
    I loved coming back to this, because I am my own best enemy, ha!

    Seans:
    15:55:09 with a 10 kilo sandbag (improved more than 1 min.)

    Lisas:
    Clean & Press -13 11

    Squat Leaps  - 24 22

    3 Tier Push ups – 15 13

    Reverse Pull Ups – 18 15

    Squat & Press – 13 11 (full squats)

    Switch Lunge’s – 40 38

    All
    scores same or better than last time, YES. Oh, except for Squat and
    Press, on which I did full squats… I was mainly impressed with the
    improvement in my arm power. Push ups and Pull ups felt so much easier,
    and that after Sean’s workout. I must have still been pumped up from it
    ;-)))))

    PS: I’d rather keep posting here, because there is just
    an incredible amount of negativity and rudeness going on at the facebook
    site. I do read it, but I don’t want to comment there. So I hope you
    guys are reading these posts here too…

  • Anonymous

    I LOVE MY NEW WALKER!!!!!!!!
    LOVE LOVE LOVE IT

  • Krustysnuggums1

    Well I see that burpees for Erin are totally forgotten now. They cud at least do 1 burpee for her! Gosh!  I still do my burpees for her everytime I work out, just to send my positive thoughts and well wishes towards her. Love and blessings…..

  • GoustiFruit

    Today I did yesterday’s workout once again…

    01- 1 Push-up + Burpee + Tuck Jump: 9 (8)
    02- High Knees: 90 (84)
    03- Switch Lunge: 32 (30)
    04- High Knees: 86 (82)
    05- Press up with Spider Knee: 18 (15)
    06- High Knees: 86 (84)
    07- High Knees x 10 + Mountain Climbers x 10: 65 (63)
    08- High Knees: 86 (84)
    09- Side Burpee & Oblique Abs: 6 (5.5)
    10- High Knees: 84 (84)
    11- Push-up + Side Plank Twist + Oblique Drop: 9 (6.5)
    12- High Knees: 88 (86)
    13- V Abs Left: 20 (20)
    14- High Knees: 86 (86)
    15- V Abs Right: 20 (20)
    16- High Knees: 86 (86)
    17- Hug Knees + Star Jack: 21 (21)
    18- High Knees: 90 (88)
    19- Single Toe Touch Abs: 23 (20)
    20- High Knees: 88 (86)
    21- Squat Jump: 26 (25)
    22- High Knees: 88 (86)
    23- 1/2 Burpee + 1 Push-up: 12.5 (11)
    24- High Knees: 90 (94)

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

    Hi! Actually the workout can be a fantastic cure for feeling under the weather! :)

    I personally just push as hard as I can – even if it’s not as hard as yesterday… If I feel super sore I skip a day, but there has to be a really good excuse.
    I always remember: what’s the better for tomorrow – feeling sore or sorry?
    :)
    And welcome!!!!<3

  • Jeeplover01

    I need some advice and I dont have facebook (refuse to get it lol) but I dont know where else to put it where you guys can see. Here goes. How much spinach salad is too much, For lunch and supper I have big handful of spinach , 1/2 a chicken breast or half can of tuna, a few raw cashews or walnuts, whole tomatoe, some leeks, peppers, cucumbers and any other veggies I can find….but this makes the portion size look huge , for dressing I use either white vinegar or balsamic and some E.V Olive oil…..I do not feel it is too much for me but Iam just wondering if I should cut it all down to fit nicely on a small plate, not a mountain on a dinner plate

    • GoustiFruit

      I won’t answer your question as I don’t know anything about this subject, but I will say that I understand your point with FaceBook… yet you can still register with a fake identity and block any tracking by using some extension in your browser like Ghostery.

    • Chris__L

      Hi Jeeplover01,

      As other have said this sounds good and like what I eat.  Veggies are very good and the mix of proteins sound about right as well.  The key here is if the portion is to large you will feel kind of fuller than your body needs.  This comes to listening carefully to it and following your body’s needs.  But, if you are feeling good about the portions don’t start double checking with us and go with it!  Trust your own judgement, okay!

      –Chris

  • Backtomobay

    Just make sure to really listen to your body, not Brutus.  Sometimes you can continue to workout if you’re not feeling 100%, but rest is so important to feeling better and building and recovering from your workouts.  Don’t overtrain or you’ll set yourself back.  Find your balance.

  • MariaBjørgJepsen

    I think the numbers just accidently smashed together – they do that sometimes, if you copy/paste your scores. Mine always do :)

  • MariaBjørgJepsen

    I think the numbers just accidently smashed together – they do that sometimes, if you copy/paste your scores. Mine always do :)

  • Backtomobay

    Keep working on it.  You have to constantly reinforce all the positive talk you give yourself.  You have to believe it.  Self esteem and confidence comes from within, and it should be there no matter what you look like!  Don’t rely on outside sources to tell you that you are pretty, you must believe it yourself and start from the inside out.  Become comfortable with your body and continue to BR and eat right.  All these things will help you stay positive and healthy, mentally and physically!

  • Cilia Frascone1

    My thoughts exactly everytime I see one…
    Move on already…

  • Annebel Wind

    Hi everyone.. I did an oldy.. The 300 rep nightmare workout…http://www.bodyrock.tv/2009/12/17/300-rep-nightmare-workout/
     It really killed me big time!!! It took me 33.18 minutes.. So I maybe will combine new and old a bit more.. if i want a really really hard workout i will look for it..
    Thanx guys! 

  • Annebel Wind

    Hi everyone.. I did an oldy.. The 300 rep nightmare workout…http://www.bodyrock.tv/2009/12/17/300-rep-nightmare-workout/
     It really killed me big time!!! It took me 33.18 minutes.. So I maybe will combine new and old a bit more.. if i want a really really hard workout i will look for it..
    Thanx guys! 

  • Annebel Wind

    Hi new bodyrocker,

    If you want to start on the site.. Go to the link all workouts. Than look for the fitness test and start there with the first workout.. You can also do the fitness test and start with the newest workout that will probably be up tomorrow or tonight.. And believe me 12 minutes is really enough.. you don’t have to have a really long workout to look and feel good and fitt.. you have to push hard though.. And watch your diet.. But you will get good result fast.. Good luck.. And if you have questions.. Just post them.. All bodyrockers will help you.. WELCOME!!

  • Anonymous

    If you look at the hosts’ facebook pages, they’ve shared a few of their food journals, but you could also try looking at the old diet challenges. I think there were 6, the first one is here:

    http://www.bodyrock.tv/2011/02/10/diet-challenge-1-superfoods/

    Personally I have a couple of simple rules I stick to that seem to be working for me:

    1. Only eat when you’re hungry. Don’t wait until you’re starving, just a little hungry.
    2. Eat slowly so you can tell when you’re full
    3. Drink a glass of water before every meal, and eat fruit or veg either before or with every meal. 
    4. Spread a few small portions of lean protein throughout the day. Tinned tuna, chicken breast and turkey mince are the ones I eat most. 

    Protein portions should be (if I remember correctly) palm sized for girls, and 2 palms for boys. For example my “girl” portion would be about half a chicken breast, and I’d eat at least twice that volume of fruit and/or veg. Some people seem to think fruit should be avoided, but for me it’s either fruit or chocolate, so I’m happy enough that I’m able to make that substitution.

    I think a small portion of complex carbs with each meal is also advisable, but since I have a few small, carby snacks as treats throughout the day, I tend to avoid them at mealtimes.

    Anyway – sorry if this is boring or useless. Hope some of it is helpful :)

  • Anonymous

    If you look at the hosts’ facebook pages, they’ve shared a few of their food journals, but you could also try looking at the old diet challenges. I think there were 6, the first one is here:

    http://www.bodyrock.tv/2011/02/10/diet-challenge-1-superfoods/

    Personally I have a couple of simple rules I stick to that seem to be working for me:

    1. Only eat when you’re hungry. Don’t wait until you’re starving, just a little hungry.
    2. Eat slowly so you can tell when you’re full
    3. Drink a glass of water before every meal, and eat fruit or veg either before or with every meal. 
    4. Spread a few small portions of lean protein throughout the day. Tinned tuna, chicken breast and turkey mince are the ones I eat most. 

    Protein portions should be (if I remember correctly) palm sized for girls, and 2 palms for boys. For example my “girl” portion would be about half a chicken breast, and I’d eat at least twice that volume of fruit and/or veg. Some people seem to think fruit should be avoided, but for me it’s either fruit or chocolate, so I’m happy enough that I’m able to make that substitution.

    I think a small portion of complex carbs with each meal is also advisable, but since I have a few small, carby snacks as treats throughout the day, I tend to avoid them at mealtimes.

    Anyway – sorry if this is boring or useless. Hope some of it is helpful :)

  • Carastrings

    Everyone gets discouraged. If you don’t, you’re probably a cyborg. Acknowledge that you feel fat, or whatever, and channel it to work harder. Push yourself for good form or that extra rep. I try to imagine someone else saying my own destructive thoughts to me and it usually makes me mad. For me, anger is easier to channel than discouragement. 
      Also, (and I have to remind myself of this,) it is usually better if I stop looking at pictures of the super fit and gorgeous (Zuz, Lisa-Marie.) Not everyone is at an age or has the genes to look like that and most of us aren’t photographed by a Freddy. 
      Take stock of where you are at and your increasing strength. I hope you’re keeping an exercise log, because that, like “before” pictures, will show you your progress, even when you don’t feel it. Lastly, @steffi_dk:disqus  is right. Working out is therapy and you’ll never regret doing it. Tell that little voice in your head where it can go!

  • http://www.janetspreiter.com Janet

    My warm up was a stand up paddlesurf session for an hour plus to greet the morning sun :)
    I did this as 24 rounds of 10/30, and as a bodyweight challenge.I am rusty on my jump roping, so I started each round with the jump rope but finished with high knees if I fumbled to keep the tempo up.jump rope/hi knees  76/68/57/66/90/90/86/93/76/70/80/79  Does anyone else find the jump rope a lot more cardio effort than the high knees?  Maybe it is the extra concentration and coordination effort?push up burpee tuck jump 8jump lunge 28reptile push up 13 (one shoulder grumpy today UGH)10 hi knees/10 mt climb 77 steps totalside burpee/oblique abs/tuck jump 6push up/side plank twist/dip 8v abs R 23v abs L 23hug knees/star jump 21single toe touch abs 16 (concrete floor very unforgiving!)squat jump 28half burpee/tuck jumpI loved this one.  The variety and tempo were really great.  I will be revisiting this soon as I want to really improve on these numbers and  get a better rhythm going on some of the new exercises.  Thank you, thank you!  Awesome!

  • Jeeplover01

    Thank you guys soooo much!!!! You were all so helpful…….DAMN I love this site!!!! going for a 2 year bodyrocking anniversary with you guys for sure!!!!!!!

  • Cindy

    I hit this baby one more time today.
    Sean’s workout. My time was 13 minutes and my previous time was 16 minutes with 15 pounds sandbag.
    Lisa’s workout
    Clean and press with sandbag (15 pounds) 18-18
    squat leaps 43/40
    3 ties push ups 14/13
    squat and press 23-24
    reverse pull ups 24/25
    switch lunges 50/50
    I finished lisa’s workout in 14 minutes.
    My word for today is POWER because we have the power to make decisions to improve our lives.
    Thanks!

  • Gerri Lee Schafer

    I’m going to do this WO in the morning

    http://www.bodyrock.tv/2011/07/09/grab-your-balls-workout/

    it’s a nice 18 minute 10/50 WO with 6 different moves

    • MariaBjørgJepsen

      YES, I LOVE this one! Much harder than it looks – great sweat!!! :)

  • Mmghia

    Love your dedication and excitement, keep going!! If you google ‘tabata timer’ you can get an interval timer there as well. Michelle

  • Mmghia

    Love your dedication and excitement, keep going!! If you google ‘tabata timer’ you can get an interval timer there as well. Michelle

  • Tanya

    Looking and feeling great!  I love this challenge!

  • Tanya

    Looking and feeling great!  I love this challenge!

  • Alina

    Nope. As I thought it IS removed )))) haha )))))

    Well, whatever…

  • Alina

    I totally agree with you about the purpose of this site. 

    I did it out of pure curiosity, as the last link to Zuz video was removed… I am not a crazy fan, believe me. I can easily do workouts with any host. But, it seems strange. Do they block Zuz out of the site, if she has to post on her own blog?

    Sorry, if it bothered you )

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

    I love that one!  Thanks :)

  • MariaBjørgJepsen

    I did “Hot Right Now” again and beat a few of my reps.
    Then I did Sean’s Legs & Shoulders in = 08:52 with 15 kg for no. 1,2 & 4 and 5 kg. for no. 3.
    Finished with 50 Knee Raises on the Dipper. Nice morning sweat bath :)
    Love, Maria

    • MariaBjørgJepsen

      Will do my 100 push-ups during the day – I promise :D

  • Anonymous

    Same! I always come back to it – really simple exercises, and such a good burn :)

  • Chris Lee

    i caught a cold over the weekend, so i’m a few days behind now.  the upside is that i won’t have to wait for new workouts to be posted!  i did this today again.  no improvement, but i guess that’s the after-effects of being sick and not training for 4 days.

    sb clean-press 19-14
    squat leao 35-26
    3 tier pushup 21-17
    rvs pushup 28-21
    sb squat press 18-17
    jump lunge 34-31

    i didn’t do sean’s workout in order to save the knee.

    abs routine

    pushups today (20ea)
    atlas
    weighted
    fwd crawling
    bwd crawling
    scorpio

    see you tomorrow!

    • BodyRocker_Bonnie

      Hey Chris, glad you’re feeling better and back! Wondered if you were hunkered down in the kitchen with a thousand guests again or what! (nice to be missed, right?)

    • Anonymous

      me too! had the nastiest cold, and haven’t worked out since last monday! doing one at least tomorrow but actually 5 workouts behind, not counting todays! oh well! but I have done 19 workouts so far this month plus a lot of days of pushups!

      glad you’re feeling better too chris!

      • MariaBjørgJepsen

        Poor you, Tee and Chris, glad you are feeling better :)

        • Anonymous

          thanks sweetie!

  • Lauren

    You are building your muscles up so that explains the “swollen look. When you exercise your muscles you increase blood flow which then causes your muscle to become full of rich blood. This can cause your legs to look and feel bigger. We tend to build muscle before we start to loose the fat. Once your body gets adjusted to your new lifestyle your body will start to change shape, becoming leaner and smaller. I too have extra skin due to having babies but I promise that when you really get your diet right, and push your body when your working out, your body will change dramatically! I was able to take my body to a completely different level summer before last, so I know from personal experience that WE can change the way we look and feel in our own skin! I had a six pack and almost appeared to have a tummy tuck because I didn’t have all the extra skin..I had cut my fat % down low enough, and built up muscle, therefore giving my belly a makeover! Keep pushing yourself everyday! You can do it! Create your life to be what you want it to be!  
    Namaste…

  • Anonymous

    Clean & Press up ( 4 kg ) – 13 / 14
    Squat Leap – 23 / 22
    3 Tier Push-ups – 11 / 14
    Reverse Pull ups ( did push-ups ) – 13 / 13
    Squat & Press ( 4 kg ) – 18 / 17
    Switch Lunge’s - 23 / 21 

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

    Great pic! You look fantastic!! :)

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

    Ugh. Feel really tired today. Did this for Week 3 Day 3 though, but didn’t do Sean’s weighted. Maybe I’ll add it on tomorrow, my arms are feeling it much today.
    Scores on the doors~ (Week 2 scores in brackets)
    Clean + Press (14kg) – (12-11)-13-10
    Squat Leaps – (23-21)-21-18
    3 Tier Pushups (15-15)-13-9
    Reverse Pullups – (17-16)-17-15
    Squat+Press (14kg then 10kg)-(13-12)-11-15
    Switch Lunges -(23-27)-28-24

    ~Many thanks! x

  • Anonymous

    I guess I’m not the only one feeling super tired before this one! Beat my scores from last time :)

    Here are my scores before and after:

    1) 22, 19  -  29, 23
    2) 17, 17  -  17, 20
    3) 9, 11  -  15, 17
    4) 14, 15  -  17, 16
    5) 23, 25  -  26, 26
    6) 20, 20  -  22, 22

    :)

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

    Hey! Aw thank you so much for being so kind! I’ve come a long way weigh wise and don’t know if I can ever be as lean and ripped as most of you guys…. but I can work on it?! lol. My results from BodyRock are better than any other workouts, I have managed to tone up areas I never thought would… it’s just the tummy that doesn’t seem to have responded much…. but everything comes with time… and DIET lol.
    Thanks again, let’s rock it! ;) 

  • Anonymous

    Aaahhh my dreaded switch lunges. :P I feel like I did better on these, but I’m not sure, because I’m not keeping track of my reps during this challenge (except on the Fit Test parts)… :o I’ll probably start keeping track during the next challenge that I do. :D

    I’m glad to get through this workout again; I feel like a did really well!

    Ha I laughed when I saw that we were doing, “Hit me Baby ONE MORE TIME” again… get it? Get it? ;)

  • Anonymous

    Just click on the link they gave you! :) And if that doesn’t work, it was “Hit Me Baby One More Time” Which was day 3 week 2, if I remember correctly.