Feb 8 2012

Tighten It Up Workout – Day 3 Week One of The February 30 Day Challenge

Posted by Frederick | In All Exercises, All Videos, All Workouts, February - 30 Day Challenge, Food And Diet, Today's Workout

Hi Bodyrockers,

It’s day three of the New February 30 Day Challenge, how are you guys holding up so far ? It’s the first and second week that are always the hardest so stay focused and keep motivated. Make sure you are following the diet challenges and workouts everyday & most importantly, keep helping each other by being kind and offering your advice as working in groups and supporting each other will only increase your chances of reaching your goals.

Big News! We have been awake since yesterday morning travelling to our new BodyRock destination but before we crashed we made sure we went straight down to beach and smashed out the next challenge for you guys before the sun went down. We are working our flip flops off to make sure we can all complete our daily Bodyrocking workout together :)

All this week we will be bringing you workouts and diet challenges from the beaches in the Turks & Caicos. We are not sure yet about the internet speed over here, but when did that ever stop us? So in true BodyRocking style, for todays workout we have taken pictures of each exercise with the modifications below each one for you to follow. If we can get videos up we will – if not we will keep the workouts flowing in pictures until we return!!!

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
  • 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.

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

Make sure you check in for the next Diet Challenge and Sean’s Workout tomorrow :) – Day Three Here we come !!

After being up for close to 48 hours we finally land in the Turks and Caicos Islands :)

We raced to the beach to catch the last rays of the setting sun to shoot todays workout!!!

No time to kid around – we filled the sandbag with white sand and hit the workout!

.

Todays Workout:

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag

Place the bag between you legs …

Core tight, Squat down, Holding the sandbag bag on either sides

Lift to the Left Shoulder & drive up into a strong standing position .. Drop the bag back down between your legs

Repeat with the Right Shoulder & continue to alternate left & Right Shoulders with a centre drop for the 50 seconds – (One shoulder = One Repetition)

.

2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) – using the Pink Sandbag

Get into the Press up Position. Core Tight, Lift the leg closest to the bag

(Modification – Don’t lift the leg, just Perform a push-up to your level. Click Here to watch the Fit Test Video for alternatives push-up modifications & Technique)

Lower your body to the floor, keeping your body strong and your core tight

Return to the starting Position

Jump or Walk the Legs in

Jump or Step over the bag

Repeat exercise on this side – lifting the leg closest to the bag to perform the Push-up

.

3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag

Hold the sandbag in the above position – (Sandbag/Weight Optional for Modification)

Core tight. Perform 10 High knees (Modification – Loose the jump and just lift the knees as high as is comfortable – Weight Optional)


Drop the Bag

Using the bag as an extra stability core challenge – Perform 10 Mountain Climbers (Modification – Loose the jump between each climb and just lift the knees as high to the chest as is comfortable)

10 High Knees + 10 Mountain Climbers = 1 Rep

.

4) Tuck Knees & Explosive Star Jump


Start in a standing position

Hug Your Knees (making sure your knees don’t go over your toes and you sit back into the squat – Hips First)

Explode into a Star Jump. Jumping as high as you can. (Modification – Squats. Weight Optional. Click Here to watch the Fit Test Video for squat advice & technique)

.

Ab Bonus!

1) Star Abs – Alternate L & R arms & legs

Lie in the star position, engage your core

While maintaining the star position - Lift your shoulders and feet off the floor  - Touch the opposite hand to the opposite foot. (Modification – Straight abs.Click Here to watch the Fit Test Video for Ab advice & technique)

.

2) Left Oblique Plank & Side Drop

Get into a strong side plank position. Straight body line, core tight. (Modification –  Come down onto your elbow and use the raised arm for support on the ground.)

Lower the hips to the floor (Modification – Hold the side plank for as long as possible and relax down when required)

Most importantly – Enjoy Your Workout :) We will see you guys tomorrow with the next workout in our 30 day challenge :)

See you on the beach with us!

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores and push as hard and you can to maximize your overall results.

1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the Pink Sandbag

2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) using the Pink Sandbag

3) 10 High Knees & 10 Mountain Climbers – using the Pink Sandbag

4) Tuck Knees & Explosive Star Jump

Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Star Abs – Alternate L & R arms & legs.

2) Left Oblique Plank & Side Drop

3) Right Oblique Plank & side Drop

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 :)

Have you guessed where we are yet ?

See You Tomorrow BodyRockers … Time for bed for us :)

Freddy, Sean & Lisa-Marie



Around The Web
  • Chris Lee

    First post!

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

    I wrote this down for tomorrow. 

    Here’s a healthy side dish/salad/snack that I made tonight.  I love it so much that I’m a little obsessive about this salad…. it’s good with rice & meat, a little feta cheese, alone, mixed into other salad…http://moveeatlivewell.blogspot.com/2012/02/delicious-cabbage-salad.html

    • Anonymous

      I make this salad more often for dinner, without  the onion and sugar. Gone try it with onion.

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

        The onion is good.  I think next time I”ll use green onions instead of a brown onion.  I used the molasses because I like how is smooths out the vinegar. :)  I ate it for dinner last night!

    • Anonymous

      I make this salad more often for dinner, without  the onion and sugar. Gone try it with onion.

  • MariaBjørgJepsen

    I LOVE that beach wear, Lisa :) You look God damn hot and very very nicely tanned :) Gonna try it tomorrow morning!
    Love, Maria.

  • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

    Lisa I have to say …… you are f@#$ing smoking hot!

  • Anonymous

    Awesome WO.. Just did it.
    Here are my scores. 

    1) Sandbag Shoulder Lift & Drop (L & R Shoulder) 18,16,16
    2) 1 Leg Push-up’s & jump over the Sandbag bag 9,9,9
    3) 10 High Knees & 10 Mountain Climbers   4& 10MC,5 ,5 (bodyweight) 
    4) Tuck Knees & Explosive Star Jump 25,25,25 (killer)

    Ab Bonus:
    1) Star Abs – Alternate L & R arms & legs. 24
    2) Left Oblique Plank & Side Drop   18
    3) Right Oblique Plank & side Drop   18

    Have a wonderful day all

  • Anonymous

    Hi there

    so NO workout for me today,due to my back pain, BUT…it is much better then yesterday, and then I thought it would be…I just got scared yesterday, but it seems to me that it is just a muscle pain from yesterdays workout…I will take it easy for a day or to, to be sure…
    but..still I feel great today…had a bit of crises yesterday and I think that I overdid with workouts, I just wanted the pain to get out from my heart…and it went to my back….ahhahahahahahahahhahahah

    never mind…the morning brought sun!!!!

    I am going to see one play in theater tonight, so that is that for me today..

    kisses to you all

  • BodyRocker_Bonnie

    Feeling good!!! That was a great workout, I had fun and it was killer.  I was careful of my knees today - they got pretty worked yesterday with all the squats.

    25lb SB shoulder lift:  20, 18, 19
    1-leg PU & SB jump:  8, 8, 8
    High Knees/Mnt Climbers sets (used 8lb Ugi ball for less stress on knees): 4.5, 4.5, 4
    Explosive Star Jumps(more like jacks than jumps)  25, 23, 25

    Abs Bonus:
    Star Abs  24
    Oblique plank & drop (L):  15 /  (R):  17 

    For extra afterburn: did 2 rounds of the following –
    4 rounds of 10/20 interval high knees (2 minutes)
    20 swiss ball passes
    20 knee raises on dip station
    20 tuck jumps

    And with a few minutes to spare before I had to end, I set my timer to a countdown of 3 minutes and did all burpees…for a total of 22.

    Thanks Lisa, Freddy & Sean – the pictures & descriptions you posted were excellent!

    • MariaBjørgJepsen

      NICE work, darling :) I really feel the Jump Tucks working on my thighs and butt! You said you want to target your lower body more? Well, my booty is kind ‘a…. ghetto!!! hahaha. So I might have some awesome exercises you can try :) If you want!!!

      • Gerri Lee Schafer

        please do share Maria

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

    what?!?! so jealous…. beeeeaaaaacccchhhhh Lisa… you dont need a tan. you already have one. lets trade

  • Gerri Lee Schafer

    Morning,

    I modified this one a bit, had enough of lifting things off the ground yesterday and really wanted to work my legs this morning, so I did regular SB squats for the first exercise 32.5 lb.  I also just went for speed on the HK/mountain climbers, so I didn’t use any weight.  My reps.

    1/ SB squat 32-29-29
    2/ 1 leg PU/side jump 9-9-9
    3/ un-weighted HK/MC 5 sets plus 5 HK – 5 sets plus 9 HK – 5 sets plus 5 HK
    4/ tuck knee/star jump 32-32-31

    abs

    1/ cross body star crunch 31
    2/ left plank hip drop 31
    3/ right plank hip drop 33

    gotta say I really felt yesterdays WO in my obliques today

    followed this up with a few extras, I’ve gone to doing an extra 100 PU’s every second day, changing it up…LOL

    100 HKS – 20 military PU – 20 straight abs
    100 HKS – 20 santana PU – 20 froggie crunches
    100 HKS – 20 decline PU – 20 bicycle (left and right counts as one rep)
    100 HKS – 20 tapping PU – 20 knee raises
    100 HKS – 20 super wide PU – 20 oblique thrust knee raises

    and then I get to shovel snow when I get to work today

    • Chris Lee

      great scores, gerri lee!i

  • AmBoaksy

    O my!  My workout log is stained by dripping sweat.  Those start jacks are far harder than they look.  I did manage to do the high knees w my sandbag tho.  I didn’t get as many reps in, but w/e.  Onward and upward!

    Sandbag Shoulder Lift (I added in a squat at the top as well): 11/10/8
    1 Leg P/U w Burpee (no room to jump sideways): 11/10/9
    10 High Knees (w Sandbag) and 10 Mtn. Climbers: 6/4/3
    Star Jump: 14/20/21
    Star Abs: 21
    Right Oblique Plank Drop: 13
    Left Oblique Plank Drop: 17

    Have a great day everyone!

  • AmBoaksy

    PS  Enjoy your vacation guys!!!!  You deserve it.  The Turks and Caicos look gorgeous!

  • kat<3bodyrocker4life

    Ok so I did this workout a little different I made it a time challenge! 
    15 sb shoulder lift and drop (alt sides)
    100 skipping rope
    15 1 leg pushup + jump over sb
    100 skipping rope
    15 sb high knees (10x) + sb mountian climbers (10x)
    100 skipping
    15 tuck knee star jumps
    100 skipping
    20 star abs
    100 skipping rope
    20 left oblique plank lifts
    100 skipping rope
    20 right obliquie plank lifts
    100 skipping rope
    my time was 20:43
    also did a bonus
    10 Healing Burpees
    30 crunches
    20 reverse pull ups
    10 each side (holding a weighted ball 8lb) bring my arm to opposite leg alt sides
    20 low leg raises holding 8lb ball
    7 ninja jump tucks
    15 sb rows
    30 sb squeezes (same as UGI Squeeze)
    30 in-out ab exercise
    20 sb dips
    10 pushup leg twists
    Thank you so much for always pushing me to my MAX =)

    • Anonymous

      Great idea! Might try this one on the weekend! 

  • Samanthina

    Hi,guys,here are my score:
    sandbag shoulder lift & drop -8 10 11
    1 leg push up & jump over-11 12 12
    10 high knees & 10 mountain climbers (without sandbag)-5 5 5 sets
    tuck knees & explosive star jump-32 33 34
    +
    bonus:
    star Abs-24
    Oblique plank & side drop ( left-23 right-25)
    +
    a healing burpee for Erin
    Thanks,guys,i can’t wait for the next workout :)
    Good night to everyone! :)

  • Backtomobay

    Hi.  How much are you eating — it’s very difficult to gain weight while eating clean, but it can be done (look at bodybuilders, etc.).  Do some research.  Are you getting enough protein?  Can you add a protein shake or two to your diet? Are you getting enough healthy fats?   

  • Anonymous

    Okay, so my scores from today in order:
    15,10,10
    7,8,9 :)
    6,6,6
    20,25,26 :)
    ABS!
    20
    20 “25″
    Plus a extra 20 min. “speed runs” and some boxing combos
    Really loved the motivating picture today. Still under 30 deg. in Michigan. :(
    My goal for the summer is a six pack as my wedding is this July and spring is just around the corner! Any tips for me? How to lower body fat % with nutrition or workout tips?

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

    Hottie on the beach alert !!!!!! Lisa-Marie…. You look frickin’ amazing in your pink, looking all tanned on the WHITE sand! Wowsers!!!

    And what a WOWSER workout too! Classic BodyRock – It looks simple enough on paper and then phew! You’re pooped after round one! Hah! This one really kept my heart rate right up there. 
    Scores~
    Shoulder Lift L+R (10kg) – 15-12-12.5
    1 Leg Pushup + Jump Over – 8-6-7
    10 High Knees + 10 Mountain Climbers (10kg) – 3.5+2mcs-3.5+7mcs-3.5
    Tuck Knee + Explosive Star Jump – 17-18-19
    Whooooooooosh!
    Abs~
    Star Abs L+R – 24
    Left Oblique Plank Drop L – 13
    Right Oblique Plank Drop R – 15

    Phew! Thanks guys…. you’re wonderful. Have a fabulous time on that Island… it looks like paradise. I love how you share the pics with us, yay! Lots of love from the UK! x

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

    Hottie on the beach alert !!!!!! Lisa-Marie…. You look frickin’ amazing in your pink, looking all tanned on the WHITE sand! Wowsers!!!

    And what a WOWSER workout too! Classic BodyRock – It looks simple enough on paper and then phew! You’re pooped after round one! Hah! This one really kept my heart rate right up there. 
    Scores~
    Shoulder Lift L+R (10kg) – 15-12-12.5
    1 Leg Pushup + Jump Over – 8-6-7
    10 High Knees + 10 Mountain Climbers (10kg) – 3.5+2mcs-3.5+7mcs-3.5
    Tuck Knee + Explosive Star Jump – 17-18-19
    Whooooooooosh!
    Abs~
    Star Abs L+R – 24
    Left Oblique Plank Drop L – 13
    Right Oblique Plank Drop R – 15

    Phew! Thanks guys…. you’re wonderful. Have a fabulous time on that Island… it looks like paradise. I love how you share the pics with us, yay! Lots of love from the UK! x

  • http://www.facebook.com/people/Evgenia-Dobrodeeva/1377274449 Evgenia Dobrodeeva

    hi guys!
    i write here first time. sorry for my english, i can do some mistakes.
    first of all: thank you for your work!
    My life really changed with bodyrock.tv. I do workouts every day and i really feel the results! I love it really much.
    I’m happy you gave up the dip station, i have no idea where to find this equipment in Russia.
    my results for today:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder) : 20 21 18

    2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) : 10 9 9

    3) 10 High Knees & 10 Mountain Climbers (с сумкой!) : 5 5 5

    4) Tuck Knees & Explosive Star Jump : 34 31 27 (it killed me! :)

    Bonus:

    1) Star Abs – Alternate L & R arms & legs : 23

    2) Left Oblique Plank & Side Drop: 22

    3) Right Oblique Plank & side Drop: 28

  • http://www.facebook.com/people/Evgenia-Dobrodeeva/1377274449 Evgenia Dobrodeeva

    hi guys!
    i write here first time. sorry for my english, i can do some mistakes.
    first of all: thank you for your work!
    My life really changed with bodyrock.tv. I do workouts every day and i really feel the results! I love it really much.
    I’m happy you gave up the dip station, i have no idea where to find this equipment in Russia.
    my results for today:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder) : 20 21 18

    2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted) : 10 9 9

    3) 10 High Knees & 10 Mountain Climbers (с сумкой!) : 5 5 5

    4) Tuck Knees & Explosive Star Jump : 34 31 27 (it killed me! :)

    Bonus:

    1) Star Abs – Alternate L & R arms & legs : 23

    2) Left Oblique Plank & Side Drop: 22

    3) Right Oblique Plank & side Drop: 28

  • JA_BodyRocker

    Although the pictures look very appealing, I live near the beach but I wouldn’t do this workout ON the beach – too much sand flying everywhere! I loved the workout tho – the sandbag really raises the intensity! Mine was 20lb:
    1) 10/9/8
    2) 8/7/7
    3) 3/3/3 (last round with no SB)
    4) 20/18/20 – these were tough!

    Abs: 2 rounds
    1) 22/14
    2) 23/20
    3) 25/17

    Thanks Team BodyRock – enjoy your beach time!

  • http://workitouturself.blogspot.com/ WorkItOutYourself

    You guys should move to a warm, beach-y place and film all the workouts outside, on the beach or in some green space. It just looks so nice ! It makes me feel warmer only by looking at your pictures :). Enjoy your time there and give us an island tour, please ! with burpees of course

  • Sarah

    Garage underwear… Why not actually wear workout shorts or swimwear? I don’t get it. You look great, but the underwear is annoying me.

  • Krustysnuggums1

    I love the beach but I would not actually workout there. I live in the Caribbean (Trinidad and Tobago), 30 mins away from the beach….but I will stick to working out at home. This one looks great. 

  • Anonymous

    OKay, so. unfortunately, last round I had to drop all the equipment because I almost passed out. Serves me right for working out as soon as I wake up! Anyways, my scores are alright.. could be better.
    Sandbag shoulder lift: 14, 14, 11
    1-leg push up and sandbag jump: 5, 6, 13( on knees, no jumps)
    High knees/Mountain climbers: 3.5, 3, 3.5
    Explosive star jumps: 10, 10, 10
    Ab bonus: Star abs: 20
    Left side oblique plank and drop: 12
    Right side oblique plank and drop: 12. Whoo. I feel great. Now time for a  cool down and some breakfast. :/

  • Kathy_Bodyrock

    wow, Lisa, I love the last pic! Stunning! :)

    Great workout :)
    My scores (SB=11kg):
    1. SB Shoulder Lift + Drops (alternating sides, 1shoulder=1rep): 10 9 8
    2. 1LegPU+Jump over the SB: 8 9 8
    3. HKx10+MC+10 w/SB: 3 3 3
    4. Tuck Knees+Explosive Star Jump: 13 14 15

    Ab-Bonus:
    1. Star Abs: 31
    2. Oblique Plank+Side drop L: 20
    3. Oblique Plank+Side drop R: 18

    +Burpee for Erin!

    nice day, bodyrockers! and have a nice day on the beach  :))

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

    I’m about to post my scores, but LOL it was funny seeing a Totino’s Party Pizza ad on the banner on this site!  I was like, man…they’re barking up the wrong tree! :)

  • http://www.facebook.com/profile.php?id=600966677 Chloe Betson

    Looks amazing there! I have to admit, that I always work out in my underware at home as there is far less washing then! x

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

    This was a great, simple workout!  Really enjoyed it!  Unfortunately, by boyfriend’s knees are bothering him so much he can’t squat at all, so he had to stop and jump rope outside. :(  Any suggestions people have for mods or just exercises that work the legs or cardio overall would be very helpful (besides jump rope–got that one!).

    I did just sandbag squats for the first exercise because that much picking up of a heavy weight off the floor hurts my back.  I used a 35lb sandbag for the sandbag squats, and my 10lb ugly ball for the high knees/mountain climbers, and tried holding the ball out in front of me to work my abs.  Also, I did star bursts/drunken turkey jumps for the star jumps.  Basically, I jumped up and out but landed my feet back together each time.  It was a little harder so I did that for the first 2 rounds, and the 3rd round I did those until I got tired and did star jumps. :)

    sb squat: 28-24-26
    one leg push up and jump over: 13-12-11
    10 high knees and 10 mc’s w ugly: 5-4.5-4
    star burst/drunken turkey: 30-25-23

    ab bonus!
    star abs: 26
    plank and drop L: 25
    plank and drop R: 24

    Finished up with 1000 high knee skips with jump rope in 8:13!  I was baaaad last night and that was my punishment. :)

  • Anonymous

    BIG BIG BIG thanks for bringing the pictures back guys!!
    It is saving me so much time (I had to do print screen and crop it before…)

    AWESOME!!! 

  • Mary Ellison

    I have been filling up a re-useable grocery bag with canned items – peaches, beans, whatever. It’s not a lot of weight, and it’s not not easy to throw over your shoulder, but it works for things like sandbag swings, cleans, squats. I know some people fill up a gym bag with rice or something.

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

    I’m trying again, cannot see that my score got posted going to look at the fit test, and yesterday too, if it got posted:
    My scores  with 30 lb db:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder) – using the  30 lb gb – 23, 27, 22
    2) 1 Leg Push-up’s & jump over the Sandbag bag (Leg closest to the bag is lifted)-14, 19, 12
    3) 10 High Knees & 10 Mountain Climbers – using the 30 lb db- 5, 4.5, 4
    4) Tuck Knees & Explosive Star Jump – 37, 38, 31
    Ab Bonus:
    1) Star Abs – Alternate L & R arms & legs.- 52 reps
    2) Left Oblique Plank & Side Drop- 39 reps
    3) Right Oblique Plank & side Drop- 44 reps

  • Ann

    oh man, i was so excited that i got such a good workout in just 20 min. 
    my reps!

    1. shoulder lift and drop – 18, 14, 16
    2. 1 leg pushups – 6, 8, 7
    3. 10 high knees and mountain climbers – 2.5, 4.5, 5
    4. star jump – 17, 18, 20
    ABS (x2)
    5. star abs – 25, 22
    6. side plank dips L – 14, 9
    7. side plank dips R – 16, 12

    i think i immediately noticed a difference in my abs. and my side abs HURT. felt great though, l love working them.

    great workout! 

  • Anonymous

    You don’t stink!!!!very nice

  • Gerri Lee Schafer

     Hey Esal1,

    I’ve modified my extras routine too.  Was doing 100 extra PU a day, then started doing 200 per day for a couple of weeks.  Last time I did over 200 PU’s per day for a month I put on 2 inches around my chest, lats of course, sigh.  But anyway, I’m going to back the PU’s down to 100 every second day, tops are getting tight again  LOL..I seem to always do extra PU’s and abs on the same day though, and I’m going to add in things like jump knee tucks, squat jumps, jump lunges, dynamic squats etc on the other days…so I’m kind of doing your thing…standing crunches?  hands behind head, bring knee up cross body and opposite elbow down to it?  just checking

  • Daphedan

    It’s funny, I still look at workouts and think, “This one will be easy.”  You’d think I would learn my lesson.  Just like every other one, I’m beat!! 

    Lifts w/ 15# dumbbell-20/20/21
    1 leg p-u-10/9.5/10
    high knees and mountain climbers w/ 15# dumbbell-4.5/4/4
    star jump-24/23/24

    Abs
    star abs-27
    L obl. plank and drop-19
    R obl. plank and drop-19

  • Daphedan

    It’s funny, I still look at workouts and think, “This one will be easy.”  You’d think I would learn my lesson.  Just like every other one, I’m beat!! 

    Lifts w/ 15# dumbbell-20/20/21
    1 leg p-u-10/9.5/10
    high knees and mountain climbers w/ 15# dumbbell-4.5/4/4
    star jump-24/23/24

    Abs
    star abs-27
    L obl. plank and drop-19
    R obl. plank and drop-19

  • Daphedan

    It’s funny, I still look at workouts and think, “This one will be easy.”  You’d think I would learn my lesson.  Just like every other one, I’m beat!! 

    Lifts w/ 15# dumbbell-20/20/21
    1 leg p-u-10/9.5/10
    high knees and mountain climbers w/ 15# dumbbell-4.5/4/4
    star jump-24/23/24

    Abs
    star abs-27
    L obl. plank and drop-19
    R obl. plank and drop-19

  • Eleni Greekteach

    Ahh, warm weather just in the nick of time-middle of winter here in Chicago!  I remember the last time you taped from there and it was so refreshing to see the warm backdrop.

    Anyone still doing a Burpee for Erin?  I saw a comment the other day that someone did after her workout:)  For those of you who don’t know, Erin is Team USA Bodyrocker going through major chemo treatments & talking about getting better so she can burpee again.  To support her, there’s a facebook page where you can post comments and/or a video of a burpee in her honor “Burpees For Erin”. 

    • Gerri Lee Schafer

      I actually do three pull ups after every work out for Erin, I just don’t/forget post it

  • Danica

    Workout:

    14   11   13

    8     8    8

    3.5    3.5   3

    25    19   21

    Abs:

    22, 16, 17

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

    Thank, Zoe!

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

    Thanks, Zoe!

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

    Thanks!

  • Jenn

    Ended my day’s activities with this workout.  I was already feeling tired…did a workout at the beginning of martial arts class and then a day of DIY home renovation work.

    I still don’t have a sandbag, so I used my daughter’s school backpack filled with several water bottles.  I am feeling too lazy to dig my scale out, so I don’t know how much my bag weighs.

    Here are my scores:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder):  17, 17, 18

    2) 1 Leg Push-up’s & jump over the Sandbag bag:  7, 7, 7

    3) 10 High Knees & 10 Mountain Climbers:  4, 4, 4

    4) Tuck Knees & Explosive Star Jump:  16, 14, 14

    Ab Bonus:

    1) Star Abs:  35

    2) Left Oblique Plank & Side Drop:  19

    3) Right Oblique Plank & side Drop:  21

    Those photos tempt me to head over to the beach for my next workout!

  • Jenn

    Ended my day’s activities with this workout.  I was already feeling tired…did a workout at the beginning of martial arts class and then a day of DIY home renovation work.

    I still don’t have a sandbag, so I used my daughter’s school backpack filled with several water bottles.  I am feeling too lazy to dig my scale out, so I don’t know how much my bag weighs.

    Here are my scores:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder):  17, 17, 18

    2) 1 Leg Push-up’s & jump over the Sandbag bag:  7, 7, 7

    3) 10 High Knees & 10 Mountain Climbers:  4, 4, 4

    4) Tuck Knees & Explosive Star Jump:  16, 14, 14

    Ab Bonus:

    1) Star Abs:  35

    2) Left Oblique Plank & Side Drop:  19

    3) Right Oblique Plank & side Drop:  21

    Those photos tempt me to head over to the beach for my next workout!

  • Jenn

    Ended my day’s activities with this workout.  I was already feeling tired…did a workout at the beginning of martial arts class and then a day of DIY home renovation work.

    I still don’t have a sandbag, so I used my daughter’s school backpack filled with several water bottles.  I am feeling too lazy to dig my scale out, so I don’t know how much my bag weighs.

    Here are my scores:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder):  17, 17, 18

    2) 1 Leg Push-up’s & jump over the Sandbag bag:  7, 7, 7

    3) 10 High Knees & 10 Mountain Climbers:  4, 4, 4

    4) Tuck Knees & Explosive Star Jump:  16, 14, 14

    Ab Bonus:

    1) Star Abs:  35

    2) Left Oblique Plank & Side Drop:  19

    3) Right Oblique Plank & side Drop:  21

    Those photos tempt me to head over to the beach for my next workout!

  • Jenn

    Ended my day’s activities with this workout.  I was already feeling tired…did a workout at the beginning of martial arts class and then a day of DIY home renovation work.

    I still don’t have a sandbag, so I used my daughter’s school backpack filled with several water bottles.  I am feeling too lazy to dig my scale out, so I don’t know how much my bag weighs.

    Here are my scores:
    1) Sandbag Shoulder Lift & Drop (L & R Shoulder):  17, 17, 18

    2) 1 Leg Push-up’s & jump over the Sandbag bag:  7, 7, 7

    3) 10 High Knees & 10 Mountain Climbers:  4, 4, 4

    4) Tuck Knees & Explosive Star Jump:  16, 14, 14

    Ab Bonus:

    1) Star Abs:  35

    2) Left Oblique Plank & Side Drop:  19

    3) Right Oblique Plank & side Drop:  21

    Those photos tempt me to head over to the beach for my next workout!

  • Chris Lee

     hi everybody

    just finished.  this was my second workout of the day.

    my scores:
    15kg sandbag

    shoulder lift & control back down 21-19-19
    1 leg pushups & jump over 14-11-11
    HK>Mtn climber 4-4-3 (weighted)
    tuck knees/plyo star 21-20-20

    star abs 28
    plank side drop L 28
    plank side drop R 30

    i didn’t get a chance to run yesterday.  work got in the way (funny how that happens). so i did it this morning.  this was my workout:

    run 1k to the burn pile (yesterday i thought i could go 3k, ach!) holding the iron bar, alternating overhead/90 deg curl every other lamp post
    vertical tire smash with iron bar 20x ea side
    horizontal tire smash with the same bar 20x ea side
    jump over &into, then out of & over the big tire x20
    pick up 3 big rocks and launch them bwds x10
    pick up the same rocks and launch them fwds x10
    run 2k
    repeat workout
    run 1k with the iron bar, holding it the same way as before

    the bar only weighs 5.5 lbs, so i think i might fill it with sand and cap the ends

    tomorrow my wife and i are taking the kids to palm springs and disneyland for a week, so i wrote down a bunch of no equipment routines from litealloy (thanks for that!).  i’ll pick up the 30 day challenge when i get back!

    seeya!

    chris

    • Gerri Lee Schafer

      hahaha, if the end of the world comes, I want you in my corner dude…commando supreme…LOL…have fun on your vacation…and let the little ones go on all of the rides…and your wife too…LOL

    • BodyRocker_Bonnie

      holy crap, you really weren’t kidding – - !

    • MariaBjørgJepsen

      Hahaha, I am speechless :D Iron Man!!!!!

  • Gogo

    I LOVE IT!!!!  Can’t wait to do this tomorrow AM :)  thanks guys! 

  • Anonymous

    Chris  have fun on your vacay!

  • Gerri Lee Schafer

    I’m going to do Jess’s latest FB page WO in the am…

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

  • Anonymous

     Congrats on starting! it’s great fun, especially after you realize that you’ve made progress. welcome to your our Bodyrock Family. :D

    i don’t have a sandbag either, so i fill a pillow case/duffel bag with books/ankle weights, stuff some clothes in it to keep the weight from sliding around, and use that.

    if you don’t have a timer, there are apps for phones online, and there are free online timers if you work out next to your computer.

    the dip-station/equalizer is useful to have–I’m very happy I made that purchase. BUT you don’t need it, cuz there are lots of body-weight alternatives they go over in previous videos (usually the current ones too). I have a skipping rope, but i don’t use it b/c 1) i don’t know how to jump rope, and 2) my ceilings are too low. I just do regular high-knees and that’s totally fine.

    man, the first BR routine i did, i was so sore for 3 days afterwards that i couldn’t walk up stairs. stretching is SUPER important, and warm baths with bath salts are nice. there are different things you can eat too to help minimize soreness and speed up post workout recovery, and you can look those up. i do know that you need to eat some sort of complex carb and protein w/in 2 hours after working out.

    good luck with everything! ^_^

    p.s. I’ve done 11 workouts in the past 3.5 weeks, and i’m VERY gradually making changes in diet… and i’ve already lost a half inch off my waist. So… if I can make progress with workouts and only be ‘sort-of’ watching my diet, you’ll do great! just keep at it and say hi to everyone online when you’re feeling crappy.

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

    2/9/2012
    I left my workout log at home today, so my lunch workout was an older workout which I had written at work for some reason (tear it up! 1/10/2010).  I really will do this tomorrow!

  • Anonymous

    hey guys, this is a note for people who post and your posts don’t show up right away due to moderation.  I’m going to guess since freddy and sean are on vacay with slow internet that your posts will take even more time to post, so you will probably have to be more patient.

  • Anonymous

    OK when your shoulders are still sore from sean’s workout two days ago, it is not the most brilliant idea to do almost 11 minutes of plank type exercises!  owww! did two exercise challenges tonight – 100 supergirls & 500 mountain climbers!

    haven’t done lisa’s yet, and I’m sorry sean but I’m not doing 275 reps of ninja jumps lol since that’s all that is showing of that workout!

  • Anonymous

    So I got less than everyone on the lift and I am wondering if I did it wrong, I put the sandbag on my shoulder before I stood up… was I supposed to do it in one smooth motion? as in putting it on my shoulder as I stood? lol doesn’t really matter the workout was fabulous and I was sweating like a horse when I was done… dripping really lol!! I think maybe it was because I took extra care to make sure my neck and back were straight and lined up and that my knees weren’t over my shoes lol.
    1) 13, 13, 13
    2) 6, 6, 6
    3) 3, 3, 3
    4) 12(did these wrong lol did a tuck jump then a star jump hehe misread the exercise) 17, 17

    abs
    1) 36
    2) 21
    3) 21

  • Annebel Wind

    Hi everyone, i see some comments on people who are sore.. I must say that I am totally not pleased with the workouts focussing on one area of the body. My neck is really sore from Sean’s workout with all the one arm presses in it. The rest of my body is totally fine.. But I can not workout like this.. I am walking around with a scarf around my neck and it hurts bad. So I am from now on selecting on what i will and won’t do. For what I am seeing this workout from Lisa is going to be fine.. For others I will replace them with older ones from Zuzana. I am not happy :(

  • Gerri Lee Schafer

    Friday Feb 10, 2012

    Morning all,

    I did the latest WO from Jess off her FB page this morning  12 rounds 10/50

    1/ side plank to double PU 13-13-13-13
    2/ sumo squat/leg lift 29-29-29-29
    3/ high knees 157-155-156-155

    I then did 2 rounds of the following, 15 reps per exercise,took about 3 minutes per round

    1/ jump squats
    2/ jumping jacks
    3/ jump lunge
    4/ high knees ( 2 reps =1)
    5/ mountain climbers (2 reps =1)
    6/ running butt kicks (2 reps =1)
    7/ dynamic squat
    8/ jump knee tucks
    9/ straight abs

    finished with 10 rounds ( 5 minutes ) 10/20  HKS  (high knee skipping)

  • Annebel Wind

    Hi Kate,

    Increasing the weight is also what has been suggested. So that is what I did. I watched my form in the mirror by all times. So that is also not the problem. It;s good that you attent me to it, but I have watched this. I myself am a exercise therapist and know that all movements above shoulder hight make the neck muscles work with the move aswell. I just think for me these moves are not so good. I still think there is to much focus on one muscle area. It’s not logical to use the same kind of weight for legs as for upper body. With these exercises this is the case. Also it is 275 reps of moves above shoulder hight. So to me this is not the kind of workout I like. I would like some more variantion and less of the same muscles being used in one workout. And it is not something I accuse anyone of it’s just something that doesn’t work for me. And I think Sean, Freddy and Lisa like to know what we all experience. So that why I share it.

  • Anonymous

    Today i did Kyla’s new WO “7 Minutes in Heaven”Tough and cool WO. Loved it.

    http://www.youtube.com/watch?v=muC1ryprHpE&feature=autoshare

    Have a nice weekend all.

    • Anonymous

      Hey Swiss_BodyRocker…
      I did this great WO too.. It was awsome!!!
      Have a nice “cold” weekend.. It’s really cold here in Switzerland at the moment..
      Bye

      • Anonymous

        Yeah its really cold and windy. You too have a nice weekend.

  • Annebel Wind

    Did this one today. And my neck feels better after al the moving.. (I know that is the best thing to do anyways :D, have been moving my shoulders and neck all day… )
    My scores:
    1: squat jumps (didn’t want to do any lifting): 34, 31, 23
    2: 1 leg push ups & jump over: 8, 8, 8
    3: 10 high knee & 10 moutain climbers: 5, 4.5, 4.5
    4: Knee hups & explosive star: 23, 24, 24

    Abs:
    star abs: 22
    Left Oblique & drop: 24
    Right Oblique & drop: 20

    LOVED IT! :D  Thanks guys great one!

  • Kimberly_smithwick

    1. 20 – 16
    2. 9 – 8 
    3. 3.5 – 3
    4. 21 – 19 (HOLY COW these star jumps KILLED me!)

    ABS: 
    1. 14
    2. 19
    3. 20 

    I love the beach pics! More inspiration for upcoming swim suit season :) 

  • Cheryl Powers

     I use a small duffel bag & filled it with used gallon laundry jugs or water jugs – frozen water inside- wrapped in towel – put jugs back in freezer when done!

  • Gerri Lee Schafer

     yes it was, not to mention a total leg burn out…LOL…loved it

  • Anonymous

    celina carrillo
    the weight is optional, their videos give modifications, for the first exercise find something that weighs something that is comfortable enough to pick up and put on your shoulder!  a ball, a bag of clothing, a suitcase, a duffel bag with water bottles, backpack, a two year old!  use your imagination and look around your house!

  • Anonymous

    did sexiest abs workout this morning!  really liked it! http://www.bodyrock.tv/2010/08/03/sexiest-abs-workout/  have a good day!

  • lUcY

    Nice post! My score was:
    -13.11.9 :(
    -8.7.7
    -3.3.3
    -20.18.20
    abs: 23/20/25

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

    2/10/2012
    I finally did this one!  I modified it slightly.  I subbed the sandbag shoulder exercise for 1-leg dead-lift hops, alternating after 5 reps per leg.  Also, I did an ab bonus yesterday with star abs, so I mixed up the ab bonus today.  

    1-leg deadlift hop ups, alternate after 5 reps 22.5  22  22.5
    1-leg pushup +jump over(all full) 9  9  9
    10 high knees + 10 mtn climbers 5+2hk  5  5+2hk
    exploding star 25*  23.5  19*    * in these rounds I modified 4 reps without a jump, just side steo touch in standing postition

    Ab Bonus
    5# wt get ups, alt 9
    Side plank oblique drop, alt 15
    5# russian twist bicycle 40

    + 5 min 10/20 skipping.  

    Thanks!  I hope to catch up with you guys this weekend!  I wish I was on vacation too….good night Bodyrockers!

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

    What do you make it with?

  • MariaBjørgJepsen

    Loved this sweat!!!

    THANK YOU for bringing those nice & easy-to-follow pictures, guys. You are the BEST :)

    1) Sandbag Shoulder Lift & Drop, 15 kg: 23-20-23 (handle stuck in my pony tail in 2nd)
    2) 1-Leg Push-up & Sandbag Jump Over: 16-16-16.
    3) 10 High Knees & 10 Mountain Runners, 15 & 5 kg: 6,5-8,5-8.
    4) Explosive Star Jump: 40-42-40.

    Abs: (I added Dip Station Knee Raises)
    1) Alt. Star Abs: 67
    2) Plank Drop, L: 25
    3) Plank Drop, R: 30
    4) Knee Lift: 32

    Have a GREAT weekend, folks :)

    Love, Maria 

    • Vivi

      Did you do your star abs like “Bicycle” ? You’re score is so amazing ! Me I went back to the starting position,  on the floor with my back between each touch. Not you ?
      Can you explain your 5kg more for climbers ?

      Enjoy your weekend ;) <3

      • MariaBjørgJepsen

        I did the same, like Lisa does on the pictures :) Awesome ab exercise!!! Amazing scores, sweetie!!!

      • MariaBjørgJepsen

        I started with 15 kilos and took my 5 kilo ball instead, after 1st round :)

        • Vivi

          I was scared that you put 5kg more !!!!

    • MariaBjørgJepsen

      I don’t know if we were supposed to, but I let my hips drop all the way down and touch the floor, which makes the exercise nicely challenging :)

      • Vivi

        Ok so more quicly like bicycle. Me I put my shoulders on the floor. I understand better the diference, even if you would beat me in the same form ! lol !
        And you’re right µI think as you did should be more challenging ! I will try next time in my own workout. I like too to do the Kyla’s exercise wich is sit up toe touch. Great one !

  • BodyRocker_Bonnie

    thanks yboog :) I’m doing full burpees with the pushup. They are my nemesis.

  • Vivi

    I did it in first one today.
    My score is :
    1/ 25.25.25 (with 10kg)
    2/ 15.17.17
    3/ 6.7.7
    4/ 46.43.45

    Abs bonus :
    1/ 49
    2/ 40
    3/ 40

    After I dis “Show it off”

    Lisa you’re really beautifull with this bikini <3 <3 The colour is very great with your tan ;)

  • Vivi

    I did it in first one today.
    My score is :
    1/ 25.25.25 (with 10kg)
    2/ 15.17.17
    3/ 6.7.7
    4/ 46.43.45

    Abs bonus :
    1/ 49
    2/ 40
    3/ 40

    After I dis “Show it off”

    Lisa you’re really beautifull with this bikini <3 <3 The colour is very great with your tan ;)

  • Vivi

    I did it in first one today.
    My score is :
    1/ 25.25.25 (with 10kg)
    2/ 15.17.17
    3/ 6.7.7
    4/ 46.43.45

    Abs bonus :
    1/ 49
    2/ 40
    3/ 40

    After I dis “Show it off”

    Lisa you’re really beautifull with this bikini <3 <3 The colour is very great with your tan ;)

    • MariaBjørgJepsen

      Awesome scores!!! I found the Star Jumps really hard, because my thighs were so sore after all the damn Ninja Jump Tucks, ha ha :) Killers!!! How can you do so many hip drops, very impressive!!! Did you touch the floor each time with your hips? Great :D

    • MariaBjørgJepsen

      Awesome scores!!! I found the Star Jumps really hard, because my thighs were so sore after all the damn Ninja Jump Tucks, ha ha :) Killers!!! How can you do so many hip drops, very impressive!!! Did you touch the floor each time with your hips? Great :D

      • Vivi

        Yes hips on the floor but very quickly. To arrive to 40 finished to be very hard ! I felt my obliques so in pain !
        You talked about ninja from sean ? If it is, I did them this morning OUCH !
        I don’t know if I was wrong but with the pictures (I can’t see all the pictures on the site only on FB Sean’s page) I understand that we have to do only ninja jump and not jump tuck after ?? And you ? What was your time to make me cry !!!! :p

  • Cindy

    I did it at the gym today.
    1 25-25-26 (10 pounds on sandbag)
    2 15-15-14
    3 6-6-5
    4 38-38-39
    Ab workout
    1 33
    2 30
    3 33
    I followed this with 6 treadmill sprints and inclime walking (total time:16 minutes)
    Finisher workout
    Bulgarian split squat (foot on the bench) 10-10-10 ead leg
    Decline Push ups 11-11-10
    I felt so great after workong out!
    Thanks!

  • Annebel Wind

    Hi Esal,

    That is what happend to me aswell.. During the workout it feels heavy but fine.. The next day you feel it.. I felt it badly.. So I am just really carefull with the kind of moves I do.. And if I think it will be bad for my neck I replace the move with something else.. Or do a different workout.. There are so many on the website.. All for us to pick and choose.. :D

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

    I couldn’t enjoy this one that much, I hurt a muscle at the very top of my leg between the top of my thigh and my hip and it is quite sore. Happened during the first set of mountain climbers. Though I finished it, I didn’t do the bonus abs. I warmed up, not sure why it happened.
    12,14,14
    4, 3 1/2, 3
    20, 20, 20

  • Anonymous

    Thank you that helps me a lot!!

  • Arrian C

    Ok so here army scores for Day #3 Workout. Im so stoked for these workouts. I did mine this morning at a 24 hour fitness here in CA.
    The work out said to perform this three times, so I did and I posted my scores every time I did. I can’t wait to go shopping for a bathing suit in a month!1. Sandbag shoulder lift and drop left side: 11 10 12
    Right side: 11 11 12
    2. Leg Push Up and Jump Over Sandbag 7 8 8  —>I used my legs/feet and not my knees to do the push ups and it was hard! I will double this soon I hope!
    3. 10 High Knees and 10 Moutain Climbers. —> I used weighs to hold onto when i did the mouton climbers. Ohh I felt the burn!
    4. Tuck Knees and Explosive Star Jump: 18 13 15  —> I was getting fatigued but I tried to get above 10!
    AB BONUS: I did this twice because my abs were burning from yesterday’s workout
    Star Abs: 14 (used elbow) 10 (used straight arm(
    Left Oblique Side Plank: 14 (used elbow)  10 (used straight arm)
    Right Oblique 15 (used elbow) 11 (used straight arm).

    Hope someone else is doing these workouts because I feel amazing. Its never to late to start, and i can’t wait to get my equipment!

  • http://www.facebook.com/profile.php?id=1273450672 Geneva Faye

    Just doing this now!

    But here are my scores:
    1. 15, 15, 14
    2. 8, 7, 7
    3. 5, 4, 4
    4. 22, 19 ,20

    I did the abs 3 times through too just for a little extra.
    1. 24, 17, 22 
    2. 17, 18, 13
    3. 17, 18, 13

  • Tina S.

    Yes!  I finally got to Day 3 after having to take time off due to a terrible cold and sinus infection.  But I’m back on the band wagon and completing Day 3 felt AMAZING!
     

  • Ania M

    holy cow…sweating buckets!

    Did 7 min warm up with davina Mc coll fitness dvd, did this yesterday too but forgot to mention.
    Also i used a small bag, similar to the sandbag with 2 x 5lb dumbbells in (again used the same thing yesterday)

    1) shoulder lift with sandbag, 15 – 16 – 16
    2) 1 leg push up (with bent knee) then jump over bag 7 – 8 – 7.5
    3)10 high knees, 10 rock climbers 3.5 – 3.5 – 2.5
    4) tuck star jumps, not v explosive! 14 – 10 – 10

    abs
    1) star abs 14
    2) oblique pland, side dip, with bent knee 14 – 20

  • Amloy3

    Any modifications for the first exercise? I don’t have free weights or a sandbag, and I’m not about to pay $100+ for one either! I’ll eventually make one, if I can prod my husband into helping, but until that day comes, any suggestions?

  • http://twitter.com/boergerwelt Daniela

    Day 3, I did it! Feeling ok but not happy with my results – do I want to much?

    Sandbag shoulder lift (took a 1.75 liter bottle water): 17, 18, 19
    Just Push Up (started girlie continued box every roud): 28, 27, 28
    10 HK, 10 MC: 4, 4, 3
    First round TK + Star, then Squat + come up straight: 14, 27, 27

    Abs:
    1. straight: 35
    Left/Right Oblique plank (elbow) + stretched arm:35 sec

    Not so bad and I am just beginning, I know….
    Tomorrow is another day :-)

  • http://www.facebook.com/profile.php?id=726033435 Roxy Lepine

    You did better than me;)

  • carolyn taylor

    I am a newbe here, I just started the Feb challenge kind of late since it is April  however, I am on day three and it was intense but I got through the three sets and will stick to it, I didn’t keep track of how many exercises I did in the amount of time due to just trying to get through the exercises but next time I will do like the video’s and put a piece of paper on the floor and keep track. I have about 40 lbs to loose.  I am excited to have started and would like to say hi to everyone. :)

  • sch23

    Hi! I’m new to bodyrock. I though tit would be fun to try the February 30 day challenge, just to get acquainted with the workouts. I’m also trying to lose 10 kilos (about 20 pounds). I weigh about 66kg right now. It would be nice to weigh around 60 kg by the time July comes around. I’ve struggled with weight for most of my childhood. In recent years I have begun to exercise and watch what I eat.   I still however struggle with emotional eating and stress eating. Nevertheless I come a far way from the days of being a couch potato.

    Here are my scores:

    1) 19/17/19
    2) 6/7/9
    3) 5/4/4
    4)26/26/28

    Abs: 26/26/28
    Plank and side drop done on elbow with multiple rests.

  • Anonymous

    Well for a newbie you are doing awesome. I’ve been at this for awhile but my scores are pretty similar to yours. I used my sandbag which is around 25lbs for the lifts. I was a bit confused over these because usually there is a squat in the middle once you pick the bag up so that’s what I did. 12,7,7
    1 leg pushup jump 7,5,6
    HK w mt climbers – used my sandbag for 1.5 rnds then dropped it 3,3.5,3
    Star jump 20,19,20
    Star abs 18
    L obl plank – on elbow- 14
    R obl plank 17
    Then I did attacking hot warrior from Feb 16/11.
    Phew tired but feeling good although I’m a little afraid for Sean’s workout tomorrow :)
    Keep it up. You’ll be amazed at how quickly you improve at the exercises and the time it takes you to do them.

  • Anonymous

    oh good point. i should qualify my comment with ‘my “warm” baths are more like… slightly more than lukewarm’. I generally don’t take hot showers or baths b/c I don’t like the steam in the bathroom. usually regular water temperature is around lukewarmish. so warm to me is… a little warmer than that.