Jan 23 2012

Week 4 Day 1 of The 30 Challenge – RockStar Booty Workout

Hi Bodyrockers,

The Power Word today is Feel It.

Today we power through the last week of the 30 Day Challenge. I am sure you will agree, there have been ups & downs along the way, everyday you have had new challenges to face, inner demons to overcome but even if you have fallen, the testament to your strength & determination comes from the fact that you just got straight back up, and headed back out into the game hitting it stronger and harder than ever! Of course, being a true bodyrocker that you are, you showed team spirit and supported the other BodyRockers along the way to help them make it to the finish line too :) . That’s what being a BodyRocker is about – strength, determination, community & compassion.

That’s the part I would like you to focus on today. ”The journey” Take a moment to see how far you have come, how strong you have been and how many positive steps and changes you have made and seen in such a small amount of time. You have achieved challenges & smashed your personal best’s day in day out and continue inspire and strive everyday.

This is the last week of the 30 Day Challenge.. Stay Strong & Focused.

”When all the world is telling you ‘no’, tell yourself ‘yes’ ten times louder !!”

Let’s do this … Let’s Bodyrock

Lisa-Marie xx

Ps, Don’t forget to post your workout song :) Mine is at the bottom of the post :)

Lisa-Marie’s Workout:

Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through. ( 4 times if you feel brave enough ;) )

1 Leg Push-Ups and Jump Over – using the Pink Sandbag

Side Straddle Run’s & Burpee’s using the Yellow Equalizer

Squat and Woodchop – Alternate Sides Using the Yellow Equalizer

Plank Jumps using the pink Ugi ball

Sean’s Workout

Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through.

1. Elevated Push Up’s using the Yellow Equalizer

2. Star or Diamond Push Up using the Yellow Equalizer

3. Explosive Push Ups using the pink Ugi ball

4. Tricep Alternating Lunges using the Pink Sandbag

The Challenge:

*The 30 Day Programme – click here for a down-loadable 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 on our Facebook pages, we reply as soon as we can :) .

Enjoy the workouts :)

Freddy, Sean & Lisa-Marie.

Lisa’s Workout Song:

comments


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

    I missed day 5 week 3 as I was out and never got a chance to do it. I feel bad so will do another workout this afternoon to make up for it! Today’s was good but I had to do a lot of modifying.
    Raised leg push up & jump= 6.5/ 6/ 6
    10 high knees & burpee= 8/ 7/ 7.5
    Squat & wood chop= 26/ 28/ 29
    Plank jumps= 34/ 42/ 60 (I counted these wrongly somehow…)
    Took me 16 minutes
    Elevated push ups= 13, then normal toe push ups= 13/ 12
    Diamond push ups (knees)= 15/ 14/ 15
    Push up (toes) & sideways walk= 6/ 7/ 9
    Triceps lunge (dumbbell)= 10, triceps dip (chair)= 15, Triceps lunge (dumbbell)= 10
    Took me 17 minutes.

  • Kelly Ens

    I strained a groin muscle in one of the recent workouts so for the first exercise, when it came to lifting my left leg, I couldn’t do it, so I did regular pushups on that side, but did the 1-legged push ups on the other side. Did them all on my toes – yay! The first round of plank jacks I had my hands on the floor but for the 2nd and 3rd rounds had my hands on my fireplace – about a foot high.

    I had extra dumbells as my markers for jumping/running over :)

    1-leg push up and side jump: 8 8 7½

    Side Straddle Run & Burpee: 10 9½ 10

    Squat and wood chop w/ 8lb dumbell: 19 19 20

    Plank Jacks: 35 46 45
     

  • BB LAKE

    Day 1 of week 4 done!!! Today was great. Even though I was a little sore I could don the exercises in crescendo. Here are my scores:

    1 Leg Push-Ups and Jump Over: 7, 7, 10
    Side Straddle Run’s & Burpee’s: 11, 9, 10
    Squat and Woodchop – Alternate Sides: 18, 20, 23
    Plank Jumps: 25, 30, 40

    I feel great!!! Come on, this is the last week of this cahllenge, let’s go!!!!

    Happy day bodyrockers!!!

  • Anonymous

    Woo I pushed really hard and that one killed me! My face is beet red. :)

    Usually when I work out, I listen to either some Celtic jigs, or I listen to my little youtube playlist of Party Rock Anthem (LMFAO), Remember the Name (Fort Minor), and I’m Sexy and I Know It (LMFAO)

  • Anonymous

    okayyyy! done! Did some modifications here. My scores:
    1. 1 leg push up + jump over – 7, 5, 6
    2. 4 high knees + burpee – 4.5, 5, 6
    3. Sandbag squat & twist – 12, 12, 13
    4. Plank jumps with cd case – 45, 53, 50

    How’s everybody doing? Hope it’s all good! Keep going Bodyrockers! =)
    Thank you BR team!! 

  • Ellie

    Last week whoowhoo :)

    Here are my scores from today’s workout:

    1 Leg Push-Ups and Jump Over – Did normal pushups – 11, 7, 6

    Side Straddle Run’s & Burpee’s – 8, 11, 10

    Squat and Woodchop – 21, 22, 22

    Plank Jumps – 42, 50, 60 – pushed really hard on the last one :)

    I was dripping sweat on the mat, on the floor and on everything I touched lol. Sweat was going in my eyes and burning, my eyes were all watery but I kept pushing!!

    Loved it!!!

    Thank you LM you are the awesomest :)

    P.S. Did some back, triceps and explosive punches weight lifting after for about 20 min.

    Ahhhhhh I feel complete now :)

    E.

  • LENI

    Loved this workout!  MY favourite pump me up song is “Wolf Like Me” by Tv on the Radio!!! Seriously, listen to it. Purrre awesome-ness :) LOVE you bodyrockers!

  • Anonymous

    I would say that there’s no reason not to work out during that time of the month. I do it all the time without any problems. Working out will give you more energy and get your endorfins going, which will improve your mood. If you’re really concerned about it I would talk to your doctor.

    • http://twitter.com/riahrae3 Mariah Vasquez

      thanks so much for the help! : )

  • Chris Lee

    thanks suzmon! 20-25 miles a week is nothing crazy??? i guess i have to start running…i’ve been putting it off and putting it off, mostly because i hate it. i’ve written out a training schedule which includes about 6k/day, broken in to 2. run 3k to the burn pile, work out, run 3k back, that sort of thing. i’m super stoked about the event and i’ll definitely let you know how it goes!

    chris

  • Michelle T

    This was a great workout. I don’t think I performed up to par, but it was good to workout anyways. 
    1 leg Pushup/ Jump over bag: 11/ 11/ 9

    Burpee/ Side Straddle. Ok  I have no idea how we were supposed to count these. I counted everytime I did a burpee.   10/ 10/ 8.5

    Squat/ Woodchop with medicine ball:  20/ 23/ 23

    Plank Jump (arms extended on BOSU): 40/  40/  41

  • Stephanie

    Great Workout! I like to listen to Hip Hop, Rap and Rock music when I workout. Basically anything with a good up-beat beat that gets me pumped up! Girltalk is one of my favorites!

    My power word today was FOCUS!

    Lisa’s Workout:
    1 Leg Push Up & Jump Over: 8, 8, 8
    Side Straddle Run & Burpees: 10, 9, 8
    Squat & Wood Chop: 17, 16, 14 (used a 2 liter bottle filled with sand)
    Plank Jumps: 38, 32, 30 (did these on the floor arms fully extended)

    Sean’s Workout:
    Elevated Push Ups: 14, 8, 10
    Star/Diamond Push Ups: 9, 11, 9
    Explosive Push Ups: 10, 11, 11
    Tricep Alternating Lunges: 16, 17, 16 (used a 2 liter bottle filled with sand)

    Also did 5 sets of 15 sit ups and 5 sets of 5 push ups earlier this morning.

    • Michelle T

      Great Job!

  • Lindsey Linae Kinard

    im super sick. so i decided to only muscle it through lisa-maries wo. i will save seans for tomorrow if im feeling better. im dripping sweat.
    1 leg psh jump 9,9,8
    burpees 10hk 7,7,6 1/2
    squat wch 5lbs 21,18,20
    plank jumps (on childs chair then floor, then forarms) 59,60,56

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

    I did this on Wednesday–what a great workout!  Lisa-Marie’s was a killer cardio workout, and Sean’s KILLLLLED my chest and triceps.  I modified because I strained my lower back, so I can’t do anything with a squat and weight, or anything that involves picking a bunch of weight up off the floor.  I also modified just for room.  For the first one, I jumped fwd and bwd because of room, instead of side to side.  For the second, I just did burpees in place (no hops), for the third I did jump lunges because of my back, and for the last one I did it on the balance ball while my boyfriend used the ugly ball. :)

    on leg push up and jump: 12-9.5-10
    burpee (no pu): 15-12-12
    jump lunges: 37-37-32
    plank jacks on ball: 39-32-41

    As for Sean’s–!!!!! OH MY GOD Sean, are you trying to kill us?  I pride myself on being able to do a lot of push ups, but I had to modify them all and do them on my knees by the second round.  My boyfriend did, too.  Oh–and I didn’t bother to modify.  Doing so many push ups as it IS was hard enough, so I did them all on the ground.  I used my 18lb sandbag for the last one.

    reptile push up:  23 toes–10toe/4knees–17knees
    star push up: 14–22knees–18knees
    explosive push up: 12–19knees–19knees
    tricep and lunge: 11-10-12

  • Anonymous

    I think that’s cool to be skyping workouts! one day you’ll have 10 computers all around you! ha ha! you look good by the way!

  • Vivi

    I redid it at home yesterday evening Sean’s workout, what a killer once again !!
    I put my legs more elevated than the last time(this time on a chair, last time it was on average 30cm from the floor) and it was very harder !! OUCH
    1/ 32.23.27
    2/ 18.17.18 (so hard these one !!)
    3/ 18.17.14 (very difficult after diamon pu)
    4/ 19.20.25 (with 6kg only)

  • Bodyrocker_Audra

    It went in depth with both, actually. Very full of info. Wouldn’t hurt to try it out. Good luck!

  • rybka

    do you warm up before and stretch well after each workout? This is very important. Also if you feel like this even after stretching and warming up than try to stretch in the morning if you feel tired. This always help me and give me lots of energy:) Otherwise, dont push yourself so hard, take it easier or you  wont be able to keep up with these w/o for long… Hope it helped, this is my experience!

  • Chris Lee

    hi suzmon
    i’m going to the tough mudder in whistler in june.  do you mind me asking how you trained for it, and if you have any pointers?  this’ll be my first of any kind of obstacle course since i was a kid!

  • Chris Lee

    hi suzmon
    i’m going to the tough mudder in whistler in june.  do you mind me asking how you trained for it, and if you have any pointers?  this’ll be my first of any kind of obstacle course since i was a kid!

  • BodyRocker_Bonnie

    yboog…your comment finally popped up…thanks for your kudos, and you get your own right back, girl, diamond push ups and reptiles are no joke, they are hard, so way to go !!!

  • Chris Lee

    Lisa Marie i LOVED this workout! sean…not so much.  kidding!  they were both incredible.  i had never done side straddle runs before, but i thought they were great.  i used 4 paint rollers as markers and ran over those.

    my scores:

    1 leg PU & jump over 16-15-14
    ss run & burpee 13-12-11
    squat & wood chop (12# med ball) 25-24-22
    med ball plank jump 68-60-57 (counted every out jump)

    elevated reptile pushup 22-11-10
    elevated diamond pushup 13-16-16
    explosive med ball pushup 11-13-12
    tricep lunge (12# med ball) 13-13-15

    abs workout.

    i’m going to take a rain check on the pushup party today.  sean’s workout killed me!
    my workout song is ”jesus built my hotrod” by ministry.  i’m dating myself a little, but i love that song!

    chris

  • MariaBjørgJepsen

    My turn to finish this one. I had to modify most of Lisa’s, but I had a great sweat anyhow :)

    Lisa’s:
    1) 1-Leg Push-up & Jump Over: 15-14-15.
    2) 5 High Knees & One ½ Burpee: 16-15-15,5.
    3) Squat & Woodchop: 42-45-47.
    4) Plank Jacks (Straight Arms): 72-75-76 (I counted every 2nd jump)

    Sean’s KILLER:
    1) Elevated Reptile Push-up: 26-23-23.
    2) Diamond Push-up (knees): 25-23-26.
    3) Dynamo & Regular Push-up: 23-25-26.
    4) James Bond FW Lunges: 26-26-28.

    Drenched and happy :) Thank you!!!

    Love, Maria

  • Anonymous

    hey!

    did lisa’s tonight with some changes – wasn’t gonna do any more pushups!  so I changed the first exercise to a one leg squat jump over bag, and second exercise to a side squat and leg lift!

    one leg squat/jump over – 11, 11, 8
    side squat/ leg lift – 12, 11, 14
    wood choppers (maybe 5lbs) – 21, 22, 19
    plank jacks – 42, 42, 42

    so sorry sean, not doing your workou this time, I’ll find something else!  enjoyed your last two, I’m very sore from them!

    • Anonymous

      my butt is sore today!

  • ZoeRocker

    I did this workout today. I’m a little behind but that’s okay, still kickin it! I have to say I found Lisa’s workout easy. I pushed really hard and of course I was out of breath big time….and very sweaty…but, compared to Sean’s workout, it was a breeze.  Sean I must give you kudos (is that how you spell it?) for this one. I literally almost cried it was so hard. Also I think it was because my arms were still sore from the last workout, but, I was moaning and groaning and when it was over my boyfriend said, “It sounded like you were dying!” I had to modify the push-ups quite a bit. I still started out every time with the proper form tho. Here are my scores:

    1. ! leg PU/Jump over- 12,10,10
    2. SS run/Burpee- 12,12,12
    3. squat/wood chop- 20,20,20
    4. plank jumps- 51,48,49

    1. Elevated Reptile PU’s- 13,9,9
    2. Elevated Diamond PU’s- 11,8,8
    3. Explosive PU’s- 16,15,15
    4. Tricep Dips on Dip Station- 7,8,7 (I have a bad knee so I can’t lunge and lift weight over my head at the same time:)

    BRUTALITY!!!!! I LOVE YOU GUYS!!!!!! LISA-MARIE I HOPE YOU AE HERE TO STAY!!!!

  • http://ivykuku.tumblr.com/ ivy

    here are my scores!!!
    Lisa’s workout:
    1. 9-8-6
    2. 11-9-9
    3. 18-20-14
    4. 42-43-38

    FUN WORKOUT!!

  • Lisa

    Only had time for Lisa’s workout tonight…here are my scores:
    1. 1 Leg Pushup/Jump Over: 10.5, 10, 9
    2. 4 HKs/Burpee: 10, 10, 10
    3. Squat/Woodchop (used 6 lbs): 22, 22, 22
    4. Plank Jumos (put hands on sandbag): 57, 59, 58

    I am about as sweaty as you were, Lisa! Thanks for a great workout!

  • Nate

    Lisa,
    I really want to compliment you on your growth with your workouts.  Thanks for listening, and creating routines that are a wonderfull mix of cardio, strength, bodyweight, and sweat.  I hope you stay with us.

    -nate

  • Rajaa Abualnaser

    glad u r joining me in this, I believe it is great for our core strength and if we squeezed more it is good for the butt too ;)
    When I started I did 20 second only and now I can do full min :D u will do it and even more.

  • Bodyrocker_Audra

    Hi Ang!  I’m no expert on this matter.  But I’ve read the book “Master Your Metabolism” by Jillian Michaels (and an M.D.) and it has a lot of information on the matter.  Hope this helps :)

  • Bodyrocker_Audra

    Yes, the 10 second interval is your rest period..  What is the PACE program?

  • Annebel Wind

    Hi everyone,

    Done both workouts after each other. Had to do a lot of push up of the knees in Sean’s workout.. It’s sooo much to heavy for me… I hope to get there in time.. but will post what I managed to do…

    Lisa’s:

    1: 12, 9, 10
    2: 10HK, burpee: 8, 8, 7
    3: 18, 18, 18
    4: 52, 43, 27

    Sean’s
    1: 10 with elevated legs, 2 on the ground from my knees, 3 elevated, 9 on the knees, 5 normals no elevation,7 on my knees.
    2: No elevation, 3 and 9 knees, 3 normal and 9 knees, 12 on the knees
    3: all on the knees: 12, 12, 10
    3: 17, 12, 17.

    Almost killed me.. :D

  • Bodyrocker_Audra

    I’m still Bodyrockin, just behind ;-P

    One-LegPUJumpOver:  12/9/8
    4HK’sBurpee:  14/12/11
    10lbSquatWoodChop:  22/21/19
    PlankJacks:  56/55/48

    My workout music is Skrillex.  I’ve decided to focus more on my form lately since it’s too easy to speed thru these.  My numbers won’t be as good but, at least I’ll be proud of my form.  Word of the day: FOCUS

  • Gerri Lee Schafer

    Morning, my reps

    1/ 1 leg PU/jump over 10-9.5-9
    2/ 10 HK / 1 burpee 8-8-8
    3/ squat/wood chop w/10 lb weight 23-23-24
    4/ bosu ball plank jacks 59-61-61  counted in and out as 1

    didn’t feel your PU routine Sean, sorry, like the mix ups that I’ve been doing….didn’t time it or set rounds…

    20 decline reptile PU off chair – 100 HKS – 20 weighted crunches (10 lb)
    20 diamond PU – 100 HKS – 20 v-ups going right down, but not touching back or legs to ground
    20 PU w/10 lb hex rows – 100 HKS – 20 left side v-ups
    20 walking to the side PU – 100 HKS – 20 right side v-ups
    20 dive bombers -100 HKS – 100 mason twist

  • Gerri Lee Schafer

    Morning, my reps

    1/ 1 leg PU/jump over 10-9.5-9
    2/ 10 HK / 1 burpee 8-8-8
    3/ squat/wood chop w/10 lb weight 23-23-24
    4/ bosu ball plank jacks 59-61-61  counted in and out as 1

    didn’t feel your PU routine Sean, sorry, like the mix ups that I’ve been doing….didn’t time it or set rounds…

    20 decline reptile PU off chair – 100 HKS – 20 weighted crunches (10 lb)
    20 diamond PU – 100 HKS – 20 v-ups going right down, but not touching back or legs to ground
    20 PU w/10 lb hex rows – 100 HKS – 20 left side v-ups
    20 walking to the side PU – 100 HKS – 20 right side v-ups
    20 dive bombers -100 HKS – 100 mason twist

  • Anonymous

    Did Sean’s WO today. :) Now have to do by knees… ;)  

    1. Elevated Push Up’s: 20,18,16 
    2. Star or Diamond Push Up: 16,14,16 
    3. Explosive Push Ups: 18,16,16 
    4. Tricep Alternating Lunges: 18,20,20

  • http://ivykuku.tumblr.com/ ivy

    Doing the workout tomorrow but some of my workout music are:
    -you give love a bad name bybon jovi
    -livin on a prayer by bon jovi
    -all summer long by kid rock :)

  • http://www.janetspreiter.com Janet

    I wore my legs out running for over an hour up the hill, so went into this fatigued.
    1 leg push up/jump over  10/10/10
    side steps/burpees 10/14/13  sometimes I got muddled and threw in a random push up
    squat woodchap with 10 lb ankleweight: 20-20-22
    plank jumps: 62-63-63

    I added 5 pull ups and 20 push ups to inverted V ups on the exercise ball then went for about an hour stand up paddle surf to cool down.  Full workout!!!

    Here’s a photo of the hill behind my house that I always run up.  Today I went up to the horizontal line of mango trees you can see in line with the top of the spikey pine tree.  There’s no shade up there so I can’t go too late or it is too hot.

  • http://www.janetspreiter.com Janet

    I wore my legs out running for over an hour up the hill, so went into this fatigued.
    1 leg push up/jump over  10/10/10
    side steps/burpees 10/14/13  sometimes I got muddled and threw in a random push up
    squat woodchap with 10 lb ankleweight: 20-20-22
    plank jumps: 62-63-63

    I added 5 pull ups and 20 push ups to inverted V ups on the exercise ball then went for about an hour stand up paddle surf to cool down.  Full workout!!!

    Here’s a photo of the hill behind my house that I always run up.  Today I went up to the horizontal line of mango trees you can see in line with the top of the spikey pine tree.  There’s no shade up there so I can’t go too late or it is too hot.

    • Anonymous

      wicked!  that’s some hill!

      • http://www.janetspreiter.com Janet

        Yeah, it is, but the options are limited on an island when the starting point is at the ocean:  run on the road with cars and trucks, jump in the ocean, or go up, up, up….for every up there is a down at least.  And really hard to get lost!!

      • http://www.janetspreiter.com Janet

        Yeah, it is, but the options are limited on an island when the starting point is at the ocean:  run on the road with cars and trucks, jump in the ocean, or go up, up, up….for every up there is a down at least.  And really hard to get lost!!

  • lUcY

    today I was slowly :( my score was:
    -8.8.8
    -3/3.5/3.5
    -15.17.17
    -40.51.50
    Sean´s worlout
    I did it all workout with modifications, like beginner, Sorry but push ups are not my strong!
    -13.13.8
    -12.12.12
    -14.14.13
    -16.17.17
    a pesar de todo este tiempo trabajando con estas rutinas (casi un año) y haciendo lagartijas, push ups, aun no encuentro la forma perfecta de hacerlas, :( creo q empezare sobre las rodillas de nuevo hasta poco a poco lograr el modo correcto.

  • Miss Rebecca

    Lisa-Marie and Sean — will you be post your scores?  Thanks!!  :-)

  • Janessa Reimer

    wow this one was harder then i thought it would be! loved it!

  • Janessa Reimer

    wow this one was harder then i thought it would be! loved it!

  • Janessa Reimer

    wow this one was harder then i thought it would be! loved it!

  • mel

    MUSIC:

    The Cult – Love album (OMG – did I say album – funny…)
    http://www.youtube.com/watch?v=8I8mWG6HlmU

    X – Live at the Whisky
    http://www.youtube.com/watch?v=wRWunSUmEm4

    and last but definitely not least – Them Crooked Vultures (and anything with Josh Homme for that matter)
    http://www.youtube.com/watch?v=ie6FivkEZBo&ob=av2n

    • Chris__L

      Hi mel, 

      Saw X live long ago…I absolutely love Johnny hit and run Paulene!   Thanks!

      –Chris

      • mdk

        OH cool – I was supposed to see them jeeze like 12 years ago in Chicago but I actually ended up moving to Los Angeles before the show date and had to sell my ticket.  Then I got too busy in LA and never got around to actually seeing them play live – even though they played LA quite frequently :(   Now I live in the desert and no one that I consider “good” tours here, so we have to travel back home (either Chi or LA) to see a decent concert…  I used to go to shows all the time though and really do miss those experiences.  I didn’t think that anyone here would have known/heard of my random music pics – funny – out of how many people you like/know of “X” – and you’re welcome!!!

  • Cindy

    I did it at the gym today.
    Lisa’s workout took me 21 minutes
    1 one leg push with jump sandbag 14-14-14 (love it)
    2 10 Side High Knees run and burpee 14-14-14
    3 Squat and woodschop with sandbag (10 pounds) 15-16-17 (hard)
    4 Plank jump with ball 50-50-50 (feel like superman)
    Sean’s workout took me 8 minutes. I did not take breaks.So Sean, You are the king of push ups.
    1 elevated reptile push up on the bench 16-12-10
    2 Star push up on the bench 12-12-11
    3 Medicine ball (rotating the ball to side) 10-10-10
    4 Overhead forward lunge with 10 medicine ball 12-12-12 (poweful exercise)
    Wow! These workout made sweat like crazy.
    Thanks to Freddy, Sean and Lisa. You are the best team!

  • Ricarda33

    Does no one wants to share their scores anymore?
    It would be great to see different #s to get motivated in getting better or maybe sometimes feeling like being better than others. If giving scores is not necessary anymore please let me know.
    But here are my scores for this one. I had to modify a little. But my push ups are almost right. Getting better in it. Yeah!
    1: 8, 7 1/2, 7
    2: 14, 11, 10
    3: 15, 16, 18
    4: 55, 49, 40

    Thanks for the great workout and Lisa: you are hilarious! ;)

  • Brenda Shirley kipling

    rice I fill mine with rice

  • http://twitter.com/LieneShore Liene Shore

    Loooved this one! Thank you Lisa-Marie
    I always listen Inna when I’m working out, my favorite is Endless by Inna, but “No Limit” always cheers me up during the workout! 

  • NandadoBrazil

    Seriously, why press ups are so hard, even on the easy way?

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

    1/24/2012
    Lunchtime workout!  I have missed them.  I did this mostly equipment-free; I had a jump rope & an 8# dumbbell.

    1-leg pushup(full) side hops 10  8.5  8
    4 side-run high knees + burpee 12.5  11.5  11
    woodchops with 8# DB (alt) 16  17  20 (sets of 4 per side on round 3)
    plank jacks 36  38  35

    My arms were toast form my push-up bonus last night & from lisa’s workout today, so I modified Seans workout:

    10/50 x 12
    elevated pu off chair 15
    skipping
    diamond pu off knees 13
    skipping
    sliding push up off knees 17
    skipping 
    tricep backward lunges with 8# db 16
    skipping 
    star crunch leg lift butt lift 11
    skipping
    bicycle (each switch =1) 41
    skipping

    I forgot my ipod today, so no music for me.  I have to hear so much chatter & noise at work that I don’t mind the quiet.  When I DO listen to music, I love a mix.  LMFAO is great even though the lyrics are awful.  I like latin music, Florence & the Machine, the Arcade Fire, Tourettes by Nirvana is super fast….Hello by Dragonette…I need fast paced variety.

    Thanks!

  • http://twitter.com/ferventfish Felicia Molano

    I wanted to post my results from today’s workout onto the facebook page but it won’t let me :( How do I fix this? I’m super amped and impressed by peoples progress :)

  • Anonymous

    I was sweating a lot after i finished lisa’s workout- it was great :) my scores:
    one leg burpee and jump over- 10,7,7
    i did 10 high knees and burpee- 7,6,7
    woodchop- 18,17,17
    ugi plank- 32,35,37

    i also did Sean’s and i was so amazed by how i got stronger and i could actually do those elevated push ups the whole 50 secs- it used to be al to harder for me and i had to sometimes take breaks in between-
    elevated reptile push ups- 17,10,11
    star push up (i didn’t do them elevated coz my elbow hurts a bit)- 12,10,9
    ugh push ups- 13,9,11
    tricepe lifts and lunge- 13,11,11

    i also noticed that i’m feeling much more comfortable in my jeans they’re a little loose but i don’t care coz this means that everything that i’m doing is finally paying off
    thank you so much for all the workouts and support i don’t think i could have done it alone.

  • Anonymous

    I was sweating a lot after i finished lisa’s workout- it was great :) my scores:
    one leg burpee and jump over- 10,7,7
    i did 10 high knees and burpee- 7,6,7
    woodchop- 18,17,17
    ugi plank- 32,35,37

    i also did Sean’s and i was so amazed by how i got stronger and i could actually do those elevated push ups the whole 50 secs- it used to be al to harder for me and i had to sometimes take breaks in between-
    elevated reptile push ups- 17,10,11
    star push up (i didn’t do them elevated coz my elbow hurts a bit)- 12,10,9
    ugh push ups- 13,9,11
    tricepe lifts and lunge- 13,11,11

    i also noticed that i’m feeling much more comfortable in my jeans they’re a little loose but i don’t care coz this means that everything that i’m doing is finally paying off
    thank you so much for all the workouts and support i don’t think i could have done it alone.

  • http://twitter.com/amoderatelife oystergirl

    kevin rudolf and little wayne–let it rock! That song can get me to do 20 more burpees than regular music! Doing LM’s workout today with a walk. Looks like fun!

  • Anonymous

    I have a mash up of different songs I put on shuffle, that way I never know what will come up :) :

    Some of them are:
    Good Vibrations – Marky Mark & the Funky Bunch
    Rockstar Remix – N.E.R.D.
    Good Feeling – Flo Rida
    Temperature – Sean Paul
    Sexy Chick – David Guetta
    Feel It – Three 6 Mafia
    Hands Up – Hedley

    And some harder tunes:
    5 Minutes Alone – Pantera
    Burn It to the Ground – Nickleback
    To Be Loved – Papa Roach
    You Don’t Know – 50 Cent & Eminem

    Theses are some that are on my regular cycle, but I have a random mix of songs and genres. It all depends on my mood :) .

  • Anonymous

    workout music is some old jungle/drumandbass stuff very often

  • Anonymous

    24.01.12

    1 Leg Push-Ups and Jump Over
    17
    17
    17

    Side Straddle Run’s & Burpee’s
    14
    12
    16

    Squat and Woodchop – Alternate Sides
    24
    30
    24

    Plank Jumps
    23
    28
    30

  • midimidi

    i am only listening for that little timer to beep.  i don’t workout with music on at all. reminds me of the days on the treadmill where I was trying to distract myself from the boring task at hand. silence is required for this lady.

    • BodyRocker_Bonnie

      Me too.  Just hearing my breath and the beep is what I require to focus focus focus.

    • Anonymous

      Same here. Music is distracting. I only listen to my own heartbeat. Lol, was trying to sound poetic. :P  

  • Polina

    And for those who are feeling sore – guys, you’re doing 30 day challenge! You are just supposed to feel sore! Listen to your body not to get hurt like you do in any bodyrock or different workout. For me – mirrors help me to control the form of new exersise and also filming yourself I think would be very helpful, although I’ve never done it while bodyrocking and only while practicing tricks on trampoline. C’mon! Think of yourself and just keep positive still mindful and keep bodyroking! It brings really great results, isn’t it?;)

  • midimidi

    this whole post is facinating! thank you! my hormones are all out of whack I think i need to see and endocrinologist!
     

  • Veganruth

    Finally, I noticed that my comments were posted YAY!!  I’ve been BodyRocking off and on for a few months and now I’m making a commitment to do this 30 day challenge. I want to be a Bodyrocker for Life!

  • Kouroubel

    Here is a suggestion. It would be nice if you could highlight in some way the exercises of a workout either by using bold font (like you used to) or by using numbered lists/bullets/tabulation.

    This way it will be a lot easier to look for past workouts with specific constraints (e.g., including/excluding a specific exercise) plus it makes the site more professional and presentable (especially to new people)….

    Thanks.

    • Kouroubel

      Furthermore, you could have small pictures as references next to each exercise to remind us of what the exercise is about 
      (sometimes just the name is not enough)  without having to watch the video. 

      I am not talking about large pics like you had in the past that make the page go on forever, just small thumbnails….

  • Kathy_Bodyrock

    You can fill it with rice :)

  • Kathy_Bodyrock

    You can fill it with rice :)

  • Anonymous

    Sore muscles?  Epsom salts!  Nice warm bath with Epsom salts really works for me.

  • Anonymous

    Sore muscles?  Epsom salts!  Nice warm bath with Epsom salts really works for me.

  • Kathy_Bodyrock

    wow unbelieveable it´s the 4th week! :) let´s do this :)

    My scores:
    Lisa´s WO:
    1. One leg PU + jump over the SB: 9 8 9
    2. Side Straddle Run´s + Burpee: 9 9 8
    3. Squat + Woodchop w/Medicine ball (10 pounds): 17 13 17
    4. Plank Jumps w/Ball: 35 42 44

    Sean´s WO:
    1. Elevated PU + knee to elbow: 14 14 12
    2. Elevated Star PU: 10 13 14
    3. Explosive PU w/ball: 7 10 8 (so tough)
    4. Tricep alternating lunges w/SB (6kg): 13 9 13

    + Burpee for Erin <3
    + Interval Running 20 min.

    And this is my song…yaaay shake it, baby :)
    http://www.youtube.com/watch?v=BsX4FPFBgFk

    have a nice day bodyrockers :)

  • Kathy_Bodyrock

    wow unbelieveable it´s the 4th week! :) let´s do this :)

    My scores:
    Lisa´s WO:
    1. One leg PU + jump over the SB: 9 8 9
    2. Side Straddle Run´s + Burpee: 9 9 8
    3. Squat + Woodchop w/Medicine ball (10 pounds): 17 13 17
    4. Plank Jumps w/Ball: 35 42 44

    Sean´s WO:
    1. Elevated PU + knee to elbow: 14 14 12
    2. Elevated Star PU: 10 13 14
    3. Explosive PU w/ball: 7 10 8 (so tough)
    4. Tricep alternating lunges w/SB (6kg): 13 9 13

    + Burpee for Erin <3
    + Interval Running 20 min.

    And this is my song…yaaay shake it, baby :)
    http://www.youtube.com/watch?v=BsX4FPFBgFk

    have a nice day bodyrockers :)

  • Anonymous

    Everyone is free to discuss anything that relates to health, fitness and related topics. Our spam guard catches a lot of outside links because it has been designed to keep our community free of this kind of clutter. 

    • Rajaa Abualnaser

      Love the fact that you guyz spend time in reading our comments and replying to our question. Love BodyRock. Freddy u r amazing. U r doing a tremendous job In keeping this site going. Thank you and thank to everybody who is taking part in it. Thank to all Bodyrockers too, who post there scores and reply to others, it keep me motivated.

      Keep rocking

    • Kenya

      I love you and Lisa! Thanks for keeping Body Rock alive. You’ve saved many lives and happiness. <3

    • Anonymous

      Thanks, Freddy, I just have one more question. My last comment got removed again and I was wondering – I noticed that whenever we write “bodyrock dot tv” (don’t want to write it originally in case it gets removed), it automatically turns into a link. Is this also considered as spam? And if my post is visible immediately, you remove it and post it again afterwards? Is this how it works?
      Thanks for keeping bodyrock alive. :)

  • Chris__L

    Hi Lisa,

    Sure, some of my workout music (no hiddin meanings in the lyrics folks):

    Kelly Rowland – Down For Whatever ft. The WAV.s
    http://www.youtube.com/watch?v=8vJthZst5tQ&ob=av2e

    Natalia Kills feat. Fast East Movement – Lights Out [Official Lyrics Video | HD/HQ]http://www.youtube.com/watch?v=me5xRHwX4oI

    Have a nice day,
    –Chris

     

    • Kathy_Bodyrock

      yay, chris – thanks for sharing this :) love it! :)

      • Chris__L

        Hi Kathy,

        Thank you! Someone else with good taste! :-)

        –Chris

      • Chris__L

        Hi Kathy,

        Thank you! Someone else with good taste! :-)

        –Chris

    • Kathy_Bodyrock

      yay, chris – thanks for sharing this :) love it! :)

  • Backtomobay

    Hi.  I just listened to some of this one and it’s good – is it yours?  Is there any way I could get this music onto my iPod?  Looks like soundcloud is a Mac user….

  • Backtomobay

    Thanks for sharing your songs – quite a few of yours are on my playlist.  Here are some of mine:
    Carpe Noctum – Tiesto
    Turn Me On ft. Nicki Minaj – David Guetta
    The Catalyst – Linkin Park
    Domino – Jessie J
    Earthquake – Labrinth ft. Tinie Tempah
    Till Sunshine – David Guetta & Avicii v. Laidback Luke
    Trebles – Mbrother
    LMFAO ft. Lauren Bennett & GoonRock (Alesso Remix)

  • J. T.

    awesome workouts its better than go to the gym ;)

  • Manda

    this happens to me everytimr i try to post. Im not sure ive ever had one of my comments post and t makes me sad :( we’ll see if this one goes up!

  • Btbbishop

    Tell me again why you would complain about something that is free?  To post comments on Crossfit you have to join and then STILL they can choose not to post what you said.  Did I mention Bodyrock was free?  And as far as I am concerned, Freedom of Speech is a cop-out.  Thats like saying you can’t delete something rude or hateful from your FB page, which too is a public forum, because you might infringe on someone’s constitutional right.  This website, although free to you, belongs to someone else.  That person has the right to remove any content he or she deems unsuitable.  If you commented with something hateful and it didn’t get posted…well,  DUH!  And if you wrote something nice and it didn’t get posted, have you seen how posts every workout gets?   They probably ran out of daylight before they got to you.

    Keep up the good work Freddy, Sean and Lisa-Marie. 

    PS – Sean, as a side note I have been a die hard Crossfitter for 7 years.  After a back injury I am now unable to do low rep/high weight workouts so that is why I came to Bodyrock.  I do really miss a traditional weight lifting workout and am very pleased to see that you have added in things that require a little more weight. 

  • Kristen

    Hello everyone! Happy week Four!! Look how far we’ve come!! 

    Here are my scores! 

    LM’s WO
    1 Leg PU’s +Jump Over: 8, 6, 5
    Side Straddle and burpee: 8, 8, 10
    Squat and Woodchop: 20, 21, 24
    Plank Jumps: 32, 27, 34 (These burned my quads!)

    Sean’s WO
    Elevated PU’s (Had to modify quite a bit after the first round haha!): 10, 10, 14
    Star PU’s: 14, 13, 15
    Explosive PU’s (Not exactly EXPLOSIVE but I walked my arms over and on top of my yoga brick): 9, 13, 12
    Tricep Alternating Lunges: 11, 13, 12

    LOVED this workout. It was fantastic! I’m so sad we’re in our last week! :(  

    Thanks you guys!
    Kristen

  • Anonymous

    Hi Em!

    I always wonder how people at first place blame everyone around instead of thinking of their own possible mistakes…As Freddy has mentioned somewhere, Lisa Marie is a certified personal trainer with loads of experience. So if the existence of some paper will help you… good for you. And about Sean I don´t know but I find his tutorials very helpful. He shows where you should feel muscles working, where to keep your hands, he warns from arching your back all the time etc…

    Of course this can always be more dangerous than the 1 to 1 training session when someone is watching every move you do. But you have chosen this cheaper way for working out so you must also add a bit from yourself. Lisa, Sean or any other host is there to show you the proper form. It´s then up to you to really keep it. It is very helpful to learn the moves in front of a mirror or even better to film yourself and then critically watch it. Always keep in mind that the form is much more important then some numbers.

    Noone should just blindly repeat what they see on a free youtube chanel. You must THINK about it. Feel what you do, listen to your body. No exercise can hurt you as you wrote. Only you can hurt youtselfs. I know what am I talking about. I hurt my knee from doing squats all the way down because I didn´t listen to warning my body was sending me and I just kept doing it. Stbborn me. My stupidity and my fault. Nobody elses… 

    I know what you wanted to say and what are you afraid of. But I think the bodyrock team is doing as much as they online can. 

    And yes, of course you workout on your own risk, as it is stayted at the bottom of this page ;)

    • bodyrocker_NYU

      In some ways I get your point, but I think the problem is with the message being sent out these days. Secondly, a person who is new to exercising may not be aware of what it means to push to max effort and to push beyond that or in an incorrect way. If you noticed this is happening more and more in recent days. 

    • Carrie

      Yeah, I think it is a common sense issue, with no disrespect meant. My calf has been twinging during certain exercises – mentioned it to my physio and he said it was inflamed; no surprise really as I’ve not been taking enough rest days, so completely my fault. There are some new moves in the workouts where I just know I’d hurt myself – if I used the equiliser to do those woodchops I know I’d end up over extending my back and hurting it, so I’ll just do it with a short-length weight or a ball and do it in slow motion before starting the workout to make sure I’m getting the form right; rather than just throwing myself into it once the timer starts. No one has advised me on this, but it’s easy for anyone, regardless of fitness level, to step back and think about how they’re going to execute the workout, and at least two or three modifications are given for each exercise so there’s no reason to feel you’re not getting a proper workout if you can’t do the higher level moves.

      Now I just need to take my own advice and rest this calf muscle, but I probably won’t ;0)

  • http://theamatureaperture.tumblr.com/ Anastasia Martin

    Alek,

    I was one of the people who commented on your post about being displeased with the introduction of new equipment halfway through the challenge.  I guess I felt I was just adding my 2 cents, and my intent wasn’t to silence your critique at all, but offer a different perspective.

    However, I agree your observations should definitely be heard, especially if you’re being constructive and not disrespectful.  :)

  • bodyrocker_NYU

    You may not be paying Bodyrock directly, but the money that the advertisers pay them is included in the cost of the products that you buy from them. 

  • Anonymous

    I knew that was Black eyed peas!

    1 4-5-5 (When I do standard press up, I get down BUT can´t get up:/ so did knee, I do try to do full press up) – One day I can do it! :)
    2 10-6-5 ( have none space so – did it with 10 high knees and burbees)
    3 12-13-12 used 3 kg ball
    4 44-50-76 (used nothing)

  • bodyrocker_NYU

    I made a similar point in my reply to masage.

  • Samanthina

    Hi,guys,here are my scores:

    Lisa’s workout:
    1 leg push ups and jump over-9 10 10 11
    side straddle run’s burpee-5 6 6 7
    squat and woodchop (with sandbag)-13 17 18 17
    plank jumps with volleyball-50 57 58 60

    Sean’s workout:
    elevated push ups-14 16 16
    diamond push up-18 20 23
    explosive push ups-16 17 18
    tricep lunges with sandbag-12 13 14
    +
    a burpee for Erin

    Thank you,guys,have a good night! :)

  • AmBoaksy

    O man…I wanted to do both workouts, but ran out of time so I mixed it up.  I did two rounds of lisa’s and 1 round of Seans and I think, in the end, that that was enough.  My arms are tired!  I had to do the star pushup from my knees and go to my knees to switch over in the ‘explosive’ p/ups – which weren’t explosive at all.  lol.

    Nevertheless, here are my scores:

    1 Leg P/U + Jump Over: 12/8
    Burpee + 10 high knees: 7/8
    Squat + Woodchop: 17/16
    Plank Jacks: 40/40
    Elevated P/U on Chair: 10
    Diamond P/U: 10
    ‘Explosive’ P/U: 9
    Tricep Alt. Lunges (BRUTAL after the other exercises!): 8

    Have a great day everyone!

  • BodyRocker_Bonnie

    My energy wasn’t the best this morning,  I had a bad night of sleep and woke kind of disgruntled and slow getting into the groove.  Some workouts are just like that, but at least I have learned to push through them instead of walking away.  

    Lisa Marie’s Workout:
    1-leg PU and jumpover SB –   10, 7, 6
    10 HighKnees and Burpee –   4.5, 6, 5  (I started off doing pushups in the burpee, then I remembered that LM didn’t include the PU)
    8lb Ugi Squat and Woodchops – 24, 26, 25
    Ugi Plank Jacks, arms extended – 50, 51, 52

    Sean’s Workout:
    Elevated Reptile PUs off a chair – 10, 7, 8 (last round, 4 on floor)
    Elevated Diamond PUs off a chair – 10, 7, 12 (last round all on knees)
    Walk Over PUs – 9, 9, 9  had to do the modification – I just could not muster the explosive version with the Ugi
    Alternating Tricep Lunges with 12lb SB – 12,13, 14

    No additional pushups after all that this morning! maybe later :)

    600 Rep Afterburn – High Knees and Abs exercises (11:02 minutes)
    100 HKs / 20 ab splits on dip station
    100 HKs / 20 oblique crunches (R)
    100 HKs / 20 oblique crunches (L)
    100 HKs / 20 leg raises on dip station
    100 HKs / 20 happy crabs

    • Anonymous

      I wish I could train like you when my energy is low :D
      Very well done Bonnie!

      • BodyRocker_Bonnie

        Thanks Kate. It helped to know that it was my one shot to workout today…use the time or loose it…And I also was thinking about all our recent reminders to keep a positive mental attitude. And it definitely helped to think of all you out there doing the same thing, giving it your all.

  • Anonymous

    Hi there,

    well it is day 2 week 1 for me and I just finished “Good feeling workout”..I didn’t manage to write down my scores..but… I DID IT!!!! It was a bit hard,for me, maybe little bit fast, but I did my best..with some modifications…push ups from knees..never mind, proud of myself!!
    And yes..one more day and I have manage to be one week without ANY bread!!!!
    yeaaaaaaaaaaaah!!!

    kisses to you all

  • Anonymous

    I did Lisa’s workout today… Can’t do lot of push up right now – my arms and shoulders and back are soooo against it! ;D 

    Here are my scores: 
    1 Leg Push-Ups and Step Over: 8,8,8 
    1 Squat and 10 High Knee: 10,10,10 (cant do even burbee anymore – feels to bad in my baby belly!! :/) 
    Squat and Woodchop: 26,30,30 
    Plank Jumps (body weight) straight arm: 48,46,46 

  • Anonymous

    Lisa Marie, you’re such a goofy spaz. you crack me up! :D There’s some serious hearting going on from my end.

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

    Hey bodyrockers – I could use a piece of advice :)

    What are the best ways to prevent snacking late in the evening?
    I can eat very healthy and not too much all day, but in the evening I just can’t stop!
    I’ve been trying to kick this habit for a while, but it’s so hard! The only alternative I have now is chewing gum… But too much chewing gum is just unhealthy and I can chew for 2-3 hours every evening, so it’s not good.

    Any advice is appreciated :)
    Have a nice day! (I’m off to do this workout)

    • Anonymous

      I drink some herbal tea sweetened with agave or stevia. I usually crave sweet things, so that’s what I do.

      (and i know there’s some controversy about agave, but the brand i buy has been tested in vivo by a 3rd party research facility to not cause blood sugar spikes).

      but the biggest thing i do is to get out of the house if i’m at home, and don’t carry change or singles with you (if you’re in a place with vending machines).

      and small healthy snacks during the day are actually really good for you–they keep your blood sugar steady (which keeps you from feeling hungry at odd times)! grapes, carrots, tiny lettuce wraps, apples and cheese are my favorites.

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

        That’s good advice! Actually I have some home grown stevia – I’ll put it to use.
        Thanks!

    • Anonymous

      also, are you in DC? cuz i’m in Alexandria, and I go to school in DC proper 3 days a week. :D

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

        Nah… I’m from Lithuania :) GDC are my full initials (DC being second name and surname).

    • BodyRocker_Bonnie

      Hi Gabija, I like to have plain, fat free greek yogurt with blueberries.  It is really low calorie, high protein, sweet and rich all at the same time.  It leaves me pretty satisfied and I don’t feel guilty eating it later in the evening if I’m hungry before bed.  I consider it a final protein boost for my muscles during the night, and its my cool & creamy alternative to getting into the ice cream!

    • midimidi

      hI! I used to be a late night sweets snacker.
      Part of the cravings are habit and part is physical.  you just have to replace the habit and do things to reduce the physical cravings.    here is what is happening I believe.  With eating your  dinner your blood sugar has spiked and then dropped so that’s why you are getting sugar cravings.  So what helps me is to  keep your last meal as low in high glycemic foods as possible.  Eat some fat in your meal to keep you full and protien and veggies.  I have noticed that nothing helps me more when I am having craving sweets than a set of squats and push ups. not a whole workout just a couple will get your blood flowing and wake you up.    
      what Bonnie is suggesting is a good idea plain whole fat greek yogurt, and berries I like raw sunflower seeds on top like Sunday ha ha!  For me, stevia and sweeteners make me want more sweets. I am a sugar ADDICT!  I  am not kidding!  so i just have gotten used to my sweets being from plain fruit.  I also have a plain almond milk ritual that helped me.  I would heat it up add a touch of cinamon and pour it in my special mug.  that felt like a treat, that’s almost as important as what you are eating.  Make your  late night treats healthy but make the experience nice.  Hope that helps!

    • Debbies3360

      Have more protein during the day and have a protein based savory snack rather than a sweet one try hummus with veggies or a piece of cheese, I have cottage cheese with some chia seeds and sliced almonds. If I’m really jonesin for sweet I might put in a squeeze of honey or berries or dried fruit. There is nothing wrong with late eating as long as you plan for it and it should be more protein/fat rather than carbo

  • Jessica L

    Hey guys,

    On last tuesday I was doing sean’s 21′s and I must have had bad form because the next day my right shoulder was killing me…not in a good way. It’s been a week and it feels almost all better, but I wanted to know any advice from anyone who pulled their shoulder before. I was staying away from arm exercises for a week and it’s very hard to do that because you use your arms for everything, more than you think. (lifting things, job, home chores, moving your body…like scooching over) My body is telling me that I can do these arm exercises soon, but I’m a bit scared. I don’t want to reinjure it, but I also don’t think it’s worth going to the doctor for. Any tips would be great. (warm-up, stretch, light exercises, advice etc )

    THANKS!!

    • Backtomobay

      I’ve damaged my shoulder in the past from doing weights or too many pushups, etc.  It takes a long time to heal, so be very careful.  If you feel that twinge, stop right away, because your body is telling you that it’s not ready.  Lower the weight or do fewer reps, but make sure to let it heal completely.

      • Jessica

        Thanks, it’s hard to see if it’s better though! I’ll try and listen to my body and go with it.

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

    There is one song that ALWAYS gets me in the mood and I can move mountains if it’s playing and I’m working out:
    Robbie Williams – Rock DJ

    Especially this performance – so much ENERGY!
    http://www.youtube.com/watch?v=MpJvFwA1rK8

  • Vivi

    So i did these 2 workout one after one without stop…believe me it was BRUTAL !!
    So 24 round 10x 50 s .My score is
    1/ one leg PU jump side : 17.18.16
    2/ run+burpee : 16.16.17
    3/ squat woodchop 10kg : 28.25.25
    4/ Planj jump star : 54.61.61
    5/ Reptile PU legs elevated : 25.25.22
    6/ diamon PU legs elevated : 16.15.15 (OUCH!)
    7/ Explosive PU : 18.16.18 (I was not really explosive totaly sweat!)
    8/ Triceps lunges 10kg : 11 … from second round I did jump lunges without weight : 51.66

    What a sweat !!! AMAZING !!
    I will redo sean’s workout but just this one “alone” !!

    • Vivi

      You will understand that i didn’t do PU challenge today ! No more arms !!! :p

  • Anonymous

    Did both WO back to back. KILLER WO Love d it.
    Here are my scores 
    1 Leg Push-Ups and Jump Over 9,9,9
    1 Burpee and 10 High Knee 8,8,8
    Squat and Woodchop – With 2kg Medicine ball  19,19,19
    Plank Jumps (body weight) straight arm  42,40,44

    Sean’s Wo
    1. Elevated Push Up’s From Chair 15,11,11
    2. Star or Diamond Push Up From floor 12,10,10
    3. Explosive Push Ups From SB  More like moving side to side, can’t do explosive ones yet 12,12,11 
    4. Tricep from chair 20,19,17

  • irreverend

    lovely straightforward workout, looking forward to it!

  • Annebel Wind

    Word for today.. Listen!   i have to listen to my body.. And it is saying take a rest.. So I will :D
    Workout song… The best up till now: http://www.youtube.com/watch?v=1dsdFSIja_Q
    I love to workout on this.. And it is a long song… :D

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

    The word: BREATHE!

    Because well, I actually don’t listen to any other music than my own breathing during the workout :-) I’m worried that music will disturb my own rhythm, but maybe I should try it sometime.

    Lisa-Maries:
    1 leg Push-ups with side jump: 9 8 9
    Side Straddle + burpee: 12 11 11
    Squat and Woodchop with 3 kilo dumbbell: 21 18 22
    Plank Jumps (elbows on sofa): 40 40 50

    Then only a break to watch Sean’s video and on to it. REALLY tough. It was more about staying at it than how many reps I really managed… But I’m proud that I kept going. Before the slash is with feet up on desk, after slash just on the floor:

    Leg to Elbow Push-ups: 11 4/4 6/3
    Diamond Push up: 5/4 3/5  2/5
    Exploding Push up on SB: 8 6 7
    Tricep Lunges with two 3 kilo dumbbells: 11 8 10

    What a start into the last week! Dead arms for the rest of the day, Sean you’re funny – “when your muscles burn in the last round…” – They burned in the first one already!

    • BodyRocker_Bonnie

      Hi Katja, I’m like you, I prefer silence when I workout.  I feel like I can concentrate better on my breathing and movements.  I’ve tried to listen to tunes and ended up shutting them off immediately, even when I’m just fooling around skipping rope for practice – it makes my mind wander!  I don’t try to listen to tunes before a workout either, I just think about the workout and try to get my head into the game before I start.  Often that is half the battle of having a good workout. 

  • Annebel Wind

    Hi guys.. I just wanted to share that I am starting to get sore, but not in a good way. I am sore around the area’s where the muscles attach to the bone. i am trying to strech as much as posilble because I do not want an infection. i want to ask you guys if you could devote some time to this subject (streching I mean). I think warming up and cooling down/streching is really important.. i like to see how you guys do this… Thanx…

    • Anonymous

      Ouch, you should listen to your body – my motto is (since I have been injured before and did not listen) “It’s not worth it if i get injured and can’t workout at all”.

      I do my workouts in the morning (it takes me 2 hours from going up til out of the door). I start with light breakfast and watch the workout, then I do a 10-15min yoga stretch to warm up and get some fluids into the joints, then warm-up for 2-3 min (just jogging on the spot or dancing around a little) and then workout. I don’t stretch afterwards because I don’t really have time for it, but try to fit in a similar yoga stretch before bed to get in in sometime during the day…

      Have a good day :D

    • BR S

      Hi Annebel, what specific areas are you feeling soreness? If it is the knees I would recommend doing modifications to the workouts and easing up on any weighted leg excercises. 
      I also agree, listen to your body!!! take a break and get back on when you feel no pain.
      Also, were you working out before you started these exercises? Perhaps you jumped into it a little too fast. You could try doing a routine every other day rather than every day.
      I have read a bunch of things on stretching. The most important is stretching after you work out!!! studies have shown that stretching before hand does not help prevent sprains and strains. I do agree it is a good way to warm up the body and ease into things but you should definately be stretching after these work outs!!!
      One more thing, if you do have muscle soreness sometimes a natural cream with Arnica in it can help speed up healing of bruising/sprains/strains! I use this all the time after a hard day of snowboarding when my quads have felt the burn. Seems to help me have a bit of a speedier recovery. Also used it once for a sprained ankle and was amazed how fast it cleared up!
      hope this helps!!

    • midimidi

      annebel do not get yourself hurt!  that is not good!  you should take a day off or more and recover.  lower your weight, slow down and do beginner modifications on the exercises that cause you to feel it.  It is so worth it do your body right! Trust me nothing will slow you down worse than a real injury. I know it sucks to take it down a few notches and rest but recovering completely and starting over from scratch can take much much longer and is soooo depressing.  please take care of yourself!

    • midimidi

      annebel do not get yourself hurt!  that is not good!  you should take a day off or more and recover.  lower your weight, slow down and do beginner modifications on the exercises that cause you to feel it.  It is so worth it do your body right! Trust me nothing will slow you down worse than a real injury. I know it sucks to take it down a few notches and rest but recovering completely and starting over from scratch can take much much longer and is soooo depressing.  please take care of yourself!

  • MariaBjørgJepsen

    OMG, Sean, that workout looks like plain upper body torture :D I’m scared, ha ha ha.

    • Anonymous

      you?scared???..hahahhahahahahhahahahahahahahahahahahhaha

      • MariaBjørgJepsen

        Hell, YEAH!!! :)

    • Vivi

      Believe me you can be scared!! I did it at lucnh today after Lisa’s workout, but without stop so 24 round. No more strenght! I had to make jump lunge instead of triceps (10kg was too heavy from the second round of his workout) ! I sweat so much….but I love that !! :p

  • Anonymous

    I wanna start a discussion about our comments being removed. I want to know the criteria for a comment that is OK to be pulished. It’s interesting to watch when some people write comments that don’t insult or hurt anyone and post them, an hour or a day later they are gone. Same happened to a few comments I wrote. I’m a bit confused, because I really like bodyrock.tv and I love the work you guys do here, love the community and it’s really something no one thought of before. Special climate and open-mindedness is what makes bodyrock so different from other fitness sites. And with this scenario in my mind I can’t understand, why is suddenly not OK to express our minds freely (I mean we can, but not exactly). This is why I want to know where our boundaries are, ’cause I see that some themes became like a ticking bomb. It’s not a nice feeling that I have to censure what I write, because I (and most of us bodyrockers) am not being hostile or provocative, just taking part in conversations, sharing my opinion and I want to do it the way I decide. If I am to be insulting, agresive or anything like it, it’s totaly acceptable and fine to delete my comment. But different opinions should be permited and desired, because beside workouts and diet tips for most of us this is one of the main parts of bodyrocking – supporting each other, having different ways of thinking and feeling free to share them. This is what really made bodyrocking complete for me. I am still a part of this community, it is full of positive energy, but I think the most positive and brave thing is letting people their freedom of speech. There are going to be hot debates facing different views, but that’s what we want, we want to expand our view, open our minds to different kinds of thinking and therefore growing as persons. I want this to continue, so, please, let us express ourselves freely.
    Regards, M

  • Anonymous

    I wanna start a discussion about our comments being removed. I want to know the criteria for a comment that is OK to be pulished. It’s interesting to watch when some people write comments that don’t insult or hurt anyone and post them, an hour or a day later they are gone. Same happened to a few comments I wrote. I’m a bit confused, because I really like bodyrock.tv and I love the work you guys do here, love the community and it’s really something no one thought of before. Special climate and open-mindedness is what makes bodyrock so different from other fitness sites. And with this scenario in my mind I can’t understand, why is suddenly not OK to express our minds freely (I mean we can, but not exactly). This is why I want to know where our boundaries are, ’cause I see that some themes became like a ticking bomb. It’s not a nice feeling that I have to censure what I write, because I (and most of us bodyrockers) am not being hostile or provocative, just taking part in conversations, sharing my opinion and I want to do it the way I decide. If I am to be insulting, agresive or anything like it, it’s totaly acceptable and fine to delete my comment. But different opinions should be permited and desired, because beside workouts and diet tips for most of us this is one of the main parts of bodyrocking – supporting each other, having different ways of thinking and feeling free to share them. This is what really made bodyrocking complete for me. I am still a part of this community, it is full of positive energy, but I think the most positive and brave thing is letting people their freedom of speech. There are going to be hot debates facing different views, but that’s what we want, we want to expand our view, open our minds to different kinds of thinking and therefore growing as persons. I want this to continue, so, please, let us express ourselves freely.
    Regards, M

    • Andy

      It will be very interesting to see if Lisa or Freddy or Sean answer your post with clear guidance (or even a set of rules of what can and cannot be said). Or if indeed your post will be deleted for bringing the topic up. Maybe a ‘Rules for Posts’ or Code of Conduct, type page should be added to the site so that the ‘rules’ for posting are clearly up there for us all to see.

      I have noticed that the images of Zuzana have now been removed from the sides of the site, so I take it she is now officially no longer anything to do with Body Rock? Although I am pleased to see Zuzanas old workout routines are still live. MY personal Favourite (which I do every week) is the ‘Best Cardio Workout Ever’ see http://www.bodyrock.tv/2009/07/27/20-minute-interval-cardio-workout-part-15/ its awesome!

  • Anonymous

    Thanks for a great funny workout! Did Lisas’ now, sweating :) ! Modified (no equipment) and pushups on the knees – but getting there, trying to modify with a little harder pushups than before (starting on toes and/or on leg up in the air – seeing improvement! But mostly I think it’s my lower back strength that sets the limit, great with these plank jumps then :D !). My scores:

    1. Pushup & jump over: 7/8/8
    2. Burpee & straddle runs: 6/5/5
    3. SQ woodchop: 26/25/25
    4. Plank jumps (straight arms): 32/30/36

    Nice way to start up the day! Now time for sitting down and listening to some lectures about pharmacology… Have a good day rockin’ everyone!

    • MariaBjørgJepsen

      You too, Jessan :D

  • Jules

    Thanks for an awesome, tough, Brutas calling workout. ;)   I did both workouts together and wow just wow my arms were shaking when I was doing Sean’s “look good topless” workout, intense!!! Loved it!!  Thanks Lisa for your enthusiasm and smiles :) :)  xx

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

    I did “Death to Fat” tonight; tomorrow I plan to get back to lunchtime workouts with this!

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

    I’ll do this on Wednesday–I had to do something that wouldn’t hurt my lower back–I hurt it by having bad form on squats.  So today I did all bodyweight time challenge and exchanged out any squats with something else.  My boyfriend was trying to get me to rest again, but upon looking up that sort of thing it looks like sitting on your butt too much (unless you literally CANNOT move) is detrimental.  So I’m going to keep bodyrocking and modify anything that puts ANY strain on my lower back.  I found that jump lunges are a great modifier for squats–they really work the legs and gluts without putting you in a compromising position. :)
    Have a great night everybody!  

    • Anonymous

      please,please,please be careful…it is better to do nothing for a few days…I know, I was like that, like ok, I feel some pain, but I can do this and this, until the point I fainted after news year eve, and could’t move fore few day..even going to toilet was problem…
      I hope you don’t have problem like I do…please TAKE CARE…
      I know the feeling, and frustration when you can NOT workout, and there are so many great workouts, and all the other bodyrockers are posting their super high scores…but…you know what I meen…

      big kiss Kendra

      • Annebel Wind

        Thanks Kendra,

        I know what you mean. I also know I have to let my shoulders have a rest. I do not have  a lot of pain.. It’s not pain, more somekind of tired feeling in my muscles and on the points where they are attached to my bones it’s feels a little sore.. So I am not doing the workout today.. It’s a lot of upper body again.. so that is not good at the moment. So will see how I feel tomorrow.. :D

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

        Oooooohhhh dear, 1Ivana, that’s horrible that you fainted New Year’s Eve!!!  A big THANK YOU and hug and kiss back for your concern!  Luckily, I actually had to take a couple days completely off on Thurs and Friday because I had work from 9am to 11pm.  I have hurt my back before where it’s a serious and intensely painful tweak–this wasn’t like that.  it was slow coming on, and after looking up what you’re NOT supposed to do in a squat, I see now where I went wrong.  

        Thank you so much for writing, and don’t worry–I’m being very careful!  Have a great weekend!

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

        Oooooohhhh dear, 1Ivana, that’s horrible that you fainted New Year’s Eve!!!  A big THANK YOU and hug and kiss back for your concern!  Luckily, I actually had to take a couple days completely off on Thurs and Friday because I had work from 9am to 11pm.  I have hurt my back before where it’s a serious and intensely painful tweak–this wasn’t like that.  it was slow coming on, and after looking up what you’re NOT supposed to do in a squat, I see now where I went wrong.  

        Thank you so much for writing, and don’t worry–I’m being very careful!  Have a great weekend!

  • Anonymous

    who was at the door?

  • Anonymous

    who was at the door?