Feb 2 2012

Make Me Proud – Bikini Body Rep Challenge Workout

Posted by Frederick | In All Videos, All Workouts, Featured Articles, Rep Challenges, Today's Workout

Hi BodyRockers,

Today is another Rep Challenge designed to push you hard & earn your BodyRocker Stripes. This one will defiantly need a wwhhoosshh before you get to the end :) A big shout out to all of you newbies who are just starting with us! It’s an excellent time to start BodyRocking because we are just about to kick off another 30 day challenge, and we are in the best possible position to get in absolutely phenomenal shape before the warm weather arrives. Start taking your first steps with us now and you will OWN this summer! It’s 12 minutes a day guys – 12 Minutes and a whole lot of love and support from everyone here :)

Set your interval timer to a stop watch and complete the following exercises below 3 times through as quickly as you can, making sure you focus on good form and keeping your core tight.

Workout Breakdown:

1)  Kick & Lunge (10 x L & 10 x R) – 20 Total

2)  Single Arm Reverse Pull Up’s (5 x L & 5 x R) Or 10 x Double Arm Reverse Pull Up’s – Using the YellowEqualizer or Dip Station

3)  Bag Shoulder Squat & 1/2 Burpee (10 x L & 10 x R) 20 Total – Using the Pink Sandbag

4) Dips & Knee Abs (Both are one rep ) x 10 – Using the YellowEqualizer or Dip Station

My Time: 23;14 – ( With one arm reverse pull ups – so I’m happy with that :D )

Remember to post your time on the website & on the Facebook pages below – so you can keep track of your progress.

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

The Facebook Official Country Facebook Pages are going up everyday … If you want to request a country or Join your Team Click here

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

Enjoy

Freddy, Sean & Lisa-Marie.



Around The Web
  • Maria

    I hope this next 30 day challenge has lots of abs, glutes, and cardio! PLEEEEEASE!!! I’ll be on spring break right after and I’ll want to look my best  ;)

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

    Tomorrow I’m on it!  

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

    With my son home sick from school today, I had to make my workout super quick and straight forward. Here’s my 8 Minute workout 
    http://youasamachine.com/2012/02/02/youve-got-8-minutes-workout/

    • http://aphrodiitee.deviantart.com/ Isidora

      i love your blog :) 

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

        Thanks Isidora!

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

      Hi!  I’ve been following my blood type diet for a while now, & I LOVE how I feel.  Thank you so much for all of the information you have on your site.  I don’t know if I would have tried ER4YT if you hadn’t posted your experience with it.

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

        Wow! Is that ever cool! That’s so fantastic. Thanks for letting me know.

    • Sphinxcoyotebabe

       I like your blog too!! Its very interesting and I am adding it to my favourites list!! :)

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

        Thanks!

  • Anonymous

    hey! 
    did hot quickie workout this morning -
     http://www.bodyrock.tv/?s=%22hot+quickie+workout%22 
    and then at work tonight did OMG sexy body workout -
     http://www.bodyrock.tv/2010/06/23/omg-sexy-body-workout/  both 12 min – 15 min workouts as I don’t have time for rep challenges during work week. 

    up for tomorrow is power girl (or boy) workout -
    http://www.bodyrock.tv/2010/06/19/power-girl-or-boy-workout/ 
    and possibly later will do sexy pain train workout –
    http://www.bodyrock.tv/2010/06/08/sexy-pain-train-workout/ both 12 min!

    see ya tomorrow!

  • Hanna

    Hi guys,

    it’s been some time since I last read the comments carefully. I have too much to do at the moment. Can somebody just please tell me if there’re any news from Zuzana and Erin?
    Thanks, and keep rocking everybody!

    • Anonymous
      • Hanna

        Cheers.
        Wow, I had no idea Zuzana is hitting it off again! (I don’t have FB, you see.) Glad that she is all right.
        Any news from Erin?

      • Hanna

        Cheers.
        Wow, I had no idea Zuzana is hitting it off again! (I don’t have FB, you see.) Glad that she is all right.
        Any news from Erin?

        • Anonymous

          I don’t have FB either…this is from you tube…
          you can maybe ask Zuzana about Erin??? I was wondering the same thing

  • Anonymous

    I’ll be rocking with you guys this challenge! Woohoo can’t wait :)

  • Anonymous

    hey, my friend just moved to her new place, and she’s got no furniture or stuff yet (it comes next week), so she asked me to ask you guys abt  alternatives for the tricep dips that involve basically… nothing. can you guys give me some ideas for alternatives? she’s got like a sleeping bag, a suitcase, a little propane stove, a pot, and some plastic plates and silverware available to use for the time being. 

    • Anonymous

      Thank you so much guys! much appreciated from both of us! 

  • Anonymous

    hey, my friend just moved to her new place, and she’s got no furniture or stuff yet (it comes next week), so she asked me to ask you guys abt  alternatives for the tricep dips that involve basically… nothing. can you guys give me some ideas for alternatives? she’s got like a sleeping bag, a suitcase, a little propane stove, a pot, and some plastic plates and silverware available to use for the time being. 

  • BodyRocker_Bonnie

    Wow….I loved this workout.  Time:  18:17.  Very challenging and it felt great.  I dropped the weight in my SB from 25 to 14lbs because I tweaked my back this morning hitting the alarm clock so I didn’t want to be risky with pushing it.  But I tell you what, that 14 lbs was perfectly heavy…no complaints :)  The SB/burpee exercise was terrific cardio/strength mix!

    For the dips & knee raises I balanced my feet on my Ugi ball and that really helped me work on the real dip movement.  It was also easier for my feet to clear than using a chair like I have before. 

    Afterburn:  push up / knee raises  (20 of each / 100 each total)
    Pushups were:  regulars, santanas, reptiles, 8lb rows, and triceps (10/side)

    Abs Extra on Swiss Ball:  5 rounds of 10 oblique crunches & 10 ball passes (50/each)

    Thanks Lisa-Marie & Freddy!!
    Have a great day everyone :)

    • Chris Lee

      how hard did you hit your alarm clock, bonnie?

      • BodyRocker_Bonnie

        I can’t stop laughing….I guess pretty hard.   Maybe I need to try and record Lisa-Marie or something and get in my cell phone for a wake-up tone instead of using my alarm clock :)

         

      • BodyRocker_Bonnie

        I can’t stop laughing….I guess pretty hard.   Maybe I need to try and record Lisa-Marie or something and get in my cell phone for a wake-up tone instead of using my alarm clock :)

         

        • Anonymous

          I know the feeling…you do something like that..like hitting the alarm clock, one second you are fine,and in the other…ufff…take care…!!! and be careful…:)))

          • BodyRocker_Bonnie

            Thanks 1lvana, I thought of you right away actually, and your stretching incident this past winter.

          • Anonymous

            OMG…it would be better if you think of me in some better situation…:))))

          • BodyRocker_Bonnie

            oops, sorry, I definitely do! :) I think of you now back healthy and strong, busting it hard everyday doing the 30 day challenge!

          • Anonymous

            I was just kidding…I was sure that you will write down something like..that you remembered me…it is normal.,..I am like a BodyRock back problem star..hahahaha….don’t apologize…you know me..always kidding around….are you better..hope it is just one of that things that hurts for a day and the next day you are as good as new…kiss and good night

          • BodyRocker_Bonnie

            Thanks 1lvana, I thought of you right away actually, and your stretching incident this past winter.

      • BodyRocker_Bonnie

        I can’t stop laughing….I guess pretty hard.   Maybe I need to try and record Lisa-Marie or something and get in my cell phone for a wake-up tone instead of using my alarm clock :)

         

    • BodyRocker_Bonnie

      I should add:  I did the two arm reverse pull ups, not the singles!

    • BodyRocker_Bonnie

      I should add:  I did the two arm reverse pull ups, not the singles!

  • Anonymous

    Could you Lisa please please please post your scores? It really makes me push harder when I have a goal in mind.. :)) This one is awesome, can’t wait to do it!! :)

    • Monika

      Lisa wrote her score time 23:14 in post ;)

      • Anonymous

        Thanks! I saw that later. :D 
        But I was actually thinking of some of the previous workouts as well, and for those to come, because they haven’t been posting them for every workout.. :)

      • Anonymous

        Thanks! I saw that later. :D 
        But I was actually thinking of some of the previous workouts as well, and for those to come, because they haven’t been posting them for every workout.. :)

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

    22:39 for me.
    I did double arm pull ups and I only did knee abs, without the dips, because my left shoulder is in horrible pain for 3 or 4 days now :(
    I hope it gets better by the time the challenge starts!

    Also next week I start university again after my exams, also with my part time job I’m working from 8am to 8pm so I hoe the workouts won’t be long because I need time for sleep too lol. 24 hours is just not enough for me anymore.

    Cheers!

    • Janessa Reimer

      I hope you don’t have a rotator cuff injury! This past summer i injured both my shoulders actually, its taking forever to heal cause i am not back to normal yet. make sure you rest your shoulder

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

        I will :) Thanks for that comment!

  • kat<3

    I am so happy that I did all the exercises with no modifications and my time was 15:40
    the one arm reverse pull ups were hard but amazing! 
    I also did 10 Healing Burpees and 50 Crunches.  Off for the Shower thank you so much BR Crew ;)

  • Samanthina

    Hi,guys,my time is 18:07,i did double arm reverse pull ups and after i did burpees for Erin.
    Thank you very much,Lisa-Marie,Sean,Freddy and Zuzana :)
    Good night to everyone :)

  • Samanthina

    Hi,guys,my time is 18:07,i did double arm reverse pull ups and after i did burpees for Erin.
    Thank you very much,Lisa-Marie,Sean,Freddy and Zuzana :)
    Good night to everyone :)

  • Anonymous

    Hi there…

    It was “glory to the booty” …600 reps….and I did it in 16:35..not bad…the second week is over…I am trying to catch you but you are starting again on monday…maybe I will join you..??? I will see…

    kisses to you all

  • Chris Lee

    i did it wrong AGAIN!!!  i even wrote it down as 10 dips/knee raises, but ended up doing 20 each set.  i feel pretty good today.  i managed to do it in 15:11 with no modifications.  i had to rest with both feet down for a few beats during the dips, but no help otherwise.  i did 1 arm pullups on the dip station.

    abs:
    mtn climber 30 sec
    dbl crunch 15
    mtn climber 30 sec
    dbl tap twist crunch L 15
    mtn climber 30 sec
    dbl tap twist crunch R 15
    mtn climber 30 sec
    seated knee raise 15
    mtn climber 30 sec
    flutter kicks 100
    mtn climber 30 sec
    crunch hold 30 sec

    pushups today:
    wall-assisted handstand 10
    1 arm (from knees) 15 ea side
    plyo switch 20
    santana w/hip drop 20
    press-up w/leg lift 20

    thanks for the workout!

    chris

    lisa, your abs are amazing!!!  holy crap!

  • Janessa Reimer

    Hello! my time was 15:39, i did do some modifications tho, over all a great workout!

  • Tori

    I finished in 20:15.  I’m pretty proud of this considering I’ve been sick for the past week and it is still lingering.  I couldn’t do the one arm reverse pull ups so I did the double arm reverse pull up and I had to have one foot down barely touching for the dips.  I used a 26 lb sandbag.

  • Jules

    Thanks for another awesome w/o..my time 16:42.  That was after an hour long run in the river valley:)

  • Kathy_Bodyrock

    wow, great workout. It took me exactly 19:08. I used my 11kg Sandbag. In the first round I did One arm reverse pull ups, but then I did elevated double arm reverse pull ups.

    And I am so proud: I did the dips with proper form :)))) yaaay!!!

    + burpee for Erin <3

    thank you guys!
     

    • Anonymous

      my sandbag is also 11 kg..

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    GRG is definitely an underwear brand :/

    • Ka_live2dance

      So you’d be relieved if it were a swimwear brand?

      • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

        No. I don’t care either way. Just putting at bay the question of it is swimwear or underwear. Its underwear :)

  • Donna

    I loved last 30 day challenge, so I’m veryyy excited there’s gonna be another one, amazing!! ^^ I hope the schedule is gonna be a bit like the one of the previous challenge! Anyway, gotta do this exercise now hmmm (:

  • Mskali

    i did it in 33min. i did love it :) tahnk youuu lisa :)

  • stacey

    my time 15:47. i had to take several breaks in between the SB 1/2 burpee and the dips. 4 hours of competitive vball wed. night plus the workout i did yesterday (not to mention a killer cold) left me quite spent, so i feel good about the time i put up. I will def. go back once i feel 100% and see if i can beat my own time. ( i did 1 round of 1 arm reverse PU, and 3 rounds of assisted dips)can’t wait to see the next 30 day challenge

  • Bailey

    Loved this workout expecially the lunge andd kick, i completed this in 16 mins and 43 mins. for the single one arm reversed pull ups i could only do 3 on my right arm, and then i had to do the rest on a double reverse pull up. Lisa i love you abs AND THE VIENS

  • Anonymous

    Loved loved loved this one!!!

  • Zmonky

    Watching this video makes me realise I get a lot of motivation just by looking at you. Your body is GORGEUS!!

  • BodyRocker_Bonnie

    Dive in :) 

  • Monika

    Hello Bodyrockers :)

    Just finished this gorgeous workout …uffff … a lot of wet ;)

    My time is 20:47:66 

    I did it in modification coz i don`t have equipment :( but even that workout is hard to me ;) and still not so stong enought…

    Wish You all wonderful weekend and a lot of fun 

    Kisses and hugs from very very freezy Poland

    Do you know we have -30 C at night time … brrrrrrrrrrrrrrrrrrrrrrr 

    Take care everybody :D

  • Monika

    and forgot to write that I add 100 rep of 4 exercises for Abs …. like always ;)

    hugs to everyone :)

  • Nopochko

    22,29. kill me

  • Naturens Apotek

    gg

  • Tsvetomira

    Hey I`m from Bulgaria and I`m 20 years old and I`m sick and tired from my life style.  I am a beginner and I`m ready for the 30 day challenge. I really want to change my life for better. I want to live healthy life. I`m not smoking, not drinking but my problem is learning how to eat healthy. I just can`t quit chocolate :(( but now I have a motivation and I`m really going to try and do my best :) all of you are such a great inspiration :)) thank you for everything :))))

    • CoachChrissy

      Stop purchasing chocolate.  Get it out of your house.  Just don’t buy it.  I have to do the same thing with my candies.  I don’t like chocolate which makes it easy for me to avoid what my husband brings home:  M&M’s.  Ugh.  I like Skittles and Swedish Fish kinds of candies…so I can’t buy them.

    • Anonymous

      well im a carb-lover and I also looove chocolate, but Chrissy is right:  don´t buy it!!.  If you are craving for chocolate, why don´t you try to make the bean chocolate cake that was posted here a long time ago?  I also have found amazing recipes for chickpeas chocolate brownies…the thing is, i don´t use melted chocolate, i use unsweetened cocoa and add splenda or stevia to it.  Or you can buy shakeology, I have to use half the recommended portion because it´s tooooo chocolatey!  or buy a chocolate protein powder (watch out for the ones packed with sugars, read the labels!!).

      There´s always a way to satisfy our cravings, just look for them and try them!  you might not like some of them but you might find something that works for you!

      good luck and congratulations on changing your life for the better!!

  • Cheryl Powers

    she is a body rocker that is taking chemo & going through cancer- we do a burpee for her while she recovers

    • Maria

      She has posted some videos on bodyrock of her treatment process and the view from her hospital room (if you go back through the video archives). We haven’t heard from Erin in a while actually.. I hope she’s doing okay!!

  • Anonymous

    finished Power girl (or boy) workout this morning! http://www.bodyrock.tv/2010/06/19/power-girl-or-boy-workout/ nice 12 min interval   my legs are burning!

    burpee for the lovely erin!

  • Anonymous

    23:34 mins for me today! I definitely needed a Whoosh at the very end! That was AWESOME! Keep up the great job Lisa, Freddy, and Sean! I love these cardio workouts!

  • Anonymous

    I do them by holding on with both hands then mostly use one arm to pull, I didn’t have any trouble with it tipping

  • Anonymous

    if you do weighted leg movements you should be able to build up your legs a bit.  zuzana used a lot of lunges and squats etc because they are large muscles and burn lots of calories.  lisa marie tends to do more arm and burpee type movements, at least right now.  you can always change out an exercise to add in one that works an area that you wish to concentrate on.  I’m sure lisa marie won’t mind!

  • Chris Lee

    i faced the wider side and angled my body to whichever side i was working on, so that i was parallel with the grip.  i had no problems.

  • Anonymous

    they said on monday they will be starting a new 30 day challenge

  • Anonymous

    P.D.

    you can find a couple write ups on her under the bodyrockers tab

    sorry this was a reply to P.D. about bodyrocker erin and why we do burpees after our workouts for her!

  • Backtomobay

    It could happen if you aren’t eating enough to fuel these powerful workouts.  Make sure to eat enough, especially protein to help build muscle.  Research clean eating, if you need more information.

  • Nicci99

    I’m sorry but I don’t like the under wear that Lisa has worn for the last few days. I’m in no way a prude but I feel that she just does not have enough on to be working out for the public. What was wrong with the cute little workout shorts. Why is she wearing so little we all know that she has a great body! Why so little? What about the body rockers  that are teens? 

    • penny

      totally agree with you!!!

    • ۞ BodyRocker ♥ Beth ۞

      Agree. They gone too far… :{

      • mdk

         I think you all are being ungrateful – and no one can complain about their comments/opinions not being posted.  Track and field runners wear bottoms like this (during a sport – on land) all of the time.  I don’t see anything offensive whatsoever – and if people are just starring between her legs for whatever reason, then there is a bigger issue  going on with them which has nothing to do with LM’s attire.  Last but not least, her upper body is really covered and Z used to wear bras and string bikini tops that I know were at least 2 sizes too small for her.  I personally never minded that (even though I was amazed that everything stayed in it’s place) and in return I never made an issue over it.  This all seems quite contradictory and immature in the end.

        • mdk

           here is just one example of MANY and she looks great!

          Susen Tiedtke

        • Chris__L

          Hi Mel?

          When I describe Bodyrock and Bodyrockers I always mention we come from all over the world from many different cultures and have many different religious view points.  There are bodyrockers out there rocking their bodies in burkas and bikinis.  Big tent! 

          Anyway, Lisa in my opinion is properly dressed in whatever she wants to wear.  I’m comfortable with all modes of clothing, but others aren’t.  People who aren’t have as much right as I to express their opinion respectfully without censorship IMO.  Truthfully there has been a lot of immature behavior associated with this Blog.  Maybe more now than in the past which makes it hard for me to be motivated to post.

          I really don’t like people picking on each other or asking for opinions then removing them because they mention Zuzana.  This is not bodyrocking as I liked it as it started out.

          –Chris

          • mdk

            Hi Chris,

            I of course am aware of the diversified audience here – but I honestly get that gut feeling that most of these responses are not coming from those who are restricted with their attire due to sociological, religious… reasons (flash of “Sex and the City II” – silly I know :).  I totally agree with you about being able to express your opinion – and the key word you stated that I especially liked was “respectfully”.  I think if a comment/opinion is plain disrespectful (whether or not Z’s name is being mentioned) then it has no functional/productive purpose.  I think a general lack of well rounded perspective is a big problem – not just here but everywhere.  To me, the “big picture” here is quite clear and non-offensive.  Lastly, I have mentioned Z here and there and I see others doing the same – so I don’t know what you mean?  And as you know, nothing stays the same.  This can’t be the same as it was in the beginning, but the core concepts and principals here still clearly exist – right?!  I follow this site AND I follow Z’s progress – to me it’s like having more options, more inspirations, more motivations…  which is why I wrote what I did yesterday.  The general “tone” here seems ungrateful sometimes, but I don’t see that happening for Z – which is great of course (that’s how it should be), but odd to me that it even exists here?!

            Let’s burn some sage together :).

            Melanie

          • mdk

            Hi Chris,

            I of course am aware of the diversified audience here – but I honestly get that gut feeling that most of these responses are not coming from those who are restricted with their attire due to sociological, religious… reasons (flash of “Sex and the City II” – silly I know :).  I totally agree with you about being able to express your opinion – and the key word you stated that I especially liked was “respectfully”.  I think if a comment/opinion is plain disrespectful (whether or not Z’s name is being mentioned) then it has no functional/productive purpose.  I think a general lack of well rounded perspective is a big problem – not just here but everywhere.  To me, the “big picture” here is quite clear and non-offensive.  Lastly, I have mentioned Z here and there and I see others doing the same – so I don’t know what you mean?  And as you know, nothing stays the same.  This can’t be the same as it was in the beginning, but the core concepts and principals here still clearly exist – right?!  I follow this site AND I follow Z’s progress – to me it’s like having more options, more inspirations, more motivations…  which is why I wrote what I did yesterday.  The general “tone” here seems ungrateful sometimes, but I don’t see that happening for Z – which is great of course (that’s how it should be), but odd to me that it even exists here?!

            Let’s burn some sage together :).

            Melanie

          • Chris__L

            Hi Mel,

            I agree substantially with what you say, but I know that some of those complaining do come from where a burka is more the thing than a bikini.

            Me burn sage? Ruby my friend can join you in the burning of herbs. :-) Not really my kind of activity.

            I think I will go find a good climbing tree and see where it leads…

            –Chris
            The ungrateful thing has been here for quite a while.

          • Anonymous

            aaaahh chris_L  can I join you in your tree climbing?  to go back to a simpler time!

            miss your sense of humour!  have a really good day!  and I hope you find some more funky music!  lol

          • Chris__L

            Hi Tee,

            Tree Climbing is a contemporary pass time just like Rock Climbing and the tools are adapted from Rock Climbing. I tried to do a free style climb without the proper shoes and lost one half way up! And I should have wore a long sleeve shirts as well…

            –Chris

          • mdk

            Sounds good – The sage wards off bad spirits/energy…  I will smudge the house from time to time.  And about the PS – I know – actually, probably more than I know (did that make sense?).

            so long, farewell auf wiedersehen, goodbye (dodititdododododododititdododoooo) – I’ve had this stuck in my head all day and need to pass it off

            M :)

          • Chris__L

            Hi Mel,

            I know what sage is used for…I once was partners in Crystal Star Restaurant which sold new age books, crystals and herbs to burn…

            You are just one sick puppy! Send your evil ear worms elsewhere girl! :-)http://www.youtube.com/watch?v=5lvz49U-D5s&feature=related

            –Chris

          • md

            hahahaha…  funny… well, it didn’t work – is stayed w/me all day :)

  • Josianelfiliault

    All the WO are great but I have to give my opinion on the way Lisa dress… I don’t appreciate seing a girl with underwear while exercising. Especially that we can see everything, the shape and all that. Plus, I use to plan my WO at work and now I’m too hied to open your webite next to my collegues…

    Complete turn off for me!

    Sorry!

  • Anonymous

    HELP…I am experiencing a bad case of PMS, you know…I feel ugly,and old, and stupid,and fat (ok not fat but not sexy at all,and I want to be)…and I just want to open my fridge and go all “search and destroy”…
    aaaaarrrrgggghhhhh…

    • Maria

      Working out actually helps symptoms of PMS.. and there are healthy alternatives for any kind of snacking you want to do ;) ..So don’t deprive yourself of some snacks here and there but try and be wise about it — or add a few extra rounds in your workout for those calories! I think it takes 50 flights of steps to burn off 1-2 oreos lol.. keep that in mind!

      • Anonymous

        I didn’t eat anything..it is 1 after midnight…I just want to be pretty…and I don’t feel like it…you know those days when everything doesn’t fit, your hair is a mess, your skin is somehow so much older than yesterday…and you know that it is all in your head, but still…before I started bodyrocking 2 and a half year ago I was horrible during PMS…now it is better, it last so much shorter but still, when it hits me it is destroying,,
        I don’t keep any junk food in my house, I don’t have cookies, chocolate, etc.etc..I just don’t have them…but I have a mirror and it is my worst enemy right now…(although I know that for my 34 year of age I look great…but not tonight)…just wanted to talk to someone…some girls..
        thank you and good night

      • Anonymous

        I didn’t eat anything..it is 1 after midnight…I just want to be pretty…and I don’t feel like it…you know those days when everything doesn’t fit, your hair is a mess, your skin is somehow so much older than yesterday…and you know that it is all in your head, but still…before I started bodyrocking 2 and a half year ago I was horrible during PMS…now it is better, it last so much shorter but still, when it hits me it is destroying,,
        I don’t keep any junk food in my house, I don’t have cookies, chocolate, etc.etc..I just don’t have them…but I have a mirror and it is my worst enemy right now…(although I know that for my 34 year of age I look great…but not tonight)…just wanted to talk to someone…some girls..
        thank you and good night

        • BodyRocker_Bonnie

          Kisses, 1lvana…!  that’s a hard rut to be in, I know where you’re at.  A good night’s rest, a long walk with your dog in the open air and a good workout and healthy meal will hopefully make you feel better again.  Just know it won’t last, its just all those stupid hormones – - they’ll settle down and you’ll see your wonderful beautiful self in the mirror again :) 

    • Benjity

      Hang in there! That’s a terrible feeling but remember IT’S A FEELING and it will go away soon – maybe even in an hour or so. All it takes is a sunny day, a sweet compliment or a good workout and you’ll feel sexy again!
      http://www.predatory-lies.com 

    • Anonymous

      Thank you girls….the morning is much better…and you gave me what I needed..just a few kind words…
      It is too cold to go out today…so I will stay at home and try to be creative…
      kisses my friends

  • Anonymous

    HELP…I am experiencing a bad case of PMS, you know…I feel ugly,and old, and stupid,and fat (ok not fat but not sexy at all,and I want to be)…and I just want to open my fridge and go all “search and destroy”…
    aaaaarrrrgggghhhhh…

  • Gerri Lee Schafer

    Got my 200 push ups in at work today, have this one written down for the morning…why don’t we call it “runner jump lunge”?  just a thought…see you all on the flip side

  • Gerri Lee Schafer

    Got my 200 push ups in at work today, have this one written down for the morning…why don’t we call it “runner jump lunge”?  just a thought…see you all on the flip side

  • Elena Ioan

    OMG!!! Can’t belive I’ve finished in 18:03, doing the one arm pull-ups!!!? But I must say, my sandbag is only 10-12lb… AND, for the fist time, I did REAL dips on the dip station (home-made one… two chaires…). Ok, the dips were not  THAT deep, but still, deep enough to make my arms burn!!!!!!! :) Great week-end everyone! :)

    • BodyRocker_Bonnie

      Elena…way to go !!!

    • Anonymous

      way to go Elena!  whoop whoop!

  • Anonymous

    we love you 1lvana!  Hold strong or as Bonnie says go for a long walk with your dog, maybe downtown to a store a buy a piece of chocolate!  then walk all the way back, & if you still want it then eat it! lol  we all survive!  you could always cover that mirror up too!

    • Anonymous

      thank you…I decided I will spend my day in some creative work..paint on glass or something…it is to cold to go outside…I had a good sleep and now it is better..
      kiss

    • Anonymous

      thank you…I decided I will spend my day in some creative work..paint on glass or something…it is to cold to go outside…I had a good sleep and now it is better..
      kiss

  • Anonymous

    I think all the prudes should go away if you can’t handle the girl in undies! I don’t care WHAT you wear when you exercise!

    I did this one in 16:35 and man, am I sweaty! Feels good to be back in the swing of things! Although, I kind of want to sell my dip station and get the equalizer. It’s just so.. rocky. And the people at the site don’t really care. I already emailed them about it and I got really, nothing.
    Anyways, time for a cool down, shower and night time snack! :)

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

    15:44!  But I did full burpees (burpee, push up, jump) instead of the second exercise because my back is still healing, and those pick up the sandbag exercises do a doozy on it.  I also had to assist ever so slightly with the other arm on the one-arm pull ups.  

    • Gerri Lee Schafer

      nice time!!!!!!!!!!!  I agree, the SB exercise was an invite to a soar back…I lowered mine to 22.5 lb for it…thinking back I wish I had just done a clean and squat then burpee instead…could have used enough weight to work my legs that way

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

    Dive in!  There are also hundreds of workouts to choose from.  Click the “all workouts” tab to browse them. 

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

    Try bent over rows with weights, a duffell bag loaded with heavy things, or get under a coffee table, grab the sides with your hands & pull up.  

  • Anonymous

    Did it as my second WO yesterday, took me 18 minute. 
    Have a nice weekend all.

  • Sphinxcoyotebabe

    I don’t want to sound like a perv…. but I can see Lisa’s shape in her undies which is distracting and hard to focus on what she is saying… pls wear shorts or something more appropriate… Thanks.

  • Brian

    16 minutes 58 seconds. I don’t have an equaliser/dipstation, so did the sandbag rows. I think this made it easier. This is the first workout since Lisa started where I don’t feel wiped out at the end. I reckon if I had included the one arm pull up it would have been a different story.

  • Anonymous

    I did this one tonight – sexy pain train workout – http://www.bodyrock.tv/2010/06/08/sexy-pain-train-workout/

    so many options now for the weekend, shall I do lisa’s rep challenges, maria’s fun torture workout, sweet punishment workout & 600 rep sexier body workout (which I already had pencilled in) or #2 & #3 from another channel,  hmmm I guess I’ll choose in the morning!

    nighty night!

  • Elena Ioan

    Bravooooo! :) 

  • Elena Ioan

    Bravooooo! :) 

  • Elena Ioan

    Hi! Her score is there, just at the end of the workout breakdown: ”
    My Time: 23;14 – ( With one arm reverse pull ups – so I’m happy with that :D )” :) Have a nice day!

  • Elena Ioan

    Hi! Her score is there, just at the end of the workout breakdown: ”
    My Time: 23;14 – ( With one arm reverse pull ups – so I’m happy with that :D )” :) Have a nice day!

  • Vivi

    To warm up I did ZWOW 3 and afte this one.
    My time is  9.08min with regular one arm reverse pull ups and 10kg for bag shoulder.
    Always the hardiest exercise for me is dips (regular)OUCH !

    Enjoy your week end ! Here chicken pox (= “varicelle” ) at home for my daughter….:(

  • Vivi

    To warm up I did ZWOW 3 and afte this one.
    My time is  9.08min with regular one arm reverse pull ups and 10kg for bag shoulder.
    Always the hardiest exercise for me is dips (regular)OUCH !

    Enjoy your week end ! Here chicken pox (= “varicelle” ) at home for my daughter….:(

  • Elena Ioan

    Hang in there Angela! :) It also took me a while to tell my friends and family about it,for the same reason. But after a while, Bodyrocking just made me feel so good, that I was confidend and ready to take any negative comment from others. And to my surprise, everybody was admiring what I was doing! :) In french, we say: “Un esprit sain, dans un corps sain”. Which means: “A healthy mind, in a healthy body”. :) 

  • Gerri Lee Schafer

    Morning every one!!!!!!!!!!!  Today is my one year anniversary of doing bodyrock.  I’ve done no other form of exercise other than my extras that I’ve been posting.  LOVING it.

    My time for this rep challenge was 15:20.  I only used 22.5 lb in my SB today.  I did one arm pull ups.  I did unassisted dips, and didn’t touch down at all for each set of 10 with the knee raise.  For the one arm pull ups on the dip station, I put a 25 lb plate on the other side of the base and moved it to the other side for each arm, that way the dip station didn’t wobble…LOL

    my extras today

    4 x 10/20 HKS – 25 weighted crunches 10 lb – 20 military PU
    4 x 10/20 HKS – 25 knee hugs, going right down to floor each time – 20 regular PU
    4 x 10/20 HKS – 25 cross body reach crunch – 20 regular PU
    4 x 10/20 HKS – 25 leg drop/hip thrust – 20 super wide PU
    4 x 10/20 HKS – 100 mason twists – 20 super wide PU

    I will also do anothe 5 sets of 20 PU’s at work today

    • BodyRocker_Bonnie

      HAPPY BR ANNIVERSERY GERRI LEE!!  I am so glad you are here :) !! 

      By the way, super time on your workout with such good form.  I like your extras mix too…I need to mix up my afterburn a bit so I keep my body guessing, so I think I’ll try some of this format.   Have a great day…I also plan to squeeze in some extra PUs through the day. 

    • Anonymous

      yesterday was my first anniversary too!!!  feb.3rd | 2011 =  my first bodyrock challenge (the 550 rep)  i think i´ll do it soon just to celebrate!!  

      • Gerri Lee Schafer

        happy anniversary !!!!!!!  I love that WO !!!!!

      • Gerri Lee Schafer

        happy anniversary !!!!!!!  I love that WO !!!!!

    • Anonymous

      how did the measurements go?

      • Gerri Lee Schafer

        I actually took my measurements on Feb 14 th of last year….haven’t decided if I’m going to do them this weekend, or wait till the 14 th…my weight was down by 7 lbs from last Feb 4 though   :-)

        • Anonymous

          I want to know how big those biceps are! :)

          • Gerri Lee Schafer

            left is 12, right is 12.5…..my other measurements didn’t change a lot, but I know my body has changed,,,LOL

            lost 2 inches off each thigh, only 1 inch off waist, hips about the same, lost 1/2 inch off biceps (fat) pu on 1 inch around my chest, right under my arms. Now, I know that a year ago I had a lot more fluff on my upper body, had a little of that unsightly bra band bulge…that is totally gone, tried on a bikini top the other day, have to go for small cause my chest is pretty small, but the band was too tight around my body…LOL…it didn’t dig in and give me rolss or anything, I just couldn’t breath…hahaha…a medium fit around my body, but I didn’t fill out the cups :-( too bad, cute bikini…I have to stick to the ones that you tie up, they always fit

          • Anonymous

            that’s awesome gerri lee!, I mean, not that you couldn’t fill out the cups!  tee hee but the change in your measurements!  lol  my thighs are the smallest they’ve been probably since before my kids were born!  I am surprised that your biceps are 12 inches!  I really didn’t think they were as big as mine!  so now I don’t feel mine are so big!

          • Gerri Lee Schafer

            left is 12, right is 12.5…..my other measurements didn’t change a lot, but I know my body has changed,,,LOL

            lost 2 inches off each thigh, only 1 inch off waist, hips about the same, lost 1/2 inch off biceps (fat) pu on 1 inch around my chest, right under my arms. Now, I know that a year ago I had a lot more fluff on my upper body, had a little of that unsightly bra band bulge…that is totally gone, tried on a bikini top the other day, have to go for small cause my chest is pretty small, but the band was too tight around my body…LOL…it didn’t dig in and give me rolss or anything, I just couldn’t breath…hahaha…a medium fit around my body, but I didn’t fill out the cups :-( too bad, cute bikini…I have to stick to the ones that you tie up, they always fit

          • Gerri Lee Schafer

            oh yeah, my butt is much tighter, almost no fat left on it, shape has changed, smaller at the sides, and I’ve almost gotten rid of all my cellulite…..YEAH

          • Gerri Lee Schafer

            oh yeah, my butt is much tighter, almost no fat left on it, shape has changed, smaller at the sides, and I’ve almost gotten rid of all my cellulite…..YEAH

    • ۞ BodyRocker ♥ Beth ۞

      Congratulations ! Im 1.5 y in :) :) :) :P :P :P

      <3 BR Beth

    • Ronica

       Thank you so much for the DS tip for one arm pulls ups!

  • http://aphrodiitee.deviantart.com/ Isidora

    My butt is really sore from yesterdays ZWOD III so today i did a full body workout 16 min long, with a 4 min bonus. 

    24 rounds 30/10

    1. Pike push up + walk into plank and then back to pike. 
    2. Pike push up + plank walk : 12 reps total
    3. High knees jump rope: 81
    4. High knees jump rope: 83
    5. M. climber switch and lunge kick up
    6. M. climber switch and lunge kick up: 21 reps total
    7. High knees jump rope: 79
    8. High knees jump rope: 81
    9. Back plank (stomach facing up to the sky) + side plank and knee tuck alternating (like this http://www.bodyrock.tv/2010/09/06/fit-hotties-rock-workout/ 3rd exercise, instead of santana lift i did knee tuck) 
    10. Back plank + side plank knee tuck: total reps 17
    11. High knees jump rope:77
    12. High knees jump rope: 77
    13. Push up + oblique drop
    14. push up + oblique drop: total reps 10
    15. High knees jump rope: 78
    16. High knees jump rope: 78
    17. Star jack plank on step (I used a long chair i have that is at the level of my knee, i get up on it, put my hands on the side and drop my feet down the sit into a squat and then up, all the time with my hands holding the sit) 
    18. star jack plank on step: 25 total
    19. High knees jump rope: 67
    20. High knees jump rope: 81
    21. 20 mountain runners + 2 plank get ups (going from full plank to elbow plank) : 2 sets + 9 m. runners
    22. 20 mountain runners + 2 plank get ups: 2 sets + 8 m. runners
    23. High knees jump rope: 76
    24. High knees jump rope: 82

    It was INTENSE i assure u that. 

    and then for bonus I did  6 rounds of 30/10 of the same 6 exercises:
    1. Pike push up + plank walk: 6 reps
    2. M. climber switch lunges: 11
    3. back plank + side plank and knee tuck: 8
    4. Push up + oblique drop: 5
    5. Star jack plank step: 13
    6. 20 m. runners+ 2 plank get ups: 2 sets

    this bonus finished me off. 

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

      I love your workouts, Isidora!  This will go in my log.

    • Gerri Lee Schafer

       alright, was wondering about the ZWOW 3 WO, my lower body is feeling neglected yet again, will do it in the am Sunday

      • http://aphrodiitee.deviantart.com/ Isidora

        yeah it looks easy but once you are on it you realize its not.

        Though i did an extra round of 15 reps, i did 5,10,15,15,10,5 reps pyramid.
        and i did 1-2-3 spider push ups from lisa marie’s bikini body & beach ready workout instead of the superman push ups.

    • ۞ BodyRocker ♥ Beth ۞

      Haha the ZWOW had literally KILLED MEEE !!! :O Honestly I can’t believe it… Im still feel SORE all over my body… hadn’t been stretching enough haha :)

      Great day !!! :)

      <3 BR Beth

    • MariaBjørgJepsen

      I love that intensity :) Now I know which one to do in the morning – thank you!!!

    • MariaBjørgJepsen

      I LOVED IT!!!!
      Scores:

      1) High Knees: 134-133-133-134-135-135-137-135-135-134-135-134 (NO rope!)
      2) Pike Push-up & Plank Walk: 12-13.
      3) Lunge & Kick-Up: 17-17.
      4) Back Plank, Side Plank & Knee Tuck (HARD!): 15-15.
      5) Push-up & Oblique Drop: 15-14.
      6) Plank Jacks: 50-50.
      7) 20 Mountain Runners & Elbow Drop: 5,5-5,5 sets

      Bonus:
      1) Pike Push-up & Plank Walk: 13.
      2) Lunge & Kick-up: 17.
      3) Back Plank, Side Plank & Knee Tuck: 14.
      4) Push-up & Oblique Drop: 15.
      5) Plank Jacks: 52.
      6) 20 Mountain Runners & Elbow Drop: 5,5 sets.

      THANK YOU!!!! Your workouts always target the abs so sweeeeeeet :)

      You could seriously make a GREAT hostess with all your amazing bodyweight routines, Isidora <3

      Love, Maria

      • http://aphrodiitee.deviantart.com/ Isidora

        hhahaha thanks, i need to be 18 first though! 1 more year! And i gotta say that not only me but lots of people would love to see YOU working out, just to see how it is possible to have such amazing scores!

        • MariaBjørgJepsen

          Thank you so much, sweety :)

  • http://aphrodiitee.deviantart.com/ Isidora

    My butt is really sore from yesterdays ZWOD III so today i did a full body workout 16 min long, with a 4 min bonus. 

    24 rounds 30/10

    1. Pike push up + walk into plank and then back to pike. 
    2. Pike push up + plank walk : 12 reps total
    3. High knees jump rope: 81
    4. High knees jump rope: 83
    5. M. climber switch and lunge kick up
    6. M. climber switch and lunge kick up: 21 reps total
    7. High knees jump rope: 79
    8. High knees jump rope: 81
    9. Back plank (stomach facing up to the sky) + side plank and knee tuck alternating (like this http://www.bodyrock.tv/2010/09/06/fit-hotties-rock-workout/ 3rd exercise, instead of santana lift i did knee tuck) 
    10. Back plank + side plank knee tuck: total reps 17
    11. High knees jump rope:77
    12. High knees jump rope: 77
    13. Push up + oblique drop
    14. push up + oblique drop: total reps 10
    15. High knees jump rope: 78
    16. High knees jump rope: 78
    17. Star jack plank on step (I used a long chair i have that is at the level of my knee, i get up on it, put my hands on the side and drop my feet down the sit into a squat and then up, all the time with my hands holding the sit) 
    18. star jack plank on step: 25 total
    19. High knees jump rope: 67
    20. High knees jump rope: 81
    21. 20 mountain runners + 2 plank get ups (going from full plank to elbow plank) : 2 sets + 9 m. runners
    22. 20 mountain runners + 2 plank get ups: 2 sets + 8 m. runners
    23. High knees jump rope: 76
    24. High knees jump rope: 82

    It was INTENSE i assure u that. 

    and then for bonus I did  6 rounds of 30/10 of the same 6 exercises:
    1. Pike push up + plank walk: 6 reps
    2. M. climber switch lunges: 11
    3. back plank + side plank and knee tuck: 8
    4. Push up + oblique drop: 5
    5. Star jack plank step: 13
    6. 20 m. runners+ 2 plank get ups: 2 sets

    this bonus finished me off. 

  • Cindy

    I did it at the gym today. I did sandbag farmer walk because I took with me my 15 pounds sandbag. My time was 19 minutes with modification for the dip and knee raises. I followed thi with Sexy Pain Train Workout. I was gasping for air at the end of these two brutal workout.I want to thank Freddy and Lisa-Marie because this workout was really hard and intensive.
    Love you!

  • AmBoaksy

    18:42!!!!!  I had to break once during the 2 second round of dips, but otherwise kept my feet off the floor AND I could do the one arm pull-ups.  Didn’t think I could, but I just paced myself and whooshed through.  

    Thanks Lisa-Marie and Freddy!!!!  Can’t wait to see what you guys come up with on Monday!

  • Moonann11

     I can`t understand why Zu`s butt on the main photo looks naturally and smoothly. Maybe because she is hot, and it`s her trait. But I tired of Liza`s Marie butt and crotch photos… Please, stop copying Zuzanna, she has modelling experience and photogenisy. Find your own style. And try to talk not so quick. 

    • Cilia Frascone1

      You are sooo damn rude!!..What is wrong with you??
      I don’t understand the need for the undies either..but stick to that if it bothers you..and don’t be so insulting and comparing Lisa to Zuzana….Get over it already and the fact that she’s not on anymore!! LIsa does an amazing job and you should focus on that  not thorw insults around..Because when it boils down to it..that’s what you’re doing..using the undie BS as an excuse to belittle her because she’s not Zuzanna….So I’ll reiterate again..what the hell is wrong with you????….Go get some manners!!

      • Moonann11

        Hi! maybe it was rude, but it was rude and for me to see this – time and time again. It`s my choise what I want to see – I said that I`m tired of it. I`m just quit this site.

        • Cilia Frascone1

          See ya…
          This site is for positivity only..not negativity and insults..

        • Cilia Frascone1

          See ya…
          This site is for positivity only..not negativity and insults..

        • Cilia Frascone1

          See ya…
          This site is for positivity only..not negativity and insults..

    • mdk

       we all know what kind of “modeling” experience Z had – why would you even bring that up – it doesn’t help whatever point you are trying to make

  • Anonymous

    Hi there…

    so I really had a rest day…maybe not so active but creActive…hahaha
    I am like a little kid, my whole home is colorful and cartoon like…so this is my newest creation (glass paint on my kitchen cabinet…)

    kisses to you all

    • Gerri Lee Schafer

       awww…smurfs!!!!!!!!!!!!!!

    • BodyRocker_Bonnie

      you are talented!! 

      • Anonymous

        well…first I make a pattern….and it is not over yet…I  have to make PapaSmurf…hahahahaahhahaha

    • MariaBjørgJepsen

      SO CUTE!!! :) Love them!!!!

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

    2/04/12
    I used a 15# kettleball for the squat plank jumps, did regular reverse push-ups on the dipstation, & did 1-leg assisted dips for all but 1 rep of the dip/knee raises.

    3 rounds in 16:03.

    Followed with 
    10 middle/diagonal hanging knee raise (each side lift = 1 rep)
    10 core splits, full leg extension
    5min 10/20 skipping
    10 middle/diagonal hanging knee raise (each side lift = 1 rep) 
    5 hanging knee raise + core split
    10 turkish gets ups with a 7# dumbbell, 5 per side
    5 min 10/20 skipping

  • Anonymous

    so cute 1lvana!

  • http://ivykuku.tumblr.com/ ivy

    did this workout in 15:51 minutes! (instead of the single arm pull ups i did reverse pull ups on the dip station and did just burpees without the sandbag squats. )

  • BodyRocker_Bonnie

    Whoot!!  did an additional 5 sets of 20 reptile push ups today…not all at once :)

    • Gerri Lee Schafer

      good one Bonnie, I’ve kind of gone back to the basic push ups for now, builds better muscle for me..hahaha..gotta work on that v shape…I do vary them regular and wide though

      • BodyRocker_Bonnie

        yeah, I did all regular ones this morning.  Hands in a little closer though than regular.  I definitely felt the difference in just moving my hands a few inches closer to my body.  Cool.

  • Anonymous

    hahahaha you made me laugh!! (because of your “feel free to say “it´s not your business”)  good one!

  • Anonymous

    Lisa Marie,  you crack me up with your little outfits.  You look amazing and are doing an amazing job. I look forward to your workouts every day. I’ve never seen that split lung jump with kick before, genius . Don’t let anyone ever rain on your parade. We all wish we could rock an outfit like that. You go girl !!!

  • Anonymous

    hi guys!  did another workout today, 16min 11sec,  then I continued on to do maria’s fun torture workout!  that killed me but I wouldn’t give up!  was a puddle on the floor at the end, trying to crawl across the floor and drag myself up my desk to get to my timer to stop it! lol  totally soaked!

    • Gerri Lee Schafer

      hahaha…that was a good one…did you use a rope or do high knees?

      • Anonymous

        high knees, I’ll still can’t do them with the rope properly!

        did you do that other workout yet?  the one we can’t mention?  the one that I gave my score, all legs!

        • Anonymous

          hahaha…it is like Lord Voldemort…you know who,the one we can’t mention…

          • Anonymous

            ha ha!  she who must not be named!

          • Anonymous

            ha ha!  she who must not be named!

          • MariaBjørgJepsen

            Hahaha, hilarious :)

        • Anonymous

          hahaha…it is like Lord Voldemort…you know who,the one we can’t mention…

        • Gerri Lee Schafer

          morning Tee, I’m heading to my work out room right now to do the ZWOW # 3…will let you know my time in a bit

      • Anonymous

        high knees, I’ll still can’t do them with the rope properly!

        did you do that other workout yet?  the one we can’t mention?  the one that I gave my score, all legs!

    • MariaBjørgJepsen

      Nice time, Tee :) I am proud you didn’t give up!!!

  • Anonymous

    Hi there!

    So I just finished my second FIT TEST,and here are my scores new (old)

    1.squat jumps          34 (29)
    2.push ups               23 (22)
    3.burpee                  20 (14)
    4.high knees            150 (144)
    5.jump lunge            27 (22)
    6.tuck jumps            23 (14)
    7.straight abs           35 (28)

    well I am not entirely happy with it, I didn’t go all the way down on jump lunges, and now I feel pain in my ovaries, maybe it wasn’t the best day to do it…I am weaker in PMS then normal..but still…
    I plan to join you in the new 30 day challenge that starts tomorrow so I had to do this today…

    kisses to you all

    • Anonymous

      oh I forgot…the first fit test was on 23.01.

    • BodyRocker_Bonnie

      1lvana! you had leaps of improvement, wow!! great scores girl :)

      • Anonymous

        thank you…I will do it again when “these days” are over,to see the difference..
        I am waiting for the new challenge and I am joining you!!!!

    • MariaBjørgJepsen

      You did SO great, I am proud of you <3

  • Vivi

    I did Maria’s workout…a pure torture ! What a sweat ! OMG !!
    My time is 21.41 min with 10 kg for squat. These reverse PU are so easy with all these legs exercises ! haha
    Brutus came at the end of the first round but I wan ! Enough for me today
    Enjoy your sunday !! <3 <3

    You're crazy Maria to give us a such workout !! But we're more crazy to follow you !! lol !

    • MariaBjørgJepsen

      For 2 rounds? Crazy time, girlfriend :)

      • Vivi

        Yes. Amazing workout thanks to share it !
        I have a rest day yesterday, a little tired with bad nights since few days….

        And you good shape ? ;)

        • MariaBjørgJepsen

          Hey honey! I am so happy you enjoyed it :) I will try it again myself, this week. I do feel in good shape, but my health has been bad during last week and it still is :( I freeze more (I normally never freeze!), my throat is sore and I blow my nose all the time. My doc told me to rest and keep varm, drink tea, take tablets for the throat and so  on. I guess I didn’t take it seriously the whole last week. Now, I try to sleep much more and keep inside. I am still searching for a full time job, so I have the chance to rest. Did you enjoy your weekend? I was working, great to be back cooking at the hotel again and see all my lovely girlfriends. I couldn’t believe how excited they all were to see me again :)
          Love, Maria

          • Gerri Lee Schafer

            take care of yourself my dear Maria!!!!!! we need you strong and healthy…LOL….I’m sure you are the focus of any room, your personality just bubbles…take care

          • MariaBjørgJepsen

            So sweet, I care so much for you girls :) THANK YOU <3

          • Vivi

            take care of you ! Perhaps your body is “tired” with workouts + your early wake up + your last surgery….
            TAKE TIME FOR YOU <3 <3 Have nice moments with your sister. I love your picture on FB!! You're on the left no ?? It's your sister with the hat?

  • Gerri Lee Schafer

    Morning, I just finished ZWOW # 3 and it took me 10:33  I used 2 ten lb dumb bells for the one leg squats the whole time, and I did supermans lifting my upper and lower body off the floor…..I was dogging it a bit this am…oh well, last WO of the week for me.  Take care all.

  • ۞ BodyRocker ♥ Beth ۞

    Another 30 Day Challenge ? I thought there gonna be somethin’ else ! :}

    well OK OK :) I would still be on it !!!

    Great day everyone !!!

  • Cindy

    I did today Lisa 600 Rep Workout. My time was 18 minutes with 13 pounds sandbag. I followed this one with Sexy Challenge Workout by Bret. My total workout time was 27 minutes.

  • Annebel Wind

    Hi everyone,

    Did an older one today. A challenge Zuzana did. But can not find it anymore.. some of the older ones have no picture with them anymore. I looked true them, but couldn’t find it :(
    I was a push up, than a jump to the side and a side lunge, this repeated for 50 times.. Zuzana did it in 11 minutes, I did it in 8.14 minutes.. so am not sure I did it right.. I never am really fast.. Maybe it was a burpee with push up and than a jump to the side and side lunge.. I do not know.. Anyway. Had a nice sweat. :D

  • Anonymous

    i did this today, it took me 18:58. on the first exercise i really felt my abs working which was great. i also did the other bikini body challenge the other day and i was sweating so much during and after it was such a good workout. although the mount. climbers combo was a bit annoying i was cursing through the exercise coz i just wanted it to end but i completed all the rounds. the whole workout took forever and i completed it in 31:44 :( but i felt great after. 
    thanks so much!

  • Chris Lee

    Hi bodyrockers, I’m going to do Lisa’s “cheeky” workout tomorrow. Today I did a workout from howtotrainfortoughmudder.com

    It went like this:
    10×20′ bear crawl fwd & back
    10xburpees
    10xv-up
    9×20′ bear crawl fwd & back
    9xburpees
    9x v-ups
    8,8,8
    7,7,7
    Etc down to 1,1,1

    For time. Took me 21:59

    It was a beautiful morning in Vancouver so I took my workout outside.

  • Chris Lee

    Hi bodyrockers, I’m going to do Lisa’s “cheeky” workout tomorrow. Today I did a workout from howtotrainfortoughmudder.com

    It went like this:
    10×20′ bear crawl fwd & back
    10xburpees
    10xv-up
    9×20′ bear crawl fwd & back
    9xburpees
    9x v-ups
    8,8,8
    7,7,7
    Etc down to 1,1,1

    For time. Took me 21:59

    It was a beautiful morning in Vancouver so I took my workout outside.

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

    I did my own workout today!  I did 10&50×12 with high knees skipping, 1-2-3 push ups, knee raises and full burpees. My boyfriend did toe touches instead of knee raises.

    high knee skips: 146-113-117
    1-2-3 push ups: 13-12-10
    knee raises (or toe touches): 26-26-24
    burpees (full): .11-12-11

    Watching the Superbowl now and just sick over it!!! GO PATS!!!

  • MariaBjørgJepsen

    Finished in = 10:18 with 15 kilos and 20 Reverse Pull-ups in each round, to make up for the one-arm ones :) I added:

    50 V-Split Abs (Dip Station), 100 Plank Jacks, 100 Sandbag Squats (15 kg), 100 Bicycle Abs & 30 Legs Elevated Dip Station Tricep Push-up. Probably a bit more to come later, since I am totally off these days, searching for a job.

    Love, Maria

    • Anonymous

      Where have you been?????????
      Mariaaaaaaaaaaaaaaaaaaaaaaaaa…hahaha

      • MariaBjørgJepsen

        Right heeeeeeere, sweety :)

  • Anonymous

    Morning…

    It will be a rest day for me…that day at the month, it is painful, and I have training with my ladies tonight so I have to keep all strength for that…
    and since I am an CE time, the new workout will be posted tonight, I will start tomorrow whit all of you…it is kind of sad to be so much behind..maybe you will push me..?

    kisses to you all

    • BodyRocker_Bonnie

      1lvana, I applaud you for working on the January 30 day challenge, but if you want to stop and jump in with the current February I hope you just do.  You don’t have to feel sad and feel left behind, that’s a crummy feeling.  This is all about having fun and being healthy – - (I know you totally know that) – - so do whatever works for you!  that’s what its all about, and we’ll all support and push each other along the way. 

      • Anonymous

        Hola…I didn’t felt like you are leaving me behind, I just meant…I have to search for your scores and comments, and you know that feeling when on the same day we are all doing the same thing and talking about it and see some scores, and of course some alien scores from MARIA…and yous as well…
        So I just missed that feeling, that there is somebody somewhere doing the same thing in the same time…
        I just came back from my training..and I made them sweat..hihihi..so this is it for me today ( i got my “lady problem”  this morning…but on the bright side the PMS is over…hahahahahah)
        kiss and see you on new challenge…!!

        • MariaBjørgJepsen

          I LOVE following you ladies here on the site, no matter which workouts you chose to do <3 Do you do Bodyrock with them, sweetie?
          Love to both of you stars, Maria

          • Anonymous

            well I am combining a lots of stuff,sometimes we do pilates, sometimes medicinal gym, sometimes just strength workouts but there are always some bodyrock elements, and as time goes by, and they are getting stronger I am making this workouts harder…you have to know there are ladies which have never workout or they have problems with knees etc..but yesterday after a good worm up, I did bodyrock style workout..
            6 exercises, one cardio one strength..15-20 reps , and we did that 3 times…of course we didn’t count the time, but it was very good…
            tomorrow I will do abs workout for them…so every time something else…
            kiss 

  • Gerri Lee Schafer

    HI Esal, your posts are now showing up…sometimes it takes a bit. Haven’t figured that out yet. Nice WO routine, what are the strong like Susan ones and the bulgarian squats?

    Oh, and thanks…one year down, many more to come…LOL

  • AmBoaksy

    I broke down and ordered myself a sandbag today!!!!!  I’ve been using an old gym bag filled with bags of sugar wrapped in smaller bags but the odd placement of handles on the bag is just driving me nuts.  

    I also combined two of the xmas workouts for today’s workout.  Some of them were ones that I couldn’t do, but really really wanted to, over the holidays because I was away from my dipstation.  So here goes:

    Clean + Press + 2 Sumo Knees:  8
    Elevated Dipstation Push-up (was so stoked that I could do this one!!!): 11
    Lunge + Press and Switch: 7
    Reverse Pull-Ups: 13
    2 Squat/Tuck Jump/Switch Lunge (deceptively hard!): 6
    Switch Lunge + Kick:  16
    2 Jumps Forward, Burpee, 2 Jumps Back, Burpee:  7
    Single Toe Touch + V: 19
    Dipstation Ab Splits:  11
    Happy Crab: 26
    Running Man Abs (was almost crying for the beep by the time I got to this one!):  23

    Can’t wait for the next 30 day challenge!!!!

  • AmBoaksy

    I broke down and ordered myself a sandbag today!!!!!  I’ve been using an old gym bag filled with bags of sugar wrapped in smaller bags but the odd placement of handles on the bag is just driving me nuts.  

    I also combined two of the xmas workouts for today’s workout.  Some of them were ones that I couldn’t do, but really really wanted to, over the holidays because I was away from my dipstation.  So here goes:

    Clean + Press + 2 Sumo Knees:  8
    Elevated Dipstation Push-up (was so stoked that I could do this one!!!): 11
    Lunge + Press and Switch: 7
    Reverse Pull-Ups: 13
    2 Squat/Tuck Jump/Switch Lunge (deceptively hard!): 6
    Switch Lunge + Kick:  16
    2 Jumps Forward, Burpee, 2 Jumps Back, Burpee:  7
    Single Toe Touch + V: 19
    Dipstation Ab Splits:  11
    Happy Crab: 26
    Running Man Abs (was almost crying for the beep by the time I got to this one!):  23

    Can’t wait for the next 30 day challenge!!!!

  • Chris Lee

    hi penny! just like it sounds – crawling forward and backward on your hands and feet. it starts out pretty easy, but gets really challenging really fast!

  • Gerri Lee Schafer

    My day off today, but my husband just found an interesting link…will have to give this one a go, might make a nice warm up routine…..
    http://www.jamieeason.com/projects/working_out/plyometric_card_workout.php

  • mdk

    One – close ups are one of their “trademarks” (it is to be expected) and you DO see a great deal up close in track and field – just check Youtube – here’s an example for you: Alenka Bikar (and there is a big difference here).  And I’m “at a loss” understanding your other comment…

  • mdk

    PLEASE DELETE THIS ASAP – and odd this is your only comment w/this community?!?!

  • Elena Ioan

    Thank you Jazzngym21! :) You will see, it may happend sooner than you think! Keep it up! :)

  • Gerri Lee Schafer

    yes those are some of favorites…another good one is Give Me A Reason

  • Gerri Lee Schafer

    hey yboog, almost 2 days for your replies to come up :-(

    yes, HKS = high knee skipping w/rope

  • Gerri Lee Schafer

    keep plugging away and the dips will come. Try just doing a set of 15 or 20 or whatever number you are comfy with each day using a chair, hands on the edge, legs straight out in front, body coming down close to the chair…that’s how I started doing them and still do sometimes…builds the muscles

  • Anonymous

    13 mins 52 dec (one-arm lifts, 24lb sandbag, couch-dinner table tricep dips)

  • BodyRocker_Bonnie

    And you guys for me too!

  • Anonymous

    Hi Klara,

    yes you are correct,  you do exercises 1,2,3,4 then 1,2,3,4 then 1,2,3,4 and time how long it took you.

    I see what you mean about the wording.  should be the following exercises 3 times through. or the exercises below 3 times through.

  • Anonymous

    Hi future mutant!  good name by the way! 
    umm I’ll try to answer your questions as best I can.  Where she was having trouble finishing her reps could be either because of the cardio or muscle fatigue.  It would depend on the movement, what came before etc.  In general I would say that choosing a workout to do would be good, easiest way, modify to what you need. If you need to switch out an exercise for something else due to an injury then do that.  A combo of huffing and puffing and burning your quads is good.  Zuzana always stressed that you should do what is intense for you.  She also always stated you should go as fast as you can with the proper form.  Do not sacrifice form for speed. If you have injuries you could always search under all workouts, change the sorting feature to show the older videos, as in the oldest videos zuzana is using no weights or equipment generally.  try out some workouts there and see how it goes!

  • Anonymous

    Hi ofelia,

    welcome to this site!  come often, workout, post your scores and ask questions.  There are lots of good food tips on this site, look under the food/diet tab at the top, lots of good recipes too!  If you register yourself under disqus, it will make it easier for someone to follow you or you to follow someone, so you can have someone to talk to.  if you have a question it is good to ask on the most current workout tab.  try not to be discouraged if your posts don’t show up right away, there is sometimes a lag due to a moderator.  if you reply to someone (or ask a question with the reply button) that has an avatar or picture or a writeup next to their name – they are registered with disqus and they should see your comment show up in their dashboard, so hopefully they will get back to you!  I will try to watch for your comments.

  • MariaBjørgJepsen

    Thank you so much, very sweet :)

  • MariaBjørgJepsen

    It is here, my dear: http://www.bodyrock.tv/2012/01/27/day-5-week-4-of-the-30-day-challenge-do-it-now-fit-test-workout/ 
    But I don’t know how far down you have to scroll! Enjoy it :)

  • Anonymous

    Did this one again while waiting for the new workouts. Did it in 12:56. Not sure if thats an improvement from last time, but I’m starting school today so I don’t really care! Too stoked for better education. :) Ciao, all! See you next workout!

  • Anonymous

    Did this one again while waiting for the new workouts. Did it in 12:56. Not sure if thats an improvement from last time, but I’m starting school today so I don’t really care! Too stoked for better education. :) Ciao, all! See you next workout!

  • Anonymous

    Did this one again while waiting for the new workouts. Did it in 12:56. Not sure if thats an improvement from last time, but I’m starting school today so I don’t really care! Too stoked for better education. :) Ciao, all! See you next workout!

  • Anonymous

    Cool! good going!

  • Anonymous

    Thank-you yboog! you should ask freddy in a post to put you on the “white” list so that your posts don’t get delayed in moderation. if you ask him nicely, telling him how long you have been posting etc. he might notice it and put you right through! worth a shot! that’s what I did, though I don’t think there was so many new posters then.

  • Chris Lee

    i’m going to do the one in whistler in june. pretty stoked for it!

    • Anonymous

      make sure you post a picture of you all muddy after!

  • Mmghia

    You already took the first steps just being here at bodyrock!  Jump in, get started, post your scores, eat better, and Bodyrock will total dedication.  You can even workout with Zuzana Light on Facebook, she’s awesome.  I’m sorry to hear that you hate your body because you are going to have to make peace with that.  Change what you can with diet and workouts and then except the rest.  You are starting what will hopefully be a lifelong journey. Enjoy the ride!!

  • MariaBjørgJepsen

    I am so glad you tried it :)

  • http://aphrodiitee.deviantart.com/ Isidora

    Just finished this insanity! did my own modifications for the second and third because of the equipment..

    3 rounds:
    1. kick & lunge – 20
    2. Chin ups – 10
    3. Star jump + side step – 10 each leg
    4. Dip + knee raise – 10 

    third exercise: On chair sit in cowbow position and do a star jump, land in a squat position and side step. (look at the pic) 

    total time : 24:22 min.

    500 high knees skip cool down in sets of 100.