Jan 24 2012

Day 2 Week 4 of the 30 Day Challenge – Strip The Fear Workout

Hi Bodyrockers,

Conquer is todays word !!

“Energy and persistence conquer all things.”

The first time you BodyRock you apply your energy to conquer fear. Fear of the unknown. Fear on something that you have never done before. The fear that sows the seeds of doubt in your ability to do it. Fear that you might look silly, or not do it correctly. Fear that the people around you will judge you or criticize you for wanting something more and better for yourself. You faced all of these fears and a hundred others like them and in the blink of an eye you conquered them and did it. There is so much internal resistance inside each of us – that voice that we BodyRockers call “Brutus” – that whispers for us to sit down when we should stand, be quiet when we should speak up and raise our voices, to turn our backs when we should be kind and compassionate. Part of what we practice here together in these daily 12 minute BodyRock workouts is training ourselves to conquer the resistance of negativity, judgement, to push beyond the status quo of what we believe is possible in our own lives – and ultimately to kick Brutus in the ass when the voices of fear threaten to steal the joy and inspiration that comes from truly living and being the best versions of ourselves possible.

Much love and respect,

Freddy

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. Push-up + Clean & Press & Squat & Press – using the Pink Sandbag
2. Plyo-metric Jump & Press Up
3. Plank & Floor touch & Knee Tuck – Alternate Sides Using the Yellow Equalizer or Dip StationStability Ball
4. Reverse Pull Up’s Using the Yellow Equalizer or Dip Station

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.
comments


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

    Today was a nice one, better than I thought (but then I don’t have the equipment so do modifications). Scores:
    Push up, clean & press, squat & press (2 x 6.5kg dumbbells)= 4/4/3.5
    Plyo jump, push up, tuck jump= 5/5/5
    Plank, leg to side, knee to chest= 12/14/18
    Reverse pull ups (barbell on chairs)= 14/14/15
    This took me 16 minutes
    I finished with 5 minutes:
    100 high knees, 50 sit ups, 30s L plank, 30s R plank, 100 high knees.

  • Pingback: Sesame Root Veggie Fries | Sprint 2 the Table()

  • Anonymous

    ‘nother one down! Man my arms hurt, even with my mods. :)

    Thanks guys!

  • Anonymous

    Yay!!!! Woohoo! I love you Bodyrock! It feels so good to back at this again.
    I did the 16 min. Started with regular press-ups then moved to knees.

    Press-up/ Clean & Press/ Squat & Press: 4/4/4/4
    Bunny hop/ Press-up/ Tuck jump: 4/3/3/3
    Plank/ Floor touch/ Knee tuck (on edge of bed): 8/6 (kept slipping off cuz of the comforter)/12/11
    Bent over row with 5lb dumbells: 29/24/22/25

  • Anonymous

    Hey guys! Wow this one was a killer! Especially those planks. My scores:
    1. Push up + clean, press, squat, press – 4, 3.5, 4
    2. Plyometric jump + press up – 3, 2.5, 2.5
    3. Elevated plank + side knee tuck+ straight knee tuck – 12, 10.5, 15.5
    4. Dip – 21, 23, 19

    Loving those pants, Lisa!!! =)
    You guys should workout to this song – “Sorry for partyrocking” by LMFAO. 
    Also, to all the haters, ~Sorry for BODYROCKING…~ =p

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

    Did this one tonight!  Great workout, although I think I like it better when I did dive bomber burpees instead of the clean and press burpee thing.

    35lb sandbag. Walker and balance ball for the plank thing.  Feet up on balance ball for pull ups.

    clean and press squat and press and push up: 6-5.5-5frog burpee (2 at a time, then back): 7-8-8
    plank thing: 29-21-30
    reverse grip pull ups: 19-20-18

  • http://www.facebook.com/profile.php?id=1037690594 Karen O’ Reilly

    My shoulders and upper back are quite sore from yesterdays workout, which was the hardest and best I have ever done.
    Scores for day are: 
    4 1/2, 4,4
    6,6,5
    10,14,16
    12,13,13
    Reverse Pull ups are getting easier, push ups are still done on my knees but going almost all the way to the floor now.
    Keep up the great workouts and the positive attitudes. :)

  • Cheryl

    Camera angles are very artistic however sometimes I want to see the whole person doing it so I can see how the exercise should look.  can you somehow zoom out a bit ? I like her tattoos but I cant really see how some of the things are demonstrated except 1 ankle- or one shoulder at a time. Im still learning these workouts so it would be a great help thank you!

  • Kat

    Pretty much my schedule is 2 short runs(one easy, one interval trainging for speed) during the week with 2 bodyrock workouts and then one long run on the weekend, no bodyrock work. So far it has been working.

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

    GREAT workout, guys!  I loved it!  I did it 4 times through and modified for my lower back strain. Instead of the clean and press I did dive bomber burpees.

    Warmed up with 500 high knee skips in 3:46

    dive bomber burpees: 8-7-7-6
    frog jump burpees: 8-6-6-7
    plank thing (each time foot off ball = one rep): 20-22-23-24
    reverse grip pull up: 20-18-17-16

    Then I did 3 min ab bonus:
    knee raises on walker: 27
    V-ups on walker: 19
    oblique knee raises on walker: 22

    Whew!  A great 23- min workout when all is said and done.  It’s been a hard week for work, and I’m just glad I kept with it!  Love you guys!

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

    WOW, you are a BEAST!

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

    WOW, you are a BEAST!

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

    WOW, you are a BEAST!

  • Vivi

    i did it today and my score is :
    1/ 8.8+1PU.9
    2/ 10.11.12
    3/ 18.23.27
    4/ 16.16.15 (very harder with legs elevated!!)

    And after I did What doesn’t kill you  ;)

    Great weekend everyone <3

  • MariaBjørgJepsen

    1) Push-up, Clean & Press & Squat & Press, 15 kg: 9-9-10,5.
    2) Plyometric Jump, Jump Tuck & Push-up: 12-11-10.
    3) Plank Floor Touch & Knee Tuck (Dip Station): 22-22-23 (sets).
    4) Regular Reverse Push-up (Dip Station): 33-33-31.

    • Vivi

      Very happy to see you in good shape !!

      • MariaBjørgJepsen

        You too, honey bun :)

  • Gerri Lee Schafer

    ha, I think she has lots of practice with a swiss ball…the one I have is ugi size…not about to try and balance my feet on it while my upper body is elevated too…can’t afford to twist my back…I lift heavy at work all day…need to stay healthy…and yes, I call the combo exercises like i see them…easier that way…LOL

  • Nate

    Here are my scores:

    1) Pushup/Clean & Press/Squat Press: 6, 7, 6.5

    2) Plyometric Jump & Pushup: 7, 7, 7

    3) Plank with Floor Touch and Knee Tuck: 9, 10, 15

    4) Reverse Pullups using Yoga Ball: 21, 27, 27

    Workout felt a bit short for me, and I would have liked to have added onto it, however the fire alarm went off and my exodus outside took away my momentum.  Ah well, good rest day. Thanks Guys.

  • Anonymous

    hey!

    got this one done tonight!  used a old leather medicine ball for my “sandbag” as well as my ball! my chinups were a stick on two piano benches, a little bit too low, couldn’t get a full extension, but still hard!
      OK that was the first time I have ever done a plank on a ball, wicked!

    sandbag burpee/clean/press/squat/press – 6, 6, 5
    plyo jump/ burpee/jump tuck – 5, 5.5, 4 (didn’t do a pushup)
    plank touchdown/knee in on leather medicine ball – 8, 10, 9
    chinup – 15, 13, 14

    burpee for erin!

  • Anonymous

    hey!

    got this one done tonight!  used a old leather medicine ball for my “sandbag” as well as my ball! my chinups were a stick on two piano benches, a little bit too low, couldn’t get a full extension, but still hard!
      OK that was the first time I have ever done a plank on a ball, wicked!

    sandbag burpee/clean/press/squat/press – 6, 6, 5
    plyo jump/ burpee/jump tuck – 5, 5.5, 4 (didn’t do a pushup)
    plank touchdown/knee in on leather medicine ball – 8, 10, 9
    chinup – 15, 13, 14

    burpee for erin!

    • Gerri Lee Schafer

      nice use of “equipment”……and nice job!!!!!!!!!

  • Anonymous

    hey!

    got this one done tonight!  used a old leather medicine ball for my “sandbag” as well as my ball! my chinups were a stick on two piano benches, a little bit too low, couldn’t get a full extension, but still hard!
      OK that was the first time I have ever done a plank on a ball, wicked!

    sandbag burpee/clean/press/squat/press – 6, 6, 5
    plyo jump/ burpee/jump tuck – 5, 5.5, 4 (didn’t do a pushup)
    plank touchdown/knee in on leather medicine ball – 8, 10, 9
    chinup – 15, 13, 14

    burpee for erin!

  • Kamillzyna

    Agreeed. I’m very curious to know

  • Kamillzyna

    Agreeed. I’m very curious to know

  • Kamillzyna

    This one turned out to be a lot more fun than it looks. I give it a 4.5 on the enjoyable-workout scale (:

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

      Ha ha!  I score all my workouts based on strength training, cardio and what I call “fun factor!”  And I go 1-5, too, so a LOT of my BR workouts are on the 4.5 enjoyability level!  

  • Kamillzyna

    This one turned out to be a lot more fun than it looks. I give it a 4.5 on the enjoyable-workout scale (:

  • lUcY

    Hi guys my score was:
    -4.4.4
    -6.5.6
    -12.13.15 (I love it, I can feel all my abs working!! I did it with my feets on a chair) one of my fav :D
    -21.24.21 (modification with sandbag) 
    GO TEAM MEXICO!!

  • Cilia Frascone1

    Ditto that…lol
    Always get comments from people on how impressed they are my training…..that no one trains as hard as I do…lol..

  • Cindy

    I did it at home.
    1 SB with 15 pounds pushup, clean/press and squat/press 7-8-7
    2 Big jump fwd, push up and tuck jump 8-8-8
    3 elevated plank with floor touch and knee tuck (struggling with different modications) used a bouncing ball.
    4 Reverse pull up feet on bouncing ball. 12-20-20
    My word for today is STRUGGLE because you have to struggle to achieve what is worth it in life
    Thanks!

  • Courteney

    I am on day four of the 30 day challenge and I have become OBSESSED with this website! I have drastically changed my eating habits and Im psyched to start seeing some results. I was wondering though if I’m not sore (except my calves) if Im not pushing myself hard enough? I’m sweating and aching through the workouts, but not sore the next day. Does anyone have any advice on how I can push myself more to feel it?

  • Anonymous

    So combined this with Sean’s pushup workout from the day before…oh man! Arm DEATH (as Lisa Marie would say)! I did all 8 exercises twice through with 10/50 intervals (so 16 minutes). Loved it!

    Scores:

    Elevated pushup: 15/14
    Push up 2 squat jumps (modification): 8/8
    Star pushups (on my knees): 13/14
    Plyo jump/pushup (limited space so did a tuck jump): 9/10
    Walking pushup: 10/10
    Plank Floor touch/knee tuck: 10/12
    Lunge jumps (no weights available): 38/40
    Reverse pullups: 15/15

    I am sweaatttyyy. Now quick shower and off to work. :)

  • Chris__L

    Welcome aboard!

    Yes, you should warm up and cool down after each workout. That wasn’t a stupid question, but an important thing to ask! And as the other Chris Lee (yeah my L is for Lee) wrote there are links to warm ups and cool downs above.

    The interval time is important to making things flow smoothly, but you can download an app for a smart phone or use an online timer and here a link to one such online Timer: http://www.speedbagforum.com/timer.html

    –Chris

  • Irisiris

    You look great in blue!

  • Chris Lee

    welcome!

    there is a “warm up” tab at the top of the page.  the link has 3 routines.  i do this one:
    http://www.bodyrock.tv/2010/10/23/warm-up-routine/ 

    it’s simple, but effective, and short.  i set my timer for 10 rounds of 2×15 second intervals.  if you don’t have a timer, you could just watch the second hand of a clock, and change exersizes every 15 seconds.  i’m not an expert, but i think it’s very important to warm up before every workout, and cool down after.  it gets your muscles moving and ready for exersize, and prevents injury.

    hope this helps!

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

    Thanks, Lori!

  • Annebel Wind

    Hi everyone,

    Managed to do 4 rounds.. No pain in my arms :D   Only nice and tired! Am again in love with the workouts.. I am totally soaked! NICE!
    My scores:

    1 pushup clean/press + squat/press, 4kg sandbag: 7, 5.5, 5.5, 5
    2: frog hop burpee: (don’t have a lot of space) 6, 5, 5, 4
    3: plank side touchdown knee tuck: 6 sets (swiss ball), 3 on ball, 6 on the ground, 15 (ground), 20 (ground)
    4: Reverse push ups on dipstation: 16, 16, 17, 16

    Yeah done it! Oh and my sandbag got catnept ;D  See picture…

  • Anonymous

    1 leg push ups (my pushups are getting better, I was able to do all of these proper-style!) 8,8,8,9
    Straddle run and burpee 10, 10, 12, 13
    Squat and woodchop 19, 19, 16, 19
    Plank jumps (on floor, no ball) 50, 45, 50, 63(guess who must have not been GIVING ‘ER in the first 3 rounds?)

    Sean’s workout:
    Tuckered from the pushups and planks above, so had to do some mods with these
    Pushup with Reptile Knee 11, 16, 10
    Full sit ups- legs flat (needed an alternative) 10, 9, 10
    Explosive Push ups (no elevation) 12, 13, 11
    Tricep Lunges 16, 16, 19

    Pushups are getting better, along with my technique. Thanks heaps! Looking forward to tomorrow! 

  • Gerri Lee Schafer

    Jan 26, 2012

    Used 32.5 lb in SB
    Used chair and box that was higher than chair for the plank thing.
    Used dip station and small fit ball (ugi size, not weighted) with legs straight for reverse PU

    1/ SB PU/clean/press/squat/press 6.5 – 6 – 5.5
    2/ jump forward/PU/JKT 8-8-7
    3/ plank thing 18-18-21  counted each side as 1 rep
    4/ reverse PU 21-19-18

    my extras, really feel the legs are getting left out of the routines….gonna do Silent Killer WO tomorrow

    25 jump lunge – 25 weighted crunch 10 lb – 25 tapping PU
    25 jump lunge – 25 leg drop /hip thrust – 25 decline reptile PU
    25 jump lunge – v-up crunch (to floor) – 25 santana PU
    25 jump lunge – 100 mason twist – 25 step feet wide and cross ankle PU

  • http://ivykuku.tumblr.com/ ivy

    Definitely warm up! Do you do Zuzana’s hot blooded warm up? That’s what I usually do before every workout :) Warming up first definitely makes me feel better and READY!

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

    1/25/2012
    I loved this workout!  ~22# in sandbag.

    pushup clean/press + squat/press 5 5  4.75  4.5
    frog hop burpee 9  8  8  8 
    plank side touchdown knee tuck (feet on swiss ball, arms on ground) 10  11  15(7 feet on ground)  11 (7 feet on ground)
    bent over sandbag row 24  21  21  24

    + 5 leg assisted pull ups
    +20 (or 26) min skipping 10/20 sec in 6/6/4/4 (or 6/6/6/4/4…I didn’t tally my rounds & lost count.  I did an extra 4 min just in case I didn’t do the 3 6min rounds I thought I did)
    + 2 rounds of 10 sandbag situps & 10 sandbag crunches
    +10 prisoner getups
    + 5 ninja jump tuck burpees (love!)

    Thanks & goodnight :)

  • BodyRocker_Bonnie

    you’re going to smash it, I know it :)  !

  • Mad Molly

    Try using rowers grip on the pull ups!

  • Mad Molly

    hahaha I always hated those 4 rep dudes when I was rowing. Our two gym circuits a week – you just wanted to get in there, get it done in the hour and get out! And those guys would sit there after 2 reps, looking like they were going to the toilet whist doing them would sit there and talk to their other big mate on the next station.

    Needless to say, we usually aimed to hit the gym circuit at 5am, when their kind weren’t there!

  • Gtrixie6968

    Hello Bodyrockers…just downloaded the 30 day challenge…but I am a little confused as to how to execute all of the exercises listed….CAN SOMEONE HELP ME…is there a demo video on the website for all of the exercises? 

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

      Usually each workout has a video, & the video includes instruction for each move, including modifications for beginners.  Most of the time, the instruction is the second half of a video.

  • Purcells

    any tips on getting the abs flat

    • Jugioso

      Yeah, I have one: workout and diet…hahahaha

  • Krustysnuggums1

    I find it difficult to actually make time for working out since this semester started back. I tried to workout early before I go to class, but it’s so hard getting up at 5am because I feel so tired all the time. And if I try to workout when I get home in the afternoon, I just don’t have the energy to carry on the workout the way I would like to. I don’t know what to do to ease this issue. I miss bodyrocking :(  Does anyone have suggestions??? Thank you :) 

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

      can you workout at lunch?  

  • Peggy

    WOD- Millionaire( because I’m starting to feel like one, mind and body! whoosh)
    Pushup+Clean&Press+Squat&Press- 3+pushup, 4, 3+pushup
    1Plyo-Jump+Press Up+ Tuck Jump- 4, 5, 5
    Plank&Floor Touch& Knee Tuck (did it Plank form from floor)- 16, 20, 17
    Bentover Rows- 23, 25, 19

  • Rajaa Abualnaser

    I did it
    I did 4 rounds of 5 exercises – I added knee tuck with dip station to the routine
    So here are my scores:
    1. Press up + clean and press + squat and press with10 lbs: 5 – 4.5 – 4.5 – 4
    2. Squat jump fwd and press up with 1/2 burpee: 5 – 5 – 4.5 – 4
    3. UGI ball plank with leg to the side and knee tuck: 14 – 14 – 16 – 18
    4. Reverse pull up with dip station: 14 – 13 – 13 – 14
    5. Knee tuck on dip station: 17 – 15 – 17 – 19

    Wow, can’t believe it is the last week. Hope u guyz will bring another one like this too.

  • Anonymous

    Lol, Cali at 1:50.. “Oh crap, I didn’t realise he’s filming …”*runs away*

    Oh, I can’t wait to master close body pushups and pull ups. Thats what I really want to conquer. And I’m super happy I have mastered normal pushups and proper squats. 

  • Bodyrocker_Audra

    My husband has the same problem with his knees.  He went to an Orthopedist and they told him to try Physical Therapy.  It’s common wear and tear from exercises like running, squats, plyo etc. 

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

    What?! I didnt see many bodyrockers going for 16 minutes… whats IS up with that, yo???? ;) nice job kat!!!

    my scores:
    4,3,3,3 (i use a barbell for this since my “sandbag” is ghetto)
    3 sets, 3 sets, 2 sets, 2 sets ( i did the 2 plyo n jumptuck)
    8, 12,12,14 (i used my couch for my feet… my ball is mysteriously missing???)
    16,15,14,14 (i used my kitchen table edge, lying underneath, with over hand close grips) 

    biceps are a bit torn.,. but!!!! i love it.  this was a very fun circuit. i liked the 16 mins :)

    Thanks Bodyrock.tv for following me on Pinterest :)))

  • Tori

    Holy cow. 12 days off really did a
    number on me. I am so sore from the other workouts I’ve done this week.
    The push ups are really killing me. Here are my scores: Push up, clean and press, squat and press: 4, 3.5, 5 (on knees) Plyo Jump and Push up: 5, 5, 5 (on knees) I have an ankle that is hurting a bit so I went a little easy on these. Plank, Floor touch, knee touch: 10, 5 (hands on floor), 5 (no ball) These were really hard Reverse Push Up-no elevation: 11, 12, 11 One day I want to be able to do push ups like Lisa.

  • Marta

    I don’t know wy, I just can’t see the workout video…

  • Marta

    I don’t know wy, I just can’t see the workout video…

  • Bodyrocker_Audra

    My 2nd workout for the day, and now I’m complete :)

    30lbSBPUCleanPress/SquatPress:  6/6/5
    PlyoJumpPU:  7/7/6
    PlankTouch&Tuck:  14/11/10
    ReverseGripPullup:  20/20/18

  • Anonymous

    Yes, I’ve digged into this chapter before and it’s a good rule but not the whole truth. It’s more like you don’t want to feel sick, like it has spread, and if you are really sick you are more likely to feel it below or in the throat. I’ve read that viruses spreading in your bloodstream stick to receptors on your myocytes (aka heart) and that’s what can give you myocarditis – which is not common but I’ve seen it once on a dear friend and it took her 6 months to get cleared for workout again so…
    Unfortunately I don’t have to think about the “neck-rule” right now since I also feel that I might have a fever. Well well, this to shall pass right? At least I’ll have time to catch up on some NCIS-episodes and my tea-drinking :D :D :D

  • BodyRocker_Bonnie

    Merline, this means that you set your interval timer for 10 seconds (rest) and 50 seconds (max effort).

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

    I’m pretty sure they do a warm-up. There are some posted on the site that are good.  I do a mix of them.  I set the timer for 15 sec, ~30 rounds & go through all the moves.  I think it really helps prime me for the intense workout out.  Cooling down really helos me with muscle soreness, too.

    Warm-ups: http://www.bodyrock.tv/category/daily-workouts/warm-up-daily-workouts/
    Cool-downs: http://www.bodyrock.tv/category/daily-workouts/stretching-daily-workouts/

  • Samanthina

    Hi,guys,i did it about half an hour ago,here are my scores:

    push up+clean & press & squat & press-6 7 8 8
    plyo-metric jump & press up-7 8 8 8
    plank & floor touch & knee tuck ( I used a table)-13 16 16 16
    reverse pull ups (on dip station)-33 38 38 37
    +
    a healing burpee for Erin
    Thank you,Lisa-Marie,Sean and Freddy!
    Good night to everyone! :)

  • kat

    Great Workout thanks for the variety Lisa Marie =) 
    20lb sb
    sb pushup, clean+press sq+press 5.5 5.5 5.5 5.5
    jump fwd,pushup + tuck jump 6.5 7 8 8
    Elevated plank w/floor touch + knee tuck 14 16 15 16
    Reverse pull ups 28 30 30 32

    also did
    10 Healing Burpees for Bodyrocker Erin
    50 Crunches
    20 single toe touch with opposite hand (alt sides)
    300 speed runners
    off for the shower! thank you so much Freddy, Sean, Lisa-Marie XO

  • BodyRocker_Bonnie

    Nice circuit, Lisa Marie, thanks!

    25lb SB pushup, clean&press/squat & press:  5, 5, 5
    Big jump fwd, pushup & tuck jump:  6, 5.5, 5
    Elevated plank  w/ floor touch & knee tuck: 11, 11, 12  (used ugi ball & chair, I don’t have a swiss ball)
    Reverse PU with feet on Ugi ball:  20, 18, 17

    Had enough time left to do some more before work, so I did an AfterBurn & Double Trouble:

    AfterBurn…(cardio, pushup & abs mixer)

    50 Ugi plank jacks / 20 sumo PUs / 20 knee raises on DS
    50 Ugi plank jacks / 20 ankles X’ed PUs / 20 alt 1-toe touch
    50 Ugi Mnt climbers / 20 Ugi 1-leg elevated PUs / 20 oblique knee raises on DS
    50 Ugi Mnt climbers / 20 regular PUs with 2 reptile knee tucks / 20 low/high crunches
    50 Ugi Mnt climbers / 20 santana PUs / 20 ab splits on DS

    Double Trouble:  2 min, set of 2 exercises for max reps
    5 Ugi Jump plank and ball lift & 20 High Knees = 4 sets

    Whoosh….!  Everyone have a super day :)

    • MariaBjørgJepsen

      WOW, Nice energy, darling :)

      • BodyRocker_Bonnie

        Thanks Maria :) !!

    • Anonymous

      one more alien…sometimes I hardly go through one workout and there is you..with your extras…one day….one day I will catch you..:)))

      • BodyRocker_Bonnie

        I guess it does seem odd to do extra stuff when the workouts are so hard! – – but I really have fun doing my own challenges too.  I also feel like if I have an hour to to workout I want to make the very most of it, because after that, a day gets so full, and time for me disappears in the the hustle of things to do and others to take care of.  I have looked up to you a lot this winter because you have persevered with a positive attitude through so much and here you are, giving it your all.  Proud of you and you help keep me going! 

        • Anonymous

          First of all thank you, you and Bodyrock kept me from going insane for month and half…
          And second, it is not odd, not for me at least…I did also two workouts today, but one is for myself..Bodyrock style, and the other is on my work..I lead workouts two times a week for some ladies, and I try to create them fun, functional, and a little bit harder every time..
          Once again we have proved that this is one big great positive bodyrock family..
          now..hitting a shower and of to the movies…
          see you tomorrow…
          kiss

    • mel

      “double trouble” is that from Gilad (workouts on the beach)?!  if so – i used to do those in the 90’s all the time (and jane fonda :)

      • BodyRocker_Bonnie

        No, I just made it up one day…goofy terms keep stuff fun

    • http://ivykuku.tumblr.com/ ivy

      Wow ! Nice AfterBurn and Double Trouble workouts! I think I’ll also give myself an extra burn after my workouts! :) I’m glad I saw your comment! Thanks for the new idea Bonnie!

      • BodyRocker_Bonnie

        Great, Ivy! Have fun with it!

      • BodyRocker_Bonnie

        Great, Ivy! Have fun with it!

  • Annebel Wind

    Okay guys… Again with the arm and chest burning exercises? I want to follow you guys every day, but I can not if there is so much upperbody focus every single day.. it’s starts to hurt my muscles in a way it can get an infection. So i will do yesterday’s workout today and see if I can do something extra for my legs.. So I will get more of a burn there.. They can handle more. And maybe make up my own extra workout..

  • Monstrosity5

    This was killer – I did it through 6x for a 24 min workout – definitely wanted to quit right about the middle of round 5.  I also regretted my choice to use 2 20# dumbbells for the first exercise, but I CONQUERED it. I did everything as Rx’d – Scores…

    Pup+clean squat + squat press (40# ouch!) 5-5-5-5-5-5

    Plyo Jump + Pup + T Jump 7-8-8-7-8-7

    Plank Floor touch & knee tuck 12-14-12-14-14-16

    Raised Rev Pull ups 16-20-19-16-18-18

    My arms are putty – especially after Freddie’s work out yesterday – that was amazing – completely burned out my muscles.

    Keep up the great stuff guys!

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

    My scores:

    1. PU+Clean&Press+Sq&Press 4,5 / 4 / 4
    2. Jump+PU+tuck jump+run back 5 / 5 / 5
    3. Plank+Floor touch+knee tuck 7 / 6 / 6 very clumsy on all of them. Did about 4 from floor last round
    4. Reverse push ups 19 / 15 / 10

    My right knee is hurting very very bad, however after I workout it temporarily stops to hurt! Amazing!

    Cheers <3

  • Anonymous

    Hi there,

    so “International love workout” for me today…I am sweating like crazy..I made one mistake, I skip one round and I didn’t notice until the end, and then I went back for it…oh well, I am only human (unlike MariaBjorgJepsen…hahahah)..
    I have training whit my ladies tonight, so I won’t be doing Sean’s  workout today..it would be to much…
    Still have to do some modifications..but…I’m still standing!!!

    kisses to you all

    • MariaBjørgJepsen

      Hahaha, thanks for your “compliment”, honey bun :)

  • Kathy_Bodyrock

    that was a great sweat :) thank you guys :)

    my scores:
    1. PU + Clean and Press + Squat and Press w/SB (11kg): 5 4 5 5  (I love this exercise so much)
    2. Plyometric Jump + Press up: 5 5 5 5
    3. Plank + floor touch + Knee tuck w/DS and Balance ball: 7 11 8 8
    4. Reverse pull ups w/DS (feet on medicine ball): 13 16 14 12

    + Burpee for Erin <3

    Freddy, Sean, Lisa – thank you so much for your time and for your work :)

    Have a wonderful and happy day, bodyrockers!!! :)

    • MariaBjørgJepsen

      Beautiful scores, baby :)
      Much Love!

      • Kathy_Bodyrock

        haha, thank you so much :) much love to you too, Maria :)

  • Kathy_Bodyrock

    that was a great sweat :) thank you guys :)

    my scores:
    1. PU + Clean and Press + Squat and Press w/SB (11kg): 5 4 5 5  (I love this exercise so much)
    2. Plyometric Jump + Press up: 5 5 5 5
    3. Plank + floor touch + Knee tuck w/DS and Balance ball: 7 11 8 8
    4. Reverse pull ups w/DS (feet on medicine ball): 13 16 14 12

    + Burpee for Erin <3

    Freddy, Sean, Lisa – thank you so much for your time and for your work :)

    Have a wonderful and happy day, bodyrockers!!! :)

  • Anonymous

    I would LOVE to do this workout, have been doing every single one since the start of the 30 days challenge. But… My throat is so sore today :(, it started a little yesterday and this morning it’s killing, damn “back after holidays-bugs”! No fever though so I’m hoping for a quick recovery, maybe back on workouts tomorrow or the day after that (to loooong ;) ). So today I’m just going to eat clean and stay out of trouble.

    Have a nice workout everyone!

    • MariaBjørgJepsen

      Get well very son, Jessan. Rest up to SWEAT again :)

      • Anonymous

        Thank you! I will :)

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

    Workouts like this make me want to do a 2nd for the day!  I can’t wait for tomorrow :)
    Lisa, I like your outfit!

    • Bodyrocker_Audra

      You read my mind Jess!