Feb 10 2012

Show It Off Workout – Day 5 Week One of The February 30 Day Challenge + Strength Warm up & Cool Down

Hi Bodyrockers,

It’s never too late. Ever. It doesn’t matter how old you are, or how many times you may have tried before and fallen. Each of us has within ourselves the power to be the best versions of ourselves possible – the kindest, the truest, the most compassionate, the strongest. This is not about achieving the perfect body – the ideal dress size or looking like anyone else. This is about being you – the best version of you possible. BodyRocking is about training for a life well lived. We are here to support each other and encourage those who are struggling to find their motivation. All of this comes from that positive place within each of us and each of us owns it – it’s as open and free as a smile from a friend and as easy to share.

Todays workout is split into 3 parts, for those who have asked for it, I have added a NEW bonus Strength Warm-up & Cool Down within this workout, weights are optional & I have given modifications below each picture for all fitness levels. The photos and explanations are below:

Everything around us is lush green – and the colours set off against the blue of the sky and the turquoise waters. I love watching the gentle warm tropic breeze play through the palms. The natural rustle of the foliage is as relaxing as the breaking of the waves on the white sand shores.

Following our BodyRock clean eating approach is a delicious and healthy way to support your training. There is so much food you can enjoy – today we had this lean pork cutlet and sweet potato for lunch. If you have never tried adding just a little bit of a coconut topping to your sweet potatoes give it a try – it’s absolutely delicious. To get the fastest BodyRocking results possible check in with Lisa and her Diet Challenge on her Facebook page here - it’s super simple and easy to follow.

The Pink Sandbag is the ultimate portable workout kit. Bring it empty, fill it on the beach with sand and bring it back full of dirty laundry and hotel soaps from your room ;)

.

Todays Workout:

Strength Warm Up:

1) Sandbag Squat – using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First.


2) Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body will make the exercise more advanced. (Modification – Don’t Elevate the Plank. Go on to your elbows for the Plank. Modify the Push-Up onto your Knees – Click Here to watch the Fit Test Video for Advice & Technique)

Bring the Right Knee in towards the Chest. Maintaining a Strong Core and Straight Body Line.

Return to the Plank Position

Now, Bring the Left Knee towards the chest.

Repeat Left & Right for 30 Reps

.

3) Shoulder Press – using the Pink Sandbag

Start with the Pink Sandbag at your shoulders. Legs hip distance apart. Slight bend in the knees. Core Tight. Hips under.

Raise the Pink Sandbag above your head and return back to the starting position @ the Shoulders.

(Modification – Use a lower weight. Perform the exercise seated)

.

3) Bentover Row - using the Pink Sandbag

Start in the Bent over position. Flat Back. Core Tight.

Draw the Pink Sandbag up towards the body. Making sure you keep your elbows tight to the body when you draw them back

.

Cardio Component:

High Knees Skipping – 8 Rounds of 50/10

Lift the Knees as high as possible. Keeping your Knees Soft on landing.

(Modification: for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/Run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

.

Strength Cool Down:

1) Sandbag Squat - using the Pink Sandbag

Legs hip distance apart. Core Tight. (Modification – Bodyweight Squats. Weight Optional. Click Here to watch the Fit Test Video for Squat Advice & Technique)

Don’t let the knees come over your toes. Sit back. Hip’s First. Sit Back in to the Squat.

.

2) Push Ups – Using the BodyRock Equalizer or Dip Station

Get into the Plank Position. Straight Body Line. Elevating the Body using the Equalizer or Dip Station will make the exercise more advanced.(Modification: Don’t Elevate the Push Up. Click Here to watch the Fit Test Video for Push Up Modification, Advice & Technique)

Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position.

.

3) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Feet Under Knees. Core Tight. Using the BodyRock Equalizer or Dip Station Lift the body up towards the bar, returning back to the starting position & repeat. (Modification – Advance the exercise by extending the Legs or elevating the feet)

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This flower welcomes us just outside our door – we wanted to share it with you guys. Enjoy your training :)

Warm Up Strength Routine:

Complete 4 Sets of the following exercises

1) 15 x Squats – using the Pink Sandbag

2) 15 x Plank Knee Tucks (Alternating Left & right Knee – 30 in Total) Using the BodyRock Equalizer or Dip Station

3) 15 x Shoulder Press – using the Pink Sandbag

4) 15 x Bentover Row – using the Pink Sandbag

Cardio Component:

Set your interval timer to 50/10 and complete 8 rounds of The following exercise:

High Knees using the Skipping Rope

(Modification for the High knees Skipping are High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps)

Cool Down Strength Exercises:

Complete 4 Sets of the below

1) 15 x Squats – using the Pink Sandbag

2) 15 x Push Ups – Using the BodyRock Equalizer or Dip Station

3) 15 x Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Workout Breakdown:

This months 30 Day Challenge 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. For Lisa-Marie’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here
comments


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  • http://dslr-images.blogspot.com lucykemp21

    Just did this again, 2 years on…
    4 sets x
    15 squats (13kg)
    15 plank + tucks
    15 shoulder press (13kg, then a fire extinguisher ~ 10kg)
    15 bent over rows (13kg)
    Did the high(ish) knees for 8 rounds 50/10, didn’t count as I get lost so didn’t bother!)
    4 sets x
    15 squats (13kg)
    10 push ups (toes)
    10 reverse pull ups (BB)
    Total was 32 minutes. Pleased again with the improvement!

  • Anonymous

     Thank you,Lisa,I did it today,I used 2x4kg.dumbells,it was tough but great :)

  • Anonymous

    Well I feel like a big wuss that these workouts seem to take me so long :( First part took me 11:14. I used my 25lb sandbag for the first round of everything then had to drop down to 8lb for the shoulder press for the last 3. My shoulders are killing from Sean’s yesterday! For the skipping I alt rounds of high knees and regular and then did a mix of 20/20 of each for the last 2 rounds. Part 3 took me 10:25. I did the first round of full pushups off a step and then did the last 3 on my knees off my bosu. The reverse pull ups kill me every time. I think I need to throw some sets of those in every day until I can improve them. Finished with 3 rounds of abs. Vups off the bosu 22, under leg clap situps -that’s my technical name for them :) – 30, and punch situps 14. I’ve been recording myself lately to check my form during the workouts and let me tell you this momma belly has got to go because it is not a pretty sight to watch on the big screen :) Keep pushing forward.

  • ♫♪AnnaSirena♪♫

    Complited!)

    Warm Up – 07:07
    Cardio – 120, 120, 101, 110, 110, 90, 100, 110
    Cool Down – 08:04 (push ups really slowed me down..:)))

  • http://www.facebook.com/people/Elizabeth-Kennedy/1415700008 Elizabeth Kennedy

    Was anyone else not able to see all of yesterday’s workout? The page wouldn’t finish loading for me….

  • http://www.facebook.com/people/Gina-Avilla/1303347083 Gina Avilla

    OK…I’ll be feeling this tomorrow but it’s nice to know I’m not the only one! lol.
    Warm up – 8 minutes with 8kg (18lbs) kettlebell.
    high knees – 130, 126, 125, 120, 114, 110, 100, 125
    Cool down – 8 minutes. reverse pullups done with table.

  • http://www.facebook.com/people/Gina-Avilla/1303347083 Gina Avilla

    OK…I’ll be feeling this tomorrow but it’s nice to know I’m not the only one! lol.
    Warm up – 8 minutes with 8kg (18lbs) kettlebell.
    high knees – 130, 126, 125, 120, 114, 110, 100, 125
    Cool down – 8 minutes. reverse pullups done with table.

  • lUcY

    my firts time was 11.05 mnts
    skipping 103.93.136.90.102.100.90.120
    second time 9.37 mnts

  • Chris Lee

    yesterday morning i did the same running/tire smashing/rock throwing workout i did before, and i did this one in the afternoon.

    pt1 – 6:33
    HKS 154-120-117-134-112-120-114-125
    pt3 – 6:09

    15kg sb, feet on a stability ball

    chris

    • midimidi

      you’re a beast Chris. what about undulating ropes? I think it would be up your caveman alley. i think you might like this site called barstarz they do cool stuff!

      • Chris Lee

        thanks midimidi! i think they’d be great, but i do my workouts in the ballroom at work and it would be hard to explain them to my boss! i’ll definitely check out that website, though!

        chris

        • Anonymous

          ha ha chris! & your boss is OK with the tire smashing and rock throwing in there! funny!

          • Chris Lee

            lol. i actually have to go to the burn pile for that. we’d probably have a lot of concerned brides if they started seeing big tires and rocks in the ballroom!

            • Gerri Lee Schafer

              hahahaha…or they’d think it was a cave man wedding…..LOL..or red neck…oh, they don’t have those on the coast…destruction is very therapeutic…helps ease the mind…

  • ۞ BodyRocker ♥ Beth ۞

    Does Yam = Sweet Potato ??? Im a BIT confused ’bout that – R Yams the Darker starch ? (
    http://huntgatherlove.com/userfiles/5aday_sweet_potato.jpg) – Because we don’t have the other type, but only that in this picture. So can I use them instead ? How many / what should be the right portion ????? thanks for any help !!!

    • Chris Lee

      yams are orange, sweet potatoes are yellow.  at least they are up here.

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

    Not everyone’s on the same time zone. Therefore, it makes posting on time difficult for everyone. Usually they film the workout the day it is supposed to go up and then upload it. I’ve just gotten into being a few days behind the workouts. It’s nice to plan things out like Eris was saying. If for some reason you’d prefer to stay on track, just search a workout through bodyrock and find one that way! :)

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

    There will be videos. They were in the Turks & Caicos and didn’t have the sufficient upload speed to add videos.

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

    They were in Turks & Caicos and didn’t have the upload speed for adding videos.

  • ZoeRocker

    This was a great routine. Loved the cardio. I should’ve exchanged different exercises though because the skipping became so brutal. It seems to never end!! My time for the first part was 9:06 and for the second part it was 6:40. I averaged 140 skips for the cardio portion. 

  • Anonymous

    did sunday as well, but didn’t post as it would be deleted! 25 min 55 sec! not sure I like working out with her as she gets ahead of me and I’m like aaahh! hurry up! lol she does burpees and pushups faster than me so I have to beat her in the other stuff to stay at pace! lol

  • ZoeRocker

    I think the more you comment, the more they show up right away. If it’s an unfamiliar name or address that’s when its moderated. I tried to change my name but my comments weren’t showing up… when I kept my name as “ZoeRocker” they showed up right away again.

  • ZoeRocker

    I am wondering that as well… I think Lisa said before that she has food allergies.

  • ZoeRocker

    The dip station is taller and less versatile. It’s also more awkward to store away. I got one for Christmas and was ecstatic until they started using the equalizer. I would have much rather gotten that. Its okay though, I still love it:)

  • ZoeRocker

    They make videos too but their internet is slow where they are so they had to take pictures only. They will be home tomorrow and there will be new videos:)

  • Jenn

    I didn’t try to count during the cardio portion, but my times for the other parts were 11:26 and 13:53.  I had to do the pushups from my knees because my muscles were so sore from the push up drills in my martial arts class yesterday.

  • Cindy

    I finally hit this one today. Part1 9 minutes,, Part 2 15 minutes. I had 15 pounds on sandbag.
    I wish you (Freddy, Sean and Lisa) the best vacation ever.

  • Roger Davies

    I had to get creative with the weights.  I used my patented “Bag of Rocks®” to do the squats, and a big old duffle bag filled with tents and sleeping mats and whatnot for the press and rows.  10:10.

    I haven’t done jumping of ropes since college 25 years ago, so that was humorous.  I’m thankful there was no filming.

    The cooldown section was 9:53.  I couldn’t do all the pushups on the last set, so had to do the last 5 from knees.  Fun though.

  • Chris__L

    Hi Guys, 

    This seems very similar to one of Zuzka’s ZWOW workouts as it’s also a Pyramid: http://www.youtube.com/user/ZuzkaLight

    Hope you’re enjoying the sun!

    –Chris

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

    This was great!  A surprisingly long-ish one, but great.  It was nice to have a different intensity–that is, this one wasn’t as intense but longer, and that was a nice change.  At the end of the day, I got a great workout!

    I did 500 skips in 3:50 for a warm up.  

    I used a  35lb sandbag for the squats and shoulder press and two 20lb dumbbells for the bent over row.  For the plank knee tucks I did it on my balance ball for a little extra challenge.  The push ups in part 3 I did as alternating one-legged push ups off my balance ball.  Walker for the reverse pull up.

    part 1: 
    13:31

    part 2:
    high knees with jump rope: 132-127-121-123-100-110-119-125

    part 3: 
    9:45

    Yayyyy!  I was going to cool down with another 500 skips, but I was DOOONE!  And I wanted to watch Breaking Bad!

  • Gerri Lee Schafer

    So I’m going to do Jess’s FB WO in the morning

    Love me Tender…hahaha

    15 rounds 10/50

    1/ jump lunge
    2/ reptile PU
    3/ jump knee tucks
    4/ dive bomber PU
    5/ prisoner squats

    See you on the flip side

    • Gerri Lee Schafer

      wow, that was really hard…

      1/ jump lunge 48-34-33
      2/ reptile PU 24-18-18
      3/ jump knee tucks 62-58-55
      4/ dive bombers 17-15-15.5
      5/ prisoner squats 32-34-33

      finished with

      100 HK – 25 weighted crunches – 20 reverse PU
      100 HK – 25 star crunch – 20 tapping PU
      100 HK – 25 knee raises – 20 military PU
      100 HK – 25 side thrust knee raises – 20 sumo PU
      100 HK – 100 mason twists – 20 super wide PU

      I got a weighted vest yesterday….hubby really knows how to buy me V-day presents…LOL…..too tired this am to try it out, but did wear it during my warm up

      • BodyRocker_Bonnie

        you got a weighted vest! cool!!  how heavy is it?

        • Gerri Lee Schafer

           i bought the 40 lb one…it fit me better than the 20 lb one…you can adjust it by 1 lb weights, put it to about 24 for my warm up routine…nice…I can see wearing it for casual hiking/walking at full weight…might try to do up a vest routine for the morning….feel like I’ve done the current WO somewhere before….LOL…oh, you definitely have to try the vests on before buying…the 20 lb one didn’t let me bring my knees up all the way, it went past the hip flexor

      • BodyRocker_Bonnie

        Hey Gerri Lee,
        I did this one this morning.  It was great.  Very tough.  The prisoner squats are putting hands behind your head and doing squat pulses, right?  At least that is what I did, as I wasn’t quite sure.

        Jump Lunges:  43, 34, 30
        Reptile PUs:  19, 15, 14
        Jump Tucks:  18, 20, 20
        Dive Bombers: 7, 6, 6.5  (not many, but with good form, these are hard!)
        Prisoner Squats”  32, 40, 37

        Followed with:
        50 high knees / 25 knee raises / 20 reverse PUs
        50 high knees / 25 star crunches / 20 tapping PUs
        50 high knees / 25 weighted crunches 15lbs / 20 military PUs

        Then 5 sets of the following for a 100 rep bonus:
        10 3-point Ugi jump with two knee tucks
        10 Ugi squat & press with two Sumo style ball to knees

        Will post this to Jessica Lynn’s FB page too and give her a thanks! :)  

        • Gerri Lee Schafer

          nice!!!!!!!!!! your jump lunges are really improving….

          • BodyRocker_Bonnie

            :) thank you!!! I admit I printed your posting off so I was following your reps, trying to keep up. That was fun :) I don’t think I did the prisoner squats right though, my numbers were right on top of yours so I was like “this can’t be right…” LOL. I was doing them as pulses, but are they supposed to be done slowly? I had hands behind my head and stayed mostly in the squat position, didn’t come to full upright standing position. I believe that Jess said she did this with her weighted vest on – - must have been super tough!!

            • Gerri Lee Schafer

              hahaha, I’m honored to be printed out…LOL…I did full squats with hands behind my back for the prisoner ones…might go back and try this with my weighted vest on soon

            • Gerri Lee Schafer

              hahaha, I’m honored to be printed out…LOL…I did full squats with hands behind my back for the prisoner ones…might go back and try this with my weighted vest on soon

          • BodyRocker_Bonnie

            :) thank you!!! I admit I printed your posting off so I was following your reps, trying to keep up. That was fun :) I don’t think I did the prisoner squats right though, my numbers were right on top of yours so I was like “this can’t be right…” LOL. I was doing them as pulses, but are they supposed to be done slowly? I had hands behind my head and stayed mostly in the squat position, didn’t come to full upright standing position. I believe that Jess said she did this with her weighted vest on – - must have been super tough!!

  • Gerri Lee Schafer

    sorry dude, Mondays are my active rest day…..I do have to practice the burpees though…LOL….I bought a weighted vest today…40 pounder…will be a while before I can use the full weight

  • Kamillzyna

    That meat can be a real turndown for vegans/vegetarians .. just saying {:

    • ZoeRocker

      I am vegan, and you have to just get passed it and know that our lifestyle choices aren’t for everyone. It’s not the image as much as it is what goes on behind closed doors. People are either not informed, or choose to ignore it, and it is not up to us to make them feel bad for that. I would love for more people to eat less meat and get educated on the meat industry and the diet myths out there, but you can’t force it. It is the wrong approach. Lead by example. That is all we can do. Just like Freddy, Lisa, Sean and Zuzka, they lead by example and we follow. 

      • Kamillzyna

        It really doesn’t bother me.  I think I said that soon after having a sort of new realization when I saw a
        picture of this adorable animal next to a picture of a plate of meat. And that was just like a smack in the face..

        But anyway, I definitely know what you mean and I feel the same way. I don’t force my opinions on others either, but I realize that comment was probably uncalled for. I understand that a vegetarian or vegan lifestyle doesn’t work for everyone. I’m vegan b/c it works for me and if it doesn’t work for others, then that’s fine too.
        Also, I think it’s cool that you’re a vegan.

  • Guest

    Glad you and your husband decided to join.  Zuzka is on facebook under Zuzana Light with her workouts as well and together this site and hers offer a great variety.  Enjoy this awesome community!

  • JA_BodyRocker

    Scores:
    Part 1 – 4 rounds 15:40
    HKS 130-104-99-106-130-121-127-118
    Part 2 – 4 rounds 18:14

    used a 20lb SB – phew glad it’s over! Thank you! 

  • lc

    I’m very new to bodyrock but i love it :) I stumbled onto some of zuzana’s and lisa’s youtube videos when searching for ab workouts and immediately tried them because they looked more challenging and effective than most. I don’t have much equipment right now, but I have been following these workouts or putting together my own from your exercises. i also do about 1/2 hour of cardio each day, but i love how these workouts are so tiring and so short! I’ve been working out for a while now and stretch before each workout so I haven’t pulled any muscles yet.

  • Mari

    Hey, i loved this one! :) The thing about Bodyrocking is, that it’s so creative and inspiring, it never get’s boring! :)

    One question: I found here at Bodyrock.tv a plan how to make your own pink sandbag, that was posted on facebook (in frensh i think). Do anyone remember from whom it was?
    Thank so much!
    I’m living in Bolivia one year and not any of the world wide companies deliver down here. It’s a shame. Many let their stuff be produced in Latin America, but there’s selling just the thrown out old stuff here like rubbish… :/

  • Annebel Wind

    My scores for the workout:
    Part 1: 4 rounds: 11.37
    High knees with jump rope: 8 rounds: 110, 115, 104, 112, 104, 103, 113, 114.
    Part 2: 13.54
    For part 2 i used a high elevation for my legs with the push ups for the first round, for the second round a slightly lower elevation and for the third and fourth round i used no elevation. And for both parts I used 8kg sandbag.. Loved it!

  • Anonymous

    Welcome….
    sometimes the comments show up with a delay but don’t worry…
    Just keep on rocking!

  • Chris__L

    Hi Guys, 

    It seems the previous workout has the comments turned off.  I like pictures and video as a combination as the pictures can better show form and the video shows the flow thru a workout.
     
    –Chris

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

    Thanks!

  • Anonymous

    Hi there…

    so today I did “Bikini Body & Beach Ready”..but I did some modifications to it..not much just added some mountain climbers in between…
    like this:

    1. 1-2-3 one leg push ups         20x
    2. mountain climbers               100x
    3. back lunge with ugi               20 x
    4. mountain climbers                100x
    5. squat and side leg lift with ugi 20x
    6. mountain cimbers                 100x
    7. side obliques abs on the floor  20x
    8. mountain climbers                 100x

    I did 3 rounds of this and it took me 30:33…It was my second workout, right after my workouts with M’ladies…hihihi

    kisses to you all,and remember…tomorrow (st.Valentines ) is all about LOVING OUR SELF!!!!

    • MariaBjørgJepsen

      Agreeeeeeed :D Enjoy your day, honey! Your workout looks great!!!

    • MariaBjørgJepsen

      Agreeeeeeed :D Enjoy your day, honey! Your workout looks great!!!

  • Bodyrocker_Audra

    So I’m back after taking a little over 2 weeks off after January’s 30 day challenge.  Decided to do the new zwow’s with focus on weight training for muscle growth as I felt the challenge fatigued & overtrained my body a little. My fault really, not complaining lol, cuz I loved it and it was fun!  That said, I used a 50BB for squats and rows and 40BB for shoulders and it felt good to know my weight training is paying off.  Had to be careful tho as the heavier weight demands careful form.  Shoulder presses were most difficult but I took a 10 second break after 8 reps and carried on to the finish.

    Part 1: 13:33
    HighKnees w/rope:  130/125/116/114/112/111/111/103
    Part 3: 5:07

    +B4E hope Erin is doing ok!  Haven’t heard any updates :(

    Thanks guys!  Hope your having fun in the sun!  I’m definately enjoying the 65-75 degree weather here in Chandler, Arizona.

    • MariaBjørgJepsen

      I am so glad hearing from you again, dear Audra :) I’ve missed you!!!

    • MariaBjørgJepsen

      I am so glad hearing from you again, dear Audra :) I’ve missed you!!!

      • Bodyrocker_Audra

        Aaaaw, thanks my dear friend!  Missed you too & everyone here!  Going to scale down my Bodyrocking to 3 days a week and see if that helps me.  What’s going on in your world and how have you been lately?

        • MariaBjørgJepsen

          You are welcome, I am just speaking from my heart :) I am okay, I feel very happy. So much has happened in my lift during 1 month only, but I stay positive! I am searching for a new job and new apartment, which is far from easy in Copenhagen. But I do have some savnings to live on, so no hard feelings here. I also have a loving supportive family to help me, which makes me feel damn lucky :) Otherwise I love what is going on here and that Z is back on Facebook again, yahoo!!! Are you and your dear family well?
          Much love, Maria.

          • MariaBjørgJepsen

            *My lifE :)

            • Bodyrocker_Audra

              Hang in there Maria, everything will work out and keep positive.  So glad to have found Z as well!  Spending more time with my family on the weekends and hiking every other Saturday with my husband has been a Godsend  and we also go shooting in the desert and man is that soo much fun.  The days are numbered here for that tho, as it will get way too hot for it pretty soon. 

        • ZoeRocker

          Audra!! I have searched for you! How are you? It sounds like you are not getting the results you want from BR?

          • Bodyrocker_Audra

            Hi Zoe, I have been maintaining my results for some time now. I just needed some R&R after the intense 30 days. Thanks for your concern :) How are you?

            • ZoeRocker

              I’m having a hard time keeping up to be honest. Usually I am so diligent but this time around I’m hitting a plateau  and it’s a bit depressing to see all my efforts regress so quickly. Why is it so easy to gain weight and so hard to shed it??!! ARGH! its not fair! Not to complain. I am in good shape, but I want to be in fighter shape!!!

  • AmBoaksy

    So ummm def trying that sweet tater n coconut thing.  It’s a brilliant idea especially since my grandmas traditional sweet tater recipe also uses pineapple!

    Unfortunately, I got kicked out of my bf’s gym for cleaning before I could do the cool down.  However, since I had access to it, I used the treadmill for cardio instead of the intervals.  In the end the workout (w a 25 lb plate) took me 12:18.  The shoulder press w 25 lbs was the hardest part.  I also threw in three 10:50 intervals of Running Man and V-Crunches (on either side) as my cool down since that’s all I had time left to do.

    Have a great day everyone!!!!  So jealous of Sean, Freddy and Lisa-Marie right now.  It’s been minus 20 C outside all weekend.  Hope you guys are taking advantage of your superior weather and not just futzing with slow internet all day. 

  • MariaBjørgJepsen

    I didn’t sleep at home last night, so I made up my own “quiet” workout:

    “Sleeping Beauty”:
    1) Elevated Plank Reptile x 30
    2) Frog Squat x 20
    3) Diagonal Star Abs x 30 (from Lisa’s latest ab bonus)
    4) Sumo Squat & Leg Lift x 50
    5) Plank Slider Jacks x 50
    6) Elevated Lunge, L x 30
    7) Elevated Lunge, R x 30
    8) Elbow Plank Leg Lift & Butt Squeeze x 50
    9) Push-ups x 30
    Repeat once more!

    I added an extra 60 Frog Squats & 100 Running (wo)man Abs.
     

    • Anonymous

      Maria Maria, you little monster…first you drink now you don’t come home…OMG…
      hahahahah…just kiding…enjoy every second of your life…

      • MariaBjørgJepsen

        HAHAHA, you teasing little woman!!!! I know, it might have looked ”wrong” with my little secret sleep over text, lol :D I am completely innocent!!!

        • MariaBjørgJepsen

          At least, I still do my damn workout when being away from home, haha. That s’gotta give some huge bonus points :D

          • Anonymous

            YES…BONUS!!!hihihi

        • MariaBjørgJepsen

          At least, I still do my damn workout when being away from home, haha. That s’gotta give some huge bonus points :D

        • Anonymous

          Me too!
          sorry if I crossed the line here…but it was right there..
          kiss my darling!!!
          We have only one life!!!!!!!!

          • MariaBjørgJepsen

            Nooo, you did not cross any line at all, sweety :) I can handle anything, hahaha. YES, Life has to be lived to the fullest!!!!

      • MariaBjørgJepsen

        HAHAHA, you teasing little woman!!!! I know, it might have looked ”wrong” with my little secret sleep over text, lol :D I am completely innocent!!!

    • http://www.janetspreiter.com Janet

      I hope you didn’t awaken anyone with heavy breathing during this! Love the title!

      • Anonymous

        If she was where I think she was..maybe those heavy breathing just helped her for a “bonus workout”….hahahahhaahahah
        sorry I am just like that today…
        kiss

        • MariaBjørgJepsen

          Hahahaaaa, Jesus Christ, WOMAN!!!! You make me blush :D

          • MariaBjørgJepsen

            But I do love you for being you and being so straight-on. More of that, hahaha :)

          • MariaBjørgJepsen

            But I do love you for being you and being so straight-on. More of that, hahaha :)

            • Anonymous

              It is all life…we want to be fit and sexy,and we admire all of this super sexy girls here, including Lisa Marie and you know who…so why not…I am sexy and I know it!!!
              I don’t really know what got to me today..but I am happy all day..like I had sleep over date..hahahaha
              Love is a big part of our lives…We people with broken hearts know it…but sometimes love for our self can be better than anything!!!
              And love for bodyrocking!!!!

              • MariaBjørgJepsen

                YOU ROCK!!!! I love, love, LOVE that attitude, my precious girlfriend. And you are so right. We have to LOVE ourselves before we can look after others and love them, too. WE deserve recognition and happiness daily in our lives <3 Haha, yes, a nice innocent sleep over also makes me pretty happy and silly :D

                • Anonymous

                  buhahahahahahahahaha

                • Anonymous

                  buhahahahahahahahaha

        • MariaBjørgJepsen

          Hahahaaaa, Jesus Christ, WOMAN!!!! You make me blush :D

      • MariaBjørgJepsen

        I don’t think and hope I did, haha :) I controlled myself!

      • MariaBjørgJepsen

        I don’t think and hope I did, haha :) I controlled myself!

    • Mmghia

      Love the wo’s Maria they are well arounded and varied and challenging to say the least. Thanks again for sharing them w us. Michelle

      • MariaBjørgJepsen

        Aww, that makes me so happy!!!! Thanks a LOT :) Just fun to be creative and mix up newer and older exercises, I enjoy that.
        Love, Maria.

      • MariaBjørgJepsen

        Aww, that makes me so happy!!!! Thanks a LOT :) Just fun to be creative and mix up newer and older exercises, I enjoy that.
        Love, Maria.

    • ZoeRocker

      Awesome idea! I sometimes feel bad for stomping on my neighbour’s head;)

      • MariaBjørgJepsen

        I am so glad you like it, Zoe :)

  • Monstrosity5

    Warm upSquats w/45# BBPlank knee w/equalizerShoulder Press 45# BBBent over Row 2 – 20# DB (40#)22:07
    Hi knees – 122-120-125-12-110-125-103-105
    Cool DownSquats w/45# BBRaised Push upsRev Pups8:54

  • Anonymous

    This was a great workout… besides the pain in my shins.. I hate the shin pain :( !

  • Annebel Wind

    Hi everyone, I will do this one this afternoon or tonight.. Looks great! Had a rest day yesterday and did Zuzana’s 4th ZWOW saturday.. Had a nice time: 25.09.. But did need my rest yesterday :D   So this one later today.. Will share my scores than.. You guys have a great day!

  • Anonymous

    did not sleep very well last night….so it took me for ever doing this workout…but I did it.

    used 10 kg weight in total

    in total I did this workout in 46 minutes…..am I the only one who almost needed an hour…hahahaha….

     

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

    I am planning to do this workout tomorrow at lunch.  

    If you have butternut squash & don’t know what to do with it, here are 3 options in 1 post:

    roasted squash with turkey = dinner
    toasted seeds = snack
    pureed leftover squash + water + curry = soup

    http://moveeatlivewell.blogspot.com/2012/02/roasted-turkey-breast-butternut-squash.html

    • MariaBjørgJepsen

      Awesome website you have, Jess. So cool with easy-to-follow recipe pictures :) Looks so yummi.
      Love, Maria

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

        Thank you Maria!

  • Anonymous

    so it was a great workout. its now 23:00 here and i just finished it. i had do some kind of working out today so even it is so late i did it. feel great now – just hope i can sleep now with all this after workout energy. i did it a bit different , did 14 rounds of 10/50
    squats with SB 34, 22
    plank knee tucks 35, 35
    shoulder press  SB 20, 16
    bentover row SB 27,30
    squats SB 25, 25
    elevated push ups 15, 18
    reverse pull ups 15, 15

    Good night to all of you bodyrockers out there.

  • Kathy_Bodyrock

    love the first pic from you, lisa :)
    great workout!

    My scores:
    Part I:
    1. Squats w/SB (11kg) – 15reps
    2. Plank knee tucks on DS – 15reps/leg
    3. Shoulder Press w/SB (11kg) – 15 reps
    4. Bentover Row w/SB (11kg) – 15 reps
    4rounds total time: 11:25

    Part II:
    8min High Knees w/ Jump rope: 130 113 120 120 80 123 122 104

    Part III:
    1. Squats w/SB (11kg) – 15 reps
    2. PU on DS – 15 reps
    3. Revers pull ups on DS – 15 reps
    4 rounds total time: 7:41

    + Burpee for Erin <3

    Great sweat :) the skipping was brutal *haha*

    Nice day, bodyrockers ! :)

  • Gerri Lee Schafer

    Sunday Feb 12

    I re-did Maria’s 1450 rep WO this morning.  Last time I used a jump rope, this time I just did high knees.  I also upped my SB weight to 37.5 lb for the squats.  Last time it took me 19:50, this morning it took 18:00….sweat all of them wine demons out….LOL.. for those that didn’t catch her work out the first time, here it is….she did it twice, me only once

    100 HK – 25 knee raises
    100 HK – 50 SB squat
    100 HK – 25 burpee, no PU
    100 HK – 25 left side crunch
    100 HK – 25 right side crunch
    100 HK – 50 plank jacks
    100 HK – 50 SB squats
    100 HK – 100 mountain runners
    100 HK – 25 reverse PU
    100 HK – 50 plank jacks

  • Gerri Lee Schafer

    Sunday Feb 12

    I re-did Maria’s 1450 rep WO this morning.  Last time I used a jump rope, this time I just did high knees.  I also upped my SB weight to 37.5 lb for the squats.  Last time it took me 19:50, this morning it took 18:00….sweat all of them wine demons out….LOL.. for those that didn’t catch her work out the first time, here it is….she did it twice, me only once

    100 HK – 25 knee raises
    100 HK – 50 SB squat
    100 HK – 25 burpee, no PU
    100 HK – 25 left side crunch
    100 HK – 25 right side crunch
    100 HK – 50 plank jacks
    100 HK – 50 SB squats
    100 HK – 100 mountain runners
    100 HK – 25 reverse PU
    100 HK – 50 plank jacks

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

      Wow!!! Intense! LOL about the wine demons–it really feels like those toxins are just being squeezed out!  Can’t wait to squeeze mine out in a little bit (vodka demons, though…ugh). :)

    • Anonymous

      I think I will do this tomorrow..nice time!

      • Gerri Lee Schafer

        thank you

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

    This morning i did Swimming in my own sweat, and once again, like i do with most workouts,  i modified it and did another exercise instead of the swings because i dont have a sandbag and prefer doing bodyweight…. so I did Airborne kicks on the dipstation (i used 2 chairs facing backward, oweee hands hurted after doing so many) ..

    So it looked like this:

    1. 20 burpees
    - 30 airborne kicks
    2. 19 burpees
    -30 airborne kicks 
    …. and so on till u get to
    10. 11 burpees
    -30 airborne kicks

    This was so brutal, i admit i could’ve done it faster, my total time for the 155 burpees and 300 airborne kicks was 34 min.! 

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

    This morning i did Swimming in my own sweat, and once again, like i do with most workouts,  i modified it and did another exercise instead of the swings because i dont have a sandbag and prefer doing bodyweight…. so I did Airborne kicks on the dipstation (i used 2 chairs facing backward, oweee hands hurted after doing so many) ..

    So it looked like this:

    1. 20 burpees
    - 30 airborne kicks
    2. 19 burpees
    -30 airborne kicks 
    …. and so on till u get to
    10. 11 burpees
    -30 airborne kicks

    This was so brutal, i admit i could’ve done it faster, my total time for the 155 burpees and 300 airborne kicks was 34 min.! 

    • BodyRocker_Bonnie

      Hi Isidora! What are your airborne kicks?  Is it a kick-over the arm of the dip station? thanks :)  

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

        http://www.bodyrock.tv/2010/12/20/major-hot-abs-workout/
        This workout has airborne kicks, Bonnie :) .  It’s basically a hanging knee raise where you kick 1 leg out & alternate.

        • BodyRocker_Bonnie

          thanks, I’ll check it out :)  

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

        Its an exercise from an older workout: Major hot abs workout. Its in the dipstation, u hang there just like doing knee raises but instead u do front kicks alternating. it really hits the abs!

        • BodyRocker_Bonnie

          Isidora, thanks! I’ll check it out. :)

  • Monica

    This was a good workout but can you please provide some alternate exercises for pullups as i don’t have a dip station. thanks

    • Gerri Lee Schafer

      bent over rows with something weighted

    • Gerri Lee Schafer

      bent over rows with something weighted

  • BodyRocker_Bonnie

    I like to do my own thing on Sundays to finish off the week…So here’s what I did today.  I actually got 8 hrs rest last night and I feel goooood.  Rest day tomorrow!!

    Bonnie’s Sunday HIIT Mix:
    used 25lb SB

    Part 1  (12 min / 10×50 / 6 exercises / 2 rounds)
    High Knees  135, 99
    Knee Raises  27, 28
    SB Squat & Sumo Leg lift (alternating)  20, 21
    High Knees  120, 100
    Sumo Push Ups  18, 18
    High Knees  102, 104  (painful realization at the end of round one that I had high knees back to back, ha ha ha, lesson learned!)

    Part 2  (200 reps total / stopwatch / 4 rounds max effort)  = 3:01
    5 jump tucks
    20 mountain climbers
    5 jump lunges
    20 mountain climbers
    (= 50 reps total)

    Part 3 (200 reps total / stopwatch / 4 rounds max effort) = 10:06 
    5 SB pushups with squat and press
    20 jump squats
    5 SB bent over rows
    20 low jacks, hands behind back
    (= 50 reps total)

    Abs Extra (4 rounds,10×50)
    1.  8lb Ugi single toe touches and V-through  8.5
    2.  Happy Crab  15
    3.  Oblique crunch (L)  23
    4.  Oblique crunch (R) 25

    1-Minute Burpees: 
    Since all of the above added up to 29 minutes for me, I topped it off with 1 minute countdown of burpees (full) to make a 30 minute workout.  = 11 burpees.

    Everyone have a great day! 

    • Gerri Lee Schafer

      nice mix up Bonnie, too lazy to learn anything new this am, re-did Maria’s 1450 rep WO instead

    • Gerri Lee Schafer

      nice mix up Bonnie, too lazy to learn anything new this am, re-did Maria’s 1450 rep WO instead

  • Anonymous

    Hi there…

    So I did Lisa Maries Killer 800 reps workout, I noticed that I have to work on my cardio, skipping etc…and watch my back, so I am working out every day but I am picking workouts that are little bit more cardio…
    Does this count as 30 day challenge…if I am doing workouts but  not always the newest ones…hahah..of course it counts…

    kisses to you all

    • MariaBjørgJepsen

      Everything count, my little fighter :) <3 Is your back getting better??? I really hope so!

      • Anonymous

        Hey..yes my back are better,thank you…
        I went to see a friend yesterday and we played JAMB, the game with 5 dices..I don’t know if you know it.,,we played from 9 till 2 in the morning
        Here is so cold, I know that it is not cold like maybe your place, but we Mediterranean people are not used to snow and this cold cold weather…we are not…!!!!!
        And 2 days ago it was blowing like crazy,this wind..Bora..the roads were closed, ferries didn’t go, the sea was so wild that throw out like half ton of fish….really, half ton of fish…and unfortunately it destroyed some houses, and it broke window on my friends car…
        today is better…
        kiss

  • MariaBjørgJepsen

    Loved it! Short and intense. I used 15 kilos for the squats, presses and rows.

    Part 1 = 05:03.
    Part 2 – High Knees no rope = 220-215-220-222-221-224-224-222.
    Part 3 = 04:51.

    I was badly hung over before I started, and now I feel human again :) So damn proud I pushed myself today!!! Thanks for always motivating me, guys!!!

    Much love, Maria

    • Anonymous

      Maria,Maria…ccccc…
      hahahahah, so good time last night!??
      kiss

      • MariaBjørgJepsen

        Hey darling :) Hahaha, yes, we danced all night. But I will never get closer to a ripped stomach and 6-pack with all that alcohol. Bad me!!!! But I don’t go out dancing every weekend, so I forgive myself, haha :) Did you enjoy yours, sweetie? Kisses <3

    • MariaBjørgJepsen

      I loved part 1 and did it again in = 04:49 min. I added 50 V-Split Abs on my dip station and did Kyla’s great 4 minute butt exercises :)

      • Mmghia

        Maria, just did your 1450 rep wo. NICE JOB!! It was great. Thanks Michelle

      • MariaBjørgJepsen

        Beat my scores today! I have no rope, so I did different jumps instead of all High Knees. I used my 15 kilo sandbag.

        Part 1: 04:19.

        Part 2: 
        High Knees: 221-200-202. Jump Lunge: 94. Mountain Runner: 192. Jump Squat: 69. Side Jump Lunge: 90. Sprints: 290.

        Part 3. 04:20.

        Love, Maria.

  • Anonymous

    Hi Lisa, Sean, and Freddy,

    Today we used our dip station and added a movement.  We placed it body’s length away from the arm of our couch.  With my feet on the arm of the couch, I did a push up on the dip station, brought my legs forward into an ab lift, then back onto the couch for the next push up. 

    Btw…I’ve been using the side plank on my dip station where I lift the inner leg up to the stationary leg.  Best inner thigh ever!  Thank you.

  • Gerri Lee Schafer

    What, no  one works out on Saturday?    Come on people!!!!!!!!!!!!!!!!!!  I only take Mondays off LOL..to each their own I guess

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

      I went on a long steep hike!

    • Anonymous

      well,some of us did it..and will do another one today…!!!hihiihihihihi
      don’t worry…:))

    • MariaBjørgJepsen

      I DID!!! I was s-e-r-i-o-u-s-l-y hung over, but I got off my booty and put on my sweat clothes. So damn proud I didn’t skip it on this Holy Sunday :) Bad Maria must pay the hard price after a very wet night of dancing. Bad, bad girl!!!

      • Gerri Lee Schafer

        hahaha, I found my way to the bottom of a bottle and a half of wine last night…not quite hung over, but a little bit fuzzy…in honor of all of our bodyrocking family that tied one on last night, I re-did your 1450 rep WO this morning, actually about 10 am…slept in…LOL

        • MariaBjørgJepsen

          Nice job, haha :) I am so happy I am not the only one who enjoys alcohol here on the site. That would make me feel too bad! Seriously, I felt like dying when I woke up, ha ha ha. I had a HUGE early-morning drunkin’ junk meal at 4:30 am Sunday, and I felt so sick I didn’t eat before this Monday morning. Stupid girl :D

          • http://www.janetspreiter.com Janet

            ouch! I hate that morning-after-heavy-indulgence! Hope you shake it fast!

            • MariaBjørgJepsen

              It feels so, my dear :) Thank you!!!! I am on top today. How about you???

            • MariaBjørgJepsen

              It feels so, my dear :) Thank you!!!! I am on top today. How about you???

      • Gerri Lee Schafer

        hahaha, I found my way to the bottom of a bottle and a half of wine last night…not quite hung over, but a little bit fuzzy…in honor of all of our bodyrocking family that tied one on last night, I re-did your 1450 rep WO this morning, actually about 10 am…slept in…LOL

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

    You guys HAVE to check out this site I found.  It has a very thorough explanation of HIIT & interval training & why it’s more efficient than traditional workouts.  I thought it would be a nice tool to have when someone says, “you only workout for how long?!”

    http://www.greatist.com/fitness/interval-training-complete-guide/# 

    • BodyRocker_Bonnie

      Jess, thanks! Will check this out.

    • MariaBjørgJepsen

      So cool, thanks for sharing Jess :)

  • Jules

    Have a fantastic holiday guys.  And thanks for the workouts while you’re there.  Oh and for the pool side pics, jealous :(  

  • Anonymous

    Hi there,

    so my back are much better, thank you all for good energy that you sent to me..!!
    An my heart is better too…so 2:0 for me….!!
    I did “Hot right now”..I needed something cardio,and no lifting…and it was the perfect thing…just what I wonted, and I felt great all day…
    Thank you bodyrock an bodyrockers…

    good night kisses to you all…hihih

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

    Pork looks amazing, as does the location, as does Lisa-Marie :D

    Still trembling right now. You guys zapped all the strength in my armies with this one! When will we learn never to underestimate a BodyRock workout?!

    Part 1 :x 4
    15x Squats w/ 14kg KB
    15x Plank Knee Tucks
    15x Shoulder Press w/ 10kg
    15x Alt Bent Over Rows w/ 14kg KB
    Time~ 11:41

    Part 2 – Yup. (No counting today)

    Part 3 :x 4
    15x Squats w/ 14kg (3rd round w/ 10kg)
    15x Pushups (Couldn’t attempt elevated, & half way through had to modify to knees)
    15x Reverse Pullups

    ~I am well and truly zapped. Feel fantastic though and feeling like a BodyRocker :)  - Although I haven’t had to modify my pushups for over 12 months, so honestly this workout took everything I could give in my arms! THANK YOU x

  • Cindy

    I will do it tomorrow. I did a 29 minuted Bodyweight workout (Killer). I followed by 15 minutes ab workout
    Ab workout
    1 Mt climber with feet on the wall (so hard, feel like Spiderman) 20-20-20
    2 Kettlebell figure’s 8 10/10, 10/10, 10/10 (cute exercise)
    3 Plank climber with KB drag 8-8-8 (look easy but very hard)
    My workout total time= 43 minutes

  • Samanthina

    Hi,guys,here are  my score:
    1 part Strength warm up-09:31min.
    2 part Cardio-High knees: 143 158 170 173 173 175 174 175
    3 part-Strength cool down-05:21min.
    +
    a burpee for Erin
    Thank you,guys!
    Good night to everyone! :)

    • Eleni Greekteach

      Yah, burpee for Erin!

  • Vivi

    I did this one in second one (fisrt was Tighten it up Wo)
    My score is

    * 4 rounds in 5.17 min (the shoulder press was harder that I thought !!)

    * Skipping (so killer !!! too much time i didn’t do it) so on average 100 high knees (my shoulders were so sore after shoulder press)

    *
     4 round : 3.49 min

    I really feel my shoulders after this workout !!

    Great one!
    Thanks

    PS : I love your picture ! It’s so green !! Here in France is so cold in this moment, to see you to the sun, the sea, the heat ….I’m jealous !!!!!! :p

  • BodyRocker_Bonnie

    Well, I did the whole workout, but I lacked energy… I’m just tired from the week, but I didn’t want to not do something this morning!  So I went through these just aiming for slow, proper form.  And actually, going through them slower was a good exercise in itself to work my muscles a bit differently.  I used a 25lb SB and a chair for the decline exercises. 

    Part one took me13:54
    Part two took me 14:50

    For the cardio I did high knees, and I was dying…but I kept them up to 100 reps:
    130, 100, 100, 100, 100, 100, 100, 100

    I liked the chair exercises – I think I’ll play around with a circuit chair workout.  How many cool things can you do with it?  Alternating leg step-ups (with or without weight), elevated decline pushups, tricep dips…

    Nothing extra for me this morning, maybe later in the day for a booster :)

    • Gerri Lee Schafer

       I hear you regarding the high knees, when I did Jess’s FB WO the other day it had 4 rounds of 50 second high knees in it…..HARD…..thought about doing straight high knees, but I’d never tried doing 8 minutes or 10/50 HK Skipping, so wanted to give it a try..LOL…always used 10/20 intervals when I do them

      nice job Bonnie, recharge your batteries girl….too tired is no fun for anyone

    • Gerri Lee Schafer

       I hear you regarding the high knees, when I did Jess’s FB WO the other day it had 4 rounds of 50 second high knees in it…..HARD…..thought about doing straight high knees, but I’d never tried doing 8 minutes or 10/50 HK Skipping, so wanted to give it a try..LOL…always used 10/20 intervals when I do them

      nice job Bonnie, recharge your batteries girl….too tired is no fun for anyone

  • Gerri Lee Schafer

    well, looks like I’m the first to post my time on the site, so here goes.

    I used 32.5 lb in my SB, used a chair for all of the decline exercises, and my dip station for the reverse PU.  Wasn’t racing, going for proper form.  A tip for people, when you are raising weight over your head, try putting one foot ahead of the other, shoulder width apart and slightly bend both knees, I find this helps to protect my lower back.

    Round one took me 8:42

    High knee skipping, I knew there were 8 rounds so I went for a sustainable pace, tripped twice
    134-132-130-120-131-130-125-133

    Round two took me 6:24

    finished off with the following

    50 standing crunches – 20 regular push ups
    25 knee raises – 20 super wide PU
    50 standing crunches – 20 regular PU
    25 knee raises – 20 super wide PU
    100 mason twists – 20 regular PU

    • Vivi

      Agree with you, the shoulder press can be bad for the back.
      Me I put my legs like a little squat, not in a standing position.

      What is it : mason twists ??

      • Gerri Lee Schafer

        like the ugi ball twist they have been doing, balance on your tail bone, legs bent or straight, clasp hands into one fist, touch the ground on either side of your butt on each side

    • Gerri Lee Schafer

      well in hind site I could have used more weight for the bent over rows and SB squats, but found the right balance in the weight I used…..should have gone at least 40 in the squats and 50 in the bent over rows…the shoulder press was almost right, didn’t feel stained until rep 13-14…the problem is my SB only holds about 35 Lb before trying to bust it’s seams…LOL…next time I will use a bar bell for the bent over rows, and try to jam in a weight plate for the rest on my SB

  • Anonymous

    Can’t wait to get over my flu and start with the challenge. Love all the workouts so far. Love u guys for all the motivation

  • Anonymous

    Can’t wait to get over my flu and start with the challenge. Love all the workouts so far. Love u guys for all the motivation

  • ZoeRocker

    Wow this is a lot. I’m stoked to give it a go. I love that you guys are on a holiday. I hope you are having an amazing time! SO jealous!!!

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

    I hope you guys are enjoying the beautiful location you’re at & not just working hard to bring us all ass-kicking workouts!  I’m happy to have the workouts, of course :)

  • kat<3bodyrocker4life

    this looks Great.  will get on this here shortly.  Lisa-Marie you look Beautiful… Thank you for Motivating us =) Enjoy your vacation guys you deserve it!! XOXO

  • kat<3bodyrocker4life

    this looks Great.  will get on this here shortly.  Lisa-Marie you look Beautiful… Thank you for Motivating us =) Enjoy your vacation guys you deserve it!! XOXO

  • Gerri Lee Schafer

    on it in the morning

    • BodyRocker_Bonnie

      Me too :)

    • BodyRocker_Bonnie

      Me too :)

    • BodyRocker_Bonnie

      Me too :)

  • Maria

    this looks good, can’t wait to do it tomorrow. and damn! that pork looks delicious – I thought we’d be getting a recipe :’(