Mar 2 2012

Get Ripped in Just 30 Days Fitness Workout – Fit Test – Day 5 Week Four of the February 30 Day Challenge

Posted by Frederick | In All Videos, All Workouts, Featured Articles, February - 30 Day Challenge, Food And Diet, Today's Workout, Uncategorized

Hi Bodyrockers,

The Final Day of the February 30 Day Challenge is here !!

Firstly, I wanted to welcome all of the New BodyRockers to the page – Hello :)) Thanks for stopping by again :)) & For those season hardcore BodyRockers reading this right now all over the world I wanted to send you a little shout out too. Never Forget you are inspirational !. You may think that your post’s go unread but they don’t, you may think that what you have to say none will be interested ? .. but they are !! There are so many people looking for the smallest of answers, remember when you had to ask how long it took to hard boil an egg ? well somewhere, someone is reading your posts and no matter how big or small the post, they are connecting with you and you are single handily changing their outlook, perspective, drive & ambition for the better !! … so please, never stop being you, and keep the positive energy and spirit that is the essence of BodyRock (you) alive.

You never cease to amaze us with the energy you bring & it keeps us pushing to make every workout bigger, better & more inventive to make sure that we are keeping up our end of the bargain ;) keeping you on securely on the wagon is out main objective & making it as fun and enjoyable, while still achieving the goal is the daily target. The joining together to keep each other focused make this community what it is today, and you guys are just one of the reasons that its the largest FREE workout program in the world – and growing with every click !! We are blown away at your scores, pictures and dedication to make your lives healthier, happier & continue to make changes that inspire others.

So what’s the final fit test mean to you ?? and why should you do it today ??

This is where you see just how far you have come in such a small period of time, Completing 12 minutes everyday together gives us a feeling of satisfaction that wether you only BodyRock one a week or every now and then, any positive changes that you make in your life should be praised.


The Fit Test:

Push really hard today & make sure you post your progress on the Facebook & Website

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. We will be using our interval timers in every single workout of this 30 day challenge and it is basically the only must have item for BodyRocking. Our timers let us know when to switch exercises and the “beeps” keep us all pushing harder then a regular clock ever could. Ask any seasoned BodyRocker and they will tell you that working out with our timers takes it to a whole different level.

1. Squat Jumps

2. Push Ups

3. Burpees

4. High Knees

5. Switch Lunges

6. Tuck Jumps

7. Tricep Dips

8. Straight Abs

Your next workout will be posted on the site everyday to follow along with a NEW Diet Challenge & also supplement information to support your fitness & training programme. If you still need convincing, Just read this from last months 30 Day Challenge – Click Here

We will be checking in everyday on Facebook, giving tips and little pep talks so please “like” BodyRock.Tv on Facebook here to receive these updates.

Lisa-Marie has posted about the new New March Challenges* here and posted some new diet tips and advice here.

New to BodyRock:

Hello :) & Welcome to the worlds biggest Free workout class.:)

We are following the Following Programme – 30 Day TimeTable – post this to your fridges, desks etc… as this is your Free Personal Training programme for the next 30 Days.

The First Step you need to take is to click the links below and watch the videos & then Perform the Fit Test. This is to see where your fitness level is at from day one. Then visit the Website or The Facebook Pages to get your daily workout & diet plans.

Fit Test Introduction & Timetable: Click here

Fit Test Day One : Click here if you are just starting the Fit Test

Download the Timetable on Facebook Here (Click the Download button below the Picture to enlarge)

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.

Feel the burn !!

Freddy, Lisa-Marie & Sean =)

  • Anonymous

    I was kinda hoping there would be a brief introduction by Lisa, her motivational stuff, I love hearing her, she is always so bubbly and positive. :) 
    Anyway, we’ll see you again on Monday, yeeeey! :D Can’t wait!

  • 1Ivana

    Helloooooooooooooooooooooo!!!

    Where is everybody???????????
    :)))))))))))))))))))))))))))))))

    so I did Zwow 7,took me 17:18

    ab bonus…10-50, 4 rounds
    1. wall knee tuck    29 28
    2.straight abs         33 30

    this evening I am going to an AMUSEMENT PARK…I thing it was 20 years ago when I last went…
    hahahahhahahahahahahahahha…OMG,the kid in me…:))))

    kisses to you all

  • Kathy_Bodyrock

    thank you guys for this february challenge :) that was brutal, sweaty and goood :D

    My scores: today /  (from the last fit test: 21th feb 2012)
    1. Squat Jumps: 38 (33)
    2. PU: 29 (21)
    3. Burpees: 16  (14)
    4. High Knees: 201 (173)
    5. Switch Lunges: 38 (37)
    6. Tuck Jumps: 42 (27)
    7. Tricep dips (sofa): 28 (18)
    8. Straight Abs: 23 (18)

    Great :D

    A wonderful and sunny weekend to all the lovely people and bodyrockers out there :))

  • Kathy_Bodyrock

    thank you guys for this february challenge :) that was brutal, sweaty and goood :D

    My scores: today /  (from the last fit test: 21th feb 2012)
    1. Squat Jumps: 38 (33)
    2. PU: 29 (21)
    3. Burpees: 16  (14)
    4. High Knees: 201 (173)
    5. Switch Lunges: 38 (37)
    6. Tuck Jumps: 42 (27)
    7. Tricep dips (sofa): 28 (18)
    8. Straight Abs: 23 (18)

    Great :D

    A wonderful and sunny weekend to all the lovely people and bodyrockers out there :))

  • Samanthina

    Hi,guys,thank you very much for the workouts,It were a  great challenge

    1. Squat Jumps-43/43

    2. Push Ups-72 /67

    3. Burpees-16 /14

    4. High Knees-163 /164

    5. Switch Lunges-46 /42

    6. Tuck Jumps-40 /37

    7. Tricep Dips-33 /27

    8. Straight Abs-32 /31

    + a burpee for Erin :)

  • MariaBjørgJepsen

    Today, Sunday: “Live My Life” = 20:38 plus ZWOW1 = 10:05.

    Love, Maria

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

    Today i revisited an older: 600 rep workout. 

    1. Half burpee + clave raises: 60
    2. one leg push ups: 60 These were alot harder than usual, i had to go down on my knees in like the 34 reps :(
    3. Flying jump lunges – 60
    4. One leg deadlift (3kg)- 30 each leg
    5. Bench crunches: 60 reps Ooouuch abs 
    6. prisoner squat kick up – 60 reps
    7. tricep leg lifts: 60
    8. diagonal backward lunge + up (with 6 kg and no jumping) – 30 each leg
    9. chest/tricep lift – 60 reps
    10. over the chair kick – 30 each leg

    total time: 30:50 min.

  • Anonymous

     Have so much fun Ivana!!!!  You just inspired me, to do zwow 7. thanks. I’ll post my scores afterwards

  • Cindy

    I did my fitness test today and I followed with Z#7 and AB Bonues of side plank and knee tuck and wall plank knee tuck.
    1- Squat jump 61
    2 Push up 28
    3 Burpee 26
    4 High Knees 220
    5 Switch Lunges 65
    6 Tuck jump 30
    7 Trice dips 30
    8 Straight abs 30
    Thanks!

  • Gerri Lee Schafer

    I would like to share a e-mail I got from my dear friend yesterday.  I’ve been talking about bodyrock.tv to her for a year, and when she visited me just over a month ago, I sat her down and showed her some of the older body weight work outs, my WO journal, and got very passionate about the site, the people, the feeling of pride you get when you finish a WO, etc.  When she went home, I sent her links for starting out, suggestions, etc and crossed my fingers.  Well, she is hooked, been working out 5-6 days per week and loving/hating it….LOL..so here is her funny story.

    Hi there. I just did a workout (Sexy Fit Beast) and my son put the
    new William Shatner album on while I was exercising. Not ideal music to work out
    to (and I LOVE William Shatner). The song called “Struggle” came on at the point
    where I was about to die- lyrics are all about how everything hurts, so tired,
    legs don’t work. Check out the song and sympathize with me.  Have a good
    weekend. 

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

    Hi Everyone,

    Do you remember Erin Goldfeder?  She is the Erin everyone does healing Burpees for after every workout.  It’s been about a hundred days since she had chemo and radiation therapie and  Erin is going in for a crucial test tomorrow and would like as much positive energy as we can muster.  She won’t know the results till Thursday, so if you could continue the Burpees and think of her as much as possible during this time it would be great.

    Thanks,
    –Chris

  • Bodyrocker_Audra

    Of course!  Who could forget!  Thank you for the update Chris!!!

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

    Today is my fit test day…. However I just woke to find myself with a fever and a sore throat :( Oh well… Well done to those who pulled through!

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

    Thanks for the update Chris; I’m sure that many of us who will be thinking of Erin tomorrow.  :)

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

    Thanks for the update Chris; I’m sure that many of us who will be thinking of Erin tomorrow.  :)

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

    I’m going to do the fit test tomorrow, hopefully at lunchtime.  I think my score will suffer on push-ups…Sean, your 420 rep workout was a breast!

    Here’s a bread I came up with this weekend.  It makes a great breakfast or snack & could easily be turned into muffins.

    Lemon-Ginger Walnut Bread: http://moveeatlivewell.blogspot.com/2012/03/lemon-ginger-walnut-bread.html 

  • MariaBjørgJepsen

    Thanks a lot for sharing, Chris. 
    I do think of sweet Erin and she will be in my prayers daily.
    I cross everything possible on Thursday!!!

  • MariaBjørgJepsen

    This ol’ intense sweat was in my book for today: 
    http://www.bodyrock.tv/2011/01/28/hot-body-beach-workout/.
    Give it a try, Bodyrockers!!!Love, Maria

  • MariaBjørgJepsen

    Looks so good, gonna try it, Jess :) Thanks for sharing!!!

  • Ronica

     Thank you Chris! Sending Erin an enormous Whoosh! bubble right now. When it reaches Erin it will surround her with all my love and positive energy and send her illness into oblivion.

  • Ronica

     Thank you Chris! Sending Erin an enormous Whoosh! bubble right now. When it reaches Erin it will surround her with all my love and positive energy and send her illness into oblivion.

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

    Let me know how it turns out if you do :)

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

    Hi Gummibunny08,

    I don’t remember anyone posting a tutorial on how to make a stitched sandbag.  There is a tutorial on how to make a homemade Ugi Ball here: http://www.bodyrock.tv/2011/09/20/home-made-ugi-ball/

    There might be someone in the comments who mentions such a tutorial there.  Over the years people will post images of things they have made and do remember seeing a nicely made homemade sandbag a couple times.  People have successfully made my pattern and Sara’s pattern balls in pink.

    There is a Pink Sandbag made out of a large Victory Secrets bag and duct tape here: http://www.bodyrock.tv/2011/02/04/home-made-sandbag-by-bodyrocker-katie-team-colorado/

    And I made a Sandbag out of two surplus military laundry bags and it can be found here: http://www.bodyrock.tv/2010/11/26/how-to-make-your-own-sandbag-by-chris/

    –Chris

  • 1Ivana

    Hi there

    today I did a first “fit test” with my ladies…of course I modified it, but we did it…They were skeptic at first, but at the end they were so glad we did it..and I am so proud of them, they did really good!!!!

    Had a busy day today so I will do my bodyrock workout tomorrow…

    kisses to you all

    p.s. oh yes, my first REMOVED comment…don’t know why…maybe going to amusement park isn’t so cool when you are 34…hahaahhaah
    or mentioning that I did “the other” workout that day…
    but…I don’t care,just…welcome to the club…hahahahah

  • Anonymous

    Hi gummibunny08!

    JessJN has a link to this pink sewn sandbag on her beginners bodyrock guide.  here’s her site – http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html  have fun sewing!

  • Anonymous

    good luck lana, & good on you!

  • Anonymous

    good luck lana, & good on you!

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    After a month of not bodyrocking, here are my scores for the fit test: (No mods)

    1. Squat Jumps-26
    2. Push Ups-9
    3. Burpees-5
    4. High Knees-70
    5. Switch Lunges-6
    6. tuck Jumps-6
    7. Triceps-11
    8. Straight Abs-6

    About a month ago, I weighed myself. Last week, I weighed myself again. I lost one pound. Awesome!

  • Mmghia

    Will be praying for you all God Bless. 

  • Mmghia

    Hi MIssy welcome to Bodyrock.  Finding olderworkouts is easiest if you go to http://litealloy.com/workouts/tags.  You can also click on ALL WORKOUTS on the right hand side of this page (any of the little boxes) and it will take you to more recent workouts. If you look at the top of the page to the headers there is one titled “food and diet”.  I hear that the whole bodyrock crew has facebook and I think some eating tips might be there as well.  Hope you enjoy this experience and the great community. Michelle

  • Mmghia

    Welcome to the family Tiffany you sound like your off to a great start!!  

  • Anonymous

    Thank you so much Chris for udating!

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

    Hi Audra, 

     I think there a lot of new folks who know nothing of the history of bodyrock and could careless.  They are here to workout and get fit only.  Which is fine just norrow focused and not taking in the world as a whole.

    –Chris

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

    Hi Tee,

    JessJN has a really cool resource there and the bag Nehta made is amazingly cool!

    –Chris

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

    the next day my arms and back of my legs were really sore! loved it!

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

    WOOOOHHOOOOOO!!! Gotta say I feel so AMAZING right now!! Just did my FIT TEST and finished my February 30 Day challenge… Well I blew that test out of the water!!! 
    Sooooo happy to see real numeric progress in myself… Wow this has totally been worth it. I must say – Freddy/Lisa/Sean – You guys gave me such a huge push for this final test when you replied to my tweet on Twitter – THANK YOU!! 
    So here are my scores, with Fit Test 2 scores in (brackets) !
    -Squat Jumps – 35 (28)
    -Pushups – 28 (20)
    -Burpee’s – 10 (8)
    -High Knee’s – 116 (95)
    -Jump Lunges – 37 (33)
    -Tuck Jumps – 22 (18)
    -Tricep Dips – 31 (19)
    -Straight Abs – 27 (21)

    I’m so happy I could jump lunge and squat my way around a very large room and kiss you all! 
    BodyRocker4Life. x

  • Keith

    Thanks Chris! I’ve been wondering how Erin is. All the positive thoughts and Love flow to her and her family! She has not been forgotten in my heart!

  • Smartin6

    I’ve been viewing the bodyrock website for a long time but it wasnt until this new year when i really challenged myself to the jan and feb challenge. im posting so late after because i staggered the challenges by a week start. i dont usually post but i feel so inspired to tell you all that bodyrock has changed my life. 
    My new years goal a few years ago was to never go over my emergency number of 130. This will be my third year achieving this goal except I actually weighed in at 131. so it lit a fire under my bum and i committed myself to the bodyrock workouts. consistency was always my problem, but i finally caved from my squat racks and bench presses to bodyrock. 
    I started officially January 4th and reshaped my diet after consulting with my best friend who happens to be a student nutritionist. 
    i got my body composition done on 
    1/19/12 at 22.23% body fat and 126 (from my 131lbs)! 
    This means that i was also 98 pounds of muscle. 
    on 3/9/12 after a consistent couple months of exercise and very good diet among proper rest i got to my goal weight of 120! 
    when I got my body composition done i weighed 120.5…
    came in at 16.59% body fat and gained muscle to 100.5lbs! 

    THANK YOU BODY ROCK FOR GIVING ME THE ABILITY TO FIND CONSISTENCY WITHIN MYSELF!! 

    Also, I am a trainer, so it ripples down to my clients and my group exercise classes and its just as rewarding to get them to their goals! 

    I have a before picture, im stalling on the after picture until i have more time to get it posted, im a busy grad student i dont get to read everyones comments all the time but I do LOVE BODYROCK because it saves me so much time being a student, so THANK YOU AND DON’T GIVE UP ON YOUR GOALS BECAUSE ACHIEVING THEM FEEELSSS SOOO GOOOOOD!

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