Mar 5 2012

Super Hot Booty BodyRock Workout – Bonus Abs, Back & Chest Sculpt Cool Down

Hi Bodyrockers,

So this month we will be focusing on one problem area week by week. We are moving from our month long challenges to shorter week by week programs because sometimes committing to 30 days can seem overwhelming. We are breaking it down now into shorter, super achievable Monday-Friday sessions. This Week we are hammering down on our Butts, Inner Thighs & Legs :) Todays workout will leave your legs burning & your butt BodyRocked!

The way that this week’s challenge will roll out is that everyday we will have 12 minutes of hardcore BodyRocking together plus the extra Ab Bonus & Diet Challenge, and to kick it up a notch we are mixing it up for you guys and pushing extra hard by giving you a varied weighted circuit.

If you have never done a weighted circuit before, this is a great opportunity to give it a go at your own pace and in the comfort of your own home. It won’t take long for you to notice the huge impact of adding weights to your daily BodyRocking session will deliver. Your metabolism will be super charged and the fat burning engine in your body will go supersonic. Put this together with the diet challenges and tips that we are posting on our facebook pages everyday and you have the ultimate free daily body sculpting program. Start with us today and we promise that if you stick with us you will see the positive changes in your body and in your life that tens of thousands of BodyRockers from all ages and all fitness levels the world over have experienced :)


BodyRock Original Workout:

There are 2 parts to this workout:

Part One:

Set your interval timer to 10/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can.

1) Plie Squat Jumps & Mountain Climbers

2)  Complete 200 High Knee Skips

Reset your interval timer again for 12 rounds of 10/10 again and complete the following two exercises below, push as hard as you can

3) Jump Lunge & Mountain Climbers

Part Two:

Set your interval timer for 6 rounds of 40 seconds work and 10 seconds rest & complete the following two exercises.

1) Forward/side lunge combination – alternative left & right legs – Using the pink Sandbag

2) Sumo Squat & V ab lift – Using the BodyRock Equalizer or Dip Station

* Repeat the whole workout again if you want an extra awesome workout session !

Bonus – Ab Workout:

Set your interval timer for 3 rounds of 50 seconds work and 10 seconds rest & complete the following three exercises.

1) Scissor Leg Switch Legs & Reverse Crunch

2) Touch Toe abs

3) Scissor Leg Switch Legs & Reverse Crunch

Bonus – Back & Chest Weighted Sculpt Cool Down:

Complete the following exercises below. Ideally you should be doing either between 8-10 repetitions or 10-15 repetitions. Make sure you don’t compromise your form for repetitions.

1) Standard Push up

2) Close Grip Pull ups – using the Pull Up Bar

3) Military Push-ups

4) Wide Grip Pull Ups – using the Pull Up Bar

5) Diamond Push Ups

6) Decline Push Ups

7) Bent over Flys

8) Reverse Push Up – Using the BodyRock Equalizer or Dip Station

Today’s Diet Challenge:

Todays Diet Challenge can be found on Lisa-Marie’s Facebook page click Here

This Weeks Programme looks like this:

Click Here to download the timetable.

Facebook:

We will be checking in with you guys every day on our Facebook pages, so make sure you come over and say hello & share your ideas, diet plans and workout scores. For Lisa’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here

comments


Around The Web
  • Amoore1306

    I don’t really understand why the Food and Diet link is nothing about Food and Diet either and just workouts.

  • kate

    Hi there, I’m new to bodyrock!! And I’m soo excited ! :D But I always seem to forget the workout or the steps even though I write down the workout and watch the video, I was wondering is there anyway to download the videos so I can watch them whilst working out, as I find it easier to do so when watching you! Thanks a million ! kate x

  • Lisa

    Mentally tough day today…you know the evenings when you come home from work, make dinner, eat, clean up, get on the computer and check email, etc. and know you there is nothing left to do but workout, the time is a ticking away…but it’s just so hard to bring yourself to do it? It helped when I went to this page and saw the workout and Lisa Marie working so hard! I knew it would be awesome after, as they say “the only workout you regret is the one you didn’t do.” Feeling great now!! Did the bonuses too! Thanks BR!

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

    OhmyGosh this was SO hard! I could have cried !!
    I’ve given the chest workout a miss for now. 
    Here are my rough numbers for the killers…
    -Plie Squat Jumps – 7
    -Mountain Climbers – 20
    -Jump Lunges – 6
    -Mountain Climbers – 18
    Part 2:
    Forward/Side Lunge Alt (14kg) – 7-7-7
    Sumo Squat + V Lift Abs – 8-9-9
    And onto the (also killer) abs…
    -Scissor Switch Reverse Crunch – 9
    -Toe Touch Abs – 20
    -Scissor Switch Reverse Crunch – 10

    Abs were SCREAMING…
    Thank you so much! x

    Oh and BY THE WAY – I LOVED the format of this workouts, keeps everything fun by changing things around like this instead of the same 12 minute interval the whole time… Variety is the spice of … BodyRockers.. ;)

  • Anonymous

    hey guys!

    I did this one after work tonight.  didn’t feel it in my butt too much but the thighs were burning!  lol  since I was at work I didn’t have any weight, nor my dip station, so used edge of table for the v-ab split (core split)

    plie squat – from high of 8 down to 4
    mountain climbers – from 16 down to 13
    did 200 high knees, didn’t time
    jump lunge – from 4 down to 3
    mountain climber – from 14 down to 12
    forward/side lunge L – 9
    forward/side lunge R – 7
    forward/side lunge alternating – 7
    sumo squat/core split – 6.5, 7, 7

    as you can see I forgot the lunges were supposed to be alternating until the last set!

    even later I did march ab madness 200 reps of upper ab focus

    medicine ball plank leg lifts 20 rep
    ugi crunches (6lb medicine ball) 20 reps
    v-ab ugi toss (6lb medicine ball) 20 reps
    ugi squeeze bum up (6lb medicine ball) 20 reps
    long arm crunches 20 reps
    repeat
    200 reps, total for march = 1600 reps

    then 5 burpees for the lovely Erin!

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

    Did this yesterday but forgot to write down scores!

    part 1: did not keep track, but the 10/10’s were a lot easier than they’ve been in the past

    part 2:
    fwd/side lunge: 21-20-19
    sumo squat and V abs: 7.5-10-11.5

    abs:
    scissor leg switch and butt lift: 17
    toe touch: 25
    scissor leg swithc and butt lift: 17

    arms and chest: 7:04 (I know it’s not timed, but it helps just to know)

    WU 500 high knee skips: 3:35

    Great 24 min-ish workout. :)

  • Anonymous

    was supposed to do this one today if I had time, after bowling and errands, but alas, no!  ran into people while shopping who wished to chat!  lol so I’ll have to reschedule!  I did “burpees are forever and ever workout”  this evening after work  http://www.bodyrock.tv/2011/05/03/burpees-are-forever-and-ever/  I finished with 5 more burpees for Erin!  later yet, I did my March Ab Madness of 200 rep abs, core.
    40 plank toe touch
    40 side plank hip drop
    40 supergirl plank
    40 reptile plank
    40 get ups

    total so far 1400 rep!
    yah!  yboog!

  • Cindy

    I did it at home today. I still can feel it in my booty and legs.
    12 rounds of Plie squat jump 15 rep and Mt climber 20
    200 high knee skipping
    12 rounds of jump lunges 15 rep/mt climbers 20
    6 rounds of lunge combo 14-15-12
    sumo squat and v ab lift 1011-12
    Ab workout
    Scissors leg swich and reverse crunch 14 (felt the burn)
    touch toe abs 18
    Scissor 10
    Bonus back and chest welight workout- 10 for all exercises.
    Thank your so much to Freddy, Sean and LIsa-Marie

  • Anonymous

     oh, btw… I DID 15 MAN PUSHUPS!!!! for the first time ever!!!!!

  • Anonymous

    Hey, I’ve been absent for a bit… are there no more beginners-intermediate-advanced workouts being posted?

  • Anonymous

    by the way lisa marie, I think this outfit you’re wearing is one of my favourites!

  • Alisa Sondhi

    This workout was BRUTAL!!!! I was all sweating like crazy after doing it! feeling super good tho ;) Did the Ab bonus, but can’t do the weight challenge anymore, I’m wiped out! haha!

    Good job Freddie, Lisa & Sean, once again! :)

  • ZoeRocker

    Agreed. I will not go on facebook so I guess it is our “loss”. I still check it but it would be nice to get a response from the hosts on the site.

  • Jill Hobbs

    The 10/10 combo without rest was quite brutal for me. I’m not sure if I will ever like Jump Lunges, they are still really difficult to do….although I am better than when I first started about a year ago.

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

    High knee skipping used to be my nemesis, & I never thought I’d do more than 99 in 50 sec.  Now I usually do 120-140 in 50 sec.  Also, I barely whip my shoulders anymore…

  • Kris

    I hope  you get the download issue fixed ss soon.  can’t wait for the next wo

  • Anonymous

    I believe she was having problems uploading in general onto the internet.

  • http://twitter.com/IttyBittyImpact Tonia

    OMG….I could only get through Part 1 of this workout before I was DONE!!! I’m rocked. That felt so great. I haven’t bodyrocked in months (life got crazy for a bit there and even though I hate it admit it, my fitness took a back-burner to the other things I had to worry about) and it’s so sad how much strength and endurance I lost. Excited to be back at it. These week-long goals/challenges are nice and digestible for someone like me who is getting back on the bandwagon after falling off.

  • Gerri Lee Schafer

    March 7.

    Did this one this am.  Didn’t find it a real leg WO though, good cardio.  Might be just me…LOL
    Did 8 plie squats and 24 mountain runners each time round 1 (10 and 26 first set)

    200 HKS 1:11

    Did 10 jump lunge and 24 mountain runners each time round 2 (12 and 26 first set)

    Put my weighted vest on for round three, 35 lbs.
    1/ alt. side lunge forward and side, counted each side as one 10-10-10
    2/ sumo squat/split ab lift 12-12-12
    then I did 50 squats because I had my vest on already.

    Abs, couldn’t for the life of me co-ordinate the scissor and pulse?  weird, so did leg drops and hip pulse 26-19 single toe touch 27.

    For the push up/pull ups extras, I did 15 of all except for the pull ups, did 10 each.  Took 5:39

    MAM ( March Ab Madness) Core 5:52

    2 x 25 weighted plank rows 10 lb hex bells
    25 per side cross knee drives (martial art style)
    2 x 25 SB swings 32.5 lb
    25 per side SB side crunch 32.5 lb (ZWOW 7)

     

    • Gerri Lee Schafer

       oh, I only wore the weighted vest for part three, took it off for the rest of the WO…LOL

  • Patrice Read

    Happy to help! Yet another freebie that helps make the WO happen every day.

  • Gerri Lee Schafer

    roll onto your back from a squat, then roll forward with force back to squat and jump up

  • Gerri Lee Schafer

    roll onto your back from a squat, then roll forward with force back to squat and jump up

  • ulla

     it does :-)
    Come with practice, I mean. I’ve taken to skipping on a rather regular basis (500 skips, 100 skips of different styles each, most of the time) between warming up and working out, or after workouts. Works wonders for cardio, and for skipping technique, obviously. Which comes quite fast, by the way. You could also tag on a bout of interval skipping after your workout.

  • Anonymous

    Hey guys!
    so my tomorrow workout is to be this one- sexy beast workout (also alled hot fit & tight workout)  http://www.bodyrock.tv/2010/02/10/sexy-beast-workout/  maybe also/ or Hot Attack Workout http://www.bodyrock.tv/2011/05/19/hot-attack-workout/

    today I did this crossfit workout of the day, that I found on this site -http://www.fitbomb.com/2012/02/mondays-workout-home-wod-alone.html  It was a ladder workout like sean has been doing

    10 reps down to one.
    3 exercises –

    hanging toes to bar (hang off pullup bar, bring toes all the way up to touch bar)

    in and outs (lean in to bar like pushup then swing through to tricep dip with feet out) sean does them at 1:32 in his video http://www.bodyrock.tv/2012/01/16/day-1-week-3-fitness-test-2-seans-chest-and-triceps-workout/

    jump lunges (every two counts as one)

    I took 15 min 22 sec to do this!  my toes never went anywhere near my bar in the toes to bar exercise!  lol  I used my dip station for the in and outs.

    I enjoyed it but it was torture!

  • MariaBjørgJepsen

    I did the good ol’ killer “Bikini Beach Workout” this morning: 
    http://www.bodyrock.tv/2011/01/26/bikini-beach-workout/.

    Plus the weighted bonus from yesterday, 15 reps per exercise & 15 kilo sandbag:
    Push-ups, Dive Bombers, Military Push-ups, Pike Press, Reverse Push-ups, Shoulder Press Up, Diamond Push-ups, Tricep Dips, Declined/Elevated Push-ups & Reverse Push-ups again.

    Plus 50 Frog Squats, 30 Straight Leg Raises (D.S.) & 250 Mountain Runners.

    Looking forward to the new workout! A little sore thighs today, ha ha :)

  • http://ivykuku.tumblr.com/ ivy

    SOoooooo in the video lisa says 10/10 2 min before doing the 200High Knee Skips, it’s not right? hahaah so confused! im assuming the 200 high knee skips is supposed to be a rep challenge right?

     

    • Anonymous

      It is suppose to be 10/10 with mountain climbers and jumps squats.  Once you are done you are suppose to then do 200 high knee skips.  They are separate.   That is how I read it at least.

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

    I would be more interested in this workout if it were more BodyRocklike.  The thing I love about BR is the time challenge or the interval set-up, plus the full-body action.  Doing a set of exercises like boring old gym workouts doesn’t excite me very much (I’m talking about the extras, not the workout itself, which I AM excited about).  

    That’s my 2 cents–still love you guys and I know you’re working really hard.  Just wanted to give my feedback.

    But today I did an oldie but goodie–Red Hot.  Beat my old time by OVER 10 MINUTES!!!

  • Lvette #1

    Hi Bodyrockers,

    Tomorrow is going to be my first back day since my accident in December. I’m so looking forward to it. I want to treat myself to a ugi ball and dip station. Does anyone know where I can find a coupon code for ugi or dip station? I live in Canada, the ugi alone will cost me about $162 CND.

    I will starting slow, but I so look forward to tomorrow.

    • BodyRocker_Bonnie

      Lvette, I thought of you many times when I was skiing this winter.  Your collision with a tree was scary to hear, and I was hoping you were OK!  Glad to hear you are back!

    • MariaBjørgJepsen

      Welcome back, Lvette!!! So good hearing from you again ;)

    • 1Ivana

      welcome back….I know how it is to be back after a long time!! you can …!!
      kiss

  • Laurenl

    that was a shower in my own sweat.

  • Jules

    LISA!!!  That was an amazing w/o. Thank you.  And seriously my thighs were screaming too lol.  I love the addition of the weighted w/o along with the Abs bonus.  I’m a huge fan of the chin up bar so I am loving seeing it back in the w/ot’s.  Thanks again so much for a fantastic routine!  xo

  • Brandi Kern

    This was one of my favorite workouts EVER!!!! It was the opposite of complicated, and I love how it was broken up.  It covered EVERY body part—-and major cardio.  So awesome!!

  • Anonymous

    What about the good old one leg pistols, one legged dead lifts etc for butt and legs? i feel like we’re only doing variations of squats and lunges.. =(

  • bodyrockdd

    Ok if anyone out there can help me….I just started the Feb 30 day challenge a few days ago. Love it and sore as heck. Is it too much on the body to keep going if I am so sore? Can’t that be damaging to the muscles? Should I go for a run instead of one of Lisa or Sean’s workouts? Would love to hear from anyone. I’m game to keep going, but just don’t want to do any damage.

    • ulla

       Hey there,
      I’m afraid that there is no standard answer to that one. For example, a seasoned athlete can work a lot harder even when sore then someone who only starts out. In the avsence of knowing you better, I’d recommand you take easy when you are to sore – better safe than sorry. You might want to go swimming or for a brisk walk or ( or a run – but remember that your cariovascular system is made up of muscles, too! Even though they usually don’t get sore, they need to recover at some point – just like all the others) something else you enjoy, and that isn’t too demanding, physically. If you get all too sore, keep your bodyrocking for every other day for now, but do something on the in-between-days. Not only will it speed up muscle recovery, it will also make it easier not to fall off the wagon. Once the initial soreness subsides, you can substitute those walks for real runs, and eventually move on to bodyrocking every day.
      I know it’s a cliché, but you need to listen to your body on this. Never mind if others are going through these steps faster than you are – it’s your body, after all. You need to be comfortable, and you need nto not damage it by mistake. Over time, it will teach you to read the signs it sends. Once you’ve reached that stage, the main problem will be to stop when your body tells you to (I ignored just that piece of advice last week, and will try my first serious workout since then in a bit. Totally excited!)
      Hope this helps a little.

    • ulla

       Hey there,
      I’m afraid that there is no standard answer to that one. For example, a seasoned athlete can work a lot harder even when sore then someone who only starts out. In the avsence of knowing you better, I’d recommand you take easy when you are to sore – better safe than sorry. You might want to go swimming or for a brisk walk or ( or a run – but remember that your cariovascular system is made up of muscles, too! Even though they usually don’t get sore, they need to recover at some point – just like all the others) something else you enjoy, and that isn’t too demanding, physically. If you get all too sore, keep your bodyrocking for every other day for now, but do something on the in-between-days. Not only will it speed up muscle recovery, it will also make it easier not to fall off the wagon. Once the initial soreness subsides, you can substitute those walks for real runs, and eventually move on to bodyrocking every day.
      I know it’s a cliché, but you need to listen to your body on this. Never mind if others are going through these steps faster than you are – it’s your body, after all. You need to be comfortable, and you need nto not damage it by mistake. Over time, it will teach you to read the signs it sends. Once you’ve reached that stage, the main problem will be to stop when your body tells you to (I ignored just that piece of advice last week, and will try my first serious workout since then in a bit. Totally excited!)
      Hope this helps a little.

  • http://profile.yahoo.com/YHOJSU2PZZBXJJUUIUO7BRNVZI rezzy

    This was my first real Bodyrock workout- meaning I pushed myself as hard as I could and finished. No breaks- no excuses. I’m fully commiting myself to the March challenge and will continue with the rest of the months! I want to look nice for summer for once.
    I was considering doing this tomorrow since my legs are sore from yesterday, but I sucked it up and did this.
    I’m shaking right now my arms are so tired from the bonus!
    And I’m freaking proud of that.
    I already eat clean, and have for months on end now.
    But working out has never been my thing, due to lack of space and time I have.
    I’m hoping to see results with these workouts by the end of May!
    Hoping I can call myself a bodyrocker soon<3

  • Anonymous

    confusing… work out says its 12 min… but part one plus part two is 13 min right?  not including the high knees which is reps not timed…  and if you repeat it again like it says then it would be 26 min plus however long it takes you for the high knees… can someone clarify this for me?  I’m assuming the 12 min in the title of the workout is just a mistake..?

    • Tori Bradford

       I wondered the same thing.

  • ulla

     Two chairs and a broomstick. A few books, bottles, or packs of rice in a canvas bag. Improvise – it gets easier, and for me, these days, it’s half the fun :-)

  • Tori Bradford

    Is it just me or is this workout more then 12 minutes long?  According to my math (which hasn’t always been great) the workout without the bonuses once through is 13 minutes.  Do it twice like it says to do and you have 26 minutes…oh and I’m not even counting the time it took to do the 200 High Knees.  Did I read something wrong?  I’m not complaining because I loved the workout.  Just want to be accurate.

    • 1Ivana

      yup!

  • 1Ivana

    two chairs…we all did it on two chairs in some part of our bodyrocking..

  • Gerri Lee Schafer

    Morning, will look at this one for tomorrow.  Today I did a 600 rep time challenge by BR’er Annebel Wind.  60 reps each exercise.

    1/ full burpee w/jump up
    2/ jump lunge
    3/ one jump forward, 2 jumps back staying low whole time
    4/ mountain runners 2=1
    5/ single toe touches
    6/ prisoner squats
    7/ walking PU, to the side
    8/ dip station knee raises
    9/ squat and side leg lift
    10/ roll back and jump up

    took me 28:05

    followed by March Ab Madness Core

    2 x25 weighted plank rows w/10 lb hexbells
    25 per side cross knee drives
    2 x 25 SB swings 32.5 lb
    25 per side SB side crunch (ZWOW 7)  32.5 lb

  • Samanthina

    Hi,guys,I also prefer more simple and understandable workout model and don’t like these 10/10 sec. intervals because  I don’t have a timer,I use my telephone to count the seconds and in this workout  it took me time to set the timer to other 10 sec. and so I did little rests between the exercises.

    P1
    1) Plie Squat Jumps & Mountain Climbers-10 10 10 11 11 10 10 10 11 11 11 11

                                                                  22 22 22 23 22 23 23 23 23 24 24 23
    2) 200 High Knee Skips 
    3) Jump Lunge & Mountain Climbers-8 8 8 9 9 9 8 9 9 9 9 9
                                                         23 23 23 23 23  23 23 22 22 22 23 23
    P2
    1) Forward/side lunge combination – 3 3 3 3 3 3 

    2) Sumo Squat & V ab lift – 4 4 4 4 4 4 
    Bonus – Ab Workout: 1) Scissor Leg Switch Legs & Reverse Crunch-25
                                     2) Touch Toe abs-23

                                      3) Scissor Leg Switch Legs & Reverse Crunch-23
    Bonus – Back & Chest Weighted Workout:  -I did 10 reps for each in 05:07 min.
    + a burpee for Erin
    Thank you,guys :)

    • Patrice Read

      If you workout near a computer, you can use this website for a timer: http://www.beach-fitness.com/tabata/. My computer is in an open room, so I use this website instead of buying a timer. It’s great!

  • http://www.facebook.com/people/Ilja-Waege/1050959587 Ilja Waege

    the “decline” pushups are actually an “incline”, the angle of the arms and the body is bigger than 90 degrees. If you put your hands on something and legs on the ground, you get a angle smaller than 90 degrees.

    Hoera for long hair btw

  • ۞ BodyRocker ♥ Beth ۞

    Got to be honest. PLEASE STOP complicating the WOs ! We really want it SIMPLE, easy to understand & practical … no parts, different sets etc … !!!

    Thanks … :}

  • 1Ivana

    Am I the only one who read the instructions and that they said … ”
    * Repeat the whole workout again”…?????????????????????

    • 1Ivana

      I did it twice and I loved it..just wanted to know if you did the same…!

    • Laurenl

      yeah umm no way lol it was just an added option but I personally would have died!

  • Kat<3bodyrocker4life

    AMAZING!!  Thank you BRCrew!!  I am loving all your new ideas for us =)  I busted these out and feel Great!  thank you so much.  XO

  • Chris Lee

    that was wicked!  loved it, thanks!  i didn’t write down any scores because i was breaking in a newbie.  she did really well.  we may have a new convert soon!  yesterday i did this:

    ladder 1-5, 5-1

    pullup
    wall walk
    burpee
    20′ bear crawl fwd & back.
    28:17

    then i swam lengths for 1/2 an hour, then i sat in a hot tub for 10 mins.  ahhhhh!

    chris

    • Gerri Lee Schafer

       glad you found a recruit!!!!!!  it’s so fun to share the BR passion

  • 1Ivana

    Hi there,

    just did this!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! OMG!!!!! nice,nice,nice,nice
    Great one..THANK YOU!!

    kisses to you all

  • Labezares

    My scores:
    Jump squats: 8 each round
    Mountains: 24 each round

    high knees done without a jump rope cause I haven’t figured that out yet

    Jump Lunge: 7 each round
    mountains: 24 each round

    forward+side lunge: 8 each round
    sumo squate+dip Vs: 9 each round

    I didn’t write down the rounds and seconds for the abs so I did 6 rounds 10sec/40sec
    scissor kick thingy: 8 each round
    single leg straight abs: 15 each round

    Amazingly I usually quit by now but I did the weighted bonus!!! I had to do dip station for the pull ups and I can’t do the decline pushups yet. finished it in 4min. 6 sec. and I did 8 reps each.

    I want to share my morning protien drink of choice.
    In a blender:
    1 cup of coffee
    some ice
    half cup of unsweetened almond milk
    1 scoop of whey protien ( I use GNC brand chocolate)

    blend and enjoy.

    • Mmghia

      never thought of using coffee…I’ll try it! :)

  • Cindy

    WoW! This one looks like a killer workout.I loveeeeeeeeeeeeeeeee it!

  • Kathy_Bodyrock

    OMG – that was a killer!!!! :D love it!!!And I really love the back+chest bonus :)

    My scores:
    I didn´t count the reps in part I.

    Part II:
    1. Forward/side lunge combi w/SB (11kg): 11 10 10 | 11 9 10
    2. Sumo Squat + V-abs lift w/DS: 12 11 11 | 12 11 9

    + Ab-Bonus:
    1.+3. Scissors leg switch legs + reverse crunch: 13 11
    2. Touch toe abs: 25

    + Back+Chest bonus (10 reps): my time was 5:47. For the bent over flys I used 6kg weights :)

    + Burpee for Erin
    + Bonus: 3 min of Hanging Knee Raises :D

    Thank you guys :)

    much love and a wonderful day to all of you guys!!

     

  • Portia

    Awesome, Lisa!   thanks a lot!!!

  • MariaBjørgJepsen

    OOoouuuuh, what a thigh BURN!!!! Loved it, thanks guys!
    A nice afternoon sweat! I used my 15 kilo sandbag in part 2.Part 1:1) Plie Jump Squat: 14 to 8. 2) Mountain Climber: 45 to 35.3) 300 Regular High Knees – no rope.4) Jump Lunge: 17 to 15.5) Mountain Climber: 45 to 33.Part 2:1) FW & Side Lunge Alt: 16-16-16 sets.
    2) Sumo Squat & V-Ab Lift: 15-16½-17.

    Abs: 
    1 + 3) Scissor Leg Switch & Reverse Crunch: 17-17.
    2) Toe Touch Abs:  62.

    This morning I did “Silent Killer” w. bodyweight & a few exercise modifications, if anyone wants another quiet SWEATTY workout :) It really targets butt, thighs & core!!!

    Silent Killer Maria Style – 20 x 10/50 sec:
    1) Back Leg Elevated Lunge, L: 52-53.
    2) Squat: 52-56.
    3) Back Leg Elevated Lunge, R: 53-53.
    4) Squat: 53-54.
    5) Elevated/Declined Push-up: 38-37.
    6) Squat: 55-56.
    7) Star Abs (Diagonal Toe Touch): 75-78.
    8) Squat: 56-58.
    9) Plank Jack Slider: 70-75.
    10) Squat: 56-59. 

    I’m gonna do the weighted bonus a little later :)

    Love, Maria

  • Anonymous

    wow, wow, wowwwwww
    that was a killer workout. one of the best for me. loved it. 
    thank you. have a wonderful day you all.

  • Anonymous

    hey!

    tonight after work I did Pin Up Legs Workout http://www.bodyrock.tv/2010/11/02/pin-up-legs-workout/  and did my March Ab Madness 200 reps
    20 plank cross toe touch
    20 reptile
    20 bum ups
    20 supergirl
    20 get ups
    repeat

    I have this one pencilled in for thursday.

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

    Dear fellow bodyrockers, I’m officially DEAD. I posted my scores here:  http://focusandfeelfreetofly.blogspot.com/2012/03/super-hot-booty.html
    I’m going to “dead walk” to the library now for some brain exercising. ;)

    • ۞ BodyRocker ♥ Beth ۞

      please add me on FB: Ken Kop ! would like to hear yours :)

      • ۞ BodyRocker ♥ Beth ۞

        & don’t ask, just add ! ;D

  • Brian

    Woah! Another killer workout that pushed me out of my comfort zone. Loved it. Managed to get through it all, only managed 8 reps of each exercise of the upper body workout. Burning abs and burning thighs!

  • http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

    Amazin workout! Just finished it now i’m gonna hava a shower, lunch ant straight to schoo ;) tnx a lot guys!

  • ZoeRocker

    Why don’t you guys post the diet challenges on the site under the food and diet category? Isn’t that what it’s there for? I still check your FB page but I’m not on FB and I know there are other BR’s that aren’t and would love to see your new diet tips and advice here on the site:)

    • Ash

       I agree. I am not complaining, but it can frustrating having to go to FB for everything. I thought BR was supposed to have the carry info as well. It is more organized that way.

      Is it just easier to do it from FB?

      • ۞ BodyRocker ♥ Beth ۞

        It should be on both places ! :}

        Discussion is over :)

    • ۞ BodyRocker ♥ Beth ۞

      Right … completely agree !!! I remember the days when zuzka has posted the diet challnges of her time & it was MUCH easier to follow up with ! BR.TV has been entirely abandoned …

    • Anonymous

      I also think it would be nice if questions people had were also answered here, it seems a tad unfair that only people who subscribe to facebook get their questions answered.  you could maybe put up on sidebar question page maybe?

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

    Love it!  This is perfect for a lunchtime workout :)