Feb 28 2012

Roc It Out Rep Challenge Workout – Day 2 Week Four of The February 30 Day Challenge

Hi Bodyrockers,

As we work towards the end of this February challenge we have already started making plans for what is coming up next. Starting next week we are going to launch a series of mini 1 week challenges where we will be BodyRocking for maximum fat burn while sculpting different areas of the body. We wanted to throw it out there to you guys and see what areas you would like us to focus on. We are also going to challenge you guys to make 1 clean eating shift per week and focus down a weeks worth of posts on supporting this diet challenge with tips and suggestions. Breaking it down into these mini-programs and themed weeks will help keep all of us focused on making positive and healthy changes in small steps a week at a time while we push our training to the next level. Also look for the workouts to get back to the basics – more of a focus on Bodyweight only exercises – while using the equipment to intensify the burn. For all of you new BodyRockers who have enjoyed the beginner workout options we will be continuing to provide beginner modifications :) Please provide your thoughts / ideas and constructive suggestions on how we can continue to improve BodyRock. We want to make this the very best free workout online :)

To make sure you don’t miss any of your workouts and diet challenges please subscribe to BodyRock.Tv by “liking” our Facebook page here.

Best,

Freddy, Sean and Lisa.

If You Do What You Have Always Done You’ll Always Get What You Always Got

There are 3 parts to this workout and it is 12 minutes long.

Set your interval timer for 3 rounds – 40 seconds will be the rest interval and 4 minutes the work interval. The 40 second rest interval should be enough time for you to get into position for each part and also grab a quick mouthful of water. In each part you will be moving back and forth between 2 different exercises – push at your max effort and don’t forget to record your scores in your exercise journals and post your scores in the comments below :)

Part 1: Wait for the first 40 seconds to count down and then when you hear the beep get cracking!

20 Split Jumps with the Sandbag

10 Staggered Push Ups

Sean managed a total of 103 Split Jumps and 50 Staggered Push Ups

Part 2: Get into position during the 40 seconds rest interval.

20 Reverse Pull Ups with the Dip Station

10 Plank Side Hops

Sean did 62 total Reverse Pull Ups and 30 Side Hops

Part 3: Enjoy the 40 seconds rest :) then grab your Sandbag!

20 Sandbag Squat Jumps

10 Dive Bombers

Sean scored 58 total Squats and 20 Divebombers!

comments


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  • Alexandra Morales

    Awesome workout, very hard!
    Dip Station improvement 2 chairs 1 pole.

  • http://www.facebook.com/profile.php?id=817268319 Sandy Verschoore-Moeller

    Oh this work out scares me.  Will I do it today or tomorrow???

  • http://www.facebook.com/profile.php?id=817268319 Sandy Verschoore-Moeller

    Awww this looks hard.

  • http://www.facebook.com/profile.php?id=817268319 Sandy Verschoore-Moeller

    Awww this looks hard.

  • Ember

    I am late due to a shoulder injury, but here are my numbers.
    60 split jumps & 20 staggard pu
    70 reverse pull ups & 30 plank side hops
    40 squat hops weighted & 20 dive bombers

    This was hard for me. My shoulder was pulled and recovery has been long. 

  • Ember

    I am late due to a shoulder injury, but here are my numbers.
    60 split jumps & 20 staggard pu
    70 reverse pull ups & 30 plank side hops
    40 squat hops weighted & 20 dive bombers

    This was hard for me. My shoulder was pulled and recovery has been long. 

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

    Part 1 – 80 Split Jumps, 40 Staggered Push Ups (from my knees)
    Part 2 – 45 Reverse Pull Ups, 20 Plank Side Hops
    Part 3 – 60 Squat Jumps, 30 Dive Bombers
    I’m very happy with these results. I need a stronger upper body, that way I can do normal push ups and more reverse pull ups.
    Great workout, Sean!

  • Anonymous

    Oops forgot to post my totals ;-)
    So I did the wo twice thru~
    Part 1 total of 140 jump lunges with 10lbs, 18 stag. push up on toes and 42 on knees
    Part 2 total of 50 rev. pull ups, 120 plank side hops (I did 10 rev pull ups at a time instead of 20, and 20 plank hops instead of 10)
    Part 3 total 90 squat jumps 10lbs, 20 dive bombers on toes and 13 on knees

  • Anonymous

    I actually did this routine twice thru thinking it was 3 times thru but then I remember 12 min so I stopped wow I’m shaking and my shoulders are burning from the dive bombers ;-) excellent job Sean ;-)
     

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

    Woohoo! Day 2 in the bag. Happy days!
    1) 
    -Jump Lunges w/ 10kg – 80
    -Staggered Pushups – 30
    2)
    -Reverse Pullups – 60
    -Plank Side Hops – 20
    3)
    -Squat Jumps w/ 10kg – 40
    -Dive Bombers – 17 (killed me)

    Woowee! Thanks guys!! Hi Kyla! x

  • MariaBjørgJepsen

    After I tried it this morning, I found my old scores from 3 months ago. I beat them :) I remember I did most of the Staggered push-ups from my knees, but today I did them ALL from my toes. Thanks to our daily push-up challenge in December & January. THANK YOU Bonnie, Gerri, Vivi & Tee!
    Back then I didn’t have a dip station, so I did Bent Over Rows instead, hence the high number of reps. I am glad I had my dip station today, that made part 2 bruuuuutal!!! As we like it, haha.My old scores are in ( ):Part 1) 15 kg. sandbag.7 sets (6 sets + 8 Split Jumps).Part 2)5 sets (180 Rows & 90 Hops).Part 3) 15 kg. sandbag.5 sets + 5 Jump Squats (4 sets + 2 D.B.)Extra: 50 Dip Station Knee Raises, 60 Sandbag Elevated Lunges, 100 Plank Jacks & 250 Mountain Runners.Love, Maria  

  • Cindy

    I did my two workout at home today. First, it was the Intermediate workout
    1 HK 78-86
    2 Squat lunge and sidelunge 10-10
    3 HK 86-80
    4 Monkey pushup 10-10
    5 HK 88-80
    6 V-jump corner and push up 10-8
    Ab bonus
    1/2 burpee 20-23
    Tuck abs 15-15
    Second Roc it out workout
    split jump 71 and 51 push up
    Reverse push up 77 and 82 plank side hop
    60 squat jump (16 pounds on sandbag) and 27 divebomber.
    Total sweat with these two explosive workout!
    Thanks

  • Mary Lou

    Whoo! 20 lbs in my sandbag was plenty heavy and I did push ups on my knees to ease my shoulder back into this stuff. I did round 2 @tee_w:disqus  ‘s way with 20 planks and 10 rev push ups, but the silly cat was up on the dresser and hit the pause button at 148 sec to go. I ended up doing 6 rounds total after my oldest said “Mom, the timer’s not going!” at about the 4th round and we set things moving again.
    Part 1: 4 rounds
               3 rounds
    Part2: 6 rounds (Crazy Cat!!!!)
              6 rounds
    Part 3: 2 rounds
               1 round + 8 dive bombers
    Dessert was shoveling 6″ of heavy, wet slop, and it’s still coming down so there may be a round 2 of that as well! Happy snow day Bodyrockers!

    • Anonymous

      ha ha! good story! my cats run and hide when I workout!

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

    You might like this bodyweight-only workout.  It’s by a BR’er who is a personal trainer.  http://melissapowerfitness.com/?p=5965

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

    I usually do that, too.  The dive bomber return is hard on my lower back sometimes.

  • Natalie Anna

    this was a really cool workout! I like doing the exercises for longer intervals! 
    my scores were: 3 rounds of the 1st part, plus 5 split jumps. 2 rounds for the 2nd part, plus 3 rows, and 2 rounds for the last part, plus 20 squat jumps. I used a 16lb ball for the jumps, and 20lb dumbbells for the bent over rows I did instead of the reverse pull ups. (there no where in my gym to do them haha)

  • ulla

     I’m aware of that :-)
    Actually, I’m aware of both points you mention, really.
    I just wanted to add something else than the “butt and abs” mentions that were invariably to come – and maybe have a few additional exercice ideas beyond the ones I have. Maybe I should have mentioned that, though…

  • Cindy

    Hi Lisa-Marie, Can you have a Silent Workout? I was looking for a non-jumping workout last week and I could not find it except for older workouts.

    Thanks!

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

    2/29/2012
    I did this after 2/27’s workout.  It was tough, even though I did not use my sandbag.

    Part 1:
    3 sets + 15 jump lunges
    Part 2:
    2 sets
    Part 3: 
    3 sets (I went 13 sec over)

    Thanks!

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

    Usually they show body-weight options in the video…

  • http://pulse.yahoo.com/_G3AW5HQPBQ6E5WLBPUGQB5ULDU Marrett

    I would love to have some more lower abs, inner-outer thigh and butt burnin’ work outs to really tone up for summer

  • Fissymranklin

    Ok,  I’ve been doing this for a week and I’m not that strong yet so bear wih me.  I ended up altering some of these when I couldn’t do them at the end of the work periods, so I made them easier so I could fill up the whole 4 min with work.Part 1, 40 good split jumps [40 alt. lunges], 30 good staggered pushups [10 staggered knee pushups]
    Part 2, 20 good reverse puulups [20 ok ones], 20 good plank side hops
    Part 3, 40 good sandbag squat hops [20 sandbag squats], [20 knee dive bombers]

    [ ] = alterations

  • Reenae Young

    Keep up the great work!  

  • Reenae Young

    I wanted to try out the paleo thing too but dairy and potatoes will be so hard to give up!

  • Connie

    Could we have more focus on the back of our arms please. Have to get rid of the flapping in the breeze its make the muscle on top look dumb ;)

    thanks

  • Carito

    If you don’t want to do push-ups get in plank posicion with your feet elevated and do the leg movements without the push-up, you would feel it in your abs, not your arms :)

  • Anonymous

    How ironic I completed this workout on 2/25 :o) My scores were better a few days ago but I just added 5lbs to my sandbag making it 25lbs. Amazing what 5lbs will do to you…

    round 1: 2 sets + 1 set of split jumps
    round 2: 2 sets
    round 3: 2 sets

    2/25/12 (20lb bag)
    round 1: 3 sets + 11 split jumps
    round 2: 1 set + 14 reverse pullups
    round 3: 2 sets + 1 squat

    12/23/11 (no bag)
    round 1: 3 sets
    round 2: 1 set + 18 reverse pullups
    round 3: 2 sets (squat jumps and dive bombers)

  • http://www.facebook.com/people/Stephanie-Honeycutt/1413242061 Stephanie Honeycutt

    Working the bigger muscle groups with the pushups and pullups hits those smaller muscle groups in your arms, so we don’t necessarily need to focus on them.  My arms are VERY defined and I don’t do anything to target the biceps/triceps/shoulders – just the pushups and pullups in the Bodyrock workouts!!!  Plus, doing the big muscle group moves burns more calories and fat.  

  • md

    specifically – more glutes, full legs, lats, biceps and triceps please :) (what about neck?!)

  • Lktiny

    lower body and cardio- thanks!!!

  • Ronica

    Is it just me or does anyone else see a bluish line on Sean’s forehead in the first picture? Did he crack his head on the edge of something?

  • Ronica

    Is it just me or does anyone else see a bluish line on Sean’s forehead in the first picture? Did he crack his head on the edge of something?

    • Cheverly

      I thought the same thing! I’m thinking it’s probably the lighting… it looks like it’s been adjusted somehow.

  • Anonymous

    I just had the best workout!! Lovely arm death plus a bonus round of abs i made
    i pushed rly hard and kept good form on all the exercises.

    so i had 4 intervals of 40/4 mins.

    1. spartan pushups/jump lunges- 3 rounds 
    2. rev. pushups/20 side to side hops- 2 rounds and 7 pull ups
    3. divebombers/ jump squats- 2 rounds
    4. BONUS round
        20 perfect form knee raises and 1 sec. hold at top
        10 dips
    -I got 2 full rounds of this- I made sure I scooped my whole legs and torso up from the lower abs, and holding knees into my chest for a tiny second put extra stress on my arms and shoulders.

  • Anonymous

    Ugh, really dislike new facabook fan page timeline layouts!!! They are too confusing and everything is all over the place! It sucks that Facebook is forcing the change.. :/

  • Kathy_Bodyrock

     Agreed :))
    Abs and arms :)

  • Kathy_Bodyrock

    Like this WO, thanks for revisiting this WO :)
    My scores:
    Part I: 75 Split Jumps w/SB (11kg) – 30 Staggered PU
    Part II: 65 Reverse Pull ups – 30 Plank Side Hops
    Part III: 45 SB Squat Jumps – 20 Dive Bombers (looove this exercise)

    + Burpee for Erin <3

    :) lot of sunshine to all the bodyrockers out there :)

  • 1Ivana

    aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaawwwww…cute!!!

  • 1Ivana

    You have a WORM UP section on top of the page, right below the big BODYROCK,TV sign

  • Tontso Lewis

    KYLA!!!!!! COME BACK!!!! 

    she reminds me not to focus so much on fat loss and definition but more on looking strong, confident and healthy. she looks like a WOMAN !!!!!!! 

  • midimidi

    ahhhh my prayers have been answered!!! you want to get back to  basics.  you know what? basics is pretty damn tough! Here is a great quote I read and it is true:
    “Strength without balance, agility, coordination and explosiveness is strength that’s athletically unusable.” – Coach Summers

    our bodies weigh a lot.  try doing a one legged squat.  try doing a plance pushup. until my body gets to the point that it can sling it’s own weight around with perfect form pull itself up or bends to where it didn’t before- then I have a lot of physical exploring to do.  I have seen plenty of gym rats who can bench a ton but can’t do pull ups are completely inflexible and have horrible posture.  That is not to say I don’t like some equipment, its fun….but the best piece of equipment I have is my own body!!  

  • Kellsie

    booty + thighs please :D !!!! im loving the plan for march to do mini week challenges. it keeps it exciting to switch things up. Also I would suggest to post sean and lisa’s scores more. It really pushes me to see them! Anyways, this is a great video and thank you so much for all that you put into this website. It has seriously changed my life :). 

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

    Have you seen this site that lets you search BR workouts by equipment & workout type?  The only negative is that she doesn’t include new workouts.  http://litealloy.com/workouts/tags?utf8=%E2%9C%93&search%5Btime%5D=&search%5Btags%5D%5B%5D=n+reps&commit=Go%21

    Also, there’s not a rule saying you can only do the workouts from a particular challenge. The old workouts are still here, so just do an old one if miss them, or if a new one hasn’t posted.  It takes ALOT of work to shoot, edit, upload to you tube, & write a post.  Now Freddy’s doing about 8 videos a week rather than 4-5.  

  • Carastrings

    Aww, Kayla. Nice to see her.

  • Samanthina

     Hi,guys,here are my score:

    Part 1:

    20 Split Jumps-

    10 Staggered Push Ups -I completed 5 sets

    Part 2:

    20 Reverse Pull Ups 

    10 Plank Side Hops    -I completed 4 sets

    Part 3: 

    20 Sandbag Squat Jumps

    10 Dive Bombers        -I completed 3 sets and a half
    +
    a burpee for Erin
    Thank you very much,guys! :)

  • Mmghia

    Today I did Hot Buns wo.  The first time I did it was in April 2011.
    Old time 20:35 New time 15:48 LOVE IT!!!  
    It really is good to go back and do the older workouts to see how much
     progress you’ve made.   Have a great day everyone!!

  • http://twitter.com/GabayC Gabija D.C.

    My scores now (and then December 1st):
    Ijump lunges 60 (51)
    staggered PU 30 (20)
    II
    pull ups 53 full (58 half way)
    plank side jumps 20 (20)
    III
    squat jumps 57 (41)
    dive bombers 20 (20)

  • Jules

    Totally awesome w/o.  Love the 4 min on workout idea:)  I’ll have to think about the question about the focus area(s).  But, I would like to see more focus on the biceps and triceps, my butt is starting to scream “Brutas” at me lol.  Have a fantastic day :)

  • ulla

    Now you’re asking us to list our favorites, I’d really ahve a favor to ask:
    Could you maybe do a one-week-challenge that is focused on the back? I bet all of us computer-working bodyrockers would be incredibly grateful for that :-)

    Thanks in advance!

  • Anonymous

    this is “Bust it out! workout” from december!  I liked this one but found it better to do 20 plank jumps and only 10 reverse pushups because I was able to do more of each that way! 

    I do miss Kyla though, will she be back at all?  she was so good and explained the exercises so well!  and Jessica was so sweet!

    • Mmghia

      Hi Tee, did your 1,000 rep wo it was challenging and I loved It!  Keep them coming. Michelle

      • Anonymous

        thanks!

      • Anonymous

        thanks!

      • Anonymous

        thanks!

      • Anonymous

        thanks!

    • Gerri Lee Schafer

       Hey Tee, did your 1000 rep WO this morning.  I’m going to post it here again for people that missed it the first time.  It’s a great time challenge WO, so please try it out.

      1/ 100 high knee skip
      2/ 25 push ups w/ 2 knee tucks
      3/ 100 SB swings…I used 27.5 lbs
      4/ 25 half burpee w/ calf raise
      5/ 100 side jump lunge floor touch
      6/ 25 reverse PU’s
      7/ 100 mountain climbers…I counted every 2 reps as 1
      8/ 26 super girl planks…added an extra to keep even…LOL
      9/ 100 crab kick ups
      10/ 26 single leg toe touches…added an extra to keep even
      11/ 100 low jacks…you can use a rope if you want, I didn’t
      12/ 25 around the world SB squats…27.5 lbs
      13/ 100 jumping jacks
      14/ 25 pike presses
      15/ 100 round house kicks….I did alternating legs, sets of 25 kicking over tall bar stool
      16/ 25 swiss ball passes

      my time was 24:04

      my extras for today, sets of 20
      1/ SB squat 27.5 lb
      2/ jump lunge
      3/ jump knee tuck
      4/ left leg back lunge front kick up
      5/ right leg     ”            ”
      6/ left leg elevated lunge squat
      7/ right leg    ”              ”
      8/ left leg one leg floor touch
      9/ right leg    ”             ”
      10 frog squats

      • Anonymous

        I did my roundhouse kicks sort of like this video, except without the pivot because I wasn’t trying to kick anyone! and then alternated to the other side. did you do the same or like zuzana’s kicks over chair? I like roundhouse because you work your side abs so much! ha ha! http://www.youtube.com/watch?v=W-Lm93rXEgk

        • Gerri Lee Schafer

          I just did over the tall bar stool…I would need to kick something to do an actual round house I think or I would fall over …LOL

        • Gerri Lee Schafer

          I just did over the tall bar stool…I would need to kick something to do an actual round house I think or I would fall over …LOL

          • Anonymous

            ha ha ha!