Feb 6 2012

Fit Test – Start Here ! – Day 1 Week One of The February 30 Day Challenge

Hi BodyRockers,

This is where we start our 30 Day Journey Together – Are You Ready to Push Yourself & Take on the Challenge ?! Gather up your courage, find your inner strength and we will guide you to places in the next 30 days that you never dreamed were possible. We are here for you and the time to finally break free of your fears and doubts about exercise and healthy and delicious eating. To all of you experienced BodyRockers out there – welcome back. Let’s make the new members of our family who are just joining us here feel welcome and supported.

We will all be following the Following Programme – 30 Day TimeTable – post this to your fridges, desks etc… as this is your Free Personal Training programme for the next 30 Days.

The First Step you need to take is to watch the video below & then Perform today is the Fit Test below and see where your fitness level is at from day one.

You will complete 8 exercises for 50 seconds on with a 10 second rest in between each exercise.

Make sure you write down your scores in your journals/diet books and post them on the site to share.

Then once the 30 day trial is complete – you will be able to look back and be proud of how far you have come in such a short time with a noticeable difference in your strength & fitness.

We are going to push hard with intense total body workouts that will leave you feeling muscles you never knew you even had! In 30 days you will feel leaner stronger, fit healthy, and completely energised & ready to take on the world. Start today and be challenged, get fit & reach your true potential-without expensive gym membership, this 30 day program is guaranteed to take your regular workout routine to the next level !

All you need to do is do as many of the following exercises below at your own pace and your own level in the 50 seconds.

Note: Remember to write down what level you performed each exercise at i.e on your toes, or knees etc – this way, you can also keep track of your progress over the 30 Days. Remember tho, this may effect your time as well but overall will show a huge progression in strength, and the speed will come as your strength improves :) .

The Fit Test:

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

1. Squat Jumps

2. Push Ups

3. Burpees

4. High Knees

5. Switch Lunges

6. Tuck Jumps

7. Tricep Dips

8. Straight Abs

Your next workout will be posted on the site everyday to follow along with a NEW Diet Challenge & also supplement information to support your fitness & training programme. If you still need convincing, Just read this from last months 30 Day Challenge – Click Here

We will be checking in everyday on Facebook, giving tips and little pep talks so please “like” BodyRock.Tv on Facebook here to receive these updates.

No Excuses …. Let’s make this summer one to remember !!

Let’s Do This !!!

Freddy, Sean & Lisa-Marie

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  • sofi

    Started today, my husband and I started thinking about having a baby but I won’t do it until I have lost some weight. I wouldn’t dare give my baby diabetes or any other number of diseases realted to obesity. I will not quit this time! Thanks Lisa!!

  • Carriefarley

    After 2 weeks off this was hard.

    Did it with my husband and our scores are as follows: (my score first)

    1)  39, 39
    2)  24, 40
    3)  15, 12
    4)  148, 123
    5)  65, 46
    6)  30, 21
    7)  20, 44
    8)  20, 19

  • Juneruston

    i have just smoking i hope there excerises will help

  • Quinnmyers15

    squat jumps 30
    push ups(knees) 19
    burpees 14
    high knees 90
    switch lunges 15
    tuck jumps 15
    tricep dips 18
    straight abs 18

  • Anonymous

    hi i will start tomoro and i want to lose 10 kg in that 30 days

  • Anonymous

    hi i will start tomoro and i want to lose 10 kg in that 30 days

  • Anonymous

    My friend highly recommended bodyrock (she looks fab!) and I thought it was finally time I give it a shot! Here are my results from the fitness test (currently dripping in sweat from an 8 min workout….feels good!):

    1. Squat Jumps – 28 2. Push Ups – 23 3. Burpees – 11 4. High Knees – 124 5. Switch Lunges – 22 6. Tuck Jumps – 15 7. Tricep Dips – 17 8. Straight Abs – 20

    Excited to see the difference when I re-do this on day 30. If anyone knows where I can now get the daily workouts for the 30 day challenge please let me know, there seems to be soooo many workouts and I want to make sure i’m doing the right ones :)

    Good luck to anybody else participating!

  • Cschueller

    I just did the fit test from February….
    Squat jumps- 22 standing

    Push-ups(knees)- 19

    Burpees- 10

    Knee highs-18 & 13 (standing)

    Switch lunges-16

    Tuck jumps- 4 & 26 (standing)

    Tricep dips-15 (bent leg)

    Straight abs-12(bent leg)

  • Nezmatic

    First time ever following a workout schedule. I feel I lack the perseverance. Hope I will be motivated to pull this through. I think I have stamina but dont push all the way to see results.
    Squat Jumps 30Push Ups 21 (on knees)
    Burpees 10
    High Knees 100(with decreasing height in the end)
    Switch Lunges 28
    Tuck Jumps 67(easy version – side)
    Tricep Dips 13
    Straight Abs 11 (lying on the floor)

  • inkkis

    Squat Jumps 32
    Pushups 6 (on knees)
    Burpees 10
    High knees 94
    Switch lunges 16
    Tuck Jumps 14
    Tricep Dips 19
    Straight Abs 14

    Not bad for a beginner, but still lots to improve!

  • inkkis

    Squat Jumps 32
    Pushups 6 (on knees)
    Burpees 10
    High knees 94
    Switch lunges 16
    Tuck Jumps 14
    Tricep Dips 19
    Straight Abs 14

    Not bad for a beginner, but still lots to improve!

  • inkkis

    Squat Jumps 32
    Pushups 6 (on knees)
    Burpees 10
    High knees 94
    Switch lunges 16
    Tuck Jumps 14
    Tricep Dips 19
    Straight Abs 14

    Not bad for a beginner, but still lots to improve!

  • c.v.galea

    Hi there all! I’m a 17 year old girl weighing 63kilos and love keeping fit but study is really tough and since basketball training has recently stopped I wanted to find a way to keep in shape and maybe gain some toned muscle for those summer pictures! I just wanted to ask some advice… I plan on doing this 30 day challenge during the week and in the weekends keep active by doing Zumba… Is that too much or? Anywho… would be grateful for any advice! Here are my results for the fitness test:
    1) Squat jumps – 19
    2) Push ups on knees – 20
    3) Burpees – 7
    4) High knees – 101
    5) Switch lunges – 16
    6) Tuck jumps (did the side lifts instead)  - 41
    7) Tricep dips – 27
    8) Straight abs – 23

    Good luck to everyone out there!! :)  

  • lucy kemp

    First timer here too :)  Just did my fit test today and am going to complete the February 30 day challenge (even if it bloody well kills me!!)
    Squat jumps- 25Push ups- 11 (not entirely to the floor, but on toes)Burpees- 9 (first time ever. DO NOT LIKE!)High knees- 109Switch lunges- 24Tuck jumps- 20 Tricep dips- 13 (legs bent)Straight Abs- 14 (on floor, standard sit ups)I rested for about 20/30 seconds between each exercise as I wasn’t able to carry on after just 10 seconds rest- very unfit it would seem.I’m really not impressed with my scores but it gives me a marker for seeing my improvements I guess. I just checked out days 2 & 3 workouts and now I’m really nervous- I’m not sure I’ll be able to handle these workouts but I know I am going to try my absolute hardest and I will definitely make sure I finish the challenge.

  • Anonymous

     Just started today:

    Squat Jumps – 25
    Pushups – 12 on knees
    Burpees – 10
    High Knees – 113
    Switch Lunges – 38
    Tuck Jumps – 30
    Tricep Dips – 17 bent leg
    Straight Abs – 27 bent knees

  • http://www.facebook.com/profile.php?id=663328267 Julie Robel

    Just started yesterday here are my scores
    Squat Jumps – 21
    Pushups – 20, 4 on knees
    Burpees – 10
    High Knees – 122
    Switch Lunges – 22, no jump
    Tuck Jumps – 21
    Tricep Dips – 27 straight leg, 3 bent leg
    Straight Abs – 19 (elevated)

  • naama

    I know it is not February but its time to start, i really hope i stick to this :)
    Squat Jumps – 25 (with out the jump)
    Pushups – 10 (on knees)
    Burpees – 10
    High Knees – 70
    Switch Lunges – 14 (slow lunges)
    Tuck Jumps – 30 (prisoner jumps)
    Tricep Dips – 10
    Straight Abs – 30 (straight arms)

  • Christine

    I don’t have all the equipment (ogi ball, equalizer, or sandbag) so hopefully I still get good results

    Squat Jumps: 25
    Push Ups: 15 (on knees)
    Burpees: 15
    High Knees: 69
    Switch Lunges: 30
    Tuck Jumps: 7; Prison Jumps: 12
    Tricep Dips: 20
    Straight Abs: 18 (elevated)

    Hope to see results in 30 days. I have been doing exercises at home and eating good the past 3 weeks and have absolutely NO results, so it’s very disappointing for me 

  • Anonymous

    Cant wait to see the results after the Feb 30 Day Challenge!  Here are my fit test results.Squat Jumps – 46Push Ups – 22Burpees – 11High Knees – 145Switch Lunges – 61Tuck Jumps – 26Tricep Dips – 50Straight Abs – 19

  • http://www.facebook.com/yolandasaezpagan Yolanda Sáez Pagán

    Im a BEGINNER Squat Jumps – 25
    Pushups – 20 (on knees)
    Burpees – 14
    High Knees – 130
    Switch Lunges – 26
    Tuck Jumps – 23
    Tricep Dips – 16
    Straight Abs – 17YEEEEEEYYYY!!!!! 

  • Got Till August

    Tuning in late but there’s no time like the present.

    Squat jumps : 22
    push ups (on toes): 22
    burpees: 12
    high knees: 100
    switch lunge: 27
    tuck jumps (jumps were low): 15
    tricep dips (knees bent): 27
    straight abs: 24

    Looking forward to BodyRocking and improving these results!

  • Anna

    Hey BodyRockers! Its late & its the middle of the week, but no more “starting monday”, I’m starting today! Here are my scores. Feeling kind of bad about myself since I’m only 22, but I’ve had 2 kids, and lost my shape!

    Squat Jumps: 23
    Push ups: 19 on knees
    Burpees: 10
    High knees: 98 (60 jumping, 38 stepping)
    Switch Lunges: 21 stepping
    Tuck Jumps: 15
    Tricep Dips: 20
    Straight Abs: 25 with feet on the floor

  • Andrea E Wolfson

    I just started today! I am excited to see improvement in the coming month(s). It’s going to be tough being a girl living with two boys… I was doing this in the living room and was getting strange looks from the fellahs! :s I can do it!!!!!

  • Anonymous

    I just started today. I’m 13 so don’t judge! Let me know what you think? Thanks!
     ~~All of the following are the advanced versions unless I indicate otherwise~~Squat Jumps – 27Push Ups (On Knees *Hard*) – 26Burpees – 10High Knees – 86Switch Lunges (Jumps) – 20Tuck Jumps – 25Tricep Dips (The Easy Version) – 20Straight Abs (Elevated) – 18

  • Socccersara100

    I decided to start for the first time today; I am really excited to see how this turns out. I was a soccer player but since I graduated high school I haven’t played or been very active. I lost a lot of my muscle tone and I am 125 at 5’2. My ideal weight would be 115 or just to look more lean. 

    Squat jumps: 30
    Push ups (on knees): 23Burpees: 10
    High Knees: 130
    switch lunges: 65Tuck Jumps: 10 then I moved to squats and did 25 (the jumps were hard on my knees)Triceps dips: 17Sit up: 21Boy, do I feel out of shape! I am dripping sweat just from that.  

  • Joanne

    Started today…squat jumps 30 — push ups on toes 19 — Burpees 15 — high knees 140
                           switch lunges 57 — tuck jumps 30 –tricep dips knees bent 32 –straight abs 13

  • http://www.facebook.com/profile.php?id=779441583 Leanne Coy

    Ok did this the other day and thought if i put my scores here it will make me come back each day and finish this 30 day challenge 
    Squat jumps 33
    Push ups on knees 24
    burpees 12
    touch knees 65
    switch lunges 25
    tuck jumps 20
    tricep dips 16
    abs not elevated 22

  • http://www.facebook.com/profile.php?id=779441583 Leanne Coy

    Hi I have started this week I will post my results on here! Great website guys and very inspiring now

  • Era_petya

    Little bit of a late comer but I am ready to go! This summer will be my best fit summer.
    squat jumps- 22
    push ups- 20 (on knees)
    Burpees- 10
    high knees- 90
    switch lunges- 22
    tuck jumps-16 prison jumps-13 – I see why these are horrendous to do. it hurts!
    tricep dips- 16 (folded legs)
    straight abs- 40 (on the floor, bent knees)

    I am so excited!

  • JenniferEdgerton

    I’m a bit late to the game , but I have heard great things and wanted to start this for a while now. (but with two little ones it is SO hard to find the time!!). Now their preschool mornings are going to be designated to this for myself, so here goes. I am afraid I could not do all of these exercises within 12 minutes (no way) and although I am slender, I am aware that I am VERY out of shape!! 

    15 Squat Jumps
    1 (yes, ONE) push up. and even that was on my knees.( I must have no upper body strength!?)
    10 Burpees
    73 High Knees
    8 (maybe) Switch Lunges
    30 Tuck Jumps (which I modified and did the Prisoner Jumps)
    8 Tricep Dips
    14 Abs

    So where do I go now to find the first workout (officially) that I should give a try? thanks!!

  • Anonymous

    Just started today… Didn’t do so well.1. Squat Jumps 252. Push Ups 5 (military) (weak upper body)3. Burpees 84. High Knees 585. Switch Lunges 186. Tuck Jumps 227. Tricep Dips 158. Straight Abs 48 (crunches)

  • http://www.facebook.com/people/Linda-Bohner-Budimir/1221203320 Linda Bohner Budimir

    Today was my first day of the February fit test…
    jump squats: 25
    push ups:14; 3 reg. and 11 knees
    Burpees:9; step back and full push up
    high knee:72
    switch lunges:27 step back
    tuck jumps:13
    triceps dips;20
    straight abs:20
    Not much, but with the timer, I found it to be quick and hard to catch my breath.  I will improve next time!! ;)

    +

  • LoveHateHandles

     Am so impressed at all the peeps who have started today,  I’m new to this and can;t wait to see how we all progress.  Hope you had a good sweat today – i know i did.

  • LoveHateHandles

     just started today too.. am watching all people who started today.. good luck – we can do it.

  • Anonymous

    I also just started today.  Ha, I’m still out of breath while typing this.  Here are my starting scores:

    Squat Jumps – 32
    Push ups – 20 (on knees)
    Burpees – 13 (I was already panting by this point)
    High Knees – 120
    Switch Lunges -  19 (I didn’t jump, just didn’t step forwards)
    Tuck Jumps – 20 (not sure what I did even counts a tuck jumps, ha)
    Tricep Dips – 15
    Straigt Abs – 30 (my last time didn’t go off, so this may be wrong)

    I’m looking forward to my next workout!

    • LoveHateHandles

       good effort – started today too, and am glad i wasn;t the only one panting.  Lets step it up tomorrow :)

  • Anonymous

    Just starting today as I stepped on the scale for the first time after a few months and have made zero progress # wise. Making time for myself everyday for this next 30 days especially! Thank you BodyRock for the inspiration to get me going again!

    squat jumps:38
    push-ups:23 (military)
    burpees:16
    high knees:148
    switch lunges: 24 (step forwards-torn ACL=painful switch lunges)
    tuck jumps:24
    dips:30
    abs:21 (elevated)

    • LoveHateHandles

      Am following everybody who started today like me.   your scores are high and it gives me something to work to.  keep posting.. you’re an inspiration.

  • Anonymous

    I just started this workout challenge – ended the first 30 day challenge last friday and I’ve really gained strenght! I’m a bit leaner too, but I’m not satisfied. Last challenge I was a bit careful – doing push ups on my knees, not elavating situps etc but this time I will really challenge myself to do this! So for this fit test I actually did 10 push ups on my toes, but I forgot to elavate during my situps.. :P Looking forward to the health-part of this challange!

  • http://www.facebook.com/people/Sonam-Thakur/100002341952938 Sonam Thakur

    I’ve started today…my scores are
    1. Squat Jumps-22
    2. Push Ups-18 on nees
    3. Burpees-12
    4. High Knees-50
    5. Switch Lunges-25
    6. Tuck Jumps-15
    7. Tricep Dips-14
    8. Straight Abs-13

    • LoveHateHandles

       Go girl – we’ve all got to start somewhere.  I started today and all us new starts can do this together. good luck.

  • Lula

    That was good!

    1. Squat Jumps – 252. Push Ups – 23 (on knees)3. Burpees – 164. High Knees – 1205. Switch Lunges – 556. Tuck Jumps – 40 (lower version)7. Tricep Dips – 178. Straight Abs – 40At Switch Lunges I was a little bit tired but after Tuck Jumps I was like after survival :D Let’s begin challenge!

  • http://www.facebook.com/profile.php?id=748899476 Michaela Wi

    hello from germany :-) ,

    I startet today morning my first challenge… and forgot to write two scores down, so I did it again right now. :-)
    here my scores

    1. squat jumps – 24
    2. pushups – 24 (knees)
    3. burbees – 13
    4. high knees – 104

    5. Switch Lunges – 27

    6. Tuck Jumps – 25

    7. Tricep Dips – 41

    8. Straight Abs – 20

    have fun everyone and keep rocking !!! :-) ))

  • Anonymous

    Starting the Feb Challenge today!!! No excuses!
    fit test results:
    Squat Jumps 33
    Push Ups 20 (knees)
    Burpees 11
    High Knees 101
    Switch Lunges 25 (step)
    Tuck Jumps 16
    Tricep disps 22
    Straight Abs 14

    Good Luck Everyone!

  • http://www.facebook.com/people/Tarin-Crowell-Mackie/752212179 Tarin Crowell-Mackie

    17 Squat Jumps.20 seconds rest25 knee pushups 20 seconds rest7 Burpees 20 Seconds rest50 seconds with 5 seconds rest of high knees (Lost track of number? Any suggestions on how to count?20 seconds rest14 lunges both legs included (Is that counting right?20 seconds rest3 Tuck Jumps Did better than I thought I would do :D . I feel great!!!!

  • Yadel

    DAY 1..
    squat jumps- 20
    push ups-10
    burpees-6
    high knees- 45
    switch lunges- 10
    tuck jumps-10
    tricep dips-10
    straight abs-10
    not so good but i am ready to see results..(:

  • Miranda

    I found Body Rock yesterday.  I’m having trouble figuring out where to find information on how to get started.  I came across this and “gave it a go”…Lisa is so darn cute.  :)

    Squat Jumps (quit early)- 28
    Push Ups (on knees, bad wrist)- 17
    Burpees (stopped early)- 10
    High Knees- 100
    Switch Lunges (reg & mod)- 27
    Tuck Jumps- 15
    Tricep Dips- 20
    Straigt Abs (not elevated)- 30

  • Miranda

    I found Body Rock yesterday.  I’m having trouble figuring out where to find information on how to get started.  I came across this and “gave it a go”…Lisa is so darn cute.  :)

    Squat Jumps (quit early)- 28
    Push Ups (on knees, bad wrist)- 17
    Burpees (stopped early)- 10
    High Knees- 100
    Switch Lunges (reg & mod)- 27
    Tuck Jumps- 15
    Tricep Dips- 20
    Straigt Abs (not elevated)- 30

  • http://www.facebook.com/people/Attenas-Almanza/1004172584 Attenas Almanza

    Hi, I am also starting a bit late, but here we go :)  
    squat jumps: 38
    push ups 21( 10 on knees)
    burpees: 15
    high knees :98
    switch lunges:23 ( with out jump) 
    Tuck jumps: 20
    tricep dips: 20
    straight abs: 36

    Not gonna lie, this killed me a bit, lol

  • http://www.facebook.com/profile.php?id=669480460 Etienne Gignac-Bouchard

    Better late than never!

    Squat jumps: 28
    Push-ups: 28
    Burpees: 15 –already starting to hurt at that point
    High knees: 146
    Switch lunges: 25
    Tuck jumps: 17 –hurting!!
    Tricep dips: 10
    Straight abs: 20

    Little rusty.  We’ll see what happens 30 days from now!!! :) :):)

  • http://www.facebook.com/people/Checo-Vazquez-Loyo/556569466 Checo Vazquez Loyo

    Squat Jumps(sentadillas)
    22

    Push
    Ups (flexiones)
    21

    Burpees
    13

    High
    Knees (levantar rodillas)
    86

    Switch Lunges (estocadas)
    40

    Tuck
    Jumps (saltos)
    18

    Tricep Dips
    10

    Strait Abs
    (abdominales)
    24

  • http://www.facebook.com/people/Checo-Vazquez-Loyo/556569466 Checo Vazquez Loyo

    Squat Jumps(sentadillas)
    22

    Push
    Ups (flexiones)
    21

    Burpees
    13

    High
    Knees (levantar rodillas)
    86

    Switch Lunges (estocadas)
    40

    Tuck
    Jumps (saltos)
    18

    Tricep Dips
    10

    Strait Abs
    (abdominales)
    24

  • http://www.facebook.com/profile.php?id=744405144 Leesha Haneef

    I need to loose some weight & have been watching bodyrock.tv for a while. However, never managed to actually start a proper workout, tonight I am getting all ready to go will post soon my scores….xoxo

  • http://twitter.com/GSAMaldives GSA Maldives

    I am starting today, getting ready for this, downloading an interval timer on my iphone, all dressed and ready, took pictures of my body for future before & after….I wish I will be able to do this, Will post my scored soon

  • BeerBaby84

    Wanted to try something new besides P90X, so Ive decided to take the 30 day challenge. A month late, but so far love it!!! Scores:
    Squat Jumps 25
    Push up 12(toes) 9 knees
    Burpees 11
    High Knees 70
    Switch Lunges 34
    Tuck Jumps 21
    Tricep Dips 23
    Straight Abs (not elevated) 13

  • Adélaïde

    HY i just started today and there is my score:
    1)- 39
    2)- 20 on the knees
    3)-19
    4)- 80
    5)- 45
    6)- 18
    7)- 28
    8)- 25
    it was hard… o0o even if i’m used to do sport

  • Taybear11

    starting  up glad to wee other are starting this up also.

    squats jumps-29
    push ups – 13
    burpees – 10
    high knee – 70
    switch lunges- 20 (not jumping)
    Tuck Jumps – 26 (squats)
    Tricep dips – 30
    Straight abs – 36 (not elevated)

  • Kim Sherrill

    Hello Everyone
    I also am just now starting bodyrock and right now going to do my first fit test. Will post my results when I am done! Wish me Luck :)

  • lil’kim

    Hello,
    I started my fit test today….and I thought I would have done  worse but I am very proud of  my scores and how they turned out. I am just going to keep pushing myself to do better.  Good luck to all of you other ladies who just started as well.  So here are my results. :)
     
    1. Squat Jumps: 35
    2. Push Ups: 25
    3. Burpes: 28
    4. High Knees:101
    5. Switch Lunges: 38
    6. Tuck Jumps: 21
    7. Tricep dips: 32
    8. Straight abs: 30

    All of these are going to change by the end of March.  Didn’t get to start it in Feb so I am starting now….hey you gotta start some where right.  So Good luck to all of you ladies who has just started as well and just keep pushing yourself and DON’T GIVE UP ON YOURSELF.

    Have a Good Monday everyone :)
    Kim

  • Tina S

    Just started the challenge today.  I had to do modified versions for the fit test.  My goal is to lose 10 lbs of this baby weight that’s been hanging on!  Here are my fit test scores:
    Squat jumps – 30
    Push ups – 20
    Burpees – 12
    High Knees – 42
    Switch Lunge – 15
    Tuck Jump – 16
    Tricep Dip – 16
    Straight Abs – 18

  • Marina

    Oh. My. God. I am also starting a little late, I just did the first fit test and even though my results are pathetic, I feel like I’m going to die. I always tried doing the exercises the regular way but in most cases I struggled too much so I did the modifications. Here it goes:
    Squat Jumps: 12 regular, 16 modified 
    Push ups (on knees): 24
    Burpees: 2 regular, 8 modified
    High knees: 80
    Switch lunges: 3 + 17 without jumping
    Tuck jumps: 1 + 17 prison jumps
    Tricep dips: 10
    Straight abs: 20 (not elevated)

  • MeganD

    Can’t wait to start the February workout next week! My boyfriend and I started with January so I could print out everything at once and learn from the other commenters. Thank you all for your help and tips! After just 3 weeks, my old shorts fit!!! LOVE BodyRockin! Can’t wait to be in island shape for our April trip :)

  • Tini_loves_dale

    omg i 1st fitness test ammm well :D
    squat jumps 25
    burpees 13
    high knees 75
    switch lunges 25
    top jumps 40
    tricep dips 20
    straight abs 12

    and sweating 100% lol
    :) XxX

  • Leslie

    Inspiring. I do yoga 3x a week, but I’m outta breath here in just 8mins! 
    34 jump squats20 push-ups (on knees)10 burpees80 high knees
    22 step lounges40 side lifts23 tricep dip (legs bent)13 straight abs

  • Sophie Clayton

    OK, well I’ve been intrigued by bodyrock for some time, and i finally jumped in and decided to give it a go. i just did my fit test and here’s my baseline:
    squat jumps – 29push-ups (knee) – 18burpees – 12high knees – 90switch lunges – 33tricep dips (bent knees) – 22straight abs – 23i had a blast! looking forward to the next installment.

  • Kellie

    I’ve been putting it off and I finally did it! 
    Squat Jumps – 25
    Push ups – 21
    Burpees – 11
    High Knees – 100
    Switch Lunges – 20
    Tuck Jumps – 6
    Tricep Dips – 15
    Straight Abs – 20

  • http://www.facebook.com/Jodzillaaaaaaaa Joselyn Garza

    Hi bodyrockers!!! this is the day I decide to become a bodyrocker, i’m a beginner who is really happy to start this journey whit all of you.
    I just finish the fitness test 20min ago, and I still felling the boost of energy in my body and mood, LOL

    My numbers:

    Squat jumps 26
    Push ups (on my knees) (15)
    Burpees 10
    High knees 80
    Switch lunges 28
    Tuck jumps (easy way touching a knee at a time) 40
    Tricep dips (with bent legs) 17
    Straight abs 17

    I can’t wait to see the changes in me (in my body, in my energy and my mood)
    Thank you Bodyrock.tv for these amazing community.

    XOXO

  • Dmodafferi115

    Oh Lord, that was harder than I anticipated… apparently I have a ways to go to get my butt in shape! But it’s only Day 1… let’s see how kick ass I feel after Day 30!

    jump squat 31
    push-ups (on knees) 25
    burpees 12
    high knees 128
    switch lunges 26
    tuck jumps 25 (1/2 way through I switched to squats!)
    dips with bent legs 25
    straight abs 25

    LET’S DO THIS!!!

  • Anna Margrét Gunnarsdóttir

    Oh dear! I’v been checking this site too for at least 6 months and today was the first time I tried an exercise. I’v been dreading to put my results on here all day but I’m determined to be in this for the win and like Stella said: everyone has to start somewhere.
    Here it goes:
    Jump squats 20
    Push ups (on knees) 19
    Burpees 10 (I’m so bad at those. Note to self: get better at that a.s.a.p)
    High knees 80 (those were fun. I felt like I was in Flashdance)
    Switch lunges 18 (well they were really 22 if I count the times I fell over)
    Tuck jumps 13
    Dips with bent legs 17
    Straight abs 15

    By that point I was ready to throw up. That was not such a nice feeling. But after the nausea went away I felt really happy with myself. That hasn’t happend in a long time, it felt good :)
    Thanks Bodyrock! I’ll keep posting my results.
    Good luck everybody!

  • Eva Vos

    Just started today. But I have a question. I’m 16 years can I follow you diet or not
    , because I ‘m still growing. This is a amazing test. I do jogging and swimming and handball and I’m still tierd after this work out. Unbelievebel

  • Kita115

    can someone help me out! im slightly confused (sorry im new!) im just curious where the diet plan is? i keep going to the calendar where it states the workouts and diet..but where is diet section located? 

  • Terracaldwell

    My husband and I just started this tonight. Been married for 2 years and have put on some weight.. :) Trying to get our body healthy again!
    Terra1. Squat Jumps 302. Push Ups (knees) 203. Burpees 94. High Knees 415. Switch Lunges 206. Tuck Jumps 107. Tricep Dips (bent knees) 15 8. Straight Abs (legs on floor arms stretched) 25 Joseph1. Squat Jumps 302. Push Ups 153. Burpees 104. High Knees 60 5. Switch Lunges 306. Tuck Jumps 307. Tricep Dips 158. Straight Abs 20 (½ straight legs on floor / ½ arms stretched)

  • Nev

    I am so pumped for this!
    DAY 1 Test

    Squat jumps : 38
    Push ups : 26 (on knees)
    Burpees (my nemesis..) 18 so wobbly!
    Switch lunges : 39 also a wobble fest!!
    Tuck jumps: 17 soo HARD! and made me giggle
    Tricep dips: 32 (bent knees)
    Straight abs: 33

    I can’t wait to see my progression! :D
    Lisa you are awesome!!

  • http://profile.yahoo.com/4WKQPUJHFURUIGPZQSCBINF7VU camille

    Just started the challenge today (discovered BodyRock 3 days ago, unbelievable, I know). So, here are my scores:
    Squat jumps : 20
    Push ups (on knees) : 19
    Burpees (sometimes stepping back instead of jumping) : 13
    High knees : 128
    Switch lunges (no jumping) : 19
    Tuck jumps : 16
    Tricep dips : 15
    Straight abs : 19

  • Ashley Nicole

    Thanks :) I’m really excited to change my life :)  

  • Ashley Nicole

    Thanks :) I’m really excited to change my life :)  

  • CC

    woot woot. kicked my ass 

    jump squat 29push-ups 10burpees 14high knees 86switch lunges 33tuck jumps 28dips 15straight abs 30

  • CC

    woot woot. kicked my ass 

    jump squat 29push-ups 10burpees 14high knees 86switch lunges 33tuck jumps 28dips 15straight abs 30

  • Caboyle13

    Hey! I’ve been doing BodyRock for a month now.  About a month behind everyone, thats ok though!  And I havent posted my scores, but I can say that my end of the month fit test was an improvement from the first fit test.  BodyRock Works!  Will try to start posting my scores.  Remember you only get one body, treat it well!

  • Caboyle13

    Hey! I’ve been doing BodyRock for a month now.  About a month behind everyone, thats ok though!  And I havent posted my scores, but I can say that my end of the month fit test was an improvement from the first fit test.  BodyRock Works!  Will try to start posting my scores.  Remember you only get one body, treat it well!

  • Anonymous

     Jump squat: 33
    Push-up (full on toes): 18
    Burpees: 16
    High Knees: 119
    Lunges: 28
    Tuck jumps: 15
    Dips with straight legs: 15
    abs: 29

     I’m pretty disappointed with my push-ups, which seemed weaker than normal. Onwards and upwards!

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    I was an active and crazy bodyrocker when Zuz was still here but I got sad when she left this site… I guess, I wanna give a try here again. My 2011 is ruined, don’t like it… Lisa, Sean and Freddy, all of you did a real great job… I’ll stick with you again for this year. I’ll do this Fit Test today, it’s 2/23/12, am I late? Nah! I’m still Bodyrocker, I know what to do… :)

  • http://www.facebook.com/people/Cayla-Hartley/100000559147202 Cayla Hartley

    New to Bodyrock!! I’m so excited to get going! Just did the Fit Test:
    Jump Squat – 23
    Push Ups (on knees) – 20
    Burpeese – 11
    High Knees – 98
    Switch Lunges- 20
    Tuck Jumps- 13
    Dips (straight legs) – 21
    Straight Abs- 21

    I know I can do this if I set my mind to it!!

  • http://www.facebook.com/people/Cayla-Hartley/100000559147202 Cayla Hartley

    New to Bodyrock!! I’m so excited to get going! Just did the Fit Test:
    Jump Squat – 23
    Push Ups (on knees) – 20
    Burpeese – 11
    High Knees – 98
    Switch Lunges- 20
    Tuck Jumps- 13
    Dips (straight legs) – 21
    Straight Abs- 21

    I know I can do this if I set my mind to it!!

  • Anonymous

    Hi everyone ! Did the test today, it was fun and here are my scores:

    Squat Jump: 36
    Push Ups: 40
    Burpees: 21
    High Knees: 152
    Switch Lunges: 48
    Tuck Jumps: 42
    Tricep Dips: 50
    Straight Abs: 22

    Followed by 50 Burpees (with Push Up) and 1000 skips on skipping rope. Can’t wait for tomorrow’s workout to see what Lisa’s got for us :)  
    Cheers !

  • Kmlqsmdfkjq

    I don’t find the movie to do this..
    I always return to homepage :s

  • Jj_wooten77

    This is my first time, getting ready for summer!!!
    Squat jumps…..28
    Push ups (from knees)….28
    Burpees…..10
    High knees…….83
    Switch lunges…….25
    Tuck jumps…….12
    Tricep dips with bent knees…..22
    Abs…..25

  • Gerri Lee Schafer

    thanks, and no this isn’t my first time, 4 times I’ve done it, been body rocking exclusively for just over a year, P90 X for the previous 3 ish years, weight training for at least a decade or so on and off before that

  • http://www.facebook.com/people/Ash-Wilkinson/100000500643667 Ash Wilkinson

    Had fun doing this test. My wife and I put some some solid work effort in. Have to admit it we were both blowing hard at the end and were glad that it was over.

  • Abby S.

    Starting this feb. challenge late…but going to work it from the beginning. Haven’t worked out in AGES, but after my 2nd child…I NEED to!!! I have a serious issue with following through with workouts I start. I feel determined to prove myself wrong this time!
    Here are my results from my fit test….
    Squat jumps..23
    Push ups on knees…16
    Burpees… 11
    High knees… 86
    Switch lunges… 25
    Tuck jumps…15
    Tricep dips, bent legs… 20
    Straight abs…23

  • Anonymous

    Starting 30 day challenge today…
    1. Squat Jumps – 25
    2. Push Ups – 25 (from knees)
    3. Burpees – 19 (did not jump at the end)
    4. High Knees – 113
    5. Switch Lunges – 20
    6. Tuck Jumps – 19
    7. Tricep Dips – 20
    8. Straight Abs – 18

  • http://twitter.com/steph_aniexiii Stephanie G

    Starting the 30 day challenge mid-month and I’m still sore from lifting
    weights a couple days ago so I’m hoping to seriously improve my numbers
    C:

    squat jumps – 18

    push ups- 11 Knees

    burpees – 9

    high kees – 55fast 21 slow

    switch lunges – 15

    tuck jumps – 15

    tricep dip – 9

    straight abs- 16

  • Anonymous

    Hope he feels better!

  • Anonymous

    Sure!  Just make sure to do the Fit test first

  • Cherise

    25, 10, 7, 70, 12, 21, 11, 25   Gonna DOUBLE those scores, dammit. 

  • BodyRocker_Bonnie

    Hey CariKae, you are after those burpees just right…keep doing what you can with them (the stepping) and just push yourself a little bit more here and there on each part of the move as you feel yourself getting stronger and more confident with it. That’s what I’m up to, anyway. (jump jump jump!!) That’s the nice thing about hanging out with these particular moves and giving them some extra attention…its all building skills and confidence that you can do them. And girl, you ARE keeping up, because you are showing up and doing the workouts! Keep at it ! :)

  • Brittany Verner

    I already worked out today but I was really curious where I stood for my fit test and I was bored with lots of energy to burn so here are my results! :)

    Jump Squat 29
    Push ups (regular) 15
    Burpees 16
    High Knees 142
    Switch Lunges 23
    Tuck Jumps 18
    Tricep Dips 16
    Straight Abs 34

  • Jennifer Huber

    Just introduced to your program and looking forward to the next 30 days:
    1. Squat, modified 30
    2. Push Ups on Knees  29 
    3. Burpees modified (step back & jump up) 10
    4. Alternate Knees 57
    5. Switch Lunges modified 21
    6. Tuck Jumps, modified with side knees 49
    7. Tricep Dips – legs in 26
    8. Straight Abs modified to level one 20 

  • Jennifer Huber

    1. Squat Jumps, modified 40
    2. Push Ups 16
    3. Burpees 10
    4. High Knees 111
    5. Switch Lunges 26
    6. Tuck Jumps, modified 24
    7. Tricep Dips 13
    8. Straight Abs 18

  • Anonymous

    Started BodyRock for the first time today, determined to loose weight and get fit!

    Squat Jumps 30
    Push ups (knees) 21
    Burpees 12
    High Knees 72
    Switch lunges 25
    Tuck jumps 15
    Tricep dips 20
    Straight abs 18

  • Anonymous

    So my first day back bodyroacking after 2 1/2 horrible months.  In that time I’ve started smoking again! Eating junk etc. These are my scores:
    20, 13 (from knees), 10, 70, 13, 23, 4 :( , 8.
    So sad… but I’m determined to get out of this funk starting today!

  • Dee

    My first time doing bodyrock. Starting my 30 day challenge late, but can’t wait to get in shape!
    My score:
    Jump Squat 30
    Push up (knees) 18
    Burpee 10
    High Knees 110
    Switch Jumps 20
    Toe Steps 20
    Tricep 20
    Crunches 20
    Can anyone tell me where to print out to see the score?

  • BodyRocker_Bonnie

    By the way, C&B,…you can create you BR profile by going to the DisQus icon above the comment box, click on there and in the drop down menu choose create profile. Then you can upload a picture of yourself (go to Avatar on the left hand menu) and include a few sentences about youself (go to short bio). Then when you have a profile, you have a “dashboard” where you can easily find your own comments and see the ones from who you are following (the “dashboard” is in the DisQus drop down menu above the comment box). When you click on someone’s profile, you can choose to “follow” them, and all of their comments show up in your dashboard. Its a fun way to not miss out on tracking folks you like to hear from in the slew of comments that get posted. And then others can follow you too :) Give it a try!

  • BodyRocker_Bonnie

    CariKae, I was just wondering the same damn thing :) They must get easier…I am going to MAKE them get easier…I’m going to extras all the time now. Its not the push up that gets me, its the jumping that wipes me out. I’m also going to make friends with tuck jumps if it kills me. Wait…, don’t want to jinx myself…

  • BodyRocker_Bonnie

    What do your cool looking kids think of their BodyRocking Mom??

  • lUcY

    ok my score was:
    35
    21
    14
    120
    36
    22
    17
    20 ;)

  • ZoeRocker

    I pushed super hard with this fit test because I really want those numbers to go up!! I did one more push up than the last fit test so I’m happy with that. i tend to struggle to catch my breath near the end of these routines so that is why my numbers are low for the last 2 exercises.

    1. Jump Squats- 45
    2. Push-Ups- 36 (proper form!)
    3. Burpees- 24
    4. High Knees- 170
    5. Jump Lunges- 36
    6. Tuck Jumps- 29
    7. Tricep Dips- 20
    8. Sit-Ups- 23

    I can wait to smash those scores!! I’m going to do Sean’s workout later today so I can get caught up! 

  • BodyRocker_Bonnie

    Zuzana, you did great because you gave it your all.  Have fun with this!  :)  

  • BodyRocker_Bonnie

    Way to go Piccolina!!  welcome to BodyRocking..what a fun time to jump right in.

  • BodyRocker_Bonnie

    Coffeeandbooks…what a very sweet picture, thanks for sharing it.  and great workout :) !

  • BodyRocker_Bonnie

    Congrats on some great reps, and for your first time doing BodyRock!…and holy cow, I hope one day I can say I did 53 tuck jumps – easy.

  • BodyRocker_Bonnie

    Yep…I have definitely benefited from the pushups…but feel ready to mix things up a bit.

  • BodyRocker_Bonnie

    Hi Esal1, no kidding…!! lots of impressive reps out there on the fit test, kudos to everybody. And thats the beauty of BR of course, we’re all over the board for ability and its all cool. I don’t think there is anything that I’m doing wrong for my form on the tuck jumps, I’m just spent by the time I get to them on this fit test, ha……SO, YES, you will for sure start seeing them in the “extras” or “afterburns” that I like to do…

  • Anonymous

    Hi Lababla Erin is a bodyrocker who is fighting a really bad case of cancer here’s some links to her stories. http://www.bodyrock.tv/2011/07http://www.bodyrock.tv/2011/11
    I’m always doing a burpee for her and for anyone else out there who needs the good vibes! Haven’t heard anything lately – still hoping Freddy will update us on her!.

  • Anonymous

    Hi Kristina Erin is a bodyrocker who is fighting a really bad case of cancer here’s some links to her stories. http://www.bodyrock.tv/2011/07/29/brave-bodyrocker-erin-team-usa/ http://www.bodyrock.tv/2011/11/07/good-feeling-workout/
    I’m always doing a burpee for her and for anyone else out there who needs the good vibes! Haven’t heard anything lately – still hoping Freddy will update us on her!

  • ZoeRocker

    what were your scores Lisa? I am always curious and I want to try and beat you…. even tho I never will…

  • ZoeRocker

    what were your scores Lisa? I am always curious and I want to try and beat you…. even tho I never will…

  • ZoeRocker

    what were your scores Lisa? I am always curious and I want to try and beat you…. even tho I never will…

  • Jenn

    Well, I saw this new 30 day challenge, and decided to jump in and start here (instead of doing the rest of the last challenge that I missed most of because of illness and an injury from falling).

    Here are my Fit Test scores:
    1. Squat Jumps:  28

    2. Push Ups:  12 (wide-grip, from toes)

    3. Burpees: 12

    4. High Knees:  151

    5. Switch Lunges:  24

    6. Tuck Jumps:  18

    7. Tricep Dips: 16 (knees square)

    8. Straight Abs:  15

    I recently found that I can no longer have gluten, so hopefully I will have a normal amount of sick days from now on, and actually gain strength from working out.

     

  • Cindy

    I did it at home today.
    1 Squat jumps 57-60
    2 Push ups 24-24
    3 Burpee 23-24
    4 High knees 180-200
    5 Switch lUnges 65-70
    6 Tuck jumps 28-30
    7 Tricep dips on chair 25
    8 Straight abs (feet elevated) 36-26
    I am happy to see some improvements.
    I followed this with a lower body workout
    Reverse lunge with 10 pound KBR& L 10-12
    Side to side jump lunges 34-34
    Single leg bridge R & L 10-12 (same)
    2 Hand swing with 10 pounds sandbag 25-25
    Thanks to Freddy, Sean and LIsa!

  • Anonymous

    Lisa, you seem so compassionate in this video, just especially considerate of those who are just beginning. I’ve been doing this for a few months, and i love it– but even though I’m not a newbie, I appreciate your understanding and patience.

  • Gerri Lee Schafer

    hahahahaha

  • Natalie Anna

    jump squats 36
    pushups 21
    burpees 13
    high knees 162
    jump lunges 63
    tuck jumps 18
    dips 30
    abs 35

    Cant wait to do next workout!!! XD

  • Janessa Reimer

    squat jump: 41
    pushups: 22
    burpees: 18
    High knees: 161
    Switch lunges: 49
    Tuck jumps: 27
    tricep dips (knees bent): 15
    straight abs(legs elevated): 29

  • Janessa Reimer

    squat jump: 41
    pushups: 22
    burpees: 18
    High knees: 161
    Switch lunges: 49
    Tuck jumps: 27
    tricep dips (knees bent): 15
    straight abs(legs elevated): 29

  • Janessa Reimer

    squat jump: 41
    pushups: 22
    burpees: 18
    High knees: 161
    Switch lunges: 49
    Tuck jumps: 27
    tricep dips (knees bent): 15
    straight abs(legs elevated): 29

  • BodyRocker_Bonnie

    Esal1, you are a mystery machine…!! Throw a pic up on your BR profile page, a blurb about where you are from!  (to do this go to the DisQus icon above the comment box and choose Edit Profile, just in case you haven’t done that before.  You can add a picture and a short bio).  Just a fun way to get to all know each other better :)   And I’m with Gerri Lee, if I did this 5 times in a row there would be just a puddle (of coffee and sweat) left on the floor.  Way to go (dude/dudette…) !

  • Anonymous

    I did hot warrior workout this morning and I’ll probably do the fit test at the end of the 30 days, I just don’t see the point of doing it so often?  http://www.bodyrock.tv/2011/03/29/hot-warrior-workout-2/  I changed it a little & posted my scores there!

    • Chris Lee

      i think i’ll do the same, tee.  once at the beginnig and once at the end is enough for me.

  • http://twitter.com/miarhanzo maria kolewa

    It looks easy when somebody else is making it hahah:)
    1. Squat Jumps – 25
    2. Push Ups (easy) – 17
    3. Burpees – 14
    4. High Knees – 94
    5. Switch Lunges – 45
    6. Tuck Jumps – 21
    7. Tricep Dips – 24
    8. Straight Abs – 35
    I feel too heavy to jump…like a jelley :(

  • Guest

    Squat                     29
    Push Ups               15
    Burpees                 11
    High Knees            50   
    Switch Lunges        25
    Tuck Jumps            30
    Tricep Dips             20
    Straight Abs            19
    done somwhere in italy

  • Helene Konstantine

    Doing this on an empty stomach, without warming up = not so good results. Oh well, it’s a start!

    Squat Jumps – 29Push Ups (on my knees) – 18Burpees – 14High Knees – 135Switch Lunges – 20Tuck Jumps – 11Tricep Dips – 26Straight Abs – 21

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

    I’m such a nerd…I actually typed out alot of the workouts in 3x5inch tables with my scores so I wouldn’t have to keep re-writing workouts I repeat &they fit perfectly into my workout log. A bonus is that I can search by name, too. I haven’t updated the file in months, but it’s nice to have…

  • Chris Lee

    ok, so not bad compared with last week  feeling good today. i worked out in the sunshine again yesterday and it make a world of difference! yesterday i did lisa’s “cheeky” fb workout:

    15 rtw sb squat
    15 rollouts
    15 sb clean & press
    15 back extension
    x4 for time (13:33)

    8/10/50 skipping (hks, lo jack, single leg dbl hop, crossovers)

    15 sb squat
    15 pushups
    15 rvs pullup
    x4 for time (6:26)

    today i did the fit test: last weeks scores in ()
    squat jump 43 (45)
    pushups 54 (47)
    burpees 21 (20)
    high knees167 (161)
    switch lunge 55 (40)
    tuck jump 46 (36) new least favoutie exercise!!!
    dips 34 (0) huge improvement over last week!!!
    straight abs 30 (34) feet on chair today, on floor last week

    today’s “afterburn:

    pushups 20 ea
    walking reptile
    feet on med ball
    hands on med ball
    passing med ball
    press-up w/leg lift

    40′ bear crawl there & back x 2
    40′ lateral shuffle there & back x 2
    40′ suicide sprint there & back x2
    x5 for time (10:29)

    good fun, good fun

    chris

    • Anonymous

      chris
      ha ha!  great improvement on those dips in just one week! 

      • Chris Lee

        thanks tee.  i’ve really worked hard at them!

    • Anonymous

      chris
      ha ha!  great improvement on those dips in just one week! 

    • Gerri Lee Schafer

      for the back extensions, did you put your belly on the ball hands behind head and lift your upper body up?

      • Chris Lee

        i did.

    • BodyRocker_Bonnie

      whoosh!, nice improvement Chris!  I had small improvements….I think I’m going to be working on my least favorites, the burpees & tuck jumps.

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

    Squat Jumps 47
    Push Ups 28
    Burpees 13
    High Knees 112
    Switch Lunges 24
    Tuck Jumps 25
    Tricep Dips 15
    Straight Abs 36

    I’m happy with the results even though comparing to the last fit test one week ago I did the same or worse by a rep or two in some cases.
    Considering I have right knee, left shoulder pain and a toothache that makes me wanna bang my head against the wall, I did really well.

    Also this challenge is gonna be SUPER hard for me. Starting this week I go back to uni + I have a job, so I’m working (or studying) from 8am to 8pm… Makes it very hard to workout and eat right since I’m barely ever home :(
    Wish me luck and let’s do this!

  • Chris Lee

    holy crap!  nice work!

    • Gerri Lee Schafer

       hey Chris, made that mushroom soup last night…..yummy…man the house smelled great…forgot to take a pic though

      • Chris Lee

        mmmmm…soup.

  • Ellavemia

    Squat Jump 32
    Push Up 30
    Burpee 21
    High Knees 174
    Switch Lunge 44
    Tuck Jump 58
    Tricep Dip 31
    Straight Abs 23

  • Ellavemia

    Squat Jump 32
    Push Up 30
    Burpee 21
    High Knees 174
    Switch Lunge 44
    Tuck Jump 58
    Tricep Dip 31
    Straight Abs 23

  • Anonymous

    I’ve been Bodyrocking off and on for 2 years, but I’m going to fully commit to the 30 day challenge this time! I always held back in my workouts because my job was so physical and my performance suffered if I was too sore from my workouts, but since I’m not working right now, I’m all in!! Here are my scores!!

    Squat Jumps: 27
    Push Ups: 15 (knees)
    Burpees: 8 (Stepping forward and jumping back)
    High Knees: 82
    Switch Lunges: 18
    Tuck Jumps: 9
    Tricep Dips: 27
    Straight Abs: 14

  • Jntte

    Hi guys! First of all, THANKS!I’m introducing a friend to BODYROCK. And just to make him things easier, I also find him a tabata app. Then, guess what I found! A lovely video! Look who are there ;) http://tabataexercise.com/time-to-get-brutal/Thanks again! Bodyrocking since a while =)

  • Anonymous

    I KNEW IT!!!!
    I knew that I could do better, I just knew it!!! well 2 days ago I did fit test,and I had a bad case of PMS, and now I did this “new one”..as second workout of the day…
    And my scores..(with the old ones…2 days old)

    1. squat jump                    37 (34)
    2.push up                          25 (23) – from knees still
    3.burpee                           20 (20)
    4.high knees                    160 (150)
    5.jump lunge                     30 (27)
    6.tuck jumps                     23 (23)
    7.triceps dips                    25 (=) – from sofa
    8.straight abs                    41  (35)

    I AM BACK!!!! I am so happy, I mean 2 days…2 days makes a difference!!!!
    Thank you Bodrock.tv…and all the bodyrockers which stood by me this winter….
    haaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaapppppppppppppppppppppppppyyyyyyyyyyyyyyyy!!!!!

    kisses to you all

  • Gerri Lee Schafer

     Man, you’d have to scrape me off the floor if I tried 5 rounds, then mop up about a gallon of sweat…LOL…nice numbers!!!!

  • http://twitter.com/practicalpsycho Paul

    I’m excited to be jumping in with y’all. You’re really inspiring! I’m really going to have to work to keep up with this amazing bunch! Here are my meager numbers. Looking forward to blowing them out of the water in a month:
    Squat jump: 28
    Pushup: 15
    Burpees: 10
    High knees: 110
    Switch lunge: 31
    Tuck Jump: 23
    Dip: 22
    Abs: 19

  • http://twitter.com/practicalpsycho Paul

    I’m excited to be jumping in with y’all. You’re really inspiring! I’m really going to have to work to keep up with this amazing bunch! Here are my meager numbers. Looking forward to blowing them out of the water in a month:
    Squat jump: 28
    Pushup: 15
    Burpees: 10
    High knees: 110
    Switch lunge: 31
    Tuck Jump: 23
    Dip: 22
    Abs: 19

  • Gerri Lee Schafer

    thanks, I can get to about 40 before I have to stop, then depending on the day, I do sets of 5-7 after that

  • Stockton Alicia

    good morning…. my first day doing the challenge i jog before i did this .. here it is.

    1. squat jump 30:432. push up 20:233. burpee 37:444. high kness 32:655. lunges 32:456. tuck jump 30:557. tricep dip 27:198. straight abs 36:42   
    that was hard … :)

  • Mimmi Danielsson

    1. Squat Jumps

    25

    2. Push Ups

    11

    3. Burpees

    9

    4. High Knees

    76

    5. Switch Lunges

    20

    6. Tuck Jumps

    48 (simple)

    7. Tricep Dips

    14

    8. Straight Abs

    19

  • Gerri Lee Schafer

    Morning everyone…all done…my right thigh was real tight this am from the ZWOW I did on Sunday…gave it an extra long stretch before tackling this. old in ( )

    1/ jump squat 47 (44)
    2/ push ups 45 (46)
    3/ burpee 17 (16)
    4/ high knees 159 (161)
    5/ jump lunge 56 (63)
    6/ jump knee tucks 64 (63)
    7/ dips on chair, straight legs 46
    8/ abs 24 (23)

    followed this up with 15 sets per of the following exercises back to back, no break

    1/ jump squats
    2/ jumping jacks
    3/ jump lunge
    4/ high knees (every 2 as one rep)
    5/ mountain climbers (every 2 as one rep)
    6/ running butt kicks (every 2 as one rep)
    7/ super wide PU’s
    8/ jumping jacks
    9/ laying down bicycles (every 2 as one rep)

    then I also did

    4 x 10/20 HKS – 25 weighted crunches 10 lb – 20 military PU
    4 x 10/20 HKS – 25 left elbow plank hip raise – 20 left side one arm PU
    4 x 10/20 HKS – 25 right elbow plank hip raise – 20 right side one arm PU
    4 x 10/20 HKS – 25 froggie crunches – 20 cross body hand to foot PU
    4 x 10/20 HKS – 100 mason twists – 20 sumo PU

    • BodyRocker_Bonnie

      whoooooot!! Gerri Lee you did amazing! I can’t get over your jump lunges & knee tucks, I am so dead by that point and these kill me. And to follow it with that great afterburn mixer…I love it. Way to go :)

      • Gerri Lee Schafer

         thanks Bonnie, remember I said I didn’t think I could go any faster……well, I didn’t, but still happy with my reps…think I’ve maxed out….maybe if I have a huge cup of coffee a half hour before working out now……LOL…..haven’t had coffee in over 6 years…would probably make me into Maria…just kidding

    • Kim Hawkinson

      Girl, I wanna be you when I grow up :)  Just curious, what’s HKS?

      • Gerri Lee Schafer

         HI Kim,
        promise to never grow up!!!!!!!!!!!!!!  I’ve grown older, but I’ll never grow up   LOL

        HKS = high knee skipping

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

    Today i did an oldie: Metabolic Inferno Workout.  http://www.bodyrock.tv/2009/12/08/metabolic-inferno-workout/
    It Took me 21:20 min.
     Oh and for 1-2-3 round in the second exercise i did 10 jump squats and the rest 10 just regular squats. and on 4 round i did 10 step ups on right (5 jump squats + 5 regular) and then 10 step ups on left (5 jump squats + 5 regular) and i did an extra round without the above modifications and it took me 4:43 min . 

  • kat<3

    My scores (old)
    sq jumps (34) 39
    pushups (20) 32
    burpee (13) 32
    High Knees (164) 165
    jump lunge (30) 41
    tuck jumps (31) 40
    tricep dips 33
    Abs (31) elevated knees 34
    Loving the improvements =) just gotta be more disciplined with my diet and I will be set =) 
    thank you so much Bodyrock Crew <3 Love you guys XO

  • AmBoaksy

    Grrrr…I lost the numbers that I got at the end of the last fit test (i.e. #3) before I could post them, but I do have the ones that I got for the beginning of the last 30-day challenge (i.e. #1):

    Fit Test:                 #1                           #4(today)
    Squat Jump:           25                            31 
    Push-Ups (on toes): 15                           14
    Burpees:                 13                           15
    High Knees:   Lost count, but no rest      142
    Switch Lunges         20                           32 (!)
    Tuck Jumps            14                           20 – my do I hate tuck jumps
    Tricep Dips              N/A                         8 – break after every three, no feet on floor
    Straight Abs             17 – feet on floor      20 – feet elevated

    Then I added some bonus rounds (4x 10:50) to get a 12 min workout:
    Walking Push-Ups (I love these! I can really feel them in my abs): 11
    Dipstation Ab Tuck/Ab V: 13
    Running Man (Also love these!): 20
    Toe-Touch + V (brutal!): 15

    Phew!!!  Have a great day everyone!!!!

  • BodyRocker_Bonnie

    Done :)   I wrote down my last highest reps I got during the Fit Tests in January and aimed to beat those.  I didn’t go higher on the straight abs, but I did the harder version this time with legs up.  Last high rep noted in ( ).

    Squat Jumps  (37)  37
    Push Ups  (30) 28
    Burpees  (12) 14
    High Knees (120  140

    • Anonymous

      hey I have a question about those push ups…did you do them all at once ( I know that you have done variations,but..) all at once or during the day…now and then…??
      I was thinking of doing them..need something extra

      • BodyRocker_Bonnie

        I personally did them all at once after a workout, broken down into 5 sets of 20.  But you can do them dispersed throughout a day too, whatever works for you!  Last Saturday I did 100 reptile push ups, but over the course of the day…it was a fun challenge.

    • Gerri Lee Schafer

       nice job Bonnie!!!!! 

    • Gerri Lee Schafer

      hi again, think i’m getting tired of PU’s every day too…time to change it up…still want to do extras, but think I’ll swing more skipping in, mountain climbers, dynamic squats, jump lunges, jump knee tucks, etc, work the big muscles, great cardio and mega calorie burn…plus as you say, abs abs abs, but i’m going to try and mix it up more and give each muscle group a day off between to recoup..oh yeah, want to master pull ups again…my pull up bar mocks me every time i go into my cellar to grab a bottle, gotta do three or no wine..hahaha

      • Anonymous

        when I got sick, I stopped the pushup challenge and never picked it up again, there just was so many pushups in all the workouts last month! so instead I have just been picking another short workout to do at work just before I come home. plus sometimes at work I just drop once in a while and do 5 pushups and 10 jump lunges like what was suggested on “someone’s” facebook
        and am enjoying that!

  • Kathy_Bodyrock

    I am excited about the new challenge :) thanks for your hard work Lisa, Freddy and Sean :)

    My scores for the fit test:
    1. Squat Jumps: 40
    2. PU: 28
    3. Burpees: 14
    4. High Knees: 205
    5. Switch Lunges:  32
    6. Tuck Jumps: 30
    7. Tricep Dips on Dip Station: 10
    8. Straight Abs: 20

    Yay, let´s do this, bodyrockers :)

  • Anonymous

    Ok, I AM IN!!!!

    I did my fit test on Sunday (here is Tuesday…) and I think I will do this “new” one tonight..
    But I did “Make me Proud” workout, and it took me 21:35, I am still all wet..of course I did reverse pull ups with both hands, and on dips I put one leg down…so still some modifications for me :) ))

    But soon I will me my old self, the monster is waking up!!!..
    hahahahahahahahah

    kisses to you all

    • BodyRocker_Bonnie

      yay, you’re in!!!

      • Anonymous

        haaaaaaaaaaaaaaaaaaaaaaaappy!!!

  • Anonymous

    hey guys!

    did fat fighter workout earlier tonight! http://www.bodyrock.tv/2010/06/11/fat-fighter-workout/
    plus 2 beautiful burpees for erin!

    • Nocar_at16

      thank you for sharing the links to some of the older workouts I love them and can never decide which one to do so when bodyrockers share it makes it so much easier can’t wait to try this after breakfast!!

  • Brian

    I’d forgotten how tough this is. Sneaked the triceps dip in too, nice one.

    Squat jumps 38
    Push up 33
    Burpees 16
    High knees 143
    Switch lunges 73
    Tuck jumps 44
    Tricep dip 33
    Straight abs 26

  • xuely

    I did the Fit test!!! 

    Here my score:
    Squat jumps: 33
    Push ups: 21
    Burpees: 15
    High knees: 121
    Switch lunges: 33
    Tuck jumps: 40
    Tricep dip: 25(on bench)
    Straight abs: 21(leg elevated -on the chair)So excited for the 30days challenge again!!

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

    Tonight I was going to be lazy.  I was planning on it.  Bodyrock as a home page foiled my slovenly plans :)  I did “Silent Killer” barefoot tonight with a few modifications & managed to beat my last scores, despite plugged up sinuses, general laziness, & 4 hours of sleep last night.  Good night Bodyrockers :)

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

    Yayyyy!!!! So glad we have another 30 days together!  I did a time challenge ZWOD today, and will start this tomorrow! :)

    • CitySarah

      Ditto! I haven’t been in shape like this since running cross country in high school! Which, ehem, was 10 years ago!

  • Gerri Lee Schafer

    if you don’t have time to watch the video, exercise # 7 should be tricep dips using a chair or couch, not the dip station

  • Gerri Lee Schafer

    if you don’t have time to watch the video, exercise # 7 should be tricep dips using a chair or couch, not the dip station

  • ZoeRocker

    So excited!!!!