Feb 17 2012

Ass Fire Beginners, Intermediate & Advanced Workout – Day 5 Week Two of The February 30 Day Challenge

Hi Bodyrockers,

We are very pleased to bring you today’s workout with 3 video options – beginner, intermediate and advanced. Each video is tailored to a specific fitness level – so no matter where you are in your BodyRocking journey we have you covered with a workout that will inspire you. We know how tough it can be to get started so we have created a beginner level that will push you and provide a great workout, but that is doable and realistic for all of you beginners out there. Our Intermediate workout is at the level we have been BodyRocking at all along – it’s a step up and will deliver the burn and challenge that you love. Our advanced workout is a killer and takes the game up a notch or two from what you guys have come to expect. You won’t escape without a sweat and you need to be at an advanced level to make it through alive. These 3 video options are how all of Lisa’s workouts are going to roll from now on. Pick the level that is right for you and get BodyRocking with us!

Please let us know your thoughts – we really do love to hear your constructive feedback. This is your movement and your participation helps us all get better.

Much love,

Freddy.

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

Beginners Workout:

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

1) Prisoner Squat Jumps

2) Straight Abs – Click Here to watch the Fit Test Video for Abs Advice & Technique

3) Reverse Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate)

Beginners 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.

Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head :)

Intermediate Workout:


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

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station

3) Reverse Elevated Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag

Intermediate 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) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)

Advanced Workout:


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

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance

2) Hanging Circle Abs – using the Pull Up Bar

3) Pull Up & Knee Lift  -using the Pull Up Bar

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag

Advanced 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) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up

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://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I’m happy to say that I improved my scores from last time. Well , I didn’t improve them on the reverse push ups, but my form is way better so i’m happy with that.
     

  • Anonymous

    Ok I was a bit behind so I did the fit test for Monday followed by this one.
    1) hug star jumps 6,4,5
    2) over chair abs 12,13,10 I found these very awkward. I actually think the advanced hanging ones would be easier – at least for my weak arms :)
    3) rev elevated pulls 9,8,10
    4) step ups 25lb 14,16,16

    Anyone else find it very difficult or at least interesting to work out with their kids around? I have 3 girls that love to move my equipment while I’m in the midst or jump on my back while doing pushups, turn off my music etc. Any other mama’s wish they had a teeny weeny 20 mins to themselves :) I guess I should take advantage of the time now though because when they become teenagers I’m sure I’ll be begging them to spend time with me lol

  • Anonymous

    Did it!

    29/20/18 :(
    20/25/25
    9/9/7
    ?/13/17 :)))
     

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

    I did the intermediate. I was terrible at the side plank toe touches. So I practiced side planking, couldn’t hold myself up for more than 5 seconds, but it’s a start. If we don’t try we don’t succeed.
    1) 4, 4, 4
    2) 15, 20, 20
    3) 15 14, 11
    4) 15, 15, 12

    Abs – Wall hold knee tuck – 17.  A few weeks ago I couldn’t manage it at all. Small steps make a big difference to your fitness.

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

    I did the intermediate. I was terrible at the side plank toe touches. So I practiced side planking, couldn’t hold myself up for more than 5 seconds, but it’s a start. If we don’t try we don’t succeed.
    1) 4, 4, 4
    2) 15, 20, 20
    3) 15 14, 11
    4) 15, 15, 12

    Abs – Wall hold knee tuck – 17.  A few weeks ago I couldn’t manage it at all. Small steps make a big difference to your fitness.

  • lUcY

    intermediate
    6.5-5-6
    20.16.17
    13.14.15
    12.12.12
    abs 14.16left.19right good abs workout!

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

    Thanks!! im glad you enjoy them! :D

  • Arrian C.

    Hello BodyRockers anyone and everyone who may be able to answer this question:

    When I start with the beginner workouts, do I complete that workout every day Starting Monday-Friday? Do I do the same workout routine every day for 5 days and try to beat the previous days record? Just asking because Im not sure how to switch up my workouts. Or do I switch them up at all until Lisa makes a new beginner work out. How would you guys suggest that I start out my workouts?

    Can any of you, Lisa, Freddy, random Body Rockers…reply. I really want to know how many times I do this workout before progressing to the next workout for beginner stage? I hope this question made sense. Thank you. I look forward to starting MONDAY MORNING! :)

    • Anonymous

      Hi arrian,

      you do the new workout posted each day! lisa is posting 3 workouts a week, sean is posting 2 workouts.  do the beginners versions or modify the workouts to suit your level, the next week they will post new ones.  if not there are hundreds of old workouts to choose from.  they recommend 5 workouts per week, you choose which days you wish to do them.  lots of people do the current workouts one day behind, so mondays workout on tuesday, through to fridays workout on the following monday. reason – they post late in the day eastern standard time, so mondays workout doesn’t get posted until monday evening.

      make sure you warm up and do a cooldown and stretch afterwards!  you’ll find them at the top under their own tabs.

  • Rmmatchok

     I am new here and am a bit confused. Yesterday I did the begiinners workout. Do I just keep repeating that throughtout the week? Is 12 minutes a day all I need? I have been doing Tracy Anderson for an hour a day and have not se4en much improvement.

    • Anonymous

      hi rmmatchok
      do the workouts posted each day, along with warm up and cooldown and stretch (found at the top under tabs with those names)  if you need the beginners do that or modify the workout to suit your needs, they usually tell you how.  lisa is posting 3 -12 minute workouts and sean is posting 2 time challenges per week.

  • ZoeRocker

    INTERMEDIATE WORKOUT
    1. Star Jump/3 Point Jump/PushUp- 7,6,6.52. Over Chair Leg Circles on Dip- 19,17,173. Elevated Reverse PushUps- 14,15,134. SB Step Ups- 17,16,17ABS1. Side land Extended Toe Touch (L)- 202. Side land Extended Toe Touch (R)- 203. Wall Plank/ Knee Tucks- 31

    On fire now!! It made me want more!!!

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    I did the intermediate level one. 

    hugh knee and star push up – 4 1/2, 4 1/2, 4over chair elevated circle abs – 15, 14,10
    reverse push ups (i can barely do them normally, let alone elevated) 15, 10, 9
    step ups and twist (because my step is not high enough) – 24, 21, 22

    ab bonus: 
    – side plank and extended toe touch left (omg these kill!)- 14
    – same but right side – 10
    – elevated knee tucks – 27

    I have to agree with what most people say, thanks for the time you put into each and every one of the workouts. It truly shows. 

  • ulla

     Hi Eli,
    I use this online-timer:
    http://speedbagforum.com/timer.html
    here, you can adjust your settings whichever way you want to :-)
    And for the weight, I use some bottles wrapped tight in a canvas bag. By filling them with water or sand, I can ajust the weight just fine :-)
    Save your money for a pullup bar, or something?

  • ulla

     With all the jumping and trying to squeeze in as many reps as possible before the timer goes off, there is a definite cardio component to these workouts.
    I’m afraid that that’s all I can say, though: what you need to do, or need to not do, is too personal for me to know. However, if you’re only just starting out, I’d suggest you give yourself some time getting back into the swing. You can always start doing some more cardio in a few weeks or months time, when your body starts screaming for more at the end of the workouts.
    One more thing, though: if your heartrate is all over the place when you finish the workout, it might be helpful not to start stretching right away, but move around a little. I always walk around, making my bed, putting things back into their place, but you could use your crosstrainer for two or three minutes at a very low intensity, as well.

  • ulla

     If you have two sturdy chairs, you can just put a broomstick over the backrests. It’s what I do, and it works well for me :-)

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

    Did this again!  It was pretty fantastic.  I made some modifications.  For the first exercise, which I didn’t find particularly challenging last time (I did the intermediate version), I changed it like so: I used my 10lb ugly ball and jumped up into a star jump only my hands are together, being on the ball, then I put the ball down on the ground, get into a plank, do a push up, jump legs up to the side, then back, do another push up, jump legs up to the other side and do another push up.  Also, on the pull up one I changed out and did a BR old school “seated pull up” for the last round because it uses more of the same muscles as the regular pull up.  I did advanced versions of some of the others as noted.  

    35lb sandbag. 10lb ugly.  Walker. Pull up bar.  Chair, about 18″ high.

    burpee star jump thing (my mod): 5-3.5-4
    circle abs (int): 25-22-23
    pull up and knee tuck or mods: 9(adv)-23(int)-17(seated pull ups)
    step up and press: 13(adv)-7(adv)/6(int)-12(adv)

    Ab bonus!  Whew!  This has to be one of the FUNNEST ab bonuses ever.  Although I was afraid to do another round of the wall walks for fear of falling on my face, so I did ugi side to sides for the third round.

    wall walk: 2
    wall plank (knee tuck in and out = 1 rep): 10
    ugi side to side: 33

  • Mmghia

    You sound like a true bodyrocker!!! :)

  • ulla

    Just did the intermediate workout (I don’t have a pullup-bar, and it’s snowing, so I didnt want to do it in the park). I’d strongly suggest you rename that baby – I call it the “Defy Gravity” workout.
    :D
    Thanks for a great challenge!

  • Gerri Lee Schafer

    Morning, so I did the advanced version and did my own ab/push up/butt/cardio extras

    1/ star jump w/ 3 lb dumbells/3 point thing/PU 6 plus jump-6-6
    2/ hanging knee circles from pull up bar 22-19-17
    3/ pull up/knee lift from pull up bar 8 (4negative)- 7 (4negative)-7 (3negative) =chair assist up
    4/ SB 32.5 lb step up onto chair/ shoulder press 14-13-14

    my ab extras

    100 HK – 20 reptile PU – 25 weighted 10 lb crunches – 20 frog squats
    100 HK – 20 military PU – 25 sit up/toe touch ( Kyla’s) – 20 frog squats
    100 HK – 20 sumo PU – 25 flat to floor, legs off knee hugs – 20 frog squats
    100 HK – 20 decline from chair PU – 25 leg drop/hip thrust – 20 frog squats
    100 HK – 20 tapping PU – 100 mason twists – 20 frog squats

  • MariaBjørgJepsen

    I didn’t see your AWESOME comments before today. You ladies are the BEST, I love you!!!! <3 :)

    • Anonymous

      you have your little fan club here…:)))
      when I grow up I want to be Maria….hihihihi

      • MariaBjørgJepsen

        I just wanna hold on to you, my dear girlfriend <3 I am fan of all of you Iron Women!!

  • MariaBjørgJepsen

    Nice intense workout, thank you guys! I did the Advanced with my 15 kilo sandbag and my dip station instead of a pull-up bar. I don’t have mine any more :( I subted the pull-ups for 1-leg reverse pull-ups. My ceiling is too low, so I couldn’t do the press-ups on the chair. I just had the sandbag on my shoulders. 

    1) Hug Knee Star Jump, 3 Point Jump & Push-up: 10-9-9.
    2) Circle Abs (D.S.): 25-25-25 (brutal!).
    3) Reverse 1-Leg Pull-ups (D.S.): 22-24-23.
    4) Step Up Alt. Legs: 18-19-21.

    I felt really slow in the wall walks, haha. I have to practice that one :) My shoulders hurt too much, so I only did 2 minutes:

    1) Wall Walk & Push-Up: 5,5
    2) Wall Plank & Knee 2 Tucks: 23 (sets of 2)  

    This was my 2nd workout for today :)

    I woke up with my own “Silent Super Woman” workout again. It can be made quite intense, if you do it on time:1) 20 Push-ups
    2) 30 Frog Squats
    3) 50 Diagonal Star Abs
    4) 30 Chest Lift & Butt Squeeze
    5) 50 Plank Jack Sliders
    6) 30 Back Leg Elev. Lunge, L
    7) 30 Back Leg Elev. Lunge, R
    8) 20 Diamond Push-ups
    9) 30 Frog Squats
    10) 30 Reptile Plank Knee Tucks 
    11) 20 Dips
    12) 50 Elbow Plank, Leg Lift & Butt Squeeze 
    13) 50 Running (Wo)man Abs

    Do it as many times as you like! I did it twice = 08:16 & 08:38.

    Sore butt now!!!! 

    • Vivi

      I really like you rown workout <3 20 diamond PU should be horrible !!
      Just can you explain "elbow plank leg lift and but squeeze" ? Not sure I'm right ?
      This week is becaming a rest week….:( I will have time only this weekend for workout !

      Kiss, I hope all is fine for you ;)

      • ZoeRocker

        Go into a plank position on your elbows and lift one leg at a time holding it for a split second at the top and squeezing your butt.  

        • MariaBjørgJepsen

          EXACTLY :D Like Sean and Kyla did in one of the Ab bonuses :)

      • MariaBjørgJepsen

        Zoe just explained it totally correct, my dear :) Don’t worry about resting, our bodies shouldn’t become over stressed!!! I am still job searching and I enjoy living with my parents. I live in my old large basement room :) A lot of space for working out, very nice. I like that I have time to clean, cook and grocery shop for them. So they have more time to relax. Are you very busy at work, darling?
        Love, Maria

        • Vivi

          ho yes so busy this week! That I only can answer you today ! Sorry :(
          No workout since monday!!! 4days rest ! It’s not me that ! And my collegue can see it ! i was so excited, so nervous ! lacked to workout !! lol !
          So much workouts late that I don’t know which one to choose today!!

          Happy that all is fine with your parents ! It’s not always easy to go back at “home” ! Your sister is still there too or only you ?
          For sure that have chance to have you at home !!! Lovely daughte you should be <3 <3
          You're very beautifull on your FB's picture !! I love !

          Well now warm up and 2 workouts to chose !!!!!! Lisa ? Sean ? Z ??? the 3 ?!! LOL

          • Anonymous

            I thought she is a cutie as well on her facebook pic but almost died when I read she had done 9 rounds! ha ha!

            • MariaBjørgJepsen

              So sweet, thanks Tee :) <3 Love you darling women!!!!

  • Anonymous

    Intermediate WO
    1) Hug Knee Star Jump, 3 Point Jump & Push-Up  6,6,6
    2) Over Chair Elevated Circle Abs –  17,17,17 Loved it
    3) Reverse Elevated Push Ups – 10( Leg elevated) 21,25
    4) Step Ups – (Left & Right Leg Alternate) – 12,14,14 with 9kg SB

    1) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch  21
    2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch   21
    3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)  10  Very Hard. 

    At the end i tired Walk Walk PU, i couldn’t go close like Lisa. Very Hard. Loved it, gone exercise that regularly. 

    Have a good day all.

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

    Still drawing on inspiration from this workout, I put together a 10 minute workout but only doing each exercise once since I’m still building back my strength.
    I called it 10 for 10 Workout.

    http://bit.ly/ztqwWm

    By the way I’m really impressed how you guys are trying to make everyone happy! All your hard work is not lost on me. Keep those creative juices flowing!

  • Anonymous

    hey! 
    I did Young Buns Forever Workout this morning,  kind of slow and deliberate this morning for some reason!  lol
    plus my burpee for erin!  http://www.bodyrock.tv/2010/12/16/young-buns-forever-workout/

    I think I will do Body Like a Carry Out Workout later tonight. http://www.bodyrock.tv/2010/09/01/body-like-a-carry-out/
    as I’m going to wait until the end of the month to do fit test again.

  • Cindy

    I had to combine this with Z#5 workout. Too many at the gym, I had not so much space for the star jump combo.
    One chair elevvated abs dip station 20-20-20
    Reverse push ups 16-16-16.
    I will hit this one another time.
    Thanks so much!

  • ZoeRocker

    WOW! Lisa did 3 workouts? No wonder she is so ripped!!!

  • Bodyrocker_Audra

    I gave the advanced workout a try :)

    StarJumpCombo: 7/6/5
    HangingCircleAbs: 17/12/11 (slow)
    PullupKneeLift: 5/5/5
    SBStepUpPress: 14/14/12
    WallWalkPU: 3/3
    WallPlankHold+Knee: 13

    I felt the ab bonus more in my arms and shoulders lol.  Thank you for a more diverse workout this time.  Loved it!

    • ZoeRocker

      Nice work Audra! I think I might give the advanced a try after work today. I’m scared!!

      • Bodyrocker_Audra

        Definately give it a try :)  You’ll do just fine.

  • Daphedan

    I did the intermediate workout.  It was plenty hard.  I’m scared to try the advanced one.

    1) Hug Knee Star Jump, 3 Point Jump & Push-Up-6/6/6 2) Over Chair Elevated Circle Abs – holding myself up between 2 barstools-21/19/20 3) Reverse Elevated Push Ups – using 2 chairs w/ a broomstick between-12/13/13 4) Step Ups – (Left & Right Leg Alternate) – using 15# dumbbell-13/13/15 Intermediate 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) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch-21 2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch-19 3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)-24
     

  • Mary Lou

    Hi Guys! The January 30 day challenge irked my shoulder so I took some time off and realized I’m just going to have to modify stuff because my shoulder just doesn’t go ‘that way’. Today was my first day back at it after doing Hands Free and lower body stuff so as to not totally slack off. Freddy, Sean and Lisa, I love that you added the different levels for us, but I don’t think any one wants you guys to burn out, or experience adrenal failure by working 24/7. I know what you do takes a lot of time and you always had beginner and advanced versions in the videos anyway.

    The last time I tried the weighted step ups in one of Sean’s workouts, I could not do them with 20 lbs, but today I did all 3 rounds with the weight and form was excellent by the end! Yay! And Thank YOU! Scores:

    Intermediate w/ 20 lb sandbag:
    hug knee star jump w/ 3 pt p/u: 6,6,6
    over chair circle abs: 25, 23, 21
    rev push ups (mostly elevated): 17, 13, 12
    step ups: 9, 10, 9
    side plank toe touch RL-LH: 21
    side plank toe touch LL-RH: 21
    wall hold & knee tuck: 18  WOW! HARD!

    PS Where are the scores people?

  • Monstrosity5

    FUN FUN FUN!!!  Keep them coming, this was fabulous!!  Did Advanced version as Rx’d or harder…scores…
    Did 24x (6x thru) :50/:10Hug Star Knee: 6-7-7-6-6.5-6.5 (w/two 2.5# weights – go heavier next time)Hang Circ Abs 12-14-16-18-18-18 (knees to chest on circle = super high)Pull up Knee Lift 5-6-6-5-6-5 (knee lift with chin OVER pull up bar)Step up + Press (25#): 12-14-14-14-13-13

    Abs – Changed to AMRAP in 6 minWall walk pup 2xWall Plank knee tuck 5/5 – 103 rounds in 6 mins

    Even old people can do this stuff.  I will be 42 in 5 days…

    • Monstrosity5

      That’s 3 rounds on the abs thing, not 103 – that was a weird break.  I did 5/5 each side of the tuck for 10 reps on each round.

    • Mmghia

      42 is not old said the almost 50 women :)

    • Mmghia

      42 is not old said the almost 50 women :)

    • MariaBjørgJepsen

      24 rounds, that’s freakin’ impressive :)

  • MariaBjørgJepsen

    Looking forward to doing this tomorrow morning!
    Today’s sweat has so far been: ZWOW5 = 8,5 rounds. 5 min. of High Knees 10/20 sec.: 95-95-96-96-96-96-96-97-97-101. 
    100 Side V-Crunches, 30 Diamond push-ups, 100 Plank Elevated Knee Tucks, 30 Elevated push-ups, 60 Elev. Lunges L, 60 Elev. Lunges R (w. 15 kg.), 30 Straight Leg Lift Abs (dip station) & 30 One-leg push-ups.

    Love, Maria

  • Anonymous

    Hi there..

    so after 3 days of Carnival party I did this, intermediate variation..and I still feel consequences from this weekend, but I did it…
    That ab bonus was a killer!!!!

    Scores:
    1. hug star jump,3 point jump push up       6 6 5
    2.over chair circle abs                            16 16 17
    3. reverse push up                         11 16 17 (first round elevated, but it wasn’t good for my back)
    4.step ups with sandbag                     16 16 17

    ab bonus:
    1. side plank toe touch L  20
    2.side plank toe touch R  20
    3.wall hold knee tuck       24

    kisses to you all

    • MariaBjørgJepsen

      Nice scores, baby! I hope you had a GREAT time :)
      <3 Maria

  • ulla

    Hi Monika,
    I would say that you could just do the circle abs on the ground. Sit down, lean back, support your upper body on your hands or on your elbows without putting too much weight on them, lift your legs and circle. Which is basically what you did, so that’s perfect :)

  • ZoeRocker

    Hi guys, I am writing to you here because I am not on Facebook and I need a little encouragement. I fell off the wagon last week and fell behind on the workouts. I am currently about a week behind. 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.youasamachine.com You As A Machine

      Hi ZoeRocker!!

      Ups and downs are natural. Just get back on the wagon. 

      I find it helpful to focus on small increments of exercise; I start my day with a very short routine of exercises: 

      a) because it’s just a nice way to get the body moving after a long sleep and 
      b) it acts as my health insurance in the case some unforeseen event derails my workout plans for the day.

      Regarding the food problem…this may not be what you want to hear…
      I have found that as we try to figure out our unique systems that along the way we can become attached to theories that sound great on paper or work brilliantly for friends or celebrities, but for some reason don’t for our system. But we stick with it like a workout routine that doesn’t work either…as though we’ve invested so much time and effort into the theory that we dare not bail. It’s probably that we’ve just not stuck with the program long enough or…fill in the blank, some other reason.

      Without a strong belief system we wouldn’t have drive to live. But, important to recognize when what we’re doing isn’t working. Regardless, with whatever we’re doing, it needs to be tweaked constantly – our complex body at a cellular level is so unbelievably amazing. 

      Being Vegan is great and there is a lot of current research supporting a gluten free lifestyle for a whole host of reasons, but for your system – and it sounds to me like you already know this- something is not quite right, otherwise you wouldn’t be having these cravings. So keep experimenting, keep researching other options, difficult though it may be while trying to stay true to your beliefs.

      I find that a lot of people, when trying to experiment with being gluten-free end up trying to find a replacement for the gluten, such as Quinoa or rice etc. I know this, I did it too! After a long while of denial, I’ve finally let the grains go from my life, except rice. I’ve stopped trying to replace the gluten products. I eat like a gluten-soy-corn-potato-free vegan (no dairy) but I also eat meat, fish, poultry and eggs. Some days I eat very little animal protein…I mix it up and try to listen to my body.

      …And, quite possibly, for you it may be as simple as needing to eat more often throughout the day. (I have to eat every 2 – 2.5 hours).

      Hope this gives you some ideas to work with.

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

      Hi Zoe!   

      I feel your pain; I have always been a cookie monster.  I love sweets & if I have one cookie, I always want more.  I found a great recipe that’s actually good for you & may satisfy a cookie craving.  I bet your bakery makes these healthy chocolate chip blondies (http://chocolatecoveredkatie.com/2011/05/18/chocolate-chip-blondies-and-theyre-good-for-you/ ), but I tried them yesterday for the first time & think I found the best thing ever for curbing my sweet tooth & only feeling guilty about the chocolate….so not feeling guilty at all, actually.   I made mine with cannelinni beans instead of garbanzo, molasses instead of brown sugar, almond butter, oat flour, & applesauce.   These gluten-free fiber rich blondies were very satisfying…I only had 2 little squares.
      You can always get back on the wagon!

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

    Home from my weekend away and straight into Day 5 of week 2. I chose Intermediate.
    -Hug Knee Star Jump, 3 Point Jump + Pushup – 6-6-6
    -Over Chair Hanging (from pullup bar) Circle Abs – 13-14-12
    -Reverse Elevated Pushups (from pullup bar) – 16-15-12
    -Step Ups L+R (w/ 10kg dumbells) – 15-17-16

    Will save abs for rest day tomorrow.

    I think the variation of different video’s is great for attracting new BodyRockers and it can help when an advanced person may be feeling a little tired and not upto a full on workout so they could do a lower intensity workout and not fall off the workout wagon! :)

    I loved the beginning of the Inter-Vid, Lisa was hilarious, “Let’s do this fo’ real” hehehe, lots of laughs there!! :D 
    Thanks guys! x

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

    Home from my weekend away and straight into Day 5 of week 2. I chose Intermediate.
    -Hug Knee Star Jump, 3 Point Jump + Pushup – 6-6-6
    -Over Chair Hanging (from pullup bar) Circle Abs – 13-14-12
    -Reverse Elevated Pushups (from pullup bar) – 16-15-12
    -Step Ups L+R (w/ 10kg dumbells) – 15-17-16

    Will save abs for rest day tomorrow.

    I think the variation of different video’s is great for attracting new BodyRockers and it can help when an advanced person may be feeling a little tired and not upto a full on workout so they could do a lower intensity workout and not fall off the workout wagon! :)

    I loved the beginning of the Inter-Vid, Lisa was hilarious, “Let’s do this fo’ real” hehehe, lots of laughs there!! :D 
    Thanks guys! x

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

    Home from my weekend away and straight into Day 5 of week 2. I chose Intermediate.
    -Hug Knee Star Jump, 3 Point Jump + Pushup – 6-6-6
    -Over Chair Hanging (from pullup bar) Circle Abs – 13-14-12
    -Reverse Elevated Pushups (from pullup bar) – 16-15-12
    -Step Ups L+R (w/ 10kg dumbells) – 15-17-16

    Will save abs for rest day tomorrow.

    I think the variation of different video’s is great for attracting new BodyRockers and it can help when an advanced person may be feeling a little tired and not upto a full on workout so they could do a lower intensity workout and not fall off the workout wagon! :)

    I loved the beginning of the Inter-Vid, Lisa was hilarious, “Let’s do this fo’ real” hehehe, lots of laughs there!! :D 
    Thanks guys! x

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

    Ive been doing a bunch of older workouts. I’ve been doing more time challenge instead of interval workouts, so i can concentrate more on my form because im having a painful sciatica eeek. Today i created a workout that was very fun and intense. I did the wall planks + push up, they are haard but fun!

    Complete 4 rounds of the following. 
    1. Frog Squat (move into a squat position, rest your elbows on your thighs and go up and down without taking ur elbows, I used 6 kg weight for half of the reps.) 40 reps
    2. Mountain climber lunge kick up alternating: 20 reps
    3. Wall walk + push up: 6 

    total time: 23:45 or something like that. (i accidentally restarted the timer when i finished) 

    + bonus round = 6:08 min
    40 frog squats without weight
    3 wall walk + push up 
    20 mountain climber kick up lunge – 20
    3 wall walk + push up. 

    finished with 100 high knees skipping + stretching. :D

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

      Hey Isidora!

      Have you started back with your Schroth Method practitioner? 
      Thanks for telling me about it, it looks like a fantastic method and I will share it with others for sure!

      Hope you are well!

      • Mary Lou

        Hi You!

        I only just recently looked up your website and absolutely love it! I just finished wk 4 and after looking through your site have started PT and looked into the Schroth Method as well. Thanks for the push in the right direction!

      • Mary Lou

        Hi You!

        I only just recently looked up your website and absolutely love it! I just finished wk 4 and after looking through your site have started PT and looked into the Schroth Method as well. Thanks for the push in the right direction!

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

        Hey!! No i havent!! im in summer vacations right now so thats why. I might start going when i start school on march. Glad you liked it!!

  • Jules

    I have to say that providing all three workouts it brilliant.  I have a cousin that can’t do the more complex moves yet and had a difficult time following the modified versions on her own.  So thank you for her.  Also, thank you so much for the crazy amount of time that must of gone into doing all three.  Soooo happy to see the chin up bar back, I love using it even when I’m walking by my doorway during the day lol…Happy Sunday everyone :):)  

  • Anonymous

    Hi there…

    so here I am as CLEOPATRA…

    • Anonymous

      1lvana
      You look great!  hope you’re having fun!

      • Anonymous

        I did..thank you!

    • MariaBjørgJepsen

      You look FANTASTIC!!!! Great costume and beautiful abs!!!
      Love, Maria

      • Anonymous

        thank you!!! working hard on them…:)))

  • Vivi

    I will do dis one tomorrow to the gym because no pull ups bar at home.

    So today I did 2 Z”biiiiip” workout (deleted?)
    The 4 and 5. The 4 was very hard with 2 min skipping 3 time!!

    Enjoy your sunday

  • Christina

    Oh. My. Lord. Advanced Abs – Wall walks. are TOUGH! 

    Lisa, Freddy, Sean – I have a suggestion for those days when you’re so busy that you can’t post workouts on a daily basis. There are a ton of workouts from before, maybe we could reuse some of the ones we haven’ touched in a long time? 

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

    Oh poo.  Where did my comment go?  I’ll post it again.  Sometimes I write it in and forget to press “Post.”
    I really liked this workout!  And I forgot to do the ab portion…well, that and I had to hurry up and get to work.  But I can’t wait to try the wall planks!

    I used a 35lb sandbag.   I started with half and half on the advanced/int workouts, but dropped down to intermediate.  I also did a drunken turkey jump instead of a star jump because they’re a little harder.

    star jump burpee (int): 7-5-5.5 circle abs (int): 21-19-19
    pull ups (adv/int): 10(adv)-21(int)-23(int)step ups (adv/int): 12(adv)-14(int)-12(int)

    Also I warmed up with 1000 skips in my PR of 8:07!

  • Anonymous

    hey guys! 
    I did Smoking hot body workout http://www.bodyrock.tv/2010/09/05/smoking-hot-body-workout/ first.  21min 56 sec. enjoyed the get ups and the one arm press ups in this one!

    then a  burpee for erin! 

    took a break, then did Ass Fire!  I did a combo as I didn’t want to do the first exercise in the intermediate or advanced workout.  I did circle abs in dip station, thought about doing them off pullup bar but either way my hands and arms are the weak point in that one! did reverse pushups off my “ugly” ball and step ups with 16lb “sandbag” about 8 inch stool.

    prisoner jump squats – 45, 35, 30
    circle abs off dipstation – 16, 13, 11
    reverse pushups off ugly ball – 12, 11, 11
    step ups with “sandbag” – 16, 15, 14

    and another burpee for erin and anyone else needing good vibes!

  • Anonymous

    This is a cool new addition.  I like it!

  • Anonymous

    This is a cool new addition.  I like it!

  • Maria

    I really like how the videos are separated.. great idea! Looks like lisa got a nice tan on vacay too – I’m so jealous!!

  • Kathy_Bodyrock

    Nice one :)
    My scores of the advanced WO:
    1. Hug Knee Star Jump, 3PointJump, PU: 5 4 5
    2. Hanging  Circle Abs w/Pull up bar: 11 12 12
    3. Pull up + Knee lift (love this one): 6 5 7
    4. Step up + Press w/SB (11kg): 12 13 12

    Ab-Bonus:
    1. Wall Walk + PU: 3
    2. Wall Plank+Knee Tuck: 17
    3. Wall Walk + PU: 3

    + Burpee for Erin <3

    I really enjoyed the wall walk :)

    Nice weekend bodyrockers :)

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

    First I have to tell you that I opened this site in front of my kids today, they were working on my computer and I wanted to check out what todays workout was. 
    My kids both said: “That says ASS…that’s a bad word! So mom, that means you’re doing a Butt Fire workout???” 
    Hmmm. Their lexicon is expanding. 

    Since I’m still on recovery and rebuilding my strength etc., I took inspiration from this workout and converted it into another 4 minute workout. Though by next week I may do this twice through.

    And…renamed it modestly…S.A.S Kicking Workout (Some Awesome Stuff – for my kids’ sake!).

    Warmed up w/ 10x flight of stairs by two’s going up – single steps going down.

    4 Rounds of 10 seconds Rest + 50 seconds Max. effort

    1.Prisoner Jump Squat: 30

    2.Straight Arm Hanging Leg Raises (toes touch top of door frame w/round back): 14

    3.Alternating Leg Step Ups w/ Sandbag: 17

    4.Reverse Push Up: 20

    4x 100 skipping w/rope
    40 Minutes Ashtanga practice – my usual 45 minutes finished in 40 minutes ;) 

    Keep up the great work!

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

    2/18/2012

    I did the intermediate version & loved it!  I took yesterday off, & more than made up for it today with this workout & my bonuses….

    the workout
    star jump combo: 6+1 plank jump  6+1plank jump, 6+star jump (all full push ups)
    over chair (bench) circle abs  23(no touchdown)  20  19  
    elevated* reverse pushups  15  14  13  (*I only did the first 2 reps of each round elevated)
    step ups onto bench with 15# kettleball  15  16  15

    ab bonus 
    side plank toe touch (loved this!) 20 LT 17 RT
    wall plank knee tuck 16. (this made me feel like a ninja)

    my bonuses

    2 rounds of
    20 side lunge jump touchdowns
    100 high knee skips
    20 hanging knee raises
    100 high knee skips
    20 sumo squat + side leg lift, alternating with 15# kettleball
    in 8:49
    + 5 ninja jump burpees

    +10/20sec in 4 min intervals for 20 min total skipping
    + 10 more wall plank knee tucks after 12 min of the above skipping rope

    +5 rounds of
    5 seated pull ups on dip station
    5 knee crunches

    +5 rounds of
    5 core splits
    5 push-ups (only first round off toes)

    Thanks!  Now I’m off the the grocery store…

  • Danica

    curious on modifications for the equalizer ab circles and elevated reverse pull ups for us that don’t have an equalizer…

  • AmBoaksy

    Wooooo!!!!  I did the advanced abs – not well, but I did them. lol  I would have tried the advanced workout itself, but I dont have the clubs or the pull up bar so I did the intermediate.

    Hug Knee Star Jump + P/U: 5/6/5
    Over Chair Elevated Circle Abs: 14/13/15
    Reverse Elevated P/U (had one foot on a chair and the other on the floor – not quite all the way there yet):  12/9/7
    Step Ups: 17/15/12

    Wall Walk + P/U (loved loved loved these!): 2
    Wall Plank Hold + Knee Tuck: 17
    Wall Walk + P/U: 2.5

    Thanks for the advanced options guys!!!  It gives us something to aspire to – besides trying to look like Lisa and Sean. lol.

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

    About to do this…I’m excited to try out the wall planks!

    • Gerri Lee Schafer

      I work out on a mat made from recycled tires, so I’m afraid I will leave nice black foot prints on the wall….not sure what to do about that….LOL

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

        I just saw this website & thought of you! 

        http://hundredpushups.com/index.html 

        • Gerri Lee Schafer

          hahahaha…love them push ups

        • Gerri Lee Schafer

          hahahaha…love them push ups

        • Gerri Lee Schafer

          hahahaha…love them push ups

        • Anonymous

          this is pretty cool!

        • Anonymous

          this is pretty cool!

        • ZoeRocker

          I like this!!

  • Ellavemia

     What a ridiculous thing to comment on…

    • Chris__L

      Hi Ellavemia,

      Yes, and if Seckmet_7 was from France it would be that Lisa-Marie doesn’t have enough hair there…please try living like it’s a big tent…

      Ignore those silly cultural things people say like I’m not doing with you and you are not doing for Seckmet_7…. :-)

      –Chris
      PS “Look beyond the dots, Luke!”

  • Samanthina

    Hi,guys,i did the intermediate workout :
    Hug Knee Star Jump, 3 Point Jump & Push-Up- 5 7 7 7

     Over Chair Elevated Circle Abs –(I did just knee raises without chair)-26 28 30 30

     Reverse Push Ups – 28 30 38 33

     Step Ups – (with 8kg. kettlebell) – 27 28 28 27

    Intermediate Ab Bonus:

    Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch-26

    Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch-26

    Wall Hold & Knee Tuck – 30

    +a burpee for Erin
    Thank you,guys!
    I wish happy weekend to everyone of the bodyrockers! :)

  • Anonymous

    Hi there…

    I don’t have time to do a workout today and tomorrow and I can tell you right now that I miss it….It is crazy how you can be hooked??!!!

    Kisses to you all

    • Anonymous

      well..in the lack of time I did 100 knee raises on dip station…just to do something :)

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

        Good for you! That’s what it’s all about. Waiting around for the perfect schedule is Brutus’ brother Procrastination…even one minute is better than nothing.

  • Cilia Frascone1

    OMG!!!!…I never thought I could love this site or your excersises any more…I am in love with the variations…much quicker/easeier to just view your level.
    Unfortunetley, I have been sick for a good week…I just started working out again the last 2 days..taking it easy….But I’m after viewing this…I’ve decided not to start from where I left off…I have to do this one!!!!!!….I’m too excited about your advanced WO..It looks like a killer..Wish me luck..lol…going for it this morn:)))

  • Anonymous

    ..and one more variation for Maria??????
    :)))))))))

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

      LOL!  They would have to put Lisa on fast forward, doing 1-arm pull ups with a weighted vest, & climbing up walls like Spiderwoman to give us a Maria-level workout!

      • Kathy_Bodyrock

         Oh yay :)))) LOL!!! that comment makes my day!!! :)) haha – thanks!

      • Anonymous

        hahahahahahahahahhahahahahhahahahahahhahahahaha

      • MariaBjørgJepsen

        Nooo, I am still horrible at pull-ups, sweet Jess, haha :) Thank you!!!!!

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

          One day Maria, I’m sure it will happen!

    • MariaBjørgJepsen

      You are the dearest :)

  • Anonymous

    just to let you know that you didn’t show the beginner’s ab exercises, they might need to see them.  I love that you got under the table lisa marie!

  • Anonymous

    Awesome WO. Gone do The Intermediate WO and Advanced AB Bonus. 

    “Please let us know your thoughts – we really do love to hear your constructive feedback. This is your movement and your participation helps us all get better.”

    Really Freddy?? You have a nice way of showing it, by deleting our comments!

    Have a nice weekend all.

  • Anonymous

    Awesome WO. Gone do The Intermediate WO and Advanced AB Bonus. 

    “Please let us know your thoughts – we really do love to hear your constructive feedback. This is your movement and your participation helps us all get better.”

    Really Freddy?? You have a nice way of showing it, by deleting our comments!

    Have a nice weekend all.

    • Hanna

       I can understand if they delete negative and abusive comments. This is a supportive site where we should keep things nice and friendly. But I don’t understand the current policy of deleting also many – in my view – perfectly harmless comments.

    • Hanna

       A couple of weeks ago I actually got deleted just for asking if Zuzana and Erin were fine. I was worried about them, that was all. I still like the workouts, plus the new hosts, plus the new formats, and I still follow them. So, I’m not a hater!!! But I’ve stopped reading the comments more or less.

    • Anonymous

      Constructive criticism is appreciated.

      • Anonymous

        Good!

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

        You’re spoiling us!   The amount of work you have been pouring into the site is amazing.  I love the 3 videos, but appreciate whatever format you choose to give us our free workouts works for me.

  • Anonymous

    in the intermediate video, it skipped over the ab circle explanation… right about where she got to ‘i use the chair to—‘. 

    • Anonymous

      Hi – we had a little glitch there :(

      • Anonymous

        oh okay. i can kinda figure out what to do from the advanced video. seriously though… LOVE the new format. No worries!

        also, i feel really honored that i got a comment from you! you guys are like celebrities in my house (except you know… not crazy, on drugs and dying young and stuff)

    • Anonymous

      Hi – we had a little glitch there :(

  • Anonymous

    omg, I LOVE the new format. love love love! :D you’ve done a wonderful job of explaining things! <3