Feb 14 2012

Commit & Succeed Rep Challenge – Day 2 Week Two of The February 30 Day Challenge

Hi Bodyrockers,

We hope that you guys are keeping up with week 2 of our 30 day challenge. If you are new to the Challenge then  Click Here for the Timetable & Introduction.

As you guys know, we have been away for the last week escaping the Canadian winter and getting in some R&R in the sun. It’s been great to train outside the living room under the open blue skies and bright warm sun. There are a lot of distractions here – the beach, the pool, the book I’m reading (I’m on Book 3 of A Game Of Thrones – AMAZING) but one thing that we have stuck to is setting a set time for our training. “Soft Time” is different than “Set Time” – soft time is when you know that you should be BodyRocking but your training is not enough of a priority to comment to a firm commitment from you (Today at 4:30pm – BodyRocking – 20 Minutes!!!). Success is achieved through commitment – by setting goals, and then setting the time to make it happen. BodyRocking takes a maximum of 20 minutes per day and those 20 minutes will change your life. Commit and Succeed or Live Soft – it’s your choice.

Freddy

If you want to dramatically boost your results then follow our Diet Challenge on Lisa’s Facebook page here. Supporting your training by eating the right way will make all the difference. The clean eating approach that we follow here on BodyRock.Tv is simple to follow, and it does not revolve around counting calories, complicated points systems or anything other than eating fresh whole foods. We are aiming to provide BodyRockers with the basic knowledge that they need to make the right choices around food. Here is what we had today for lunch – all the info that you need to follow our Diet Challenge is here.

Today’s Workout:

Today’s Workout:

This is a times rep challenge! Set your interval timer :)  This is a pyramid workout!  Make sure you don’t stop until you have completed every rep!!  This workout targets the legs and core.  You will perform 10 Reps Per Exercise.  When 10 reps per exercise is complete you will do 9 then 8,7,6,5 etc down to the final round of 1 rep per exercise.

Exercise 1 Keg Squat

Start by having your Pink Sandbag on the ground in between your feet

Squatting down with your weight in your heels, knees not coming past your toes pick up the sand bag and place it on your left shoulder.

With the bag on your left shoulder standing upright.

do a full squat with the bag.

Drop the bag back in between your legs

Bend your knees into a jumping position.

Jump forward about the full length of the sandbag

Land softly on the balls of your feet. Do three squat jumps making sure you are jumping as high as you can but maintaining good form.

Step back into starting position and repeat this on the same shoulder.  Once you have finished your reps on this shoulder repeat and perform the same exercise on the right shoulder.

(Modification- You can also do this exercise if you have a dumb bell the same way as you would with the Pink Sandbag. If you don’t have a sand bag this exercise can be performed with body weight only.  Do 2 body weight squats jump forward and do 3 squat jumps in place and repeat this exercise until you have completed all the reps.)

Exercise 2 Sandbag Hugger

Hug the bag tight and close to your body so the bag is facing a north south position.

Key for this exercise is to keep your core strong and a straight back!  Try and go for speed but do not sacrifice form!  Get yourself in a squatting position.  Weight in the heels, knees not past your toes.  In a squatting position you want to be low like you are sitting in a chair.

Like you are doing a jumping jack with your legs spread your legs apart while jumping.  Having the weight in the balls of your feet is best for the low jacks.  If you don’t have a sandbag you can do low jacks with bodyweight only.

Exercise 3 High Knees Mountain Climbers Combo

10 high knees using your Pink Sandbag.  Hold the bag in front of you.  You want to hold the bag so the bag is facing a north south position.  If you do not have a sandbag you can do bodyweight only.

After performing 10 high knees place the bag on the ground and perform 10 mountain climbers.  Keep your back as straight as possible bringing each leg towards the body one at a time.  Remember not to bounce when you are doing this exercise.  Tight core straight back!

Exercise 4 Rotational Abs

Rotational abs exercise using your Pink Sandbag.  Start with your sandbag on the right side and the bag facing a north south position.  You want to be sitting down for this exercise and feet crossed and on the floor.

Press it up in front of you as high as you can lift the bag.  Make sure your head is straight and your bag is not to heavy for you to press away from your body.

Bring the bag to the opposite side. Repeat.

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

Enjoy the workout

Freddy, Sean & Lisa-Marie

comments


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

    I’ve just done this today again, almost exactly 2 years later. I did the Domino work out (day 2, week 2 of Jan 30 day challenge, 2012) this morning and I was pretty knackered but I have a holiday in 7 weeks so want to give myself the best chance of getting trimmer!
    Anyway, this time I did it in 52:32 so 4 minutes longer but I used a sandbag this time for all but high knees and did it properly which meant I had double the reps for shoulder lift. I think that counts as an improvement!
    I am wobbling like jelly right now but also feel pretty amazing. I do love this BodyRock- thank you for keeping the old site and old workouts up for me to use as I prefer the stuff from 2012 to anything else.

  • Tosh

    33 minutes not counting rest (total time about 50 min)
    A) Keg Squats, 3 kg
    B) 10 high knees 10 mt climbers, no weight
    C) Rotational abs, 3kg
    D) Free weight huggers 3kg

    I have weak knees so I hope they feel alright tomorrow (´・_・`)

  • Anonymous

    Gah!!!! I think I almost died! I was feeling kind of blah to begin with as I’ve got a cold but didn’t want to get behind so I just took my time and pushed through this one. Used 25lb sandbag and 10 lbs for jacks and rotational abs. I was having trouble catching my breath today so I ended up doing low impact high knees after the first few rounds which probably really slowed me down. And then FINALLY when I finished and hit the timer and looked it said 3:00 – now I know I was slow but not that slow so I have no idea what happened there. All in all I figure it took me just under an hour at least. Finished with side plank unders R @ L and bicycles with toe touch. And now I think a hot bath is well deserved :)

  • Anonymous

    Good job! You can send some of that extra energy my way if you like ;) Looks like I’m a day behind you on this challenge. At least this way I can check out your notes and see what I’m in for :)

  • http://www.facebook.com/profile.php?id=522652902 Erika Holmgren

    I did it like that too.. It took me 58 mins.. and I am pretty unfit..

  • http://www.facebook.com/profile.php?id=1199821730 Margaret Lima

    I did it in 37:21 min! I wanted to give up when I was doing the round of 7 reps but I did it and I am so proud of myself!!! As I do not work this week I am thinking to bodyrock twice a day and zumba dance for 45mint. as well. I hope I’ll manage it….

  • Anne P.

    1 hour and 8 minutes… wow. I would like to see video-proof of Freddy doing this in 12 minutes :) it was a great, but extremely hard work-out. Thank you for kicking my butt!

  • Anonymous

    This was by far the hardest, most challenging and most rewarding workout yet!! Thanks Sean! :) There were a few times i thought i might pass out.. but i just kept on going!

    My time was 28.30 !!!
     -12lbs weight for the Keg squats
    -15lbs weight for Sandbag hugger.
    -15lbs weight for HK & MC
    -12lbs weight for Rotational Abs ( and i did 10 for all the reps)
    Congrats to all who finished this one- it was Awesome!!

     

  • http://tvhostguy.com/ Jimmy

    DRIPPING WITH SWEAT!!!  It was those 10 high knees/mountain climbers that did me in!  And I did those without the weight!  Awesome workout.  A little long for my tastes, but I did it.  I DID IT!  Thank you bodyrock team.  

    10 reps   5:08
    9 reps   9:55
    8 reps 14:50
    7 reps 18:00
    6 reps 21:08
    5 reps 25:22 
    4 reps 27:41 
    3 reps  29:13 
    2 reps 30:47 
    1 rep 31:52

    So now, I need to watch my caloric intake!  I think about how hard I worked that day and ask myself, “Do I really want to ruin my hard work?” That seems to help me be a good boy when it comes to food intake.  So, I’m going to have a protein bar to replenish, then my 1/2 lunch, my snack 3 hours later and my 1/2 dinner.  And I’m going to HYDRATE all day! 
    Jim
    http://halfmealhabit.com

  • Anonymous

    As my right back side is hurting I didn’t want to do such an intense workout. Therefore, I did this workout in 12 minutes, 24 rds 10/20 without weights and afterwards 6 minutes skipping/boxing/bond lunges… It was great and a very good sweat. Feeling relaxed now and less back pain. Thanks, it was a great one

  • Anonymous

    Hey Lindsey, just workout those five days and then when the rest day comes, see how you feel. Maybe one rest day will be enough? or you want to do Yoga or pilates to stretch a bit more? Do how you feel best. I always need these rest days to do something else and less intense.

  • http://www.facebook.com/profile.php?id=628277667 Marianne J Vance-Radford

    I agree Michelle, this was a long one..they might not have realized how long it was going to take some of us.  good for you for not giving up.  I wanted to as well…this one too me 1:11 ..I had to take a little break here and there…but I refused to quit.

  • http://www.facebook.com/profile.php?id=628277667 Marianne J Vance-Radford

    I agree Michelle, this was a long one..they might not have realized how long it was going to take some of us.  good for you for not giving up.  I wanted to as well…this one too me 1:11 ..I had to take a little break here and there…but I refused to quit.

  • KIMBERLAKE93

    I agree Carrina, you’re not alone! :)

  • Anonymous

    Ok, this one was tough, as in “a little too tough for me”. I modified it. I alternated the side for the keg squat, in a way than both sides received approx. the same amount of reps: 10 left, 9 right, 8 right, 7 left, 6 right, 5 left, 5 left, 3 right, 2 left, 1 right.

    And I didn’t know if we had to do 10 x (10 HK + 10 MC), then 9 x (10 HK + 10 MC), and so on (for a total of 550 HK/550 MC), but I did it this way.

    I had to take a lot of breaks between each round and even, one time, during a round.

    I did it in 28:31, without breaks, so you sure can add 5-6 minutes. I’m all shaky now, and my lower back hurts a little, and I was thinking about my form during all the workout. I hope it’s gonna be alright after a night of sleep.

    Tomorrow, I’ll redo the Hard & Tight workout!

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

    @Tricia: You’ll perform Exercise 1 (Left) for 10 reps, then Exercise 1 (Right) for 10 reps then Exercise 2 for 10 reps, Exercise 3 for 10 reps, and Exercise 4 for 10 reps. Once that’s complete you’ll do the circuit again with 9 reps each, then 8 reps, etc. Hope that helps!!

  • Lena

    I loved all the exercises in this workout – they were really though! I can feel my legs shaking already! However, I am with some of the other Bodyrockers who are saying that these Pyramid/Rep countdown workouts are taking way too long to complete. I turned this into a 20min interval workout (following the good advice of some other BRs below – thanks guys!) which really got me sweating but wasn’t as repetitive as the way Sean did it. I was way more motivated and energised to to it this way.

    LM, Sean and Freddy, I appreciate what you do so much – Thank you, thank you, thank you!! I am not complaining and I am happy to make these workouts work for me by modifying them but I just wanted to give you the feedback that I am not a fan of the Pyramid/rep countdown workouts when they take over 30 mins to complete. Every now and then I love a  good long rep challenge to keep things mixed up but not two to three times a week. I thought BR was about short, intense, time-saving workouts…

    Thanks again for all your efforts and I am loving the program and the new exercises. Keep going and take this as a constructive feedback rather than criticism please!!

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

    Whew!  42:56 for me, but I modified the first exercise.  I did the 10 rep round as instructed, but I knew it would take FOREVER if I kept doing that, so instead I did sandbag squats with one foot elevated x2 on the round.  So for the 9 rep round I did 18 sb squats with my right leg elevated, sb on right shoulder, then 18 sb squats with my left leg elevated with the sb on my left shoulder.  I used my 35lb sandbag for the first exercise, and my 18lb sandbag for the rest.

    Oh–also, I think it’s misleading to say that you should keep your back straight during the mountain climbers.  I guess I see what they’re going for, but you get a MUCH better ab burn by doing leaping mountain climbers that Z used to do in the days of yore: http://www.bodyrock.tv/2010/11/17/leaping-mountain-climber-exercise/

    So, I did 10 LEAPING mountain climbers to make that exercise a tad harder.  Also, I thought my feet were supposed to be held above the floor for the last exercise, so I did that.  I think that makes for more of an ab burn too.

    Oh–and I had to stop the timer briefly at one point to put the clothes in the dryer!  

  • ZoeRocker

    This is what I did as well. I think it is right. It took SO LONG!!!

  • ZoeRocker

    Wow! this one is seriously brutal!! This was one of the hardest workouts I have ever done. Its as hard as that 400 rep burpee workout that Zuz did back in the day…(well…maybe…) I was falling behind last week but I’m getting back on track. I did 2 workouts today and I plan to do another tomorrow and keep going without a day off. Its the two days off in a row that throws me off I think. 

    This one took me 52:52. I am in good shape (not great, although my friends and family would disagree and say I’m in tip top shape,) but I have been bodyrocking since November of 2010 and as a seasoned bodyrocker I would love to know how long these pyramid workouts are taking the hosts to finish! Come on guys, cough up those scores/times!!!

    My goal is to be as lean as Lisa-Marie, but I have some weaknesses that are hard for me to control. First of all, I am vegan so I crave fats. I eat healthy fats but I eat too many and too much food in general. It’s always healthy and I am also gluten free so no white flours but I work at a gluten free bakery and they make some vegan stuff and when I work a long shift it is SO HARD not to eat the cookies!!!! I get on track really well and then I fall off the wagon. I don’t over-do it or anything. I only ever eat one treat, but it gets me wanting to bake things at home and eat them there. it also doesn’t help that my boyfriend has a SERIOUS sweet tooth. 

    I know what I need to do but I just wanted to put that out there in case anyone had any advice or words of encouragement. This is such a wonderful place to visit everyday. I love you guys. Keep up the amazing work. You guys ROCK!!!! 

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

    Thanks for the idea!  I don’t know if I have it in me to do a 45 min workout tonight, but 20 sounds perfect. Thanks for the idea!

  • KIMBERLAKE93

    For the Keg Squats, you mean? You are doing 10 Reps on your L shoulder with the jump and 3 squat jumps THEN 10 Reps on your R shoulder with the jump and 3 squat jumps. Finish the remainder of the exercises with 10 reps, then you’re repeating it all for 9 reps, 8, 7 and so on. They DID state to finish all reps on one side before continuing on the other.
    I still stand by my word though……would take longer than 20 minutes. LOL

  • MariaBjørgJepsen

    Holy C…. I cursed my sandbag halfway through, especially during those Keg Squats :) SO much sweat, I love it!!! I hope we were supposed to do 10-1 rep PER shoulder in the squats, because I did. I used my 15 kilo sandbag all way through 

    = 23:58 minutes. 
    I added 50 Side Plank Lifts to finish and a nice loooong stretch :) Enjoy your weekend, Bodyrockers!!!Love, Maria

    • Vivi

      I unerstand like you for the squats.

  • KIMBERLAKE93

    K….gotta disagree with you about ONE thing lol……..there’s NO way these pyramid style workouts are done in 20 minutes!!!!!!!  Ahhhhhhhhhhhhhhhhhhhhhhhhhhh!

  • KIMBERLAKE93

    K….gotta disagree with you about ONE thing lol……..there’s NO way these pyramid style workouts are done in 20 minutes!!!!!!!  Ahhhhhhhhhhhhhhhhhhhhhhhhhhh!

  • Gerri Lee Schafer

    nice job!!!!!!!!!!!! I really enjoy Jess’s WO too

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

    Oh thank you very much! I’m glad I at least attempted it rather than quit before I started! :) How did you get on?

  • Anonymous

    Looks beautiful there! So, on the whole diet thing, yes I totally agree a controlled diet will take things to a new level. But –  I totally ignore all diet/food tips unless it’s a recipe that sounds good: I’ve always been very fit, and am now more fit and cut than ever (at almost 39 years). 5′ 4″ 114-117 depending. And I’ve always eaten whatever I wanted, whenever I wanted.

    I use exercise to kick up my metabolism/keep it high. Never diet. I love healthy foods but I also love tons of ‘bad’ foods. I just love eating. I probably have an eating disorder though I don’t know the name for it, because it could be broccoli, could be chips – I can’t stop eating. Ellen Degeneres had this funny saying, that the only way she could stop at 1 slice of pizza is if after she ate the 1 slice someone knocked her out with a big rock to the head. I so get that.Actually, I’ve tried eating healthier or less, but found the best trick is to just focus on ADDING and eating MORE healthy foods. Versus obsessing about what not to eat or counting calories. More healthy foods means you run out of room for the junk food, also your palate gets used to the good stuff and you will crave it more than junk – and the healthy foods in your body will help normalize your weight. Anyway, I never feel guilty for eating anything, (only sick from overeating sometimes). I’m sure many people have real issues with food (me included) but I just don’t get the idea of guilt over food. Pretty much I’m against undeserved guilt for any and all reasons. I can appreciate mindful eating, balanced eating. But DENIAL w/ food is so strange to me unless you have medical reasons. I made 2 Valentine cakes – I calculated that the sugar used in the frosting alone was 2880 calories (for the both the cakes in entirety). There’s also sugar in the cake, oil, butter, cream cheese, etc. Probably a billion calories all in all. Whatever, I ate lots of it. So good. I will tell you my trick though – I drink a lot of green tea and take a ton of vites everyday. My tea is my water. I buy powder green tea in a container and mix in powder vitamin C, and a drink powder with flavor of your choice – could be commercial like Crystal Light or Ester C packets, there are so many choices these days ranging from cheap to expensive. I don’t have an exact recipe but probably it would be a 1:1:3 ratio. I keep the powder concoction in a container with a spout (I found the perfect one at Korean markets b/c the original container has the shaker spout) and shake it into my water bottle, then just shake up my water good. I’m not real scientific with the calc but I would think it equates to about 10 cups of green tea per day if you drink a few 20 oz bottles worth. Lisa actually has my ideal body except for the abs being too muscular for my comfort, I’d guesstimate that I’m 85% there, because we’re cut the same but she has zero fat. But I’m not willing to deny myself food. I’m pretty happy with 85%. :)

    • MariaBjørgJepsen

      Your post is just incredible, Moon. I could not agree more!!!! I am totally dedicated to Bodyrock.tv for LIFE, but I will never ever deny myself any kind of foods. Balance is the key in my life. THANK YOU for posting!!!! 
      Love, Maria.

  • Gerri Lee Schafer

    Just finished this one   http://www.bodyrock.tv/2010/09/08/sexy-fit-beast-workout/

    WOW, so I did this with a 24 lb weighted vest on….adds a whole new dimension….LOL…

    took me 13:54

    my extras for today

    25 frog squats – 25 star crunch – 25 regular PU
    25 frog squats – 25 left side crunch – 25 left side one arm PU
    25 frog squats – 25 right side crunch – 25 right side one arm PU
    25 frog squats – 150 mason twists – 25 super wide PU

    • MariaBjørgJepsen

      Iron Woman :)

      • Gerri Lee Schafer

        hahaha…thanks…I forgot to mention that I did take the vest off for my extras…..not totally crazy….maybe in a month or so…..we’ll see

  • MariaBjørgJepsen

    Oooouuuh, this one looks “dangerous” in a great way :) I am a day behind, so I’ll do it later or tomorrow morning. I did my own quiet workout this morning, since I am moving a lot around these days, not living on my own.

    “Silent Super Woman” workout:
    1) 20 Elevated Push-up.
    2) 30 Frog Squat.
    3) 50 Diagonal Star Abs.
    4) 30 Chest Lift & Butt Squeeze.
    5) 30 Elevated Lunge, L.
    6) 30 Elevated Lunge, R.
    7) 20 Diamond Push-up.
    8) 30 Frog Squat.
    9) 30 Reptile Plank Knee Tuck.
    10) 20 Tricep Dips.
    11) 50 Plank Jack Slider.
    12) 50 Running (wo)man Abs.

    - Repeat once more!!!

    I added: 60 Side V-Crunch (total) and 30 more Frog Squats. 

    Later I did Part 1 in “Show It Off” with 15 kilos and 2 extra rounds (6 total) in = 07:47.

    Love, Maria

    • Gerri Lee Schafer

       I’m so glad you are posting your work outs Maria…love them…just a few questions though. 

      Elevated PU?  do you mean using the dip station?, a bench, a step?

      Running woman abs?  like mountain climbers, but runners?

      I hope you are OK, sounds like you are couch surfing right now…take care of yourself

      • MariaBjørgJepsen

        I am so happy you like them :)
        Elevated push-up just means that I have my legs and feet elevated on a chair, sofa, desk or anything else suitable. On my toes! I searched a really long time after Lisa’s introduction to the “Running Man” ab exercise, and here it is – watch the video :) I love it! http://www.bodyrock.tv/2011/12/17/get-it-on-hot-stuff-routines-5-6-of-the-12-workouts-of-christmas/

      • MariaBjørgJepsen

        I am so happy you like them :)
        Elevated push-up just means that I have my legs and feet elevated on a chair, sofa, desk or anything else suitable. On my toes! I searched a really long time after Lisa’s introduction to the “Running Man” ab exercise, and here it is – watch the video :) I love it! http://www.bodyrock.tv/2011/12/17/get-it-on-hot-stuff-routines-5-6-of-the-12-workouts-of-christmas/

      • MariaBjørgJepsen

        And I am okay, thanks a lot for asking :) I am living with my parents for a while now, until I find a new apartment!

      • MariaBjørgJepsen

        And I am okay, thanks a lot for asking :) I am living with my parents for a while now, until I find a new apartment!

  • Anonymous

    I have suffered from SI joint pain, so when I started working out at home;  I bought a huge mirror to make sure I see my body all the time in whatever pose. I’ve watched a lot of youtube videos and read a lot about how to squat, push up, ect ect. Now I have no problems anymore with getting into a good form. Besides… I can’t afford a personal trainer.. >.<

  • JoannaKonieczna

    I did 10xHK+10X MC X10…then 10xHK+10X MC X9 …etc:)

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

    2/15/2012
    31:28, with slight modification.  The threat of rain made lugging my sandbag to the gym patio unappealing…

    I used a 15lb kettleball for the keg squat
    I used my 8# fitball for the jacks 
    no weight for the mtn cliber/high knee combo
    8# fitball for the rotational abs with a toss/catch in the middle. 1 rep =side, toss/.catch, side

    + BONUS
    3 rounds of
    10 1 arm on fitball push-up from knees
    5 ninja jump tuck burpees
    10 leg lift/butt lift

    2 rounds of
    10 side plank bicycles per side

    1 round of
    10 1-arm tricep push-ups per arm

    8 min 10/20 skipping

    Thanks!  This was a fun routine :)

  • Elena Ioan

    Ok, Sean, you owe me BIG time Baby! ;) I gave you everything in this workout! Every single drop of energy was all yours! I thought about giving up the pyramid after the 4th round, but I kept going. Then, at the 6th round, Brutus was visiting me again… But I kept going… and I finished it at 58:12! It felt like a marathon! WHAT a Workout!!!!!!!!! :) Hated it and loved it at the same time! :) It is a good one! 

  • Anonymous

    hey jeepofspades,  this is an interesting comment – that you don’t even get responses from other bodyrockers when your profile says that you’ve only made 2 comments and those were in the last couple of hours?  there are quite a few people who follow each other and are social on here!

  • Gerri Lee Schafer

    I’ve decided to do this WO in the morning with my weighted vest on…

    http://www.bodyrock.tv/2010/09/08/sexy-fit-beast-workout/#comment-440242479

  • Alexandria Lee B

    WOW! Okay so this workout was crazy difficult and took me 49:22….but I really am so happy for it, because it was a great workout and I cheated pretty bad last night on Valentine’s Day dinner lol….back on the train now! THANKS for the intense workout!!!!!

  • Alexandria Lee B

    WOW! Okay so this workout was crazy difficult and took me 49:22….but I really am so happy for it, because it was a great workout and I cheated pretty bad last night on Valentine’s Day dinner lol….back on the train now! THANKS for the intense workout!!!!!

  • Alexandria Lee B

    WOW! Okay so this workout was crazy difficult and took me 49:22….but I really am so happy for it, because it was a great workout and I cheated pretty bad last night on Valentine’s Day dinner lol….back on the train now! THANKS for the intense workout!!!!!

  • Anonymous

    my time 41:10.
    I used 10kg sandbag with all exercises.
    the biggest problem was to concentrate on the counting of the first exercise :D

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

    Wow.. that was intense! Seriously… after the first rounds… I felt like “Oh my god, I’ll never make it through the whole workout..” but I some how I motivated myself to push further… and I did it!

    The whole workout was done after 34:57 minutes. 

    But I’m not quite sure if i did it right… well, at least I’m not sure about the High Knees Mountain Climbers Combo… I did 10×10 10×9 10×8 and so on.. the comments below are different… anyway I’m happy with my time. :)  

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

    Jeez this was so hard. I’m so glad I didn’t use my KettleBell because I’d be even more disheartened than I am right now. I gave up after the first 5 rounds. And that took me 34:34…

    Thank you, Sean, Lisa-Marie & Freddy. Not having a good day today, apologies. x

  • http://www.facebook.com/Kantrellk Pete Foster

    My time was 38:54

    great workout!

  • Gerri Lee Schafer

    Ha….they did delete me….no sense of humor? oh well…I tried out my vest this am , put it to 24 lb…now I’m really glad I got the 40 lb…won’t be long and I’ll be able to use the full weight…LOL…I like it, a lot more stable than holding a weight…will play with it as routines permit

  • Gerri Lee Schafer

    Ha….they did delete me….no sense of humor? oh well…I tried out my vest this am , put it to 24 lb…now I’m really glad I got the 40 lb…won’t be long and I’ll be able to use the full weight…LOL…I like it, a lot more stable than holding a weight…will play with it as routines permit

  • Annebel Wind

    I see my comments have been removed.. This is soooo sad.. You guys rather have people injure themselves than being warned.. My God. I am done with this.. Will follow the old workouts.. And will not post anymore on this site.. The site is going down hill fast this way.

  • Annebel Wind

    I see my comments have been removed.. This is soooo sad.. You guys rather have people injure themselves than being warned.. My God. I am done with this.. Will follow the old workouts.. And will not post anymore on this site.. The site is going down hill fast this way.

  • Annebel Wind

    I see my comments have been removed.. This is soooo sad.. You guys rather have people injure themselves than being warned.. My God. I am done with this.. Will follow the old workouts.. And will not post anymore on this site.. The site is going down hill fast this way.

  • Samanthina

    Hi,guys,my time for this workout was 32:53min. and after i did burpees for Erin and all of the people I love :)
    Thank you very much,Sean and Lisa-Marie! :)
     

  • Samanthina

    Hi,guys,my time for this workout was 32:53min. and after i did burpees for Erin and all of the people I love :)
    Thank you very much,Sean and Lisa-Marie! :)
     

  • Samanthina

    Hi,guys,my time for this workout was 32:53min. and after i did burpees for Erin and all of the people I love :)
    Thank you very much,Sean and Lisa-Marie! :)
     

  • Bodyrocker_Audra

    Today I combined 2 exercises from Lisa’s Bikini Bunny workout and two from this workout and made it a 12 by 10/50 interval workout.  Took out the twisty exercises and used a 20lb SB as I still have my heavy leg training to do afterwards :)  

    Keg Squat: 6/6/5
    2PU/BurpeeTuckJump:  7/6/5
    SB LowJacks:  31/30/26
    10HK’s10MC’s:  7/6/6.5

    • Anonymous

      I also don’t do twisty exercises…had a problem with my back..but everybody knows that..hihihi…
      nice to have you back

    • Anonymous

      I also don’t do twisty exercises…had a problem with my back..but everybody knows that..hihihi…
      nice to have you back

  • Gerri Lee Schafer

    So I did a mix-up work out this morning…wanted to try out my weighted vest.  I got a 40 lb one, but took out some of the weights to bring it down to 24 lb to start out with.  This feels totally different than holding a weight and moving with it.  Had to find my balance a few times…but I really like what it adds to an exercise.  So I did two rounds of the following, 15 reps each one.

    1/ jump squat
    2/ jumping jack
    3/ jump lunge
    4/ high knees (2=1)
    5/ squat
    6/ left leg elevated lunge squat
    7/ right leg elevated lunge squat
    8/ left leg step up/knee drive
    9/ right leg step up/knee drive
    10/ left side plank hip drop
    11/ right side plank hip drop
    12/ dive bombers (hard with an extra 24 lb around your chest!!!!!)
    13/ fighting crab (2=1)
    14/ jump knee tucks
    15/ chair tricep dips straight legs
    16/ straight abs

    round 1 took 8:36 round 2 took 8:39

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

    • Anonymous

      this seems interesting..

    • Anonymous

      one thing..can you please remind me of fighting crabs..some link or something…I have to go..my ladies are waiting…hihi..
      thank you, I will try this one day..I have to have a base of workouts for the summer, I will be away for 3 months again, with poor internet…so this is one for those days..

      • Gerri Lee Schafer

        Hi Ivana, I’m not really sure I called them the correct thing…but it was all that came to mind   :-)   might be a happy crab?  So get into crab, lift left leg towards ceiling and right arm towards leg, then do the other side…..

        • Anonymous

          so…I was right…I wasn’t sure,,,thank you

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

        http://www.bodyrock.tv/2011/06/24/pound-melting-workout/This is the workout with crab fighters, Ivana.

    • Anonymous

      one thing..can you please remind me of fighting crabs..some link or something…I have to go..my ladies are waiting…hihi..
      thank you, I will try this one day..I have to have a base of workouts for the summer, I will be away for 3 months again, with poor internet…so this is one for those days..

  • Kathy_Bodyrock

    omg, that was really really tough!! But I finished this workout and it took me 40:45! feel good and alive again :) thanks! :)

  • Zmonky

    Am I the only one that’s not patient enough to finish these pyramid workouts keeping the same form? I’ve been bodyrocking for a year and few months and this is the second time I can’t finish a workout (the first one was the burpee fusion Zuzana made, it was 600 reps with lots of forms of burpees, from what I remember)… I understand that you are on vacation but if there are gonna be more workouts like this I’m not gonna complete them, I’m just gonna look in the archives and do the old routines of Zuzana… The best thing about the workouts on this site was that they were short, but this one took me about an hour to complete! I’m really sorry that I’m whining but I’m sure I’m not the only one, as I can see in the comments below.

  • Anonymous

    Hi there…

    yesterday I took a day off, my body just needed a rest…I will do Zwod 1 today…
    And for my ladies I made up a “piramid” workout..so thank you for great ideas…

    kisses to you all

    • Anonymous

      24:43

      • Kathy_Bodyrock

         Great time, 1Ilvana :) )

        • Anonymous

          Thank you..I didn’t go as fast as I could, I was watching my form,especially for my back..and let me tell you, I was sweating like a pig.. :) )

  • Anonymous

    So I did this workout and it took way too long lol. I think I will be taking a couple days off for my knees, they are going to be super sore tomorrow. Otherwise it was a good hard workout… just don’t think I will be repeating it any time soon

  • Brian

    BTW, I don’t mind doing the same moves. If people paid attention they would realise that the moves are in different combinations, so you will still benefit from them. Trust these guys, they know what they are doing.

    • Annebel Wind

      Hi Brian, I do not totally agree on that.. The last move Sean is doing with weight, a curved and twisted back is a risk for backinjury. Bending an turning is a risk for injury with weight this is even a bigger risk.. I get a lot of patients with backinjuries an herniated disks into therapy.. So i no the risks.. And moves like the shovel, woodchop and this one are risky aspecialy with a large weight.. So be carfull with what you do..

      • Brian

        I’m always careful. Been down the back injury route, that is what got me into this sort of training as I could no longer run. Every cloud has a silver lining, I guess.

      • Bodyrocker_Audra

        I have to a agree with you Annabel.  I work at a rehab facility and the Physical Therapy Director does our educational training for all employees on proper body mechanics.  He said the fibers in the discs are only designed to move in one direction.  Either up and down or left and right.  When you combine a bend and twist you’re addding strain and forcing those fibers to move in sort of a crisscross direction and that can cause herniation of a disc.    

        • Gerri Lee Schafer

          and my husband is living proof of that….he doesn’t dare twist and lift at the same time…or it’s lying on the couch time for about three weeks….

        • Annebel Wind

          Hi Audra,

          Thanks for your response.. think it’s  important that all bodyrockers know that this has risks to it.. So that they can be carefull and do these things without weight, a light weight or replace certain moves with other moves.. I myself am a exercise therapist so I get the people with the herniated disks into therapy.. Don’t want any of you bodyrockers out there to hurt yourselves.. and I do not mean this as an attack or negative thing.. I know Sean, Lisa and Freddy put their effort in these workouts and I appreciate that.. I just hope they will think of certain risks and explain them.. So all bodyrockers will be carefull with their backs.. You only have one :D

          • jiamed

            Hi! Well I think everybody should listen to what their body can handle, and if it is a new move, take it slow and pay attention to form.  I know I will do lower weights or go slower with new moves.  It is possible to follow these workouts with a bad back.  I herniated several discs in my lower back 6 years ago and I find less problems with my back doing these workouts than I have in the past with my own workouts.  I find fitness, and moves like the ones provided here very beneficial in keeping my core strong to prevent any back injuries.  I can now run much easier and with less back pain than before following bodyrock, and I have only been doing these workouts for less than 2 months!  So I guess to sum it up, keep good form and keep working out!

  • Brian

    43 minutes and 24 seconds. A very long workout. I would usually only do something this long on a weekend.

  • http://ofdreamsandseams.blogspot.com/ Katja

    Hi BRs and BR-Team! Just to let you know: YES, I am totally aboard!
    Though I have to say I was sick and had to take a week’s break…

    So this workout, well, WOW! I knew I had to take it slowly after the
    break, but even in full shape, I think this would have been hard to
    finish. I also have a sneaking suspicion that it hasn’t been fully
    tested? Because well, I only did 2 rounds of 10 reps per exercise, and
    that took me almost 16 minutes!!! (HighKnees/Mountain Climbers 10/10
    counting as one out of 10 reps). So for the full one, I think I would
    have needed over an hour. It’s no big deal, I mean, every once in a
    while a long WO is cool, but did you really mean that?

    I’m so jealous when I see those beach pictures. On the other hand, I
    love it how I am freezing in the apartment in the morning and then I
    workout and get all warm and sweaty. Saves energy to bodyrock, haha!

    Best to everybody,

    Katja

    PS: Freddy, Sean, Lisa-Marie: You always say you personally answer all questions on fb, maybe it
    would help if you “showed up” in the comments here every once in a
    while too… For example, the criticism that you keep using the same
    exercises – first of all, I think it isn’t true (never seen those cool rotational-abs from today!), and secondly I’m sure it is also because you can’t post videos right now and want to make sure people can look up the exercises. Now I can post that in reply to the commenter, but it would be an even stronger statement if it came from you yourself…

  • http://ofdreamsandseams.blogspot.com/ Katja

    Hi BRs and BR-Team! Just to let you know: YES, I am totally aboard!
    Though I have to say I was sick and had to take a week’s break…

    So this workout, well, WOW! I knew I had to take it slowly after the
    break, but even in full shape, I think this would have been hard to
    finish. I also have a sneaking suspicion that it hasn’t been fully
    tested? Because well, I only did 2 rounds of 10 reps per exercise, and
    that took me almost 16 minutes!!! (HighKnees/Mountain Climbers 10/10
    counting as one out of 10 reps). So for the full one, I think I would
    have needed over an hour. It’s no big deal, I mean, every once in a
    while a long WO is cool, but did you really mean that?

    I’m so jealous when I see those beach pictures. On the other hand, I
    love it how I am freezing in the apartment in the morning and then I
    workout and get all warm and sweaty. Saves energy to bodyrock, haha!

    Best to everybody,

    Katja

    PS: Freddy, Sean, Lisa-Marie: You always say you personally answer all questions on fb, maybe it
    would help if you “showed up” in the comments here every once in a
    while too… For example, the criticism that you keep using the same
    exercises – first of all, I think it isn’t true (never seen those cool rotational-abs from today!), and secondly I’m sure it is also because you can’t post videos right now and want to make sure people can look up the exercises. Now I can post that in reply to the commenter, but it would be an even stronger statement if it came from you yourself…

  • Anonymous

    I have been BRing for almost 3 years now. I quit my gym membership and worked out religiously 5-6 days a week. I never complained when new equipment was brought in, Lisa-Marie wearing barely anything in the videos and even after all the controversy with Freddy and Zuzanna breaking up. Bodyrock.tv has most certainly changed but up for the last workout I have still been participating in challenges and giving it a chance. 

    However, after seeing this workout as well as the last it feels like I am doing the same routine everyday just with different reps or time intervals. I understand that they are on holidays but this is going on before they went away. My body can not take one more freaking sandbag squat or shoulder press. The workouts have gotten so boring and to be quite honest it makes me not want to follow the bodyrock workouts anymore. 

    And just while I am having this little moan, If you are having a monthly challenge put up workouts everyday not two or three together. Monday I looked at my computer at least 10 times and no workout and then on Tuesday I get two. That makes me already behind in my workouts and leaves me with only one rest day at the weekend. I didn’t want Monday to be a rest day! Yes, I know that they are on holiday but if your planing on going on holiday where the internet is going to be too slow to post daily workouts…. don’t organize monthly challenge!! 

    I’m sure by the time I check the cite again this comment will be deleted so I just needed to get that off my chest. I do appreciate what you are doing but I think that the community you have worked so hard to build isn’t as strong as it was. I hope that this can be fixed instead of just ignored. 

  • Anonymous

    I have been BRing for almost 3 years now. I quit my gym membership and worked out religiously 5-6 days a week. I never complained when new equipment was brought in, Lisa-Marie wearing barely anything in the videos and even after all the controversy with Freddy and Zuzanna breaking up. Bodyrock.tv has most certainly changed but up for the last workout I have still been participating in challenges and giving it a chance. 

    However, after seeing this workout as well as the last it feels like I am doing the same routine everyday just with different reps or time intervals. I understand that they are on holidays but this is going on before they went away. My body can not take one more freaking sandbag squat or shoulder press. The workouts have gotten so boring and to be quite honest it makes me not want to follow the bodyrock workouts anymore. 

    And just while I am having this little moan, If you are having a monthly challenge put up workouts everyday not two or three together. Monday I looked at my computer at least 10 times and no workout and then on Tuesday I get two. That makes me already behind in my workouts and leaves me with only one rest day at the weekend. I didn’t want Monday to be a rest day! Yes, I know that they are on holiday but if your planing on going on holiday where the internet is going to be too slow to post daily workouts…. don’t organize monthly challenge!! 

    I’m sure by the time I check the cite again this comment will be deleted so I just needed to get that off my chest. I do appreciate what you are doing but I think that the community you have worked so hard to build isn’t as strong as it was. I hope that this can be fixed instead of just ignored. 

  • Annebel Wind

    Hi guys.. I wanted to ask you something… Is it posible to put more different moves into the workouts? It seems lately that there is a lot of repetition. i miss the: dive bombers, side lunges, pike presses, monkey push ups, sliding push ups, sumo squats, one leg squats, one leg sits against the wall, supergirl push ups, and interesting combo’s, etc.. There is so much more you guys can put in there.. and for me, a full time bodyrockers for over 1.5 years, it’s a bit to much of the same.. I hope this can help and make the workouts more interesting for the oldies on the site :D

  • JoannaKonieczna

    Do I have to do Exercise 3: 10xHigh Knees & 10xMountain Climbers Combo -x10…then x 9…etc
    OR … 10xHigh Knees & 10xMountain Climbers Combo  then 9xHigh Knees & 9xMountain Climbers Combo …etc?

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

    2/14/2012
    This looks fun!  Tomorrow I’ll be all over it :)
    Yesterday was my rest day since my lunchtime workout never happened.  Today was too hectic for a lunch workout also, & I almost took tonight off.  I made a workout up at home since it’s late.  I didn’t time myself, & I wasn’t moving as fast as usual.  This could be made into a more intense workout by adding skipping, mtn climbers, jumps, etc.  I had to keep it quiet for the neighbors & my sleeping husband while I worked off dinner & stress.

    Valentine’s Day Glutes & Abs 400 rep strength workout:

    Part 1: 5 rounds of
    10 squats (add weight or a jump or both if you want)
    10 push-ups from knees
    10 hanging knee raises on dip station

    Part 2:  5 rounds of
    10 reverse pull ups on dip station
    5 1-leg squats per leg (1/2 way down, knee at 90 degrees)

    Part 3: 2 rounds of
    20 reverse plank knee tucks
    30 fitball ab choppers (use ugi, med ball, dumbbell, or bodyweight)

    Goodnight Bodyrockers.  

    PS – I made a tasty salad dressing today with some tangerines.  http://moveeatlivewell.blogspot.com/2012/02/tangerine-vinaigrette.html

    • Anonymous

      WOW, sounds so yummy(the salad dressing). Definitely gone try it….

    • Anonymous

      WOW, sounds so yummy(the salad dressing). Definitely gone try it….

  • Anonymous

    hhhjhj

  • Vivi

    Hi I’m busy this week so not enough time to talk here with you…:(
    Just to share with you my own workout yesterday:
    15 x 10/50s
    1/ squat 10kg
    2/ reptile PU
    3/ SHovel left 10kg
    4/ Shovel right 10kg
    5/ sit up toe touch
    6/ toe touch + butt lift (legselevated)
    7/ Left oblique plank & side drop
    8/ Right oblique plank & side drop
    9/ Plank star jump
    10/ 10 climbers + 10 pendulum
    11/ oblique raise L+R & middle
    12/ Clean & press one arm (alt R & L)
    13/ Swing squat 16kg
    14/ Row to shoulders 12kg
    15/ Star abs

    + 8 10/20s skipping

    +20PU legs elevated/20 sit up toe touch (twice)

    Sorry I couldn’t write my score to the gym ;)

    • MariaBjørgJepsen

      Looks awesome, sweety :)

      • Vivi

        What’s great it’s that I did it near the dumbells to the gym so I can take differents weights  ;)

        Difficulty to talk with you this week….:( Busy….Hope all is fine and you had a good Valentine D this year …..But you enjoy too much life to be sad & alone in your home!!! Not ??!!! :p

    • Gerri Lee Schafer

       Hi Vivi,

      I like your work out, just a few questions though.

      for the sit up and toe touch, can you explain please, both legs and arms into air and try to touch?

      toe touch and butt lift with legs elevated?  please explain

      oblique raise left, right and center?  please explain

      thanks, I’ve written this one down to do in the future once I understand all of the exercises

      • Vivi

        I hope i will be understand this tie :p
        The sit up toe touch, it’s a Kyla’s exercise http://www.youtube.com/watch?v=s0kdJJUam2E&list=UUk-MkUjNwV6zAloYKway8Tw&index=1&feature=plcp

        toe touch and butt lift : back on the floor legs up and you lift your back and touch your toes with ands, and then back to the floor and then lift you butt from the floor.

        The other one is with dip station obique knnee raises. Lisa did them often in her workout.

        It’s OK ??? I’m french so sometimes my english is bad !! lol !

  • Anonymous

    thank you very much :D !!

  • Anonymous

    Just a thought, but I feel like we keep seeing the same exercises quite often.
    You’ve go a beepload in your arsenal, why not use them?

    Where are the back lunges?
    The reptile pushups?
    The dive bombers?
    The break-dance pushups?
    The crab toe touches?
    The one-leg dead lifts?
    The sumo squat & knee tucks?
    The pistols?
    The pendulums?
    The surfers?
    The sandbag swings?
    The rollover commando pushups?
    The side jump lunges?

    • Gerri Lee Schafer

      careful…COMMENT DELETED !!!!!!           LOL

      let’s get a grip BR team

    • Jules

       They’re on vacation and still providing workouts for us luv, Pls give them a break…If you feel like you need the “arsenal” look up the past workouts and go from there..:) Keep smiling and being positive :)

      • Anonymous

        Hiya Jules,

        I didn’t mean to sound ungrateful, I just thought I’d get to my point (since it was rather long in text). I’ve been BRing for a few years, and this was something I’ve been feeling for a while now. Just happened to express it this week, of all weeks.

        Also, I say this not just for myself, but for the overall good of BodyRock (at least those are my intentions)! This website and its wonderful, dedicated creators have already taught me how to take control of my own fitness, so I do. I go off the path and do what I feel is necessary to reach/attain the level of fitness I want.

        I just miss following along w/ BR, and I guess what I’m trying to say is that I feel like I’ve stopped seeing something that makes me want to follow. And that makes me sad.

        My honest opinion.

  • Anonymous

    Just a thought, but I feel like we keep seeing the same exercises quite often.
    You’ve go a beepload in your arsenal, why not use them?

    Where are the back lunges?
    The reptile pushups?
    The dive bombers?
    The break-dance pushups?
    The crab toe touches?
    The one-leg dead lifts?
    The sumo squat & knee tucks?
    The pistols?
    The pendulums?
    The surfers?
    The sandbag swings?
    The rollover commando pushups?
    The side jump lunges?

  • kat<3bodyrocker4life

    looks like a pretty intense workout I will give it a try tomorrow morning.  thanks BRCrew =)