Jan 26 2012

Day 4 Week 4 The 30 Day Challenge – Stronger Workout

Posted by Frederick | In All Videos, All Workouts, BodyRockers, Featured Articles, January - 30 Day Challenge, Your Workouts

Hi Bodyrockers,

Accomplished is today’s Power Word.

Just getting off the sofa and choosing to take part is an accomplishment in itself. You have made a conscious decision to change your lifestyle and join a community who together support, motivate, and drive each other every single day. That’s why we BodyRock – its not just a workout, it’s a support network of people who workout out together & create lifetime friendships along the way. Just think of us as the worlds biggest gym class :D. It’s amazing to think that wherever you are in the world, there is probably someone out there working out with you. Never loose the passion to just TRY …. as long as you try and give it your best, you will never be disappointed with anything you do. If there are things you still have to accomplish, don’t worry, those targets are well within your reach, over time you will improve and grow and see changes, just give it time, keeping rocking it with us and you will accomplish your goals :)

P.S. Be sure and watch Lisa’s interview video where she talks about the challenges of being the BodyRock.Tv host and how she deals with negativity. The video is at the end of the post :)

Lisa’s Workout Video:

Todays Workout

Set Your interval timer to 10/30. You will complete the following exercises once through as fast as you can performing as many reps as possible within the 30 seconds with a 10 second rest period. This looks easy ?  if you go all out and push to your maximum, you will defiantly feel the burn :)).

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

Workout Breakdown:

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge (Modification using the Pink Sandbag)

*High Knees Skip

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

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

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

*High Knees Skip

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

*High Knees Skip

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

*High Knees Skip

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

*High Knees Skip

Single Toe Touch Abs (Modification using the Pink Sandbag)

*High Knees Skip

Squat Jump (Modification using the Pink Sandbag)

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

This is the last workout of the challenge so make it count !!! Make it tough !!! – Show yourself what you got !!!

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

Want to be part of the community ? Here are our pages so you can connect with us personally & share your food, get constant tips and tricks on ways to keep motivated and stay focused :

Lisa-Marie’s page: click here

Sean’s page: click here

Freddy’s page: click here

Make sure and connect with us and leave us your questions, comments and suggestions, we reply as soon as we can :)

Enjoy it… that’s the key !!

Let’s do this !!! Let’s BodyRock.

Lisa’s Interview on the challenges of being the BodyRock Host and how she deals with negativity:



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

    I just finished watching your video, Lisa, when the new workout posted.  The past few months have brought a lot of change, obviously.  Throughout all of it, I have been amazed by Freddy, Sean, you, & the other hosts. You all are very positive, deliver challenging workouts, take criticism better that I think I would, & manage to be inspiring at the same time.   When I read a negative comment, I put myself in all of your shoes.  You all put so much work into this!  I know that if I were a guest host, I’d feel pretty crappy with some of the things people have said.  I think that the positive approach you have taken is the best one.  Like you said Lisa, & you can’t be anyone else, & you can’t please everyone.  I for one, don’t expect anyone to be someone else.  We can all learn from each other & appreciate our differences.  It’s so much better when we open ourselves up to that rather than criticize & cut each other down.  I feel like this community as a whole is positive, & it can only get better. :)  

    Thank all of you for everything you do!  Now I’m going to write down tomorrow’s workout….

  • Anonymous

    ummmm…. I’m a little confused, isn’t this Hot Right Now workout? from last week?  I just did it 2 days ago as I’m catching up.  Oh well, less to catch up on!

    enjoyed the extra video, good talk!

    Oh and you should post that jamie oliver video here too, wow! that was disgusting!

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

    SPARKLE!

    This workout will become one of my staples, since I will be away from home a lot next month, possibly not even online that much. I have a rating from one to three stars in my BR logbook, and I just invented the 4 star rating just for this one ;-)))

    Burpee-PU-Tuck: 7
    Switch lunges with SB: 18
    Spider PUs: 8
    10 HK, 10 MC: 3 sets
    Side Burpee+ Leg + Tuck: 4
    PU, Side dip: 5
    V-Abs R: 12
    V-Abs L: 11
    Knee Hug Star Jump: 17
    Touch Toe Abs: 10
    Squat Jumps: 12 (no SB)
    Half Burpee PUs: 8
    High Knees: 76, 70, 70, 69, 69, 70, 70, 65, 68, 65, 65, 67

    Lisa-Marie, try not to take to heart the ONE bad comment, when there are SO many good ones! How many more times should I say that I LOVE you? Because I will do it as many times as you need it to feel good… :-) And that’s a promise. You are here for us, we are here for you. Promise!

    • Judith

      Lisa, me too, I simply LOVE YOU, ….I’m behind dates, because started late, but this day…. Was awesome!!!!….YOU BODYROCK MY WORLD….. I’m a Pilates instructor and massage therapist, so sometimes I finish my day really tired, but YOU are in my early mornings giving me the Power to keep going…..thanks, Judith….

  • Anonymous

    Lisa. I hope you know you are doing an amazing job, and it must be hard to deal with negative comments, but you shouldn’t take it too personally. People who are so mean are just very insecure, impolite and generally arseholes to allot of people. Its THEIR fault, and THEIR flaw, not yours!! Keep doing what you’re doing. Xx

  • Anonymous

    Lisa. I hope you know you are doing an amazing job, and it must be hard to deal with negative comments, but you shouldn’t take it too personally. People who are so mean are just very insecure, impolite and generally arseholes to allot of people. Its THEIR fault, and THEIR flaw, not yours!! Keep doing what you’re doing. Xx

  • Cilia Frascone1

    It always saddens and even angers me when I see  negative posts about ANY of you considering all the  positivity you put out there for us..all the hard work you put into these amazing excersises and the beautiful videos that you edit them into…For all that you do for us..I’m sure I speak for the majority of us Body Rockers…THANK YOU, THANK YOU, THANK YOU!!!!!…YOU GUYS ROCK!!!

  • Cilia Frascone1

    It always saddens and even angers me when I see  negative posts about ANY of you considering all the  positivity you put out there for us..all the hard work you put into these amazing excersises and the beautiful videos that you edit them into…For all that you do for us..I’m sure I speak for the majority of us Body Rockers…THANK YOU, THANK YOU, THANK YOU!!!!!…YOU GUYS ROCK!!!

  • Monstrosity5

    I love this one too.  I always do it 2x through for 32 minutes (okay, always – I’ve done it twice).  Love it though!  I put my old and new scores…my accomplishment is that I beat all of my old scores I believe…I can’t see through the sweat.  The only item I used was a jump rope, so everything else is native (no weights or other items).  All first listed scores are this time and second ones are last time…

    1 Push-up + Burpee + Tuck Jump this time: 9-10; last time 7-7
    *High Knees Skip 90-85; 81-82
    Switch Lunge 30-30; 30-30

    *High Knees Skip 85-85; 71-87

    Press up with Spider Knee 16-18; 13-14
    *High Knees Skip 86-85; 82-85
    High Knees x 10 + Mountain Climbers x 10 4-5; 3.5-4
    *High Knees Skip 83-83; 82-75
    Side Burpee & Oblique Abs 8-8; 6-8
    *High Knees Skip 76-82; 70-82
    Push-up + Side Plank Twist + Oblique Drop 9-12; 8-8
    *High Knees Skip 84-81; 83-80
    V Abs Left 20-22; 18-20
    *High Knees Skip 86-85; 83-80
    V Abs Right 20-22; 18-20
    *High Knees Skip 86-82; 82-83
    Hug Knees + Star Jack 24-25; 20-24
    *High Knees Skip 84-82; 76-83
    Single Toe Touch Abs 20-22; 16-18
    *High Knees Skip 85-84; 79-83
    Squat Jump 22-23; 20-20
    *High Knees Skip 85-83; 72-87
    1/2 Burpee + 1 Push-up 10-11; 8-9
    *High Knees Skip 85-90; 80-70

  • Monstrosity5

    I love this one too.  I always do it 2x through for 32 minutes (okay, always – I’ve done it twice).  Love it though!  I put my old and new scores…my accomplishment is that I beat all of my old scores I believe…I can’t see through the sweat.  The only item I used was a jump rope, so everything else is native (no weights or other items).  All first listed scores are this time and second ones are last time…

    1 Push-up + Burpee + Tuck Jump this time: 9-10; last time 7-7
    *High Knees Skip 90-85; 81-82
    Switch Lunge 30-30; 30-30

    *High Knees Skip 85-85; 71-87

    Press up with Spider Knee 16-18; 13-14
    *High Knees Skip 86-85; 82-85
    High Knees x 10 + Mountain Climbers x 10 4-5; 3.5-4
    *High Knees Skip 83-83; 82-75
    Side Burpee & Oblique Abs 8-8; 6-8
    *High Knees Skip 76-82; 70-82
    Push-up + Side Plank Twist + Oblique Drop 9-12; 8-8
    *High Knees Skip 84-81; 83-80
    V Abs Left 20-22; 18-20
    *High Knees Skip 86-85; 83-80
    V Abs Right 20-22; 18-20
    *High Knees Skip 86-82; 82-83
    Hug Knees + Star Jack 24-25; 20-24
    *High Knees Skip 84-82; 76-83
    Single Toe Touch Abs 20-22; 16-18
    *High Knees Skip 85-84; 79-83
    Squat Jump 22-23; 20-20
    *High Knees Skip 85-83; 72-87
    1/2 Burpee + 1 Push-up 10-11; 8-9
    *High Knees Skip 85-90; 80-70

  • BodyRocker_Bonnie

    Overall I felt I did about the same as 1/18.  And wow, kudos to those that can do this twice in a row, it kicks my butt!  Old scores are noted second.

    PressUp/Burpee/Tuck Jump  6 / 5.5
    HKs  88 / 80
    Switch Lunges 20 / 20
    HKs  86 / 80
    Reptile PUs  10 / 12
    HKs  84 / 81
    10 HKs & 10 Mnt Climbers  3 sets / 3 sets
    HKs  77 / 80
    SideBurpee w/ leg tuck & tuck jump  4 / 4
    HKs  79 / 81
    Santana PU with Hip Dip  7 / 7
    HKs  84 / 81
    V-abs left 14 / 14
    HKs  82 / 80
    v-abs right  15 / 15
    HKs  80 / 82
    Star Jumps  16 / 17
    HKs  80 / 82
    Alt 1-leg toe touch  19 / 18
    HKs  83 / 83
    Squat Jump  13 / 13
    HKs  84
    1/2 burpee w/ PU  7 / 7
    HKs  82 / 80

    Abs Extra on my new Swiss Ball :) (love it!)  I did 2 sets of the following:
    20 crunches
    20 ball passes

    No extra push ups for me today, I am really feeling the week! 

  • Anonymous

    Miss Lisa-Marie…I LOVE that you love yourself and give it everything you have and that shows… Keep up the great work and those who are negative can be toxic…focus on the positive!  We love you!

  • kat

    <3 Love it!! Lisa-Marie Thank you for all your hardwork and Dedication!  Sean,Freddy thank you so much for all you both do too :)  Gonna jump on this and make it a time challenge doing the skipping 100 times and 10 reps for the exercises inbetween.  I will be back on to post my time LOL

    • kat

      ok did the exerciese 10 reps each
      following in between with 100 skips
      my time was 19:28
      dripping sweat right now!!  This was GREAT!!  thank you again Freddy,Sean and Lisa-Marie for always pushing me =)

  • BodyRocker_Bonnie

    Lisa Marie, just watched your 2nd video…just know you guys always have my 100% support, and I think you are fantastic!!, you’ve brought me true inspiration and I honestly tap into you when I need that extra whoosh….  I can only imagine the hard work you all put into bringing us everything that you do, and those mean comments bring me down too.  Just know that you, Freddy & Sean are SO appreciated and I’ll give it my best because I know you are too.   

  • Anonymous

    Hi there…

    First of all…we LOVE you!!!!! well

    today I went for another 2 h walk with the DOG..:))..
    came back home, took one hour rest,and then did “Wish you would workout” and 4 minutes interval skipping….it is not me jet, BUT, I did all regular push ups today…:))))))))))))

    kisses to you all

  • Laura

    you finally got to me lisa, you really did. after bodyrocking for over two years everyday with Zuzana my heart was broken when she left and i don’t know why I resisted the change. it all seems so silly sometimes. you go girl, shine your light

  • Annebel Wind

    Hi guys,
    I still have to do yesterdays workout aswell.. But will do this one first tonight, becauste I am visiting my brother and sister.. So I have no equipment there.. But can still do this workout.. Last time I did this one back to back 30 seconds and no rest. I will do the 10 and 50 reps now, No use of a timer.. See how fast I can finish that.. Nice challenge.. Thank you…

  • Tonya

    Could we please get a post describing eating clean? Is it just organic or what? I have been eating healthier but I still don’t understand eating clean exactly. Please and Thank you for all the hard work you guys do everyday.

    • Backtomobay

      There is so much information on the web about eating clean.  The Gracious Pantry has a good article about it, especially for beginners and I personally was first inspired to eat clean over two years ago when I came across a book by Tosca Reno.  Check them both out and start researching.  Start by removing white sugar, white flour, white pasta, white rice, etc.  It’s a lifestyle, not a “diet” where you cut out food groups.  It isn’t difficult or need to be expensive either.    

  • Anonymous

    Don’t worry Lisa Marie – you would also be missed if you go away…

  • Samanthina

    Hi,guys I did this workout 1 hour ago,here are my scores:

    1 Push-up + Burpee + Tuck Jump- 7/9

    *High Knees Skip- 83/100

    Switch Lunge – 23 /23

    *High Knees Skip- 90/ 95

    Press up with Spider Knee -14/13

    *High Knees Skip- 100/95

    High Knees x 10 + Mountain Climbers x 10- 3/3

    *High Knees Skip-98/86

    Side Burpee & Oblique Abs- 6/5

    *High Knees Skip- 100/96

    Push-up + Side Plank Twist + Oblique Drop- 7/4

    *High Knees Skip- 102/99

    V Abs Left – 14/14

    *High Knees Skip- 103/90

    V Abs Right- 17/16

    *High Knees Skip- 103/90

    Hug Knees + Star Jack- 20/20

    *High Knees Skip- 90/97

    Single Toe Touch Abs- 17/15

    *High Knees Skip- 104/93

    Squat Jump- 24/22

    *High Knees Skip- 103/93

    1/2 Burpee + 1 Push-up- 15/13

    *High Knees Skip- 104/100

    +
    a  healing burpee for Erin
    Thanks,guys, i wish good night to everybody! :)

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

    My scores now vs last time:
    PU+tuck jump 8 / 6
    Jump Lunges 24 / 23
    PU from DS+knee tuck w.elevated legs (last time my legs were on the floor!) 5+1PU / 6
    10 high knees+10climbers 4 / 2+10high knees
    Side burpee+elbow to knee+tuck jump 5 / 3
    PU+twist+drop 6 / 4
    Side crunch left 23 / 23
    Side crunch right 23 / 20
    Knee hug+star jack 20 / 19
    Single ab toe touch 19 / 15
    Sq jumps 20 / 15
    Push up+ feet fw&back jump 7+1PU / 6

    High knees (in between):
    NOW –   74, 72, 82, 80, 52, 66, 68, 70, 40, 64, 58, 64
    THEN –  60, 66, 70, 80, 66, 52, 64, 58, 50, 62, 50, 66

  • Helena Novotná

     This one is a killer! Those high knees inbetween are cruel! Love it, love you!

  • Anonymous

    I DID PUSH UPS ON MY KNEES-THAT´S MY LEVEL SO FAR, BUT I PUSH IT! TODAY I GOT MY SANDBAG AND EQUALIZER – I USED THEM AND IT FEELS SO GOOD!!

    1 Push-up + Burpee + Tuck Jump – 5
    *High Knees Skip – 80
    Switch Lunge (Modification using the Pink Sandbag) – 14
    *High Knees Skip – 80
    Press up with Spider Knee (Modification with the Dip Station or Equalizer& Stability Ball for feet) – WITHOUT CHAIR. MY FOOT WAS ON THE FLOOR. -8
    *High Knees Skip – 80
    High Knees x 10 + Mountain Climbers x 10 – 3 ROUNDS
    *High Knees Skip – 80
    Side Burpee & Oblique Abs – 2 ROUNDS
    *High Knees Skip – 83
    Push-up + Side Plank Twist + Oblique Drop (Using the Indian Clubs for extra Resistance) – 4 USED DUMBBALL 0.5 KG
    *High Knees Skip -88
    V Abs Left (Using the Indian Clubs for extra Resistance) – 10
    *High Knees Skip – 80
    V Abs Right (Using the Indian Clubs for extra Resistance) – 10
    *High Knees Skip – 83
    Hug Knees + Star Jack (Modification using the Pink Sandbag) – 19 WITHOUT SANDBAG
    *High Knees Skip – 80
    Single Toe Touch Abs (Modification using the Pink Sandbag) – 8
    *High Knees Skip – 83
    Squat Jump (Modification using the Pink Sandbag) – 14
    *High Knees Skip – 86
    1/2 Burpee + 1 Push-up – 7
    *High Knees Skip – 87

    AND THANKS LISA FOR MENTION TWITTER!!! I´M ON! :)

  • Anonymous

    Oh my Lisa-Marie!  I have been writing inspiring quotes in my room all month.  It is a variation of your word of the day.  Today I want to share my quote with you.  ”Today you are you, that is truer than true.  There is no one alive who is your than you” Dr Seuss.  That is all you need to be for me to absolutely adore you.  You inspire me everyday. Keep doing what you do.  I support you :)

  • Beyondline.net

    I so fucking love this community.

    This is not just about fitness or physics, form or fighting. It’s about a state of mind. About being alive, taking control, motivation, awakening, change the world a bit. It’s actually even spiritual. As an always sportive person I thought, I knew my body 100%. But since I do meditation I get to know my body from a totally new point of view. Because it’s about so much more, a way of thinking and being aware, a fusion of mind, soul and body. It’s about making friends with your body and taking it as a partner in life. It’s about connecting to the good energies. And this is what I feel here as well – as one of very little communities,

    Lovelovelovelove!!!!!

  • Kredd

    Thanks for being so honest Lisa! I’m sure many people were able to connect with you today, I know I was. As for the negative comments….I would imagine that people are projecting their struggles with making changes in their own lives onto you. Changing eating and lifestyle habits can be the most frustrating task for people, and perhaps the negative comments are not stemming from frustration with you and the change in bodyrock hosts, but instead stemming from the frustration of having to make the hard personal changes in lifestyle. Basically, the change in bodyrock gives those frustrated people a place to displace their inner struggle with change onto.  Just a bit of psychoanalyzing…. but sometimes finding empathy for those that hurt us takes away the hurt ! Anyway, your doing great and certainly have me motivated !! :)

  • Mackenziehalfman

    Lisa you are amazing! I miss Zuzana as much as the rest of the BodyRockers (even the ones that leave nasty little comments), but that does not mean that I cannot be inspired by others. You are such a positive, dedicated individual when it comes to what you do here and your personality is incredibly easy to adore! I am so very glad that you keep pushing through the negativity, because I and hundreds of thousands other bodyrockers are so thankful for what you, Freddy, and Shaun do for us everyday.

  • Anonymous

    I started out yesterday. I can’t do half of the workout and can’t even remember the names of the exercises or what to do next, lol… it’s getting better though :-)
    I’ve tried hard and just did the parts that I could.

    One question, maybe someone has had the same issue: my right wrist is hurt (permanently – I can’t bend it properly, it’s really painful) so push-ups don’t work so well for me. I’ve tried to do them on my fists or on spread fingers (so that the wrist stays straight, I hope you can picture that :)) but that’s really hard and starts to hurt after a while, too.

    What should I do? Get stronger and do the push-ups and similar exercises on my fists? Search for an alternative? Is there any exercise that’s comparable to the push-ups?

    Thank you very much in advance! Already love the site :-)

  • Txaggiecj

    I’m sorry everyone was negative toward you! I appreciate everything you did and all of your hard work because you are amazing and such an inspiration!  You are my favorite BodyRock host!  =D

  • Kkrdh

    So I just posted a picture of Lisa’s abs on my screen saver. I was searching for inspiration to see everyday… That ought to do it!!

  • Gerri Lee Schafer

    Happy Birthday Rahele!!!!!!!!!!!!!

    It’s Ok to take your B-day off, just remember to come back tomorrow and rock it!!!!

    Gerri Lee

  • mdk

    It does seem strange but true – I went to this conference once and the topic was “How to deal with difficult people.” We learned that about 90% of the people that we all encounter on a daily basis want to “get along” with society and the difference of 10% don’t want to.  We all tend to dwell on that 10% of the haters and not the 90% of the lovers (so to say).  It is part of our nature – we all care how society perceives us.  I just say to myself – everything in the world must have an opposite (like the yin and yang).  We wouldn’t know good unless there was bad, light without dark, sweet without sour, strong without weak, pleasure without pain…  Hence the saying “take the good with the bad.”  So, I turn it into a lesson for my “ego” – reminding myself that I can’t control the world but I can control how I respond to it.  And most of the time when people are negative towards others, it’s because they’re ignoring/burying their own personal demons deep inside their subconscious – which just manifests into anger and negativity towards others.

  • Carastrings

    Check her Facebook photos for her food log. 

  • Anonymous

    Hi lisa! My name is Betty. So I’m really excited! I have accomplished soooo many things but I wanted to share my 3 most important…first of all, I want you to know how hard it is for me to stick to something. I’m an all or nothing kind of girl soo if I fall on the wagon, I don’t get back on because I feel like I have failed. Well, in December 2011 i started bodyrock, but the last week of it, i went on vacation and well, didn’t focus at all on bodyrock. this would be something that would make me forget and move on but, I DIDNt! as soon as i got home, i went on bodyrock.tv and saw the 30 day challenge. even though i started 3 days late, i did it! i hopped right back on like i never went off. that is my first accomplishment and the most important. my second accomplishment is, im actually seeing definition in my abs! that really means a lot to me. and my last accomplishment is also a big deal for me….i have always had a fear of scales. i know that “the number doesnt matter as long as you are healthy” but it didnt stop me from caring. just watching my weight go up and up and away…so when i would work out (for like a week and give up) i would weigh and not see results. this discouraged me and i would give up.. you dont know how many times this has happened to me. but today i felt different. like i finally understood that i look good and the number isnt going to bother me. so i got on that scale and was so surpirsed to see id lost 10 pounds!!!! never has anything like this happened to me. so that was like two accomplishments in one; i overcame my fear of the scale and lost 10 pounds while doing so! :) thanks for making me stronger, mentally and physically Lisa. and of course Sean with his bodyweight workouts and Freddie with his excellent filming and website. i appreciate you reading this too…if you do. 

  • Anonymous

    Hi Bodyrockers ;o) There is my score…
    Push Up + Burpee + Tuck Jump: 7
    55
    Switch Lunge: 26
    72
    Press Up with Spider knee: 10
    73
    10xHigh knee + 10xMountain climber: 4 + 10HK and 2MC
    73
    Side Burpee + Oblique Abs + Jump: 6
    74
    Push Up + Side plank twist + Oblique Drop: 8
    73
    V Abs Left: 22
    73
    V Abs Right: 23
    75
    Hug Knees + Star Jack: 23
    74
    Single Toe Touch Abs: 21
    74
    Squat Jump: 21
    70
    1/2 Burpee + Push Up: 11
    65
    This workout was amazing….. 
    Tazzixa ;o)

  • Anonymous

    Lisa, you are a beautiful, inspiring, and kind person I am positive your Mum would be incredibly proud of you :)  I wish I had more friends like you, most of mine moan about all the crap they don’t have rather than being happy with the stuff they do have!  Funny old world :P

  • BodyRocker_Bonnie

    Hi MissMal – - I just liked your comment but mean to reply so  here  you go :)   10 seconds is only for rest – the high knees also are for 30 sec intervals.  Set your timer for 24 rounds of 10 and 30 sec intervals and it will work.  have fun!

  • Carolyn

    You are a sweetheart, and you work so hard, and who else would care so much about complete strangers?  You are super inspiring.
    but…(sorry)  I know you can’t shoot a different video for every level, but you could put up reminder still shots next to the exercises, maybe three  thumbnails  for three modifications next to each exercise?   You are awesome, you are whats good about all this connectivity…a person that actually cares for others and wants for them better health and happiness.  Love you!

  • Kristen

    1 PU and Burpee and Tuck Jump: 7
    Switch Lunges: 17 (I must’ve had poor form on the first time I did this)
    PU with Spider Knee: 11
    High Knees and Mountain climbers: 3
    Side Burpee and Oblique Abs and Tuck Jump: 4
    PU and Side Plank Twist and Oblique Drop: 7
    V Abs left: 13
    V Abs right: 15
    Hug Knees and Star Jack: 21
    Single Toe Touch: 14
    Squat Jumps: 11
    1/2 Burpee and 1 PU: 8

    High Knees: 80, 85, 93, 94, 97, 96, 97, 86, 70, 95, 90, 103

    WOOT! We’ve done it!! I don’t feel like I’ve lost weight or fat :(. I’m going to keep trying because at least I love my workouts! Thank you so much you guys!!!

  • Tammy

    P.S.  Don’t worry about the negative people, y’all are amazing.

  • Tara Sarber

    Wow this one was a killer but not any easier than the one last week. The sweat was really pouring off me this time.

    High Knees Skip 80, 80, 80, 82, 82, 83, 82, 81, 90, 83, 90, 93
    5
    23
    8
    3
    5
    5
    16
    17
    19
    17
    18
    6

  • Monika

    I will not write my scores today coz they are almost similar the last one.

    Just want to say GREAT THANKS to all crew Bodyrock to keep us in this wonderful community where people support each other and gives good advises to newbees.
    I wish Lisa stays with us as a host and carry us till summer time, kick our asses to move on, share with us her power and expression !!
    I really glad she was with me in that time.. Lisa you are my guru…. :D !!!!

    Lisa I count on You to be here with us!!!

    BIG BIG HUGS :D 

  • Reenae Young

    I just got my equalizer in today and I did my first unassisted dip today! Im so happy :) When I had my dip station before I never could.

  • Nownewstrue

    You got the great attitude of a real teacher! I should know, I’m one too. :-)

  • http://ivykuku.tumblr.com/ ivy

    HELLO HELLO HELLO!!! :) I felt good doing this workout today!! here are my scores! (I didn’t count the skipping rope because i always lose count on those)

    1.1PU+BURPEE+TJ: 7
    2.SWITCH LUNGE:22
    3. PU W/ SK: 8
    4. HKx10+MCx10: 3sets
    5. SB+OA: 5
    6. PU+SPTWIST+OD: 5 1/2
    7. V ABS LEFT: 12
    8. V ABS RIGHT: 19
    9. STAR JACK: 20
    10. SINGLE TOE TOUCH ABS: 11
    11. SQUAT JUMP: 18
    12. 1/2 BURPEE+ 1PU: 7

    P.S. I can finally do 4 regular dips on my dip station!!! YAY! :) have a great day guys!

  • http://ivykuku.tumblr.com/ ivy

    HELLO HELLO HELLO!!! :) I felt good doing this workout today!! here are my scores! (I didn’t count the skipping rope because i always lose count on those)

    1.1PU+BURPEE+TJ: 7
    2.SWITCH LUNGE:22
    3. PU W/ SK: 8
    4. HKx10+MCx10: 3sets
    5. SB+OA: 5
    6. PU+SPTWIST+OD: 5 1/2
    7. V ABS LEFT: 12
    8. V ABS RIGHT: 19
    9. STAR JACK: 20
    10. SINGLE TOE TOUCH ABS: 11
    11. SQUAT JUMP: 18
    12. 1/2 BURPEE+ 1PU: 7

    P.S. I can finally do 4 regular dips on my dip station!!! YAY! :) have a great day guys!

  • Jill Hobbs

    Freddy, Lisa Marie and Sean….thank you so much for all you do to bring Body Rock to me. Since changing my workout to BR almost a year ago, I feel so much better. I used to do hour long cardio sessions and lift weights and a lot of times, they felt dull and mundane. Since BRing, I feel super strong and emotionally empowered and I look forward to each new workout, because they are always different and challenging. Body Rock has completely changed how I look at “working out” in a positive way. I appreciate all the hard work you all do to share the amazing, free workouts with everyone.

    Lisa Marie…don’t worry about trying to find the perfect workout to suit all of us Body Rockers. I personally love all the variety from the various workouts and even if I don’t like a particular workout, there are so many more that I do love. Thank you for sharing a personal side of yourself and I love your energetic attitude. I wish I had more energy like you.

  • Jill Hobbs

    Freddy, Lisa Marie and Sean….thank you so much for all you do to bring Body Rock to me. Since changing my workout to BR almost a year ago, I feel so much better. I used to do hour long cardio sessions and lift weights and a lot of times, they felt dull and mundane. Since BRing, I feel super strong and emotionally empowered and I look forward to each new workout, because they are always different and challenging. Body Rock has completely changed how I look at “working out” in a positive way. I appreciate all the hard work you all do to share the amazing, free workouts with everyone.

    Lisa Marie…don’t worry about trying to find the perfect workout to suit all of us Body Rockers. I personally love all the variety from the various workouts and even if I don’t like a particular workout, there are so many more that I do love. Thank you for sharing a personal side of yourself and I love your energetic attitude. I wish I had more energy like you.

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

    Very nicely said, Lisa-Marie.

  • ZoeRocker

    Lisa-Marie, I honestly could not have asked for a better role model for working out. Of course we all love Zuz, that goes without saying, but they really chose a host with just as much love and inspiration to offer. You are an amazing woman and I aspire to be as fit and gorgeous as you. I’m happy for you that you are able to block out the negativity. When I see a rude comment, I am so eager to reply by telling them to “stuff it where the sun don’t shine”, but I don’t. That would only make me look as nasty as them. They need to be ignored. It’s just best to take the high road. Just think how wonderful it is to wake up in the morning and be yourself and not somebody who hurts others or spreads ugliness. When the bright lights of the world shine through the darkness, it makes our existence a more beautiful place. Keep shining girl. You rock it!!

  • Moe(bodyrocking since 2010)

    You are motivational and your positive energy is addicting :) …. We LOVE you Lisa-Marie!!!

  • Lizardman

    I’ve been BodyRocking for 4 months now and it doens’t really matter to me that I may not like a particular workout because I now know how to modify them to suit me.  I may shorten or lengthen or substitute an excercise for another, just trying to find something that gives the same benefit.  This is probably something we all can do once we have been practicing the workouts for a while, would be hard for newbies though….

  • http://profile.yahoo.com/NOPUJN7O3HHQB3ZT6ELRQFYXVM Mary

    Do you recommend the dip station or the fitness equalizer?

  • http://profile.yahoo.com/NOPUJN7O3HHQB3ZT6ELRQFYXVM Mary

    i just started bodyrocking with the 30 day challenge! i think i’m ready to purchase some equipment. should i get the dip station or the equalizer?

  • http://profile.yahoo.com/6RYHVEW6K7F4HQMOGRMUGD4U6Y marcelaf

    I am amazed by the works-outs. I want to start but  I would like to know what is coming next since I already missed the 30 day challange. I am very excited and I want to thank you for all your work. It is nice to know that there still good people like you guys that care for others.

  • Vivi

    It’s not a new one, it’s the same that Hot Right now Wo . so 24 rounds 10x30s.

  • Gerri Lee Schafer

    January 28

    Just finished…dropped a few reps on the HKS, but hey, it’s WO # 5 of the week for me..old in ( )

    1/ burpee/JKT 9 (8)
    2/ HKS 85 (89)
    3/ jump lunge 37 (31)
    4/ HKS 83 (86)
    5/ reptile PU 17 (14)
    6/ HKS 83 (86)
    7/ high knees/mountain runners 3 sets plus 4 high knees ( 3 sets)
    8/ HKS 83 (87)
    9/ side burpee/knee tuck/JKT 6 (6)
    10/ HKS 85 (87)
    11/ santana PU hip drop 9 (8)
    12/ HKS 85 (87)
    13/ left side v-up 29 (26)
    14/ HKS 81 (85)
    15/ right side v-up 28 (26)
    16/ HKS 81 (79)
    17/ star jacks 25 (23)
    18/ HKS 83 (86)
    19/ ab single toe touch 21 (21)
    20/ HKS 83 (84)
    21/ jump squat 24 (23)
    22/ HKS 81 (83)
    23/ plank jump/PU 12 (12)
    24/ HKS 80 (83)

    push ups for today, sets of 20

    dive bombers
    cross body hand to toe
    military
    w/perfect PU stand
    super wide

  • Cindy

    I just did this killer workout at the gym. My time was 31 minutes. I think this is one of hardest from the 30-day challenge.
    1 Pushup/burpee.tuck Jump 10 (9)
     all High knees skipping between 82-87
    2 Jump lunge 40 (36)
    3 reptile push up 18 (16)
    4 High knees/Mt climers 7 sets (6 sets)
    5 side bupree/tuck jump 9 (8)
    6 santana pu with oblique drop 12 (10)
    7 v-abs L 29 (26)
    8 v-abs R 29 (26)
    9 High knees star jacks 29 (26)
    10 Single toe touch abs 25 (19)
    11 squat jumps 36 (29)
    12 Half burpe with 1 push up 13 (12)
    My WORD for today is THANK to Freddy, Lisa and Sean for being a BLESSING in the life of so many Bodyrockers.

  • http://moveeatlivewell.blogspot.com/p/bodyrocktv-beginner-guide.html JessJN

    1/28/2012
    I followed the fit test with this workout, so my scores were not as high a they were last week.  Today it feels like summer in LA, so I walked to the beach & worked out there.  This time I did the high knees with my jump rope.  That was challenging because I working out or a rough surface so I had to jump a little higher than usual to keep from tripping up my rope…my scores reflect that!  I stopped counting the high knees after a while.

    Burpee+TJ 6.5  / HKS 70
    Jump Lunge 17 / HKS 74
    Reptile PU 10, 9 full / HKS 64
    10 hk/10mtn climber 3 / HKS
    Side Burpee + Oblique +TJ 7 / HKS 
    PU+Side twist + drop 6 /  HKS 
    Side Crunch RT 16 /  HKS 
    Side Crunch LT 18 /  HKS 
    Exploding Star 16 /  HKS 
    Toe Touch 17 /  HKS 
    Jump Squat 16 /  HKS 
    Plank Jump + PU 9full / HKS

    Followed with
    10/50sec x3:
    side plank twist oblique drop (no push-up) 13
    maltese sit-up 13
    happy crab 14

    20 min 10/20 skipping in 4 min increments
    20 more side plank twist oblique drop (no push-up)
    5 ninja jump tuck burpees
    & a 1/2 mile walk back home

    Thanks!  

    PS – I made an easy, tasty salmon recipe for dinner last night: http://moveeatlivewell.blogspot.com/2012/01/best-salmon-recipe-ever.html

  • Annebel Wind

    Hi everyone, I did this one yesterday. I did the 50 – 10 variant.. And it took me 19 minutes. I only hurt a muslce in my shoulder after the workout.. I do not know how.. but now when I lift my arm it hurts and feels a bit paralyzing.. so I will try if I can do the fittest today.. I olso should do day 3 of the last week. But with this muscle pain I do not think that is posible and surely not wise.. I loved the workout thought.. again :D Thanks everyone!

  • ۞ BodyRocker ♥ Beth ۞

    GOT to admit … TOO COMPLICATED ! Can’t follow the Exs provided. gonna do something else … :/

  • ۞ BodyRocker ♥ Beth ۞

    GOT to admit … TOO COMPLICATED ! Can’t follow the Exs provided. gonna do something else … :/

  • ۞ BodyRocker ♥ Beth ۞

    GOT to admit … TOO COMPLICATED ! Can’t follow the Exs provided. gonna do something else … :/

  • lUcY

    of course better scores than the firts time I did it!
    scores:
    -6 
    -72
    -25
    -72
    -9
    -60
    -3
    -64
    -4
    -51
    -6
    -68
    -13
    -66
    -15
    -60
    -12
    -62
    -15
    -49
    -16
    -63
    -8
    -70
    :D

  • Anonymous

    Hi gang!  Just finished the workout and can barely type!!:)  Old scores in ( ).
    push up/burpee/tj 6 (5)
    HKS 88 (82)
    switch lunge 23 (15)
    HKS 82 (80)
    press up w/spider knee 10 (9)
    HKS 86 (80)
    HKx10/MCx10 3 (2.5)
    HKS 86 (83)
    side burpee/obl. abs 5 (5)
    HKS 84 (80)
    push up/side plank twist/obl. abs 6 (5)
    HKS 84 (80)
    V abs L 20 (18)
    HKS 84 (80)
    V abs R 20 (17)
    HKS 82 (81)
    star jack 20 (?)
    HKS 82 (81)
    single toe touch abs 14 (13)
    HKS 84 (91)
    squat jumps 20 (20)
    HKS 84 (82)
    half burpee/push up 10 (6)
    HKS 91 (85)

    Great job this month everyone!!!

  • Kathy_Bodyrock

    Yay, this workout is one of my favourite :) thanks for revisiting, guys :)

    My scores:
    1. PU+Burpee+Jump Tuck: 8
    2. HK w/JR: 99
    3. Switch lunge w/SB: 10
    4. HK w/JR: 80
    5. Press up – Spider Knee on DS: 9
    6. HK w/JR: 81
    7. HKx10+MCx10: 5 sets
    8. HK w/JR: 60
    9. Side Burpee + oblique abs: 4
    10. HK w/JR: 70
    11. PU+Side Plank twist+Oblique Drop: 8
    12. HK w/JR: 60
    13. V-Abs R: 16
    14. HK w/JR: 76
    15. V-Abs L: 16
    16. HK w/JR: 75
    17. Hug Knees + Star Jack: 11
    18. HK w/JR: 64
    19. Single toe touch abs w/SB: 7
    20. HK w/JR: 74
    21. Squat Jump w/SB: 11
    22. HK w/JR: 75
    23. Half Burpee + 1PU: 11
    24. HK w/JR: 65

    + Burpee for Erin <3

  • Maria

    Hi Lisa!!!!! I enter your site daily and I send you some notes very often. I am not the type of person that talks about their problems on the internet, but you touched me with this video…. I am 29 years old and i live in greece.. As you probably know, we have serious problems this period. I ‘ve been unemployed for 2 years , something that I cannot stand, since i am an active person and i am highly educated. i have been exercising my body for my whole life, but the problems that have occured since I lost my job, made me bulimic. So, i put on 9 kgrs. I found you on the internet accidentally and i started watching you from curiousity. But YOU made me feel like to try. So, today, two months later, I have lost 4 kgrs, i feel stronger and happier. I ve started being positive about my life and i really believe that in the end I m going to get a job either in greece or abroad.. Keep inspiring us!!!! You are a wonderful person and that is what you should keep in your mind. I like your programs, your energy and the way you see things. I LOVE YOU!!!!

  • Chris Lee

    just finished, and i have to say i’m a little disappointed in myself.  my scores are less than the last time i did this workout. not for lack of trying, but i just couldn’t get it together today.  i felt uncoordinated and fatigued.  but i finished, then did an abs routine and pushups, so at least i still shut the door on brutus. (old)

    burpee w/jt 10 (10)
    hks 78 (78)
    jump lunge 30 (34)
    hks 89 (83)
    reptile pushup 23 (19)
    hks 85 (85)
    hk/mtn climbers 4 sets (4)
    hks 81 (91)
    side burpee, etc 7 (7)
    hks 70 (90)
    santana pu w/dip 9 (9)
    hks 87 (98)
    v abs l 20 (24)
    hks 88 (93)
    v abs right 20 (24)
    hks 92 (86)
    plyo star 17 (20)
    hks 86 (86)
    toe touch 16 (15)
    hks 87 (88)
    squat leap 18 (20)
    hks 84 (83)
    plank jump pu 12 (14)
    hks 89 (81)

    pushups today (20ea):
    hands-feet clapping
    fwd towel slide
    R side elevated
    L side elevated
    leg elevated press-up w/knee tuck

  • Trysta

    Lisa, you’re amazing & I just wanted you to know how much you’re appreciated!  You inspire me to keep going with your positive attitude, personality & great teaching style.  I was a teacher myself (taught horse riding programs & art classes) so I know all the work that goes on behind the scenes.  Being that I have asthma, I was discouraged about being able to do BodyRock workouts at first.  You kept me motivated–results are that I’m improving in fitness & the asthma is getting it’s butt kicked :D Thank you & everyone at BodyRock for the site and videos! Love ya!

  • http://www.facebook.com/people/Megan-Molyneux-Sandwith/569597779 Megan Molyneux-Sandwith

    Just finished this workout- nearly died! thanks for a great workout once again. 

  • Nate

    I did this workout once on the 29th, and again on the 30th as a warm up for the What doesn’t kill you work out.  Kinda had to take it easy a few times on the 30th, cause i am hearing some crunching in my ankle with the high knees. I switched to regular skips, and the feeling went away, but gonna take a break from high knees for a bit.  Anyway, here are my results:

    1) Full Burpee (+Pushup) and Tuck Jump: 9, 9.5
    2) HK Skips: 59, 59
    3) Switch Lunge: 22, 27
    4) HK Skips: 71, 67
    5) Prussup with Spider Knee: 22, 27 (Is a difference between spider and lizard knee????)
    6) HK Skips: 66, 50
    7) High Knees x 10, Mtn. Climber x 10: 47, 64
    8) HK Skips: 74, 62
    9)Side Burpee + Oblique Abs + Tuck Jump: 7, 6
    10) HK Skips: 66, 45 (Second set my ankle started crunching)
    11) PU + Side Plank Twist + Oblique Drop: 9, 8.5
    12) HK Skips: 69, 50 (Second set crunching concerned me…regular skips from here on out)
    13) V Abs Left: 17, 18
    14) HK Skips: 68, 68
    15) V Abs Right: 19, 21
    16) HK Skips: 59, 68
    17) Star Jacks + Hug Knees: 19, 20
    18) HK Skips: 50, 44
    19) Single Toe Touch Abs: 19, 18
    20) HK Skips: 50, 74
    21) Squat Jumps 19, 22
    22) HK Skips: 70, 77
    23) 1/2 Burpee + PU: 10, 13
    24) HK Skips: 62, 46

    I have already said this is a great workout, and it still is.  Thanks Lisa.

  • ZoeRocker

    I’m a little behind… only by a couple days but I did this one today and it felt great. 

    1. Burpee/jump tuck- 10
    2. Jump Lunges- 26
    3. Reptile PU’s- 10
    4. 10HK/10mtn- 3.5 sets
    5. Side burpee/Knee tuck- 6
    6- PU/Side Plank Lift- 7
    7. V-Abs (L)- 15
    8. V-Abs (R)- 15
    9. Exploding Star- 19
    10. Toe touches- 16
    11. Jump Squats- 25
    12. 1/2 Burpees- 10 

    I did everything bodyweight only and I averaged 80 skips in between each exercise. 

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

    Yayyyy!! I love this workout!  I love that if I just pack my jumprope and go for a hike I can whip this up at the top of the mountain.  That’s the dream, anyway. :)

    Replaced all tuck jumps with jump squats.  Kept any squats conservative–thighs parallel was the bottom of the squat.  I replaced the mountain climbers/high knees with just mountain climbers and the toe touch with knee raises, just for my back.  Also I did the star jumps like star jumps, not jacks, so my legs went out and up and back in, not out and then in.

    burpee: 9
    high knees skipping with jump rope: 83
    jump lunge: 29
    hks: 65
    reptile push up: 13
    hks:  78
    mountain climbers: 56
    hks: 73
    side burpee: 6
    hks: 68
    push up, side plank: 7
    hks: 76
    V abs L: 17
    hks: 77
    V abs R: 16
    hks: 76
    star jump: 17
    hks: 63
    knee raise (instead of toe touch): 12
    hks: 74
    squat jump: 28
    hks: 75 
    half burpee and push up: 9
    hks:  66

  • Eris Goddess of Discord

    Dude i know what you mean! I got totally blind Sided by Brutis & PMS last week! Your scores look great! Glad you kept on with it!

  • Eris Goddess of Discord

    im pretty sure they are, and they always archive the workouts, i think freddy said there are like 600 to choose from & that was about 4 months ago. if they ever do take down the link just search it through the archives, and at the bottom of the post there is a link to the work out from the day before, & the day after. hope that helps! Enjoy, its quite the roller coaster!!! :)

  • Lynn

    I’m still a week behind everybody, but since I like to work out in the morning/early afternoon, it’s all right since it looks like new workouts are usually posted in the evenings.  Anywho…just gotta say…if the difficulty of a workout is judged by how much it makes me sweat, this one was definitely the winner of the 30 day challenge!  (So far, anyway…Day 5 still to go!)

    Thanks for all the awesome things you guys do to keep the site running!  After 30 days with you guys, I’m totally hooked!

  • Dborro

    I’ve neer posted but Lisa I am compelled to say I find you intoxicating,  your funny, wired and very motivating. You do a great job and i appreciate the effort.  db

  • Dborro

    I’ve neer posted but Lisa I am compelled to say I find you intoxicating,  your funny, wired and very motivating. You do a great job and i appreciate the effort.  db

  • Dborro

    I’ve neer posted but Lisa I am compelled to say I find you intoxicating,  your funny, wired and very motivating. You do a great job and i appreciate the effort.  db

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

    I was very consistent with my high knees this time around. The scores were similar, more on some and only 1 less on some reps. But I felt I had better form and I felt stronger, even moved on to proper push ups instead off doing them off my knees. I feel the progress though my scores may not show it!!

  • Lilasamples

    i just found this place and i am going to go by it 4 ever and i am 12 years old but way overweight

  • ka05

    Dear God.  I just worked through this one again.  It is one of my very favorites.  It really does just depend on how you push yourself.  This time I got almost twice as many reps as the first time, and my face is numb.  Not sure if that is bad, but it feels so good.  Excited for the May 30 Day Challenge videos to continue.  Fit test was a vast improvement from the beginning of February’s challenge which I worked through in March.   So excited to keep pushing and seeing and feeling such amazing results. 

     Lisa, you really are an inspiration.  I know so many people hate on you about the fact that you are not Zuzana, the new boobs, the extensions, the outfits, but the thing I admire is that you are yourself.  Don’t let haters get you down, because who you are is someone who has changed my life and plenty of others, too.  It was easy for me to get caught up at first in the fast talking and the constant enthusiasm, but after just a couple of workouts with you, I could really see your warmth and sunshine pouring through.  You can’t help yourself! And that is what I admire about you.  Thank you for these past few months I have joined in with you; they have made a huge change in me. Keep your positivity and sunshine!

  • Lomary7

    This workout was so much fun I want to do it again! WHICH I WILL! MWAHAHAHAHHAAH (EVIL LAUGH) <3 LISA YOU ARE THE BOOMB! Love you really <3