Hi Sean,  love ya man, but I only get 300 reps, 6 x 10= 60 x 5 rounds = 300, so I guess you could do 6 rounds if you really want 360 reps! lol

and for those without the equalizer, please don’t ask what to substitute for the walk over exercise, just pretend it’s there! lol

workout looks cool!

I will do this for lunch tomorrow…I’ll have incentive to push through since I only have an hour to work with. :)  

Thanks for this, it looks fun.  I love rep challenges.

you mean like this…

http://www.youtube.com/watch?v=1LyoQS0EvcE 

:)))

Hey Guys, thank you for a great workout. i did only 3 rounds. took me 17:45. the push ups/knee tuck really works on the abs – that was so good. the 3 exercise took me the longest . i did each direction (so its 3 squats) as one rep. right? im going to take s short break now and try to do 2 more rounds. 
wish you all bodyrockers a very good day.

yup! that’s it exactly! ha ha!

Hello, BRers!

I just want to ask a couple of things. I have been doing the BR for almost 2 and a half years, so I am pretty experienced one. 

But a couple of days ago, I went to the osteopath and she said to me that whatever I do, I should stop doing it this often, as my muscles are too tight. She explained me, I checked other resources and all of them support what she said to me, that it is a great thing to exercise, but if you exercises that much and with this kind of intensity, it is actually really bad, as your muscles  get too tight and they basically do not function properly anymore.Stretching can help of course, but not too much. The only way to avoid it is give your body rest and relax as much as possible.

 And BR suggests these marathons of 30 days challenges of intensive training. I just wanted to ask Liza, as she is PT, what she thinks about it. I know it is important to listen to your body, but the thing is sometimes it is hard to hear, as I felt absolutely great and strong, but it turns out that I am overtraining myself. I think it is an important question, and a lot of people may want to know the answer.

And another thing. There are so many exercises involving jumping with weights and without. and there are a lot of opinions there that say, that it is not the best way to exercise, especially for your back and knees. It may be ok for people with really strong muscles, as muscles protect joints, but BR encourages newcomers to jump right into the training. I just can not imagine how a person with weak muscles can handle these kind of exercises for his back and knees. I would also love to hear the opinion of professionals on this question. 

DISCLAIMER: There is NO NEGATIVITY intended. I enjoy WOs, but I think it is important to understand what we are doing to our bodies and how we can get only the best out of the workouts, and not hurt ourselves. I hope you guys understand that. I just noticed that in recent times many comments are deleted for not obvious reasons. Freddy, you are the one who encouraged people to express their opinion, so this is my opinion and I would love to hear other ones. 

Thank you

I choose to workout every other day. I feel that I need to rest  my body in my case. Some people may be stronger than me and they are able to exercise everyday.We have to make a decision what is the best for you. In my case, it is not good and does not feel good to workout everyday.

I finished all 5 rounds of these exercises in 32:14 using a 15lb sb and all proper form =)  Very pleased with this workout.

Thanks BRCrew

Hi,guys,my time is 16:54 min., I did the exercises with 8kg kettlebell and without equalizer .After I did a healing burpee for Erin as always :)
Thank you Sean and Lisa ! :)
Have a good night :)

Sean,I want to know too, how much your sandbag weigh?

Did this in 25:50 mins with 4kg weight. :)

That video is really funny, especially if you mute it it. 

33:38 for me :)

I am very protective of my knees & back.  I avoid jumping with weight…the most I use is my 8# fitball, & I take it easy on the weighted rotation moves (woodchops, etc).  
My husband has a bulging disc in his back(not from BR), so I’ve become very protective of my back after reading about what makes someone prone to developing conditions that lead to bulging discs.  

My knees painlessly click these days.  In the past when that’s happened, I had some imbalance in my leg musculature.  I don’t practice yoga as much as I used too.  Perhaps I should, & also start to follow the recommendations of from You As A Machine’s blog (http://youasamachine.com).

The good thing about these workouts is that they can easily be modified :)

 hi brendakipling, you can find this here: http://www.facebook.com/notes/sean-light-bodyrocktv-host/why-independence-in-a-relationship-is-important/253050171443025

:)

 Yes, I agree with you. I have gotten a shin splint on both of my legs which is a kind of a inflammation of the periosteum of the shin from doing to much sports. So I often need to rest a few days. And the thing is, that my legs hurt as hell when I start doing BR Workouts after the break, but not when I go jogging or something similar.

I really love the BR Workouts and don’t want to be negative. But maybe it would be better if the workouts were more dynamic and allow some muscles to rest while others are engaged …

I’m right there with you…my husband always tells me I overtrain…but, like you, the addiction to BR + running the dog, extra abs, playing with kids, etc…it all adds into the equation.  I’m glad this was brought up, hopefully Lisa will add it as a topic in her video.  

hey yboog, I agree with both you and Alina regarding the risks of some of the BR moves. And yet if a caution is given it is often delelted. People that have been working out for a while understand what their bodies can and can’t do, but the new people….I just cringe sometimes…oh well, what you gonna do? For example, hanging your body off a ledge with only your arm on the floor in a side plank is really really bad for you knees….just saying

I did this workout in 26:20 but because of a sore ankle I only did it body weight and I didn’t do any of the step ups.  Still got a good sweat on.  I also have a concern that we are doing the same moves almost daily.  Isn’t that bad for the muscles?  I’m not an expert but I have heard that.  No matter what thank you for taking the time to help me get into shape.

Hi there,

so I took a day off from workouts…I have a headache…for a few days,and today is really bad…so a rest day, herbal tee and some movies for me today…

kisses to you all

Woho, the workout took me exactly 35:10min. I did the PU w/ my Dipstation and I used 11kg for my SB. :)
That was a great sweat :) thanks guys!

oh, sorry to hear that :( headache is sooo bad *ouchouch*
hope you feel better soon!wish you a relaxing and calm day!! <3 just did a burpee for you :))

Getting REGULAR massage, warm Epsom salt with baking soda baths (add a bit of essential lavender oil too – if not allergic to it) regularly, fascial stretching (very specialized), deep diaphragmatic breathing (remembering to fully exhale too) routinely – especially while training and don’t forget about proper posture while both sitting and standing.  Doing these things WILL help and will without a doubt, allow you to “hear” what your body is saying to you.
 :)

thank you so much!!

Hiii! I take protein with light soya milk straight after training as it is supposed to help muscle recovery, however some people take protein as a meal substitute (but remember all those vitamins and minerals you giving up for it).

hey colleen,

from what I’ve heard them say, they use rice,  when at beach they used sand.  sand does take up less volume so it would be heavier.  some people use garden pebbles which I assume is heavier yet.

be strong….:))))

I did it in 22 minutes and 59 seconds.

Letícia from Brazil

Time of 39:29

Hi Alina, 
I think your comments are well received. We all have to figure out for ourselves what works best. But in an effort to do so we can easily follow the wrong path, which in itself is sometimes the best thing to happen >> necessary mistakes in order to figure things out: our life lessons aren’t always smooth transitions. The: “why did I do that”, the: “why didn’t I listen to them?”, the: “why didn’t I listen to my instincts?”

And unfortunately, for a lot of people just starting out to exercise and even for seasoned exercisers, they don’t know THAT they don’t know, how much training is too much.

I wrote a little blog post about how highly addictive this type of training can be: 

http://youasamachine.com/2012/01/21/warning-hiit-is-highly-addictive/

I truly believe in this type of training, it develops a very strong body but in the process in requires the development on rational thinking and leaving the ego at the door = Which is training for real life, not just for working out. Our training translates to and contributes to building our character.

Therefore, there is a purpose to physical training which goes beyond the physical results.

Gotta run, to pick up kids…let me know if this makes sense to anyone!

Gerri Lee, I am so relieved that you said this about the side plank on a ledge! I had a feeling it wasn’t good for me, but I’d just keep trying to do it, because sometimes I’m just an idiot. It’s really nice to have confirmation that this actually might be not good for me, and some assurance that I’m not necessarily a wimpy loser because it causes more pain than I’m comfortable handling.

I tore my retinaculum ligament about 11 years ago, and usually it doesn’t bother me – I slap on a drugstore brand knee brace and get to exercising. I’ve been BRing for a year now, mostly with no problems at all. In fact, I was pleasantly surprised at the things I was able to do – jump lunges, for instance! However, I think I’m like many driven BRockers – upon the 4th, 5th, even 6th day in a row of BRing, I’d feel terribly guilty for missing a day, so I’d just push through it even though the deep fatigue in my body told me it probably wasn’t a good idea. This was particularly true of the recent 30 day challenges.Well, I’ve been nursing my knee for two weeks now – it’s nothing serious, but I have to lay off of certain things indefinitely. We may only do 12 – 20 minutes a day, but those are not normal minutes. The high intensity is what makes it so taxing on the body. I have great respect for what BR is doing – making the world a fitter place, so I am in no way shape or form trying to denigrate BR! BR is responsible for renewing my joy in pursuing fitness! I say all this only to emphasize, especially to those who are new  to BR and/or exercise, the massive importance of listening to your body!! If you’re feeling tired or particularly resistant to doing that day’s exercise, sit quietly for a moment, close your eyes, take a few deep breaths, and just let your body talk to you – honor where there’s pain, tightness, or just really deep overall fatigue. Listen to what it has to say. Maybe you’ll have to skip BR that day and go for a walk instead. That’s OK! That doesn’t make you any less of a BodyRocker!! Respect what your body has to say, and it will reward you tenfold. Abuse its wishes, and you may end up hurting yourself. We all want to BodyRock for life, so listening to our bodies is crucial!

Thank you so much for this. I feel like this is exactly the advice I should be following (see my response to Gerri Lee just above). By the way, I love your blog and refreshingly gentle approach to creating strength :)

Hi Kalin, always listen to your body….if it’s really uncomfortable, then don’t do it. I pass on all sorts of the recent exercises because I know a body is not supposed to move that way…it may for a while, but injuries never go away, and I’ve been around the block enough times to know my body and what it can and can not do…I love body rock…but feel more caution should be given and in some cases more thought should be given to the moves.

This is truly refreshing. Your response is leaving me feeling relieved and grateful. Thank you so much for sharing this wisdom. It just makes all kinds of sense and is already making me reevaluate how I approach fitness. You’d think I’d learn after tearing a ligament! I guess having lifelong weight insecurities feeds my irrational mindset when it comes to exercise. Your words are invaluable. Thank you so much Gerri Lee!!

you’re welcome

 I’ve had problems with shin splints for at least 30 plus years…yes I’m that old…LOL…but over the years I’ve been able to manage them by being very aware of the surface I work out on, the shoes I wear, and the messages my body sends me.  the most important thing is to make sure you have good shoes for both working out and every day wear.  If you do a lot of walking or jogging on pavement, this will cause your shin splints to act up.  I use the kind of matting gyms use in my WO room.  It’s made from recycled tires and has some give to it, so it cushions your jumps while still giving a firm footing.  Before I got this my shins would kill me…especially if I was skipping….If I’m going for a long walk I make sure I have good footwear on..I don’t jog so that isn’t a problem for me.  I will also take breaks from jumping exercises if I can start to feel my shins ache.  midimidi has great ideas to help you out.  I exercise 6 days per week and almost always add some extras on, but I also listen to my body and take time off when needed…sometimes 2 days…sometimes a whole week.

Gerri Lee

Thank you! 
This is exactly my thoughts – HIIT is so addictive, as it takes not so much time and it is super effective. But you just can’t do only this kind of training  every single day without thinking. I used to do pilates and yoga a lot, but then I was like, Oh, HIIT takes less time and results are incredible, so why bother with one hour pilates session? Right now I am back to it and feel better, so now I understand that HIIT should be balanced with something.

I used to be really addictive to BR, but right now I kind of steeped back and looked at that from another angle. And yes, I think 12 minutes of HIIT 5-6 times per week is overtraining, at least for me!

Take care of yourself

Yes, I do stretch a lot, but stretching does not always equal the relaxation for the muscles. Stretching is also the kind of tensing, only in other direction. So, I think the only way to relax muscles is relax more often ))))

Thank you, I do yoga and pilates. 

And this is actually also the question that I wanted to figure out. As I understand BRing 5-6 times per week is similar to being the professional sportsman. That is why I brought all this up, as there are so many beginners and they just cannot fit into this intense schedule. 

Thank you, I do yoga and pilates. 

And this is actually also the question that I wanted to figure out. As I understand BRing 5-6 times per week is similar to being the professional sportsman. That is why I brought all this up, as there are so many beginners and they just cannot fit into this intense schedule. 

don’t smack it with a heavy object!

25lbs, & the bag could hold more (power model)

I use salt divided into 6 ziplock bags.  It’s cheaper than rice & compact.

Alina, I’m so glad you brought up this subject and Im so relieved when I read all the comments.  You have all given me good food for thought and made me feel less guilty about missing workouts.  I’m sooo glad to hear other opinions about some of the exercises that should be undertaken with caution, if done at all.  Thank you all for the great advice!!

Alina, I’m so glad you brought up this subject and Im so relieved when I read all the comments.  You have all given me good food for thought and made me feel less guilty about missing workouts.  I’m sooo glad to hear other opinions about some of the exercises that should be undertaken with caution, if done at all.  Thank you all for the great advice!!

Hope you feel better soon!

Is it bad to do step ups when the height of the thing your stepping up on puts your leg at less then a 90 degree angle? Is that too much strain on your knees?

Hi there..

first of all my headache is gone.. :))
It is a beautiful day here so I took my dog to a long walk, and I manage to persuade my friends to come with us…and we had so much fun in nature .. :))
I will do Z.6 today…I see Maria has 9 rounds, and Vivi etc…soooooo…hope to be near..???
ah yes, here is a picture of us (I just love to post my dogs pictures..)

kisses to you all

 Thank you for your advice! I will defenitely try the ecercise you describe  because I dont’t want to leave nothing untried. And I have tried ibuproferen and icing but it doesn’t help.

Happy Saturday everyone!!!!!!!!!!!

So I did Z # 6 today.  I almost put my weighted vest on for it, but glad I didn’t.  About 2 rounds in my legs reminded me that I had totally burned them out yesterday….LOL…pushed through though.  This is day 13 in a row of working out for me….think I’ll take the next 2 days off…just a bit burnt out here.  I will come back and do this again when I don’t have “leg death”.

Got 6 full rounds plus 6 pulse squat jumps.

extras for today
100 HK – 25 v-up / roll up – 20 regular PU
100 HK – 25 weighted sit ups 10 lb – 20 alternating leg in air PU
100 HK – 25 hip rock and raise – 20 sumo PU
100 HK – 25 to floor knee tucks – 20 decline PU
100 HK – 200 mason twist – 20 super wide PU

 oh, I’m starting to practice my pull ups again….used to do them all the time in P90X…but it’s been a year….so did 4 pull ups, not chin ups, and 4 assisted pull ups(chair to help up, negative down)

I also did Zwow 6 just now…and I did 5 and a half rounds..just like her… :))
and after I did 4 minutes interval mountain climbers…
and with 2 hour walk I think that is it for today…

As I don’t have a TV for 3 years now, tonight I will go to visit some friends and we will watch Monty Python…Meaning of life… :))))))))))))))))

tomorrow I will finally go to do some hiking after 2 and half months…

gotta love Monty Python…have a great weekend Ivana

You too..:)

I did this yesterday.  It took me 27:28 BUT I made some mods.  First of all, I did 2 rounds of the step over thingy, but it was taking too long and I didn’t have time, nor do I have anything to step over and it made me feel silly, so I did: squat with sb on R shoulder, squat down, bring bag down and up to opposite shoulder.  That is one rep, so each rep has 2 squats, and it was much faster.  

I used a 35 lb sandbag for rounds 1-3 for the step ups and for all rounds for the squats.  I used my 18lb sandbag for the step ups on rounds 4 and 5.  Oh–and I thought I had to stop after round 4 but it turned out I didn’t, so I actually got a good 3 min or so rest between rounds 4 and 5, when I decided to finish it out.

This one was not a favorite of mine, although it was good for the legs.  I would suggest to the BR team that maybe instead of making the same exercise seem different, just put it out there as the super simple workout it is.  Like back in the old days when sometimes a workout was just alternating 2 exercises for 12 minutes.  Because this one was almost all step ups.

I am also very, very grateful that you brought this up Alina. You sparked a much-needed conversation that has already improved my approach to fitness by absolving some of my self-imposed guilt. So much knowledge in this community. Thanks a million to all!

 less is more…give Z # 6 a try…if you want, extend the time to 12 or 15 minutes….nice work out…I didn’t do either of Sean’s WO this week…not sure I will…there are so many others to pick from

geesh… i accidentally did 10 rounds,… i was thinking this was a suuuuper killer workout.  anyway, 44:53– 10 rounds.  

Me too–5 and a half rounds, but I did it up to 12 minutes and finished 7 complete rounds (well, a few jump lunges happened after the buzzer).  I almost did it as an interval challenge–I think that might have been a little harder, but I wanted to do it like she had it set up.  

Have fun with Monty Python!!!

 nice picture…still too much snow for hiking here in Vernon BC   :-((((

Buckets of sweat! I don’t think I’ve sweated this much in a little while. :)

300 reps in 27:14. I’m glad for the 5 rounds because I doubt I’d have been able to go further than that.

Used 10kg for all the step up moves and 14kg KB for the squats and stepped over the chairs. :)

Thank you for a wonderful workout… I feel great and have had the very best start to a nice Sunday off work! x

2/25/2012
This was a great workout.  I modified it because I woke up feeling like I pulled a muscle in my back.  I did 6 rounds for 360 reps total

push-up sup sub = cross knee tuck plank + leg lift for glutes
10# dumbbells for step ups (20# total)
I did 2 sumo squats + 1 side kick, alternating sides & holding a 15# kettleball instead of the 2 squat step-overs

26:45

+ 5 monkey business push ups + jump tuck
+ 5 ninja jumo tuck burpees

+ 2 rounds of 
10 swiss ball pike roll ups
10 15# dumbbell sit ups
10 lying leg lifts
10 side crunches per side

+ 4 min 10/20 skipping

I posted new recipes today.

Salad #1: Beet Greens, Carrot, & Herb Salad  http://moveeatlivewell.blogspot.com/2012/02/beet-greens-carrot-herb-salad.html

Salad #2: Cajun Salmon Salad with Tangerines & Pecans http://moveeatlivewell.blogspot.com/2012/02/cajun-salmon-salad-with-tangerines.html

Dessert/Breakfast: Baked Pears http://moveeatlivewell.blogspot.com/2012/02/baked-pears-with-currants-cranberries.html

Freddy & Sean, I hope your family member is okay. 

13:25 with 15 kilos – LOVED it, Sean :)

13:25 with 15 kilos – LOVED it, Sean :)

13:25 with 15 kilos – LOVED it, Sean :)

I did Z#6 a few days ago but for 15 minutes and only got 7 rounds lol! good job

I did Z#6 a few days ago but for 15 minutes and only got 7 rounds lol! good job

Ha! You read my mind! I DID.  Z#6 was a nice workout and I did it yesterday, and for 12 minutes.  :) Thanks for the suggestion!

nice job yourself Becks…..thinking I might do a Z-athon this week for my work outs

you could leave your bottom leg on the floor and lift you upper leg….still works the inner thigh, but easier on the knees…to be honest I haven’t tried either, my knees have had issues in the past and I don’t really want to have to undergo surgery again…LOL

thanks Al

I had to take two days off after a very hard weekend with two hockey games. So I did this one today. However, I had to modify it a bit and I used weights with 10 and 9 reps only, because there was a strange pain in my left knee. I didnt want to risk injury or something. I didnt measure the time either. 

5 rounds of 10 reps per exercise took me 35 minutes with a 10kg bag
thanks for the workout, i enjoyed it

17:50
Normal Pushups
Step wasn’t high enough
All with 20lb sandbag.

I guess that’s pretty ok!? Yay, thanks!

sweating..a lot! At least i managed to complete this rep challenge today, and in the 1st round managed 7 complete, proper press ups!!
the whole lot was done in 30 mins, may have been slightly less if not for my daughter taking the timer off the kitchen table to wrap up as a present for me. I used the stairs to set up onto instead of a box, and the kitchen stools to step over for 4th exercise, also 10lb weight in the bag too.
Very pleased with myself all in all.

the session from 2 days ago was a very very tough one. I’d say you now have DOMS, which is Delayed Onset of Muscle Soreness. This is caused by micro tears in the muscle, and then repairing themselves. Basically it means muscle growth and that you worked really hard. Just make sure you stretch/ warm up properley before the workout, at least 10mins, just to bring on a slight sweat, then stretch again to cool down, a good 2 or 3 stretches on each body part held for 10 to 20 seconds or so. I would recommend to turn down the intensity level a bit to help prevent DOMS. Hope this helps.