Feb 21 2012

Soon or Never Workout Rep Challenge Workout – Day 2 Week Three of The February 30 Day Challenge

Hi BodyRockers,

We are all part of the world’s largest Free gym class. It’s cool to think that in almost every country around the world – in dozens of languages, across multitudes of boarders and in many different cultures, BodyRockers are standing in their living rooms and training together for a life well lived. We share in this positive energy together – supporting each other in a non-judgemental, safe and empowering environment of community. This site may be the touch stone for BodyRocking – a place where we meet up and share our workouts – but the spirit of what we are collectively trying to accomplish is within each of us. We feel very privileged for being apart of this movement for positive change and draw incredible inspiration from each and everyone of you BodyRockers out there. So the next time you feel like you are struggling with motivation – remember that you are not alone in this journey. Leave a comment on the site or on our facebook - BodyRockers will support you if you need a little boost. Your trainers are personally there for you – they will respond to your questions on their facebook pages (Lisa is here and Sean is here). You are more supported in this than you realize :) It’s tough but you can do it – BodyRockers from all ages and all levels of fitness have gone before you and have proven it with their sweat. We believe in you – always remember that a single rep is a victory.

Best,

Freddy

For todays exercise challenge you will need your Sandbag, BodyRock Equalizer and Interval Timer. Your goal is to complete this workout as fast as you can.

This is a pyramid workout.  Your first round 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. Fair warning – this is probably one of the toughest workouts I have posted in a while and it is probably considered advanced. If you are a beginner start with 3 rounds x 15 reps per exercise. You can always add another round and more reps if you have it in you. If you are an intermediate level BodyRocker then start your pyramid at 6 Reps and work your way down from there.

Keep Rocking – Sean

Workout Breakdown:

1. Split Squat using the Pink Sandbag

2. Elevated Push Ups using the Equalizer

3. Low Jack Squats using the Pink Sandbag

4. Push Up Dip Combo using the Equalizerif you don’t have a Equalizer you can use your dip station, or if you have no equipment you can do  the wide grip push up and star push up. Click Here and watch the video @ the 5:00 mark to find the demonstration of this alternate exercise.

5. Side Jump Push Up Tuck Jump using the Equalizer- if you dont have Equalizer’s to jump over you can put your Sandbag on the ground and hop over that.  You can also lay a towel on the floor and side jump as well using the same technique as you would with the Equalizer.

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/kendra.oberhauser Kendra Lee Oberhauser

    I did it!  I finished this BEAST!  I started at 10 and went down.  56:39 for the whole thing.  Whew!  The last time I did this, I didn’t realize that one rep for the elevated push ups is push up-2 knees in-push up-walk over.  I though it was the push up combo, walk over, and then another push up combo which = 1 rep.  I used my 35lb sandbag and my walker.  For the equalizer 3-in-1 exercise I put my feet up on my armchair for the push up, then brought my feet under me for one dip, and then over the bar on the walker for the other dip, then I had to lift my legs back up and over.  

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

    Oh wow.  I kind of love-hate these pyramid ones of Sean’s…I stopped a lot in the first round because I was really confused as to what made one rep for a lot of them.  I didn’t finish–I got through going from rounds 10-6, finishing the 6 rep round at 46:37.  Ouch. This was a great strength-building one, though!!!  As Sean’s usually are. :)  I thought this one would be easier but noooo.  

    I used a 35lb sandbag. I did the elevated push ups on my armchair and counted one rep as push up-knees in-walkover-push up-knees in.  Sometimes I added another push up after the knees in, sometimes I didn’t.  It doesn’t matter–I was toast.  Then for the push up dip thing I used my walker, and did the push up as an elevated push up with my feet on my armchair, then did the dip with my feet on the ground, and then because I have a bar on the walker, I would lift my legs up and over so my knees rested on the bar and did another dip, and then would swing my legs back over . It was actually a good modification, but it was hard.  Then for the last one I don’t really have room, plus I don’t like to do jump tucks in my building, so I ended up doing jump forward-burpee with push up and squat jump-jump forward-another burpee, and counted that as one rep.

    Maybe someday I’ll finish this, but…I think I’m good for now! :)  

  • http://www.facebook.com/profile.php?id=669480460 Etienne Gignac-Bouchard

    Did this starting at 6 reps down to one.  Finished in 26 minutes.  Not the best but I’m sure it will get better!

  • ni

    I finally completed this WO and must say i feel like i have tortured myself.
            Total time   (individual rep time)
    1)    54 secs       ( 10 – 12, 9 – 11, 8 – 7, 7 – 6, 6 – 5, 5 – 4, 4 – 3, 3 – 2, 1 – 1)
    2) 4.07 mins       (10 – 64, 9 – 45, 8 – 38, 7 – 28, 6 – 23, 5 – 18, 4 – 12, 3 – 10, 2 – 6, 1 – 3)
    3) 1.09 mins       (10 – 16, 9 – 12, 8 – 11, 7 – 9, 6 – 6, 5 – 5, 4 – 4, 3 – 3, 2 – 2, 1 – 1)
    4) 7.16 mins       (10 – 86, 9 – 74, 8 – 64, 7 – 64, 6 – 37, 5 – 35, 4 – 32, 3 – 24, 2 – 13, 1 – 7)
    5) 7.13 mins       (10 – 140, 9 – 123, 8 – 123, 7 – 115, 6 – 55, 5 – 55, 4 – 49, 3 – 32, 2 – 25, 1 – 16)

  • BodyRocker_Bonnie

    OH! I always wondered what that meant!! Weeeeeeepaaa!

  • BodyRocker_Bonnie

    OH! I always wondered what that meant!! Weeeeeeepaaa!

  • Lena

    Great exercises Sean! My chest was burning! I loved the Push up and Dip combo.

    I had a new idea for shortening this workout a little. Instead of counting down from 6 reps to 1 I started with 10 reps but then went down in sets of two. So I did 5 rounds, first round 10 reps, second round 8 reps, third round 6 reps… down to 2 reps. This took me 25:20 mins and was a great workout! I used my 5kg UGI for the Jump Lunges and Jacks. If I do it again I would probably do 10 reps of these two exercises in every round and only cut down the other three exercises…

    I hope this helps some other BR’s who don’t have the time or stamina to do all 10 rounds :)

    Have a great day guys and keep rocking!

  • Elena Ioan

    I know!! 17 min? How are they doing it?! I was asking myself the same question… Glad I could help! :)

  • Cindy

    I just did it at the gym today. The side jump  push up combo did only 10 thru 5. I had  a few people staring at me and I lost my focus. I completed all reps for the rest of the workout. My time 48 minutes of pure torture. I followed this with the Ab bonus advance workout
    V-sits 12
    Touch toe sit 8
    Wall plank and under knees 24
    I really love Sean’s workout because I feel them as a mental and physicial challenge. I think anybody can sustaing 12 minutes of pure torture but 30 or more. You have to be mentally strong to complete his workouts.Sean, keep the good workout because you are awesome!
    Thanks!

  • Anonymous

    omg so i somehow managed to do this workout !!! so brutal. ughh. i was rly lacking motivation in the beginning round, so i skipped to HIIT intervals of 10/50 for round 9, but i still wasnt pushing so i went back to pyramid style for rounds 8-1.  I stopped freaking out about what my time was going to be and stopped getting so mad when i needed a break.  and i just kept going, 1 rep at a time.  from rounds 8-1 it took me 45 minutes and then like 10 more minutes for a crappy rounds 10 and 9 lol so idk what exactly my time should be but i worked out for 55 minutes and got a good burn in the pushups! 

    how do you guys deal w/ it when you just stop in the middle of an exercise? Like during pushups, even if im not tired i just drop my knees and stop for no reason.  

  • Cilia Frascone1

    Hmmm…can’t find the extra kettle bell WO Sean talked about??

  • Cilia Frascone1

    Hmmm…can’t find the extra kettle bell WO Sean talked about??

  • Cilia Frascone1

    Hmmm…can’t find the extra kettle bell WO Sean talked about??

  • MariaBjørgJepsen

    That sounds amazing – you deserved every DROP!!! I can’t keep away from my peanut butter jar, haha :)

  • MariaBjørgJepsen

    Analine, be PROUD of you effort!!!! I realized I accidently let out some push-ups and burpees :( I didn’t do double in each round, like we should. I had to watch the video without sound, before I jumped into it, so I didn’t know before after. So, I have to try it again – and it WILL be brutal, haha :)
    Love, Maria

  • Anonymous

    thanks!

  • Anonymous

    mmmmmm peanut butter & chocolate!

  • Anonymous

    I did my version of this workout of sean’s!  15 rounds 10 sec 50 sec
    sandbag row around world to squat & back – 10, 7, 9
    pullovers off swiss ball – 13, 14, 11
    assisted pullups – 8, 8, 8
    dynamic squat – 23 25, 25
    pushup & dip on dip station (with chair) – 5, 5, 6

    burpee for erin!

    It was tough!  I would really like to do these ladder workouts but just don’t have that much time!

  • Jazzngym21

    i did this workout this morning. it was really fun!! i could only do a few elevated push ups before having to go to the floor. i still sweat a ton though. my time was 34:26. i started training for a half marathon so i am doing bodyrock workouts on my cross training days. 

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

    Hi Guys,

    Interesting article about Bodyrock.tv in shape.  For all those at facebook who keep asking how do I start I suggest skipping down to number 10 and reading that first!

    http://www.shape.com/fitness/workouts/10-reasons-why-you-need-try-bodyrocktv

    –Chris

    • Anonymous

      thanks for posting this chris! 

      and that was very nice of you freddy for number 10 on the list!

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

        Hi Tee,

        Are you being ironic?  I never liked censorship purely for emotional reasons…  I win!  Even if it’s a small winning…kind of sad as well…

        An aside: Who filed Freddy?

        On an up beat: If I could make there be a fitness “crazy” that sweep across the world and everyone became leaner and healthier I would rest content with my day’s work done.  :-) 

        I have a very different spin to “working it out” than most…
        –Chris

        • Anonymous

          Hi Chris!  I was just trying to be diplomatic!  I get where you’re coming from.  I like a lot of the people here, so I try to get around the censors!

          Though sometimes I feel like I’m reading a book someone wants burnt.

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

            Hi Tee,

            Diplomatic? Okay, I just want to be unedited unless I’m being by consensus offensive. This deletion of any mention of Zuzka Light and her youtube channel is childish beyond messure!

            –Chris

            • Anonymous

              yep! I know the feeling! can get deleted for lots of stuff other than just that. Been several times, and none of it was offensive!

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

            Hi Tee,

            Diplomatic? Okay, I just want to be unedited unless I’m being by consensus offensive. This deletion of any mention of Zuzka Light and her youtube channel is childish beyond messure!

            –Chris

    • Gerri Lee Schafer

       good one…may I invite you to http://www.facebook.com/profile.php?id=100003533083551

      this is where we can comment all we want and share our routines

      • Anonymous

        hey gerri lee, is it possible to open that, so I can go look too? I can’t get past the info page, if not that’s OK, just wondering.

        • Gerri Lee Schafer

          It’s Esal’s page, passed your request along to him….why don’t you just get on FB? You don’t have to provide your real name or info you know….you can make a Tee FB page…just a thought

        • Gerri Lee Schafer

          Disavowed Rockers Hey GL, Love to have Tee around but the settings are as liberal as I can figuer to make them. Looks like she may have to sign up. You are right about making a fake one, I think it took me about 2 min to get this one and that includes signing up for a new email as well. So if you pass this along to Tee, say Hi for me!!

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

        Hi Gerri,

        I like to have a open door when venting and beside the people who it would do the most good are those who most don’t want to read rants.

        –Chris
        PS I tried hard to get past the motivational speech in the video and couldn’t.  Not everyone need motivation or they wouldn’t be there watching the video to learn the exercises in the video, Lisa.

        • Gerri Lee Schafer

          no problem….I’ve been deleted a lot lately too….just thought you might want to have a page you can post on and not be deleted….there’s just a few of us so far….I always scroll through the video to get to the WO itself….LOL….don’t much care for the speeches myself, so I don’t listen to them

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

            Hi Gerri Lee,

            I do have lots of comfortable places to post including my own wall at fb and of course Zuzka’s wall. I can post all the links I want to bodyrock there with no fear they will be deleted. seems kind of unfair the same isn’t true here.

            –Chris

            • Gerri Lee Schafer

              too true…LOL

    • Gerri Lee Schafer

       good one…may I invite you to http://www.facebook.com/profile.php?id=100003533083551

      this is where we can comment all we want and share our routines

  • Gerri Lee Schafer

    hahahaha…the clock I have in my work out room has a real loud tick, I move through my stretch pretty fast, hold each one for 12 to 15 ticks on the clock…more if I’m tight

  • BeeRocker

    Glad I only did 6-1, that kicked my butt!!  Didn’t help that I am coming down with a head cold, but nonetheless, I couldn’t have done 10-1….. Loving the workout!!

  • Anonymous

    I will scroll down ;)
    But I dont want to hide their messages, because I’d like to see what else they are posting :(

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

    Beginner – Not a pyramid workout
    3 rounds of:
    15 reps split squats
    15 reps push-up knee tuck combo
    15 reps low jacks
    15 reps dip combo
    15 reps side hop push-up jump tuck combo
    = 225 reps total
    If Ii were a beginner, I would probably do the intermediate suggestion or cut the reps!

    Intermediate – Pyramid workout starting a 6 reps, then 5, then 4…..1
    6 reps of each exercise round 1
    5 reps of each exercise round 2
    4…3…2….1.
    For 105 reps total.  If I were intermediate, I would do the beginner suggestion.

    Advanced – Pyramid starting at 10 reps for round 1
    = 275 reps total

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

    2/22/2012
    This was a BRUTAL workout! 45:36, with some modifications.  The last move really slowed me down.  I did 230 push-ups in this!  If I hadn’t modified the wide/star push-ups substitution, that would have been 275 push-ups!  

    *I used my 8# dynamax ball instead of the sandbag
    *starting from the 9-rep round I did all push-ups from my knees
    * for the dip combo, starting in the 9-rep round I switched from the suggested wide push-up plank jump diamond p/u to breakdance push-ups + tricep dip

    I did a little ab bonus, but no skipping.  I didn’t have anything left!

    10 fitball sit ups
    10 fit ball crunches (ball balanced on ankles, knees bent 90 degrees & feet in air)
    20 reverse crunches
    10 side plank lifts per side
    10 l-leg bridge leg lifts per side
    10 chest lifts

    I really like this style of workout; thanks!

    I made Quinoa Primavera for dinner last night.  I posted the recipe on Facebook, but forgot to post it here.  It’s perfect for a meat-free high protein/high veggie meal or side dish.
    http://moveeatlivewell.blogspot.com/2012/02/quinoa-primavera.html 

  • Jenelifo

    I have a question – are we still cycling through hosts? Or are we stopping at Lisa-Marie? Also, I miss Zuzka!

    • Anonymous

      she’s on youtube, freddy would rather we don’t talk about her here. 

      I am curious about new hosts too, as sean did ask for applications.  not that I don’t like lisa or anything, I do,  how could you not, so passionate & bubbly!  

  • http://www.facebook.com/profile.php?id=505580681 Nancy C.

    31minutes 44seconds with 20lbs…omg totally brutal, i almost gave up after 3roounds, but i finished it. i felt sssssooooo dizzy when i was done, i had to lie down flat on  my back for a minute….but it was good! i was soaking wet and my body felt like jello….but let me tell you, I ABSOLUTELY LOVE THIS TYPE OF WORKOUT….thank you Sean, Lisa and Freddy, because of your dedication and hard work I AM IN THE BEST SHAPE OF MY LIFE!

  • Elena Ioan

    The whoosh is the “Anti-Brutus”! :) So far, it saved my life in sooooo many pyramid workouts! :)

  • Elena Ioan

    Hello! The key is to push at your max every time. Do the fit test, do bodyrock workouts for 2 weeks (5 times a week) and do the fit test again. You will see that you’ve have improve! :) It only takes 2 weeks! And after a month, you will be hooked! :)

  • Elena Ioan

    No wonder it took my ages to complet this WO; I did them double!!! Lolllll! 

  • Elena Ioan

    No wonder it took my ages to complet this WO; I did them double!!! Lolllll! 

  • Elena Ioan

    No wonder it took my ages to complet this WO; I did them double!!! Lolllll! 

  • Elena Ioan

    Hi Lou! Here’s a tip I found helpfull when I hered it the fist time, it’s about eating healthy: don’t think about CUTTING OFF things (bad things like sugare, fat, etc), but think about ADDING good things into your diet (veggies, fruits, lean protein, etc.). Soon enough you will find that as your appetit gets satisfied by the healthy food, you won’t crave the “bad” food anymore. But give yourself time and don’t put too much pressure on you. Keep it up! :) Just realizing that you want to get in shape again, is already a step in the good direction! :) You’re defenitly ready for the next one: take action! :)

  • Elena Ioan

    Hi Lou! Here’s a tip I found helpfull when I hered it the fist time, it’s about eating healthy: don’t think about CUTTING OFF things (bad things like sugare, fat, etc), but think about ADDING good things into your diet (veggies, fruits, lean protein, etc.). Soon enough you will find that as your appetit gets satisfied by the healthy food, you won’t crave the “bad” food anymore. But give yourself time and don’t put too much pressure on you. Keep it up! :) Just realizing that you want to get in shape again, is already a step in the good direction! :) You’re defenitly ready for the next one: take action! :)

  • Elena Ioan

    Hello! You will find the diet challenges on Lisa’s Facebook page. :)

  • Elena Ioan

    Hello! You will find the diet challenges on Lisa’s Facebook page. :)

  • Elena Ioan

    Ouch! Those pyramid workouts look so short on camera, but they take so long to do! :) I need about 1 hour to complete them. So far, it took me between 56 min and 64 min. But I  can tell you this: the results are there!!!! :) Happy-Happy! Joy-Joy! :) Bodyrock maths: (good training + good nutrition) x (good fitness tips + support) = feeling soooo goooooood! :) Nice evening everyone! :)

    • Anonymous

      nice to see you so happy Elena!

  • Elena Ioan

    Ouch! Those pyramid workouts look so short on camera, but they take so long to do! :) I need about 1 hour to complete them. So far, it took me between 56 min and 64 min. But I  can tell you this: the results are there!!!! :) Happy-Happy! Joy-Joy! :) Bodyrock maths: (good training + good nutrition) x (good fitness tips + support) = feeling soooo goooooood! :) Nice evening everyone! :)

  • Anonymous

    This was brutal! totally messed with my mind! I counted every combo as 1 rep so hopefully I didnt do too many but im pretty sure thats right! I used a 33 pound sandbag and my time was 39:53. I did the whole thing and it was amazing! I loved it :) I was so happy when I only had to do 1 of everything haha :)

  • Gerri Lee Schafer

     nice job yboog…I’m still trying to decide if I want to do the pyramid or the 15 minute one you did…..not sure how long it will take me LOL….I hate being rushed for work in the morning….love your better than nothing stretch

    • http://www.janetspreiter.com Janet

      Good choice. When I glanced at the workout I noticed Maria only took 17 minutes, but I had no idea it would take me 50! I was afraid I was going to blow a piston on all those push ups.

      • Gerri Lee Schafer

        yes, I normally allow double Maria’s time plus a bit….LOL…still not sure I’m gonna do this one…seems a bit excessive, I want to work out, not torture myself…we’ll see on my weekend, Sunday

        • http://www.janetspreiter.com Janet

          Agreed. Sean’s was excessive and torturous. He loves the arm burn!

        • http://www.janetspreiter.com Janet

          Agreed. Sean’s was excessive and torturous. He loves the arm burn!

  • http://www.janetspreiter.com Janet

    Perhaps some confusion could be avoided by reverting to the old one jump, one count method.  I would agree, the longer the sequence of exercises per set becomes, the harder it is to keep everything straight, if you ever get it right in the first place!

  • http://www.janetspreiter.com Janet

    I wouldn’t say some times are intentionally fake, but we each certainly interpret these workouts differently.  One set to one person may not be the same as the next.  As I read through the times I am often very impressed, sometimes mystified, other times in utter disbelief.  It doesn’t really matter, though.  If you don’t watch the videos very carefully all the way through (plus rewindSSS) plus read the text it is so easy to miss something.  If you gave it your ALL then the time is irrelevant.  

    • Gerri Lee Schafer

       well said…..the times are all over the place because every body is interpreting the work out differently……and then there is Maria….LOL….the point is to do your best and try not to quit

    • Gerri Lee Schafer

       well said…..the times are all over the place because every body is interpreting the work out differently……and then there is Maria….LOL….the point is to do your best and try not to quit

      • http://www.janetspreiter.com Janet

        indeed! Just go til you drop.

      • MariaBjørgJepsen

        Like I wrote to Audra and Analise, I couldn’t watch the video with sound right before I did it. So I missed out that we had to double the push-ups and burpees as 1 rep :( I just gotta try again. Never trying to “fake”!

      • MariaBjørgJepsen

        Like I wrote to Audra and Analise, I couldn’t watch the video with sound right before I did it. So I missed out that we had to double the push-ups and burpees as 1 rep :( I just gotta try again. Never trying to “fake”!

  • http://www.janetspreiter.com Janet

    Might want to call in sick to boxing practice!

  • http://www.janetspreiter.com Janet

    I agree…too many push ups.  I like more variety myself or else my arms feel like the Michelin man.

  • Anonymous

    I love that you wrote your round times down!  I do that too!  thanks for posting them!

  • Daphedan

    This was a challenge!!!  I did the sandbag exercises with a 15# dumbbell and the elevated push ups on a wide stool.  I counted each push up, tuck jump, and side jump as 1 rep, also.  My time was 37:03.  I wish it were better, but I consider it an accomplishment just to make it through.  My arms are gonna kill tomorrow!!

  • Daphedan

    This was a challenge!!!  I did the sandbag exercises with a 15# dumbbell and the elevated push ups on a wide stool.  I counted each push up, tuck jump, and side jump as 1 rep, also.  My time was 37:03.  I wish it were better, but I consider it an accomplishment just to make it through.  My arms are gonna kill tomorrow!!

  • Anonymous

    you can always do them as an interval!

  • Anonymous

    you can always do them as an interval!

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

    I like her site, but also wish she still included the new Bodyrock workouts.

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

    I like her site, but also wish she still included the new Bodyrock workouts.

  • Natalie Anna

    Took me 37 minutes and 50 seconds. I used a 16lb weighted exercise ball for the split lunges and low jacks, and I used the bench in my gym to do the elevated pushups and the pushup dip combo. My shoulders and arms were BURNING. How come you and lisa never post your scores anymore?? ): 

  • Anonymous

    hey!  did “bikini body workout” today!  http://www.bodyrock.tv/2010/05/07/bikini-body-workout/
    loved it!

    planning on doing “fit hotties rock workout” later tonight! http://www.bodyrock.tv/2010/09/06/fit-hotties-rock-workout/

  • http://www.janetspreiter.com Janet

    I did a 25 minute warm up run first and realized I was overdue for a Bodyrock, and this was top of the list today.  Soooo…..

    I stopped in the middle of the first round to have a little Brutus chat.  This was a incredibly EVIL workout.  I seriously did not think there was any way through this.  
    But I resumed and went through 10 full rounds in 50:33.  I hope Never Ever to do it again.  I used a 33 lb sandbag, and should’ve gone lighter to get my lunges lower towards the end.  Elevated push ups I did on my picnic bench and discovered I did not have room enough not to crash my head into the wall so I had to leave out the sidestep part (plenty hard without!) and added the leg tucks after each one, doing 2 push ups and 2 leg tucks per set.  The low jacks were tolerable.  The push up and dip 1-2-3 combo I used two chairs that were a too low and it was a bit intense on my one grumpy shoulder so I had to toe assist on the dips.  The final push up with jump tuck I left out the leap over the equilizer/sandbag and just did each set as two burpees with two jump tucks each.  Probably one third of those I simply couldn’t do a tuck jump and had to do feeble limp-hops.  All my push ups throughout this workout were from my toesThis was the by far the gnarliest workout I have ever done to my arms on Bodyrock.  SICK!!  Treated myself to a jumbo size peanut butter moo’ed jamba juice.  Probably the equivalent of 2 pints of peanut butter chocolate Haagen Dazs, and I really don’t care.

    • Anonymous

      hi janet!  nice to hear from you again!  I love your wokout description!  lol  drink at the end sounds good!

      • http://www.janetspreiter.com Janet

        The drink at the end was indeed the highlight of the entire experience.  Sweet, salty, fattening, and cold.  MMMMmmmmm!

      • http://www.janetspreiter.com Janet

        The drink at the end was indeed the highlight of the entire experience.  Sweet, salty, fattening, and cold.  MMMMmmmmm!

        • Anonymous

          Is it something you make yourself, because if it is I want a recipe!

  • Gerri Lee Schafer

    yes, I’m really liking it….not really good for any heavy jumping moves like high knees, skipping, jump knee tucks, but fine for jump squats, jump lunges, etc…I’ve worn it at 20 lbs for a few walks outside…will try it hiking once winter goes away….I used it this morning for this WO http://www.bodyrock.tv/2010/12/16/young-buns-forever-workout/ if you want to check it out….

  • http://ivykuku.tumblr.com/ ivy

    how did  you guys count the push up dip combo?

    • Anonymous

      I think pushup, dip, dip = 1 rep

  • Anonymous

    Hi there,

    so after a very busy day , and a pretty hard workout with my ladies I went straight home and I did AB-tastic challenge… http://www.bodyrock.tv/2011/01/29/ab-tastic-exercise-challenge/
    I needed some skipping…and now I am wiped out…totally…

    kisses to you all

    • Gerri Lee Schafer

      yes, I felt the need for skipping today too….LOL…did 10 minutes of 10/20 HKS after my workout

  • Anonymous

    Hi! I`m new here and was wondering if you do a warm up and strech after?

    • Anonymous

      of course…like with any workout you do…
      You have stretching and cool down, and worm up section on the top of the website,right below the big BODYROCK.TV sign 

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

      Absolutely!  You will be less sore, less likely to hurt yourself, & get more out of your workouts.

  • Mmghia

    This is NOT a personal trainer! Personal trainers know your face and name, they correct your form and tailor make a workout just for you.  Bodyrock does a great job, no doubt, and I like it a lot but thats not a realistic comparison. 

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

    Woohoo! I feel amazing and I just had a mega long stretch after that one.

    Thanks for the tip on making it intermediate Sean – It really helped me to tweak the workout so I didn’t try out for the whole 10 rounds, and become discouraged and disappointed in myself if I was finding it too hard. I took your advice and started on 6 rounds. I’m SO glad I did – especially for the dreaded pushups dip combo! (Which was AWESOME by the way~~!)
    So mine looked like this, starting from 6 reps for each, down to 1 rep.
    -Jump Lunges (14kg) 
    -Pushup+L&R Knee Tuck+Walk Over 
    -Low Jack Squats (14kg)
    -Pushup Dip Combo (Using Chairs)
    -Burpee+Tuck Jump+ Side Jump (I used 1 side jump as 1 rep)

    Finished in – 17:09

    Great buzz… muscles still trembling. Thank you!!

  • BodyRocker_Bonnie

    Sean, thanks for a great workout!  I was short on time to do a pyramid workout, so I took an approach from Yboog and modified it into a 15 minute HIIT workout.  I also did not jump with weight this time, but next time I’ll hold something like a dumbell or Ugi ball – but I am careful of my knees.

    15 rnds / 10×50 / 3 circuitsSwitch Lunges (no weight): 37, 30, 29Elev. Walking PUs 7, 6, 5 (no equalizer – I did the walking part between a chair and a 10 inch Reebok step next to it…that was pretty cool to do two different inclines for the elevated PUs, one much steeper than the other).Low Jacks (no weight): 45, 45, 45PU/Dip Combo on DS: 6, 5, 6.5 (I did the elevated PU on a chair, and then swung my feet down onto my ugi ball for a dip assist)Burpee Tuck Jump & jump over pillow: 6.5, 6. 6.5Short afterburn – 3 rounds of:10 oblique knee raises10 weighted crunches with 10lb ugi5 Ugi squat & press to holding position above head, and then two back lunges (L&R)A nice comeback workout for being kind of under the weather with a sinus cold this week.

  • BodyRocker_Bonnie

    Sean, thanks for a great workout!  I was short on time to do a pyramid workout, so I took an approach from Yboog and modified it into a 15 minute HIIT workout.  I also did not jump with weight this time, but next time I’ll hold something like a dumbell or Ugi ball – but I am careful of my knees.

    15 rnds / 10×50 / 3 circuitsSwitch Lunges (no weight): 37, 30, 29Elev. Walking PUs 7, 6, 5 (no equalizer – I did the walking part between a chair and a 10 inch Reebok step next to it…that was pretty cool to do two different inclines for the elevated PUs, one much steeper than the other).Low Jacks (no weight): 45, 45, 45PU/Dip Combo on DS: 6, 5, 6.5 (I did the elevated PU on a chair, and then swung my feet down onto my ugi ball for a dip assist)Burpee Tuck Jump & jump over pillow: 6.5, 6. 6.5Short afterburn – 3 rounds of:10 oblique knee raises10 weighted crunches with 10lb ugi5 Ugi squat & press to holding position above head, and then two back lunges (L&R)A nice comeback workout for being kind of under the weather with a sinus cold this week.

    • Anonymous

      nice scores!  and you were sick?  lol

    • Anonymous

      nice scores!  and you were sick?  lol

      • BodyRocker_Bonnie

        :) it certainly made me feel better as I moved through it…!

  • Backtomobay

    Hi.  Can you motivate yourself by looking at older pictures before you started BodyRocking?  Can you go to the grocery store and pick up a few healthy items to get you excited about eating right?  Get out some clean recipes and cook up a healthy soup?  Check out The Gracious Pantry for great recipe ideas.  Can you put your trainers on and take baby out for a walk, just to be a bit active?  I think the main thing is to try to take a few steps in the right direction.  Doesn’t have to be all out but get your head back in the game and kick your own butt.  We can’t do it for you but we can encourage you to do it.  Do it!  You’ve done it before, do it again.  Do it!  What are you waiting for?  Sent with love and respect. 

  • Gerri Lee Schafer

    I went a different path this morning….can feel my lats from the pull ups on Tuesday, so I wanted a lower body WO, plus wanted to play with my weighted vest more ….LOL….I did this

    Morning all, I wore my weighted vest for it..put it to 28 lb…modified the sumo high knees to sumo squat/knee lift for 40 reps, then did 10 sumo high knees, then back to sumo squat/knee lift and alternated until the time was up1/ 62 reps2/ 43 reps…counted back and side as one rep3/ as described above…did 80 squats total and 30 sumo knees I think4/ 42 reps added a few weighted vest extra on…15 reps each jump squat jumping jack jump lunge high knees 2=1 squats left and right leg elevated lunge squats left and right step up/knee drive onto low stool jump knee tucks then 10 minutes 10/20 HKS
    2 hours ago Young Buns Forever Workout

  • Gerri Lee Schafer

    I went a different path this morning….can feel my lats from the pull ups on Tuesday, so I wanted a lower body WO, plus wanted to play with my weighted vest more ….LOL….I did this

    Morning all, I wore my weighted vest for it..put it to 28 lb…modified the sumo high knees to sumo squat/knee lift for 40 reps, then did 10 sumo high knees, then back to sumo squat/knee lift and alternated until the time was up1/ 62 reps2/ 43 reps…counted back and side as one rep3/ as described above…did 80 squats total and 30 sumo knees I think4/ 42 reps added a few weighted vest extra on…15 reps each jump squat jumping jack jump lunge high knees 2=1 squats left and right leg elevated lunge squats left and right step up/knee drive onto low stool jump knee tucks then 10 minutes 10/20 HKS
    2 hours ago Young Buns Forever Workout

  • Samanthina

    Hi,guys,the workout took me  27:04 min.,I did the squats with bodyweight and the Low jacks with kettlebell.After I did a burpee for Erin as always :)
    Thank you,guys! :)

  • kat<3bodyrocker4life

    I did the advanced in 46:21 all proper form ;)  gonna jump on some abs now and than off for the shower thanks Sean.. BTW I am sure my arms will be killing me tomorrow!!  :)

  • Bodyrocker_Audra

    I changed the exercises because I don’t have a dip station or equalizer and two chairs back-to-back hurt my hands too much.  This is what I did.  For exercise 2, I just did Commando Pushups (Pushup Kneetuck, Pushup Kneetuck, walkover).  Exercise  4 were bench dips  (3 dips=1 rep) Started at 30 and minus 3 each round.  Exercise 5 were just plain old Burpee Jump tucks but, like Sean said 2 reps = one set.  My sandbag weighs 25lbs.  I’m spent!  Thats a whole lot of reps!
    My time for the entire pyramid——- 29:10

    • MariaBjørgJepsen

      Bummer!!!! I had to watch the video without sound this morning, so I didn’t catch what Sean said at the end. Which means I should have DOUBLED the number of burpees & jump tucks. Like they weren’t hard enough already, haha. That means I have to try it again…. soon :) I feel so disappointed with myself now, eeew.

    • MariaBjørgJepsen

      NICE job!!! :)

  • Sarah G.

    I did it, but with a few modifications. I ditched the sandbag (20 lbs) after the 1st round on the jump lunges, and did wide grip/star push ups on my knees after 2 rounds, because otherwise, my arms would have died.. and I wouldn’t have been able to finish the workout. lol It’s important to pace yourself.. you want to push hard, but for these longer workouts, you also need to remember that you need some stamina to keep going til the end. I honestly thought about giving up half way, but than I was like ‘Heck, I’m this far already.. and now the numbers are decreasing! :D’ And I finished. The last burpee was such a great feeling! Thanks :)

    • Sarah G.

      Took me 28:45. lol Oops :)

  • Anonymous

     Did the intermediate level, took me 19:14 to complete all 6 levels! It was hard :D

  • Anonymous

    i failed the mental challenge these workouts have… thats why it took me so long on my breaks though i dances to the music :) it took me 31:20 with much sweat! thanks!!

  • Brian

    38 minutes 3 seconds with the “no equaliser” alterations. Aaaaaarrrrrrrrrggggggghhhhhhh!!!! I hate pyramid routines!

  • Kathy_Bodyrock

    everywhere sweat … that was very tough, Sean :) that´s gooood :)
    my time was 38:36min. (SB=11kg).

    Enjoy the workout, bodyrockers <3 and have a nice day!!

    • MariaBjørgJepsen

      You too, my dear :) Nice job!!!

      • Kathy_Bodyrock

         Oh, you are so sweet! thanks, Maria :)

  • Anonymous

    sean, this looks kind of interesting but I’ll have to modify it as I just don’t have this much time to workout, maybe 50 sec intervals, and maybe switch out one of the pushups hhhmmmm, have to get back to ya on that! lol

    OK tonight after work I did Fitness is Sexy Workout http://www.bodyrock.tv/2010/09/03/fitness-is-sexy-workout/ It was hard but I enjoyed it!

    tomorrow I will be doing Bikini Body Workout http://www.bodyrock.tv/2010/05/07/bikini-body-workout/ looks like I’ll really be sweating!  This video is cool because she shows some of her before (kind of) shots plus her mod for the dip station, and a cute clip at the end!

    While I’ve been writing this I came up with these changes to sean’s to make it fit my life!  chest & back workout.

    15 rounds 10 sec 50 sec
    sandbag row around world to sandbag squat
    pullover on swiss ball
    pullups (mine will be negatives)
    dynamic squat (like low jacks except you touch hands down between feet)
    pushup & dip (on dip station)

    I’m going to try to do this on thurs or friday!

    • Anonymous

      I remember this..and I like how you camouflaged “the name”…hahaha
      This video is cool because she shows some of her before (kind of) shots plus her mod for the dip station, and a cute clip at the end! 

    • MariaBjørgJepsen

      Thanks for the inspiration, Tee :) I will do the “Sexy” one tomorrow morning, since I am getting up at 04:30 am, and it has to be an intense quickie, haha :) I remember it as quite fun!

  • Anonymous

    I have to say this now, although I really love what you do:

    You’re overdoing it with announcing new workouts! Each of you ist posting it 1-3 times on facebook and several more times on twitter as well..this is really annoying. i find myself thinking “oh god, not again”, what  decreases my desire to go to this page and watch the video. also i think your overdoing it with your motivational speeches in the beginning of each workout. we know that we are the biggest workout class in the world and that each of us has a special spirit, but this doesn’t have to be pointed out every single time. less is more sometimes.

    This is just my opinion and I’m sorry if I sound rude, but that’s what was on my heart right now. Don’t get it wrong, I really really really love all of you and what you created!!!

    • http://fitnesshealthwhateverelse.blogspot.com/ Amanda S.

      I wish, too, there was more interaction on here because I do not use Facebook. I have twitter and I think they have 3 pages linked to auto-update twitter, which makes for repeat tweets — can get a little cluttered. :) I miss the days where this site came first before Facebook pages or Twitter handles.

  • MariaBjørgJepsen

    Oh MY, I LOVE that “Champion” picture of you, Sean. Your body looks amazing with that nice tan, even more toned and tight. Kudos!!!! 

    Your Pyramid workouts make me swim in sweat, which I really like. The mental challenge makes it even more fun to complete and I feel like a true warrior woman :D

    I used my 15 kilo sandbag and my dip station and finished in = 17:54.

    Love, Maria

    • Anonymous

      STOP DROOLING!!!
      :)

    • Anonymous

      STOP DROOLING!!!
      :)

    • Anonymous

      STOP DROOLING!!!
      :)

      • Anonymous

        ha ha ha ha!

      • Anonymous

        ha ha ha ha!

      • Anonymous

        ha ha ha ha!

      • MariaBjørgJepsen

        I really didn’t, hahaha :) But a nice tan always helps!!!

      • MariaBjørgJepsen

        I am sure YOU do!!!! Naughty girl :D

        • Anonymous

          To be honest…I like my men with much more hair…and BEARD..
          But Sean do look great…and that tan…can’t wait for the summer to come

          • MariaBjørgJepsen

            I also like more chest hair, haha… GRRRrrrrrrr!!!!! :D

            • Anonymous

              hahahahaha…

    • MariaBjørgJepsen

      MORE sweat, please :D So I did Part 1 of “Show it Off”, which I love:  
      http://www.bodyrock.tv/2012/02/10/show-it-off-workout-day-5-week-one-of-the-february-30-day-challenge-strength-warm-up-cool-down/

      I doubled it and did 8 rounds in = 09:42. Then I couldn’t stop before I reached the magic number 10 and did the last 2 rounds in = 02:12 = 11:54 total. 

      • Bodyrocker_Audra

        Your an animal!  Do you do Crossfit Maria?

        • MariaBjørgJepsen

          No, actually not, but it looks very hard and pretty awesome!!! Do you??? Thanks, sweet as always, Audra :)

          • Bodyrocker_Audra

            I just thought of you when I watched the Crossfit games on tv this weekend.  You would be perfect for it.  Your strong and fast!  I’m very interested in it tho.

            • MariaBjørgJepsen

              Wow, that must have been so fun to watch! Maybe I’ll give it a go, one day. It looks like serious killer cardio and strenght!!!!

            • MariaBjørgJepsen

              Wow, that must have been so fun to watch! Maybe I’ll give it a go, one day. It looks like serious killer cardio and strenght!!!!

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

        Maria, are you a human being?  Or a goddess posting here among us mere mortals to encourage us?  :)  

        I love seeing how incredibly awesome your scores are.  It’s inspiring. 

        • Anonymous

          ha ha! Kendra, she’s a borg! (Bjorg) that’s why her avatar is seven of nine from Star trek – voyager! Gotta love her!

          • MariaBjørgJepsen

            Gotta love YOU!!!! :)

          • MariaBjørgJepsen

            Gotta love YOU!!!! :)

        • MariaBjørgJepsen

          SO sweet, it really warms my heart, dear Kendra :) I do believe both my mother and father are human?! haha :)

        • MariaBjørgJepsen

          SO sweet, it really warms my heart, dear Kendra :) I do believe both my mother and father are human?! haha :)

    • Kathy_Bodyrock

       omg, maria, are you really a human? haha :) GORGEOUS!!!!! and very inspiring!!! much love! :)

      • MariaBjørgJepsen

        Thank you so much, my dear. You inspire me, too!!! 

    • Natalie Anna

      wow way to go!!!!

  • Anonymous

    aaaahh poor sean,  I think he might be a tad math challenged but we love him anyway!  ha ha!

  • Anonymous

    aaaahh poor sean,  I think he might be a tad math challenged but we love him anyway!  ha ha!

  • Anonymous

    day 2…day 1 was fit test..:)

  • Heather

    Dang, Freddy – do you write motivational speeches as a sideline? If you don’t, you ought to!
     

  • Gerri Lee Schafer

    HI all, I’m going to follow Tee and Midimidi and do http://www.bodyrock.tv/2010/12/16/young-buns-forever-workout/#comment-445056706 in the morning ….with my weighted vest on..plus some leg/cardio extras

  • Gerri Lee Schafer

    HI all, I’m going to follow Tee and Midimidi and do http://www.bodyrock.tv/2010/12/16/young-buns-forever-workout/#comment-445056706 in the morning ….with my weighted vest on..plus some leg/cardio extras

  • Anonymous

    How do you count the reps for the elevated PU? every PU =1 rep? every walk over 1 rep??

    • Mmghia

      every pu is one rep

    • Anonymous

      hi jojoherz,  I hate to say it but I think one rep ends once you walkover.

    • Brian

      Nope, push up, leg bends, pushup = 1 rep. It gets brutal after a couple of rounds.

  • Anonymous

    I really like Sean’s pyramid style workouts – to me they’re classic bodyrock: simple but intense full body workouts, at your own pace and level, with less focus on jumping around, and more focus on form and pushing to your max.

    I also really like the videos being shorter, as most of Sean’s are – I noticed recently that the fact that I had a 15 minute video to watch was putting me off, and I was going back to old workouts that I knew better in order to save time. I love watching the longer videos, but maybe there could be a marker in the youtube video so we can skip the chat when we’re in a hurry?

    Another little idea I had was that you could maybe categorize, or tag, your posts so we can find what we’re looking for? Like there could be a page listing <10min, 10-15min, 15+min workouts? One for pyramid style, one for exercise challenge, one for Tabata style? I'm sure lots of people would love it if they could easily find workouts that utilise particular pieces of equipment too – dip station, sandbag etc?

    Anyway, you guys are doing a great job, keep it up :) Also, is the site still going to be relaunched soon? When?!

  • http://twitter.com/#!/Darren_V_ Darren_V

    Haven’t bodyrocked consistently due to ankle issues, so did the intermediate verison. Ouch.

    thanks!

  • M Samira24

    Where do i find the diet challenges by Lisa?

    • Eleni Greekteach

      Facebook
       

  • Jules

    Yay!!! Thanks for posting so early, you guys ROCK!!!!  <3