Feb 29 2012

Hot Girls Sweat Workout – Day 3 Week Four of the February 30 Day Challenge

Hi Bodyrockers,

” Sometimes, we may be going through some very dark tunnels and the light at the end may be too far. That’s when we need to help each other light up those tunnels with candles of encouragement.”

As we come to the close of this months challenge I want you guys to consider the importance of the story that you are telling yourselves. We can toot our own horn over and over and tell you guys how awesome BodyRock is and how you can get in the best shape of your life for free from your living room and yada yada yada. It’s all true and we stand behind it 110% – but what will make or break your fitness dreams is what you are telling yourself day in day out. We are constantly talking to ourselves – running the same thoughts and affirmations over and over in our heads. Is what you are telling yourself supporting your training or undermining your efforts? Do you tell yourself that you can do it? That you are strong, fit and agile? That nothing is going to stop you from reaching your goals? If not then why not? Trust me – if you are serious about achieving your success then you can’t afford the luxury of a negative thought. If you are saying “I can’t” then you are strapping a 50 pound weighted vest on before you even get started. Decide that you are a serious contender – that you deserve to have the body you want – that as a BodyRocker you are an achiever. Once you make that choice start dumping the negative self-talk and start gearing up the positive reinforcement. We know you can do it – do you?

Best,

Freddy

This is Lisa-Marie’s last workout of the February 30 day challenge. Get on it and most of all enjoy the 12 Minutes!


Todays Workout:

Set your interval timer for 30 seconds work and 10 seconds rest. Focus on pushing yourself as hard as possible for the 30 seconds, focus on the goal ahead and don’t stop until you hear the beep.

You will complete the following 17 exercises for 30 seconds – Give it everything you have !!

1) Push Up & Twist (14)

2) Sandbag Swings – Using the pink Sandbag (22)

3) Switch Lunge (23)

4) Bentover row – Using the pink Sandbag (24)

5) Side Lunge – Left Leg – Using the Pink Sandbag (18)

6) Side Lunge – Right Leg – Using the Pink Sandbag(18)

7) Push-Up & Touch Shoulder (20)

8) Lunge & Twist – Alternate legs –  Using the Pink Sandbag (12)

9) Shoulder Press & Squat – Using the Pink Sandbag (19)

10) Elevated Push Ups (18)

11) Mountain Climbers (59)

12) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station (17)

13) Plank (n/a)

14) Side Oblique Plank – Left Side (n/a)

15) Side Oblique Plank – Right Side (n/a)

16) Tricep Dips (31)

17) Goblet Squats – Using the Pink Sandbag (17)

.

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. Lisa-Marie’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here
comments


Around The Web
  • Sherry Zacharias

    Just finished this workout…..I had plans to do 3 rounds but did 4!!!

    Push Up and Twist- 8-8-8-9
    Sandbag Swings- 15-17-17-17
    Jump Lunges- 24-29-32-34
    Bentover Rows- 19-20-22-23
    Side Lunge (R)- 11-10-12-11
    Side Linge (L)- 11-13-11-10
    Push Up and Shoulder Touch- 11-12-11-10
    Lunge and Twist- 6-7-8-8
    Shoulder Press and Squat- 10-12-14-13
    Elevated Push Ups- 11-13-11-12
    Mountain Climbers- 61-60-60-60
    Reverse Push Ups- 13-12-13-12
    Plank with Leg Lifts- 16-18-19-20
    Side Oblique Plank- N/A
    Side Oblique Plank (L) -N/A
    Straight Leg Dips- 15-13-17-16
    Sumo Squats- 15-13-17-16

    I am a sweaty, shaky mess but feel damn good!

  • Sherry Zacharias

    Just finished this workout…..I had plans to do 3 rounds but did 4!!!

    Push Up and Twist- 8-8-8-9
    Sandbag Swings- 15-17-17-17
    Jump Lunges- 24-29-32-34
    Bentover Rows- 19-20-22-23
    Side Lunge (R)- 11-10-12-11
    Side Linge (L)- 11-13-11-10
    Push Up and Shoulder Touch- 11-12-11-10
    Lunge and Twist- 6-7-8-8
    Shoulder Press and Squat- 10-12-14-13
    Elevated Push Ups- 11-13-11-12
    Mountain Climbers- 61-60-60-60
    Reverse Push Ups- 13-12-13-12
    Plank with Leg Lifts- 16-18-19-20
    Side Oblique Plank- N/A
    Side Oblique Plank (L) -N/A
    Straight Leg Dips- 15-13-17-16
    Sumo Squats- 15-13-17-16

    I am a sweaty, shaky mess but feel damn good!

  • Sherry Zacharias

    Just finished this workout…..I had plans to do 3 rounds but did 4!!!

    Push Up and Twist- 8-8-8-9
    Sandbag Swings- 15-17-17-17
    Jump Lunges- 24-29-32-34
    Bentover Rows- 19-20-22-23
    Side Lunge (R)- 11-10-12-11
    Side Linge (L)- 11-13-11-10
    Push Up and Shoulder Touch- 11-12-11-10
    Lunge and Twist- 6-7-8-8
    Shoulder Press and Squat- 10-12-14-13
    Elevated Push Ups- 11-13-11-12
    Mountain Climbers- 61-60-60-60
    Reverse Push Ups- 13-12-13-12
    Plank with Leg Lifts- 16-18-19-20
    Side Oblique Plank- N/A
    Side Oblique Plank (L) -N/A
    Straight Leg Dips- 15-13-17-16
    Sumo Squats- 15-13-17-16

    I am a sweaty, shaky mess but feel damn good!

  • Cindy

    1 Push up and twist 20
    2 Sandbag swing with 21 pounds 30
    3 Switch lunge 50
    4 Bent over row 31
    5 Side lunge L 16
    6 Side lunge R 17
    7 Push up with touch shoulder 25
    8 Lunge and twist 26
    9 Shoulder and press squat 24
    10 Elevated push up 22
    11 Mt climber 94
    12 Reverse Pull ups 26
    13  Plank
    14 Side plank l
    15 Side plank r
    16 Elevated tricep dips 20
    17 Goblet squat sandbag 38
    Great Sweat!

  • bellanina

    Lisa, thank you for kicking butt!! 
    This is a great workout, love the variety and speed.

    PU and Twist 11
    Sandbag swings 15
    Switch Lunges 22
    Bentover row 20
    Side Lunge L 11
    Side Lunge R 13
    PU/shoulder 15
    Lunge/Twist 9
    Shoulder Press/Squat 12
    Elevated PU 13
    Climbers 58
    Reverse PullUps 15
    Tricep 18
    Squats 13

  • sselcann

    this was a good one!!Push Up & Twist: 9Sandbag Swings: 17 Switch Lunge: 22Bent Over Row: 17Side Lunge Left: 13Side Lunge Right: 14Push Up & Shoulder Touch: 10Lunge & Twist (Alt. Legs): 9 + 9 — i misunderstood and did it twiceShoulder Press & Squat: 17Elevated Push Up: 9Mountain Climbers: 37 — started late :(Reverse Pull Ups: 14Plank: N/ASide Oblique Plank Left: N/ASide Oblique Plank Right: N/ATricep Dips: 16Goblet Squats: 17

  • Stephanie

    I really liked this workout. One of my favorites :) 

    Push Up & Twist: 12
    Sandbag Swings: 18 
    Switch Lunge: 36
    Bent Over Row: 25
    Side Lunge Left: 15
    Side Lunge Right: 15
    Push Up & Shoulder Touch: 17
    Lunge & Twist (Alt. Legs): 10
    Shoulder Press & Squat: 14
    Elevated Push Up: 15
    Mountain Climbers: 60
    Reverse Pull Ups: 12
    Plank: N/A
    Side Oblique Plank Left: N/A
    Side Oblique Plank Right: N/A
    Tricep Dips: 19
    Goblet Squats: 20

    All the exercises that used a sandbag, I used a 2 liter bottle filled with sand since I don’t have a sandbag or any other weights.

  • http://twitter.com/NadiyahAbdul Nadiyah Abdul

    ok I just did this workout for the second time…. Im still trying to figure out how lisa-marie got in so many reps in such a short time.  Im doing this once a week until I meet or beat her scores!

  • http://www.facebook.com/profile.php?id=303400282 Jessica Spicher

    Lisa: Opinion are like buttholes, everyone has one. Just make sure you’re getting the implants for yourself and not for anyone else and not because you find yourself comparing yourself to others. If you get them do it to make yourself happy because you’re the one who’s going to have to deal with (or without) them the most. :)

  • Anonymous

    Love this WO. Its so much FUN.
    1) Push Up & Twist 12
    2) Sandbag Swings –18
    3) Switch Lunge 21
    4) Bentover row – 23
    5) Side Lunge – Left Leg – 14
    6) Side Lunge – Right Leg – 14
    7) Push-Up & Touch Shoulder14
    8) Lunge & Twist – Alternate legs –  12 (with 2kg Medicine ball)
    9) Shoulder Press & Squat – 13
    10) Elevated Push Ups 17(Normal PU)
    11) Mountain Climbers 48
    12) Reverse Pull Ups –17
    13) Plank (n/a)
    14) Side Oblique Plank – Left Side (n/a)
    15) Side Oblique Plank – Right Side (n/a)
    16) Tricep Dips 11 assisted 
    17) Goblet Squats – 15

    Have a wonderful day all!

  • Lea Overton

    Some of these moves look like they are out of P90X2, are they?

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

    I added high knees as the 18th exercise to round it to 12 min, but then forgot the sb swing!

    Oh–and I did it twice.

    hks: 92-85
    pu santana: 13-13
    jump lunge: 31-32
    bentover row: 21-22
    side lunge L: 12-12
    side lunge R: 12-11
    lunge and twist alt: 8-8
    tapping pu: 18-14
    sb squat and press:10-10
    elevated pu: 16-15
    reverse pu:20-15
    mountain climbers: 50-53
    plank
    plank L
    plank R
    tricep dips (on walker): 10-8
    sb squat: 24-??

  • Lisa

    Thanks for the great workout, guys! My scores using a 20lb sandbag and reg. pushups:
    1. Pushup and Twist: 11
    2. Sandbag Swing: 17
    3. Jump Lunge: 29
    4. Bent Over Row: 24
    5. Side Lunge (L): 15
    6. Side Lunge (R): 14
    7. Pushup and Touch: 12
    8. Lunge and Twist: 11
    9. Shoulder Press/Squat: 13
    10. Elevated Pushups: 6
    11. Mountain Climbers: 72
    12. Reverse Pullups: 18
    13. Plank
    14./15. Side Oblique Plank
    16.Tricep Dips (assisted using dip station): 18
    17. Goblet Squats: 14

    • MariaBjørgJepsen

      Beautiful scores!!!

  • wigglewiggle04

    I love your workouts and I take the time to watch/learn/prepare – mostly because I am a student and I have “procrastination time” to do so. I am less likely to recommend the site than before, however, because it is too complicated. I work with very busy lawyers who I am eager to tell about the site, but they don’t have the time to figure out these complicated workouts. I actually told my lawyer client that she should go to youtube to look up some of the old workouts. Not really fair to all the hard work you guys are putting in right now, but it is a reality. Just thought I’d share…17 exercises might turn a motivated-but-busy group away, but I love change and variety so I welcome it (until I graduate and get too busy myself)!   

  • wigglewiggle04

    I love your workouts and I take the time to watch/learn/prepare – mostly because I am a student and I have “procrastination time” to do so. I am less likely to recommend the site than before, however, because it is too complicated. I work with very busy lawyers who I am eager to tell about the site, but they don’t have the time to figure out these complicated workouts. I actually told my lawyer client that she should go to youtube to look up some of the old workouts. Not really fair to all the hard work you guys are putting in right now, but it is a reality. Just thought I’d share…17 exercises might turn a motivated-but-busy group away, but I love change and variety so I welcome it (until I graduate and get too busy myself)!   

  • Anonymous

    hey guys!

    did this one today!  I thought I was going to be sucking air!  but no,  just tough on the muscles.  I felt somehow that I was going so slow!  but then my scores aren’t that far off  lisa’s!  I changed a couple exercises, I did a stiff legged deadlift for the elevated pushups – so low back instead of chest, and then added an 18th exercise star crunch to make it an even 12 min, then decided to change it to 50 sec intervals for 18 minutes.  Oh Duh!  that’s why my scores were close to lisa’s!  lol

    santana pushup – 10
    sandbag swing – 29 (15lb dumbell)
    lunges – 26
    bentover rows – 26 (15lb dumbbell)
    side lunge L – 15
    side lunge R – 15
    tapping pushups – 11
    lunge & twist – 10 (10lb medicine ball)
    squat & press – 11 (10 lb medicine ball)
    deadlift – 13 (15lb dumbbell)
    mountain climbers – 90
    reverse pushups – 14
    planks – horrible!  had to come out a few times!
    dips – 9
    sumo squats – 16 (10lb medicine ball)
    star crunch – 18

    then did 5 awesome burpees for erin!  good luck & best wishes!

    • Gerri Lee Schafer

      nice job Tee

  • Anonymous

    hey guys!

    did this one today!  I thought I was going to be sucking air!  but no,  just tough on the muscles.  I felt somehow that I was going so slow!  but then my scores aren’t that far off  lisa’s!  I changed a couple exercises, I did a stiff legged deadlift for the elevated pushups – so low back instead of chest, and then added an 18th exercise star crunch to make it an even 12 min, then decided to change it to 50 sec intervals for 18 minutes.  Oh Duh!  that’s why my scores were close to lisa’s!  lol

    santana pushup – 10
    sandbag swing – 29 (15lb dumbell)
    lunges – 26
    bentover rows – 26 (15lb dumbbell)
    side lunge L – 15
    side lunge R – 15
    tapping pushups – 11
    lunge & twist – 10 (10lb medicine ball)
    squat & press – 11 (10 lb medicine ball)
    deadlift – 13 (15lb dumbbell)
    mountain climbers – 90
    reverse pushups – 14
    planks – horrible!  had to come out a few times!
    dips – 9
    sumo squats – 16 (10lb medicine ball)
    star crunch – 18

    then did 5 awesome burpees for erin!  good luck & best wishes!

  • MariaBjørgJepsen

    I did the old killer “Hot Body Beach” this morning, a nice intense sweat :)
    If anyone wants to try it: http://www.bodyrock.tv/2011/01/28/hot-body-beach-workout/
    Enjoy your Monday, folks!

    Love, Maria

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

    Woohoo! LOVED this workout! It’s great moving onto a new exercise each time because I feel you can push that little bit more?
    Pushup + Twist – 10
    KB Swins (14kg) – 19
    Jump Lunges – 24
    Bent Over Rows (10kg) – 16
    Left Side Lunge (10kg) – 11
    Right Side Lunge (10kg) – 11
    Pushup + Touch Shoulder – 14
    Lunge + Twist Alt (10kg) – 9
    Squat + Press (10kg) – 12
    Elevated Pushups – 11 (these got SO hard)
    Mountain Climbers – 63
    Reverse Pullups – 15
    Plank
    Left Oblique Plank
    Right Oblique Plank (Proud of myself for holding these for the full 30s, esp. the side planks!)
    Tricep Dips – 17
    Goblet Squats (14kg) – 14

    Woohoo! Thanks guys!
    There doesn’t seem to be as many people posting scores here anymore… Has everyone (majority) moved over to Facebook? :(

  • MariaBjørgJepsen

    Yesterday I beat some of my scores from 3 days ago ( ):

    1) Push-up & Twist: 20 (18).
    2) SB Swing: 24 (24).
    3) Jump Lunge: 56 (52).
    4) Rows: 51 (50).
    5) Side Lunge, L: 26 (22).
    6) Side Lunge, R: 28 (25).
    7) Tapping Push-up. 24 (23).
    8) FW Lunge & Twist: 19 (18).
    9) Shoulder Press & Squat: 26 (26).
    10) Elevated Push-up: 25 (25).
    11) Mountain Climber: 130 (123).
    12) Reverse Pull-up: 24 (24).
    13) Plank Hold – One-Leg Alt. 14+15) Side Plank Hold.
    16) Tricep Dip: 35 (34).
    17) Goblet Squat: 30 (28).

    Extra: 
    100 High Knees, 50 Straight Leg Lift (Dip Station), 100 H.K., 30 Sandbag Sit-up, 100 H.K., 30 SB Press-up, 100 Side Jump Lunges, 100 Diagonal Star Abs, 100 H.K., 100 Plank Jacks, 100 H.K., 30 Side Burpees & 30 Competition Sit-ups.

    Love, Maria 

    • MariaBjørgJepsen

      I used my 15 kilo sandbag for all!

  • Vivi

    I did it today after Z’ 7 (9.34 min for this one)

    For this one I did 17 round 10x 50 s (not 30s)
    1/ PU twist : 28
    2/ Swing 10kg : 42
    3/ Jump lunge : 77
    4/ Row 10kg : 64
    5/ Side lunge 10kg L : 37
    6/ Side lunge 10kg R : 36
    7/ Tapping PU : 37
    8/ Fw lunge & twist 10kg : 29
    9/ Shouder press & squat 10kg : 33
    10/ Elevated PU (killer after shoulder press) : 27
    11/ Mountain climbers : 120
    12/ Reverse PU : 32
    13/ 14/ 15/ Plank
    16/ regular Dips on chair : 18
    17/ squat 10 kg : 39
    Great one !

    • MariaBjørgJepsen

      Beautiful scores, sweety :) Are you enjoying your weekend?
      Love and kisses, Maria

      • Vivi

        Thanks for your congratulation but your scor still stays amazing !! Your dips score is so awesome for me !! You did more than me with 20s less !!

        I missed so much to talk with you and other BR…to share, to talk, to laught …
        Not enough time to go to the net in the week and not so much the weekend ! :(
        Yesterday we went in family in a big sweden shop IKEA (perhaps you know it) to buy some things for home. And today we have a family’s lunch. But as I used to not eat a lot at lunch time the week (with the gym and the work) I have more and more difficulty to eat a “real meal”. Strangely not difficult to have a glass of wine !! :p

        And you, your weekend ? WIth your twin sister ?
        Are you always looking for a job or not ?

        • MariaBjørgJepsen

          Hey sweetie :) 
          So nice with a little update from you! Why is it so much more busy at your work in this period? You sound stressed, it makes me sad, my dear. I really do hope you get enough food to support your training and enough food to get energy <3You should still be able to eat a proper meal, my sweet Vivi. Yes, we also have Ikea here, a nice cheap place to buy furniture and junk food, ha ha. I am still living with my parents, searching for a job and an apartment. I hate when I am not working, because I love being busy. I try to get up early each day, do something practical, search for jobs every single day and do my workouts to get energy. That way I can stay happy and positive, as always :) My twin sister has her FINAL pastry chef exam on Thursday, I am so excited!!! Me and my family are going to her school to watch and TASTE all the exam results and to celebrate her, yuuuummmm, haha. 

          I really miss talking to you, lets write together on Facebook!

          Love, Maria

        • MariaBjørgJepsen

          Hey sweetie :) 
          So nice with a little update from you! Why is it so much more busy at your work in this period? You sound stressed, it makes me sad, my dear. I really do hope you get enough food to support your training and enough food to get energy <3You should still be able to eat a proper meal, my sweet Vivi. Yes, we also have Ikea here, a nice cheap place to buy furniture and junk food, ha ha. I am still living with my parents, searching for a job and an apartment. I hate when I am not working, because I love being busy. I try to get up early each day, do something practical, search for jobs every single day and do my workouts to get energy. That way I can stay happy and positive, as always :) My twin sister has her FINAL pastry chef exam on Thursday, I am so excited!!! Me and my family are going to her school to watch and TASTE all the exam results and to celebrate her, yuuuummmm, haha. 

          I really miss talking to you, lets write together on Facebook!

          Love, Maria

          • Vivi

            Hello sweetie <3
            Busy not only at work but after work too ! with kids and others things.
            And since few days I have problem with my belly (rest day monday for me impossible to do anything :() Perhaps becaus my diastasys ? I don't know so I gonna see the doctor tomorrow to alk about and mainly to have something to help me …to halp my belly :p I ate to not be in good shape.
            I still go to the gym at lunch time and do my own workout mainly. On average 12-15 min workout + bodybuilding.
            So it could be difficult to me to beat you one day !! Your so much amazing !
            Just for my curiosity, your score for dips was with feet on the floor or regular dips ???? Yesterday I tried again (to the gym with a real dips station) but really impossible to me to do your score with 50s !!

            I hope you find a good job ! For the appartment I find you great with your parents so I think it's not a bad moment !! :
            I'm with your sister for tomorrow !!! Sure that she will "win" !!

            Well I have to go to the work right now so much love & kiss !!!<3 I had problem with FB this morning, so I will talk with you later on it !! Have a good day my friendly bodyrocker <3 <3

          • Vivi

            sorry I write too fast…so much faults !!

  • Cindy

    I did it at home. My scores are
    1 Push up & twist 16
    2 sandbag swing 30
    3 Switch lunge 43
    4 Bent over row 31
    5 Side lunge L 20
    6 Side lunge R 20
    7 Push up & touch shoulder 22
    8 Lunge and twist 20
    9 Shoulder and press squat 24
    10 Elevated psuh up 21
    11 MT climber 83
    12 Reverse pull up 23
    13 Plank
    14 Side plank L
    15 Side plank R
    16 Tricep dip 32
    17 Goblet squat sandbag (16 pounds) 30
    Wow! I love the sweat after this great workout.
    Thank you!

  • Gerri Lee Schafer

    March 3, 2012

    Morning all, finally got around to this one.  Used 32.5 lb in my SB.  Added one more round on of high knees.

    1/ santana PU 132/ SB swing 183/ jump lunge 394/ bent over SB row 265/ left side lunge SB 146/ right   ”        ”       147/ tapping PU 188/ lunge and twist w/ 2×10 lb weights9/ SB squat and press 1510/ decline PU 2911/ mountain runners 7612/ reverse PU 1713/ plank with alternating leg in air 14/ side plank L15/ side plank R16/ chair dips 3117/ goblet SB squats 1918/ high knees 98

    followed with 10 minutes of 10/20 HKS (high knee skipping)

    March Ab Madness Core

    2 x 25 weighted plank rows w/10 lb hex bells25 per side cross knee drives2 x 25 SB swings25 per side weighted side crunch w/SB
     

    • Gerri Lee Schafer

       oh, and 4 sets of 25 regular push ups to get my extra 100 in today….

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

    I try to max out on each round, too. I’m glad you like my fancy grapefruit!

  • sanjid

    thank you so much for this workout.  You were so inspirational in this video!!!!!!

  • Chris Lee

    did it this morning.

    15kg sb

    santana pushup 14
    sb swing 16
    j lunge 30
    sb row 31
    side lunge R 13 (no weight)
    side lunge L 13 (no weight)
    tapping pushup 25
    lunge twist 10 (12 lb med ball)
    sb squat press 14
    elevated pushup 36
    mtn climber 80
    rvs pushup 27
    plank (alt leg up)
    side plank R (star plank – top leg lifted)
    side plank L (star plank – top leg lifted)
    dips 25
    goblet squat 15

    yesterday was this:

    run 1600m
    50 db clean
    50 pushups
    50 db row
    run 800m
    25 db clean
    25 pushups
    25 db row
    run 400m
    100bw squats
    30:26

    and jiu jitsu

    and Z6 (5+5 burpees)

    chris

    • Gerri Lee Schafer

      nice…got this one down for Saturday morning…did Z1 and Z6 this am along with MAM core

  • Mary Lou

    santana p/u: 7
    sandbag swings: 17
    jump lunge: 27
    bentover row: 21
    side lunge L: 11
    side lunge R: 14
    p/u shoulder touch: 8
    lunge & twist: 9
    shoulder press: 9
    elevated p/u: 11
    mtn climbers: 74
    rev pull ups: 11
    elbow plank w/ lifts: 9
    side plank L: added knee to elbow when it occurred to me
    side plank R: same 6
    tricep dips: 15
    goblet squats: 12
    leg lift, star crunch, butt lift: 6

  • Kathy_Bodyrock

     My scores:

    1. Push Up & Twist: 11
    2. SB Swings w/SB: 18
    3. Switch Lunge: 24
    4. Bentover row w/SB: 28
    5. Side Lunge – Left Leg w/SB: 12
    6. Side Lunge – Right Leg w/SB: 13
    7. Push-Up & Touch Shoulder: 13
    8. Lunge & Twist w/SB: 8
    9. Shoulder Press & Squat w/SB: 11
    10. Elevated Push Ups: 12
    11. Mountain Climbers: 62
    12. Reverse Pull Ups w/DS: 15
    13. Plank (n/a)
    14. Side Oblique Plank – Left (n/a)
    15. Side Oblique Plank – Right (n/a)
    16.Tricep Dips (sofa, legs extended): 15
    17. Goblet Squats w/SB: 16

    SB = 11kg

    + Burpee for Erin <3

    good n8 or good day – wherever you are :)

  • MariaBjørgJepsen

    This one came up perfectly, as I was about to chose and extra sweat yesterday :) I used my 15 kilo sandbag.

    1) Push-up & Twist: 18.
    2) Sandbag Swing: 24.
    3) Jump Lunge: 52.
    4) Bent Over Rows: 50.
    5) Side Lunge, L: 22.
    6) Side Lunge, R: 25.
    7) Tapping Push-up. 23. 
    8) FW Lunge & Twist: 18.
    9) Shoulder Press & Squat: 26.
    10) Elevated Push-up: 25.
    11) Mountain Climbers: 123.
    12) Reverse Pull-up: 24.
    13) Plank Hold. 14) Side Plank L. 15) Side Plank, R.
    16) Tricep Dips (chair): 34.
    17) Goblet Squat: 28.

    NICE mix!

    Love, Maria 

    • Lisa

       Great scores, as always Maria!

      • MariaBjørgJepsen

        Thanks a lot, sweet Lisa :) 

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

    3/1/2012
    I moved like a sea slug compared to Lisa!  This was fun workout.  I used my 8# dumbbells since I was at work.

    Push-up + side twist 9
    Weight swing (16#) 18
    Jump lunge 25
    Bent-over row 25
    Side Lunge LT 13 RT 14
    Tapping pu 11
    Fwd Lunge Twist LT 9 RT 8.5 (I forgot that we were supposed to alternate)
    Squat + overhead press 12
    Pushups fro knees 11
    Mtn CLimbers 69
    Bent over row (no dip stn at work) 17
    Planks…
    Tripcep dips on floor 18
    Goblet Squat 14

    + 10 min 10/20 skipping

    Thanks!

    • Anonymous

      bum better? won’t be after this workout! lol

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

        Actually, yes, even a day after this w/o. I think Sean’s step ups plus your routine back to back are what did it. I forgot my gymbag at home, so now I have to wait until after work to exercise. Boo!

  • Natalie Anna

    damn. Lisa’s scores put mine to shame. every time I compare her scores with mine, i feel like i could have pushed harder! lol 
    pushup&twist – 9; bag swings – 16 (using 15lb dumbbell); switch lunges – 20 (using 16lb ball); bentover row – 16 (using 15lb dumbbells); side lunges – 15, 17 (using 16lb ball); pushup&touch shoulder – 11; lunge&twist – 10 (using 15lb dumbbell); shoulder press&squat – 10 (using 16lb ball); elevated pushups – 10; mtn cilmbers – 57; reverse pullups – 18; tricep dips – 16; squats – 18 (using 16lb ball). 

  • Kamillzyna

    This was a great workout! 

  • Anonymous

    Done :D!!

  • mel

    I had a breast augmentation over 10 years ago (saline).  They went through the axillae and under both of the major/minor pectoral muscles (for placement).  The scar is barely noticeable on the axillae.  The plastic surgeon who did my surgery is considered, by piers and patients, to be “the best” at breast augmentation specifically.  Just do the normal – check their credentials…, up to date board certification(s) (different than “member associations”) and make sure that there are no official complaints filed against them with the medical board (I’m sure there are some differences between the US and Canada with this though).

  • Mmghia

    Are side lunges hard on your knees or is it just me?  If anyone has any pointers I’d love to hear them. Thanks

    • Anonymous

      these kind of side lunges hurt my knees, just on the outside of the kneecap.  for some reason side jump lunge or side touch lunges don’t hurt as much.  I also feel really awkward doing this kind

    • Anonymous

      these kind of side lunges hurt my knees, just on the outside of the kneecap.  for some reason side jump lunge or side touch lunges don’t hurt as much.  I also feel really awkward doing this kind

      • Gerri Lee Schafer

        me to…LOL…the jumping ones I love, but the ones like these just feel like an accident waiting to happen for me…awkward ….I avoid them if possible, and try not to do weighted ones

    • Anonymous

      just make sure you have good form and keep your weight like back towards your butt instead of your knee. I know what you mean tho, just sit back a little more instead of forward

  • Anonymous

    pants! finally…

  • http://www.janetspreiter.com Janet

    And I have to add that your breasts are very nice as is  :))

  • http://www.janetspreiter.com Janet

    Love the 30 second format; I find I am more inclined to push through all the way.
    I warmed up with a rolling hill 4 mile run at good tempo.
    1   13
    2  17 
    3   36
    4  31
    5  16
    6  16
    7  18
    8  11
    9  11..I did these taking it to the floor each time
    10  22
    11  64
    12  21  on my brand new dip station…YAHOO!
    13-15    hold 30 sec on each of the three variations
    16  27 on coffee table
    17  24

    My sandbag was pretty light today.  16 something lbs.  My left kneecap gets kinda sore with the full load so took it easy.  I added 5 pull ups and some abs stuff.  And now to cool off with some paddleboarding  :)  Thanks for a great little endorphin boost!

    • Gerri Lee Schafer

      wooop woop….DIP STATION!!!!!!!!!!! YEAH

      • http://www.janetspreiter.com Janet

        12. 21 on my new dip station yahoo!
        13. Full 30 sec holds

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

          Hi Janet,

          This is that midget dip station you bought?

          –Chris

          • http://www.janetspreiter.com Janet

            No, Chris…they replaced it with a full size one no charge..unreal! So stoked!

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

              Hi Janet,

              That is cool! And here I had this image of you struggling with this pint size dip station! :-)

              –Chris

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

              Hi Janet,

              That is cool! And here I had this image of you struggling with this pint size dip station! :-)

              –Chris

    • MariaBjørgJepsen

      CONGRATS on the “real” dip station, which I hope it is, haha:) Awesome scores!!!

      • http://www.janetspreiter.com Janet

        Thank you, my dear Maria! The childsize DipStation was most graciously exchanged for a regular size one, free of charge including out and back shipping to Hawaii…three cheers for the DipStation company. No more broomstick on the barstools for me.

  • ۞ BodyRocker ♥ Beth ۞

    Just looking forward for the next WO/trainer ! Im too curious … is that the LAST WO leaded by Lisa ? Whoa…

    • Anonymous

      he said last one for february!

      • Anonymous

        I wonder who will take over when Lisa goes for her surgery tho?

        • Anonymous

          somewhere she said that she would have workouts for us, that she wouldn’t leave us stranded? So maybe they are going to film a bunch in advance. Wouldn’t you need several months to recover, though? Sean did ask for more applications near the end of January on his facebook, maybe they will have more hosts? I don’t know!

        • Anonymous

          somewhere she said that she would have workouts for us, that she wouldn’t leave us stranded? So maybe they are going to film a bunch in advance. Wouldn’t you need several months to recover, though? Sean did ask for more applications near the end of January on his facebook, maybe they will have more hosts? I don’t know!

    • Anonymous

      he said last one for february!

  • Samanthina

     Hi,guys,here are my score:

    1) Push Up & Twist 12

    2) Sandbag Swings – 15

    3) Switch Lunge 26

    4) Bentover row –27

    5) Side Lunge – Left Leg – 13

    6) Side Lunge – Right Leg –13

    7) Push-Up & Touch Shoulder 16

    8) Lunge & Twist –18

    9) Shoulder Press & Squat – 14 ( I did it with kettlebells) 

    10) Elevated Push Ups 29

    11) Mountain Climbers 50

    12) Reverse Pull Ups – 23

    13) Plank (n/a)

    14) Side Oblique Plank – Left

    15) Side Oblique Plank – Right

    16) Tricep Dips 12

    17) Goblet Squats – 15 ( I did it with kettlebells)

    + a burpee for Erin

    Thank you,guys! :)

  • 1Ivana

    rest day for me…!! :)

    • Mmghia

      I love those. Enjoy!!!

    • Mmghia

      I love those. Enjoy!!!

  • Anonymous

    I rly love 30 sec. intervals because i can push all the way thru without getting in my head.  Im going to attempt this workout twice thru!

    • ۞ BodyRocker ♥ Beth ۞

      Hey Becks, would like to talk w/ you ! what’s your FB name ? search for Ken Kop :)

    • Anonymous

      I did it! such a good workout, 2x thru

      1. santana pushups- 7,7
      2. 30lb. swings- 19,16
      3. jump lunges- 18,20
      4. rows (2 15lb dumbells) – 12,14
      5. side lunge (30lbs) L- 9,9
      6. side lunge (30) R- 10,9
      7. pushup and tap- 8,10
      8. James Bond Lunges- 6
      9.squat and press (30lbs)- 6,6
      10. elevated pushups on med. ball- 6,6
      11. Mt. climbers- 58,66
      12. pullups (assisted w/ 25 lbs) 3,4
      13. plank hold w/ feet on med. ball
      14. left plank hold
      15. right plank hold
      16. dips- 7,7
      17. wide squats (30 lbs) – 7,10 

      It rly got me sweating and my arms were burning! It was a good combo of exercises so I was able to keep doing everything w/ proper form and do the whole thing twice.

      • Gerri Lee Schafer

         great job!!!!

    • Anonymous

      I did it! such a good workout, 2x thru

      1. santana pushups- 7,7
      2. 30lb. swings- 19,16
      3. jump lunges- 18,20
      4. rows (2 15lb dumbells) – 12,14
      5. side lunge (30lbs) L- 9,9
      6. side lunge (30) R- 10,9
      7. pushup and tap- 8,10
      8. James Bond Lunges- 6
      9.squat and press (30lbs)- 6,6
      10. elevated pushups on med. ball- 6,6
      11. Mt. climbers- 58,66
      12. pullups (assisted w/ 25 lbs) 3,4
      13. plank hold w/ feet on med. ball
      14. left plank hold
      15. right plank hold
      16. dips- 7,7
      17. wide squats (30 lbs) – 7,10 

      It rly got me sweating and my arms were burning! It was a good combo of exercises so I was able to keep doing everything w/ proper form and do the whole thing twice.

  • Gerri Lee Schafer

    Morning all, I will do this WO later in the week.  Today I did one from Jess…Thuper Thexy Thighs
    24 rounds 10/20

    1/ HKS 60-59-58-58
    2/ frog squats 18-18-16-13
    3/ jump lunge 23-24-24-24
    4/ HKS 58-59-55-59
    5/ jump knee tuck 35-32-30-30………….Jess did ninja jumps
    6/ burpee 4-4-4-4

    finished with my extras

    25 swiss ball pass – 25 regular PU – 25 super girl planks
    25 swiss ball pass – 25 santana PU – 25 super girl planks
    and repeat both rounds again

    • BodyRocker_Bonnie

      Nice extras!

    • Anonymous

      I did Bullet Proof Workout by Jess!

      HKS – 56, 40, 40
      burpees – 4, 4, 4
      HKS – 47, 44 ?
      jump squats – 16, 16, 19
      HKS – 50, 40, 51
      mountain climber – 59, 58, 61

      followed with 20 narrow squats
      20 plank kick unders
      20 plank leg ups
      40 cross knee up
      20 reverse curl up hanging off pullup bar
      MAM!

      I will probably have little whip bruises on my butt and thighs from how many times I whipped myself skipping!

      burpee for erin!

      • Gerri Lee Schafer

        MAM!!!!!!!!!!!!!!!

        • Anonymous

          oops I screwed it up already, it was supposed to be 200! not 100! crap, now I’ll need to do 300 tomorrow!

  • Kat<3bodyrocker4life

    I did this a little different and made it a time challenge.  I did each exercise for 20 reps with a bonus on the end of different exercises at 10 reps each
    pushup + twist 20 reps
    sb swing 20 reps
    jump lunge 20 reps
    bentover rows 20 reps
    side lunge left leg 20 reps
    side lunge right leg 20 reps
    pushup + shoulder tap 20 reps
    lunge and twist 20 reps
    shoulder press + squat 20reps
    elevated pushups 20 reps
    mountain climbers 20 reps
    reverse pull ups 20 reps
    plank dips (did the dips for reps) 20 reps
    side oblique plank dips 10 Right side
    side oblique plank dips 10 Left side
    tricep dips legs extended 20 reps
    wide squats (sb) 20 reps
    BONUS
    dive bombers 10 reps
    plank pushups 10 reps
    High knees SB 10 reps
    SB calf raises 10 reps
    Around the world SB 10 reps
    SB cleans 10 reps
    Speed runners 300
    my time was 19:27 Thanks for always motivating me BRCrew!! <3

  • Natalie Anna

    DAMN she is a BEAST

    • ۞ BodyRocker ♥ Beth ۞

      Hi Natalie, R U New to BR.TV ?

      • Natalie Anna

        Nope haha I’ve been body rocking for years now. Like at least 2 or 3 (: but just how she was moving through those exercises was insane!!!!

  • Ash

    I do not even know where the conversations are on the facebook. How do we find anything?

  • http://twitter.com/MrsNaughtywed Mrs. Naughtywed

    Sorry but if you think you need a boob job, then something’s wrong with you. Don’t ruin your body for the sake of higher ratings. You have a wicked body already. I’m really enjoying not seeing double D’s in my face while I watch your workouts. Please don’t ruin your body. If you get a boob job, I think I might stop coming here. 

    • http://pulse.yahoo.com/_QJJI6SPNRUINPFKBU6S6TX6LJI Pav

       Good riddance!

      • Backtomobay

        Not nice Pav.

      • ZoeRocker

        Another scorcher from Pav ladies and gentleman!

    • Anonymous

      I think someone on FB summed it up best when they said: 

      “BodyRockers don’t put junk into their bodies.”

      Never mind the aesthetics of how it will make you look. Or even how it will make you feel. I think sugar, lard, fat, dairy, simple carbs etc. are all better for your body than silicone. Routine surgery or not; it’s not totally safe, and it’s totally not necessary. Period.

      • mel

        there are saline breast implants

  • BodyRocker_Bonnie

    Thank you for your words, Freddy.  You constantly bring me back to center with these messages, I will never tire of hearing them.  

    I also wanted to share with everyone that during my recent sibling reunion we ended up having a discussion on “who are your heros?” and we each shared a few.  Well, one of mine was the BodyRock Community.  I described what this is, and that as a whole group you guys are a hero that I admire and am inspired by and you help me seek to be a better person inside & out. 

    Thanks everyday, BodyRockers! 
     

  • Anonymous

    I did Enjoy the Burn Workout this evening after work!  http://www.bodyrock.tv/2010/10/24/enjoy-the-burn-workout/  total sweat!

    tomorrow if I have enough time (I have errands to do after I go bowling!) I will try to do Bullet Proof Workout – by Jess from Dec 17th, https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574  and after work tomorrow night I plan on doing Gaga for Tight Booty http://www.bodyrock.tv/2010/09/15/gaga-for-tight-booty/

    this workout of lisa marie’s is written in for monday as that’s the only place I had room for that many exercises!  ha ha!  I added a star crunch on to the end in order to make it 18 exercises so that it will be 12 minutes! going to have to write it on my white board to keep track!

    • http://focusandfeelfreetofly.blogspot.com/ masage

      I too added an extra exercise – high knees with jump rope. 12 minutes aren’t 12 minutes, if they aren’t complete. ;) It was fun and it went too fast – was done doing it before I realised I was exercising. :)

      • ۞ BodyRocker ♥ Beth ۞

        Hi masage, R U A fan of Tomb Raider series ? I am ! :)

        • http://focusandfeelfreetofly.blogspot.com/ masage

           Hehe, no, not a fan, but I like the whole figure – style and all. Besides I kind of have similar figure when I am my fit self. ;) I can’t find you on FB, though. Try contacting me, if you like, you have link to my blog on my profile here or you can try using the same name I have here on twitter (if you wish). :)

  • Anonymous

    I did Enjoy the Burn Workout this evening after work!  http://www.bodyrock.tv/2010/10/24/enjoy-the-burn-workout/  total sweat!

    tomorrow if I have enough time (I have errands to do after I go bowling!) I will try to do Bullet Proof Workout – by Jess from Dec 17th, https://www.facebook.com/pages/Jessica-Lynn-BodyRockTv-Host/289911214366574  and after work tomorrow night I plan on doing Gaga for Tight Booty http://www.bodyrock.tv/2010/09/15/gaga-for-tight-booty/

    this workout of lisa marie’s is written in for monday as that’s the only place I had room for that many exercises!  ha ha!  I added a star crunch on to the end in order to make it 18 exercises so that it will be 12 minutes! going to have to write it on my white board to keep track!

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

    This looks great!!! Just tell us how many rounds and we’re ON!

    I love you and all that you’re doing but…I think we would love some more lower body love.  LM squats way less than Z ever did–Z used to squat down as far as she could, and LM seems to be more injury-aware, but I think some instruction on squats would do us good.  I know personally that squatting as low as you can go is good ONLY if you have proper form and proper awareness of what good form is.

    Thanks again for all you do. :)

    • Anonymous

      she said to do it once! unless you wish to do more! personally I think you should do it 3 times! ha ha! just joking!

    • TonyaN

      I have to say I would love to see more legs involved, I know diffrnet trainers focus on diffrent things and Z loved lower body and LM does a lot of upper body which i do appreciate but can we please get some more legs involved. And is it just me or does LM seem to have bad form on the side lunges? I think it might have been the camera angle?

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

    This looks fun – I like these workouts where you don’t repeat the same move unless you repeat the workout. Thanks for posting Lisa’s scores!

    Thanks for the Twitter add :)

    I posted some breakfast recipes today:

    Grapefruit with ginger syrup & mint for breakfast, snack, or dessert: http://moveeatlivewell.blogspot.com/2012/02/grapefruit-with-ginger-syrup-mint.html

    Homemade granola: http://moveeatlivewell.blogspot.com/2012/02/flexible-healthy-delicious-granola.html

  • Gerri Lee Schafer

    thank you for putting on some bottoms….LOL…

    • Anonymous

      Haha that was my first thought: PAAAANTS!

      Though I’ll admit, I was even happier when I saw some old moves. Santana Pushups, Sandbag Swings, Side Lunges, OH MY! :)

      • ۞ BodyRocker ♥ Beth ۞

        Yeah … Im happy she took my words into consideration :)

    • Anonymous

      Haha that was my first thought: PAAAANTS!

      Though I’ll admit, I was even happier when I saw some old moves. Santana Pushups, Sandbag Swings, Side Lunges, OH MY! :)

    • MariaBjørgJepsen

      YES, her legs look even stronger in tights :)

  • Amber

    This looks very similar to Spartacus…I love this workout!