Mar 1 2012

Live My Life – 420 Rep BodyWeight Challenge – Day 4 Week Four of the February 30 day Challenge

Hi BodyRockers:

Sean here – I found this workout brutally hard. I’m sure you will find it a challenge too. Knocking yourself on your ass once a week by upping the game is never a bad idea. BodyRocking pretty much guarantees that you will never plateau or get bored. All you have to do is show up in your living room and we will keep it fresh for you :)
Freddy, Lisa, and I had a good discussion yesterday about what March will bring all of us BodyRockers. We are shifting gears and mixing things up by moving from month long challenges to mini week long programs that focus on bodyweight “HIIT” training. We are getting back to the basics of using your body for resistance. Each week starting this Monday we will be hammering away at those stubborn “problem areas” with an extra exercise in each workout to chip away at those muffin tops, love handles, inner thighs and pancake asses :) On the diet side of things we will work to establish 1 solid new healthy eating habit per week. If we can put just 1 new clean eating habit per week into our life we will rock some awesome changes in March and beyond. Little steps, 12 Minute workouts, fresh challenges and targeted training. It’s going to be a lot of fun so get ready.
As part of getting back to the BodyRocker basics in March we will be using our interval timers and just 1 piece of equipment per workout. If there are 4 exercises then 3 will be bodyweight only and the fourth will be equipment based to maximize the burn and add some fresh variety to our routines. We will always provide you guys with an alternate exercise for any movement that uses equipment so that no matter where you are you will be able to BodyRock with us. Lisa will be leading you guys through our 12 Minute routines and I will be challenging you guys with longer rep challenges. All in all we have an awesome month planned :)

In other news today I spent some time talking talking about my love of animals in general and Cali the BodyRock mascot in general :) You can check out my note on my Facebook page here.

Lisa posted about the new March challenges and posted some new diet tips and advice here.

Freddy shared the picture that originally inspired the creation of BodyRock.Tv and also posted a note on the power of social networking and what direction he thinks the internet is moving in here.

Best,

Sean.

Workout Breakdown:

This is a 420 Rep Challenge. You will do 7 exercises 3 rounds 20 reps per exercise! Push through the workout as quickly as you can. Once you have completed 20 reps move onto the next exercise until all 420 reps are completed!

1) Bunny Hop Push Up With Leg Raise

2) Pull Ups

3) Surfer Kick Outs with (2) Jacks-this counts as one rep

4) Sumo Ass Out

5) Plank Drunk Chicken

6) Sumo Squats

7) Jump Squat with (2) low squats-this counts as 1 rep

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
  • Vivi

    I did this one this morning for the first time and what a killer workout !!!
    What a sweat  !! OUCH !!

    My time is 19.56 min
    With sit ups pull ups instead of regular pull ups because no pull ups bar here ;) And for sure I couldn’t do yet 20 regular pull ups without assistance ! I work them to the gym but I can just to do 10 without stopping…very hard exercise!

  • Vivi

    I did this one this morning for the first time and what a killer workout !!!
    What a sweat  !! OUCH !!

    My time is 19.56 min
    With sit ups pull ups instead of regular pull ups because no pull ups bar here ;) And for sure I couldn’t do yet 20 regular pull ups without assistance ! I work them to the gym but I can just to do 10 without stopping…very hard exercise!

  • http://www.facebook.com/people/Heidi-Miller/100000882756866 Heidi Miller

    Wow that was tough!! But it felt great to do it.. 38 minutes for me and my husband!

  • Anonymous

    I had read your improvements already! they were awesome!

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

    OK this little fat lady just completed this work out. It took me an hour and 5 minutes and some modification but I did all of it.    I feel like Rudy.  ( =  Someone pat me on the back please.

  • Anonymous

    you’re welcome Jimmy! good luck!

  • MariaBjørgJepsen

    I beat my old score from 3 weeks ago a little = 19:54 VS 20:38, yay :)
    I have no pull-up bar, so I did reverse pull-ups on my dip station the first time. Today I did “sitting” pull-ups on the D.S., which I found a lot harder! 

    I do get a little confused with the Surfer Kick-Outs. I count 1 rep as: Jump into Plank position, 1 Push-up, Jump into squat, 2 Low Jacks & 1 turn around. 

    Is that correct? Because I see others doing this whole combo one more time as 1 rep. 

    Abs: 03 x 10/50
    1) 3 Way Abs: 9 (sets).
    2) Reverse Curl Roll to Stand: 15.
    3) Competition Sit-Up: 21.

    Butt: Lisa’s butt/thigh combo #3 from last week.

    Love, Maria

  • MariaBjørgJepsen

    I beat my old score from 3 weeks ago a little = 19:54 VS 20:38, yay :)
    I have no pull-up bar, so I did reverse pull-ups on my dip station the first time. Today I did “sitting” pull-ups on the D.S., which I found a lot harder! 

    I do get a little confused with the Surfer Kick-Outs. I count 1 rep as: Jump into Plank position, 1 Push-up, Jump into squat, 2 Low Jacks & 1 turn around. 

    Is that correct? Because I see others doing this whole combo one more time as 1 rep. 

    Abs: 03 x 10/50
    1) 3 Way Abs: 9 (sets).
    2) Reverse Curl Roll to Stand: 15.
    3) Competition Sit-Up: 21.

    Butt: Lisa’s butt/thigh combo #3 from last week.

    Love, Maria

    • Vivi

      Without seeing you rcomments I did exactly like you : sit up pull ups (no pull ups bar either) and for the surfer I did like you for 1 rep.

  • http://twitter.com/anngrech Anna Grech

    ohh i’m so stupid! i did this about 2 weeks ago just that… i did 7 rounds instead of 3 haha… anyways i loved this workout :) great job guys, you are awesome, thank you for all the effort you put in giving us all these workouts! can’t wait to re-try it, this time just 3 rounds though :) )

  • Lisa-Marie Gomez

    my husbands time 50.45 and my time 55.50
    This was a brutal workout, i almost gave up after the 2nd round but i pulled through it! :) We feel great! Thanks Sean for this hardcore workout ;)

  • Marievamp

    I gave it a try yesterday…. and omg…. it took me 38min56sec but I did the pull up with a chair so I could push with my legs ’cause I’m definatly not strong enough just yet to get even one done. At least I got it done!!!! :)

  • Chris Lee

    finished in 33:55, but i threw a pushup into the plank/tricep lift/star jack by mistake. d’oh!  that was a killer w/o!  i was shaking by the end of it.

    • Gerri Lee Schafer

      nice time Chris….one of these days you’ll learn to read the instructions…LOL…that ended up being a WHOLE lot of extra PU’s

  • Anonymous

    I don’t know if anyone responded to you or not in the meanwhile, sorry it took me so long to. A pendulum is – put yourself in the “pike” position, hands down and feet down, bum up high. one foot straight down, one out to side, you will bring that foot down, while kicking your other straight out to side, switching your feet. It looks like the pendulum on a grandfather clock. and the low squat was – do the squat jump forward and then do two squats – pulsing, keeping in squat, keeping yourself low. Hope you understood that!

  • Cindy

    This WORKOUT should be the FITNESS TEST because It challenges your mental and physical strength at the same time. My time was 36 minutes and it left me like a river of sweat. For this reason, I love Sean’s workout because he can really test your endurance 100%.
    Thanks!

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

    Jeez… I do dread your super tough workouts, Sean. All the same, they push me to the limit, and it feels so good afterwards, that even with modifications – I do your workouts to the best of my ability. 
    I cut this workout in half and did 3 rounds of 10 reps per exercise. I don’t have the excuse that I’m sick, or short for time, or that I’m unfit – Because I’m pretty fit these days… But there’s no way my motivation would have stayed doing 20 whole reps per exercise. Gosh this was tough!
    The pullups … I ended up doing jump ups and negative pullups – I can’t yet do proper pullups. 
    My time for 210 reps was 24:00:09.
    Feeling this workout in every muscle in my body – thank you Sean, Freddy, Lisa-Marie. I love BodyRocking SO MUCH! x

  • Anonymous

    little confused about exercice #3) surfer kick outs &2 jacks
    what I did was
    plank-push up -jump to squat-2 jump jacks-jump to plank-push up jump to squat-jump/turn= 1Rep 
    is that correct?
    anybody?
    Sean

  • Anonymous

    hard one
    34:15 min

  • BodyRocker_Bonnie

    I did this one this morning, but adapted as an interval workout because I’m short on time….It was a great sweat!

    I started off with my March Abs Madness Challenge (200 reps)
    2 rnds of:  25 star crunches, 25 SB swings, 25 ugi ball passes, and 25 airborne kicks on dip station

    Live My Life workout – adapted to: 14 rounds / 10×50 / 7 exercises, 2 circuits

    1.  PU with 2 leg raises and bunny hop fwd:  8, 7.5
    2.  Reverse PUs on dip station:  21, 20
    3.  Surfer kickouts & 2 low jacks with spin around:  8, 7
    4.  Pendulum Swings:  36, 32  (I counted on one leg out only)
    5.  Plank Drunk Chicken:  5.5, 6  (VERY FUN)
    6.  Sumo Squat w/ alt. leg raises:  24, 25
    7.  Jump fwd & 2 squat pulses:  11, 8

    Afterburn:
    5 rounds of:  10 mogul plank jumps & 5 8lb manmakers
    5 rounds of:  25 high knees and 5 pushups (back to back fast)

    A super morning!

    • Gerri Lee Schafer

      nice Bonnie

      • BodyRocker_Bonnie

        thanks :)

    • MariaBjørgJepsen

      Awesome idea, sweety :) I wanna give it a go this week!!

  • Mary Lou

    I knew I should have saved this for the weekend but… It’s a half day of school for the youngest so I knew time would be short. I did the first round of 1/2 burpee thingys on my toes, second round on knees and reverse pull ups instead of pull ups and got thru 2 rounds in 26:30. Maria’s time of 20 minutes is totally inspirational! I gotta move my old butt!!

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

    3/4/2012
    I walked to the apartment gym, then realized I left my workout log & phone at home. Luckily, I was able to remember the workout, but I did 3 jacks instead of 2 for the jack surfer combo & counted 2 leg switched as 1 rep for the pendulums.  This took so long!  

    47:20

    Plus an 80 rep ab bonus to round up to 500 reps
    10 straight abs
    20 bicycle (each switch = 1 rep)
    5 side plank leg abduction + knee tuck per side
    10 side plank bicycle per side
    20 hanging knee raises

    Thanks!

    PS – This is totally unrelated, but I played my best round of golf yet today :)  It was a beautiful, warm day in LA.  

  • Anonymous

    I did one round of this one took me 20 min 43 sec!  what?  I couldn’t understand why it was taking some people so long!  ha ha!  guess I know

  • Gerri Lee Schafer

    OMFG……that was 540 push ups!!!!!!!!!!  The only mod I made was the pull ups were toe assist on a stool.  Took some breathers in round three, my total time was 35:04

  • MariaBjørgJepsen

    Gerri explains it all perfectly :)

  • MariaBjørgJepsen

    Oh MY, pure Brutality, Sean! So much sweat. Brutus called my name many, many times through this workout. It took me = 20:38.

    Thanks for pushing!!!!

  • Gerri Lee Schafer

    OK, got this one down for my Sunday WO, will report back on my time

  • Tori Bradford

    This was so hard.  It took me 17 minutes to do the first round.  Because of time constraints I did the second round modified and then I had to forget the third round.  It still took me 26 minutes.

  • 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 13
    2/ SB swing 18
    3/ jump lunge 39
    4/ bent over SB row 26
    5/ left side lunge SB 14
    6/ right   ”        ”       14
    7/ tapping PU 18
    8/ lunge and twist w/ 2×10 lb weights
    9/ SB squat and press 15
    10/ decline PU 29
    11/ mountain runners 76
    12/ reverse PU 17
    13/ plank with alternating leg in air
    14/ side plank L
    15/ side plank R
    16/ chair dips 31
    17/ goblet SB squats 19
    18/ 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 bells
    25 per side cross knee drives
    2 x 25 SB swings
    25 per side weighted side crunch w/SB
     

    • MariaBjørgJepsen

      You HOT Woman ROCK!!! :D

  • Kathy_Bodyrock

    the workout took me 36:52 – I did the Pull ups with a modification (one leg assistend)! that was brutal and i really push hard :D goood sweat – thanks guys :)

  • Anonymous

    hey guys!  slept in almost an extra hour this morning! (didn’t even hear the alarm going the whole time! lol)  so no workout then, but did manage to get in my workout after work.  did Hot Viral Sweat Workout http://www.bodyrock.tv/2010/10/26/hot-viral-sweat-workout/  omg it just went on and on round after round!  ha ha!  so sweaty! & hard!

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

    38:42!  I’m pretty proud of myself!  And for the pull up rounds I switched to seated pull ups with my legs up on a chair (not reverse push ups–seated pull ups).  First round, I got 10 real pull ups, then 10 seated, second: 9/11, third: 8/12.

  • Jules

    Thanks Sean, killer workout!  Took me 42:05 min.  Absolute burn. Had the day off and wanted to sleep all day,but I pushed myself to do this w/o and soooo glad I did.  Total body w/o in 42 min, YAY.  Have a fantastic weekend everyone <3

  • Gerri Lee Schafer

    my thoughts…chest lift, lie on your belly, bring your arms down bent by your side, elbows low, fists around the head as you lift your upper body off the floor…I’ve also done these as supermans, lie on the ground, arms over your head, lift arms and upper body off ground same time as lifting legs off and a good butt squeeze…this version really works your lower back.

    I think she means lie on your back, arms and legs out “star” , crunch up lifting left arm to lifted right leg, do other side…I think

    • MariaBjørgJepsen

      You are perfectly right, dear Gerri :)

  • Elena Ioan

    Shean: You’re a machiiiiiiiiiiiiiine! It took me 44:38 to complete, and I did regular reverse push-ups instead of pull-ups, and more than 5 minutes after the workout, I’m still catching my breath! :) What a killer! ;)

  • mel

    Lisa – are you going a little “stir crazy” over there?!  It was brilliant and brought a laugh/smile to many!!!

  • Anonymous

    ha ha! you can actually pause the video so she is in the arch of sean, so she’s under his belly! lol

  • Anonymous

    hey people,

    I see from reading the comments that some people are having trouble with what the exercises are!  this is what I wrote down for the workout breakdown, maybe it will help!

    1.  pushup/ 2 leg raise/ jump legs forward & back
    2.  pullups
    3.  burpee with pushup/ 2 jump jacks/ surfer turn
    4.  pendulums
    5.  plank on elbow/tricep raise/ feet in/  jump up & star jack
    6.  sumo squat  with side leg raise
    7.  forward jump squat with 2 low squats

  • 1Ivana

    I have to tel her how cheering you all are!!

  • 1Ivana

    don’t stop eating, just change what you are eating!!!
    I think they talk about that on facebook a lot…check it out, very simple rules!..
    I don’t have facebook but I know they are talking about eating and food… a lot!!!

  • 1Ivana

    me too… but only after whole day looking at the picture..hahaha :)

  • Anonymous

    yah that one confused me too!  it was short and it seemed he was doing different things, I finally decided that he did a burpee with a pushup, 2 jump jacks, and the surfer is where you jump and turn, and then you do it again.

  • 1Ivana

    good for you!

  • 1Ivana

    Hi there…

    so I did yesterdays workout just now…
    and I did some bonus abs and 4 min interval skipping after…

    But I will share someone else score today..you see that friend that I told you about earlier today..she redid her workout from her firs bodyrock workout ” I am crazy but you like it”…
    last year she did 29 reps..today 54!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    Living prof that we can do it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    I am sorry my dear if you didn’t want the whole world to know, but I am so f****** proud of you,I really am and I wanted to tell everyone how much!!!!!!!

    kisses to you all

    • Anonymous

      awesome! friend of 1lvana’s!  amazing improvement!

  • ulla

    You’re missing the fact that the World is a globe, I guess. I’m not sure where you are, but it’s probably somewhere in Europe, right? Freddy, Sean and Lisa-Marie are in Canada, so they start their day a few hours later than we europeans do. Then they need to shoot the workout, edit it, and upload it to YouTube before they can post it here. This whole process probably takes five to seven hours, so they only get to post it at the end of a canadian working day – which is in the middle of the night in Europe :-)

  • BodyRocker_Bonnie

    Hi Sean, Freddy & Lisa Marie – - I’m really looking forward to seeing the bodyweight workouts you have planned for next week.  Its sounds awesome!

    I’m saving this workout for Saturday since I need to keep it short to get to work M-F.  So I revisited Lisa’s Bringing Sexy Back workout from the January Challenge.  I’ll post under that workout.

    I am also in for the March Ab Madness challenge!  This week I am doing the same 200 rep ab workout every morning focusing on core, with any extra inspired moves on top of it.  Here’s what I’m up too…

    Week 1 Abs (Core) – two sets of the following
    25 Star Crunch
    25 SB Swings (25lbs)
    25 8lb Ugi ball passes
    25 airborne kicks on dip station

    I added 5 sets of:
    10 elevated pushups
    10 Weighted Standing Crunches (holding 8lb weight behind head, and slowing bend over and come back up)

    whoot!  Its Friday!!
     

  • Samanthina

    Me too, since i started bodyrocking 1 year ago, I always see the workouts one day later

  • Samanthina

     Hi,guys,I’ve just did it in 25:15 min.It was hard.And after I did a healingburpee for Erin
    Thank you very much,Sean! :)

  • Gerri Lee Schafer

    Morning, will have a look at this one later today.  Did Z # 1 this am…took 12:10, then I did Z # 6 and got 6 full rounds plus 10 pulse squats and 2 burpees

    My March Ab Madness for core today, 200 reps total

    2 x 25 weighted plank rows using 10 lb hex bells
    25 per side cross body knee drives
    2 x 25 SB swings w/32.5 lb
    25 per side weighted side bends (love bends) w/32.5 lb SB

    then I did 50 SB squats and 2 x 25 SB squats w/32.5 lb

    • Chris Lee

      nice work, gerri lee – you killed me!

      • Gerri Lee Schafer

        but I bet you can throw a big rock further than me…LOL

      • Gerri Lee Schafer

        Esel motivated me to do more than one Z today, he’s been doing 45 minutes each day this week cycling through the Z’s…crushing them…damn..you can follow him here if you want http://www.facebook.com/profile.php?id=100003533083551

  • http://aphrodiitee.deviantart.com/ Isidora

    YAYY Bodyweight!! :D

  • MariaBjørgJepsen

    Oooohh, this one looks like brutality!!! I will save it for tomorrow, since I did my workout for today. I might chose a “lighter” one later today :D  

    Yesterday I made up a new silent workout:

    “Hot Quiet Stranger”: Time Challenge
    1) Back Leg Elevated Lunge, R: 50.
    2) Back Leg Elevated Lunge, L: 50.
    3) Diagonal Star Abs: 100.
    4) Frog Squat: 50.
    5) Diving V-Abs*: 100.
    6) Plank Slide Jacks: 50.
    7) Diamond Push-up (knees): 50 
    8) Frog Squat: 50.
    9) Tricep Dips: 50.
    10) Side Crunch, L: 50.
    11) Side Crunch, R: 50.
    12) Dancing Crab: 50.
    13) Elbow Plank Leg Lift: 50.
    14) Bicycle Abs: 100.
    15) Elbow Plank Knee Tuck Slider*: 30.
    16) Elevated Butt Squeeze: 50.
    17) Chest Lift: 50.

    I did 1 round and I was dripping with sweat. Did another round later, which was a little tough :)

    *Lay on your back, spread the straight up legs into a V, lift your upper body and “dive” in between the legs. Arms in front and together in ear height as a swimmer. Upper body down again and legs together as 1 rep.

    *Elbow Plank, slide forward towards your chest with your feet together, as far as you can go, slide back into plank again.

    ENJOY!!!

    • BodyRocker_Bonnie

      Hey Maria! I will have to check out this workout! I have been doing my star crunch abs in the same manner in which you are describing your Diving V-Abs. Whoooo, they are awesome, I love them! And I like your name for them too.

      • 1Ivana

        I am doing them regularly with my ladies..they hate them, but… :) )

        • MariaBjørgJepsen

          …AND love them, for what they do to their abs, haha :)

      • MariaBjørgJepsen

        I love them too, so fun to do :)

  • 1Ivana

    Hi there…

    So I have something to say…
    I have a friend…she is bodyrocking for a year now, but she is not posting comments,but I know she reads them..

    So if YOU are reading this (you know who you are) HAPPY  ANNIVERSARY…
    this one is for you…

    sretna ti godišnjica!!!

    http://www.youtube.com/watch?v=HgzGwKwLmgM&ob=av3e 

  • Anonymous

    ha ha ha!  you can’t fool me, she’s not upstairs making a goofy video, she’s sitting at the table wearing a pink top!  can you spot her, it’s like trying to find waldo!

    you’re not supposed to drink with your left hand sean, you make the bodyrock upside down!  ha ha! poor lefties, world is not made for them!  have two lefty brother’s and one lefty son!  try sitting 3 lefties at a family dinner, you have to put them at ends of tables, or all in a row or you’re playing dueling elbows!

    Cali is so cute!  how come she lost all her teeth?  How’s she going to eat?