Feb 7 2012

300 Rep Fat Slaughter Workout – Day 2 Week One of The February 30 Day Challenge

Posted by Frederick | In All Videos, All Workouts, Featured Articles, February - 30 Day Challenge, Rep Challenges, Today's Workout

Hi BodyRockers!

This is a resistance time challenge so hit start on your interval timer! This is the first weighted rep challenge for our New February 30 Day Challenge.  Resistance training in combination with the HIIT principle will help you get lean and achieve amazing results. Resistance training has many benefit’s and will help you get stronger, fitter, faster and more agile. This type of training is also a turbo boost for reducing body fat and toning and sculpting your whole body.  It’s our secret BodyRock weapon for blasting fat.

To maximize your results PLEASE check out todays simple but effective Diet Challenge Tips that Can Be Found on Lisa’s Facebook page Here Following these clean eating principles will dramatically speed up and increase your overall results, and ensure that you are powering your body with foods that will support your training.

Workout Video & Beginner Modifications Tutorial:

If you are new to BodyRocking you may need to get over the fear that resistance training will somehow make you look like a female BodyBuilder. The type of training that we do with our Pink Sandbags is for fat loss, toning, and creating long lean muscles. It will not bulk you out – it is specifically designed to boost your metabolism and keep it running on a much higher gear for hours after you finish BodyRocking.

Set your BodyRocker Interval Timer as a stop watch. This workout is done in a Pyramid style for a total of 300 Reps!!  Your first time through the workout you do each exercise for 10 reps. The next round you do each exercise for 9 reps each and so on until you work it down to 1 rep for the final round.

These are the exercises:

1) Alternating hand sand bag swing using the Pink Sandbag

2) Shovel left using the Pink Sandbag

3) Shovel right using the Pink Sandbag

4) Clean and Press Left using the Pink Sandbag

5) Clean and Press Right using the Pink Sandbag

Ab Routine using your interval timer to 10/50 and use your BodyRock Equalizer.

1) Reptile PushUp using the BodyRock Equalizer

2) Mountain Climbers using the BodyRock Equalizer

3) Star Push Ups using the BodyRock Equalizer

Make sure that you record your time and post it in the comments below or on our Facebook page here. We want you guys to think of as not just fellow BodyRockers, but also as friends. If you have any questions or need some help or even just a word of encouragement you can reach us on our facebook pages. Please don’t hesitate for 1 second to reach out to us – the reward for us is connecting with our fellow BodyRockers and helping out :)

This months program incorporates:

  • Intense Total Body Workouts – 12 Minute Workouts specifically designed to maximize fat loss.
  • Specific Isolated Weighted Program to run alongside the Fitness Component - To Dramatically Improve Overall Toning & Strength.
  • Diet Challenges – Focusing on Portion Sizes, Recipes, Tips & Help with all aspects of Diet & Food – Ensuring you keep focused and on Track through the 30 Day Programme.
  • Support – Everyday we will be personally checking in with you on Facebook to keep you motivated, share food & give constant tips and tricks on ways to keep motivated, stay focused & on track.
  • Lisa-Marie’s Facebook page: click here, Sean’s Facebook page: click here, Freddy’s Facebook page: click here

New to the Challenge? : Click Here for the Timetable & Introduction.

So Are you Ready for change ? …. If it’s a YES then you are in the right place.

Welcome to the worlds biggest Free workout class.

Meet us in the living room ;)

Freddy, Sean & Lisa-Marie.




Around The Web
  • Vivi

    It’s always so a pleasure to see you on workout. I love your peace to explain, your strength…..and this body !!!Mmmmmmm I would love to touch him hahaha :p

    More seriously, to us to do it now !!!!

    • Anonymous

      naughty vivi! lol

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

    28:52 for me. The last exercise was the one that took the longest.

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

    28:52 for me. The last exercise was the one that took the longest.

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

    28:52 for me. The last exercise was the one that took the longest.

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

    I’m doing this tomorrow.  I’m glad to see you lead a workout, Sean!

  • Anonymous

    hi guys!
    did anniversary night workout tonight as nothing was up here yet when I was ready! http://www.bodyrock.tv/2010/06/30/anniversary-night-workout-and-recipe/  good leg and ab workout!

    got to go watch this video now!

  • Anonymous

    I can’t seem to figure this out?  what am I missing? – 5 exercises first round 50 rep total, then 45, then 40, then 35, then 30, then 25, then 20, then 15, then 10 finally 5 does this not equal 275 reps?

    also I’m assuming a swing with both left and right = 1 rep?  oh and we are supposed to hold the plank in the 10 sec rest for the ab portion?

    • Anonymous

      I was calculating the same thing!!! don’t know!!! well I will do 275..
      have fun!

      • Anonymous

        I don’t know what possessed me but I suddenly decided to do it now!  It’s after 1am!  lol 
        I like sean’s workouts as long as they are not full of pushups!  so I still only counted 275reps but I’m so glad not to do the 25 more! I’m gonna be sore tomorrow! used 15lb dumbbell for swings, 8lb medicine ball for shovels, 10 lb dumbbell for cleans.
         so for my 3rd workout today!!  it took me 24 min 50 seconds! (while watching the biggest loser! lol )

    • Vivi

      I did it without to have noticed that !! lol so 275 reps for me too. ;)
      The one arm clean & press was challenging !! Mainly with left arm for me !!

  • Brian

    Intense! I managed the time trial in 21 min 54 sec. But I wasn’t able to do the last exercise past more than 2 rounds. I could feel my wrists getting damaged, so I swapped to 2 handed clean and press. I didn’t count my reps for the abs thing, it was insane and I was too far gone by then, it was enough just concentrating on survival.

  • Jeeplover01

    I have a feeling i’m gonna hurt alot in the upper part of my body!!!! Lol I used 35-40lbs sb for this workout, and it took me 30.45min…. What a start to the day!!! Good luck to all of you who do this one. Thanks sean and freddy!!!!!!!

    • Anonymous

      Hey!  where have you been hiding?

  • Anonymous

    OMG!!!!! I really needed this… 
    Last night I dreamed about my EX..it was good dream, we were happy, in love, smiling…he was looking at me while I worked out  with my ladies, waiting for me just to kiss me…in one word it was great..and when I woke up,alone I was sad and nervous and scared etc…just want to hear his voice but I know better…I really miss him today, although I know he is not good for me ( I suppose I wasn’t good for him too)…

    And then I did this…with some modifications it took me 31:13….I am sweating all over!!!!
    And tonight I have one more workout…

    I am not nervous any more,sad a little bit…but what can I do…sometimes you have to be sad!

    kisses to you all

    • Kathy_Bodyrock

       Yeah, this is bodyrock – you feel better after the workouts :)

  • Jules

    YAY!!! Nice to see you back Sean, love working out with Lisa, but we miiiiised you!  Looks like an awesome w/o can’t wait to do it aft my shift today:):):)  Thanks so much

  • Anonymous

    Good one Sean, I’m sweating all over the place.Took me 29.14 Min
    With 9kg SB and for the last one with 5kg DB

    Have a wonderful day all…

  • Vivi

    I did Sean’s workout at lunch time in 12.02 min. With 10kg and only 8kg for the one arm clean & press.
    Very great one as always with you Sean !

  • BodyRocker_Bonnie

     
    23:00 for me…used 25lb SB, except for the clean and presses – I used a 15lb kettlebell instead.  For the abs routine I flipped my dip station on it’s side and braced it against a wall so it would not slip.  It worked OK, but I think being a bit lower to the ground with either the equalizer or using body positioning probably works the abs better.  (Reptile PUs 15, Mnt Climbers 80, Plank Jacks  45)
     
    Afterburn…decided to work on three of my hardest exercises :)  I didn’t do this last month, but I will this time, and see if it makes a difference for my fit test!
     
    360 Reps – did the following circuit twice:
     
    50 High Knees + 10 burpees (full)
    50 HKs + 10 Jump Lunges
    50 HKs + 10 Tuck Jumps
     
    Thanks Sean, good to see you again!! (and little Cali too, my – she is so sweet, I want to cover her up with a little blanket so she can snuggle under it.  I have a terrier/beagle and she loves this).

    • Anonymous

      nice time…I did’t do ab bonus, tonight with my ladies we have all abs workout so I didn’t want to be totally wiped out…but if I did I would use my ugi ball..

      • BodyRocker_Bonnie

        thanks – - your ladies are a group of girlfriends you lead in working out, right?  I think that’s great.  I have two friends I could possibly do that with, but they are hung up on the gym, watching tv while they ride a bike…but they see my results and are impressed, so maybe I can make a fun suggestion to let me help with some easy home workout moves.  However, they both have kids, and I think getting away to the gym is a reprieve for them.  It is not easy to work out at home with little ones and have your privacy to focus.   I am not a mother, but I’ve seen how challenging it can be.

        • Anonymous

          yes that is right…and the best thing is..I made my mom to come, and they are her friends..not all of them, but the firs 4 were my mom and her friends…that is soooooo cool!!!
          and I have some other girls, younger, and they are friends, one is my friend and her friend…so as you see we are all friends…hahahahahhahahahahahahha

          I am going now…see you latter
          kiss
          p.s. I know all about friends with kids, I am 34 and almost all of them have kids..well…

        • Anonymous

          yes that is right…and the best thing is..I made my mom to come, and they are her friends..not all of them, but the firs 4 were my mom and her friends…that is soooooo cool!!!
          and I have some other girls, younger, and they are friends, one is my friend and her friend…so as you see we are all friends…hahahahahhahahahahahahha

          I am going now…see you latter
          kiss
          p.s. I know all about friends with kids, I am 34 and almost all of them have kids..well…

      • BodyRocker_Bonnie

        thanks – - your ladies are a group of girlfriends you lead in working out, right?  I think that’s great.  I have two friends I could possibly do that with, but they are hung up on the gym, watching tv while they ride a bike…but they see my results and are impressed, so maybe I can make a fun suggestion to let me help with some easy home workout moves.  However, they both have kids, and I think getting away to the gym is a reprieve for them.  It is not easy to work out at home with little ones and have your privacy to focus.   I am not a mother, but I’ve seen how challenging it can be.

    • Gerri Lee Schafer

      I’m going to practice some of the fit test stuff too !!!!! See if I can improve my reps…hahahaha

      • BodyRocker_Bonnie

        I liked your approach on it this morning, or rather attack :)

  • Anonymous

    HAHAHAHA she-ra! that was my favorite cartoon when i was a kid! but i saw an episode lately, and it was totally cheesy and lame. (LMAO at Sean: ‘she-man or something!’)

    thanks for everything! 

  • Gerri Lee Schafer

    Morning all, this was one were a single weight just wasn’t right.  I wanted to exercise but not strain, so I went with 27.5 lb in my SB for the swings, and for the reps, I did 1 per arm, so for the 10 reps, I actually did 20 swings , 9 reps I did 18 swings etc.  For the shovels I had to switch to a 25 lb weight plate, my SB doesn’t have side handles.  And for the clean/squat/press I went with an 18 lb hand weight so I didn’t hurt my wrist.  My time was 21:12

    Abs I turned my bosu ball upside down and after trying out a few reptiles, decided to brace it with a hex weight on either side, it still wobbled, but not as much.

    1/ reptile PU 28
    2/ mountain climbers, counted each one, 116
    3/ star jacks, counted each jump in, 52

    ran out of time but added a few extras

    100 HKS – 30 jump knee tucks
    100 HKS – 30 jump lunges
    100 HKS – 30 squat jumps
    100 HKS – 30 dynamic squats
    threw in 30 chair dips for the hell of it after my cool down

    • BodyRocker_Bonnie

      Hey Gerri Lee, great job :)  And can you remind me what dynamic squats are?  Maybe its under the exercise listing on the site but haven’t peeked yet.

    • BodyRocker_Bonnie

      Hey Gerri Lee, great job :)  And can you remind me what dynamic squats are?  Maybe its under the exercise listing on the site but haven’t peeked yet.

      • Gerri Lee Schafer

        they are when you jump your feet out wide and touch the floor in front of you/in between your legs, then jump your feet together, not overly hard, but a good cardio if you go fast enough

        • BodyRocker_Bonnie

          thanks

        • BodyRocker_Bonnie

          thanks

      • Gerri Lee Schafer

        they are when you jump your feet out wide and touch the floor in front of you/in between your legs, then jump your feet together, not overly hard, but a good cardio if you go fast enough

      • Gerri Lee Schafer

         hi again, felt rushed this morning…did a few quick tests on weight for the different exercises then flew at it…in hind site I could have gone heavier on the SB swing and the clean/squat press, but the shovel one I got the weight right the first time.  Sometimes it’s hard being the first bunch of people doing a WO and posting…you don’t have your regulars to judge what weight you should use…I used you as a guide Bonnie, thanks

        • BodyRocker_Bonnie

          I did the same thing before I started…I saw immediately that I couldn’t do everything with the 25lb sandbag. I could almost use two for such occasions ..I really am tempted for that pink one anyway :) The shovel move was on the edge of being too much but I just moved through it carefully so I didn’t tork my back. Yeah there was no way I could clean and press that SB with one hand without getting injured. This morning made me want to have an equalizer, it made the moves just a bit more challenging and I liked how Sean was using it. I tried my dip station and didn’t really like it, it was a bit too high, but I didn’t want to start off on the floor either. PS I use your modifications as a guide too, so thanks back :)

        • BodyRocker_Bonnie

          I did the same thing before I started…I saw immediately that I couldn’t do everything with the 25lb sandbag. I could almost use two for such occasions ..I really am tempted for that pink one anyway :) The shovel move was on the edge of being too much but I just moved through it carefully so I didn’t tork my back. Yeah there was no way I could clean and press that SB with one hand without getting injured. This morning made me want to have an equalizer, it made the moves just a bit more challenging and I liked how Sean was using it. I tried my dip station and didn’t really like it, it was a bit too high, but I didn’t want to start off on the floor either. PS I use your modifications as a guide too, so thanks back :)

          • Gerri Lee Schafer

             just read someones comment saying they used their chin up bar on the floor for the abs….totally forgot that you can do that…duh…so if you have one of those…..will remember to give it a try if this comes up again, the bosu ball added a bit of extra obliques to keep it from rocking even though i had it trapped in between weights…LOL

          • BodyRocker_Bonnie

            no chin up bar…

          • Anonymous

            push up bars would work to, I have the perfect pushups, but the cheap $7 ones would work too.

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

      hye what is HKS??? 

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

      hye what is HKS??? 

      • Gerri Lee Schafer

        high knee skip with rope

    • Gerri Lee Schafer

      oh and for people that are not use to using heavier weights, the key is slow and in control, speed is not your friend especially when you are using body momentum as well as muscles ….it’s not a race

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

    Great workout Sean! I already did my workout for today, I did a workout from Jamie Whitaker (Rock ur body fitness) shes a bodyrocker, tho i modified it a bit and did 4 exercises instead of 6, http://www.youtube.com/watch?v=kC8QW-0hUwU  I did the walking lunges, everest mountain climber and did rolling elevated knees on a chair with wheels.. I didnt do the snowboarder cuz my low back is killing me! sciatica i think :/ 

    28 rounds 20/10 (14 min)
    1. Deep walking lunges R: 14-12-13-13-13-13-13
    2. Deep walking lunges L: 14-13-14-13-12-13-13
    3. Elevated plank rolling knees: 7-7-7-7-7-7-7
    4. Everest m. climber: 34-32-32-32-32-34-35

    And then I did Super Shoulder workout from StrongLikeSusan: http://www.youtube.com/watch?v=twXHHV3DrKk  I did each exercise separately, meaning doing 3 rounds of each exercise and then moving on to the next:

    1. Elevated pike press: 12 reps – 12 reps – 12 reps
    2. Goal Post press up (6kg-3kg): first and last round i used only one weight and switched arms and for the second i used 2 weights.  12 reps (alternating 3kg weight) –  10 reps (3kg each arm) – 12 reps ( 3kg alternating)
    3. Side plank arm lift: this was a total burn. Left: 12 reps Right: 12 reps Left: 12 reps Right: 12 reps Left: 10 reps Right: 10 reps
    4. Pike slide + plank push up (low back hurt alot when doing the pike slide): 9 reps – 6 reps – 6 reps

    Total time: 21:36 min 

  • Kathy_Bodyrock

    Great workout. My time was 24:35. I used my 11kg Sandbag for the swings, my 10 pound medicine ball for the shovels and 6kg weights for the clean and press :)

    my scores for the ab-bonus:
    1. Reptile PU: 20
    2. Mountain climbers: 50
    3. Star PU: 29

    + Burpee for Erin <3

    nice day bodyrockers :)

  • Samanthina

     Hi,guys,Sean’s workout took me 21:31min.,I did the clean & press with 4kg. kettlebell
    Ab routine:
    reptile push up-36
    mountai climbers-70
    star push ups-22
    +
    a burpee for Erin

    Thank you very much,guys and good night to everyone! :)

  • Samanthina

     Hi,guys,Sean’s workout took me 21:31min.,I did the clean & press with 4kg. kettlebell
    Ab routine:
    reptile push up-36
    mountai climbers-70
    star push ups-22
    +
    a burpee for Erin

    Thank you very much,guys and good night to everyone! :)

  • Annebel Wind

    Hi guys, I wanted to say something.. You guys allways say that doing plank jumps down on your ellbows is easier than with straight arm on the hands.. This is actually not true.. I have tried it many times and can last much longer on the arms and hands, feel less abs than on my ellbows.. I think this is because you are less on a angle when you are down on your ellbows.. Or I can do something wrong maybe.. But it does seem to be this way..

    • Anonymous

      hey annebel
      your not alone in that i’ve always felt the same way, so much harder on your elbows!

  • Chris Lee

    done and done.  24:05 with 15kg sandbag for everything.  i thought i wasn’t going to make it with the clean & press, but i just kept thinking to myself “the next set is shorter!”

    i did the abs workout with a narrow grip on a medicine ball.  that was tough.
    reptile pushup 21
    mtn climber 117
    star pushup 34 (holding bent elbows) counted each jump in.

    abs smasher and pushups
    superman
    rollover commando
    breakdance
    tapping
    core twist

    today i’m going to start running.  i figure if i tell you guys about it, it’ll motivate me to actually get it done.  my plan is this:

    run 3k
    20 tire smashes with an iron bar (ea side)
    pick up a big rock and throw it backwards 10x
    throw the same rock forwards back to where i started from
    jump onto, into and out of the big tire 20x
    run 2k
    repeat workout
    run 1k

    kill a beer.

    thoughts, advice?

    chris

    • Gerri Lee Schafer

       well I like the last part…maybe kill more than one LOL…training for your mudder I see.  So are you going to run with the iron bar?  hahaha  Sounds like a very primal run, you get to smash things and throw rocks…don’t tell your mother…and ,,,

      YOU CAN DO IT

      GL

      nice time on the WO

    • BodyRocker_Bonnie

      hey Chris, this had me laughing — then I checked the MN Tough Mudder website (I didn’t know we have such an event here),and now I can’t tell if you are kidding or not :)  I know you are not kidding about the beer. 

      • Chris Lee

        i am actually kidding.  who drinks only one beer?

        • BodyRocker_Bonnie

          yes, I am always practicing my reps…

      • Chris Lee

        i am actually kidding.  who drinks only one beer?

  • Chris Lee

    done and done.  24:05 with 15kg sandbag for everything.  i thought i wasn’t going to make it with the clean & press, but i just kept thinking to myself “the next set is shorter!”

    i did the abs workout with a narrow grip on a medicine ball.  that was tough.
    reptile pushup 21
    mtn climber 117
    star pushup 34 (holding bent elbows) counted each jump in.

    abs smasher and pushups
    superman
    rollover commando
    breakdance
    tapping
    core twist

    today i’m going to start running.  i figure if i tell you guys about it, it’ll motivate me to actually get it done.  my plan is this:

    run 3k
    20 tire smashes with an iron bar (ea side)
    pick up a big rock and throw it backwards 10x
    throw the same rock forwards back to where i started from
    jump onto, into and out of the big tire 20x
    run 2k
    repeat workout
    run 1k

    kill a beer.

    thoughts, advice?

    chris

  • Annebel Wind

    Hi everyone, I am not doing a workout tonight.. i like the look of it though, am doing this one tomorrow.. Have worked out the last 4 days, older workouts and Zuzana’s ZWOW. Am kind of tired. We will go iceskating tonight.. So won’t be sitting on my butt.. :D Post my scores tomorrow.. Good night to you all..

  • Tori Bradford

    This was so hard.  I made it through two rounds doing the one arm clean and press after that I switched to two arms just did the set of reps twice.  So for the 8 I actually did 16 clean and presses.  My sandbag was 26 lbs.  My arms barely made it through the ab workout and I did it with no equipment.  My time was 30:45.  

  • Annebel Wind

    Nice contrast with my profile picture :D
    My iceskating photo:

  • Annebel Wind

    Nice contrast with my profile picture :D
    My iceskating photo:

  • Gerri Lee Schafer

    start with your feet together, jump your feet wide apart and touch the ground in between your legs by squating, not bending, jump your feet together as you stand up

  • Gerri Lee Schafer

    well said

  • Gerri Lee Schafer

     nope, you’re up already…..

  • BodyRocker_Bonnie

    Nice, Esal1.  I agree, I was cautious. 

  • BodyRocker_Bonnie

    Nice, Esal1.  I agree, I was cautious. 

  • Gerri Lee Schafer

     glad to see you back at it…a rest will do you good!!!!!!!!!!

  • Gerri Lee Schafer

     glad to see you back at it…a rest will do you good!!!!!!!!!!

  • BodyRocker_Bonnie

    Right on, MrsSchiveley, reps reps reps :) 

  • BodyRocker_Bonnie

    Right on, MrsSchiveley, reps reps reps :) 

  • BodyRocker_Bonnie

    Hey Coffeeandbooks – - for the abs exercises, you just run through them once each.  Set your interval timer for three rounds of 10 and 50 seconds.   But if you want to amp it up, you can run through it more than once, or set your timer for double / triple the rounds.  

  • BodyRocker_Bonnie

    Hey Coffeeandbooks – - for the abs exercises, you just run through them once each.  Set your interval timer for three rounds of 10 and 50 seconds.   But if you want to amp it up, you can run through it more than once, or set your timer for double / triple the rounds.  

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

    I posted a link to your awesome sandbag on my beginner guide.  This is the best homemade equipment I’ve seen!

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

    I posted a link to your awesome sandbag on my beginner guide.  This is the best homemade equipment I’ve seen!

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

    They moderate comments, so sometimes there is delay.  

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

    I’m planning to use my 8# fitball & do wood-choppers instead of shovels for the same reason.  My husband has a big bulging disc in his lower back….the last thing we need if for my back to be injured too!

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Al—righty THEN! I doubt I’m going to be able to feel my arms tomorrow… let alone lift them… But I am damn PROUD! Can anybody see the beam of my smile where they are??! I completed the whole workout using my 14kgs KettleBell…. and like many others, I seriously thought, I’ll get to maybe round 8/7 before I have to lighten the weight or plain give up on the clean + press!! I ignored the bad voice inside and PUSHED through keeping my form in line… I’m so HAPPY!!!
    My time was 30:37. 
    Ab Bonus scores (Using pullup bar on the floor, fun!)
    Reptile Pushups – 14
    Mountain Climbers – 79
    Star Planks – 60 (in+out=2reps)

    Whoooooosh!!! Thank you so much guys, thank you thank you for making me feel this AWESOME!!!!

    + Erin Burpee :D x

  • Gerri Lee Schafer

     check out Jess’s FB page, she posts some real nice bodyweight killers

    http://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574

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

    Do the variations Sean showed in the tutorial near the middle of the video.

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

    Do the variations Sean showed in the tutorial near the middle of the video.

  • Kkdegner

    10:51 w/ a 5 ib weight

  • Saminasblog

    OMG!!! I was dying after 10 min…I’m a new body rockkkeerrrr :-((((

    • Karin Sweden

      Welcome to bodyrock! ;) Don’t worry just keep pushing, it may hurt but you’ll learn to push thru it. =D No sad faces be proud that you’re here and want to be healthy. That’s an amazing accomplishment by it self. Good job Samina!

  • Kim Hawkinson

    OK, So I just finished.  Sean I hate you but love you at the same time.  I’m conflicted ;) 

    Time was 25:50. So freakin’ proud of myself for finishing that.  I did the ZWOW #3 last night and the super mans KILLED my back.  I’m off to take some L-glutamine and had a protein packed lunch.

    OH, arms hurt too so did 50/10 of straight abs (25), bicycle crunches (36 – elbow to knee counts as 1), and leg raises (15).

    Hope you all have an amazing day. I’m hoping to get 2 workouts in tomorrow. We’ll see:)

  • Cambri87

    So, this is my first 30 day challenge and I’m really excited!  I don’t have any equipment currently, so I had to improvise but, I still got an amazing workout.  I just put my 2lb wrist weights on and used my 5lb hand weights, instead of the bag.  I was literally dripping sweat.

    I finished to 300 reps in 17.1 minutes

    Reptile push ups (on elbows) – 23Mountain climbers – 60Star push ups – 37

  • Rockchick

    18:58 for the workout and I used a 20lb dumbbell as that’s all I had handy!  Still tough.  Abs workout – no equalizer, but i inverted myself on hand weights: reptiles: 16; mountain climbers: 95; star pushups: 50

  • http://www.facebook.com/jasminens Jasmine Smith

    Holy cow!!!!! I just did this and I am dripping with sweat….I’m some what out of shape so it took me 34 min 50 sec. But I can say I did it!!!!

  • Anonymous

    oh no!…If you want to workout…just workout…in time you will find some alternatives, or you will make your own stuff…but not having the equipment is not why you shouldn’t workout!…we all started with nothing, believe me!
    good luck

  • Anonymous

    Hey…one question…where are you from?. I was wondering about your name…?? 

  • michelle

    my shoulders HATE you right now…..  I would have NEVER thought i could do a one arm clean and press with a 30lb sandbag much less over and over and over…….

  • Anonymous

    Honestly I am feeling it in my back…but I had so much back problem in past two months that I think it was a little bit to much…I was careful, I did swings with both hands, second ex. I used only 5 kg ugi ball, and for the last one I did modification with one leg burpee, I knew it would be too much for my back…and now 7 hours later the pain started in my back..middle part of my back..I hope it is just muscle pain..

    • md

      I have suffered from chronic pain for over 4 years and some things that always help are: finding correct posture (not just spine but shoulders, hips, how I stand on my feet…) and REALLY breathing into my core and spine using my diaphragm properly (not easy to do but essential while strength training).  Youtube has helpful info on this info.

      Hope this helps – it should :)

      • Anonymous

        thank you…when I think of it I do have posture problems my whole life,and it is better this past years,due to workouts etc. but I can not correct something I did wrong for so long in such short time…for me the biggest problem is sitting on a chair…I will check out  the you tube tomorrow, now I go to sleep

        good night

  • md

    My husband thinks that Freddy and Sean look like “werewolfs”  – something about their eyes and dominant facial features (thought you might find that entertaining :)

  • Anonymous

    hey guys!  did fcuk the gym workout this morning! http://www.bodyrock.tv/2010/07/31/fcuk-the-gym-workout/  those 5 sec rest intervals are killers!  I forgot to do sean’s ab bonus, will have to do it later or tomorrow

  • Anonymous

    yes Croatia…Rijeka…susjedi zar  ne??
    Nice to have Slovenian girls here…

  • Anonymous

    Just one of those days…we also split in august 2011 and we had a very bad breakup…and it lasted for a while…
    everything is cool, I am good now, I know that everything all of the girls said is truth, but I had a really bad morning after that dream…bodyrock and bodyrockers once again came to my rescue…
    thank you all and good night (laku noć Slovenia..hihi)

  • Daphedan

    didn’t do the abs cause I’m out of time, but the 300 reps (which turns out to be 275 if you add it all up??) took me 22:49 with a 15# weight.  This one was really hard for me.

  • Elena Ioan

    I’m dead!! Wich means I’m in heaven! :) The pyramid took me 28:37 and for the Abs WO, I did about 15 Reptiles, 80 Mountain Climbs and 20 Star push-ups… As I was holding position in the 10 sec (and because dead people don’t have memories anymore), I don’t remember my exact scores… ;-) Nice Workout everyone!

  • Jessie

    While this is a work out to be cautious with, it IS a GREAT workout for someone like myself. 
    I am a paramedic and do A LOT of awkward lifting and twisting. Back, knee and shoulder injuries are very frequent in my profession, so I look at it like this:If I can work out the proper way, lifting and twisting, in these work outs…then muscle memory will take over in the real world and I will automatically tighten my core, correct my posture and hopefully not get hurt lifting patients.

    • Jules

       I totally agree Jessie, I’m an R.N. and I automatically tighten my core when I’m doing any turning or lifting of patient’s .  I did that when I was doing this workout and I didn’t feel any “tweaking” in my lower back at all.  The key is to always use correct form and tighten the core.  bending at the knee’s also takes most of the pressure off the spine as it puts the burden on the thigh muscles, which are large and can provide a safer form of lifting and twisting.  

  • Janessa Reimer

    i finished this killer of a work out in 17:53min, i had to modify a few things, but it was still a hard workout. for the ab bonus: reptile PU(on knees):19 Mountain climbers: 93  star: 41

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

    2/7/2012
    Wow, this was a tough workout!  I modified many things, but it was a killer.

    sandbag swing (~22# in bag)
    shovel – used 8# fitball
    1-arm clean & press – for the 10rep round I did the crossed ankle push-up 1-leg jump ups; the other rounds I used a 10# dumbbell & did a clean/press/squat

    20:45

    abs
    reptile push-up 16 (4 from toes)
    mtn climbers (my shoulders were on fire!  i had to stop a few times :/) 90
    plank jacks 25

    I rode my bike for 2 hours on the beach before this workout, so I’d like to think that had something to do with how tired I was/am.  I am so fatigued; it’s very uncharacteristic.   I’m glad I worked out despite that feeling :)

    Thanks!

  • xuely

    I did it…It took me 41minute 50seconds…I love it!!

    Abs Routine
    Reptile push up: 14
    Mountain climber: 70
    Star push up: 29
    (HAnds on the staircase)

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

    You’re welcome!  It really is a great bag.  If I didn’t have one already I would make it!

  • MariaBjørgJepsen

    I loved this little brutalizer, Sean :)

    My workout yesterday was 400 push-ups (7 different kinds) and 100 Frog Squats.

    So unfortunately, my upper body was sore right from the beginning. I couldn’t do the Clean & Press with 1 arm only, so I used both arms and still had an awesome workout!

    I used my 15 kilo sandbag most of the time, and my 5 kilo gym ball for a few rounds of the “Shovel”. Time = 11:40.

    I started with Jess’ newest bodyweight workout, which was lots of fun:
    12 x 10/50 sec:
    1) Side Plank & Double Pump Push-up Combo: 18-18-18-18.
    2) Sumo Squat & Side Leg Lift: 48-50-52-55.
    3) High Knees: 221-217-223-225.

    Have a GREAT Thursday!

    Love, Maria

    • MariaBjørgJepsen

      This means I did 20-18-16-14-12-10-8-6-4-2 reps of the Clean & Press with both arms :)

  • Anonymous

    hey!

    I did this one at work tonight 60 high knee get ups – http://www.bodyrock.tv/2010/12/02/exercise-challenge-60-high-knee-get-ups/  thought my lungs or my heart were going to explode!

  • Anonymous

    hey!

    I did this one at work tonight 60 high knee get ups – http://www.bodyrock.tv/2010/12/02/exercise-challenge-60-high-knee-get-ups/  thought my lungs or my heart were going to explode!

  • Jenn

    I did this last night in 16:07.  I don’t have a sandbag, so I used regular weights.  I don’t think I used heavy enough weight, because I have no soreness today.

    For the abs bonus routine my scores were:
    1) Reptile PushUp:  14 (last 2 on my knees)

    2) Mountain Climbers: 70
    3) Star Push Ups:  26 (these were extra hard because first my feet were sliding on my floor, then after putting my mat across for my feet, it was sliding back constantly).

     

  • Annebel Wind

    Hi guys.. See really really fast times here.. How is that posible? Did you guys go true all 10 rounds of count down? Speady :D 
    My time was 36.18 and used my 8kg sandbag. Really brutal. i had to switch to regular clean, squat and press instead of the one arm clean and press at round 5. And started dowing 2 rounds around the world and squat instead of shovel..
    The bonus abs took the last bit of energie I had left in me..
    Reptile push ups: 16
    Mountain climbers: 75
    Plank jacks on elbows: 26 (a disaster! had to stop about 4 times, was wiped out)

    Thanks guys, loved it!

  • Annebel Wind

    Hi guys.. See really really fast times here.. How is that posible? Did you guys go true all 10 rounds of count down? Speady :D 
    My time was 36.18 and used my 8kg sandbag. Really brutal. i had to switch to regular clean, squat and press instead of the one arm clean and press at round 5. And started dowing 2 rounds around the world and squat instead of shovel..
    The bonus abs took the last bit of energie I had left in me..
    Reptile push ups: 16
    Mountain climbers: 75
    Plank jacks on elbows: 26 (a disaster! had to stop about 4 times, was wiped out)

    Thanks guys, loved it!

  • Annebel Wind

    Hi guys.. See really really fast times here.. How is that posible? Did you guys go true all 10 rounds of count down? Speady :D 
    My time was 36.18 and used my 8kg sandbag. Really brutal. i had to switch to regular clean, squat and press instead of the one arm clean and press at round 5. And started dowing 2 rounds around the world and squat instead of shovel..
    The bonus abs took the last bit of energie I had left in me..
    Reptile push ups: 16
    Mountain climbers: 75
    Plank jacks on elbows: 26 (a disaster! had to stop about 4 times, was wiped out)

    Thanks guys, loved it!

  • Malmonachino

    i LOVE that you explained the importance of resistance training and the myth that it will bulk women up! so many of my female clients are afraid of resistance for that very reason, but it can’t be stressed enough just how much more effective it is at burning fat than cardio alone. also, it helps build bone mass, which as a woman is very important. osteoperosis is no joke! pick up those weights ladies! strong women are sexy inside and out, and you are all worth the extra effort….

  • Natalie Anna

    This was an awesome workout! The heaviest dumbbell the gym I go to has is 15 pounds. So it was kinda easier for me to do it, but I tried to go straight through without taking any breaks, so that made it a little harder! I finished that part in 19 minutes and 27 seconds, and the 2nd part, I did 13 reptile pushups, 70 mountain climbers (on ball) and 25 plank jacks from my elbows, for some reason when I do those on my elbows, I feel it more in my abs. (: 

  • BodyRocker_Bonnie

    Hi Nena, Zuzana is doing workouts again – - she has her own youtube channel – - look for Zuzka Light. She does ZWOW’s (Zuzana’s Workout of the Week).

  • Bizzielizzi

    I did it….. major modifications but I FREAKIN’ DID IT!!! I’m so proud of myself!! Fruit smoothie here I come

  • Marta

    Hello Katrina!
    It’s natural that you gained weight, first because you are gaining muscule! I don’t know how much you weight, but if you are overweight, you will start loosing weight.
    Just don’t look too much to the scale!! Continue bodyrocking, continue your right eating! And just feel good in your body! Look at the mirror and see the diference, and just feel awsome in your pants ant t-shirts :D

  • Marta

    You did your best!! That’s allright! My suggestion is, just keep doing what your doing, and one day you will do this workout till the end :D

  • http://twitter.com/AnneKPSG Anne Kristin Griggs

    Don’t know why but non of my posts show up, so I’m re-posting
     
    I’m in the process of packing did this with a 10 lb db 22:08 min

  • jmill

    Loved this workout.  Totally digging the additional weighted training that you’re contributing to the BR scene, Sean.  I’ve been doing BR for just over a year now.  I’m loving the cumulative benefits, but I have a hard time building any kind of upper body muscle tone at all.  Not talking bodybuilder, just basic strength and tone.  As a woman, it’s always a little harder to build muscle mass.  The intermix of some focused resistance training, is starting to help. And is fun.

    Like others, I had to especially watch my form on this one — for me, not the back, but the one-arm press, to keep the weight in control and avoid tweaking my elbows.  And I shortened the workout this time when I couldn’t keep good form anymore.  

    But the thing I learned to my amazement, back when I first started BRing with Zuzana and Freddy and was dealing with tweaky 47 year old runners/bikers knees, an ancient wrist injury, and so on and so on, is that doing these workouts consistently and modifying as needed, it is possible to get strong around those injury points.   Never thought, at 48, I’d not only be doing, but would be loving squats, adding weight to them, etc.  NEVER thought that wrist injury that I’ve had for 20+ years would go away.  So I know that someday, my arms will be able to handle this workout all the way through.

      

  • Jules

    Insanely awesome workout!!! I loved, loved, loved the one arm clean and press, totally my fav exercised for arms now.  I hope you will continue to have workouts with that kind of theme,; using only the sandbag, or Ugi or dipstation for almost an entire workout.  I seriously was a hurting unit today on the my nursing station lol.  Thank soooo much for all the work and effort Freddy, Sean and Lisa Marie  Sending much love from Edmonton <3

  • http://twitter.com/IronFistGirl Tara Fox

    This was tough !! I did the bonus ab routine as my warm up and then used a 8kg kettle bell for the first round of the main workout then switched to 6kg kettle bell as i just got my sandbag but have nothing to fill it with yet.

    Ive just had my 2nd baby 3weeks ago, Yay Congrats to me lol. :) My body has recovered amazingly and people cant believe ive just had a bub, i owe that to Bodyrock and Zuzana who really inspired me to keep bodyrocking up till i was 31weeks pregnant. Good to be back into it, altho a little unfit i know it wont take long to get my fitness levels back up.

  • MariaBjørgJepsen

    I did Zuzka’s old 600 Rep workout today, with a few modifications, because I couldn’t jump too loud. Later I did Sean’s newest workout without sandbag in = 12:14 min. I did feet elevated Tricep Push-ups, Burpees & Pike Presses instead of Reverse Pull-ups. Nice little sweat :)

  • http://mybestmebyjoe.blogspot.com/ Josée Levesque

    Was not very quick but gave it my all.
    300 rep: 27:18

    Abs
    1)11
    2)22
    3)15

    My arms are dead but I feel so good!

  • lucY

    My time was: 23.31mts bad routine for mi knees :(
    abs: 15/100/50

  • lucY

    My time was: 23.31mts bad routine for mi knees :(
    abs: 15/100/50

  • Cindy

    I did it at home today. My time was 23 minutes. I only used my sandbag for the first 10 repetitions and changed to a 10 pounds KB.
    Ab workout
    1 15-14-13
    2 Mt climbers 79-80-72
    3 Star pushup 52-50-40
    I love this workout and I will revisite it soon. Sean, you are awesome!
    Thanks to Freddy, Sean and Lisa

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

    Thanks!

  • Anonymous

    This is why I love this community…we are all people withe real problems, and we all help each other…
    I don’t know what to say to you David to make you feel better, but I know that today I will dedicate my workout to you!!

    Thank you,and stay strong!!!!

  • Anonymous

    So…Dalmatinka, a??
    Hope you did good on your exam…what do you study? I here that life is good for young people in Ljubljana..I was there but for a few hours so I didn’t see it much…
    laku noć opet

  • Anonymous

    Zdravo…
    I am bodyrockin for 2 years or so…I don’t know exactly, I didn’t write down my first workouts for a month or two,,but it is 2 years or a little bit more..
    I am 34 year old touristic animator so I am just being crazy for money…hahaha..
    I worked all around Croatia,last summer on Cres, and this summer I will go again…
    I worked 2 years in Umag also..
    I heard about Rogla, but to be honest I don’t like snow so much, it is ok, but I am not used to it…:(
    And our politicians ….well Jadranka and Borut get along just fine…hahahahahhahahaha
    But we won’t talk about that here..
    Now I am leading some ladies in their workouts 3 times a week…I just came home from my training, and preparing for Bodyrock….
    If i ever come to Ljubljana, and I hope I will…I will contact you…and when you are in Croatia just write me an e-mail…[email protected]

  • rybka

    diet?:)

  • Eris Goddess of Discord

    used 2 10lbs dumbells in a sack. it worked out pretty good if i took my time, but its a TIME CHALLENGE & when my bf finished like 5 mins ahead of me i switched to our homemade sand(rice)bag (20lbs) & flew threw the rest of the work out. it was a lot easier when i didnt have to focus so hard on not getting clobbered with 20lbs of iron during the shovel. i got dissapointed at my time, free weights have always been a fav & i thought i was going to blaze through this no problem. i ran out of time so i still have to go back & do the push ups.

    as it stands my time is 34:25:51 
    can’t wait to come back to this one & smash it!

  • Eris Goddess of Discord

    i think we make up the leftovers with the 3 min ab routine

  • Cherise

    I forgot to time myself, but I’m thinking it was somewhere between 35 mins and 40 mins. Goal is 25 mins this time next month!

  • Tamalimama

    Finished in 18:20… then did abs, my arms are killing me 
    thanks!

  • Lisah Marie

    I’ve read from other posts that yes it is only one round of abs
    RPU 30
    MC 60
    SPU 19 (couldn’t complete LOL)
    As for my 12:19, if I used more weight, would that have slowed me down a bit?  Also, alternating hand swings I just counted to 10, should I have counted to 20? 10 right, 10 left?

  • Marta

    Almost 1 year :D 11 months

  • http://www.facebook.com/profile.php?id=1021440002 Maddie Sarbo

    Is this supposed to be 275 reps, because (10+9+8+7+6+5+4+3+2+1) x 5 = 275, not 300. Anyway, thanks for the exercise. I just added 5 reps each exercise and evened out.

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

    Done in 14 minutes. Sweaty!!

  • AmBoaksy

    WOOOOOO!!!! My sandbag arrived today.  I can finally do these w/os properly – hence my goin back to these workouts.  And boy, does it make a difference!  My time for this workout was 26:07.  I wanted to add some extra weight to my sandbag (it’s bout 18lbs right now) but didnt’ have time to get rice from the supermarket yesterday, so I had to use wat I had in my sandbag sub-in.  Nevertheless, it was intense enuf.  I’m dripping sweat atm.  For the abs portion, I got:

    Reptiles: 13
    Mtn. Climbers: 70
    Plank Jacks (o god, I bonked at this point): 23

    Have a great day everyone!  Thanks BodyRock Crew for this w/o.

  • Shana

    Ok so the first set I did in 25 min. Not bad for my second Bodyrock workout! For the interval workout, I did: 15, 38, and 10. I can definitely feel that my muscles will be sore after that workout! Feels great!

  • Anonymous

    I had to do some modifications and I only did 150 reps in 22 minutes =/ I feel annoyed when I can’t finish the workout and to be honest I feel worse than before I started it. My back was fine though for this workout, I think engaging your core really helps and I definitely felt the burn on the obliques with the shovels. 

  • Anonymous

    15:47. with 15lb kettlebell. It took every ounce of my  bodyrocking spirit to finish this one. I didn’t find it overly difficult… just extremely boring! Not a fan of the pyramid I guess.

  • Kita115

    what happens if you dont have a stablizer..or a sand bag… what alternatives are there? 

  • http://www.facebook.com/jklepack Jessica Klepack

    Just finished this workout.  I used a 5 lbs weight and made it though all the reps in 11:37!!  I was surprised I did all those reps but once I got to 4 reps it went by so fast I love doing reps this way.  I did 19 Reptile Pushups, 29 Mountain Climbers, and 12 Star Pushups with no modifications.  I’m really going to try hard to start without modifications otherwise I don’t think I’ll push myself to do pushups like the big kids :)

  • Iris

    This was so hard, i am still breathless but i am so glad that i have done this.
    Time: 35:35 min
    RP:15
    MC:30
    SP:15

  • Laura

    17minutes and 34 seconds… I just can believe i finished

    22 RP
    30 MC
    35 SP

  • Jules

    I love the workout sooooo much, really challenging, but not more than you can handle.  My time 25:21…i wasn’t sure on the sandbag swings so I did one for each arm.  Hope you all had an amazing time in Montreal and Happy Belated b-day Freddy <3

  • http://www.facebook.com/people/Rebecca-Biggs/100002016718294 Rebecca Biggs

    This is amazing!  I love the different exercises that are shown.  Yes, it will take a lot of work, but I believe that it is going to have awesome results.  It has been 8 years since I have done anything other than the occasional walking, and even though I am sore as hell the next day, it is a good sore because I know I worked my butt off to be that sore and will look amazing this summer : )

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

    Second workout today! (I know I know….I’m late)

    Pyramid done in 17 minutes 12 seconds using a 20 lbs kettlebell.  Pumped for tomorrow’s workout!

  • Kellye

    Well, day two-just found this website yesterday and I am OUT of shape. Was only able to complete 3 sets of the 300 rep fat slaughter challenge….but, I figure 3 is better than none. My chest and abs are definetly feeling this. :D

  • LoveHateHandles

    DONE!!!! 18  mins with a rucksack with a frozen chicken in it… dont know the weight, but heavy enought for my wee arms.   Reptile push ups: 21 – Mountain climbers: 47 – Star push ups: 23… 

    sa-weet…  

    • http://www.facebook.com/profile.php?id=23702683 Tiffany Aki

      Never thought to use a frozen chicken! Awesome! Keep it up! I’m going to go get my sand from the beach since I live in Hawaii :)

  • angela14

    Second day of bodyrocking, OHMYEFFINGOD! My legs kill… I dont even know how im alive after this workout but yeah my time was 30:65… i know i suck but whatever. I feel great and my legs are pulsing so are my arms.

  • Anonymous

    sweattttty!!! but done in 18:45…. used a 6 person tent (in the bag of course) as the sandbag for the first 2 rounds (10 & 9 reps), but it was a little too awkward so i switched to a 10 lb kettlebell (much easier….) so after 2 rounds i did the rest standing on a bosu (flat side up) & the sweat was pouring off!
    ab routine done on bosu as well: 17 reptile pushups, 48 mountain climbers, and CRAP realized i did the star pushups wrong- added a pushup between each jump… so 15 of those. 

  • Srgani

    Ok i just started this challenge and are doing good i think! Did the test yesterday and today’s 300 reps… Buuuut i have a question i dont know if its normal or i did more than i was supposed to but my back seems weak or trembly when i put myslef in certain positions… I notices this during the day…please let me know if i did things wrong or its normal. (the trembly stomach back)

  • Anonymous

    Just finished! Time was 20:16 using a 15# dumbbell. I forgot to count my reps for the second part, but it was a strong effort throughout. Feeling great! Now I’m going to go for a nice run or skip some rope. 

  • http://www.makavelina.cz Nina_CZ

    Oh my. I can’t belive how hard/amazing there “new” workouts are. This was my 4th workout with “New Bodyrock Team” (sorry for still saying NEW….). I never felt so bad. I stopped my timer after round 3 and sat on the floor, really wanted to quit. But in a second I got up, started my timer again and finished strong. I felt so bad about quitting, I just couldn’t let it happen. I finished it all in 23:24 which I am pretty happy about. After second round I replaced my sandbag it with 6kg kettlebell only for the clean+press, everything else in all rounds done with 9kg sandbag. At the very end I was so dead that I didn’t even wanna do the bonus, but a voice inside my head told me: YOU’RE NOT GONNA GET RID OF THAT BELLYFAT WITHOUT DOING A LITTLE EXTRA SOMETHING!!! and I did it. Weak (Reptile – 15, MCs – 60, Star Plank – 30), but I did it. I am super happy. I bought my first Vibram Five Finger shoes today and I was wearing them during today’s workout (since there was no jumping and stuff, so I could try how comfortable they are), and it was a great experience. Even at the end with Mountain Climbers, it was much more comfortable than in my regular Nikes. Great workout. Great job. Thank you… Picking something easier for tomorrow, but definitely WILL workout :)) Friday is nigh :D

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

    Did this one yesterday struggled with a weight so used some water bottles but I think I definitely need to use a heavier weight so gonna make makeshift sand bag at some point

    Killer by the way!
    Reptile push up on knees 13
    Mountian climb 45
    star push ups on elbow 12

  • guest

    That is very inventive! When the chicken is gone, you could try using text books in a bag. That’s what my roommate and I use.

  • Dusti

    19:56.2 and my legs are about to fall off my body. :) awesome!

  • Anonymous

    I missed the Feb challenge first time round so I’m starting it this month. I used 25lbs for the first round and then realized that would not go well for the remainder of this workout. I ended up using 25lbs for the swings, an 18lb bodybar for the shovels – killer- and 10lbs for the clean and press. It took me 24:36. I did the abs with my dip station lying on the floor. 12 very sad looking reptiles, 80 mt climbers, and 32 plank jacks. Now to see what’s up for tomorrow.

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

    I just started the Feb challenge yesterday here are my scores from today:
    pyramid- 18:56, 22 reptiles, 65 mountain climbers, and 32 plank jacks… hope I can move tomorrow!

  • http://www.facebook.com/profile.php?id=1220709180 Stine Klostergaard Rustand

    I don’t have the sandbag and I don’t have the Equalizer eather. How can I do this workout without them? I have just startet the 30 days challenge. 

  • http://www.facebook.com/nikalaily Nicole Kay Sammons

    Oh man! That was awesome! I hit it as hard as I could followed by some aerobics… WOW! I heavnt worked this good since Military Basic! Love it! Keep them coming! 

  • Carriefarley

    Done! Not going to be able to walk for the next 2 days!