Jan 25 2012

Day 3 Week 4 of The 30 Day Challenge – What Doesn’t Kill You Workout

Hi Bodyrockers,

Today’s Power Word is Capable. As BodyRockers we are each and everyone one of us capable of achieving our goals.

It’s easy to think or talk about what you are going to do, but actually doing what you say takes commitment, dedication & more importantly the motivation to get up everyday and push yourself. Motivation is an emotion that allows you to have the ability to get yourself to take action regardless of whether you feel like it or not. Every single day BodyRockers overcome this inaction with drive, passion and commitment and the results that you are seeing prove just how capable & strong you really are. You don’t have to try and get your head around the whole process of reaching your goals – take it in small steps 1 day at a time. Each workout is just 12 minutes. I know that you are capable of 12 Minutes. If you need to start with the beginner moves then do it – it still counts and you are still making progress. We believe in you – the community is here for you – let’s do it together.

Set your interval timer to 12 rounds of 10/50 and complete the following 6 exercises 2 times through. ( 3 times if you want to really push hard ;) )

Lisa-Marie’s 3 Exercises:

1. Push-up & Front Raise using the Pink Sandbag

2. Bag Drag using the Pink Sandbag

3. Commando Push Up, Roll & Mountain Climbers

Seans 3 Exercises:

1. Shoulder Lift & Squat & One Leg Lift using the Pink Sandbag

2. Round the world using the Pink Sandbag

3. Squat & Press using the Pink Sandbag


The Challenge:

*The 30 Day Programme – click here for a downloadable version of the schedule.

Want to be part of the community ? Here are our pages so you can connect with us personally & share your food, get constant tips and tricks on ways to keep motivated and stay focused & also find your BodyRock County’s Official Facebook Page Link & get a personal shout out :) ) Each of us are online all of the time to lend you our personal support so click below – we would love to hear from you :)

Lisa-Marie’s page: click here

Sean’s page: click here

Freddy’s page: click here

Have a great Workout =)

Freddy, Sean & Lisa-Marie

comments


Around The Web
  • Anonymous

    Ouch!

    1. Press up + squat jump: 8, 8
    2. Crawl (each way up the room): 5, 6
    3. Commando push up + roll + 10x mountain climbs: 3, 3
    4. Shoulder lift + squat + one sumo leg: 4, 6
    5. Around the world + squat: 14, 16
    6. Squat + press +jump squat: 10, 13

  • Laoogjen

    I loved this workout! it kept my heart rate up while at the same time didnt over due it! ive been pretty sore the last few days so this workout was perfect! thank so much you two!!

  • Adrs ls

    I repeat it 3 times! It was wonderful :D

  • Lindsey Linae Kinard

    i feel so icky from my head cold i almost didnt work out today. but then you guys said, its only twelve min! and the workouts called what doesnt kill you will make you more sexy…. so i did it. with no weight or only 5lbs for the squats. im sweatin. im gonna see if sweatin will cure my cold. along with lemon water and apple cider vinegar.

  • Lindsey Linae Kinard

    i feel so icky from my head cold i almost didnt work out today. but then you guys said, its only twelve min! and the workouts called what doesnt kill you will make you more sexy…. so i did it. with no weight or only 5lbs for the squats. im sweatin. im gonna see if sweatin will cure my cold. along with lemon water and apple cider vinegar.

  • BodyRocker_Bonnie

    Hi CariKae, I think knees can be tricky…I feel pretty protective of mine, they are sometimes a little sore and I don’t want to blow them out by jumping with a lot of weight. The best advice we always get from each other is to just always listen to your body. I would just gently work on your sumo squats and take your time getting to where they are comfortable but challenging. Give yourself time, because rushing it isn’t worth if if your knees don’t want to go too low!

  • BodyRocker_Bonnie

    thanxxxxxxxxxxxxxxxxx!! :)

  • BodyRocker_Bonnie

    thanxxxxxxxxxxxxxxxxx!! :)

  • Charlie D.

    Awesome!

  • Heather

    Hi Lee,
    I usually do a “warm up run” of about 3 k before body rocking 3 x per week. I do a little warm up before the other 2 BR’s of the day ( those are my “off” days as I don’t run. ( I add 4 mins to my timer and jump around :) )  on my active rest days I do an 8 k trail run on one day and a 5 k run on the other. it is working out nicely..if you have trails near by HIT THEM! Super fun and much more difficult to run when you are jumping logs etc.

  • Kathy_Bodyrock

    haha, love this pic! :)

    My scores:
    1. PU + front size w/SB: 6 5
    2. Bag drag w/SB: – - (didn´t count) :(
    3. Commando PU, roll + MC x10: 3 3
    4. Shoulder lift+Squat+Oneleglift w/SB: 7 9
    5. Round the world w/SB: 9 11
    6. Jump Squat+Press w/SB: 7 8

    + Burpee for Erin <3

  • Annebel Wind

     Hi everyone, Did this one today. Had to have two days rest because of a hurting muscle in my shoulder..

    My scores:
    Pushup/Front Sandbag Raise: 8, 6Sandbag Drag: 8, 10Commando Pushup Combo: 4, 2.5Sandbag Shoulder Lift & Squat: 10, 10Around the World Squats: 9, 10Squat and press: 9, 11

    Did only two rounds.. Wanted to be carefull. But no problems so far :D
    The commando push ups killed me.. It has been a while sinds I did those.. so feel it!
    Thanks guys. Wil do my fittest tomorrow..

  • Jill Hobbs

    Love the “extra footage”…especially Sean’s yawn. Thanks for another great workout, this was a lot harder than I thought it would be! I really love the Commando Pushup combo and Around the World Squats. I rested a few minutes after round 2 and pushed through a third round. I used a 27 lb. Sandbag. I’m recovering from a sprained ankle and this workout was great for me since there wasn’t much jumping.

    Pushup/Front Sandbag Raise: 10/8/8
    Sandbag Drag: 20/19/19
    Commando Pushup Combo: 4/3/4
    Sandbag Shoulder Lift & Squat: 9/8/7
    Around the World Squats: 10/10/8
    Ugi Squat (Sandbag too heavy, used my Ugi instead): 10/10/12

    Extra Burn: Paradise Butt & Thighs, 10 Pressups, 30 Ugi Circles, 7 Side Lift Planks (each side.)

  • Jill Hobbs

    Love the “extra footage”…especially Sean’s yawn. Thanks for another great workout, this was a lot harder than I thought it would be! I really love the Commando Pushup combo and Around the World Squats. I rested a few minutes after round 2 and pushed through a third round. I used a 27 lb. Sandbag. I’m recovering from a sprained ankle and this workout was great for me since there wasn’t much jumping.

    Pushup/Front Sandbag Raise: 10/8/8
    Sandbag Drag: 20/19/19
    Commando Pushup Combo: 4/3/4
    Sandbag Shoulder Lift & Squat: 9/8/7
    Around the World Squats: 10/10/8
    Ugi Squat (Sandbag too heavy, used my Ugi instead): 10/10/12

    Extra Burn: Paradise Butt & Thighs, 10 Pressups, 30 Ugi Circles, 7 Side Lift Planks (each side.)

  • Jill Hobbs

    Love the “extra footage”…especially Sean’s yawn. Thanks for another great workout, this was a lot harder than I thought it would be! I really love the Commando Pushup combo and Around the World Squats. I rested a few minutes after round 2 and pushed through a third round. I used a 27 lb. Sandbag. I’m recovering from a sprained ankle and this workout was great for me since there wasn’t much jumping.

    Pushup/Front Sandbag Raise: 10/8/8
    Sandbag Drag: 20/19/19
    Commando Pushup Combo: 4/3/4
    Sandbag Shoulder Lift & Squat: 9/8/7
    Around the World Squats: 10/10/8
    Ugi Squat (Sandbag too heavy, used my Ugi instead): 10/10/12

    Extra Burn: Paradise Butt & Thighs, 10 Pressups, 30 Ugi Circles, 7 Side Lift Planks (each side.)

  • Vivi

    I did it this morning after “Strip the fear Wo”.
    I just modified the second exercise by sit ups abs instead of bagdrag.
    My score is with 10kg :
    1/ PU clean press squat press 12.11
    2/ Sit ups abs : 27.29
    3/ commando PU roll over Climbers : 5,5.6
    4/ Shoulder lift squat leg lift : 12.13
    5/ Round the world & squat : 13.15
    6/ Squat jump & press : 15.18

    Great one, even if I had my arms sore with yesterday coz I redid Sean’s workout “Look good topless” which one is killer with all these PU !!!

    Great weekend everyone ! <3

  • Anonymous

    hey just finished this one after doing my fit test!
     
    used a 6lb mediine ball for pushup front raise and for the fireman lift squat sumo knee, used my 15? lb “sandbag” for bag pull and around the world (it’s leaking right now so didn’t want to use it too much! lol)  I changed the squat & front raise to squat & rise doing a side lateral raise & a side leg raise (opposite arm & leg) 5lb dumbbells,  and I changed the order of the exercises to make it feel more balanced to me.
     
    pushup/front raise – 9, 6
    fireman lift/squat/sumo knee – 10, 7
    bag drag/ bear crawl – 2.5, 2 (one being 3 drags forward/ 3 drags back)
    round the world squats – 8, 8
    commando pushup/mountain climbers – 2, 2
    side lateral/leg lift with squat – 14, 12
     
    and a great big burpee for erin!

  • Anonymous

    most people just do them a day behind.

  • Anonymous

    bet it sounded great too!

    • Gerri Lee Schafer

      hahahaha

  • Chris Lee

    this was my second workout today.  i did “strip the fear” this morning (trying to catch up).  because it’s 7:00 here, and i’ve been here for 12 hours, i of course didn’t read the instructions properly and ended up doing 4 sets of lisa marie’s workout.  the only reason i caught my mistake was because i had to go back tohe computer to check the technique on the squat-press exercise.  anyways, my scores:

    pushup-front raise 11-10-9-9
    bag drag 19-19-21-21 (loved this!)
    rollover commando-mtn climber 4+2pressups-4-4-4

    shoulder bag/squat/lift 11-9
    rtw/squat 13-14
    squat-press 10-10

    15kg sandbag, but i had to switch to a 12lb med ball 1/2way through the second squat-press

    later!

    chris

  • Sarah G

    Aw thanks guys :) But.. I’ve fallen wayyy off… with my diet :

  • KIMBERLAKE93

    LUV’d the “behind the scenes” on this one, Freddy!  Thanks!!  xo  :)

  • Cindy

    I did it at home today. I had 15 pounds on my gym bag.

    1 12-12-10
    2 23-23-22 (great exercise)
    3 6-6-5
    4 14-14-14
    5 26-12-120
    6 14-14-20
    I am loving you (Freddy, Sean and lIsa) more and more everyday.
    Thanks!

  • Cilia Frascone1

    Thanks Carastrings:))..I’ll definately look at them..plus I can manage to drum up a few myself..I’m just a baby..and love the idea of following along..but yeah..I guess I can do that..or maybe just do Lisa’s and just modify/change the  specific ones where there is bodyweight on my wrists…Thanks again:)))

  • Bodyrocker_Audra

    Congrats Melody!

  • Reenae Young

    1-7, 8, 6
    2-14, 13, 15
    3- 3, 3.5, 3
    4-14, 15, 14
    5-11, 11, 11
    6-16, 14, 15

    This got me a real good sweat goin! I love it! :) Only a 20 lb sandbag but im about to up the weight.

  • Betta

    Loved this workout! I am one day behind so I just did it but it was really fun! Workouts like these really keep me motivated because they are fun to do and really get me to push myself :)  

  • Mª Francisca Roboredo

    Just did this workout i’m one day behind but i’m sweating so much i got drips falling on my forehead… :S damn this was GOOD! 

  • http://www.andreariofrio.com/ Andrea Riofrio

    WORD: PUSH
    I did each of these twice
    FIRST ROUND:
    Lisa-Marie’s 3 Exercises:
    1. Push-up & Front Raise using the Pink Sandbag
    7, 7, 6, 6 — 20 pounds
    2. Bag Drag using the Pink Sandbag
    9, 8, 9= on knees the last one bc I stretch too much and almost injured myself, 11— 20 pounds
    3. Commando Push Up, Roll & Mountain Climbers
    3, 3, 3
    Seans 3 Exercises:
    1. Shoulder Lift & Squat & One Leg Lift using the Pink Sandbag
    8, 8, 6, 8 — 20 pounds
    2. Round the world using the Pink Sandbag
    7, 7, 8 I used the sandbag for the first three rounds but it was too uncomfortable so I had to switch for the last one to 10 pounds I did 9
    3. Squat & Press using the Pink Sandbag
    17, 17, 17, 17 — 10 pounds

    SECOND ROUND:
    Lisa-Marie’s 3 Exercises:1. Push-up & Front Raise using the Pink Sandbag6, 5, 6, 5 — 20 pounds2. Bag Drag using the Pink Sandbag9, 9, 9, 103. Commando Push Up, Roll & Mountain Climbers3, 3, 3Seans 3 Exercises:1. Shoulder Lift & Squat & One Leg Lift using the Pink Sandbag9, 9, 10, 9 — 20 pounds2. Round the world using the Pink Sandbag11, 9, 12, 11 —- 10 pounds3. Squat & Press using the Pink Sandbag17, 15, 17, 17 — 10 pounds

  • Bodyrocker_Audra

    Working out is such great therapy!  Had a bad day at work yesterday and now I feel much better.  Thanks! 

    PushupFrontRaise: 8/6
    BagDrag:  13/11
    CommandoCombo&MC’s:  5/4
    ShoulderLiftSumoSquatKnee:  11/11
    RoundtheWorldSquat:  13/12
    Squat&PressJumpSquat:  14/13

    I don’t have a FB page for personal reasons, would love to interact with ya’ll but can’t :(   I do enjoy reading the posts tho.  Wish there was a forum here….  Anyway, thanks guys!
    Now off to do a special workout from my #1 inspirational Bodyrocker ;)

  • MariaBjørgJepsen

    I had to modify a lot, since I am at my parents’ place (last day!), but I still made it into a great 18 minute sweat!

    1) Burpee, Push-up & 2 Straight Punches: 17-17-17.
    2) “Bag” Drag: 19-23-23 (Reptile walking: 3 steps = 1 rep).
    3) Commando Push-up, Roll Over & 10 M.C: 5,5-5,5-5,5.
    4) Squat & Side Leg Lift: 44-45-47.
    5) Jump Squat: 57-66-65.
    6) Running Man Abs: 76-74-76.

    NO extra push-ups today, since I did Seans 12 minute upper body killer yesterday :)

    Enjoy your weekend, Bodyrockers!

    Love, Maria

    • Jojoherz

      Haha this happened to me a few times recently, that i was looking at the scores and when I see your post I’m like “holy cow!!!” and then I realize “ah, it’s just Maria, no need to feel bad” xD

    • Jojoherz

      Haha this happened to me a few times recently, that i was looking at the scores and when I see your post I’m like “holy cow!!!” and then I realize “ah, it’s just Maria, no need to feel bad” xD

      • MariaBjørgJepsen

        So sweet, ha ha :) Thanks a lot!!!! Funny :D

      • MariaBjørgJepsen

        So sweet, ha ha :) Thanks a lot!!!! Funny :D

  • Anonymous

    Did two workout today. Feels so great now! :) “Little” burning in my arms… ;)  

    What doesn’t kill you WO: 
    pushup + front raise: 7,7 
    bag drag: 14,14 (1rep=2steps+drag) 
    commando push up combo: 3,3 
    shoulder lift + squat + knee up: 11,12 
    round the world: 14,15 
    squat + press: 13,14 

    Strip the fear WO: 
    1. Push-up + Clean & Press & Squat & Press: 5,5,5 
    2. Plyo-metric Jump & Press Up: 8,10,8 
    3. Plank & Floor touch & Knee Tuck: 16,14,16 
    4. Reverse Pull Up’s: 20,18,16 

    Wonderful weekend for everybody! ♥ 

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

    This wasn’t up earlier when I was planning my workout so did one of my own creation based on the Keep It Hard for 12 Minutes template. 

    Here is is if anyone wants to give it a go. http://youasamachine.com/2012/01/26/my-12-minute-kitchen-sink-workout/I will reserve this BR one for my next HIIT day. I like the sandbag Pull combo. Tomorrow I swim so this one will have to wait till Saturday.

    LOVE the Lisa-Marie overhead press…wonder how many guys out there will be trying that at home?

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

    This wasn’t up earlier when I was planning my workout so did one of my own creation based on the Keep It Hard for 12 Minutes template. 

    Here is is if anyone wants to give it a go. http://youasamachine.com/2012/01/26/my-12-minute-kitchen-sink-workout/I will reserve this BR one for my next HIIT day. I like the sandbag Pull combo. Tomorrow I swim so this one will have to wait till Saturday.

    LOVE the Lisa-Marie overhead press…wonder how many guys out there will be trying that at home?

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

    Too funny! Will she accept the challenge? I seriously hope NOT!

  • lUcY

    TEAM MEXICO!
    Hola :D my score was:
    -7.7
    -3.3 (2 “spider-walk” as 1; 1 plus 1= 1set) or 6 total; of 2 “spider-walk”-sandbag. Love it! great exercise, looks easy but ah ah, no it´s not!
    -2.5. / 2.5
    -9.8
    -12.11 with ugi ball
    -13.14 with weight apart, more light
    I decide to focus in work every possible muscles more than speed or weight. I have to get stronger in my upper body because I wanna do my firts perfect push up :D that´s my gol!!

  • Cilia Frascone1

    I have a request…I love, love, love your workouts and the results I’m seeing…however..and I hate to complain..but there is almost no rest to my hands/ wrists, as there is some sort of pushup, plank…mountain climber…etc,  almost everyday….My hands are starting to pay the price as a result of the constant insult to them…They are starting to get swollen/ fall asleep and are painful…aka carpel tunnel..lol
    Just as with any major muscle group..you need to give them some rest before doing it again, and I feel as though we work out our chest in some way everyday due to the above mentioned workout…and therefore putting pressure on my hands…is anyone else having problems?
    Again..I hate to complain..I do love every single excersise you post..I’m just asking that you not post the same type of workout day after day…I’m afraid I won’t be able to keep up if I don’t give my wrists a break….

  • Lisajanea

    There’s a hands free workout that you can do too.
    http://www.bodyrock.tv/2011/09/16/hands-free-workout/

  • Sarah G

    I’m afraid I’ve fallen off the wagon guys :( Hate to be a downer.. but.. Waaaaaaaaaaah!!!

  • Ann Dietrich

    hey! this is my first time trying your workouts but i love your website so i thought i’d just jump right in
    (1) press up and front raise – 8.5, 7.5
    (2) backpack pull – 4, 4 lengths of my floor
    (3) press up and mountain climbers – 2.5, 3
    (4) squat knee ups (with backpack) – 15, 15 total
    (5) round the world – 9, 11
    (6) squat press jump – 14, 16

    i’m going to keep up with you guys everyday! i hope you have a new challenge next month i can join from the beginning :)

    • BodyRocker_Bonnie

      Welcome to BodyRock, Ann!!  way to jump in, and awesome scores!

  • Anonymous

    good job Lisa of keeping the body line straight and core tight :)

  • http://www.facebook.com/people/Melissa-Cartun/662259376 Melissa Cartun

    Too much talking, not enough sweating.

  • Adela Francu

    Hey Lisa,

    I am a beginner in this, and i have only one fear, I NEED TO NOT LOSE ANY WEIGHT, in fact gaining some would do me good, as i am quite thin (45 kg and 1.60cm). But in the same time i would like to more toned and  in shape… How can i do this with no weight loss, would proteins maybe help?   

    • Mmghia

      Adela, I love yur situation.  As you work out and build muscle you will gain weight.  Working out with weights when you are ready will really help  you it’s going to be less reps and more weight.  Start with light weights and gradually work up to heavier weights.    also eating a lot of protein will help you build those muscles.  Have fun Michelle

    • Mmghia

      Adela, I love yur situation.  As you work out and build muscle you will gain weight.  Working out with weights when you are ready will really help  you it’s going to be less reps and more weight.  Start with light weights and gradually work up to heavier weights.    also eating a lot of protein will help you build those muscles.  Have fun Michelle

  • BodyRocker_Bonnie

    Lisa-Marie & Sean, I forgot to say how much I enjoyed the format of this workout, how you split it between your two sets of 3 exercises.  That was fun to have them combined!  

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

    1/26/2012
    Lunchtime workout; I used an 8# dumbbell instead of the sandbag.

    pushup + front raise 8.5  7.5
    dumbbell drag …didn’t count
    commando push up combo  4  4
    wt to shoulder squat + knee up 22  21
    around the world + squat 12  11
    dumbbell press + squat jump  16  12

    bonus
    50 sec happy crab 15
    4 min 10/20- skipping
    50 sec v crunch LT 26  RT 25
    4 min 10/20 skipping

    Thanks!

  • Briannacampy

    Scores for Brianna!:
    push up & front raise- 7 8 7bag drag with Sandbag-8 7 8commando push up,roll & mountain climbers-4 3 4shoulder lift & squat & one leg lift-10 15 20round the world with sandbag-12 13 14squat & press -14 18 15

    Such a good sweat today! THank you! love it! (overuse of the exclamation mark? never!)

  • Briannacampy

    Scores for Brianna!:
    push up & front raise- 7 8 7bag drag with Sandbag-8 7 8commando push up,roll & mountain climbers-4 3 4shoulder lift & squat & one leg lift-10 15 20round the world with sandbag-12 13 14squat & press -14 18 15

    Such a good sweat today! THank you! love it! (overuse of the exclamation mark? never!)

  • Anonymous

    Hey everyone, I loved this one!!!!!!! I did the third set so I did 18 min. instead of the 12. I was dripping with sweat. This is one of my Favorites.
    Push ups and front raise- 4/4/4
    Spider Crawl- 3/3/3
    comando push up, roll and 10 m. climbers- 2/1/2
    KB lift to shoulder, squat, raise knee to elbow- 6/8/7
    round the world KB and squat jump- 7/8/8

    Thanks BODYROCK !!!!!!!!!!!!

  • BodyRocker_Bonnie

    Hi Carastrings…I call my AfterBurn anything I feel like doing with some extra energy after a workout. Usually it is some sort of cardio,pushup, abs mix. I just find it fun to do my own thing along with the workouts and work on whatever I feel like I want to hit on. Its fun, give it a try :)

  • BodyRocker_Bonnie

    Hi Evukmanic, shoulder tap push ups are when you do a regular push up, but lift up one hand when you are in the “up” position and touch your opposite shoulder, alternating sides each time. So you have a moment of extra effort with your one arm holding you up…kind of similar to sumo push ups. (Sumos are where you do a regular push up but alternate each side turning sideways, bringing that hand up to your head level. Again, puts effort on the one arm down and also your core!)

  • Tori

    That workout was awesome.  As I watched the video I thought this will be fun and it was. My scores: 1. Push up and front raise: 6, 6 2. Bag Drag (fun): 10, 11 (considered using my 4 yr old instead of the bag, but he didn’t want to. ;) ) 3. Commando, roll, Mountain: 3, 3 4. Shoulder lift, squat , on leg lift: 8, 8 5. Round the world: 10, 10 6. Squat and press: 15, 15 All of the push ups were regular form. No knees.

  • Eva

    Hi guys!

    Just did my workout, here are my scores:

    push up & front raise – 8,6,6
    bag drag – 4,4,3.5
    commando push up,roll& mountain climbers – 2.5,3,3
    shoulder lift & squat&leg lift – 11,9,10
    Round the worl – 12,13,12
    squat&press- 13,14,10

    used 3 kg dumbbell!

    Thank you guys so much for the awesome workout!! sweating like crazy!!
    Cant wait for tomorrow!

  • Anonymous

    Hi there,

    this morning I took 2 hour walk with my dog, and now I feel bit of pain in my back and my knee..nothing serious,but due to all that happened to me, I am taking a day off..and hope to continue tomorrow with 30 day challenge…
    Just wanted to say hi…:)))

    kisses to you all

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

    I did 3 rounds. Here are my scores

    7,4.5,5
    1.5,1.5,1.5
    2,2,2
    12,10,10
    7,7,8 (these were tough!!!)

    I have an 18ish lb sandbag. Felt good today! I’m on such a high. Love these workouts! Thank you 3 for all you do!!! Seriously. From the bottom of my heart.

  • Carrie

    Hi Lee, last summer I was cycling to and from work (about 7k each way) then doing bodyrock when I got home, but this was enough for me. I do sports classes Monday to Thursday now, and while I might have time to bodyrock as well, I don’t because I just find my arms are too wiped out after bodyrocking to do anything else (not helpful when you do combat sports!). Not such much in pain, but if I tried to do some push-ups later in the evening after a BR workout, for example, I wouldn’t have any strength left (I’m not particularly strong, which doesn’t help!).

    I guess it depends on the activity you do though, so if your body hasn’t caught up with your plans yet, maybe just bodyrock on two days that you do other activity to begin with, let yourself get used to that then build up gradually from there. I don’t think it would be a bad thing to bodyrock and do other activities on the same day – it’s just what you can cope with. Once summer comes round I’m going to try cycling to work as well as doing either classes or BR in the evenings, but I think I’ll need to break myself back in gradually!

    • Lee

      Yeah…maybe some patience is a good idea ;) Thanks!!

  • Carrie

    Hi Lee, last summer I was cycling to and from work (about 7k each way) then doing bodyrock when I got home, but this was enough for me. I do sports classes Monday to Thursday now, and while I might have time to bodyrock as well, I don’t because I just find my arms are too wiped out after bodyrocking to do anything else (not helpful when you do combat sports!). Not such much in pain, but if I tried to do some push-ups later in the evening after a BR workout, for example, I wouldn’t have any strength left (I’m not particularly strong, which doesn’t help!).

    I guess it depends on the activity you do though, so if your body hasn’t caught up with your plans yet, maybe just bodyrock on two days that you do other activity to begin with, let yourself get used to that then build up gradually from there. I don’t think it would be a bad thing to bodyrock and do other activities on the same day – it’s just what you can cope with. Once summer comes round I’m going to try cycling to work as well as doing either classes or BR in the evenings, but I think I’ll need to break myself back in gradually!

  • Carrie

    Hi Lee, last summer I was cycling to and from work (about 7k each way) then doing bodyrock when I got home, but this was enough for me. I do sports classes Monday to Thursday now, and while I might have time to bodyrock as well, I don’t because I just find my arms are too wiped out after bodyrocking to do anything else (not helpful when you do combat sports!). Not such much in pain, but if I tried to do some push-ups later in the evening after a BR workout, for example, I wouldn’t have any strength left (I’m not particularly strong, which doesn’t help!).

    I guess it depends on the activity you do though, so if your body hasn’t caught up with your plans yet, maybe just bodyrock on two days that you do other activity to begin with, let yourself get used to that then build up gradually from there. I don’t think it would be a bad thing to bodyrock and do other activities on the same day – it’s just what you can cope with. Once summer comes round I’m going to try cycling to work as well as doing either classes or BR in the evenings, but I think I’ll need to break myself back in gradually!

  • Samanthina

    Ha,ha this will be veeery funny :)

  • Cheryl Powers

    I must be stronger because it didnt kill me.. Im still here ..barely & out of breath.. whew!
    super kick booty workout !    I use water jugs & empty laundry soap jugs with handles- fill with water & freeze for my weights. I wrap in blanket & put in a small duffel bag. Works perfect.. I am so excited about this 30 day I have the before picture & its up to me to get that after picture with some sort of evidence of improvement. Thank you so much for sharing the workouts & the positive love energy  its keeps me strong

  • Samanthina

    Hi,guys,here are my scores:
    Lisa’s:
    push up & front raise-6 6 6
    bag drag with Sandbag-10 12 10
    commando push up,roll & mountain climbers-4 5 3
    Sean’s :
    shoulder lift & squat & one leg lift-7 9 8
    round the world with sandbag-13 11 12
    squat & press -10 11 12
    +
    a healing burpee for Erin

    Thank you very much,guys,can’t wait for tomorrow’s workout!
    Good night to everyone! :)

  • kat

    dripping in sweat right now =)
    AMAZING WORKOUT!! I had a Blast doing this one Thank you so much!!
    pushup + front raise using 20lb bag 6.5 7 7
    sb drag 15 15 16 (every time I pulled the bag forward or backwards counted as 1 rep)
    comando pushup + roll over mountain climbers(10x) 4 4.5 4.5
    shoulder lift sq one leg lift 8 10 11
    around the world 14 17 20
    sq + press up with the jump up 13 11 10

    also did
    10 Healing Burpees
    5 each leg pistol squats
    20 knee hugs
    20 single toe touch to opposite hand
    300 skipping rope
    =) thank you so much Freddy, Sean and Lisa-Marie <3

  • BodyRocker_Bonnie

    I just did two rounds as I wanted to do my extras afterwards.  Used 25lb SB, which felt extra challenging today… 

    SB Pushup & front raise:  7.5, 6  (with bum squeeze – nice exercise, hard!)
    SB Drag (fwd = 1, bkwd = 1)  8, 8
    Commando PU & 10 Mnt Climbers – 3, 3.5
    SB Lift, Squat & 1-leg Lift – 10, 10
    Around the World & Squat – 12, 11
    SB JumpSquat & Press – 9, 11  (on the first set I started off with my SB, but had to drop it and grab a 15lb kettlebell.  It was just too heavy for me).

    AfterBurn: 15lb kettlebell swings & push ups
    20 swings / 20 reptiles
    20 swings / 20 supergirl
    20 swings / 20 wide & narrow alternating
    20 swings / 20 shoulder taps
    20 swings / regular with leg lift on press up 

    Abs Extra:  5 sets of the following (50 each total)
    10 Ugi crunch and lift ball up high
    10 Ugi reverse crunch & lift (ball between knees)
    10 Knee Raises on dip station

    Thanks Lisa-Marie & Sean!  Loved seeing the extra footage on the video :)

    • Jill Hobbs

      Bonnie, love your “AfterBurn.” I usually add some extra stuff too, although it’s usually not a much as you do. Rock on!

    • Jill Hobbs

      Bonnie, love your “AfterBurn.” I usually add some extra stuff too, although it’s usually not a much as you do. Rock on!

      • BodyRocker_Bonnie

        Thanks Jill! :)

    • Jill Hobbs

      Bonnie, love your “AfterBurn.” I usually add some extra stuff too, although it’s usually not a much as you do. Rock on!

  • Monstrosity5

    I did a Bodyrock mash up…Mushed the two workouts together and did 3 rounds of the whole thing for 18x :50/:101. Push-up & Front Raise SB 30# 9-8-8
    2. Bag Drag SB 35# 12-14-15
    3. Commando Push Up, Roll & Mountain Climbers 4-4-4

    4. Shoulder Lift & Squat & One Leg Lift SB 25# 11-10-10
    5. Round the world SB 25# 11-10-11
    6. Squat & Press SB 20# 10-12-12

  • Krustysnuggums1

    Hey guys, hope you all are having a fantastic day! I have this great recipe for a before or after workout drink…I make this all the time and it’s super great. 1/3 cup skimmed milk or whatever milk you use, 1 tablespoon of peanut butter, 1/2 cup of uncooked oats, protein powder, and a piece of fruit (whatever fruit you have at hand). I put everything in a huge cup and use the immersion blender to give it a whirl. I add ice cubes if my milk isn’t cold enough. Enjoy!!! I know I do!!! 

  • Krustysnuggums1

    Hey guys, hope you all are having a fantastic day! I have this great recipe for a before or after workout drink…I make this all the time and it’s super great. 1/3 cup skimmed milk or whatever milk you use, 1 tablespoon of peanut butter, 1/2 cup of uncooked oats, protein powder, and a piece of fruit (whatever fruit you have at hand). I put everything in a huge cup and use the immersion blender to give it a whirl. I add ice cubes if my milk isn’t cold enough. Enjoy!!! I know I do!!! 

    • Krustysnuggums1

      ooops. It’s 1/2 cup of milk, not 1/3. 

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

    JOY!

    Wow, I almost threw up in the end. And for all those out there who are still fairly new to Bodyrock: That is a GOOD feeling! :-) ))

    Since I actually expected there to be two 12 minutes workouts again and was ready to sweat, it was not a question that I would do 3 rounds and make it an 18 minute workout. It was tough, but this is one of my favorite routines now! Who knew that crawling on the floor would be so much fun!

    1. Push-up & Front Raise: 8 7 6

    2. Bag Drag: 3.5 3.5 3 (counting back and forth in my room as 1…)

    3. Commando Push Up, Roll & Mountain Climbers: 3 3.5 3

    4. Shoulder Lift & Squat & One Leg Lift: 12 13 12

    5. Round the world & squat: 12 12 10

    6. Squat & Press & jump: 13 13 11

    Great job on the filming! Sure, Freddy’s filming is more fancy and professional, but it’s good to know that you are not 100% dependent, so that he can get a day off every once in a while. Well deserved, too!

    Just want to let you know that I am amazingly charged with energy these days. I might be totally wiped out after the workouts, but it only takes me 15 minutes to recover and jump around the room out of the blue again!

    • Anonymous

      Your body wanting to throw up after a workout is not good! Then you either haven’t eaten properly before your workout and your bloodsugar curve is too low, or you were too hasty and did your workout too soon after a meal.

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

        Awww, yes, I agree. I wasn’t SERIOUSLY going to throw up. I just meant that feeling when you really pushed hard and need a time-out before you can talk again. Believe me, I do listen to my body, and I really agree with you. I ate right, I always have a healthy breakfast and wait an hour before working out. I’ll choose my words more wisely next time :-)

        • Anonymous

          Allright. That feeling of “I …can’t ….talk… need…air….”is a good feeling, hehe! But it’s kinda risky to say throwing up after a workout is good, since some people actually think this is a good thing, and it’s very easy for younger girls to pick this up. I’m happy you weren’t serious. :D So thanks for your clarification and keep on rocking it.  :) )

        • Anonymous

          Allright. That feeling of “I …can’t ….talk… need…air….”is a good feeling, hehe! But it’s kinda risky to say throwing up after a workout is good, since some people actually think this is a good thing, and it’s very easy for younger girls to pick this up. I’m happy you weren’t serious. :D So thanks for your clarification and keep on rocking it.  :) )

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

            Yes, absolutely, I really agree with you and should say thanks to you for clearing it up. I’ll leave it like I wrote it for now, but next time I’ll choose different words…

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

            Yes, absolutely, I really agree with you and should say thanks to you for clearing it up. I’ll leave it like I wrote it for now, but next time I’ll choose different words…

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

    JOY!

    Wow, I almost threw up in the end. And for all those out there who are still fairly new to Bodyrock: That is a GOOD feeling! :-) ))

    Since I actually expected there to be two 12 minutes workouts again and was ready to sweat, it was not a question that I would do 3 rounds and make it an 18 minute workout. It was tough, but this is one of my favorite routines now! Who knew that crawling on the floor would be so much fun!

    1. Push-up & Front Raise: 8 7 6

    2. Bag Drag: 3.5 3.5 3 (counting back and forth in my room as 1…)

    3. Commando Push Up, Roll & Mountain Climbers: 3 3.5 3

    4. Shoulder Lift & Squat & One Leg Lift: 12 13 12

    5. Round the world & squat: 12 12 10

    6. Squat & Press & jump: 13 13 11

    Great job on the filming! Sure, Freddy’s filming is more fancy and professional, but it’s good to know that you are not 100% dependent, so that he can get a day off every once in a while. Well deserved, too!

    Just want to let you know that I am amazingly charged with energy these days. I might be totally wiped out after the workouts, but it only takes me 15 minutes to recover and jump around the room out of the blue again!

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

    I will do this workout at lunchtime tomorrow.  It looks fun & easy to make equipment free/reduced. This is what I made for dinner tonight after my workout: http://moveeatlivewell.blogspot.com/2012/01/garlic-rosemary-grilled-flank-steak.html.

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

    Love the out takes at the end! Haha.

  • Alana

    What won’t kill you… might just make you wish it had! or another title might be “it’s a lot harder than it looks!! absolutely dripping in sweat right now..cheers

  • Alana

    What won’t kill you… might just make you wish it had! or another title might be “it’s a lot harder than it looks!! absolutely dripping in sweat right now..cheers

  • Lisajanea

    Love the photo! I like having a ‘guys’ excercise so that I can show other guys and convince them it isn’t only for girls :)

  • kat

    looks like a Great Workout! I will do this one in the morning.  =)  thanks guys for the great workout I look forward to killing it tomorrow!