Feb 13 2012

Bikini Bunny Workout – Day 1 Week Two of The February 30 Day Challenge

Hi Bodyrockers,

We are pushing into week 2 from the beaches of the Turks & Caicos and the warm weather and beautiful surroundings are a mid-Febuary reminder of the summer that is approaching. We have enough runway ahead of us before the summer arrives that we can make a massive difference in our fitness, health, agility and appearance before the warm weather arrives. The sooner you start BodyRocking with us the greater the results you can achieve. It’s as easy as just visiting the site and following the workouts each day as they are posted. Starting next week we are going to make it even easier for you guys by introducing 3 levels for each workout – a beginner, intermediate and advanced. Each level will have it’s own video for you to follow with the appropriate variations of each exercise so that no matter where you are in your fitness level you will be able to BodyRock at home with us and get in the best shape of your life. We don’t want to leave a singe BodyRocker behind so if you know of anyone who would benefit from this approach please let them know that they are welcome to our community and as always we will do everything to offer our help and support.

Trying something new – especially workout related – can be intimidating and outright scary. Our beginners program will get people moving after a long break from exercise and introduce them into bodyweight training basics. The intermediate level will largely be what you are used to if you have been with us for a while. The advanced level will push you with the most challenging moves we can come up with :) It’s something for everyone, and it ensures that we are open to everyone and always striving to push beyond our comfort zones and take things to the next level :)

PS, Don’t forget we have extra ab and butt bonus workouts Monday. Wednesday & Friday !! – What more could you want from a Fitness Programme ?

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

Remember this is a full programme designed to compliment Lisa-Marie’s Workout & Sean. The combined two workouts bring you five days of workouts with ab and butt bonus workouts which include various all over body moves with modifications on how to switch them up – so make sure you push yourself  everytime.

Today’s Workout:

The Location … Paradise !

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Todays Workout:

1) 2 x Push-up’s + Burpee + Tuck Jump

Get into the Plank Position. Straight Body Line.  (Modification –  Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique)

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

Bring the Legs in toward the hands and get ready to Tuck Jump as high as you can. Reeaaddyy, Steady …. Go !! =D

Tuck Jump. Make sure your knees are soft when you land. (Modification – Just do a jump, take out the Tuck)

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2) 10 HIgh Knees + 10 Mountain Climbers

Mountain Climbers - Core Tight. Straight Body Line. Bring the knees into the Chest as far as comfortable.

High Knees – Bring the knees as high as possible. (Modification – Slow down the move down)

*Repeat Mountain Climbers and High Knees for the 50 Second Period.

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3) 2 x Push-Ups + Jump Over Bag – using the Pink Sandbag

Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. – Click Here to watch the Fit Test Video for Push-Up Advice & Technique )


Lower the Chest to the floor, Ensuring your Core is tight & return to the starting position. Complete 2 x Push Ups.

Jump over the bag. Whhoosshhh … Knees soft on landing. (Modification – Step over the bag)

*Repeat 2x Push-up’s & Jump over the bag until the 50 seconds is up.

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4) 1 x Frog Jump + One Push-Ups

Core Tight. Sit Back into a Squat. Making sure your knees are behind your toes.

Drive and Leap as far forward as far as possible. Making sure you land with your knees soft.

Drive the legs Back. Get into the Plank Position. Straight Body Line. (Modification – Modify the Push-Up onto your Knees. Step the legs back into the Push Up Position don’t jump back – Click Here to watch the Fit Test Video for Push-Up Advice & Technique ) Complete One Push Up.

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

Complete 1 x Push Up & Jump up into the Squat position ready to Jump again & repeat the Push Up for the 50 seconds time period.

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Ab Bonus!:

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1) Wood chop – Knee to Shoulder (Left Side) –  using the Pink Sandbag


Stand with your feet shoulder-width apart, toes turned out slightly, and your knees in line with your feet. Your back should be flat and your thighs almost parallel to the floor. Hold the Sandbag in both hands on the outside of your thigh.

Twist your torso to the side. Lift the sandbag and across your body with straight arms. At the same time, stand up and turn your torso. Keep your core muscles engaged at all times, using them to control the movement. Rise up onto your toes as you twist. (Modification – Change the weight or Perform Straight abs – Click Here to watch the Fit Test Video for Straight Ab Advice & Technique)

*Repeat on the opposite side for the 50 second period.

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3) Knee Raises – Using the BodyRock Equalizer or Dip Station



Slight Bend in the Elbows. Hold your Core Tight. Straight Body Line.

Lift the Knees to the Chest. Control the Movement up and down. (Modification – Let the feet touch the floor on the down. Extend the legs to advance the moves)

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Today Workout:

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

1) 2 x Push-up’s + Burpee + Tuck Jump

2) 10 HIgh Knees + 10 Mountain Climbers

3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – using the Pink Sandbag

4) 1 x Frog Jump + One Push-Ups

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) Wood chop – Knee to Shoulder (Left Side)-  using the Pink Sandbag

2) Wood chop – Knee to Shoulder (Right Side) –  using the Pink Sandbag

3) Knee Raises – Using the BodyRock Equalizer or Dip Station

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.

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


Around The Web
  • http://dslr-images.blogspot.com lucykemp21

    2 years on, here are my scores for today’s workout:
    2 x push up + burpee + tuck jump= 5, 5
    10 HK + 10 MC= 4.5, 4.5
    2 x push ups + jump over= 5, 5
    Frog jump + push up= 5, 6
    Wood chop L 6.5kg= 24
    Wood chop R 6.5kg= 24
    Leg raises= 22
    Then I did:
    Star abs= 25
    Triceps dips= 19
    Diamond push ups (knees)= 15
    Rotational abs= 30
    Plank= 50s
    Not pleased at the lack of improvement on this workout…

  • Baby-bump Body Rock

    Celebrating my 8th month of pregnancy today with this workout. I ended up modifying most of the workouts to finish well. Did all except the knee raises.
    2 x Push-up’s + Burpee + Tuck Jump: 15, 15 Push-ups against the wall,  instead of burpees I did some basic leg raises.10 HIgh Knees + 10 Mountain Climbers: (1.5, 2) Did the high knees slowly and the Mountain climbers against the wall very slow without jumping. (slow movement)2 x Push-Ups Jump Board (or Jump Over Bag ): (5, 5) Did the basic push-up on the floor on my knees but just letting my torso go down. Instead of suddenly jumping over a bag, I did some small hops to one side.1 x Frog Jump + One Push-Ups: (11, 12 ) Small jumps, push ups against the wall.Wood chop – Knee to Shoulder (Left and Right): (20,20, 16, 20(I used a pair of dumbbells (5 pounds each) and make soft movements. Also, just did 2 on each side.

  • Cindy

    Bikini bunny Workout at the gym today!
    1 2 x push upd + burpee and tuck jump 10-10
    2 10 HK + 10 Mt climbers 9 sets and 8 sets
    3  1 push with one leg extended jump bag 10/11
    4 1 frog jump + one push up 13-13
    It was rainning sweat at the gym today!

  • Cindy

    Bikini bunny Workout at the gym today!
    1 2 x push upd + burpee and tuck jump 10-10
    2 10 HK + 10 Mt climbers 9 sets and 8 sets
    3  1 push with one leg extended jump bag 10/11
    4 1 frog jump + one push up 13-13
    It was rainning sweat at the gym today!

  • Anonymous

    I understand your frustration as I feel the same way after busting my butt doing these workouts but I figure I’m still doing better than the one sitting on the couch doing nothing and eventually the effort will pay off. Maybe instead of focusing on the numbers you could try to think about how much better and easier the movements are feeling to you and one day the speed will come. Keep rockin!

  • Anonymous

    Yay week 2! I did 3 rounds of this one. I modified all the pushups except for the first round of the jump tucks.
    1) pushup jump tuck 7,5,5
    2) high knee mt climb 4,3.5,3
    3) pushup jump over 6,6,5
    4) frog jump pushup 6,6,6

    Abs – used 18lb for wood chops
    1) wood chop L 19
    2) wood chop R 20
    3) knee raises 22

    Finished with a 2 mile run.

  • Sarina L

    Bikini Bunny Workout
    9 9
    5 4.5
    8 7
    10 8.5
    wood chop 19
    wood chop 18
    knee raise 27

  • http://tinyurl.com/7b3um4f Chris__L

    Hi Flore,

    I guess it depends on what is causing your pain.

    –Chris

  • lUcY

    hi my score was
    6.5
    4.4
    5.4
    4.6
    abs
    16.15.30

  • Mary Lou

    I’m just getting around to this one today, but, better late than never! I did the jump over bag push ups on my knees so as to go easy on my shoulder.
    push ups/burpee/jump tuck: 5.5 4.5
    10HK 10 Mtn climbers: 5  4.5
    push ups/jump over bag: 5  5
    frog jump/push up: 5  5
    abs bonus w/ 8 lb ball:
    wood chop left: 21  21
    wood chop right: 20 20
    knee raises: 26  26
    plus 100 bike abs, 30 side stability ball rolls and plank holds and 25 legs elevated toe touches. Have a good day bodyrockers!

  • Chris Lee

    done.
    a. 13-8
    b. 6-5
    c. 10-9
    d. 10-11

    abs bonus
    a. 25
    b. 28
    c. 23

    12# med ball.

    i’m going to bjj today and hopefully squeeze in another w/o in this evening.

    chris

  • Jenn

    I got my sandbag today!!! :)
    Here are my scores:

    1) 2 x Push-up’s + Burpee + Tuck Jump: 5, 5
    2) 10 High Knees + 10 Mountain Climbers: 5 + 4 High Knees, 5
    3) 2 x Push-Ups Jump Board (or Jump Over Bag): 5, 5 + 1 Push-Up
    4) 1 x Frog Jump + One Push-Ups: 6, 6
    Ab Bonus:
    1) Wood chop – Knee to Shoulder (Left Side): 13
    2) Wood chop – Knee to Shoulder (Right Side): 14
    3) Knee Raises: 20

  • ZoeRocker

    1. 2PU’s/TJ- 9,6
    2. 10HK/10MTN- 5,5
    3. 2PU/Jump Over- 8,6
    4. Frog/PU- 8,8

    ABS BONUS
    1. Wood Chop (L)- 22 (10lbs)
    2. Wood Chop (R)- 22 (10lbs)
    3. Knee Raises- 25

  • ZoeRocker

    One leg forward counts as one:)

  • Anonymous

    josee – no such thing as bad scores! they are better than if you just sat on your butt! good work!

  • MariaBjørgJepsen

    Thank you so much, Rajaa. Very sweet :)

  • Vivi

    All we hope that ! lol ! One day…….

    • MariaBjørgJepsen

      You ARE!!! Silly woman :)

  • BodyRocker_Bonnie

    whooooooooooot! go yboog go! way to bring it :)

  • Gerri Lee Schafer

     I’ll bite, what is SLO MO/NO MO ?  and nice f’ing time dude

    • Anonymous

      wondering the same thing?

  • BodyRocker_Bonnie

    I did…. :) ha ha ha

  • BodyRocker_Bonnie

    I did…. :) ha ha ha

  • Cindy

    I did this one today.
    2 push ups + burpee + jump tuck 8-8-9
    10 HK + 10 MT climbers 9-8-8
    2 push ups + jump over bag 10-9-9
    1 frog jump + one push up 13-13-10
     AB Bonus
    1 L 16-15 R 16-15
    2 Knee Raises on the floor 20-12
    I love this short and intensive workout
    Thanks to Freddy, Sean and Lisa!

  • Cindy

    I did this one today.
    2 push ups + burpee + jump tuck 8-8-9
    10 HK + 10 MT climbers 9-8-8
    2 push ups + jump over bag 10-9-9
    1 frog jump + one push up 13-13-10
     AB Bonus
    1 L 16-15 R 16-15
    2 Knee Raises on the floor 20-12
    I love this short and intensive workout
    Thanks to Freddy, Sean and Lisa!

  • Chris__L

    H Marievamp,

    Second try at a undeleted response.  I keep a exercise journal and a workout journal.  I use the exercises journal to substitute things I can do that work the same muscles for exercises that might hurt old injuries. 

    That you keep a exercise journal is a good thing.

    –Chris
    PS People deleted were not saying anything bad about Bodyrock.  Janet was one and Mel was another and myself  There was more than what is show here now. 

    • mdk

      here are some good workout tunes – better than the ones from “the sound of music” – hahahahaaa – anyway, the video cracks me up but I grew up on this in Chicago during my mid/late teens and still love it to this day. 

      http://www.youtube.com/watch?v=vSivVYwKwZc

      ciao ciao

      • mdk

        whoops… maybe they should delete this post/video link seriously – even though it is just a band singing there are some “colorful” words expressed and I don’t want to offend anyone (was not my intention)…  it’s not crazy bad, but be warned i guess… punk rock music

      • Chris__L

        Hi Mel,

        I don’t see much point in posting here any more as my comment to comment deletion ratio is higher than reasonable.

        You take care and enjoy.

        –Chris 

        • mdk

          Nooooooooooooooooooooooo! You should reconsider – seriously?!!?

      • Chris__L

        Hi Mel,

        I don’t see much point in posting here any more as my comment to comment deletion ratio is higher than reasonable.

        You take care and enjoy.

        –Chris 

  • Anonymous

    JUST KEEP YOUR END GOAL IN MIND. I HAVE KIDS SO I KNOW TEMPTATION ALL THE TIME. FOR THE LAST SEVEN YEARS I LET MYSELF GO.

    EXAMPLE: I LOOKED FOR ARTIST THAT HAVE SIMILAR BODY TYPES LIKE MINE. I FOUND SHAKIRA  AND JLO.  I LOOK AT HOW THEY LOOK WITH THEIR CLOTHING ON AND REMEMBER MYSELF AS WELL 7 YEARS PRIOR. EVERY TIME I SEE MYSELF REACHING FOR SOMETHING THAT I SHOULDN’T I EITHER ENVISION THE IMAGE OR LOOK AT MY COMPUTER SCREEN. I TELL MYSELF I CAN DO THIS AND LOOK LIKE THAT AGAIN. NOW, EVEN IF I HAD THE PIECE OF CANDY. I LOOK AT MY SCREEN AND MAKE MYSELF NOT FALL INTO EMOTIONAL EATING.  THE WAY I MAKE SURE NOT TO FALL INTO THAT IS BY ADMITTING TO MYSELF WHY I WANT ANOTHER PIECE OR CANDY…..THERE ARE MANY REASONS WHY PPL GO BACK FOR THE BAG OR ANOTHER CANDY.

    THE GUILT
    THEY DONT FEEL STRONG ENOUGH.
    THEY SLIP ONCE THEY’LL DO IT AGAIN.

    MANY THINGS GO THROUGH OUR HEADS. WE JUST HAVE TO ADMIT TO WHY WE ARE DOING IT. WHY WE WANT MORE.

    HOPE THIS HELPS

  • Jay

    Hey ElaineJuliette, I know what you’re talking about, I have a sweet tooth aswell.  Sometimes I will take a piece of chocolate, but before I do, I will try some fruits, vegetables or lean protein first to see if I am just hungry.  Have you looked at the Diet challenge that Lisa posted on her facebook, here is a link: 
    http://www.facebook.com/media/set/?set=a.226627284094431.53210.192899324133894&type=3

    Eat 5-6 small meal (they don’t have to be huge sit-down meals).  These are small meals/snacks for you to fuel your body throughout the day so your energy doesn’t crash and so your cravings don’t take over you.  Since I am a sweet tooth I will prepare a bowl of cut-up oranges, apples and bananas, I will also do a little almond butter on banana slices (cut banana in half then slice long ways)and freeze them.  When I need a sweet I will eat this instead of icecream or other sweets.  

    Also, a friend of mine told me that sometimes if I am not hydrated and drinking enough water, my body will try to get water in other ways by making me have cravings so that it can get water through the food I eat.  I don’t know if this is true, but I do know that staying hydrated makes sweets and junk food less tempting because I don’t crave it as much.

    The most important thing is to not beat yourself up if you have a chocolate.  When it is my time of the month I crave chocolate, I hydrate and eat small meals and in the end, after doing everything right, if I still crave the chocolate, I have a piece, I eat it slowly so I can remember that I ate it and I enjoy how long the one piece lasted, and then I don’t need another one.  If I am afraid that I will not be able to stop myself, I do not keep it in the house, there are no doritos and no mountain dew in my house, because I have trouble stopping.  

    I hope some of this helps ElanJuliette.  Keep doing your exercise and keep posting, everyone here is so nice and supportive, this is a great place to be :)

  • Anonymous

    Hi Guys ! It’s the first i post.
    I know bodyrock since one month !

    My Score :

    Ex1    7/9/8
    Ex2   8/6/6.5
    Ex3  3.5/2.5/2
    Ex4   10/11/10

    No more time to bonus Abs, i’ll do it this week-end :)

    Nice community, nice blog, nice workout, my arms are already stronger !

  • MariaBjørgJepsen

    This one was quite intense, Lisa :) I did 3 rounds and felt great afterwards.

    1) 2 Push-ups, Burpee & Jump Tuck: 14-13-13.
    2) 10 High Knees & 10 Mountain Runners: 9,5-10-10 (sets).
    3) 2 Push-ups & Jump Over: 13-14-14.
    4) 1 Frog Jump & 1 Push-up: 14-14-14.

    Abs x 2:
    1) Sandbag Woodchop, L: 28-36.
    2) Sandbag Woodchop, R: 31-37.
    3) Knee Raises: 33-34.

    First 15 then 5 kilos for the woodchops!

    I really enjoyed it!!!

    Love, Maria

    • MariaBjørgJepsen

      I did my own little extra today :
      “Quick Fighter”:1) 15 Sandbag Squat2) 30 Elevated Plank Knee Tuck3) 15 Sandbag BW Lunge4) 15 Sandbag Bent Over RowRepeat 5 times total.+ 50 V-Split Abs on the Dip Station.Love, Maria

      • Gerri Lee Schafer

         hey Maria, did you do 15 SB BW lunges per leg, or total?  Also, in your Sleeping Beauty WO, the plank slider jacks?  Did you put your feet on towels and slide them, or did you jump them?  I’m thinking of trying that one with my new weighted vest on…LOL…me crazy…   ;-)

        • MariaBjørgJepsen

          Hey my dear :) Thanks for your interest, so cool! I did 15 backward lunges total per round. Yes, exactly, or, I placed my feet on 2 socks and it worked very well! Let me know how you like it, crazy lovely woman, haha :)

          • Gerri Lee Schafer

            well call me crazy but I’m going to try your Sleeping Beauty WO in the morning wearing my weighted vest…the only one I’m not sure I’ll be able to do the reps on is the push ups at the end…only the morning will tell…..LOL

  • MariaBjørgJepsen

    This one was quite intense, Lisa :) I did 3 rounds and felt great afterwards.

    1) 2 Push-ups, Burpee & Jump Tuck: 14-13-13.
    2) 10 High Knees & 10 Mountain Runners: 9,5-10-10 (sets).
    3) 2 Push-ups & Jump Over: 13-14-14.
    4) 1 Frog Jump & 1 Push-up: 14-14-14.

    Abs x 2:
    1) Sandbag Woodchop, L: 28-36.
    2) Sandbag Woodchop, R: 31-37.
    3) Knee Raises: 33-34.

    First 15 then 5 kilos for the woodchops!

    I really enjoyed it!!!

    Love, Maria

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

    You can do lying leg lifts on the ground.

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

    I drink a glass of red wine 3-4 nights a week. 

  • http://www.facebook.com/fatalfemme17 Tonya Banks

    I’ve been doing Body Rocking on and off for awhile but now I’m really want to commit to it. I have trouble doing the ab workouts that requires the dip station. I don’t have a lot of upper body strength and I have some issues keeping my back posture. Does anyone have some suggestions on what I can do. I really would appreciate it.

    • Chris__L

      Hi Tonya Banks,

      A strong core is required to do most of the workout here.  Work on those exercises you find hard to do and look thru the archives for exercises that will strength the core that you don’t find as challenging to keep good form in and do those as well.

      –Chris

    • Chris__L

      Hi Tonya Banks,

      A strong core is required to do most of the workout here.  Work on those exercises you find hard to do and look thru the archives for exercises that will strength the core that you don’t find as challenging to keep good form in and do those as well.

      –Chris

  • Mmghia

    I felt nauseous today for the first time.  Don’t think it’s a bad thing just means we are working hard as long as we are not dizzy.  Drink lots of water through out the day and we will be ready for the next workout. Michelle

  • Mmghia

    If the comments that were removed were not down right nasty then there is a lot of sensorship going on, and that  alone speaks loudly for this website are you sure that is what you want to say??

    • Anonymous

      I said that there was a lot of repetition in the workouts lately, like just a lot of pushups and jumping lately. thats it

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

    Hm.  I don’t know what was so upsetting about people voicing their opinions about the workouts being similar to each other, but maybe Freddy wants to keep the discussion focused on posting our scores and supporting each other.  It also tells us that the comments were, indeed, considered.  I personally think that without video, it’s probably easier to keep the moves simple so they can be described.  But it would be way less sinister looking if the comments could be removed completely, without that “Comment Removed” label on them.  Probably a limit of Disqus’ though.

    I really liked the Day 5 Workout, so I think I’ll do that one again today!  Hope you’re having fun on the islands!

  • Elena Ioan

    My scores:
    1) 7, 5
    2) 5, 4 1/2
    3) 5,4
    4) 7,6

    Then, I did High Knees for 50 sec: 143

    Then the Abs:
    1)16
    2)15
    3)20 non-stop!!! First time non-stop!!!!!!!! :)

    Great one! Thanks for posting everyday, as an other BodyRocker said!! :)

    • Gerri Lee Schafer

       congrats on the non-stop abs…..YEAH

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

    I dont think Bodyrock.tv knows the true meaning of support because if they did they would understand that we are intitled to speak of Zu and post links connecting others to her. Personally i think they are threatened.

    • mdk

      Ummm… Entitled?!  And why exactly – it is their website and I think they take a lot of ungrateful abuse over this situation.  Let me ask – if you owned a store and your ex owned a similar store would you think that it would be OK for people to pass out flyers to your ex’s store in your store?!  Here’s another one – how about going into a Nike store and handing out promos for Puma…  Finding Z online is simple on Google and I don’t think she needs your help passing out links to her in this fashion/manner.  I would stay out of it, plus no one seems to consider that legally they may not be able to post all of the things that you wish them to.

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

        Thats fair enough but how am i suppose to that these kind of rules exist unless told otherwise, of course I would understand that and respect that if I was informed of these legal matters but when nothing is being said I dont see the harm in posting a link and  that is definately not a valid reason for being kicked off a site. I had full respect for this site and what they are doing with it.  

        • mdk

          uhhhh… you’re not “kicked off” – you are definitely “on” this site and your tense/sentence structure is off and confusing?!

          • Slater4eva

            I’m talking about the fb page.

      • Chris__L

        Hi Mel,

        So this would logically apply to any person providing fitness advice other than that officially approved of by Bodyrock HQ.

        This is not the case.  Only posts about Zuzka Light and her links are being deleted.  So Puma can be advertised here just not Zuzka. I’ve seen posts on Yoga classes, Crossfit and P90X and all kinds of other programs with links here.  I wonder what would have gone down if this Blog was named Zuzana’s Amateur Fitness Blog instead of Bodyrock.tv?  A lot harder to make your case and that is what it was if not in name.

        The sad thing is this fit of deletions isn’t making this place nicer.  Far from it.  Better to embrace Zuzka and all fellow trainers than to block them.  Because I can do both ZWOWs and Bodyrock all in the same few minutes unlike wearing both Pumas and Nikes at nearly the same time and be both successful and happy.  There are no legal constraints that is a red herring.

        –Chris

  • Chris__L

    Hi Marievamp,

    Yes, I keep a journal of exercises and this seems a very sensitive area for Bodyrock HQ as they deleted that comment.

    –Chris.

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

      i mssed what everyone wrote :( obviously very sensitive Chris as everyones have been deleted.

      • Chris__L

        Hi Tara Fox, 

        I doubt this all will last out the day either, but what the hey.  Someone said that Lisa-Marie’s workout were getting very similar in the sense of each exercise.  This does happen.  Zuzka would get in a rut also and we as good bodyrockers should point this out.  Maybe now on by email as it seems not fit for the light of day.

        I’m honestly not to happy as non of this was negative and I don’t mind being edited as long as I would have in hindsight removed the post myself.  Not the case here.

        –Chris

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

          I agree, Chris Ive been deleted of the fb fan page simply for posting a link to Zuzana, no disrespect was intended but I think there is alot of touchy subjects for these guys. I dont feel like this site is positive any more, especially when we are not allowed any opinion unless it is one they wish to hear. 

  • Anonymous

    Really Great Workout! Definately needed this push for a bikini ready body!
    Scores
    Pushup burpee Tuck jump: 7,6
    High Knees and Mountain Climbers: 4,4
    Pushup Jump over Bag: 6,7
    Frog Jump Push up: 6, 5
    Abs
    Wood Chop L: 19
    Wood Chop R: 22
    Tuck Abs: 17

  • JA_BodyRocker

    I did 3 rounds:

    1. 9/6/6
    2. 4/4/3
    3. 6/6/6
    4. 6/6/6

    No equalizer so I did a different Abs routine:

    *48/18 Mason Twist 
    34/25 Bicycles 
    8/8 Leg Raise on Decline 

    * No typo – just spent!

    Have a BodyRocking Valentine’s day!

  • Leticia Bonfim

    The first part I only did 3 times!

    1) 2 x Push-up’s + Burpee + Tuck Jump – 4,4,4

    2) 10 HIgh Knees + 10 Mountain Climbers – 6,6,6

    3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – 5,5,5

    4) 1 x Frog Jump + One Push-Ups – 5,6,5

    Ab Bonus:

    1) Wood chop – Knee to Shoulder (Left Side) -  21

    2) Wood chop – Knee to Shoulder (Right Side) –  19

    3) Knee Raises – 22

    Letícia Bonfim from Brazil

  • Great the way it is

    I like the workouts, even if they are similar. I am finally learning the moves and for a 30 day program that is what you want. They are not makiing you do off the wall workouts that you look at and say “how will the possibly help me twising in that position”? I love waking up each day and looking forward to what I have to do that day for exercises. It is kind of exciting! I tell myself I have to do whatever they want. Now, you know they will come out with 3 different levels, so for those of you who are bored, can do the more advanced moves. Or- go through the archives. Don’t ruin a good thing because you are bored with moves when this is meant as a 30 day challenge. Just saying-

  • Gerri Lee Schafer

    almost afraid to post anything….things are disappearing like loose change in the street…LOL

    But here goes….I just got a weighted vest yesterday and am looking for exercise ideas to “break” it in….any thoughts would be great…thanks fellow bodyrockers

    • Anonymous

      How bout some Breakdance PUs, love those things!  

      • Gerri Lee Schafer

         welllll….me and co-ordination are that close of friends…that’s the one you start in crab, flip over, raise one leg in air?

  • Alexandria Lee B

    Happy Valentine’s! Going to look sexy in my tight new dress tonight thanks to BodyRock! :D

    Scores:
    10/ 7
    4/ 5
    8/ 6
    6.5/ 7

    Abs (did twice!):
    16/ 8
    15/ 9
    13/ 7

  • mel

    I hope you’re all wearing a good broad spectrum – water/sweat resistant – sunscreen with SPF 30 or higher!!!

  • Chris__L

    Hi Guys,
     
    So this is a test: http://www.youtube.com/user/AngryTrainerFitness
     
    This is Al’s channel at youtube.  Are you going to delete this one?
     
    I mean he is competition and this is just as direct a link as the one I posted to Zuzka Light’s channel…

    –Chris

  • Michelle T

    I injured my wrist yesterday, so all the pushups were difficult. I had to perform them either on my fist or fingertips, which really sucks. This workout really made me sweat. I also just now realized that we were only supposed to do it twice through. Well Here’s to extra effort! :-)

    2 Pushups/ Burpee/ Tuck Jump:  10/  8/  9

    10 High Knees/ 10 Mt Climbers I did the mt climbers on fists inclined on couch:  5/ 5.5/ 5 

    2 Pushups/ Jump: 8/  9/  9

    Frog Jump/ Pushup/ step back: 9.5/  10/  9  My wrist was bothering me on these so I used a bench and did pushup on incline.

    L Woodchop & R Woodchop w 14 lbs: 18

    Knee Raise off of bench: 39

  • http://twitter.com/ZimtFromMars → Ciиdy.

    Don’t worry you’re not the only one – sometimes I also feel like falling at my feet. Just give your body a few seconds rest and go ahead. =)

  • http://twitter.com/ZimtFromMars → Ciиdy.

    1) 2 x Push-up’s + Burpee + Tuck Jump – 7 reps. 7 reps.
    2) 10 High Knees + 10 Mountain Climbers – 4 reps. 4 reps.
    3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – 6 reps. 6 reps.
    4) 1 x Frog Jump + One Push-Ups – 7 reps. 6 reps.

    Ab Bonus:1) Wood chop – Knee to Shoulder (Left Side) – using alternative bag 5kg – 16 reps
    2) Wood chop – Knee to Shoulder (Right Side) – using alternative bag 5kg – 16 reps
    3) Knee Raises – Using an alternative for dip station – 15 reps.

    Could be better.. but I just started so I’ll give me some time to learn ;)  

  • Ali

    I read the instructions in a rush & thought it said to do the workout part 4 times & the abs part 3 times!! Ooops, no wonder my abs were killing’! Anyway, my scores were:
    2xpush up, burpee, tuck – 7, 6.5, 6, 6.5
    10 high knees 10 mountain climbers – 6, 4.5, 4, 4.5
    2 x Pu, jump over – 7, 6, 5, 7
    Frog jump, PU – 9, 7, 7, 7

    Abs bonus
    Woodchop left – 20, 19, 21
    Woodchop right – 18, 20, 20
    Knee raises – 20, 20, 20

  • Lindsey Linae Kinard

    day 76 done! feelin good!

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

    The location looks fantastic! 
    I’ve been out of the game for a week and a half since my kids brought the flu into the house. I never got it full out but know enough to not push through when such germs are lingering. Feeling well enough to be active and am looking forward to getting back to these workouts in a few days…mind you at quarter the intensity. 

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

    The location looks fantastic! 
    I’ve been out of the game for a week and a half since my kids brought the flu into the house. I never got it full out but know enough to not push through when such germs are lingering. Feeling well enough to be active and am looking forward to getting back to these workouts in a few days…mind you at quarter the intensity. 

  • Chris__L

    Hi Flore Milliotte,

    I have similar problems with my knees and when Zuzka would do all those skips I would be in major pain after emulating her even when I was careful to land on the ball of my foot.  So the skinny is I found that my neighborhood play ground had sand (later rubber) that greatly reduced the shock and I built up my knees and now I can do most of the polymeric stuff without pain.

    –Chris

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

    Week 2 started! I did the 2 rounds… I wish I wanted to do more but I just about managed to talk myself into working out. I’m really struggling with the 2 active rest days…. I will be on a roll by Day 5 and then fall down the weekend and pig out on junk food… It’s ruining my efforts :( … I think I need to add an extra day so I am doing 6 days on, 1 day active rest. I have no willpower with food right now!
    -2 pushups+burpee+tuck – 8-6
    -10 High Knees+10 Mountain Climbers – 4.5+1mc – 4
    -2 Pushups + Jump over- 6-6
    1 x Frog Jump + Pushup – 7-7

    I really felt today’s pushups in my abs! And the abs bonus was great!! :)
    -Woodchop Left – 18
    -Woodchop Right – 17
    -Knee Raises – 15
    Thanks guys!!

    • Lindsey Linae Kinard

      find old workouts or workout challenges in the archives to do on the rest days. they dont want you not to do any workout…. just do something like a sport or walk or go to the gym. i like to do an old work out challenge that normally take 5-10 min on the weekends and mad clean my house till i work up a sweat! taking two days off totally, does make it very hard to get back into it again! i agree! n it makes you feel guilty! you will feel better if you find something to do every day, unless your sick or too sore! good luck on your journey!

  • http://www.janetspreiter.com Janet

    Yeah, I know the feeling.  I’m 54 and I find I have to be careful not to try to slam it into high gear.  So I try to focus on going a little slower with good form.  My shoulder is the weak link.  I find the stretch and warm up are key factors.  

    • Mary Lou

      My shoulder is my weak link too. After finishing the January 30 day challenge the pain made me realize I really have to stop, or I will suffer a real injury. I started PT and they told me I will just never be able to do certain twisting/weight bearing moves because my scoliosis has caused a weakened scapula and that my external rotation is shot. I have to accept the fact that I will never really be able to to chin ups/pull ups/press ups or fighting crab type exercises, because my shoulder just doesn’t go that way. BUMMER! And yes warming up and stretching are a must!

    • Anonymous

      Ya Janet I know what you’re saying.thank you for the advice on the warm up and stretch factor .I think I’ll try to spend a little more time doing that before I start my workouts from now on.  :) )

  • http://www.janetspreiter.com Janet

    A 45 minute good effort run up the hill as warm up.
    1.  9   8
    2.  5.5   6
    3.  7   8
    4.  8   8.5
    16/16  my sandbag is 35 lbs and felt too heavy for this exercise
    20 knee ups on pull up bar
    I’m going to add a few more ab exercises and call it a morning.  Good workout!  Thank you, guys!

  • http://www.janetspreiter.com Janet

    Well done on the push ups!!  Congratulations!

  • Samanthina

    Hi,guys,Happy Valentine ‘s Day ! :) I wish a lot of happiness and love to everyone.
    I didn’t manage to post it at first.
    2x push ups+ burpee+tuck jump- 10 11 11
    10x high knes + 10x mountain climbers- 5 5 5
    2x push ups + jump over bag- 10 10 12
    1x frog jump + one push up-11 12 12

    Ab bonus:
    wood chop:  left-13  right-13
    knee raises-31
    +
    a healing burpee for Erin and all of the people i love :)
    Thanks,guys! :)

  • http://fitnesshealthwhateverelse.blogspot.com/ Amanda S.
  • http://twitter.com/AnneKPSG Anne Kristin Griggs

    Trying to post again: 1) 2 x Push-up’s + Burpee + Tuck Jump : 6, 8.52) 10 HIgh Knees + 10 Mountain Climbers: 6, 7
    3) 2 x Push-Ups Jump Board (or Jump Over Bag ) – using db : 8,7
    4) 1 x Frog Jump + One Push-Ups: 8,9
    Ab Bonus:
    1) Wood chop (Left Side)-  using 30 lb db : 17
    2) Wood chop(Right Side) –  using 30 lb db: 14
    3) Knee Raises  (I did it between to chairs): 31

  • Anonymous

    Monika!  Yes you are a BR!!  Awsome job, keep it up!!

  • Anonymous

    Monika!  Yes you are a BR!!  Awsome job, keep it up!!

  • brian

    Sorry, but im new to bodyrock, so excuse my ignorance.  Does 2x push up + burpee + jump tuck mean: do 2 pushups and then the burpee and jump tuck, then repeat for the full 50 seconds?  And does 10 high knees and 10 mountain climbers mean alternate doing 10 high knees and 10 mountain climbers until the 50 seconds is over?

    • BodyRocker_Bonnie

      Hi Brian, yes – you’ve got it exactly right :)  

    • Christina Karlson

      Yes, 2x is 2 push ups. There is controversy about how to count out the high knees and m. climbers. For now, just count how it feels good to you. Remember, more reps=more fat loss. Welcome aboard and good luck!

    • Mmghia

      Yes on both counts.  Basically its 2 push ups then a jump tuck because the burpee bacially gets lost in the middle.  Then you do alternate between high knees and mt. climbers for the 50 sec.  go here its a great site for older bodyrock workouts litealloy.com/workouts/tags.  Glad you joined this crazy community. Michelle

  • brian

    Sorry, but im new to bodyrock, so excuse my ignorance.  Does 2x push up + burpee + jump tuck mean: do 2 pushups and then the burpee and jump tuck, then repeat for the full 50 seconds?  And does 10 high knees and 10 mountain climbers mean alternate doing 10 high knees and 10 mountain climbers until the 50 seconds is over?

  • Mmghia

    CONGRATULATIONS on the push ups. It does feel wonderful, there is no stopping you now!! Abs next!! 

  • Mmghia

    Don’t give up!! I know sometimes your results can be disappointing but just push through and do your best and KNOW that the reps WILL increase and you’ll be seeing abs before you know it! Keep rocking. Michelle

  • Mmghia

    go to http://litealloy.com/workouts/tags.  It has all the older workouts and they are organized in a way that makes it EASY to find a workout that has no equipment or time challenge or whatever you need awesome site.

  • kat<3bodyrocker4life

    <3 Thanks for the Great Workout!! Happy St. Valentines Day Bodyrockers!!

  • AmBoaksy

    My sandbag shipped yesterday!!!  So excited!

    2 P/U + Burpee + Jump Tuck: 7.5/4
    10 High Knees + 10 Mtn. Climbers: 5/5
    2 P/U + Burpee (don’t have enuf space to jump from either side): 5/6
    1 Frog Jump + P/U: 6/6
    Wood Chop (L): 14
    Wood Chop (R): 16
    Knee Raises (with one break - sadly haven’t gotten to the point where I dont have to take one): 17
    Toe Touch (added to round the workout to 12 mins): 24

    Have a Happy Valentine’s Day Everyone!  

  • BodyRocker_Bonnie

    Happy Valentine’s Day.  Thank you to my beautiful, strong, beating heart for keeping me going, I will do everything I can to take good care of you!!  I did three rounds this morning:

    1.  2xpushups/burpee/tuck jump – 6, 5, 5.5
    2.  10 High Knees & 10 Mountain Climbers (held 8lb Ugi for extra challenge) -  4.5, 4, 4
    3.  2xPush ups & Jump over SB – 8, 6.5, 7
    4.  1xJump Fwd and PushUp – 7.5, 7, 7

    Abs Bonus
    8lb Ugi woodchop (L)  23  / (R) 22  Knee Raises  26

    Did some extras afterwards…

    Booty Call:  Two rounds of the following: (25lb SB)
    10 SB 1-leg deadlifts (L)
    10 SB squats
    10 SB 1-leg deadlifts (R)
    10 SB squats

    Abs Smacker:  5 rounds of the following:
    10 8lb Ugi ball passes
    10 knee raises on dip station

    Now to live my day to its fullest…have a great one everybody  :)

  • Monstrosity5

    16x – :50/:101) 2 x Push-up’s + Burpee + Tuck Jump 10-9-9-92) 10 HIgh Knees + 10 Mountain Climbers 6.5-7-7-73) 2 x Push-Ups Jump Board 9-10-9-104) 1 x Frog Jump + One Push-Ups 8-8-10-9

    9x -:50/:101) Wood chop – Knee to Shoulder (Left Side)-  16K KB 13-14-152) Wood chop – Knee to Shoulder (Right Side) – 16K KB 13-14-153) Knee Raises – Equalizer 20-23-24

  • Monstrosity5

    16x – :50/:101) 2 x Push-up’s + Burpee + Tuck Jump 10-9-9-92) 10 HIgh Knees + 10 Mountain Climbers 6.5-7-7-73) 2 x Push-Ups Jump Board 9-10-9-104) 1 x Frog Jump + One Push-Ups 8-8-10-9

    9x -:50/:101) Wood chop – Knee to Shoulder (Left Side)-  16K KB 13-14-152) Wood chop – Knee to Shoulder (Right Side) – 16K KB 13-14-153) Knee Raises – Equalizer 20-23-24

  • http://www.nanines-bubble.at Nanine82

    Hey Lisa, Sean, Freddy! Great idea to divide the levels. Even for me, and I consider myself as being the sporty type, your workouts are often very intimidating. I know there are always variations but it isn’t that much fun then. You don’t feel “in the club”, comparing scores is not possible and so you might end up doing nothing insteat.
    Look forward to your new way of workouts! You do awesome work!

  • Kathy_Bodyrock

    Wow the background of the pics looks so gorgeous! I am jealous :) )

    Anyway, I just did the workout, great sweat :) I did 3 rounds and here are my scores:
    1. PUx2 + Burpee + Jump Tuck: 8 6 6
    2. HKx10 + MCx10: 6 6 5
    3. PUx2 jump over the SB: 6 7 7
    4. Frog Jumpx1 + PUx1: 6 7 6

    Ab-Bonus:
    1. Wood Chops w/Dynamax Ball (10 pounds) – L: 19
    2. Wood Chops w/Dynamax Ball (10 pounds) – R: 17
    3. Knee Raises on DS: 23

    + Burppe for Erin <3

    Much love to you all and happy Valentine´s Day :)
    Love around the world :) )

  • Anonymous

    Is it only me, or lately there is no variety to the exercises? 

    • Anonymous

      I was thinking the same thing!!!

    • Anonymous

      Hey…I don’t have FB but maybe someone should write something there, just to be sure that we are heard??
      Or maybe it is just being away and some variety can be explained good in just a picture..???

    • http://focusandfeelfreetofly.blogspot.com/ masage

      Glad you pointed it out. I stopped doing new exercises, because I don’t find them interesting anymore. I still browse the archive.

      • http://www.janetspreiter.com Janet

        Maybe, but it is only 12 minutes of boredom.  Could be worse.  I used to stare at the black line on the bottom of a swimming pool for hours.  Now that is some very serious boredom!

        • Chris__L

          Hi Janet, 

          Lots of exercises exist so there should be no reason to get into a rut.  I keep a journal of exercises I’ve done and just rotate away from ones I keep doing over and over.

          –Chris

        • http://focusandfeelfreetofly.blogspot.com/ masage

          HAHAHA, you just made my evening! :D Anyway, I wouldn’t do bodyrock, if it lacked originality. So I just pick the ones I find interesting, intimidating etc. Just to make my workouts enjoyable. :)

    • Miranda Watson (Austin)

      well, they are on vacation….

    • Anonymous

      YES! omg i dont even have motivation to do this right now, its pushups and jumps only

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

    Im writing because im so dissappointed with the way you guys act when anyone mentions Zuzanas name.  I posted some links on  the fb page for people who had been asking about her and now ive been deleted and blocked.  Such childish behaviour considering its an online source for communicating and I was not being disrespectful or rude anyone.  I chose to keep following you guys and Zuzana as well, thats my perogative but now you loose me as a fan.  Im just glad Zu is not as low as you are.  

    • Annebel Wind

      Hi Tara, I do this aswell. I have not looked back to see if my comments are still there. I like both.. and want to follow both.. So hope my comments are still there.. and hope yours will be to for the future.. Like your post! :D

    • Anonymous

      I’m surprised this one squeaked through. It will be gone soon enough.
      I wholeheartedly agree with you, though.
      Sighhh.

  • Ash

    I cannot wait to start BRing with you guys again. (still healing from muscle injury) I will probably need to the beginners modifications for a little while. Thank guys guys for everything and I hope I can you guys around for a while longer. <3