Thong Shape Up BodyRock Workout + Bonus Abs, Core & Mixed Sculpt Cool Down.

Mar 8 2012

Thong Shape Up BodyRock Workout + Bonus Abs, Core & Mixed Sculpt Cool Down.

Posted by Frederick | In All Videos, All Workouts, Featured Articles, March Workouts, March Workouts, Today's Workout, weighted workouts

Hi BodyRockers,

People are fond of saying that fitness is 80% diet and 20% exercise. People also like to say that it’s all about genetics or body types. The truth is closer to a percentage that looks something like this: Fitness is 99% psychological. Before you can get started moving your body you have to move your mind. The real fitness breakthrough is in the power of your thoughts. If you are stuck thinking “I can’t” then you are probably right. The exercise component of BodyRocking takes 12 minutes a day. Those 12 minutes have changed lives. The only thing stopping them from transforming your life is a thought that you control. Choose to train for a better life. Gift yourself the thought that says “I can.” Engage your brain, take responsibility for your life and get BodyRocking!

Best,

Freddy

Get your gear for this workout here:

BodyRock Original Workout:

There are 2 parts to this workout:

Part One:

Set your interval timer to 20/10 for 12 rounds & complete the following two exercises back to back completing as many reps as you can. – ( Beginners/intermediates – split these rounds below but split the rounds into 4 x 6 & complete the circuit twice through with a rest in between each two)

1) Jump Mat Push-Ups

2) Push-up & Plank Oblique Toe Touch

Reset your interval timer again for 12 rounds of 20/10 again and complete the following two exercises below, push as hard as you can

3) Squat Jump & Clean & Press – Using the pink Sandbag

4) Switch Lunge & Kick

Bonus – Ab Workout:

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

1) Plank Toe Floor Touch – Using the Ugi Ball

2) Reverse Curl Rolls & Stand

3) Plank Toe Floor Touch – Using the Ugi Ball

Bonus – Core & Mix 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) Clean & Press – Using the pink Sandbag

2) Push-Up, Side Plank & Reach through

3) Side to Side Chest Press – Using the pink Sandbag & the Ugi Ball

4) Bent Over Row – Using the pink Sandbag

5) Goblet Squats – Using the pink Sandbag

6) Left Leg Lunge – Using the pink Sandbag

7) Right Leg Lunge – Using the pink Sandbag

Today’s Diet Challenge:

Todays Diet Challenge is on how to eat 5 times a day & 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

Around The Web

Booty Lover Workout + Bonus Abs, Shoulder & Arms Sculpt Cool Down & Emotional Eating Talk Booty Call – 300 Rep Challenge Workout

Jules

Looks like another awesome workout, can’t wait to try it tmrw. Have a fantastic night everyone <3
http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

This looks fun! I will save this for the weekend or tomorrow night :)
Anonymous

this looks tough! hhmmmm maybe monday…..

PS thanks for not actually wearing a thong! lol
decent job filming Sean! though wondering why? curious :)
http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

I am doing this right now :)
Kathy_Bodyrock

Sean, you are a great camera-man as well :) it runs in the family ;)

great workout as always, guys :) Thanks a lot!!!!

my scores:
Part I:
1. Jump Mat PU: 7 5 6 4 5 6
2. PU + Plank Oblique Toe touch: 6 5 5 7 5 5

Part II:
3. Squat Jump + Clean&Press w/SB: 4 4 4 4 4 4
4. Switch lunge + kick: 8 7 8 7 6 8

+ Ab-Bonus:
1. + 3. Plank Toe Floor Touch w/Ball: 30 30
2. Reverse Curl Rolls + Stand up: 12

+ Core + Mix weighted Bonus: I did 15 reps each exercise. My time: 8:42.

+ Burpee for Erin <3

+ 3min of Hanging Knee Raises

*SB=11kg

Nice day!!! <3
Gerri Lee Schafer

Morning, did the Right There WO this am http://www.bodyrock.tv/2011/05/05/right-there-workout/

Part one
Got 12 sets plus 5 squats round 1 and 12 sets plus 6 squats round 2

Part two
1/ 17-16-17 18-17-16
2/ 17-17-17 18-17-17
3/ 16-17-17 18-18-18 32.5 lb SB

finished with MAM core with 2 minutes 10/20 HKS before each core exercise

2 x 25 weighted plank row
25 per side cross knee drive
2 x 25 SB swing 32.5 lb
25 per side side SB crunch 32.6 lb
Kat<3bodyrocker4life

Scores ;)
mat jump (plank side to side jump) + Pushup 4/5/4/4/5/5
toe touch Pushups 4/5/5/5/5/5

SQ jump sb clean +Press 5/5/4/4/4/4
mountain climber toe touch 6/7/6/7/7/7

toe tap while holding the plank position each leg (Both left, right touch the gound = 1 rep) 14/15/15
roll up +stand up 9/10/9

10 reps each
sb clean + Press
pushup side plank (santana arm up and arm under body) rotating sides
sb chest press side to side
sb rows
wide squats using sb
sb on shoulder (opposite the lunge leg) lunge L + R 10 each
finished that in 6:41

My bonus (my little bit extra)
reverse pullups 20 reps
dips 20 reps
v split ab on dip 20
sb swing 10 each arm
dip station combo (leg swing over dip + lunge knee raise L and R) 20 each side
seated pull ups 20
knee raises 20
I am Beat thank you BRCRew for all you do!! XOXO
Samanthina

Hi,here are my score:

P1 Jump Mat Push-Ups5 4 5 5 5 5 5
Push-up & Plank Oblique Toe Touch-7 7 7 7 8 8

P2 Squat Jump & Clean & Press – 3 3 4 4 4 4

Switch Lunge & Kick-6 6 6 6 7 7

Bonus – Ab Workout:
Plank Toe Floor Touch – 23 (I didn’t use my ball because it was bouncing so much,I did it with a chair)

Reverse Curl Rolls & Stand-11
Plank Toe Floor Touch – 37

Bonus – Core & Mix Weighted Sculpt Cool Down: -I did 10 reps for each in 06:32 min. + burpees for Erin
Thank you very much,Lisa,for your inspiration and positivism :)
http://www.facebook.com/people/Gen-O/48917177 Gen O.

I can definitely relate to the
http://www.facebook.com/people/Gen-O/48917177 Gen O.

I can definitely relate to the psychological struggle. I go through at least a dozen excuses why I shouldn’t do the workout on any given day.
” I’ll do it later” “I’ll do it tomorrow!” “I’m tired” “Too hungry to workout, I’ll go have a snack and work out in 2 hours” :)
But to every excuse I tell myself “Do it now!”
Hinata

Is the 12 minutes of bodyrocking really all the exercise one needs per day??
- Anonymous
  
  Yep :)
Bodyrocker_Audra

I did reptiles in plank as I don’t have an Ugi ball. I weight train 3 days a week already so I did not do the bonus round. I used my 35lb barbell. Like my sandbag, love my barbell. Thanks guys!

JMPushups: 6/6/6/6/5/5
PushupTT: 10/8/7/6/6/6
SquatJumpC&P: 4/4/4/4/4/4
JumpLunge&Kick: 7/6/6/6/6/5
PlankReptiles: 35/35
CrunchRoll&Stand: 12

Burpees for Erin
Anonymous

Done!!!! Feel great Did bonus too, although didn’t have sand bag or Ugi I used hand weights and an ottoman!Thanks!!!
Anonymous

I don’t believe so because it is the same as the first.
paulina

Just finished and I really liked this one! Felt fresh and I love the sculpt cool down. Could not even keep track of my reps and write them down though. Tough but awesome!
ZoeRocker

I didn’t realize you copied your “never a failure always a lesson” tattoo from Rihanna. Even in the same place.
http://tinyurl.com/7b3um4f Chris__L

Hi Everyone,

So another update on Erin. There was a mixed results to her test. The good news is the cancer seems gone. The bad is there is still one smaller area in the lung that they want to biopsy to find out what is… Not sure if I was Erin I would want to go thru all that again.

So continue to pray for her well being and doing healing burpees at the end of your workout.

–Chris
- Gerri Lee Schafer
  
  thanks for the update…I was wondering
- Gerri Lee Schafer
  
  thanks for the update…I was wondering
- Lvette #1
  
  Thanks for the update Chris. My thoughts are with her. Hopefully nothing is found in her lung, she has gone through enough already. I am scared of any mass in the lung…personal experince with my dad. I sit with her during my meditations.
- Lvette #1
  
  Thanks for the update Chris. My thoughts are with her. Hopefully nothing is found in her lung, she has gone through enough already. I am scared of any mass in the lung…personal experince with my dad. I sit with her during my meditations.
- Anonymous
  
  thanks Chris_L
- Maria Sweden
  
  Thanks Chris, I think about Erin every time I push through my burpees.
- http://tinyurl.com/7b3um4f Chris__L
  
  Hi Everyone again,
  
  I haven’t heard more about the Biopsy, but will post as soon as I hear more and keep positive energy flowing and do a few healing burpees for everyone especially for Freddy and all the folks at Bodyrock HQ they need them.
  
  –Chris
  - Anonymous
    
    Something wrong at HQ? or just thinking they need healing?
    - http://tinyurl.com/7b3um4f Chris__L
      
      Hi Tee, The latter. –Chris
      - Anonymous
        
        ha! thought so. did you check out today’s post? Knew the post back in Oct was a lie, anyone could tell from the picture they posted with it. But at least he has made a statement and one that goes with the behaviour lately. It’s sad really, don’t you think?
      - http://tinyurl.com/7b3um4f Chris__L
        
        Hi Tee,
        
        Emotions and pain can be very sad things at times. I hope with this we all can move on. I wish Freddy had not pointed a finger and such, but it is his blog now and it is his POV.
        
        Lots of strange goings ons here are explained by his post. BTW, I have and email address Tee ([email protected]) that I use and you can drop me a line if you wish…
        
        –Chris
      - http://tinyurl.com/7b3um4f Chris__L
        
        Hi Tee,
        
        Emotions and pain can be very sad things at times. I hope with this we all can move on. I wish Freddy had not pointed a finger and such, but it is his blog now and it is his POV.
        
        Lots of strange goings ons here are explained by his post. BTW, I have and email address Tee ([email protected]) that I use and you can drop me a line if you wish…
        
        –Chris
Anonymous

hey!
I did “bubble butt workout” today! http://www.bodyrock.tv/2010/09/29/bubble-butt-workout/ I’m impressed with myself! scores are posted there! got to go to work now! see ya!
http://www.youasamachine.com You As A Machine

“99% Practice, 1% Theory.” – Pattabhi Jois
http://www.youasamachine.com You As A Machine

What a nice compliment for Lisa!
http://www.youasamachine.com You As A Machine

Hi Lori,

Anything is possible.

Research I have found shows that our transition towards menopause actually begins at 30!!! Yikes.

The early stages is called peri-menopause and the time frame is different for each woman. Menopause now means that it has been one year since the last menstrual flow.

What happens to many of us is that during this peri-menopausal transition is that our body tends to stop producing enough progesterone to balance out our estrogen and our estrogen starts to sky-rocket, which causes hot flushes, menstrual flooding, awful moods, wacky libido fluctuations and the list goes on.

It can also affect women who are trying to conceive in their late thirties; makes it more difficult to hold on to a pregnancy. Progesterone is required for the egg to remain firmly planted in the uterine lining.

This is a natural transition and not one we can escape, but we can learn how to cope with it. Important for women to be educated about this much earlier on than when we’re right in the heat of it and thinking we’re losing it.

For more information from a very reputable source you can look at http://www.cemcor.ca
Lvette #1

My thoughts are definitely in my way. I was suppose to get back to Bodyrocking 2 days ago after months of not working out, but I keep making excuses that I am not well enough. I know is all in my mind, even my doctor gave me the green light to start exercising. I am giving myself this weekend to feel sorry for myself, come Monday no more excuses.
Cindy

I did it at home today.
Jump MPush up 4-4-4-4-4-4-
Push up Plank OTT 8-8-8-7-7-7
Squat jump and clean press (16 pounds) 6-6-6-6-6-6
Switch lunge and kick 9-9-9-9-9-9
Ab bonus
Plank TTT on medicine ball (so hard on this tiny ball) 30-28
Reverse curl rolls and stand 10 ( made feel like a child)
Core and weight workout
1 clean and press sandbag 12
2 push up side plank 10
3 side to side chess press sandbag 16 (love it)
4 Bent over row 26
5 Globlet squat sandbag 29
6 left leg lunge sandbag 17 and 17 for right leg
Thanks!
Cindy

I did it at home today.
Jump MPush up 4-4-4-4-4-4-
Push up Plank OTT 8-8-8-7-7-7
Squat jump and clean press (16 pounds) 6-6-6-6-6-6
Switch lunge and kick 9-9-9-9-9-9
Ab bonus
Plank TTT on medicine ball (so hard on this tiny ball) 30-28
Reverse curl rolls and stand 10 ( made feel like a child)
Core and weight workout
1 clean and press sandbag 12
2 push up side plank 10
3 side to side chess press sandbag 16 (love it)
4 Bent over row 26
5 Globlet squat sandbag 29
6 left leg lunge sandbag 17 and 17 for right leg
Thanks!
Chris Lee

that. was. AWESOME!!! thanks lisa, for this crazy killer sweat! this was my second w/o (and my last) of the day. i brought the newb along and i have to say she killed it. hung in all the way and really pushed hard. i’m so proud.

my scores:
jump mat pushup 8-7-6-6-6-7
pushup & plank toe touch 10-9-9-8-8-8
squat jump/clean & press (15kg) 5-5-5-5-5-5
switch lunge & kick 9-8-9-9-9-9

abs bonus
i changed the stand up to a jump tuck in the second exercise
plank floor toe touch (med ball) 52-36
rvs curl/leg raise/jump tuck 11

i was dying during the last set of plank floor touches.

thanks again!

chris
Chris Lee

that. was. AWESOME!!! thanks lisa, for this crazy killer sweat! this was my second w/o (and my last) of the day. i brought the newb along and i have to say she killed it. hung in all the way and really pushed hard. i’m so proud.

my scores:
jump mat pushup 8-7-6-6-6-7
pushup & plank toe touch 10-9-9-8-8-8
squat jump/clean & press (15kg) 5-5-5-5-5-5
switch lunge & kick 9-8-9-9-9-9

abs bonus
i changed the stand up to a jump tuck in the second exercise
plank floor toe touch (med ball) 52-36
rvs curl/leg raise/jump tuck 11

i was dying during the last set of plank floor touches.

thanks again
Chris Lee

that. was. AWESOME!!! thanks lisa, for this crazy killer sweat! this was my second w/o (and my last) of the day. i brought the newb along and i have to say she killed it. hung in all the way and really pushed hard. i’m so proud.

my scores:
jump mat pushup 8-7-6-6-6-7
pushup & plank toe touch 10-9-9-8-8-8
squat jump/clean & press (15kg) 5-5-5-5-5-5
switch lunge & kick 9-8-9-9-9-9

abs bonus
i changed the stand up to a jump tuck in the second exercise
plank floor toe touch (med ball) 52-36
rvs curl/leg raise/jump tuck 11

i was dying during the last set of plank floor touches.

thanks again
BodyRocker_Bonnie

I’ve been pretty knocked down with a cold all week so this felt good to be getting back to normal. I enjoyed the shorter intervals – this workout went fast! I also enjoy doing two exercises back to back. Thanks Lisa & Sean!!

plank jumps w/ PU: 6, 4, 4.5, 4, 4, 4,
PU and plank toe touch: 8, 6, 6, 6, 5, 4.5
Squat leap & SB C&P: 3, 3, 2.5, 2, 2, 2.5 (these were awkward for me)
Switch lunge & kick toe-touch: 7, 7, 7, 7, 7, 7

Abs Bonus:
Ugi plank floor toe touches: 51, 46
Reverse curl & stand up: 11

I did just one round of the weighted exercises for 10 reps each.

March Abs Madness….2 rounds of 50 basic crunches & 50 second hold for elevated plank on swiss ball (forearms on ball)

Double Trouble (I did a 10 minute count down for max sets of the following):
4 pushups with alternating leg lifts and 8 alternating toe touches
= 19 sets right up to the beep (76 PUs and 152 abs)
- Anonymous
  
  Hi Bonnie
  Wow, sounds like you had that cold my hubby has had, you think you’re better and wham it hits you again. Hope it stays away this time!
  
  good scores!
  - BodyRocker_Bonnie
    
    Thanks Tee :) Yep, that’s been the one, its brutal. I’m on the upswing though and feeling so much better!!
- MariaBjørgJepsen
  
  Crazy comeback, lovely lady :) Nice done!!!! I hope you are on TOP now, sweety.
  Love, Maria
  - BodyRocker_Bonnie
    
    I’m back! :) had a really nice workout this morning. A little slow to start but feeling a ton better. Thanks Sweetie!
ZoeRocker

Pushed hard today and got ‘er done!
PART 1
1. 3 point jump/push up-8,8,7,6,5,6
2. Diagonal toe touch push up- 11,10,8,8,7,7
PART 2
1. Jump squat/ Clean press- 5,5,5,5,5,5
2. Switch Lunge/Kick up- 7,7,7,7,7,7
ABS
1. Ball plank/Floor touch- 22,27 (had to mod to a chair on the second round)
2. Butt lift/stand up- 12

I did 10 reps of each exercise for the weighted cool down and it took me 5:10.
http://www.janetspreiter.com Janet

ok. I have eaten my salad while watching your latest video. Fortunately I already did mine for today so now I am going to have a non emotional handful of hershey’s kisses before bed. Good night, all!
- Anonymous
  
  :) funny! those eggies I ate didn’t have any emotions either!
  - MariaBjørgJepsen
    
    Hahaha, hilarious :D
- MariaBjørgJepsen
  
  YOU – CHOCOLATE???? I thought you were completely inhuman and never-ever-ever indulged in such “dirty” delicious stuff, my dear! :) I am SO greatful you appear to be a little human, as well!!! God Bless this Saturday, hahaha.
  Much love, Maria
MariaBjørgJepsen

Soooo much sweat – Crazy! It was litteraly jumping out from my forehead, haha. I accidently did Mountain Climbers instead of Switch Lunges, too bad! I love the movement with the lunges but haaaate it witch the MC’s, haha. It feels Awkward for me!

Part 1:
Jump Mat Push-Up: 9-9-9-9-9½-9.
Push-Up & Oblique Toe Touch: 12-13-12-12-12-12.

Part 2:
Squat Jump & SB Clean & Press Up: 7-8-8-8-8-9.
Mountain Climber & Kick-Up: 11-11-11-12-11-11.

Abs:
1+3) Elevated Plank, Leg Lifts & Butt Squeeze (no ball): 52-50.
2) Reverse Curl Rolls & Stand (fun!): 14.

Weighted 15 kg. Sandbag Extras:
20 Clean & Press, 20 Push-up & Side Reach, 20 Side Chest Press, 20 Goblet Squat, 50 Bent Over Row, 20 Reverse Push-up, 20 Goblet Squat, 20 Clean & Press, 20 Sit-up, 20 FW Lunge L & R, 20 BW Lunge L & R, 20 Goblet Squat & 20 V-Split Abs on Dip Station.

Swimming in sweat and very happy!! THANK YOU, Lisa, Sean & Freddy.

HAPPY BIRTHDAY, Fredster!!!! Enjoy your party :)

Love, Maria
- Vivi
  
  I chose the same today !! ;)
  But as always there is anoher amazing score for you :p
  
  So mine is :
  Part 1 :
  1/PU and plank side jump : 8.9.7.8.8.9
  2/PU toe touch : 10.11.11.11.9.11
  
  Part2 :
  1/ Leap jump + clean & press 10kg : 7.6.7.7.7.8
  2/ Jump lunges & kick : 10.11.11.11.11.12
  
  Part 3 :
  1/ Plank touch floor : 62
  2/ Butt lift & stand up : 17
  3/ PLank & touch floor : 71
  
  Part 4
  15reps for each exercises.
Mary Lou

Fun and went fast! Did the last 2 rounds of part one on my knees.
jump mat p.u: 5,5,4,5,4,4
p/u plank oblique: 4, 5,5,5,4,4
squat jump/press: 3.5, 3.5,4, 4, 3.5, 3.5
jump lunge kick: 7 across the board
plank toe touch w/ Ugi: 29 HARD!
rev curl roll&stand: 8 +10 extra at end
plank toe touch w/ugi: 33
I didn’t do the last part because I’m off to a sock hop! Maybe later… Have a good weekend Bodyrockers!
Cindy

I did it at the gym today.
1 Frog Jump and press 10-8
2 HK 75-73
3 Clean and Press and squat/press 10-10
4 HK 76-72
5 Around the world squat 74-73
6 HK 77-74
7 Switch lunge twist 15-14
8 HK 77-73
9 Elevated push up 14-29
10 HK 75-73
11 Oblique and leg lift in flooe 19-19
12 HK 74-74
Ab bonus
Plank alternate knee tuck 24-26
Side oblique plant drop L 14-15 R 15-15
Weight workout -all exercise for 10 reps.
Tfhanks
http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

Great workout! This one really exhausted certain muscles. I used a 35lb sandbag, and for part 2 I switched up the exercises. For the press one, I started doing it as LM does it, but then tried just doing a clean, squat and press, then tried a clean and press, squat and press, then ended up doing a jump squat, clean and squat then press. For the jump lunges I did 3 jump lunges and then a side kick like in ZWOW #7, but then switched to just jump lunges to make it extra haaaard. I also did the plank toe touch on the balance ball and it was ROOOUGH!

jump mat push ups: 6-5-6-5-5-6
push up and toe touch: 8-10-9-9-8-8

squat jump clean and press: 4-4-3-3.5-3+j-3+j
jump lunge and kicks: 4.5-4.5-4.5-19-17-19

plank toe and floor touch: 30
rev curl and get up: 11
plank toe and floor touch: 26

circuit: Used 35lb sandbag for all but the bet over rows, for which I used 2 20lb dumbbells. DId chest press on balance ball. Did 12 reps of each. Took 7:36
dani

Funny. I’m an American Utahn in France watching an Englishwoman over in Canada and reading a Canadian in Utah and loving every minute of it. And as assumed… my chops just got busted today!
Ssg

Can anyone help me with this timer? What is BL? Then underneath is a box with a number, is this reps? My directions are not readable. Yes, I am new.
- Anonymous
  
  ssg
  
  BL is one of your beep options, you can have it Low, High, Vibrate or Low Vibrate or High Vibrate. Underneath is the box with how many rounds you wish to do. So if its a 12 min workout with intervals of 10 sec & 50 sec, you would need 12 rounds.
http://tinyurl.com/7b3um4f Chris__L

Hi Mo Stewart and everyone,

I hope so as well. I send my positive thoughts out to all and especially Erin. Haven’t heard more, but if I do I will post more at Zuzka’s facebook page.

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

Wow this was SO hard. Total arm death to begin with… then total leg death… Followed by abs death! And I didn’t even do the last part.
After looking at everybody elses scores, I think I did something wrong here. I did the 20/10 part 1 and 2 exercises back to back – with no rest. There’s no way I’m getting like 6 or 7 lunge jumps with kicks in just 10 seconds? :-/
So doing no rest I kept in mind how many I was doing for the final sets…
Jump Mat Pushups – 4
Plank Oblique Toe Touch – 4 (Ended up taking out the pushups)
Squat Jump + Clean & Press (14kg) – 3
Switch Lunge + Kick – 3
Abs Bonus ~
Plank Toe Floor Touch – 17–15.5
Reverse Curl + Roll + Stand – 11

Wiped. Out. Many thanks…. many many thanks. Great going on the filming Sean! x
http://www.facebook.com/profile.php?id=100000149185909 Nikki McCord Ferris

You inspire me sooo much Lisa-Marie! I am so glad I found this website thank you guys for all you do my lifestyle, eating, pretty much all habits have changed and I feel completely wonderful!
Paulina

Lisa, you’re such an inspiration. We love you!
http://www.facebook.com/people/Jordyn-Thompson/1517383398 Jordyn Thompson

Love these ones with the bonuses…I usually add a few more exercises in to make them longer but the addition of the abs and the cool down really help! Thank you for all of the tips, motivation, and work outs that you provide every day :) It is the one thing I can stick to despite my busy schedule!
Ania M

wow…sweating a lot!! love it though
part 1
1) jump mat push up, bent knee, 3, 3, 3, 3, 3, 2 1/2
2) push up, plank ob touch, 3, 4, 3, 3, 4, 3
part 2
1) squat jump clean & press, 3, 4, 5, 5, 4, 4
2) switch lunge & kick, 6, 5 1/2, 7, 6 1/2, 6, 6 1/2

Ab Bonus
plank floor touch, using stairs, so dropped knee to floor, 15, 15, 15
reverse crunch to standing 8, 7, 7 1/2

Core weight cool down – all 12 reps apart from push up side plank reach through, managed 10 only.

Bring on tomorrow! and that’ll be a friday for me too….
i thank you!
Brittany Verner

So today I learned that I need to learn how to read directions better….I did the first part with 20 seconds on and 10 seconds rest instead of back to back and then I did an extra 3 rounds in the Ab bonus….Either way I LOVED this workout! It was really fun! It is definitely one of my favorites and I was sweating like crazy when I finished.
Here are my scores.
1) Jump Mat Push-Ups about 5 each time

2) Push-up & Plank Oblique Toe Touch about 5 each
time

3) Squat Jump
& Clean & Press – Using the pink Sandbag about 4 each time

4) Switch Lunge & Kick about 6 each time

Bonus
– Ab Workout: I did 6 rounds instead of 3

1) Plank Toe
Floor Touch – Using the Ugi Ball 29, 27

2) Reverse Curl Rolls & Stand 9.5, 8

3) Plank Toe
Floor Touch – Using the Ugi Ball 25, 22

Bonus
– Core & Mix Weighted Sculpt Cool Down:

1) Clean &
Press – Using the pink Sandbag 10
reps

2) Push-Up, Side Plank & Reach through 8 reps

3) Side to Side
Chest Press – Using the pink Sandbag & the Ugi Ball 8 reps each side

4) Bent Over Row
– Using the pink Sandbag
12 reps

5) Goblet Squats
– Using the pink Sandbag
10 reps

6) Left Leg
Lunge – Using the pink Sandbag 10
reps

7) Right Leg
Lunge – Using the pink Sandbag 10
reps
Brittany Verner

So today I learned that I need to learn how to read directions better….I did the first part with 20 seconds on and 10 seconds rest instead of back to back and then I did an extra 3 rounds in the Ab bonus….Either way I LOVED this workout! It was really fun! It is definitely one of my favorites and I was sweating like crazy when I finished.
Here are my scores.
1) Jump Mat Push-Ups about 5 each time

2) Push-up & Plank Oblique Toe Touch about 5 each
time

3) Squat Jump
& Clean & Press – Using the pink Sandbag about 4 each time

4) Switch Lunge & Kick about 6 each time

Bonus
– Ab Workout: I did 6 rounds instead of 3

1) Plank Toe
Floor Touch – Using the Ugi Ball 29, 27

2) Reverse Curl Rolls & Stand 9.5, 8

3) Plank Toe
Floor Touch – Using the Ugi Ball 25, 22

Bonus
– Core & Mix Weighted Sculpt Cool Down:

1) Clean &
Press – Using the pink Sandbag 10
reps

2) Push-Up, Side Plank & Reach through 8 reps

3) Side to Side
Chest Press – Using the pink Sandbag & the Ugi Ball 8 reps each side

4) Bent Over Row
– Using the pink Sandbag
12 reps

5) Goblet Squats
– Using the pink Sandbag
10 reps

6) Left Leg
Lunge – Using the pink Sandbag 10
reps

7) Right Leg
Lunge – Using the pink Sandbag 10
reps
http://www.facebook.com/siana.karaatanasova Siana Karaatanasova

Today I did only the bonus after another workout:

Bonus – Ab Workout:

1) Plank Toe Floor Touch – using a chair-38

2) Reverse Curl Rolls & Stand-7

3) Plank Toe Floor Touch – 40
Bonus – Core & Mix Weighted Sculpt Cool Down:-I did 15 reps of all exercises using 4 kg.dumbells.
Thanks again,guys :)
http://www.facebook.com/siana.karaatanasova Siana Karaatanasova

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