Somewhat random, but oh well…

I did the New 400 Rep Workout (all burpees) and finished in 54 mins 48 seconds!

Had to tell someone!!
:)

 NICE!!!!!!!!!!!!!!

Good for you!!! That is the hardest workout I’ve ever done. Sean’s the other day came pretty close tho…

This looks wicked. I’m behind a couple days, but looking forward to this workout!

As I was posting my scores from tonight, this posted!  It’s in my log for tomorrow :)

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

I had to take a look at the advanced to see what i could do if i dedicate myself and that looks just HARD CORE haha. Hopefully some day I’ll get there. I’ll stick to intermediate for now haha 

Finally I see workouts are becoming more versatile, different moves – they are becoming interesting again. I’m beginning to like it (again). :) Thanks, guys!

Kettle bells ? like Zu? hmmm funny that

hey!

I did Fit Hotties Rock Workout after work tonight!  http://www.bodyrock.tv/2010/09/07/my-workout-and-score-fit-hotties-rock/  good sweat!

Lisa, I like that you’ve included some old favourites!  turkish get ups, supergirls, pikes, the jacks and pullups, and even the hands up pushups – they are really hard to not cheat on.  now to figure out which ones to do & when to do them!  ha ha!  thanks.

freddy – so sorry to hear about your pants!

way to go!

Wowzers! way to go girl! !! great respect for pushing through

Hi freddy!  I was wondering if you could keep all the videos with the same name.  I like to search for workouts and if I wish to do the beginner workout or the intermediate workout say 2 or 3 months from now, their titles will not show up as they don’t match the title at the top.  thanks a bunch!

I’m so sore today from the pyramid workout yesterday that I decided to go for the intermediate. Even that was too much for me and I struggled through it. That pyramid workout has totally wiped me out. I’m taking a break to recover tomorrow and resume on Saturday.

I’m so sore today from the pyramid workout yesterday that I decided to go for the intermediate. Even that was too much for me and I struggled through it. That pyramid workout has totally wiped me out. I’m taking a break to recover tomorrow and resume on Saturday.

Hi there…

I just did the intermediate variation and it was nice and interesting..
I am a little bit sore from yesterday, and have a light headache..but I did it, and now I am better .. :))… I used my 5 kg ugi ball for all

scores:

1.walking push up & tuck jump                     6 4
2.3 way plank jump & clean & press             6 6
3.low jack & V split abs                               11 10
4.superman push up (from floor)                   9 9
5.stand up & jump abs                                9 9
6.sumo knees & half burpee                        7 7

AB bonus:

1.tuck abs out & up arms      19
2.reverse crunch -diamond     30
3.single toe touch                 25

+ 4 min interval high knees

kisses to you all

Cool WO. Here are my scores.

1.walking push up & tuck jump    6,6                 
2.3 way plank jump & clean & press  ( From floor)  7,7          
3.Low Jack & V split abs     14,13                          
4.Superman push up   (From Chair)     11,12      
5. Did Prisoners    get up      9,9                          
6.Sumo knees & half burpee (body weight)  10,10
Have a wonderful day all.                       

Ditto this.

But I’m curious…what happened to the pants? Have i missed something?

Thank you, friends!

I was intrigued by Sean’s as well, gonna hafta try that one next i think…

I did a ZWOW for the first time yesterday.  I think it was a good idea to mix it up a bit.  Today I am going for the advanced workout.  I looooove that side plank inner thigh leg lift exercise!!!! I felt it last time for DAYS!  Thanks for bringing it back.

I did this workout 3x thru
walking pushups + tuck jump 5/4/6
3 way plank jump +clean + press (used 15lb sb) 4.5/4.5/6
low jacks + v splits 12/13/13
superman pushups (1st round used chair second and thrid round used a couch more stable) 7/12/10
stand up + jump abs (used 8lb medicine ball) 7/11/12
sumo knees +half burpee (8lb ball) 6.5/8/8
abs I did 3x thru too
tuck abs out +Raise Arms 12/10/15
r crunch diamond legs 21/22/25
touch toes 32/33/36

Thanks for this Amazing workout BRCrew =) keep them coming!! XOXO

Morning all, was going to do Sean’s latest torture test this morning, but not sure i had time…will look at that for the weekend.  Ended up doing Maria’s Silent Super Woman work out…2 rounds for time

1/ 20 elevated PU
2/ 30 frog squats
3/ 50 diagonal star abs
4/ 30 chest lift/leg lift/butt squeeze..lay on belly, lift upper and lower torso off and squeeze
5/ 30 left leg elevated lunge squats
6/ 30 right leg elevated lunge squats
7/ 20 diamond PU
8/ 30 frog squats
9/ 30 reptile plank knee tucks
10/ 20 chair dips
11/ 50 plank jacks
12/ 50 running woman abs

my time round one 10:56….round two 11:45

my extras for today

100 HK – 20 santana PU – 25 sit ups – 20 frog squats
100 HK – 20 dynamic PU – 25 leg drop/hip thrust – 20 jump lunge
100 HK – 20 left side one arm PU – 25 left side v-up – 20 jump lunge
100 HK – 20 right side one arm PU – 25 right side v-up – 20 frog squats
100 HK – 20 super wide PU – 26 legs elevated knee tuck/reptile tuck – 20 jump lunges

Hey there
I’ve got Osteoporosis in my knees and am unable to do any of the jumping exercises is there any way you can give alternatives for those of us with knees that are hindering any workout progress?  I am visiting the physio everyday and am now able to go for a run.  Any tips would be awesome.
Cheers

what would be a good replacement for the L sit pullup and low jacks? I do not have a pullup bar in my room.

Hi ya’ll! Just finished the advanced version but w/out the pull up bar. 
toe drag push ups: 11, 12
push up & pike: 9, 11
side plank inner leg lifts L: 22, 26
” R: 26, 31
low jacks/pull up on dip station: 4,7 sets of two each
stand up abs+jump w/ sandbag: 5, 3.5

ab bonus
 star cross toe touch: 16
 alt toe touches: 9
 elevated knee twists plank: 41

liked this one!!!

Finally did my first workout.  It was great.  Here are my stats:
Squat Jumps = 12
Side Jumps = 5
Push Up Hand Raise = 7
Knee Lift = 5
Lunge & Twist (Left Leg) = 7
Lunge & Twist (Right Leg) = 6
Ab Bonus:
Tuck = 2
Reverse Crunch = 8
Oblique Twist = 5

Looking forward to more!  it Helps so much when they show alternatives.  Didn’t even think about using my bar stool chairs!  They worked perfectly!!

Hello. I did the advanced workout but modified.

Foot Drag Pushup, since I have carpet and towel wont slide: 19/  14

Pushup on bench/ Pike on ball: 9/  8 I lost some time because it took me a bit to get setup!

Side Plank/ Leg Lift Left. I did these on forearm off of bench while letting top leg raise up. 23/  29

Side Plank/ Leg Lift Right: 29/  30

I don’t have pullup bar so I did the Sumo Knee and 1/2 Burpee from intermediate workout: 9/ 9.5

Stand up Ab/ Jump with 20lb bag. Ok so I am unable to stand up from laying down position with both feet on floor. I had to tuck 1 knee under to stand. I will need to work on that!  6/  6

On the ab bonus:

V sit/ touch Alt: 33

Touch Toes sit/ Reverse Toe Touch: 13
Ball Plank/ Under Knees. Ok so I started on the ball, but I lost stability so I switched to couch. I only got 10 of these in. 

Unhappy with myself, but I refuse to do anything less than the advanced workout.  I’m stubborn like that. Hope you guys have a good day.

Hi,guys,here are my scores:
 
1) Walking Push-Up & Tuck Jump-7 7 8

2) 3 Way Plank Jump & Clean & Press  –6 6 7

3) Low Jack & V split abs – 10 16 20

4) Superman Push-Up –8 15 17

5) Stand Up & Jump Abs (I did it with kettlebells) – 5 9 9

6) Sumo Kness & Half Burpee – 7 7 7

Abs Bonus!

1) Tuck Abs – Out & Raise Arms-18

2) Reverse Crunch – Diamond Legs-19

3) Touch Toes – Left & right Alternate-23
+a healing burpee for Erin
Thanks mch,guys and have a good night! :)

I really feel my abs … love love love this workout :))

I did the advanced WO and here are my scores:
1. Towel Drag PU: 12 11 (that was a lot of fun)
2. PU+Pike Ball Rolls: 7 5
3. Side Plank inner thigh – L: 22 23 (using a chair)
4. Side Plank inner thigh – R: 24 29 (using a chair)
5. Low Jacks + L-Pull up: 6 7
6. Stand up Abs + Jump w/SB (11kg): 5 8

Ab-Bonus:
1. V-Sit + touch: 22
2. Touch toes sit + Reverse touch toe reach: 8
3. Ball Plank + under Knees: 18

+ Burpee for Erin!!!

love this workout – thank u so much :)

much love and nice day to all bodyrockers!! :)

Feeling pretty tapped out from Sean’s push up fest yesterday, so this was a welcome focus on ABS, yes yes!!

Advanced WO:
towel drag (why didn’t I polish the kitchen floor first?) 12-10
push up pike on ball 10-12 
side plank thigh killer (on slippery low coffee table) killer L17-17 R18-17
lo jax pull up L 10-10
stand up abs/jump up  16 lb sandbag  7-8

Bonus:
1.  20 each touch
2.  8 sets
3.  11  ball kept rolling away.  I think I need to pump it up more.  Kinda soggy. 

Off to paddleboard!  Aloha everyone! 

My arms were still sore from Sean’s WO yesterday so I focused on the abs bonus. I did the intermediate ab and advanced ab routines both twice through with 50/10 high knees inbetween each.
Here are my scores:

Tuck Abs: 29, 29
High Knees:180, 202
Reverse Crunch: 36, 42
High Knees: 180, 205
Touch Toes: 29, 30
High Knees: 196, 199
V Sit Tall & Touch: 18, 19
High Knees: 203, 194
Touch Toes Sit & Reverse Touch Toe Reach: 10, 11
High Knees: 196, 199
Ball Plank & Under Knees: 36,43
High Knees: 183, 209

Love this workout!!  And just when i myself was saying that i need to do more pull ups in my workouts!! 

I did the advanced…
towel drag psuh up 15/12
swiss push and pike roll 8/9
elevated inner thigh plank l 29/27
elevated inner thigh plank r 28/28
low jack l pull up 7/7
30 lb sb get up and jump 8/8

abs
v sit and touch 22
tow touch rev and reach 8
ball plank and under knee 14 (had a hard time getting balanced to start…)

Awesome!!

Thank you so much for these beginning workouts!!!   

Hi guys, I’ve been browsing this site for a month now and I finally decided to get up my ass and do one of the workouts, but I’m a bit puzzled. Take today’s beginner (that’s me!) workout: it says that it should be completed twice. Does that mean for example squat jumps for 50+10, followed by squat jumps for 50+10, or does that mean the entire circuit x 1, followed by another entire circuit? 
I know this question might seem a bit stupid, but I’m a beginner and I would like to get it right, so I’d be grateful for any answers :)
Thank you and here’s hoping that BR helps me (and all of you) change for the better:)

Bahaha i know what you mean!
It’s almost like looking into the future!

Bahaha i know what you mean!
It’s almost like looking into the future!

Bahaha i know what you mean!
It’s almost like looking into the future!

2/23/2012 Lunchtime workout

I did a mix of the intermediate & advanced, but had to modify for my limited equipment at work. This was tough!

Towel Drag Push-ups 10 7 (weak!  I’m sore from last nights push-up marathon)
Swiss ball pike/plank using a swivel stool 12 (no cross knee tuck) 9 (with knee tucks) 
Low jacks 39  40 (2 foot falls = 1 rep by my count) no core split – no dip station 
Side plank + leg lift off a chair LT 18  23  RT 19  20
Stand Up Abs with 16#  6  7  I did these like prisoner get ups + a little hop
Sumo Knee Plank Jump 8  7

Ab Bonus
Knee tuck arm out/up 24
Single leg toe touches 25
Diamond reverse crunch 27

+ 8 min 10/20 skipping.

Thanks!

What a great modification!

She has a ton of diet information on facebook.  
https://www.facebook.com/media/set/?set=a.226627284094431.53210.192899324133894&type=3

Low jacks & pike presses?  The pike press would hit your lats, shoulders, & chest.  Maybe 5 low jacks, then 5 pike presses.

freddy posted a pic on facebook, he split his favourite diesel jeans while filming a workout! crotch shot pic! lol

I have been doing these “slider” type workout moves with 2 small (very soft) towels under my feet (on tile floor) for over a month now.  Tons of moves – mountain climbers, pikes, lunges (usually one legged)… all sorts of stuff.  Much easier on my joints (to me anyway).  And that first bonus ab move you did Lisa – I have been doing that one for at least a few weeks (legs not so far apart though) – with the opposite arm starting overhead you really utilize the entire core this way (plus this takes any emphasis away from my hip flexors)!

I did the advanced one today! Holy crap it was hard!
:)))) I loved it! I didn’t have a pull up bar so I did a reverse pull up
instead. Also, I used a bench instead of the stability ball. The towel
pushups were awesome!!!! Loved them. Side plank lift – on elbow and off
bench. Stand up abs – 15 lbs dumbbell.
 
1) Towel Drag Push-Ups – 4.5, 6.5

2) Push-Up & Pike Ball Rolls – 6, 3 ( I got interrupted arrgghhh)

3) Side Plank Inner thigh leg lifts – Left Leg – 20, 20

4) Side Plank Inner thigh leg lifts – Right Leg – 20, 20

5) Low Jacks & L Pull Up – 4, 4 ( I did 3x low jacks + 3x one leg RPU = 1 rep )

6) Stand up Abs & Jump – 6, 6

Abs Bonus!

1) V Sit-tall & Touch – Left & Right Alternate – 9.5 alternating both legs = 1 rep

2) Touch Toes Sit & Reverse Touch Toe Reach – 6

3) Ball Plank & Under Knees – 15 ( painful!)

Thank you thank you thank you for those awesome triple workouts that we can choose from! 

Love ♥

Ellie

Thanks, Michelle T.  Those side planks are tough!  I am waiting for my dip station…any day now!  I am hoping it will be easier than the coffee table.

Hi valerie,  welcome!  Just to let you know I’m almost 48 and bodyrocking for over a year now!

Sorry, no medications here, healthy as a horse, just a little slow sometimes! lol

Both cartilage and muscle damage, in different places, so not resulting from the same incident? If I were you, I’d give it a rest. To me, this sounds like overtraining…
I don’t mean to be a spoilsport, but you might want to talk to your doctor before you decide on anything. If he gives the all-clear, the obvious solution would be swimming, since it’s a full body workout, a terrific fatburner, and easy on joints, musles and cartilage. 
I’m sorry this sounds so negative :-(

I am so glad you tried it, Gerri :) I hope you liked it!

I did my own body weight version of the good “old” Silent Killer this morning and just did ZWOW6 this afternoon = 9 full rounds. Intense!

Gonna try the Advanced version of this one tomorrow morning!

Enjoy your weekend, Bodyrockers :)
Love, Maria

This mix-n-match stuff is really growing on me. I still have to mind my shoulder, but here are the scores:
walking p/u & tuck jump: 4, 4
3 way plank clean & press: 4, 4.5
low jack & v abs: 12, 11
superman p/u (not elevated): 9, 9
stand up and jump: 6, 6  (20lbs)
sumo knees & half burpee: 5.5, 5.5 (20 lbs)
tuck abs out & raise: 20
rev crunch diamond legs: 17
touch toe alternating: 16

This mix-n-match stuff is really growing on me. I still have to mind my shoulder, but here are the scores:
walking p/u & tuck jump: 4, 4
3 way plank clean & press: 4, 4.5
low jack & v abs: 12, 11
superman p/u (not elevated): 9, 9
stand up and jump: 6, 6  (20lbs)
sumo knees & half burpee: 5.5, 5.5 (20 lbs)
tuck abs out & raise: 20
rev crunch diamond legs: 17
touch toe alternating: 16

 I’ve got Z in for the morning tomorrow…love the Silent Killer WO

Been watching the videos for the past month. Finally decided today. No more of the I will start tomorrow. Today I start! Over the past weeks I started to eat more healthy. Totally difficult to give up carbs in Germany. The breads here are amazing! 
Squat jumps 23,25
side jump 5,7
push up hand raise 6,6 totally need to work on push ups!
Knee lifts 5, used chairs…didn’t work out so well.
Lunge twist right 14, 15 Left 14, 15
abs tuck-12,12
reverse crunch 15
ob twist 20, 22

Thanks so much!! Much love and positive energy to all from Germany! 
 

wow this workout looks brutal but a lot of fun! thank you guys for the fun new innovative moves (the towel pushup looks awesome) Im going to do this now, be back w my scores!

omg that workout is so brutal, the most i have done is 3 rounds i think because it was just too long.  good for you!

Even the intermediate looks scary!! Lisa how do you do all of these workouts in one day?? Beast :)

Morning all…so I made this WO my own…very modified….I wore my weighted vest for the WO, but took it off for the abs.  I had the weight at 28 lbs.

1/ jump squat 41-31
2/ 3 point plank on upside down bosu ball/ ball lift over head 7 plus 1 plank – 8
3/ push ups, hand lift…very hard with the vest on…LOL…18-18
4/ sumo squat/ v- split on dip station 14-14
5/ left leg forward lunge and twist w/ 2 x 10 lb dumb bells 14-15
6/ right     ‘                          ”                    ”                   13-14

I had quad burn out in round 2 for the jump squat after doing left and right lunges with 48 lb total

abs
1/ hip rock and raise   (P90X)   30
2/ froggie crunches     (P90X) 41
3/ star abs…think they are called v sit tall and touch this time? 21
4/ mason twist  (P90X)  110

no extras for me today…have to unload a 2500 lb pallet of stock at work today, each piece being about 40 lbs…and shovel MORE DAMN SNOW!!!!!!!!!!!!!!!!!!!!!!!

Woohoooooo I am feeling FAB after that! Ahh just rocked my Friday night with this workout.
I did advanced and it looked like this~
-Walking Pushup + Tuck Jump – 6-4.5
-3 Way Plank Jump + Clean&Press (14kg) – 4.5-4.5
-Low Jack + Split Abs (Using Pullup Bar) – 10-9
-Superman Pushup – 9-10 (elevated for half of first round)
-Stand up + Jump Abs (10kg first round, 5kg 2nd round) – 6.5-8
-Sumo Knees + Half Burpee (5kg) – 6+1sumo-7

THANK YOU guys…12 minute satisfaction! x

Whoops! Forgot to add abs bonus scores!!
-Tuck Abs – Out&In Raise- 1
-Reverse Crunch w/ Diamond Legs – 21
-Toe Touches L+R – 21

Feelin’ the burn! :)

Haha i used to hate burpees the absolute most.
Now, they are my biatch.

Bahah it’s funny cuz every time i wear my jeans til they disintegrate, it’s always in the crotch.  Oh, the crotch.

I’m wondering what we can do if we don’t have a dip station or an equalizer.  There used to be a modification for it, but it hasn’t been said anymore, and I don’t have enough money for a dip station or an equalizer.  Please advise :)

Get it girl!!!!

you are using many accessories and sometimes it is not easy nor motivating replace them with other exercises, I really would like to see more workouts without all the extras : (

wow maria, 9! 6 here! great job

I did the intermediate workout at home today.
1 9-9
2 7-7
3 10-14
4 12-10
5 16-12 (used only bodyweight)
6 12-12 (with 12 pounds on my sandbag)
Ab bonus
Tuck abs 27
Reverse crunch 25
Touch toes abs 20
Workout finisher- ZW*6 for six rounds.
I really like these workouts.
Thanks to Freddy, Sean and Lisa-Marie!

holy crap, gerri lee – you never fail to IMPRESS!!!

chris

thanks Chris..you’re the cave man smashing things and throwing big rocks though….LOL….when is the mudder happening?…ps…loving the vest

oh, gonna do Z 6 in the am….might put the vest weight down and wear it too….

4 rounds plus 10 pulse jumps & 8 side burpees!  could hardly breathe! lol  It was kizmet, decided to watch Ricardo on the sidebar and next video up was #6 so put it on & did it!  It was a sign! lol

9 rounds too !! For the first time I have the same score !! lol ! I will make my day !!!!!Even if these squats killed my legs !

I did it today after Z6 ( 9 rounds!!)
But I modified the advanced with intermediat exercises because I can’t absolutly do the side plank inner. Always I have a hard pain to my bone of the pond at the level of the pubis :( :(

So mine was :

1/ Towel drag PU : 21.16
2/  Plank jump & clean & press 10kg : 9.9
3/ Superman PU elevated : 12.16
4/sumo high knees half burpee 10kg : 10.9
5/low jacks & pull ups : 11.12
6/stand ups & jump 10kg : 11.12

Abs advanced BONUS (twice)
1/ Star abs : 33.28
2/ Toe touch : 13.15
3/ Plank elevated knee tuck : 60.73 (I count each knee tuck)

With this workout I feel more my shoulders than my abs ….

For me still the hardiest workout never done !!

Mine too, such a BURN!!!! Nice :) My legs were already so tired, so the ZWOW6 was intense for me. I am glad I did it, anyway. I love her :D

Thanks a lot Midi – you too!!!! :)

Me too, always a pleasure in a kind of sick and painful way, haha. Butt burn :)

june 23 in whistler. you coming?

i did z#5 today – 5rounds + 2 curl/press. then i did a 10k run. i am going to take a page out of your book and start mixing things up a lot more. i like what you said about listening to your body. lately i’ve found that many of these exercizes are tough on the knees, esp the weighted lunge motions, so i’ve been doing other stuff to make sure my knee stays strong and un-injured.

nah, don’t even know what a mudder really is….plus i run my own business and can’t really take the time…would find it interesting to run an obstacle course though…LOL..if there is beer at the end for a reward of course

nice job on Z 5…that was a tough one for me..been over a year since I did weight training…curl/corkscrew press…but it felt good

and yes, too many exercises focusing on one body part almost every day doesn’t make me a happy camper…it’s all push ups or all over head presses, or all step ups….variety is the key to happiness and health…I’ve been mixing it up with Maria’s WO and my own, Jess is great too, Kyla, Vivi, etc…so many to choose from…I’m taking the next 2 days off…13 in a row of BR…need a break…my weighted vest is making me very aware of my quads…LOL

Fun workout :) I had to modify a little. I have a full carpet on my basement room floor, so I couldn’t do the drags – such a shame, they look fun and killer! I will try in the living room. I have no pull-up bar, so I did 2 Low Jacks and 1 Knee Up on the dip station as 1 rep. I have no medicine ball, so I did 4 elevated knee tucks and 1 push-up as 1 rep. I still had a great sweat!

1) “Towel Drag” aka. 2 steps & 1 Push-up: 23-22.
2) Elevated Push-up & 4 Knee Tucks: 12-12½.
3) Side Plank Inner Thigh Leg Lift, L (chair): 32-34.
4) Side Plank Inner Thigh Leg Lift, R: 30-32.
5) 2 Low Jacks & 1 Knee Up: 12-14.
6) Stand Up Abs & Jump, 15 Kg: 10-11½.

Later I did “Fit Hotties Rock”, a FUN short and intense sweat :)

Love, Maria

Ab Bonus: 
1) V-Sit & Diagonal Toe Touch: 64.
2) Touch Toes Sit: 15 (sets)
3) Chair Plank Knee Under: 72

http://www.bodyrock.tv/2010/09/07/my-workout-and-score-fit-hotties-rock/

hey maria,  I believe if you put paper plates under your feet it will work on the carpet.

Ooh, fantastic idea tee! I’m gonna try that, shiny plastic plates might work too…

Maria, you can do a towel drag on carpet if you place your feet on paper plates or any smooth flat plastic plate/disc.

Thank you so much, Jess :) Great idea!!!

Thanks a LOT, Tee :)

WOOOOOOTTTT!!!  I did the advanced; maybe not as well as Lisa-Marie, but I did it!!!!  I know I’m a few days behind, but I’ve been at a conference with no internet so couldn’t keep up w the Challenge.

Towel Drag P/U;: 11/9
P/U w Dipstation and Ball (Don’t have an equalizer): 6/5
Side Plank Leg Lift (L): 24/29 
Side Plank Leg Lift (R): 22/26
Low Jacks + L Pull Up using Dipstation (Don’t have a pull-up bar): 4.5/5
Stand Up Abs + Jump w Sandbag: 5/8

Ab Bonus:
V-Sit-Tall and Touch: 17
Toe Touch Sit + Reverse Toe Touch: 13
Ball Plank + Under Knees (this I kind of failed at.  lol): 8

Phew…Have a great day everyone!!!!

i will do this one tonight.  this morning i did this:

db snatch x10 ea side(40lbs)
25 pushups
run hard 400m
x5 for time (23:00)

and an hour or so of jiu jitsu this afternoon.

i will do this one tonight.  this morning i did this:

db snatch x10 ea side(40lbs)
25 pushups
run hard 400m
x5 for time (23:00)

and an hour or so of jiu jitsu this afternoon.

towel drag pushup 25-16
pushup & pike roll 13-14
side plank thigh lift R 27-28
side plank thigh lift L 24-26
low jack & pull up 7-7
stand up abs & jump 7-7

v-sit & toe touch 24
toe touch & rvs toe touch 8
ball plank/core twist 21

i used my trx instead of a ball for the pushup/pike roll and the ball plank.  it worked ok, but it was awkward trying to get my feet in and out of the straps.  for the drag pushup, i was working on concrete, so i put my feet in a stainless steel food insert.  it was pretty noisy, but it worked!

hahaha…and what does the bottom of the food insert look like now?

OMG chris! are you kidding! didn’t it get all scratched up, and didn’t people come looking to see what all the noise was? lol

Perhaps I am kidding myself trying to do the advanced routines at 53?  I am still sore from yesterdays workout.  This was difficult and I had to modify.  I did one arm reverse pushups, (essentially a one arm pull-up) in place of the L pull-ups, clean jerk and presses with a 16kg kettle ball in place of the sit-up and clean and presses.

Ooooh I did the intermediate version today and it rocked!!! :) I enjoyed it very much and my arms are killing me! :D My inner thighs are still sore from the “thigh killer” exercise from the We Found Love wo which I did couple of days ago, so the advanced version will have to wait a day or so more. :) Here are my scores:

1. Walking Push Up 7, 5 (counted after each tuck jump)
2. 3 Way 6, 6 (no ball so used 5kg DB)
3. Sumo Squat + V Split 9,11
4. Supergirl Push Up 11, 12
5. Get Up + Jump (5kg DB) 7, 8 
6. Sumo Knee Lift + 1/2 Burpee 4, 6 (2x5kg DB)
+ Ab bonus
+ Butt Squeezes
+ 20min HIIT Skipping 30(10/30)

Now I feel more like me, which is brilliant! ;)

Modify it for what you have got. Use a chair, a table, broomsticks. I don’t have a sandbag, I put weights into an old handbag. :)

I did the fit test followed by this workout. I’m beat. My scores were similar to my last fit test some weeks ago but a couple of scores were lower. My workouts have been sporadic lately, due to illness but it shows how your fitness level goes down with inactivity.
Keep it up guys!!

1) Walking push up & tuck jump 5, 5
2) 3 way plank jump, clean & press 5, 8
3) Low jack & v abs 12, 15
4) Superman push ups 9, 11
5) Stand up & jump abs 7, 6
6) Sumo knees, half burpee 5,6

Tuck abs out & raise 19
Reverse crunch 24
Touch toes 16

Yup! It’s the BodyRock way!  Most of my equipment is homemade–just improvise.  The bottom line is–there’s no excuse!  If it’s too easy, then there’s ALWAYS a way to make it harder.  If you need suggestions, ask any of us, Alecia.  :)

This was great! I did a mix of the advanced and intermediate workout.  I used a 38lb lump of ankle weights for the weighted stuff, but dropped down to 19lb for the second round.  I then did a second round of the stand up and jump ups and the walk over push ups and tuck jumps because I felt like I finally understood how to make those good.  Oh–I did snowboarders for legs/plyo instead of the low jacks/knee ups.  I was having a hard time witht he stand up ones until I realized they’re kind of like a turkish jump up, and did it like that instead–which basically just means the weight is over my head.  That allows better momentum to then stand up.  Doing it with the weight to my chest put INCREDIBLE strain on my lower back.  So if you feel that–put the weight up above.   

walking push up and tuck jump: 8-6
push up and pike ball rolls: 9-7
snowboarder: 26-24
superman elevated push ups: 13-15
turkish jump up: 5 (38lbs)-6 (19lbs)
sumo knees and half burpee: 4 (38lbs)-7.5 (19lbs)

then:
turkish jump up (19lbs): 10
walking push up and tuck jump: 7

I should not have gotten on the scale today.  ) =  Feeling very discouraged.  

HI first time posting. I did the beginners
squat jumps 26, 24
side jumps 11, 11
push ups 9, 11
knee lifts 17, 16
lunges left 12, 11
lunges right 12, 13
ABS
tuck abs lost count but 20 something
reverse crunch 25
oblique twist 23

For this workout-I did a mix of beginers and intermediate -and for Abs I did the advanced!!
squat jumps- 27, 26
Side jumps-6 with 15lbs dumbell & 8 with 12lbs dumbell
Pushups (on toes) 15, 18
Knee Lifts 20,24
Stand up Jump Abs-7 with 15lbs dumbell & 9 with 12lbs dumbell
Sumo Knee 7 with 15lbs & 9 with 12lbs.
Abs
V sit tall & touch left to right- 25
Touch toes & reverse toe reach- 12
Ball plank & under knees- 25 ( I had to use a box- the ball was tooo hard)!!!
Great workout – Thanks Lisa :) :)

I needed an extra sweat today and tried the Intermediate “Why Stop Now”. I used my 15 kilo sandbag for all, except from my 5 kilo gymball in the 3 Way Plank Jumps.

1) 2 Walking Push-up & 1 Jump Tuck: 10½-10.
2) 3 Way Plank Jump & Clean & Press: 10-11.
3) Low Jack & V-Split Abs: 19-20½.
4) Elevated Super Man Push-up: 19-19½.
5) Sandbag Stand-up & Jump: 11-13.
6) Sumo Knee, Press-up & ½ Burpee: 9-9½.

Abs: 1) Reverse Crunch – Diamond Legs: 43. 
2) Tuck Abs – Out & Raise Arms: 25.
3) Touch Toes: 31.

Love, Maria